What is Standing Post (Zhan Zhang)

Standing post is a traditional training method frequently used by both external and internal arts practitioners. It assist in developing the physical body but also trains the mind. For many, great patience is required to stand still for extended periods of time. The traditional standing post posture is to stand, with the feet shoulder width apart knees slightly bent, with the body straight as though it were being held up by a thread at the top of the head, like a marionette.

The body is soft with shoulders relaxed (down) and the spine upright. The arms are extended to the front as though one were hugging a tree trunk or a large beach ball. The breath is relaxed and the mind is focused on the breathing. This position is held for several minutes or several hours at a time, depending on the practtioners experience and length of practice. This posture releases tension, improves strength, especially of the legs, stretches ligaments, and develops balance. This is a core aspect of the practice.