Doing A Lot By Doing Nothing

One of the most powerful exercises in Tai Chi and other martial arts for cultivating internal power looks to the untrained eye like no exercise at all.

Its name is zhan zhuang, or “standing post.” As the name implies, you simply stand still, like a post.

But zhan zhuang is in fact a profoundly dynamic exercise; it’s just that most of the action’ takes place inside the body. There may be detectable movement of the body as well, though that movement is often so subtle as to not be noticed by a casual observer.

How can an exercise with virtually no movement contribute to martial skill or power?

Let’s start with the mind. One of the greatest challenges a Tai Chi student faces is to quiet his or her mind – a prerequisite for progress because the mind is in control. The yi (mind-intent) moves the qi (energy), the qi moves the body, the body performs the technique. If the mind is confused or distracted, one’s potential is greatly diminished. The normal state of mind for most folks is sometimes described as the monkey mind, a noisy muddle of memories, hopes, dreams, desires and stray thoughts. In martial arts, we seek a quiet and clear mind unroiled by internal chatter or external distraction. Only then can we bring our full awareness to the present moment, which allows us to respond to a threat with efficiency and power.

While practicing zhan zhuang, the mind’s eye is focused on the middle dantien, the area near the navel where energy is gathered and stored. Over time, as the energy grows more abundant, it begins to stir and circulate throughout the body, improving health and vitality as well as martial power.

When distracting thoughts arise, they should neither be engaged nor forcefully suppressed. Let them pass like clouds scudding across a blue sky. With practice, the mind gradually grows more calm, clear and concentrated. Awareness displaces thought.

Along with quieting the mind, zhan zhuang deepens the capacity of the body to relax. The name may translate as “standing post,” but you should not stand stiffly. You want to be erect but relaxed, using minimal muscular exertion to maintain your posture.

The more erect and aligned your skeletal structure is, the more you can relax because your bones will ease the burden on your muscles. Your center of gravity will lower and your “root,” or connection to the ground, will deepen, a prerequisite for moving with speed and power.

So by practicing zhan zhuang, you can achieve a lot by doing nothing.