Zhan Zhuang — “Standing like a post”

Qigong · 6 min · level: easy

A static standing meditation: the foundation of qigong. It teaches you to relax while standing and to “root” your attention.

What it gives

• Deep calming
• Stability and posture
• Training attention

Steps

1. Setting the posture1 min

   Feet parallel, shoulder-width apart, knees slightly bent, pelvis “suspended”, the crown of the head reaching upward. Arms embrace an imaginary ball at chest level.

2. Standing4 min

   Breathe with your belly. Mentally scan the body from top to bottom and release tension: face, shoulders, belly, thighs. The arms hold the “ball” without effort.

3. Coming out1 min

   Slowly lower your arms, palms on the lower belly. A few calm breaths, gently stretch.

Caution

If your legs get tired, reduce the time. The knees do not go past the toes.