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Shifting your Weight

There are two variations on the initial two standing positions that will help strengthen the muscles of your legs. They involve shifting your weight forward and backward. By leaning slightly forward you strengthen your calf muscles. By leaning backward you develop the muscles in your thighs. Increasing the power of both muscle groups is important for your future progress in the Zhan Zhuang system. A variant is to shift your weight from one side to the other so that you stand with 90 per cent of your weight on one leg. 1. Stand in any ofthe Zhan Zhuang positions you wish. The second position -Holding the Balloon is most commonly chosen. Distribute your weight equally over both your feet. 2. As you stand, shift your weight forward on to the balls of your feet. Your heels should rise slightly, so that you could just slide apiece ofpaper under them. Stand with your full weight in that position. 3- After a minute or two, slowly rock backward. Let all your weight flow down into your heels....

Moving Out and Moving In

Keep your weight on your left leg as you turn. Inhale as you shift your weight to the right leg and side. Keep your weight on your right side as your turn. Inhale as you shift your weight to the left side. Keep your weight on your right leg as you turn. Inhale as you shift your weight to the left leg and side. Keep your weight on the left leg and side as you turn to that side. Inhale as you shift your weight to the right leg and side.

Extending One Foot Forward the eighth position

In this position, the pressure on the leg bearing most of your weight is greatly increased. It takes a long time to build up the strength, balance, and stamina required to sustain the posture. Don't try to get around the physical and mental obstacles - just persist, constantly being alert to your position and telling your muscles to relax. 1. To begin, stand in the seventh position - Holding the Ballon One Side (see p. 112), with your weight fully on your left leg. Bend your left knee slightly to leaver yourself bya further5cm (2in). 2. Then, keeping your weight rooted in your left leg, extend your stance by moving your right foot forward one small step - abouthalfthe length of your foot. Turn so that your foot faces 90 degrees to the right. Maintain the small space between the ground and your right heel. Relax any tension in your right leg. 4. You should also perform this exercise with your weight on the other side (see left). Follow the directions above, reversing them to put your...

Looking at the sky touching the sea

Open your arms out to your sides, with your palms facing forwards, and transfer your weight on to your rear leg. Keep the front foot flat on the floor and look forwards. Breathe in. 3. Shift your weight to your front leg and, while leaning forwards and downwards, close your arms and breathe out. Stop when you are fully forwards and your hands cross in front of your knee. Look at your hands.

Exploring Holding

A chronic shift of your weight to your left can enable you to perform an Opening with the left arm very easily, because your energy field is already morphed sideways. If you shift your weight to the right, you will find it quite easy to make an Opening with the right arm.

Weight on One Leg the sixth position

This position builds on what you have already learned. Having developed the ability to hold the first five positions, where the variation is chiefly in the position of your arms, you will now progress to shifting the alignment of your lower body. This position, as you will see, is an adaptation of the second to fifth positions. In each case, you shift your weight first on to your left leg, then your right. This means that you move through eight positions in all. Shift your weight in each position, first to the left and then to the right. Always stand for the same time on the left and right sides.

Postural Characteristics

Unlike most other patterns of holding tension, Holding Down allows for being Grounded, which entails distributing your weight on the centers of the feet. Yet there is another major challenge associated with this pattern - it is quite hard to breathe when the abs are constantly short, which continuously compresses the diaphragm and restricts its movement.

Taking a Natural Step forward

To retreat, lift your back foot without shifting your weight onto the front one. Gravity will naturally propel you backward, so you will need to place your back foot on the ground before you land on your rear end. Apply the same method of absorbing the shock of landing as in the Natural Step forward. For instance, if the right foot is initially ahead of the left, step backward with the left foot turning the whole body slightly to the left. Immediately bring the front foot closer to the back one in order to avoid spreading yourself too thin, as I put it.

Natural Steps Side to Side

Natural Step is a method of moving with small steps in the most efficient and quickest fashion. While in Natural Stance, choose to move either to the right or to the left using the foot corresponding to the chosen direction. Lift that foot off the ground without shifting your weight onto the other foot and allow the force of gravity to propel you sideways. Landing on the entire surface of the sole of the stepping foot requires keeping the knees soft and relaxed. After you softly land that foot on the ground, complete your Natural Step by bringing the other foot closer to the first one to resume a comfortable Natural Stance. In your daily life, except when deliberately taking a Natural Stance, you are likely to find one foot to be further forward than the other. To take a Natural Step forward, simply lift your front foot off the ground without shifting your weight back and allow the force of gravity to move you forward. Trust your quads, the thigh muscles, which are usually the largest...

Roundhouse Kick with the right knee

As a result of this knee alignment, your landing foot should be pigeon-toed at the moment of landing. At the same time, your Centerline is going to turn ninety or more degrees away from your target challenging your balance and Orientation. You can re-orient and re-stabilize yourself by bouncing with the ball of that foot off the ground to make an extra step. You may opt for small Natural Turns instead of steps if you spin past your target. This extra turn also serves as an indicator of following through or falling through after the kick, because it is virtually impossible to perform a decent Natural Turn when falling through. On the other hand, following through with another kick or elbow strike is easy when you take this extra turn and regain Stabilization by aligning both your landing foot and Centerline with the target while shifting more than fifty percent of your weight on that foot.

Other Popular Wai Dan Exercises

Wai Dan Huiyin Point

Stand with your feet as far apart as is comfortable. Shift most of your weight to your right foot, and at the same time turn to the right, raising your right arm diagonally upward, palm facing out and up. Point the fingers of your left hand in the opposite direction. Think of the two arms as one unit forming a straight line. Then reverse positions, shifting most of your weight to your left foot, and at the same time turning to the left, raising your left arm diagonally upward, palm facing out and up. Point the fingers of your right hand in the opposite direction. Exhale while turning, and inhale while changing sides. Form 12 (Figures 2-52 and 2-53). Stand with your feet as far apart as is comfortable. Shift most of your weight to your left foot, and at the same time turn to the left, bending the body sideways with the right arm in front of your head, and the left arm behind your back. The upper palm faces out while the lower palm faces downward. Twist...

Using Dumeridian To Generate Fa Jing In Martial Arts

You must also sink your weight (Qi) into the ground when you use any of these punches as this will give you more power and stability. Once you have it though, you will be able to launch any attack from anywhere and from any short distance. And this is where fighting happens, in your face Fighting does not happen from a distance. A good fighter can be in your face before you can blink, and the short range methods using fa-jing are the only way to protect yourself in these situations. And if a fighter is not in your face in a matter of seconds, then he is not worth fighting anyway, you should just walk away and allow him to claim victory If the fight is for real however, and your life is threatened then the methods that I will give in this book will give you all you will need, given the fact that you will of course have had some basic training in fa-jing and looseness. My main thrust in teaching is to always teach people how to fight first. So it is not in my nature simply to give you...

Jade Ladder Climbing to the

Ladder Climb Stretch

Chest and benefit your heart and lungs. Before you drop your hand and leg, pause and balance on one leg for a very short moment before going back to the starting position. Keep the eyes looking forward as you raise and lower the hand. As you lower the hand and leg, make sure that you move slowly in order to control your energy and your weight. As you lower the raised leg, you should also bend the standing leg until you end back up in the starting position with both legs bent slightly. The weight should be on the thighs and back straight. You should also pause slightly before continuing with the movement. Pay attention to the acupuncture points that we use, that is, the Laogong and Huantiao points, because these points are doors for Qi to enter the body.

Ill Effects Of Masterbyt

People who are nutritionally aware do not look for a silver bullet that will destroy pathogenic organisms but make changes in their lifestyle and dietary habits, which will strengthen the body's immunity so that the system can both defend the body from attack and fight off an infection quickly and easily, should such an invasion occur.

Twenty Four Gestures Of Lianhuan Chang Quan

I Slop lorwards with your left k-g but keep your weight on your right leg. i Wash down one more time hut this time when you come to the ankle, shift your weight forwards onto your left leg. raise your hands up hut keep your arms slightly hent. Look up. Stop fluttering your hands when they are above your head.

More On Testing Strength

Start from shifting your weight slowly onto front leg. The movement and feelings are very much like those in shi li exercise in dingbabu position. Rear foot is pushing ground (with some tendency to press with ball of your foot - ankle joint is working like a spring), rear leg is slowly straightening (remember not to straighten it completely), head is leading upward and forward. You should feel as if you were stretching a spring between your head and heel of your rear foot. Body is slightly leaning and is pushing forward. You should feel as if moving in water or some thicker liquid, overcoming resistance.

Hot Shower a Cold Shower

HOT SHOWER Imagine, without moving, that you are standing under a lovely hot shower. The steaming water is pouring down all over you. As it courses over your body and runs off, it washes your weight and tension away with it. All you can feel is the wonderful stream rushing down your head, torso, arms, and legs. Stand in it, stay low, don't move.

Shri Kalachakra Mandala

Shri Kalachakra

Shift your weight forwards onto the left leg ii. Stand on your toes and shift your weight to the back (right) leg. Drop down and back onto the right foot. ii. Scoop the hand down and forwards so that it passes in front of the left leg. Meanwhile bend forwards, but keep your weight on the right leg and the left leg straight. i. Keeping your hands and upper body in the same relative position, turn on the heels (beginning with the left heel and then the right heel) so that you turn through 180 degrees. As you turn, transfer your weight form the right leg to the left leg. You upper body should remain unchanged, but your legs swap roles iii. Then raise your body up and forwards, shifting your weight onto the right leg which should be bend at the knee. By bending down and keeping your weight on the right leg and turning, you stimulate the Hui Yin point to help open it. Touching the Hegue to the Huan Tiao point releases Qi to this area, which connects to the gall bladder. Qi will move...

Fasciae Protectors of your Vital Organs

Subcutaneous Layer Fascial Layer

The Superficial or Subcutaneous Layer The superficial layer (the layer beneath the skin) is composed of two subdivisions (1) a layer which can contain a tremendous amount of fat in those who are overweight and (2) the more internal area of the subcutaneous fasciae. This is the most elastic of the various fasciae, since it has to accommodate varying amounts of fat storage, swelling when there is inflammation and muscular activity and distension when the muscles are worked. In this layer we are able to store Chi energy. As this layer of the body fills up with Chi, it is unavailable for storage of fat by the body. By practicing Iron Shirt packing, you can burn out the fat already existing in this layer.

The Postures And Their Applications

You are being attacked with a left low upper punch to your right rib area, (one of the most potent areas to attack). You bring the left arm across to your right as you swivel slightly to the right in order to keep your palms in your center. Your weight is placed on the left leg to receive the power. You block the attacker's arm from underneath, keeping your right palm on top of your left to stop his hand from slipping upward and re-attacking. Photo No. 10. You must keep your left fingers relaxed to prevent damage. This technique can be practiced on both sides one after the other as you swivel on your heels to meet the attack and it can become quite fast. Photo No. 11. This sort of blocking technique can be used to block all kinds of middle area kicks followed up by an immediate attack, (covered in the advanced section.) P'ENG

By Turning Your Head and Wagging Your Butt To a Degree Finite Your Ill Temper Will Say Good Night

Move Hands Over Tantien

Move your right leg out about 1 foot to the right, and sink into a horseback riding stance. Place your hands on top of your knees, with the thumbs facing backwards Photo 65 . Shift your weight to your left leg, and press down with your left hand, while attempting to bend your head and spine over the left leg Photo 66 . Stay in this position for three seconds, and then return to the center. Repeat on the opposite side Photo 67 . Inhale through the center exhale when pressing to the sides. Make sure when you lean that you don't tilt your head keep a straight line.

Lowering the Head and Hips Removes Excess Heat from the Heart

Breathe out as you bend over to your left. Keep your right arm curved above your head, letting your left arm hang naturally down by your side. Transfer-all your weight to your right leg, allowing your left heel to rise slightly off the ground. Your body will arc outward naturally to the right, with both hands sinking loosely downward to the left. Stay therefor-one second. Stay relaxed. 3- Then reach over to the furthest point ofcomfort in your stretch. Hold the position with your hand over your head and your weight still on your right foot, keepingyour left heel up.

Reliable method to quantify physical strain

For example, from a same knee bending angle posture, adjust the imaginary line joining shoulder and hip in order to be perpendicular to the ground plane (90 degrees), if your weight is placed onto the center your soles physical strain is relatively small, but if your weight is placed onto the heels, physical strain is higher. In this last case, legs are much required to keep whole body balance, you will increase naturally the power involved in shank contraction. Your adjustment in leaning your trunk backwards should always maintain toes on the ground, when they lift up you've reached your limit.

Physical diagnosis using Tai chi and Qigong

Observe the person in a Qigong position. If the palms are in the same place as they started after about five minutes, and every other part of the body is in the correct position, then just performing T'ai chi and Qigong will be enough to bring that person back to good health provided the diet is healthy. However if the palms move independently, or the shoulders or arms, etc., then there is something wrong.

The Five Essential Techniques of Qigong Practice

Although there are thousands of different Qigong forms in modern times, there are five essential techniques of Qigong practice in traditional forms.18 Whenever you practice any of the Qigong forms, you need to use all of these techniques in your daily practice. Otherwise, the Qigong practice will be incomplete. These five essential techniques are regulating the heart mind, regulating the breath, regulating the posture, regulating the diet, and regulating the sleep Regulating the diet is a way to nourish your body and Shen with proper food. We need to eat everyday. We will get weak if we do not eat for many days. However, the Huandi Neijing indicates that we will get sick if we eat too much rich food. Modern science has proved that many diseases are related to improper eating or food problems. The ancient Chinese shamans understood that food was medicine (See Part I, 1.5.2 The Dao of Food). We should eat healthy food that is suitable for us. As Qigong practitioners, we should learn the...

Wave Hands in Clouds Yun Shoou

Xie Stance

Squat down into the Horse Stance with your hands at waist height (Figure 3-172). Inhale and circle your right hand to in front of your left hand (Figure 3-173) and upward to chest level (Figure 3-174). Keeping your weight in the center, exhale and turn your body to the right. The hands naturally follow the turn of the body (Figure 3-175). Once your body is turned, inhale and press your right hand down and lift your left arm up to chest height while moving your left leg to the side of the right leg (Figure 3-176). Then exhale and turn your body to the left, letting your hands follow naturally along (Figure 3-177). Continue by stepping your right leg to the right as you switch your hands, and then turn to the right as you start shifting your weight to the right leg. Repeat as many times as you wish. The arms should be very light, and should float around like clouds. chest height (Figure 3-178). As you inhale, rotate your body slightly to the left. As you turn, rotate your left arm so...

Second movement Lift foot to test weight distribution

- if head and upper body do not move, you can lift and drop easily empty foot forward then it proves that your weight is still on rear foot. In the opposite, if head and upper body need slightly to be moved backward other you can lift front foot then it proves that weight has already moved forward.

Torso rotation with the arms in front

Next, bring one elbow on top of the other and wrap your forearms around each other until the fingers of the lower hand touch the palm of the other hand, thumbs facing you. Add the rotation of your entire upper body in a circular fashion around your waist, letting your head roll around freely. After a few circles, alternate the arms and reverse the torso rotation. Again, it is particularly essential to keep your weight Centered between your feet to maintain balance.

Up and Down Coiling Shang Shiah Shyuan Parn TBi

Four Six Stance Wushu

The motion of the rocking is very simple. You simply shift your weight from leg to leg in coordination with the arm movements. When you move forward, the action of the arms is balanced by the rear leg, and when you shift your weight to the rear leg and withdraw your arms, the movement is balanced by the front leg. The repeated rocking movement helps you to develop a feeling for centering and balancing, and to build the root from which power can be grown. Although this set was originally created for Jing training, many Tai Chi practitioners have found that it can significantly improve leg strength and also train both physical and mental centering and balance. This also contributes to good health. Start in the Bow and Arrow Stance, with 60 of your weight on your front foot and both arms stretched out in front of you (Figure 3-152). Inhale and shift your weight slowly back to your rear foot until it carries 60 of the weight. As you shift back, lower and draw in your arms while rotating...

Rotating the arms in the opposite directions

Energy Gates Qigong Images

Experiment with modifying the basic Centering exercise that involves pivoting the whole body and swinging the arms left and right. Turn your whole body left and right around its vertical axis pivoting on your heels, one foot at a time, and keeping just a little over 50 of your weight on the front foot. Glance at the hand going behind your back to see how you can keep it at shoulder level, palm facing upward.

Exploring torso alignment

Ask your practice partner to test your stability by gently pushing your hips from one side and then, with an equal amount of effort, from the other. Notice whether your stability is more challenged when being pushed from one side versus the other. Then slowly shift your weight side to side in order to feel which side habitually bears more weight. Notice an increase in tension in the side muscles when shifting the weight off Center on that respective side, as well as relaxation when returning to the Centered position. As you experiment with slowly rocking your pelvis, pay particular attention to the position of your center of mass associated with relaxation of both sides, for this is where your torso is most aligned and Centered.

Seventh form Swing arms leftright

Both feet standing comfortably, rear leg straight, front heel slightly lifted, most of your weight on rear leg. Let's say you are standing with left front leg, left hand should lift to a high level, elbow slightly bending, center of hand facing up, right hand dropping down, center of palm facing down. Raise your head face and have your body leaning to the right side (Figure 3-17). Now you are standing with a right front leg, just interchange hands position while head and body remain unchanged.

Your Natural Strength Sports

Red triangle training (pages 84-85) also yields excellent sports results. In addition to standing with your weight balanced only on the triangles, contract your calf muscles so that they are as firm as rocks. Grip the floor firmly with your toes. Grip and tense for ten seconds, then relax -repeating this sequence up to 30 times, with your upper body completely relaxed.

Shooting the Hawk by Drawing the Bow Tight Do This Twice With Your Left and Right

Tai Chi For Seniors

Step out into a horseback riding stance. Bring your hands together at your lower abdomen level as if holding a small ball. Raise the ball to chest level Photo 53 . Shift your weight to your right leg and turn your torso to face the right side. Extend the hands to the right side, the right hand extending out, index and middle finger pointing at your target the left hand, formed into a fist, pulling the imaginary string Photo 54 .

The sixth position variations

First Position Standing Tree Chi Kung

PRACTICAL TIPS Do not sink lower than 5cm (2in) in any of these positions when placing your weight on one leg. Just concentrate on standing still and unwavering on the one leg and dispelling all tension head are fresh in your mind. Make sure that you observe all these points while holding the positions with your weight on one leg. The order in which you work through the positions is unimportant.

Opening with the left elbow

Last but not least, after you make a step with one foot, bring the other foot closer in to maintain a comfortable Natural Stance, with your weight evenly distributed between the feet. You can expedite the process of learning Opening by visualizing tracers your elbows leave in the air as if invisible paint brushes are attached to them. Practice Opening with alternating arms while stepping side-to-side and drawing two signs of infinity with your elbows. This will also assist you in developing a smoother and more graceful quality of movement as well as prevent one-sided energy field distortion.

How Does TCM relate to Tai

Ultimately discover that you need to keep your body upright and your weight rooted into the ground, and allow your hands to push only as far forward as is comfortable, usually not beyond your front toes. If you push too far, your body bends forward and downward, and you lose your balance. You have just learned about equilibrium, and how going too far in one direction will lead to a movement in the opposite one.

Zhan Zhuang Head Shaking

C) When empty foot is stretching forward or backward and dropping onto the ground, you should put all your weight on your straining foot, avoid with determination to shift it on empty foot during this exercise. If you are unable to lift your foot without shifting head and upper body then this proves that your weight is already shifted on both legs we call it double-leg weight. Power involved in Double-leg weight is relatively small this is a common general mistake.

Squat and kick method

Now let's start with Expanding and Embracing post standing (figure 3-21) for example after assume posture, body slightly leaning forward, heel slightly leaving ground, all your weight placed on your soles, squat (from normal standing) lower hips for about 5-10 cm, and after both soles average stamping with equal force on the ground, raise slowly, after a little rest, squat again, stamp and stand up.

Definition of Traditional Chinese Medicine

TCM incorporates acupuncture, herbal medicine, massage, dietary therapy, and exercise systems such as T'ai Chi and Qigong to prevent and treat a wide range of acute and chronic conditions. We've already explored T'ai Chi and Qigong in the earlier chapters of this book, and in the third section of this chapter we'll explore each of the segments of TCM in more detail. The underlying principle of TCM is that all living plants and animals contain a life force or energy that circulates continuously through them until they die. In humans, our life force (called Qi) circulates throughout channels or meridians, the main ones connecting with our internal organs. Basically, perfect health may be regarded as the smooth and unobstructed flow of Qi (and blood) throughout the body. When Qi and blood flow are obstructed, ill health results. Many factors contribute to this hereditary, dietary, and environmental and lifestyle factors such as overworking and stress may all impede the flow of Qi and...

Cat Stepping

From a neutral standing position, with your weight evenly distributed between both feet, slowly shift your weight to the left leg so that 70 percent of your body weight settles on the left side. Remember to accomplish this by bending the left knee slightly forward and lining your body up over the left leg. Now pull the right foot in toward your left foot, keeping it light and perhaps balancing on your right toes. With a smooth circular clockwise motion, and keeping your weight back on the If all went well, you should be facing 2 o'clock, with your weight shifted forward to your right leg, and your left foot behind you facing 12 o'clock. This is called a Bow Stance, because in this position you look like a bent bow, the right leg being the bow and the left leg being the drawn bowstring. Now for the left leg. Shift all of your weight forward onto the bent right leg, bring the left foot up on its toes directly next to the right foot, and sweep the left foot out and around in a...

Advanced level

First, instead of transferring your weight to the outer leg of the arc of your stretch, do the opposite. For example, when you bend over to the left, transfer your full weight to your left leg. Keep it straight as you bend over on that side, and allow your right heel to lift slightly off the ground. Do this for the sequence of eight stretches. As you breathe out and bend over to the left, imagine a magnetic current running between your left foot (which is flat on the floor, bearing all your weight) and your two hands (which are forming an arc toward the ground). Imagine the magnetic force is pulling with 20 per cent of its strength. Finish breathing out. Stay relaxed, without

On a bicycle

An upright bicycle is best for this exercise. As you ride, drop your weight into your lower body. Let your upper body rest, completely relaxed. Hold the handlebars with your thumbs and forefingers only (see below). Let your other fingers rest lightly over the bars, as if you were resting your palms and fingers on a floating balloon. Don't grip the handlebars unless you need to brake. Do all the work with your lower body. Imagine you are moving forward like a waterfowl on a pond underneath you are circling your feet like a powerful paddle above, your entire upper body is travelling effortlessly forward.

Forward Push

When your front foot lifts off the ground initiating your Natural Step, see if you can align your hips momentarily with the toes of the back foot, since it becomes your weight-bearing foot until the stepping foot lands. If your back foot does not become the weight-bearing one for a moment, you must be levitating

Natural Stance

You can experience Natural Stance by jumping up in the air and landing on both feet as softly as possible with your feet about shoulder-width apart. Notice that the easiest way to do this is to land with you knees bent, letting your quadriceps (thigh muscles) absorb the shock of landing. They are, after all, the largest muscles in the human body that are most suitable for being shock absorbers. Natural Stance allows you to maintain natural body alignment, distributing most of your weight on the bone structure of your body, rather than the muscles.

Progress and Safety

The proper use and care of the knee joint is also very important. It is well to remember that the knee is a weight-transferal joint, not a weight-bearing one. It is designed to flex only so far without discomfort and damage. So, your weight should pass through the knee without ending there. One way of accomplishing this is to ensure that, during all of your exercises, the kneecap does not move beyond the toes. If you were to hold a yardstick pressed against your big toe perfectly vertical, your knee should not pass that line. This same alignment principle applies to all T'ai Chi and Qigong exercises.

Qigong for the Lungs

Horse Stance Exercise

A How low you go is actually not the important thing. The most important thing is to keep your body straight, so that the Baihui, Huiyin and Yongquan Points are in a vertical line. When you bend your knees, you should feel the pressure on your thighs and they support your weight and your waist should be loose.

Lifting up the ball

Turn to the left and shift your weight to your left leg. Allow the right heel to lift off the floor. 4. .Relax your body and turn your right palm over. Begin to swing your weight from your left leg to your right leg. At the same time drop your right hand down across your body to your back and bring your left hand up and in front of you.

Swimming Dragon Gong

Body Sitting Crossed Legged

Open your arms to the sides with your palms open. Step forwards with your right foot, but still keep your weight on your left foot. As you step, bring your hands together at the Middle Dantian. Shift your weight forwards and close your palms together at the Middle Dantian.

Pushing the wave

Degrees while your front foot points palms facing down. Breathe in. forwards. Keep your weight on your back leg. Lift both arms to shoulder height. 3.1 Sink down and move your weight forwards, with your palms pushing forwards at the same time. Shift your weight to your front leg and straighten it your back leg goes up on its toes. Breathe out. 4. I Relax your hands, palms facing downwards. Transfer your weight to your back leg and sink down. At the same time as you move your weight your hands return to the chest, Hegu points facing Qihu points. Breathe in.

Shoulder Rolls

Qigong Exercises Zhan Zhuang

Now roll your shoulders one following the other forward. Let them accomplish this motion without any muscular effort by merely shifting your weight from side to side and rocking the hips alternately up and down. Reverse the movement and roll the shoulders one following the other backwards. This is an excellent exercise for the muscles of the upper back, because they get engaged in the movement without having to tense up. In fact, if they are tense, they will prevent the waves from flowing from the pelvis into your shoulders, but these shoulder rolls can also loosen up the tense muscles.

Martial Arts Qi

Ification or insight into the meaning of the term walking the horse. Even though I had the characters written down in my notebook, it wasn't until recently that I was able to validate and gain insight into the meaning. The insight did not come from a Ba Gua master, but from one of my California students who had experience handling horses. To him these exercises, part of which involved leaning your back against an opponent, immediately made sense. It appears that every equestrian knows that if a horse isn't being cooperative, and doesn't want to move, push him as hard as you like and the animal will only resist. However, common to horse trainers is the principle of resting your back on the side of the animal and applying lateral pressure from your weight. With this method the animal can be moved easily. Thus, the concept must have come from those familiar with horses, a standard means of vehicular movement in turn of the century China. The principle works well for close quarter combat,...

Roots And Branches

The positions in this chapter help to extend the flow of Chi through your extremities. They are much harder to sustain for long periods than the exercises in Chapters 1 and 5. The exercises start to train you to be composed and stationary while standing with your weight shifted on to one side. The ninth position, at the end of the chapter, focuses your centre of gravity further to one side, with your weight rooted on a single foot.

Fifth Piece

Practice Step your right leg one step to the right and squat down in a horse stance. Place your hands on top of your knees, with the thumbs on the outside of the thighs (Figure 4-24). Your Qi is sunk to the bottom of your feet, and your Yi is on the two Bubbling Well cavities. Shift your weight to your left leg and press down heavily with your hand, and line up (i.e. extend) your head, spine, and right leg (Figure 425). Stay in this position for about three seconds, then return to the original position, and then repeat the same thing on the other side (Figures 4-26 and 4-27). Turn twelve times in each direction for a total of twenty-four repetitions.

Flying pigeon

Open your arms out to your sides with your palms facing forwards. Transfer your weight on to your rear leg and allow the toes of your front foot to rise off the ground. Look forwards and breathe in. Shift your weight forwards and close your arms in front of you. Shift your weight on to the front leg and allow the heel of the back foot to rise. Breathe out.

The Inner Depths

Zai Feng Tai Chi Push Hands

Start with your feet shoulder width apart. Twist your hips to the left, shifting your weight to your left foot and raising your right heel. Do this with enough impetus that your arms swing naturally around with the movement. Your right hand continues the swing up across your chest to slap your left shoulder. Your left hand swings behind your back so that the back of your wrist knocks against the center of your lower back. Once you are comfortable with the movements and are able to maintain a completely loose swing, you can take the exercise to the next level. When you shift your weight from side to side, do so with a small bend of the knees. You can develop this into a gentle bouncing on the spot, synchronized with the movement from side to side. Try adding a further bounce as you knock at the gate of life.

The Pump

When you stand in the Zhan Zhuang postures, experiment with the difference between standing on the full triangle of your foot and the much smaller red triangle. When you stand with your weight evenly spread across your full foot, you emphasize the health aspect of your training. The work you do with pressure on the red triangle unlocks the secrets of the explosive power of Da Cheng Chuan.

Ice Step

Pranic Body Positions

Stand with your feet together, your knees slightly bent. Shift all your weight onto one foot. Imagine the floor is made of ice. Keeping your weight entirely on one side, move your other foot forwards in an arc over the surface of the ice. The sole of your foot is about a centimeter (half an inch) above the ice. Then lower the extended foot on to the ice and slowly shift all your weight forwards on to that foot. Breathe out as your weight moves forwards. This step comes from the martial art Xing Yi, which Grand Master Wang Xiang Zhai learned from his first teacher, Master Guo Yun Sin. To begin, stand in the Zhan Zhuang position, Holding the Ball (page 13). Shift all your weight on to one foot. Swivel your other foot on the heel 90 degrees to point sideways. It is now pointing in the forward direction in which you will move. Your feet are at right angles to each other. All your weight is on your rear foot. Keeping your rear foot firmly in position, step slightly forwards with your front...

Front Kick

Standing Front Kick

Front Kick is usually performed with the knee of the rear leg. If you just lift the rear foot off the ground, you will start falling backwards as with Natural Step backward. In order to create forward momentum, take a Natural Step forward with your front foot. As soon as all your weight shifts on the front foot, the back foot will be ready to leave the ground to launch a Front Kick. Lifting the knee on your Centerline will give it maximum power, in case you run into your target sooner than expected. Continue the movement with your knee pointing directly towards your target while pivoting on the ball of the standing foot in the fashion similar to Roundhouse. You may compare the strength of your kick with and without such a turn. You may also test turning on the ball versus the heel of the standing foot. To make the difference in power and stability even more dramatic, try bringing the heel of the standing foot back on the ground at the moment of delivering the impact. Compare the...

Returning to health

Zhang Zhuang Benefits

When you are standing, try leaning up against a wall. Put your back against the wall, bending your legs a little so that some of your weight is supported, and then try holding the balloon in the various positions (see right). You can also try resting your hands on a table or on the back of a chair. Adopt the first position, breathe from the Tan Tien (see p. 42), then lean forward to rest your hands on the chair. Spread your weight equally over your hands and feet. Let your hands take some of your weight. Let your hands take some of your weight.

Rooting of the Feet

Like the roots of a tree, the feet support the entire structure. (Fig.3.6) It is important to distribute your weight solidly and evenly on the whole foot. We divide the foot into nine parts, or nine bases (l)big toe, (2)second toe, (3)third toe, (4)fourth toe, (5)small toe,

Holding The Tiger

Then turn into the On Guard position (pages 36-37). Settle into this posture, with at least 60 percent of your weight on your rear leg. The ball and toes of your front foot touch the ground, while your heel is slightly raised. After practicing this first stage, you can enter the position directly from Holding the Ball. Take a large step backwards with one foot, placing it firmly on the ground at a 45-degree angle. Then transfer your weight back to that leg and lower yourself into Holding the Tiger. Your stance will be more extended and deeper. You can use the ball of your front foot to press your weight backwards towards your rear leg.

The Archer

The first step is to train on one leg, with the other supported. Stand with your feet shoulder width apart about 30 cm (1 ft) in front of a chair or table. Raise your arms into the posture, Holding the Ball (page 13). Swivel your right foot 45 degrees away from the central line of your body. Place the outer side of your left heel on the chair or table. Turn your left foot and knee outwards. Only a fraction of your weight should be on the raised heel. It is only there for balance. Hold that position, first on one leg, then the other, for as long as you normally practice standing with both feet on the ground. Now you can begin the practice of working fully on one leg. Your rear foot should always be turned 45 degrees outwards. This is for maximum support. Raise your other leg, as if placing it on a chair or table. Stretch your toes upwards as far as you can and turn your raised foot outwards. As you stand, practise sinking your weight fully down through your stationary rear leg. At the...

Day an Qigong st

Victor Appiah

Push your hand back past your right foot, keeping the palm facing the ground and keeping your weight on your right leg. Fig 19 I. Shift your weight onto your right foot. III. Shift your weight onto your left foot and allow you right foot to turn again rotating it on the heel. Allow you whole body to turn. You should now have turned one hundred and eighty degrees. I. Shift all your weight onto your left leg and step forwards with your right. Keep all your weight on your left leg. IV. Turn your foot back flat on the ground and shift all of your weight forwards, bending the right knee and straightening the left leg. I. Step forwards with the left foot (but keep it flat), keeping your weight on your right leg. IV. Shift your weight forwards onto your left leg. The left leg should be straight and the right leg light, with the toes touching the ground. II. Shift your weight onto your left leg, allowing the right heel to rise. I. Shift your weight onto your right leg and slightly bend...

Power Training

To begin this stage of your training, stand in Wu Chi for five minutes with your weight spread evenly over your feet. Then, shift your weight slightly forwards. Let your heels come up just enough to slide a sheet of paper under them. Focus your weight it should rest on the red triangle shown on page 84. Include this new development in your daily training, so that you are able to remain balanced and stable without any weight on your heels. Progress to the point where you can maintain all the Zhan Zhuang postures, including those on one leg, using only the red triangles of your feet. These two mind-training exercises can become part of your daily practice. Gradually increase the length of time you spend standing with your weight on the red triangles of your feet. To the untrained observer. your feet appear f lat on the ground. but. as in this photograph of the young Professor Yu. you develop the pump that will transform your practice.

Aligning the head

Tibetan Qigong

To improve your balance, experiment with distribution of your weight between the inner and outer edges of each foot as well as between the toes and heels. When the weight is on the outer edge of the foot, the knee is likely to be everted (turned outwards) and when the weight is on the inner edge of the foot, the knee is likely to be inverted (turned inwards). With practice, you will learn to maintain a natural alignment of the legs and feel Grounded even without looking at your feet. Just feel the way your feet touch the ground paying attention to your weight distribution while standing or moving. Awareness gained through this exploration will surely enhance your balance and overall wellness.

Lean and kick method

Example Let's start with T-eight standing post (Figure 3-24). Assume your posture, use your rear ankle joint as principal axe, to slightly lean backward and descend sit for about 5-10 cm (below normal standing), all your weight placed onto rear foot. Now rear sole and calf muscles are stamping forcefully and kicking on the ground, propelling slowly your body forward, back to its starting position. At this time front sole tramples and kicks forcefully, shank is lifting and pulling upward, knees should be pointing forward. Keeps both knees expanding, hip twisting inward, belly slightly withdrawn and anus retracted, avoid from bending waist, do not stick up buttocks, trunk vertical. Repeat this leaning, sitting and kicking exercise until you'll get tired.

Energy Awareness

Tibetan Qigong

Energetic empowerment associated with the Centerline alignment applies to the legs, too. Some Tai Chi enthusiasts develop a peculiar tendency to keep their weight on the back foot while facing forward. This inevitably makes them less stable than they could be if they only followed the principle of Stabilization. This principle is about turning the Centerline in the direction of the kneecap and toes of the weight-bearing leg. Try squatting or lunging while shifting most of your weight on one leg or the other. Pay attention to the amount of effort required for supporting your body with and without aligning your Centerline with the weight-bearing leg. Notice the amount of strength the weight-bearing leg has with and without Stabilization. The deeper your stance is the more obvious the difference will be. To experience more benefits of Stabilization, ask your partner to test your stability with and without this alignment. First, shift your weight on one foot and turn your navel towards...

First movement

Empty foot its sole and heel leaves ground for about 2-3 cm, maintaining parallel to the ground, then slowly making a small step forward and outward, represented by 1 in Figure 3-35, then first sole is touching ground and after heel is touching ground, or sole and heel are touching ground in the same time. You must pay a special attention when you are dropping your foot avoid touching ground first heel and after sole . All your weight must remain on rear leg at this time, you are assuming the Sixth form T-eight post of Basic standing post. Distance between both feet is around 25-35 cm and not beyond

Walking posts

Stand at attention, both knees slightly bending, all your weight on one leg it is the straining foot. Lift the other leg, sole and heel remaining parallel to ground, at about 2-3 cm distance but not more it is the empty foot. Lifting leg's sole, heel and internal side of knee should be slightly retreated compared to straining foot but both legs are still in contact. Hands placed at both sides of the navel, keep your balance.

Snake Creeps Down

You should block and grab a left fist attack with your right palm, Photo No. 121. Then you should pull the opponent downward as you slip your left arm under the groin area and attack the groin with shoulder. Photo No. 122. Another use for this posture is You are being attacked with a right fist, you should block using p'eng with your right wrist and then your left palm grabs his right elbow. You then pull downward using your weight moving down. This is a most powerful technique and causes the opponent's head to hit the ground. Photo No. 123.

The Welltempere

Shift your weight to your right side so that your shoulder rests against the wall. The tips of the fingers and thumb of your left hand lightly touch the wall. Transfer more weight to your right side so that your body is supported along a line from your left foot to your right shoulder. Relax the rest of your body, keeping the straight line between your foot and shoulder. Try lifting your right foot slightly off the ground while holding the position.

The Bear

Stand with your feet facing forwards and shoulder width apart. Spread your weight evenly over both feet. Take a small step forwards with one foot, no more than 5 cm (2 in). Lift and place your foot so that the sole is always parallel to the ground. It feels as if the entire movement comes from the back of your leg. Take care not to shift your weight from one side to the other as you move.

Wall of Fire

Gradually transfer your weight forwards on to your fingertips. This takes the weight off your front foot so that your body is supported by your rear foot and fingertips. As you develop strength, you can lift your front foot slightly off the ground while holding the position.

Dkagg And Tige R

Remain in Holding the Tiger for a few moments to stabilize yourself. Then, using your back leg like a hydraulic pump, gradually start to come up. The movement of your rear leg gradually starts to shift your weight forwards. When your weight is distributed evenly over your feet, begin to move into The Dragon posture. Your weight transfers as fully as possible on to your front foot.

Circle Of Harmony

Energygates Feet

Stand with your feet shoulder width apart. Turn your left foot 45 degrees outwards. Move your right foot forwards, pointing straight ahead. Lower yourself as far as possible over your rear leg. Slowly shift forwards until all your weight is over your front foot, with your front calf perpendicular to the ground. Take care that your knee never extends forwards beyond your toes. Once your weight is fully forwards, you start to shift slowly backwards. As you move, your body remains level. The even movement forwards and backwards is carefully controlled through your knees, with all weight concentrated in your lower body. Your upper body and arms remain relaxed throughout.

Back Spinning Fist

Unlike the back spinning kick, which can become quite stow, the back spinning fist is very fast and quite powerful. It is the punch, which uses the most centrifugal force. Once again for this to work with the greatest amount of power and speed the arm must be totally re I axed and you must take care not to strike the bag (or opponent) with your elbow, this will cause damage to your arm. You can either use an open palm or a fist. Step in with your left foot turned to your right and block an imaginary punch to your right. Photo No. 145. You step across in front of your opponent. Your right palm comes underneath your left one as you swivel on your both heels right around 180 degrees. This is your centrifugal force. Your right relaxed arm will spin out at great speed and power to strike the bag with great force. Photo No. 146. It will take some practice to get the swivel so that you are always in balance. You must totally relax with no power in your upper body this will ground you so that...


You can experience Centering by pivoting about 180 degrees on the heels, lifting the toes of one foot at a time and allowing your arms to swing freely so they touch the opposite hips as you pivot side to side. Breathe naturally, allowing the breath to synchronize with the movements of your body. Once you have established awareness of the Center of your body, you may notice that your breath becomes deeper and smoother, due to the relaxation of the muscles of your abs and diaphragm. Bring one hundred percent of your attention to the axis of your body, around which it pivots. Notice whether you are following the principle of Stabilization by tracking the direction of your Centerline with your weight-bearing foot. Test and compare your stability when pivoting around your spine versus any other way of pivoting.

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