站桩的创立并非是一个人之力，也不是短时间内完善的，应是中国古代人民长期在自然界生活中，为了强身健体、延年益寿而创的一门智慧养生学。中国传统武术继承并总结了古人关于站桩的训练方法，一代一代的传承使得处于现代的我们可以系统科学地学习站桩。
站桩运动，外静内动，形松意紧，是一种定位不显形、想练结合的有氧运动，符合人体运动学及生理卫生规律。在一个特别的身体间架上，站桩通过意念假借、松紧转换诱导高级神经中枢以统帅周身来锻炼改造身体，促进体内各大系统协调统一，改善毛细管微循环，加速新陈代谢，进而改造生理，发挥良能，唤醒本能，激发人体自愈功能，从而达到有病祛病，无病强身的目的。
站桩视频课程
我们的在线课堂，可以帮助您在家学习站桩。
随时可以学
站桩对初学者的身体条件没有要求，卧、坐、站皆可练。
专业的视频讲解
如亲临训练场，达到几乎手把手教一样的效果。
每天进步一点点
欲速不达，循序渐进的课程设计，让您逐步提高。
准备好在家学站桩了吗？
课程难度：入门
这套课程共解说9种平步养生桩及其训练法，并包含60个练习视频。
我们的教学采用循序渐进的方法，习练者可以慢慢掌握站桩，通常几个星期以后就能自主站桩40分钟以上。每天站桩45分钟到一小时是我们认为的最好的养生健身方式。
课程难度：初级
这套课程共解说7种斜步养生桩及其训练法，并包含60个练习视频。
有了平步养生桩的基础，为了继续提高身体素质，可以练斜步桩。平步桩是身体处于平面的练习方法，斜步桩是身体处于斜面的练习。由平步变为斜步，间架也有了一手高一手低，一脚前一脚后，重心也变为前四后六，运动量也比较大，是更深入的桩功阶段。
订阅站桩时事通讯
您将获得站桩课9折优惠券以及更多站桩学习资料。
站桩养生平步桩斜步桩意拳
Zhanzhuang exercise
It’s hard to say how old Zhanzhuang is. A 7,000-year-old Neolithic pottery vessel from China’s Majiayao culture, unearthed in 1975, shows a figure performing Zhanzhuang-type of exercise.
Studies suggest that standing still was probably Zhanzhuang’s original name. The earliest written record about standing still was found in a book called <Guan Zi>, which was written nearly 3000 years ago.
Yiquan Zhanzhuang-like exercise found on an ancient container
Today Zhanzhuang is not only the fundamental step of training in Chinese martial arts but also an effective health improvement exercise.
yiquan zhanzhuang group standing practice meditation health exercise
Medical professionals use Zhanzhuang as a healing method supplemental to medical treatments. Dr. Yu Yongnian was possibly the first medical professional in the field of applying Zhanzhuang to managing chronic conditions for patients.
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Characteristics of Zhanzhuang
yiquan zhanzhuang health exercise stance standing practice
Zhanzhuang is a special exercise. It’s aerobic, very gentle, and doesn’t require much movement. No warm-ups before the exercise or ending routines are required. What you need is just a place (either indoor or outdoor) with good air circulation. Zhanzhuang has a large number of postures (stances are the technical term), but there is only one basic posture which can be transformed into all other postures. So, when you master the one posture, it’s only a matter of time to master all of them. From this perspective, Zhanzhuang is not a complex skill to learn.
zhanzhuang big sized stance standing practice master demo yiquan
The training time of Zhanzhuang can be adjusted by oneself. In general, practitioners start from 5 minutes and increase progressively up to one hour. However, a 5-min Zhanzhuang has health benefits, too. So Zhanzhuang is quite accessible since no minimum “dose” of time is required. In fact, men, women, seniors, juniors, the weak or strong, all can practice Zhanzhuang according to their own situation at their preferred time and place.
zhanzhuang combat step stance standing practice son gao yiquan student
There are usually four stages of the Zhanzhuang learning process and there are various reactions during beginning stages of Zhanzhuang.
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Healing aspect of Zhanzhuang
In general, Zhanzhuang can correct and build a stronger body. With Zhanzhuang postures, young men with hunchbacks can be corrected. Dysfunctional feet, knees, or legs can be fixed to a great extent. The middle-aged suffering from back/shoulder/neck/muscle pain, hemorrhoids, insomnia, bad digestion, etc., can expect to get rid of those with consistent practice of Zhanzhuang over time.
yiquan zhanzhuang female student dragon stance standing practice
Zhanzhuang is the best option for the weak or elderly as Zhanzhuang can gradually and constantly enhance their immune system – the human body’s own defense mechanisms. According to Dr. Yu’s clinical experimentation and tests, many kinds of chronic diseases such as chronic tracheitis, chronic gastroenteritis, chronic hepatitis, cardiopathy, high blood pressure(hypertension), neurasthenic, chronic rheumatoid arthritis and similar rheumatoid arthritis, adipoma, goiter, etc., may obtain unbelievable beneficial effects after Zhanzhuang practice.
zhanzhuang dragon stance standing practice pile standing yiquan student
We only listed some of the health applications of Zhanzhuang. There are more. Every day practitioners are discovering new benefits of this amazing exercise.
zhanzhuang dragon stance standing practice pile standing master zhang demo yiquan
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Why can Zhanzhuang cure diseases?
zhanzhuang health stance fu an standing practice yiquan standing pile post exercise
Zhanzhuang is not only standing still. It is not only meditation, either. The system of Zhanzhuang training is a combination of physical and mental aspects. The physical and mental activities are not separate from each other in this exercise. Hence, both the physiological and psychological functions of the body are cumulatively strengthened. Why Zhanzhuang heals is a huge topic. Dr. Yu had written many books about it. In this article, we are going to focus on how Zhanzhuang is able to nourish the blood. We will talk more in our blog posts.