Gao baguazhang

Warm Ups

Neck- sway front left right

Wrists into hooks

1.hands in front rotate fingers inwards outward

2. wrist t front up and down

Body slap

Body throw twist- Bow stance shifting swing arms to loosen waist

Side stretch opening ribs

Circle knees and Front kick

Knees out- hip circles

Leg stretch- split- front and sides

Circle ankles

Single palm arm circles

Inner scooping single arm drill

Tsuan bowstance, cover head with back coiling exercise

Tian Gan

1. drop stance circles arm in both directions (arm behind back and hook hand) – 2 exercises
2. side shifting single arm grab drill (both sides)
3. combined hook palm like #1
4. horse stance hook palm up/slap down
5. lean back and lunge forward drill both sides
6. scale holding drill
7. front toe kick monkey and scale to front
8. left and right shifting and jump step press
9. large slant fly movement from heel to out

Other- two person drills:

7star cover/pierce to empty stance push

Opposite hand foot- a.  inside b. outside

Same hand foot- a. inside b. outside

Coil whip hand-  a. inside b. outside

Half back step grab- a. inside b. outside

j-hook rt. , j-hook left

defense drill- monky block return with coil slap

Ba Da shou Fa-

An sang- Opposite hand foot- inside/outsie (2)

San pa shou-  inside/outside

Brush kne- inside/outside

Beng follow-ups

Double arm grab beng

Inside brush knee/outside pi left and right

Ba dua jin-

Pull bow- thumb version

Opposite press- open the ribs

Opposites press yin/yang palms and twist

Horse stance sink into kua warm-up

Horse stance back lift and extending- spine wave

Horse stance bear looks behind

Horse stance thumbs out and down-circle arms and push up

Twist in bow stance body but keep hips/shoulder alignment

Small and large hold ball twisting

Qigong

Lou dexiu

1. forward bending with breath
2. neck bending
3. spine wave

George- standing palm change

1.      single pierce palm

2.      reverse palm/embrace palm change

3.      flower under leaf/ hold ball change

4.      dragon stretch down change

5.      snake change

6.      dragon change

7.      tiger

8.      swallow

closing:

slow arm raisingto sides,above head, heart, dantien.

Standing exercises

-basic structure standing in hip/shoulder horse stance in embrace posture

- standing with foot forward and empty step )weight in rear leg- structural integrity)

-single change into stand one leg and twist (shiva-like)

Overcoming bad structural habits

-Details- keep structural integrity in “feet, knees, and hips” and remain on your axis in spine and head. Don’t round shoulders.

-Keep structural integrity in arms extended. “Frankenstein arms” stretch through. Not to close or to far out.

Yi- in structure. you can expand and contract.

Feet- continually moving between ball of foot (yongquan) heels, toes, being flexible and changing.

Yin style has more direct through attack

Cheng style has more coil through attack.

-

Foot work-

Moving stance work

1. 7 star solo step
2. 7 star with half step
3. double pi step

Jump step, full jump step,

-keep in mind changing weight from ball of foot, toes, heels, inter changeably\

- pierce palm with jump step

Triangle step

Jibenshou fa

1. Pierce hand – chuan shou
2. kai kan shou- turn and chop open dragon form both sides
3. tui pai zhang- push/pat palm- slap like repulse monkey
4. zhuang zhang- crashing palm- coil palm to waist and palm strike (like beng)
5. overturning- fist up and down (concept of up,down, left, right with fist)
6. shuai-  throwing out hand diagonally in a slap like tai chi part horse mane,
7. tiao- plucking and push palm
8. nei wan kai he- two arms coil inward and outward to stretch body and shoulders

Hou tians- linear lines like hsingyi and two person drills. Total of 64

1.1  – san ti-  step out palm down- cat stance coil arm , bowstance pi

1.2  – santi- pierce palm, side yank, bowstep palms in monkey form

1.3  – santi- pierce palm, step up palms up, yank down, bowstance push

1.4  – santi- step up tiao, upper circle chop down, bowstance push

1.5  – santi- santi- backhand strike in cross step, eye poke, pi in bowstance

1.6  – santi- , upper block hit, block up inward strike- step up and hammer strike down

1.7  – santi- grabing roll back to hands up in cat stance, step forward and press down

1.8  – santi- block down in cross stance ,step forward  tsuan

2.1- santi- windblock down, backfist, step forward into bowstance beng

2.2- santi- grap, upper/inner palm strike, tsuan

2.3- santi- pierce,sit back, piercestep through, turn 180 chop, , chopbacktofront, change direction w/chop.

Two person techniques for 2.1 – 1) wing block 2.) wing blockand back fist 3) wing block backfist and beng

2.2- 1) chi-na to arm- tendon/nerve/vessels

2) block up, cover arm, smack through to stomach

Other solo line drils

-. Pi half-stepping –left and right sides

-full step pi left and right

-half step pi- step back and full step pi

- pi hit angle off to shoulder

-. scoop slap

- scoop slap with two hands

-scoop slap with twohands and grab waist take down

-Angle pi step and beng straight

-grab/pull and inside grab pull

-outside grab/pull, cover elbow, strike

- brush knee like hsingyi opposite hand foot

-cover face, hand comes under brush knee like

-3 lateral slap circles and enter

-whole body explode-like pi

Clear and punch- left and right

San pa shou

San pa shou with 7 star stepping

Clear and punch w/7starstepping

Punch and j-hook

Punch and j-hook w/7star stepping

monkey pi jumping

santi- skip/ knee opponent exercise

Houtian  Hand drills-

-yank- sink into hips (kua) grab straight armed.

-Coil yank- hit elbow and strike to face.

“climb the latter” up to wrist/elbow/shoulder and back down.

-          coil yank and step double strike/push forward same time.

Walking circle

-          start off like sage walking relaxed, upright, slow rhythm

-          start to sink and walk

-          step with a rhythm to keep

-          hands to front open palm (keep integrity or structure and posture) while opening into walking in guard position.

- walk with lowered body, foot rubs against ankle, step with toe/heel

-          Low hand still maintains yi- press/pushing feeling for functionality.

-          Can go into single change right away or while stepping.

- extra slow walking with arms out- 10 count between stepping

Single change of palm-

-hand is tiger mouth- look between index and thumb, don’t bring arm down but at eye level

-keep arm structure- not collapsed or stiff. Elbow to far down or out.

Palm changes on circle or as qigong set

1.  Pierce palm change

 reverse palm/embrace palm change

flower under leaf/ hold ball change

dragon stretch down change

snake change

dragon change

tiger

swallow

Snake – kou bu, bai bu, kou bu- drop stance and snake arm, circle other arm, push box and forward stance, single palm. (2 spear coil arms)

2 person conditioning-

4 forearm conditioning hitting

Circle walk- inside, up, down hitting

4 forearm with horse stance and change step

3 forward 3 backward stepping drill

Hsingyi-

Tsuan chuan- 4 count, 2 count, 1 count

2 person work—1. switch stance application 2. follow up with beng/pao 3. half grab drill 4. heng arm conditioning drill. 5. body structure drill 6. beng to body with stepping with stiff beng arm to uproot opponent

San Diego Hsing-i class notes- Tang shou Tao

Judo rolls
Pi (splitting) stepping drill
Pi switch stance stepping drill
small hops
duck walking
front hsing-i kick
jump kick using san ti stance
tornado kick
outside jump kick from san ti
double side kick left and right
dragon hsing-i walking
Pi chuan
standing meditation- tiger standing into hold moon standing
tai chi qigong set – Same as in Tao of Tai chi book- JouTsung hwa
2 person 5 element form
details on pi chuan

Bagua two person  work-

200 strikes to focus mit- 50 same hand same foot, 50 opositehand opposite foot, 50 hooks with body, 50 other hooks with body..

Single palm change- outside and inside with counter.

Kou bu/bai pu leg drill

Two person crash fist inside/outside

Walking with linear pierce palm change

Take down- dragon body- tackle waist- shoulder into solar plexus

Inside/ outside  jump step/distancing – open chopping hand-kai kan shou

Bagua takedowns-

1. kou bu throw/sweep- hand on knee
2. leg catch throw, sweep the leg. 3 choice- 1. turn into 2. inside/forward 3. twist away
3. snake-leg swing around to hip throw
4. dragon folds body throw
5. snake throw, swing leg around both opponent leg
6. snake koubu
7. kou bu snake
8. pull in and twist waist, foot on opponents lower leg sweep

Physical conditioning

Running- forward, back, sideways, switching feet left+right.

Medicine ball-

1. Lunges w/ ball above head,
2. squats w/ball
3. medicine ball push ups,
4. medicine ball catches,
5. medicine ball sit ups,

Other conditioning: cart wheel walking, cartwheel hopping, cart wheel pull holder, hindu/judo push ups, plank/side plank, shrimps, body shimmy, walk-line hand/feet, horse stance sidewalks, broad jumps, 100 horse squats, push up walking.

Picinic table-

1. jump up to table for 1 min.
2. jump 180 to bench
3. push up claps onbench
4. alternate arm push ups arm stretch look at hand

Bagua Kick work

1. grab and low kick moving forward- kick to ankle
2. side kick drill
3. back kick retreat to balls
4. two person conditioning- taking a side kick shield with shoulder/back
5. outside kick to cross stance drill
6. two person- knee, hip, shoulder kicking
7. outside kick
8. inside kick
9. grab/catch kick and move
10. kick conditioning- outside leg, shoulder
11. catch kick- axilla, rib, hip
12. hook kick
13. kou bu bai pu kicking on circle

variations on san pan shou

1. pull down
2. outside
3. inside
4. sideways

Qi-Na:

1. roll back with step in trip/sweep
2. roll back with reverse figure 4 on arm
3. rool back  bring arm into body and wrist lock
4. twist arm wrist up
5. needle at sea bottom- anti-grab

Taiji seminar- Lou Dexiu

Taiji- important things-

1. structure
2. Yi
3. little technique

Pushhands-

1. horizontal circle
2. diagonal circle
3. vertical circle
4. pung lu ji an
5. da lu