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6/25/2010: Hsingyi short flat walk, CMC 37 Tai Chi, Neigong, and MMA

Morning work out:
Hsingyi short flat walk, 5 elements and Bear.
37 Cheng Man Ching’s Yang Tai Chi short form.
Xingyi Neigong set (day 3) as described in one of my previous articles:

DC metro area T’ai Chi Chuan (Taijiquan) in the park- draft

DC metro area T’ai Chi Chuan (Taijiquan) in the park

This is an article inspired by many of the people I have met on the T’ai Chi (Taiji) path in parks and other gatherings. I started learning when I was 18 from a free class in the park and want to share with you places here in Virginia, Maryland, and DC that offer free instruction. The dominant style in this Mid-Atlantic region is the Yang short form popularized in the 1960’s by Cheng Man-Ch’ing and Robert W. Smith. Please note this article with contain Wade-Giles and Pinyin spelling of Chinese terms- example- T’ai Chi (Wade-Giles) and Taiji (Pinyin).

My first T’ai Chi park experience: Wilson Pitts

It was fall of 1990 and I was starting my first semester of college at Virginia Commonwealth University in Richmond Virginia. My sister told me about a martial arts guy teaching a free class in Maymont Park on Saturday mornings at 9am. Having interest in learning self defense, I went there to find out more. The teacher, Wilson Pitts, arrived and he guided students through a series of calisthenics called, “Ba Dua Jin” which meant ‘Eight Flower Brocade’, bear and crane animal frolics, and finally some specified qigong movements using breathing and sound to stimulate each internal organ. We proceeded to learn some stance work that involved bending the knees and shifting weight between left and right legs. “This Taiji stance is the foundation of all the Taiji movements” Wilson explained. Later we would eventually be learning the first section of 12 movements of Yang’s short form. The martial art was called Taijiquan; meaning ‘Grand Ultimate Boxing’ and that millions of people practiced this healing art everyday in parks in China and Asia. This Taoist martial art was based on Taiji or the ‘yin-yang symbol’ using the Chinese understanding of “Qi”, the bio-electric energy that circulates in the body for health, but not only did it help the body become stronger, it was also potentially a devastating martial art. “Taijiquan has two other related arts in it family, Baguazhang (Eight diagram palm) and Xingyiquan (Mind-Intent boxing) are two sister arts to Taiji, this family is called ‘Neijia’ or Internal arts” Wilson explained. “Baguazhang teaches you to move your center of balance in circles, Xingyiquan teaches how to move the center linear and at angles, while Taijiquan teaches how to move in all directions.” Wilson had learned from several teachers himself, but was inspired to learn and teach Taiji’s Yang short form from the way Robert W. Smith taught in Maryland. Wilson continues to teach at Maymont park on Saturday mornings for 28 years now.

More info on Wilson Pitts- www.sacredpeaks.net
and is @taijicoach on twitter
Tai chi in the park video Wilson talks tai chi park http://www.youtube.com/watch?v=aRufEz4b0LI

Robert W. Smith brings Tai Chi to DC metro area

Let’s go back to Bethesda, Maryland, 1960s, when one Robert W. Smith came back from living in Taiwan and learning the Neijia arts from several masters. An early T’ai Chi pioneer who was Prof. Cheng Man-ch’ing’s first Western student beginning in 1959. Smith lived in Bethesda, Maryland for many years and produced 14 books on Asian martial arts including “T’ai Chi Ch’uan, the Supreme Ultimate” which he co-authored with Cheng. This was one of the very first books in English about T’ai Chi Ch’uan. Mr. Smith taught a free Taiji class at the Bethesda YMCA parking lot on Saturday morning’s beginning in 1962. He also offered a class near his home in Bethesda at Fleming Park where he started a group interested in Baguazhang and Xingyiquan . This group still meets to this day to practice every Sunday mornings at 8am.

When I first moved to the Washington D.C. area I met some people and also found some websites that advertised some gatherings in various parks in the area. Here I would like to talk about a few I have visited from time to time.

The Fleming park group in Bethesda Maryland.

This group gets together on Sundays and has been doing so for almost 50 years now. They normally begin with practicing Xingyiquan’s classical 5 element fists which correspond to a particular element in the Chinese philosophy. The names and energy are described as following: Pi quan: Splitting fist is related to metal like an ax chopping, Beng quan: Crushing fist is related to wood like a straight arrow flying, Tsuan quan: Drilling fist is related to water like a wave crashing, Pao quan: fist is related to fire like cannon fire, and Hen quan: Crossing fist is related to earth like volcano erupting.
The Fleming park group also practices the Baguazhang “Hou tien” which are a series of linear and circular Baguazhang drills. They will review some of the self defense applications of how the movements work. There are plenty of members who have been there and welcoming and willing to show you many of the basic exercises. Typically the Fleming park might practice Taijiquan at the end of the 2 hour or so class. Since they have a roofed park area, they will go year round with training, even in snow.

Warren Conner- McLean Virginia

Warren Conner who has taught T’ai Chi in the Washington, DC area since 1975, has offered a free Yang style short form T’ai Chi beginners’ practice since 1993. On Saturdays at 8:00 a.m. in McLean Virginia, a group gets together at McLean Central Park at the outdoor basketball court located behind the Dolley Madison Public Library. The group normally performs the beginners’ set of Cheng Man-ch’ing’s Yang style short form about a dozen times. After a short break, the beginner group performs the beginners’ set three more times while a more advanced group performs the entire short form. It is an all year event which meets indoors at St. Luke Catholic School’s gym from November through March during the cold winter. Warren began his training with Robert W. Smith in 1973.

More info- www.taichicenter.com

Paul Ramos: Wu Shen Tao Push hands gathering in Takoma park Maryland.

In late 1990’s Wu Shen Tao, a martial arts school in Silver Spring Maryland offered a Monday night ‘push hands’ gathering. It is now a 7pm Tuesday night push hands gathering at the Liz Lerman school of Dance in Takoma park. Many people would get together and practice “Tui Shou” which translates as ‘push hands’. It is a relaxed sensing drill used to interpret and redirect an opponents attack in the middle-to-close ‘hand to hand’ combat and grappling range. Wu Shen Tao also expanded to include ‘push sword’ and internal sword sparring on every other Saturday. Paul Ramos is a certified Judge for several Chinese Martial Arts organizations for Neijia arts including fixed and moving step push hands competitions. Paul has been involved in coaching and had produced many National competition champions.

More info- www.wushentao.com

Dr. David Walls-Kaufman- Lincoln park Washington D.C.

I originally met David at the Wu Shen Tao group in late 90’s but later started joining his Saturday morning group at 8am in Lincoln Park off East Capitol Street in DC a few years ago. Having played push hands with him, I knew of his ability. David had been practicing since 1988 and is a long time student and disciple of Ben Pang Jeng Lo, Cheng Man Ching’s senior student from Taiwan. David was able to “get it”, that is…the real ability to be able to relax, sink, and push an opponent very far. David had competed and won several major push hands events. His class usually begins with a few rounds of the entire form along with standing in the Taijiquan postures for a long amount of time to make the legs strong. “I emphasize the same stress Ben Lo puts on separating the weight in each posture and the cultivation of chi,” David says. The form class ends with doing another round of the entire form after the prolonged standing, then an hour or so of push hands. David not only is a Taijiquan expert, he also is a Doctor of Chiropractic and a singer/musician in the band, “Lands of Malls”.

-more information for David and his Chiropractic clinic can be found at: www.capitolhilltaichi.com

Julian Chu- Carderock Potomac Maryland

I also found out from some students that Julian Chu was teaching a free class where Taiji enthusiasts could get together and practice. On Sunday mornings at 8am in Carderock Park, Potomac Maryland in every summer since 1992; Julian Chu guides a large group through the Yang short form. This group really spends a lot of time on every aspect of Taijiquan. Class will start with a series of joint opening calisthenics, then do the entire form twice, and wrap up with standing meditation. Then the class will go on to perform Taiji sword, Taiji saber, and Taiji long pole, before going into Tui Shou or ‘Push hands’ practice. The free class is open to Taiji practitioners of all levels who are interested in enhancing his/her Taijiquan capability for health and self defense. Julian also offers other regular classes in Maryland (at Julius Middle School in Rockville) and Virginia (at Northern Virginia Community College’s Annandale Campus) on weekends. Besides, he has co-sponsored the quarterly Greater Washington D.C. Area Push-Hands Get-Together in Rockville Maryland with then David Chen and now Joanne Chen since 1995. Julian has taught Taijiquan for over 30 years, and is a senior student of Benjamin Lo.

Joanne Chen – Wu Wei Tai Chi – Cabin John Regional Park – Rockville, MD

David Chen enjoyed the lively Taiji practice he found in the parks of Taiwan and China and wanted to recreate that experience here. He started a free, weekly practice in Cabin John Regional Park, in Rockville, over a dozen years ago, and watched it grow in popularity. David was a tireless organizer of taiji activities and he loved to share with others. Sadly, David passed away after surgery in 2005, but, thanks to his wife Joanne and his senior students and friends, the practice is still going strong. The group meets year-round on Saturday mornings from 10am to Noon to practice the Taiji form, push hands and Taiji wooden sword. Friends are welcome and encouraged to share in the fun and learning.
This summer, a beautiful Taiji practice court is being built in the park to honor David Chen’s contribution to the community. The court will be a cultural landmark that will encourage visitors to practice Taijiquan, meditation and other health related activities.
To find out more about the Tai Chi court please visit the website at http://www.wuweitaichi.com/founder.htm

More info: www.wuweitaichi.com

Closing thoughts

T’ai Chi has become more popular in western culture particularly after the Tiananmen Square revolt in Beijing China on June 4th 1990. 20 years since that event, globalization of Chinese Wushu (Martial Arts) Culture grew as more teachers from Mainland China immigrated to countries all over the world. In DC’s Chinatown and schools in the area, there are classes where you can learn the ‘24 form’ that was created in 1956 by the People’s Republic of China’s Sport and Health commission. This was created in attempts to help people learn exercises for health and sport. The People’s Republic of China’s Sports Commission has created many competition routines for wushu sports ever since. Robert W. Smith is credited to leaving a legacy here in the DC metro area and America in general for people to enjoy the rich benefits of this unique martial art and preserve their health.

Pakua/Bagua Training for combat 5-16-2010

Bagua training:
Warm-up: running,
-joint/spine open set
-bagua kick set
-stretch set

Bagua turning set-
Fan chang
Circle fang chang
Tien fan chang
Flower under leaf

Single palm set- 10 x each
Fan chang change
Standard change
Standard change with flower under leaf
Coil hand change high
Coil hand change low
Tien fan chang change
Flower under leaf tien fan chang

Single change of palm 10x each walking circle
Fan chang change
Standard change
Standard change with flower under leaf
Coil hand change high
Coil hand change low
Tien fan chang change
Flower under leaf tien fan chang
Yin yang change of palm.
8 animal palms.

Xingyi form
Tai Chi form

Focus mitt/combat drills drills-
Anti-takedown: Single palm vs a single or double leg take down
Round 1
Jab-slip, single change of palm
Jab-cross-duck, single palm change
Jab-cross-hook-slip left, single change of palm
Round 2
Jab-slip-rt. Cross
Jab-cross-duck-cross
Jab-cross-hook-slip left-hook
Round 3
Jab-slip-rt. Cross-hook cross
Jab-cross-duck-cross-hook-cross
Jab-cross-hook-slip left-hook-uppercut –hook

Close out-
Concentration drill
Cleaning breath
Filling breath
Holding breath
Tan tien breathe

Patting massage

24 Heavenly Stems of Gao Baguazhang

24 heavenly stems-

1. palm strike
2. rising punch
3. throat grab
4. head guard palm strike
5. circular deflect and hammer fist
6. horizontal chop
7. angular chop
8. double chop
9. slap down
10. reverse head clamp
11. forward head clamp
12. pull- low kou pu kick
13. elbow strike and push
14. pluck
15. filing
16. Lunge push/pull
17. squatting
18. turn and push
19. reverse clamp heel pivot
20. forward clamp heel pivot
21. neck drill 1
22. neck drill 2
23. circle neck
24. prayer squat

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.

Xingyi Neigong Health Exercises

Notes on the exercises from the book Xingyi Health maintenance and Internal Strength development by Miller and Cartmell.

Basically the core of the book was centered around these warm-up exercises, prolonged standing in San Ti, and 5 heavy spear techniques to develop good Xingyi boxing gong fu.

1. Unite the Chi- circle arms at chest
2. Jade Dragon Weaves around the body- pulling horizontally left and right
3. Open and Close the meridians- circle arm with hand under arm pit
4. Divide north and south- clap palms above and below
5. Uphold the heavens and firm the root- 1. bend forward and sides, 2. bow stance twist
6. Empty the foot and lift single hand- yin yang palm pressing shifting weight
7. Gaze and concentrate spirit- neck exercises-left right, up down.
8. Ape arms enliven the body- rub palms shifting weight feet togther
9. Raise the Back 7 times: Dragon heart with “HAAA” sound.
10. Fist strike back- hit behind neck
11. Rotate Waist to strengthen the kidneys
12. Move the hips left and right- drop stance.
13. White Crane rotates knees- knee circles.
14. Strengthen the Meridians- stretch the body, elbow to toe.
15. Yin and Yang open and Close- open arms close arms.
16. Heel kicks backwards- shuaijiao sweep.
17. Crawling tiger- upwards dog/cobra from yoga.

Thoughs on Yang Hai Xingyi spear seminar

We did a warm-up with san ti standing.

Discussion on different spear styles and why hsingyi evolved the way it did-
1. Shaolin spear uses longer stances and holds spear at a higher angle towards head/throat.
2. Xingyi spear however concentrates on Santi stance and holding spear towards persons heart/midsection at a lower angle.
3. Xingyi spear uses more smaller and direct movements

4. Xingyi spear is more simplistic and does not need as much space to perform.

Master Yang Hai talked about the two types of spears. One is s shorter lighter spear, while other is longer and heavy.

Xingyi spear fighting tactics:
High attack: use outward bounce
Mid attack: use ‘Tsuan’ to create a downward angle to intercept
Low attack: use a low sweeping to inside. Low ‘Tsuan’

similar video of the 5 elements and shaking drills from seminar. light and heavy spears.

The tsuan was to similar to beng in that video. Yang hai clearly showed us Tsuan that is very similar to the actual tsuan empty hand movement. Yang hai’s spear ‘tsuan’ makes a downward diagonal angle of the spear to counter a waist high spear thrust or beng strike to one’s midsection before a counter attack.

Xingyiquan and Baguazhang

Here is a review of some forms I learned back in Richmond in early 1990’s when training with Weiqi.

Here is basically an outline of what my bagua combatives class looks like:

warm-ups-
1-14. neck, spine bending forward/back, side stretch, heel stretch, waist rotations, wrist and ankles, 8 dan tien kicks left and right, 8 straight leg kicks left and right, 8 cross body kicks left and right, 8 outside stretch kicks left and right, 8 side kicks left and right, 8 back heel kicks left and right, drop stance drill, slap body drill.

solo palm drills-
shaking palm, dragon back, lifting palm, throwing palm, slapping palm, ect.

palm drills on focus mitts
1. individual palm drills on mitts
2. combining palm drills on mitts

stance work without hands-
jump step, full jump step, back step, full back step, pivot step, kou pu bai pu. ba fa gen bu, circle walking and 8 different changes.

add hands-
fan chang/shaking palm strikes

8 bagua kicks
drills on muay thai pads- warm ups- 10 round kicks left and right, 10 push kicks left and right, 10 side kicks left and right
create functional kick combos-
sample- low hook kick, round kick, side kick
front kick, round kick, side kick
double side kicks
low hook kick, side kick, knee to body

adding hands with kicks or kicks with hands-
basic-
2 palm strikes, 2 round kicks.
push kick, round kick, 4 palm strikes
2 palm strikes, 4 clinch knees- push opponent off and round kick

start working with bagua concepts-
fighting from center of circle going out- linear attack
fighting from outside of circle going in- linear attack
fighting on circle and working inward- small circular attack
fighting on circle and working inward- large circular attack

researching applications from forms
1. strikes
2. qi-na
3. throws/takedown
4. finishes

two person drills
1. flow drills
2. attack defense drills- countering
3. ji ben shou fa drills
4. push hands/rou shou (bagua push hands)
5. sparring and san shou

strength conditioning drills
1. techniques for upper body- push ups, clap push ups, hand stand push ups,t-push ups, ect
2. techniques for body core- ab work: v-ups, sit ups, belly ups, crunches.
3. techniques for legs- horse stance, horse stance jumping, burpies, one leg squats, lunge jumps.
4. Iron gong work- forearm conditioning, body hitting, leg hitting, ect.

closing and qigong
-lung training
-tan tien breathing

Stacking Taiji and Pakua palm strikes

using the taiji and pakua from my last post in a stacking way- building techniques on top of each other- jab palm, cross palm, throwing palm, slap palm, coil palm, knees, kicks, over turning palm, ect.

part 1

part 2