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Thoughts on Self Defense, Boxing, and Basic set for beginners

Cheng Man Ching’s student Robert Smith said if you wanna know how to fight- “take up Boxing!”

boxing has:
-stretching
-warm-ups- light hand weights, jump rope, shadow boxing
-defense work- covering, slip, duck, bob, weave, shoulder roll, parry, catch.
-stance work
-stepping work (attacking, defending, evasive, countering)
-striking (jab, cross, hook, uppercut) 1,2,3,4,5,… count combinations.
-stepping and striking work, ring craft
-endurance and stamina training,
-speed and power training.
-bag circuits (heavy, speed, double ended, uppercut)
-sparring drills
-partner drills: focus mitts, belly pad
-sparring
-fighting

After you take up boxing the information in the Tai chi forms will make sense. Both are very similar in principle believe it or not.

To bad Robert Smith didnt take up Sanda or Muay thai because they have everything that boxing does but with kicks, knees, elbows, and throws added.

That kind of training will add confidence for Self Defense for the Streets.
—————————————————————————————————————————-
basic kick boxing set for absolute beginners:
1. Shake down
2. Jab cross jab cross- push kick, back kick, double hop switch
3. Shake down 2- double left/right
4. Rt chop- low, med. High side kick
5. Same on left
6. Shake down 3- bow stance
7. 10 side kick right
8. 10 side kick left
9. Shake down (jump rope)
10. Triple jab cross jab low,med. High kick (right)
11. Same but left
12. Shake down (shuffle)
13. 4 punches to front- side kick, speed bag punching with shuffle (right)
14. Same on left
15. Shake down cool off

What is purpose of solo forms and where did they come from?

my answer: purpose of forms- ingraining encoded combat techniques in your mind-body memory to gain a reflexive response in a fight or flight situation. It is often used to gain health, strength, for sport, and spirituality.

Forms embody the spirit and tradition of a particular group of people. Chinese Martial arts were from ancient military tribes,clans, and army for conquering and defending from invaders. Temple styles also developed systems using forms. Taoist and Buddhist temple forms came from places like Wu Dang, Shaolin, Ermei, Huashan, Maoshan, and other traditional Chinese mountains and places with temples and monks. Confucian scholars as well prescribed society to learn health training exercises and forms. Doctors of Chinese medicine got involved with study of acupuncture, herbs, and diet and came up with a variety of health forms like du-na, dao-yin, and wu-xing forms. Performance martial arts came from Chinese Opera and Circus. These were traveling groups from the silk road who were skilled in wrestlers, acrobats, artists, knife throwers, contortionists, performance of various qigong feats, and breaking bricks skills, to new a few. There were family styles where people were dedicated to the study of forms handed down from ancestors. There were combat forms studied by masters who were involved with the security of the Royal family, Merchants, Gold, and wealthy people of status from thieves and gangs. There were Lei Tai events who was best in village, best in a particular city. People in sports got involved and began evolution of various forms as sports ‘physical education’ with places like Chin Wu, and sport colleges. In the 1900’s sports competitions started to evolve, organized to share in combat traditions, masters collaborated like the Nanking 1930’s and an Olympic demo in Berlin in 1936. Many forms were shared with the public and simplified. Post World War II created the Chinese revolution and martial arts forms split from people who migrated to Taiwan and abroad vs Mainland China. PRC China evolved into pre- and post- cultural revolution with traditional vs modern martial art forms. While Taiwan and those who fled communism kept many of the traditions unaltered, PRC’s modernism of “compulsory” forms altered from traditional forms for public health and sport was developed for regional, college and city team competitions in PRC China. Also the international community has learned forms from many athletes, coaches, and masters when they migrated to many countries around the world.

Principles!

Its not really about big muscles if you look at the principles he is talking about.

The principles apply to IMA and CMA in many ways to help you evolve as a athlete.

these apply more to just lifting weight:
1. continuity- consistency getting in the gym and working out
2. Understanding- understanding what your doing, why and knowledge.
3. recovery- good sleep, nutrition, and day off
4. solid foundation- gotta have basics before the complex
5. Individualization- know your weaknesses and where you need to improve.
6. specialization- planning and changing to develop new skills
7. periodization- have a plan before you train, enough what your body can give to achieve goals.
8. variety- your training program needs to constantly change
9. training economy- use time wisely in gym, train hard then go.
10. progressive overload- program need increased demands- more weight, more repetitions.
11. nutrition- got to eat healthy, most important discipline
12. safety- common sense, know what your body can do.

Sahaja Yoga

Sahaja Yoga is a sitting practice much different than Hatha, Pilates, or Bikrim yoga where the body is stretched and held in postures to circulate energy. Yoga means harnessing the mind. This practice involves quiet sitting and some basic concentration exercises to allow the mind to begin to understand a thoughtless state of pure awareness. Sahaja yoga uses the subtle system of channels and chakras associated with the endocrine and nerve plexuses in the body. These include- pituitary gland, pineal gland in head, thyroid and para-thyroid in the throat, cervical nerve plexus, thalamus in the chest cavity, adrenal glands, spleen, and pancreases in the abdominal cavity, and lastly the ovaries and testes along with the sacral plexus.

3 channels- Left – Ida, right- Pingala and Central sushumna.

Ida- Left represents emotion, subconscious, the past, wind (internal energy), carbohydrates, moon, yin, feminine.
The left rises from the mooladhara (earth chakra) up descending colon, through stomach/spleen- left lung and heart, crosses 3rd eye to right brain.

Pingala- Right- represents aggression, supra conscious/ego, future, bile production, protein, sun, yang, masculine. Rises from Swadisthan (sex chakra) up the ascending colon through the gall bladder and liver, through the right lung, up to 3rd eye and crosses to the left brain.

Sushumna- Central channel- it represents the present moment, phlegm production. It arises from the sacrum the kundalini passes through up the spine and center of body to top of head (Brahma’s aperture- baby’s soft spot) awakening the spirit and conscious awareness.

To balance the channels- the method of alternate nostril breathing is applied. In yoga this is called Pranayama. You inhale through left nostril, close left nostril and exhale out the right nostril. Then reverse: inhale through the right nostril, close the right nostril and then exhale out the left. This should be done 3 times for each nostril. It will clear out negative energies in the channels, stale air and toxins from the lungs. The central channel is cleanes by breathing through both nostril and bending forward in a bowing motion and forcefully exhaling at the last 3rd section of the breath. Do this 3 times. You can add the visualization of dark colored smoke leaving the Brahma’s aperture at the top of the skull making the central channel a pure blue color.

Raise the Kundalini exercise by rolling the hand up the front of body to over your head 3 x. see video.

Do Bhanda- that is 7 times making a half circle arch with your right hand from the left side palm, over your head and to right side. Say the name of each chakra for each arch you make over your head. This will seal and protect your energy. See video.

Chakra Meditation-
Sit cross legged on ground, in a chair with feet touching floor, or standing.
Lower both hands to face the earth and take a few breaths to allow your mind to clear.

Mooladhara- (Innocence)cleans the earth chakra by having left palm up rested on your knee, and right palm towards the earth. Say with sincerity 4 times- “Earth- please take away all my negative emotions and balance my energy”. Visualize negative energy such as emotions, anxiety, bad moods, and past karmas leaving the left side of body out of the right hand into the earth where it is neutralized by earth elements.
This is the charka of returning to innocence, simplicity, joy and purity. Its color is red and had 4 petals. Sexual excessiveness, black tantra, and greed damage this chakra.

Note: Kundalini- is the spiraling sexual energy between the Mooladhara and Swadisthan chakras at the Sacral Plexus. The purpose is to move the energy up into the body.

Swadisthan- root or sex chakra (Creativity). change the right hand to palm up and raise the left hand towards the sky. Say with sincerity 6 times, “Sky, please take away all these aggressive thoughts.” Visualize excessive aggression and angry energy from the right side of the body leaving the left hand and out into the sky where it is neutralized by the sun, sky and stars. All the future karma, stress, and anger leaves you. This is associated with the Fire element and creativity. It controls reproduction and our ability to concentrate. Alcohol, drugs, bad eating, and an ego centric life damages this chakra. This chakra is orange and has 6 petals.

Nabhi- Solar plexus (Peace). Place the left palm facing up on your left knee and right hand on your navel. Say 10 times to yourself with sincerity- “Please help me find pure self knowledge”. This is the chakra of water element, it has 10 petals and the color is yellow. It is associated with peace, morality, generosity and contentment. Dominating others, impatience, worry, alcohol and drugs damage this chakra.

Nabhi- Bhavsagra or Void- Void is the energy center that Surrounds the Nabhi and touches the Swadisthan. Place the right hand to the left of the navel and say to yourself with sincerity 10 times- “I am my own master, I am my own guru”. This is the energy center of stability, balance lifestyle and principle of mastery.
Belief in false masters, day dreaming, and laziness will damage this chakra.

Anand- Heart Chakra (Compassion and Love). Place the right hand over your heart and say with sincerity 12 times- ” Iam not this body, I am not this mind, I am the pure spirit.” The heart chakra is associated with the Air element, the color green, and has 12 petals. This is the chakra of love, confidence, and compassion. Insecurity, fear, and inconsiderate behavior damage this chakra. It controls the lungs and breathing and hearts ability to circulate blood.

Vishuddhi- Voice/Throat chakra (communication). Place the right hand on the left side of the neck and say 16 times with sincerity- “I am not guilty.” This chakra is associated with the ether element, it is blue, and has 16 petals. Self esteem, pure relationships, communication, and diplomacy are positive aspects of this chakra. Feelings of guilt, sarcasm, criticism damage the balance of this chakra. Our movement, speech, and facial expressions are are governed by this chakra.

Agnya or 3rd Eye (Forgiveness)- Place the right hand over your forehead and say with total sincerity 2 times- “I forgive everyone”. After you have done that place your right hand on the back of your head and say with total incerity 2 times- “Please forgive me for whatever mistakes I have done consciously and unconsciously.” The Agnya is associated with the Light element, it is 2 petals and color is Indigo. Forgiveness, humility, and egolessness is the positive aspect of this chakra. Self centeredness, hatred, harm to self and others will damage this chakra.

Special note: Please say “Hum shum” during meditation for sometime, it helps us to be thoughtless. “He, Christ, is placed in our Agnya in the centre where the optic nerve and optic thalamus cross; it’s a very subtle point. It creates two sounds, Hum and Shum. Hum on the right-hand side superego and Shum on the left-hand side ego. Hum and Shum create two kinds of vibrations. The Hum sound creates the vibration, I am, I am. Hum, this comes from our existence power, that we know we have to live in this world and we are not going to die. Any human being who tries to kill himself is considered not normal. Normally, every human being or animal tries to retain its life, that is through the power of Hum, I am, the superego on the right-hand side and ego on the left-hand side is Shum.”

Sahasrara or Crown chakra (Integration)- it is also called the 1000 petal lotus. Place the right hand on the top of the skull and massage in a circle 7 times. With full sincerity say to your self, “Please help me attain self realization”. Raise the right hand over the skull a few inches and try to feel energy between the palm and crown of head. The energy may feel warm or cool. A cool feeling is what you are going for. This chakra is violet in color and is associated with integration. It integrates all other chakras, dimensions, our central nervous system, and thoughtless awareness. Doubts about self, reality, and our higher power will imbalance this chakra. This chakra is our link between consciousness and divinity.

Continue sitting with both palms face up on your knees and feel the result of practice. Remain in a state of thoughtless awareness. You can move your hand slowly over a chakras and feel the energy there. You can slowly move your hand in a circle 7 times to balance the energy there. Here you can listen to soft music and lectures of Shri Mataji. If you are sitting in a chair you can also do the practice with foot soaking in salt water. If you have excessive thoughts during practice you can put ice over your liver.

Close the meditation by doing the ‘Raising the kundalini’ exercise and ‘Bandha’ as mentioned in the beginning of the practice. Palms together in prayer- Dedicate your practice that all beings suffering in the universe may attain enlightenment.

“Meditation is the only way you can grow, because when you meditate, you are in Silence, you are in Thoughtless
Awareness. Then the growth of awareness takes place.”- HH Shri Mataji

Massage set for Martial Artist injury recovery

Basic series:
Patient on back-
place pads under knees
1. Head/neck
2. Right leg
3. head/neck
4. Left leg
5. head/neck
6. right arm
7. head/neck
8. left arm
9. head/neck

Head/neck region

1. lift head toward sternum
2. twist head left and right
3. turn head toward ear and push on shoulder
4. pull head elongating spine.

Legs-
1. lift leg as far as can go comfortably
2. press knee into chest
3. circle hip joint both directions
4. bicycle circles and reverse direction
5. pull leg

Arms-
1. relaxing shaking of arm and pull up/front of body
2. relaxing shaking of arm and pull toward feet
3. relaxing shaking of arm and pull laterally
4. relaxing shaking of arm and pull across body
5. relaxing shaking of arm and pull close to ear

Patient on stomach-
Series for the back:
place pads under ankles
1. circle palm 9x on sacral region and reverse direction
2. circle palm 9x on lower back and reverse direction
3. circle palm 9x on mid back and reverse direction
4. circle palm 9x on upper back and reverse direction.
5. place one palm on shoulder and other on opposite hip and circle hip
6. switch #5 to opposite shoulder/hip and repeat.
7. on left side on back. you can do the circle going up to shoulder and circle shoulder
8. repeat #7 on right side of back.
9. pull the legs

TCM diet

Traditionally the chinese way of eating is based on ‘Qi’ energy. This is done to maximize the daily amount of qi that we are given. It is important to note that many indigneous cultures seem to have naturally figured out what is best suited for them. For instance- those in tropical regions tend to eat what naturally cools them down, while those in polar regions tend to eat what will keep them warm. The diet is based on some of the principles of the macrobiotic diet- which is eating according to where you are. Currently I am living in a North American temperate zone that has four seasons- winter, spring, summer and fall so I must adjust my diet to this climate. If I were to move to a polar or tropical temperate zone then I should change accordingly, but because I am a zone that has 4 seasons, I must not eat as if I were in any other zone. This means that tropical fruits and vegetables, imported fruits and vegetables from europe, asia, africa, ect. are really of no use for me. If I were to live in India then it is good to eat the foods there, including curry and spicy which will make a person sweat to prevent heat exhaustion or heat stroke, however the Indian diet is not important for my current living zone. The best concentration of food sources are local and regional areas. Another good thing to consider in diet is organic food sources. Today our meats and vegetables are not fully raised properly. Livestock is often raised in factory type settings, farms may be using pesticides, and fields may be depleated from minerals in the soil.

The chinese diet is based on thousands of years of research in many Taoist monasteries. These places have researched the energies of the diet for health and medical benefits. The food energies are based on 5 energy types. Cold food energy is a weak force that makes the person feel generally tired. Cool food energy generally has a cooling effect on the persons system. Warm food energy have a warming and nourshing effect on the human body. Fire food energy is strong and has a heating effect that generally makes the person seem to have alot of energy, but is the most dangerous of them all. Neutral food energies are more used for people who have attained stable health. The cold and fire foods are the ones to avoid because they throw the ‘qi’ off balance by being extremes. A combination of these cold and hot/fire extremes leads to ‘Empty Fire’ leading to serious imbalances.

Meats-
5 elements differentiation-
Wood-chicken
Fire-lamb
Earth-cow
Metal-horse
Water-pig
Beef: neutral, sweet, Sp & St Qi & Blood Tonic
Lamb:
warm, sweet, Sp, Ki, Qi Tonic, Warms Interior
Ham: warm, salty, Sp Qi Tonic, Produces fluids, subdues Reb. Qi
Pork: neutral, sweet & salty, Sp, St. Ki, Lubricates dryness (Ni: si. cold)
POULTRY
Duck:
neutral, sweet & salty, Lu, Ki, Facilitates water passage, reduces, swellings
Chicken:
warm, sweet, Sp, St. Qi Tonic, Warms Interior
EGGS
Chicken egg:
neutral, sweet. Blood tonic, lubricates dryness
Egg white:
cool, sweet. detoxifies, lubricates Lu, coos hot sensations, benefits throat
Egg yolk:
neutral, sweet, Ht & Ki, blood tonic, lubricates dryness
Neutral
Chinese cabbage:
neutral, sweet, St & LI, promotes digestion & urination, tonifies Ki & Brain.
Carrot:
neutral, sweet, Lu & St. Sp Qi tonic, dries dampness & Phlegm
Corn: neutral, sweet, St & LI, Qi & Blood tonic, regulates Middle Jiao stimulates appetite, diuretic
Black Fungus:
neutral, sweet. St & LI, Qi & Blood tonic, cools Blood, stops bleeding
White Fungus:
neutral, sweet, Lu, Yin tonic, produces fluids, lubricates Lu
Pumpkin:
neutral, sweet. (Lu & Sp), Qi & Blood tonic, dries Damp, diaphoretic
Potato:
neutral, sweet. Sp, Sp Qi tonic, heals inflammation
Sweet Potato:
neutral, sweet. Lu, Sp & Ki, Qi, Blood & Yin tonic, benefits Kidneys, astringes Jing
Shiitake Mushroom:
neutral, sweet. St. Qi & Blood tonic, benefits St
Celery:
neutral, sweet bitter, St & Liv, Qi & Blood tonic, clears Heat. sedates Yang, dries Damp, calms Liver, expels Wind
Taro: neutral, sweet & pungent. St & LI, Qi, Yang & Blood tonic, circulates Qi & Blood, clears Heat. reduces swellings
Turnip:
neutral, sweet. pungent. bitter, Qi, Yang & Blood tonic, circulates Qi & Blood, clears Heat & Yang, dries Damp, diaphoretic, lowers Reb. Qi, detoxifies Yin tonic, clears Heat & Fire, dries Damp, clears Lu, lubricates Dryness, diaphoretic

Eggshell:
checks gastric acid, arrests bleeding
DAIRY
Milk: neutral, sweet, Ht, Lu, St. Lu & St tonic, produces fluids & lubricates the intestines
Butter:
warm, sweet, Yang, Qi & Blood tonic, circulates blood
SEAFOOD
Shrimp:
warm, sweet, Kidney Yang tonic
Eel: warm, sweet, Liv, Sp, Ki, Qi tonic, treats Bi syndrome, strengthens bone
Mussel:
warm, salty, Liv & Ki Qi tonic, treats simple goiter
Abalone:
neutral, sweet & salty, detoxifies, sharpens vision
Shark:
neutral, sweet & salty, Sp, Tonifies Qi, Blood, & Yin lubricates dryness, reduces swelling, tonifies S Zang
Carp: neutral, sweet, Sp & St, facilitates water passage, promotes milk secretion, heals swelling
Cuttlefish:
neutral, salty, Liv & Ki, Blood tonic, sharpens vision
Oyster;
neutral, sweet & salty, Blood tonic
Oyster shell:
cool, salty, Liv & Ki, stops sweating, astringes Jing, softens hardness Saltwater clam:
cold, salty, St. promotes water passage, elimir;ates phlegm, softens hardness
Freshwater clam: S
cold, sweet & salty, Liv & Ki, detoxifies, sharpens vision
Crab: cold, salty, Liv & St, activates blood, cools heat sensations facilitates recovery of dislocations
Kelp: cold, salty, St. softens hardness, facilitates water passage

GRAINS
Five element differentiation
Wood-wheat
Fire-corn
Earth-grain
Metal-rice
Water-bean
Glutinous rice:
warm, sweet, Sp, St. Lu, Sp Qi tonic
Malt: si. warm, sweet, Sp & St. promotes digestion
White rice:
neutral, sweet, Sp & St. Sp Qi tonic
Rice bran:
neutral, sweet & pungent, St, LI, descends energy
Rye: neutral, bitter, dries dampness, diuretic
Whole wheat:
cool, sweet, Ht, Sp, Ki, Ht & Ki tonic
Wheat bran:
cool, sweet, St, cools St Fire,
Buckwheat:
cool, sweet, LI, St, Sp, Qi & Blood tonic, clears Heat sedates Yang,
Job’s Tears:
cool, sweet, Sp, Lu Ki, detoxifies, Sp & Lu Qi tonic, diuretic
Barley:
cool, sweet.& salty, Sp & St. regulates St, expands intestines, promotes urination
Millet:
cool, sweet & salty, St. Sp, Ki, Qi & Blood tonic, clears heat, lubricates dryness, Tonifies Yin, benefits digestion detoxifies

LEGUMES
Soybean Oil:
hot, pungent & sweet, lubricates intestines Sword bean: warm, sweet, Ki, St & LI: warms interior, tonifies Ki, descends Reb Qi.
String bean:
neutral, sweet, Sp & Ki, Qi, Blood & Yin tonic
Yellow soybean:
neutral, sweet, Sp & LI, Qi tonic, lubricates dryness, eliminates edema
Black soybean:
neutral, sweet, Sp & Ki, circulates Blood & fluids treats Bi syndrome, detoxifies
Corn:
neutral, sweet, LI & St, Qi & Blood tonic, diuretic
Hyacinth bean:
neutral, sweet, Sp & St, Qi tonic, eliminates edema
Broad bean:
neutral, sweet, Sp & St, Qi tonic, eliminates edema
Peas: neutral, sweet, Sp & St, Qi & Blood tonic, descends Reb Qi, diuretic, induces bowel movements Kidney bean:
neutral, sweet & bland, diuretic, heals swellings
AdZUkI bean:
neutral, sweet & sour, Ht & SI, diuretic, heals swellings, detoxifies
Castor bean:
neutral, sweet & pungent, Lu & LI, detoxifies & heals swellings, induces bowel movements
Mung bean:
cool, sweet, Ht & St. detoxifies, clears heat, diuretic
Soybean:
cool, sweet, LI & Sp, Qi & Blood tonic, clears Heat, lubricates dryness, eliminates edema
Tofu: cool, sweet, Sp, St, LI, Qi tonic, produces fluids, lubricates dryness, detoxifies NUTS
Walnut:
warm, sweet, Ki & Lu, Ki tonic, lubricates intestines, astringes Jing
Chestnut:
warm sweet, Sp, St & Ki tonic, circulates Blood & stops bleeding

vegetables
Asparagus:
cool, sweet & bitter, Lu & Ki, Qi, Blood & Yin tonic, clears Heat & Fire, dries Damp, lubricates Dryness, clears Lu, diaphoretic
Lettuce (Iceberg):
cool, bitter & sweet, St & LI, Qi & Blood tonic, clears Heat & Yang, dries Dampness & diuretic, aids lactation
Cucumber:
cool, sweet, Sp. St & LI, clears Heat Yang, & detoxifies, promotes urination & quenches thirst
Eggplant:
cool, sweet, Sp, St & LI, Qi & Blood tonic, clears Heat & Yang, removes Blood Stagnation, relieves pain, heals swelling
Mushroom (button):
cool, sweet, Lu, LI, St & Sp, Qi & Blood tonic, clears Heat & Yang, calms Shen, stimulates appetite, regulates Qi, transforms Phlegm
Spinach:
cool, sweet, LI & SI, Qi & Blood tonic, clears Heat & Yang, hemostatic, lubricates Dryness
Winter Melon:
cool, sweet, Lu, LI, UB, & SI, detoxifies, diuretic, transforms Phlegm
Swiss Chard:
cool, sweet, Su, LI, Sp & St. Qi Y Blood tonic, clears Heat & Yang, detoxifies, hemostatic, relieves coagulations
Watercress:
cool, sweet & pungent, Lu & St. Qi, Yang & Blood tonic, circulates Qi & Blood, clears Heat & Yang, lubricates Lu, quenches thirst, diuretic
Radish:
cool, pungent & sweet, Lu & St. Qi, & Blood tonic, clears Heat & detoxifies, transforms Phlegm-Heat, lowers Reb. Qi
Bamboo shoot:
cold, sweet, Tonifies Qi, Blood & Yin, clears Heat, detoxifies (often used to balance warm energy of meat)
Kelp: cold, salty, St & Sp, Yin tonic, clears Heat, lubricates Dryness, softens Hardness, promotes flow of Water
Lotus Root:
cold, sweet, Sp St & Ht, Qi, Blood & Yin tonic, cools Blood (when raw), stimulates appetite, produces muscles, relieves diarrhea (when cooked)

Peanut-
, SWeet, sp & lu,
Peanut Oil:
neutral, sweet, Qi & Blood tonic, lubricates intestines, pushes accumulations downward
Almond:
neutral, sweet, Lu, Qi & Blood tonic, lubricates Lu, relieves cough, transforms phlegm, lowers Reb Qi
SEEDS
Cottonseed:
hot, pungent, Sp & Ki, Sp & Ki tonic, arrests bleeding, stops Sp Qi sinking
Sunflower seed:
warm & neutral, sweet & bland, Liv & LI, stops diarrhea, facilitates eruption of measles, subdue Liv
Pinenut:
warm, sweet, Lu, LI & Liv, lubricates Lu & LI, stops cough, Qi, Yang & Blood tonic, promotes fluids, moves Stagnant Blood, expels cold & wind
Dill seed:
warm, pungent, Sp & Ki, Qi & Yang tonic, moves Stagnant Blood, regulates Qi, expels cold
Fennel seed:
warm, pungent, St. UB & Ki, Qi & Yang tonic, moves Stagnant Blood, regulates Qi, expels cold, harmonizes St
Bitter apricot seed:
warm, pungent & bitter, toxic, Lu & LI, stops cough, relieves asthma, lubricates intestines
Sweet apricot seed:
warm, pungent & sweet, Lu, LI, Sp, Sp Qi tonic, lubricates intestines, stops cough
Sesame seed:
sI. warm, sweet, Liv & Ki tonic, lubricates intestines, “blackens” gray hair, general tonic
Black sesame seed:
neutral, sweet, Liv & Ki tonic
Cherry seed:
neutral, bitter & pungent, LI, promotes measle eruption, detoxifies
Lotus seed:
neutral, sweet & harsh, Sp, Ht & Ki tonic. Qi & Blood tonic, constricts the intestines

Warm
Guava:
warm, sweet, (St & LI) obstructive & constrictive, stops diarrhea & bleeding Chinese Date (red & black):
warm, sweet, Sp & St, Qi & Blood tonic, produces fluids, detoxifies,
Longan (Long Yan/Dragon’s Eyes):
warm, sweet, Sp & Ht, Yang, Qi & Blood tonic, removes Blood Stag., calms Shen Coconut milk & meat:
warm, sweet, produce fluids, promote urination, kills intestinal worms
Peach:
warm, sweet & sour, (Lu & LI), activates Blood, Qi, Blood & Yang tonic, produces fluid, lubricates intestines, stops cough, expels cold
Raspberry:
warm, sweet & sour, Liv & Ki, Liv & Ki tonic, controls urination, asringes Jing
Litchi:
warm, sweet & sour, Sp & Liv, Yang, Qi & Blood tonic, Regulates Qi & Blood, soothes Liv & calms Shen
Cherry:
warm, sweet & harsh: Qi, Yang, & Blood tonic, activates Qi & Blood, expels Cold, Wind, & Damp
Kumquat:
warm, pungent, sweet & sour, (Lu & Sp), circulates Qi, relieves cough, transforms Phlegm
Dried Mandarin orange peel:
warm, pungent & bitter, Sp & Lu, regulates Qi, dries dampness, transforms Phlegm Hawthorn Fruit:
sI. warm, sweet & sour, Sp, St & Liv, harmonizes Middle Jiao, removes Qi, Blood & Food
Stagnation (esp. meat), expels tapewonns
Neutral
Papaya:
neutral, sweet, (Sp, Si, Lu & LI), promotes digestiofl destroys intestinal worms, lubricates Lu, stops cough
Figs: neutral, sweet, Sp & U, St tonic, detoxifies
Grape:
neutral, sweet & sour, Lu, Sp & Ki, Qi & Blood tonic, strengthens tendons & bones, promotes urnaton
Crab apple:
neutral, sweet & sour, Ht, Liv & Lu, quenches thirst, stops diarrhea, astringes Jing
Olive:
neutral, sweet & sour, Lu & St. Qi & Blood tonic, clears Lu, benefits throat, produces fluids, detoxifies
Loquat:
neutral, (sweet & sI. bitter),(LU, St & Liv), lubricates dryness harmonizes St & soothes Liv, descends Reb. Qi, stops cough
Apricot:
neutral, sweet & sour, Lu, lubricates Lu, produces fluids
Pineapple
neutral, sweet & sour, Qi & Blood tonic, promotes urination & digestion, quenches thirst, stops diarrhea, clears Summer Heat
Plum:
neutral, sweet & sour, Liv & Ki, produces fluids, promotes digestion & urination, soothes the Liv
Sour Plum:
neutral, cx. sour, Liv, produces fluids, destroys worms

SPICES & HERBS
Dried Ginger:
hot, pungent, Lu, St & Sp, Yang & Qi tonic, circulates Blood, warms Middle Jiao, opens the meridians
Pepper (black & white):
hot, pungent, St & LI, warms interior, descends Reb. Qi
Pepper (red & green):
hot, pungent, Ht & Sp, warms interior, harmonizes Middle Jiao, stimulates appetite
Cinnamon Bark:
hot, sweet & pungent, Sp, Ki, UB, diaphoretic, strengthens St, warms surface & interior
Fennel Seed:
warm, pungent, Ki, IJB, St, Warms Interior, circulates Qi
Sweet Basil:
warm, pungent, Lu, LI, Sp, St, Qi & Yang tonic, circulates Qi & Blood, harmonizes St
Dillseed:
warm, pungent, Sp & Ki, Qi & Yang tonic, circulates Qi & Blood
Garlic:
warm, pungent, Sp, St & Lu, Qi & Yang tonic, circulates Qi & Blood, warms Middle Jiao, destroys worms
Clove:
warm, pungent, St, Sp & Ki, Yang tonic, warms Interior
Fresh Ginger:
warm, pungent, Lu, St & Sp, diaphoretic, Yang & Qi tonic, circulates Blood, transforms Phlegm, stops vomiting
Coriander:
warm pungent, Lu & Sp, diaphoretic, harmonizes Middle Jiao
Nutmeg:
warm pungent, Sp & LI, Qi & Yang tonic, warms Interior, circulates Blood, warms Middle Jiao, lowers Reb. Qi
Cinnamon Twig:
warm, pungent & sweet, UB, Ht, Lu, diaphoretic, warms Upper Jiao
Star Anise:
warm, pungent & sweet, Sp, Ki, Liv, Yang tonic, circulates Qi, harmonizes St, stops vomiting
Caraway Seed:
warm, si. pungent, Ki & St, circulates Qi, descends Reb Qi
Spearmint:
warm, pungent & sweet, (Lu & Sp), diaphoretic, circulates Qi & Blood
Ginseng:
warm, sweet, & si bitter, Sp, Lu (Ht), Qi tonic, produces fluids, calms Shen
Rosemary:
warm, pungent, (Lu, St), diaphoretic, activates Blood, strengthens St. calms Shen
Saffron:
neutral, sweet, Ht & Liv, circulates Qi & i3lood, eliminates Blood Stagnation
Licorice:
neutral, sweet, Sp, St & Lu, lubricates lungs, detoxifies, moderates effects of other herbs
Peppermint:
coot, pungent, Lu & Liv, diaphoretic, regulates Qi & Blood
Marjoram:
cool, pungent, (Lu & Sp), diaphoretic, circulates Qi, drains dampness

White sugar:
neutral, sweet, Lu & Sp, lubricates Lu, produces fluids, Qi tonic
Honey:
neutral, sweet, Lu, Sp & LI, detoxifies, lubricates dryness, relieves pain
Tea: si cold, bitter, sweet, Ht, Lu & St. quenches thirst, promotes digestion & urination, awakens Shen
Salt: cold, salty, St, Ki, SI & LI, detoxifies, clears Heat, lubricates dryness, Yin tonic
Brown sugar:
warm, sweet, Liv, Sp & StQi tonic, circulates blood
Vinegar:
warm, sour & bitter, Liv & St. disperses coagulations, detoxifies, arrest bleeding
Wine: warm, sweet, bitter & pungent, Ht, Liv, Lu & St, promotes blood circulation, expels cold, speeds up effects of herbs
Coffee:
warm, sweet & bitter, Ht, Heart tonic, stimulant, diuretic
Molasses:
warm sweet Lu & Sp Qi tonic lubricates Lu stops cough
., …. , .. .
seasame oil- cool,sweet. detoxifies lubricates dryness promotes bowel movemefl produces muscles
Cool
Lemon
cool, ex. sour, promotes fluids, harmonizes St, relieves thirst
cool, sweet & sour, (St & Lu), Qi & Blood tonic, benefits St. relieves vomiting, quenches thirst.
Mango:
diuretic
Mandarin Orange:
cool, sweet & sour, (Lu), diuretic, lubricates Lu, relieves cough, 1ransfOI Phlegm

Partner Stretching

Partner stretching is probably the best way for people who did CMA and IMA can improve on flexibility. In the years that I studied wushu we did a lot of stretching assisted by a partner pushing and pulling to a point of bearable pain. This was against a wall, with a chair, floor stretches, with pillows or yoga bricks, ropes and or resistance bands, using weights, and or the body weight of our partner along with gravity. In the long run good stretching pays off for many reasons including prevention on injury, recovery from injury, strength, balance, and endurance.

This is really the only way you can truly get a deep stretch and condition the muscles for some of the high performance moves required by many forms of Chinese martial arts. If you look at the cover art for [i]Xingyi Nei Gong and Health Maintenance Exercises[/i] you will see a life long practitioner of good stretching getting his elbow to touch his toes [img]http://ecx.images-amazon.com/images/I/5198B3A9K7L._BO2,204,203,200_PIsitb-sticker-arrow-click,TopRight,35,-76_AA240_SH20_OU01_.jpg[/img], or the pictures of [i]Guang Ping Taijiquan[/i] people were required to get the chin to touch the toe.[img]http://4.bp.blogspot.com/_hPCyqY-O8W0/SjE_nWbDX0I/AAAAAAAAAWw/dRcKwHAlqYM/S220/chintotoe.jpg[/img]

There are a ton of solo stretching a person can do, but a partner can help motivate and increase the intensity and degree and range of motion you otherwise could not achieve on your own. Here is a list of top partner stretches:

1. wall: Front kick stretch for hamstring: Prop your leg on partner shoulder, partner starts in a low horse stance and then rises up with your leg on their shoulder
2. wall: Side kick stretch Same as #1 but with side of body to wall with leg on partners shoulder
3. wall: Side stretch kick- back to wall but partner brings leg up to lateral side towards your shoulder.
4. wall: Back kick stretch- front of body to wall, let partner lift the knee and leg high as comfortably possible.
5. Floor- feet together toe touch with partner pushing down on shoulders/back
6. Floor- runners stretch- single leg forward partner pushes down on shoulders
7. Floor- legs out in a V shape, arms crossed- partner sits in front and pushes his feet on your ankles and pulls your crossed arms towards him/her.
8. Floor- legs out in V shape- partner pushes on shoulder while your hands walk out in front.
9. Floor- legs out in V shape- partner pushes you for a left leg front stretch
10. Floor- legs out in V shape- partner pushes you for a right leg front stretch
11. Floor- legs out in V shape- partner pushes you for a right leg side stretch- right shoulder inside the right knee
12. Floor- legs out in V shape- partner pushes you for a left leg side stretch- left shoulder inside left knee
13. Floor- Butterfly stretch- feet together with soles of feet touching- knees out, have partner stand or press down on your knees.

Lu shuai Tien’s Pakua Chang

Pakuachang- 8 diagram palm kung fu

Martial virtue: wisdom, benevolence, sincerity, bravery.

Martial Art: Based on graduate level of martial arts and Taoist Philosophy: I-Ching- Wu Chi (Void) Tai Chi (great poles), Yin Yang, Su ching (4 greater/lesser), 5 Element phases, 9 palace astrology, Pakua trigrams, pre and post heaven configurations, 64 combinations.
Pakuachang Combines- Chi kung, Nei kung, and Wai kung

3 powers cultivated-
1. ming ching- obvious power
2. An ching- hidden power
3. Hua ching- refined power

Training Stages and Kung fu body
1. Slow and exact
2. Power
3. Power and speed
4. Hand+body+step
5. Refinement
6. Continuity

Kung Fu body is a reflexive body response using Wu wei or non-action. It is developed by repetition of basics and drills to respond naturally without much thinking because the body is conditioned to respond quickly and efficiently. Pakuachang response and movement is described in several names:
1. She hsing- snake like movement
2. Lung hsing- Dragon body movement
3. Yu shen- Swimming body movement
4. Lien Huan- Continuously circling movement
5. I’chi- one body or whole body movement

Basics Training steps: Wai Kung
14 warm-ups
Bar stretches and floor stretches
Ti tae and ya ti tae- 1. pakua shuaijiao throw and 2. with kick
8 stances
8 kicks moving
Moving stance form
Form Phase 1
1 Hook sweep
2 Mt. Stance drill block/punch, horse stance block/punch
3 grab- elbow smash- back hammer
4 beautiful kick/punch forward
5 upper block/grab/palmstrike
6 hook/sweep/mt stance
7 smash block knuckle punch right away
8 wrist circle into double palm strike mt. Stance

Form Phase II
a. add stepping – back, forward, y step, jump step, pivot step, full jump step
b. from dragon stance
1 Slip rear hand up, palm strike with jump step
2 Unicorn angle block, strike with upper block
3 Grab ,pull to behind, palm strike
4 jump step into grab pull up and palm strike
5 slap block down go forward doulbe palm strike
6 hook kick and slide window, unicorn palms into strike
7 Piercing palms into moon at chest
8 upper strike into back palm strike form
Form Phase III
1 Grab across body, step forward , monkey lotus strike
2 Fang chang into tiger strike
3 fan chang into drop stance
4 Swallow sweeping circle into strike
5 heng, beng, pao pakua drill, but open hand
6 Drill, upper slapping strike, step into mt stance while pressing down
7 Larger #1 but with kou bu psi bu
8. Grab, chop , step behind, throw and push
Ba gi form

Chi Kung- concentration, meditation, chi feeling.
1. Concentration drill- counting backwards from 200 to 0
2. Meditation- beach/boat and favorite person, field and flower slowly opening.
3. Cleansing breath
4. Filling breath
5. Holding breath
6. Tan tien breathing
7. Chi exercise- movement 1 minute 3 to 9 times.
8. Closing form.

Pakua Body Training
1. Straight fan chang- front/centerline
2. Circle fan chang- twisting behind
3. Tien fan chang- back bending
4. Scoop moon from bottom of sea- high and low.
5. Flower under leaf- standing (feet together, feet open), straight line, circle.
6. Eight Animal Chi Kung – Lion, Unicorn, snake, swallow, dragon, bear, falcon, monkey.

Basic Internal form
5 element Xingyiquan

Palm Training:
1. Internal power= internal striking mechanics + chi movement
2. Chi movement= mind (intention) + fluid/relaxed movement + breathing

48 month palms- practice both slow then fast. Close at end of each palm drill.
1. Shaking palm- Tou Chang- warm-up, single hold, fast, left and right, right and left
2. Dragon back- warm up, big, small
3. Single palm- tan huan chang
4. Double palm- shuang huan chang
5. Throwing palm- shuai chang
6. Slapping palm- p’u ching
7. Lifting palm- t’o ching
8. Chopping palm- k’an chang
9. White cloud chases stars- pai yun chui hsing
10. Slide window to view moon- Tui ch’ung wang yue
Supplementary Palms:
1. Piercing palm- ch’uan chang
2. 3 basin settle to the ground- san pan luo ti
3. Swallow penetrates the forest- yen tzu chuan lin
4. Scoop moon to view the sea- hai ti lao yue
5. Embrace moon at chest- press palms fa jing
6. Downward chop

Stance and footwork
Dragon stance 40/60 guarding chung men (centerline) and dan tien
1. Jump step
2. Full jump step
3. Back step
4. Full back step
5. 45 degree step
6. 90 degree step
7. 90 degree pivot
8. 180 degree pivot
9. 270 degree pivot
10. Full step with 90 degree step
11. Full step with 45 degree step
12. Stepping four directions with 90 degree step
13. Y step
14. V step

Footwork drills-
1. Kou pu- hook step
2. Pai pu- swing step
3. Pa Fang Ken Pu- 8 direction rooted stepping
4. Pivot stepping
5. 180 degree pai pu
6. Kou pu bai pu- line and circle drill
7. Partner kou pu pai pu drilling
8. Kou pu pai pu- with hand line and circle

Kou pu Pai pu kicks

1. Kou pu Kick opponet’s: Outside lead foot
2. Kou pu Kick opponet’s:inside lead foot
3. Shin press opponents calf
4. Kick lead foot then standing knee
5. Toe in kick to knee
6. Toe out kick to outer knee
7. Toe out kick to inner knee

Circle Walking
Natural and comfortable, body is light and nimble, using dragon stance.
Stepping variations and patterns
1. Snake step
2. Lion step
3. Crane step
4. Mud step
5. 8 diagonal step
6. Pole/tree walking
7. 3 pole walking
8. 9 palace walking
9. 4 pole t-pee
10. Yin yang pattern
11. Spiral pattern
12. Multiple circle patterns
13. Two circles- big/small
Circle Walking form
1. Opening
2. Giraffe
3. Flower under leaf
4. Twisted Dragon stance
5. Kou pu
6. Panther change
7. Lion-single palm change
8. Unicorn- single palm change
9. Snake- single palm change
10. Swallow- single palm change
11. Dragon- double palm change
12. Bear- double palm change
13. Phoenix- double palm change
14. Monkey- double palm change

Single palm changes-
1. Kou pu change with fan chang
2. Standard change with flower under leaf (f.u.l.)
3. Standard change without F.U.L.
4. White snake change
5. High scoop moon change
6. Low scoop moon change
7. White snake with F.U.L change
8. Circle reverse palm change
9. Fakie change
10. Tien fang chang change

Core Circle training circle principle= circular stepping+ body circle + hand circle

1. Yin yang palm drill- two person fan chang
2. Jump step with overturning palm
3. Full jump step with overturning palm
4. Back jump step with overturning palm
5. Full back jump step with over turning palm
6. Pivot step with over turning palm- using principle: a+d+a, d+a+d, d+d+a, a+a+d, ect.
7. Circle walk and fan chang change
8. Kuo pu/snake pai bu – giraffe on line and circle
9. Flower under leaf drill
10. White snake coils body change

Pakua Fighting strategy-
1. Circular rotation from around a circle
2. Angular rotation toward center of circle
3. Eight direction from center of circle outward

Building and stacking techniques using I-Ching theory
Adding power to hand+step+body
A= attack
D= defense
A+D+A
D+A+D
D+D+A
A+A+D
A+D+D
D+A+A

L=Left
R=right
AR+DR+AL+DL
AR+DL+DL+AR
DR+AR+DL+AR
DL+DR+AR+AL
Ect.

S= short
L= Long
SA+ D + SA
Sa + D + LA
LA + D + SA
LA + D + LA
D + SA + D
LA + SA + SA
Ect.

Fighting Principles
1. Distance vs degree
2. Root as a function of angle
3. Angle vs strength
4. Allow no time or space
5. Jab, bridge, finish
6. Continuously linked
7. Opponent attack first- counter
8. Attack first

Fighting formulas:
1. Fighting skill= hand +body+step+internal power+speed
2. Hand skill= fan chang+ circle principle+ 48 month palm + supplement palms
3. Body skill= flexibility+ stability+ Coordination + integration + relaxation + connection + circle principle
4. Stepping skill= pa fa keng bu + circle walking + pivot stepping + kou pu pai pu.
5. Internal power= striking mechanics + chi movement
6. Chi development= breathing + body movement +mind (intention)
7. circle principle= circular stepping+ body circle + hand circle

Elbow attack forms-
3 block movements:
1. forearm block in/out rotation
2. forearm block across center
3. inner twisted elbow/forearm
Elbow Attack combinations:
1. shake palm and block
2. block and shake palm
3. up elbow + across elbow
4. up elbow + across elbow + down elbow
5. across elbow + down elbow + lift palm
6. up elbow + across elbow + backfist
7. across elbow + rear elbow + shake palm
8. diagonal down elbow + outward side elbow + white cloud chase star
9. shake palm + forearm block + up angle elbow + down chop
10. shake palm + forearm block + rear elbow + across elbow

Pakua Chi Kung- Martial
1. Fan chang, circle fan chang, tien fan chang
2. Du chang slow
3. Slide shutter view moon slow
4. Double palm- front, left, right
5. Unicorn turns body
6. Serving tea cups
7. Serving tea cups with throwing palm
8. Yin and Yang opposing palms
9. Pick up and embrace the moon
10. Long closing at tan tien.

Gao Pakua chang

Gao baguazhang
Warm Ups
Neck- sway front left right
Wrists into hooks: 1.hands in front rotate fingers inwards outward 2. wrist t front up and down
Body slap
Body throw twist- Bow stance shifting swing arms to loosen waist
Side stretch opening ribs
Circle knees and Front kick
Knees out- hip circles
Leg stretch- split- front and sides
Circle ankles
Single palm arm circles
Inner scooping single arm drill
Tsuan bowstance, cover head with back coiling exercise
Ba dua jin-
Pull bow- thumb version
Opposite press- open the ribs
Opposites press yin/yang palms and twist
Horse stance sink into kua warm-up
Horse stance back lift and extending- spine wave
Horse stance bear looks behind
Horse stance thumbs out and down-circle arms and push up
Twist in bow stance body but keep hips/shoulder alignment
Small and large hold ball twisting

Jibenshou fa
1. chuan shou -Pierce hand
2. kai kan shou- turn and chop open dragon form both sides
3. tui pai zhang- push/pat palm- slap like repulse monkey
4. zhuang zhang- crashing palm- coil palm to waist and palm strike (like beng)
5. Gai fan chui- overturning- fist up and down (concept of up,down, left, right with fist)
6. shuai shou- throwing out hand diagonally in a slap like tai chi part horse mane,
7. tiao shou- plucking and push palm
8. nei wan kai he- two arms coil inward and outward to stretch body and shoulders
Tian Gan-
• Ban – to move
• Kan – to chop
• Tiao – to lift
• Zhuang – to crash
• Beng – to smash into (like an ocean wave)
• Zhua – to grab
• Kou – to fasten, detain (hook into something)
• Ye – to clasp
• Cuo – to file
• Song – relax

1. drop stance circles arm in both directions
2. arm behind back and hook hand
3. side shifting single arm grab drill (both sides)
4. combined hook palm like #1
5. horse stance hook palm up/slap down
6. lean back and lunge forward drill both sides
7. scale holding drill
8. front toe kick monkey and scale to front
9. left and right shifting and jump step press
10. large slant fly movement from heel to out

Hou tians- linear lines like hsingyi and two person drills. Total of 64
1.1 – san ti- step out palm down- cat stance coil arm , bowstance pi
1.2 – santi- pierce palm, side yank, bowstep palms in monkey form
1.3 – santi- pierce palm, step up palms up, yank down, bowstance push
1.4 – santi- step up tiao, upper circle chop down, bowstance push
1.5 – santi- santi- backhand strike in cross step, eye poke, pi in bowstance
1.6 – santi- , upper block hit, block up inward strike- step up and hammer strike down
1.7 – santi- grabing roll back to hands up in cat stance, step forward and press down
1.8 – santi- block down in cross stance ,step forward tsuan

2.1- santi- wind block down, backfist, step forward into bowstance beng
2.2- santi- grap, upper/inner palm strike, tsuan
2.3- santi- pierce,sit back, piercestep through, turn 180 chop, , chop back to front, change direction w/chop.
standing palm change
1. single pierce palm
2. reverse palm/embrace palm change
3. flower under leaf/ hold ball change
4. dragon stretch down change
5. snake change
6. dragon change
7. tiger
8. swallow
closing: slow arm raising to sides, above head, heart, dantien.

My response to “Detriments of long distance running”

I dont run long distances other than when I trained for a 8k run with the guys in the office. Our fight team normally runs the track 4 to 6 times (mile and a half) as a warm-up for other things. I think shoes play an important role in running safety and running needs good form. I used to not have a long stride and didnt lift my knees high enough. Its good to experiement with different types of running:

1. jogging lightly
2. jogging on ball of feet
3. normal jogging heel-to-toe
4. side ways skipping
5. running backward
6. Karoke running- side running twisting feet backward and forward
7. running and flying knee jump
8. running – ‘butt kicks” that is heel trying to touch the butt.
9. high knee running
10. sprinting 50 yard fast 8x

You can even get internal and martial on fast stepping and running:

-fast Xingyi running with pi, pao, tsuan, heng, and beng
-boxing running- with hands up protecting temples/chin- jab, cross, hook, upper cuts
-boxing stepping
-muay thai stepping
-running then deep lunge stretching/sampsons stretch
-side stepping with jabs

running can be fun and help your combat game plan, stamina, and endurance in many ways. I never thought long distance running was THAT beneficial, but those guys who starting to do MMA that have run marathons, triathletes, and Cross Fit buffs not knowing alot of combat skills, have beat some of those technical MMA guys on endurance alone.