Zhan zhuang (站桩) day 1
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- Опубликовано: 10 окт 2009
- A step-by-step method of exercising by standing still, in poses which burn fat and tone muscles without strenuous exercise.
en.wikipedia.org/wiki/Zhan_zhuang
• 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
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I’ve been doing Zhan zhuang for over 4 years and I’ve made some rookie mistakes I think so I’ll share my findings that may be helpful to others
1) allow yourself to move, trying hard to be as still as possible is a mistake.
2) It’s not about willpower, it’s about learning how to be more and more comfortable, FORCING yourself to do anything is also a mistake.
It is better to do 5 comfortable minutes of Zhan zhuang 10 times a day versus 1 miserable 40 minute session.
The gentler you go the faster you will progress.
There’s no need for a timer, as you improve your skills the time will automatically increase, the standing will feel so pleasurable for you that you will want to stand longer, and when you feel a sense that you maybe wanna stop then stop.
This is learning to take care of yourself, that a hidden teaching of Zhan zhuang, it’s not obvious that this is important at first but it affects your personality and your life in the long term.
Thanks for sharing this info, cos I surely would burn out and quit, trying to do it perfectly right away. Clearly my mind needs help.😝
@@Muddy-water there is no perfect, there is only a process of refinement. To try is to fail haha.
I second what IsabellaoftheDelta said.
Much appreciated.
非常好的总结
when you say "allow yourself to move", what do you mean?
The Way of the Energy changed my life.
One of my favorite books.
Agree. One of the best!
Just started it today, excited for it!
This is Neijia.
Start out with a couple of minutes and slowly progress towards 20 minutes or more.
Important!: place tongue against hard palet to maintain circular energyflow.
While standing you can go a bit lower (harder!) but never rise up unless you stop.
I had some training after Wang Anping to enhance my Taijiquan.
good bit of extra info for the masses. Much is unsaid on youtube this is useful for those that will actually practise.
"Maybe it was a joke. Maybe people make fun of me?"
This is *exactly* how I felt about standing postures. Until I actually did it and it literally changed my life. The beauty of it is that anyone can do it, anywhere.
Really
how did it change your life? Did it give you a lot of energy?
@@nickosrallis99 it calms your mind and gives you extra energy, the first days I tried it, the day after, when I woke up I felt all my body filled with some kind of warmth, I think it's the chi that began to flow because of the practice, felt really good, happened a couple more times and not anymore, but I observed, when I keep the practice I feel I'm more resilient to cold and pain so I guess the feeling is interiorized, as opposed to when I don't practice it, my mind has way more power to get my attention into useless thinking and worrying, when I do practice it's more calm and I can focus on things I'm really into easier.
@@lucianoinso How long did you practised the position for?
I have done this, on and off, for a number of years now and can tell you the health benefits can be far more than just losing weight or toning muscle. I started it because I was diagnosed with multiple sclerosis and looking for some form of exercise I could do by myself. As I had previously practiced karate for many years I found another martial art that I, as someone who struggled to walk at the time, could do. Within a number of months' the improvements were eveident with mobility improving and even minor spasms in my arms decreasing.
If you want to think you have to sweat to exercise, and standing still is not hard, simply try working your way up to 20 minutes in this first position. You may well sweat then. You will definitely start to question how you could be so dismissive of it to begin with.
Nathan Wright Did you do the full body circle in the book The Way Of Energy? It suggest doing it by guidance of instructor but since I don't have one, I am still able to easily do it.
Monkeyland03 Funnily enough, I did use that book to gain good results. 14 years after being told I should look at wheelchairs and I am still walking is quite the positive result. I think you would agree.
Nathan Wright I am so glad that you are completely healed from Zhan Zhuang! Did you meet Lam Kam Chuen?
Never can I be completely cured. It is MS that I have. I simply helps
am happy for you sir
Even the Grandmaster Wang Xiang Zhai (without who i doubt many would even know about this art) said that you should just be humble, patient and persistant and that all the secrets of the art will unfold while doing it.Guiding is awesome, but you can achieve all by yourself just like someone who first did it did. Its all about being humble to the experience.
I'm a proud owner of master Chuen's 'Way of Energy', and I've been practicing the first five postures for a while now. They are really wonderful. I don't have enough good things to say about this form of Chi Kung.
+Gerrit van Zyl
Gerrit how did you deal with the fact that the position 1s in the book and video are not the same? See my comment posted today.
+virtuafighter3 Chi Kung isn't an exact science. Have a look around on the net and you'll notice that some of the postures look very different from practitioner to practitioner. It really comes down to choosing how you're going to stand and then sticking to it. With the wu chi posture, and most of the postures really, I primarily watch out for my hips, as I have a tendency to stick my butt out too far without knowing it, which causes lower back pain if I don't correct it. The "ever so slight" bend to the knees is for beginners - once you can stand for 20 minutes you should bend your knees a bit more. When you get to advanced stages you should be able to stand in wu chi for an entire hour, and for this you'll want to go back to just a slight bend, or you won't be able to maintain the posture. I personally prefer to maintain the imagination of small balloons under my arms, because holding that position has a nice effect on my shoulders, and the imagination of the balloons has an unusual way of relieving muscle strain.
You'll also notice that the structure of a practice session recommended by Master Chuen is not the same in the book as it is in these videos, or in his other books for that matter (such as way of power). This is also a matter of personal choice. You should experiment with different warm-ups until you find a structure that agrees with you. At the moment when I practice, I begin with rotating the knees, rotating the hips, and rotating the arms, then I stand in wu chi for a few minutes, then I stand in the posture I've decided on for 20 minutes, then back to wu chi for a few minutes, then rotating the hips again. It's simple and it works for me.
Just be careful with your knees and hips. I've found that if my feet point straight ahead, I end up with knee pain, (I'm tall, so that might have been a factor), and I've found that if my hips are too far out or too far in, I end up with lower back pain, so I have to watch out whenever I practice.
+Gerrit van Zyl
Thank you for this excellent reply. *Very* useful indeed.
Yes, you are right - the book and the video give differing choices of training regime: warm-ups as you say and when to integrate the 8 pieces of brocade exercises, too. (Do you do these, too?).
+virtuafighter3 Yes I do the 8 brocades, but not every day. Usually when I've gotten bored with my standard practice I switch to the brocades and postures that I haven't done before, just to mix it up a bit. Can't do the same all thing all the time.
@@gerrit4526 I agree, there is no universal posture for everyone. Just reading another author - Damo Mitchell and he seems pretty strict with his instruction on how to keep all the different muscles but I think it is important to follow your body and whenever anything feels too strenuous, tense, unnatural I move ever so slightly and 'feel into a position'. I believe that's part of the benefits of this exercise - to get in tune with your body. I don't know 100% what I am doing most of the time but I try to follow my body.
I did my first day today in a public park. Well it was a sensation for teenagers. They could not resist taking pictures and laughing their head off. Was a good exercice for the ego as well in the end but not the easiest for relaxing into the exercice.
I guess you ll get used to it :)
Keep on doing it. By practicing in public you ll subconciously influence some other people aswell to do things that ll be good for them.
Best wishes!
Keep going. It’s all part of the process.
That is great. Whenever I see people doing "odd" things like this in public parks I am jealous of their confidence and security not to care about what people think of them.
Did you continue to practice? How did it go?
@@viddev1442 same here!
Thanks for the advice, you are right. I've learnt with the qi gong I've learnt over the years that its best to ease into it. The body has it's own intelligence and will work out the correct posture
I first saw this when I was very stressed about a hospital procedure. I would not be able to have a sedative. So, in the five weeks wait time, I practiced by casting these lessons onto my TV. At first I was sceptical but the first lesson showed that I really needed to exercise. It also 'slowed down the world', - not like a sedative but a restoration of balance.
The exercises are not too difficult to learn but your level improves. It is not a competition, this is for you. Once learned, it stays, exercise location feasible or not because your mind and body are better aligned. I thoroughly recommend it. Thank you.
It's these gems of wisdom on RUclips that are gifts that keep on giving in perpetuity.
Thank you so much for uploading this tutorial series on zhan zhuang!
Many thanks sifu lam!!! This practice is really badass...everyone should learn and practice it regularly...i got touched and tears flowed From my eyes when i heard "zhan zhuang" in the video....this can save and improve so many lives....long live zhan zhuang!!!!!
I had this recorded from the TV on a video tape which has long since broken. Thank you so much for putting this on RUclips
Thank you so much for going through the effort of educating others. It really encourages me to go a step further in focusing my practice more on stillness instead of making my qi gong sessions gymnastic exercises - the way I was raised and taught. I already practiced this once and was amazed by how good it made me feel. This meditation suits me better than sitting on a mat.
i did this for the first time in my life when sensei told us to stand up.its like the upper half energy of the torso is flowing down and the lower half of torso is flowing up and you literally feel like a mountain.i went to the gym 4 years and its like having your whole body as 1 muscle and exercising it
This video series is a wonderful, and much needed gift to humanity.
I love Zhan Zhuang, particularly Master Lam. I've been practicing on and off for about 3 months now, and I feel it's particularly good for overall health. "The Way of Energy" is a great book!
I how this on VHS years ago and use to love doing the exercises. I remember feeling really exhausted after the whole session. I'm so glad you uploaded it🙏
Buy his book The way of energy. It provides all the details and is probably the very best book in English on qi gong.
Ive been studying many different martial arts from hard to soft, studying meditation, theraputics, i mean you name it i’ve studied all physical exercises and the body and i will say ive been lead to this and i testify by all i’ve learned this is a root practice of kung fu and deep spiritualism/way of life. It works, its completely functional and you find life in the most simple things. This is somewhat a lost art.
As a 25 year old male, trying to turn bi's life around, will receive any benefits from doing these exercises? I've recently started lifting weights, eating healthier, meditating and semen retention. After 10+ years of a seriously unhealthy lifestyle. Many thanks
Jayjay Well just taking care of yourself is good and essential as well as treating others the same. You are looking inward now seeking self improvement as you reflect on your past, its good cuz bad lifestyle has its consequences and ive been there. Personally i was saved by Jesus and I practice this now as a martial artist but learning more the soft arts. If done properly there are many benefits physically. Bone strength will increase, blood flow, stamina. Its a soft art its focuses on our core structure bones, ligaments, tendons. But im just studyinf more now but im already having benefits my back is better now i find it euphoric almost now. Im studying alot right now so my knowledge is scant but as far as i know i will be using it period. Id keep studying but if you want to really know you have to practice it and study it diligently and don’t forget to relax
This should be #1 on everyone's workout list...I've been practicing Master LAM, Kam Chuen Tree pose for a year now on and off for a year until this past summer and all I can say is WOW.. I wish I had started this at least in my 20's but either way I feel wonderful now and my body is like super cut up hehe...I would never imagine staying still for 20 mins would have me getting stronger. I can't wait to master his book now...I'm on my way now:):):) but yeah..get the book "The Way Of Energy"
Did it help you lose weight?, or maybe you didn`t need to
I have been practicing tai chi for one year. then I did read your book The Way of Energy 3 months ago. so I did follow the training (zhan zhuang) and now chi really make sence to.my legs are realy strong my energy is much bettler.
thank you Master Lam
Wonderful setting and truly Great teacher. Can feel the energy he so naturally puts into his movements. Great video !!
This is the best Qi Gong series that noone knows about. By Day 5, I started making connections that my instructor couldn't get me to understand.
The Way of Power by Lam Kan Chuen, excellent book, I recommend it for the Zhan Zhuang exercises shown here. There are more advanced postures as well as training schedules. Master Lam also delves into I Chuan/ Dachengquan.
Just try it. The feeling afterwards is amazing!
i've just done it for the first time. right near the end I felt the welling of energy. It is winter here in Taiwan and the houses are not insulated at all. It is also damp. I've been feeling ill all day for the past week and this has just made me feel so much better! (I also did qigong using the sun which helps)
Thank you so much for posting these truly excellent videos. For some months now I have been doing qigong from a book, so to have such clear demonstrations of these exercises is wonderful. I wish I had started them years ago together with Tai Chi. Still, better late than never.
I found that blood flows to the knees and legs when I practice Zhan Zhuang. This practice calms down the mind. Thanks for sharing!
FInally, an exercise I can do!
Thanks to Master Lam Kam Chuen, Prof Yu Yong Nian to show this. I always come to this after several years. 王薌齋 legacy, pure gold treasure.
Master Lam is a skilful and very experienced teacher.
Who's comming here from Baki season 2 (2020) ;d
@Kamatari Honjo netflix Baki
Ofcourse i'm here becuase of baki i saw it and i got interested so here i am.
Fuck yes XD
Ofc, I hope this will help me XD,
on god
Also look up “wang yufang” Zhan zhuang YiQuan videos on RUclips.
She’s daughter of wang Xiangzhai who taught lam kam’s teacher.
Also recommend reading wang Xiangzhai works, he delves deeper into Zhan zhuang.
Im here because of baki from netflix.
Show like that are Nevers innocent ive started looking into all meditation things cause of the last airbender...
Same
It's clever workout for travel by Underground in London :-)
first book i ever got on qi gong, ten years ago now. I have never since found more useful qi gong - and i have tried alot.
Thank you ever so much for uploading this. In my programme AISCHU - Achtsamkeit in der Schule - this standing exercise is practised at the beginning of teaching lessons - it takes a while to interest the students but gradually they love it because they feel the benefit! Vera Kaltwasser
i love the video, love the music, the man :) , and the exercise. Thanks a lot for posting them.
When I was standing for 20 min a day, I didn't catch a cold for about two years. When I stopped I started catching colds again.
@Calamity not quite
@Calamity then why are your here?
@@prestonmoore9996 because he's full of hate for people that are bettering themselves as he doesn't have the disciple to do it himself
@@AQWVegeto Fax
@@AQWVegeto agree
Supercharge this by earthing while doing this. Meaning, take your shoes off, get your feet into the dirt and get earth's energy while doing these techniques.
Yes, perfectly makes sense. Its effective too. Mother Earth gives us all the more energy.
I understand your point but if you observe, all qigong teachers wear shoes. To a point when your mind has correct intention (connect with the universe), not barefoot is doesnt matter. If I am not mistaken, the essence of wearing shoes is so that the energy circulate well within the body, harvest in the body. And we know TCM put dampness (e.g from humidity of wet ground) as evil, therefore chinese wear full clothes compare to modern western that love to have less body cover. Wind and heat also another evil if it is too much
awsome serie! thankx for putting it up
Thank you very much this programme of standing exercices is very interesting.
I started doing it with him, just like he said:) And when I got to the "ku-dong" exercise, excuse my spelling, but that's how I hear it pronounced, maybe a g and not k, but anyways, the twisting hips, I did that and followed naturally twisting my neck along with my hips, both ways as well, and it's made my stiff neck I've had for over a decade less tense and feel more normal than anything before. Thank you my Friends:) For helping me, and so many others I'm sure.
love qigong as it's helped more than I expected
Wonderful, thank you for your videos!
Obrigado mestre por nos ensinar , the best master
How do you think these martial arts were made? They were created by very smart people who intuitively knew their bodies inside and out who decided to use what they knew to create and develop an art throughout their lifetime. While it took some martial artists many decades to master, someone with similar intuition who doesn't have to take the time to form and develop each movement, stance and philosophy, yet can understand the meaning behind the movements could learn like this easily.
You explain this very well.
Amazing! I've tried it and it has so many benefits. Highly recommended
Thanking you for sharing this information with us. :)
I love this guy
thanks for these lessons !! I'll try it sure !! I practise taïji, i think it will be good doing your exercices too !!
love this 10 day cycle opening up your meridians
Hi, does anybody knows where the music is extracted from? My hand- and crown-chakras get extremely active during the videos, and I would like to know about it. Thank you!! (PS. Let the Qi be with you! :D
When he said get up, I just got up I didn’t even tell myself to get up
Ty for this.. will do everyday
I stood waiting for the bus the other day ,time it arrived I was a flippin kung fu master ,amazing
Wonderful video! Standing posture is my favorite exercise, and has changed my whole life & health picture. Thanks so much for sharing the instruction, I'll pass them on.
:o)
thanx for sharing this knowledg it helped mi a lot
Extremely charismatic guy, isn't he? Talks sense as well.
Fantastic!
thank you 😊
yea, i get you, i would love some instructed trainings don't get me wrong, im in love with this art and i have my deepest respect for it and the benefits i have yet to learn, but im just saying im not in a situation to be anywhere near someone who even knows what ZZ is let alone is certified in it.... so all i can do for now is enjoy it and be humble to its experience, feeling it guiding me to a better understanding of self, thus everything.
I love this so much
Wonderful video.
Does anyone know if you really have to wait for 6 months (like it says in the book) before progressing to the other positions outlined in this series/book? I have experience in yoga/meditation and have felt plenty comfortable with 10-20 mins stands within a few weeks.
Haha, watching a few exercise videos makes everyone a master or professor nowerdays!
thank you for this video, how long do you recommend to stand like this? to be effectful
I believe that you need to be taught in person and then tested in person by at least 2 or 3 masters before you can become certified. I may be wrong but I think that's what my instructor told me, haven't been to a class since I moved away a couple years ago so my memory's a little rusty. I hope you have good luck with what you're looking for and even if you can't find an instructor, make sure you don't stop practicing what you can learn. Good luck.
thank you
nice video, needs to be read in conjunction with the books AND find an instructor. Where are they! Lovely way to move into the day, as a runner and yogi this is excellent additional practice.
Outstanding!
Thanks for vid!
Standing in this Zhan zhuang posture I immediately was aware of how wrong my usual posture is and how that if I tried to stand in my normal posture my shoulders and arms started to ache so you can only imagine the cumulative effect of this bad posture as I pass in and out of It over daily life. When I stood as directed in the video the pain stopped as I had to consciously correct my posture into Zhan zhuang which corrected my posture and took away the ache of the bad posture, I had way to relax and stand comfortably as a result which should have benefit overall as I'm correcting my old bad posture.
This is very powerful stuff. A great master of Yi quan martial art of paraplegic when he was a teenager was cured just by practicing this 'Zhan zhuang'.
This exercise is a required foundation training exercise to help nourish and build up internal core power critical in another ancient martial art- Xingyiquan.
Is there any way to get in contact with Lam Kam Chuen? I have a question - Can Zhan Zhuang influence Kan and Li?
thanks for these great videos. I just received you books:the way of energy, and will do it exactly as written.....just one thing...can i do this once in the am..and then again before bed. Before the books came. i did up to 21 minutes a few time....im 73 years old, and do many different exercises, and did not find it to difficult ...I want to do them correctly as intended to get the benefits as said.....thanks ahead of time...blessings
fantastic!
:-)
Thanks
Absolutely beautiful
I am the Master now
very helpful!
Every time when I practice, bake me back in the thoracic, is this normal?
What is the actual instructions for the standing meditation?re we to focus on anything? The breath?
Thank you very much, Master Lam.
I notice that it is still not that popular in the USA. I wonder why since this art is so good?
I used to watch this on channel 4 many years ago. But funny thing is before I knew about this I was putting my hands out as if I were holding a box. And after a while I would feel tingling. I wonder how I knew how to do that without seeing any of these videos.
What is the difference between these exercises and the exercises in the book "The Way of Energy"?
Lam Kam Chuen, what a kind man.
any articles/advice for a skeptic like myself? I am doing the exercises, but would like some concrete evidence as opposed to anecdotal evidence.
Thank you.
For a martial artist, is it better to do it before or after strenuous excercice?
I discovered spontaneous qigong through this. After I hold the pose I relax and stand and the body starts moving spontaneously
In the book 'The Way Of Energy' it goes up to the ninth position. Is there any material that is higher then that or a book that is more advanced then the way of energy?
Is it OK to practice indoors? I live in Calgary and long winters don't allow me to practice outdoors. But I am afraid that the heavy air indoors may be not beneficial.
lam kam chuen is a pupil of Yu yong Nan, it's good for health
Hey, if you are interested, this person had just moved to the US! You can find his address on his personal website.
Came from Baki 😍💪
I just realized, this video was uploaded on my 17th birthday!!!
have you got kids
excellent