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Zhan zhuang (standing meditation)
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A listing is not a recommendation.
Origin: China · Tradition: A foundation of qigong and internal martial arts · Movement
What it is
Still training of standing in a set posture and holding it without excess effort. It is described as building focus and lower-limb endurance.
A short introduction (not a treatment instruction)
- Start with 1 to 3 minutes, with the knees slightly soft and the shoulders relaxed.
- If there is pain, numbness, or dizziness, come out of the posture at once and walk.
- Enduring a long time is not the aim.
Symptoms or aims often mentioned with this practice
- Posture
- Focus and thinking
- Stress or unease
- Tiredness
Related symptom videos
Research notes (this is not a promise of effect)
C: Preliminary, small, or lower-quality studies, or mixed results. These notes should not be over-read
It is included in some qigong research, but high-quality systematic reviews of zhan zhuang alone are limited.
Sources
Safety notes
Light-headedness on standing, overload of the knee, and long immobility.
If you are unsure, or if you have a health condition, are pregnant, or take medicine, consult a qualified professional.
Situations in which this is better avoided
- People who faint easily
- When standing cannot be held because of severe knee osteoarthritis
- Unstable heart disease