[Martial Arts] Golden Rooster Stands on One Leg to Strengthen Muscles and Bones

Autor: Jeffi Chao Hui Wu

Fecha: 19-7-2025 Sábado, 5:27 a.m.

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[Martial Arts] Golden Rooster Stands on One Leg to Train Muscles and Bones
Many people think that the Golden Rooster Stands on One Leg is just a balancing action, but that is not the case. As you practice deeper, you will find that this action not only trains "standing firm," but is also a core method that directly connects to the essence of muscles and bones. It can train bones, it can train tendons, and it can also refine your structure, breathing, and intention.
Every day I practice the Golden Rooster Stands on One Leg, especially in the early morning by the sea, where the cold air is biting, my feet on the wet ground, dressed lightly, and the air is clear. I stand for several minutes, ten minutes, alternating between my left and right legs, never feeling tired; instead, I feel relaxed all over, my blood and energy flowing more smoothly, and my vitality increasing.
Many people ask me, "Why do you stand for so long? Is it really useful?"
I simply say: The Golden Rooster Stands on One Leg is not about the action, but about the awareness of muscles and bones.
With my eyes closed, I can stand on one leg for 10 minutes, keeping my foot elevated the entire time, relying entirely on the sensitivity of my foot and my inner structure to maintain balance. After finishing, I feel neither tired nor dizzy; instead, my energy flows more smoothly. When practicing with my eyes open, I can stand on each leg for over 40 minutes without switching legs, leaning against a wall, or using any external support, truly achieving "using the skeleton as the body, using energy as the balance."
This is not boasting, but rather the result of years of practice and accumulation, naturally emerging from my body.
If you take it seriously, you will feel your soles as if they are rooted in the ground, your arches spreading, your tibia vertical, your femur supporting, your spine automatically adjusting, a line of force extending from your feet to your head. Standing there, your body will find its balance on its own. It is not about relying on muscle strength, but rather the bones supporting themselves. At that moment, the fascia throughout the body slightly stretches, and the muscles and bones seem to be guided by threads, unifying the inner and outer.
I am not pursuing "standing for a long time," but rather restoring the body's most primitive abilities.
Humans are naturally capable of standing, but modern people sit too much, wear soft shoes, and rely on their eyes to walk, having long forgotten how to stand on their own using their muscles and bones. The Golden Rooster Stands on One Leg brings all of this back.
Moreover, this action has very practical benefits for bone density. When standing, the entire weight of the body is concentrated on one foot, which is far more effective than distributing the load across both feet. The longer you stand, the more sustained pressure stimulation your bones receive, and the bone cells will automatically activate their rebuilding mechanisms. You don’t need to take calcium tablets or jump around; just standing quietly like this every day, your bones will know they need to become stronger. This is not hearsay; it is my personal experience.
Not only are the bones being trained, but the tendons are also being trained. When you are still, the tendons are subtly moving, stretching, adjusting, and balancing throughout the body like fine threads. The longer you stand, the more aligned the tendons, the straighter the bones, and the more stable the person becomes.
Most importantly—your awareness will become clearer and clearer. As you continue standing, you will not rely on your eyes to find balance, but rather on your body itself to "perceive." You can stand steadily even with your eyes closed because you have connected with your own muscles and bones.
The Golden Rooster Stands on One Leg may seem simple, but when practiced to the extreme, it becomes a profound art of movement hidden within stillness, generating strength from tranquility, controlling bones with tendons, and conveying spirit through bones.
This is not just a fitness action; it is an activation program for bodily wisdom.
Modern people think every day about using smartwatches to measure health, yet they do not realize that their bones have long been "offline";
and the Golden Rooster Stands on One Leg is the simplest and purest "muscle and bone awakening key."
After practicing for a long time, you will understand what it means to "stand like a pine tree" and what it means to "root into the ground."
I practice every day and also update my body's state every day. The Golden Rooster Stands on One Leg is not just a posture; it is my way of communicating with my body every day.
No competition, no desire, no fatigue, yet I am continually growing stronger.
Many people see that I have written two articles on the Golden Rooster Stands on One Leg and ask, "Haven't you already talked about this? What’s different?"
I want to say: The previous article "Closed-Eye Golden Rooster Stands on One Leg for 10 Minutes" is to tell you "I have achieved it"; this one is to tell you "You can achieve it too."
One article records extreme performance, while the other dissects structural principles.
One showcases results, while the other analyzes methods.
Together, they form a truly complete system of "muscle and bone awakening + self-repair of the body."
Just like some people are shocked by videos of Tai Chi push hands, but what truly changes the body is whether you are willing to start from "standing post."
Standing with eyes closed for 10 minutes is the result; the self-stabilization of muscles and bones is the reason.
These two articles represent a gentle counterattack of the body against the technological society.
While most people use watches to measure health, I listen to my body through my standing posture.
What is truly rare is not that I can stand firm, but that this era no longer believes it can still stand firm.

Source: http://www.australianwinner.com/AuWinner/viewtopic.php?t=696935