Adjusting Posture in Zhan Zhuang - Part 1

It is often difficult to know what to do when some part of your body feels odd or becomes sore while practicing Zhan Zhuang. In fact the techniques to remedy this are seldom taught. In this post I will discuss the use of the elbows, specifically adjusting the distance of the elbow from the spine to alleviate discomfort and restore Sung.

In this example we'll use the universal posture (holding the ball or embracing the tree.) Please note: the further the elbow tips are away from the spine (front to back as well as horizontally) the more the deep structural muscles are stretched. If there is too much strain the body will be unable to relax properly and one can end up tighter than when they started.

To prevent this: without changing the width of the posture move the elbows back a little toward the spine (or mid-line of the body if you bisect it horizontally) Inhale up to the clavicle then as you exhale, relax the upper back and allow the elbows to drop very slightly downward and forward.

When done properly you will feel an expansion in the upper back as more and more muscle tissue engages to help support the arms. The whole shoulder girdle will become more relaxed and your arms will feel lighter.

More Later