Zhan zhuang 站樁
Thinking of pre-form exercises it is obvious that the zhan zhuang is just indispensable. Also known as standing like a tree, post standing, standing like a stake etc.
Performing these gongs or exercises promotes or creates the “Three Treasures” or San Bao: 三寳.
The Three Treasures are known as Jing 精, Qi 氣 and Shen 神 and can be loosely translated as Essence, Vitality and Spirit.
According to Daoist doctrine the Three Treasures can be described as three types of energy available to humans.
My favourite Dao De Jing by Lao Zi is verse 42:
Dao 道 gives birth to One,
Two: Taiji 太極 or Yin and Yang 陰 陽
Three: sometimes interpreted to mean Jing 精, Qi 氣 and Shen 神,
or Heaven: Tian 天, Earth: Di 地 and Man: Ren 人
三生萬物 |
二生三 |
一生二 |
道生一 |
Using the technique “Yin-Ru-Yang-Chu” (陰入陽出): “moving-in when breathing-in” and “moving-out when breathing-out”, Qigong practice channels Qi through the body with movements that are synchronized with breathing. Moving in or closing and moving out or opening refer to parts of the body. However, with the principle of Yin Yang, when one part of the body is closing, another is opening. As an example: You are inhaling and your arms are spreading from directly in front of you, to out to the side. This is opening of the chest; however, it is also closing of the back. Reverse the movement of your arms and exhale; you are closing the chest and opening the back.
Extreme yin generates yang, so extreme stillness as in zhan zhuang may create heat sensation, trembling and/or spontaneous conractions. At all times stay alert.