Standing Meditation

Introduction

Standing meditation, which has many purposes and benefits, dates back to ancient times (Garofalo, 2008). According to historical records, some of its techniques are over 5,000 years old (Dudeja, 2019).

Standing meditation helps the meditation practitioner focus on their internal bodily sensations and the present moment by simply standing or holding specific standing postures. It cultivates the multiple benefits of harnessing Prana, Ki, Qi across varying ancient wisdom traditions. Standing meditation shares benefits with sitting meditation techniques such as multiple therapeutic effects, relaxation of mind and body, centeredness, focused awareness and integration of body, soul and mind. However, standing meditation engages the body’s core muscles and emphasises the structure of the muscles. The latter is critical for proprioception, balance, and movement (Still Mountain Tai Chi, 2020).

In addition, people with certain conditions, such as arthritis or sports injuries, may have difficulty achieving mindfulness in sitting postures, as the latter requires prolonged sitting, which may be challenging for this population (Garofalo, 2008). Moreover, in some traditions, standing meditation is considered the best for the flow of spiritual energy, Prana and Qi and chakra alignment. Standing pose has a definite advantage in terms of concentration, as it is easy to stay mindful, as drowsiness is rarely a problem (Dudeja, 2019).

Below, we will discuss the role of standing meditation in Buddhism, the most common types of standing meditation in Yoga and Qi Gong, along with their uses and scientific benefits.

Standing Meditation in Buddhism

According to traditional Buddhist teachings, there are four meditation postures: walking, sitting, standing and reclining.

In essence, a standing Buddha renounces conflict or rises from meditation after attaining nirvana to teach the Four Noble Truths, namely dukkha or the truth of suffering, samudaya or the truth of the cause of the suffering, nirodha or the truth of the cessation of suffering and magga or the truth of the way that releases from suffering (Perkins, 2020).

Types of standing meditations

Yoga: Tadasana Tāḍāsana | Samasthiti Samasthitiḥ

“The body extends upwards, with the base as firm as a rock; the mind is steady and attentive. Tadasana teaches balance, centring and evenness and direction of extensions. These principles apply to all the postures.”

– B.K.S. Iyengar

History of Tadasana or Samasthiti

The word Tadasana comes from Sanskrit and means “mountain posture”. Samasthiti means equal standing pose. The two have the same standing posture. Tadasana is the basis for various standing postures and, according to Vyayama Deepika, is part of the ancient sequence of danda practices. However, it was not until the twenties that it began to be popularised as part of hatha yoga. Krishnamacharya was the one who adopted Tadasana or Samasthiti into modern yoga and made it the primary basis for vinyasas between asanas (Dudeja, 2019).

Uses of Tadasana

Tadasana is an excellent option for improving posture and relieving back pain and muscle tension for those who spend hours in a sedentary office job. It strengthens the back muscles and brings the skeleton into a neutral position. It can also be a starting pose for other asanas (Dudeja, 2019).

Scientific Benefits of Tadasana

Tadasana has therapeutic effects on the nervous, digestive and respiratory systems (Dudeja, 2019).

One of the main benefits of Tadasana is that it improves posture and balance and makes the spine more flexible. It strengthens and tones the gluteus and abdominal muscles, as well as the knees, hips and ankles (Healthline, 2021; Dudeja, 2019).

In addition, Tadasana relieves pain in the back, hips and legs caused by compression of the spinal nerve roots. This, in turn, usually occurs due to degenerative processes of the vertebral discs (Dudeja, 2019).

The benefits of a posture can be increased by combining it with others. For example, just 40 days of Tadasana practice in tandem with other poses such as Surya Namaskar, Trikonasana, Padmasana, Shavasana, and Ardha Matsyendrasana significantly improves cognition and breathing and also has a beneficial effect on the cardiovascular system by reducing body mass index and blood pressure (Malhotra, 2005).

Qi Gong: Zhan Zhuang

History of Zhan Zhuang

Zhang Zhuang, or post-standing Qigong, is a traditional form of qigong practice performed in a standing posture. This simple exercise dramatically improves vitality, self-esteem, and mental clarity (Yongnian, 2015). The literal translation of Zhang Zhuang means “pile-standing” or “standing like a tree.”

The Post Standing Qigong (Zhan Zhuang) practice history dates back to 5000 years. However, the exact period of its development is still debatable (Lueck, 2020). As a part of medical practice, Zhan Zhuang was popularised in the 1950s (Guo, 2018).

(Image source)

Uses of Zhan Zhuang

Zhang Zhuang is practised to calm the central nervous system and increase self-control over the autonomic and peripheral nervous systems. By improving the functions of the nervous system, Zhan Zhuang brings harmony to the body. This is an excellent technique for improving metabolism, respiration and blood flow. Zhan Zhuang is also used to enhance Qi function and balance the body’s physiological processes. It emphasises the concept of wholeness and restores the body and physiology (Guo, 2018).

Scientific Benefits of Zhan Zhuang

Over 70 years of clinical use of Zhan Zhuang, numerous scientific benefits have been noted.

According to the latest research, Zhan Zhuang has a therapeutic effect on adults with certain physical and psychological conditions, including but not limited to hypertension, digestive disorders, type 2 diabetes, spinal problems, osteoarthritis, anxiety, depression, insomnia, and neurasthenia. It also corrects posture and improves college students’ body constitution, cognition, mental health, and attention (Guo, 2018).

Through posture correction, Zhang Zhuang increases physical energy. It unblocks the energy channels (Qi channels) and opens all the body’s energy pathways. It regulates the flow of energy from the head to the body’s centre (Dudea, 2019).

Other therapeutic effects of the practice include stimulating the production of haemoglobin and increasing the number of red blood cells. The latter increases the oxygen supply to the body and improves all bodily functions (Dudeja, 2019).

Conclusion

Standing meditation is one of the four forms of classical meditation in Buddhism and is also found as a practice in other traditions. The psychological and physical benefits of standing meditation even sometimes surpass those of sitting, walking, and lying down. Standing meditation improves posture, relieves symptoms of psychological stress, and prevents and treats some chronic diseases. It is an excellent option for people with disabilities and injuries who find it challenging to practise other forms of meditation.