Perform 10 repetitions on each side.
Go at your own pace
Adjust for injury and age
Regularity is more important than intensity
The 10 Exercises:
1- Bend forward, then backward
2- Bend to one side, then the other
3- Knee circles
4- The seahorse rides the waves
5- The phoenix stretch
6- Kick ups
7- Arm and waist circles
8- Wuji squats
9- Tiger crouches
10- The washing machine
Here is the final installment #10 of 10. Please refer to the "10 Exercises #1" post for some history and comments on these truly marvelous exercises. If you click on the Label "10 Exercises" on the left, all 10 exercises will be grouped together on one page.
The 10 Exercises are required material in the American Karate-do (youth and adults), Little Dragons and Bagua Zhang programs.
Thank you Master Leung Kay-Chi for sharing them with me all those years ago [Bow].
Lesson 1:
Learn them,
commit them to memory,
continue to refine them,
then, do them daily.....
This is the second exercise of ten, eight more posts to go.
Please refer to my first post on the 10 Exercises for background and lessons on this set.
At a recent Bagua Zhang class Sifu leads the group through the '10 Exercises'.
I learned this set from Master Leung Kay-Chi in the park in Boston during the summer of 1979, when I first started to study Bagua Zhang.
These 10 Exercises are shot in real time (with 10 repetitions each exercise) and will be published one per post. This is the first of ten posts: #1 Exercise, nine more posts to come.
I have a number of variations that I use for the various martial arts and classes that I teach. This particular set of posts will be the originals (as I remember them) that I learned from Master Leung.
Many thanks to Master Leung for sharing these very special exercises with me all those years ago. I've been practicing them regularly now for three decades and have taught them a few thousand times. I have seen excellent results, especially for those that have practiced them regularly (daily), over an extended period of time (decades).
Lesson 1:
The 10 Exercises are excellent calisthenics!
Do 100 repetitions each and see what I mean!!
They are also an excellent set of Qigong exercises....
With T'an T'ien Breathing..
Do them slowly with mind intention...
They will help you to develop correct inner and outer principles and feelings
that lead to excellent martial arts skills, balance and whole body power!
They will help you to cultivate robust health:
A strong, flexible, coordinated body and.....
a calm and centered mind......
The Youth Karate-Do class practicing the #9 exercise from the 10 exercises. This is a variation that combines several postures (and variations) from the Ba Ji set of 8 Stances.
Lesson:
Balance on one leg
Squatting down on the same leg
needs strength
and flexibility
rise up and issue from the same leg
be clear about the 'line' of power
through your entire body
from rear foot
to palm strike
'whole body power'
issue from the ground...
leg to waist
spine to arm
out into the Universe!