Standing meditation (zhan zhuang)
Zhan zhuang — standing meditation — is the quiet heart of qigong: you stand softly, arms rounded as if holding a ball, and simply breathe. It looks like nothing and builds a surprising amount of calm, posture and quiet leg strength. The app eases you in with a commencing form, holds the standing post for a few minutes, then releases with a gentle sway. Stand as long as is comfortable; come out slowly.
- Moves
- 3
- Length
- ≈ 5 min
- Level
- All levels
Also known as zhan zhuang, standing meditation, standing post.
How the session works
- 1Stand with feet shoulder-width, knees softly bent, a wall or chair nearby.
- 2Press start. After a brief commencing form, settle into the standing post.
- 3Round your arms as if holding a ball, relax your shoulders, and breathe into the belly.
- 4Hold as long as is comfortable; come out slowly and sit if you feel lightheaded.
The moves
- Commencing form40s
Float the arms up on the in-breath, sink them on the out.
- Standing post180s
Knees soft, arms round as if holding a ball, breathe into the belly.
- Loosening sway45s
Let the arms swing loosely as you turn side to side, spine relaxed.
What it's good for
- Builds calm and focus through quiet, still standing.
- Strengthens the legs and improves posture with no movement.
- A simple, portable practice you can do almost anywhere.
The evidence. Standing practices build lower-body endurance and postural control and can be calming; come out of long holds slowly, as standing still for a while can briefly drop blood pressure.
Safety
- Keep a wall, chair or rail within reach for balance, come out of any standing hold slowly, and sit down if you feel lightheaded.
- Standing still can make some people lightheaded — keep support within reach and stop if you feel faint.
- Tai chi and qigong are gentle and generally safe, but this isn't medical advice — check with a clinician if you have a balance disorder, low blood pressure, a recent injury, or are pregnant.
Frequently asked questions
What is zhan zhuang?
- Zhan zhuang, or 'standing post', is a standing meditation from qigong: you hold a relaxed standing posture with the arms rounded and breathe slowly. It builds calm, posture and quiet leg strength.
How long should I hold standing post?
- Start with a couple of minutes and build up as it feels comfortable. This routine holds it for a few minutes; come out slowly and sit down if you feel lightheaded.
Is standing meditation good for you?
- It's a low-risk way to build leg endurance, posture and calm. Keep support nearby when you're new to it, and don't push through dizziness.
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Disclaimer. This guided session is low intensity and intended for healthy adults, but it is not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.