bagua neigong sample
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10. Standing Snake Body
Stand in a horse stance with the legs about shoulder width apart. Sit down
in the stance, maintaining the normal alignments (sinking the tail;
suspending the head; tongue on the roof of the mouth; etc.). Raise the
hands to shoulder height, with the palms facing down and the elbows
slightly bent. Without turning the hips, push the right side of the body
forward, so that the right palm moves forward and circles slightly inward.
This will make the left side and palm draw back slightly. Then push the
left side of the body forward, so that the left palm moves forward and
inward. As you continue, the movement becomes smooth and fluid - first
one side, and then the other, moving forward and inward (figs. 10-1 to
10-9).
The movement of the arms is driven by the ribcage, so that the ribs
perform a snake-like undulation which pushes the side and arm
forward. The arms remain relatively still, bending and extending only
slightly, because it is the ribs that move them forward and back. The arms
do not move independently of the rib and waist action. The hips are
relatively still, as are the legs, but there will be a slight spiraling
movement through the legs and hips that is natural and unforced.
10-1 10-2 10-3
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10-4 10-5 10-6
10-7 10-8 10-9
Perform this action for a minute or so. Then sit down in a lower stance, so
that the hips remain facing forward as the torso turns leftward. In this
position, continue the snake-body action. Notice how the right ribs must
extend farther for the arms to reach outward (figs. 10-10 to 10-15).
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10-10 10-11 10-12
10-13 10-14 10-15 Perform this action for a another minute or so. Then turn the waist
rightward and continue for another minute.
Important Considerations:
The arms bend and extend slightly, but the movement should come
from the ribs and waist rather than from the shoulders.
The shoulders are relaxed and the elbows hang downward
throughout the exercise. If the shoulders are tight or uncomfortable
you are using the shoulder muscles rather than the ribs and torso to
generate the movement.
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11. Slapping and Flicking Hand
The Slapping and Flicking Hand exercises are key exercises in the internal
arts. They cannot be practiced enough.
11a. Single Arm
Step the right foot forward in a natural step. The distance between the two
feet is approximately the width of the hips. The arms hang downward.
Shift the weight backward as the torso turns to the right. This causes the
right arm to swing backward and upward so that the palm slaps the
Dazhui (DU 14) acu-point at the nape of the neck as the elbow bends. This
winds the waist and body into the start position (fig. 11-1).
As the waist begins to rotate back toward the left, the arm drops and the
palm strikes the right buttock with a shearing motion in the area of the
Huantiao (GB 30) acu-point. The weight continues to come forward and
the waist continues to turn left as the right arm crosses the centerline of
the body and curves inward and upward in a spiraling motion. As the
weight finishes coming forward and the waist finishes turning left, the
lower arm and hand flick outward as though striking with the back of the
hand. The hand is now open or in a loose fist (figs.11-2 to 11-11).
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As the hand finishes this flicking motion, the body begins a backward
shift and the waist begins to turn right. This motion pulls the hand and
arm so that the back of the hand falls to strike the front of the right kua on
the thick tendons just below the hip bone - the area of the Biguan (ST 31)
acu-point. The weight continues to shift back and the waist continues to
turn right, so that the arm swings back, up and over to strike the Dazhui
acu-point again (figs. 11-12 to 11-19).
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11-1 11-2 11-3 11-4
11-5 11-6 11-37 11-8
11-9 11-10 11-11 11-12
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11-13 11-14 11-15 11-16
11-17 11-18 11-19
Repeat 20-40 times. Then switch and do approximately the same number
of repetitions on the left side, with the left leg forward.
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Important Considerations:
Slapping and Flicking Hand has four distinct movements, or
counts:
1) strike nape
2) strike buttock
3) flick hand out
4) strike front of hip
The motive power and force is generated by the legs and waist,
while the arm stays relaxed and is thrown or whipped by the
rotation of the waist and the driving power of the legs.
The head faces front and the eyes look forward throughout the
exercise, even though the waist is turning right and left.
The head stays erect and lifted throughout the exercise. Avoid
shortening and contracting the neck or dropping the chin when
slapping Dazhui.
When the hand drops from Dazhui to execute a shearing strike or
slap across the buttock, the action of the waist and the shift towards
the forward leg make the arm cross the centerline of the body to
spiral inward and upward. In order for this to happen, the hand
must drop to the back right corner (as it leaves Dazhui) before
moving forward. This movement of the arm must be coordinated
with the waist action.
All of the movements should be loose and natural, without tension
in the arms or shoulders.
See the following pages for a slightly blurred, but more dynamic view
of the Single Slapping and Flicking Hand. These photos illustrate how
the actions of the legs, waist and body guide and throw the arms
along their curved, arcing trajectories (figs. 11-20 to 11-31).
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11-20 11-21 11-22
11-23 11-24 11-25
11-26 11-27 11-28
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11-29 11-30 11-31
11b. Double Flicking & Slapping Hand
Start with the left hand out as though it has just finished flicking outward,
and the right palm on the Dazhui acu-point. The waist is turned right.
Either leg can be forward. The legs are slightly straightened with the
weight between the two feet.
Let the knees bend slightly as the arms drop and the waist begins to turn
left. The back of the left (front) hand drops to strike the front of the left hip
and the right hand drops to strike the buttock area in a shearing motion
with the palm. As the legs straighten slightly and the waist continues
turning right, the right hand crosses the centerline and spirals up to flick
outward and the left hand swings back up and over to strike the Dazhui
acu-point (figs 11-32 to 11- 40). Then repeat on the other side (figs. 11-41 to
11-48). Perform Double Flicking and Slapping Hand for 20-40 repetitions.
Then switch legs. Make sure you do the same number of repetitions with
each foot forward.
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11-32 11-33
11-34 11-35
11-36 11-37 11-38
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11-39 11-40 11-41
11-42 11-43 11-44
11-45 11-46 11-47
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11-48
Important Considerations:
There are two distinct motions that make a 2-count: 1) the arms
drop and hit the hip and buttock at the same time as the knees bend
slightly and 2) as the knees straighten slightly, one hand flicks out
while the other slaps Dazhui.
All the other alignments and considerations are the same as when
using single arm.
When performing the Double Arm Slapping and Flicking Hand,
there is less of a forward and backward weight shift. Instead, the
legs naturally bend and extend slightly, in order to drive the
movement of the arms.
Pay attention to both the hand that goes out and the hand that is
returning. There are many hidden martial movements - strikes,
seizing hands and even throws - within the body actions
Training Tip:
The Slapping And Flicking hand exercises are seen in Tong Bei Quan
(White Ape Boxing) as well as in Ba Gua Zhang. These exercises develop a
loose, relaxed power that is generated by the waist and legs The qi and
blood are literally thrown out to the hands. Dazhui, Huantiao and Biguan
are important gate points that regulate the movement of qi to the hands
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and feet. Striking these points opens the gate and allows energy to course
through the channels in the arms and legs. These exercises also have many
applications in self-defense.
12. Three-Way Slapping
Stand with the feet parallel, roughly shoulder width apart, and the arms at
the sides. Turn the waist right, letting the weight shift to the right foot, as
the left arm swings across the body and folds inward. The palm slaps the
top of the right trapezius muscle, with the left middle finger reaching the
right Jianjing (GB 21) acu-point, which is on the high point of the trapezius
muscle (figs. 12-1 to 12-5).
The waist turns left and the weight shifts to the left leg, as the left hand
falls and swings past the left hip to go backward and upward, turning
over to slap Dazhui as in the previous exercise (figs. 12-6 to 12-12).
The waist begins to turn back toward the center as the hand falls. The
thumb of the left hand tucks inside the palm so that the ridge of the
forefinger and thumb (ridge hand) strike the side of the buttock muscle
just behind the hip bone. This stops the waist action (figs. 12-13 to 12-15).
The waist immediately turns left and the right hand swings across the
body to strike the left Jianjing acu-point, thereby repeating the movements
(the three slaps) with the right arm. Alternate right and left for 20-40
repetitions.
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12-1 12-2 12-3 12-4
12-5 12-6 12-7 12-8
12-9 12-10 12-11 12-12
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12-13 12-14 12-15
Important Considerations:
There are three distinct movements that make a 3-count: 1) strike
Jianjing, 2) strike Dazhui and 3) ridge-hand to the buttock.
As in the previous exercise, the motive power and force are
generated by the legs and waist, while the arms stay relaxed and
are thrown or whipped through their motions. All the movements
should be loose and natural, without tension in the arms or
shoulders.
The head does not turn independently, but is connected to the
turning action of the spine and waist. Make sure that the ridge-
hand strikes just behind hip bone in the buttock muscles. It does
not strike the hip bone .
13. Body Slapping High & Low
Slap High
Stand with the feet about shoulder width apart and the hands at your
sides. Quickly turn the waist leftward, generating force from the legs, so
that the hands are thrown outward from the body. The right arm swings
out and across the front of the body, while the left goes out and wraps
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behind the body. The waist turns back toward the center as the arms
finish their swing and wrap to strike front and back simultaneously: the
right (front) hand strikes the Jianjing acu-point as in the previous exercise,
while the back of the left (rear) hand strikes just below the right shoulder
blade (figs. 13-1 to 13-6).
As the arms recoil they coordinate with the now rightward movement of
the waist, and are thrown outward to eventually strike the right Jianjing
acu-point (left hand) and the left shoulder blade area (right hand) - see
figs. 13-7 to 13-14. Repeat 20-30 times, alternating left and right.
13-1 13-2 13-3 13-4
13-5 13-6 13-7 13-8
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13-9 13-10 13-11
13-12 13-13 13-14
13-15 Position of Hands Striking Shoulder Blade and Jianjing
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Slap Low
This exercise is essentially the same as slapping high, except that as the
waist turns back toward the center and as the arms finish their swing
(wrapping to strike front and back simultaneously) the front hand strikes
the Dantian area below the navel. Simultaneously, the back of rear hand
strikes over the opposite kidney (figs. 13-16 to 13-20). As the arms
rebound, they swing to wrap and strike on the other side (figs 13-21 to 13-
25). Repeat 20 -30 times.
13-16 13-17 13-18 13-19
13-20 13-21 13-22 13-23
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13-24 13-25
13-26 Position of Hand Striking the Back
Alternate High and Low
Alternate slapping high 2 times and then low two times 2. Repeat this for
another 20-30 repetitions.
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Important Considerations:
As in the previous exercises, the motive power and force is
generated by the legs and waist. The arms stay relaxed and are
thrown or whipped through their motions. All movements should
be loose and natural, without tension in the arms or shoulders.
The arms must stretch out like ropes being whirled around a pole
before they wrap and strike.
The strikes are simultaneous, so that as the force of one strike
passes through the body it is met by the equal and opposite force of
the other strike. In this way the forces cancel each other and there is
a sense of packing energy into the body.
Make the exercise smooth and continuous, without breaks.
14. Rotating Arms in Opposite Directions
Put the right leg forward in a natural step. Lift the arms overhead
stretching the ribcage upward. Turn the waist to the left and split the
arms: the right arm moves forward and down, and the left arm moves
backward and down (figs. 14-1 to 14-6).
As the arms pass the hips, the waist turns rightward and the left arm
moves forward and upward, while the right arm moves backward and
upward. As the arms pass each other overhead, the waist begins to turn
back to the left and the arms move downward again (figs. 14-7 to 14-14).
Continue rotating the arms in this direction for 20-30 repetitions. Then
reverse directions for another 20-30 repetitions. Switch legs and perform
20-30 more repetitions in each direction. The head does not turn
throughout the exercise. The nose is oriented forward and the eyes look
straight ahead.
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14-1 14-2 14-3
14-4 14-5
14-6 14-7 14-8
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14-09 14-10 14-11
14-012 14-13 14-14
Important Considerations:
As the arms rise, there is a slight straightening of the legs. As the
arms fall, the legs bend slightly. This may simply be an internal
feeling rather than an overtly visible movement.
The arms maintain their shapes but are driven by the slight rise and
fall in the legs and the turning of the waist.
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The arms stay relaxed and are thrown or whipped through their
motions. All the movements should be loose and natural, without
tension in the arms or shoulder.
The waist must turn from side to side for the movement of the arms
to stay smooth, connected and natural.
Although the waist turns, the head is oriented forward and the
gaze remains forward throughout. Turning the head will disrupt
the smooth action of the arms and waist.
Training Tip:
Rotating Arms in Opposite Directions teaches the body to execute Pi
(splitting). Pi is one of the eight key hand actions in Ba Gua Zhang. It is
less an action of the arm then of the body. Feel how the body itself splits
to the front and back in order to perform the exercise with both grace and
relaxed power. Arm rotations cannot be practiced enough. Once you can
perform Rotating Arms in Opposite Directions smoothly when stationary,
try the exercise walking forward and backward, walking in a circle and
shifting side to side without breaking the smoothness and fluidity of the
arm movements and the splitting action.
15. Windmill Arms
Stand with the legs wider than shoulder width apart. the arms stretched
out to each side at shoulder height, with the palms facing forward. Turn
leftward and shift the weight to the left leg as you push through the sole
of the right foot, extending through the right leg and allowing the right
foot and kua to turn inward. Simultaneously, as the weight shifts to the
left leg, the left arm swings downward and then backward as the waist
turns completely to the left, driving the right arm which also swings
downward (figs. 15-1 to 15-4).
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