Relaxed Standing (Zhan Zhuang, 站桩) is the cornerstone of Yiquan.  It is said that: if you understand the theory and practice of relaxed standing, you would know half of Yiquan.  The basic requirements common to all relaxed standing training are:

 

1.                  Focus your attention and awareness (Jing Shen Ji Zhong, 精神集中) on directed mental activities (Yi Nian You Dao, 意念诱导) to guide your actions.  Use mend-intent (Yi, 意); do not use brute muscular force (Yong Yi Bu Yong Li, 用意不用力).

 

2.                  Use musculoskeletal support (Gu Ge Zhi Cheng, 骨骼支撑) to maintain your standing posture with maximum neuromuscular relaxation.  Relax your whole-body (internally and externally) mentally and physically (Zheng Ti Fang Song, 整体放松).

 

3.                  Let your breathing be natural (Hu Xi Zi Ran, 呼吸自然).  Do not pay conscious attention to your breathing; specifically, do not hold or lengthen your breath.

 

In relaxed standing training, with proper body mechanics, i.e., using curved physical form with linear force (Xing Qu Li Zhi, 形曲力直), optimal alignment, and connected-ness (Lian Tong Yi Guan, 连通一贯), you consciously direct your neuromuscular relaxation/tension exchange (Shen Jing Ji Rou Song Jin Zhuan Huan, 神经肌肉松紧转换) with visualization or directed mental activities.  Kinesthetic perception of internal and external opposing force pairs (Nei Wai Zheng Li, 内外争力) is employed to re-pattern your mind-body (Huan Jing, 换劲) into new habits of using whole-body force (Zheng Li, 整力), to cultivate the whole-body neuromuscular coordination for harmony of action and force, and to merge all force components as “one” (Quan Shen Li Yi, 全身力一).

 

You must master whole-body (mental and physical) relaxation before attempting any other directed mental activity.  This does not mean absolute relaxation in stillness.  If your attention is placed on absolute relaxation, neglecting the use of visualization or mental activities (Yi Nian You Dao, 意念诱导) to direct your neuromuscular relaxation/tension exchange, your relaxed standing will be devoid of content.  Total relaxation and absolute stillness in relaxed standing training will lead to “empty standing” (Kong Zhuang, 空桩).  On the other hand, if you use your musculature to maintain your posture with unnecessary tension and rigidity, turning your relaxed standing into an endurance of strength contest, your relaxed standing training becomes “dead standing” (Si Zhuang, 死桩).  Thus, you must use relaxation and tension appropriately (Song Er Bu Xie, 松而不懈; Jin Er Bu Jiang, 紧而不僵) in relaxed standing training.  Seek neuromuscular relaxation in stillness (Jing Zhong Qiu Song, 静中求松), then develop whole-body harmony (Song Zhong Qiu Zheng, 松中求整).  After achieving whole-body neuromuscular relaxation (Song Zheng, 松整), you must develop the habit of always using whole-body movement where every body element moves only as part of your coordinated whole-body, never independently, all parts moving in concurrent sequential overlapping harmony (Yi Dong Wu Bu Dong, 一动无不动).  Simultaneously, synthesize natural spirals into movements of every body element (Yi Dong Quan Shen Zhuan, 一动全身转).  Feel the linkage of the concurrent sequential overlapping movement of each body component as it transmits the force from the foot pushing off the ground to the hand (Xun Zhao Jing Lu, 寻找劲路).  Sense the opening of the joints (ankles, knees, hip, torso, shoulders, elbows and wrists) as you take up power from the ground (Mo Li, 摸力). 

 

Let us explore this Mo Li (摸力) with the forward/backward oscillation movement in the basic parallel step standing posture.  Visualize standing in the “prop-hug” posture (Cheng Bao Zhuang, 撑抱桩) in waist deep water, hugging an imaginary fragile lightweight paper balloon (See YIQUAN BEGINNERS’ GUIDE: BASIC SKILLS for details).  

 

Relax mentally and physically while mildly hyper-extend all your joints to achieve a comfortable natural ease in using force/strength (Shu Zhan, Zi Ran, De Li, 舒展, 自然, 得力).  Sense your neuromuscular relaxation in stillness.

 

Now, imagine the water flows in from your back, pushing on your body.  Shift your weight to your rear to meet this force, stretch your spine (uncoiling your back to stretch the imaginary springs connecting your feet to your head) and use a whole-body effort to lift up the paper balloon, your arms moving upward, backward, and outward.  Do not lean backwards; keep your toes on the ground while spreading the imaginary spring between your knees and between your wrists slightly.  All joints should flex slightly; you perceive/experience backward, upward and outward movement and tension (Dong-Jin, 动-紧). 

 

Next, stop your backward movement and relax (Jing-Song, 静-松).

 

Then, imagine the water flows in from your front, pushing on your body.  Shift your weight forward to meet this force, compress your spine (coil your back to compress the imaginary springs connecting your feet to your head), sink down your whole-body and press the imaginary balloon into the water, your arms moving downward, forward, and inward.  Keep your heels on the ground, “drill” your feet downwards while squeezing the imaginary spring between your knees and between your wrists together slightly.  Flex every joint slightly; you perceive/experience forward, downward and inward movement and tension (Dong-Jin, 动-紧). 

 

Next, stop your forward movement and relax (Jing-Song, 静-松).

 

Thus, in practicing the “prop-hug” standing posture (Cheng Bao Zhuang, 撑抱桩), you mentally guide your whole-body through the neuromuscular relaxation/tension exchange cycles (Song Jin Zhuan Huan, 松紧转换):

 

Backward movement/tension (Dong-Jin, 动-紧) –

Stillness/relaxation (Jing-Song, 静-松) –

Forward movement/tension (Dong-Jin, 动-紧) –

Stillness/relaxation (Jing-Song, 静-松) – ……….

 

You do not remain absolutely still; indeed there is “motion in stillness” (Jing Zhong Zhi Dong, 静中之动).  Novice should start with smooth slow large movement (i.e., large amplitude, low frequency oscillations) to re-pattern and ingrain the habit of using the whole-body and develop the whole-body force (Zheng Li, 整力).  When you have mastered whole-body harmony, internalize the movement, use increasingly faster and smaller movement (i.e., small amplitude, high frequency oscillations) to develop the whole-body resilient elastic force; rapid neuromuscular relaxation/tension exchange is the basis for cultivating the elastic force (Tan Li, 弹力).  Your goal is to reduce the external movement to zero (Da Dong Bu Ru Xiao Dong, 大动不如小动) to cultivate the balanced force (Hun Yuan Li, 浑元力) with “motionless movement” (Bu Dong Zhi Dong, 不动之动).  Eventually, you must develop the ability to “explode” this internal force as external force with tensed focus; rapid muscular contraction, suddenly tensing and focusing of appropriate musculature, provide “explosive” delivery/release of force (Bao Fa Li, 爆发力).

 

Cultivating the balanced force (Mo Li, 摸力) is the essence of Yiquan relaxed standing (Zhan Zhuang, 站桩) training.  This process can be interpreted as a form of “small amplitude high frequency” neuromuscular relaxation/tension exchange while maintaining appropriate neuromuscular relaxation.  You can also view Fa Li (发力) as a sudden and rapid neuromuscular relaxation/tension exchange.