In Taoism and Taiji (T’ai Chi), the concept of “heart-mind” (xin 心) is a fundamental and multifaceted idea that integrates cognitive, emotional, and spiritual aspects of human experience. Here’s an explanation of what heart-mind means within these traditions: In conclusion, the concept of heart-mind in … read more
The Proliferation of Chinese Martial Arts Manuals in the Early 20th Century The early 20th century witnessed a surge in the publication of Chinese martial arts manuals, which played a pivotal role in preserving and disseminating these ancient fighting systems. This period marked a significant … read more
Amidst the ancient grove of towering redwoods, I stumbled upon a solitary figure standing like a sentinel, rooted firmly to the earth. Intrigued by the serene presence of the figure, I approached and discovered a Taiji master engaged in the practice of Zhan Zhuang, the art of standing meditation.
As I observed in quiet reverence, the master explained the profound significance of this seemingly simple practice. “In zhan zhuang,” he whispered, “we cultivate the art of stillness within movement, and movement within stillness. It is a practice of aligning body, mind, and spirit with the natural flow of energy, allowing us to tap into the boundless power of the universe.”
With each passing moment, I felt a deep sense of connection to the earth beneath my feet and the vast expanse of sky above. In the stillness of Zhan Zhuang, I discovered a profound peace that transcended words—a state of being in which I was both grounded and expansive, rooted in the present moment yet connected to the infinite.
Zhan Zhuang, translated as “standing like a tree,” “standing post,” or “pile standing,” is a traditional Chinese practice that combines elements of meditation, martial arts, and Traditional Chinese Medicine. It is a form of standing meditation that involves maintaining a specific posture to cultivate and circulate Qi (vital energy) throughout the body, enhancing physical, mental, and spiritual well-being[1][2][7].
The practice of Zhan Zhuang requires the practitioner to stand still with feet shoulder-width apart. The knees are slightly bent, the spine is straight, and the arms are relaxed at the sides or held in specific positions depending on the variation of the practice. Key alignments include tucking the chin slightly, extending the crown of the head upwards, relaxing the shoulders, and sinking the weight into the feet. The body should be relaxed but maintain correct posture with minimal effort. Breathing should be natural, and practitioners are encouraged to scan their body for any tension and release it. Sessions can start from as little as one to two minutes and can be extended up to 20-40 minutes as one’s ability improves[1][2][7].
Zhan Zhuang’s origins can be traced back to ancient Taoist health practices and has been a part of Traditional Chinese Medicine for centuries. The practice was adopted and adapted by various internal martial arts styles, including Yiquan, Xingyiquan (Hsing-I), Baguazhang, and Tai Chi (Taiji). Each style incorporates Zhan Zhuang to develop a martially capable body structure and to enhance the practitioner’s ability to cultivate and manipulate Qi[7].
The modern term “Zhan Zhuang” was coined by Wang Xiangzhai, who founded the martial art Yiquan, based entirely on the principles of Zhan Zhuang. Initially used for martial purposes, the practice has seen a resurgence as a health-oriented exercise, focusing on meditation and internal healing. It is now widely practiced both within and outside of martial arts communities for its health benefits, which include improved posture, increased vitality, and better mental clarity[7][8].
Zhan Zhuang stands out for its simplicity and effectiveness, making it accessible to practitioners of all ages and fitness levels. It serves as a foundational practice in many internal Chinese martial arts and is valued for its deep connection to the cultivation of internal energy and balance[1][2][7].
Citations:
[1] https://scottjeffrey.com/zhan-zhuang/
[2] https://sportandspinalphysio.com.au/standing-meditation-what-is-it-and-what-are-the-benefits/
[3] https://www.youtube.com/watch?v=6VK2uyV61HQ
[4] https://ewstudios.com/zhan-zhuang-the-only-shortcut-in-tai-chi/
[5] https://scottjeffrey.com/zhan-zhuang/
[6] https://earthbalance-taichi.com/2011/11/tai-chi-standing/
[7] https://en.wikipedia.org/wiki/Zhan_zhuang
[8] https://taiji-forum.com/tai-chi-taiji/aspects-of-tai-chi/zhan-zhuang/
[9] https://en.wikipedia.org/wiki/Zhan_zhuang
[10] https://scottjeffrey.com/zhan-zhuang/
Key Martial Artists in the Development of Taijiquan The early development of Taiji, also known as Tai Chi Chuan, is deeply rooted in the martial arts traditions of the Chen family from Chenjiagou (Chen Village) in Henan Province, China. The evolution of Taiji can be … read more
Chen Fake 陳發科 (1887–1957), courtesy name Chen Fusheng, was a renowned Chinese martial artist who played a pivotal role in the development and global spread of Chen-style Taiji. He was born and raised in Chen Family Village (Chenjiagou, 陳家溝) in Henan province, where he was … read more
On the banks of a tranquil lake, I encountered a group of Taiji practitioners engaged in the practice of Taiji Sung – the art of relaxed strength. As I observed their movements with keen interest, the master explained the profound significance of this essential principle.
“In Taiji,” he said, “we seek to cultivate a state of relaxed alertness – a harmonious balance between tension and ease, effort and surrender. Taiji Sung allows us to develop a deep sense of rootedness and stability, while remaining flexible and adaptable to change.”
With each gentle movement, I felt a profound sense of release – a letting go of tension and resistance that allowed me to sink deeper into the earth and rise higher into the sky. In the art of Taiji Sung, I discovered the power of surrender – a surrender to the natural flow of life, and a trust in the wisdom of the universe.
Sung 松 in Tai Chi is more than relaxation
The concept of “sung” (also spelled “song”) 松 in Taijiquan (Tai Chi) is often translated as “relaxation”, but it encompasses a much deeper meaning than pure physical relaxation. Sung represents a state of integrated mind-body loosening and release of tension on multiple levels – physical, mental, and emotional.
On a physical level, Sung involves allowing the joints to open freely and move without stiffness or resistance, while still maintaining an upright posture and structural integrity. As one master describes it, the body should be like “a solid piece of rubber” – relaxed yet not completely limp.[1][4] All the major joints – shoulders, elbows, wrists, hips, knees, etc. – are gently stretched open from the inside.[1] This loosening enables the smooth flow of qi (energy) through the body, as tension and stiffness restrict this flow.[2]
However, Sung goes beyond just the physical aspect. It also requires releasing mental tensions and cultivating a state of focused presence and awareness.[1][4] Taoist philosophy views Sung as letting go of tensions “on a mental, emotional, and physical level.”[1] When the mind is free of distracting thoughts and the body is truly relaxed, one experiences a sense of being “truly right” and harmoniously aligned.[1]
Achieving this integrated mind-body state of Sung is one of the foundational skills in Taijiquan practice.[1][4] It allows the body to move in an effortless, coordinated way according to Taiji principles. As one master states, “Unless a joint can rotate freely, skill in taijiquan will suffer.”[1] Simply being physically relaxed is not enough – there must be a conscious cultivation of the Sung state through proper training and mindfulness.[1][2]
In essence, Sung represents a profound level of relaxation that permeates the entire being – physical, mental, and emotional. It is this harmonious integration of a relaxed body and calm mind that enables the smooth flow of qi and the effortless, natural movements characteristic of true Taijiquan mastery.[2][4]
Bruce Frantzis
Energy Arts
Classically, learning what is called Sung in Tai Chi is learned through a basic 4 part process, each one of which builds upon and is dependent upon the previous stages being stable. In all 4 stages, you must consciously put your mind inside your body until you can recognize what your mind is contacting, and by mental command alone, you can cause your body to obey.”
– Master Bruce Frantzis
Citations:
[1] https://balancedlifetaichi.com/blog/what-does-song-mean-in-tai-chi
[2] https://newlifekungfu.com/what-is-song-or-sung-in-tai-chi/
[3] http://discuss.yangfamilytaichi.com/viewtopic.php?start=75&t=394
[4] https://balancedlifetaichi.com/blog/what-does-song-mean-in-tai-chi
[5] http://discuss.yangfamilytaichi.com/viewtopic.php?start=75&t=394
[6] https://revealedpresence.com/blog/speaking/tai-chi-sung/
[7] http://www.newcastletaichi.co.uk/sung.htm
[8] https://www.energyarts.com/event/sung-in-tai-chi/
A Multifaceted Master of Taijiquan and Traditional Chinese Culture Cheng Man Ching, also known as Zheng Manqing, was a renowned figure in the realm of martial arts, particularly in Tai Chi Chuan, as well as a skilled calligrapher, painter, and doctor of traditional Chinese medicine. … read more
This series is looking at various epochs of Martial Arts development in China leading to the development of Taijiquan in particular. This first part is highlighting historical Martial Artists from before Chen Wangting (1600 – 1680) who is the founder of what we know as … read more
As I strolled through the park, I overheard a passionate discussion between two Taiji enthusiasts, their voices animated as they delved into the life and legacy of Yang Luchan.
“It’s truly remarkable how Yang Luchan revolutionized the practice of Taiji,” remarked one of the enthusiasts, a middle-aged man with a twinkle in his eye.
His companion, a woman with a deep appreciation for history, nodded in agreement. “Absolutely. Yang Luchan’s contributions laid the foundation for what we now know as Yang-style Taiji—the most widely practiced form of Taiji in the world.”
Intrigued by their conversation, I approached, eager to learn more about this legendary figure and his impact on the world of martial arts.
“Yang Luchan’s journey began in the early 19th century, during a time of great upheaval and political turmoil in China,” the man explained, his voice filled with reverence. “Born into a humble family in the village of Yongnian, Yang Luchan began his training in the martial arts at a young age, studying under the guidance of the renowned Chen family.”
His companion chimed in, her eyes alight with enthusiasm. “Yes, Yang Luchan’s skill and dedication to his craft soon caught the attention of the Chen family, who invited him to study their family’s closely guarded martial arts techniques—the precursor to what would later become known as Chen-style Taiji.”
“As Yang Luchan honed his skills under the tutelage of the Chen family, he developed his own unique approach to the practice of Taiji—a synthesis of the fluid, circular movements of Taiji with the practical self-defense techniques of traditional martial arts,” the man continued, his admiration for Yang Luchan evident in his words.
“And thus, Yang-style Taiji was born,” his companion added, a note of reverence in her voice. “Yang Luchan’s teachings emphasized the principles of relaxation, balance, and internal energy cultivation, laying the groundwork for a martial art that would not only become renowned for its health benefits but also its effectiveness as a form of self-defense.”
As I listened to their conversation, I couldn’t help but feel a sense of awe at the profound impact that Yang Luchan had made on the world of Taiji. And as I bid farewell to my newfound companions, I carried with me a newfound appreciation for the rich history and tradition of this ancient art form, inspired by the legacy of one man whose teachings continue to shape the practice of Taiji to this day.
Yang Luchan
The Founding Father of Yang-style Taiji, whose legacy continues to inspire practitioners worldwide.
Click here to read more about Yang Luchan.
Yang LuchanThe Founding Father of Yang-style Taiji, whose legacy continues to inspire practitioners worldwide. Yang Luchan: Master of Taiji Born in the village of Yongnian in Hebei Province, China, in 1799, Yang Luchan’s journey into the world of martial arts began at a young age. … read more
As I wandered through the park, the rhythmic movements of Taiji practitioners caught my eye. Intrigued, I approached two individuals engaged in a lively discussion about different Taiji styles. “It’s fascinating to see how each Taiji style has its own unique flavor,” remarked one of … read more
Amidst the tranquil setting of a Taiji garden, two students found themselves drawn together by the shared pursuit of harmony and self-discovery. As they exchanged greetings, a sense of camaraderie blossomed between them, born of their mutual dedication to the ancient art.
“So, what has your journey with Taiji been like?” one of the students inquired, curiosity gleaming in their eyes.
The other student paused for a moment, reflecting on the winding path that had led them to this moment. “It has been a journey of transformation,” they replied, their voice soft but resolute. “When I first began practicing Taiji, I was searching for something—a sense of purpose, a connection to the world around me. And through the practice of Taiji, I have found that and so much more.”
They spoke of the challenges they had faced along the way—the physical exertion, the mental discipline, the moments of doubt and frustration. But they also spoke of the moments of profound insight—the feeling of unity with the universe, the sense of inner peace, the realization that they were part of something much greater than themselves.
As they shared their experiences, the other student listened intently, nodding in understanding. “I can relate,” they said, their voice filled with empathy. “For me, Taiji has been a journey of self-discovery—a journey inward, to the depths of my own being. Through the practice of Taiji, I have learned to listen to my body, to quiet the chatter of the mind, and to connect with the wisdom of my own heart.”
Together, they walked through the garden, exchanging stories and insights, their shared passion for Taiji forging a bond that transcended words. And as they parted ways, each carrying with them the lessons of their shared journey, they knew that their paths would cross again—united by the timeless pursuit of harmony and enlightenment.