Zhan Zhuang
Zhan Zhuang (which means "standing pole" or "standing like a pole") is not a passive relaxation exercise, but a dynamic and incredibly complex standing meditation practice. It's not about "doing nothing," but "doing everything" at a deep internal level.
From the very beginning, the student must study and master fundamental concepts that many schools don't understand:
1-The first phase is the meticulous study of posture. The instructor guides the student to find the exact position of the body, from head to toe. This includes aligning the spine, adjusting the pelvis, positioning the knees, and precisely distributing the weight. It's not a natural posture; it's an engineered construction that must be learned.
2- Relaxation (Song): One of the first and most difficult tasks is learning to release unnecessary muscular tension. This doesn't happen automatically. The practitioner must "study" their body, identify blockages, and learn to consciously release tension. It's an active mental and physical effort.
3- Mental Intention (Yi): This is the heart of the practice and what makes it a "study" from the outset. You learn to use your mind to perceive and guide internal sensations, such as the "feeling of a ball in your arms" or the "flow of energy." External stillness hides intense internal activity.