Qi Gong Standing Stake | The Most Useful Tips For Beginners

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In simple terms, the text talks about the importance of exercising our organs and the potential harm of both lack of exercise and excessive tension in our organs.The author underscores the significance of “standing stake” or “zhan zhuang” in various disciplines like Tai Chi, yoga, Eight Section Brocade, and Yi Jin Jing, suggesting its indispensable role in building a strong foundation in martial arts.

The Tips of Standing Stake

Complexity of Standing Stake:

Despite its apparent simplicity, standing stake requires careful attention to detail, and following online instructions without proper guidance may lead to mistakes. The article aims to offer a beginner’s guide to standing stake, providing valuable insights and guidelines for novices.

Categories of Standing Stake:

Standing stake encompasses various techniques, broadly classified into martial arts stakes and health-preserving stakes. Each technique, such as the Three-Body Posture in Xingyi Quan or the Round Stake in Tai Chi, has its advantages and disadvantages, catering to different needs and preferences.

Common Objective in Standing Stake:

Regardless of the specific style, the ultimate goal of standing stake practice is twofold: to gather scattered energy throughout the body and sink it into the dantian (lower abdomen), and to use this energy to open the mingmen (life gate), relax the spine, and stretch the tendons and bones.

Addressing Contradictions in Standing Stake:

The essence of standing stake lies in addressing the primary contradiction of sinking energy into the dantian, which is challenging due to its tightness. Aging exacerbates this challenge, leading to imbalances in energy flow and various health issues.

Transformation through Practice:

With sufficient progress in standing stake practice, one can guide floating energy to sink into the dantian, creating a state of solidity below and emptiness above. This gradual transformation aligns with the concept of “empty the mind, fill the belly” mentioned in the Tao Te Ching, emphasizing stillness and minimal guidance.

Always Remember The xin word in Zhan Zhuang:

Xin word means heart. When practicing standing stake, choose a place sheltered from the wind, open up your heart, and forget your worries.

Entering the Heart Space:

The practice of standing stake begins with finding a sheltered spot and opening up the heart, allowing worries to dissipate. The challenge lies in calming the mind, as thoughts often buzz incessantly, making it difficult to achieve a state of calmness and focus.

Overcoming the Monkey Mind:

Lively individuals may struggle more with stillness, as the mind seeks external stimuli for comfort. Overcoming this “monkey mind” involves uniting the mind and breath, directing consciousness inward towards the dantian acupoint, and gradually achieving a state of concentration and calmness.

Postural Considerations:

Standing stakes can be practiced in high or low stances, each with its advantages and considerations for safety, particularly regarding the knees. Beginners over thirty may find a high stance more suitable initially to prevent knee injuries and gradually transition to a low stance as their joints strengthen.

Positioning of the Arms:

The position of the arms, whether crossed in front of the chest or held at shoulder level, depends on the straightness of the spine. Straightening the spine allows for relaxed shoulders and drooping elbows, reducing strain and discomfort.

Adjusting Hand Placement:

For beginners, placing the hands together on the abdomen is recommended, ensuring a focus on energy sinking and preventing energy blockages. As the practice progresses and energy descends, the hand placement can be adjusted accordingly.

Gradual Progression:

Beginners should progress gradually, maintaining interest and avoiding immediate discomfort. It may take years to meet the requirements of standing stake fully, but with patience and persistence, progress can be made step by step.

Summary of Practice:

For beginners, the practice of standing stake involves keeping the feet shoulder-width apart, placing the hands together on the abdomen, and closing the eyes. The key principle is to remain still and allow the energy and blood to naturally sink, fostering a sense of simplicity, comfort, and internal focus.

How to Control the Duration of Standing Stake:

Duration for Practice:

  • For spiritual cultivation, practicing standing stake for at least 2 hours or more is recommended.
  • For general health benefits, a minimum of 1 hour is suggested.
  • Practicing for less time may result in minimal effects, akin to heating water only to lukewarm without reaching boiling.

Managing Fatigue and Discomfort:

  • If feeling tired or experiencing discomfort, resting against a wall with hands on the abdomen is advised.
  • Beginners should not force themselves into specific postures; gradual progress is essential for long-term success.

How to Determine the Frequency of Standing Stake:

Recommended Practice Frequency:

  • It’s typically recommended to practice standing stake once in the morning and once in the evening.
  • Consistency is crucial, as training is akin to rowing against the current – without forward movement, one quickly drifts backward.

Benefits of Consistent Practice:

  • Diligent evening practice may lead to noticeable improvements by the next morning.
  • Continuing morning practice can consolidate and enhance these gains.

Avoiding Interruptions:

  • It’s advised not to interrupt the standing stake routine to maintain progress.
  • Many people stagnate in their practice due to frequent interruptions.

Progression to Bent-Knee Stance:

  • Once the energy descends into the lower body and the knees feel strong, you may naturally want to sink.
  • At this point, you can start practicing standing stake with bent knees.
  • Keep your feet parallel and avoid turning your toes inward or outward, which is typically used when widening the hips later.

How to Maintain the Correct Posture:

Hand Position and Shoulder Alignment:

  • Place your hands in a rounded position in front of your chest.
  • Ensure the weight of your hands and elbows rests on your shoulders, which, in turn, rest on your spine.
  • If soreness occurs in the shoulders due to elbow pulling, it indicates a lack of spine straightness and a tendency to lean forward.
  • Strengthen abdominal massage and, after sufficient energy accumulation, use the wall squat method to straighten the spine.

Challenges with Spine Alignment:

  • Many beginners struggle with maintaining a straight spine.
  • Adjust the angle of knee bend based on your capacity without compromising posture integrity.

Natural Lowering and Spinal Arching:

  • As energy accumulates, the waist relaxes, and the body naturally lowers.
  • Lower back filling up may create a pulling sensation on the spine.
  • Accumulating downward force allows for more utilization of upward force.
  • This creates an arch in the spine, lifting the head and relaxing the chest, achieving “chest containing, back pulling, top straight, and spirit-lifting.”
  • It’s not about consciously pulling the chest or lifting the head but allowing the spine to stretch naturally.
  • When accomplished, you’ll feel comfortable as the spine opens, the chest relaxes, and energy flows into the spine – known as “inhaling energy into the bones.”

How to Widen the Hips:

Progression to Lower Posture and Hip Widening:

  • As your standing stake posture becomes lower, your lumbar spine flattens, and gradually, your thighs align parallel to the ground.
  • This signals the initiation of widening the hips.
  • In many internal martial arts, such as the later stages of the Three-Body Posture in Xingyiquan, inward rotation of the knees emphasizes widening the hips.
  • Inward knee rotation causes the hip bones to turn outward, creating a gap between the hip bones and the pelvic bone, allowing the joints to fill with internal energy – known as widening the hips.

Importance of Avoiding Knee Bending in Initial Stages:

  • In the initial stages of standing stake, avoid bending the knees, as the energy hasn’t descended yet.
  • Once the energy descends, the natural inclination will be to widen the hips.

Significance of Hip Opening:

  • Opening the hips is a crucial milestone, marking the formal entry into the realm of internal martial arts.
  • It signifies a preliminary achievement in internal strength.
  • Without the hips opening, various forms of internal martial arts lack substance, as there is a lack of unified force connecting the upper and lower body, breaking at the hip region.

How to Conclude the Practice after Standing Stake:

Conclusion of Standing Stake Practice:

  • After completing standing stake, it’s crucial not to engage in activities like gaming or using your phone immediately.
  • At this point, when the body’s energy is abundant, it’s important to focus on the dantian and deepen the intention for at least 20 minutes, with longer durations being preferable.
  • Bring the energy back and gather as much as possible during this period.
  • If there’s saliva present, swallow it in several mouthfuls, as it’s considered a precious substance for nourishing vitality and should not be spit out.
  • Generally, it’s advisable to develop a habit of spitting less, especially avoiding doing so in toilets.

Post-Standing Stake Activities:

  • After gathering the energy, engage in activities like facial rubbing, head-combing, and massage, which can be found online, although they may not be as comprehensive as those from a martial arts lineage.
  • Following these activities, it’s recommended to move around a bit.
  • Avoid using computers or phones immediately, and refrain from sitting down right away, especially after standing stake – it’s advisable to avoid sitting in meditation immediately after.