"A hundred methods of exercise do not equal to one simple standing." Zhan zhuang is simple and easy to learn. You don't need any previous basics. If you only want, you can start learning immediately.

You don't have to worry about restrictions - where, when, what age or gender. You can practice anytime, anywhere, as long as you find a place to stand.

You don't need to focus your attention on the dantian, or on the cosmic orbits. Just relax, breath naturally, just raise your arms to the exercise position.

You don't need any equipment, you don't need to worry about side effects. It is a truly natural method of therapy.

What results can be achieved by practicing zhan zhuang?

Zhan zhuang helps with diseases common today, such as neck and shoulder pain, insomnia, stomach pains, headaches, kidney failure and others. When you stand properly, the whole body is naturally stretched, the meridians open, cells are nourished, and you get rid of accumulated tension and toxins.

While standing, you come back to being natural, without a fight. The condition of the body and mind improves.

Perhaps zhan zhuang is good, but I don't have time to learn martial arts. I'm always busy with work, and I don't even have a place to practice. I'm tired anyway, I'm afraid that after exercising I will be even more exhausted, I'm afraid that I will not endure the training.

There is no need to complain about too numerous and too complex excersises. Zhan zhuang is not about complex movements and forms. Zhan zhuang is just a few simple postures, this is “easier than drawing a picture of a gourd”. Could there be anything simpler?

Don't say you're too busy and running out of time. Even just 10 minutes of standing every time will be effective. If you are systematic, you will easily overcome weakness.

Don't say you would like to exercise but you cannot find the right place. You can practice zhan zhuang wherever you can find a place to stand still.

Don't say that practicing martial arts is too much of an effort for you. Zhan zhuang is not about physical strength and endurance training. Here, the imagination and mental guidance are used to build a rational structure of the body position, gently stretching whole body, removing blockages, leting the internal organs work properly. Your body and mind become relaxed and comfortable.

Author: Xie Yongguang, Handan, Hebei province, China

Translated from chinese by Andrzej Kalisz, Warsaw, Poland