Authentic Xingyiquan as passed from:

Li Cun Yi

to

Chu Gui Ting

to

the Author Gong Zhong Xiang

This book offers a rare and detailed view of the theories and training of an authentic and traditional Xing Yi lineage.

Translators Introduction

It is with great pleasure that I am able to present this volume to the English speaking public. I would like to thank my teacher, Master Gong, for allowing me to translate and publish his book detailing the style of Xing Yi Quan that was passed down to him and that he has passed down and continues to teach to his students. This translation that you hold in your hand has been a work in progress for a number of years.

I feel the uniqueness of Master Gong’s transmission makes this work a worthy addition to the growing information now available in English about the Traditional Chinese Internal Martial Arts.

Master Gong is adept at all three of the internal styles of Chinese Kung Fu: Xing Yi Quan, Taiji Quan, and Gong Ting Bagua Quan.

Master Gong was a top disciple of Master Chu Gui Ting and learned Taiji Quan and Xing Yi Quan. Master Chu was himself a top disciple of Xing Yi Master Li Cun Yi and Yang style Taiji Master Yang Chen Fu.

Master Gong’s Gong Ting Bagua was passed to him from Master Wang Zhuang Fei, who himself was a direct student of Master Gong Bao Tien.

I hope this work is received well by the English speaking public and is able to be of benefit to many. I would like to thank Master Gong for his teaching. I would also like to thank all my Kung Fu brothers, teachers, and friends for their support over the years.

On the back cover of the original Chinese language edition of this book there are two famous saying rendered in calligraphy:

The sharpness of the sword comes from sharpening with stone.

The perfume of the plum blossom comes from the bitterness and the cold.

Xing Yi Quan

Xing Yi Quan is one of the Internal Styles of Chinese Kung Fu. It studies the inside and the outside, it is hard and soft communicating. It goes in accordance with our bio-rhythms and physical capabilities. It is an activity that benefits the health and in the long term can strengthen the constitution. Practice increases both the internal and external strength. It also trains the mind, boosts the spirit, increases the health of the mind and body, and is good for expelling disease and increasing longevity.

In addition, the strengths of Xing Yi Quan include that the practice and application are the same. Attacking and defense strategies work together. The attacking power of Xing Yi is distinctive. The fist or palm is released with full power. The attacks are direct and fast. Defense is careful and without openings. The method of the body and stepping is quick and agile. In usage one can fully adjust the power of the whole body. Head, shoulders, elbows, hand, hips, knee, and foot are the seven fists,. Used together and directed by the Yi, power is achieved. The hands are coordinated with the shoulders. The hand lowers as the knee begin moving . The foot lands and the arm arrives. Attack before the opponent or counter and attack after the opponent. The movements are intricate so it is hard for the opponent to figure out. This is enough to defend yourself and defeat the enemy.

The movements of Xing Yi Quan are moderate and solid. The hitting method has components of both soft and hard. The practice location can be big or small. Female male, elderly and children can all practice. The weak or the fragile can also practice. Chronically ill patients can choose the easier and gentler postures to practice.

Master Gong Zhong Xiang

Master Gong Zhong Xiang was born in 1924 in Jiang Su Provence, Jian Yi City, Hua Shi Town. Master Gong studied martial arts from a young age and had high expectations for his teachers. He had to have the most famous teacher in the whole country, with the most authentic art. He learned Xing Yi, Taiji, and Xing Yi Ba Gua, Taiji Push Hands, Da Lu, San Shou, Long and Short Weapons, etc from Master Chu Gui Ting who was the student of the famous Xing Yi Master Li Cun Yi and also Master Yang Chen Fu’s best student. Master Gong learned from Master Chu for the next 20-30 years. Master Chu knew he was a honest, straight-forward person, who respects his teacher and has great morals, and is loyal like a son. Because of this, Master Chu taught him differently than others, with more care and high expectations, so Master Gong could have all his skills accurately.

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Table of Contents

Introduction

Translator’s Introduction

Interview with Teacher Gong Zhong Xiang

Remembering Master Chu on the 100th Year Anniversary of His Birth

Calligraphy: Brief Introduction

A Brief Introduction of Master Gong

Master Gong Resume

Newspaper Clipping

Authentic Xing Yi Quan

Foreword

Introduction

My Teacher Master Chu Gui Ting

Chapter One

Section One: What is Xing Yi Quan

Section Two: Xing Yi Quan’s Origin and Development

Section Three: Xing Yi Quan’s Body Strengthening and Attacking Abilities.

1. Strengthens the bone and the muscles.

2. Opens up the Qi and Blood Meridians increasing the health of Heart and the Circulatory System.

3. Clears the brain of fogginess and fatigue, regulates the function of the Central Nervous System.

4. Promotes metabolism and strengthens the Digestive System and Internal Organs

5. Increase Lung capacity, in turn benefit the function of the Respiratory System.

Section Four: Xing Yi Quan Main Specialty

1. Easy and Fast

2. Rooted, Full, and Steady

3. Tight-knit and Complete

4. Orderly and Harmonious

Section Five: How to Practice Xing Yi Boxing

Chapter Two: Xing Yi Quan’s Basic Movements and Postures

Section One: Xing Yi Quan’s Hand Method and Hand Position

1. Hand Posture (posture of hand in stillness and in movement)

2. Hand Methods (upper body turning and attacking method)

1- Splitting Fist or Palm (Pi Quan, Pi Zhang)

2- Bursting Fist (Beng Quan)

3. Drilling Fist (Zuan Quan)

4. Cannon Fist (Pao Quan)

5. Crossing Fist (Heng Quan)

6. Embracing Fist (Bao Quan)

7. Smashing Fist (Zha Quan)

8. Framing Fist (Jia Quan)

9. Supporting Fist or Palm (Cheng Quan, Cheng Zhang)

10. Flicking Fist or Palm (Tiao Quan, Tiao Zhang)

11. Hooking Fist or Palm (Kuo Quan, Kuo Zhang)

12. Separating Fist or Palm (Fen Quan, Fen Zhang)

13. Shaking Fist (Dou Quan)

14. Pushing Palm (Tui Zhang)

15. Ramming Palm (Zhuang Zhang)

16. Gathering Palm (Luo Zhang)

17. Covering Palm (Gai Zhang)

18. Pushing Palm (An Zhang)

19. Piercing Palm (Chuan Zhang)

20. Butting Elbow (Ding Zhou)

21. Covering Elbow (Yan Zhou)

22. Inward Rotation (Nei Xuan) and Outward Rotation (Wai Xuan)

Section Two: Stances and Stepping Method

1. Stances

1. Empty Stance (Xu Bu)

2. Bow Stance (Gong Bu)

3. Lower Stance (Pu Bu)

4. Horse Stance (Ma Bu)

5. Sitting Stance (Zuo Pan Bu) or Resting Stance (Xie Bu)

6. Raised Knee Single Leg Stance (Ti Xi Du Li Bu)

7. T Shape Empty Stance (Ding Xu Bu)

8. Aligned Stance (Shun Bu)

9. Reverse Stance (Ao Bu)

2. Stepping Method

1. Advancing Step (Jin Bu)

2. Retreating Step (Tui Bu)

3. Follow Step (Gen Bu)

4. Withdrawing Step (Che Bu)

5. Pad Step (Dian Bu)

6. Grinding Shin Step (Mo Jing Bu) or Lifting Step (Ti Bu)

7. Changing Step (Huan Bu)

8. Reverse Inserting Step (Dao Cha Bu)

9. Stomping Step (Ta Bu)

10. Coming Together Step (Bing Bu)

11. Swing Step (Bai Bu)

12. Hook Step (Kuo Bu)

13. Vertical Step (Zong Bu)

14. Vertical Jump Step (Zong Tiao Bu)

15. Jumping Change Step (Huan Tiao Bu)

Section Three: Kicking and Body Methods

1. Kick (Ti Tui)

2. Stomp Kick (Deng Tui)

3. Stepping Foot (Cai Zu)

4. Pointing Foot (Dian Zu)

Section Four: Essence of the Posture with Respect to All Parts of Your Body

1- Head Pushes Up (Tou Shang Ding)

2- Contain the Chest and Pull Up the Back (Han Xiong Ba Bei)

3- Shoulders and Waist Relaxed (Sink) (Jian Yao Song (Chen)), Sink the Elbows and Waist (Fall) (Zhou Yao Chui (Zhui))

4.Wrist Bends (Wan Yao Qu), Palm Props-up (Sink) (Zhang Yao Cheng (Ta))

5. Waist Sinks (Yao Yao Ta), Spine Straight (Ji Yao Zheng)

6. Kua Relaxed/Loose and Tight (Kwa Yao Song Yao Suo), Knee Hooks and Lifts (Xi Yao Kou Yao Huo)

7. The Fist Grasps Tightly (Quan Yao Jin Wo), The Foot is Steady and Level (Zu Yao Ping Wen), The Toes Need to Hook and Grasp (Zhi Zhi Yao Kuo Zhua)

8. Lift the Anus (Gang Yao Ti), Buttocks Tucks Under (Tun Yao Shou)

Xing Yi Quan Basic Boxing Method

1. San Ti Shi Zhan Zhuang Fa

Three Body Stance Standing Stake Method

San Ti Shi Actual Practicing Method

A few more tips for San Ti Shi Zhan Zhuang Method

2.. Five Element Boxing Practice Method

1. Pi Quan (Splitting)

1. Preparation Stance (also called San Ti Shi)

2. Pi Quan Left Rising Form

3. Pi Quan Right Sinking Form

4. Pi Quan Right Rising Form

5. Pi Quan Left Sinking Form

6. Pi Quan Turning Form

7. Pi Quan Ending Form

2. Beng Quan

1. Preparation Stance (San Ti Shi)

2. Right Beng Quan

3. Left Beng Quan

4. Beng Quan Turning Form

5. Beng Quan Ending Form

3. Zuan Quan

1. Preparation Stance (San Ti Shi)

2. Right Zuan Quan

3. Left Zuan Quan

4.Zuan Quan Turning Form

5. Zuan Quan Ending Form

4. Pao Quan

1. Preparation Stance (San Ti Shi)

2. Right Pao Quan

3. Left Pao Quan

4. Pao Quan Turning Form

5. Pao Quan Ending Form

5. Heng Quan 119

1. Preparation Stance (San Ti Shi)

2. Right Heng Quan

3. Left Heng Quan

4. Right Heng Quan

5. Heng Quan Turning Form

6. Heng Quan Ending Form

Chapter Three : 12 Animal Practice Method

Names of 12 Animal Postures

1. Dragon

1. Preparation Form

2. Dragon Right Falling Form

3. Dragon Left Rising and Falling Form

4. Dragon Turning Form

5. Dragon Ending Form

2. Tiger

1. Tiger

1. Preparation Form

2. Tiger Left Form (Left Tiger Pounce)

3. Tiger Right Form (Right Tiger Pounce)

4. Tiger Turning Form

5. Tiger Ending Form

2. Tiger Turning Body Form

3. Horse

1. Hoof Shape Form

1. Preparation Form

2. Horse Right Advancing Form

3. Horse Left Advancing Form

4. Horse Turning Form

5. Horse Ending Form

2. Horse Diagonal Advancing Form

1. Preparation Form

2. Horse Left Form

3. Horse Right Form (Diagonal Advancing)

4. Horse Turning Form

5. Horse Ending Form

3. Horse Straight Advancing Form

4. Monkey

1. Preparation Form

2. Monkey Climbs the Pole

3. Golden Monkey Scratches its Mark

4. Monkey Climbs the Pole

5. Golden Monkey Scratches its Mark

6. Monkey Climbs the Pole

7. Golden Monkey Bites the Rope

8. Monkey Ending Form

5. Tuo

1. Preparation Form

2. Tuo Left Form

3. Tuo Right Form

4. Tuo Turning Form

5. Tuo Ending Form

6. Snake

1. Preparation Form

2. Snake Right Form

3. Snake Left Form

4. Snake Turning Form

5. Snake Ending Form

7. Sparrow Hawk (Yao)

Sparrow Hawk Binds the Body

1. Preparation

2. Sparrow Hawk Binds the Body

3. Sparrow Hawk Enters the Forrest

4. Sparrow Hawk Drilling to the Sky

5. Sparrow Hawk Turning Form

6. Sparrow Hawk Ending Form

8. Tai

1. Preparation

2. Tai Left Form

3. Tai Right Form

4. Tai Turning Form

5. Tai Ending Form

9. Chicken

1. Preparation

2. Golden Chicken Stand on One Leg

3. Golden Chicken Lays an Egg

4. Golden Chicken Climbs the Tree

5. Golden Chicken Lays an Egg

6. San Ti Shi

7. Right Au Bu (Reverse Stance) Forward Punch

8. Chicken Turning Form

9. Chicken Ending Form

10. Swallow

1. Swallow Beginning Form

2. Right Lower Diagonal Pi Quan

3. Purple Swallow Shows its Wings

4. Swallow Skims the Water

5. Right Upward Palm

6. Aligned Stance Right Zuan Quan

7. Swallow Turning Form

8. Swallow Ending Form

11., 12. Eagle Bear Combination

1. Preparation

2. Eagle Right Falling Form

3. Bear Right Rising Form

4. Eagle Left Falling Form

5. Bear Left Rising Form

6. Eagle Bear Turning Form

7. Ending Form

Chapter Four: Solo Practice Combination Forms

1. Wu Xing Lian Huan Quan

1. Preparation Form

2. Advancing Step Right Beng Quan

3. Backward Step Left Beng Quan (Blue Dragon Exits Water)

4. Aligned Stance Right Beng Quan (Black Tiger Exits Cave)

5. White Crane Shows its Wings

6. Advancing Step Pao Quan

7. Wrapping Form

8. Reverse Stance Right Zuan Quan

9. Reverse Stance Left Zuan Quan

10. Jumping Step Double Pi Quan (Racoon Climbs the Tree)

11. Advancing Step Right Beng Quan

12. Turning Form (Racoon Climbs Down the Tree)

13. Ending Form

2. Wu Xing Sheng Xiang

1. Aligned Stance Right Pi Quan (Metal generates Water)

2. Aligned Stance Left Zuan Quan (Water generates Wood)

3. Reverse Stance Right Beng Quan (Wood generates Fire)

4. Reverse Stance Left Pao Quan (Fire generates Earth)

5. Reverse Stance Right Heng Quan (Earth generates Metal)

6. Turning Form

7. Ending Form

3. Ba Shi Chui

1. Beginning Form

2. Sparrow Hawk Binds the Body

3. Sparrow Hawk Enters the Forest (Aligned Stance Left Pao Quan)

4. Horse Form

5. Reverse Stance Left Heng Quan

6. Aligned Stance Right Beng Quan (Black Tiger Exits Cave)

7. Right Reverse Stance Beng Quan (Golden Chicken Pecks Rice)

8. Aligned Stance Left Splitting (Pi) Palm

9. Aligned Stance Right Pao Quan

10. Reverse Stance Left Heng Quan

11. Dragon and Tiger Crossing (Left Kick and Right Punch)

12. Aligned Stance Left Beng Quan

13. Aligned Stance Right Beng Quan (Black Tiger Exits Cave)

14. The Distinguished White Crane Shows Wings

15. Turning the Body Pao Quan

16. Aligned Stance Right Zuan Quan

17. Turn the Body Left Zuan Quan

18. Sparrow Hawk Turns the Body

19. Aligned Stance Left Pao Quan (Sparrow Hawk Enters the Forest)

20. Horse Form

21. Reverse Stance Left Heng Quan

22. Black Tiger Exits Cave

23. Reserve Stance Right Beng Quan (Golden Chicken Pecks Rice)

24. Aligned Stance Left Spitting (Pi) Palm

25. Reverse Stance Right Pao Quan

26. Reverse Stance Left Heng Quan

27. Dragon and Tiger Crossing (Left Kick and Right Punch)

28. Aligned Stance Left Beng Quan

29. Aligned Stance Right Beng Quan

30. The Distinguished White Crane Shows Wings

31. Turning the Body Pao Quan

32. Aligned Stance Right Zuan Quan (Black Dragon Pours Water)

33. Aligned Stance Left Zuan Quan

34. Sparrow Hawk Binds the Body

35. Sparrow Hawk Enters the Forest (Aligned Stance Left Pao Quan)

36. Aligned Stance Right Heng Quan

37. Aligned Stance Right Heng Quan

38. Aligned Stance Left Heng Quan

39. Ending Form

4. Shi Er Hong Chui

1. Beginning Form

2. Sparrow Hawk Binds the Body

3. Left Aligned Stance Pao Quan (Sparrow Hawk Enters the Forest)

4. Aligned Stance Right Heng Quan

5. Aligned Stance Right Heng Quan

6. Aligned Stance Left Heng Quan

7. Reverse Stance Left Beng Quan

8. Aligned Stance Right Beng Quan (Black Tiger Exits Cave)

9. White Crane Shows Wings

10. Reverse Stance Left Pao Quan

11. Aligned Stance Left Pao Quan

12. Double Mountain Fists

13. Tiger Supports with Palm

14. Left Snake Form

15. Advancing Step Right Zuan Quan (Sparrow Hawk Drills to the Sky)

16. Aligned Stance Left Zuan Quan

17. Sparrow Hawk Turns the Body

18. Raised Foot (Ti Bu) Right Beng Quan

19. Aligned Stance Left Pao Quan

20. Aligned Stance Right Heng Quan

21. Aligned Stance Right Heng Quan

22. Aligned Stance Left Heng Quan

23. Ending Form

5. Zha Shi Chui

1. Beginning Form

2. Sparrow Hawk Binds the Body

3. Sparrow Hawk Enters the Forest

4. Cat Washes Face (Right)

5. Cat Washes Face (Left)

6. Black Dragon Pours Water (Aligned Stance Left Zuan Quan)

7. Show Single Wing (Step Back Lower Smashing Fist)

8. Sleeping Dragon Appears (Reverse Stance Left Beng Quan)

9. Black Tiger Exits Cave (Aligned Stance Right Beng Quan)

10. White Crane Shows Wings

11. Reverse Stance Left Pao Quan

12. Aligned Stance Left Pao Quan

13. Cat Washes Face (Right)

14. Cat Washes Face (Left)

15. Aligned Stance Left Zuan Quan

16. Sparrow Hawk Turns the Body

17. Sparrow Hawk Enters the Forest

18. Step Forward Right Beng Quan

19. Blue Dragon Exits Water (Reverse Stance Left Heng Quan)

20. Black Tiger Exits Cave

21. White Crane Shows Wings

22. Reverse Stance Left Pao Quan

23. Aligned Stance Left Pao Quan

24. Cat Washes Face (Right)

25. Cat Washes Face (Left)

26. Blue Dragon Extends Claw

27. Wrapping Form

28. Push the Window to Look at the Moon

29. Three Basins Fall to the Ground (Horse Stance Double Pressing Palm)

30. Lazy Dragon Rests on the Road (Sitting Stance Lower Piercing Palm)

31. Black Dragon Crosses the River (Step Forward Left Heng Quan)

32. Reverse Stance Right Beng Quan

33. Dragon and Tiger Crossing (Left Punch and Right Kick)

34. Black Tiger Exits Cave

35. White Crane Shows Wings

36. Reverse Stance Left Pao Quan

37. Sparrow Hawk Enters the Forest (Aligned Stance Left Pao Quan)

38. Cat Washes Face (Right)

39. Cat Washes Face (Left)

40. Aligned Stance Left Zuan Quan

41. Show Single Wing (Step Back Lower Smashing Fist)

42. Sleeping Dragon Appears (Reverse Stance Left Beng Quan)

43. Black Tiger Exits Cave (Aligned Stance Right Beng Quan)

44. Wind Shakes the Lotus Leaves (Turn the Body Double Palm)

45. Left and Right Eagle Seizing Form

46. Black Tiger Exits Cave (Aligned Stance Right Beng Quan)

47. Sparrow Hawk Enters the Forest

48. Aligned Stance Right Heng Quan

49. Aligned Stance Right Heng Quan

50. Aligned Stance Left Heng Quan

51. Ending Form

6. Ji Xing Si Bai

1. Preparation Form

2. Reverse Stance Right Piercing Palm

3. Aligned Stance Left Piercing Palm (Golden Chicken Stands on One Leg)

4. Reverse Stance Right Beng Quan

5. Step Forward Left Pi Quan

6. Left Zuan and Right Pi Quan

7. Golden Chicken Pecks Rice (Reverse Stance Right Beng Quan)

8. Golden Chicken Flaps its Wings, Chicken Turning Form (Turn the Body Left Pressing Palm)

9. Golden Chicken Upward Block (Single Leg Stance Downward Piercing Palm)

10. Golden Chicken Announces the Dawn (Step Forward Right Flicking Palm)

11. Aligned Stance Left Splitting (Pi) Palm

12. Step Forward Right Splitting (Pi) Palm

13. Golden Chicken Pecks Rice

14. Golden Chicken Flaps its Wings, Chicken Turning Form (Turn the Body Left Pressing Palm)

15. Golden Chicken Upward Block (Single Leg Stance Downward Piercing Palm)

16. Golden Chicken Announces the Dawn (Step Forward Right Flicking Palm)

17. Aligned Stance Left Splitting (Pi) Palm

18. Ending Form

Chapter Five: Paired Practice Routines (Shuang Da)

1. Wu Xing Xiang Ke

1. Preparation Form (San Ti Shi)

2. B: Step Forward Right Beng Quan.

A: Step Back Left Stroke

3. B: Step Forward Left Beng Quan

A: Right Splitting (Pi) Palm

4. B: Aligned Stance Right Pao Quan

A: Left Zuan Quan

5. B: Aligned Stance Left Heng Quan

A: Step Forward Right Beng Quan

6. B: Step Back Left Stroke

A: Step Forward Left Beng Quan

7. Ending Form

2. An Shen Pao

Chapter Six: Additional Material

Brief Explanation of Ba Zi Gong (Eight Word Skill)

Ba Zi Gong

1. Zhan

2. Jie

3. Guo

4. Kua

5. Tiao

6. Ding

7. Yun

8. Ling

Theory of the Four Ends

1. Ending of the Blood

2. Ending of the Muscles

3. Ending of the Tendons

4. Ending of the Bones

Eight Word Poem

1. Three Push Ups

2. Three Suppresses

3. Three Rounds

4. Three Poisons

5. Three Holdings

6. Three Sinkings

7. Three Bendings

8. Three Straightening

Nine Songs

1. Body

2. Shoulder

3. Arms

4. Hands

5. Fingers

6. Thighs

7. Feet

8. Tongue

9. Anus

Xing Yi Quan Lineage Chart

Introduction to Gong Ting Bagua

Bagua Quan Eight Big Shapes and Sixty Four Palms

Eight Big Mother Palms

Walking Palms Basic Training: Four Major Essentials

Eight Methods

Sixty Four Palms

1. Dragon Shape Palm (Qian Gua)

2. Phoenix Palm (Kun Gua)

3. Tiger Palm (Gen Gua)

4. Swallow Palm (Xun Gua)

5. Snake Palm (Kan Gua)

6. Eagle Palm (Li Gua)

7. Horse Palm (Zhen Gua)

8. Monkey Palm (Dui Gua)

About the Translator

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Seated Baduanjin (Eight Section Brocade) Qi Gong

The Seated Eight Section Brocade is an ancient set of exercises designed to wash the internal body thereby clearing the energy channels from blockages and strengthening the internal organs and Qi or energy. This set is very simple to preform and only takes about 15 minutes. This set is great as a stand alone practice or it is a great practice to do before seated meditation.

Introduction to the Seated Eight Section Brocade

Preparation Exercises

Section 1- Body Washing Introduction

Section 1.1- Wash the Hands

Section 1.2- Wash the Arms

Section 1.3- Wash the Head

Section 1.4- Wash the Eyes

Section 1.5- Wash the Nose

Section 1.6- Wash the Chest

Section 1.7- Wash the Abdomen

Section 1.8- Wash the Legs

Section 1.9- Wash the Knee

Section 2- Beat the Heavenly Drum

Section 3- Rotate the Eyes

Section 4- Tap the Teeth

Section 5- Gargle

Section 6- Rub the Kidneys

Section 7- Rub the Abdomen

Section 8- Rub the Foot

Seated Meditation (Breathing Exercise)

The seated breathing exercise taught is a method of counting the breath. This seems simple in theory but the practice can be demanding. This practice can build a solid foundation for further meditation. By counting the breath you can quite the mind and make the breathing naturally long, deep, slow, and relaxed.

* Seated Breathing Exercise

* Overview of the Seated Breathing Exercise

Standing Baduanjin (Eight Section Brocade) Qi Gong

These Eight Qi Gong Exercises are non strenuous and simple to learn but they hold great benefit for people who can find the time to practice them on a regular basis. These Eight Exercises systematically the entire body, strengthen the internal organs, maintain joint flexibility, promote the flow of Qi or energy, and reduce tension and stress. You get detailed instruction in each of the eight exercises (along with some variations of the movements) and a Follow Along Workout.

Introduction to the Standing Eight Section Brocade

Stances

Breathing

Exercise 1- Support the Heavens with Two Hands

Exercise 1- Variation

Exercise 2- Draw the Bow

Exercise 2- Variation 1

Exercise 2- Variation 2

Exercise 3- Raise One Hand

Exercise 3- Variation

Exercise 4- Look Back

Exercise 5- Shake the Head and Wag the Tail

Exercise 5- Variation

Exercise 6- Hold the Toes

Exercise 7- Punch with Glaring Eyes

Exercise 8- Vibrate the Back

Follow Along- 3 Repetitions of Each Exercise

The Tai Chi Workout

Experience the Benefits of Practicing Tai Chi without the Frustration of Having to Learn a Long and Complicated Form

The exercises in this workout are easy to learn and gentle on the body while building skills and attributes that are necessary to explore the depth of Tai Chi Practice. This workout was designed so that evan as a brand new student you can follow along and practice all the exercises on your first day.

The workout includes exercises that loosen and relax the joints, a standing meditation (Zhan Zhuang) which builds energy and connection in the body, Tai Chi walking exercises, and Tai Chi movement exercises. This is a low impact workout that will help you relax and get rid of stress, become more aware and in control of your body, and benefit circulation.

The Tai Chi Workout should take you between 20 to 40 minutes depending on your what your goals are.

This workout builds and refines skills that are necessary for Tai Chi Practice. Your commitment to practice determines the depth of your training and development. This is not watered down Tai Chi or Tai Chi like exercise. These are traditional training exercises that are put into a format so that you can get the most benefit. This workout is a great introduction to further Tai Chi training or it can be your whole practice. The decision is yours.

The Tai Chi Workout consists of 13 Exercises and a short series of exercises to close your practice.

Introduction

Tai Chi Principles

Overview of the Tai Chi Principles

Exercise 1: Swing the Arms

Exercise 2: Bear Flops

Exercise 3: Monkey Flops

Exercise 4: Hold the Ball

Tai Chi Walking

Exercise 5: Wade Through the River

Exercise 6: Cross the Ice

Exercise 7: Spring Light

Exercise 8: Row the Boat

Exercise 9: The Clouds and the Mountain

Exercise 10: Set the Sail

Exercise 11: Turn the Corner and Push

Exercise 12: Step Back and Push

Exercise 13: Kick

Closing Exercises

Some ideas on how these practices could form a complete training program or fit your individual needs:

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Franklin

Yang LuChan trained his sons Yang JianHou (1839-1917) and Yang BanHou (1837-1892) in his boxing style. They both became very skilled due to the harsh training that their father put them through. Yang BanHou also earned the nickname "Yang the Invincible" because of his great boxing skill.

Yang JianHou’s most famous sons were Yang ChenFu (1883-1936) and Yang ShaoHou (1862-1930). Yang ShaoHou was very skilled and learned most of his skill from his uncle Yang BanHou. He practiced the "Small Frame." The characteristics of his style were lively footwork, well-knit small movements, and alternating quick with slow actions. "He was swift and powerful in delivering his blows and, with eyes blazing like torches, a grim smile on his face and roaring and howling as he darted back and forth, he was held in awe by others." He was also very rough on his students and therefore his teachings are not as wide spread as his brother Yang ChenFu’s are today.

Yang ChenFu was not only very skilled but his teachings are the most popular and widespread today. His style is also known as the "Large Frame." The movements of his form are extended, rounded, graceful, and preformed at a slow even pace. People of all ages and health constitutions can practice and benefit from this style. The postures are soft on the outside but conceal hardness within which is described as steel wrapped in cotton.

There are several different theories on the origin of Xing Yi Quan. One such legend says that the style was founded by the Chinese General Yue Fei who lived between 1103 and 1142. General Yue Fei is renowned for his loyalty and is also credited with developing the Eagle Claw style as well as several Qigong sets. Many people claim that the story of Yue Fei founding the style of Xing Yi is just legend. There is a lack of evidence and it is a fairly common practice to attribute the founding of a style to a prolific figure in history.

Another theory on the origins of Xing Yi Quan states that it is based on the use of the spear. This theory tends to hold more weight with modern day practitioners as the movements of Xing Yi and the fighting tactics bear a resemblance to the way a spear is used. The movements of Xing Yi are straight forward and attacks use the entire body in coordination similar to the way a thrust is preformed with the spear. The fighting tactics are also similar to the spear arts in that the opponent’s attacks are slightly redirected and then a counterattack is initiated instantly usually following the shortest distance to the target.

The movements of the forms are not flowery and ornate. A typical Xing Yi form usually consists of a single movement or a short set of movements that are drilled over and over. When the practitioner has run out of training space he preforms a turning motion and then continues to drill the movements back along the path he had just come. This practice can go on indefinitely until the practitioner wishes to end the practice. This type of training is effective for gaining skill but it can also support the legend of the military origin of Xing Yi. Large groups of people in the military are usually effectively drilled in a similar fashion.

Although the training in Xing Yi consists of drilling single movements or short sequences of movements over and over again, it would be a mistake to assume that the style is simple or easy. While a movement itself could be learned in a matter of minutes it take a great deal of time and effort to perfect and be able to use. The movements themselves train a complex usage of the body that allows the practitioner to deliver a great deal of power without much visible movement. Each form or movement conditions the body and builds upon the movements that have been previously learned. That is why it is important to spend time practicing each form before moving to the next one.

If you would like to find out more about Xing Yi you can check out our Xing Yi DVDs or our Online Xing Yi Classes

Kung Fu is a Great Workout.

Tired of the same old gym routines or the newest craze in fitness that is just like all the others. Why not try some Kung Fu training. Kung Fu is not new, in fact it is ancient. It strengthens the body and the mind. Originally the goal of training Kung Fu was to become a well conditioned and deadly fighter because back in the day your life might well depend on it.

Today we can use the traditional exercises and forms of Kung Fu to get a great workout. It will keep your interest as you learn new material. If you want fitness that is more than just calisthenics or a simple collection of drills and exercises that you will probably find boring in a couple of weeks, then you should learn Kung Fu.

Kung Fu is great for Self Defense.

As stated previously Kung Fu is originally a fighting art. Each movement in Kung Fu is practical and can be used to defend against an attack. But, Kung Fu training is more than just techniques. As you learn Kung Fu you train your mind and your body, you develop coordination and confidence, and you develop awareness. These aspects are essential when facing any situation. Of course the punches, kicks, joint locks, and throws help too.

Kung Fu training can be great for your Health.

One of the benefits of a great workout is how it can enhance your health. When people think about Kung Fu they might picture high kicks or acrobatic forms but that is only one aspect of what Kung Fu is. There are many styles of Kung Fu that can be considered low impact. An example would be Tai Chi Chuan whcih is one of the soft or internal styles of Kung Fu. Other internal styles include Xing Yi Quan and Bagua Zhang. These internal arts are well known for their health benefits and are very popular throughout the world because of them. In addition many arts have exercises for improving health, flexibility, and for conditioning and strengthening different parts of the body.

Learn Kung Fu for the Art.

As you learn Kung Fu you find that the practice is more than just kicking and punching. As you progress through an art you learn the basics, the principles, the forms, the exercises, the applications, but all of these are really a study of yourself. It is you who is doing the movements, and in time it may become more than something you "just" do. The understanding gained from long term practice becomes part of who you are.

You also realize that you are part of a living tradition. Its not just about how many repetitions you can do or how you look in the mirror. You become a part of a tradition that has been passed down through many generations.

If you are interested in how Kung Fu can help you check out our selection of Kung Fu DVD or you can even start your training today and Learn Kung Fu Online.

This is a must have book for anyone interested in Tai Chi. This book covers the Tai Chi Classics. The Tai Chi Classics are like the bible of Tai Chi practice. Everything you need is contained in these treatises.

They are not how to but instead share experience. As you refer back to these texts over the years your understanding of what they contain will change. This is because the texts speak from experience. Once you have the experience then you understand the meaning of the text. The texts function like signposts along the way of your Tai Chi journey.

My instructor recommended this text when I was just starting out. Over the years I keep referring back to my copy and keep gaining insights that help my Tai Chi practice. Recently there are many different translations of the Tai Chi Classics available. When I first started that just was not the case. Even though there were fewer translations when I started this particular translation of the Tai Chi Classics is one of my favorites for a number of reasons.

First the layout is very nice. The translations are broken up so that only a portion of text is on each page. I think this is important because it give the text the importance and the impact that it needs to be fully digested as you read. Each Classic is really very short but they contain a lot of meaning. If the text is presented as a solid paragraph it is hard to really contemplate the meaning of each line because our natural tendency while reading is to scan ahead for continuity. In this text the layout emphasizes the importance of each line.

Another aspect of this translation that is very nice is that it is a collaboration by people with experience with both Chinese and Tai Chi Chuan. This is very important.

The text contains:

• Tai Chi Chuan Ching by Chang San-Feng
• Tai Chi Chuan Lun by Wang Tsung-Yueh
• Exposition and Insights into the Practice of the Thirteen Posture by Wu Yu-Hsiang
• Song of the Thirteen Posture by Unknown Author
• Song of Hang-Pushing by Unknown Author
• Five Character Secret by Li I-Yu
• Essentials of the Practice of Form and Push-Hands by Li I-Yu
• Yang’s Ten Important Points by Yang Chen-Fu and commentary by Chen Wei-Ming
• Song of Form and Function by Chang Man-Ching

Although you should read as many translations of the Classics as possible to give yourself a more well rounded understanding, I believe that this translation is a must have for any Tai Chi student or practitioner.

It has remained one of my favorite over the years and has brought me great insight. I hope it does for you too.

You can get a copy of the book here.

Massage and healing techniques have always been a part of traditional Martial Arts. Think about it. The purpose of Martial Arts is to cause damage so it is logical that while practicing to be effective there would be some need for healing techniques and traditionally many Martial Arts Masters have also been healers by profession. The two have always gone hand in hand.

Learning Acupressure can further your development as a martial artist. No, not any funky death tough type of scenario. I am talking more down to earth practical skill development. Learning Acupressure teaches you first hand about the human body and how it is put together. You learn muscle anatomy by feeling the structures through massage. You can then take this knowledge and enhance your own movement practice. You gain a better understanding of how the structures of the body are connected to each other.

Usually when people think of massage they think about booking a spa session and these usually last an hour or longer. But, to get the benefits of Acupressure a long session is not always needed. It could be argued that more frequent sessions could give more benefit but who has the time or the money to spend for frequent massage sessions.

Fortunately Acupressure is easy to learn and does not have to be very time consuming. In fact one of the first Acupressure Massage protocols I learned years ago only takes about 15 minutes to preform and can be learned through DVD.

The 15 Minute Acupressure Massage DVD

This DVD teaches an easy to learn Acupressure Massage that takes only 15 minutes to preform. This massage is both enjoyable to receive as well as give and can be preformed with the person fully clothed.

• Easy to Learn
• Takes only 15 Minutes
• Stimulates Important Acupressure Points
• Benefits the Entire Body
• Good for Health Maintenance
• Get Rid of Tension and Stress
  
• Can be Preformed Fully Clothed

This DVD contains:

• Introduction to Acupressure Massage
• Cautions and Contraindications for Acupressure Massage
• The 15 Minute Acupressure Massage
• Part 1: The Eyes
• Part 2: The Head
• Part 3: Neck and Shoulders
• Part 4: The Back
• Part 5: The Legs
• Part 6: The Feet
• Overview of the Complete 15 Minute Acupressure Massage

This massage stimulates Acupressure Points that are important for maintaining the health of the entire body and receiving this massage can help prevent the harmful effects of stress and tension.

This massage is great for couples or married people. You will be able to enjoy this massage more frequently because it is not very time consuming. As you practice this massage your skill level will increase, making the massage more effective while bringing greater enjoyment to your partner.

You can order the DVD here: The 15 Minute Acupressure Massage DVD

This is actually a little bit of a teaser clip because my plan is to have online Xing Yi lessons lessons available soon at out online school. So if you havn’t checked out our online learning options yet you should pop on over:

http://onlineschool.spiritdragoninstitute.com

We have over 220 Video lessons online right now and it is growing all the time.

The first thing you should think about is what you want to get out of your Qi Gong practice. You should choose a system that will give you what it is that you want.

You should clearly define what is that wish to gain, how much time you have to devote per day, and what types of practice you are interested.

While many Qi Gong systems have the goal of enhancing your overall health there are also many systems that are for developing specific skills or reaching specific goals. An example would be Iron Body Qi Gong. These types of systems are designed to increase the body’s ability to withstand blows. This is great training for people interested in martial arts but might not be for everyone. There are also other systems are geared more to enhancing or strengthening a specific organ system. These systems are great if you have an imbalance that needs to be addressed or an underlying health issue that would benefit from this type of training. The most important thing is to be clear about what it is that you want and know what it is that you can expect from your practice.

The next thing to think about is how much time per day you have to devote to your practice. Some practices take only a few minutes to go through while others can take several hours or more. If you’re very busy it would be unrealistic to choose a system that does not fit into your daily schedule. You should also take into account that when first starting there is a certain enthusiasm that tends to fade with time. This means we should be realistic in assessing the motivation and the amount of time that are willing to devote to the practice. We might be enthusiastic about an hour and a half of practice per day for several weeks but then we might start finding excuses for why we cannot practice that day. It would be more realistic to find a system to practice in the beginning that takes less time. Then when we start to see results, the results and benefits will motivate us to continue.

The third thing to think about is what type of things we’re interested in. Not all Qi Gong systems are the same. If you find it boring to sit still for long periods of time then you should not choose a system that requires this. If you’re not able to move vigorously than a system that requires that will be unsuitable for you. You should choose something that you find interesting and fun to practice

If you choose a system that you enjoy practicing, fits into your daily schedule, and provides the benefits that you’re looking for then you have found the best Qi Gong system for you. Finding the best system for yourself is very important.

Each Qi Gong system works with the body’s energy in a certain way. The movements of a set are designed to move the energy, to accomplish a certain goal, or achieve a certain result. Sometimes it can also be bad to practice just a certain movement of a Qi Gong set outside of the complete set.

Traditional sets are designed to be balanced and healthy. They should be seen as whole and complete things. They should not be seen as a Lego set which can be broken down and combined to build something new. To accomplish something like this would require a vast amount of knowledge and skill.

Of course people will argue that the Qi Gong sets that we have today had to have been created at some point by someone. This is true. But, many of the sets we have today have a very long history. This history includes refinements that have taken place over the generations both making the sets safer and more effective. This long history also gives lots of data pertaining to how these sets work and what results they produce.

Now some Qi Gong sets or movements can be practiced together without doing any damage to the body. The type of sets that are safe to practice alongside other sets usually contain milder practices or practices for general health maintenance. When two sets like this are practiced together in the same day they are not practiced back to back. Instead you allow some time between the sets for the body to normalize or "cool down", much in the same way you should cool down after any exercise as it allows the body to return to a normal state. This prevents the exercises from confusing your body or contradicting each other.

Qi Gong has a long history with a proven track record. Always practice safely and when in doubt seek advice and guidance from someone with the experience and knowledge to give it. Sometimes is is better not to try to reinvent the wheel.