Wujifa Zhan Zhuang: Relaxing the Belly

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

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 his dissertation 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

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.