Classes Archives: Zhan Zhuang – Passive Qigong
These recordings are of the Zhan Zhuang Qigong classes. The lessons are set out in the form of a course. They begin with the basics, the physical stance, breathing, etc. before focusing on the Internal movement of the Qi.
Zhan Zhuang is a system of Passive Qigong that is known by many names. Among these are: Standing as a Column, Standing on a stake, Standing Qigong, Standing Like a Tree and Post standing.
Practice is in a fixed stance using the Yi to guide the Qi so that any movement sensed is the movement of the Qi.
This method was first practiced millennia ago by Taoists who, having experienced Qi during Active Qigong, wanted to explore and investigate at a deeper level.
The term Zhan Zhuang, like Qigong, is relatively modern but this new name is merely replacing the ancient ones.
The standing practice is normally done in Wuji Stance. Many of us like to think that we have mastered this stance but the practice of Zhan Zhuang puts that to the test. Initially, practitioners may experience muscle fatigue, trembling and wobbly legs. With practice, stamina and strength are developed to the point where you can use Zhan Zhuang to work Internally using the Yi to guide the Qi. During this practice there may be further sensations of trembling, twitching and hammering as any disruption in the flow of the Qi is cleared. This is not a physical feeling, or movement, but it is just as tangible.
This is standing meditation. The body and the mind (Yi, the cognitive brain) need to attain a level of tranquility and equilibrium so that the Shen (consciousness) can listen to the effect of the guidance and pass that information back to the Yi.
These classes contain a mixture of Passive (Zhan Zhuang) and Active Qigong so that: –
- Initially, You can give your legs a rest.
- You can compare both methods.
- You can compare the depth at which you are experiencing the Qi.
Zhan Zhuang is Passive Qigong
There is a misconception of Zhan Zhuang that you are standing still and doing nothing. Try that and your head will rapidly fill with random thoughts. Then, as you try to ignore these thoughts are you still doing nothing? No, you are doing something……… but it is the wrong something. You are not here and now, your focus and attention is split and you are fighting a losing battle with those random thoughts.
Irritability, tension and frustration will settle in. That will lead to tension in the muscles and stagnation in the Qi. Your stance will suffer and you will not progress.
To the external observer you are standing still. Internally, however, there is movement and you need to have awareness of it.
I expect that anyone booking onto these lessons has experience of Active Qigong (sets like the Shibashi, the Ba Duan Jin, etc) and already has a grasp of Wuiji stance. However, for the Zhan Zhuang we are starting at the beginning, creating the foundation that, in turn, builds the structure that allows you to work Internally having achieved a quiet body and mind.
- Wuji connects us to the here and now. Using it, you can quieten the Yi (the cognitive brain), let go of thought and gain access to the Qi.
- Wuji should be structured, following guidelines, but it cannot be found through dogmatic, rigid, rules. We are all different sizes and shapes. We all have different ranges of mobility. Both of these can and do change in throughout our lives. In this course Des will, where possible, help you adapt your stance if needed.
- Zhan Zhuang is not only stillness of body. The stillness of the body leads to the more important state of stillness of mind (by that I mean the cognitive brain, the Yi). This stillness is not restricted to the able bodied. Passive Qigong is accessible to all.
Zhan Zuang tuition
The lessons will be a mixture of Zhan Zhuang (the Passive) and Active Qigong. There are reasons for this.
- You need to build up your ability to remain in that stillness of stance. In a one-hour lesson there will be at least 40 minutes of practice. I do not expect any of you to stand still for 40 minutes at the outset.
- The use of Active Qigong will help to clear any of the lactic acid that can, initially, build up in the muscles.
- We will also use Active Qigong that is working with the same Elements, or Meridians, that the Zhan Zhuang is accessing. That way you can compare what is being experienced passively and actively.
The Zhan Zhuang archives
Zhan Zhuang Qigong
Lesson 1
2024.11.21
- Introduction to Zhan Zhuang.
- Wuji Stance.
- Movement: The up and down of rooting.
- Movement: The up and down of raising the Shen and sinking the Qi.
- Awareness of that movement.
- Zhan Zhuang Posture 1.
Zhan Zhuang Qigong
Lesson 2
2024.11.28
- Q & A: Tongue position.
- Daoyin preparation.
- Wuji and the Kua.
- Setting a base line for the Qi.
- The up and down of Rooting and sinking.
- Listening to the connection between the heavens, us, and earth.
- Posture 1: Arm Yang.
- Arm / shoulder relaxation.
- Posture 2: Arm Yin.
Zhan Zhuang Qigong
Lesson 3
2024.12.05
- Daoyin preparation.
- Wuji: Raising and sinking.
- Posture 1: Expansion and contraction.
- Posture 2: Arm Yin, awareness.
- Posture 3: Dantien and Mingmen.
- Broaden the Chest, from the Shibashi.
Zhan Zhuang Qigong
Lesson 4
2024.12.12
- Qs & As
- Wuji Stance.
- Abdominal respiration.
- Movement: The Internal up and down, raising the Shen and sinking the Qi.
- Zhan Zhuang Posture 1: Expansion. Building awareness of the Energy Gates.
- Qigong used for opening the Upper Back Kua.
- Zhan Zhuang Posture 2: Attaining the correct posture. Listening to the Arm Yin.
- Zhan Zhuang Posture 3: Listening to the Qi of the Dantien.
Zhan Zhuang Qigong
Lesson 5
2025.01.09
- Qs & As.
- Using the Fire Path position.
- Natural, abdominal breathing.
- Wuji: The Internal movement when connected to the heavens and the earth.
- Zhan Zhuang Posture 1: Upper Back Kua.
- Zhan Zhuang Posture 1: Arm Yang.
- Zhan Zhuang Posture 2: Upper Back Kua.
- Zhan Zhuang Posture 2: Arm Yin.
- Zhan Zhuang Posture 3: Upper Back Kua.
- Zhan Zhuang Posture 3: Listening to the Dantien.
Zhan Zhuang Qigong
Lesson 6
2025.01.16
- Qs & As.
- Zhan Zhuang Posture 2: Arm Yin, awareness.
- Zhan Zhuang Posture 1: Arm Yang, awareness.
- Arm Yin and Arm Yang: switching between them.
- Arm / shoulder relaxation.
- Zhan Zhuang Posture 4: Hands floating on the current.
- Zhan Zhuang Posture 3: Spinal Kua.
Zhan Zhuang Qigong
Lesson 7
2025.01.23
- Qs & As
- Daoyin preparation.
- Zhan Zhuang Posture 3: “Big Belly”. Awareness of the Qi on, in and around the hands.
- Releasing tension.
- Zhan Zhuang Posture 4: “Standing in a Stream”. Working with Heart Governor 8.
- Awareness of flaws in the posture.
- Zhan Zhuang Posture 1: “Wuji”. Arm Yang, awareness in the head.
- Zhan Zhuang Posture 2: “Holding a Cloud”. Arm Yin, circulating the Qi.
- Circulating the Qi in the arms: Switching between the Yin and the Yang.
Zhan Zhuang Qigong
Lesson 8
2025.01.30
- Daoyin preparation.
- Zhan Zhuang Posture 1: “Wuji”. Connecting heaven, man and earth.
- Zhan Zhuang Posture 2: “Holding a Cloud”. Awareness of the Qi flow.
- Zhan Zhuang Posture 3: “Big Belly”. Upper Back Kua.
- Zhan Zhuang Posture 4: “Standing in a Stream”. Arms floating.
- Post Qigong: Listening.
Zhan Zhuang Qigong
Lesson 9
2025.02.06
Working with the Upper Back Kua and the Shoulder Nest Kua
- Daoyin preparation.
- Zhan Zhuang Posture 1: “Wuji”. Arm Yang, then the Kua.
- Zhan Zhuang Posture 2: “Holding a Cloud”. Arm Yin, then the Kua.
- Zhan Zhuang Posture 3: “Big Belly”. Dantien,then the Kua.
- Zhan Zhuang Posture 4: “Standing in a Stream”. Creating buoyancy for the arms. The Kua.
- Zhan Zhuang Posture 5: “Holding a Ball”. Arm posture. Awareness of the effect on the Kua.
Zhan Zhuang Qigong
Lesson 10
2025.02.13
- Qs & As
- Daoyin preparation.
- Zhan Zhuang Posture 3: “Big Belly”. Awareness of the Dantien and Mingmen.
- Zhan Zhuang Posture 4: “Standing in a Stream”. Working with the Shoulder Nest Kua.
- Zhan Zhuang Posture 5: “Holding a Ball”. Getting rid of physical tension.
- Zhan Zhuang Posture 1: “Wuji”. Arm Yang, awareness in the head.
- Switching between the Yin and the Yang of the arms.
- Zhan Zhuang Posture 2: “Holding a Cloud”. Arm Yin, awareness in the chest.
Zhan Zhuang Qigong
Lesson 11
2025.02.20
- Qs & As about aches,pains and trembling sensations.
- Posture 1: Focus on the Arm Yin and then the Upper Back Kua.
- Proper use of the Hip Kua.
- Posture 2: Focus on the Arm Yin and then the Shoulder Nest Kua.
- Shoulder and arm loosening.
- Posture 4: Focus on the Bubbling Spring and on Heart Governor 8.
- Posture 3: Focus on the Dantien, the Hip Kua and the Sacral Kua.
Zhan Zhuang Qigong
Lesson 12
2025.02.27
- Qs &As Upper back and Cervical pain.
- Daoyin preparation.
- Posture 5 – “Holding a Ball”. Upper Back Kua.
- Posture 1: “Wuji”. Upper Back Kua. Arm Yang, awareness in the head.
- Posture 4: “Standing in a Stream”. Upper Back Kua. “Floating” hands.
- Posture 3: “Big Belly”. Awareness of the Dantien and Mingmen.
- Posture 2: “Holding a Cloud”. Arm Yin, circulating the Qi.
Zhan Zhuang Qigong
Lesson 13
2025.03.06
- Qs & As: Alignment, correct use of the Hip Kua. Using abdominal breathing.
- Daoyin preparation.
- Zhan Zhuang Posture 1: “Wuji”. Arm Yang, maintaining awareness.
- Zhan Zhuang
- Zhan Zhuang Posture 1: “Wuji”. Arm Yang, awareness of the Internal change.
- Zhan Zhuang Posture 2: “Holding a Cloud”. Arm Yin, alignment and posture. Internal awareness of shape.
- Zhan Zhuang Posture 3: “Big Belly”. Physical awareness of the lumbar area. Internal awareness of Mingmen.
- Qs & As.
Zhan Zhuang Qigong
Lesson 14
2025.03.13
- Qs & As: Bones aching.
- Qs & As: Seeing colours and patterns.
- Daoyin preparation.
- Posture 3: “Big Belly”. Physical awareness of the lumbar area. The beginnings of awareness of Dai Mai.
- Posture 5 – “Holding a Ball”. Awareness of colour.
- Posture 3: “Big Belly”. Awareness of colour.
- Posture 1: “Wuji”. Arm Yang, extending the Qi.
- Posture 2: In a Back stance, “Holding a Cloud”. Arm Yin.
Zhan Zhuang Qigong
Lesson 15
2025.03.20
Using the Back stance
- Daoyin preparation.
- Arm loosening: Shoulder Nest and Upper Back Kua.
- Posture 4: “Standing in a Stream”. Creating buoyancy. Maintaining awareness.
- Posture 1: “Wuji”. Arm Yang, awareness of flow.
- The Billowing Sail: Back stance. Posture, sinking and rooting.
- Posture 2: “Holding a Cloud”. Arm Yin. Choice of stance, alignment and posture.
- Posture 3: “Big Belly”. Awareness of Du Mai.
Zhan Zhuang Qigong
Lesson 16
2025.03.27
- Daoyin preparation.
- Zhan Zhuang Posture 2: “Holding a Cloud”. Arm Yin, alignment and posture. Awareness of Qi flow in these meridians.
- The Billowing Sail: Back stance. Posture, sinking and rooting.
- Zhan Zhuang Posture 1: Arm Yang, using the Back stance and/or Wuji. Maintaining awareness.
- Zhan Zhuang Posture 3: “Big Belly”. Physical awareness of the lower back and the lower legs.
- Qs & As: Oscillation in the Qi.
- Zhan Zhuang Posture 4: “Standing in a Stream”. Creating buoyancy. Maintaining awareness.
Zhan Zhuang Qigong
Lesson 17
2025.04.03
Tension hot spots
- Daoyin preparation.
- Windmilling and arm swinging.
- Zhan Zhuang Posture 1: Alignment. Attention on Lumbar and Upper Back Kua. Working with the Arm Yang.
- Zhan Zhuang Posture 3: Alignment. Attention on Lumbar and Upper Back Kua. Working with the Dantien.
- Arm relaxing:
- Zhan Zhuang Posture 4: Arm position. Extending.
- Posture 5 – Heavy elbows. Upper Back Kua. Soft gaze. Alpha wave.
- Zhan Zhuang Posture 2: Arm position and alignment. Working with the Arm Yin.
Zhan Zhuang Qigong
Lesson 18
2025.04.10