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Standing exercises and the development of internal power

How important are static standing meditation exercises (zhan zhuang) in internal power training?
Of course, standing is important for internal training but you should know how to do it correctly. I've seen many people do standing and I've talked to them about it but it seems that many don't really know how to do it. But it is important.
Like in Taiji, you have to know the theory (ming li), you have to know how to move the energy (dong jin), you have to get used to the movement (zhao shu) and then you can approach a deep understanding (jie ji shen ming), step by step. If you practise Taiji or Xingyi, standing and movement should be the same. Both are important.
What's special about standing exercises is that you can concentrate on a single thing more easily than in movement, develop it in standing and then try to take it to the form movement. Examples of such things are developing the sitting position and gathering the qi energy to the dantian.

Compared to form practise, how much should you emphasize standing exercises in your training?
It depends on how much time you have and also on how you understand form training. In form training, can you do the same thing as in standing: meditation, internal movement, training the internal energy? If so, you can do it all the time. You can do standing meditation in the form and also without the form. It should be the same. These should not be separated: "now I do the form for physical movement, then I will do standing for internal training". That's not right, that's not Taiji and shows that one does not understand internal training yet. This is similar for all the internal martial arts: Taiji, Xingyi, Bagua and also for some other martial arts. They do standing meditation in the form, in movement.

How about sitting meditation, is it similar?
It is a bit different but perhaps we can talk about that later...

So what should you be looking for when doing standing? So that you know how to do it correctly...
Correct training is important but there's something else: many things are correct but you need to know what's for today and what's for yesterday. And what's for tomorrow. There's nothing wrong with what you did yesterday but it's for yesterday. You have to get past yesterday to today and also think about tomorrow. That's the way to practise.

So the idea and content of standing exercises depends on your level of development?
Yes. Everybody is different and everyone must find their own way. The master can give you suggestions and advice. He can show you the direction. But you have to get everything by yourself. And you should know where you are. We could write several articles or a book about the different levels of progress and what one should look for on each level. You have to proceed step by step.

How about beginners, what can they find from standing exercises?
First you need to build the structure into your body. A common problem that I see is that people want to practise something internal, develop the energy and move it but their structure is still not right. In this case, how can they do it? So the first step is to build the structure needed for internal training into the body.
 

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