Zhan zhuang

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Zhan zhuang (站椿) lit. "standing like a tree" , sometimes called "standing like a post" or "post standing" is a method of training in many Chinese martial arts in which static postures are used for meditation, to develop patience, strength (particularly of the legs) and stamina; most often among the internal styles. Contrary to the most common notion of cardiovascular exercise necessitating vigorous movement, Western students may be suprised by the physical conditioning that zhan zhuang may provide. Postures used vary between martial arts and styles, with many schools using postures found within their own forms (though the basic structure and principles of zhan zhuang practice largely do not vary). Those unfamiliar to zhan zhuang can experience severe muscle fatigue and subsequent trembling at first. Later, once sufficient stamina and strength have been achieved the practicioner can use zhan zhuang to work on developing "zhong ding" or central equilibrium as well as sensitivity to specific areas of tension in the body. Some schools also use the practice as a way of purportedly removing blockages in Qi flow.

Perhaps the most well-known variety of zhan zhuang training is the "horse stance" or ma bu 馬步.

Many styles, especially the internal styles, combine post standing with breathing training to develop whole body coordination for martial purposes. There are also said to be health benefits from such practice.

Yiquan is known for having discarded adherence to form as found in its parent art, Xingyiquan, in favour of what are claimed to be formless methods, including zhan zhuang. Most Yiquan teachers place emphasis on zhan zhuang as the penultimate neigong exercise, and divide it into two distinct categories: jianshen zhuang (health stances) and jiji zhuang (combat stances).