Zhàn Zhuāng Gōng (站樁功)

## Standing Force

Standing power is the use of standing postures to practice power, including standing dynamic power and standing static power. Standing static power is also called standing post power, which has a good effect on curing certain diseases and health care. There are also many types of standing kinetic power: there are routine kinetic power and non-routine kinetic power, and non-routine kinetic power includes Sanshou power and induced power (also called spontaneous power and kinetic power). Here we mainly introduce some of the content of Zhan Zhuang Gong.

Zhan Zhuang Gong is a method of organic combination and interaction of "form, mind, qi, and force". It not only has a variety of exercise postures suitable for various needs, but also has some special requirements. If required to achieve "inner sanhe" and "outer sanhe". The so-called "inner sanhe" refers to the union of mind and intention, mind and qi, and qi and force; "outer sanhe" refers to the union of shoulders and hips, elbows and knees, and hands and feet. So as to achieve the state of completeness of form, mind and strength, and a unified whole.

There are many postures for standing posture, and each posture has its own requirements and functions. For example, the posture can be high or low. The lower the posture, the greater the intensity of the exercise. Young people can choose the low position for fitness, while the general patient can use the high position, and gradually reduce the asana as their physical strength increases. The arms can be opened or closed, high or low, hug or support, press or hold. But the posture is different, the corresponding idea is also different. The ball-pressing style means that both hands are like pressing a ball, and both hands of the mind are pressing a floating ball in the water; the holding water style is like holding a bowl of water with both hands, and its effects are different. The movement of stance work can be asymmetrical, such as holding one hand up and pressing down with the other hand; it can also be symmetrical, that is, both hands face up or down at the same time. In short, there are many postures for standing postures, and practitioners should choose appropriate postures for exercise according to their specific conditions. Maintain a complete and balanced posture, upright and comfortable, slack and unrelenting, tight but not stiff, with the upper part empty and the lower part solid, like a tree rooting.

The following introduces one of the most commonly used postures for standing postures. Practitioners can change different postures according to the above principles.

Hanging stance: Stand with your feet parallel and shoulder width apart, look straight ahead, look straight at your waist and spine, your arms are arched, shoulders loose, elbows hanging, virtual armpits, fingers stretched, chest and abdomen included, inside both hips Close, sit tightly on the hips, buckle the knees slightly, and touch the soles of the feet evenly. On the basis of maintaining this posture, try to relax the muscles of the whole body. Breathe naturally, thinking like two feet like a tree rooting, and the body standing tall and standing like a green pine.

Practicing stance exercises two or three times a day, at the beginning of about 10 minutes, and gradually extended to half an hour or even an hour later, when starting stance exercises, you may feel soreness and fatigue in your legs, which is a normal phenomenon. After a period of practice Will gradually adapt. When changing postures, some people advocate that the hands are not higher than the eyebrows, lower than the umbilicus, not more than a foot, and not sticking to the body. Within this range, naturally change different postures according to different purposes and ideas, and experience the corresponding sensory changes in the body under the specific ideas of a certain posture, so that the posture and the idea are unified. No matter which posture is adopted, it should be "emotional tranquility." "Natural relaxation", "comfortable nature". Generally, natural breathing is adopted, and after relaxing and calming, the breathing will naturally become longer and smoother. The mind and posture are coordinated and unified, and the distracting thoughts are also natural, and the pursuit of tranquility is not artificial.