Qi Gong - Ep. 2: Fundamentals and Zhan Zhuang

In this video we go over basic fundamentals for the practice of Qi Gong and introduce Zhan Zhuang. Literally translated as “pole standing” or standing like a pole, the practice is also known as “posting”.

This seemingly simple exercise involves cultivating a soft yet supple energy know as “song” in Chinese. Usually mistranslated as “relax”, the concept is meant to imply a springy aliveness, ready to move in any direction, like a boxer waiting to attack. After only 10 minutes of posting you will feel the effects, and some traditional martial artists will hold this posture for up to an hour.

Lastly, we discuss some key points of body alignment, posture and the “3 harms” - 3 things that are counter productive for the practice of Qi Gong:

1. Sucking in the stomach and sticking out the chest.
2. Excessive muscular tension.
3. Forced or harsh breathing.

Link to Xing Yi Nei Gong book by Dan Miller and Tim Cartmell:

All of these concepts and exercises are explained in much greater detail in the book. It is a fantastic resource and has become my go-to reference for the study of Qi Gong and martial arts.