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Zhan Zhuang Wuji, the Universal Stance

IntermediateBalanceTier T2

A standing posture called the universal stance. You stand with feet shoulder-width apart, knees relaxed and arms hanging at your sides, and hold the aligned posture.

Targets: Lumbar Spine

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

30 sec

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man standing upright, feet shoulder-width and parallel, weight even, knees relaxed.

    Step 1 of 4

    Stand upright with your feet shoulder-width apart and pointing forward, your weight equal on both feet and your knees relaxed and unlocked.

  2. A man standing with his arms hanging loose by his sides, fingers gently curved, shoulders and neck relaxed.

    Step 2 of 4

    Let your arms hang down by your sides, fingers gently curved and slightly apart, shoulders and neck relaxed.

  3. A man standing in the quiet held posture - suspended head, tucked tailbone, gaze forward and slightly down.

    Step 3 of 4

    Settle into the held posture - head as if suspended from above, tailbone tucked in, gaze forward and slightly downward.

  4. A man standing upright, feet shoulder-width and parallel, weight even, knees relaxed.

    Step 4 of 4

    Stand upright with your feet shoulder-width apart and pointing forward, your weight equal on both feet and your knees relaxed and unlocked.

Breathing

  • Breathe smoothly and gently, inhaling and exhaling through the nose with the mouth closed and the teeth unclenched. Keep a smooth even rhythm with equal time for the in-breath and out-breath.

Safety Information

Practise on a clear, flat, non-slip floor in a quiet space. Anyone with a back, hip, knee or balance problem, or who cannot stand comfortably, should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stand only within a comfortable time and step out of the stance on unusual pain, numbness or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.