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Zhan Zhuang (站桩), also known as standing meditation or standing post, is a foundational practice in Chinese internal martial arts (such as Tai Chi, Xing Yi Quan, and Ba Gua Zhang) and Qigong. The term translates to "standing like a post" or "standing like a tree." It involves holding specific static postures for extended periods to cultivate internal energy (Qi), improve physical health, and develop mental focus.

Key Features of Zhan Zhuang

Static Postures:

Practitioners stand in specific positions, often with the arms held in front of the body as if embracing a tree (hence the name "standing like a tree").

Common postures include Wuji Stance (neutral standing) and Hugging the Tree (Cheng Bao Zhuang).

Relaxation and Alignment:

The body is kept relaxed but aligned, with proper posture to allow the free flow of Qi.

Emphasis is placed on sinking the weight, relaxing the shoulders, and maintaining a straight spine.

Breathing:

Breathing is natural, deep, and diaphragmatic, helping to calm the mind and regulate the flow of Qi.

Mental Focus:

Practitioners focus on maintaining the posture, relaxing the body, and cultivating awareness of internal sensations, such as the flow of Qi.