The Wuji Form and
application of Zhan Zhuang will now be presented.
Authored by J.B. Milne and Stephen Hwa, Ph.D.
Authored and edited with audio and video presentation by J.E. Roach
Breathing will be done naturally.
Here is the audio of this written explanation:
Here is the written explanation of Wuji
Zhan Zhuang for Taijiquan Practice. The Wuji Positions allows the
practitioner to relax the mind, while, adjusting, aligning, and balancing the
body to produce correct postures. Zhan Zhuang Training, on the other hand,
strengthens the tendons and ligaments, aids in balancing, teaches the muscles
to relax, and identifies weaknesses not noticed while practicing the Form. This
is important in helping to identify the proper placement of the heel and
weighting of the empty foot.
The Square Form of Classical Taijiquan, brush knee movement (on both right and left sides) is being used to illustrate how
Wuji and Zhan Zhuang can be applied at
those stopping points for each position. Applying these training methods in
addition to form practice will help the student in developing strength and
proper form. Wuji is defined as nothingness, the beginning before intention and
movement. Wuji is discussed in many Taijiquan Books written by both
practitioners and masters alike. These writers mainly address Wuji in the
Preparation Posture and/or the Closing Posture of the Taiji Form. As such,
most readers are left to believe Wuji is only accomplished at the beginning and
ending of the Taiji Form. However, this is not so. Wuji is practiced during
every posture, that is, every posture begins with Wuji, moves into Taiji, and
returns to Wuji.
Zhan Zhuang (standing like a stake, standing like a tree) Training is a way to relax both
the nervous and muscular systems simultaneously. This is accomplished by
combining exertion and relaxation simultaneously. Breathing is done by inhaling
and exhaling gently through the nose while keeping the mouth closed and
relaxed. The chest, stomach, and hips are in a relaxed state. Zhan Zhuang helps
with the identification of the energy flow in the different positions and
trains to keep the localized nerve activity dormant (Forum 6); as well as,
strengthening the yin side of the posture for strong rooting and building power
(Forum 7). There is no set time limit in Zhan Zhuang Training; however, the
seasoned practitioner has been known to hold the positions in excess of twenty
minutes. Some have claimed to be able to hold the positions for hours. It is important
to remember, that as the tension builds in different parts of the body, to tell
yourself to relax. (RELAX, RELAX, RELAX) Start with short time frames and
increase the holding time slowly.
Here is the movie:
Wuji movie "Right side"
Wuji movie "Left side "
Here is the audio mp3 of the instructions:
Here are the written instructions for "right side" Wuji:
(Instructions for "left side" Wuji are to be found in "Wuji instruction left side" above)
1) Beginning of Brush Knee Push Step
The right foot is
flat on the ground supporting the body weight completely with the right knee
bent slightly.
The left leg is
straight without any pressure on the knee or left heel, left toes are extended
as high as they will go, giving a slight stretch to the back of the leg.
The tailbone is
tucked in and the head is stretched up by the neck muscles.
The shoulders are
relaxed and the elbows are pointing down.
The palms are
facing each other at shoulder width, with the right fingers pointing to the
front and the left fingers pointing up.
Notice that a
straight line could be drawn between the crown of the head, passing through the
ear and knee to the right foot.
2) Transition one
In transition
one, the only change to the beginning position is the left arm is held across
the body with the palm facing down.
3) Transition two
In transition
two, the only change to transition one is the left toes are touching the
ground. All the weight is still maintained on the right foot.
4) End of Brush
Knee Push Step
In the end
posture of Brush Knee Push Step, both feet are flat on the ground with the left
leg supporting the body.
The right leg is
straight with a stretch between the Achilles Heel and the back of the neck.
The right palm
has rotated to face front, thumb in line with the nose, and the left palm has
moved across the left thigh.
Notice that a
straight line could be drawn between the crown of the head, passing through the
ear and knee to the left foot, as well as, between the right ear, right
shoulder, and right knee to the right foot.
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