8/14/2019 How to Do Basic Chen Taijiquan Zhan Zhuang
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How to do basic Chen Taijiquan Zhan Zhuang
a. Stand still with your feet together and your head upright, as
if you are listening to a
sound coming from behind you. Your Baihui point, Huiyin point
and Yongquan points
should be in line and your Qi will start to sink to your
Dantian.
b. Now slightly bend your knees until you just start to feel the
weight on your thighs.
This will help your Qi to sink more and stop your body from
moving as well as let the
structure of the body, our skeleton, take the weight. This is
how we make our bones
strong.
Make sure to keep your knees, shoulders, hips, back and ankles
in a straight line. Thshoulders and hips are connected together and
your arms and ankles are connected
together. When we sink our knees, this will help the Qi to go to
the Dantian. Your
centre of gravity also moves to your Dantian and this will make
the upper body feel
lighter and allow Qi to flow more easily in the body.
c. Now shift all your weight onto your right leg and lift up
your left foot. Try to keep you
balance and do not allow yourself to fall over.
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d. Slowly extend your left foot out to the side of your body
until your feet are
shoulder width apart and then shift your weight until your
weight is even on both
feet. You should now feel more steady. Do not forget to keep
your head up (as if
you are listening behind you) and the arms and body straight.
Your knees should
still be bent but keep the weight on your thighs. Do not let the
knees extend past
your toes. Everything should be still and relaxed, let the Qi
sink to the Dantian and
stand still like a mountain.
e. Now start to slowly raise up your arms, as if you are holding
something between
your hands. Let the arms move slowly until your arms are at a
comfortable height.
Some people like them high and some like them lower. How high or
low you go
depends on how strong you are and this is actually the same with
the stance but
in the beginning it is better to use a high stance and just have
your hands in a
comfortable position.
