Chen Zhenlei Seminar notes 10/24/2010

Cultivating the Strength of Gang (Hard) Jin
The purpose of developing rou (soft) jin, is to be able to bring out the power and strength of internal energy, expressed as “gang (hard) jin.” That is to say, the methodology of Taijiquan does not just train rou (soft) jin, but both the soft and the hard jin. Master Chen will take the class through some movements of the Old Frame Second Routine (Laojia Erlu), which puts more emphasis on expressing the gang (hard) jin. It will complement your soft training of rou jin, and give you insight into the duality of jin.

Warm-up
25 to 30x each. both sides, both direction rotation

-Body circles- clockwise/ counter clock wise
-Double shoulder rotation: front to back, back to front
-Alternate shoulders/elbow rotation
-Arm circles: left arm , right arm both directions.
-Twist spine and elbow 2x each side.
-Arm swing-slap body everywhere
-arms: Wing-open- alternate arm shoulder stretches
-Hip circles- pelvis rotaton both directions.
-Front bend, toe touch
-Bow stance bounce
-Lunge stance bounce
-Drop squat : sumo, l and rt
-Drop stance: left and right
-Knee circles out-in, inside out.
-Knee circles feet togrther
-Squat wide
-Squat narrow
-Relax kick- in between legs tired
-Wrist and ankle circles

Silk reeling in gong bu:
-both direction
Lazy tie coat-left and right
Side lazy tie coat- left and right
Wave hands
Brush knee
Roll back- left and right

Fa li-
Single punch
Double punch
Fast drilling punches
Double punch (3) with alternate jump, left, and rt
Rear elbow
Back elbow
Diagonal up elbow
Inside shoulder
Outside shoulder
Whole body shake from dan tien
Push forward
Push down n bounce
Double push down
Elbow back
Double elbow back
-Ring gong (3) left, right, and alternate jump.
-Elbow step left and right
Front forearm
Alternate front forearm l and rt.

Lao jia er lu: up to cover hand punch 10x
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old notes- other notes:
Concepts-

1. anatomical planes-

sagittal- left/right

coronal- front/back

traverse- lower body/upper body

2. 2 dan tien: spinal rotation points- 2 lower dan tien at lumbar and in center of chest at Thoracic.

3. Horizontal body sections- the 2 dantien’s divide upper section, mid section, and lower section.

4. 4 kua: torso rotational points: ball and socket of shoulders and hips.

Vertical plane drills

Lower kua rotations

1. Right Front stance-

a. Sagittal forward using finger- a pushing hip circle

b. Sagittal backward- Reverse ‘sagittal circle’

c. Vertical right- small frontal circle

d. Vertical left- reverse direction small frontal circle

e. Horizontal right-small circle on horizontal plane

f. Horizontal left- reverse small circle on horizontal plane

2. Left Front stance-

a. Sagittal forward using finger- a pushing hip circle

b. Sagittal backward- Reverse ‘sagittal circle’

c. Vertical right- small frontal circle

d. Vertical left- reverse direction small frontal circle

e. Horizontal right-small circle on horizontal plane

f. Horizontal left- reverse small circle on horizontal plane

3. Both kua- standing in wuji

a. Sagittal forwards

b. Sagittal backwards

c. Vertical right

d. Vertical left

e. Horizontal right

f. Horizontal left

g. Vertical inside-out

h. Vertical outside-in

4. Rocking- body weight distribution

a. Lifting hands- rocking back and fourth

b. Rocking with sinking- lift hands

c. rocking with swinging arms

5. Open and close- check and back

Upper kua twine inside-out

a. Open and close- wrist touch method.

6. Turning, Twisting, and Wringing:

Turning: small horizontal rotation of the lower kua

Twisting- continues through the spine

Wringing- fully engaged feet, spine, to hands, upper and lower kua turn towards each other.

a. turning- swing loose arms

b. twist- swing arms higher to twist body, hitting

c. wringing- swing arms and hit tan tien and ming men.

7. Side-to-side torso rotation:

-helps to rotate your torso vertically and side-to-side.

a. right rotation- hips circle side-to-side

b. left rotation- reverse rotation

8. Single arm vertical inside-Out #1 (using vertical kua rotation)

-rotating the kuas and torso vertically in same direction.

a. circle left arm

b. circle right arm

9. Horizontal Rocking and Shifting-

a. Shift weight left and right through heel.

10. Single arm vertical inside out using horizontal rocking and shifting

a. Lazy tie coat Left arm-turn, shift

b. Lazy tie coat right arm

Concept: Postural alignment- feet touching, feet hips apart, feet shoulder apart.

Circle patterns: using a comfortable hips width stance.

a. Vertical Inside-Out: tiger back to mountain, raise hands and go outward.

b. Outside –In: reverse tiger back to mountain/open fan.

c. Vertical right- double hand roll back

d. Vertical left- double roll back other side.

e. Alternate inside-Out- wave hands: soft like yang style

f. Alternate inside-Out- wave hands: more detailed

g. Alternate inside-Out- wave hands: fully like chen Taiji.

h. Alternate outside In- brush knee circles

Horizontal Plane

Sagittal Plane

Advanced Circle patterns: Chen circles in martial arts Chen horse/bow stance

23. Lazy tie coat left- single arm

24. Lazy tie coat right- single arm

25. Reverse single arm- right

26. Reverse single arm left

27. Double hands roll back right side

28. Double hands roll back left side

29. Wave hands circles

30. Brush knee circles

31. Carry tiger left

32. Carry tiger right

33. Open fan left

34. Open fan right

35. Repulse monkey circle right side

36. Repulse monkey circle left

37. Vertical circle in chen uppercut- two hands circle vertically

38. Reverse #15: arms roll like back fist

39. Side single arm circle right side

40. Side single arm circle left side

41. Small wrist at dan tien circle clockwise

42. Small wrist at dan tien circle counter-clockwise

43. Combine small wrist with lazy tie coat (xin jia) right side

44. Reverse #21 other side left

With stepping-

1. Part horse mane

2. Brush knee

3. Roll back

4. Single arm wave hands (er lu)

5. Repulse monkey

Fajin circles from Er Lu

1. Bell gong left

2. Bell gong right

3. Dragon head pose left

4. Dragon head pose right

5. Fajin push left side

6. Fajin push right side

7. Chen punch left

8. Chen punch right

Tui shou Push hands

1. Basic horizontal circle- peng

2. Basic horizontal circle- brush knee

3. Diving hand

4. Yank and pull

5. Inside/outside elbow circles

6. Inside/outside shoulder circles

7. Leg circles

8. Leg bumps

9. Hip bumps

10. Shoulder bumps

11. Pung-lu-ji-an

12. Da lu

13. Moving step

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