Zhan Zhuang - Standing Meditation Tutorial

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Today's tutorial is the first practice that all initiates get when beginning the internal system, Zhan Zhuang. This practice, often translated as "standing like a tree," is the basic posture, breathing practice, and internal sensitivity builder that opens up the world of TaiJi. The basic points covered in previous videos should be focused on and posture corrected so that as we move on into actual forms, patterns, and coordination we can utilize this structure to it highest potential. Take a deep breath and follow along!
Miss something? Follow the free tutorials step by step with the full Back to Basics series: • Back To Basics
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Wudang Way
Episode #39
Filming by Doline Charmillot and John Abercrombie. A simple thank you here feels inadequate for all of their patience, advice, and support throughout this whole process. Nonetheless, thank you both from the bottom to the top of my heart.
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Currently Living, Studying, and Teaching in Wudang, China
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[@romedbucher2854]

I've learnt a similar standing meditation many years ago. In that form, there are 3 positions, 1st, same tree hugging posture, but the hands high over the head, second, this one, third, low in front of the lower Tan Dien, but all in a squatting horse stand. When I was young, I could do this 15/15/15 minutes. Hard and painful at the beginning, but after some months, it felt comfortable and after 45 minutes, I felt invigorated. Now after a years long break, I've started this again 1 month ago, and also took up Tai Chi Chuan Yang style, about 1 hour every day. I'm 67 now, suffering from several old injuries, in the back, shoulder and knees. 10 minutes in the high position is now very hard. So I tried to do this tree hugging stand on its own, but in the horse stand squat I'm used to. I stopped after 33 minutes. Once I was in the tree hugging stand, my hands did not move an inch during that time. The low horse stand is straining my thighs of course, but for the arms, I feel I could go on more or less indefinitely. Even after 30 minutes I felt only a little discomfort in the shoulder muscles. I practise this next to my big friend, a 100 year old lime tree. Is it painful for a tree to keep its branches in the air? My big friend gets just amused over that question. I become a tree.

[@themartialartsapproach8786]

Great job! I'm glad to see this good practice available to people :) I was especially happy you talked about avoiding curving your back. I've told several people with severe back pain to sink their tailbone and extend their head up to straighten the back and open the vertebrae, and it relieved their pain instantly. It goes well beyond avoiding pain. With a curved back, you can't access the lower portion of your breathing apparatus, because there's pressure being applied against it. Your range of motion becomes limited, because the vertebrae are compacted. That means your body cannot use its "rubber band" structure in your movements, making walking/running/swimming etc unnatural, less effective, and more prone to injury. A Zhang Zhuang a day keeps the doctor away, kids :)

[@TheStormLarge]

Thanks so much for sharing your expertise on this stance. I have been doing it every day for 31 days and am now holding the pose for 12 minutes. I will build up to 20 minutes.

[@WudangWay]

Wow, that is awesome progress! Keep it up!

[@stephko8312]

Really appreciate the instructions. Please keep posting.

[@adamski4439]

Thank you for your incredibly clear and concise explanation and demonstration of zhan zhuang. I'm just starting my journey into Tai Chi, the Dao, Eastern philosophy and meditation and was so pleased to come across your channel and this video. Brilliant😃

[@shannonsherman9113]

Really appreciate this video. Thanks, brother. Been practising online and with a teacher since October, and you're the first person to explain the correct stances/posture correctly. Very calmly and clearly explained ❤❤❤

[@WudangWay]

Thank you. I am glad that it is helpful

[@joelbotwick3291]

@@WudangWay

[@minireshala8171]

All information was perfect but the best for me was: everything is going up is inhaling and everything is going down is exhale👍🍀 because I watched so may videos and I didn’t know how to in,ex hail thanks 🙏

[@123StillMoving321]

Thank you🌠

[@KochikuShakuhachi]

Wonderful demo and explanation…thank you!

[@jennawhitecloud5680]

lol! "paint the wall". That was so me when I first started. Great Video Jake. I really like your addressing when the issues come up and going inside to "soften from within", emphasizing the internal correction from a awareness rather than adjusting from the external physical. Indeed is it a little challenging to describe. Beautifully done.

[@WudangWay]

:) Yes, that is a common one. I am glad the explanations are helping! I hope everyone starts to develop their own internal awareness and direction. Once you settle into the posture, these will start to feel intuitive. Observation and reflection will take you deep into these practices.

[@mingchan6300]

Thank you. Learning new ways to zhan zhuang.

[@jameshusinwoo2604]

Well explained and this is what i have been searching for.. Excellent. Thank you Sifu

[@Golden-Galactic]

You are right. For more details about the Zhan Zhuang, you may check the following link: kzbin.info/www/bejne/e4aYnZWsbdKrirs Be happy.

[@mymartialartacademy2343]

! you are doing awesome keep it up Oss! Respect from Pakistan Peshawar

[@WudangWay]

Thank you!

[@mymartialartacademy2343]

@@WudangWay You're welcome friend!!

[@rafaelkoga5762]

Thank you very much for sharing Shifu Jake!

[@WudangWay]

You are very welcome!

[@aubépine-coeur]

This looks like great teaching 🙏

[@duskom6737]

Dobar video.

[@DragonRyderNyx]

So helpful and clearly demonstrated. Thank you so much!! 🙏

[@WudangWay]

You are very welcome!

[@robertg2774]

Hello, thank you for sharing, and I very much enjoyed following along to your instructions, excellent! Sending much respects!

[@WudangWay]

I am glad that it is helping!

[@christrickett3291]

Rabbit pie!!!!!!

[@azizamir8158]

Excellent demo & explanations...loving the robe..what is it called and how to get one... Tq

[@WudangWay]

It is a Daoist robe. Actually we help fill custom orders for these clothes because they are made in Wudang. If you interested you can send an email to [e-mail]

[@ShawnaInk]

Thank you. Great tutorial.

[@samatha8255]

this is great, thank you for sharing:)

[@WudangWay]

You are welcome!

[@akemikaiinnerbeauty]

Thank you Sifu Jake. I appreciate the details for the posture correction~ Akemi TW

[@WudangWay]

You are very welcome

[@FranciscoGualtieri]

Wonderful step by step explanation! Should we do abdominal breathing? Amituofo 🙏

[@WudangWay]

Yes. This will keep you from changing the posture and maintain relaxed and deep breathing.

[@aeortiz2004]

Excellent presentation

[@dinaahmed6014]

Thank you Jake 🙏

[@omarsteinberg6287]

very nice video - thank you for sharing!

[@WudangWay]

Thank you for tuning in ;)

[@kevinreeves8180]

Excellent, thank you.

[@WudangWay]

You are welcome!

[@thysfernando]

I missed clear instructions on what to do with my mind. I know what to do, as I already have training in meditation, but a beginner won't. Namaste.

[@claytonfoster8287]

Thank you Sifu Jake

[@WudangWay]

You are most welcome!

[@hanansoliman2895]

Thank you 🙏

[@WudangWay]

You're welcome!

[@sloncenieksiezyc]

Best video in the subject. Thank you!

[@_imV]

I have a spinal hernia and a pressed spinal nerve because of it. Can this stance help me heal it?

[@darecarrasquillo]

is there a playlist for step-by-step standing meditation?

[@VentoCaldo]

Hello, thanks for the video! The eyes are open or closed in the Zhan Zhuang?

[@WudangWay]

Either way is fine. I recommend eyes closed because it will keep you focused on the practice and keep to build sensitivity because of this. Eyes open is ok as long as you are not distracted by your environment.

[@VentoCaldo]

@@WudangWay Thanks for the reply! Indeed with closed eyes I can experience a great stillness and greater concentration. Thank you and good day!

[@bingqwi4520]

really nice ！

[@poggyspotential2196]

Hi. Could you explain what these initial opening exercises are for? Many thanks

[@shujiling213]

Awesome thank you

[@emany09]

Hi Jake, any suggestions for people with "giraffe legs"? As in two thirds legs, one third torso. Any tips on correct weight distribution regarding this type of body would be most welcome! Thanks again for all your hard work! Anita

[@WudangWay]

Oh, yes. Stay tuned for the Friday's episode as we will be getting into movement. Watch that to get a feel for weight distribution. But a key to think on is imagine "peeling" your feet off of the ground from the heel to the toe. Do this slowly and feel the different musculature engage throughout the movement as you transfer weight to one leg. Low and slow is key! :)

[@emany09]

@@WudangWay Thanks, Jake! Will check it out!

[@Homeheart1]

1. Introspection what do you mean by introspection? Some people are introspective in their mind, but you touched your body and heart?

[@WudangWay]

In Daoist ideology when we speak of the self we often refer to the "heart-mind". By introspection I do not mean to contemplate with the mind as in by processing thoughts in an analytical way. Rather I mean that we should bring our awareness to whatever comes up without allowing it to control our reaction. It could be pain or discomfort that arises but it could also be an emotional disturbance. We should turn our awareness inward to uncover these layers and then correct them when appropriate.

[@Homeheart1]

@@WudangWay Thankyou for your generous response and clarifying what you mean about introspection. I understand.

[@sureshs-ez8ji]

Should the tongue be touching the pallet?

[@timothyhiggins3475]

After 25 to30 minutes feeling discomfort in lower ribs any suggestions as to cause or corrective measures

[@WudangWay]

It is difficult to say without seeing your actual posture. Although if it is more towards the sides or the back, double check your posture and make sure that the weight is "dropping" through the feet. If it is more in the belly and the chest, than I would suggest relaxing the breath and soften the core. You may be breathing too tense and stirring up weak points.

[@the_awe]

[@ИльяДомрачев-ж7ь]

Спасибо!

[@kas8131]

Which are the videos we should watch before this one?

[@WudangWay]

The videos are all sequential . The full playlist is here: kzbin.info/aero/PL11x3kZEde6eW0ndsOu1plej6sLFDBpWM

[@thedoctor7151]

Roll out the joints afterwards 😂

[@Daoway-f7o]

Thank you for your presentation. But why we do not start off with Wu ji stance prior to Zhan Zhuang. As far as I know it is better to do Wuji for getting rootness and to find center in the body. When we hold handles up we bring our energy up and it can cause imbalances. Many traditional schools start off with Wuji for years

[@WudangWay]

Hmm. The WuJi posture is basically what I mean in the Taiji posture video previous to this. I find that the WuJi posture is just the beginning of every internal system before you step to the side and begin any movement. It is the centering of the body as you prepare. WuJi means no extremes. No differentiating between anything. Once you step out, wuji ends because now you have defined left and right, front and back. Although, this may differ from school to school. Are you referring to any specific practice?

[@Daoway-f7o]

@@WudangWay ​ @Wudang Way I mean Wuji as a standing practice on its own. This idea comes from many traditional internal styles. For example Yiquan. Also I speak to a few people who got transmission in China and they say that it is better to start of with sinking chi down. (SUNG). Lao Tzu said " Man follows the earth. Earth follows heaven. Heaven follows the Tao. Tao follows what is natural.". I believe at the outset we need to connect to Earth, to nourish Yin and "straighten" the spine. If we do not do that prior to Zhan Zhuang we can collapse all structure and if gain more energy holding hands upright and potentially can get imbalances or even cancer if blockages not worked out. It is easier to remove blockages and relax in Wuji posture.

[@roberthoffman9232]

@@Daoway-f7o i agree ... always start TREE STANDING with WU CHI 1st posture

[@wolfgangscheurer8601]

both ways allow you to root and center many other schools don't start off with wuji😋

[@Daoway-f7o]

@ modern deviated schools yes, start from raised hands posture

[@geirfishatt]

Hi, there. Question: I have an injury in my lower left arm and wrist that result in me not being able to face the wrist/palm upward(kind of facing 30 degrees downward). Should i immitate the same angle with the right palm or should i lower both arms untill able to face palms upward(about lower dantien height)? Thanks

[@WudangWay]

If the movement is contraindicated that much you should seek advice from a professional in person before attempting to hold any posture for a long period of time. Of course, simplifying the practice (for example, seated and/or hands in a lower position) is fine and can be practiced. I recommend to be as symmetrical as possible with these postures.

[@kcorsnosbig]

Is it normal to stare like in the breathing stance or is this bad..???

[@kcorsnosbig]

Thanks so much for the share... Cool teachings...

[@WudangWay]

@@kcorsnosbig You are welcome. You may feel more comfortable with your eyes closed, but as long as you aren't distracted nor does it cause any tension, keeping the eyes open is ok.

[@zita6292]

Would this help with tinnitus ??? PLEASE help !

[@WudangWay]

To a certain degree, yes. However, these practices are more for becoming more aware of posture imbalances and correcting the structure and circulation of the body. If it is a mild case, it could have some very good results. However, for something more chronic, this would be a great complementary practice to something that targets the tinnitus more directly.

[@eksempler69]

should contract the sphincter while we do than zhuang

[@KathrynBraithwaite-oj3zc]

I like your costume

[@TienShanTaoistInternalArts]

I thought the moving was called qigong and the standing still was called Zhan Zhaung? YAHAhahaha

[@raomma]

Inicia em 3.30

[@wolfgangscheurer8601]

your hands shoulder high: don't you feel and see that your shoulders come up? hands on pockets? let somebody touch and push you slightly from the side. you are not stable.

[@romedbucher2854]

never seen a tree talking so much ;-)

[@WudangWay]

😆😆😆

[@-iIIiiiiiIiiiiIIIiiIi-]

You can tell this guy grew up with Mexicans.

[@WudangWay]

😂 What?

[@bangalirussian]

Fingers need more space between them

[@jgappy5643]

make a video so we can see.......

[@unpolishedpearl3769]

Why?

[@duodonkeysrider2199]

wt the fk hz rd nk todo wth qigong

[@charliethomas6317]

Too much talk, too many words, demonstrate calm , be the dao. Thanks for your teaching. Binh hoa.

[@carlospena2641]

Too much talk talk we need the work out only to folow

[@WudangWay]

I will be making some more videos in the future that are more of a practice series. This episode was meant to be more of an explanation.

[@peterjeck2684]

bla bla bla its just let go of your deep emotions you guys all fake

[@WudangWay]

🤨

[@peterjeck2684]

@@WudangWay sorry about that but you're not as far as you think. You want to make fame on KZbin with it? Theres a long way for you. Best regards my friend