The Most Healthy Tai Chi Kung Fu: Standing on Piles 黄山老师太极养生功完整演示版

https://youtu.be/w1kmJFsUYto?si=cUXU8LrHWxD3nAIO

Sure, here is the translation:

Characteristics, Benefits, and Methods of Daoist Health-Enhancing Zhan Zhuang

Zhan Zhuang (also known as “standing pole” or “standing meditation”) is a static Qigong practice in Daoist health cultivation. It involves specific postures and breathing techniques to achieve physical strength, mental calmness, and the balance of yin and yang. Below are the characteristics, benefits, and methods of Daoist health-enhancing Zhan Zhuang:

Characteristics

    1.    Movement within stillness: Although Zhan Zhuang appears to be static, the internal flow of qi and the guidance of intention make it an exercise of “movement within stillness.”
    2.    Unity of form and spirit: Practitioners are required to combine specific postures (form) with internal intention (spirit) to achieve the unity of body and mind.
    3.    Simple and convenient: Zhan Zhuang does not require complex movements or special venues, and it can be practiced anytime and anywhere, making it suitable for people of all ages.
    4.    Harmonizing breath: Through breath regulation, it aims to coordinate internal and external breath, promoting the body’s self-healing and regulation.

Benefits

    1.    Enhancing physical fitness: Long-term practice can improve physical fitness, strengthen immunity, and increase the body’s resistance.
    2.    Relaxing muscles and activating joints: Zhan Zhuang helps to unblock meridians, relieve muscle and joint tension, and improve body flexibility.
    3.    Regulating internal organs: Through the movement of internal qi, it can regulate the functions of internal organs, improving the health of the digestive, respiratory, and cardiovascular systems.
    4.    Calming the mind: Zhan Zhuang helps practitioners relax both body and mind, reduce stress, balance emotions, and contribute to mental health.
    5.    Promoting blood circulation: It effectively promotes blood circulation throughout the body, alleviating symptoms such as cold hands and feet.
    6.    Delaying aging: By harmonizing qi and blood, it can delay aging and maintain youthful vitality.

Methods

    1.    Preparation posture:
    •    Stand with feet parallel and shoulder-width apart, toes slightly turned inward, knees slightly bent.
    •    Keep the upper body naturally upright, weight centered on the balls of the feet, and tailbone slightly tucked in.
    •    Let the arms hang naturally, fingers relaxed.
    •    Eyes can be slightly closed or softly gazing forward, maintaining a calm mindset.
    2.    Basic posture (e.g., “Three Circles Standing”):
    •    First Circle: Slowly raise both hands from the sides to the front of the chest, palms facing each other, forming a circular shape, with elbows naturally bent.
    •    Second Circle: Keep the arms in a circular shape in front of the chest, shoulders relaxed​⬤