If you want a true understanding of the stance you train the stance itself.
This doesn't exist if you are someone who trains for function. If you want a true understanding of a stance then you have to move as part of that stance training. A stance that stays still for more than 1 minute has no function in fighting. In fighting, the function is that your stance transitions into other stances, sometimes quickly and sometimes with pauses. Your stance is combined with your footwork and the understanding of weight distribution is key to know when your stance should resist completely, for a moment, and when your stance should yield.
A stance that does not move is a stance that cannot function in a fight. Give it a try, stand still for 1 minute in a horse stance during sparring and see how well that works for you.
Here's a complete walk down of stances:
Attacks: Stance:
0:06 1st attack Opponent attacks with kick : Move back into horse stance transition into cat stance, transition into horse stance.
0:10 2nd attack Opponent attacks with punch: Move into golden rooster stands on leg stance. (failed to kick so opponent grabs leg)
0:19 4rd attack Opponent attacks with low sweep: Move from horse stance transition in to horse stance, grab opponent's legs
0:37 7th attack Opponent attacks with punches: Stand in cat stance, give up cat stance
0:51 8th attack Opponent grapples: Golden rooster stands one leg, transitions into a second golden rooster stands on one leg (used to raise my opponent's foot to grab it)
0:55 9th attack Opponent charges: Transition into cat stance, Transition into bow stance (completely resist and redirect opponent's energy).
1:03 11th attack Opponent charges: Start in low horse stance, (stance gives after initial impact)
1:09 12th attack Opponent smothers: Start in low horse stance, shuffle back into horse stance. (resists completely), transitions into bow stance to grab opponent's leg, transitions into horse to lift (take note that my lead leg does not move from the spot from horse to bow it stays there.
During each stance there was a shift in weight distribution caused by me or by my opponent. Each transition required that I
- un-root,
- balance,
- re-root.
Which is 3 of the elements needed for a good stance. None of these can be learned or mastered by standing still in a stance. Standing still in a stance wasn't designed to help you understand a stance more. It's designed to help build strength while focusing on small shifts in weight distribution that you otherwise wouldn't know when there is a lot of movement. The first thing that is taught about a horse stance is that the weight distribution is 50% on each leg. This is not as easy to do as it sounds. True 50-50 weight distribution in a horse stance will actually make your body feel lighter as if there is no weight at all. It's like a see-saw. Put two heavy people of the same weight on each end and the see saw will balance. It's possible to move this balance with the lightest of touches. Have one person weigh more than the person on the other end of the see-saw and you'll use a considerable amount of energy to keep the see-saw in the same position when it's balanced. This is only part of the stance, the complete understanding of a stance is when you use it in the context of function which adds additional elements in which a stance has to navigate.
In martial arts sometimes it's more effective training to train 2 things at once instead of training only one thing at a time. Babies that are first learning to walk train more than one thing at a time. Balance, stance, coordination, and grabbing.
Take note of the bridge builder, wheeler. Hands and feet working at the same time. When you fight, your body does and manages multiple things all at once and the sooner students can get their brains to do that the better.
I'll have to check to see if I have a video of a 5 year old girl that I used to train. If a child can move like this at the age of 5 then doing 2 things at once (stance and punch) in a martial arts class should be do-able