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October 2, 2011 at 4:11 pm #128379
AnonymousGuestHello All, just in case anybody would find this useful…
Hsing-I Chuan DVD Set Contents
Disc 1
1. Introduction
-Standing postures and San Ti
-Martial relationship between Hsing I and Bagua
-Mental attitudes and their effects
-Relevance to spirituality
2. Preparation
-Look at and focus on your index finger
-Relax your eyes, breath and nervous system
3. Alignments and Movement
-Keep the knees safe
-Narrow stance with one inch between the heels
-Different styles have different hand movements
-Lower tantien is important
-Turn the waist like a cylinder
4. Some Basic Principles
-Impact momentum and wave power
-Basic starting hand movement
-Importance of keeping the perineum open
-Keep looking forward and avoid internal resistance
5. Four Points Alignment
-Shoulder’s nest and kwa
-Partner exercise
6. Knee Alignments
-Anatomical and movement considerations
-Knees are like elbows
-Chi, illness and pain
-Alignment limitations
-How knee damage is created or lessened
-The mind can exceed the body
7. Spine and Lower Tantien
-Generate maximum health and power with your spine
-Drop, elongate, wrap and tuck without thrusting the pelvis
-Release the psoas and lower back muscles
-Relax and let go rather than tense
-Partner exercise to drop the pelvis
8. Experiment
-See if better alignments can increase your power
Disc 2
1. Making a proper Hsing I fist
2. Initial Fist Movement
-From your lower tantien to mouth, nose and out away
-Twist like a drill
-Hsing I hand never retreats
3. Hsing I Mind
4. 2nd Hand Movement
-Raise the lower hand up your centreline until it becomes hidden in the bend of your elbow
-Mind stays focused and relaxed
-Neither the mind nor the body should contract
5. Third Hand Movement
-Up and down fists exchange places
-Hand may retract but not the mind
-Keep the elbow bent
6. Importance of the Lower Body
-Foot hand coordination
-Lowering the lead foot
-Open the perineum and pelvis by using the knee
-Chi circulation in the legs
-Partner exercise: Using the legs to open the pelvis
-Difference between dropping chi and physically dropping the hips
7. Improving Your Stance
-Why long or short stances
-Legs engage the pelvis and spine
-Strain and stress destroy stamina
-Test: Engaging the legs by pushing the belly
Disc 3
1. Partner Exercise
-Test the ability to sink or raise chi
-How this is applied in martial arts
2. Opening and Closing Your Feet
-Difference between tensing and gently pulsing
-Opening and closing implications for health and stress reduction
3. Ankles
-Twist to open the ankle joint
-Avoid compaction so you can bounce your ankle
-Power testing partner exercise
-Nervous system (fire) and bodily fluids (water)
4. The Power to Do
-Internal strength requires your system to be open
-Moving through obstacles and learning in China
Disc 4
1. How the Hands Split in Pi Chuan
-“An” or pushing down
-Focus on many as if one connected piece
-Implications od Pi Chuan’s cut in terms of chi, health and power generation
2. Twisting the Arms Inward and Outward
-Initial positioning of the palms determines how to do in ward or outward twisting
-Creating power with the lower tantien, inward and outward twisting
3. Focus on the Upper Body
-Palms go either down or down and forward
-Technique to drop the elbows and power
-Inward twisting draws power into your core
-Outward twisting projects power away from your core
4. Strength, Internal Power and Your Body
-Importance of standing
-Bruce’s I Chuan teachers
5. Basic Hsing I Principles
-3 pressing or “Ding”: Tongue, hand and neck
-Blood circulation between the brain and body
6. “Ko” or Hooking
-Edges of the shoulders, knees, palms and feet
-Test “Ko” power
Disc 5
1. Tiger’s Mouth
-Chi flows in the hand
2. Upper Body Alignments
-Wrapping the chest
-Bowing and lifting the spine
-Gently lift the crown of the head
3. Review and Q&A
-How far apart should the feet be?
-Tension and dissolving?
-Rounding, sinking and lifting in day to day life?
-Standing, fatigue and opening and closing?
4. Standing and Preventing your Body’s Chi from Becoming Stagnant
5. Mind Holds the Chi and the Body
-Sink chi to the lower tantien
-Part of your mind stays in your lower tantien
-Movement of chi between your foot and your lower tantien
6. Pi Chuan Martial Applications
7. Half Steps or Worm Walking
-Step forward and return to the exact same stance
8. Martial Applications
-Closing distance gaps
-Keeping your opponent planted to the ground
9. Where Does Body Movement Originate?
-Waist moves the foot
-Foot moves the waist
-Both move together
Disc 6
1. Different Hand Movements
2. Movement of Pi Chuan
-Step forward to drilling fist
-Bring feet parallel without the hands retreating
-Half step forward to finish Pi Chuan
-Look forward
3. Why Liu Hung Chieh Began Daily Martial Practice with Hsing I
4. 3 Holdings
-Mind holds the root of the tantien
-Mind holds the body as its focus
-Arms hold the integration of the four limbs
5. Gaze and Breathing
-Two kinds of reverse breathing
-Will and “Tan Jung”
-Relax the brain through the eyes
-Inhale and exhale your chi in stages
6. High, Medium and Low Levels of Hsing I Breathing
Disc 7
1. Breath, Energy and Mind Become One
-Taoist sounds to activate, energize and stabilize the practice
2. 3 Fallings or Sinkings
-Chi falls to the lower tantien
-Shoulder edges sink
-Elbows dig downwards
3. Chi Falls to the Lower Tantien
4. Shoulder Edges Sink
5. Elbows Dig Downwards
6. Other Principles of Hsing I
7. 3 Different Styles of Beng Chuan
-The 3rd Hsing I Wood Element or Crushing Fist
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