Should the knees be turned inward or outward when doing standing桩 (zhan zhuang)?
Aug 01, 2023
Source: Cainiu Health
Dr. Lin Yunfei
Introduction
In general, when practicing Zhan Zhuang (standing桩), the knees should be slightly turned inward. Zhan Zhuang refers to standing motionless like a wooden post and is an important component of Chinese martial arts, as well as a health-promoting exercise. To perform Zhan Zhuang, one usually starts by standing with feet shoulder-width apart, then slightly bending the knees and turning them gently inward. Next, the arms are bent and held in front of the chest or abdomen, with the palms facing each other about ten centimeters apart and fingers pointing toward each other.
Generally, when practicing Zhan Zhuang (standing桩), the knees should be slightly turned inward. The specific details are as follows:
Zhan Zhuang refers to standing motionless like a wooden stake and is an important component of Chinese martial arts as well as a health-promoting exercise. When practicing Zhan Zhuang, one usually starts by standing with feet shoulder-width apart, then slightly bending the knees and gently drawing them inward. Next, bend the arms to form a rounded posture in front of the chest or abdomen, with the hands about ten centimeters apart and fingertips facing each other. Position the head straight, slightly tuck in the chin, keep the ears level, shoulders level, and hips aligned at the same height. Gaze forward steadily, with the line of sight slightly lowered. Finally, relax the entire body progressively from the top of the head down to the feet, ensuring the feet stand firmly on the ground. It is important to maintain correct posture during Zhan Zhuang to avoid physical discomfort.
If discomfort occurs, it is recommended to seek medical attention promptly and follow standardized treatment under a doctor's guidance, which can help promote recovery.
