Wujifa

What Is The Kua?

2011-12-26T20:02:00.000-05:00

What is the kua? Words used in martial arts can have theirown meanings, even more so in foreign languages like Chinese, and so is it withthe word kua. Depending on the martial art you’ll hear people talk aboutopening the kua or closing the kua. You may hear different arts say things likehide the kua or wrap the kua as in some Xingyi or Bagua practices. In Wujifa wealso address this area called the kua. In Wujifa we sometimes call this areathe inguinal crease which isn’t exactly correct either but it is a good placeto start for a beginner.

In Wujifa I personally think of the kua as the functioningof the pelvis, leg and hip capsule and the expression is seen through the hip, pelvis and connective tissues. In Wujifa the Kua is defined by the specialized way its used. I always find it interesting seeing how the hip capsule twines together the hip, the pelvis and femur head to form this important joint of the body for function and movement.

In many arts, the concept of kua is thought of as extendingmuch further than simply the fold of the inguinal creases where the legs meetthe body, although they may also start beginners with a simple understanding of this folding area between the leg and pelvis.

Many martialarts actually think of the kua as extending way past the inguinal crease folds downto pelvic floor and also all the way around up to the outer areas around thegreater trochanter. The concept of "Kua" and how it is used is a very deep subject and it's use defines the flavor of an art form.

What is the Kua? As you may have guessed, simply said it is an areaaffected by pelvis, hip and leg movements. This area is one of many keys to understanding the flavor of a martial art andit‘s more than simply how to move our hip or leg. This is also one of the commonareas where people develop certain bad habits of use and it’s not always easyfor people to change their habits. This is why various martial arts address itsimportance. Understanding tthis area is so very important to the depthand breadth of their respective practices.

If you’re looking for more detailed information on how totrain and practice the we might suggest reading “Keys for Developing theInguinal Crease, aka Kua, with Wujifa Side to Side Practice” and "Basic Tips for Zhan Zhuang and the Pelvis". Thesearticles have a lot of helpful information for ways to understand, train andpractice. Remember understanding is not the information you know… Understandingis only as deep as your practice has become.

Zhan Zhuang and Sex in Wujifa

2011-11-24T16:30:00.000-05:00

From time to time the subject of sex, Zhan Zhuang, and Wujifa is a topic that shows up and to be honest there is no one answer to this question. The real question is one that you must ask yourself. As you know we have addressed purpose, as in ‘What is your purpose for training?’, a number of times before. Understanding your purpose and the principles of Wujifa should be enough to help guide you to the answers about this topic but we will address it in more detail.

Most Wujifa practitioners practice their Zhan Zhuang training for an hour at a time at least once or twice a day. This does not include other Wujifa practices, only the standing or Zhan Zhuang practice(s). We will use this as a starting point for answering some “basic” questions about sex and Zhan Zhuang.

Becoming aroused while practicing

When we relax, the parasympathetic nervous system (the following is an oversimplification) we could say it kicks in to play. The parasympathetic nervous system is involved in the functions of salivation, lacrimation (tears), urination, digestion, defecation, and sexual arousal just to name a few of the systems involved. As you can tell many of these are also common so called qigong side effects.

When becoming aroused in your Zhan Zhuang practice the best answer for most people is to just recognize this as a sign of the functioning of the parasympathetic nervous system and a good sign of health. Think to yourself, ‘Nice, a sign post of health’ and don’t get distracted from your purpose and training. Getting sexually stimulated while practicing isn’t abnormal and as we say in Wujifa, it is just one of many sign posts along different paths. If you are driving somewhere and you see a sign on the road saying 100 miles to where you are driving, you don’t stop at the sign, you keep driving. The same is true with signs that show up in practice.

Now that we have talked about sexual arousal the next question is often about how often can one have sex. This is a very good question and one we should take a look at.

Is having sex a good or bad thing when training?

First lets start by asking the question of purpose. If you understand your purpose and the principles then these kinds of questions become much clearer to the practitioner. If they are unclear to you from the level of basic common sense then you might want to simplify your purpose and goals or understand why you are making something so complicated.

Many qigong Masters and teachers suggest waiting a moon cycle (28 days) or at least two weeks (14 days) before engaging in sexual activity. Many of these schools of thought lean toward the right and see celibacy as a key to training. I’ve heard other teachers which suggest you wait 24 hours before engaging in sexual activity after Zhan Zhuang practices. Now if you practice every day or twice a day you are basically again choosing the path of the monk. Again if you choose to follow this kind of advise, simply understand how it aligns with your purpose and the principles of your training.

I’ve heard it said that girlfriends can be the biggest problem for those learning Gongfu. That a person will spend many years training and then meet a girl and forget about their practice. I believe some of the reasons behind limiting sexual activity given to students without functional explanations is aimed at solving this problem of losing students to relationships. It may be true that rules like this can help cage a student, then again if a person gets so easily distracted then they most likely will get distracted by other things over time and they may not really be cutout for deeper practices.

Personally I have found a good loving and supportive relationship can make your Gongfu training easier and better. Although finding a good woman is the key. If you take the time, allowing good people into your life and you will find them supportive and helpful to your Gongfu goals.

So when can I engage in sexual activity?

You understand your purpose and the principles of your personal practice. You have found a good girl and want to engage in sexual activity. Leaving all the cultural and morality issues aside for a moment as these could also be addressed under purpose and principles. When can you engage in sexual activity after practicing Zhan Zhuang. There are other high level practitioners that have expressed the fact that they are not monks and enjoy sex with their wife and they have shared a couple different opinions. One is to wait 4 or so hours before or after training, eat and relax and go about a normal day and then sex is fine. They explain that this is enough time for your body to rebalance.

Other advanced Wujifa practitioners have simply said it’s a good idea to wait an hour after or before engaging in sexual activity. They explain an hour is enough time to return to normal status, and that they would wait an hour or so after eating a big meal or after work as it just gives some space. I also know of some practitioners who practice and have sex when they feel like it after training. They have some martial skill and they say they don’t have sex every time after practicing Zhan Zhuang but if their girl is ready and the time feels right they haven’t had any problems.

So you can see there are many different answers to these questions. Are you engaged in Zuo Dao or tantric practices and the practice of Zhan Zhuang? Are you like some boxers and refraining from sexual activity until after the big fight? Are you doing a special qigong practice like Yijin Jing (Muscle/tendon Changing) and also practicing Wujifa Zhan Zhuang? If you understand your practice and you know the principles of your practice then you already know the answer. If you don’t know you are most likely playing with an advanced practice and you should seek some personal guidance and ask your senior school brothers or teacher.

If you just are beginning a Wujifa Zhan Zhuang practice and you simply like doing the Zhan Zhuang practice, maybe just give yourself an hour before spilling your qi as they say. New lovers tend not to take much real advice anyway, they’re hopelessly in love don‘t you know. So some of this advice may be a mute subject, just use your common sense that's always best.

So, I hope this sheds a little light on the question of sexual engagement and Wujifa Zhan Zhuang practices. Remember in Wujifa the simple and deep practices are the real key to success. Don’t complicate your practice. You are where you are and that’s where you start. It may take work but it should also make sense. If it doesn’t your doing something wrong or you need to ask more questions before training mindlessly and losing your way.

Filial Piety In Our Gongfu

2011-11-11T11:11:00.000-05:00

Filial Piety In Our Gongfu (Xiào 孝)

The Confucian classic Xiào 孝 Jing (Filial Piety) aims at building the foundations stones of how one should set up an honorable and functional society. In Wujifa we believe we should always take a closer look at the principles and so let’s take a look at this concept here. Filial piety means to honor and be good to your parents, to take care of your parents, to conduct yourself both publicly and privately in respect to the good name of one’s parent’s, ancestors, those who came before you.

"Now xiao is the principle of Heaven, the righteousness of Earth, and the (proper) conduct of people. The principle of Heaven and Earth - people's affairs should follow that principle. We should study Heaven's brilliance and take advantage of Earth's bounties in order to bring harmony to the world; that way the teaching is not stern and yet it is successful, the governing is not severe and yet good order reigns."

Do you practice filial piety in your gongfu practice?

In Chinese culture Filial Piety or Xiào 孝 is considered to be the first virtue and a primary virtue. In our Wujifa Gongfu practice we say “The method is not the truth, once you get the feeling get rid of the methods.” Wujifa is a principle based practice so simply to follow the methods of honoring your parents, or your University, or your Gongfu Master when the principles are not expressed in your heart and your practices is then simply just a form of make believe.

In Wujifa our ancestors, our parents, are our foundational “principles” of practice. In Wujifa we say “you are where you are and that’s where you start” and so we start with our body, our mind, and our spirit in how we practice and train. The first and basic foundational principle in Wujifa is that of developing connection(s). We develop this in our basic practices Zhan Zhuang and side to side for an example. We pay close attention to our alignment and structure which is the first of the three points in the Wujifa triangle of Balance, Structure and Relax.

The way you engage in your Gongfu practice is though Xiào 孝 or Filial Piety to the principles. In Wujifa we seek that of the principle of connection(s). Every great Gongfu practitioner has had filial piety for his training in his heart. If he can not train his Gongfu with Xiào 孝 or Filial Piety then what does it matter the name of his style of practice? If one does not train with passion in his heart to adhere and refine the principles of his practice what does it matter who his master’s name is?

Respect for the principles of our Gongfu are fundamental and starts within ones heart. Each person must truly look deeply into his heart first and examine him or herself and then take responsibility for bringing the principles of their training into reality through their practice.

It is only “Make Believe” to say you honor your style, or your teacher, or you school of practice and not put in the time it takes to eat the bitter of personal examination and bring about real transformation of yourself though your training. This is real honor, this is real filial piety, this is the real meaning of Xiào 孝. In our Wujifa practice this is what we mean by Xiào 孝 or filial piety.

Personally I have made mistakes and have fallen short in my training many times over the years. I have overlook principles and cut short my training when I knew I should have. I have fallen asleep by simply following the Wujifa methods without holding dear our principles of our practice in my heart and within my mind. I share these things here as my hope is each of you may also look deeply into your actions and see where you may have fallen short and where you can make real improvements in your practice. Please take the time to make your practices functional and real.

Willingness to admit and even more important make the corrections to one's mind and heart to truly keep to the principles and filial piety in respect to these principles in all of our gongfu practices.

Be Like Water?

2011-10-16T19:02:00.000-04:00

Belike water? I’msure many of you have heard the saying “Be like water” made famous by Bruce Lee.I’m here to tell you that using ambiguous statements such as “Be like water”can be very misleading and maybe not even be all that helpful.

Wujifa we say "Be like Li Bing"

Thinkabout it for a moment… what does “Be like water” really mean? It’s like someonetalking about achieving enlightenment, “Be like water,” most peoplemisunderstand “Being” twisting the meaning ambiguously into something verydifferent… fitting what they want into it’s meaning or bottling it up andselling their bottled flavored waters as some kind of method of special skill.

WhenI think of special skills I think of people like Li Bing. Be like water… thisis why I say “Be like Li Bing!” If you have a few moments take the time to understandthe practical application of Li Bing’s Dujiang Weir. Go ahead and google LiBing and his Dujiang Weir if you will, you’ll find it interesting to say theleast.

"Dredge the riverbed when the water is deep and build low dykes when the water is low." - Li Bing

Yousee Li Bing constructed the Dujiang Weir to help the villagers and farmersliving in Shu, Sichuan Province, China and shared his principles for theguidance of water “for the good of the people.” I recently watched adocumentary about Li Bing and his weir and it dawned on me… “Be like water” or “Belike Li Bing” who applied his principles and used the water to both irrigatethe fields and distracting the flood waters, protecting the people fromdisasters these waters can bring.

When the river flows in zigzags, cut a straight channel: when the riverbed is wide and shallow, dig it deeper." - Li Bing

Weneed to recognize as human beings we have something very powerful that waterdoesn’t have and this power is in us, within our mind, our understanding, andour ability to apply function and principles to the real world. You see, the human mind can be far more powerful than water. The human mind can also exist in a realm of possibilities and potentials, and as such it is not constrained in the way water is by habit and strict tendencies. It is this capability that can enable us, like Li Bing, to functionally harness the forces of nature... to create something new that has never been seen before and to apply it for the benefit of mankind.

Watermay be able to wash over the mighty rocks with such power too wash them away.Li Bing was smart enough to understand how to apply this for the good of thepeople. Water may wear down even the hardest of rocks and Li Bing taught thepeople how they could maintain the Dujiang Weir for so many many years and makingthat area a cornucopia of food production.

“Belike water” Li Bing applied his principles to both allow and guide water flow.This is why I say “Be like Li Bing” and understand the concepts of principleand function, then apply your principles yourself to discovering how somethingcan be influenced and used for the benefit of the people.

InWujifa we aim to understand the “principle and function” of our art and then inapplying ourselves to bring forth the expression of our understanding much likeLi Bing shows us with his Dujiang Weir.

Wujifa Zhan Zhuang: Relaxing the Belly

2011-10-11T21:34:00.001-04:00

The area of the belly we are talking about is much lower and more specific than the bigger area many people think of as being the belly. Yes, you should relax your belly as a whole when standing and when practicing Wujifa Zhan Zhuang. Today the area I am talking about is located at and just above the pubic bone.

A straightforward and functional tip for improving your Wujifa zhan zhuang practice can be as simple as noticing and relaxing the belly. This article will address the opportunities that can be discovered in your zhan zhuang practice when you start to understand how much tension people carry in the lower abdominal or belly area. You see today’s blog posting all started the other day when working with some Wujifa beginners. These new practitioners started to notice how common it was and it is for many beginners to hold tension in the lower belly when practicing zhan zhuang.

You see the lower belly really is a very common area where people hold tension when practicing zhan zhuang and even in daily life. When people are able to relax this area, they discover that they can improve their practice by sinking more weight into their legs (which beginners sometimes experience as a burning sensation in the quads).

Stand up for a moment with your feet parallel, lined up under your hips and shoulders (More information on this see: Wujifa Zhan Zhuang Alignment). Now place your hand on your lower belly at the level of your pubic bone. Now, play with tightening the area of your lower belly underneath your hand.

Notice, how many different areas of the body are affected by this kind of tension. Now quickly relax this area as best you can and notice how much more space this creates and how this changes the feeling of the pelvic floor, hips, and thighs. Go ahead and try playing with this a few times. Also remember, relax is not limp, so try maintaining a good Wujifa structured stance.

If you took the time just now you might have notice how many other areas can be affected with tension and relaxation. The reason is there are so many different fascial interconnections that take place in the lower area of the pelvis / belly. If you want to read more about the fascial systems of the lower belly you can go to “The Muscles and Fasciae of the Abdomen - Gray’s Anatomy of the Human Body - Yahoo Education”. Reading that might be fun for some people, but you really don’t need all that data to make some real progress in your zhan zhuang practice. For most people, simply playing with tightening and relaxing of the lower belly with the hand you placed over this area will give you some pretty good insights that you can apply to your Wujifa Zhan Zhuang practices.

Re-educating your body awareness takes due diligence. In the Wujifa Zhan Zhuang basic practices, relaxing the lower belly area is very important and is something many people can tend to overlook. Getting more weight to sink down into your legs is key. Troubleshooting and discovering this overlooked area of the lower belly will make all the difference in the world.

Again, the point we are making here is to remember in your standing practice is to relax the lower belly just above the pubic bone. As you do this, also remember that relaxed is not limp and strength is not tense. You can play with tightening and letting go as another “method” to give you insights on how to relax this area. After playing with this for a while, you may begin to notice how other areas of your body connect and move with this change. I want to repeat myself again and say, relax is not limp. Remember to be mindful of the Wujifa structural “methods” and to have fun.

Remember, if you’re liking what we’re sharing here, then please “+1” Wujifa in Google, re-tweet, and share our articles on FaceBook or whatever social media you belong too. Our goal is to give people real helpful information and when you share this, you are helping everyone. You can also follow us on the Wujifa Facebook page. We here at the Wujifa liangong really enjoy sharing useful information, so feel free to let your friends know about this blog and the Wujifa practices.

Also, if you have any questions or comments or insights, please feel free to share those here as well. Most of all have a wonderful day!

Wujifa Martial Arts Practice and New Friends

2011-09-10T01:03:00.000-04:00

It was a warm Sunday afternoon in early August, 2011. Let me back up here a bit. Forty-Three hours earlier I received a phone call from Mike at the Internal Martial Arts Blogspot blog who asked if it was ok to bring a guest to a Sunday Wujifa class.

A couple days later on that Sunday our guests show up after hearing about our Wujifa practice they had lots of questions. A great exchange about martial arts principles and practice took place. Later we went out to dinner and continued the exchange of thoughts and we had an all around good time, of course. ;^)

The following is written by a Ph.D. student majoring in Chinese Traditional Martial Arts who was visiting the U.S. to do research for hisdissertation from a well known sports university in China. Shared this with us after his recent visit to The School of Cultivation and Practice where Wujifa is trained and practiced.

This following article is shared as received. Thank goodness for Google translator, enjoy.

一次难忘的访谈

看似一次平常的访谈，却留下一段难忘的记忆，让我重新审视自己的观点的同时，也在思考武学的真谛。作为一名武术研究方向的博士研究生，正需要某种精神，去探索发掘武术的深层价值。

一位美国的热心朋友帮我设计调查问卷，而且，帮我介绍了一些太极拳传播者，他本人也是一位太极拳爱好者，练习太极拳已经有二十年之久，并建议我拜访一下他的师父，由于研究需要，希望更多地访谈一些美国师父，于是欣然答应。约了一个具体的时间，我们开车来到师父家里，见到一位身材健壮白人师父，就是Rick。Rick很健谈，很热心地回答了我的问题，当我问及他以后的打算时，他向我介绍了一项耳目一新的技术：“无极法”（Wujifa），立刻勾起了我的兴趣。

据Rick大师介绍“无极法”是个人（或人与之间）对微妙链接关系理解的深度实践，“无极法”的修炼和气功、站桩、武艺、瑜伽等一样，是种“健身”锻炼的独特形式，它的目标是达到人体意、气、形的统一，达到较高的个人修为。成功的无极法练习者所具有的共性：通过无极法、内功的练习，可以发现，那些获得较高技能的练习者通常会表现出来一些共同的特征，那就是能够体会到所练之术和人的实际生活存在着惊人的相似性。在长期的训练和实践中，相同的招数，可能会使出不同的效果。有很多人工作很顺利，因为他们可以有条不紊地跟踪排除生活和工作中出现的各种问题，因此，人们应该花时间找到个人进步的最佳途径。通过练习无极法在获得技术的同时，更能将其原理运用到实际生活中的方方面面，人们可以向他们的理想和目标不断迈进。

本人练习武术套路已有二十余年，对于武术哲学理论也是烂熟于心，却从没有在身上体验过，诸如在太极拳的习练中，何为无极、何为太极、何为阴阳之类，怎么做才可以体会到这一点却不得而知。经Rick 大师指点，我明白，所谓的哲理内涵，是体现在身体上的一种链接关系，人体不同结构将会影响其功能作用，我在练习过程中只是注重外形的优美与否，是否实用，却没有注意到如何将身体的内外以及身体本身的链接关系做好。回想起来，以前练习的各种套路，都是这种问题，总结起来，是因为没有找到正确的练习方式，更没有将身体与技能之间建立某种联系。

我相信，无极法是各项武术技能的基础，斯旁门甚多，其技无外乎一理而，它可以帮助我们更好地学习各种技能，能够让功夫上身，达到健身与技击的目的。但是，无极法的原理目前仅有少数人理解，习练的人甚少，发扬此项技术任重而道远，Rick大师像一个孤独的守望者，凝视远方，希望可以通过无极法帮助更多人达到人生目标。

Common Success Traits for Wujifa Practitioners

2011-08-22T20:37:00.000-04:00

There are a few common traits found in people who successfully make gains in the practices of Wujifa, internal martial arts and life in general. I remember I was once on a construction project team that met weekly and someone said these meetings are boring and are not needed. Quickly the project manager smiled and said, “If these meetings are boring that’s a good sign. We are doing something right.” I personally find project management and process an interesting subject although I can understand why some would find it a bit dull. The same tricks can really make the difference in your training and practice.

I hope some of you will find it interesting and employ in your practices some of these common traits of people who are continually making successful gains with their skill sets. It’s funny the similarities in the project management field and the ways people work toward their goals. There are people whose jobs run fairly smooth because they methodically track and troubleshoot (which costs more in investment of time) and those who never seem to have their projects under control and are racing around at the last minute to put out yet another fire. Hopefully you will you take the time to find what works best for your personal progress.

Education - Educate Yourself

What does it mean to have gotten a real education? Taking action and seeing for yourself this is what getting a real education is all about. You must do something, noticing what the results are, and compare this to what results you had as your goal. As you can see a real education is very different than information.

Many people collect data and can tell you a lot about something that they have never personally done. Knowing means “what you can actually do” not the data you can spew forth. Being able to do something is call educating yourself. Make sure to check your results against your personal goals. I have seen many a person get sidetracked into an education that they really didn’t want to learn about.

The example of the person knowing the movements to yet another Taiji sword form is nothing but a lot of data if what you wanted to learn is how to develop internal strength. A sword form may help and then again it may not depending on the results you are seeking. Then again, the question becomes, “Why you are learning yet another movement or form?”

Being clear on what you’re doing and why is one of the best ways of educating yourself and getting everything an education can offer.

Another good point I’d like to share about education is to really aim at getting the “more” correct feeling of what you are doing. Getting the feeling of what you’re doing is a better type of education and will help guide your practice and actions much more clearly.

As an example, I remember asking questions to various masters and teachers I have worked with over the years like, “What is peng?“ or “What is wuji?“ and “What is sinking the qi?“ and when the teacher started talking about it I would politely stop and ask, “Can you show me how to get it in my body?”

As you can see I wasn’t that interested in the words and actually, their words were often very different from how I might explain it so getting the feeling is a more direct education and helped me to be able to do it better myself afterwards.

Ask them to show you how it’s done in your body. Keep questions simple and direct, action and kinesthetically oriented. This will really help you make progress. Sometimes a teacher’s linage is such that they share stories and data. If that is the case, then take responsibility to bring that back to practical and functional practices to help you get to your goal and a real education.

Focus on the Fundamentals

Most every high level master or practitioner I have met all have one thing in common and that is, practicing the basics. The basics are seemingly simple fundamental skill sets that carryover to everything else they do.

In internal martial arts, some call the basic skill set internal strength or internal movement. How do they develop these in different arts? An example of basics in Chen Style Taiji practice might be silk reeling. Bagua’s “Tain Gan” could be another example of primary drills. Xingyi and Santi is another basic you’ll see high level practitioners engaging in their whole life.

Why do highly skilled practitioners practice fundamental exercises? You get the biggest bang for your buck there. So many people can’t wait to learn something new when they haven’t taken the time to really understand the basics of their art. It’s also sad to say that many teachers may have caved in to that or may have forgotten the importance of the basics because selling forms makes them more money. Be responsible and return to the basics and focus on the fundamentals.

Community

Finding a good training partner or partners can be even harder than finding a good wife as I have written about before. Finding people who are testing and educating themselves in what they are doing is a priceless part of really making progress. Having senior school brothers and sisters and access to high level practitioners who can help you notice what you may not notice is also huge. Being in a supportive environment that encourages and fosters real growth with those who take the time to help is important. Even if those who are helping are clumsy and just starting, their honest insights are what we’re looking for. If you don’t have a good community, then build one. It really helps to have at least a small support group of one or two people who can keep you honest and kick you in the butt when needed.

Do It Correctly - Don’t Just Do It (Even If You’re Doing It Wrong)

This is a big one, “Doing it correctly.” So many people seem to zone out after awhile and they just go through the motions of training. They have a routine down and then they shut their mind off. This is a big mistake. Stay awake and aim at doing it correctly. You may never do it perfectly but your focus is to do it correctly. Don’t over think it and don’t zone out. The point is to just stay focused. So even if you are doing something incorrectly, if you are learning, then you are doing it correctly. And that’s the key.

Remember as you repeatedly do something, in the process you develop neuro-pathways in the brain. Having a sharp mind is so very important. Really paying attention and staying focused and awake can help you develop those neuro-pathways.

Over time this keen focus will become second nature and this is one of the common practices you’ll find in many high level practitioners. Aiming at doing it correctly keeps you open to the many opportunities for improvement. Yes you can over focus so that isn’t doing it correctly either. Simply aim to do it correctly. When you choose to practice it’s pretty simple. Doing it correctly is about paying attention without over-thinking. Remember the saying, “Analysis paralysis”. But if you zone-out, you are not exercising your mind either.

Track and Journal

When you become aware of something, it’s easier to adjust, manage and gain insights about it. This is the secret to journaling. Many people say, “I don’t need to do that. I can keep it in my head.” The truth is that it’s not that easy when you are trying to learn something new. There are many nuances and details that get forgotten over time.

When I think about people who become highly successful or highly skilled, I think of people that kept notebooks of their thoughts and ideas and progress in learning. Many people don’t want to take the time to really journal and track what they do because it’s easier to live in the illusion of training rather than training to make real progress. But if you’re really honest about becoming successful, keep a notebook. Log and track.

There’s a saying, “What is measured, gets managed.” I have found this to be true. Simply notice. In Wujifa we say that noticing changes everything. You start to adjust and change. Anything that helps you notice and change will bring you more on your path.

How To Develop Repeatable Wujifa Strategies

2011-07-21T21:02:00.006-04:00

One of the fundamental means for developing a real and successful practice in the art of Wujifa is to develop the ability to evolve different strategies that are reproducible and repeatable as well as training methods that are functional across many different skill-sets or platforms.

Now the questions the Wujifa practitioner, or any martial artist, needs to ask is; what are these different strategies which are most functional at ones’ current level and how can they be developed and/or improved over time?

After answering that, you may be asking yourself ‘What are the first steps the Wujifa practitioner should take on their path?’ The very first step is to define, define, define. Understanding “what” it is you are doing and “why” you are doing it.

Understanding the “what” and “why” are really helpful in getting clear on what you need to do and why you are doing a practice.

Next you will want to identify and manage the capabilities you will need to execute and develop in working toward your goals in your practice. Investing in a training journal, setting up times and places you will train, as well as the training methods you will start with are good examples of some of these goals.

Courage is not simply one of the virtues, but the form of every virtue at the testing point. C.S. Lewis

Make sure you test and evaluate your strategies, development process, and execution, as these steps create possibilities for tweaks that can often create insights for establishing improvements that are essential for real success.

Be organized. Have some simple organizational structures in place. Having a sense of how to organize your practice can be key. If you take the time to understand the processes involved, the clearer the bigger picture and processes can be defined now and in the future. Take some time to develop your map for improvement. Include the processes and procedures that will ensure the implementation of these become a way of life. Don’t bite off more than you can chew, at the same time you’ll need enough to nourish your progress toward your ultimate goal.

There'sa world of difference between truth and facts. Facts can obscure the truth.Maya Angelou

How do you know? Information, data, and metrics are useful in providing general estimates to guide strategic decision-making and performance measurements. So another important point is the establishment of goals and milestones. It grounds future assessments of the effectiveness of methods and strategies established and where you may be missing something important in the process you have set up for yourself.

Remember your rules are simply methods. Review them and see if your practice has matured enough, or that you have the ability to know when to change the rules to maintain strategic advantages in your Wujifa training practices.

Peter Drucker said, “Success always makes obsolete the very behavior that achieved it. It always creates new realities.”

A big key to progress is the understanding of the process. In the beginning, processes may not be comprehensively defined or understood which is fine. As one matures in their practices then strategies can further be developed, defined, and refined. Remember asking questions are a great way to do this. Make sure you write down questions in your journal and review them. Visiting past questions can reveal patterns and opportunities as much as your current question(s) may.

Peter Drucker also said, “There is nothing so useless as doing efficiently that which should not be done at all.”

Take responsibility for your progress and learn to navigate change so you can be successful on your developmental journey. Knowing where you want to go is important. Even more important is the understanding of where you are, even more so when setting out on your journey.

As we say in Wujifa “You are where you are and that’s where you start.” Be practical and take the time to assess where you are and what your current goals are. Common sense isn’t always common practice. Taking a little time can make all the difference between failure and being on the path to success, even before the planned changes have begun to take hold.

Curiosity and the ordinary

2011-07-19T22:58:00.007-04:00

The question came up about how one stays curious while they study the ordinary in Wujifa. As we have said before there are many different keys one can use that can help them understand the practice of Wujifa. Curiosity and the ordinary are two of the keys we can use to explore the practices and to aid one in making progress within the Wujifa practices. First of all, thank you Dan for asking this question in the comments to the post ‘Ordinary and Extra-ordinary’. Second, are you curious about what the answer might be to this question? Good, let’s see what we can find here.

Heraclitus the Greek philosopher said, “From out of all the many particulars comes oneness, out of oneness come all the many particulars.” In Wujifa we seek to understand the connections that lead to oneness and the more connected we become the more ability we have to engage with many different situations. You could say the singularity is what everything has in common. Then again, this whole concept could be just a little too much on the ‘woo-woo’ side of the fence.

Let’s clarify a few things first. The first is the question of what is one willing to do to create change? How much faith and will power does one have? Many people who talk about wanting change, if they are really honest with themselves, may only wish for change and aren’t willing to do the work that is involved to engage change.

Another common problem that many people have is they believe they can’t do it, so their truth is they don’t do it or only half heartedly try. They believe in their limitations. There is another set of people who believe it may be possible, and then it seems they find every way possible to distract themselves from doing the real work. They believe "it’s not their fault". Another type of person simply makes up stories about how they just need to put the time in. They believe simply practicing a specific type of Zhan Zhuang or practicing some special secret tai chi form or qigong for 10 or more years they will automatically get it only to be disappointed. These people overlooked critical benchmarks, tests, or verified results and applied analytical thinking to their theories. Many may have even worked very hard toward achieving their goals. Missing the opportunities to adjust and correct themselves by simply missing practical and verifiable benchmarks they could have applied along the way.

Questioning, testing, being open to the possibilities yet remaining grounded in where they are in the moment; this we could call being functionally curious. The functionally curious are testing and verifying and exploring the possibilities. This is the real key. Most people are curious for a moment and then close their eyes and fall asleep following without thinking. Remember the kind of curious I’m talking about is more like an explorer or a scientist. The kind of explorers who have “passion” and the kind of scientists who are willing to “test” it out and look for the facts and not simply believing in fairy tales and stories told by others. The kind of curiosity that drives people forward to do the “work” with the satisfaction of finding out for themselves

Aristotle said “Bring your desires down to your present means. Increase them only when your means permit.” In Wujifa we say “You are where you are and that’s where you start.”

Maybe I side-tracked a bit from Dan’s question; although hopefully there are some insights above that may be helpful. Here is the bottom line; people become “bored” when they aren’t being congruent.

People give up, quit, make up stories, become distracted when they are afraid to look, really look, at where the incongruence lies. They hide in their stories, emotions, their understandings and beliefs. The ordinary isn’t really all that ordinary when you stay open and awake, testing and exploring. The ordinary is something that only seems common when one falls into a trance. While practicing the basic and the ordinary there are many thing to be noticed along the way.

I’ll end here with a quote from Heraclitus the Greek philosopher also said something like “No man ever steps in the same river twice, for it’s not the same river and he’s not the same man.” Notice the river and the man for what they are these are the secrets to the common and ordinary.

Ordinary and Extra Ordinary: A Secret of Wujifa Training

2011-06-27T19:40:00.002-04:00

One of the biggest secrets to successful Wujifa training is this concept of ordinary and extra ordinary. To really understand what’s meant by this, one needs to look deeper into the meaning and spirit behind these concepts. There is more to this than simply getting back to the basics, although that is the bottom line.

Let’s consider for a second the magic of it all. Often you will find people amazed by someone performing an extraordinary feat, hypnotized in a way by the skill or to see the real magic taking place right in front of their very eyes. Yet, knowing the “real” trick to the magic "trick" can change the way you start to view the whole show.

Magic is often just a set of simple procedures, evolved from a state of clumsiness and overlooked details to a state of refinement where the finer details are easily unnoticed by most viewers. Slight of hand, for example, may require hours of simply flipping a coin from finger to finger and back, to gain basic dexterity skills. The second step is to plan what you are going to do with the skills (intention) once you start developing them. The same idea is true in gongfu and qigong practices.

What are some of these basic skills found in a Wujifa practice you ask? One of the most fundamental is the concept of “connection” and at a basic level this means working with the body and connective tissues. In Wujifa we believe concepts like "connections" are best explored in the most basic ways over time.

There are many sayings in the practice of Wujifa to help guide us. One of my favorite Wujifa sayings is “Practice the ordinary until it becomes extra ordinary.” This, in reality, is one of the biggest secrets for successful practice of Wujifa or any art, martial or otherwise.

Let’s take a closer look at a “Seemingly” simple practice like Zhan Zhuang for example. The most basic learning in our Zhan Zhuang practice(s) is to simply stand and relax (AKA functional alignment) and discovering what that really means at the deepest possible level. Another example is the “Side to Side” practices or skill sets. In the most basic “Side to Side” exercises, the key is to discover how the hip joints or Kua can move in concert with those connections. A simple intention of shifting to the right and left “Side to Side” while maintaining good structure and connections is all that’s needed to “start” building new neuro-pathways in the body and the mind. Adhere to basic guidelines found in the Wujifa triangle; Structure, Balance, Relax and you're well on your way.

The fact of the matter is that way to many people end up skipping or glossing over their personal art’s fundamental practices. All to often you find people spending way too many hours learning some complicated and fancy stylistic form(s) or some other seemingly-high-level “Tom Foolery,” when the reality is, the footing or foundation of their home (structure) is built on sand. One will never get to a very high level if you’re foundational skills are weak.

Practice the ordinary and develop the extra-ordinary as a result. Practice the simple things and master those first. Develop fundamental skills before rushing off to learn some seemingly fancy new skill sets. Return to the most basic aspects of your art and spent time there.

As I write this, I notice the once-white wax wood poles I use while practicing one of the Wujifa skill sets, they are dirty from use and the oils from my hands that have stained them. Seemingly ordinary poles stained and dirty, yet they are a sign of the magic that only repeated practice can impart.

The seemingly ordinary tasks are where the extraordinary skills blossom. Remember the Daoist saying, “Hide universe in universe.” In my experience much of the magic and many of the secrets are placed where they remain un-noticed and are often overlooked. Practice your gongfu and qigong(s) by putting the time into the most fundamental aspects of your practice, you’ll be glad you did.

Five Common Bad Zhan Zhuang Structural Habits

2011-06-19T14:32:00.000-04:00

There are many different structural habits a practitioner can build into their Zhan Zhuang practice. A practitioner can often practice alone for years without noticing or worse yet never take the time to validate that they are practicing Zhan Zhuang skill sets correctly. Here are five common bad habits often overlooked by practitioners in their Zhan Zhuang training.

1. Collapsing / Hunching over - The structural problem of hunching is so very common and this habit can take a long time to correct so it’s at the top of the list. I have seen people really make amazing changes in their body over time to the point that they don’t even look like the same person. I’ve heard people say they can breathe better when they lose their hunch. I will say they look much younger and alive after they spent the time to correct this. So, what causes this problem? This problem is often caused by a daily life of working over a keyboard, planting rice, or by keeping your eyes down and not looking into the eyes of the king depending where you live and life style. Being aware and adjusting your posture really helps with bringing about long term change. Like any habit that took years to develop, it may also take a long time to change. Make it one of the things you check often.

2. Ankle alignment - Ankle alignment is so overlooked and is a root cause to many other problems. When people overlook ankle alignment in Zhan Zhuang and Wujifa practices, they end up making a number of other structural adjustments to their posture and that‘s why it’s second on the list of bad habits. There are many causes of poor ankle alignment such as wearing poor fitting shoes over many years to inactivity so that the resulting connective tissues in the foot and ankle become more and more distorted. Many times knee pain is caused by poor ankle alignment and trying to correct it with the hip creates a torque in the knee area as people try to re-align themselves. The best practice is to start with the feet and align them as best as possible (which again can take years, again, if ever). There are some tricks that some people have used. See Wujifa Zhan Zhuang Practice: Tight Calves and Ankles. Also seeing a qualified teacher who understands these things can really help as well.

3. Holding in the lower back and pelvis - Both the lower back and pelvis are included together here as they are rarely seen alone. When holding is found in only one of these two areas, a common response for example to relaxing the pelvis will be to tighten the lower back or vice versa, relaxing the lower back and tightening the pelvic area. Relaxing both are key for better Wujifa Zhan Zhuang practice. One of the big problems is people often store a lot of tension in the lower back and pelvis when they push themselves to hard. Simply taking a break and noticing and stretching throughout the day helps. Over at Internal Gong Fu Blogspot there is a long post about relaxing different areas of the pelvis (See: Relaxing the Pelvic Floor for Tai Chi and Zhan Zhuang). Taking a deep breath and exhale while relaxing those areas while practicing your Zhan Zhuang can help too. I’ll repeat, a simple stretch can aid in making progress and there are a lot of good YouTube videos you can look up (see comment area for suggestions). When practicing Zhan Zhuang, notice the habits of "tightening" and let yourself relax. It will take time to change a habit but it can be achieved pretty quickly (weeks or months) if you take the time and stay with it.

4. Knee Torque - Knee torque was talked about with the ankle alignment above, but there are more causes and knee torque deserves to be number four on this list because it is so common. While practicing Zhan Zhuang people often "lock" themselves into place (See: Is Your Stance Like a Dead Post) to take the weight out of their legs or to make it more tolerable by slightly torque-ing the knees in or out. The answer is to "slowly" build up to standing longer periods of time and change this habit of torque-ing the knee. Also over time the I.T. bands can be shortened and this can cause problems with the knees as well. Hip and lower back alignment as well as ankle alignment are common problems that contribute to knee torque in Zhan Zhuang practices. This is another case where a qualified instructor can really help you notice and make the changes you need to make with changing the habit of knee torque.

5. Chest/upper back and shoulder tension – Chest and shoulder tension are so common that for many it is the number one bad habit of people who practice Zhan Zhuang. You may be asking yourself why chest and shoulder tension/tightness is listed as number five on this list? This issue is listed as number five because many people who train Zhan Zhuang practices know they have this issue. If you visit or train with any high level masters or go to high-quality seminars you will see kind of adjustment being shared over and over again. It is the kind of habit that people change and keep picking back up and so it takes diligent practice to change this habit. If the muscles are chronically tense you may need to stretch often and get some bodywork like Rolfing to help speed you along the way. Most people simply need to pay attention and correct the situation and develop new habits.

I know of some instructors that will adjust the arms to a higher level for tense shoulders. This will cause the shoulder muscles to feel like they are on fire. Please don’t do this at home because you want to wait until the shoulder muscles give up, drop and relax and most people will give up way before that and develop more tightening in the shoulder muscles. A better way is to let the arms drop a little lower so the shoulders don’t have to work so hard to try to support the arms until you can understand what connection is, what relaxed is. Remember in Wujifa we say "Relaxed is not limp" and it may take some people awhile to understand what that means.

Another suggestion for the chest is to breathe deeply and exhale and simply "let the chest fall". Both this and the suggestion above don’t create a long term change directly. Only really paying attention and changing your habits over time will do that. What these two suggestions will do is give you some awareness of what a more relaxed chest and shoulders feel like.

Five Common Bad Zhan Zhuang Structural Habits - Conclusions -

I hope this was helpful and a reminder to pay close attention to correcting any bad Zhan Zhuang habits you may have. One more quick suggestion that people sometimes find helpful, and please don’t make it a habit, is to tighten a tense area and then relax it quickly. This will also bring some awareness to the possibilities of structural change. Also, remember one of the best pieces of advice I can share, that is see a qualified instructor for assistance and verification. Many of these types of corrections can only really be made in person and hands on.

There are many more bad Zhan Zhuang habits we could add to a list like this such as: zoning out, practicing dead post, letting the mind wander, check the clock every couple minutes, and the worst of the bad habits that didn’t make the Zhan Zhuang bad habits list is not practicing at all! Feel free to share your thoughts and opinions or if I missed any other bad habits you’d like to see included in this or future list. Have a great day!

Martial Arts Dilemma in solving the Compliance Tensor in Structure and Movement

2011-06-12T22:59:00.004-04:00

The idea of solving the compliance tensor equations in connection with mechanical movement, much less solving the expression in real time movements in the internal martial arts, could be very difficult if not almost impossible. Right now you might be asking yourself why would anyone even waste their time trying to explore the complexities of Hooke’s Law of Elasticity with encountering strain and stress (F = -kx) as it relates to Wujifa, Internal Martial Arts, Taiji, or any martial art for that matter? What does this idea of “strain being directly proportional to stress” have to do with getting good at Gongfu? (For a detailed explanation of Hooke’s Law and Compliance Tensor, see the Wikipedia entry.)

Personally I believe that every serious practitioner spends much of their time working and training to kinesthetically solve or resolve issues with the answer to this equation as set forth by the tolerances of the principles of their art form to the compliance tensor equation in real time.

Solving the compliance tensor equations in real time requires you to leave the present moment and this is exactly my point. Yin and Yang, Five Element Theory, so on and so forth are simply gross ambiguities that may only make sense when applied to a very “specific equation” relative to a snap shot in time, I say that because the reality is constantly changing as you move and train.

Yes we can apply a Qin-na technique to a joint and watch it dislocate that joint in real time and say here is your real time answer to the compliance tensor for that joint of that person with that movement. At the same time as a practitioner, how do you notice, develop, refine, and train to make real and reproducible results at the highest level?

The method is not the truth once you get the feeling get rid of the method. At the same time I believe the same mindset, the close attention to details “as if” one were methodically solving the compliance tensor equation could be a good model or method. I would say go read about compliance tensor and Hooke’s Law and see if this doesn’t give you some idea of what the ambiguity of Qi flowing might really mean. Look at the vectors of force and how eccentric muscle movement and connective tissues spring to life. Look into the ways stress and strain can be directed and redirected to distort or load a system. Look back to your practice and see if the compliance tensor equation gives you any depth to how and why you train.

Gongfu Practice: Role, Design, and Value

2011-05-10T20:24:00.001-04:00

The value of one’s practice or, importance it seems to merit can vary tremendously. What is important to one person can be vastly different to another. Now here is the catch, often times the value of a practice cannot be fully understood until much later, and only then, when viewed from another space and time in comparison.

The equation of “Benefits - Costs = Value” is such a personally subjective concept, can it even be rationally understood at any given moment? Then imagine trying to understand the viewpoints of the multitude of long and short term moments all coming together as if they were facets of some larger design. Pictures of glimmering gems. Gems that could have been, simply pieces of glass shining in the afternoon sun. So, what does any of that really mean when it comes down to your gongfu practice?

In Wujifa the seemingly ordinary is often practiced for long periods of time. “Refining the ordinary until they become extra-ordinary” is a common saying. Depth is discovered both in a moment and over time.

“One’s heart is like one’s energy, they cannot be measured directly, only viewed through their actions to which they abide.”

Value is like beauty, and so it is with Wujifa and gongfu. Watching someone practicing Zhan Zhuang can be like watching a concrete pylons in the hot dessert sun in some forgotten parking structure of what pretended to be a life once upon a time. Watching someone first hand experiencing the gongfu of zhan zhuang can also be as if in the presence and majesty of a might redwood connecting, reaching forth, as one discovers it’s place between earth and sky. How can it be that both can share such a different experience? How can something as simple as standing around have such different processes? How does one place valve on one process or discard another?

“A rut serves its purpose when one finds himself ankle deep in the mud.”

A Buddhist friend tells me “leave them alone, its fine as it is…” The meaning being that there is a lesson to be taught in what there is to experience. Take away the experience and the perfect lesson may also be lost. Understand that your quest may take you years to uncover, and the pointlessness only understood once you wash the mud off of your feet.

It seems there may be an unseen role, design, and value in what is happening that may not always be readily understood outside the moment. Understanding is a process of doing, and experiencing. Knowledge is not mere data, or methods gathered. Yes, methods and data can “artfully” point a direction. In direction there are some seemingly meaningful equations, in which the value is often simply a formulation of subjective understandings at that given moment in time. Growth is full of transformations.

What do you stand for?

You may have heard these questions before around these parts “What do you stand for?” The answer may honestly be that you don’t know. As you go through life you get to experience life and how you open and connect with life or, how you disconnect and remove yourself from engaging with it.

The question of “How do you know?” is one worth discovering and exploring. Which leads to the question of, “Where to start?” In Wujifa we say “You are where you are and that’s where you start.” So simply stop for a second, notice and discover where you are standing, "your stance in life" right now. Gongfu is noticing this over time and revealing a simple meaning in the role, design, and value you bring to this exploration.

What do you stand for?

2011-05-01T12:12:00.003-04:00

What do you stand for? This is such a simple question and yet this simple question is one of many that can uncover the principles and beliefs held at ones very core. When one sincerely explores this question not in word but in action and in the doing then both conscious and unconscious answers can be revealed if you keep an open mind to the question. What do you stand for?

What do you stand for? Some may say to develop, explore, and notice mental and physical connection or even to help develop internal strength of some kind. What is the presupposition that these practitioners stand upon? What else do they notice? What else are they putting time and energy into? What happens when people start asking these kind of questions? What do you stand for?

What do you stand for? Some say to simply stand and others say they find it simply enjoyable. There are so many types of drugs in the world. There are many types of medicine and even placebo effects. There are also so many forms of nutrition, nourishment, and sustenance. Without awareness a drug, a medicine, even nourishing foods can lead one to a place where it is insensible. What do you stand for?

What do you stand for? Is it to solve some sort of puzzle or to stand on your principles? Is it to be part of a practice that you believe will make you better in some way? Is it to be part of some group or organization? Is it because you were told too or simply standing alone on faith? Are your reason coming from somewhere deep inside or motivated by some external forces? What do you stand for?

What do you stand for? Does it change as time passes? Does it grow, develop and evolve over time? Does the answer reveal different faces and answers? Is what your stand for some kind of reflection, a mirror, a manifestation of something more? Do why, what, where, and when, like reason, form, place, and time simply present an opportunity to practice learning how to observe? Are there different chunk sizes that are most useful like bricks are useful in building a wall, or how walls are useful in building a home? Does chunk size have anything to with the Wujifa saying “You are where you are and that’s where you start!”?

What do you stand for can be, fundamentally very personal or even superficial, yet the question can still be asked and explored. Many would say that this one question can be so very helpful to making progress and at another time a waste of valuable time. You are where you are and that’s where you start.

As for an answer to this question simply remember if the answer is at hand what is there to worry? If there is no answer, worrying isn’t going to help. The question “What do you stand for?” is simply a question. Ovation or disdain or ignore it all together. As the heavy weight boxer Muhammad Ali said “The man who views the world at fifty the same as he did at twenty has wasted thirty years of his life.” And as the erotic writer Anaïs Nin said “Life is a process of becoming, a combination of states we have to go through. Where people fail is that they wish to elect a state and remain in it. This is a kind of death.” Just simply remember “You are where you are and that’s where you start.

No creature is fully itself till it is, like the dandelion, opened in the bloom of pure relationship to the sun, the entire living cosmos. ~D.H. Lawrence

Basic practices to REAL gongfu improvement

2011-04-29T18:53:00.002-04:00

Understanding the principles and philosophy underlying your practice(s) can be the most impactful and meaningful activity when embodied within your daily life, one’s gongfu, and also with the practices of Wujifa. Having a process for simply noticing real opportunities for improvement that are both congruent with your personal and global goals is key. Then the real question must be “What are some of these opportunities, processes, practices, and principles we can use for improvement?”

In the early 1990’s I met and had a chance to study with W. Edwards Deming. I had read and studied his books and now I was lucky enough to be able to spend a few days with him at one of his 4 day seminars. Being a student of quality improvement I considered it an honor to have had a chance to study with this “Master.” So, of course I highly recommend anyone studying gongfu of any type and all practitioners of Wujifa to take the time to read and study any of W. Edwards Deming’s books.

PDCA cycle

PDCA cycle of W Edwards Deming seems simple enough. The basic concept is to "PLAN / DO / CHECK / ACT" and then simply repeating this cycle over and over, discovering more opportunities for improvement. In the practice of Wujifa we say “The method is not the truth…” and “You are where you are and that’s where you start.” Practicing blindly (except for some specific training purposes) violates the concept of knowing where you are, that is where you are starting out at. The next step would is to know why you're doing something. Knowing the reason for training or the purpose for training is an example of understanding the basics. These basics are whats needed for making good plans.

Making a "Plan"

When making a plan one important step is purpose as we said before. Also, as you learn and grow so will your purpose develop with time and the functional experiences gathered over that time. But the question begs to be asked, what might be a good purpose for developing a plan? In the beginning one very good purpose would be to "discover opportunities for improvement." Another could be defining a set of functional “basic” exercises with a simple targetable result like the Wujifa practice of “Side to Side” and learning how the kua or inguinal crease area moves. Another purpose might be to "verifying or discovering problem areas or opportunities for correction."

One thing for sure “keep it simple.” Over the years I have notice that people will try and tackle a number of issues at once or at the same time which become almost impossible to functionally track and realistically trace your results as you practice. Take the time to understand, ask questions, and analysis what the first basic result or purpose for a practice is before you start. An example might be the Wujifa “Side to side” practice as mentioned before and the goal or purpose being simply to understanding how the kua opens and closes or even more simply said “moves.”

What to “DO”?

So you have your purpose in mind. Now the question of what to “do” arises. The first step maybe getting you in alignment with the basics form and function of "the plan" one has set out on. Knowing and following the parameters of the basic plan and goals. Using the methods set forth in a plan or practice. In the example of Wujifa “Side to side” this could be knowing where the feet should be, how a relaxed lower back, and the femur heads operate together, and personal limitations and functional movements in the process of this or any practice.

Time to “Check” the results!

Once you have a basic understanding of what you are doing and have done it’s time to check your work. Taking an assessment of what you have done compared to the results you had in mind. This could be another example of what they call learning to eat bitter.

Taking an honest look and compare your results to the results you set out for in your plan. Did you follow the parameters set forth in the plan? If not, did you understand what those parameters are? If you did understand the parameters, did you identify possible trouble areas or areas that fell outside the limitations of the practice? Is there something you may have overlooked and have become aware of now that you “Checked” the results of the plan and what you are doing? This concept of “Checking” has a lot to do with awareness and the development of awareness as one learns to follow the process actively.

What to “ACT” on?

Now you have checked your results and have gained clearer insights to trouble areas, opportunities of improvement captured and noted, and insights gained, now it’s time to "act" upon them. Based on the insights gained you can use these to insights to set up “Best Practices” or standards to shoot for at the current level of understanding.

Take the time and note what these opportunities and best practices are and your insights. In Wujifa I suggest keeping a note book of one’s practice and writing down notes on the opportunities discovered so they can be captured and used for future plans and practice.

Rinse, Wash, Repeat

The PDCA cycle of W Edwards Deming is a repeating cycle. The foundation of any REAL gongfu practice is this PDCA cycle. I would suggest reading more at Wikipedia on the PDCA cycle. When you build your practice on solid ground and functional principles and practices you have a much better chance of getting the results you’re looking for.

How do you know when you’re making progress?

2011-04-15T23:15:00.003-04:00

How do you know when you’re making progress in your martial art or internal practices? This one basic question 'How do you know?' may be the most important question you can ask yourself. This one very question is well worth the time invested for understanding what you are doing and why. Remember the lessons from the story of Alice in wonderland and the rabbit hole when you start off on this adventure.

"Would you tell me, please, which way I ought to go from here?" asked Alice
"That depends a good deal on where you want to go," said the Cat.

"I don't much care where I go" said Alice.

"Then it doesn't much matter which way you go," said the Cat.

"…so long as I get somewhere," Alice explained.

"Oh, you're sure to do that," said the Cat, "if you only walk long enough."

So many people, over the years have answered the following question about making progress, how they know if they are making progress, with one simple word, “results.” They seem so confident about that and yet this idea of results can also be so very ambiguous, that is, unless they’ve taken the time to really define what that word “results” means to them.

How long do you practice?

So often people get so tied up in the amount of time they invest in something and the amount of effort that they put into something that they start to distort, generalize, or even block out whole aspects of this principle to the point where they have no real idea of what they are doing and why.

The second thing I’ve noticed is that many times the 'results' people have in mind change. The real question is “What happened to the results they started out looking for?” Many times it’s “as if” new ideas have been “magically” placed there by some external influences which creeps into their heads unknowingly.

I’ll bet you have met a sales person or two in your life who you’ve seen doing this kind of thing. The kind of thing I’m talking about, playing off of your emotions of ego, power, guilt, shame, wanting, or neediness that hook you into buying into their paradigm or product. Getting others input can be a good thing. What I’m saying is “Do you know what you want or where you are going?”

What do you want?

What do you want? There is a good question for you. What is your basic intention? How well have you defined this in terms of what you are really willing to put into getting the results and the bigger question what results do you expect in return for your effort?

In Wujifa we often say “Making tea is the highest form of practice” in the practice of Wujifa. The reason we say this is that knowing how to express yourself, influence others and get your point across in a social situation is key. It’s like a very high level of martial art expression. The simple idea of “influence” while connecting with others while drinking tea explores the many subtle levels of the understandings that take place with others and yourself and the possible intended results that may arise.

You are where you are…

Another Wujifa saying we often come back to is a guiding compass in understanding that “You are where you are and that’s where you start.” Knowing and gaining a good understanding of where you are is a great starting point. There is another saying I personally enjoy, “If you know where you’re going you know what to wear.” This addresses action steps to take. Knowing where you are and which actions to take are all about the result you have in mind.

How will you know and how do you know if you’re making progress is a very functional and personal process that involves understanding what one’s intentions are. Simply said, getting clear on your intentions takes time. This is why we suggest that people practice following through on their intention and practice. This starts by noticing what lessons show up while progressing towards your goals.

A functional example

Let’s say a beginner who just starts out practicing our Wujifa Zhan Zhuang practices for example. Let’s say you ask them the following question “How long do you stand?” Their answer is often that they really don’t know. Different times on different days, maybe 5 to 20 minutes they reply. They will tell you it depends and their answers get more and more fuzzy.

Here is a great piece of advice, keep a diary (which I suggest for people starting out) of your stance or daily practice(s). One may reply that they don't really need to keep a diary. Then the real question begs to be asked “How do you know?”

Here is a really cool trick. When you set up an amount of time to stand for example and a time of day to practice, we can call this an intention. Following though on an intention to completion is a result. When you doing this it will become a habit and even more than a habit it also develops the neurons in the brain. If you don’t follow through, then this also develops neurons and patterns, patterns that I bet also show up in other areas of life.

What do you want?

What do you want? How will you know when you are making progress? Take the time to explore these questions. Try keeping a diary of what you do and what you notice along the way. Write down what you are working on and your goals. Track yourself and see if you are doing what you plan on doing. I’m not suggesting doing this with everything you are doing in life. Just pick something simple like your intention to practice your zhan zhuang.

Simply doing a little noticing with a small chunk of your life will have powerful effects. And remember “you are where you are and that’s where you start.”

Wujifa Zhan Zhuang Practice: Tight Calves and Ankles

2011-03-31T22:20:00.002-04:00

A fairly common sticky point in people’s Zhan Zhuang practice(s) shows up in the arena of tight calves and ankles. There are a number of reasons for this; from simple tension, misalignments, prior injuries, and poor postures. Many times these problems haven’t happened over night and have been years in the making. The good thing is that we will be taking another look at this today.

First of all there are a number of ways to practice: lying down, sitting in chairs, and a number of different postures. If you’re just starting out be sure to find someone who can help you start out on the right foot as they say. If the standing postures are too difficult ask about seated or laying postures. Also, just because you are seated or laying down doesn’t mean they aren’t difficult. Some postures can be very advanced and other postures more helpful and simplified for those who do not have the ability to practice standing or even certain seated postures.

Since there are so many different ways to practice let’s start with a basic Wujifa Zhan Zhuang standing posture. The basic standing post posture, feet parallel about shoulder width apart, lining up the body over the feet, arms at your side and bending your elbows so your forearms are parallel to the ground, palms of hands facing each other. Then bend the knees slightly and the feeling is “as if” you were going to start to sit down.

Now, let’s talk about the ankles and lower legs. It is becoming more and more common to find beginners having problem showing up with tight ankles and associated tightness in the tendons and ligaments of the ankle and lower leg. I’ve seen people who try to move slightly deeper into posture and end up shifting their weight into their toes or even start to rise up off their heels or losing their balance because of this problem.

Of course if tight ankle tendons, ligaments and calves are a problem remember doing basic warm-up like circling of the ankle and simple stretches can help. Still there are a number of people who have deep set patterns in their body that took years to develop and it will take some time to change or re-pattern these. No worries, assuming you are healthy enough to practice standing postures such as a basic Zhan Zhuang posture there is a trick, method, or as we like to say in Wujifa “medicine” that has worked very well for a number of people with this sort of problem. This method uses an artificial aid placed under the heels or heel blocks to compensate for the shortened tendons and calf muscles.

Heel blocks can be as simple as a piece of sturdy wood an inch or so thick placed under the heel to start with. This allows the shortened ligaments of the ankle and calf to relax. This way they are not put under as much stress as with the more aligned basic Zhan Zhuang posture. Then over time the block can be sanded down or thinner blocks used. Some people have even used books and placed them under the heel, removing a page every couple days until the ‘medicine’ isn’t needed any more. Always make sure that whatever “method” you use that it is sturdy enough and won’t slide out from under your heels. As you can see this heel block method aims toward allowing the body to let go and re-pattern slowly and more naturally over time and for many people with this kind of issue this is a much better way to learn and grow. Of course you can always practice in a higher posture and slowly over time allow yourself to sink down. That is a good method too. Having more than one option is always helpful to gaining insight and making progress in your practices.

Remember eating bitter may be a good medicine, as they say. At the same time forcing the body to do something it isn’t ready to do isn’t. Sometimes taking the easier road may be the right medicine or method for your practice. The bottom line is, use common sense, be practical, and like all good gongfu learn and grow over time.

Real Gongfu Training Partners

2011-02-28T23:45:00.002-05:00

Simply finding people to practice with maybe one thing and then again, finding a real training partner or partners maybe very much another. What I’m saying is that it might not be as easy as you might think. I remember a very skilled martial artist saying “that finding a good training partner could be harder than finding a good wife.” Now that maybe overstating the point although over the years I have seen the results of two or three people who really take the time to explore and lift one another up toward each other’s collective goals.

One of the things that often come into play is the level of dedication involved in the types of trainings that are required. I’m not talking about simply practicing your Wujifa Zhan Zhuang or simple moving sets like “side to side” or other practices. What I am talking is when practicing two person skill sets like point and off point (fundamental micro movement two person grounding drills) as just example.

There is a level of support and cooperation that is needed and, a level of challenge… that drives all partners forward. There needs to be openness and honest to call each other out on their bull crap, to eat bitter as they say and balancing this with an understanding of when backing off for a bit is a good idea. To be honest I watch many married couple having issues with this one.

Then there is always the issue of timing. “Timing is everything” they say, and finding the time to get together to train can be a whole other issue. The amounts of time required for serious training can be overwhelming when seen from the outside. Many of those outside influences like work and other relationship (wife, children, or girlfriends, etc) seem to require attention as well.

When you are really serious about making progress think about training partners. Think about what it takes and what you are willing to invest. Personally I have been very lucky and “time and conditions” were such that I could train and lucky enough to have others who were willing to, and were in the right space too.

Make sure you take the time to notice, mentor, and help others out too. Understand it may take time to find those key people and time when depth of gongfu with others can be explore.

Wujifa Two Feet and What Does This Mean?

2011-02-01T09:14:00.003-05:00

Beginning Wujifa Zhan Zhuang practice starts with a basic foot alignment

In Wujifa our feet are shoulder width apart and parallel. What does this mean in our standing or basic Wujifa Zhan Zhuang practice? They say a picture is worth a thousand words and so I spent some time here drawing a picture for you. I hope this clears up a few questions. Yes in the beginning you might stray as your personal body may not allow this placement, yet you can allow yourself to slow discover how you can adjust toward the intention of this picture.

A helpful thing to start with when aligning the feet is to imagine a line that travels from the center of your heel to the second or third toe. Due to the types of shoes people grow up wearing there can be some deformity of people’s feet and so there can be some variation to proper foot alignment. It’s a good idea to take a little time and to get to understand your own feet as they are a foundation to you standing practices.

Shoulder width - Once you have a good idea of the vector that travels from the heel to that second or third toe you want to get both feet in proper alignment with each other as well. Proper alignment in our basic Wujifa Zhan Zhuang standing practice is to have the feet shoulder width apart from each other (see picture above). Many people practicing Zhan Zhuang standing with their feet to far apart. The feet should be under the hips and under the shoulders. That would mean the distance between the second or third toe of each foot would typically be slightly less than foot apart (approximately eleven or so inches) depending on your body type and size.

Feet parallel – This would mean that the line you imagine being drawn between the center of the heel to that second or third toe of each foot would be parallel with each other. Look at the picture above to get a good idea of what feet parallel means. Remember that many people’s feet are mis-shapen and allowances can vary. Also many people carry a lot of stress in the glutes and lower back. You can read more about this in the blog post here call Basic Tips for Zhan Zhang and Pelvis.

The feet are the foundation of your Zhan Zhuang and basic Wujifa standing practice. Taking the time to get in touch with this concept of the placement of the feet will change and help you as you explore the wonders of the powerful practice.

Also see the blog post: Zhan Zhaung Alignment

Like a properly aged wine we can build character with time

2011-01-26T22:59:00.000-05:00

In a well aged wine we can notice how time and character uniquely interact in relationship with each other. This idea or this statement of “time” references activities or the history that has taken place over that time as it evolves.

"There is no end to feeling... understanding... and being... aware"

Like a “properly” aged wine that builds as they say “character”, so can one’s practice. That is, what one practices, and more importantly the way in which one goes about approaching practice is key.

If we take the time, this idea of “how we approach” something can actually give us a hint of what this key might be. Also this key may well possibly be the hidden or deeper meaning or qualities of what real gongfu is.

From Dan’s Wujifa Notes:
Feeling is like a wine, as it ages the flavor/ texture gets richer. Richness you get out is related to what you put in.

How you approach something is more than just the physical action of doing. There is also the mindset we bring with us as we approach and as we do something.

Now, you might find yourself asking; what is this mindset and, how can we develop this mindset? These are interesting questions and anyone who has practiced Wujifa for any length of time knows these can be the perfect questions and the perfect place to start.

• What is this mindset?

• How can we develop this mindset?

The key to answering these questions of what and how is also the very place we start in developing this mindset. As we say in Wujifa “you are where you are and that’s where you start”.

It may seem overly simplistic to say the key to opening this door is found in just taking the time to notice. Noticing is the key. When I say this I don’t say this flippantly. I am also suggesting this as being the basis of practice, that is simple noticing.

When I say “Simple noticing” I mean just that. What we do gets built in. If we put too much importance or better said force into noticing we will build that into our practices as well. In Wujifa we aim to progress towards ease as one of the steps taken towards the development of poise, power, and unity.

Ease isn’t always easy. This is another saying in Wujifa. The reason we say this is it takes time. Time to adjust and grow and develop this mindset of noticing and ease for many people and that’s ok. The methods may not be the truth. Although, when we take the time, we can simply learn and make the changes in action that will become the character of our practice and an awareness that is gained through simple noticing.

The Kua More Methods For Developing The Inguinal Crease

2010-11-29T23:31:00.003-05:00

The inguinal crease and developing the Kua are fundamental in our practice. Wujifa has a number of methods that are helpful for those just starting out and for those who have practiced different skill-sets for some time. The sitting practice is one of these practices. Different practices like the sitting practice are good for the beginner and actually have even more to offer to those who have practice the Wujifa standing side to side skill-sets. There is a saying about how deep the rabbit hole goes and I will say the depth is discovered by those willing to keep an open mind, explore, and do the work.

The body, more than skin & bones

In June of 2009 you may remember the Wujifa Standing side to side post and video. I would suggest reading this article first if you missed that one here is the link "Keys for Developing the Inguinal Crease aka Kua, with Wujifa Side to Side Practice" as this will be helpful. Those of you who remember that article may still want to go watch the Wujifa “Standing Side to Side” YouTube video again at this link: Wujifa “Side to Side” Inguinal Crease as the insights from watching that video again will aid in noticing more in the video you'll discover below.

Let me say up front that the Wujifa “Sitting Side to Side” skill-set isn’t really a beginners practice although I will say it is much easier for many Wujifa beginners to play with this skill-set as many times their legs may not be strong enough to do the standing Side to Side Kua practices. The reason I say that is beginner may find it very difficult to get the correct movement in the Kua while seated. In the video below you will notice that even for people who have practiced these Side to Side Wujifa Kua sill-sets discovering connected movement of the Kua or inguinal crease area while seated can be a bit of a puzzle. This is why I suggest that it is a much deeper practice. Also one shouldn’t avoid the standing practice as the standing practice helps develop the leg in a different and more direct way. The cool thing about this seated practice is the greater understanding one will gain from its practice over time. Both practices offer very different insights to these kinds of connected movement.

For those of you who watch on YouTube Click Here

I hope you enjoyed this video and have hopefully gained some insights from watching it. As with all forms of exercise one should always check with their doctor first before starting any practice. Those who do practice Wujifa hopeful this video will aid in helping your practice as you engage in the exploration of this skill-set and take the time to notice how deep the rabbit hole goes. What seems simple may actually be much more of a challenge than it might seem on the surface. In sharing this I am really thankful to have a space like this blog to share Wujifa and insights to aid in the discovery about these kinds of connected movement and some of the methods used for their development. Thanks again… and if you enjoyed these videos please feel free to leave comments below and/or at YouTube. Let us know what you think!

Methods for Understanding the Relaxed Shoulder or Song Jian 鬆肩

2010-11-25T00:22:00.001-05:00

One of the common problems to development of connection with relaxed shoulders (song jian, 鬆肩) is having good methods to understanding the feel of this while moving. In many of the internal art understanding the relaxed or “song” shoulder is a very prevalent issue with many practitioners and the same is true in the practice of Wujifa.

Of course there are many tricks to relaxing the shoulders. Relaxing or dropping the elbows is very commonly talked about. Also, warm ups like turning or rotating the head, crossing one arm across the chest and stretching it with the other hand, tightening the shoulders pulling them up toward the ears, holding for them there for a count of 5 or 10 and then letting them drop and other such methods are seemingly customary. Personally I believe those maybe good for a beginner to get some hint of how tight their shoulders are, although may not be all that helpful at understanding how a relaxed shoulder feels and moves.

In the following video are a couple of “methods” which aim to give some insights to the practitioner and enthusiasts of how the relaxed shoulder feels is real time while moving.

Those who enjoy watching videos on YouTube: CLICK HERE

In the first example the hand are place on the “swing” and use the arcing of the swing to create a couple dimensions of movement to be explored. The movement is slightly down and forward as the practitioner moves forward and the opposite shifting back. This can be changed by where in the arch of the swing one chooses to practice. The key to this first method is allowing the shoulder joint to simply be a pivot point. There is a tendency for people to want to do more than needed and by simply allowing and noticing, many insights can be discovered in real time in repeated practice. Remember Wujifa aims at finding experiential understanding in doing. Now remember the saying “the method is not the truth” and this is true here as well. The key is to notice how freely the pivot points in the shoulders feel and move.

The second exercise is much more difficult and it is include here as a variations in this example of real time feedback. Again having an experiential understanding in doing with a form of simple bio-feed such as this can be very helpful in a very real and practical way.

Those of you who have seen some of the methods shared here on this blog will notice that what may seem very simple on the surface can and may have a very deep impact on practice. One of the keys is the willingness to experience simple methods such as these in the repeated doing. As one gains deeper and direct kinesthetic understanding of a practice the more that can be discovered over time in the practices. Like the finger pointing at the moon the key is to understand what your purpose is for doing something and then being open to what the practice is allowing you to explore. One of course should, as we said many times before, will need the help of senior school brothers and instructors as for 3rd party verification of your understanding. Remember, at the same time you are doing the work and being open and responsible for your own growth is also a real key to making progress.

Wujifa: Mental and Physical Means for Discovery and Growth

2010-11-07T17:01:00.005-05:00

“Different people learn different ways.” This is one of the most important sayings my teacher shared with me early on in my practice. Over the years, I’ve understood this to mean many different things. Working with other people, I’ve noticed how true this actually is.

Continuing on with this concept, one should learn to be open and develop the skill in exploring both practical methods and the meta aspects to paying conscious attention to input and how one engages with opportunities for input as well as managing input as one discovers how to focus one’s attention in connection with the targets aimed for.

In the beginning before 10,000 things

By “practical methods” I mean practicing repeated forms, or what we like to call “medicine” in Wujifa over and over again (whether they be standing, movements, working with tools or training aids, etc.) to develop a sense of feeling and connection. As we say in Wujifa, “the method is not the truth, once you get the feeling, get rid of the method.” We must have these practical methods though, because “we are where we are” and the methods give us a place to start practicing feeling and connecting more.

“Meta aspects” are noticing how you notice. The reasons you want to notice this are:

1. To notice and develop what you tend not to notice

2. To notice what ways of noticing work really well for you

What I mean by “input” is the way information comes into your conscious and subconscious experience, and the way we recognize it. For example, we have fingers with nerve endings that send signals to our brains. We have ears that pick up on the sounds of the voices of our teachers as we are taught. We have eyes to see the effects of what we are doing in the world. I say “input” to encompass all of these ways and the many others that exist though which we experience.

The reason I use the word “opportunities” is that it reframes the way we look at the world and how we engage with the world. Hence, it makes it possible to notice the information that’s coming to us in its various forms. What happens when we look at things in a frame other than opportunity is that there tends to be a lot of disconnection and forcing or manipulation of data, or even missing it all together. The reason I talk about how one engages with opportunities is more about “how”. If you can notice how you engage with opportunities, it takes you back to noticing the surface and meta levels of input. The learner learns about the way they learn.

What I mean by managing input is that people can become under or overwhelmed, and so understanding both the surface ways we learn and the deeper meta ways we learn can help us to relate to the input we’re receiving in a way that can be optimally explored, even if unfamiliar or uncomfortable and best facilitates our integration of that input. This is why in Wujifa we do certain exercises like side to side. Seemingly simple, but there’s lots of information to be integrated first before we can begin to notice deeper levels.

Noticing is seen as a complex process; how Wujifa enthusiasts and practitioners take in both the meaning and the form of the process. It takes time for those who engage with a practice to progress from first learning to recognize what it means and what it feels and looks like, to understanding and internalizing the basic underlying rules and methods, to subconsciously embodying the principles and philosophy.

Being willing, as a learner, to repeatedly explore the opportunities recurring with practice by noticing the types of questions asked and the types of results noticed, and to explore deeper what these practices mean and how they contribute functionally to the results expected at each level of practice helps in developing other and more effective means of noticing as one continues to evolve.

At the same time it’s important to keep these methods simple enough so the deeper understandings are not overlooked by the practitioner who would otherwise become overloaded with the intake of data.

For many people, understanding the meaning or result aimed for on a simple and basic level is useful before one can recognize and make sense of the different definitions various forms can take on.

It is important that one understand the difference between, on the one hand, methods used to define meaning of a practice and those that help one make sense of the connection and forms of the practice, and on the other hand, to cognitively understand what, why, and how at different levels of practice clearly as they begin and proceed with any Wujifa practice and developing the desired kinesthetic result. The reason it’s important to understand this difference is otherwise one may gloss over what it is that they are aiming to develop at any given stage. Understanding the difference creates a foundation for receiving and noticing, being receptive to processing the opportunities for growth with clear and defined mental and physical means for discovery and growth by process of engaging in these methods and practices.

Martial Arts and Purpose Wujifa System Talks #3

2010-06-30T23:35:00.001-04:00

Reading at the tomb of Confucius

The big question in martial arts and of course in Wujifa is the one that people should explore and return to often is why am I doing this or what purpose or reason I am doing and practicing this. There are a number of chunk sizes one can ask this question at as well. One question could be about the smallest of movements or motivations. Another way to explore this question on the reason or purpose is what are you looking for and what are you willing to do to achieve your goals?

This of course is another Wujifa System Talks video which is here to help explore this very question of purpose at the larger chunk size "What are you willing to do to achieve your goals?" Now in this Wujifa System Talks which is the third so far in the series addresses this question. The answer really comes down to every person's willingness to explore and be honest with themselve. Hopefully this video recording will help spark a few questions you may want to explore more deeply. Personally one should return to these kinds of questions every so often to see if your still on the right track and more importantly to see if you really are living up to the goals you've been setting.

Click HERE to watch this video on YouTube

As you may notice that over time we can drift away from what we had been working so hard to achieve. Why we do this isn't as important as noticing this and making the adjustments that will aid in getting back into the habit. It's funny because no matter what we choose to do our action will become habits over time. Those who quit half way through a goal may notice that this pattern shows up in many other places in their life. Another pattern is never taking a good look at what they are avoiding and why. That person is always wondering why doesn't it ever work out, or how it ends up the other guys get somuch success. The interesting thing is that those that see things through are also most likely to develop the habit of seeing things though in other areas of life as well. The choices are before us every day and how make these choices are very important even when it come to very simple and basic things.

This is one of the aspects I like about Wujifa and different types of training, that is noticing the patterns that show up. In Wujifa stance training or Zhan Zhuang practice so often when people start out training they find after a certian point they feel like they are ready to jump out of their skin. Why should this be and how many other places does this show up? Another habit is they dance around in order to distract themselves so they don't have to deal with the issues at hand to get through to the other side of an issue. People who have really made the effort have found this to be one of the most important aspects to their training. Discovering how to follow through on one's intention is so key and such a wonderful thing to notice and develop and can be explored in the simple practice of standing still for example.

Please leave your comment below and let us know what you think. Also, let us know if there is any subject or questions you might want to see explored in future in our "Wujifa System Talks." Making a wonder day starts by noticing and developing those habits and practices that aid in you finding more about who you really are... as always the choice you make come down to what you choose.

Wujifa System Talks More on Basic Stance or Zhan Zhuang Practices

2010-05-01T23:11:00.000-04:00

Here is another Wujifa practices video on basic stance or Zhan Zhuang training. This series is called “Wujifa System Talks” that cover fundamental Wujifa or general practices as view through the Wujifa system frame work. In this series you will find more on the “Method” and practice as possibly helpful or even obtrusive to making real progress in you standing or Zhan Zhuang training.

Here is a link to YouTube for those who enjoy watching their videos there.

Principles are a deeper way of practicing as opposed to only training in basic methods that are all too commonly misused these days. Yet, as we say in Wujifa “You are where you are and that’s where you start.” All too often people start blindly following the methods of a system and fall asleep forgetting to probe further and asking themselves the harder questions. Methods you see are like drugs, they can be helpful if used with caution. All too often people end up becoming addicted to their methods and the depth in their training proceeds to stops right there. What are the basics, what are the basic principles? How can I refine and develop a deeper understanding in these elusive principles?

In Wujifa basic stance or Zhan Zhuang is a good place to start. Still you need to learn to eat bitter and seek validation from school brothers or others who are more skilled than you. Seek what you feel and what is at the edge of your understanding. Be willing to make mistakes and ask for help. Train often and focus and stay awake. Develop your intention and awareness in the process. These keys will help you find your way as you train and develop in your Wujifa training as you start on the path.

Wujifa Basic Zhan Zhuang Practice and Models

2010-04-14T23:46:00.001-04:00

The other day we recorded a little bit of audio as a senior school brother shares with another on the basic methods and practices or models for correct Zhan Zhuang practice in the Wujifa system. If you have been following this blog for a while then most likely you'll follow right along with what is being shared here. If your new here you might like to follow a couple suggested links starting with a this one Is your stance practice like a dead post?

Wujifa: Basic Models and Concepts is really a podcast with pictures. Hopefully the art work aids in the audio being shared. The information covers good grounded points and suggestion and by that I mean functional means for practice of Zhan Zhuang with in the Wujifa system.

For those of you on Iphones or enjoy YouTube formats: click here

Here is a little somthing from last year June 21, 2009 BasicTips for Zhan Zhuang and the pelvis
"When one simply relaxes more deeply or as one learns to relax the muscles of the lower back and supporting muscles and relax the glutes while practicing stance training then the back can lengthen and the femoral heads of the right and left legs can be allowed to widen. This gives more room for the pelvis to adjust on the hip joints and with the opening/lengthening of the spine “allows” the tailbone or sacrum to shift and drop downward in these practices. This is VERY different than tucking."

Hopefully you have found some of these bits, tips, and talks helpful to your Wujifa and/or Zhan Zuang practices. As always if you have a question feel free to ask. If people like these Podcast Video formats let us know and I will see what I can dig up. Thanks again in advance.

Over the years

2010-03-31T23:32:00.010-04:00

When I think about the people I have met over the years I feel very lucky. To have had the chance to travel and meet, talk and spend time with different martial artists has been wonderful. I guess I have been a bit of a rouge wandering all over the world and having a lot of fun while doing it. I thought I would share just a few thoughts and some of the pictures I taken over the last few decades. Pictures of some wonderful people I have been lucky enough to have met and share a little time with...

I remember flying to Boston back in the 80's for a while to meet and spend some time with Yang Jwingming. He had started a series of qigong seminars and I remember reading a few of his books. I had a blast out in Boston and enjoyed spending time with Dr Yang Jwingming. I can't believe how different I looked back then.

Then I remember going to Chicago a couple years ago as Chen Xiaoxing was going to be there at a seminar Andy was hosting. I put a little video up on this blog you can click here to see the video of Chen Xiaoxing from this blog.

I have a couple friends in Cleveland Ohio and Chen Qingzhou was going to be doing a seminar there so road trip was in order. That was about 7 or so years ago and I really enjoyed meeting him.

One of the things I rememer most was when Chen Qingzhou did something called "Big Bird Feeds Baby Bird." This was some form of Qi teaching, those of you who know me know I don't like to talk about Qi very much as it can cause many people to imagine various thing and call them Qi feelings. When Chen Qingzhou finished I remember him telling me to go stand for a while... all I can say is it was very interesting stance that day indeed.

Back in 1999 I went to see Chen Xiaowang for the first time in New York city. I really like Master Chen and he has always been so very helpful and generous with me. Master Chen Xiaowang has always answered any of my questions so I would really understand the meaning in the sense of my body awareness which is so very important.

I remember one day a couple years ago that still really stands out for me even today. You see, I was asking Master Chen about some of the difficulties I was working with in the form of breaks in the connections while doing silk reeling and he look at me and smiled and he said "Me too... isn't it wonderful we can practice our whole life and never get it right... what a wonderful practice this is." Then he smiled again and said lets stand together and we practiced Zhan Zhuang together standing for a little over 90 minutes and then he said simply spoke and said while still standing "Are you hungry?" I said "Yes." Master Chen said "Let's eat" and he made some dumplings and tea and we talked for a good while. Sometimes it's the simplest things that can touch us in so many ways.

Over the years I have traveled to China a number of times. I have many friends in China and I really enjoy spending time there. I have never been to the great wall, or forbidden city or things like that. I have enjoyed meeting some wonderful people and made many friends.

One year around the year 2000 I met Yao Chegguang. Yao Chengguang was very friendly and helpful for sure! Me and my friend Victor Chao spent a number of hours with Yao Chengguang at his place going over the practices of Yiquan which was just great. Yao Chengguang is a fighter and you can see him instill this in his students. One day we went to the park where he meets with his students and you can see that they really enjoy the training!

While in Beijing we got a great oppertunity to meet with Bo Jiacong. When we first met him he asked "Are you hungry?" of course and so we went to lunch and talked for a few hours. Then Bo Jiacong said he need to meet some other people and if we would like he would meet with us tomorrow. The next day was so wonderful, Bo Jiacong spent a lot of time going over different important details and sharing stories about Wang Xiangzhai that he had shared with him. What he shared with me I hold dearly and is still a big part of my training today. I really like Bo Jiacong and his ability to share so much!

In 2004 I spent some time with Di Guoyong. We when over a number of basics about Xingyi and Bagua. A few months ago I posted a couple videos I filmed back then.

The first video I put up here on the blog was Bagua Stepping and Tang Ne Bu (Sliding in the mud) which was a lot of fun and he went into a lot of detail which I hope comes through in some of the clips I put up. The second video was with the post was called Bagua Tai Dao or Large Saber which was filmed when it came time to take a break. Di Guoyong really enjoyed sharing this which I think comes across in the video as well. I will say he really liked to work work people hard. He would go over a number of pointers although as you know martial arts is about doing and Di Guoyong would do correction after seeing you do it a number of times.

A few year later in one of many trips to China I got to visit Jinan and visit with Li Enjiu for a few days. Li Enjiu has a wonderful school there although we went to local park to train. We went through some of the pointers of Taiji practice and then how this applied to push hands. It was a wonderful outside and Li Enjiu was very helpful and willing to share so much wonderful information.

These are just a few of the wonderful memories I have had over the years. I have been blessed with the friend I have met and the lessons I have learned. So much of what I have learned has contributed to my Wujifa practice as well and so I am thankful. I started this blog almost one year ago and I have had a lot of fun posting various things here.

Today it is nice to look back at a few different moments in time... there is more video to edit and stories to share. I also look forward to sharing more about various Wujifa practices and skill sets and a few new videos and posts coming about Wujifa. Thanks again for allowing me to share a few memories today.

A video of a lecture on internal martial arts

2010-02-07T03:45:00.003-05:00

Here is an interesting lecture on internal martial arts in the form a video given by Victor Chao. Victor Chao is originally from Taipia,Taiwan and now lives in Ann Arbor, Michigan where Victor teaches Gao style Bagua and also practices Zhan Zhuang or standing meditation.

This lecture was recorded in December of 2009 on the spur of the moment with a cell phone. A number of short audio clips were recorded, and have been strung together to make this video. Also, a number of pictures that were taken on that day, as well as a few that have been taken over the years that have been added for good measure.

This is the YouTube link for those who enjoy watching there.

I hope you enjoy this video as much as the people present enjoy hearing it.

I wanted to get this up quickly so I will come back and add some more after the super bowl.

Is your stance practice like a dead post?

2010-01-27T23:45:00.003-05:00

What is your zhan zhuang practice becoming? The number one problem people have practicing zhan zhuang is dead-post standing. This means being rigid and non-living, doing the practice as if one has a stick stuck you know where.

The second big mistake in dead post standing is when the mind over thinks and over controls instead of simply guiding growth, development, and understanding as one practices.

The post turtle could be a symbol for both of these problems. Just look at the picture above. A stiff rigid pole with all the life stuck on top, over thinking and trying to figure it out. As we say in Wujifa, "the method is not the truth."

Like the punch line to the joke about the post turtle:

The old man says, "When you're driving down a country road and you see a fence post with a turtle balanced on top, that's a post turtle. You know he didn't get up there by himself. He doesn't belong there; he can't get anything done while he's up there; and you just want to help the poor, dumb thing down."

The post-turtle is further explained: He did not get there by himself. He cannot get down. And he can only see in the direction he has been turned.

Visit and Read: Zhan Zhuang Alignment
Visit and Read: Wujifa Triangles
Visit and Read: More on Zhan Zhuang and Movement

Posted via email from Wujifa at Posterous

Video of Master Chen Xiao Xing

2010-01-10T21:26:00.005-05:00

Here is some video of Master Chen Xiao Xing taken back in 2007. I thought it would be nice to start off this New Year with some Chen Style Taijiquan. In the following video of Master Chen Xiao Xing 陳小星 are from the "Cannon Fist" or "Er Lu" Chen Style Taiji form and were recorded in Chicago at a wonderful seminar. There are some nice fajin clips in this short video and some clips shown in slow and extra slow motion as well. Chen Xiao Xing was born in 1952, 3rd son of Chen Zhao Xu and brother of Chen Xiao Wang.

Here is the YouTube link for those of you that enjoy watching videos there.

I really enjoyed shooting this back then and now putting this video together this week. I hope that showng Master Chen Xiao Xing doing some of the fajin (to issue or discharge power explosively) of "Cannon fist" in this video at various speeds of slow motion and at normal speed is helpful and enjoyable for you as well. It's pretty rare to be able to shoot video while a seminar is "in progress" and I'm happy to be able to share these clips here with all of you.

Let me know what you think of this video of Master Chen Xiao Xing in the comment area. There are more internal martial arts videos in the works as I am always weeding back through footage I have taken over the years. Also more articles and videos on Wujifa in the works as well.

Happy New Year everyone!

Video of Chen Style Taijiquan at Wushu Demo

2009-12-31T22:56:00.006-05:00

As requested here is more video from Hunan, China this time of Chen Style Taijiquan. The students of the Yue Shan Temple (Moon Mountain) wushu gongfu demo, filmed in May of 2004. As you watch this video remember how old some of these kids are, and then think about how long many people have been practicing their forms as you watch these kids.

For those who enjoy YouTube: http://www.youtube.com/watch?v=Qh-oQtcTfVA

As many of you that read this blog know I believe internal martial arts is much more than a form or some kind of dance move and that the "way one moves" instead of the form it's self is what is most important. Now, I will say watching this video, seeing kids of this age practicing Chen Style Taiji looks pretty damn good at their age and for wushu.

Now I know these kids practice their forms a heck of a lot and after all they live there at that gongfu school. My hope is in sharing this video, that it may inspire some folks who watch these kids as they do these forms to think more about how and when they practice. After all there are lot's of blogs with Youtube videos of various masters doing forms. Yes even on this blog. Yet simply watching kids doing these kinds of forms can put things in a certain perspective.

Different ways to train Zhan Zhuang

2009-11-15T14:49:00.004-05:00

There are many different ways for training Zhan Zhuang in different martial arts. Some focus more on imagination as a process for discovering the feeling, others more as a Zen meditation, and others still as an endurance or structural practice. There are many different flavors of Zhan Zhuang or standing meditation practices.

In Wujifa, (without going into the philosophy of the triangles) Zhan Zhuang is first practiced to discover structure, then connection. This is a very functional place to begin, as it calibrates the body and the mind to be able to work with more advanced practices.

In many martial arts, what is considered basic training in one art is considered to be the secrets in another. For example, one martial art may have the practitioner working with a weapon, because he’s not ready yet to engage in hand to hand combat. In another martial art, they might say the person’s not ready for a weapon until they can work empty-handed. In Wujifa, weapons are seen as an extension of the body, and/or tools for calibrating the structure.

Wujifa practice’s first focus is to get the body functional within a certain basic structure. When one first starts working with stance and structure, they may notice how the mind wanders, and the method of structure is a way of starting to engage intent of the alignment of the body. After one starts to make fascial connections and can maintain a good relaxed, balanced structure as an intention and as a physical practice, additional mental focuses can be engaged in a more practical way with the kinesthetic experience gained from practicing the structural intent.

The common mistake when people engage in various mental aspects is to only imagine leaving behind the function of structure. By focusing on the structure first, the imagined connections become less subjective in the sense that the physical responses of a connected aligned body will be verifiable. It is always important to verify the results one is getting lest one’s mind drift off into a fantasy world and that person becomes unable to produce any physical results or applications.

Another issue with many arts is only to work on the physical, and they forget to bring along the mind. We start by engaging the mind for the beginner in seeking the feeling. This feeling is the fundamental process of true Wujifa practice. Once one gets to this stage, noticing the intention and how this is engaged with the body takes one to the next level.

Also Read: A System of Martial Arts Training and Objectives for Wujifa

A System of Martial Arts Training and Objectives for Wujifa

2009-10-31T16:07:00.001-04:00

In the martial arts system of Wujifa there is a certain progression or evolution in the process of training. In the system of Wujifa, there are certain stages or steps that should be aimed for as one trains. When someone first starts training, working at understanding very basic “methods” or “forms” of method is key. These “methods”, like a finger pointing at the moon, are not about the “methods” or “finger”, but are more about the direction one will be heading in. Methods are much like a medicine and can assist or hinder one’s progress depending on the usage of various methods and when they are used.

In the beginning, we start with 1234, 1234 (Zhan Zhuang Alignment). 1234, 1234 work with the structural aspect of the first Wujifa triangle. As understanding the concepts of balance and relax are slightly more subjective concepts for the beginner, structure serves as a good starting point. As one gets a good feel for the method of 1234, 1234 we bring in the concepts of being balanced and relaxed within this structural foundation of the Wujifa martial arts and qigong training systems.

As one progresses and develops a deeper kinesthetic awareness for structure, balance and relax of the first Wujifa triangle the weight will start to sink and the new practitioner will find and become aware of the weight they have carried beginning to sink into the legs at a point in the center of the quadriceps. These are very good signs, and normally take anywhere from a few months to much longer depending on how seriously the practitioner trains. The aim is to stand for at least an hour one to two times a day. The Wujifa system is much like a doctoral program, and requires dedication by the practitioner to achieve these desired results.

At first, it is very common for people to find it very difficult to stand for even 10 minutes and that’s okay. Getting to the hour of stance, which is ultimately very important in the long run, can be accomplished by the method of slowly adding a few minutes every few days with the focus on the structural elements of 1234, 1234 and the more subjective meanings of balance and relax. When we say “subjective meanings”, we are talking about actual functional, physical results that are contributed to by the understanding of these kinesthetically experienced concepts.

The next step and objective in the martial arts training system of Wujifa is when the practitioner working with these concepts we’ve talked about begins to notice through sinking of the weight, the appearance of the fascial stretches. Commonly, these are noticed in the lower back. As talked about in other posts (The Concept of "Sit Down" in Wujifa Standing...), turning the femur heads out and relaxing the quadratus lumborum and other lower back muscles creates the space for this fascial system of the lower back to move into a more functional organization of one’s body . Training at this point creates the opportunity for the practitioner to begin to notice how the fascial system functions, and is noticed as what is commonly called in Wujifa “fascial stretch”.

At this point in Wujifa training, a practitioner is now getting a deeper understanding of the principles suggested in the first triangle of the Wujifa philosophy. Remember, the methods are not the truth. Understanding the principles and philosophies, through a kinesthetic awareness, are key to gaining this greater understanding of what balance, structure, and relax mean. As the student progresses and the body’s fascial systems open to a more functional organization, other fascial stretches are also noticed.

As one continues along this progression, the concept of connection starts to be explored. The practitioner’s goal at this point is to notice gaps between the fascial stretches by refining subtle adjustments within the philosophy of balance, structure and relax and the method of 1234, 1234 and adjusting accordingly to connect these fascial systems. This is the next step on the path of understanding internal strength, power, and movement.

Many times at this point, simple movements such as side to side (Keys for Developing the Inguinal Crease, aka Kua, with Wujifa Side to Side Practice ) have been introduced and contribute to the refinement of connection while moving and while standing. Also, it takes time for the body to adjust and strengthen these connections: it takes practice over time to develop these. For the serious practitioner, who puts in the time and effort, this can be accomplished in six months to a year from the previous step, and they begin to understand the meaning of the second triangle in the Wujifa system of connection, ease, and equilibrium.

At this point, the practitioner has come to have some skill and more advanced means of training are employed that continue to develop and refine these fascial system and connections. Working with gentle forms of resistance, light weights and partner practice have been introduced. At all times, the practitioner seeks opportunities for further refinement (gaps, breaks, and other areas) which they can gain insight from to help in their understanding of full-body movement and strength.

Now the practitioner is starting to gain some understanding of the third triangle of Wujifa which is Power, Poise, and Unity. Instead of practicing form, which can be limiting and slow the development in growth and understanding, the practitioner begins to analyze and take more ownership, and seeks validation from someone who has skill in this area. Also the practitioner continues practicing and exploring the opportunities they are discovering within previous “basic” practices as well as developing unique methods for themselves by adding in free-form movements such as a slower form of solo combat dancing, increasing of weight bearing trainings while practicing for resistance, and issuing power by using heavy bags and sparring.

This system of objectives in Wujifa martial arts training above maps out the steps that the practitioner takes to gaining a more true understanding and skill of practice of what is called “Wujifa”. As one puts in the time and focuses not on problems, but what contributes to growth, while seeing the opportunities in the particular difficulties that might be perceived as holding them back, growth and progress within the system of Wujifa can be easily attained with dedication, attention, and focus.

For More Information on this subject these other articles may be very helpful to understand this topic in more detail:

Visit and Read: Zhan Zhuang Alignment

Visit and Read: Wujifa Triangles

Visit and Read: More on Zhan Zhuang and Movement

Zhan Zhuang Alignment

2009-10-29T22:15:00.019-04:00

When practicing Standing, or Zhan Zhuang, getting good alignment is one of the common difficulties for beginners. The method for Zhan Zhuang alignment in Wujifa is called “One Two Three Four, One Two Three Four”. The two sets of One Two Three Four are different and complementary sets of alignment points.

The first set of alignment points are: (these links open new windows)

1. The feet are parallel.

2. The knees are over the feet.

3. The hip/inguinal crease/kua are lined up over the feet and knees.
4. The shoulders are lined up over the kua, or inguinal crease.

Looking at the foot first, draw a line from the center of the heel to the second or third toe. If we do this on each foot, these would be two parallel lines. This is what we mean by the feet are parallel. In this model, we extend these lines using visualization which will let us calibrate the accuracy of how parallel these lines truly are. Using these longer lines, small mis-calibrations will be easier to notice. It’s important to mention that the feet are only about a foot to a foot and a half apart. Many people stand with their feet much wider when standing. We will not address that method in this post.

Next, apply the same process to the knees. From the center of the knee cap to the center of the area on the back of the knee, we create two lines again and extend these visualized lines as we did with the feet. If the knees are turned out, the backs of the lines will intersect behind your body. If the knees are turned in, the fronts of the lines will intersect in front of your body. The aim is for the two lines to be parallel and over the two parallel lines of the feet.

The same method is applied to the hips from the center of the inguinal crease and center of each glute. If we tuck and tighten the glutes to pop the inguinal crease out in the front, the lines will intersect behind your body. If we tuck and crunch in the front with relaxed glutes, the lines will intersect in front of your body. (These are just two of many common misalignments.) Rolling the femurs out, relaxing the glutes, and relaxing the belly and lower back simultaneously corrects many common mistakes and will allow these visualized lines of the hips to be parallel, which will allow the parallel lines to stack up, over the knees and over the feet. If the lower back is arched, the lines in front of your body will be tilted down. If the lower back is tucked, then the visualized lines in front of your body will tilt up. What we seek is to have the visualized lines parallel and level with the ground and with each other.

For the shoulders, somewhere between the acupuncture points L1 and L2 and the outside of the shoulder is the point on the front (depending on the person) and the back point is relatively on the same area in the back. If people hunch forward, which is a common mistake, the extended visualized lines will intersect in the front. If the chest is puffed up with the shoulders pulled back using tension in the rhomboid and other upper back muscles, the lines will intersect behind you. Keeping the spine straight and allowing the rib heads to turn or relax naturally will allow the chest to relax and keep the shoulder lines parallel and over the hip, knee, and feet. This is the first set of alignment vectors.

The second One Two Three Four of basic standing Zhan Zhuang alignment consists of the following four points:

1. Inguinal crease "in"

2. Tailbone and lower back relaxed and sinking "downward"

3. With the spine straight and the rib heads relaxed, the sternum drops "downward" without hunching the back or shoulders.

4. The head relaxes "back and upward", maintaining a natural relaxed curve through the cervical vertebrae.

In the Wujifa system, we address the second model of One Two Three Four as puzzles. These puzzles are figured out over time through training.

The first puzzle that we normally address is the inguinal crease "in" and lower back/tailbone "down". This is different than tucking. As we’ve mentioned in other posts like "Basic Tips for Zhan Zhuang and the pelvis", and in the first model explained in this post, the femur heads roll out, creating a feeling of widening in the lower back, the glutes relax, and the lower back relaxes. This allows the inguinal creases to go in, the lower back to lengthen, and the tailbone to sink.

The next puzzle is the combination of points two and three. When the lower back sinks correctly, many people tend to hunch forward or lean backward. Keeping the spine straight and vertical and then allowing the rib heads to rotate is the key to understanding the relationship between points two and three, and is the aim of “Three” in this set and model.

In point number four (the head back and up), in connection with number three, many people pull the head forward, or back in a military “Attention” posture both which make the neck rigid. We correct this common problem by guiding them to straighten and elongate their spine by relaxing. Next we have them look up to the ceiling, and then bring their chin down by allowing the head to pivot on the top of the axis bone at the pinnacle of the spine. This results in the ears lining up over the shoulders in a natural way. Using this method allows a person to understand what is meant by the head back and up in a relaxed natural way.

An important point to remember is not to force this alignment. Some people have hunched for many years or stood with their feet turned out for many years, or have carried a lot of back tension for a long time, thereby shortening muscles in those respective areas. The mistake is to force this alignment instead of relaxing into it. So we bring the alignment as close as we can, challenging ourselves slightly so the muscles can relax and open in the problem areas. As we practice over time, we continue to adjust the parallel lines to where they will stack naturally and create better connections throughout the fascial systems of the body.

As one understands this more, one also understands how the method is not the truth, and how the connection of the fascial system of the body is what is being sought. Ultimately, these methods of alignment can be bent or broken slightly to the level of fascial connection manifested through this kinesthetic process.

Also check out: More on Zhan Zhuang and Movement
Also check out: Keys for Developing the Inguinal Crease, aka Kua, with Wujifa Side to Side Practice
Also check out: The Concept of "Sit Down" in Wujifa Standing...
Also check out: Wujifa Two Feet And What Does This Mean

Wujifa Triangles

2009-10-18T14:18:00.007-04:00

The triangles in Wujifa are a principle and a method to help people understand the aim of practicing Wujifa. In math, there is a saying that knowing any two angles of a triangle will help you discover the third, and hence, the same is true in Wujifa. Within the principle of the Wujifa triangles, there are successive triangles, which in one way can be linear… or better said “progressive” and yet because of multiple reference points, non-linear at the same time.

The first triangle consists of three points: structure on the left, relax on the right, and balance on the top. The concept of WUJI in Wujifa on the method level is to be thought of as a fulcrum on which the creation of polarity (or yin and yang ) is born within this paradigm. In Wujifa, unlike other arts, we don’t focus on polarity, we focus on discovering the connectedness or one-ness of the principle of Wuji. When attention is applied manifestation will come about to the level that one understands how Wuji works as a principle.

The first triangle, as we said, any two angles helps discover the third, so with the Wujifa triangle, the practitioner discovers the two that work easiest for them to help them work and understand the third. For example, if one understands relax and structure, this leads to an understanding of balance. If one understands balance and relax, it leads to an understanding of structure. Understanding structure and balance leads to an understanding of relax. Remember, relax is not limp. Structure is not rigid. Balance is not polarity.

As one understands structure, relax and balance, a new understanding will evolve which leads into the progression towards the next triangle of connection ease, and equilibrium respectively. For example, if one starts to develop a kinesthetic understanding of structure, relax and balance, they will start to notice the fascial connections within the body. Working with these fascial connections will bring about an ease of movement and the harmony that equilibrium will bring. The next level following the same progression would lead to unity, power and poise.

Unity grows out of connection, which is a concept of structure. Power grows out of ease, which is a concept of relax. Poise grows out of equilibrium, which is a concept of balance. Each aspect of each triangle: structure, relax and balance; connection, ease and equilibrium; then unity, power and poise; are not imagined concepts but physical manifestations of skill or kinesthetically experienced realities within the body.

Remember, these are all just words, and practice over time brings these into being through one’s awareness. Over time, and understanding, each one of these words will come to be understood as meaning basically the same things as well. Balance cannot be balance without structure and relaxation. Structure cannot be structure without balance and relaxation. Relaxation cannot be relaxation without balance and structure. Understanding the flavor of each word and how they harmonize with each other to create the same meaning is the suggestion of this method of the Wujifa triangles, and hence the principle.

Bagua Video Tai Dao or Large Saber

2009-09-30T22:59:00.006-04:00

The Bagua Tai Dao or the large saber is considered by most practitioner's to be Bagua's ultimate training tool. In Bagua this saber's large size aids and is such great tool for developing coordination, strength, and to aid in the development of whole body movement and power which Bagua is well known for in the martial arts. Due to the saber's lager size makes the weapon difficult for the practitioner to wield and or maneuver compared to the normally smaller sabers used in other martial arts.

In the following video Master Di Guoyong shows how gracefully the Tai Dao or Bagua's large saber can be trained and worked with as he performs a demonstration for a few students. This video was shot in Beijing back in 2004. After training all morning we took a break and Master Di Guoyong decided to show us the Tai Dao and the following form.

YouTube link to this video: http://www.youtube.com/watch?v=d3zNTXbH5B8 for those who have iPhones or enjoy YouTube formats.

Bagua is a wonderful art and the Tai Dao a great training tool as well. Hopefully you have enjoyed this video. Over the years I have been lucky enough to have had the chances to meet and study bits of this wonderful art with a number of differt teachers. Bagua, Taiji, Xingyi all have different flavors, yet internal movement is key to all of these arts. The forms are just methods to help train and to aid in understanding the flavor of each art but without the internal connect the forms just become another empty dance. On that note remember the basics and seek the internal connections that these wonderful arts have to offer.

Bagua Stepping and Tang Ne Bu (Sliding in the Mud)

2009-09-09T00:01:00.008-04:00

In Bagua stepping is very important. In this video clip of Master Di Guoyong of Beijing shows the basics of Tang Ne Bu (Sliding in the Mud) which is one of the points he wanted to make sure was understood. There are some nice close-ups of Master Di Guoyong showing very clearly how this should look.

A persons understanding of stepping and Tang Ne Bu (Sliding in the Mud) is a very important one in Bagua. Tang Ne Bu is one of the basics skills for correct Bagua practice. Hopefully this video clip will be helpful in aiding one in this understanding as well as the practice of this art form.

YouTube link to this video: http://www.youtube.com/watch?v=n2fJ7y0_u-c for those who have iPhones or enjoy YouTube formats.

Master Di Guoyong is a disciple of the late Bagua Master Li Zi Ming (his third teacher). Also Master Di studied with Wu Binlou (his second teacher) and Zhao Zhong (his first teacher.) Master Di Guoyong Is also part of the the Xingyi Research Society and Baguazhang research society which are a part of the Beijing Martial Arts Association.

Wushu Video

2009-08-27T22:50:00.010-04:00

I just finished editing a wushu video I shot back in May of 2004. It was a demo done by a bunch of kids and is very inspiring to see the level of skill for their age. This is just a small bit of the afternoon long display of their wushu skills and gongfu training. I hope you will find this inspiring as well no matter what style you practice.

YouTube link to this video: http://www.youtube.com/watch?v=ZAC3a0iHojU for those who have iPhones or enjoy YouTube formats.

The Video was filmed back in May of 2004 at the Yue Shan Temple (Moon Mountain Temple) which is in Bo Ai County, Henan Province, China. Moon Mountain Temple (a Chan or Zen Buddhist temple) was built in the 12th Century. This area of China also has a very long martial arts history.

Like I said I have a lot more footage from the time I spent there including some nice footage of a Chen Taiji form. Also there is some good video and instruction in fighting and working different movements.

The next video project is some footage of Master Di of Beijing doing a very nice Bagua Sword form in a private setting and then going over some good pointers on footwork, basic practices, and circle walking. We will have to see what ends up on the floor of the editing room. Let me know how you like these video and I'll post more of course!

Also, stay tune as I will also be posting some good pointers on Wujifa and Zhan Zhuang alignment focusing on key points to aid people with getting into a good stance, what we like to call 1, 2, 3, 4 and 1, 2, 3, 4. Until then be sure to stop by and check in.

Spacing out in training

2009-08-13T19:05:00.008-04:00

Many people zone out when they engage in different types of training. As we know connection is one of the points we seek to develop when training Wujifa. Here is an interesting post at: http://internalgongfu.blogspot.com/ which I think is very common with a lot of people, that is "trancing out." Trancing out is like disconnecting from one's self which may or may not be that useful when one is training to engage connections.

"Trancing out" or "zoning out" feels like not-here-now, not-present, not-connected. Breaking the stance trance results in a feeling of present-ness, of being here now. And through greater present-ness, I feel connection to my kinesthetics, to my body which presents me a greater opportunity to feel deeper into my body, where there are tensions, where there is relax. I needed to feel both to feeling-understand the feeling difference.

There are so many ways people can disconnect from their training. Awareness is key. Where are you noticing? Where are you focusing? What else are you focusing on? What is the purpose you seek to train for?

Ones focus can be functional or disfunctional depending on ones purpose. I will suggest that it is very useful to allow at least one or two bits to stay open to the present which would include this connection with one's self. When I say one or two bits open I'm suggestion keeping a bit of your mind open to what you feel and and experiencing in the space of the moments.

Focusing and returning back to what one is doing can be a useful tool as well when watching and learning something new... Yet, when you are training... those open bits and noticing what is showing up as you train can be such a very functional approach to discovering and growing.

Summer is here (in this half of the world) and I have been having a great one... I know... I've been very busy and a little behind in posting here... Yet, I wanted to share the link to the website above... Also, I'm working on a few new posts so check back as I'll be putting some new stuff up very soon! So, until then I hope everyone is having a GREAT August 2009 and a wonderful time training and noticing the oppertunities for growth, learning something new, and discovery!

Wujifa Facebook Fan Page

2009-08-05T22:06:00.002-04:00

The Wujifa Facebook Fan Page is for those of you who would love to jion in and more on Wujifa. Join the Wujifa on Facebook too. Yes, you'll get feeds, links, wall comments, and all the other wonderful stuff that Facebook offers. So if you love Facebook, click on the link below and join in on the Wujifa Facebook Fan Page... Woohoo

Wujifa on Facebook

Gao Style Bagua

2009-07-26T22:53:00.007-04:00

Gao Style Bagua and Bagua in general is something I believe can have a lot to explore and offer. Here are two wonderful exercises from the Gao Bagua system from Taipei, Taiwan. The following two videos were filmed back in February of 2000. Like foundation skill sets from the Wujifa system the following two videos I believe are very good fundational skill sets for development of full body movement.

Over the past few months I've hesitated to put other exercises on this blog and have been encouraged to do so. I also believe in these skill sets and practice them as well with my Wujifa and so I feel pretty good about sharing them here with all of you.

The first Video is called "Ban" which is one the the skill sets from the "10 Heavenly Stems" or "Tain Gan." Like silkreeling this exercise aims to engage full body movement and development.

From the Gao Bagua system:
Ban

YouTube link to this video: http://www.youtube.com/watch?v=wnrSIcg8BQk for those who have iPhones or enjoy YouTube formats.

From the Gao Bagua System:
Golden Chicken

YouTube link to this video: http://www.youtube.com/watch?v=5wZSLyVWNyI for those who have iPhones or enjoy YouTube formats.

I hope you enjoy these two Videos from Taipei,Tawain and the Gao Bagua system... Yes they are a bit rough and grainy, yet they are pretty darn functional to play with...

So, I'll end with simply saying... I hope you enjoy doing them as much as I have over the years. As you get a better feel for the Kua or inguinal creases these are two excellent methods to take things up another level or notch in your practice!

More on Zhan Zhuang and Movement

2009-07-18T02:24:00.011-04:00

Here are more basic functional things to look for or a functional aim to understand while practicing your Zhan Zhuang (standing post practices), and for when you practices movement as viewed through the Wujifa system. Many people will find these helpful for other practices as well. Development and understanding of fascial connections or pathways are keys for strong powerful movement. Many internal arts like Taiji or other “internal martial arts” may also seek this kind of connection which links the body.

More on Zhan Zhuang and Movement

Standing Practice (Zhan Zhuang)

A. Beginner’s targets for functional standing practice and body awareness:

1. Learning to adjust structure and to discover relaxed balance. Remember “relaxed is not limp” although depending on the level you are at this can be understood in a number of ways.

2. Sinking the weight... As one starts to understand this first point they will feel an area in the quads about the size of an United States twenty-five cent piece or fifty cent sized area about 6 or 8 inches up from the top of the knee or almost half way up in the center of each quad get very warm, if the weight hits other places then something may be off in the structure and one structure should be adjusted accordingly. Although some people may feel general heaviness in the legs, as one learns to adjust their structure more clearly they may discover this smaller fifty cent sized area as they get a little more understanding. Many people will also get very warm and sweat a lot. This is just a sign post and this should be viewed as only one of the many "byproducts" of one's training. More important is that fifty cent sized area. If it gets too heavy one can adjust their stance a little higher, although it is possible to stand with legs almost completely straight and still get this weight down into the legs like this. A common mistake is the feeling hitting the knee area; this is commonly caused by holding in the pelvis or lower back, or even by tightness in the ankles.

3. Fascial connection… For most people (but not everyone) the next functional step is when they start to notice the feeling of fascial stretch in the lower back or the thoracolumbar fascia area of the body. This is another good sign in understanding. This means they have started to understand the correct way to widen the femoral heads by relaxing the glutes and relaxing the lower back while keeping the shoulders over the hips, etc. A few people will feel this fascial stretch in the upper back first, although if it’s the first or second thing noticed the key is to connect the whole back. It can take some time to develop the correct feeling. As one continues to develop, so too does the understanding of this suggested fascial stretch as just one of many ways to move as one connected whole.

B. Mental aspects of physical development

1. Development of neural connections both in the mind and body: as one practices, the neural pathways in the mind and the body also develop. As we understand the feeling of physical connections so do the pathways in the mind and body that send information. They also grow and develop and become more functional. Like a simple path in the woods that is traveled often becomes a road and then later a highway as they get used over time. Neural pathways develop in the same fashion.

2. Intention and how you notice is important as well. Learning to eat bitter is a common saying. What I mean by this is that some people will notice opportunity as they practice. This is a good method. Some may want to notice what is wrong, yet if you go one step deeper you can notice there is opportunity in there as well. This can even be suggested as a deeper understanding of being open. I will say at times it is good to be critical of what one is doing, although noticing opportunity in this is still possible. Imagine later if sparing the difference in noticing an opportunity or noticing what is wrong. Building in this kind of intention early on is a good idea.

3. Moving Practices

A. Learning to move and maintain a functional structure and to relax and balance: remember relaxed is not limp. Maintaining a good structure will help one understand this idea of not being limp better as well.

1. As you develop those good fascial connections made in doing a good stance practice movement can be very helpful as well. As you start to move these fascial connections and pathways also come into play here. Your understanding of the feeling will be very helpful as you start to move. Also, movement can help you gain a greater understanding of these connections as you continue to do your Zhan Zhuang or standing.

2. The feeling of movement is a wonderful way to notice breaks in fascial connections and pathways. Sometimes people will believe they have them so getting good verification of proper movement is necessary when you start out on this path. Although if you can discover some of these while standing you can simply stop moving and double check to see if the connections you’ve discovered in standing are still there. As I said before, there are a number of pathways in the body, so different movement may take some time to understand.

B. Continuing to understand the feeling which is different than understanding the method of movement:

1. Method can be looked at like a medicine, although the drug is not the answer. There is a feeling that one is seeking to understand and explore and in Wujifa we believe this is how progress is made. Understanding the feeling of movement while maintaining fascial connections is one of these.

2. Development of neural pathways is also key. There can be many many pathways that one can explore here as well. There can be the intention of movement. There can be the intention of what the movement is for or what the movement is doing. Either way, noticing the feel of how the body moves brings awareness. I’m not sure how many will understand what I said here. Attention is different than intention. “Noticing” the feelings while practicing is what I’m getting at. This is a very deep subject and as one understands attention and intention even more neural connections can be developed and explored.

C. Learning to maintain the weight being sunk down and moving while maintaining facial connections:

1. Learning to move while keeping the weight in the legs is key here. When you move, the same principle applies here. I’ve seen people who have gotten the feeling of sinking the weight have a hard time at first just doing a few movements. As you develop, this will get easier. At the same time, don’t short change yourself when you train.

2. Remember the neural pathways; what you do to compensate also builds different pathways in the mind and neural connections to the body than when you choose to practice correctly. Always seek the opportunity to grow and develop as you practice. Yes, there is always opportunity and that is what you should seek. Notice when you choose to compensate and when you choose to explore more. This should give you insights to where there can be some nice opportunities for future growth.

D. Developing how intention and feeling connect with movement and furthering the development of neural connection in the mind and body.

1. Opportunity is in the noticing. Noticing the feelings and connections while moving is so very important as we have said before. Paying “attention” by noticing is a big key here.

2. Intention,” what are you doing and why…” There are many levels of engaging this depending on what and where you are and your skill level. Make sure you are clear on what the intention is while moving and paying attention to the fascial connections and the feeling. Remember, what you do is what you are building in and that is one reason the Chinese call this kind of deep training gongfu even if your gongfu is making tea.

Also check out: Basic Tips for Zhan Zhuang and the pelvis

Also check out: Keys for Developing the Inguinal Crease, aka Kua, with Wujifa Side to Side Practice

Also check out: The Concept of "Sit Down" in Wujifa Standing...

More ways to follow this Wujifa blog

2009-07-12T01:51:00.005-04:00

There are more ways now to follow the Wujifa blog. The goal here is to share as much free and useful content and pointers as possible. In saying that many might find some of this information helpful, like those who practice Zhan Zhuang (stance practice), Taijiquan, or other Internal Martial Arts.

So feel free to join up and comment at these other places. We can now be found on:
Twitter @wujifa
Myspace at http://www.myspace.com/cultivationandpractice
Facebook at the Wujifa fan page

We will be posting a few new Gao style Bagua Videos recorded back in 2000 from Taipai, Some Bagua videos from 2006 in Beijing, and of course some more Wujifa basic trainings and Kau development practices videos and Zhan Zhuang pointers in the next few weeks.

Please feel free to post comments and or questions or suggestion. You can post them here in the comment area or at any of these other places...

45 Gongfu Hints and Pointers

2009-07-04T03:32:00.008-04:00

The following 45 functional points are some of many statements used and remembered, as one trains in their Wujifa and gongfu practices. These hints and pointers are commonly returned to, referred to, and explored as lessons or as simple puzzles to aid one in discovering the deeper meaning(s) that one seeks to explore with their Wujifa, qigong, gongfu, and/or their internal martial arts practices. As in many internal martial arts, gong fu, qigongs, or other practices of these types, it’s commonly found that these saying that are frequently used in Wujifa are aimed toward providing the opportunity to explore the depth that can be discovered in one’s own trainings, skill sets, and even in daily life. Take some time and explore these for yourself as you may discover the deeper understandings of these may change as one’s level of understand develops with time.

45 Gongfu Hints and Pointers

When we think of “intention” we might notice this word suggests an aim or goal, a target or an objective, even a purpose or a meaning and a plan. When we think of “order” we might think of a command or request, a sequence or an arrangement or even a harmony. When we notice the word “direction” we might notice a directive or direction as a means of regulating or focusing, to supervise, manage, or lead. Direction can be a way or a heading, a bearing, a target or to govern.

In many deeper teachings the goal can sometimes be to understand the real meaning of simply one or a few words. That is to understand the feeling of the word or idea more than to simple just know the word.

You are where you are, and that’s where you start.
Relaxed is not limp.
Relaxing in one area will aid relaxation in another area. The body is connected.
Connected is not locked.
Connected is not stiff.
Structure is not rigid.
Easy isn’t necessarily ease.
Ease isn't necessarily easy.
Don't rush it, it'll happen faster.
Your strength is your weakness.
Your strong point is your weak point, your weak point is your strong point.
Attention is different than focus.
Noticing changes everything.
It’s better to fall down than quit.
How would a baby learn?
Now I know what the "Chi" is? (Laughing)
Match is not living.
Pay attention to the minutest details for the largest gains.
Your questions reveal where you are, your experience, and what you’re working on.
Practice a pattern until the feeling reveals itself to you. Pay attention. Notice.
What's your purpose?
Why are you doing this?
If you can’t feel your body, then what’s the point of having a body?
The purpose of the method is to feel.
Feeling is a key, as kinesthetic is to foundation.
Feeling is a key. Grounded is foundation.
How do you know?
There is no end to feeling, understanding, and being aware.
The method is not the truth, once you get the feeling, get rid of the method.
Once you get the feeling, principle is second nature.
The method is not the truth.
The method is a medicine.
The various (suggested chi flow) feelings are signposts. Don’t confuse the signpost for the actual destination.
Using imagery is a trick (a method, a medicine) to get the intention to move.
Monkey mind and stallion – keep the monkey busy so the stallion runs freely.
A small step, no matter how small, starts the momentum. Keep taking small steps. Many small steps will take you a long way.
One small step for “a man,” a giant leap for most of mankind!
Practice the ordinary until it becomes extra-ordinary.
Technique -> Form -> Principle -> Philosophy
Three Rules: 1. Be responsible for your own development – be, response-able 2. Be rational and functional 3. Experiment, try, feel, get results
A good lesson teaches to where the student is. A not so good teacher teaches where the teacher is.
Different People learn in different ways.
Once you get the feeling, the principle is second nature.
Going to McDonald's

There are many more of these enlightening saying used in the Wujifa system and throughout many different styles of internal martial arts, Taijiquan, Qigong and Taoist and philosophical practices as well. I would like to end this article on helpful gongfu hints and pointers with something written by Jurgen Habermas in his Theory of Rational Reconstruction and explored by Lawrence Kohlberg’s system of Morality.

"The model of “rational reconstructions” represents the main thread of the surveys about the “structures” of the world of life (“culture”, “society” and “personality”) and their respective “functions” (cultural reproductions, social integrations and socialization). For this purpose, the dialectics between “symbolic representation” of “the structures subordinated to all worlds of life” (“internal relationships”) and the “material reproduction” of the social systems in their complex (“external relationships” between social systems and environment) has to be considered." Jurgen Habermas Theory of Rational Reconstruction

“…a rational person, one has an insight into the validity of the underlying principles and has committed oneself to them.” Lawrence Kohlberg’s system of Morality page 71

Basic Tips for Zhan Zhuang and the pelvis

2009-06-21T22:29:00.017-04:00

Image via Wikipedia

In Zhan Zhuang (stance practice) the pelvis and the method for correct posture is often commonly misunderstood. Stance training is one of the primary organizational skill sets in the Wujifa system. Having some basic tips for this practice can be very helpful to gaining greater understanding of this skill sets. This will be the focus of what will be shared here in this article. Also, come back, because we’ll present more in depth information in the future. But for now, enjoy these basic and helpful tips.

Basic Tips for Zhan Zhuang and the pelvis

There has been some talk recently about a couple of the posts put up on this blog. These two articles are: “Keys for developing the inguinal crease” which is about the Wujifa “Side to Side” practice and the other “Concepts of sit down in Wujifa standing." Both in standing practice(s), what some call Zhan Zhuang, and the side to side practice(s), which are basic keys for developing the connections that many martial arts seek as well as those who practice certain types of qigongs and some forms of yoga.

The first point I’d like to share is that many people carry a lot of tension in the glutes or more simply said the butt muscles. When people have a normalized patterning of tension that is carried in the glutes you will find that the femoral heads are pulled back and twisting the legs so they often stand in daily life with their toes angled slightly outward. The second pointer is also very common in so many people and that is the muscles found in the lower back area are shortened and tight. Some of these seemingly normal imbalances are found in these muscles and fascial groups: Erector spinae, Thoracolumbar fascia, Latlissimus dorsi muscle, Petlit’s, Gluteal aponeurosis, Quadratus lumborum, Psoas, just to name a few.

When one simply relaxes more deeply or as one learns to relax the muscles of the lower back and supporting muscles and relax the glutes while practicing stance training then the back can lengthen and the femoral heads of the right and left legs can be allowed to widen. This gives more room for the pelvis to adjust on the hip joints and with the opening/lengthening of the spine “allows” the tailbone or sacrum to shift and drop downward in these practices. This is VERY different than tucking.

Many people try to lengthen the back by tucking the pelvis. That may be a method used in some practices that use force and tightening as a method although I am not going to comment on those. As for others they may not understand how to relax and maintain structure without being limp and so they feel the need to create some type of tension to maintain these structures. So, they tuck the tail bone and use opposing muscles to counteract the tightness in the lower back and glutes with even more tightness and muscle. As they are simply trying to achieve an outward look of a practice with a conflicting set of tightness and contraction which will normalize and create even more rigidness.

What we aim for in the Wujifa standing practice skill set is to repattern or build in a more open responsive posture. We do this in learning to relax and adjust accordingly. Often is the case found in hip adjustments and relaxing the glutes and lower back muscles so the pelvis can shift and adjust to a more functional space for example in the standing practices.

Hopefully sharing some of this the information may be insightful to the readers here. Saying that, I would like to share a simple method for helping one allow a better structure in their practices to shift and develop as they train Zhan Zhang, Wujifa standing, other internal martial art or qigong practices as they may apply.

Stand up, and take a deep breath. Go ahead try this now. Wiggle around a bit as this can help you access the lower back and hip area. Now take another deep breath and as you exhale relax the butt muscles and lower back muscles. Allow the hip area to widen and the lower back to lengthen as you get more in touch with the tightness that has started to release. Feel how there is a more groundedness showing up and how there is less conflict between the muscles. This is a good place for the beginner to play. As one practices a deeper awareness will develop. You could look at that as a basic philosophy that some talk about in ideas such as Taoism. This is one of the basic keys in starting to understand more of what we train and call Wujifa and the standing practices and side to side skill sets.

Hopefully you’ve noticed some “basic” differences between using forceful tucking and the practice of opening to allow shifting to take place. Simply by widening the femoral heads, relaxing the glutes, and allowing the back to lengthen you will start to notice how the posture can be guided into the more formal structure of a stance practice as utilized for example in Wujifa. This is a good place to start. The study of Wujifa stance and other practices may seem simple yet are very deep. Developing alignment and body and fascial connections and understandings are key for making good progress. We will write more on this subject in the coming weeks. Until then remember the key is in the doing. Check back often and ask questions and comment. Feel free to contact us!
Also check out: More on Zhan Zhuang and Movement

As with any exercise, make sure you are in good enough physical health before attempting this. Ask a doctor if in doubt.

Also check out: Zhan Zhuang Alignment
Also check out: Wujifa Two Feet and What Does This Mean?
Also check out: Keys for Developing the Inguinal Crease, aka Kua, with Wujifa Side to Side Practice
Also check out: The Concept of "Sit Down" in Wujifa Standing...

Keys for Developing the Inguinal Crease, aka Kua, with Wujifa Side to Side Practice

2009-06-14T19:42:00.015-04:00

Wujifa "Side to Side" practices are a basic element to understanding the Kua (inguinal creases), and in that regard, many say elegant in their simplicity. There have been many good questions, some asking for help, and others for more information about these recent Youtube videos that we've posted.

Those videos show people at different levels of proficiency, from newer people, to those who have practiced Wujifa for a while now. On that note, we post the following, about this simple yet enlightening skill set and the Wujifa practice called "Side to Side."

"Keys for Developing the Inguinal Crease, aka Kua, with Wujifa Side to Side Practice"

The first question you may find yourself asking is what would be the advantage of doing a side to side practice, like in the recent Wujifa “Side to Side” short video? Because it will help you develop the crucial region of the body known as the Inguinal Crease, or kua, which is key. This area needs to move correctly during grounded full body movement. If not you could find yourself spending years trying to understand this with more complicated practices or discover that you’re not making as much progress as you’d like with so many things to focus on.

What if you never heard of… practical or useful practices, for example, like that of the Wujifa system of side to side? Could you imagine practicing for years and years or spending hours upon hours with those possibilities trying to discover more useful keys toward full body movement?

Over time, people have come up with so many different methods to working with the hips or kua, such as Yoga, massage, physical manipulation, and a multitude of qigongs and internal martial arts. It’s funny how, over the years, so many people are not developing the internal or full body movements that they were so actively working toward discovering. It’s unfortunate that some people, even after years of practicing these other methods, still seem confused about these things and the type of movement they are looking for.

YouTube link to this video: http://www.youtube.com/watch?v=dg0rr9Q5Juo for those who have iPhones or enjoy YouTube formats.

The process of side to side allows a very specific focus to guide people in making progress towards understanding the inguinal creases which is so very helpful in deeper discoveries of full-body movement and practice.

First, it is necessary to keep the principles learned in Zhan Zhuang (Standing Practice). Keep the back aligned and maintain body structure while sliding weight from one leg to the other. When done properly, it will feel heavy just like in stance. If things seem too heavy, feel free to move to a higher position to be more comfortable. At first when one begins this kind of practice, you start simply by noticing that one inguinal crease is closing as the other opens. Then, as your skill becomes more refined, shifting to one side, you might notice the kua is closing on a 45 degree angle, yet opening or stretching vertically. At the same time, as the opposite kua is opening it is also actually closing and stretching horizontally, when looked at from a slightly deeper level. As is often the case In Wujifa, doing the exercise is necessary to understanding.

At a deeper level of complexity, there are multiple openings and closings happening at the same time, on different vectors throughout the length of each kua. In fact, through the entire length of the inguinal crease, there are any number of vectors we could notice both in opening or closing in the exact same physical crease on different planes at any point in time. One simple example was the vertical or horizontal axis. As one learns more they discover intention plays a big role throughout this simple extension of our Zhan Zhuang (or as we call it Wujifa Standing practice) and side to side.

As one first starts they may notice that one Kua or inguinal crease simply opens and closes. As another level of understanding develops, depending on which vector you look at, the Kua or inguinal crease is both open or closed as I touched on earlier.

Growth has a process and there are many levels. What was once understood as one way develops and changes. Then as you continue training or practicing this gongfu you understand more deeply how alive the movement is and that vectors in a open or closed Kua are more like a "twining" which is felt in more than just the hip area (you can see the parts of the video where the one of the practitioners is twisting his hands together during movement to illustrate this feeling).

Stand up right now. Find your grounding in Zhan Zhuang (Read: The Concept of "Sit Down" in Wujifa Standing , or check back as we will be posting many more helpful articles on these topics), and try sliding gently from side to side if you can. Just relax and notice these basic openings and closings happening in your kua (don’t push it). Over the next weeks and months of practice you can start to notice and develop more key insights to these deeper levels of understanding of development through doing this practice. Along with this understanding, the fascia of your inguinal crease will also develop as your awareness grows in making these new connections.

What if you were to make this part of your daily practice? Can you picture how you would benefit with this seemingly simple yet deep practice as you develop your kua, and move towards a more grounded full body movement? If you do the exercise, you will be able to enjoy the progress you will make in the coming weeks and months. As you continue practicing and learning, check back here. Our goal is to share hopefully useful Wujifa practices that make what might seem more complicated easier to understand. The key is in the doing. Remember to check back often and we will post more keys to internal movement and more videos. Also, ask questions and comment. Feel free to contact us!

As with any exercise, make sure you are in good enough physical health before attempting this. Ask a doctor if in doubt.

Also check out: More on Zhan Zhang and Movement
Also check out: Basic Tips for Zhan Zhang and the pelvis
Also check out: The Kua More Methods For Developing The Inguinal Crease

(Part 3) Suggested Mental Unification Paradigms of Wujifa Practices

2009-05-22T01:11:00.019-04:00

Intention, actions, and congruency, are so important. Also, understanding the need for verification as well as connecting with an “openness discovered,” what could be called by some as beginner’s mind are simply suggested keys here.

Acceptance and assessment of functional ways, and being practical at the same time hopefully are some of what I have dared to try and share here. The following is part 3 in this series. Hopefully you may find some of these suggestions in what I’m calling mindsets helpful.

Suggested Mental Unification Paradigms of Wujifa Practices (part 3 of 3)

Let me tell you why I believe this topic is so important and what I’ve noticed many people have missed out on when training. What I have noticed personally and with those who train and make good progress is a basic key. This key is the willingness to discover more about themselves or of themselves through being open while training for discovery... that is “in” self discovery. This is what I mean by “in” self discovery: taking time to notice, develop, change, and grow. All the while “in” being open to this knowing that this is also the type of process that changes and will evolve.

Personally, I love the way I continue finding myself returning to this, or should I say, in returning to noticing self and how what I once was has changed as well. We get the opportunity to notice and evolve and develop. In this opportunity, the chance to develop new neuro-pathways (both in the mind and the body) can be revealed. With the practice of functional discernment, there is a potential with this internal and external noticing in one’s awareness as we allow, accept, and notice change. We can both discover ourselves, and the love we have, both (I use the word “both” here as ambiguities deliberately) within and the opportunities that exist all around us... in very functional and in very real ways. Some battle with their training, some notice difficult aspects, yet finding something deeper there in one’s practice, I will suggest, is pretty outstanding, and this process is something I have noticed in those who make real honest progress.

Allowing, accepting, and noticing... keys, I believe, to unlocking the secrets of training. Noticing what is or was hard, or what we would have found difficult are things that can show us more about ourselves. Exploration of the keys to loving, discovering more of ourselves... not in some woo woo fairytale ideal of love (I know that some people have just tuned out as they read that), although I say it in a very functional and real tangible way... noticing connections. This is such a wonderful gift we can gain from training, noticing shifts with external to internal pathways in noticing as they develop and grow as we discover the potential of more of who we are. What I love about what we train in Wujifa is also this opportunity to discover more about who we are... and allow, accept, and notice this as we open the space for us to grow, develop, and change in functional and grounded ways. There are so many reasons people start exploring any art form. Knowing more about Self, for example, as one simply stands is one of those that for me has been a worthy one.

So how big is this concept of functional connection?

One reason why we train is to develop connections: developing connections in the mind as neurons grow, concepts develop, and in the body as fascial systems are discovered and structure is explored, again both, on so many levels... As I said in part one of this series and I am reminded and I will repeat again what Grand Master Chen Xaiowang often said while teaching the principle of his Taiji “one part moves all parts move.” So I will ask again, does he mean in the arms, the legs, and the body as a whole? Or, your physical body and the person you’re pushing hands with for example. Or how movement and intentions are seen, felt, noticed while sparring… or is the concept even bigger than that at some point. This I would suggest could depend on your frame (I use the word “frame” here as an ambiguity too) or the skill level of development with noticing.

I started out posting in this series, talking about some simple concepts for training and I almost hesitated at that point to mention some of this philosophy. I say that because for me it is really about the basics and verification of many, many hours of noticing and practical refinement over time. I spoke of love in this topic of connections too. Yet, so often people are willing to gloss over basics and foundational skills and choose to simply imagine progress and connections and leave the basics and the simplest of practices behind, missing a lot of good opportunities to develop and notice in the most practical ways in these opportunities found in doing their gong fu.

Keys for mental unification, as I’ve said, are often found with congruency, intention, and working simply with the basics. In being practical and if you are “willing” to stay open with your attention to connection... allowing your intention to congruently explore the development of yourself as you train basics in this fashion now... then results will commonly start showing up like fruit on an apple tree. Simply noticing, exploring deeper, being practical and no worries, forcing, or imagining in wanting to feel the woo woo stuff... Functional... is the one simple key... with the body and the mind in so many trainings and in Wujifa practice. So you want to develop internal movement more clearly then develop your fascial connections... relax and ground and get some verification... test it out... being practical about where you are... even the high level masters have pointed out that they don't always do it correctly and that is the wonderful part… to be able to discover new and deeper refinements and growth in this opportunity and in Wujifa liangong and other gongfu and qigong practices.

Hence this is why I believe... for example in practices like Wujifa stance training... it can be so very helpful to explore and notice your mindset, the frame(s) which you are looking through and how these frame(s) color everything else. People may have many different intentions... lead the Qi, quiet the mind, martial intent… I might suggest that noticing the parts like this cannot be called Wuji and/or Wujifa. Yet, when we notice connection and connecting... our intention and attention with being connected... we begin noticing everything as being one... big or small. We are where we start, and so we start where we are and grow. Hence Wujifa as a practice, method, and in principle has a lot to be explored and discovered, and reveals as much about you as you are open to... within... this kind of discovering.

Click here to read: Suggested Mental Unification Paradigms of Wujifa Practices (Part 1)
Click here to read: Suggested Mental Unification Paradigms of Wujifa Practices (Part 2)

(Part 2) Suggested Mental Unification Paradigms of Wujifa Practices

2009-05-15T01:22:00.007-04:00

There are as many different ways to train as there are different methods and frames we might choose to engage in doing. As this blog is about Wujifa practice, I’m sure it will also be bound to apply to other aspects or practices. Saying that, here is part 2 of the series and some more simple suggestions for other ways for practicing Wujifa, let’s say as an awareness practice, for an example as in standing.

Suggested Mental Unification Paradigms of Wujifa Practices (part 2 of 3)

Have you ever noticed how many different kinds of people there are? People have different personalities and different approaches in how they engage, how they train, and the methods of their practice. In Wujifa, let’s keep it simple and say in the practice of standing or side to side. Some people like and follow the belief that ultimately the key is in training the mind... others the body. Some would like to skip over basics and seek out and/or move right to more advanced practices or aspects. Foundations are always so important to whatever you’re building.

What I have noticed for myself over the years is “You are where you are,” and that is the simplest place to begin. Although, I want to say that it is also important to have skilled teacher’s (or teachers’) insights (we’ll leave that for another series.) Although, I will say having these insights and verifications are key for also discovering useful methods and truly making progress. At the same time, remembering that you are always the one who makes the choices is very grounding. In this choice, be honest with yourself and what you choose to do.

Personally, I believe the very basic practices are the most important, and where the most gain can be found time and time again. Simply remember, whichever door you chose to enter, the body and the mind are an important connection in whatever you do. Allowing these to connect and develop can be so helpful in rediscovering more depth in your training, motives, and overall outcome.

By noticing connections... and attuning with ones attention... and developing the options to explore the results of one’s intention with congruency one will discover these fundamental keys and opportunities. Here are some examples of ways to engage in them.

A grounded Intention… Each person, his or herself, is responsible for their re-organization. Whether they know it or not, the power for change is with self. Owning this is a mind-set I believe is basic for practical self discovery and practice in Wujifa. In saying that, I will repeat that working with a qualified instructor and validating progress is also very important. It may take years to weed out the crap, as well as to understand what works for you.

Experience... the body and mind "dance" in a sense that they influence each other... willingness to allow how they influence congruency is a response-ability within.... notice the word "willingness." Experiencing the dance is a key to the mindset, and for making personal progress.

The Dance of Mindset… For example, trance as in Milton Ericson’s world is similar to what I’m talking about. It is more about letting the subconscious respond effectively and directly... there is a difference between zoning out while training Wujifa, and in trance, or (being "in" as in a focus that leads you to the door) entrance... allowing you to open (the entrance) to the possibility (the entrance) to change... "Notice, how, you feel"... and how you can... do this more... as you train.

Milton Ericson, in a paper titled “Hypnotic Therapy” (1948/1980b, p.461): The induction and maintenance of a trance serve to provide a special psychological state in which people can re-associate and reorganize their inter psychological complexities and utilize their own capacities in a matter and accord with their own experiential life.

More on this for those who are interested can be found at Google Books in: The Psychobiology of gene expression By Ernest Lawrence Rossi http://books.google.com/books?id=srNWwwslgjQC&pg=PA141&dq=1948+Milton+Ericson

Zoning-out while practicing Wujifa “stance” training for example is akin to, or a component of what might be called a dead-post stance. I will suggest that this willingness, this sub-conscious focus and how this engages RAS responsiveness is more about waking up, and seeing with new eyes as you train as we are walk through what I’m suggesting as the entrance as stated above. For example, notice how so many arts talk about the beginner’s mind. This beginner’s mind is or can be so helpful, as this can allow one the space to be critical in a “functional” way to what one is doing or what we are doing at the time. This is one form of personal “allowing” I find helpful, as there is always more to be revealed and discovered.

Notice... how many... useful ways... You can

Do this all the time... naturally...

Even when you notice those things… you

Might believe distract you... yet you notice

How they are really

Contributing to…

This place you find yourself

Right now

So, here is a practical simple focus one can start with: being open to noticing the feeling. Being, open is a keyword here: feelings can change as you grow and learn... also, over thinking for example, can bring too much focus, and a closing down... A “simple” focus in noticing may "ALLOW" more opening to noticing with congruency and intention to be discovered. The beginners mind, open to discovering and with the willingness to “eat bitter” (eating bitter for most people is a developed taste, and like a medicine, at times very useful), as well as the other more pleasant flavors.

The beginner’s mind I believe is so helpful in so many ways as you’re learning. Being open to discover… as it may be easier for one to have less ego attached to old habits and patterns that may hold back noticing of more useful practical aspects that could really boost progress.

I have found that self discovery and moving toward exploring this energy (I mean that in a normal everyday way) develops as we learn “how” to notice ourselves, and how we grow and change in the process. This is the unique opportunity for noticing, growing and caring for ourselves. This opportunity is not the methods themselves, but in the quiet time we take to look inward and outward (for example as we stand) and notice. Yes, that is still a method, depending on how you look at it... Yet, this is an opportunity to discover and train self discovery... within the method or process.

This is Part 2 of 3 in a series on some of the various mental unification paradigms various people use to assist in their Wujifa practice and training.

Click here to read: Suggested Mental Unification Paradigms of Wujifa Practices (Part 1)
Click here to read: Suggested Mental Unification Paradigms of Wujifa Practices (Part 3)

Suggested Mental Unification Paradigms of Wujifa Practices Part 1

2009-05-08T01:27:00.003-04:00

There is a Daoist saying that suggests “hide universe in universe.” Sometimes it’s the most obvious things that can the most elusive. Hence people mystify or complicate various aspects of what should be basic and self evident. In this 3 part series we will attempt to explore some simple ideas of what and where one can begin to explore this deeper aspect to training.

Suggested Mental Unification Paradigms of Wujifa Practices (part 1 of 3)

Let me start off by saying that I personally consider and contemplate the philosophy that wuji is all around us, as a useful one. The awareness that everything is one, connected, and commonly be rediscovered by simple refinement practices and training. I have found that this model has been helpful and have discovered myself returning to this as one of the useful paradigms for training.

Often many, or even most people spend their whole life dividing and separating (mechanical thinking) everything into bits, objectively or subjectively separating themselves from everything, exploring connections outside themselves or even forgetting the simple practical basics, even to the extent to imagining and seek mystical connections.

It's started with a choice. Simply begin with noticing, and being responsible with accepting this concept is a good place to start. Developing and noticing of simple connections that can be resolved starting with one's self, and/or where you realistically believe you are in that moment.

In Wujifa we notice the opportunities to rediscover this connection personally in what and how we train. To the level we train is the level we can express these connections... like the theory of relativity or the big bang and the universe... the size is relative... yet noticing our simple physical connections in how and as we train... this is an opportunity for each of us... and the gift... called Wujifa... there for those of you who are willing to!

Chen style Taijiquan Master Chen Xiaowang often says “one part moves, all parts move” as the principle for practice. The method often used, for example in silk reeling start out with a very basic step-by-step procedure. Yet, as one develops, one discovers "Chan Si Jing" or silk reeling runs throughout the whole of the practices and becomes a very deep practice in and of its self. This is just one example of hiding the universe in universe. The elusive obvious and as one gains more understand one can also explore the expression within these different models and methods.

This is Part 1 of 3 in a series on some of the various mental unification paradigms various people use to assist in their Wujifa practice and training

Click here to read: Suggested Mental Unification Paradigms of Wujifa Practices (Part 2)
Click here to read: Suggested Mental Unification Paradigms of Wujifa Practices (Part 3)

The Concept of "Sit Down" in Wujifa Standing...

2009-04-28T01:07:00.002-04:00

The basic concept of "sitting down" is an important one when you are first learning Wujifa standing (Zhan Zhuang). So, with this in mind I will do my best to sharing some helpful information on this and a few other helpful bits to explore. On that note hopefully you find something below to help as well with your own personal Qigong training.

The Concept of "Sit Down" in Wujifa Standing...

One of the opportunities we get to develop in Wujifa is intention. Overtime you will develop different ways to "allow" your intention, one is by simply playing with some of the basic concepts of Wujifa practice while you are learning and training. Of course if you train Wujifa you are well aware of the basic ideas of 1, 2, 3, 4 and 1, 2, 3, 4 that are methods to help you discover the feeling of aligning your structure are one of these tools. Although as we know this example is only a method or opportunity for discovering the feeling of alignment. The ideas of 1, 2, 3, 4 and 1, 2, 3, 4 as shared in this practice are simply a method or frame work to notice and discover the feeling of a relaxed structure. The focus is on getting and developing the feeling of connection and developing these. The connection that you'll develop when you have a relaxed aligned structure.

Now I will say I have noticed over the years that it is pretty common for people to make the methods of discovery more important than simply discovering more deeply the feeling of a relaxed connected and aligned body. Also, those who have often discovered this, that is developing your intention, can also be very useful as well not only in Wujifa but in so many areas of your life. Now, I will say at times it can be useful to do something (methods) to help one in discovering these insights. If I were to share one simple thing here, I would say "Be congruent with the intention" with the understanding this is very important for developing/development of neural pathways in ones brain and strengthening the connections both in this brain and in the body.
Learning to notice the "feeling" of your development and how it changes is a good step on the path. Also, learning to simply notice the different feelings is a good habit to develop. Many times a new person might feel that there is so much new information they need to track "all" this different data or in the process they put all their faith in the methods and data, and "methods" becomes their primary focus.
When you are first learning and practicing Wujifa it is true that focusing on certain methods can be productive. Although, as students, we also need to be aware that these are not the primary focus or intention. Actually I will suggest that even this noticing of the feelings in a way is actually another "method" as well, as you progress, and is not a primary focus, as you grow and develop these connected movements.
So, you might ask “What is the primary focus?” I would suggest that simply the metod of being “congruent” with how you connect and move and respond functionally in a unified and productive way can be a good idea that can help you with developing the so called “feeling” of the intention that Wujifa can assist us with as we train.

All that being said I would like to share something that I believe is another good "method" for developing some of the feeling that can be very useful when starting out with basics in Wujifa qigong. Many have heard that sinking the weight so the top is light and the bottom is heavier is one of those feelings one can discover and play with that is helpful both for those who have practiced for a little while and even for the person who is relatively new to Wujifa standing practices (Zhan Zhuang). In saying this, what I will also suggest looking for the feeling of "sitting down" or the process of sitting down.
As we know in basic Wujifa method of 1, 2, 3, 4, and 1, 2, 3, 4 that the discovery of the feeling of the inguinal crease area. What we also call “1” in this paradigm is the inguinal crease. The inguinal crease is suggested as "in" and "2” in this model the sacrum is "allowed" to relax "down" by relaxing the lower back (This is different than tucking and take a while for some to get). So, the common feeling for many people is the feeling "as if" they are starting to sit down on lets say a bar stool.
I would suggest that people should "relax and allow" their practice to seek and develop this for awhile until they build in the feeling, as well as the commonly suggested feeling of light on top and the lower parts heavy. As you might discover this "image" of sitting down can be helpful for people who want to allow the noticing of this feeling while standing. Remember, continue to notice this intention of sit down in a relaxed way (Remember the Wujifa saying "Relaxed is not limp"). Over time if you play as suggested here you may start to notice how much this will contribute to your Wujifa stance practice (Zhan Zhuang).

If you have any questions... as always... feel free... and ask…

Also check out: More on Zhan Zhuang and Movement

Also check out: Basic Tips for Zhan Zhuang and the pelvis
Also check out: Zhan Zhuang Alignment
Also check out: Keys for Developing the Inguinal Crease, aka Kua, with Wujifa Side to Side Practice
Also check out: Wujifa Two Feet and What Does This Mean

WUJIFA LIANGONG

2009-04-25T16:45:00.000-04:00

- WUJIFA LIANGONG -

Wu (undefined, primordial, nothing) Ji (ultimate) Fa (principle, law) Lian (Practice) Gong (skill)

Wu (Nothing) Ji (Ultimate) Fa (Principle) - This could mean ultimate primordial principles or totally void of principle. Lian (practice) Gong (skill) - Simply said its meaning is to train for development and competence.

I personally believe when we combine training with Wujifa, is where we seek the deeper connections with the principle of connection become a natural skill. I also like the "concept" of there being no named "methods" to discovery of "Connection." Yet, in reality one has to start somewhere, and so as there may not be a real method or methods, various approaches may make sense as functional means to gaining clarity of a deeper understanding.

When one trains Wujifa we learn connection, connecting... oneness in response, intention, and congruently as in being, we are human. Those of you who like to explore some other thoughts on this, or for those whom might enjoy a little deeper methods on the meaning of these concepts connected with Wujifa I might suggest the following ideas.

In some Daoist practices the individual seeks the result of a very clear and focused mind and as a result, an inner strength that will be said to cause one's mind to be unmovable. Hence the concepts of no emotion, no fear, a calm serenity like those of the ancient ones who have had come before. Like those whom had attained high levels of cultivation. Through their "gong" were able to detach at some level, the mind from all associations and relations of condition, and such is one example of the concept of Wuji consciousness for those individuals.

One of these basic beliefs in those Daoist practice is that the physical manifestation of something we choose to create and or do comes from thought, thought springing forth from desire, and desire springing forth from thought. Simply said, that thought and desire are formed from manifestations that are stirred up by this movement of the mind within the ultimate primordial or this Daoist view of Wuji.

Daoist tend to suggest one constantly is existing within this concept of Wuji, yet it is due to conditions, thoughts, desire/emotions and such that the mind is so busy that this mind is not aware of being there. Does a fish know it is in water? It's actually so much more than understanding that being is not a kind or type of separate thought saying that one is in Wuji. It is a natural state... Although there are other groups, for example some sects of Buddhists who also say that this "being" is not the ultimate or highest state of consciousness attainable.

To simplify you might see it as simply being in a natural state... like how an animal might naturally respond and connect with its environment responding as a whole without thought... I believe that as we train one of the aspects of the mind that is develop the RAS (The RAS is located within the core of the brain near the brain stem. Visit en.Wikipedia.org/wiki/Reticular_activating_system if you want to dive into these mechanics deeper) and in doing so we can discover that we do not need to think about what we have connected with, we can just respond naturally. How deeply one can allow these types of shifts to surface within, are possible, and what is called a deep understanding of skill and gongfu. This could be seen as another view of many so called levels in allowing and developing, and as allowed these shifts can develop in the practice of Wujifa, if practiced as some might say "correctly."

The following is from Wikipedia:
Wuji, (無極), in Taoist philosophy, is the primordial state of non-being, a state of Nothingness and boundlessness or that which is without Bounds or Limits. Wuji like Tao, is and lies within all of the universe and in the human anatomy. It is the central definition to what Tao is in chapter one of the Tao Te Ching.

In Xiuzhen, Wuji or Dao is a state of Hunyuan Yiqi (混元一炁) in which Hunyuan is the Chinese equivalent of primordial, Yiqi is the one qi the original state of qi, together Hunyuan Yiqi is loosely the primordial qi. The state of Taiji is Xiantian Yiqi (先天一炁), or pre-birth qi. Note the word Qi (炁) differs to blood circulation in qigong.

See: Wikipedia