Zhan zhuang (站桩) day 2
HTML-код
- Опубликовано: 17 окт 2024
- A step-by-step method of exercising by standing still, in poses which burn fat and tone muscles without strenuous exercise.
en.wikipedia.or...
• Each position is a progression from the last, so work up to about 20 minutes in each posture before moving onto the next.
• Make sure to warm up before, and relax after, each exercise.
• When your stamina has improved, try standing for 5 minutes each in all 5 positions. It's hard work, so please be patient and do stop if you feel faint or too hot! 
Хобби
I don't know if people are aware but these videos are a gold mine. Thank you so much for the upload. These exercises can change your life.
They can and they do
Yess 😍
Im aware bub. Chi gong changed my whole life. Will do the same tomoro!
I started doing Zhan Zhuanh 11 years ago. This is really a treasure. As a martial artist this makes the difference in your hitting power, you also heal faster from your injuries and will be more aware of what's happening during a fight. For the common person it will make you healthier and more calm.
silversnow2008 how many minutes we can practice daily?
silversnow2008 o
@@mokuho 1 minute to 30 minutes of meditation in standing position is ok
@@mokuho I find less than 10 minutes a day not much use. Personal experience.
during the excercise, 80% I feel the energy, 20% body. I totally lose track of the body... I forget I'm standing because the energy is felt very strong... I love this series. doing this along side a yoga set.
These exercises in combination with quiting my addications have made me very calm and I forget about the fears I had in the past. Nowadays I just look everyone straight in the eye without getting anxious. I've had difficulties with that in the past as people made me anxious. This realy makes you calm and you have a lovely feeling throughout the day.
This is better than meditation for me to feel energy. First time I felt the energy the Chi. Not need talent. Everybody can feel it!
I never thought I would feel so relaxed standing like a tree, it was just like meditating
This whole series is just right, big thank you for posting and showing the different positions. Thank you. In no small way a life saver.
I first came across this form of Chi Kung over twenty years ago! It's was very instrumental in my recovery from two slipped discs, and was the start of my Chi Kung journey, thank you I love it💚 So good to find it on RUclips today, it will be part of my daily practice again for a while....
When I first learned this, I interpreted it as a "stance meditation". you can meditate and elevate your inner energy or "chi", "ki", chakra, it's an amazing energizing exercise.
This is a great exercise and helped me create a foundation for my martial arts in the 29 years that I was involved in law enforcement. Excellent video.
been doing it for 5 months...just started after reading lam kam cheun's book 'way of energy'!
I appreciate this very much. So pleasing to see the ancient arts come into our modern times. Very sweet
@pchow2ca
I have practiced Zhan Zhuang for many years also, but it has made me much stronger. I do not have trouble walking and my Taiji has improved tremendously making me much more rooted.
I am afraid you were doing it wrong if you had knee and lower back problems. That is very possible doing it incorrectly.
There are many older Masters in China who do this and have no problems whatsoever, in fact they perform incredible displays of internal energy.
These videos was a bit strange at first but when i started doing the
exercise. I really could feel how the Tension from stress just went away and the time as well .Later on i noticed that almost 30 min had passed
this is great exercise- relaxing and focussing. In this, like in most martial arts (certainly aikido and tai chi), the knee should not go over the toes!!!! by all means experiment, but the long term effect isn't great if you do have the knee over the toes.
After the exercise while resting, I feel the blood circulation in my legs now. If I can burn fats and tone muscles, it will be a miracle for me for sure. Is 10 minutes a day enough or can we stand more?
For greater benefits and results, do at least 20 minutes. Work your way up, it's a natural progression. If you get to 15 minutes, do not do less than that next time. Always up with your time count. Once you get to 20 or 25 minutes, do not do less than that each time.
Thank you baki's team.
I will start to doing this daily... Thanks 🙏
Is there a minimum or maximum time for standing still? I did my first exercise today and was still for 10 minutes. Are there other exercises I should also do? I'm 64 years old, man, overweight (242 lbs) with heart problems. I'm hoping this can help.
10 minutes for a first attempt is brilliant. When I started 5 minutes was a massive tribulation.
10 minutes is fine for a daily practice, either for beginner or advanced. Raise it only if you can sustain the longer duration on a daily basis. If not, don't worry. 10 minutes is very respectable. You could also try a 10 minute session in the daytime then another at night.
"Are there other exercises I should also do? " no need unless you really want to. If you want to, take a Taichi class when the pandemic calms down. It's a similar discipline.
"I'm hoping this can help." it will utterly transform your experience of life if you stick to it, though by itself it doesn't lead to weight loss, it will help you develop an iron will which you can use to stick to diets, exercise etc
Very useful for Covid recovery from symptom. Does it connect to Yiquan?
It is exactly Yiquan. not sure about COVID, but it's good for the body and mind in general.
Qigong definitely nourishes wei qi which is related to immunity. Yiquan is related as Taiji and other practices to Qigong. All the practices have benefits to immunity but there are catered postures too for specific elements in the body in Qigong. It's all one family
Ha az első gyakorlatot végzem több napon át, az első, vagy a második videó bemelegítő gyakorlatát kell végezni hozzá?
Is it adequate to stand only as long as the instructor does? How long do any of you stand? I have agonizing pain in my limbs, feet, hands ... it's hard to do this but I'll stay with it. ANy comments would b ehelpful. Thank you!
do it long as you can endure, while maintaining relaxed breath from abdomen, relaxed mind (no need to quiet the mind, just be aware of it and dont engage to it), relaxed body (indeed your lower body will tense up a lot, but it should be like moving tension from up to bottom and beyond), usually i keep the posture while being aware/feel deeply on numbed parts of my body, until at a point my feet begin to tremble, trembling become intense, and after trembling is gone, body is relaxed more and energized more. Just dont forget to take some time to sway back and forth, side to side (don't lock the knees), then shake your body up and down using feet as spring (again, no locking knees), then walk around slowly.
Its from my personal experience, yours might vary, but i do this around 15-30 mins, sweating a lot is normal, dull pain or numbness is also expected, but do stop if you experience sharp pains.
Work up 10 minutes. That's a respectable daily practice time. If you mean your pain is from a pre-existing condition, then be a bit careful. If you mean the pain only arises when you practice, then stick to it and it will pass quite quickly. The pain at the beginning of standing is not usually "agonising" though, so make sure to keep in touch with your physician too
I come from a martial arts background where our stances can be wide, at the moment my stance is wider as i have slight scoliosis and neck issues. It's essential to follow instruction but we will all look different in Zhan Zhuang posture, so feel your way in and even 3 minutes to begin and build on that. I trained in Qigong at teachers level and all teachers are different but they stress that you must go at your own pace and come into your own body. These sensations may be due to it being new to you. Energy is moving around and that can be painful and uncomfortable, this is a powerful practice and like meditation it musnt be forced. If pain continues maybe see a Traditional Chinese Dr as they can release any blockages through acupuncture and moxabustion and it compliments Qigong as it is all entwined very beautifully. I was taught to use moxa myself. I have congenital spine disorder and this practice and therapy combined has saved my life. That's no exaggeration. Wish you well on your Qigong journey.
this was so amazing. thank you very much for uploading this you earned my sub. much love and light. namaste
I love these videos. I have been practicing taijiquan for 6 years and have begun regular zhan zhuang practice this year. It is a miraculous practice for the body, mind, and emotional well-being. Currently, I am up to 32 minutes of standing along with some stretches and moving qigong. What would be your recommendation to students beginning standing and not sure of duration for benefits of the practice?
at age 40 i did about 60 days of planned 100 at about 30 days i was doing 50 min in position 2 now 76 i do about 20 min along with other 30 min qi gong
10 minutes is good enough for both beginner and advanced. Can do 2 or more 10 sessions if very ambitious
This is the real deal big respect for the videos
Thanks, this made my back better last time. 😊
@Helllocutiepie well, there are different schools of thought, regarding the whole "knee past toes" thing. My position is that the old school general idea that "letting knees go past the toes puts stress on the joint and ligaments" is true, but stress is not necessarily bad. Bad begins when you exert too much stress on the joint and it doesn't have enough time or energy to recover. Then it starts to deteriorate, and you pretty much made things much worse.
4 those in north london, sifu's clinic (with his son) opened up precovid in willesden - check lam clinic on the web. should reopen post-covid 4 group.
I'm on day 3 and I already feel a big difference.
That depends on how you stand and your body condition. If you stand badly of cause you will damage your knees. ZZ has been done for thousands of year by the east. We don't see them having problems.
@Helllocutiepie So my point is that some exercises with knees going past toes, like that warmup, are pretty harmless, unless your knees are really fucked up. Some advanced exercises allow knees go past toes, but the advanced athlete performing them has worked up to the level (hopefully) where it is sensible to push your knees that far. And there are other exercises where your knees should never "cross the line", because it's just a suicide mission. And with ZZ I think it is a suicide mission.
@chizzadbc HELLO YOU START BY LEARNING THE FIRST TWO MOVEMENTS,FOR A FEW MONTHS,AS YOU WANT TO GET YOUR BREATHING AND BODY RELAXED...START OF DOING IT TO VIDEO,THEN BUILDING IT UP TO TWENTY ,LIGHT INCENSE OR MUSIC SO YOU KNOW WHEN TO FINISH...HOPE THIS HELPED MARK
Is this the same as Zhong Yuan Qi Gong? exercices are nearly similar. But explanations are different.
Not really, this video is only showing you the warmups. The real exercises start in Day 3 / Part 3
recommend 5-10 minutes per day and gradually build it up.
That's a first. People normally do this art in the park or at their home but never in a shower. Doesn't standing in the shower waste water?
you can stand wherever you want. I've never done it in the shower, but if people like the sensation why not?
I agree, Mr Pox, he looks honest and pleasant and encouraging
thank you, God bless you.
just chilling at the bus stop catching up on some loeb latin
Can we stick in any one posture without having to progress to the next one if we wish?
From what I understand you can stand in one position, for 20 minutes without progressing. The book "The way of energy" written by the same fellow that made these videos is very helpful and goes into more depth on each stance.
Many people don't switch postures. In that case, they usually practice the position which he calls 2nd Position. It is in Part 3 of this video series. In Chinese it is called "Hun Yuan". the one that looks like he's hugging a tree
Hello, can somebody tell me if during practice of zhanzhuang, teeth are or aren't touching together ? Thank you.
oskor oskoor tip of the tounge touch the most sensitive region of mouth's roof. Teeth don't touch, they hover.
@@trym2121 thank you !
@Helllocutiepie If you have noticed, a lot of hardcore exercises (pistol squats) or martial arts forms have tons of motions with knees past the toes. That will actually make healthy knees even stronger, if the proper amount of rest and NUTRITION is administered and the connective tissue is allowed to recover. It takes longer to recover than muscle tissue, though. How much longer? Depends on the how conditioned the athlete is.
How many minutes recommending to do standing practice daily?
Five min. to start then work up to twenty. In the video u start with five min.
Paul Walker thanks a lot! 🙏🏼 iwill do it...Its great!
@@paulwalker9242 if you are wanting to experience more deeply the ZZ practice, work up to an hour.
Years ago as part of tai ji, I did 60 days of up to 1 hour. The experience is mystical as well as physical.
Great video thank you so much very genuine
Thanks 😊
how long should one hold each pose for in order to achieve a good session for each day?
5 minute a day should do good. You can up it up as an when you can.
@@Leonard.J.Mills. in my experience, less than 10 minutes doesn't do much. A very senior practitioner in HK told me the same. But your experience may differ.
@pchow2ca what you need to remember about the zhan zhuang is that it is an exercise and any exercise done improperly will destroy your body. Also make sure that you give yourself time to recover, as with any exercise. You saying that ZZ destroyed your knees and back is like me saying that push ups destroyed my shooulders and elbows. You know? Push ups are still "Good".
Thank you for this
@pchow2ca what you were doing wrong is letting knees slip past your toes. As a kinesiologist I can tell you that if you knee(s) is(are) in front of your toes at any point, the gravity will apply the weight of your body onto your knee JOINT ITSELF, not muscles that are supposed to support it, since the muscles of your legs would be off balanced. That will DESTROY your knees over time. Bad knees = bad hamstrings = no complete support for your back from your core = bad back. Sorry mate.
which muscles supposed to support the knees sir?
@chizzadbc You should build up to 20 mins in each position. He talks about it in his book The Way of Energy
there is a lot of silly myopicness in the English culture, to those of my people who lean more with the critics, think of the guards outside Buckingham palace.
These methods are practised through many walks of life in different ways. Wake up!
How does he know I'm sitting here watching!! =S
lol =D seriously!
@@FreeUrMiind hahahaha
Hello! I just found these videos, wonderful videos, few weeks ago. I would really like to get in contact with this Master personally to ask him some questions. Does anyone has a mail contact or e-mail contact? I would really appreciate this. Thanks!
www.lamkamchuen.org/Contact_Us.html
John D. Thanks a lot!
You ought to detach from self-awareness to make this work if not you will be betraying the principle of "no mind" in this exercise: qigong, taijiquan, etc. they are all neigong and neigong requires no excess yang in the mind. That's why it's a "meditation", not doing it like this turns it into a very useful external exercise with lots of therapeutic elements regarding posture but it certainly can generate injury because the practice turns into a hodgepodge of Taoist smattering.
A bit strange for a Westerner to understand at first. It has to sink it. I see a lot of wisdom in this exercise but you just need to do it and believe it.
it's only at the start that you need to believe. After a while, you feel something remarkable and then it's no longer a matter of faith
In another day of first try ,my body have much pain .And i dont understand for something so simple do this .
the pain is probably because your energy channels are blocked. I was like that in the beginning. I couldn't do even 5 minutes.
@@bluedragonacupuncture8425 I Feel more pain in arms for sure ,maitain hold the baloom
@@shenlongthetiger2974 that's normal. If you continue, the pain goes away. You can try to bring the arms lower from time to time but keep the legs position
Good
@Valholm "Bad begins when you exert too much stress on the joint and it doesn't have enough time or energy to recover. "
Ok the correct way to say this would be "Bad begins when you exert stress on the joint, but it doesn't have enough time or energy to recover." If you exert too much stress on the joint, you pretty much lost already.
0:57
xie xie shi fu
its called rowing not swimming lol
ok good, can you do it under the shower?