Chinese Internal Arts ”Hall of Fame” of fighters historical and living

June 24, 2010 on 1:28 am | In Uncategorized | No Comments

work in progress

http://www.polariswushu.net/halloffame.html

Boxing class 5-26-2010

May 27, 2010 on 7:00 pm | In Uncategorized | No Comments

3 minute rounds:
(3) rounds shadow boxing
-Jump rope
-Focus mitts*
-Jump rope
-Focus mitts
-Jump rope
-Speed bad
-Uppercut bag
-Tear drop bag
-Heavy bag

Strength condition-
4 x back and fourth with push ups, sit ups, squats
Plank, side planks (left and right), plank
Holding down push ups

*Notes on focus mitts.
Worked with a veteran fight team member Chris who is a good pad holder.
We worked an old school combinations using-
Doubled up focus mitt for jab, double jab, triple jab.
Adding cross
Adding hook.
Rolling upper cuts (4)
Jab cross duck- cross-hook-cross-duck-cross hook cross
-counter punch system.
-slip system

randomness

May 12, 2010 on 12:28 am | In Uncategorized | No Comments

Tai chi and Life

http://hsot-ma.blogspot.com/2010/03/wolfe-lowenthal-on-balance.html
————————————————————————————–
“Lei tai platform fighting is open to all Chinese styles. It is proving ground for – monkey vs crane, tai chi vs shaolin, wutang vs NWA.”- matt
—————————————————————————————-
Movie review- Needle through brick

http://www.hulu.com/watch/142702/needle-through-brick

I really liked how the older generation masters noticed how modern wushu made the younger generation very physically fit and athletic with kung fu basics, while the younger generation realized that they can not always do the physically challenging modern wushu and appreciated Traditional kung fu masters and desired to learn Traditional.-matt
———————————————————————————————————
Primal display in bagua?

matt- Well when I think of primal reflex and bagua…I could only think of monkey slaps and baguazhang (zhang=palm) palm strikes is bagua’s signature weapon of choice after all the evasive spinning and circling.

interesting sites when googling ‘pre-fight diet’

April 30, 2010 on 3:00 am | In Uncategorized | No Comments

http://www.livestrong.com/article/105334-boxing-prefight-training-tips/

http://www.talkboxing.co.uk/guides/boxing_diet.html

http://ezinearticles.com/?Respect-The-Boxer—Prefight-Factors-To-Be-Taken-Care-Of&id=1134968

http://fightdietplan.com/the-exact-fight-diet-involving-bruce-lee-wish-to-know-bruce-lee%E2%80%99s-fight-diet-and-health-secrets/

http://fightdietplan.com/before-fight-and-after-fight-diet-pre-fight-diet/

http://wbanews.com/artman/publish/medical/The_Diet_of_a_Boxer_printer.shtml

http://www.ehow.com/list_6373913_boxing-pre_fight-training-tips.html

Toughness training

March 11, 2010 on 1:50 am | In Uncategorized | No Comments

what are forces blocking personal growth?

has there been to much stress or not enough?

has there been an influence of coach, parents, others on your developing toughness?

have you had it to easy or tough?

if excessive pressure continues to be a problem, where is it all coming from?

why arent you more disciplined in your thinking, imaging, and act skills during competition?

if it is entirely self generated why is fear of failure potentially so devastating?

what makes your real self fragile, so threatened by failure?

Seeking Part-time group instructor: kick boxing

February 17, 2010 on 5:17 pm | In Uncategorized | No Comments

Matt Stampe

Objective: A position as group instructor using my expertise and experience from 20 years of martial arts.
Desired Position: Boxing, Kickboxing, Tai chi and Yoga instructor.
Education: Bachelor’s of Fine Arts at Virginia Common Wealth University (VCU) 1995.
Experience:
• Began Training in Yoga and Tai Chi Boxing in 1990 at VCU.
• International and National competitor in Martial Arts since 1992-current.
• President of VCU Martial Arts club organizing classes and seminars- 1994-1995.
• Assistant instructor to Richmond Va. Parks and Recreation program 1994-1997.
• Head Instructor for Tai Chi Boxing and Kids Kung Fu at Virginia Beach Martial arts center 1997-1998.
• Head instructor to Virginia Beach Parks and Recreation 1997-1998.
• Moved to Northern Virginia to train with US Wushu Team Coach until 1998-2005.
• Head instructor a Chinese Schools at Fairfax High school for kids kung fu in 2003-2004.
• National Massage and Body workers Certification and Virginia Massage License 2006.
• Training and testing at Novamma.com with Muay Thai kickboxing fight team 2006-current.
• Began Crossfit training in 2006- to current.
• Renewed National Certification for Massage Therapy and Body work in 2009.
• Traveled and trained in Muay Thai in Thailand 2009 and 2010.
Website:
• Developed website and training programs at http://www.taichifighter.com
• http://www.combatsportsmassage.com
References:
numbers available upon request:
• Matt Schneider 804-334-**** fellow instructor at Richmond Parks and Recreation
• Mark Salter 703-867-**** student
• Dave Carter 310-497-**** former Muay Thai instructor at Novamma.com

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

December 29, 2009 on 10:30 pm | In Boxing and Thai Boxing, Uncategorized | No Comments

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

Mike Tysons legendary Workout

December 3, 2009 on 1:37 pm | In Boxing and Thai Boxing, Uncategorized | No Comments

Found these on various websites:

Mon-Fri
Morning
Roadwork 3 miles
Noon
Sparring 10 rounds
Slip Bag 10 minutes
or Speed Bag 10 minutes, did both when fight was coming up
Afternoon
Focus Pads 10 minutes
or Heavy Bag 10 minutes, did both when fight was coming up
Sit-Ups
Push-Ups
Pull-Ups
Dips, did this circuit ten times
Neck Work 10 minutes
Jump Rope 10 minutes
Night
Stationary Bike 60 minutes

Mike Tyson is kind of an legend to a lot of bodybuilders. Many have expressed the desire to know about “Iron Mike’s” daily routine. According to what we found out, you’ll have to be an early bird if you want to follow in his footsteps!

This routine was listed on several websites and while I’m not 100% sure of its validity, it appears to be what is considered to be his daily schedule.

• 5am: Wake up and go for a 3 mile jog
• 6am: Back home for a shower and then back to bed (great workout for those huge legs of his)
• 10am: Wake up and eat oatmeal
• 12pm: Do ring work (10 rounds of sparring)
• 2pm: Eat another meal (steak and pasta with fruit juice drink)
• 4pm: More ring work and 60 mins on the exercise bike (again working those legs for endurance and

power)
• 5pm: Floor exercises: 2000 sit ups; 500-800 ‘dips’; 500 press ups and 500 shrugs with a 30kg barbell

and 10 mins of neck exercises (working the biceps, triceps, chest, abs and shoulders)
• 7pm: Eat steak and pasta meal again with fruit juice (probably orange juice)
• 8pm: Another 30 minutes on the exercise bike
• 9:30 Watch TV and then go to bed

Hong Kong San Da youtube notes

November 9, 2009 on 7:28 pm | In Fighting: San Shou/Sanda/Shuai Chiao, Uncategorized | No Comments

Hong Kong Sanda youtube has instructional videos, alot of stuff I learned back in the old days of training.

Warm up training:
Arm circles in bow stance
Whirling arm-drop stance slap
Standing heel stretch
Drop stance L+R
Stand toe touch bend
Partner or bar shoulder stretch
Back bending wind mill arms
Sit ups
Superman with partner holding heels
Walking hands
Lunge chair leaps
Fist push ups
Drilling jab cross for speed
Drill lift lead knee
High knees
Jab cross in-out
Thai pad- basic kick and punch combos

Shadow box and equipment practice:
-Shadow Boxing: punches and kicks
- 5 attack shadow box
-shadow box with sweeps
-Jab-cross parry
-With partner- shadow box from a distance attacking and defending
-Heavy Bag: jab, cross, hook, push kick, round kicks, side kicks
-Thai pads- lead side kick, rear round kick
- tree hitting for conditioning

Basics:
Fight stance and footwork (light and bouncing)
Fall practice: front fall, front dive roll, drunken style break fall, back roll to feet
Jin Bu: step forward, step back, full step back, back cross
Side lunge step, lateral step, front cross step, switching stance (180 jump)
Moving forwards knee up stance, rear foot stepping forward.
Basic punches
1. Jab- add step
2. Cross- add step
3. Lead Hook – add step
4. Rear hook- add step
5. Lead uppercut
6. Rear uppercut
Jab
1. Jab into a open guard
2. Angling the opponent
3. Use a low jab vs a high jab
4. Jab the opponent trying to use up-knee
5. Jab vs a round hook
6. Low jab vs high hook
7. Jab an incoming takedown
Cross
1. Cross an open guard
2. Low cross vs high punch
3. Inside cover opponent cross and return cross
4. Hit opponent cross down and return cross
5. 3 point cover cross- return cross
6. Cover low kick and cross
7. Cover high kick and cross
Hook
1. Jab and hook to body
2. Cover kick and hook to body
3. Jab to body, hook to head
4. Cover hook return hook
5. Block a front kick with hook, counter with cross
6. Cover low kick and hook
7. Cover body shot and hook and jab
Uppercut
1. Use against double leg take down
2. Cover body shot an uppercut
Basic attacks:
1. Jab and rt. Spin backfist
2. Double hook punches
3. Lead uppercut, rear Hook
4. Lead hook, rear uppercut
5. Jab cross combo
6. 2 upper cuts
7. Jab rear uppercut
8. Jab, rear hook
9. Overhand right, left uppercut
Foot jab/push kick
10. Lead foot jab
11. Evade jab with left side lunge, cross to body, rear foot jab
12. Cover hook, rear foot jab
13. Two handed round kick block, counter with foot jab
14. Foot jab vs round kick (foot jab to chest)
15. Foot jab vs side kick (foot jab to hip)
16. Foot jab vs spinning hook kick (foot jab to hip)
17. Spin kick vs foot jab
Side kick
18. Spinning backfist, side kick combo
19. Low sweep kick, high side kick
20. High side to chest/head
21. Side kick to thigh
22. Slip cross, rear side kick
23. Side kick vs spin round kick
24. Cover hook and side kick
25. Lead side then rear side kick
26. Low lead side kick, lead high side kick
27. Jab, lead side kick
28. Step back evade side kick- counter with side kick
Round kick
29. Jab cross rt. Round kick
30. Parry cross, rt. Round kick
31. Lead leg round kick
32. Retreat back- jab cross round kick
33. Evade cross- counter with cross-jab rear round kick
34. Jab, high rear round kick
Leg sweeps
35. Parry jab, sweep lead leg
36. Cover opponent lead side kick, sweep standing leg
other
37. Lead push kick, rear side kick
38. Lead push kick- rear round kick
39. lead push kick- spin heel kick (rt)
40. lead leg shin kick, lead side kick
41. rear leg side kick 2X
42. jab, rear push kick
43. jab cross lead round kick
44. jab cross rear side kick
45. lead round kick, jab, rear hook
46. jab cross, rear low sweep kick
47. spin rt. Backfist, lead round kick
48. jab, spin rt. Heel kick
Throws
1. cover hook, neck lock-hip throw
2. cover hook, sweep lead leg throw
3. duck incoming strike, double leg takedown
4. catch round kick, step sweep to sweep standing leg
5. duck incoming strike, single leg, grab behind second leg and toss
6. duck incoming strike, singe leg lift, sweep standing leg
7. catch push kick, turn and sink to bring on shoulder and throw
8. catch push kick-lift up push forward
9. catch round kick, grap opponent shoulder, lift leg up and throw
10. cover hook, sweep kick opponent lead leg
11. counter to single leg takedown-control the head, grab waist and throw
12. jab cross- double leg
13. jab cross- major hip throw

Sparring drills
1. stopping round kicks with two hands
2. catching jab cross
3. cover hooks and high kicks with 3 point coverage
4. leap frog parry jab cross
5. shadow box kick catches
6. forearm block outside for kicks
7. forearm block inside for kicks (low wing block)

old blog posts

May 25, 2009 on 3:59 pm | In Uncategorized | No Comments

Heavy Bag training
There are many things you can do on a heavy bag. i suggest watching some youtubes

my workout involves a mini timer: 12 rounds- 2 min. each 30 sec rest.

It is something like this-

round 1- jab with slip left or right

round 2- jab and double jab, slip left and right

round 3- jab/double jab, level change/duck (jab to head or body) slipping

round 4- jab/d.jab and cross, ducking, punch to head and body

round 5- jab, cross, hook, add bob/weave

round 6- add upper cut to previous

round 7- add speed- going freestyle with everything (hooks to head and body)

round 8- add power- going freestyle

round 9- jab cross continually non-stop an entire round

round 10- circle left and punch 4 times, duck, circle right punch 4 times duck for entire round.

round 11- freestyle w/everything with speed

round 12- freestyle w/everything with power
2009-05-14 16:45:54 GMTComments: 0 |Permanent Link
Stacking vs remembering
Stacking vs remembering
Thursady night my new co-worker who does muay thai and I did some thai pad and focus mitt work. he is OK but he was trying to get me to do these long ass combos right off the bat. i eventually got it, but he isnt the greatest instructor. i gave him my notes and we reviewed and corrected them. I suggested next time we start small and build up using the stacking method:

the combinations we did:

1. jab cross hook cross, duck into hook- return w/ cross-hook, duck into opp cross, return: hook cross

2. jab- cover the cross,return cross-hook-cross,bob to avoid left hook, return cross- hook, bob to avoid rt. cross, return hook cross

Taught with a stacking approach I would have done this:

1. jab-cross-hook-cross,duck into the opp. hook

2. jab cross hook cross, duck into hook- return w/ cross-hook

3. jab cross hook cross, duck into hook- return w/cross-hook, duck into opp cross

4. jab cross hook cross, duck into hook- return w/ cross-hook, duck into opp cross, return: hook cross

1. jab- cover the cross

2. jab- cover the cross,return cross-hook-cross

3. jab- cover the cross,return cross-hook-cross,bob to avoid left hook

4. jab- cover the cross,return cross-hook-cross,bob to avoid left hook, return cross- hook

5. jab- cover the cross,return cross-hook-cross,bob to avoid left hook, return cross- hook, bob to avoid rt. cross

6. jab- cover the cross,return cross-hook-cross,bob to avoid left hook, return cross- hook, bob to avoid rt. cross, return hook cross

Now here is the difference with last nights class taught by WKA muay thai champ and coach- he uses simplicity and not long combos-

focus mitts:

drill 1- coach will call out which to do going back and fourth with a. or b. for 2 minutes.

a.speed punching on mitts- stepping forward, back, left or right based on holder

b. jab-cross-hook-cross and circling

end last 30 sec. with drill 100 jab cross

drill 2- 2min.

a. jab-lead uppercut-cross-hook

b. defense – slip left or right

end lat 30 sec with drilling uppercuts

drill 3- 2 min.

a. lead hook- rear uppercut-lead uppercut

b. defense- slips or step and weave for hook or straights

end last 30 sec. with hard crosses

thai pads-

holder chooses pad position for 1 of 3 position

1. left pad up for: hook- rt. round kick to leg

2. both up: cross-hook-cross-hook, rt. round kick to body

or

3. rt. pad up: cross, left kick to body

end with power:

20 rt. round kick

20 left round kick

50 jab cross

1 minute v-ups

1 minute push ups

simple class but very effective and tiring. i take notes because i’ll never see that class again. no two classes are ever the same.

now todays class- the school owner taught:

warm-ups: running, kicks- push kick, round kick, push -round kicks, knees

focus mitts/pad holder:

drill 1. go free style on a.b. and c. for two minutes for puncher

a. raise up left mitt for jab

b. raise up right mitt for cross

c. raise up both mitts for jab-cross

drill 2.- mitts in front so puncher adds left and/or right up knees, adding drill 1 punches with puncher adding knees.

drill 3.- mitts hold to block round kick add left and right round kicks combining drill 1 and 2.

drill 4. – counter punch reaction drill:

1. mitt holder hits puncher to liver and puncher covers liver strike to body and returns 4 punches. returning punch with same arm that covered punch.

2. mitt holder hits puncher to stomach and puncher covers strike to stomach and returns 4 punches. returning punch with same arm that covered punch.

3. mitt holder hits puncher to rt. side of head and puncher t-blocks or ducks returning 4 punches. returning punch with same arm that covered punch.

4. mitt holder hits puncher to left side of head and puncher t-blocks or ducks and returns 4 punches. returning punch with same arm that covered punch.

drill 5-

combine 1,2,3,4 drills freestyle.

medicine ball drill- 3x 2 minute rounds

a. ball holder holds ball at midbody and moves forward, back, and sideways into puncher

b. puncher takes angels to ball holder and tries to punch ball out of holders arms

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Moving forward-

1. Left hook rt. Round kick, Rt. Cross, left round kick

2. Left hook rt. Up knee, Rt. Cross, left up knee

3. Jab cross moving forward

4. After getting 1,2,3 on own then coach will call out 1,2, or 3 in the last drill

Other:

5 min. conditioning drill. X3 (each number is done one minute each)

1. Quick and fast mini hops (calves)

2. Medicine ball sit ups

3. Medicine ball overhead smashes

4. Punching the wall

5. Wall sits with medicine ball above head

2009-05-12 17:05:43 GMTComments: 0 |Permanent Link
i ask you- Your Top hardest and Xtreme workouts exercises ever did?
i started that thread- Your Top hardest and Xtreme workouts exercises ever did?

my answer:

what are your top hardest strength training drill a sifu or coach made you ever did?

1. 10 One legged up/down drops with 16 kg kettlebells each leg- mma training coach

2. Chen style stance training and holding- Chen Xiao Wong

3. 40 minute yiquan standing- Sherwin Ma’s Yiquan class

4. Ben Lo’s Taiji posture molding- seperate weight 100% in one leg in bow stance

5. Sam Masich- qigong rooting drills-hip and kua placement seminar

6. Dr. Ken Fish- kua rooting drills for hsingyi and boxing movement

7. Pakua slow walking in ‘frankenstein’ arms extendend posture.- George wood

8. Taijiquan walking- front , backward, sideways for 40 min. Weiqi He Yang Taiji class

9. Pakua circle walking fast for 1 hour doing basic palms- wilson pitts class

10. Mma road work: track workout- mma coach Jeff Ruth

11. 10 minute fast jab/cross hitting bag non-stop- Boxing coach Sandeep

this is most crazy however along with track road work-

1. Cross fit- “fight gone bad” is pretty xtreme. People teach different ones. the last one i did was-

Three 5 min rounds of-

exercise

1- 1min. kettle bell squat and thrust above the head

2. 1 min horse stance dips with kettle bells

3. 1 min. knee high jump

4. 1 min. horse stance dips with kettle bell

5. 1 min. 25 lb dumbells ofl squat and lift over head
2009-03-10 00:53:56 GMTComments: 0 |Permanent Link
Yiquan Article revisited
http://www.yiquan-academy.eu/readarticl … icle_id=22

some thing i liked about this article-

1. He slams Traditional CMA who put down modern wushu as wushu is something you cant fight with, while Traditional CMa have the same problem with inability to fight as well.

2. He says that Chinese who actually did fight on lei tai to represent a style, did training that was not stylistic at all and used different methods to prepare for a fight.

3. He rejects the division between internal and external

4. Traditional cma with stylist gestures are stupid

5. He realizes training is a science- that combat efficiency is determined by way of training, it is not about knowing a secret technique.

6.He makes a discrepancy between training and use- some schools put fight training last after you have ‘gong li’ while you should actually be learning how to fight from the beginning of day one.

7. He understands fatigue and intensity of training- spending many hours a day on a few solo techniques in a cave does not make a good fighter.

8. he spoke about cross breeding of styles like baguazhang and xingyi due to short comings of both.

9. He spoke about modern Shaolin being primarily useless.
2008-12-30 14:31:44 GMTComments: 0 |Permanent Link
weight lifting and Yoga
From Rob on weight lifting-

a good 4 day split looks like this…

day 1

chest & bis

bench press

incline dumbell press

flys

barbell curl

dumbell curl

day 2

back & tris

pull ups

barbell row

pull down

dumbell row

shrugs

dips

skull crushers

cable press down

day 3 legs

squats

hamstring curl

leg press

unilateral hamstring curl

leg extension

standing calf

seated calf

day 4

shoulders

over head press dumbells or barbell

side lateral raise

rear delt with dumbell

front raise

upward row

rear delt pec deck

notes on yoga-

plow pose (halasana)

karnapidasana (knees to the floor beside head and above shoulders). Plus, when doing this, if you don’t have your shoulders elevated on three blankets (i.e. shoulders on blankets, head on floor and neck free), you’ll jam your neck, possibly strain your lower back and will push the C-7 vertebra into your neck, which, over time, will cause you lots of problem.

Cobra pose (bhujangasana)

child’s pose (balasana)

(trikonasana, utthita parsvakonasana, ardha chandrasana) with the head rolled back before turning up.

Also, backbends on a folding chair (dwi pada viparita dandasana) and all of its variations will open your upper back, your shoulders and your neck. Before this, do gomukhasana (cow-face pose), paschima namaskarasana (reverse namaste) and garudasana. Your whole neck-shoulder complex will open up over time. Then, you need to do pincha mayurasana (peacock feather pose) with the head rolled back from the bases of the shoulder blades, salamba sirsasana (headstand) and salamba sarvangasana (shoulderstand) for strength and stamina. Every human on earth should do this – martial artist or not.

When you can do these, go heavy on the floor backbends, the main one being urdhva dhanurasana (upward facing bow pose). Keep your neck soft and let the head hang. Lift your tailbone.

Twist variations? There are a million yoga twists; which ones are we talking about? All are good for your internal organs. Some are better for opening the lower back; others for the mid- and others for the upper. You should do twists for every part of the spine.

developing Brazialian Jujitsu game
I am working on creating some training sets for Brazilian Jujitsu curriculum based on training with the coaches at my school. Like in some chinese styles like something as vast as pakua… the instructors dont give you much handouts or study materials and you have to do you own notes and research and putting the pieces together.

I rearranged my notes on the exercises into a set to be similar to Chinese Martial arts warm-ups sets from head to toe.

-

Pre stretch Warm-up- work on running, some circuits- push ups, abs, squats, shrimps, rolling- front and back.

This is the flexibility training set

Neck- stretching based on inverted guard

-yoga plow

-walk in knees to touch shoulder

-advanced- opposite knee to ear

-rolling out/scoot out’s/ drag across freestyle variations into inverted guard

-forehead post- front and back motion

-back arch/bridge- back head post

-yoga cobra pose followed by child pose

Shoulders/Arms/Wrist-

-arm across body- focus on moving shoulder opposite direction

-triceps- hand above and behind head- again shoulder opposite direction

-Right and left arm with belt behind body- flex and extend back and shoulders

-Belt- try various different angles

-Mat stretch- lying on stomach- shoulder stretch lifting up opposite shoulder

-wrist- flex and extend wrist and forearms in various directions

Back, waist, spine-

-Toe touch- raise arms up- bend and touch toes 10 sec. 5 sec. rest. Do several times

-Sitting cross legged Indian style- a.) forward bend b.) twist to side/ torque w/arm c) side bend

-yogic twist variations

Hip flexors/abductors/thighs/legs-

1. Standing legs wide apart- kimura grab ankle stretch

2. Buddha stretch- sumo squat

3. Buddha stretch walking- center, forward, back, left side, right side

4. Butterfly sitting and lying on back

5. ½ Buddha or Thai sitting a) bend forward b) arm to inside

6. Hip flexor- wrestling walking slow- knee touching lunge

7. Sprinter- a) sitting head touch shin b) yogic plow

8. Thigh- hamstring stretch with belt

9. Knee to check using rear naked choke technique on leg

10. Lying on back ½ cross leg- arms pull around knee

11. Hip flexor- elbows inside the knees

12. Yoga- leg behind head

the best part- at the end you can go freestyle flow from one exercise into another and you develop your flexability rolling around.
2008-12-02 22:16:34 GMTComments: 0 |Permanent Link
Wushu forms we teach
Wu bu quan-

http://www.youtube.com/watch?v=EPPgTUL6SY4&feature=related

1- Yi duan-

http://www.youtube.com/watch?v=ObiygVWC-1Y&feature=related

2- Er duan-

http://www.youtube.com/watch?v=65KqI1qBJyI&feature=related

3- san duan

http://www.youtube.com/watch?v=zEllGdmG7K8&feature=related

4- si duan

http://www.youtube.com/watch?v=nS7zs80tcjk&feature=related

5- wu duan

http://www.youtube.com/watch?v=vGa9m_e4ZOw&feature=related

6th Duan -old compulsory

http://www.youtube.com/watch?v=s1_nwlocITA&feature=related

7th duan – new compulsory

http://www.youtube.com/watch?v=GggclLCmoZo
2008-11-26 16:43:04 GMTComments: 0 |Permanent Link
Entry for November 25, 2008
Fuga wrote:

my question is whether there are recovery strategies that work better for those of us who are no longer spring chickens? I am 41, and it seems like muscle soreness and bruises linger longer. I know I cannot train like a 20 year old so I want to train smarter.

Any advice would be appreciated. Thanks in advance.

Here are some of mine:

1. Hot jacuzzi

2. cold jacuzzi (even alternating between both), or ice on injuries, contusions.

3. Thai, Chinese tui na, or , swedish/deep tissue massage.

4. Eating well- good protein after workout high fiber with veggies and fruits

5. post workout supplements- usually protein shake, creatine, glutamine, sports active drinks when food is not readily available.

6. liniments , pastes, biofreeze and other external means of healing

7. day off or light training- 1 hour minimum of yoga, Taiji, pilates, or qigong.

8. post workout stretching

9. acupunture, chiropractic, or both.

10. good rest

11. herbs- laymans herbs easy to get- ginger, licorice, american ginseng, peppermint,

12. chinese herbalist/doctor- prescribed herbs and moxa treatments, cupping,

13. chinese dietary therapy- avoidance of extremes. wrong foods can prevent healing- cold energy (excessive yin) and fire foods (excessive yang).

eat cool/neutral/warm foods.

14. western vitamins- omega 3, bromelain, vitamin C, calcium

15. over counter drugs- Advil, or Tylenol with food of course so you dont kill your liver/kidneys

16. prescription drugs in extreme cases- stronger pain killer

17. illegal drugs if your that desperate (not recommended)

18. light dose of alcohol- wine can promote blood circulation

19. steam bath/sauna

20. Research research research
2008-11-25 13:43:11 GMTComments: 0 |Permanent Link
US Fitness Report-
Barbara posted up the US fitness report- http://www.health.gov/paguidelines/

I somewhat agree with the report on adult people needing more cardio-

Based on my experience at the last Chinese martial art tournament i went to …Taijiquan apparently isnt enough. some folks i had not seen in years got FAT!! yes their dan tiens expanded with that blubbery stuff into what is also knows as a “muffin top”. maybe they are going for the YCF out weight you approach to push hands. i dont know. whatever the case they not only added the weight gain, it made them look much older than their years. So the taijiquan wasnt helping in the longevity department as well. Fat is problem- can be contributor to heart disease, diabetes, back, and knee problems.

the US fitness report part for adults:

“Aerobic activities, also called endurance activities, are physical activities in which people move their large muscles in a rhythmic manner for a sustained period. Running, brisk walking, bicycling, playing basketball, dancing, and swimming are all examples of aerobic activities. Aerobic activity makes a person’s heart beat more rapidly to meet the demands of the body’s movement. Over time, regular aerobic activity makes the heart and cardiovascular system stronger and fitter.

When adults do the equivalent of 150 minutes of moderate-intensity aerobic activity each week, the benefits are substantial. These benefits include lower risk of premature death, coronary heart disease, stroke, hypertension, type 2 diabetes, and depression.

Not all health benefits of physical activity occur at 150 minutes a week. As a person moves from 150 minutes a week toward 300 minutes (5 hours) a week, he or she gains additional health benefits. Additional benefits include lower risk of colon and breast cancer and prevention of unhealthy weight gain”

yes – taijiquan people need to do some brisk walks, lite aerobics, swimming, bike riding, and other healthy exercises to complement taiji. my chinese teacher always said “taiji is not enough”…. thats why we did ‘chang chuan’ or Long boxing.

Matt
________________________________________

Subject: [TCClist] Re: USA fitness report

You can also get an aerobic workout from;

Chasing the pad and striking practice (also helps improves your aim

and focus).

Wrestling (i.e. very vigorous push hands).

DaLu.

Practicing application of tcc.

Conditioning (doing rollaways etc).

Aerobic work was always there in TCC – there’s no need to go

outside, really…

But skipping (which is very good), jogging, swimming, too – why not?

Swing some **light** weights around, even…

Marcus

Those are good techniques- you wrote there Marcus.

I feel ya, everyone serious enough to study tai chi as a martial art should have a pair of focus mitts, a kick shield, and some thai pads to research the striking and kicking of the art.

Da Lu- i swear i’ve learned nearly 5 versions of Da lu- the CMC, Yang- Fu Zhong Wen , Yang Jwing Ming’s, Chen’s, and even a solo da lu practice with fa jing- you must know- tsai,kao, lieh, zhou, are pivotal as much as pung jin. all version are worth examining.

wrestling- real wrestling you will get sore, injured, possilby hurt- very vigorous push hands is a joke and violates the taiji principles. real wrestling requires mats and throwing jokers around. you do however get to work physical strength and footwork- side movement left and right (zhou ku and yo pan), forward (chang jin), back (hou tui) , and center (zhong ding) with an agressive non-cooperative opponent.

i never noticed gaining much cardio in application training.

conditioning- you didnt mention taiji conditioning like for legs- rooting drills, hitting legs, lots of taiji walking – try brush knees for 10 minutes in a straight line, 10 min. wave hands, 10 min. repulse monkey. forearm and body conditioning with partners using patting and hitting techniques, in boxing we use medicine ball to hit and toughen body.

aerobic work- tai chi doesnt have much of it, but we did learn doing pung fast, lu fast, an and ji fast like this-

that becomes good breath work- exhale when you fajin. most teachers dont know this practice that Fu Sheng yuan is doing.

jumping rope i always felt was good- i even have notes from Buddy Lee seminar- he is a broze medalist wrestler that trains olympic teams to cross train with jump rope-

light weights are most definely good if you have a set to do. my boxing coach has up do- 3 sets of 10.

lift up and down – like raise hands

punch out- left and right

double punch out

lift over head- punch out over head

flys- lateral raises

chin lifts- bring up to chin and down.

matt

2008-10-14 22:58:31 GMTComments: 0 |Permanent Link
On Teaching Beginners
Mixjourneyman wrote- “Recently I took on two students for baguazhang. I’m just teaching them informally on Saturday mornings and going through the basics and some mild application with them.

One of the two is interested in bagua as a martial art, the other is interested more in the capacity of self discovery and health.

I have focused the majority of my practice up to now on martial arts and fight oriented stuff. I have made a lot of personal discoveries and improved my physical and mental well being, but I’m not sure how to convey those kinds of lessons to people.

I don’t practice any specific qi gongs that go along with the bagua and we don’t really focus on meditation. What kind of tips can I give people who are practicing bagua to gain somatic and emotional understanding?

I do a lot of awareness work, but its outside of the paradigm of bagua. I only have 1.5 hours every Saturday and I want to make sure to give both students what they want.

what do you think would be the most advisable accommodation to reach?

Thanks

J ”

Matt’s response:

Depends on how you define health.

My definition is different from others- based on my experience with different martial arts schools, here is how i define if your Healthy enough to do training beyond the point of health.

how I measure health-

-How much do they weigh? Does the person look over or under weight?

-Can they touch their toes?

-how many situps can they do in 30 sec.?

-how many push ups can they do in 30 sec.?

-can they hold a horse stance 1 min.?

-Mental health- do they seem intelligent enough to take on pakua? pakua requires deep thinking and dedication.

-what kind of attitude, appearance, and character does the person have and are they willing to be humble and work hard?

-age, medical, and Injury history

My personal definition of health attributes:

1. normal function of the internal organs and meridians ( circulatory, digestive, respiratory, skeletal, muscular, ect),

2. good body weight,

3. good flexibility,

4. able to hold firm stances and not strain.

5. focused mind

If they dont have these things- then i focus their training on-

1. flexibility and ability to do good stances (which require flexibility)

2. weight loss/weight gain via diet and nutrition based on TCM- avoidance of fire and cold foods to nourish qi.

3. introduction to simple upper body, abdominal, and lower body exercises for strength.

4. intro to simple qigong, breathing and meditation work

5. philosophy and principles- primarily yin/yang and 5 element and relation to internal organs and emotions.

6. balance: basic hand and stepping coordination drills with flow.

but then again i really dont teach anymore and havent in over 10 years, but thats my standard. Its hard to get the ones who get tired fast and need to lose weight to do so, even the ones at a young age. they might have better knees if they would shed the weight.

TCC list posts
Michael,

No I dont mind answering all your questions.

In your prior post you asked-

What way is Tai chi chuan a martial art to me since I practiced it for so many years before working out with MMA people?

Tai chi chuan is a very complete system. In it as I know began with understanding Wu De- this is martial code. then we learned a series of warm ups, qigong and stretching. I even learned standing and sitting meditations and visualizations. Philosophy of tao and principles of tai chi chuan were also taught. Solo Form work- lots of form work- basics of stances- shifting and transfering weight slowly and exact under the scrutiny of a masters eye for a decade. short forms, Long forms, and single and double hands structured and ‘co-operative’ sets (pung-lu-ji-an and moving step) were learned. Dalu and eventually non-cooperative push hands later after several years of that the introduction to extending the energy to short weapon forms- straight sword andsticking drills and later broadsword, and lastly eventually to long weapn and sticky pole drills. Researching and study of applications- qin-na, throws and the 88 two man san shou ‘Dance’ routine with various people. Later I did a few “Tai chi San shou” seminars and sparred with other schools but after that… a plateau was hit.

what are some of the Mechanics and Principles that boxing and MT share with TCC?

several- 1) body as a whole unit using your center of gravity 2) power comes from the foot and legs through the hip and spine and finally out the hand 3) pivot on ball of foot and heel and shift of weight to not be double weighted 4) using leverage in punching 5) being relaxed and snapping punching much like fajing 6) keeping head erect and lifted from above especially when using waist 7) catch/parry and stick/follow with opponent 8) attacking the body 9) unbalancing your opponent 10) control of breathing- making sound and exhale when striking or kicking.

Are you sying that TCC is not sufficient enough to kick butt?

Not unless you were taught from a teacher that can really kick butt. I live in an area that is considered a TCC mecca- Washington DC metro area- Va, MD, DC…lots of great teachers here but in reality I dont think any of them would fair well (even in their prime age with what they know now) if they had to fight on a Lei Tai or in a boxing ring against a guy who trains as a fighter full time.

Why go to other styles?

Not really “going” to other styles, i am staying true to my orgin of TCC and tan tien, comparing and being open minded on how fighters train. There is alot of focus mitts, various bags, ring work, strength conditioning and cardio, sparring, toughening, thai pads, kick shields, medicine ball, jump ropes, running, and other circuit trainings. some of those things TCC people should use like working hundreds of repitions of your step parry punch on a heavy bag, throwing out your pung like a russian jab to a focusmitt, touch and go ’seperate foot’ and ‘heel kick’ to a kick shield or heavy bagheavy ….knees to bag or thai pads….

What makes TCC striking and kicking mechanics different from MMA and Muay Thai striking and kicking?

In my experience TCC is more flat footed with weight on one leg that practioner is more concerned with structure and rootedness – the boxing/mt/mma people bounce around more and use a different approach to steping and footwork. There is some similaries but there are several fundamental differences in the shifting of weight and preferred striking ranges. I can only speak for myself and my style that my coaches are trying to get me out of is Since my TCC habits based on tui shou (clinch/mid-grapple range) i tend to tie-up close to my opponets alot and stay in the knees and short uppercut/hook range- my teachers would prefer me to stay in the outer range and work more effective jab/rear cross and leg/body/head kicks outer ranges in a more in/out ‘circle and move’ fashion.

sincerely,

Matt

other posts-

TCC is my first martial art that i’ve done for 18 years. 4 years ago i have looked at boxing and muay thai with nearly same mechanics and pinciples and hard core workouts. crusade? pehaps only trying to bring awareness that TCC can be an effective striking and grappling martial art. TCC is there for me- when injured, to cultivate chi, strengthen legsand waist, relax and meditate- slow down and take a step back into refinement. its the slowly but surely martial art i can always do…i wont always be able to do heart pounding ‘chang chuan’ or muay thai.

other-

I spoke with my MMA coach a few weeks ago who studies many fighting style- particularly Muay thai, Brazilian Jujitusu , wrestling, and Judo about what he thinks about chinese martial arts.( he has a mma record of 8-0, boxing 21-2, muay thai 15-3)

He thought that the fighting art of various traditional chinese styles is extinct- wing chun, praying mantis, tai chi, ect. is gone nobody ever fights and can prove the combat ability of the art. almost nobody has a fight record in Tai chi- maybe willian CC Chen and family and a very select few, but he has never heard of them.

The only thing he thinks is useful is those guys in China who train in San shou/San Da and Lei Tai combat sports because they are training in using punching and kicking, throwing, ect.

its a sad fact that most tai chi people do not understand the ‘chuan’ of tai chi chuan. there are so many strikes in Tai chi chuan and kicks encoded in the solo form- step-parry-punch, punch down, turn around and punch sequence, including peng, (sound boxing comes from the feet) seperate foot, turn around and kick, sweep lotus…knees- rooster on one leg….that people are not training diligently as a striking art because they dont know how and the teacher cant teach them…..what is wrong with making combinations of that work as a striking art? (i know …i know…its not tai chi…is what i’ll have to hear…violates principles) isnt it how you interpret it?

because nobody in my area teaches san shou or tai chi chuan as an effective striking art (even the ones with no fight record who say they do)…i have to go and practice punch kick-elbow-knee combinations with muay thai folks…there is no lack of participants i can refine and test my tai chi striking skills with.

peace

matthew

If someone really wants to do it right. We have to go back to where Taijiquan originated. correct?

Chang Chuan!! aka changquan.Yes Long Fist or Long Boxing. this is where Taijiquan came from originally. All the stretching, stance work, kicks, punches, punch and kick combos, qin-na, take downs and throws, point striking, bone breaking, sound techniques all originated from chang chuan. I mean this is what all the great masters in the past had some kind of foundation in the faster more cardio (li) physical training before refining it into a softer more supple (chi) art. Thats the way my teacher taught chinese martial arts, and i got permanently stretched out and flexible ….and a damn good drop stance out of the hard work too. It makes your taijiquan look much better and solid as well.

other-

As someone who in my younger years sought out many teachers and explored many variations of taijiquan after starting with CMC style. It all comes back full circle that taijiquan can never be linearly learned. It is not about gaining more forms or style but letting go- letting go of ego, letting go of tension, letting go of pre-conceived notions, letting go of chasing teachers. The early founders of taijiquan called it “tai ji” not Yang’s taiji or Wu’s taiji, ect. later new schools came about after training with Yangs and so it became Wu’s taiji, Woo’s, or Sun’s Taiji. they all share the same principles. Its normal to play with speeds and gates- large gates, small gates, medium gate, in your own solo practce. the principles are whats important.

Matt Stampe

2008-09-06 18:25:01 GMTComments: 0 |Permanent Link
LeiTai fighting Koushu 2008

As always I enjoy this tournament but every year fall to some short coming where I cannot fighting this event, insurance, changing jobs, injury. I got to be a part of “Team EF” from Empty Flower Forum

Troy wanted to showcase his Xingyiquan- Mind-form boxing, and Ashe was showcasing I Li Quan- a Malaysian Internal style. I helped them with their game plan, cornering and pre and post fight training.

cerebus wrote:Anyway, just because it’s a plain fact, Matt Stampe (a.k.a. Neijiaboxer) totally rocks. He is a great friend, a great cornerman and trainer and just an all-around AWESOME dude! This past weekend he totally took care of a couple of Kung Fu brothers who he had never met in person before and was truly an invaluable member of “Team EF”. Thank you Matt. Everything would have been MUCH more difficult without you! Respect…- Troy

QFT- Ashe

Cornering and Preped Troy Roy and Ashe Higgs for their Lei Tai fight. thanks guys I appreciate that- as you know- “i live for martial arts” so cornering and preparing you guys is right up my alley. I wanted to be sure you guys weren’t over stressed with worrying about other stuff that was non-fight related so you can mentally focus on your event. it takes brass balls to go out and fight and especially stick to your game plan. i’m proud of you guys!

Here is troys fighting with Xingyi in Yellow

He did well. took a late knee at the break-up.

Troy- Xingyi vs wingchun

2008-08-03 13:44:31 GMTComments: 0 |Permanent Link
Xianhao Cheng- translation of Taijiquan health functions

Xianhao Cheng a Yang stylist from Hangzhou now in Philly PA translated a document from China on Taijiquan Health function. He often writes for Tai Chi magazine. He has been one of my major influences in Taijiquan and his background is here: Xianhao Cheng

Taiji is a traditional martial art from China. In addition to the efficient martial art application of this art, the soft, fluent, natural and elegant movement also allows people to enjoy Taiji as great entertainment. However, the health benefits of Taiji seem more likely to be appreciated in modern times because of the unhealthy lifestyles that often include the abuse of drugs. Because Taiji is an aerobic exercise, it allows for good and necessary amounts of oxygen intake to counterbalance our significant consumption of fat. Through this type of exercise, our bodies become more balanced, therefore being able to stay healthy and fit as well. Among the various benefits that Taiji provides to its practitioners, the medical benefits of the different Taiji postures is information that is not typically understood by most practitioners. What follows is information about individual postures of Taiji and the terrific benefits that it can provide to serious Taiji practitioners.

1. Beginning of Taiji: The soft lifting up and pushing down of the arms promote the stimulation of the large intestine and lung meridians and increases the “Qi” flow of the two meridians, which may prevent or heal the illness in our breathing system and facial features.

2. Grasp the Sparrow’s Tail: The motion of ward off, roll-back, press and push increases the toning of the arms. This posture also promotes stimulation to lung, large intestine, heart, pericardium and triple warmer (the 6 hand related) meridians, which can function as a release for the heart and a draining of the lungs of sick “Qi”. This posture can also help dissolve sluggishness, as well as nourish the heart and calm the mind. In addition, during the “Push”, communication between the practitioner’s “Qi” to the earth through the bubbling well accupoint also plays a role in increasing the strength of the kidney meridian.

3. Single Whip: As the waist turns left, the left kidney slightly sinks down and the right one slightly floats up. This soft motion is excellent for massaging the kidneys. This posture also exercises the stomach, the urine bladder and the “Ren Ma” and “Du Ma” meridians. Since the wrist is the spot where most meridians connect, the Single Whip wrist motion stimulates all the meridians at the same time, which helps the healthy coordination of the total body function.

4. Lift Hands: In this posture, one drops the elbows down, lifts the palms up, balances on the heel and lifts the toe up. These movements will benefit the heart, stomach, spleen, kidney, urine bladder, and gall bladder and liver meridians. Specifically, it may prevent or heal a stomach ache, a full abdomen, spleen weakness, menstrual abnormality, urination problems, impotence and other related problems.

5. White Crane Spreads its Wings: This posture combines an upward warding off, a large downward motion, distinct and strong waist movements and lifting the body in one fluid motion. This posture exercises the triple warmer meridian and adjusts the “Qi” and blood circulation. It functions as cleaning for the liver and nourishing the lungs, strengthens the stomach and spleen, and calms the mind as well. The motion in the feet and heels also stimulate the stomach and liver meridians, which helps to increase one’s vitality.

6. Brush Knee and Push: This posture emphasizes directing the mind to the “Laogong” and “Bubbling Well” accu-points. Because of this focus, it stimulates the lung, heart, pericardium and kidney meridians, which helps add good health to one’s breathing, nervous system and blood circulation. It also benefits the health of the urinary system and can help heal chronic back pain.

7. Playing Guitar: This posture stimulates the “He Gu” and “Shen Men” accu-points which can help unblock the Lung, Large Intestine, Small Intestine and Heart meridians, which in turn promotes healthy functioning of the heart and lungs, increases the lung capacity, and improves the blood circulation. In addition, it can also help prevent/heal pain in the neck, shoulder and back.

8. Ward Off Monkey: During this posture one side of the waist that steps back feels like it is floating upward, while the other side, with the substantial step may feel like it is sinking down. This motion massages one’s kidney which strengthens the kidney function and benefits the belt, “Ren” and “Du” meridians. It helps the circulation of “Qi” and the blood circulation so as to be helpful for balancing the body’s total function

9. Diagonal Flying: In this posture, the right arm stretches up high while the left arm moves downward. This forms a posture with a diagonal extended direction, which also extends the body upward. This allows the release of stale air and the intake of more fresh air. Thus, it exercises the lung meridian, and improves the flow of both “Qi” and blood. Because of the focus in the toes, it also stimulates the three “Ying” and “Yang” meridians of the foot.

10. Fist Under Elbow: This posture has us dropping the right wrist with the mind focused on the “Shen men” accu-point, while holding the right fist inward. This stimulates the meridians linked with the wrists and gets the “Qi” moving. With the right foot stepping on “Bubbling Well” accupoint and left foot unsubstantially stepping on the heel with the toes up, it efficiently exercises the heart, kidney, liver and spleen meridians, which adjusts and compensates the “Qi” of the heart and kidney, and also helps the “Qi” pass through the triple warmer meridian, and strengthens the waist and knee.

11. Picking Up the Needle From the Sea Bottom: This technique bends the waist, sinks the “Kua”, and drops the shoulder all at the same time, which extends and stretches the back muscles on the side of the spine. In addition, it stimulates the urine bladder, which can improve the blood circulation and promotes the healthy function of immune system.

12. Fan Through the Back: The opening and spreading out of the arms to the opposite directions opens the chest and the lungs, which stimulates the heart, pericardium and lung meridians. This posture can increase the lung capacity, raise the heart function, and improve the blood circulation. In addition, the stepping on the bubbling well accupoint can strengthen the “Qi” flow in the kidney meridian.

13. Turn Around and Chop: The turning in this posture flow enables the waist to loosen and tighten on each side. It exercises the urine bladder, liver and gall bladder meridians. When loosely holding the fists with middle fingers lightly pressuring on the “Laogong” accupoint, it stimulates the pericardium and triple warmer meridians and drains these meridians.

14. Wave Hands Like Clouds: The smooth turning of the waist to both sides along with the flowing arm movements exercises the neck, chest and abdomen muscles in a wide, effective range. This posture stimulates the related meridians especially “Ren” and “Du” meridians, which improve the “Qi” and blood circulation to the extremities and internal organs. This then can help the healing of related conditions such as spinal pain, nervous system problems, urination problems, and abdomen bloating or pain.

15. Fair Lady works on the Shuttles: Through the changing of “substantial” and “unsubstantial” weight distribution of the legs, the arms turning in different directions, and the distinct waist motion, this four-sequence posture exercises the muscles and meridians in head/neck, chest, abdomen, crotch and hip. The smooth contracting and releasing of muscles stimulate the production of heat and metabolic chemicals that increases the metabolic rate and activate the body’s meridians. More important, this motion will also activate the resting immune cells. Because of the rhythmical turning of the body, it also stimulates the front chest and causes the stimulation of the chest gland that can release substantial amount of active immune peptide compounds. These substances can play a role in the monitoring of mutation of cells (cancer) and destroying them.

16. High Pat On The Horse: This technique emphasizes the exercise of the abdomen muscles. The contraction and release of the abdomen muscles can improve the blood circulation of the organs in the abdomen area to stimulate “Qi” in the “Ren” meridian (Reception vessel), kidney and liver meridians.

17. Separate Legs ( left and right) The movements of arms and legs in large angles stimulate the twelve hand and leg meridians. These have certain functions in aiding the healing the chest, lung, eyes, throat, spleen, stomach, liver and kidney problems.

18. Turn Around And Kick: This posture stimulates the six (Ying and Yang) hand and leg meridians and has the same benefits as Separate Legs (above).

19. Hit The Tiger: The motion of the hands and fingers in this technique can exercise the twelve hand and leg meridians. In addition, the stepping on the “Bubbling Well” accu-points and the rolling on the heels will stimulate the kidney meridian, which will improve the facial “Qi” and blood circulation. This improved Qi and Blood circulation can act to produce positive reactions in the brain, which in turn can depress, or release possible pathological problems caused by chronic decease and then stimulate healing.

20. Hit The Ears: The high hitting with fists stimulates the six hand meridians. The extending and opening of the back muscles stimulate “Ren”, “Du”, “Belt” and “Chong” meridians and the urine meridian. The solid stepping on the “Bubbling Well” accu-points helps to strengthen the “Qi” of the kidney. All of these functions play an excellent role in adjusting the “Qi” and blood circulation, which benefits the healing and prevention of urinary and gynecological problems.

21. Kick With Heel: The smooth and big motion of the leg and arms in an extended range can help increase the blood circulation in the heart, and air circulation in the lung. This helps the “Qi” and blood flow fluently, which balances the internal organs. The arms split apart along with the kicking motion stretches the tendons and muscles, which is helpful for healing any damage in the joints and soft tissues.

22. Golden Rooster Stands on One Leg: Standing on one leg alternately exercises and strengthens the abdomen muscles, and stimulates the movement of the intestines. These movements can eliminate extravasated blood, promote good blood circulation, and regulate the function of the female reproduction organs. This posture can also help develop a healthy liver, gall bladder, spleen and eye health.

23. Snake Sticks out Poison Tongue: The rhythmic turning around exercises the gall bladder, and liver meridians. In addition, the closing and opening of the palms with one’s mental intent exercises the pericardium and triple warmer meridians. The exercise of these meridians has the function of calming the mind and sharpening the eyes, as well as prevents or heals problems in the liver, gall bladder, heart and blood system etc.

24. Punch Downward: This posture puts an emphasis on the alternate substantial and unsubstantial motion of one’s left and right chest muscles. It exercises the nervous system along the spine, and stretches the back muscles. The gall bladder meridian passes through on both sides of the spine. Stimulation of the gall bladder meridian can raise the body’s immune ability and heal related organs.

25. Snake Creeps Down: The opening of the hip ensures the replenishment of both “Qi” and blood in the abdomen area. Also, this posture allows for the release of tightness of the spine vertebrae one by one during the movement. This posture also makes the sacrum fit and loose, and internal energy pours into “Hui Yin” accu-point, which increases the “Qi” in “Ren”, “Du” and “Chong” meridians. This posture has the function of increasing the “Yuan Qi”, and improving kidney function, which in turn benefits the healing of any problems associated with urination, semen emission, prostate, hemorrhoids, and a prolapsed anus.

26. Step Up to Form Seven Stars: From Snake Creeps Down to Stepping up To Form Seven Stars, the internal “Qi” moves from the “Hui Yin” to “Chang Qiang” accu-points then to the “Bai Hui”accu-point. This posture strengthens the “Qi” in both the “Ren” and “Du” meridians, which has the function of releasing excess heat, being good for the brain, and massaging the liver. In addition, it can lift the internal organs for those who have internal organs that have dropped down.

27. Step Back and Ride The Tiger: As the arms form a ring like shape pointing in opposite directions, the upper body opens and extends, which can function in regulating the breathing, cleaning the liver and nourishing the lungs, stomach and spleen. This position of the feet can exercise the six foot meridians so that it benefits the adjustment of the triple warmer meridian, and in turn stimulates the circulation of the blood and causes the muscles and joints to relax.

28. Turn Around With Lotus Kick: The Lotus Kick allows the abdomen, back and chest muscles to have a spiral motion, which increases the stimulation of the twelve hand and leg meridians all at the same time. This benefits the circulation of blood and “Qi”, in the chest and abdomen, which prevents or heals any problems with one’s breathing, heart, blood circulation and nervous systems.

29. Shooting the Tiger: With this posture the “Baihui” will be up and “Yongquan” down. This technique strengthens the flow of the internal “Qi” from the “Baihui” to “Yongquan”. It stimulates the “Du Mai” and kidney meridians. The motion of the coiling fists and arms will also benefit the heart, small intestine, pericardium, and trip warmer meridians. According to modern medical theories, this coiling motion of the arms and wrists can relieve pressure on the neck arteries which can reduce blood pressure and expand the coronary arteries.

30. Twist Step and Chop: The coiling motion of the arms and wrists stimulates the small intestine, pericardium, heart, stomach, and liver meridians. This is helpful in healing problems with digestion, rib pain and the problems caused by these related meridians.

31. Apparent Closing: This posture stimulates both the “Lao Gong” accu-point (on the middle of palm), and “Bubbling Well” accu-point (on the bottom of foot). It strengthens the pericardium and kidney meridians, which is helpful in preventing and healing problems associated with the heart, blood circulation, digestion, reproduction and the urinary tract

32. Cross Hands: The opening and closing of arms in a large range of motion increases the oxygen intake by the lungs and heart, which also strengthens the meridians of the heart and lungs. Stepping solid on the “Bubbling Well” accu-point increases the “Qi” in the kidney meridian. This may efficiently increase the practitioner’s vitality so as to prevent or heal problems with the heart, circulation and breathing

33. Closing of Taiji: The lifting up and letting down of the arms along with the solid stepping on the “Bubbling Well” acu-points, stimulates the lung, large intestine and kidney meridians, which increase the “Qi” flow in these meridians and promotes the health for these meridian related organs.

The above information indicates the possible benefits that Taiji may bring to the practitioner. However, it must be emphasized, that to enjoy these benefits correct practice is very important. In addition to the Ten Essentials by Yang, Chengfu that we must strive to adhere to, it may also be helpful to pay more attention to specific acupuncture points within certain stages of your practice. In the beginning, for instance, the attempt to focus on “Laogong” (points on center of palm) may be helpful to loosen the arms and shoulders and to establish the ability to lead “Qi” to your hands. At the middle level of practice, the focus on the “Lower Dantain” and the “Mingmen” areas to activate the waist will be extremely beneficial. The next focus can be on “Yongquan” (points on bottom of feet) to develop a solid stance and to be able to direct “Qi” to where you want.
2008-07-07 13:00:18 GMTComments: 0 |Permanent Link
Entry for June 30, 2008

Sahaja Yoga Video for friends

Sahaja Yoga v.1.4

Continual summation of notes:

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- 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. 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. 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. 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. 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- 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- 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
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