Xingyi, Bagua, Tai Chi - Seminar in Boulder, Colorado with Matt Autrey - November 8 & 9!

Xingyi, Bagua, Tai Chi - Seminar in Boulder, Colorado with Matt Autrey - November 8 & 9!

Training Methods

Just a little ramble about training methods I've used in the past 10+ years doing Bagua..
I am a HUGE fan of training methods.  These are the building blocks that form the structure that we build all of our skill sets on.

In Gao style Bagua we have several sets of training methods that simplify movement and allow for the mind and body to more easily grasp and refine certain skill sets.  Basic training methods provide a way to systematically refine the coordinated power of your structure from head to toe.  
These are the three sets that I most commonly use, there are other exercises that work in the same way these do, I just find these the most simple to perform. (The idea being, the more simple the movement the deeper I can focus my mind).
 These three sets are: 

1. 8 Basic Hand Methods/Ji Ben Shou Fa - This set focuses on the hand structure and coordinating it's movement with that of the torso. The 8 basic hand method exercises that I teach are used as a tool to coordinate the hands and body.  Feeling how the movements and articulations of the hands correlate with the movement of the torso/body.  The feet do not move at the basic level of this set so you can focus on just synchronizing the hands and the torso.
2. 10 Heavenly Stems - This set focuses on developing the power of the core/trunk.  The main motions of the 10 Heavenly Stems/Tien Gan are performed with more stationary footwork so you can put more focus on developing the coordinated power of the body and arms.   Tien Gan are great for developing power in the trunk and legs.  This set develops the connection between the body and the limbs.  They are most often done as a solo practice, but I'll occasionally teach as a partner exercise so people can get the benefit of having some bio feedback in their structure.
3. 8 Big Opening Palms - This set focuses on footwork and how we utilize movement to engage with others.  While there are solo exercises for this set more time is spent doing partner work and drills.  It is the footwork that is exercised in the drills that I come back to my solo practice with.  

When doing any of these sets one of the key principles I try and find in each, is how intent provides a bridge between the mind and body.  The hand shape is the expression of the mind and delivery system for the power generated by the body; this is my focus during the hand methods.  The intent that forms the hand shape must be clear and footwork that drives the motions must be as clear as the hands.  You must be relaxed enough to feel the connections of the hands and feet routing through the body, and you need to work to maintain this connectivity when you are in moving and changing.  I do this in a more static fashion with the Tien Gan and moving and connecting with another person during partner training.

One of the things I love most about this system is the process that I go through time and time again of taking a principle the the one above, (the others I'm working on a LOT lately are testing and finding the precise change points in movements) and working it until it becomes a part of what I do every time I practice. I can go through each of these exercise methods, focusing on just the hands, feet and body individually, and then linking them together to move in unison and layer in principle after principle over time.

End ramble...