Introduction to the Arm Bridge Stance , a Zhan Zhuang , developing stillness training which is a major part of Nei Gong
Why train in this stance ? How to correctly do it ? What are its benefits to IST and health.
Stillness training is an essential part at Arm Bridge Tai Chi Group. During this period one learns to understand their internal self thru this Stance training.
In Stillness training you become aware of any tension you may have inside, you become aware your posture position , you become aware of your mind, you become aware of energy stuck in some part of your body, you become aware your of your Song, you become aware of your Roots, you become aware of your sensitivity and you become aware of Yin & Yang in this powerful stance.
Now you see , there are many developments in Arm Bridge Stillness training. It is not simply just putting both arms out but rather countless opportunities to improve yourself, especially the internal system.
Tension Awareness:
Due to our incorrect posture and the way we live , we have build up tension aka negative energy store in different parts our body. Common areas are your neck, shoulders, lower back, waist area, parts your legs, etc.
This tension makes life difficult as one is uncomfortable to stand still and often affecting your mood swings. The Arm Bridge Stillness Stance practice will provide awareness to these tension spots and the opportunity to apply JFM - joints opening, fascia expansion, & muscle hanging to release this negative tension.
During the Arm Bridge Stance from my own experience and years of practice, it was designed to “ Land “ tension on your shoulders.
How we raise our arms, how we hold them up is done physically. The angle of both arms already puts mild stress on the shoulders. Only a matter of short time , tension will increase. This tension in a stillness stance allows you to reframe this situation teaching you how to internally song, clearing your mind, opening & song the shoulders, & developing posture to release this tension.
To understand softness in IST, you learn to understand its opposite- tension.
With time, proper method & direction, you will experience comfort in the Arm Bridge Stance.
Posture Awareness:
Posture training is an important part of Arm Bridge practice as much of your body’s tension is due to poor posture.
Upright standing but not rigid straight. A slight bow like stance were tension can be released due to an improved “ Line Energy “ tunnel within your body. You become aware to gently tuck in your tail bone, drop your shoulders , & relax your neck , etc as part of your posture awareness during the Arm Bridge Stance. Correction in posture is essential to overall IST practice.
When there is correct posture, there is “ proper Energy alignment “ ( PEA ), which journeys you into to Comfortable.
Mind Development:
Your anxious and clutter mind will be exposed during the Arm Bridge practice. Too much stress in your life often causes your mind to not be able rest and slow down.
The wonderful benefit of this stance practice will help you clear your mind. In the actual moment of doing the Arm Bridge, your posture will become better, you learn to internally redirect tension .. thus the mind becomes the free mind so you become closer to your senses.
The calm mind is developed during the Arm Bridge Practice.
Sensitivity Awareness:
As you gain more experience practicing the Arm Bridge your sensitivity to sound, touch and feeling , etc will absolutely increase. Because of your improved quiet mind , your connections to the senses will heighten. In stillness training you the principles of the 3 Cs are applied: a calm heart, calm body and calm mind. These are crucial in 2-person drills we do at Arm Bridge classes.
Your touching will be sensitive to force, resistance, clutter mind and tension ( FRCT ).
Sifu Chen’s sensitivity level is very advance. You move, he moves before you; you move energy towards him, he can neutralize and rebound back to in softness, leaving you unable to keep your balance.
He listen with his hands due to his IST training.
He practices the lok Kua stance , another stillness exercise, to achieve this sensitivity ability. Sifu Chen is well aware of hanging all the muscles while not collapsing the internal structure.
Rooting Awareness:
During the Arm Bridge training, you have one leg in the back and one forward. The back leg is the Yang, the front is Yin.
The back leg is holding up 99% of your gravity alignment pressure ( GAP ) in the beginning the back leg will feel fatigue and tired because of the bottle up of stuck energy. This is normal in the beginning
As you learn to correct your posture , more internal Song , joints opening, and especially your bubbling spring connection with earth’s internal space below, your Rooting will improve.
Having Roots will improve all facets of your IST, including tai chi set, meditation walking, 2 person drills, etc.
Sifu Chen training is all about developing Rooting and Song. They actually go together and depend on each other. Arm Bridge practice will develop your confidence in Rooting awareness.
Song Awareness:
Just one word: Song
Sifu Chen mentions this to me daily due to its immense importance. Song in Chinese means relax but what most people don’t know is much of this song means your ability to “Release.”
In the Arm Bridge practice you are constantly releasing energy from your entire body , especially your shoulders , where tension is 100% obvious.
Learning to release energy in stillness is crucial in the early stages of IST practice. Learning to release tension in dynamic movement is difficult without the stillness skill set.
Song is elusive and difficult to learn due to our muscle reflexes and not knowing how to receive & open up to welcome energy. Arm Bridge practice will absolutely develop your Song
Yin & Yang Awareness :
We receive in Yin and release in Yang. You are constantly doing this in the Arm Bridge Stance. Your arms and front leg are in internally open to receive the Chi from nature - this is Yin , your back standing leg is constantly releasing through bubbling Spring- this is Yang.
The understanding of Yin Yang interplay is an important principle in Nei Gong . Yin Yang is not rigid, you learn to apply what is needed in any given situation.
In the Arm Bridge Stance, an internal system stillness exercise , you are in constant Yin Yang ☯️ mode.
Why do the Arm Bridge Stance ?
Having daily awareness of why you do this dance will provide ongoing reasons and motivation to do it regularly & everyday . From tension releasing to sensitivity training, improved posture , etc these reminders will provide the “Why’s.”
How to Do the Arm Bridge Stance :
1. One leg forward & one leg back at 45°, 99% of the gravity alignment pressure on the back leg (GAP )
2. The bottom of your feet is GOES - gentle, open,even and supple with COP - consistency of pressure
3. Waist & hip areas: SOS - soft , open , supple
4. Knees gently bent
5. Lower hips inwards (gently tuck in tailbone)
6. Arms out - not straight & rigid; Slight moon circle 10-15%; hands gently expanded out; shoulders rounded, downward
7. Your mind is quiet clear
8. Open chest area horizontally
9. For the first year you can work on 8 to 10 minutes hold; Intermediate level 14-20 mins
10. Early morning is good time to do it
What benefits in Doing the Arm Bridge Stance
Every time you are doing the Arm Bridge, you are connecting with nature
Every time you are doing the Arm Bridge, you are correcting your posture and releasing tension
Every time you are doing the Arm Bridge, you are learning more about yourself
Moreover, know there is the Tai Chi saying : In stillness there is movement and in movement there is stillness. This points out the importance of two dynamics co existing & in harmony working together.
I kept the below quote I read online that reminds me the duality of opposing forces are always interdependent & complementary.
“ .. While the body may be still, the mind and internal energy (Qi) should be active and circulating. This "movement" in stillness allows for the preparation of power and the readiness to react..”
The Arm Bridge Practice benefits are endless.
In summary, learning the Arm Bridge stance many years ago was the game changer for me that Bridge the gap between external and internal understanding and expression ; additionally, not simply a series of choreograph movements that represented balance & relaxation but a series of principles that are woven into the choreograph movements that takes you into the internal space of nature
It provided a platform for me to understand about Chi , about connection to this universe around us. The Arm bridge looks easy to do and it is, only if you can learn how to open your heart and surrender yourself to change.
Wayne