It is indeed difficult to give a precise and unified definition of "Zhan Zhuang" as one of the methods for practicing martial arts. However, it can be understood as a training method primarily characterized by standing on both or single legs, with static postures being its main feature. All such methods can be referred to as Zhan Zhuang.
From the forms of Zhan Zhuang, there are: Upper Disk Style, which refers to high stance; Middle Disk Style, which refers to mid-sit stance; Lower Disk Style, also known as low stance. In terms of the purpose of Zhan Zhuang, there are those focusing mainly on internal power cultivation, external tendon and skin strengthening, or a combination of both. From the perspective of its function, there are those specifically for combat techniques and others purely for fitness.
An overview of various schools and martial arts styles reveals countless variations in Zhan Zhuang methods. But their functions generally fall into two categories: health preservation and combat skills. These two cannot be entirely separated in the practice of martial arts: combat stances inherently have health benefits, while health-focused stances enhance combat skills. Thus, Zhan Zhuang is a highly rich category within the foundational practices of martial arts.
In the early stages of martial arts practice, the role of Zhan Zhuang can be seen in representative texts like the "Shaolin Boxing Secrets," where it states: "To achieve the subtleties of combat, one must start with Zhan Zhuang to transform strength, turning weakness into strength and clumsiness into agility." From this, we understand that Zhan Zhuang aims at mastering combat techniques through fundamental strength transformation. It transforms the weak into the strong and the clumsy into the agile, showcasing the significance and role of Zhan Zhuang.
However, relying solely on Zhan Zhuang cannot fully meet all the requirements of combat skills. For instance, achieving boneless flexibility or joint-cracking techniques cannot be accomplished solely through Zhan Zhuang but require dynamic training. Combining individual movements into techniques, then into forms, represents the most effective way to integrate and apply martial arts principles. This method leads to comprehensive mastery of martial arts skills. While Zhan Zhuang lays a solid foundation for the "eight methods" (dodging, advancing, seizing, striking, kicking, throwing), it is not an all-encompassing solution but remains indispensable.
The essence of Zhan Zhuang lies in its ability to build foundational strength. As motion arises from stillness, stillness enhances motion. Yet, motion without stillness does not constitute true skill. Stillness and motion together define martial arts. Broadly speaking, the integration of standing, sitting, lying down, and other dynamic exercises constitutes the correct approach. This reflects a holistic understanding of martial arts practice. Achieving defensive skills through stillness and applying them dynamically leads to the ultimate goal of using stillness to control motion.
In the "Shaolin Boxing Secrets," it is said: "The entry point of application begins with Ma Bu (horse stance). Common wisdom suggests: 'Practice stances before punches,' referring to this idea. If one becomes proficient in Ma Bu, energy flows to the Dantian, making one as sturdy as an unshakable old man. Then all soft techniques, hand methods, and traditional boxing skills can progress day by day!" Here, Ma Bu serves as the foundation for body strength, flexible applications, and defensive stepping techniques, leading to a fundamental "unshakable old man" posture. Further refinement requires additional practice beyond Ma Bu.
Ma Bu establishes the foundational skills for martial arts, including horseback combat, making it essential for full-spectrum martial arts training. Modern practitioners often neglect Ma Bu due to reasons like unfamiliarity with the technique or fear of hardship. Those who dismiss Ma Bu as "double-weighted" lack understanding of martial principles. Initially, Ma Bu involves "double-sinking" strength, progressing to "double-lightness" strength. Combined with hand techniques, it cultivates upper-lower coordination.
Low Narrow Ma Bu builds foundational skills applicable to various combat scenarios. I have observed Master Cheng Dekun of the Qi family Tongbei Monkey Fist School practicing low Ma Bu regularly, achieving superior skills bordering on dematerialization. Cheng was my father's art friend, and they performed together multiple times in the 1950s upon invitations from Master Li Yaocen.
The Low Narrow Ma Bu Stance involves feet spread slightly wider than shoulder-width apart, toes slightly inward gripping the ground, relaxed body, Dan Tian energy sinking, buttocks sitting back, anus lifted, knees aligned with hips horizontally, knees forward but not past toes with slight inward pressure, groin externally stretched, hips pulled backward creating a stretching sensation between hips and knees, waist caved in, spine straightened, head lightly raised, spirit focused on Bai Hui point, chest hollowed, abdomen firm, arms crossed with elbows pointing downward vertically aligned with knees, chest widened naturally, back rounded and extended, spirit internally gathered, heart calm, breath steady. Hands may also be placed in prayer position or fists positioned near the ribs.
Initially practiced as "static standing" to loosen the upper body, soften tendons and bones, and increase agility, this process removes stiffness and clumsiness. Internal energy naturally gathers at the Dan Tian, initiating internal power development following the principle of "formless qi movement." Ma Bu practice progresses through stages affecting energy, shape, tendons, bones, and marrow. Early signs include stiffness, pain, soreness, fatigue, softness, and exhaustion gradually disappearing. When energy instantly gathers at the Dan Tian, it signifies energy transformation. With prolonged practice, lightness indicates shape transformation. Full-body relaxation leads to sensations of muscle separation from bones, marking tendon transformation. At this stage, energy focuses at the Dan Tian, spreading throughout the body enhancing spirit. Energy feels natural and smooth, feet feel comfortable, indicating root flexibility. An upward-moving inner force originates from the foot sole, passing through knees, hips, abdomen, chest, spine vertebrae, centered at the waist, extending upward to Bai Hui, and downward to Hui Yin. This force also travels through the neck area to shoulders, arms, reaching elbows and hands, signifying bone transformation. When internal energy circulates seamlessly, foundational skills for whole-body unity are established. Internal energy gathering at the Dan Tian spreads outward to the skin and retracts inward to the bones, feeling refreshing and clear, marking marrow transformation. This initiates advanced internal sensing skills.
Throughout Ma Bu practice, phenomena like "abdominal rumbling" to "flatulence" signify the process of "clear energy rising, turbid energy descending," restoring organ functionality, termed "entering the groove." Proper organ alignment supports combat readiness. Mature Ma Bu practice achieves these transformations, aiming for enhanced combat effectiveness. During practice, adhering to the principles of "formless qi movement, concentrated spirit, stability without force" ensures proper development.
At a certain level of Ma Bu proficiency, incorporating boxing techniques reduces monotony and enhances overall training effects, increasing interest and motivation. Traditional methods include "Ma Bu straight punch," "Ma Bu cannon punch," side-to-side uppercut and downward smash techniques targeting "Yang Jun Quan" points, elbow strikes like "Golden Rooster Shaking Feathers," among others, combining static and dynamic elements.
Ma Bu builds foundational internal energy and external physical strength, integrating both aspects as the core of martial arts. Through Ma Bu, one develops foundational skills applicable to various martial disciplines, including horseback combat.
Derived variations include Gong Jian Bu (bow stance), Pian Ma Jia (slanted horse stance), requiring central stability. Yi Zi Ma can evolve into Bái Jiǎo Dié Bù (foot-stacking steps) or Cǎi Qí Gēng (ridge walking), Xióng Bù (bear step) with varying heights. Middle-disk variations include "folded one-character shoulder-aligning stake," adding hand lifts for "reversing yin-yang stake."
Lower-disk styles include Zuò Pán (sitting disk), also called Gǔ Shù Pán Gēn (ancient tree root stake). Pū Bù (crouching stance) evolves from bear step or ding-step. Wò Yú (lying fish stake) is more commonly practiced dynamically but benefits from static practice.
Single-leg stakes include Shí Zì Dēng Jiǎo (cross leg raise), Pī Shēn Tī Jiǎo (side kick), Hè Xiáng Diǎn Jiǎo (crane standing), Jīn Jī Dú Lì (golden rooster stands alone), Dào Diǎn Hè Xiáng Shí Zì Píng Héng (reverse crane balance), Zhāo Tiān Dēng (skyward kick), Cè Shēn Bǎi Lián Tuǐ (side lotus kick), and Fù Wò Chēng Static Stake using hands and feet.
Hand-led inverted stakes include "scorpion crawling" and "scorpion climbing city" for dynamic stillness. The "triangle head-hand stand" progresses to "one column incense" headstand and "iron bridge stake" lying flat.
These described stakes emphasize natural form over mental focus, prioritizing physical conditioning through effort. Childhood training often starts here.
Mentally focused stakes prioritize intention over form. High stakes dominate, with some middle-disk variations. Examples include Wu Ji, Taiji Yin-Yang Strength Development Eight-Character Stake, Yun Men Stake, Hun Yuan One-Qi Stake, Taiji Eight-Line Ball Stake, etc., each with specific techniques and intentions.
Combining physical and mental training yields better results. While mental training can reach high levels, it must complement physical techniques for practical application.
In conclusion, Zhan Zhuang is foundational yet not all-encompassing. It builds necessary skills but requires supplementary dynamic training for complete martial arts proficiency. Both approaches support the ultimate goals of health and combat effectiveness.
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