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Lin Kong Jing (Powerful Empty Force)

Zhan zhuang for the Development of Martial Power

Original Source: http://www.geocities.com/donjitsu2/zhanzhuangarticle.html

The simplest is always the most profound.

Many are familiar with this expression, but how many put the wisdom of these words to good use? One of the primary considerations of a martial artist is the development of power. There are quite a few methods of power development available for martial artists. Most choose a complicated approach. Lifting weights, devising workouts and circuits, counting reps, sets, pounds, tonnage, ect... While the methods have their merits and can be quite useful, I feel that the use of a much more simple approach will be just as beneficial (if not more). The simple act of standing can develop extreme power. In the internal martial arts the preferred method of standing of power is called Zhan Zhuang.


Zhan Zhuang (pronounced "Jan Ju-ang", literally "standing on a stake") is essentially standing meditation. During zhan zhuang practice one assumes a specific posture for what ever purpose he/she is training for. There are many different postures, each used for different purposes. However, all are based on the same principles and must follow the same postural guidelines to be effective. The only difference in in the placement of the feet and hands. Since the goal is to obtain martial power the postures this article will focus on are: "Embracing a Tree" and Xingyiquan's San Ti posture.


The "Embracing a Tree" posture (also called holding a ball, embracing a balloon, the immortal post, and the universal post, ect...) is the standard zhan zhuang posture most learn when training in the internal martial arts. Embracing the Tree posture is beneficial for developing proper body alignment, health, and martial power (if done for a long enough period of time).


  1. To get into proper posture stand with your feet shoulder width apart (or slightly further if your tough) and bend your knees slightly. At first you will only bend your knees a bit but as you progress your stance will get deeper and deeper (just make sure not too deep).
  2. Make sure your feet and knees are pointing in the same direction (straight ahead). Make sure, also not to allow your knees to buckle inward or stick out. Try to maintain a straight, solid "line" from your knees to your ankle joint and feet. It should feel as though they fit together like pieces of a puzzle. Do not allow your knees to protrude forward out beyond your toes.
  3. Flatten you lower back by tucking in your hips and butt as if sitting in a chair. Sitting in a chair is a good analogy as to how it should actually feel. You should relax your lower back and hips to the point that when you flatten your lower back it will feel as though you are sitting on your legs. When you get it right you'll know the feeling and all the weight from your upper body will "fall" upon your legs. When you do that your arms and upper body will feel light as a feather.
  4. Slightly round your back by hollowing (tucking in) your chest.
  5. Now, imagine as if your head were being pulled upward by an imaginary string attached to the top of your head, stretch you spine upwards and "suspend" your head upon this imaginary string. Make sure to tuck your chin in a bit and relax your shoulders. This will help to further stretch your spine.
  6. Now, with your palms facing your body, raise your hands to chest level making sure to sink your elbows and hollow out your armpit (as if a golf ball were tucked in them). It should look as though you were hugging (or embracing) a tree. Place your tongue to the roof of your mouth just behind you front teeth and close your eyes.
  7. When done you should look something like me in figures 1 & 2. Get a friend to check the posture or use a mirror.
  8. Remember to breathe through your nose in the Buddhist style (upon inhalation the lower abdomen extends and returns to is normal position upon exhalation. the chest doesn't move).
  9. Finally, the most important point: RELAX as much as possible while still maintaining correct posture.

Exercise Schedule

First thing in the morning:


After work:

  • 10 mins warm up for meditation (stretching, tai chi, push/pull hands, etc...)
  • 30 mins Zhan zhuang meditation (brain wave stimulation is optional)
  • 45 mins sitting meditation (brain wave stimulation is optional)
  • 05 mins rub down
  • 25 mins applications (projections, PK, sensing) - Only apply after 1 month of standing meditation

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