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Standing or Zhan Zhuang
Any
posture from the T'ai Chi Ch'uan form can be used for standing exercises. The
four of the more traditional stances are given below.
The basic posture as
illustrated
above: Feet parallel about
shoulder width apart. The back is straight. Hold
your arms out to each side with palms up and elbows bent slightly. Relax. As you
stand different parts of your body will tighten up or feel
uncomfortable. Relax each part.
The first position
can be followed by the next three positions. But, it is not necessary as
each posture is an independent exercise that benefits the body in
different ways.
Slowly bring your arms
forward to form an open circle in front of your chest at about shoulder
level. Your open palms face your chest, holding the ball position. Hold
this position. Then allow your arms to move to a position at or near the
waist, holding the belly position. Hold this position. The last position
is called the wuchi position.
Initially, don't hold any posture for long periods
of time. Build up slowly to longer periods of standing. Perhaps do several
postures, holding each for about 5 minutes and work towards longer periods of
time as your body acclimates.
Test
out the first stance for just 10 minutes. Clock yourself. If you can make
it you are a better person than most. Remember relax and keep checking
yourself for correct posture and body alignment over and over.
Some
individuals hold postures up to three hours per day after years of
practice. Many claim amazing results in reduction of skeletal pain,
increase in stamina and a more relaxed outlook on life.
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