What Is Zhan Zhuang?

Zhan zhuang — also known as post standing or pile standing — is a form of martial arts training and a useful practice for traditional Chinese medicine. Popularized in China, the techniques focus on achieving and holding relaxed, balanced poses in order to build muscle strength and efficiency and to unblock negative energy forces. Literally translated, the term means “standing like a post.”

The philosophy behind zhan zhuang is known as zhong ding. At a basic level, it entails bringing equilibrium and balance to the body. This goal is achieved by building muscle strength and stamina and therefore neutralizing weak spots or areas of tension in the body. Some practitioners also hail the approach for its relaxation effect, as it is said to unblock an energy force in the body called chi flow.

Various forms of martial arts practices like tai chi use zhan zhuang in their training regimen, so specific methods also vary. The names derived from the training give an indication of some approaches: “standing like a post” or “standing like a tree." Maintaining a fixed and relaxed pose creates balance, which in turn fosters muscle coordination.

A first crucial step in any zhan zhuang exercise is easing the body into a state of relaxation. One can use visual imagery or other sensory-based imaginings of calm and tranquil locations. Once immersed in these sensory experiences, an individual should allow peaceful feelings to gradually seep into various muscles of the body. Such considerations highlight the importance of mental and spiritual aspects — or neijia — in martial arts, and their subsequent importance in overall holistic health, or qigong.

Popular posture types focus on exercising subtle control over muscles in a passive and relaxed state. A beginning pose might entail bending the knees and easing tension in the lower back, as if preparing to sit on an elevated surface. As the pose is maintained, an individual should concentrate on every small movement the body makes and should also allow the body to sway as needed. This process allows recognition of the slow and almost indistinct movements associated with maintaining balance.

Other postures exercise the same philosophy of relaxation, awareness, and concentrated balance. One pose, for example, might involve lifting the arms as if they are hugging an object or floating on water, while others focus on holding typical combat stances found in martial arts. Whatever the methods and individual postures used, the foundation of zhu zhuang is consistency and willpower. Thus, vigilant practice is essential.

Since muscles, bones, and nerves are intimately linked in facilitating individual movement, zhan zhuang can benefit all of these respective body systems, including the central nervous system. Proper postures create a feeling of lightness and readiness. The methods stabilize muscles and strengthen their ability to react swiftly and almost involuntarily to outside forces. This conditioning is thus useful not only in martial arts, but in many aspects of everyday life.