Zhan Zhuang Healing Course Module 1

Zhan Zhuang

The first and best place to start a qigong program to rejuvenate you and reverse chronic ​ illness, strengthen the body and give you back abundant health. - If you do it... ​ ​

Other names:Standing pole, standing like a stake.. ​

I wrote this pdf specifically for the healing qigong course, and since i didn’t yet have a page on the website teaching it, I also adapted this booklet to be on the site too..(so dont be confused, I didnt just copy content off my website, I researched it, wrote this - then copied it onto my website, then sent the PDF version specifically to you!

I must apologise for taking so long to get you the main module of the healing qigong course, but I got so engrossed in the research (im a bit of a nutty professor type) I nearly considered writing an entire book and doing an entire course JUST ON THIS ALONE!!

Its that freaking good… I had no idea just how good… even though I have practiced it ​ ​ before and for a long time…(I became supremely healthy when I did) I just had no idea it was THIS that was providing the abundant vitality, I thought it was the chen style taijiquan that provided the health benefits…. Now, having researched it this thoroughly, im convinced 80% of that was Zhan Zhuang

Suffice it to say...It is again a part of my daily health routine...

Forgive me, I’m about to get all passionate and emotional about this amazing practice, I’m going to gush like a teenage girl at a rock concert… when her favorite band member winks at her… I can't help it, you see I have practiced Zhan Zhuang, since I did chen style taijiquan so many years ago…

I thought all my health benefits I experienced were as a result of taijiquan and qigong alone…

My story: back in about 2004 I was introduced to a Sifu from beijing who was a chen style taijiquan master, master Steven Young/ Jun Ping Liang and before every class he would make us stand in Zhan Zhuang, for about 10 to 15 minutes..

Now having read about this, I realise it was this simple yet profound practice that created all the benefits!...

I felt like a million bucks, I had incredible endurance, I was slim and healthy, abundant vitality, I never got sick and well, life was just swell!

Then came life and I went overseas, stopped practicing taichi and Zhan Zhuang, and slowly my health began to decline, I got fat and unwell - fortunately I have taken steps and lifestyle choices that nourish life! And this practice is the backbone of all of them….

Zhan Zhuang is a form of qigong , but it’s also a form of very demanding exercise! because I decided to do SERIOUS ass research into Zhan Zhang, for the qigong course..

I had my mind completely blown… I now know MOST of the benefits I experienced were ​ ​ ​ about 80% from this amazing practice... ​

This is so much more than I realised… ● It’s a complete exercise regimen on its own.. That is Dramatically Superior to traditional western style exercise programs (see the benefits and why below) ● Its even is developed into its own martial art called /Da Cheng Chuan (Ill have to do more on this later) ● Its already the basis for most martial arts, as in tai chi, all other internal arts and shaolin and derivative styles… originally if you did any of these MA styles you would be put on a 3 year course of Zhan Zhuang (this was how it was done when martial ​ arts mattered and were a matter of life or death ie if your kungfu was no good you ​ died… and your family died…(I know I know, it still matters, and good self defence is critically important in todays world, thats why Im telliing you to DO THIS PRACTICE - It could save your life in more ways than one...) ○ Because you can hit SO much harder and Kick SO much harder and faster you become a serious badass… ● It reverses most chronic diseases, see below ● Makes your body strong and supple, your mind powerful and calm your breathing balanced

Having researched this marvellous and difficult art I am now convinced that it should be called:

The Complete Course in Serious BAD ASSNESS….

Oh yeah… it will also reverse all chronic illnesses and evaporate weakness and the effects of old age out of your body

Thats the good news.. Heres the bad news... BUT: it will be EXCEEDINGLY difficult to DO IT

Why? We are used to living in a state of constant stimulation with tablets, touch screen phones , laptops, tv, youtube and are bombarded almost 24/7 with stimulation…

Zhan Zhuang will force you to get rid of the addiction (this is a good thing) But what happens when you quit an addiction? Oh my gosh you will fight it… Your mind will make all sorts of excuses up to fight it and you will be bored…

Zhan Zhuang will only truly give up its gifts at about the 6 week mark… and most losers ​ people quit before then…

There is a lot of suffering you go through and its all a good sign that weakness is leaving your body… your muscles will shake and burn, you will feel pain… you will feel itching and tingling all over your body (this is new capilliaries opening up and forming and you becoming fitter - even though you arent moving)

Who Is Zhan Zhuang For:

● If you are getting older and need to rejuvenate your health, feel vital and strong again then this is perfect for you. ● If you’ve had cardiac problems or suffer from CPD this is perfect for you (of course consult and do it under supervision of your doctor) as it does not ● If you want a strong healthy body that can execute explosive powerful movements in a fraction of the time it takes you now (it makes you STRONGER and FASTER) ● If you are a martial artist this is perfect for you, you should have had some grounding in it… but take it another level… you will be so blown away by the health benefits. ● If you are suffering from any of the following chronic illnesses ZZ can really benefit you. ○ Arthritis ○ High blood pressure ○ Obesity ○ Insulin resistance ○ Type 2 diabetes ○ Fatty liver disease ○ Heart problems especially cardiac issues such as CPD ○ Circulation problems ○ Neurasthenia ○ Metabolic disorders ○ Endocrine disorders

*This baby is possibly one of the most unappreciated, misunderstood hidden gems... ​ ​ ​ ​ to profound vibrant health there is.. ​ ​

This could almost be called a secret - except its not secret its just so misunderstood because of its very nature..

In the far east, the culture used to be one of unquestioning obedience and loyalty to your teacher or master, and I have a story of just how this affects the level of students of the martial arts in china even today…

A master will not waste his precious time and dedication with lazy students who cant be dedicated or put in the necessary effort and time to master martial arts, and indeed their own health and body… this qigong form (if you can call it that) is one of the most used methods to weed out the lazy bastards who dont have what it takes…

This should be a hint that its not an easy thing to do...simple yes… deceptively simple when I describe what you have to do…

My master Steven Liang told me what he had to endure in order to become his masters student or disciple… Steven was trying to learn chen style taijiquan and it was at age 14 (if my memory serves) that he started trying to learn this internal martial art.

He was asking to be accepted by his sifu(master) as a student because - primarily- he was weak and sickly and the rest of his siblings were stronger and healthier, and his family traditionally used to do shaolin hard style kung fu, this was too difficult for Steven because of his ill health… so someone suggested he learn internal arts…

This turned out to be one of the best choices he ever made, BUT it was only after some hectic testing that his master even allowed him to learn martial arts…

His master told him to meet him at 4am in the hall tomorrow, and gave him the keys to open up… this was in the middle of winter in snowy icy cold dark… a 14 year old teenage boy…

He dutifully went to the hall and opened up and waited.. For an hour, two hours three - finally his master appeared and looked at Steven.. And without apology or explanation.. Said… You need to learn to sit and stand…

Steven “?” Shows him to go into a horse riding like stance… Steven does it… and then the master says good now stay like that… do this every morning...until I get here… Poor Steven gets taught nothing else for a year… he has to come to the hall hours early and just keep practicing “ma pu” and other Zhan Zhuang stances…

Was it a waste of Stevens time? Absolutely NOT…

This exercise has so many health benefits as well as martial benefits! Its absolutely incredible…`

Benefits of Zhan Zhuang (standing like a pole)

(Some of these are taken directly from Dr Yu Yong Nians book Searching For Wu, a brilliant book - get it if you can…)

● The muscles develop fast twitch response due to the isometric / static hold This means that the nerves and muscles develop the memory to INSTANTLY accelerate to the contraction point. And the fast twitch muscle fibres are condition to MAXIMISE speed in the muscle contraction= ● As an example: when this is applied to your thigh flexor and extensor muscles, the result is an EXPLOSIVE increase in your RUNNING, KICKING speed and power... ● Increases leg and arm strength and power by stimulating fast twitch muscle fibres, generates explosive power… ● Increases nerve power in the muscle contraction, greatly increasing strength ● Just like you build a house from a strong foundation, this practice builds a strong base, making all the other movements of moving martial arts fluid strong and powerful. ● Lowers blood pressure if you have hypertension ● Stabilises blood pressure if you have low blood pressure. ● Increases speed in strikes (martial art benefit) ● Excellent for arthritis and helps prevent further degeneration ● According to clinical experimentation and tests, it benefits many kinds of chronic diseases such as ○ chronic tracheitis, ○ chronic gastroenteritis, ○ chronic hepatitis, ○ cardiopathy, ○ high blood pressure, ○ neurasthenia, ○ chronic rheumatoid arthritis ○ rheumatoid arthritis, ○ adipoma, ○ goiter, ○ parkinsons, ○ All of these diseases may experience unbelievable beneficial effects after Zhang zhuang practice. ● The most important characteristic of Zhan zhuang as healing method is that there is no side-effect ● Zhan Zhuang improves all the physiological functions of the body primarily through improving your circulation, and nourishment of the cells, it causes the capillairies to dialate and carry more oxygen to your cells and remove more toxic buildup from the cells, keeping them in optimum health ● It improves the CNS and PNS - basically your nerves get a tonic and a boost both in terms of relaxation and calming activities and the ability to focus with great concentration even to the physical level.. Like contracting muscles.. And coordination... ● Zhan zhuang, your four limbs are maintaining a single posture i.e. angles between them are unchanging, but this requires a constant contracting/relaxing process between muscles and bones, accordingly this will mobilize larger and smaller blood vessels, promoting a better blood circulation in the whole body. ● 3650 more white blood cells per cubic centimetre of blood..(above a normal person not practicing zhan zhuang - this means you will have a much stronger immune system. ● Up to 3.2 grams additional haemoglobin per cubic centimetre of blood.. This means you will be much fitter and have greater endurance than a person not practicing zhan zhuang. ● A little secret here…. Nose breathing(part of Zhan Zhuang) allows for an additional 10/20% more oxygen absorbtion… over mouth breathing… ● All this additional oxygen, will allow you to have a much deeper state of relaxation over a person who doesnt practice this awesome jewel.. So this means your stress will be much lower, and the degeneration of yoru chromosomes due to stress will also be lower.. ● Zhan Zhuang promotes a much better quality cerebral cortex connection and communication, promoting better levels of thought and cognition…(makes you a smart bunny!) ● The tonic effect on the cerebral cortex and the nervous system make it so good for treating neurasthenia, arthritis, angina, cirrosis, cardiovascular diseases..and mental fatigue..and even diseases not curable by conventional medicine. ● When you build up to 40 minute sessions you will enjoy a profound state of health, dont rush, build up slowly as it will take the muscles etc time to adjust. ● Nervous system benefits:better signal excitation: signal transmitted with faster switching, larger amplitudes and lower level of noise. ● Great for cardiovascular patients.. ● Strengthens the digestive system, cures constipation, leads to rapidly gaining a strong rejuvenated body, while adjusting overweight or anemia to a more beneficial state.. ● If you persist in Zhan Zhang, it will result in a slowing down of the aging process and you will get comments about looking younger than people of the same age.. ● Much better breathing and oxygen absorbtion… ● Body will be able to protect joints from injuries and ● Avoid cirrosis ● The body will be able to fix more calcium and reduce bone loss..

How it works to make you powerful and strong Zhan Zhuangs advantage over normal exercise is that it doesn't create an oxygen deficit, and so cannot lead to suffocation from oxygen deprivation (which can lead to cardiac arrest in unfit individuals practicing extreme exercises.

It tonifies and stimulates the following systems ● The circulatory system which means all the organs get more oxygen and nourishment , as well as detoxification… you can see this will lead to profound advantages when you practice consistently. ● Respiratory system, which leads to better oxygen utilisation, greater endurance and fitness. ● Endocrine system, which leads to overall better functioning hormones, more youthful disposition and appearance. ● Perspiration system, allows the kidneys to have some relief because perspiration will detox excess waste from the blood… this is why it's great to sweat, it it lowers the strain on the kidneys… ● Excretory system, works more effectively efficiently eliminating digestive waste and detoxification. ● Improves the digestive system.

WHAT is Zhan Zhuang?

It is a simple (on the surface) exercise of 1. standing with the knees slightly bent, 2. you’re spine erect (As if the top of your head is connected to a string pulling you upright) 3. legs shoulder width apart… 4. and arms at chest height. It is called standing like a post/ or stake… with no movement, yet relaxed...

What will happen to you:

Tingling, swelling and aching

You may feel tingling, burning in the muscles, shaking and pain.. Perspiration etc.. heart rate will increase, and then go down as you persist with this practice a few weeks,

* When it gets too intense Eg in the arms, just lower your chest position to have your arms in line with your belly button… decrese the angle of your sitting… ie go up a bit, then when youre comfortable again, go down… and try stay in the more difficult position. How Long To Practice:

Healthy Individuals: Now you just stay in that position for 15 minutes (if you can) 3 x a day… (if you cant do 3 do 2 at least…) Ill Old or Weak if you are ill and very weak, you can start with 3-5 minutes 3 times a day(that’s already 15 minutes) and within a few weeks you’ll be up at 15 minutes per session.. When You Get Fitter and Stronger from the Practice When you find you no longer are shaking or feeling pain you should do all of the following 1. Go down a bit further in your stance (ie lower yourself like 3cm) this will increase the strain on your thigh muscles considerably 2. Increase the time spent in doing the exercise,,,, say youre at 15 minutes… increase it to 30 and eventually 40 minutes 3 x a day… you will be supremely fit and strong..

WARNING:

This is not going to be fun, its going to HURT like hell, at least in the beginning, it will take 6 weeks for you to feel a sensation of pleasure and wellness from this practice…

Please you will want to give up long before the 6 weeks is up, Stick to it, you will love yourself for it...reverse most chronic illnesses and feel healthy…

Also dont feel bad if you quit, even the master of this discipline (who passed on recently, at 93 he quit a few times out of boredom but kept coming back to it until he had mastered it..(theres a lesson right there) ​

Dr Yong Nian Searching For Wu: ​

“In 1944 I started to learn zhan zhuang with Mr. Wang Xiang Zhai, studying the various posts standing of Yiquan, but especially those which can be used specifically for ​ medical treatment of patients suffering from chronic diseases: these ones are called “Healing posts” (Yangsheng zhuang).

In my case I learned only one posture during the first month, Honestly speaking, after this first month, I felt bored and I stopped the training. Then after some time, I started training again, hoping to learn a new posture…

But unfortunately, I had to hold the same previous posture… I quit again and came back again, this happened several times.. Months and years even passed, But progressively I realised the HUGE and almost unlimited potential of Zhan Zhuang.”

Please note the below table was reproduced from the book Zhan Zhuang and The Search of Wu by Dr Yu Yong Nian - do yourself a favor and get this brilliant book! No copyright infringement intended.

Take note of all the stuff you go through until you get to the feeling of well-being!!!

How to do The Zhan Zhuang Practice (Properly!)

Step 1

Assume the position above and take note, (you may need someone to help you with this) often when you put your arms up, the tendancy is to lean back like this :

When your arms are unbearably tired, you can Dont Do It, no leaning assume the lowered arm back… use your stabilising position as above… just until muscles to keep yourself you are able to put them up with a straight spine again..

● Calm the mind down by breathing deeply for a few minutes. ● Fix your eyes on one spot ahead or hang a beautiful landscape picture up… ● Play some relaxing music ● Shut down sensorial experience by focusing on one thing ● Maintain the stance with your arms at chest height in line with the height of your heart ● Bend the knees slightly ● Relax the shoulders , back, and chest ● Soon you will feel the burn in your thighs, this is necessary because the heart needs to be stimulated in order for all the physiological adaptations to occur. ● Breathe through the nose ● Hold it as long as you can...As I said above start with 3 - 5 minutes if you are unfit or suffer chronic illnesses. ● Do up to 3 sessions a day. ● Work up to 40 minutes for maximum healing benefit. ● Bare with the discomfort and boredom but if you suffer too much pain You Can always ease off by making your stance easier and lowering your arms.

The Programme: How Long Should You Practice

To see the benefits you need to bare with training for at least six weeks. Then you will be healthy and feeling true well-being… Once you get to this phase you will need no convincing to carry on the practice indefinitely. In terms of the qigong course I would consider this an entire and complete system, unto itself and from the research it could be the best bang for your buck...And in my humble opinion the best place to start.(and keep practicing this discipline)

What to do next

Start practicing, don't overdo it and just keep doing what you can each and every day for the next six weeks…

To help you keep track and keep discipline I've created a chart for you to print out and put up on the fridge...And tick off each day as you do this practice. Please download and print it…

I hope you enjoyed all the info I put together for you. It's my earnest wish that this info, and you taking action leads to you getting rejuvenated, reversing any chronic illnesses and healing you until you are in vibrant health.

Kind regards Brian

Heres a quote from Ken Cohen’s book the way of Qigong:

Thus, Standing is "a million-dollar secret." It is a secret because it is so obvious, so ordinary that we do not give it the attention it deserves.

It is hidden as the air is hidden, or as the water is hidden to a fish.

In the everyday qigong of Standing, we discover the deepest mystery and beauty. We turn Standing into a discipline in order to go more deeply into the quality of what is happening and to bring back to wholeness the confused, scattered, and lost parts of the body, mind, and soul. www.healingqigong.org

Recommended Books:

● Zhan Zhuang Dr. Yong Nian Yu ● Zhan Zhuang and Searching for Wu Dr Yong Nian Yu ● The Way Of Energy Master Lam Kam-Chuen