Stance Keeping: Zhan Zhuang

"Body is the bow,
asana is the arrow,
and soul is the target."
- B.K.S. Iyengar, Yoga Grandmaster

In yoga, Asana means posture, bodily position, or form. For example, Tadasana is the Mountain Posture, Standing Like the Mountain; similiar to standing in "Wu Ji" before you begin a Taijiquan form.


"The foundation of the internal martial arts (and many external martial arts as well) is the practice of "stance keeping" or Zhan Zhuang. In the Xing Yi Quan system, stance keeping is the very core of training and develops many of the qualities essential to the development of martial ability. ... The root of efficient movement is stillness. Therefore, a logical place to begin training is simply standing still. Standing still, one may reduce the number of variables to be dealt with to the bare minimum. The mind may naturally quiet and focus itself on the felling of correct posture and true balance. The first goal of standing is to return to the state of "not-doing" anything, thereby inhibiting previously acquired bad habits and allowing the neuromuscular system to register the feeling of natural balance until it once again becomes the predominant state. Any movement initiated from this state of true balance will naturally have power."
- Tim Cartmell, p. 58, Xing Yi Nei Gong

Xing Yi Quan: Bibliography, Links, Quotes, Notes



Standing, taking a posture, remaining quite still, holding the posture, settling the mind, breathing steadily, and finding center is a common practice among taijiquan, qigong and yoga practitioners. This kind of "standing meditation" is called Zhan Zhuang (Stance Keeping, Post Standing), Embracing the One, Tadasana, San Ti Shi, Wuji, Standing Like a Tree, Holding the One, Yiquan, etc..

I have prepared a webpage on this subject:

Standing Meditation: Zhan Zhuang, Post Standing, San Ti Shi
Bibliography, Links, Resources, Quotations, Notes, Instructions
By Michael P. Garofalo
235Kb

"The most basic method of training is zhan zhuang. Zhan zhuang is an exercise common to many Chinese martial arts, including Taijiquan. Usually, the practitioner stands with the arms held as if holding a large ball. However, the zhan zhuang exercise can be practiced using any of the end postures of the Taiji form. During "standing" practice a static posture is maintained for a period of time while using just enough strength to maintain the posture. ... Benefits of zhan zhuang include deep relaxation, strengthening of the legs, and increased internal qi. The first requirement is to have a calm mind. This can be achieved in a number of ways - for instance, concentrating on the Dantian, paying attention to one's breath, or silently counting. Through standing practice, emphasis is place upon developing awareness of maintaining the most efficient and relaxed structural alignment necessary to hold the position. Prolonged practice, along with enhancing postural awareness and tranquility of mind, greatly develops the strength of the legs. When the legs are strong and can bear weight firmly, then the upper body can relax and sink down into them, making the top more flexible. ... Taijiquan requires lightness and sensitivity in the upper body. At the same time, the lower body should have a feeling of extreme heaviness and connection to the ground. This feeling is often compared to a large tree with deep roots. While the branches move and sway in the wind, the trunk is solidly anchored by its roots."
- Davidine Siaw-Voon Sim and David Gaffney, Chen Style Taijiquan, 2002, p. 106.