[Extreme Martial Arts] How to Practice the Golden Rooster Stands on One Leg

Author: Jeffi Chao Hui Wu

Time: 2025-8-19 Tuesday, 6:02 AM

[Extreme Martial Arts] How to Practice the Golden Rooster Stands on One Leg
When I first encountered the Golden Rooster Stands on One Leg, I did not realize its importance. It was only occasionally that my senior brother, Master Lin Wenhui, reminded me that standing on one leg is key to balance. I truly began to put in effort after practicing stance training for many years, and I came to understand that the Golden Rooster Stands on One Leg, like the horse stance, is one of the most fundamental skills in martial arts.
At the beginning, I could only hold it for a few dozen seconds. I could maintain balance with my eyes open, but once I closed them, my body would immediately sway. At that moment, I realized that the visual references provided by our eyes occupy most of our sense of balance. Once the visual input is cut off, the body can only rely on the vestibular system and proprioception to maintain stability. This is a real challenge that practitioners must face.
My method was simple. I started by practicing with my eyes open for one minute each day, gradually increasing to five minutes, then ten minutes. Once I could stand steadily for ten minutes, I attempted to close my eyes. The difficulty indeed increased several times; at first, I could only maintain it for twenty to thirty seconds. But I did not rush; I persisted every day. My body seemed to be exploring a new path, my nerves slowly adapted, and my muscles gradually coordinated.
In practicing the Golden Rooster, I paid special attention to my breathing. It should not be hurried; it must be deep and long. Inhale and exhale through the nose, letting the breath sink to the dantian. Only with stable breathing can the body remain stable. Sometimes I would count my breaths; for example, a hundred breaths would take about ten minutes. Using breathing instead of a timer made my mind calmer.
As time went on, I began to sweat lightly. This was a warm sensation from the inside out, not the profuse sweating from intense exercise. Standing by the sea, with temperatures between six to nine degrees Celsius and dressed in autumn clothes, I still felt no cold. This made me even more convinced that the Golden Rooster Stands on One Leg is not only a balance training but also a practice for the flow of qi and blood.
My personal record was over forty minutes for each foot with my eyes open. The first complete record with my eyes closed was thirty-five minutes, with the video showing the date, time, and location. Throughout the process, my left foot did not shift; although there were several significant adjustments in between, I maintained stability. At that time, I breathed 248 times, averaging about 8.6 seconds per breath, with a maximum heart rate of 110, and I was lightly sweating throughout. When I finished, I did not feel fatigued; I only stopped because the time was up. This made me realize that the limit is not in the body, but in the mindset.
Many people question the value of the Golden Rooster Stands on One Leg, even considering it a performance. However, my own experience is that it has three major benefits for martial arts training. First, balance. Only by being able to stand steadily can one exert force in actual combat. If one loses balance after a strike, all techniques become ineffective. Second, breath. Long-term breath control allows the qi in the dantian to be generated naturally; this internal stability is far more reliable than external rigidity. Third, focus. When practicing the Golden Rooster with eyes closed, swaying is inevitable; whether you can remain calm in your heart determines how far you can go.
Compared to other practices, the Golden Rooster Stands on One Leg has its uniqueness. The horse stance trains the lower body, with both feet distributing force, stable as a mountain; the Lingzi step practices walking, with a constant rhythm and smooth breathing; while the Golden Rooster Stands on One Leg is extreme balance, reducing all support to a single point, concentrating intention and qi. This concentration allowed me to truly understand the meaning of "one against a hundred."
Practicing the Golden Rooster should be gradual. Beginners should not be greedy for duration; start from a few dozen seconds and increase a little each day. It is best to practice in a quiet place to avoid distractions. After stabilizing with eyes open, then close your eyes. The challenge of closing your eyes will help you understand what true body awareness is. Leg soreness is a natural response, but after prolonged practice, soreness will transform into warmth, and warmth will become stability.
I must also remind you that the Golden Rooster Stands on One Leg is not something everyone can see immediate results from. It requires patience and perseverance. If you try to stand for ten minutes right from the start, it is easy to get injured. Especially for those with weaker knees or ankles, it is even more important to progress gradually. Just like I took years to reach the level of standing for dozens of minutes, it is impossible to achieve overnight.
The Golden Rooster is also beneficial for health preservation. Older people often say, "People age first from their legs," and weakness in the legs is the root of mobility issues. Standing on one leg precisely exercises the muscles, bone density, and arch strength of the legs. Even just one minute a day can enhance balance and reduce the risk of falling.
My experience is to treat the Golden Rooster Stands on One Leg as part of my daily practice; there is no need to force extremes, but to make steady progress. Standing practice builds roots, walking practice cultivates qi, and the Golden Rooster Stands on One Leg practices balance and focus. The three complement each other and are indispensable.
When I saw myself in the video holding for thirty-five minutes with my eyes closed, I knew this was not for show, but proof of my training. It made me more certain that the foundation of martial arts is not in flashy tricks, but in these seemingly simple movements. True skill is not in the eyes of others, but within one's own body.
How to practice the Golden Rooster Stands on One Leg? The answer is simple. Persist every day, record every day. Do not pursue speed, but seek stability. Over time, duration will naturally increase, and the body will naturally improve. In the end, you will find that it is not you who is persisting in the Golden Rooster, but the Golden Rooster that is shaping you.

Source: https://www.australianwinner.com/AuWinner/viewtopic.php?t=697254