Standing Practice
"To know the riches of the martial arts, begin by standing still"
Five signs of practice:
Form Mindset Power Energy Spirit
It is best not to add any additional techniques while training Zhan Zhuang as they would only detract from the original practice.
At first Zhan Zhuang is a physical challenge, then it becomes a mental challenge and finally it shows its true purpose.
Beginner
Wuji - empty posture
Introduction to standing practice and qigong mode
Intermediate (form)
Standing post (low/mid posture), The Great Circle
Focus on form and what to be aware of while practicing
Relax the body (lower back & shoulders) and the mind
Advanced (mindset)
Standing in the stream, Double Spirals
Relax the shoulders, upper back and lower back
Familiarize with spiral energy
Overcome upperbody physical challenge
Senior student (power)
Deep Power, On Guard
Focus on deep root
Increasing leg strength by isometrics
Overcome lower body physical challenge
Introduction to 70 - 30 stance
Assoc. Instructor (energy)
The Archer, Rising up
Single leg rooting
Connect with presence of energy generated by physical stance
Make use of the generated energy to enhance the form and thus your practice
Instructor (spirit)
Taming the Tiger, Dragon
Overcome both physical and mental challenges in order to connect to the non-physical