ZHAN ZHUANG QIGONGFoundation for Taiji and

Self Cultivation

Welcome!

What is Zhan Zhuang? A basic but profound

qigong practice common to many internal healing and martial arts.

Translates as “standing post” or “standing like a tree

A foundational practice for self cultivation – develops natural core principles.

A form of meditation

SOME BENEFITS OF ZHAN ZHUAN PRACTICE

• Cultivates inner and outer awareness•Cultivates good posture, muscles

• Cultivates dynamic relaxation• Encourages the body to balance and heal

• Supports mental and emotional focus • Provides a life style practice

• Provides a clear starting point for Tai Chi• Provides a reference point for Tai Chi

“Taiji is moving-standing.” – Madame Gao Fu

Taiji Core Qualities

Core Principles Study10 ESSENTIAL POINTS OF YANG CHENG FU

Energy at the top of the head should be light and sensitive.

Sink the chest and raise the back.

Relax the waist Distinguish full and

empty Sink the shoulders and

drop the elbows

Use the mind not strength

Unity of the upper and lower body

Unity of internal and external

Continuity without interruption

Seek stillness in movement

From a Simple, Clear Foundation to Progressively More Complex Expressions

Zhan Zhuan sitting Zhan Zhuang

standing Walking qigong Taiji long form Taiji partner work Taiji weapons

The Fong Ha Method Keep it Simple Sit, breathe, and

relax Stand, breathe, and

relax Raise arms,

breathe, and relax

Going Deeper… Progressive, Dynamic Relaxation

Three phase breathing

Inner Smile

Extend chi into legs, Stand, Raise arms

5 Main Arm Positions

Take it off the Mat…The highest good is achieved when our practice

raises the quality of our daily living and supports

the well being of others.