Zhan Zhuang Qigong

1. Zhan Zhuang Qigong Foundation for Taiji and Self Cultivation

2. Welcome!

3. 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

4. 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

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

6. Taiji Core Qualities

7. Core Principles Study 10 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

8. 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

9. The Fong Ha Method • Keep it Simple • Sit, breathe, and relax • Stand, breathe, and relax • Raise arms, breathe, and relax

10. Going Deeper… • Progressive, Dynamic Relaxation • Three phase breathing • Inner Smile • Extend chi into legs, Stand, Raise arms • 5 Main Arm Positions

11. 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.