Zhan Zhuang Alignment

When practicing Standing, or Zhan Zhuang, getting good alignment is one of the common
difficulties for beginners. The method for Zhan Zhuang alignment in Wujifa is called One
Two Three Four, One Two Three Four. The two sets of One Two Three Four are different
and complementary sets of alignment points.
The first set of alignment points are: (these links open new windows)
1. The feet are parallel.
2. The knees are over the feet.
3. The hip/inguinal crease/kua are lined up over the feet and knees.
4. The shoulders are lined up over the kua, or inguinal crease.
Looking at the foot first, draw a line from the center of the heel to the second or third toe. If
we do this on each foot, these would be two parallel lines. This is what we mean by the feet

are
parallel. In this model, we extend these lines using visualization
which will let us calibrate the accuracy of how parallel these lines truly are. Using these
longer lines, small mis-calibrations will be easier to notice. Its important to mention that the
feet are only about a foot to a foot and a half apart. Many people stand with their feet much
wider when standing. We will not address that method in this post.
Next, apply the same process to the knees. From the center of the knee cap to the center of the
area on the back of the knee, we create two lines again and extend these visualized lines as we
did with the feet. If the knees are turned out, the backs of the lines will intersect behind your

body. If the knees are turned in, the fronts of the lines will intersect in
front of your body. The aim is for the two lines to be parallel and over the two parallel lines of
the feet.
The same method is applied to the hips from the center of the inguinal crease and center of
each glute. If we tuck and tighten the glutes to pop the inguinal crease out in the front, the
lines will intersect behind your body. If we tuck and crunch in the front with relaxed glutes,

the lines will intersect in front of your body. (These are just two of many common
misalignments.) Rolling the femurs out, relaxing the glutes, and relaxing the belly and lower
back simultaneously corrects many common mistakes and will allow these visualized lines of
the hips to be parallel, which will allow the parallel lines to stack up, over the knees and over
the feet. If the lower back is arched, the lines in front of your body will be tilted down. If the
lower back is tucked, then the visualized lines in front of your body will tilt up. What we seek
is to have the visualized lines parallel and level with the ground and with each other.
For the shoulders, somewhere between the acupuncture points L1 and L2 and the outside of
the shoulder is the point on the front (depending on the person) and the back point is relatively
on the same area in the back. If people hunch forward, which is a common mistake, the
extended visualized lines will intersect in the front. If the chest is puffed up with the shoulders
pulled back using tension in the rhomboid and other upper back muscles, the lines will
intersect behind you. Keeping the spine straight and allowing the rib heads to turn or relax
naturally will allow the chest to relax and keep the shoulder lines parallel and over the hip,
knee, and feet. This is the first set of alignment vectors.
The second One Two Three Four of basic standing Zhan Zhuang alignment consists of the
following four points:
1. Inguinal crease "in"
2. Tailbone and lower back relaxed and sinking "downward"
3. With the spine straight and the rib heads relaxed, the sternum drops "downward" without
hunching the back or shoulders.
4. The head relaxes "back and upward", maintaining a natural relaxed curve through the
cervical vertebrae.
In the Wujifa system, we address the second model of One Two Three Four as puzzles. These
puzzles are figured out over time through training.
The first puzzle that we normally address is the inguinal crease "in" and lower back/tailbone
"down". This is different than tucking. As weve mentioned in other posts like "Basic Tips for
Zhan Zhuang and the pelvis", and in the first model explained in this post, the femur heads
roll out, creating a feeling of widening in the lower back, the glutes relax, and the lower back
relaxes. This allows the inguinal creases to go in, the lower back to lengthen, and the tailbone
to sink.
The next puzzle is the combination of points two and three. When the lower back sinks
correctly, many people tend to hunch forward or lean backward. Keeping the spine straight
and vertical and then allowing the rib heads to rotate is the key to understanding the
relationship between points two and three, and is the aim of Three in this set and model.
In point number four (the head back and up), in connection with number three, many people
pull the head forward, or back in a military Attention posture both which make the neck
rigid. We correct this common problem by guiding them to straighten and elongate their spine
by relaxing. Next we have them look up to the ceiling, and then bring their chin down by
allowing the head to pivot on the top of the axis bone at the pinnacle of the spine. This results

in the ears lining up over the shoulders in a natural way. Using this method allows a person to
understand what is meant by the head back and up in a relaxed natural way.
An important point to remember is not to force this alignment. Some people have hunched for
many years or stood with their feet turned out for many years, or have carried a lot of back
tension for a long time, thereby shortening muscles in those respective areas. The mistake is
to force this alignment instead of relaxing into it. So we bring the alignment as close as we
can, challenging ourselves slightly so the muscles can relax and open in the problem areas. As
we practice over time, we continue to adjust the parallel lines to where they will stack
naturally and create better connections throughout the fascial systems of the body.
As one understands this more, one also understands how the method is not the truth, and how
the connection of the fascial system of the body is what is being sought. Ultimately, these
methods of alignment can be bent or broken slightly to the level of fascial connection
manifested through this kinesthetic process.

Feet are Parallel

Beginning Wujifa Zhan Zhuang practice starts with a basic foot alignment
In Wujifa our feet are shoulder width apart and parallel. What does this mean in our standing
or basic Wujifa Zhan Zhuang practice? They say a picture is worth a thousand words and so I
spent some time here drawing a picture for you. I hope this clears up a few questions. Yes in
the beginning you might stray as your personal body may not allow this placement, yet you
can allow yourself to slow discover how you can adjust toward the intention of this picture.

A helpful thing to start with when aligning the feet is to imagine a line that travels from the
center of your heel to the second or third toe. Due to the types of shoes people grow up
wearing there can be some deformity of peoples feet and so there can be some variation to
proper foot alignment. Its a good idea to take a little time and to get to understand your own
feet as they are a foundation to you standing practices.

Shoulder width - Once you have a good idea of the vector that travels from the heel to that
second or third toe you want to get both feet in proper alignment with each other as well.
Proper alignment in our basic Wujifa Zhan Zhuang standing practice is to have the feet
shoulder width apart from each other (see picture above). Many people practicing Zhan
Zhuang standing with their feet to far apart. The feet should be under the hips and under the
shoulders. That would mean the distance between the second or third toe of each foot would
typically be slightly less than foot apart (approximately eleven or so inches) depending on
your body type and size.
Feet parallel This would mean that the line you imagine being drawn between the center of
the heel to that second or third toe of each foot would be parallel with each other. Look at the
picture above to get a good idea of what feet parallel means. Remember that many peoples
feet are mis-shapen and allowances can vary. Also many people carry a lot of stress in the
glutes and lower back. You can read more about this in the blog post here call Basic Tips for
Zhan Zhang and Pelvis.
The feet are the foundation of your Zhan Zhuang and basic Wujifa standing practice. Taking
the time to get in touch with this concept of the placement of the feet will change and help
you as you explore the wonders of the powerful practice.

The Concept of "Sit Down" in Wujifa Standing...

The basic concept of "sitting down" is an important one when you are first learning Wujifa
standing (Zhan Zhuang). So, with this in mind I will do my best to sharing some helpful
information on this and a few other helpful bits to explore. On that note hopefully you find
something below to help as well with your own personal Qigong training.

The Concept of "Sit Down" in Wujifa Standing...

One of the opportunities we get to develop in Wujifa is intention. Overtime you will develop
different ways to "allow" your intention, one is by simply playing with some of the basic
concepts of Wujifa practice while you are learning and training. Of course if you train Wujifa
you are well aware of the basic ideas of 1, 2, 3, 4 and 1, 2, 3, 4 that are methods to help you
discover the feeling of aligning your structure are one of these tools. Although as we know
this example is only a method or opportunity for discovering the feeling of alignment. The
ideas of 1, 2, 3, 4 and 1, 2, 3, 4 as shared in this practice are simply a method or frame work to
notice and discover the feeling of a relaxed structure. The focus is on getting and developing
the feeling of connection and developing these. The connection that you'll develop when you
have a relaxed aligned structure.

Now I will say I have noticed over the years that it is pretty common for people to make the
methods of discovery more important than simply discovering more deeply the feeling of a
relaxed connected and aligned body. Also, those who have often discovered this, that is
developing your intention, can also be very useful as well not only in Wujifa but in so many
areas of your life. Now, I will say at times it can be useful to do something (methods) to help
one in discovering these insights. If I were to share one simple thing here, I would say "Be
congruent with the intention" with the understanding this is very important for
developing/development of neural pathways in ones brain and strengthening the connections
both in this brain and in the body.
Learning to notice the "feeling" of your development and how it changes is a good step on the
path. Also, learning to simply notice the different feelings is a good habit to develop. Many
times a new person might feel that there is so much new information they need to track "all"
this different data or in the process they put all their faith in the methods and data, and
"methods" becomes their primary focus.
When you are first learning and practicing Wujifa it is true that focusing on certain methods
can be productive. Although, as students, we also need to be aware that these are not the
primary focus or intention. Actually I will suggest that even this noticing of the feelings in a
way is actually another "method" as well, as you progress, and is not a primary focus, as you
grow and develop these connected movements.
So, you might ask What is the primary focus? I would suggest that simply the metod of
being congruent with how you connect and move and respond functionally in a unified and
productive way can be a good idea that can help you with developing the so called feeling

of the intention that Wujifa can assist us with as we train.

All that being said I would like to share something that I believe is another good "method" for
developing some of the feeling that can be very useful when starting out with basics in Wujifa
qigong. Many have heard that sinking the weight so the top is light and the bottom is heavier
is one of those feelings one can discover and play with that is helpful both for those who have
practiced for a little while and even for the person who is relatively new to Wujifa standing
practices (Zhan Zhuang). In saying this, what I will also suggest looking for the feeling of
"sitting down" or the process of sitting down.
As we know in basic Wujifa method of 1, 2, 3, 4, and 1, 2, 3, 4 that the discovery of the
feeling of the inguinal crease area. What we also call 1 in this paradigm is the inguinal
crease. The inguinal crease is suggested as "in" and "2 in this model the sacrum is "allowed"
to relax "down" by relaxing the lower back (This is different than tucking and take a while for
some to get). So, the common feeling for many people is the feeling "as if" they are starting to
sit down on lets say a bar stool.
I would suggest that people should "relax and allow" their practice to seek and develop this
for awhile until they build in the feeling, as well as the commonly suggested feeling of light
on top and the lower parts heavy. As you might discover this "image" of sitting down can be
helpful for people who want to allow the noticing of this feeling while standing. Remember,
continue to notice this intention of sit down in a relaxed way (Remember the Wujifa saying
"Relaxed is not limp"). Over time if you play as suggested here you may start to notice how
much this will contribute to your Wujifa stance practice (Zhan Zhuang).

Basic Tips for Zhan Zhuang and the pelvis

Image via Wikipedia

In Zhan Zhuang (stance practice) the pelvis and the method for correct posture is often
commonly misunderstood. Stance training is one of the primary organizational skill sets in the
Wujifa system. Having some basic tips for this practice can be very helpful to gaining greater
understanding of this skill sets. This will be the focus of what will be shared here in this
article. Also, come back, because well present more in depth information in the future. But

for now, enjoy these basic and helpful tips.

Basic Tips for Zhan Zhuang and the pelvis
There has been some talk recently about a couple of the posts put up on this blog. These two
articles are: Keys for developing the inguinal crease which is about the Wujifa Side to
Side practice and the other Concepts of sit down in Wujifa standing." Both in standing
practice(s), what some call Zhan Zhuang, and the side to side practice(s), which are basic keys
for developing the connections that many martial arts seek as well as those who practice
certain types of qigongs and some forms of yoga.
The first point Id like to share is that many people carry a lot of tension in the glutes or more
simply said the butt muscles. When people have a normalized patterning of tension that is
carried in the glutes you will find that the femoral heads are pulled back and twisting the legs
so they often stand in daily life with their toes angled slightly outward. The second pointer is
also very common in so many people and that is the muscles found in the lower back area are
shortened and tight. Some of these seemingly normal imbalances are found in these muscles
and fascial groups: Erector spinae, Thoracolumbar fascia, Latlissimus dorsi muscle, Petlits,
Gluteal aponeurosis, Quadratus lumborum, Psoas, just to name a few.
When one simply relaxes more deeply or as one learns to relax the muscles of the lower back
and supporting muscles and relax the glutes while practicing stance training then the back can
lengthen and the femoral heads of the right and left legs can be allowed to widen. This gives
more room for the pelvis to adjust on the hip joints and with the opening/lengthening of the
spine allows the tailbone or sacrum to shift and drop downward in these practices. This is
VERY different than tucking.
Many people try to lengthen the back by tucking the pelvis. That may be a method used in
some practices that use force and tightening as a method although I am not going to comment
on those. As for others they may not understand how to relax and maintain structure without
being limp and so they feel the need to create some type of tension to maintain these
structures. So, they tuck the tail bone and use opposing muscles to counteract the tightness in
the lower back and glutes with even more tightness and muscle. As they are simply trying to
achieve an outward look of a practice with a conflicting set of tightness and contraction which
will normalize and create even more rigidness.
What we aim for in the Wujifa standing practice skill set is to repattern or build in a more
open responsive posture. We do this in learning to relax and adjust accordingly. Often is the
case found in hip adjustments and relaxing the glutes and lower back muscles so the pelvis
can shift and adjust to a more functional space for example in the standing practices.
Hopefully sharing some of this the information may be insightful to the readers here. Saying
that, I would like to share a simple method for helping one allow a better structure in their
practices to shift and develop as they train Zhan Zhang, Wujifa standing, other internal martial
art or qigong practices as they may apply.
Stand up, and take a deep breath. Go ahead try this now. Wiggle around a bit as this can help
you access the lower back and hip area. Now take another deep breath and as you exhale relax
the butt muscles and lower back muscles. Allow the hip area to widen and the lower back to
lengthen as you get more in touch with the tightness that has started to release. Feel how there
is a more groundedness showing up and how there is less conflict between the muscles. This

is a good place for the beginner to play. As one practices a deeper awareness will develop.
You could look at that as a basic philosophy that some talk about in ideas such as Taoism.
This is one of the basic keys in starting to understand more of what we train and call Wujifa
and the standing practices and side to side skill sets.

Hopefully youve noticed some basic differences between using forceful tucking and the
practice of opening to allow shifting to take place. Simply by widening the femoral
heads, relaxing the glutes, and allowing the back to lengthen you will start to notice
how the posture can be guided into the more formal structure of a stance practice as
utilized for example in Wujifa. This is a good place to start. The study of Wujifa
stance and other practices may seem simple yet are very deep. Developing alignment
and body and fascial connections and understandings are key for making good
progress. We will write more on this subject in the coming weeks. Until then
remember the key is in the doing. Check back often and ask questions and comment.
Feel free to contact us!
Also check out: More on Zhan Zhuang and Movement
As with any exercise, make sure you are in good enough physical health before attempting
this. Ask a doctor if in doubt.