Teacher Yan 無極樁

Teacher Yan 無極樁

To perform 站無極樁 (Zhan Wu Ji Zhuang), also known as the "Standing Post" or "Wu Ji Stance," follow these steps, focusing on key details:

1. Feet parallel and shoulder-width apart (雙脚平行内肩膀寬) – Stand with your feet parallel to each other, approximately shoulder-width apart. 一脚内扣脚尖觸及另一鞋中為内肩寬The feet should be aligned with the body's center, maintaining balance and stability.

2. Knees pushed out, aligned with the toes (膝蓋撐開與腳的食指成一條線) – Gently bend the knees and push them outward, making sure the line from the kneecaps to the toes aligns. This action helps activate the legs' muscles and opens the hip joints. You must be able to see the toe tips from above.

3. Tailbone tucked in (收尾閭) – Tuck your tailbone inward slightly to help align the pelvis and engage the core muscles. This provides stability and helps maintain the proper posture.

4. Lower body presses against the wall (屁股以上能貼平墻壁) – Imagine your lower back and buttocks pressing gently against an invisible wall. This ensures the spine is aligned, and there is no excessive arch in the lower back, which could strain the lumbar region.

5. Chin tucked (收下巴) – Tuck the chin slightly toward the chest, ensuring the neck stays long and aligned. This promotes a neutral posture in the upper body and supports proper breathing.

6. Hands stretched outward (兩手外撐) – Raise both arms, keeping them slightly rounded, and extend the hands outward as if pushing against the air. The palms face backward, while the fingers are open but relaxed.

7. Tiger's mouth facing the pants seam (虎口對準褲縫) – The space between the thumb and index finger (the tiger's mouth) should face directly at the seam of your pants. This helps maintain the correct alignment of the arms and hands.

Additional Points to Pay Attention To:

• Relaxation and Tension: Keep your body relaxed, but maintain structural integrity. The intention is to find a balance between relaxation (鬆) and tension (定), where the body feels stable without unnecessary rigidity.
• Rooting and Energy Flow: Imagine your body being rooted through the soles of your feet, with energy flowing upward through your legs, torso, and arms. The ground connection is key to maintaining stability and building internal strength.
• Breathing: Focus on deep, natural breathing. The breath should be calm and even, flowing through the body as energy (氣, Qi). Avoid shallow breathing, as it disrupts energy flow and affects your endurance.
• Mindfulness: Maintain a meditative, mindful state. Focus your attention inward, keeping your mind clear and focused on your posture, alignment, and breath.

Theories Behind  Wu Ji Zhuang:

• Balance of Yin and Yang (陰陽平衡): The stance represents the balance of Yin and Yang, where the lower body is rooted and stable (Yin), while the upper body remains light and flexible (Yang). This balance is fundamental in Tai Chi, symbolizing the harmony between opposing forces.
• Qi Flow (氣的流動): This posture is a way to cultivate and direct the flow of Qi throughout the body. The stance facilitates the grounding of Qi, allowing it to circulate freely, improving internal energy and enhancing overall health.

By practicing 站無極樁, you cultivate balance, stability, and internal strength, preparing your body for Tai Chi movements and deepening your connection with your energy (Qi).