COURSE

By Li Jiong

(Assisted by Timo Heikkila, Bertram Chock, Mike Cherrill and Vahid Jabbari)

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 Preface So relaxation means lack of any unnecessary tension, which is the meaning
of the saying "tension in relaxation." One should not, however, take the
approach of dividing the body into different parts and different muscles but
Since 1991, the first time I met Mr. Han Jingyu in Shanghai, about see it as a unity. The way of analyzing is not the way to learn Yiquan.
twelve years passed. Guided by Mr. Han, I stepped in Yiquan world, and Analysis can explain the theory, while the real thing can only be understood
from then on, I never gave up study. I am fortunate, I met a great teacher, by personal experience; both have their own value and use.
and he never gave up me. But the way of Yiquan Study is still not easy, In order to feel relaxation in its simplest form, stand still in a natural
frankly speaking, I just saw the ultimate realm of Yiquan recently, and I do posture, your hands hanging down relaxed on the sides. Note that if your
not reach there yet. It is the common ideal of human being in fact, Taoism hands hang away from your body, it means you are tensing to keep them up,
calls it Tao; Buddhism calls it nirvana. People seek this ultimate result by once you relax them completely, they will hang down touching your body.
different ways, I approach it by Yiquan training, I believe now I will arrive Then ask someone to grab your wrist and lift your hand and arm up, and
there sooner or later surely. From Mr. Wang Xiangzhai on, at least, there are then let it loose, let it drop down. Here your friend can test whether you are
thousands practitioners did seek this ultimate result seriously by Yiquan relaxed or not, if your hand feels light you are tensing up, while a heavy
training, but few of them did arrive, most of them even did not see it clearly. hand is a sign of relaxation. That is because by tensing one will keep the
But believe me please, all efforts you do on Yiquan training will be worthy, hand up with one's own strength, thus the other person does not need to exert
so long as you walk up the right way, every effort you do will get enough any strength. When he drops your hand, it should fall down immediately and
repayment surely. slap your leg or hips when it comes down, any delay before the hand falls
This is the second edition of our course. The first edition is a record of down means tension. A relaxed hand feels like a loose heavy rope, and feels
Mr. Han’s teaching mainly; in this second edition, there may be more and looks like one even if the other person shakes it. Some might be able to
comprehension of me. As a course, I think it tries the best already, after all, do this right away, while for others it might take a while to learn to let go of
there is not everything can be expressed by words. The rest relies on you, all tension. After you can do it, it is time to move to the next exercise:
exert your wisdom, don’t give up, I can arrive here, you can arrive too.
Exercise 1
Stand with your legs parallel, at about your shoulder width. Bend your
waist forwards about 45 degrees, keeping your back straight. Let your hands
and shoulders hang down loosely. If you stay relaxed like that, without
The first step--Relaxation Training doing anything for a while you'll get a heavy feeling in your hands due to the
blood packing in there, but that is not the purpose or the goal of this exercise.
ORIGIN: Why shall we do Relaxation Training? Because it is the basal Next start moving your weight from one leg to another, keeping your hands
nature state of one's life, most time we stay in the relaxation state, if we and shoulders completely relaxed. The movement caused by moving your
grasp this state well, we can get better rest, accordingly, we will get better weight will make your hands wave like two big pendulums, or two thick and
health, and consequently, we can enjoy our lives better. This is the origin of loose ropes. Let the hands go with their own speed, don't even try control
Relaxation Training; all exercises are built on this origin. There are different them. If you ask another person to give a slight push to your hands at any
actions, just train you to be able to get into the Relaxation State in all kinds moment, your hands will give up and weave to the direction of the push
of instances. without any resistance. Again some might be able to do it right away, or
Relaxation means the muscles of the body not being contracted, and the after a few minutes of practice, while for others it might take days, or even a
mind being tranquil. It is a state where the brain, central nervous system, and couple of weeks to learn it, it all depends on the level one starts from. Many
the muscles are at rest. But is it possible to relax all the muscles? No, certain martial artists even with dozens of years of experience might lack this basic
muscles must always be supporting the frame, otherwise one will fall down. skill of relaxing, and some might have made their bodies stiff and tense by
incorrect practice. But even if you would find it difficult to relax, remember

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that relaxation is inherent in every one of us, it is an inborn and natural state down on your sides. Then start turning your body back and forth around the
of ours, only hindered by tension. Anyone can attain it; all it takes is to stop central axis using the waist only, and your upper body will naturally follow,
tensing. For many people it might indeed be more difficult not to do the hands and shoulders still being like loose ropes, or pendulums of a rattle-
anything, than to do many things. After one has learned to enter the state of drum. Here you can feel your hands slapping your body in the front and
relaxation in this simple movement, it is time to extend this relaxed state into behind. You can try doing this movement with maximum speed, and if you
a slightly more complicated movement. do it correctly, your relaxed hands will be hitting your shoulders or chest so
hard that it hurts very much. There's no need to keep doing the exercise with
such speed and get bruises, just try it to find out whether you can keep your
hands and shoulders relaxed. A qualified teacher can see it right away
whether one is relaxed when one does this, but without a teacher one has to
count on one's own judgment. If the hands are moving together with the
rotation of the waist, you are tensing the shoulders. When the hands and
shoulders are relaxed they will follow the movement with a small delay and
hit the body when it is already turning to another direction. This collision
will naturally change the direction of the hands. It is most likely that the
more one thinks of one's hands and relaxing, the more one will actually tense.
Forgetting the hands and shoulders, letting go of the tension will help in
relaxing them. So a beginner can pay his or her attention to turning of the
waist, make sure one does the movement around the central axis, without
moving the buttocks from side to side. If the hands do not slap the body at
every turn, another one in front and the other behind, it is a clear sign that
one is tensing them. The reason for the hands not slapping the body might be
unconscious fear, but after one can get over it, one will notice that there is no
pain involved.

Exercise 2
Stand straight with your legs parallel at shoulder width, as if you were
hanging from a rope from the crown of your head. Let your hands hang

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 be a direct line between your both hands when the final point of every swing
is reached. If you get tired very fast, it's a sign of tension. At this point,
having mastered the previous exercises, you should also be able to
distinguish the difference between relaxation and tension, so you should
know by yourself whether you do it correctly or not. You may select a target
(such as a forested mountain or a tree), then focus on your hands, and little
by little, first imagine to point at it, then touch it, then push it, then pierce it
with your palm (chuanzhang), and then drill it with your fist (zuanquan).
One point must be noticed: one shouldn't limit his spirit on the target only,
the mind should permeate the target and reach very very far, and the spirit
should never be limited in the training.

After this has been learned, it is time to go on. What is meant by

"learned," is that one does it correctly every time. There are three phases for
each of these simple exercises: 1. "Completely wrong," 2. "Partly right,
partly wrong," and 3. "Always right." If one cannot overcome the first phase
in a few minutes, it's no use to keep on doing that exercise, but one should
move back to the previous exercise. In the second phase, one should do the
exercise much, practice earnestly until one reaches the third phase. After
getting to the third stage one does not need to keep on doing that exercise
anymore, it has served its purpose, that is, given you a feeling of a certain
state. At that point it is time to move to the next exercise. One can, however,
always return to the previous exercise to get a feeling of the correct state.

Exercise 3 - basis
The posture is same as in exercise 2, but now add a certain degree of
control in the movement, so that your other hand will swing directly forward,
and the other one backward. Choose a target in the distance in front of you,
at the eye level. Twisting your body, swing your hands towards this target,
the other hand always doing an opposite movement, that is, going backwards.
You can start with a smaller movement if you find it difficult to relax in the
"full" movement and when you can relax, just extend the movement, until
you reach the maximal movement. Going to the maximum, forces your
whole body to move, this is important later when issuing strength - even in a
tiny movement, every part of the body should move together. It is also
important to be able to relax in one's whole range of movement, thus when
doing this exercise, make sure that the body always turns so that there will

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 After you can do this properly, take a narrow stance, start taking small
steps without moving towards any direction, as if you were walking
normally, just without moving forward. When your left hand swings forward,
step with your right foot, and vice versa. Remember to keep the movement
of the hands and the twisting of the body "full" even when you take steps.
Here most people will notice that when they start taking steps, their
movement becomes very unnatural and they have much tension, especially
in the legs. You might feel it very difficult to twist your body while taking
cross-steps, but usually the major reason is tensing, and the muscles working
against each other, because you are not familiar with the movement.

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 Yangshengzhuang - Health Preservation Pile Standing
After you have learnt to do the first three exercises properly, in a
completely relaxed manner, you can start practicing the standing exercises
(zhanzhuang). If you start too early, i.e. when you have not yet learnt what
relaxation is, the standing can rather be harmful, because when you stand
there tensing up, you will just be developing a habit of being tense and stiff.
In the old teaching method, one started right away from yangshengzhuang,
and tried to gain a feeling of relaxation by imagination. The practitioner
would imagine, for example, "taking a hot bath" and try to enter the relaxed
state this way. This of course assumes that one has experienced relaxation by

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taking a hot bath, if one does not know what a hot bath feels like, or if one do not push your stomach out. Keep the head and spinal column erect, as if
cannot relax when really taking one, it is very difficult to relax just by the spine was hanging from a thread, but do not raise the chin. Raise your
imagining it. For many people this way might take weeks or months, and hands to the shoulder level, the arms forming a circle, as if you were holding
some never learn to relax, while with the new teaching method, one will gain a big balloon. Do not raise the elbows to the same level with the hands and
a feeling of relaxation right away, and will be able to extend this relaxed the shoulders, but do not let them hang too low either. Close your eyes and
state into different kinds of movements usually in a week or two, some relax the whole body like you learnt in the previous exercises. Naturally
people even in a couple of days. Having entered a relaxed state, there is no there is certain tension that is required to keep the posture, so what we mean
need for imagination in yangshengzhuang anymore. In fact, one should not by relaxation is rather minimum tension, which is having only as small
think of anything, only watch inside one's body, listen to the breath, and feel amount of tension as is needed to keep the posture. Your palm and fingers
the body bulging and shrinking by the breath; summed up, just feel one's are opened as if you were holding a rubber ball in each hand.
body. One should not, however, do breathing consciously, just leave it to
nature, and just let it happen by itself.
The positive effects for health originate from the brain and the central
nervous system having a complete rest and strengthened metabolism. That
all results from calming the mind and relaxing the body. This is also the
basis on what the practice of Qigong and Taiji bring benefits to the health.
Health preservation pile standing is also necessary for those interested
in combat. We all know that to be able to fight or compete victoriously, one
must be in good health. Besides, mental calmness and physical relaxation are
essentials of fast reactions and explosive and powerful movements.
Tightness in the muscles does not only hinder some of the strength, it also
increases the risk of injuries.
Below a few postures are given, as examples, but one must remember
that what is important is the mental and physical state within, not the Keep this posture for about twenty minutes each time in beginning,
external posture. This does not, however, mean that one could just choose and if you enter the right state in standing, the salivary secretion will
the easiest and least strenuous posture. For both health and combat, there are increase, it is a sign that your autonomic nervous system has begun to work
certain objective bases on what the external form is based on. The form we to clean the inner part of your body.
talk of here is not some fixed postures or techniques, but general
fundamental principle. The objective bases come from the fact that we all
have two hands and two legs, and the same laws of physics apply to (b) Jushi - Raising posture
everyone of us. One must be able to relax in any position, and in any Continue the above posture, two hands uplift over the head, the palms of
movement that includes all the points between these positions as well. the hand face each other, the fingers upward, two hands at about shoulder
Stopping a movement at any point and keeping the right state of relaxation is width, imagine your body has a gigantic stature, as if lift something to the
zhanzhuang. moon.
Zhanshi - Standing postures
(a) Baoshi - Holding a balloon posture
Stand naturally, your feet at about shoulder width, the toes pointing
forward or slightly outward - try it by yourself and find the most comfortable
position for your feet. Then sit down slightly, as if sitting on a high stool, but

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(c) Pengshi - Holding up posture (e) Anshi - pressing down posture
Continue the above posture, two hands slowly fall to the front of the Lower both hands until they are at a distance of about 1 foot from the
umbilicus, the arms become a semicircle, the elbows brace out, the palms of body, above the umbilicus a little, the distance between the two hands is a
the hand upward, the fingers point at each other, as if hold a ball. little wider than the hipbones. The palms of the hands are in front and facing
down, each as if putting on a kid’s head. Other requirements are the same as
Baoshi.

(d) Tuishi - Pushing posture

Two hands lift to the same level of the shoulders, push ahead, as if
pushing something, or supporting a wall to have a rest. Other requirements (f) Huashi - Rowing posture
are the same as Baoshi. Two hands placed at the sides of the body, the arms have an angle of 45
degrees with the body, the palms of the hands face forward to the front. As if
playing in the water and feeling very happy.

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 Face right ahead, Keep the head and spine erect, as if they were hanging
from a thread, but do not raise the chin. Close your eyes and relax the whole
body, breathe naturally, be uniform and silent.

(b) Jushi-Raising posture

Continue the above posture, two hands uplift over the head, the palms of
the hands face each other, the fingers upward, two hands at about shoulder
width, image your body has a gigantic stature.

(g) Xiuxishi-Rest posture

Two hands lightly placed on the lower back, the palms face to the rear,
the whole body relaxes, the upper part of the body bends ahead a little, then
sways to left and right several times, then stand up slowly, two hands put to
the side of the body naturally. The whole body relaxed, as if floating in the
sky.

(c) Baoshi-Holding a balloon posture

Continue the above posture, lower down your hands to the shoulder
level, the arms forming a circle, as if you were holding a big balloon. Do not
raise the elbows to the same level with the hands and the shoulders, but do
Zuoshi-Sitting postures not let them hang too low either.
(a) Yubeishi-Preparation posture
Sit on a stool naturally (the stool should a little higher than your knees),
divide both feet a little wider than your shoulder, the shanks are vertical with
the ground. Both palms of the hand are upturned, placed lightly on the thighs.

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(d) Zhaishi-Picking posture
Continue the above posture, the forearms turn inwardly so that the
palms face downward, the wrists bend a little, the fingers droop, furl slightly, (e) Woshi-Holding posture
as if carry something. The shoulders, the elbows and the wrists all become Continue the above posture, two hands lower down slowly, gently make
an obtuse angle, droop the shoulders and drop the elbows, feel the whole two fists, the thumb inside, and other fingers outside, place lightly on the
body relaxed and comfortable. middle area of your thighs. The whole body relaxes.

(f) Tuoshi-Supporting posture

Continue the above posture, open the hands and lift them a little, the
palms upward, the arms become a semicircle, the elbows brace out, the
palms of the hand upward, the fingers point to each other, as if holding the
air.

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 Woshi- Lying postures
(g) Jieshushi-End posture (a) Yubeishi-Preparation posture
Continue the above posture, two hands lightly placed on the lower back, Lie on your back on the bed, the whole body relaxes, both hands placed
the palms face to the rear, the whole body relaxes, as if floating in the sky. on the side naturally, the palms face down. Put both feet at about shoulder
Rest in this posture for a while, and then end the practice. width apart, breathe naturally, and close your eyes, as if lying in tepid water.

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(b) Woshi-Holding posture (d) Baoshi-Holding a balloon posture
Continue the above posture, the fingers and the toes hold at the same Continue the above posture; extend your wrists and fingers a little, the
time, as if holding a small bird, you don't want to kill it by holding too arms forming a circle, the palms open on to your chest, as if you were
tightly, but you also don't want to let it fly away from your grasp. holding a big balloon.

(c) Zhaishi-Picking posture

(e) Tuoshi-Supporting posture
Continue the above posture, two hands lift to the front of the chest, the
Continue the above posture, the palms turn up, as if supporting something.
wrists bend a little, the fingers droop, furl slightly, as if picking something.
Bend and lift your knees, let it become an obtuse angle, two feet put on the
bed flatly at the same as shoulder width.

(f) Lishi-Erect posture

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 Continue the above posture, the forearms have an outward rotation, the left and right, feel whether your body is whole, as if one wooden piece. Then
palms face each other, the fingers are upturned. move your center of mass to the front and back, also feel whether your body
is moving as a whole. Then turn your body slightly, is it still whole? This
practice gives you a feeling of wholeness. You may keep relaxed, and at the
same time, keep whole. Remember the feeling of relaxation and wholeness,
and try to keep this feeling in all relaxation exercises.

(g) Jieshushi-End posture

Continue the above posture, lower your hands slowly, put them on the
abdomen below the navel, rest for a while, then extend your legs naturally,
and then end the practice.

Feel whole (unitary)

Stand naturally with your feet at about shoulder width, stretch your
arms to the sides, as if push two walls, then move your center of mass to the

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 or two very little weaving movements, that is a sign of you continuing the
movement by yourself.

Exercise 4
Part 1 - the wrists
Stand naturally and raise your hands to the chest level, hands being
about 10cm (4 inches) away from the chest, do not raise your elbows, but let
them hang freely (if you feel it is easier, you can start with elbows slightly
raised though), let all the strength go from your wrists, just letting them hang
freely (to the inside, not forward). Then do a shaking movement with your
wrists, as if you had just washed your hands and were shaking the water off
now - do only one shake at a time though, and stop after that. Start the
sudden shake from a completely relaxed state, do not do a telegraphing
movement (i.e. pull your wrists backwards before shaking) and do not stop
the movement, just let the wrists bend as much as they bend and the hands
will return naturally to their original position. Do not use force during the
movement, only at the start, and even there, just a light impulse of strength
is enough. Common problems are: pulling the hands back - there is no need
to use any strength after the initial impulse, the hands will come back to the
original posture naturally if they are kept completely relaxed; if the hands do
not come back - this results from tensing at the point the hands have reached Part 2 - the elbows
their extreme posture, just relax the wrists and the hands will "bounce" back After you have mastered the previous part of the exercise then it is time
automatically; tensing at the end of the movement - do not stop the to extend the movement into the elbows, the previous exercise is included in
movement by tensing your hands when the hands return to the original this one, that is, you do the movement starting from the elbows all the way
position, instead, let them stop by themselves, the hands will weave a little to the hands, but there is no need to worry about the rest of the body at this
after they have returned to the original position, but if they do more than one point. Start from exactly the same posture as in the previous part of the
exercise. This time extend your arms with a small impulse of strength. Do

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not do this movement with force, because the movement is stopped by the at this point. Common errors are: tensing the shoulders or the hands just
elbow joint, which could get hurt if the movement was done with too much before the movement – ask a friend to hold his/her hands on your shoulders
force. Again, let your arms extend completely and "bounce" back to the and feel whether the movement starts as one sudden impulse as it should or
original posture without tension, that is, do not make two movements – by first tensing and the starting the movement, which is a common error
extend & pull back - but let it all happen in one relaxed movement where among the beginners; pulling the hands back - like in the previous part,
strength is used only for the sudden impulse to initiate the movement. A many people are afraid of giving up the control and letting the hands go
common error is to pull the arms back before they have really extended, a relaxed by themselves after the initial impulse, try to overcome this problem
reason is usually unconscious fear when the hand extends without control by starting slower and gradually increasing the speed and explosiveness;
and this causes pulling the hand back with tension. Start with a smaller tensing at the end of the movement - there should be no tension during or
amount of strength first to overcome this problem. after the movement, but only when the movement is initiated as a sudden
impulse.
When you have learnt to do this exercise properly thrusting the hands
downwards, you can raise the target a couple of centimeters higher, and after
being able to do the movement in the same relaxed manner, with the same
feeling, you can move a couple of centimeters up again, and so on. You can
also do the same to the sides, i.e. the left hand goes to the left and the right
hand goes to the right. Start this from thrusting the hands almost downwards
at the beginning and raising a couple of centimeters at a time, like when you
did it forward. When you can do both of the movements in a relaxed way at
the shoulder level, it is time to move to Part 4.

Part 3 - the shoulders

After you have mastered both of the previous parts, you can move to the
shoulders. The whole arms and shoulders are involved in this movement, so
the previous parts are again included in this one. Start from the same posture
as in the previous exercises, but this time thrust your fingers downwards
(slightly forward) and when they reach the extreme point, let them bounce
back in a relaxed manner. Do not do the movement by swinging the lower
arm around the elbow joint like in the second part of this exercise - this
could be harmful to the elbows when done with greater explosiveness, and
besides it does not serve the purpose in the end - but let the hands move in a
straight line, the elbows and shoulders following it. Let the shoulders stretch Part 4 - whole body
as much as they stretch naturally and in a relaxed manner, but avoid any Take the same posture as previously, your feet at shoulder width, knees
tension. The movement is initiated by a sudden impulse from the muscles of lightly bent. Now it is time to initiate the movement from the whole body,
the arms and shoulders; there is no need to worry about the rest of the body making it a sudden impulse created by all the muscles, but first you must

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learn to drop your weight down: all of a sudden, pull your feet up about 3 Stand naturally, like in the previous exercise. Swing your hands to the
centimeters, making your body fall down. Pull the knees towards your chest, sides, and let them drop and cross in front of you. Make sure that your hands
the balls of your feet towards your buttocks, and the toes towards your knees. aren't like stiff straight sticks, but more like loose ropes that bend with the
Do it all at the same time, after dropping your weight down, check that your movement. When you have practiced this simple movement for some time
body is still relaxed, and if it is not, relax it, and then rise up slowly. After and feel you can do it in a relaxed manner, you can start to "shoot" your
you have learnt that, add thrusting your hands out in front of you at the hands towards left and right (left and to the left side, and right hand to the
shoulder level to dropping your weight, make sure it all happens at the same right) when they reach the highest point at both sides. "Shoot" your hands as
time and that you maintain your balance during the whole movement. By a sudden impulse, dropping your weight down at the same time, like in the
pulling your feet up in the above mentioned way, there will automatically be previous part of the exercise. Right after your hands have been "shot out,"
an impulse of tension in the whole legs, buttocks and abdomen and lower relax your whole body, letting your hands drop down. When done correctly,
back and by thrusting your hands forward, the whole arms, shoulders, and they will first extend then slightly bounce back and fall down fast at the
upper body tense for the moment of the sudden impulse. For a beginner it same time. And then you may add ‘turn’, when dropping your weight down,
might be difficult to make the whole body tense at the same time and only at the same time, turn your body, ‘shoot’ your hands out.
for the time of the sudden impulse, but after some time of training it will get
easier and soon it will happen naturally without even thinking of it - one has
built sound basis for fali (issuing strength) that comes later in the training.
After you have mastered this thrusting your hands forward, you can do the
same to the sides, again, on the shoulder level, still dropping down your
weight. Having mastered this too, you can start increasing the speed, seeking
maximum explosiveness. Maximum speed and explosiveness require
maximum relaxation, so do not try to increase the speed by any kind of
tension -it will not pay off in the end.

Part 5

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 speed to the surroundings, that is, after you have finished one push (reached
the extreme position), look for a new target right away. The new target could
be in the same direction, or behind you; you can take the target from any
direction. After you have found the target, start the next push with the other
hand right away. Have continuous movement without a break as your goal.
Although it is physiologically unattainable, you can still keep improving the
reaction speed all the time even though you will never reach the goal. When
you feel natural changing the targets, you can start practicing with left hand
pushing while the left leg is in front, and vice versa. Start it with moving
forward, then when you have mastered it, start altering your targets. After
you have mastered this as well, there is a third way of stepping left. Have,
for example, your left leg forward (naturally you must practice on both sides)
and push the ground with your right leg, raising your [left] leg off the ground,
keeping it completely relaxed. This way you keep another leg in front all the
time. Now that you have mastered all three ways of moving, start altering
them while you change the targets at every movement. If you start feeling
Exercise 5 - going further
Now you can go further with Exercise 3, you have already learnt to too tired with the fast pace, you can sometimes stop for a few seconds, just
walk forward while swinging your hands back and forth. Now, take a target searching for a new target, keeping extremely alert all the time.
at the distance at the level of your eyes and think that you were pushing this
target with the hand swinging forward. Start taking longer and longer steps,
but make sure that your can keep your legs relaxed, it happens with most
beginners that their legs start to look as if they were wooden when they start
doing this exercise, because their body is not used to using the hands and
feet at the same time. Make your movements bigger and bigger, really trying
to reach the target, even if it is meters away. Do not, however, lean forward
from the waist, keep the rear leg and upper body in line, that is, at the
extreme point of the push, you form a straight line from the rear foot to the
fingers. But make sure to raise your body to an upright position when you
have completed the push - it's like pounding with a hammer, after you have
hit once, you must raise the hammer up to hit again. Keep the center of your
body at the same level all the time, don't move up and down. Don't be afraid
of a low posture, it will strengthen your legs, increase your balance and do
no harm. If you can reach any further, then do that, make sure your
movement is full every time. This way your whole body is forced to move
together, you will naturally build the habit of moving your body as a whole.
When you can do it well with cross-steps (left foot and right hand forward
and vice versa), start changing your target every now and then, eventually
advancing to changing the target at every push. At this point the speed of the
movement is not important, but you should start working on the reaction

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 break when you hit something hard. Following these guidelines doesn't
mean that you now have a perfect fist, now you only have a fist that you can
start to practice with, you must practice with a sandbag to make your fist
strong enough. This doesn't, however, beating your fist against a hard bag
until it hurts, this kind of practice only spoils the joints on a long run.

Exercise 6
Now that you can do the swinging movement (push) well, it's time to
learn to do the same along a straight line. What is explained here is to teach
you to relax during all kinds of movement and to teach you to always move
the body as a unity, it is not a combat technique and would not work as one,
even though it distantly resembles that. Start with pushing one hand forward
towards the target in a straight line. The target should still be at eye level.
When one hand moves towards the target, the other hand moves back to the
hips. Keep your hand open, fingers pointing forward. While you do the
movement, twist your hand so that while on your hip, the palm points
downwards, and while the hand is extended the palm points upwards. Do the
twist during the whole movement, not at the end or at the beginning. The
same requirements apply to this exercise as to the previous one, i.e. make the
movement full, extending as far as you can reach, yet not bending forward
from the waist. Once you have mastered it standing still, you can start taking
steps without moving forward, and continue to free stepping like in the
Exercise 5. Another way to do this exercise is keeping your fist closed, but
do not make too tight a fist, let it rather be slightly open. In forming your fist,
pay attention to your wrist being straight, otherwise it can be broken when
you start actual combat training. You can get an idea of the correct wrist
position by first putting the backside of your fist and upper arm tightly
against a wall, and keeping this position, doing the same with the outside
edge of the hand. Then make sure your fist is flat, i.e. no finger points out
and all the knuckles are at level. When closing your fist, close the four other
fingers first, and thumb on them. If you have your thumb inside the fist, it'll

34 35
 you should always take only what works for you, or make it work for you;
do not follow anyone blindly, no matter how famous or good he is.

With these exercises you should now have a clear picture of what is
"relaxed." Now you can start to pay attention to your body in your daily life,
when you walk, sit, stand, ride a bike, play a ball game, type with a
computer, or whatever you do, check every now and then whether you are
relaxed, and if you are not, relax. Many people, without noticing it, tend to
raise their shoulders when typing on a computer, etc. Also, pay attention to
your posture in your daily life, try to keep a good posture even when you sit
down at work. Mastering all of this is not an instant thing. Doing it through
correspondence, that is, without having the guidance of a teacher, it might
take more than three months to master this. Remember that relaxation is the
basis of both combat and health preservation, although not enough alone,
and relaxation state is the most essence state of one’s life, most time, you
stay in relaxation state. So do not despise the training of relaxation, don't
hurry, train hard and only when you feel comfortable and relaxed in one
exercise, move to the next one. After a month or two, when you start to feel
relatively comfortable with all the above mentioned exercises, you can start
to do some specific training to prepare you for combat that is techniques. At
this point, do all the techniques in a completely relaxed manner, without any
force. Here it is still training of relaxation at the same time, and you will also
build the movement memory into your brain for right kind of techniques.
Three most basic techniques are given here as examples: straight punch,
hook, and uppercut. You don't need to imitate these examples blindly, but
shape them for yourself. And you can go to seek a good boxing coach, who
could teach you more about striking techniques. But remember, in learning

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 Exercise 1 -- Feel whole tension
First, let us gain a feeling of tension. The posture is just like the
exercise of "feel whole" in the first step (Stand naturally with your feet at
about shoulder width, stretch your arms to the sides, as if to push two walls;
then move your center of mass to the left and to the right. Feel whether your
body is whole, as if one wooden piece). But this time, imagine that these two
walls are pressing you; you have to use all your strength to counteract them.
The whole body is completely like a stone, and you try your best to push to
the left and right. The body must not be transformative, That is to say: the
relative positions of the parts of the body do not change, and the structure
does not deform. This practice gives you a feeling of "whole tension". You
may keep tension and at the same time, keep whole.

The training is a continuous process and it is not possible to completely

describe it with words. Here, we are only offering some examples of the
training and one should draw inferences about other cases from one of the
instances. Please don't think that Yiquan training is only about some fixed
exercises. Generally, our main task isn't to tell you how to place your hands,
feet or your body, but to help you enter the proper state and get the proper
feeling by doing some actions. Following this, the other things are
dependent on yourself. Only by this way, you can get your own Yiquan,
instead of the Yiquan as an object.

The second step -- Tension Training

 ORIGINWhy shall we do Tension Training? As we know, life isn’t

relaxation only, sometime, you have to use force, you will get into tension
state. So it is also a nature state of life. Tension Training will let you master
the proper way of force exertion, increase your strength, and since it is a
nature state of life, it will also help your health.
After practicing the first step for several months, you may achieve the
level that you can enter the Relaxation State whenever you wish, even to the
extent that without being aware of the body, it still stays in the proper state.
Then you may do the advanced exercise -- Tension Training.

38 39
 When you get the feeling of whole tension, you needn't do this exercise In the beginning, one may do each Jijizhuang for a short while. Little
any more, it hasn't any other use. Then you may practice the next exercise. by little, the duration can be extended to more than five minutes, if you do it
truly, five minutes for each posture is enough. As we know, in combat, we
Exercise 2 – Jijizhuang (Combat standing) need tension for a short moment only; most of the time, our body will
Here are some examples only, of combat standing. In fact, all postures, remain in the relaxed state in order to maintain the ability of rapidly
which could appear in combat by any possibility, can all be Jijizhuang. We changing. If one holds tension postures for too long, there is a danger of
have only selected some typical postures here, but one shouldn't think that becoming stiff.
only these postures are Jijizhuang. In the beginning of practicing Jijizhuang, Another point should be noted: Each action of tension training should
you’d better find a spacious place, it is best that there are mountains or big point towards a direction with the whole body, don't tense for tension sake
trees in view. only. You should also include the possibility of motion instead of dead
rigidity. Also, while doing the tension practice, one also should keep the
(a) Hunyuanzhuang (perfectly round standing) ability to enter the state of relaxation, this means that you should be able to
Select a target first, like a mountain, big tree, or any other big thing. relax the whole body immediately at any time. Just like an electric light can
Face the target that you have selected; stand naturally; your feet at about be turned on or off in an instant. So, tension contains the possibility of
shoulder width; the toes pointing forward or slightly outward - try it by relaxation and relaxation contains the possibility of tension. In practice,
yourself and find the most comfortable position for your feet. Then sit down sometimes, one may tense for a few seconds and then relax, then tense again
slightly, as if sitting on a high stool, but do not push your stomach out. Keep for a few seconds. And the body remains unmoving (or may have a little
the head erect, as if it was hanging from a thread, but do not raise the chin. moving) when you change from relaxed to tense or from tense to relaxed. In
Raise your hands to shoulder level, the palms face each other, as if to hold Yiquan training, the advanced steps contain the fundamental steps.
the target, open the eyes, gaze at the target, the line of sight is a little higher
than horizontal. Now, you may begin to work on your target, imagine (b) Asymmetric Hunyuanzhuang
pushing, pulling, lifting, pressing or shaking it. The mind should be true, in Stand as Hunyuanzhuang, turn your body to the left (or right) 45
other words, your muscles are working and changing to follow your mind, as degrees, the center of gravity moves back a little. Also, find a target towards
if you are really doing it. You may also change the height of your body, sit your front; imagine holding the target. Do the same thing as in
down some, or stand up a little, in order to train your ability to control the Hunyuanzhuang (imagine pushing, pulling, lifting, pressing or shaking the
whole space around you. target). Note that all forces in Jijizhuang can be described as "whole force".
This means that you should imagine pushing, pulling, lifting, pressing or
shaking the target with your entire body, not just your hands. Also, the
relative position of the parts of your body shouldn't be changing much
within one posture.

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 This posture often appears in combat, so it also named jijizhuang.

(c) Dulizhuang - One Leg Standing

Stand as Asymmetric Hunyuanzhuang, then move your center of gravity
to the front leg, lift your back leg, and step ahead, as if to step on a football,
do the same thing as Asymmetric Hunyuanzhuang (imagine pushing, pulling,
lifting, pressing or shaking the target which you find at the front). The raised
leg also uses force to do the same thing; you use the whole body.

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(d) Dashizhuang - Big Posture Standing
Stride with your left (or right) leg ahead, sit down some, do the same
thing as Asymmetric Hunyuanzhuang (imagine pushing, pulling, lifting,
pressing or shaking the target which you find at the front).

(e) Fuhuzhuang - subduing a tiger posture

Stand as Dashizhuang, go down a little, and put the two hands down, as
if to press a tiger, the front hand holds the tiger's neck, the back hand holds
the tiger's waist. Imagine that the tiger does all it can to break loose, and you
are totally absorbed with the task of subduing it.

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(f) Xianglongzhuang - vanquishing a dragon posture Test:
Continue the above; the tiptoe of the front foot moves out a little; you You may ask a person push or pull you in each posture; if you have
bend forwards, the right (or left) hand pushes ahead forming a straight line whole tension, he will find it very difficult to move you, and your body
with the back leg. The head turns back to watch the heel of the back foot, the structure will not be distorted.
left (or right) hand pushes backwards and pushes back in the opposite
direction to the front. Exercise 3 -- Bian xian (Change the line of sight)
You may imagine that you are subduing a fearsome and untamed Select two targets towards your front, stand as Hunyuanzhuang or
dragon; your front hand holds the dragon's neck, your back hand holds the Asymmetric Hunyuanzhuang. Focus on one of the targets first, and your
dragon's tail, you struggle as if for your life. body begins to build up a connection with it, just as you did in Jijizhuang
standing, then turn to look at the other target suddenly, and the connection is
changed immediately towards the second target. Then you turn again to look
the first target, and then back to the second. Practice these changes again and
again. When you can do the change between two targets, you may do it
between three targets, four targets, and so on. At last, you may change the
line of sight freely, and your body will change automatically to follow your
line of sight. This exercise is very important; it will make your force become
very lively.

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 waist and neck especially, to see whether they are tense or not.

Left-right Shili:
Stand as the above, try as if to move the target to the left and right by
your whole body.

Exercise 4 – Shili (Trial of force)

Shili is an extension of Zhanzhuang in three-dimensional space. By
thinking of it in this way, we can also call it moving zhuang. The state of
Zhanzhuang should also be kept in Shili. Here are some examples of Shili Up-down Shili
exercise: Stand as the above, try as if to lift up the target and then press it down
by your whole body.
Front-back Shili:
Select a target towards your front, stand as in Hunyuanzhuang, begin to
push and pull your target, but this time your hands are really moving, and
your body moves slightly too, all the muscles are tense. You may check your

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Horizontal Shili: Vertical plane Shili:
Stand as Hunyuanzhuang, extend the two hands as if to press the target, Stand as Hunyuanzhuang, extend your hands to the front, the palms
now try to turn it in a horizontal plane. The two hands draw a circle in the face each other, as if to hold an object. Now, try to turn the object in the
front of your body, and at the same time, your body describes a circle too, vertical plane in front of the chest.
but it is smaller; the hands and body coordinate together.

Free Shili:
Coronal section Shili: Now you may try to do Shili freely, hunt around for a target, move as if
Stand as Hunyuanzhuang, the two hands extend as if to press the target. to hold it and manipulate it spontaneously (pulling, pushing, lifting, pressing,
Try to turn it in a vertical plane. The two hands draw a circle at the front of moving...). Change targets one by one; move your body freely (go ahead,
your body, moving from the left, up and then down to the right continuing back, left, right, or rise, down).
down and then up to the left (or you can reverse the direction) and at the
same time, your body also describes a smaller circle.

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 Note: In the beginning of Shili training, one should move slowly, the mind
hangs over the target, and at the same time, you should experience the
feeling of your body, in the movement. If you feel infirm in a certain
position, just stop and stand in this posture, use the techniques of Jijizhuang
to strengthen it, and then, go back to Shili training.
One should pay close attention to one's nutrition and rest while doing
tension training. Train hard and you will increase your power rapidly.
When you can tense your whole body at any moment and in any posture,
with the whole body becoming like a stone and with no flabbiness or
discontinuity in the body, then you may enter the next step in training -
relaxation and tension changing to each other.

Exercise 5 -- Zhoutian Zhenpai (circumfluence flap)

This is a supplemental exercise, which can improve blood circulation
and improve the body's resistance to strikes. With your right palm slap your
left arm repeatedly, moving from the shoulder to the hand on the inner side.
Each slap should overlap so that the entire area is covered. Then slap back
from the hand to the shoulder along the outer side; do this three times. Now
change hands; use your left hand to slap the right arm just as above. Then
use your two hands to slap the front of your body from the top down. Again,
do this three times. Slap the back of your body from the top down three
times too. Now, slap your legs along the outer flank from the top down and
slap along the inner side from the bottom to the top, three times. Then at the
same time, one hand slaps the front of your body, and the other hand slaps
the back of your body from the top down, alternately for three rounds.

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Finally, your right hand slaps the left Jianjing (the middle between the
shoulder and the neck) three times, and your left hand slaps the right Jianjing
three times.
You may repeat the above exercise several times, if you have enough
time. This exercise also can be done as a supplemental exercise at the
beginning or end of each training session.

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 (send out an explosive force), after you send out the explosive force, you
should revert to relaxed state immediately, to prepare for the next Fali.

I. The dynamics analysis of Fali

First, let us analyze how the force produced. As we know,
F(force)=M(mass)*a(acceleration), in order to increase F(the force), there
are two ways to achieve this aim, one is to increase M(the mass), another is
to increase a(the acceleration).
1. How can we increase M (the mass)
Generally, a non-training person will hit the opponent by one part
(fist/palm/foot etc.) only, and then the M just is the mass of a fist (or a
foot...). However, we emphasize to use "whole force" at the very start, in this
stage it means, while you touch the opponent in a punch, tense all your
muscles suddenly, your body becomes rigid and whole, then the M is the
mass of your whole body, sometimes, it will be added the mass of the earth
(your rigid body supported by the earth, become a mass, and your opponent
knocks into this rigid mass to the moment).
2. How can we increase a (the acceleration)
As we know, a=(v1-v0)/t, that is to say, the acceleration gets direct
ratio from the variable of velocity, and varies inversely with the time of
action. Then what you need do is to increase the speed, shorten the time of
touch. Above we talk about how to increase your hit force in combat, if one
does push hands, he may use sending force, mainly to defeat the opponent
but not wound him. Then you need to increase your impulse, as we know,
Ft(impulse)=MV(momentum), you should prolong the time of touch.

II. Four basic ways of Fali

According to how the force produced, there are four basic ways of Fali:
1. The parts of your body move reversely (Mainly your hand(s) move
reversely with your body)
As we know, the force and its counterforce always appear with the form
The third step - relaxation and tension change each other of couple, and the magnitudes of them are equal, but the direction of them
are contrary. If we look at the body as a dynamic system, it is also in this
way. If you want to push ahead, at the same time, you should step backwards;
if you want to pull something down, at the same time, you will draw your
ORIGN: We know, sometime, the environment changes tempestuously, it is
body upwards. If losing one, then the other also does not exist any more. All
necessary to train your state changing capacity, so that you can protect your
actions are in this way, simply you have not given your attention to this fact,
life better. It is also a natural ability, so this step training also will help your
so you have not the experience of using force with double directions, to
health.
make your force become bigger and more effective, we should train the habit
In Yiquan circle, relaxation changing to tension suddenly is called Fali

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of using force with double directions. Because the mass ratio of double than in daily time, in a flash to deal with this emergency. For example, you
direction movements, results in the difference of the movement speed, make can jump over a deep channel in an exigency, it is not possible to jump over
the small part get a high speed, and hit on the body of your opponent. For this deep channel at ordinary times, and later, you don’t know how you
example, in the process of pushing ahead, you arms use force ahead, your jumped over it. This is just the state of highest energy discharging. Namely,
body uses force backwards, they come into being a couple, the magnitude of use the maximal force as possible to deal with the dangerous situation; this
them are equal, the direction of them are contrary, but the mass of one’s ability will increase the possibility of continuing one’s life.
arms is much less than one’s body, therefore, the movement speed of the In martial arts, the above two modalities of discharging energy both are
arms is much higher than the speed of the body, accordingly, your fist or useful. In Fali, one is in the state of highest energy discharging. Because in
palm can act on the opponent effectively. the ordinary times, your body always stays in the first energy discharging
In practicing Fali exercises, first, one should keep the state of modality, in nature, the second energy discharging modality is excited
“whole”, on this foundation, use force with double directions. passively, it is not controlled by your consciousness. However, in martial
2. Drop your center of gravity suddenly arts, we need the ability of entering these two energy discharging modalities
In fact, we have already gotten the feeling of this way in the exercise 4 on our own initiative, therefore, we should train the ability of entering the
of Relaxation Training. By suddenly dropping your weight down, the weight state of highest energy discharging at any moment by Fali exercise. And the
potential energy turns into kinetic energy, and is sent out from your hands. chief qualification is the spirit high united.
3. Turn your body
This is also a Fali way that we often use. As we know, the muscles of IV. Some Samples:
one’s waist and hip are very strong; turning your body just means using 1. Longxing Fali—Dragon Bursting
these strong muscles. Put together two legs, bend down your body, and relax. Then suddenly
4. The back foot stamps the ground expand your whole body to all directions, and tensed all your muscles. You
This way is to just let your body unified with the earth, and gets the great may try the state of relaxation and the state of tension first (the beginning
mass, you will also get a counterforce from the ground, and one’s leg can and the end of this action), and then change suddenly from the state of
produce a large force too. relaxation to the state of tension. This exercise shows you the proper feeling
Of course, in fact, we often do Fali in a mixed way, mix some of these of Fali.
four styles or all. You may imagine there are five ropes tied around your two feet, two
hands and neck respectively, and the another end of these five ropes all tied
III. Two modalities of discharging energy around your Dantian (the center of your body), feel as if these five ropes are
As we know, Fali should use energy. Let’s talk about two modalities of broken at the same time when you do this Fali exercise. Or you may
discharging energy of the body. In a general way, when the body is visualize there are five enemies hold and press you, one holds your left hand;
discharging energy, it will comply with the principle of lowest energy. It one holds your right hand; one holds your left leg; one holds your right leg;
means that on the condition you can gain your aim, cut back on energy and one holds your neck. Then you throw them away suddenly with this
discharging as much as possible, namely, use less force. For example, want ‘Dragon Bursting’.
to pick up a paper, you will use two fingers only, instead of shrinking all Note: all in suddenness and at the same time, there is almost no process
muscles of the upper limb forcibly. If you want to take up a satchel, you may from relaxation to tension.
use force by one upper limb, have no use for shrinking your whole body This exercise can help you connect the Fali of the upper body and the
muscles forcibly. These actions accord with the principle of lowest energy, lower body, it can remedy the deficiency of other Fali exercises, because
accordingly, you save energy and protect your vitality. other Fali exercises are easy to not produce force in the waist, and results in
But there is also another instance, while one barge up against a peril of the upper body and the lower body becoming two parts (losing the “whole”).
his life, his nerves high tense, the body can burst out a much larger force,

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2. Tanzhang Fali—Stretching Bursting
Stand as the same step as “Asymmetric Hunyuanzhuang”, put your two
hands in the front of the body, one about on the front of your mouth and nose, 3. Qiantui Fali—Pushing Bursting
another on the front of your stomach. Suddenly, stretch your body ahead, the Stand as “Asymmetric Hunyuanzhuang”, relax first, suddenly, move
barycentre of your body drops down, at the same time, the lower palm hits out, your barycentre ahead, the back foot stamps the ground, and at the same
and the higher arm moves back, tense all muscles at the same time. Then the time, your hands both push ahead, all muscles explosively shrink, change the
body and hands turn back and relax immediately. state from relaxation to tension, your body recoils, the front foot points the
ground naturally, and immediately, your hands bounce back as if touching a
very hot iron, and the whole body changes back the relaxation state.
The important points of Fali are quick and whole, the whole process
accomplished in a flash, and your whole body must change from the whole

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relaxation state to the whole tension state, and change back to the whole You may also practice this Fali against a real tree or sandbag to get
relaxation state again. proper feeling.
One may practice Fali against a real tree or sandbag to get proper
feeling, in preparation state, your hands may keep a distance of about one
inch to the tree/sandbag, this is they call “cunjin (inch force)”.

5. Ce Fali—Side direction Bursting

Stand as “Hunyuanzhuang” or “Asymmetric Hunyuanzhuang”, two
hands as if holding something, relax first, suddenly, two hands trun toward a
4. Houla Fali—Pulling Bursting side, the body and the arms move reversely (if your arms move to the left
Stand as “Asymmetric Hunyuanzhuang”, two hands as if holding side, then your body moves to the right side, vice versa), all muscles
something, relax first, suddenly, two hands pull back fiercely, at the same explosively shrink, change the state from relaxation to tension, and then
time, your body move ahead, all muscles explosively shrink, change the immediately, the whole body changes back to the relaxation state and the
state from relaxation to tension, and then immediately, the whole body preliminary posture.
changes back to the relaxation state and the preliminary posture.

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6. Xuanzhuan Fali—Turning Bursting 7. Jingdou Fali—Sudden Shaking Bursting
Stand as the same step as “Asymmetric Hunyuanzhuang”, the hands It can be looked as “Ce Fali—Side direction Bursting” plus “Qiantui
make a fist, relax first, suddenly, turn your body, throw one arm ahead and Fali—Pushing Bursting”. Stand as “Asymmetric Hunyuanzhuang”, two
one back, all muscles explosively shrink, change the state from relaxation to hands as if hold something, relax first, suddenly, the body and the arms
tension, and then immediately, the whole body changes back the relaxation move reversely (if your arms move to the left side, then your body moves
state and the preliminary posture. You may try both directions of turning. to the right side, vice versa), and then the back foot stamps the ground, and
at the same time, your hands both push ahead, all muscles explosively shrink,
change the state from relaxation to tension, and then immediately, the whole
body changes back the relaxation state and the preliminary posture.
The important point of this Fali is: the whole process should be finished in
a flash, although it looks as “Ce Fali—Side direction Bursting” plus
“Qiantui Fali—Pushing Bursting”, it can’t be broken to two actions. And the
forces in two directions (side and ahead) both are true. You should destroy
the opponent in both spirit side and body side, fill a mass of information in
your opponent in a flash, make him be not able to deal with this, and then he
can do nothing but be hit.

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 8. Test—Hit the abdomen by yourself
Stand as “Hunyuanzhuang” or “Asymmetric Hunyuanzhuang”, relax
first, suddenly, take back two hands to hit your own abdomen, all muscles
explosively shrink, change the state from relaxation to tension, and then
immediately, the whole body changes back the relaxation state and the
preliminary posture.
This exercise is to test whether your body can change from the relaxation
state to the tension state synchronously, whether you can bear your own full
hit.

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9. Huobu Fali—Free Fali your body becomes more and more relaxed, you mind becomes more and
After you master the above Fali exercises, then you may practice the more tense. As soon as your opponent’s spirit reveals a rip, attack him
free Fali exercise, in this stage, I can not tell you any fixed actions any more, immediately (you will shoot out a bursting-force unconsciously). Of course,
according to the principles of Fali, you may try different directions and little by little, you may change the target in practice (or imagine there is
actions by yourself. Little by little, you will get the ability to send out a more than one enemy around you).
whole bursting force anytime and anywhere, according to the requirement of
the nature. Exercise I
Two hands open, the palms towards the target, as if preparing to catch
Note: Fali training will consume a lot of energy, so do not overdo it, a basketball. Move to the target in a serpentine way, your body relaxes more
according to our experience, to practice for a total two hundreds times per and more, you mind tenses more and more, your spirit covers the target,
day are enough. And do not test the result of Fali on a real person (especially chains it up, all parts of your body (hands, head, elbows, shoulders, teeth,
hitting Fali), it is very dangerous. There were two students of Han Xingqiao knees, feet...) want to attack the target, as soon as the target (your opponent)
who died from Fali tests done to them by their companions. shows a flaw (mainly his spirit wavers), you attack him immediately without
thinking.
V. Shisheng--Test the Voice In this action, your two hands open, as if there is a chance for your
Shisheng is a part of Fali, it should work with Fali at the same time. opponent to attack you, but it is a trap in fact, so long as the opponent comes
Shisheng is in order to excite the energy of yourself, make your spirit and in, your two hands will converge, attack him at once.
force united, especially; it can tense your abdomen. The voice of Shisheng is In the beginning, if you cannot get into this state in movement, you
similar as “yiĄer”, but it is not a shout by your mouth, however, you will may take a combat standing to realize this state first, such as Asymmetric
feel as if it is emitted from the back of your brain. Hunyuanzhuang, but this time, do not visualize to move the target, just
visualize it is a ferocious enemy/tiger/lion…, you are going to fight for your
life.

The fourth step — Body Relaxed and Mind Tensed

ORIGIN: Life is not always easeful, sometime, you have to be absorbed in

something, to prepare for responding the possible changing of the
environment. In this state, your body relaxed, but your mind and spirit
tensed. It is still a nature state, it not only can help you avoid dangers, but
also can make you be more effective in some important occasions. In other
words, this step training can also help one’s life greatly.

If speak of martial arts only, it is a state just before going into combat,
be searching and waiting for a chance to attack (Fali), it is a key to entering
the state of highest energy discharging.
In practice, select a target (imagine it is a ferocious enemy/tiger/lion),
expand your spirit out, cover the target, your whole body (head, hands,
elbows, shoulders, knees and feet...) wants to attack the opponent fiercely,

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 change, the back one moves ahead, and the another one follows. Your arms
are always turning. When you hit your opponent at last, then it is a Fali,
when your fist touch the opponent, all your muscles explosively shrink, two
hands shrink too, as if crumbling the eggs suddenly.

Exercise II
Make your hands to be two fists, but don’t hold them tightly, relax,
each one as if holds an egg. Your fists always point to the target, two arms
turn like two snakes, your fists just are the heads of them, and they open
their mouths, wanting to attack the target at any moment. Move to the target Free exercise
in a serpentine way. Your body relaxes more and more, you mind tenses Try different forms by yourself, the principles of this stage are: Look at
more and more, your spirit covers the target, chains it up, all parts of your a target, deal with it as a ferocious enemy, your spirit always covers the
body (hands, head, elbows, shoulders, teeth, knees, feet...) want to attack the target, chains it up, your body relaxes more and more, you mind tenses more
target, as soon as the target (your opponent) shows a flaw (mainly his spirit and more, all parts of your body (hands, head, elbows, shoulders, teeth,
wavers), you attack him immediately without thinking. knees, feet...) want to attack the target, and there is always at least one part
In this action, your two fists, one in ahead, one follows, and then or some parts point at the target, can hit out at any moment, as soon as the

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target (your opponent) shows a flaw (mainly his spirit wavers), you attack abysm), only in this state can you excite all your energy and abilities, kill
him immediately without thinking. It means that you should defeat his spirit your enemy in one punch.
before you defeat his body. The training of this step will also improve one’s ability of responding to
You may also try Fali (real hit out) when your body is very relaxed, and an emergency, such as traffic accident, raid etc., of course, nobody would
your mind is very tight, to see whether you can really send out a bursting like to meet such an emergency, but if it really happens, then if you are
force in different postures. trained well, you can respond to it naturally, enter the proper state
immediately, and it will increase the chance for you to exist and decrease the
damage.

The fifth step—Demonstration

--To verify your training results in Tuishou (pushing hands),

Shizuo (combat) and Jianwu (Health dance/martial dance),
and finally, permeate Yiquan into your life

ORIGIN: Above we described four kinds of Life State, one should know,
they are still factitious partition; the training methods we offered are still
factitious methods, they need the assistance of Jiajie (visualization). In fact,
there is one and only healthy state – Nature State; and reality is the ultimate
truth. Now, it is the time to verify your training results in reality, and finally,
get into and always stay in Nature State.

We offer three ways to verify your training results here; they are
Tuishou (pushing hands), Shizuo (combat) and Jianwu (Health
Dance/Martial Dance). If you do not like counterwork, you may try Health
Dance only. It will let you be aware how many good abilities you gained,
and what kinds of ability you did not get or not enough yet, then you can
turn back to make up them. There are also some techniques of Tuishou
This step is very close to real combat, the appearance of this stage isn’t (pushing hands) and Shizuo (combat) in this section. But bear in mind please,
light-hearted, like the playactors showing in some Kungfu movies, however, ability instead of technique is the root of this art.
if you really enter the proper state, you look as being afraid (the feeling is And then, finally, you may permeate Yiquan into your life; unite
similar as fear but isn’t real fear, in others eyes, you look as being afraid, but Yiquan and your life into one, everything you do is ultimate truth, enjoy
pressed by your spirit, your opponent feels as if he is dropping into an your life lightheartedly.

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 your hands, body and step are also combined to one, generally speaking, we
I. Tuishou--Pushing hands all use lively steps (never fixed).
The purpose of Yiquan combat is to kill or wound your enemy, protect
yourself, once you hit out, it will work out a fearful wound, if it is not
absolute necessary, you do not barge up against a life danger, it cannot be
used in a hurry. Therefore, we cannot practice combat at ordinary times. To
make up this deficiency, let students can get the experience of combat
rivalry but need not via real combat; Yiquan ameliorated Taiji pushing hands
method, to accomplish the transition to combat. In the process of combat,
the two parties hit each other from each separate position, there are must a
process of both sides touch each other with their arms or bodies, in combat,
this process is very short, once touch, it has worked out victory or defeat
already, all changing happen in a touch. To let student realize this interest,
but again cannot go so far to work out wound, we use the method of pushing
hands to slower the speed of this process, let both sides realize the varieties
of all kinds of attack or defense forces gradually, accordingly, improve our
respondence ability.

1. Forms--Single and double pushing hands

In Yiquan pushing hands, determined by its concise intention, once
start, the attack intention is very clear, furthermore, the whole process of
pushing hands determined by the changing of the attack and defense of both
sides, once the hands touch, both sides begin the attack and defense actions,
there are not any fixed prescription, so, here I can but introduce the postures 2. Principle
of hands touch. There are not any fixed pattern in Yiquan pushing hands, simply attack
and defend each other after touch hands by a posture. But we still can find
Single pushing hands: two practitioners stand face to face, like the some principles. The aim of Yiquan is concise, how you practice, how you
Asymmetric Hunyuanzhuang, each stretches one hand ahead, towards the use. Namely, hit just is hit; pull just is pull, go to your aim intently. When
nose of your opponent, nose is the sign of one’s midline, two sides both do the opponent attack you, while you feel uncomfortable, adjust your body
the same posture, the hands touch at the middle of two persons, another hand naturally, ought to incline, just incline; ought to evade, just evade. Attack
guards at the front of one’s chest, to act as a seconder, after the hand touch, again after you adjust your posture and position, till you win him, there is
they can begin to attack each other. not any pretentious flourish. In the whole course of Yiquan training, we all
Double pushing hands: two practitioners stand face to face, like the aim at application. For example: Jijizhuang, you stand in this posture, while
Asymmetric Hunyuanzhuang (take the right posture as a sample), the right you meet the enemy, you also take this posture; Shili, how you practice to
hand is in the front and higher a little than the left hand, the right hand points push or pull, when you meet the enemy, you also such push or pull; As for
to the opponent’s nose, the left hand points to the opponent’s chest, two Fali, go without saying, how you practice, how you use. The hit methods are
hands combine to point at the opponent’s midline. There are three kinds of numerous and complicated, if we study them one by one, then it is hard to
touch forms between two practitioners, namely, they are: one both hands up, get all of them, therefore, Yiquan brings forward the principle of “protecting
or both hands down, or one hand up and another down. your center and using the center”. “Center” is the center of gravity of the
Because Yiquan emphasizes “whole” all the time, in pushing hands, body, the vertical line of the center of gravity called midline. The center of

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gravity being out of the sustaining area called “losing the center”, once one The first important thing of combat is bravery, namely, one’s psychosis
“losing the center”, he will tumble. One is unable to attack his opponent in and psychology diathesis. Whether you can keep imperturbation and press
the state of “losing the center”. While one’s center deflective, he cannot forward with indomitable will in face of a formidable enemy. If you cannot
change his posture agilely, if one stays in this state, he will fall into passivity. keep good psychology in combat, at a loss what to do, whatever how good
If you want to attack your opponent effectively, you must strike his center you are in training, you cannot exert the time, you will be defeated
by your own center (whole force namely). Therefore, the “center” is very unquestionably. Therefore, Mr. Wang Xiangzhai said: “If we're talking
important to both sides. about martial art from the point of view of fight for life, then it is a duel, and
Combat can be divided into attack and defense two sides, protect your duel has no morality neither justice. So, one should all the more hold to the
own center, and attack your opponent’s center by your own center. When the six words knack: ‘to be willing to, to have the heart to, ruthlessness,
opponent attack you, you just add a transverse force on it, to compose a new carefulness, steadiness, and nicety’, and be determined to perish together
force, because the direction and effect point of the force changed, it cannot with the enemy. If you can't hit your opponent, you shouldn't hit naturally;
work out the primary effect, thus, you protect your center. As for “using the only when you can kill the enemy by one punch, then you can hit him.
center”, just find a chance to strike the center of your opponent by your own Holding such decision, you may not be without victory naturally.” The six
center. words “to be willing to” means unsuspecting, deal with the enemy intently;
To sum up, Yiquan pushing hands isn’t a game, it is a limited combat, “to have the heart to” means attacking your enemy without mercy;
whatever how your opponent acts, defeat him with one fright. As for how to “ruthlessness” means attacking your enemy viciously, must kill him;
frighten him, you should according to the situation of the time, such as left- “carefulness” means being careful and cautious; “steadiness” means your
right Fali, up-down Fali and ahead-back Fali, the important point is quick emotion must be steady; “nicety” means your target should be fixed, your
and true, while your opponent out of his wits, strike his center by your center action should be exact. Wang also told us: “While practicing, one must
immediately, don’t wait him wake up. presume that outside one meter and inside two meters around oneself, there
are some gigantic enemies who are holding broadswords and broad
II. Combat hatchets and beasts of prey and wriggling vipers that are coming. One
Combat is a kind of means to strive for life with your enemy, the should deal with such a scene of contending for life with an undaunted spirit,
victory or defeat is the integrative embodiment and validation of Yiquan in an attempt to seek reality in nihility.” It is requiring us train our spirit in
combat training. Mr. Wang Xiangzhai said: “In a two-person duel, facing practice by endless imagination.
the life and death, the situation is extremely critical. When they have already 2. Whole hit
met but have not yet touched, one still does not know what he will use, and Yiquan emphasizes “whole” all the way, unites the spirit, qi, force and
after the combat has been solved, again he does not know what he has just form into one. Under the good psychology, use “whole” your ability fully,
used in this instance. This phenomenon is called ‘don't expect and think you can get the most powerful attack force, to defeat your enemy. As for
about it but make it so, reaching the enemy before one knows’, and also other idiographic combat techniques, we do not encourage people spend
called ‘requiring the automatic and good functioning of the extremely much time to learn and practice them, but if you want, to try some of them is
rounded and very harmonious instinctive strength’.” also Ok, but don’t practice them too much, any factitious and fixed
Therefore, we cannot say anything about the combat process, ‘Don't technique is not natural.
expect and think about it but make it so, reach the enemy before one knows’
points the natural response ability which is out of thinking. ‘Requiring the To sum up, in combat, you need one intention only: “attack, attack and
automatic and good functioning of the extremely rounded and very attack...”, excitated your spirit, destroy your enemy’s spirit, attack his center.
harmonious instinctive strength’ points the embodiment of one’s vitality. By the way, we say “natural respond”, it doesn’t means wait your opponent
This just is the only aim that we are pursuing by Yiquan training. hit out, then you respond it, if in this case, you will be never in time. It
Of course, there are still some principles regarding combat: means responding in spirit side, while your opponent just produces an
1. Bravery intention to attack you, your spirit (note: not your mind, no time to think in

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combat) detects it, and your body responds immediately, because your
opponent has an intention already, it's too late for him to change it while you
hit him, it is always a good chance for you to defeat him.

III. Health Dance

Just as Mr. Han Jingyu said in <The lecture summary of Yiquan
science>, “Martial arts dance (health dance) is the top realm of Yiquan
training, it is a result of martial arts studying, rather than of teaching
content. It requests that one has hearty vitality, abundant feeling, excellent
introspection ability, and harmonious sports ability. Its active doer is one’s
own body and mind, its tool is one’s own body and mind, and what it is
expressing is the feeling of one’s own body and mind, what it is perceiving is
the existence of one’s own body and mind. What they call: the feeling comes,
the hands wield it, the feet tread it, and it is a natural production. When you
reach this realm, your whole life is all art.”
Health Dance has not any fixed action; it is a natural outpouring of
one’s feeling; it may incarnate the spirit of Yiquan, nimble and the instinct IX. Permeate Yiquan into one’s life
force. All in all, as a science of life, its ultimate realm is to be life itself. It is
Mr. Wang Xiangzhai had a description of “four forms”, it can be the time to leave the boat now. Throw all factitious methods away, every
looked as some samples of health dance, and you may find it at his main action you do is nature. Whatever in walking, standing, sitting, lying or
writing <Theory of Yiquan>. doing anything else, you always stay in the nature state, you never train
specially, but you are training all the time.
Then how do you know you are staying in the proper state? In the spirit
psychology side: eliminate bad emotion, always keep in psychological
moment, namely, keep calmness, acumen and clearness. In the physique side:
always keep comfortable. You may check your state now and then, if you
feel out of the good state, adjust yourself immediately. Furthermore, you
may get complete awareness and comprehension of life by Yiquan training;
accordingly, get full self-confidence and life freedom.

OK, class is over, it is the time to go ahead by you yourself. Good Luck!

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 seem to breathe better. I feel crackling like electricity about my face and lips.
Appendix I Various surges up and down my legs. Tingling like light pins and needles in
hands arms testicles lower back lower neck soles of feet. I do sense a whole
body feeling of expansion when I breath in a little less when I exhale and
Question List feel contraction. I would appreciate any comments.
Answered by Li Jiong Answer: All these feelings are good, they indicate the body is in a good
adjusting, but don't pay fulsome attention to these feeling please, you may
1. What I meant by difficult is that since I have been standing daily for about let them have their own swing.
one and a half years and still there are many days when holding 2nd position
for only 20 minutes I feel my muscles begin to tire and tense.
4. Should I go directly to Jushi from Baoshi without lowering arms for a
Answer: The first posture-Baoshi (holding a balloon posture) is the main moment?
posture in Yangshengzhuang, in my daily training, I usually holding Baoshi
for 20 minutes and then holding other two postures (they are changed in Answer: You can go directly to Jushi from Baoshi if you feel you can bear
different day, but Baoshi is practiced every day) each for 5-10 minutes, plus after Baoshi standing, otherwise, you may lower arms for a moment.
is 30-40 minutes, it is enough. Before standing, you may practice other
motive exercises, and after standing, you may also practice some motive
exercises. Practice them before standing, can make you be easy to enter the 5. If I stand for approx 30 min in the morning do I improve my health by
relaxation state, Practice them after standing, in order to relax your joints, adding say two additional sessions of say 10 min each. I feel it would help
because after standing for 30-40 minutes, your joints will be tired and tense, my training especially on postures I am just learning but I was curious about
it is natural, but if you feel agonies from some muscles, then you may adjust the health part.
your posture to be more relaxed in standing. All exercises are also the
foundation of the further training. Answer: All postures mentioned in the first part of the course are
Yangshengzhuang, each can improve your health, Jijizhuang is something
different, you may also practice Woshi (lying posture) and Zuoshi (sitting
2. When holding Baoshi and listening inside I many times get random posture) if you have time, they may also improve your health and they are
thoughts or even questions I would like to ask you. I don't let it upset me and not such easy to make you be tired.
go back to listening inside as best I can. I feel these thoughts may even help
me relax physically but not mentally. Sometimes it helps to open my eyes
especially outside. Is this ok and do you have any suggestions. 6. Could you give a bit more explanation on "Feel whole" exercise -
whenever I try to do it, it makes me tense up my shoulders - how does one
Answer: It is natural to get random in beginning, what you mentioned is keep relaxed in this exercise and how long should it be practiced?
also ok, or you may imagine that you are stay in a very comfortable place,
like a hot spring with beautiful views around, imagine you are very happy Answer: It is to examine whether you get "whole (conformity)" only,
and comfortable, you may away from random. whenever you get the proper feeling, you needn't practice it anymore. If it
still makes you tense up your shoulders, you may do other exercises to relax
your shoulders, don't always do "Feel whole".
3. I will describe some feelings while standing. I do get increased saliva
especially in the first half of standing. My ears pop and my nose opens and I

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7. Could you please comment on the phrase in Theory of Yiquan, about self your whole body in any posture and any moment), then you can
defence when Mr. Wang Xiangzhai describes several strike techniques and practice the second step-tension training, don't hurry please, otherwise,
then in the end he says "but all-in-all, they are third-rate skills, and the clever it will be easy to get a harmful result.
and wise person needn't practice them". 10. My 1st Yi-Quan teacher told me that one can never get really high
Answer: The strike techniques belong to the first course of Yiquan, but the level skill, unless one controls himself sexually. I find when I did that it
sentence "but all-in-all, they are third-rate skills, and the clever and wise kept me up half the night and I was very tired all the time. What do you
person needn't practice them", obviously, belongs to what think about that?
Mr. Han Jingyu said "the second course of Yiquan". Yiquan is a science of
response reaction, if one has really gotten all good abilities of movement,
then all reactions will be self-acting and subliminal, and naturally, they are
Answer: It shouldn’t be done if just after practice, but it also shouldn't
optimal. Correspondingly, all fixed strike techniques are lower skills. be forbidden. We are seeking for nature, if you do the sex activity
suitable; it won't harm you to get really high level skill.

8. The problem is that as soon as I do the 1st posture, my neck/spine

become painful after about 2 minutes, so then I switch to posture #2, 11. Master Wang did not seem to have a high opinion of tai chi, but is it
but after 3 minutes more my shoulders hurt(even if I experiment with beneficial to move slowly and make up your own form as you go or do
dropping or raising them. The 3rd posture, while putting a little stress some of your exercises very slowly.
on my back seems to be the most relaxing and enjoyable out of the first
3 postures. So would it be ok to only do the 1st 2 postures for 2 minutes Answer: It is also beneficial to move slowly, Master Wang against the
each and spend a few minutes in the 3rd posture and try to increase Taolu (a series of skills and trick) of tai chi only.
each posture about 1 minute per week or two?

Answer: The soul of Yiquan is each practitioner finds out his own way 12. You say that one should be able to place their hands on their sides
of training, according to his own condition; at last, get freedom in one’s when they stand still. If they do it shows tension. I find that I have to go
life. So you may test all postures, and decide the time of each exercise, limp and lose "structure" in my body to do that. Also is that not called
you may also adjust yourself in each posture to get the proper feeling wu-wei psture and is it beneficial to just stand in wu-wei for long
(just as you get from the first three exercises). periods if it is relaxing?

Answer: It is also beneficial to just stand in wu-wei for long periods if

9. You mention nothing about tendon and bone development in your it is relaxing. But as you know, in the first stage, we are seeking for the
writings. Is developing the tendons very important in developing ability of relaxation that one can relax his whole body in any posture
fighting skills and do you include it in the second part of the course? and any moment, relaxing in wu-wei posture only is not enough
Also, should I do some of the tendon stretching exercises I have been obviously.
taught from various prior baji and pakua teachers?

Answer: Yes, developing the tendons is important in developing 13. When doing Yangshengzhuang, take the first posture Baoshi
fighting ability; it is included in the second part of the course - Tension (holding a balloon), the course says to stand for about 20 minutes in
Training. I think one should get the ability of relaxation first (can relax this posture (or longer if it feels comfortable I assume). However, if

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you’re doing this posture for a period of time (days, months) how does in the course, which is to develop chi and a root. I was curious why this
one know when to advance to the next posture for example Jushi, was not mentioned. Is this correct?
Pengshi, and so on. Also, once you advance to the next posture should
you still continue to do the original one or only the new posture? If all Answer: Each posture requires the whole body is completely relaxed in
of them, how long for each? When does Zuoshi (sitting posture) come this stage; such many postures let us experience relaxation in deffirent
in relative to this practice? postures.
Yangshengzhuang also can develop chi, but it is a nature process, don't
Answer: All Yangshengzhuang postures are paratactic (belong to a pay overfull attention to it, because if one focus this point, it will easy go
same level), the advanced postures will appear in the next step - tension astray.
training, one may select some of them in daily training, but the Baoshi
(holding a balloon) is the most essential. You may try all postures
include Zuoshi (sitting posture) and Woshi (lying posture) and then 16. How does one measure there progress in Yichuan? I mean a person
select some postures which you like to practice frequently. As for can stand in each posture for the required amount of time, complete or
standing time, you may practice according to your own condition, if appear to complete certain exercises and never attain a thing. Are there
you have enough time, and feel comfortable in training, you may specific levels of attainment in Yichaun? How does one know they are
practice long, and otherwise, you may train short time. on the right path if there is no specific quality or stage you have to
reach in order proceed to the next? What are the different levels of
14. I notice in the majority of Yangshengzhuang, the postures are held Yichuan?
rather high. In other words the knees are not bent very much. I was just
wondering if the posture was held lower, like a horse stance, if the Answer: There is a test "Feel whole (unitary)" in the course, you may know
development would be quicker or would it slowdown development. I whether you has achieved the certain level of whole relaxation by it. You
may also observe whether you are whole relaxed when you are standing,
know of many people to get extremely strong through horse stance
walking, sitting and lying in your daily living and work. If you are, then you
training which in some ways is similar to Yangshengzhaung. Part of me can enter the next step training. Of course, one may test his ability in
thinks that with this type of training it would be very hard to relax at Tuishou (pushing hands), combat and health dance after all. But in fact, one
least initially, but I'm curious if this is a type of training that goes may know whether they are on the right path if he reach a certain level, each
against the principles of Yichuan. stage has four approaches:
"Showing a feeling with a fixed method;
Answer: The lower postures will also appear in the next step - tension Giving up the method after getting the feeling;
training, each stage has its own requirement, don't hurry please, it is a Letting the feeling follow into everything;
highway already :) The main aim of the first step is getting the ability Personal feeling leads to complete awareness."
of whole relaxation. What a teacher can do is the first approach "Showing a feeling with a
fixed method", others depend on the students. The course just
15. My impression, from the course is that the practice of delineates some fixed methods to show some feelings, don't limited by
Yangshenzhaung postures are to help our body become more and more it. :)
relaxed. Each posture aids in relaxing a different area until eventually
the whole body is completely relaxed. Is this correct?
Also, I believe these postures have another function not mentioned 17. I naturally want to stretch after standing in any posture more than 5

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minutes or in between changing postures. Is it ok to squat down and let my
knees touch my chest or put my finger tips or palms on the floor for a few 21. A question about Jushi: what is the position of the shoulders? Are they
seconds if I feel the urge to do it? relaxed like in Baoshi, for example, or are they stretched to the top, as if
Answer: I don't think it is a good idea, because after standing, the qi and trying to "touch" the sky? That is to say, should I just raise the hands or
blood circulation is improved, squat down and let your knees touch your should I stretch shoulders and arms?
chest will cumber it, and the palms also can't touch cold things just after
training. You may take "Xiuxishi-Rest posture" (Two hands lightly placed Answer: The shoulders are still relaxed; there is still a little space to be erect
on the lower back, the palms face to the rear, the whole body relaxes) for a in fact. You may try to stretch your spine mainly, but also raise the hands
while if you feel tired in between changing postures. and stretch arms, all of them should be natural, produced by the jiajie
(imagine to touch the sky or put something on the moon), don't use
compelling force. The mind (image) should not be limited (ended), imagine
18. When trying shili exercises I suppose one has to use "Yi" (by using an you are taller and taller; the spine will be stretched naturally.
image) to make the muscles react. As I understand it muscle tension should
only be the result of using an image - without using an image, there should
be no (or minimal) muscle tension. Is this correct? 22. Was "Theory of Dachengquan" and "Theory of Yiquan" in fact the
same book with two different tittles?
Answer: Yes, and the image should be true to nature, we call it "zhen
zhuo (real apply)". Answer: Yes, "Theory of Dachengquan" and "Theory of Yiquan" was in
fact the same book with two different tittles, because Yiquan is also named
Dachengquan that time.
19. How long does one have to apply muscle tension? Is it all the time when
performing the exercise or do you apply it for let's say a few seconds and
then relax, then tense again for a few seconds? 23. My ability to relax still needs improvement, but I guess that it takes a
lifetime and is a continual process, isn't it?
Answer: These two ways both should be practiced, applying muscle tension
for a certain long time to improve your "gongli (power)"; "apply it for let's Answer: Yes, relaxation training is a continual process; in fact, I also take
say a few seconds and then relax, then tense again for a few seconds" to some exercises of it sometime now. But while you have a certain experience
keep agility of the muscles. You may take these two way alternately. If one of relaxation, you may take some further exercises at the same time, perhaps,
takes the first way only, it will be easy to be stiff; if one takes the second it will help you to understand relaxation better.
way only, the force will be hard to be solid.

24. You make the point that relaxation should always be possible. Does this
20. In the Theory of Yiquan, Wang Xiangzhai is describing the four sorts of imply that there could be a wrong way of doing the tension exercise?.
out forces. What does he mean by "the air resistance, this is what I called:
"echo with the atmosphere" "? Would you please explain more? Answer: Yes, the tension training is easy to make people be stiff, and it will
harm one's health. Therefore, practice it in a proper way is very important.
Answer: It is a feeling mostly, while act, you may feel the resistance of the
air, and make an equal force to respond it, it is to train the sentience of your
cutis mainly, and it is also a “zhengli (contending force) with the atmosphere. 25. When you suddenly relax, can the body parts move slightly?"

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Answer: Yes, the body parts move slightly is allowed, but one shouldn't course? Is it possible to become strong without practicing JijiZhuang for
move too much. hours and hours?
You wrote that in combat we need tension for a short moment and it is
26. About tension training, do you literally tense all the muscles that you can? no necessary to overrun fifteen minutes in doing each JijiZhuang, but
Zhanzhuang is said to change one's strength, not only to prepare at the
Answer: It rests with what target you Jiajie (imagined), for example, if your moments of tension during a fight.
target is a mountain, then you may need all your force to move it; if your
target is some air, then you may need a bit force to move it, it is also ok. But Answer: Yes, Zhanzhuang is also to change one's strength, in fact, if one
whatever your target is, you should use your whole body to move it, it can practice a Jijizhuang correctly for fifteen minutes, it is quite good
means all muscles tensed equally, the tension degree is changing along with already, and you may practice some postures per day, if you practice four
what target you select though. postures, it is an hour already.

30. You wrote in the question list that all yangshengzhuang postures are
27. What is exactly the signification of "tension”? When you write "the paratactic (belong to the same level) and that one may select some posture
whole body is completely like a stone", does "tension" mean "contraction”? which one likes, even though Baoshi is the most essential one. I read in a
Does it mean to contract muscles (like in some "ying qigong" exercises for paper that Master Wang Yufang said that all yangshengzhuang postures are
example)? So, must we contract muscles in zhanzhuang ? In the first course, good for health, but that it is possible to choose postures according to
when one imagines pushing, pulling, etc..., the teachers say it must be done specific problems: such posture for stomach and digestion problems, such
only with the "yi", the intention, without using strength and without posture for lungs problems, such posture for stress, etc...., etc.... but she did
contracting muscles. And what about shili: must we contract muscles too? not explain more as it was a short interview.
What do you know about it? I think it could be very interesting to have
Answer: Here, "tension" means the mind and muscles are in tight state. It these precisions: where can I find them?
also will bring on the muscles contracted, but it is different from "ying
qigong" exercises, "Each tension training exercise should point towards a Answer: Mr. Wang Xiangzhai tried to settle this problem in his late years,
direction with the whole body, don't tense for tension sake only", just as a but unfortunately, he hadn't finished it. And till now, I don't know anyone
sail tensed by wind, each part has the equal pressure; our wind is Jiajie settled this problem faultlessly. Maybe someone of us can do this work in
(imagining) though. Shili is the same, the body is moving though. the future.

28. So, this kind of tension is produced by the intention to move the whole 31. Is it a correct way of thinking to say Zhanshi builds energy in the body?
body in one direction, but without contract and crisp the muscles since this Is there a specific way for energy to be stored in the body? Some people say
kind of crispation and contraction often take place at shoulder level : is it ok ? you should do some sitting meditation. If true does this apply to our training
at some point?
Answer: It isn't imagining moving your body, but the target. And you must
use your whole body to do it. The important thing is your body is equal Answer: Yiquan training can adjust the inner of the body of itself, it also
tensed, so that the force can be passed everywhere of your body, and the can say Zhanzhuang builds energy in the body, but there isn't a specific way
muscles can contract harmoniously. for energy to be stored in the body in Yiquan training, I think energy is
interspersed in the whole body, and Yiquan training also can improve the
ability of using these energy effectively. There are also Zuoshi (sitting
29. Is it possible for a beginner who would not have practiced the first postures) and Woshi (lying postures) in Yiquan training, they are similar to

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sitting meditation.
Answer: Yes, of course. But it is the best to achieve the level I mentioned
above (enter the proper state whatever you doing).
32. I am adding the second step tension training to my Zhanshi training. I 35. How about breathing during tension? I have to keep reminding myself
feel if I stop the Zhanshi training for a while I may lose some ability and not to hold my breath.
regress. Is this correct?
Answer: About breathing, we advocate natural breath, whatever during
Answer: If you can enter the proper state whatever you doing (walking, relaxation training or tension training, in fact, if you do the exercises
sitting, lying, standing or working etc), then you are doing Zhanzhuang correctly, it will turn to abdominal breath naturally.
training 24 hours every day, you won't regress anymore. But if you haven't
achieved this level, you still need do Zhanzhuang training specially, if you
stop the Zhanzhuang training for a long time you may lose some ability and 36. The concept of tension is not still clear for me... When I used to train in
regress. the first course, teachers said for example to imagine to hold a big tree and
to start pushing, pulling, etc... BUT without using muscles: one should have
the intention to do it, and his body does micro-movements, but without
33. Having only trained Ji jizhuang for a short time, specifically only contracting muscles really. Other example: one holds a balloon, which is at
Hunyuanzhuang, Asymmetric Hunyuanzhuang and a little Dulizhuang. I feel the beginning very light, and progressively changes its weight in mind but
I understand your instructions until I refer to "Don't tense for tension sake." without contracting muscles really. Most teachers say "in yiquan, muscular
Could you please elaborate on this idea? For example I can imagine lifting a strength is not used". On the contrary, you seem to really tense muscles in
large tree in the distance. I am trying to use my entire body as if really doing jijizhuang (and your hands shake) and not try to move the target only in the
it. It seems though as I check my body there is always room to add more "Yi". So, is it a mayor difference between the first course and the second
tension. Should there be a gradual increase in tension or go at the target course, or is it me who did not understand what teachers of the first course
110%? The idea of adding tension arises even more in the Dulizhuang. The said (the second answer is really possible since I am a beginner and since I
leg off the ground seems to be getting tension for tensions sake. Could you had not the opportunity to ask a lot of questions) ? You said you have
help correct my thinking? practiced the first course for 5 years before: did you notice differences in
tension training? Did you learn in the first course to really tense muscles too
Answer: It means all parts of your body should come into being a relation or did you learn it only in the second course?
with the target; don't let any part tense by itself only. For example, if you
imagine push a big tree, you may push it by your whole body, instead of Answer: In fact, not only Yiquan has tension exercise, other martial arts,
your hands only. In the Dulizhuang, the leg off the ground should also like Taijiquan, Xingyiquan, Baguazhang, etc., all have tension exercises, of
produce a relation with the target, it means it pushes (or pulls, lifts...) the course, I point real ones here, not the watered down versions. And of course
target together with the whole body too. The tension degree rests with what again, they really tense muscles in training. The difference between the first
target you Jiajie (imagined), for example, if your target is a mountain, then course and the second course of Yiquan rests with their cognition ways, the
you may need all your force to move it; if your target is some air, then you first course is static, bitty and conceptually mainly; the second course is
may need a bit force to move it, it is also ok. You may arrange a gradual motive, uninterrupted and feelingly mainly, it wants to let students advance
increase in tension at your own pace. by themselves.
As for most teachers say "in yiquan, muscular strengh is not used",
maybe some wouldn't like to tell people the truth; some don't know it by
34. If the Zhanzhuang does build energy and you train for a half hour in the themselves; some express another meaning by this word. Otherwise, if one
morning does adding a half hour in the evening build energy twice as fast? doesn't use muscles, I really can't imagine how he moves, say nothing of

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combat. Chengguang for about a year before I decided to try out the Second Course.
At first, I was skeptical about the method (especially the tension training)
because it seemed to be contrary to what I was practicing. However, I have
37. When you show jijizhuang on the video, we can really see your hands been doing the tension method using your course and I found it to be very
and your body move, whereas in the first course teachers speak about micro- effective. I noticed that I seemed to have gained more strength after doing
movements, which are barely visible (one can have the impression that the your course for a short time than doing master Yao Chengguang's method
practitioner is not moving at all): do you practice in the video only to for a year. Also, my practice in master Yao Chengguang method improved a
demonstrate the techniques, doing larger movements than in real training in lot after doing the tension training as outlined in your course. I was
order to explain to us what are the movements of the body, or is it the correct wondering if it is OK to do the first Course (master Yao Chengguang's
way to train (moving more than micro-movements)? method) and Second Course method or is it better to just stay with the
Second Course.
Answer: What I do in the video is a little exaggerated to demonstrate the
techniques, in real training, the movements of jijizhuang may very little, but Answer: It is Ok to do the first Course and Second Course. We would rather
there are still movements in the body, others maybe can't see them though. say the Second Course is a thoughtway than say it is a training method only,
after you grasping the principle; you can learn all kinds of methods and
techniques you meet. Mr. Han lets us learn from Bagua, Xingyi and Taiji
38. In the jijizhuang section you mention the importance of proper nutrition masters, the rather that the first Course of Yiquan!
and rest. Do you have any nutritional guidelines?

Answer: About nutritional guidelines, you may eat the foods with high 41. I read once that building muscles with weights was not good for Yiquan,
calcium and high protein, like shrimps, beef etc. and I think I understood why. But what about simple pushups and abdominal
training without using weights? What do you think of it?

39. I participate in many strenuous activities. Ice climbing, rock climbing, Answer: All partial muscles training will avail certain muscles but bring
extreme skiing, mountaineering, etc.. Will these activities hurt my training? side-effect to the whole body, Yiquan training is holistic. But of course, if
For example, last Sunday I went ice climbing for about 7 hours. The next you feel some parts of your body are especial weak, the pertinent exercises
day while doing my standing, my shoulders felt very tense from the previous are allowable.
day’s activity, so I could not hold a posture for very long without feeling
tense. The next day they were fine.
42. How do you make use of your whole body when using an image? I'll
Answer: I don't think the strenuous activities will hurt the training; on the explain: when you push/pull a tree it's easy to imagine it being only grasped
contrary, they will promote the training in some sides. Of course, you should by your hands and forearms. This then initiates tension in your hands and
have a good rest after these tired activities. I sometime train very hard, and forearms. How can you initiate tension in other parts of your body? Should I
then have a rest next day, or do some sitting postures and lying postures only, use an image where my whole body attaches to the tree and then try to move
I found training in this way is even better than training averagely, of course, this object by moving my whole body.
I point the advanced steps training, if one just practices the first step-
relaxation training, then it is the best to train regularly. Answer: The practice of "whole" is taken at the very start, at the first step-
relaxation training; the main purpose just is to get the ability of "relaxation
and whole". At the second step-tension training, we want to get the ability of
40. I started the Yi Quan corresponding course from master Yao "tension and whole", in practice, we imagine all parts of the body are touch

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the target, and push/pull it at the same time, the tensile force of all muscles clear feeling of it, you may try to move a real thing, like to push a wall, or to
are equal, we may often feel our body to check whether it stays in the proper push/pull/wave a big tree, don't mind whether your muscles are tight or not,
state, if not, one should adjust it immediately (feel which part is weak then at this stage, tension is a nature result instead of a purpose.
just strengthen this part). 45. Could you please explain more about this improper conception of
Gradually, one will find whenever he feels his body, it always stays in tension which is very popular? I think it could be useful in order to better
the proper state, and then the ability of "tension and whole" is gained. What understand the right conception...
you said "use an image where my whole body attaches to the tree and then
try to move this object by moving my whole body" is also Ok. Answer: There are two instances mainly, one is negating tension training at
all, like most popular Taijiquan and Yiquan teaching; another is taking
infusing blood in the muscles for tension training, like ying-qigong.
43. When practicing tension training for the first periods, can we begin since
the first time with images which need a lot of force and product a lot of
tension, or should we first begin with image which do not need a lot of 46. Anyway, if I try to push and pull a real tree with all my force, my
tension (balloons on water for example)? I have the impression that if I start muscles will be much tensed: do they need to be tensed in exactly the same
with a lot of tension since the beginning my tension will not be really good way when doing Jiji zhuang with the imaginary tree I jiaje? Is this what you
but rather a crispation... but I know also that a lot of tension (and images named "the ability of getting a rigid body"? Should it be understood literally,
which go with it) are necessary to build strength... that is to say a really rigid body, with really tensed muscles, and not a body
At the present time, I alternate images with a lot of tension and images rigid only in imagination with relaxed muscles?
with little tension, but I would like to know your opinion: should I stop
using strong tension for a more or less long period (weeks? months?), then, Answer: Please try to push a wall or a tree with about 45 degree (your body
after that, using it again since I am familiar with little tension exercises, or from your hands to feet become a beeline, this beeline forms a 45 degree
should I continue to alternate strong and little tension? corner against the wall/tree and also the ground), you may get the feeling. Of
course, jijizhuang is still something different from it, because one need
Answer: One must have a good foundation of relaxation training, then he balance the body by himself. The feeling produced from "Feel whole
can practice tension training, otherwise, whatever he does all will be wrong. tension" exercise is more immediate in fact.
If one gets the ability of "whole relaxation" already, then whatever "strong Yes, one should get "the ability of getting a rigid body", and it is a
tension" or "little tension" all are Ok, of course, don't make yourself too tired. really rigid body, with really tensed muscles, but can relax immediately,
only then, it is possible to fali (send out a bursting force), the force can be
passed swimmingly from your opponent to the ground via your body.
44. When doing shili, should I be using tension? Should I be relaxed like in
zhanzhaung? Or a combination of both? The way I have been previously 47. If I understood, it is an error to begin with a relaxed Jiji zhuang : it is
taught, we only use relaxation like in zhanzhuang. only after practicing tension that it is possible to do it in a relaxed way,
which is no longer relaxed in the same way as beginner, is it ok ?
Answer: I think there are three purposes in the second step-tension training:
1. to change the way of using force, get the "whole force"; 2. to strengthen Answer: Almost yes, most Yiquan practitioners ignore this step; it is an
the muscles; 3. to get the ability of getting a rigid body (only then, one can important causation why they can't succeed. We call those superiors doing as
pass his full force to the opponent). Shili means testing force, if you are "cotton wraps iron", the "whole force" and the possibility/ability of fali are
relaxed like in Yangshengzhuang, then there isn’t any force, how can you always contained in their practice, it is no longer relaxed in the same way as
test it? beginner.
Therefore, try to move the target by your whole body, if you can't get a

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 Answer: According to our experience, as a professional practitioner, 5-6
hours per day is enough; as an amateurish practitioner, 1-2 hours per day is
48. In both ying qigong and yiquan tension training muscles are really OK. I mean total training time here, not only standing. In the beginning, if
tensed, with a rigid body, is it ok? But in ying qigong it is often tensing for you really want to gain something from training, then please practice not less
the sake of tensing only, whereas in yiquan one tenses muscles trying to use than 1 hour per day. Little by little, you are able to keep natural state at more
his whole body to move imaginary things, is it ok? and more time, then you may decrease the special training time. It is OK to
split the training. Of course, full time training is the best (as I had ever been
Answer: Yes, tension training of Yiquan must produce a relation with the in Zhuhai, Mr. Han let me train for six hours per day, two hours in the
environment (target), and must have a direction (push/pull/lift/press/shake, morning, two hours in the afternoon and two hours in the evening), but the
or say up/down/frontad/back/left/right etc.). things always wouldn't like to be such perfect :-(

49. I have a question about Exercise 4, Part 4, of Course 1 (Relaxation 51. In doing shili, should tension be held throughout the entire duration of
Training) It says there:Āall of a sudden, pull your feet up about 3 shili? Or should it only be held when you are "pushing" or "pulling" your
centimeters, making your body fall down” target? Should there be "breaks" in tension? And I should not be tensing for
My question is – does that mean, tension sake, correct?
(a) You actually pull your feet up, so your feet are actually leaving the
ground (so, you have to “land” a second later, as from a real vertical jump?) Answer: It should be continuous, but you can adjust the degree of tension,
Or, if you imagine you are swimming in the air
(b) Is it more like you just ~feel that you suddenly pull your feet up, but (pushing/pulling/lifting/pressing/shaking the air), it is much like relaxed, but
really you are just suddenly dropping your weight down, so that your feet there are still a little tight. Being continuous then requires your "yi"
never actually “leave the ground”? (mind/spirit) can't be broken, it means there are not any "breaks" between
the actions and imaginations, although it may be very slow. If there are any
Answer: "Drop" is the main side, but the feet may also be actually pulled "breaks", then it just is "tensing for tension sake” or slack (if you haven't any
up, of course, a little. This exercise is a way of fali (send out bursting-force) tension then), both are wrong.
in fact, by sudden drop your weight down, the weight potential energy turns
into kinetic energy, and sends out from your hands. Therefore, the important
point of this exercise is suddenly dropping your weight down, for a beginner, 52. In the "standard" or "Course 1" type of ShiLi, it seems that since we are
pulling the feet up may help you accomplish this aim. not really tensed (just mentally mimicking), breathing can be fairly natural
or is not any issue. However, in the tensed-up version of "course 2" ShiLi, I
find that when I'm really tensed, my breathing tends to get very constricted
50. How much time should one spend per day training? I read somewhere or to shut down completely. Does that mean that the duration of a single
that one must practice a minimum of 3 hours per day to achieve real results. ShiLi pattern (such as a single "press, lift, push, pull, or shake" action)
Can I split up my training? Can I do zhanzhuang in the morning, jijizhuang realistically can only be for duration of one tensed breath-hold, then you
and shili in the afternoon and the rest in the evening? Is it best to do have to relax, breathe again, and do another tensed action, etc., repeatedly ?
everything in one consecutive time frame? With my schedule, I find it hard Or, are we supposed to keep trying to breathe in/out continuously throughout
to find two to three hours at a time to do everything (except weekends). Will many minutes of a single tensed action (such as a "press, lift, push, pull, or
this hinder my progress? shake" action)?

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Answer: Ordinary person uses thorax breath (the thorax expanded while
breathes in, and shrunk while breathe out), it is led by the chest muscles, if Answer: In fact, I never say we should deliberately tense up our body,
one breathes by this way, then it will be constricted in tension training. But a tension is a natural result of an action only. Maybe "tension" is a bit of
bridle-wise Yiquan practitioner may take the way of abdominal breath, it is misnomer as the "feeling" of "tension" that is sought is really a feeling of all
led by the diaphragm (the diaphragm goes down while breathe in, and it the muscles locking simultaneously and in unison in one direction. Maybe
goes up while breathe out). We tensed bone-muscles in tension training, but we should say "strengthening", then people won't take such a scunner
the diaphragm still works in the course of nature, therefore, the breathing against at it :). While one sends out a bursting force, in a flash of touching
can be natural in tension training. Generally, through the first step-relaxation the target, the body should be rigid, if there are any part is weak, then your
training, one may turn the breathing way to abdominal breath naturally; it is force and the rebound force will concentrate at there, and it will be harmed.
also a reason that one can't practice the second step-tension training if he According to my experience, fasheng (send out a sound) just is for
hasn't past through the first step. A superior Yiquan practitioner may even strengthening the abdomen mainly. This is the content of the third step; we
feel there are chi (qi) runs through to his heels every time he breathes in. Of may discuss it more detailed in the future. In the second step, we try to
course, all things should be natural, can't pursue it factitiously. strengthen our muscles and get the ability of whole tension (every skeleton-
muscle, which includes abdominal, but doesn't include diaphragm, it is a
smooth muscle). In fact, the waist (includes the abdomen) is a weak part for
53. As I understand it, one way to do abdominal breathing is to imagine the many practitioners. But anyway, if one constricts his breathing, then
breath moving downwards and filling the abdomen on the inhale. For obviously, it is wrong (in doing Fali, it is proper that your breath constricted
breathing through to the heels, do you imagine the breath going past the for a short time).
abdomen, all the way down into the heels during the inhale?

Answer: To get a feeling of abdominal breathing, you may try to smell a 55. I have a question regarding zhanzhuang and standing. How important, if
nice flower at a relaxed state. Just a suggestion, it isn't compulsory. As for at all, is bending your knees deep as compared to slightly bent? I have been
the way you mentioned, I think it is the best "don't forget it but also don't trying a lot deeper bend and have found pain to be occurring in my knees a
help it", let it slides. couple of hours after and into the next day. For the past two years I have
been standing slightly bent without any discomfort. I remember reading
some literature from Kenichi Sawi where he mentioned needing to bend the
54. I do understand that abdominal breathing is the most natural and correct knees deep to get "spring power" from the legs. Also other masters from
way. I have no problem to relax my abdominal muscle at all. other schools encourage the same thing. Do you have any comments
My question was, that if we really and truly deliberately tense up our regarding this subject?
whole body in the tension training, then we think that even the abdominal
muscle itself (because, it is still a muscle!) should also get tensed up by us, Answer: In relaxation training, one needn't bend his knees too deep. In the
as part of our definite training action. Then, once the abdominal muscle is second step, one may try lower postures like Dashizhuang – Big Posture
tensed, breathing will become somewhat constricted. Standing, Fuhuzhuang - subduing a tiger posture and Xianglongzhuang -
But, perhaps I misunderstood, as you have written We tensed bone vanquishing a dragon posture, to get a root. And in doing Hunyuanzhuang,
muscles in tension training, but the diaphragm still works in the course of you may also try to bend deeper. But you should advance gradually, and
nature So, rather than the WHOLE body being tensed (every muscle, Which don't do it without measure, in all postures, the inclination of your popliteal
includes abdominal), instead it is ONLY the arm and leg muscles ? That is fossa (the back of the knee) shouldn't less than 90 degree. After standing, it
no problem for me; certainly I can relax abdominal muscle anytime. I just is the best to massage and turn your knees slowly for a while.
misunderstood, thinking that I SHOULD try to tense abdomen up also.

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 Answer: Just as Mr. Han says: “The second course is main thread, the first
56. I have a question about xiang long zhuang : could you please explain course is tool". If one has a firm foundation of long practice in correct and
how we should train tension in this exercise ? I understand the use of tension classical "Course 1", he has mastered the tool, if he can understand the
in the other exercices since we try to move the target with our whole body, second well, then, obviously, he will progress faster than a total beginner.
but in xiang long zhuang, which is the target exactly and how should we However, because the first impression is the strongest, the first course and
work with it? It seems to be a static posture during which one imagines he is the second course use two different thoughtways respectively, person who
subduing a dragon, but I do not understand how to use tension: I understand study the first course first would have some fixed actions and thoughtway, if
for fuhu zhuang, since the posture is explicit (the tiger under the legs and the he cannot give up these implicit actions and thoughtway, it will obstruct his
hands on the tiger's back and neck), but I do not understand in xiang long progress. If one studies the second course from correspondence only, and
zhuang how to use tension to subdue a dragon with this position of arms and can't visit a qualified master of the second course in the near future, then it is
legs." recommended to seek professional instruction in the basic Yiquan postures
and positions. The second course doesn't pay much attention to the minute
Answer: You may imagine your frontal hand on the dragon's neck and the details, but it doesn't mean those minute details are unimportant, we just
back hand on its tail. Or you may try to push a real wall/tree with this expect the practitioners get those minute requirements naturally by entering
posture; maybe you will get the feeling. the proper state, if one pays overfull attention to the minute details, it just is
Different from other postures, Xianglong Zhuang is a completion partial, that is what Yiquan opposes sorely.
posture (the end of Fali), from the frontal hand to the body to the back leg,
they form a beeline, the rebounded force can be past to the ground through
this beeline, Xianglong Zhuang training just is strengthening this 58. When somebody has only studied Course 2 from correspondence, then if
thoroughfare of force. such a person visits Master Han or Li in person, directly, in China, or
participates in a real seminar with such masters, would the student typically
find that they needed an enormous amount of personalized correction and
57. I would appreciate any further commentary on the relation between adjustment?
Course 1 and Course 2 of Yi Quan. I realize that this has been touched on in
the Question files and some older posts. However, any further enlightenment Answer: It is possible, but not certain. If one is wise enough, he may find
or commentary would be gratefully received. In particular, would it be the right way by studying the second course from correspondence only; in
expected that somebody who has a firm foundation of long practice in other words, he can learn from nature, nature is better than any master.
correct and classical "Course 1" YiQuan would have a huge advantage, Otherwise, to be personalized correction and adjustment by a qualified
when moving to Course 2, over a total beginner, who has never practiced master is necessary.
any form of Yi Quan? Or, would they start out basically equal? Would the
experienced Course 1 person progress much faster? Since many of the
standing postures of Course 2 appear similar (or seem to have their basis in 59. Aside from subjective "feeling better", or "feeling healthy" and the
Course 1 postures), is it recommended to seek professional instruction in the normal subjective sensations of ki energy in the body (similar to Qi Gong),
basic Yi Quan postures and positions, etc. to supplement Course 2 is there any objective way to self-test progress in mastering Course 2?
instruction ? How important are the minute details of head position, arm
position, imaging specifics, range of motion, postural details, when Answer: What the second course improved is one's good ability, ability
practicing Course 2? And if those minute details are important, is isn't a corporeal thing, it is difficult to be measured, it can be sensed by the
professional Course 1 instruction required to achieve the minimal practitioner oneself mainly. Of course, if one reached a high level, then his
correctness needed for progress? ability can be showed in using (like push hands, combat and health dance

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 etc.) obviously. 62.Do all the postures in jijizhuang belong to the same level? Is the weight
distribution on each leg in Dashizhuang 50-50? In zhoutiang zenpai, during
the exercise does our body stays always relaxed, always tense or do we tense
60. In tension training our mind is identified with an external object. at the moment of impact?
Zhanzhuang in "course 1", it seems the mind is focused on some
visualizations and, in my opinion, in "course 2" mind is focused on itself. Answer: Yes, all the postures in jijizhuang belong to the same level but they
So, apart from the posture, the practice of zhanzhuang seems similar to other have different functions. In Dashizhuang, it is 40-60 or 30-70, the back leg
traditions (like Zen) that uses meditation as a tool to achieve what Master bears more weight. In zhoutiang zenpai, you had better do it naturally, flap
Han calls "awareness of oneself" and self-realization. from light to heavy little by little. Your body will tense at the moment of
Does that mean that zhanzhuang would be the door to the intuitive impact naturally, and then relax immediately.
process of cognition witch is one of the differences from "course1". Is this
the reason why great masters have practiced it all life long?
63. When I'm practicing tension training, in all the combat standing postures
Answer: In my opinion, apart from the posture, all practice we do just is to I feel what you call in part III "The force and the counterforce". For instance:
give up all factitious minds, and let nature appear, and then follow nature; it when pressing down the target with my arms I feel my body has the
will be our best lives. "Awareness of oneself and self-realization” just means tendency to go upwards (although no part moves).
one knows nature by himself. Only on this meaning, Yiquan can be said as Can one practice like this or should I exert force with all parts of my
“life science”, and this just is the reason why great masters have practiced it body to press down the target?
all life long.
Answer: Yes, one may practice mainly in this way, it is a main way of Fali
(The parts of your body move reversely), practicing the combat standing
61. I'm still a bit puzzled about mechanism of force in 1st method of Fali. If postures in this way can help your Fali exercises in the future. However, you
you "throw" your hands towards yr opponent by moving yr body reversely can also try to exert force with all parts of your body to act on the target; this
(i.e. to the rear) how do you then cope with the reaction force generated the is a way of Fali (4. The back foot stamps the ground) too, to push your
moment yr hands reach his body. How do you prevent that this reaction opponent.
force throws you backwards (since a considerable part of your body mass
moves away from the opponent?)
64. Pushing hands clarification.
Answer: As we know, the mass of one's hands is much less than the mass of
one's body, accordingly, the distance that the body moving is much less than Answer: 1) Yiquan pushing hands is something different with Taijiquan
the distance that the hands moving. And in most actions of Fali, the hands pushing hands, nowadays, Taiji pushing hands is an amusement mainly, they
are thrown towards up-ahead (about 45 degree upwards), accordingly, the have many theories and skills in pushing hands, but we think pushing hands
body moves back-down (about 45 degree downwards), then most reaction is a limited combat, it is an interim to real combat. I do not say taking
force will be past to the ground. And in actual exertion, one may use the pushing hands as an amusement is wrong, I just say the purpose of pushing
fourth method of Fali first, make the whole body get a movement ahead (to hands in our course is not amusement.
get a kinetic energy first), then immediately, Fali by the 1st way (as I said 2) Just as Mr. Wang Xiangzhai said: 'if one never practices pushing hands,
above, it includes the 2nd way "Dropping" already), sometime, maybe also his skill won't be great; however, if one always concentrates on pushing
add the third way "Turning" at the same time. hands, he will be defeated surely in real combat'. A limited combat is still
something different with real combat. Just let you get some similar
experience of combat, don't always stay there.

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3) Force and speed are the root, don't blindly worship complicated practicing step IV, if you feel you are hard to get in the state, you may try
techniques. visualize you are in a dangerous place, face a tiger, or an atrocious enemy, or
4) Don't be limited by the word 'reaction (response)', Yiquan is an active art, anything dangerous, it maybe can help you get into the proper state.
always keep initiative, threaten and attack your opponent's center, as for
'reaction', let your instinct do it. This is what Mr. Wang said: 'between
conscious and unconscious', your attack is conscious; your instinct reaction 66. From step IV and step V it seems that our spirit has two ways to deal
is unconscious. with a dangerous situation.
5) Find some partners to practice it. 1) We react without conscious thinking; "like responding to an emergency
such as traffic accident..."
2) We have the time to be aware of this danger and "in this state we can
65. Just as a guideline, could you please give us an idea how long your excite all our energy and abilities; ...your spirit detects it and your body
students practice on the average steps III and IV? responds immediately..."
At the intellectual level, until step III I can understand what links the From the push- hands experience that you told us and also from stories about
different steps and what is required before passing to a new level. Mr. Wang Xiangzhai who have also defeated all his opponents without
Part IV is somewhat different; it puzzles me because it seems a harming them and even in one occasion predicting were his opponent would
completely new "concept". Although our mind sets on the target like in step land, it seems that there is some degree of conscious control in action.
II, the capability to catch a rip in the opponent's spirit, (What is called in Do you think this is possible at a high level?
other martial arts "anticipation” or the "highest level in sensing jing")I Do you think it is useful to start practicing push-hands without having
believe is something that can only be perceived by intuition witch is very completely mastered step IV?
difficult to achieve and I don't see the relation to the previous sections.
Could you please highlight this subject? Answer: Step IV is training, we visualize there are danger around us (it is a
jiajie), to excite all our energy and abilities. The training of this step will
Answer: If one has a good foundation on step I and step II, and he practices improve one's ability to get into the 'exciting' (this word may be not very
step III specially for at least 1 hour per day, it may take him about three exact) state, in this training, the danger is created by our mind, of course, we
months only to pass through it, then he needn't practice this step specially have the time to be aware of this danger. In actual application, mostly, we
any more. As for step IV, till now, none of my student past through it; have not the time to think, or sometime, we know there are a danger, but do
among Han Jingyu's students, there are less than five guys achieve this level; not know how it will attack us, also do not know how we should respond it,
and as far as know, in the world, there are less than twenty persons who all depend on your intuition and instinct, but you can get into the 'exciting'
really gets it. And the time to pass through step IV is very different to state in advance to excite your intuition and instinct.
different persons, a Shidi (junior fellow apprentice) of mine he practiced the It is possible that there is some degree of conscious control in action.
first three steps very well, but after more than one year training on step IV, And if your opponent is much weaker than you, you can use more conscious
he still cannot get the proper feeling and get into the proper state, I think it control.
maybe because he is too virtuous and shy, his spirit isn't strong enough. As Yes, it still can be useful to start practicing push-hands without having
for me, as soon as Mr. Han taught this step to me, I can feel this state, but till completely mastered step IV, if you do it as a test, it means don't always do
now, I feel there is still a room for me to improve on this step. it, according to my personal experience, before you have completely
Yes, it is exact that "is something that can only be perceived by mastered step IV, practicing push-hands once a month is suitable. As I said
intuition", to improve your intuition, in all steps, in fact, all hide a principle: somewhere else, in fact, we have all natural abilities, but if without through
"get rid of false mind, let nature appear", or maybe we can say: "undivided training, some of them are weak, some of them are hidden, some of them we
attention, following nature". To improve your knowledge, add something don't know how to use them. Push-hands can examine your abilities; let you
everyday; to improve your intuition, cut down something everyday. When be aware of that you need strengthen which side or parts. But if you always

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do push-hands as an amusement, it will lose the function of examination. a particular chosen posture for some time, despite the inner feeling leading
And since you have not completely mastered step IV yet, if you often do away from it, the resulting state is much less integrated, strong, and lively
push-hands as an amusement, some improper fixed actions will come into than when I just go with my internal preference for the same amount of time
being, and it is very difficult to correct them later. (just observing the body as a whole). In the course, you are advising to "just
feel one's body", but you are also offering specific postures "as examples",
because they "affect different parts of the body", while encouraging personal
67. Your relaxation training exercises are supposed to lead to complete exploration. Yet, apparently, holding a specific posture chosen in advance
relaxation, e.g. hands hang loose along the body. Elsewhere, there was a for a certain period of time is not the same as simply following the body's
comparison to the natural state of a young baby. I have two little kids, and whims without knowing which configuration it will take next moment, and
from observing their posture and movement, I've noticed that while their there are probably good reasons for "molding" oneself into such
muscles are always soft and pliable, their bodies are never "limp": When configurations. Could you suggest a way of interaction between following
they are being held vertical (fully supported, without the need to maintain an immediate body preference, and attempting to hold a specific posture?
balance), their arms are still "floating", sensitive to the whole body motion,
and even when a (healthy) baby falls asleep, their hands (or even arms and Answer: People select some methods in order to achieve certain purposes, if
legs) could be sticking almost vertically in the air. Yet their bodies do you achieved your purposes already, is it still necessary to mind which
produce an impression of being "filled with lead". Could you comment on method should be selected? If you have a better method to achieve your
this observation? purpose, do not mind the samples I offering. Get the right feeling by the
method you love, get into the right state, and then letting the feeling follow
Answer: Relaxation means lack of any unnecessary tension, and in fact, this into everything.
is an inherent state, therefore, you can see this state on your little kids,
obviously, they have not taken any intended training. When one grows up,
many factitious concepts are being infused, little by little, he lose nature, and 69. In several of your answers, you advice to pull or push a real tree or a
lose the ability of relaxation, therefore, we have to spend much time to get wall to get the feeling. While this "static tension" training is used in other
back this state now. Otherwise, we can practice the second step--tension systems, I haven't heard it to be a method in Yiquan. What is the
training directly. reason? How is applying force to imaginary objects as in Shili different
from applying it to the real ones, and why you don't advice doing such
exercises on a regular basis?
68. Regarding Yangshengzhuang practice: I understand your reasoning
behind using a method to achieve the right feeling. However, I've noticed in Answer: While you do tension training by 'jiajie' only, your body itself has
the past that my body has a preference at any moment in time which posture to produce a contrary force to balance your body, this just is what they called
would feel best to assume (out of the ones you suggested, or similar to 'zhengli', but if you pull or push a real tree or a wall, the tree or wall will
those), and sometimes even an asymmetrical one, even with a spine bent. A offer this counterforce to balance your body, this is their difference. As for
slight spontaneous body motion is always present, and eventually the feeling why I don't advice doing such exercises on a regular basis, I think we will
arises to change a posture substantially. Over time, the posture tends to get face a living opponent in combat or pushing hands, if one always practice
closer to a "classic" one, but even then a clear (perhaps, subtle) preference, with tree or wall these static things, he will lose his agility. However, if one
is always present. That is the case even when standing is prefaced with practice with 'jiajie' only, it is easier to keep his agility. So it is Ok to pull or
relaxation exercises (similar to the ones you've suggested). It is not that I push a real tree or a wall between times to get the feeling, but it is not a good
tend to prefer simpler postures: Each of the ones you have described appears idea to do such exercises on a regular basis I think.
most comfortable at a certain time; it's just that the right one can't be
anticipated until the feeling is in place. So, when I decide to persist and hold

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70. The concept of 'zhengli' has been a mystery to me for a while. The critical of the concept, just because he aimed at the superstition on the
notion is apparently central to internal martial arts (my Taiji teachers used to concept that time. All truths are not absolute when they are on paper
emphasize moving as if in a thick liquid), and it felt good, so I was (enunciated by words), each one aims at a certain purpose and is effective at
reasonably confident I was doing the right thing. But the mechanism has certain time and space.
always appeared paradoxical. When I stopped a movement to examine my
body, I was simply feeling muscles "fighting" each other (apparently, what
you are referring to as "counterforce"). Meanwhile, the stated objective is 72. For a while, I was trying to understand the concept, but whenever I
apparently to train the body to act as a whole, which is all muscles working encountered its descriptions or manifestations, the "energy" appeared either
"as a single muscle", which is exactly training them to not counteract each metaphorical (a shortcut for talking about neural activity corresponding to
other, right? That what looks as a paradox to me: How can training muscles particular imagery, and resulting physiological changes), or just a
counteract each other prepare them to instantly function in unison? Is this a superstition (just paying attention to the body and believing you are
true paradox that would take time and practice to realize, or am I simple balancing your "energy" can bring profound psychological and physiological
missing something? effects). However, I clearly didn't research the issue seriously enough, and
didn't discuss it with advanced practitioners, so my impression doesn't hold
Answer: Just as Mr. Wang said: 'all things are contrary, at the same time, all much validity. What, in your opinion, counts as evidence for existence of a
things are harmonious'. Everything needs two sides to maintain its balance, separate form of energy?
and since it gets balance, it is harmonious. Different muscle has different
function; do you think all muscles can work at a same direction? "Whole" or Answer: According to my own experience, the 'energy' cannot be seen as a
‘Unison’ means all muscles work harmoniously, each one works properly. In separate form, but sometime you can feel it. Anyway, I do not mind what
tension training, there is two force in fact, one is you form it is, I just aim at the purposes that I mentioned somewhere: "to
pull/push/press/lift/move... the target, another is its counterforce, if you improve my physique; to improve my spirit; and improve my instinct".
practice with 'jiajie', your body itself produce the counterforce, all muscles
work; if you practice with a real target, then the target will produce the
counterforce, it means half of your muscles are relaxed, you may try and feel 73. From your description of Jijizhuang, the exercises can be split into two
it carefully. categories, "controlling" (e.g. Fuhuzhuang or the initial one with holding
walls) and "manipulative" (all others). The "controlling" exercises require
restricting the movement of an imaginary force, while in the "manipulative"
71. In your answers, you sometimes refer to the concept of "qi" energy ones we (imaginarily) effect an immobile object. Since you've emphasized
(though advising not to focus on it). My understanding from Master Wang's that those are only examples, I assume the exercises we can perform may
as well as your teacher's writings (that I could find) were that they were fall into either category: I.e. there would be nothing wrong about trying to
either critical of the concept or at least found it irrelevant. Is this control an imaginary force in the Hunyuanzhuang. Is that correct so
interpretation correct, and if so, what is your own opinion about qi? Do you far? The reason for making this distinction is that I found it relatively easy
consider it a separate form of energy, or a mere useful metaphor that came to keep and develop the feeling in the "controlling" exercises, while an
from the traditional medicine? The reason I'm asking is that the writings of attempt to "manipulate" (after performing relaxation standing) quickly leads
your lineage appears to be all highly rational and scientific; hence, I presume to the loss of frame, and feel generally more difficult to perform. That
you wouldn't be relying on a concept simply because it holds traditional seems peculiar, since the two types appears to be simply mirroring each
appeal, and perhaps you have some interesting evidence for its other (passive force and active counterforce, vs the other way around), yet it
validity. (This is, of course, a mere curiosity question). doesn't feel this way to me? Actually, I've tried a game, and had
"manipulation" following "control" immediately (e.g. pushing the tiger down
Answer: I think 'qi' can be considered as energy. Master Wang had been after preventing it from getting up), and "manipulation" became much easier

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in this sequence. What am I doing wrong (or is this individual, and I just lead) also sounds similar to the first one (as a casting) to me. Are there
need to keep practicing)? subtle distinctions that I am missing? This question seems quite important
to me, for being able to identify internal feedback correctly (not just
Answer: Yes, the exercises we can perform may fall into either category. In academic curiosity).
fact, "controlling" is more difficult than "manipulative", if you practice with
a real tiger (just joke, it is too dangerous, maybe you can try to control your Answer: According to my understanding, "four as" describe a same state,
partner), you will get the idea. But if you practice with jiajie (imagination) "the muscles as one" emphasizes particularly on 'the feeling of harmony';
only, it is up to you how the target resists you, so it must stay in the limits "the whole body as a casting" emphasizes particularly on ''the feeling of
you can control it. So you feel it is relatively easy. whole'; 'body as if filled with lead' emphasizes particularly on 'the feeling of
Therefore, I think you may practice "manipulative" more in the heaviness'; 'hairs as halberds' particularly on 'the feeling of strong spirit'.
beginning, as for you found it quickly leads to the loss of frame, that is just Just as we describe a person, to get a comparatively rounded figure, we
why I suggest you try to effect on a real target (e.g. a big tree) to get the may describe him from the front, to left side, to right side, and to his back.
proper feeling, and there is still a process to do this exercise well. Your
discovery that "had 'manipulation' following 'control' immediately may also
be tried. Anyway, if a method can help you achieve your purpose, then it is a 76. I would like to ask you a question about step II.
good method. How can we practice indoors, for instance when it is raining .
Should we visualise an imaginary target in the distance or is it better to
choose a real target inside the room?
74. In the beginning of the chapter about "talk about four forms" in the
"theory of yiquan ", Master Wang Xiangzhai talks about the "four as" that Answer: About the second step, in the beginning, it is the best to practice in
one achieves by the practice of zhuang as a prerequisite for the practice of an open space with big trees or mountains in your sight, to get the true
martial arts. Further on he also describes the "four as" as a precondition to be feeling and get into the true state. Little by little, you can get the true feeling
able to practice the health dance. Two of them ("the whole body as a and get into the true state without the true circumstance, then it is no
casting" and "the muscles as one") seems to equal what you call "feel whole". problem to practice indoors. You can visualise an imaginary target in the
Are these feelings something that only comes after a long time of practice? distance, spread your spirit out, pierce through the wall, and act on the
Following the second course, can one achieve good results without the imaginary target. However, you may also choose a real target inside the
"four as"? room, it doesn't matter.

Answer: Yes, "the whole body as a casting" and "the muscles as one" just
mean one gets the ability of the ‘whole relaxation’ and ‘whole tension’. The 77. If choosing the real target inside the room or at a distance doesn't matter,
feelings of ‘four as’ are only come after a long time of practice, just as Wang then why have you suggested choosing a distant one to begin with (and
said, according to his own experience, it cost him about ten years to practice extend the spirit even further)? Seriously, though, do you have a way of
to achieve this result. Following the second course, one also can achieve the explaining (or at least, hinting at) the function of "spirit extension"? I've
result of ‘four as’. Maybe it will be much shorter than ten years. heard this advice frequently (so it is probably important), but could never
understand it.

75. Doesn't the fact that Master Wang chose to have those as two rather than Answer: It is spirit training, it is really important. The traditional Chinese
one "as" suggest that the two should be somehow independent? I.e. if one call it: "spirit travels at the end of universe". This training can cultivate one's
feels all muscles as one, but doesn't feel the whole body as a casting, then spirit; make him be clement, open mind and great momentum. Extend the
one hasn't achieved the result? Actually, the third "as" (body as if filled with spirit out, always exchange information with nature, you will always be a

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beneficiary, don't worry that nature will steal your energy. And I am sure 79. I must say that this method of doing ji jizhuang is superior to the first
this training will improve one's penetrability of his force, what they call course method. This method seems to solve the problem of uniform tension
"force penetrates enemy's back" (hit at an enemy's chest, but the enemy feels ie: too much tension in certain muscles with others not being tensed at all
pain at his back). causing a broken link in the chain from fist to foot. With an object well away
As a skilled practitioner, he will extend his spirit out naturally, whatever from the body, both mind and body become one and act in the way nature
indoors or outdoors, so it doesn't matter to choose real target inside the room intended. the method used in the first course ,using springs, ropes etc pulling
or at a distance, but bear in mind please, never limit your spirit at a target on the body make the mind become the subject, observing the body as the
only, you hold whole universe. object, causing separation of the body and mind. It is almost impossible to
maintain a uniform amount of tension when mind and body are separated. I
find that when doing fali I can get an increase in force by visualizing the
78. In the "Theory of Yiquan" Mr.Wang Xiangzhai wrote about Shili: "hold object I use in ji ji zhuang i.e.: push tree, at the point of impact with the bag.
the attitude of going when having to stop and stopping when having to Is this caused by the correct muscles being tensed for forward motion?
go...the body can feel and respond to the universal force." Would tensing all the muscles as I do when not using the image result in a
Could you please give us your interpretation on this? braking effect and a decrease in the transfer of power?

Answer: At the beginning of Shili training, it is the best to do it slowly but Answer: Yes, Jiajie (visualising some scene) is used widely in Yiquan
never broken, it means the whole Shili training session is one action only, training, it is also helpful to Fali training. But it is a good method only,
but as we know, your hands (or any parts) cannot always move ahead (or instead of the purpose itself. Just as Wang Xiangzhai said, at last, no form,
any directions), so the direction of force must often change, in Shili training, no mind, the real mind exists in no mind. Here the real mind means intuition
this change is smooth, when the direction of force is changed little by little, and instinct I think.
but the form (your body or a part of your body) is still going at the original In Fali training, inspire all your muscles, change the state from relaxation
direction (it will be a arc track in fact), at this time you will get the feeling of to tension suddenly will produce a great power, being whole tension with a
"hold the attitude of going when having to stop". Another instance, in Shili direction lets all the power be sent out, instead of staying in your body. Jiajie
training, the forces on our body are balanceable on the whole, it means while here is helpful to inspire all your muscles and get a direction for the power.
you push a target (in Jiajie), there is must a counterforce, while you feel the
counterforce stop you, but you still conquer it and go ahead. "Stopping when
having to go" is analogical. 80. It seems as if fali is more of a natural instinct than a cognitive process.
For example: While you visualize pushing a big mountain, actually, it is All animals seem to have this ability from the moment that they are born.
impossible to move it, so you "have to stop", but you still move ahead, it is Animals also seem to have the ability to switch from relaxation to tension
"hold the attitude of going when having to stop"; while you visualize instantly. Could we say that part of yiquan is to undo the bad habits we have
practicing in the big waves, sometime the waves push you, it seems you acquired since birth and let mind and body act as nature intended?
"have to go", but you resist the waves, you "stopping when having to go".
Anyway, I think this sentence is describing the feeling of Shili. The Answer: Yes, but animals can use their natural instinct passively only.
purpose of Shili training is let you keep 'whole force' at any actions; keep the However, by training, we want to grasp our natural instinct on our own
feeling that you get from Jijizhuang in movement. Shili--test force, just as initiative, it means that you are able to get into the blazing state anytime you
its name implies, the important point is force -- continuous whole force, want, in this blazing state, you can inspire all your energy, awaken your
instead of your movement form. intuition and instinct.

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81. From many years practical a method of visualization of the circuit of the exercises and shili at the same time, or get a good grounding in the combat
energy, bound together to a system of "inverse" respiration (I contract the stance exercises first, then begin shi li later?
belly when breath, I expand belly when I expire).
1) My respiration that use continuously in the practical one and the daily life Answer: Each advanced step contains base step/steps, when you start
from 10 years is mistaken or is right for the yiquan? tension training, you may also practice relaxation training.
2) The meditation seated and straight that practical it can be replaced from For example, I practice all five steps some days, little by little, you can
the practical one Of the YIQUAN? combine all steps into one, for instance, when you practice the fourth step,
while your body is very relaxed and your spirit is very tensed, you may try
Fali, it is the contents of the third step, then you combine the third step and
Answer: As I said somewhere before, our purposes of training are to fourth step into one; or when you practice Health Dance, you may sometime
improve our physique, sprit, intuition and instinct, etc., as for how to achieve relax, sometime tense, sometime change your state suddenly, sometime body
these purposes, they are methods, Yiquan offers a natural way for the relaxed and mind tense, then you combine the five steps into one.
practitioners to achieve their purposes. As for "completely finish a certain state", it is hard to say. I find there is
Such as respiration, we say natural respiration, in fact, what you said always a room to improve my state in each step.
"inverse" respiration is right, we just do not pay much attention to our As for the combat stance and Shili, if you can get into the right state, you
respiration, if you get into the right state, and the respiration will be may work on both at the same time, someone feels a little difficult to get into
"inverse" respiration naturally. The feeling of this natural respiration just as the whole tension state in movement, then he can practice the combat stance
if you are smelling a nice flower. exercises first, after getting a good grounding in the combat stance exercises,
As for meditation, we also do it by a natural way, when you close your then begin shi li exercises.
eyes, you just feel your body, do not mind how the circuit of the energy ‘Showing a feeling with a fixed method
should be, your intuition and instinct will manage all the things, you just Giving up the method after getting the feeling
being quiet and relaxed, if you feel some parts are not very comfortable, just Letting the feeling follow into everything
adjust your posture, for example, shake your body. When you open your Personal feeling leads to complete awareness’
eyes, you can find a real target outside, to build a connection between you These four phrases are the core expression of the second course, you
and the target; you may also visualize a target, and do something to it. may appreciate these four steps in each stage, at last, your personal feeling
In training, sometime, your stance or action is not natural, you will feel leads to complete awareness, and it means you will know what time you
uncomfortable, then just adjust your stance or action; sometime, just because may get into the next stage by yourself. When you feel it is the time to start
your inner is not so flowing, you will feel uncomfortable, you may adjust tension training, it is the exact time to start. The rest may be deduced by
your body too, just shake your body, it will help you relax, and help your analogy.
inner body to be flowing.
As for "work to a target", it is a good method to improve your ability of
responding the out circumstance. 83. About Relaxation Training, 1) once a person can do exercises 1,2 and 3
properly and understands what it is to be relaxed, then he no longer needs to
do these exercises and can then focus on the Pile Standing etc., is that right?
82. I have been working with "relax" for the past several months. I am 2) At what point should exercises 4 - 6 be started, should we begin
looking ahead to "tension." exercise 4 after a lot of time doing Pile Standing exercises (weeks or months)
Do you think I should completely finish "relax" before starting the or immediately after exercise 3 has been done properly.
exercises in "tension," or could I start to introduce them? 3) Finally, a theoretical question: if a person already understands
When working on "tension," should I work on both the combat stance whole body relaxation and can maintain this relaxation at all times then
could that person go immediately to tension training or would he have to go

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through all the necessary exercises in the relaxation phase due to there Answer: If you walk up the right way, then every moment is good time,
relation to future exercises? every day is good day. No special time is stated.

Answer: 1) Exercises 1,2 just show you the feeling of relaxation, so as soon
as you get the proper feeling, you need not do these two exercises any more. 86. I believe I entered the state described as "body relaxed, mind tense" by
As for exercise 3, it contains some skills of combat in fact; you may do this recalling the time I was stalked by a wild animal-some kind of black leopard.
exercise again and again till you master it skillful. The hairs stood up on the back of my neck and i felt a real sense of fear but a
2) You may begin exercises 4 and 5 immediately after exercise 3 has determination to survive. It was like I was reliving the experience and
been done properly, and start exercise 6 immediately after exercise 5 has brought on some kind of primordial way of being. The state lasted in
been done properly. intensity for a few minutes-which seemed like hours, then subsided. After I
3) If there is really someone keeps his nature so well, he may go was still hyped up and had difficulty sleeping. Is there any method that can
immediately to tension training. be used that can calm the mind after entering this state?

Answer: According to my personal experience, the blazing state is similar

84. Do you think it is bad or wrong to have specific training goals? For with fear, your hairs stand up, your blood circulation quickens, and your
example: Monday, 1 hour Zhang Zhuang – Jiji Zhuang, 20 min. Shili, 5 min. potential is excited, but you do not really feel afeard.
Bianxian. Tuesday, 1 hour Zhang Zhuang – Jiji Zhuang, 20 min. Fali, 20 As for how to calm the mind after entering this state, mainly, it lies on
min, Shili. Wednesday, so on and so on. Or should I just train “how I feel at how strong your spirit is, in other words, it lies on how good results you get
that time”. If I am a little tired, will it hurt to do more strenuous exercises or from foregoing training (from relaxation training to the fourth step). In fact,
should I just do easy ones. Or maybe a better question would be “how hard in the just beginning of the fourth step training, I did also need a long time to
should I push myself”? Some people when they stand have specific goals “I calm my mind after training, but now it is better. I think since you have
will hold this posture for X amount of time”. They shake and quiver and I difficulty to calm the mind after entering this state, you'd better do not
wonder if this could be good? practice this too often now, and you may practice relaxation exercises after
entering this state, or just take a walk.
Answer: I think these can be called training plans, we do not recommend a
very strict training plan, but also, we do not against to frame a training plan
if you think it is necessary. 87. When practicing the first coursework, are there any restrictions
"Do not train too hard", this word is talked to the professional concerning food, drink, going to the bathroom and sex activity before or
practitioners, as for the amateurish practitioners, I do not think it will be a after any zhan zhuang? Are there any guidelines people should follow?
problem. 'Shaking' and 'quivering' that is one's body adjusts itself naturally, I
think all natural things are good, if we must say there is something not good, Answer: Relaxation State is the main state of one's life, most time you stay
then "having specific goals I will hold this posture for X amount of time” is in Relaxation State, so mainly the guidelines of Relaxation Training are the
not so good. same as daily health preservation, such as: keep peaceful and comfortable;
proper food and drink (don't eat too full; don't drink too much; eat more
vegetables and fruits; drink green tea; stay in warm. Something special: don't
85. Most books on Chinese Internal Arts state that around 5am is the most touch cold water just after training; avoid cold wind; don't make love just
productive time of day to stand. Would you agree with this, or does it matter after training too. In training, the pores of your body are open, if you wash
as long as you practice daily? your body by cold water or blowed by cold wind just after training, it is easy
to be sick. As for sex activity, if you do it just after training, it may consume
more energy than normal, nothing more serious.

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 not practice tension training specially anymore, otherwise, you are wasting
You may take a walk for about 10 minutes after training, then all things will you life. Of course, if you left too early, you can turn back to practice it
turn back normal, you may do things as normal. later.

Other stages are similar. If you feel you have not progressed for a long
time, you should check whether you have stayed in the boat too long.

Leave the boat when you arriving the other side Why do many practitioners feel difficult to learn martial arts? To
By Li Jiong choose a good boat is difficult; to leave the boat at the exact time is more
difficult. Of course, many masters themselves do not know they should leave
You know it is an allegory. Our training is as if to across a river. To the boat one day.
arrive the other side is our purpose, training methods like boats, they are the
instruments serve our purpose.

To choose a good boat is very important, otherwise, if you choose a bad Change Knowledge to be Wisdom
boat, maybe it will sink in the middle of the river. However, it is also very By Li Jiong
important to leave the boat at the proper time. If you always stay in the boat,
you will be always in the river, never step on the other side. As we know, all information expressed by words is knowledge. It is
necessary to learn some kinds of knowledge for your life. But to really
What is the other side of Yiquan training then? It is your real life, benefit your life, knowledge is not enough. One very important and difficult
when your every action is natural, every action is dance, every action is art, thing you have to do: 'Change knowledge to be your own wisdom'.
then every action is training, you are training all the time, you do not need
practice specially any more. Han Xingqiao said, when stayed in Beijing, It is also the Key of Yiquan training, as well as any profound arts or
Wang Xiangzhai never practiced specially, everyday, he walked to Taimiao sciences. It is a pass you have to get across by yourself; no one can
park, watched his students practicing (they were trained by Han Xingqiao, substitute for you. When you get across this pass, then you will succeed
after Han left, they were trained by Yao Zongxun), and then walked back sooner or later surely.
home. Han Jingyu said, within fifty years, he saw his father practice
specially once only. Knowledge is static; however, life is dynamic, only your wisdom can
correspond to your life nicely.
I always think we should let Yiquan serve our lives, instead of we serve
Yiquan. By this reason, every thing I write here or in the course is not ultimate
truth, they are knowledge yet. For example, about standing time, if you
In each stage, there is also a similar process. For example, tension really get the truth, then 5 minutes is OK, 20 minutes is OK, half an hour
training, we know there is three purposes at this step: 1. To form 'whole also is OK, 40 minutes is OK too, you will not care the time any more.
force' habit; 2. To increase your strength; 3. To get the ability of forming a Otherwise, all are wrong. As well as the stances, if you really get the truth,
rigid body in a twinkling. One's strength is limited, it won't be always this stance is OK, that stance is OK too, standing with one posture is OK,
increasing, it is enough that you can lift a person. As for 'whole force' habit and standing with different postures one by one is also OK. Otherwise, all
and 'rigid body', it is OK as soon as you get them, you won't get anything are wrong.
more after that. As soon as you achieve all these three purposes, leave this
'tension training boat' please and move to the third step training. You need Yiquan isn't Zhanzhuan, Shili, Fali or any method; it is your life itself, if

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one day you feel some exercises are demoded, throw them away. No form or
method is inviolable. Appendix II
To learn something you have to pay, but don't pay out your free will,
your wisdom, your freedom and your life. The Essence of Martial Art
The thoughtways of human can be divided into three stages: [The Theory of Yiquan (1)]
The first stage is logic, at this stage, one thinks A just is A, most martial
arts styles take this thoughtway mainly, the teacher teaches you how act, Author: Wang Xiangzhai
how much time you should practice;

The second stage is dialectic, at this stage, one knows every existence is
conditional, only when certain condition exist, then A is A, otherwise, A Translator: Li Jiong
may be not A. So contrary, isn't it? The first course of Yiquan just takes this
(Assisted by Romain Roche & Bertram Chock)
thoughtway mainly, and that's why Wang Xiangzhai called himself 'An old
man of contradiction' in his late years.

The third stage is ontology, in substance, it exceeds concept, it cannot Table of Contents
expressed by words. At this stage, one knows everything runs naturally, no
contradiction, no fixed form or method. The second course of Yiquan takes
this thoughtway. We just offer an origin to you, it is the purpose of our Author's Preface
training, and the rest depend on you in fact. Of course, there are still some Narration on the Important Points of Practicing Martial Arts
samples in our course, they are my experience, I just hope they can give you A Talk About Credos and Rules
some revelation; you should change them into your experience. If I give the A Talk About Single and Double-Weightiness and Non-Zhaoxiang
fixed answers to your questions, they are still my experience, not yours. Recognizing the Abstract, Insubstantial and Substantial, Emptiness and
Substance
General Principles
Formulas Put Into Verse
The Steps of Training
Zhanzhuang (Pile-Stance Keeping)
Shili (Testing Force)
Shisheng (Testing Voice)
Self-defense
Jijizhuang Method (Combat Pile Standing)
Talk About the States of Zhanzhuang (Pile Standing)
A Talk About the Four Forms
Brandishing Wave
Cruising Dragon
White Crane

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Frightened Snake art “Dacheng” (2). I wanted to refuse it but they did not obey my
A Talk on the Philosophical Justification of Yiquan wishes, so there was nothing more to do but let things be (3). Now,
A Talk About Quantao (A Series of Skills and Tricks in Martial Arts) what this martial art is paying great attention to is spirit, feeling
and Method
A Talk About the Relation Between Martial Art and Appliance
and exercising natural force. In a nutshell, it makes a person
A Talk About Dianxue (Hit at Selected Points) correspond with atmosphere in a natural way; in more words,
The Difference Between Inherence and Learning rooted in universe principle and elements, it nurtures the entire
Free From Mysticism spirit and powerful force, form bent and mind straight, void or
Explanation of Understanding and Doing solid isn't fixed(4). You succeed in training the instinct of feeling
Why the Martial Art Science Had Been Lost livingness: concerning the body, it is provided with all acts (5);
A Discussion on Freedom From the System of Master and Disciple concerning the usage, then, you respond as soon as you have a
Conclusion
feeling. Seeing that common pugilists esteem form, advocate
method, pay attention to rough force, this of course cannot bear
mentioning in the same breath. Really, because common pugilists
Author's Preface have been mostly paying attention to form and method, and
The greatness of martial art science, is really due to the national therefore have developed it, martial arts have turned into all kinds
spirit of necessity, the art of the masses, the foundation of the of quantao(6) that are complicated and superfluous, abnormal and
philosophy of human life, and the lifeline of societal education. grotesque in shape. Even more, because they have been devoting
The very core of its mission rests on educating the will of the their efforts to seek enhancement of rough force, and therefore
people, helping them to express their emotions, transforming have been practicing multifarious intense sports, they have
physiology, developing good abilities, making students honest and developed all kinds of wrong teachings and wrong meanings, they
healthy, benefiting the country and benefiting the masses. are still feeling proud of themselves, hardly realizing that all are
Therefore, we are not only paying attention to combat. If what we life-harming sports! Their nerves, limbs and trunk, trachea and
have can achieve all such objectives, then it can be truly called a muscles have already been wrecked by it and all these have
martial art; otherwise, it is a deviation. Practicing deviant martial become decadent. How could one hope for them to accomplish the
arts is like drinking poisoned wine, its harm cannot bear saying. mission of martial art science? Although I do not dare to say this
Very often I think of benefiting others, and pained by this thought, martial art is the supreme learning, if we are talking from now or in
I cannot bear just sitting by and watching. I have been practicing the past, believe me, only I have it, and not the others. Science as a
martial arts for more than forty years, exploring where the genuine matter of course should be higher from generation to generation,
meaning is, using scientific principles to consider, proving things otherwise there should be no need for it to exist! I deeply believe
by my own cognition, getting rid of its harmful aspects and that martial art science is good for exercising the nerves, limbs and
disclosing its secret, putting away shortcomings and taking in trunk, and thus benefit one's intelligence. It is also especially good
excellence, eliminating the false and retaining the true, digesting it, to warm up and nourish the healthy energy of muscles and to
and all of this in order to carry forward it and make it become an nourish blood. Even more, it makes the breath easy and smooth,
unique martial art science, and most friends feel sweet in test, to and the vital capacity to intensify, so that instinctive strength is
practice it with delight. Because of this everyone called my martial also gradually increasing. Thus, by following it, will come true the

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ability of fali (7) in a touch. Concerning the important point of it is really impossible; so it will depend on students to draw
effort and the method of training, all are given a detailed account inferences about other cases from one instance. Because I am
in the body of this book, so I will not give unnecessary details now. sincere in teaching te Tao and emotionally cordial, then it is
But originally, this piece was founded to allow the students to be at unavoidable that some of my sayings will appear vehement, and
ease to practice the martial art, so it can't compare with the sometimes I get lost at being unruly or unrestrained. Just
literature that cater to laymen. Because I am getting old, everybody understand me or place the blame on me, you may deride and taunt
is pressing me to leave some markings. I have only taken the me at your discretion.
teachings that are studied everyday, gotten them recorded in a Boling city, Hebei province
disconnected way, and then left behind this work for reference. In Xiangzhai Wang Nibao
the future, everyone will hold a piece of it and it will be easy to Record at Taiyi Wanzilang
comprehend. However, I always take seeking knowledge as my ------------------------------------------------------------------------------------------------------------
duty, if there really is a prominent personage within the country, he (1) At that time, Yiquan also named Dachengquan.
(2) It means "complete success" or "great accomplishment".
would like to point out the mistakes of this martial art so that they
(3) Mr. Wang thinks that as a science, can't say complete success
can be corrected, or then even teach me, I will especially
(Dacheng), therefore he would rather use the name of Yiquan than
appreciate that, and will praise him for that. Because I have been
Dachengquan, but others mostly call it Dachengquan, so he has to let
thinking that even a stupid person may once in a while have a good them call what they want.
idea, I have been able to gradually make more and more use of the (4) It means one is nimble.
advice of others. In days to come, I hope that all students who are (5) It means one's body is able to do all acts.
learning from me will seek advice extensively in an open-minded (6) A series of skills and tricks in martial arts.
way, and to the best of one's abilities, and to exert themselves to (7) Send out a bursting-force.
develop toward the one and only direction. If someone has learned ---------------------------------------------------------------------------------
something, I hope that you will be able to research altogether at
any moment, in order to gain the profound and extensive
implications. By this I am expecting to benefit the public and Narration on the Important Points of Practicing
improve the level of the physical culture of the country. Really, I'm
Martial Arts
extremely expecting this; otherwise all counts for nothing. Thus if
Most martial arts practitioners, in modern times, parade their
we’re promoting it but cannot succeed, it is because our spirit is
muscles, showing the people how strong and tough they are, and
inadequate, or our intelligence does not accord with it. Moreover,
acting like sportsmen. They are hardly aware of the fact that this
the source of science is common to all human being, what kind of
phenomenon of malformed development not only obstructs health,
person I am, how I dare to keep it secret to myself? So without
but also does not have any other use. It is the main thing tabooed
estimating whether it would be too simplistic and crude or not, I
by physiologists, and it count for nothing in sport. These last years,
worked hard and accomplished this book. I am not good at writing
I have censured their error in newspapers over and over again.
and as to the profound and subtle in this martial art, I couldn't
Although commonly sensible person have all expressed their
elucidate completely. What I was hoping to do is just put down in
sympathy, most people are still vulgar and fatuous, devoting their
writing, describing such inside information as to what in my mind,

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hearts to harm the truth, and especially by speaking thoughtlessly One must know that using force and using mind originate both in
to slander others. This really is beneath contempt. Therefore it is the fountainhead of qi, and they are based on each other: so using
unavoidable that there be many persons who bear a sense of mind is namely using force, mind is namely force. But it isn't the
resentment toward me in the end. In most cases, society has a poor force of the muscles stagnating, being tensional, and being
understanding of the one who is singularly holding the congested which is called force, if one does not guide the muscles
consummate knowledge seeking happiness and benefits for into being relaxed and in harmony by the mind, he will never gain
mankind, and also of the loyal and sublimely wise person. How the living force that is retractile and can be made convergent or be
low their level can be imagined. I am concerned about the emitted for use at any time. Since one cannot get the natural living
perpetuity of martial art science, and I really dare not take into force, I don't know how he could gain that health preservation and
account my private benefit. I hope that prominent personages putting it into use in fight, one must know that mind is produced
within the country will not mind understanding and forgiving me. from form, and changes in force follow mind; mind is the
If one examines the origin of martial arts, it was originally picking commander in chief of force, force is the army corps of the mind.
the strong points of birds and beasts in combat, imitating their form, What is called mind tightened and force relaxed, muscles being
comprehending their minds, gradually progressing, unifying the flexible and unpredictable, hair bristling and force made sharp like
spirit through jiajie(8) principle, and just assembling these points to a cutting edge. By this means, one can achieve the beautiful nature
become this skills(9). However as far as latter-day pugilists are of mind force for sure. Twenty years ago, this martial art had ever
concerned, since even forms aren't similar (to these things), how been bearing the name of "Yiquan" (mind martial art) for a time. I
can they avail themselves of spirit, mind and feeling any further? chose the character of "yi" to generalize spirit, and it is namely the
And also, there are someone talking about "Using force then (you meaning of this martial art to advocate mind and spirit. Originally I
will be) sluggish, using mind then (you will be) nimble", if ask him was hoping to awaken coteries, to help them, just as its name
why this is so, then again he will stare at you tongue-tied and will implies, realize their error and tend toward the right target. Who
not be able to tell you why. Use force then muscles will be could have known that among common pugilists, each cherished a
sluggish and the body isn't nimble, and that harms health. There is selfish opinion? Bad old practices die hard, and, generally, they
no doubt to this, but say it in the regards to combat, then using would not calmly reject that which is defective and take in that
force is just the force at its completion, using method is just which is excellent, or investigate where is right and where is wrong,
method being used up. Once you have a method, it is just partial, it and are willing to be conservative, all of which is to no avail.
is just acquired and artificial, and of no avail the learning of Therefore, any result in accordance with my wishes has no way to
instinct. And that spirit cannot unify, the strength also cannot be be fulfilled, alas, what can be done! Within my intellectual
solid. Even more, one cannot make use of the response of universal capacity, I am absolutely not resigned to drift with the tide, and to
force, his spirit is already limited by its scope, and his actions seem let the real meaning of our martial art science become forever lost
to hesitate to move forward. Moreover, “using force” is the along the bottoms. I will simply still often utter a cry, and I hope to
changing appearance of resistance, and resistance is produced remedy their numbness so that they suddenly start waking up to the
because of the fear of getting hit by the enemy. Thus, wouldn't it truth. This again is my trivial ideal and I cannot help but promoting
be an acceptance of the adversary’s blow? And then, how can one it.
not be hit by others? Really, the harm of “using force” is great. ------------------------------------------------------------------------------------------------------------

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(8) To make use of something in mind, using something unreal to as follows in order to show its meaning:
produce real results. Since entering a martial art school to practice,
(9) It means that people picking the strong points of birds and beasts in the chief important point is to respect the teacher.
combat, imitating their form, comprehending their mind, gradually Revere friends and be careful to uphold justice,
progressing, uniting the whole range of spiritual jiajie principle, the morals of martial art must be completely obeyed.
assembling all these and then martial arts come into being. In moving be like dragon and tiger,
------------------------------------------------------------------------------------------------------------
quiet as ancient Buddha's heart.
Heart should be respectful and careful,
A Talk about Credos and Rules like meeting a Very Important Person.
The way of martial art science, is not only exercise to limbs If respectful then the spirit won't be scattered,
and trunk, but there also exists an important and profound meaning. be careful, it is like looking down from above an abyss.
Just talking about tradition, one should first pay attention to With a boundless mind (infinite spirit of ),
dharma, and as for the credos that should be complied with, they fill your body with vitality.
are all included, such as respect the teacher, respect parents and Seeking truth in nihility,
show filial piety to the elder, good faith and kindheartedness, etc.. do not lose rightness, harmony and proportionateness.
Furthermore, one needs, even more, the zeal of a knight-errant and The feeling of force is like penetrating electricity,
a Buddha, and must have a steady aspiration of giving up one's which is studied with daily profundity.
own opinion to comply with the truth. If one does not have these Internal turning causes exerting the voice,
qualities, then one cannot be said to be a master-hand of martial producing a lingering charm like a dragon singing.
arts. As for being simple and honest and running deep lofty Respectful, careful, mindful, true and harmonious,
qualities, persevering and having a firm and resolute spirit, this is a five words secret clearly expressed.
sensibility of expressing humanism, and a nimble and heroic Once knowing nature and understanding truth,
aptitude, these are especially essential qualifications for students, on the contrary, seek toward outside the body.
otherwise I am afraid that they can hardly been taught, and even if Do not be limited by method and principle,
they are taught, then they could also hardly get its essence. furthermore, do not become one who stops studying.
Therefore, at every occasion of teaching a new person, the ------------------------------------------------------------------------------------------------------------
predecessors used to be prudent time and again before teaching (10) It means one is not shallow and often needs say something to
them. Because persons with these abilities are rare, they did not prove oneself.
easily agree to accept students. As for the process of teaching, they, ------------------------------------------------------------------------------------------------------------
generally, all took four appearances and five important points as
first-hand criteria. For the four appearances, you have: head A Talk about Single(11) and double-weightiness(12) and
straight, eyes upright, spirit elegant, and voice quiet(10). Besides Non-zhaoxiang
this, you can take "respectful, careful, mindful, sincere and Speaking in accord to the principles of martial art science, no
harmonious" as a five words rhymed formula to remember the five matter while exercising or in combat, the student must keep the
points. Let us now display these five words rhymed formula song whole body well balanced, with no inclinations. The slightest

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imbalance will literally cause zhaoxiang(13) and the force also will unnatural, uncomfortable and the body deviates. Consequently,
lose its ability to change by being misaligned with the body. these people have to go the way of mechanical methods, losing the
Neither spirit, nor form, nor force nor mind can allow zhaoxiang. ability of moving according to situation and frequent change, they
Once you have zhaoxiang, which means you also have one- will never have a day of developing good ability. Alas, this is also
sidedness, which isn't healthy and even more, one risks becoming really very pitiful. As for the “non-zhaoxiang” of spirit and mind,
easily taken advantage of by others, students should remember it one can only prove it by applying the natural ability of lively force.
carefully. Equilibrium isn't stiffness, if one is a little stiff then it is For example, in a two-person duel, facing the life-and-death, the
easy to incur the affliction of double-weightiness. But one should situation is extremely critical. When they have already met but
also avoid excessive agility: excessive agility will easily lead to have not yet touched, one still does not know what he will use, and
speciosity. The whole body must be stretched out loosely and be after the contact has been solved, again he does not know what he
pliable and connotative (14), such as during fali. You should also do has just used in this instant. This phenomenon is called “don't
it in a continuous way, which is called “force not being lost.” expect and think about it but make it so, reaching the enemy before
Double-weightiness does not refer only to the area of the two feet, one knows”, and also called “requiring the automatic and good
it is also expressed by the head, the hands, the shoulders, the functioning of the extremely centered and very harmonious
elbows, the knees, the crotch or the big and small joints. Once instinctive strength.”
there is the slightest hair-like force inside (an area), they all have ------------------------------------------------------------------------------------------------------------
the differentiation between single and double, relaxed and (11) It means the strength deviates.
(12) It means the strength is statuesque and stiff.
tightened, insubstantial and substantial, light and heavy. Nowadays
(13) Zhaoxiang means being attached to some fixed form, or say, similar
the pugilists mostly turn into absolute double-weightiness from
over-absorption of mind of like in fixed forms.
being unilaterally single-weighted (inclination). Even more, some
(14) Containing implied or concealed strength.
are going the way of becoming stone dead from absolute double- (15) The “wonder of single-weighted” means lively force. Being single-
weightiness. This is going too far, and as a result, the more time weighted is wrong, and double-weighted is also wrong, one should
passes, the more the learning of single and double-weightiness is often change between being single-weighted and double-weighted.
getting buried. Let us just talk about the martial arts books of ------------------------------------------------------------------------------------------------------------
various sects nowadays. They also are all completely improper,
and moreover their authors are the same people who hold to fixed Recognizing the Abstract, Insubstantial and Substantial,
forms, greatly breaking the rules and the unity of the body. All Emptiness and Substance
their postures are really fantastic and disgusting, and the more There is not only one method of beginning the practice of
you’re practicing them, the farther you are from the approach of martial art, however, the whole wonder of its crystallization simply
martial art science. Once there is zhaoxiang then one becomes depends on the exertion of spirit, form, mind and force together in
rigid, but even if there isn’t (any rigidity), then one becomes a unified way. These ways of exertion are all like “watching it but
scattered and confused, without orderly ways. This happens even if cannot see any form”, “listening to it but cannot hear any sound”,
one comes cross the “wonder of single-weightiness”(15) by oneself, without substance and also without figure. If you just consider its
because of not being able to appreciate it. This is also no different materiality, that is like the vigor of a flag in the air, swaying
than “double-weightiness”, where one never stops until becoming

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astatically, but only responding to the power of the wind, this is should never go out for nothingness and mind never return in vain.
what is namely called “respond and unite with the atmosphere”; it Even an action with the slightest iota of force must be exact and
is also like a fish in the waves, undulating without fixed orientation, coordinated with every tiny part, to be joined inside and outside,
moving along length and breadth or forward and back according to the insubstantial and substantial need each other to become the
its touch (with the water around it). It only relies on the seas of Whole and the One (all-pervading), so one must have the sense
implicit spirit to move by watching the chance to act by responding (instinct) of dealing combat all the time and anywhere. Once one
to feelings, being void and nimble and to keep silent. The seeks quick results, then the entire course is skated over, so how
important point rests with estimating the true within nihility, and could one ever master the process of realizing it? Therefore, one
also estimating nihility within ens. It really combines with Taoist must take zhanzhuang as the foundation at the beginning of the
school's and Buddhism’s wu-wei(16) and yet produces yu-wei(17), learning process, comprehending little by little and then advancing.
the myriad methods are all empty then made into real Anyway, spirit, form, mind and force must become a whole unit,
representations, Actually, all the academic theories are mostly also the four centers must coincide (the centers of the palms, the
similar. Thus the fact that in creating a painting, each one uses his centers of the feet, the center of the body, and the center of the
own pretty and elegant technique of drawing, tracing his solitary crown of the head), and nerves must be unified, if one part moves
travel within heaven and earth, can be mentioned in the same all parts move. Also it is even more important to develop the
breath. The accomplishment of its crucial point and delight coordination of every tiny part, between the four limbs and the
consists in invisibly being alike in spirit, considering the intention body, and among all the rest. Do not allow your mind to be over
to seek it. One should avoid operating facing towards a mirror absorbed and do not stop or break. Again, respond with
during practice, for fear of once seeking to be similar in form, then atmosphere, so that relaxation and tension at each point of force
the inner becomes empty and spirit will be lost. While practicing, can be transmitted and used by each other, thus you’ll just about be
one must presume that outside three chi(18) and inside seven chi okay. "There is nothing else to seek if leaving oneself, as persisting
around oneself, there are some gigantic enemies who are holding in oneself is never correct." How delicious these words are, savour
broadswords and broad hatchets and beasts of prey and wriggling them carefully! Then naturally, it isn't difficult to see the
vipers that are coming. One should deal with such a scene of profundity of martial art science.
contending for life with an undaunted spirit, in an attempt to seek ------------------------------------------------------------------------------------------------------------
reality in nihility. If once formidable enemies are standing in great (16) It means “without doing” and letting things take their own course.
(17) It means, “to have doing” and being promising, being able to do
numbers, I am deal with them as if entering a place without anyone,
something obeying the nature.
then it is seeking nihility in reality. The important point depends on
(18) 1 chi = 0.3 meter
practicing, realizing, soaking, accumulating, studying and ------------------------------------------------------------------------------------------------------------
nourishing this during ordinary times. Anyway, all are gained from
the abstract, this is what they call “spirit and mind are enough, one
need not seek for the human body to be similar (in form); even
more, disallow it to keep an object (in mind) and that gets rid of a
whole lot of other things.” Be sure to keep in mind that in practice,
one must be slow in action and the spirit should be fast, the hands

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General Principles Formulas put into verse
The ancients usually used the method of formulas put into verse, to act as
a teaching tool, so I am now going to imitate their intention, but with small
This martial art is rooted in heart, changes, specially in editing the formulas put into verse and publishing them as
some people recommended the name of Great Achievement, follows to present to students.
it is easy to approach,
and full of reasons of interest. The way of martial arts is very subtle,
By never setting up a method, do not regard it as a fanciful school.
all methods are contained; From the beginning, the main stress was on military issues,
martial art is originally without method, so study of the art begin from there.
having methods also is empty. It was mostly lost in the present age,
It keeps the truth and changes one’s character, It becomes absurd and away from the point.
edifies temper, The way of martial arts is based on heart,
faith and benevolence and courage, collecting all strong points.
all is therein. With an earnest will of advocating martial art science,
Let force growing naturally, I wish to renew the ancient origin.
strong and vigorous as a dragon, I bear in mind to investigate truth and nature,
exhale and inhale the fountain of spirit, combat skill comes in second.
and realize the function (of the body). If you want to know the essentiality of martial arts,
Keep anyone at a respectful distance, first start with zhanzhuang.
comity modest and courteous, The mind hangs in the air,
force united with the universe, by realizing it you start to study shili(19).
exert fine ability. With the whole body supported equably,
Gaining the center, keep bending within proportion.
in an improvisation without form, As if rising high in the clouds,
get back sight and listen to the inner, breathing quietly, long and slender,
exercising the nerves. Comfortably altered and extensively spread out,
Move like an angry tiger, the appearance seems crazy and idiotic.
quiet like a torpid dragon, Cut off disturbance and get rid of mussy thoughts,
expression like a leopard in the fog, concentrating the spirit (as if) listening to fine rain.
and force as if a rhinoceros is on the go. The whole body full with vacant and inspirational feelings,
Store up the spirit and keep silent, does not allow a whit of feather to adhere to it.
(be ready to) respond to the infinite possibilities. Tangible like running water,
immaterial as atmosphere.
Let your spirit continuously feel as if drunk,

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and be carefree and content like having a bath in warm water. Students, do not seek the queer things,
Silently facing heaven, simple things produce the beauty of nature.
let an empty spirit settle your mind. Return to the infant stage to seek the sounds of nature,
Your body like a great furnace, the body soft as a bathing baby.
edifying innumerable things. Do not forget and also do not pull out the seedling to make it
To make brainwaves inwardly change, grow faster,
regulate breathing to hear quietness and emptiness. but gradually get involved into profound scholarship.
Keep peaceful as a virgin, As for talking about how to face an enemy attack,
move like a torpid dragon getting up. it is a subtle skill of the martial art way.
The force is relaxed but the mind must be firm, First one should make the force equal and whole,
hairs straight up as halberds. with the axis not tending toward inclination.
Muscles are full of power and as about to emit (force), Movement and stillness nourish one another,
in the fulcrum the force is like rolled thread. spirit has many hints(20).
The spiral force is without form, The roadway is tread with the barycentre,
the whole body being like a spring. in relaxing and tensing do not slide or be stagnant.
The joints are like pulleys, Circumgyrating, must be done carefully, steadily and exactly,
conjecturing the mind force. hooking and grinding must work suitably together.
Muscles are as a startled snake, Sharp or blunt, wise or stupid,
walking is as if the wind were carrying along a mat. check deeply the opponent's intention.
Freely move about like huge surging waves, Bend and follow the opponent and suddenly extend,
like the convolutions of a whale swimming and spiraling. shift naturally between void and solid.
The force of the crown of the head is flexible and unpredictable, Accumulate power like a fully drawn bow,
the body is as if being hanged by a rope, touch the enemy at high speed like electricity.
The expression of the two eyes is fixed and gathered, Gaze forward like a hawk, and be as majestic as a tiger looking around,
and the ears are listening inwardly and shut to the outside. the feet feel as if stepping in mud.
The lower abdomen should be generally round, Like a falcon touching down and a dragon diving,
the chest slightly restrained and collected. the whole body imbued with opposite power.
The force in the fingertips is like an electric discharge, Be deliberate and willing to endure ferocity, bold but cautious.
and the condyles give rise to edges. Whether cleaving, wrapping, drilling, binding or crossing,
The lively spirit exceeds that of a nimble ape, you should estimate the right occasion for touching.
and you should step as an uneasy cat. When having practiced it for a long time,
The body moves like a hill flying, You need not expect anything but will naturally reach (the
circulate power like the sea overflowing target).
On the verge of breaking out, While changing, the form is invisible,
burst effectively without staccato. while contending (with an opponent), the mind is purposeless.

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 Shout shaking heaven and earth, At the beginning of practice is jiben zhuang(22). While practicing it,
covering a small world. one must first settle the frame of the whole body, one should be
If one wants to draw an analogy from metaphor, quiet and void inside, and outwardly thoroughly remoulded,
with regards Laozi’s, Zhuangzi’s and Buddha’s awakening ways, relaxed and harmonious, and natural, the head straight and the eyes
Bangu’s and Sima Qian's ancient writings, upright, the body should be proper-looking and the crown of the
Wang Xizi’s, Zhong Yao’s and Zhang Xu's calligraphies, head should be erect, the spirit should be strong and the force equal
Da Li’s and Wang Wei's paintings, (throughout the body), the mood quiet and the breath gentle, mind
their abstruse wonder are very similar. should gaze far away, the hairs should bristle and the waist relax,
How can one reach these attainments? the body's joints seem to have the meaning of bending a little,
the answer is to be good at nourishing one’s noble spirit. clean out distracting thoughts, face the vast sky silently, the inner
To sum up, all is abstract, mind shouldn’t wander outside and extrinsic thoughts mustn’t
but the spirit must be genuine. invade the inside, shining as if a magic light at the crown of the
------------------------------------------------------------------------------------------------------------ head, clear and bright, only the void spirit exists, the hairs of the
(19) Trial of force whole body should have the tendency of extending a lot and
(20) It points Jiajie-using something unreal to produce real results. standing straight, and the inside and the outside of the whole body
------------------------------------------------------------------------------------------------------------
should be like surging and convoluting. In that way, one should
feel like a precious tree that is high in the clouds, hanging from a
The Sequence of Training rope, and with wooden props below to support it. The expression
The basic training of this martial art is namely zhanzhuang. of such melodious things depends on each people, but if we want
Its efficacy rests with the fact that it can exercise spirit, adjust to draw an analogy, let us call it “swimming in the air”, which I
breath, make blood circulation unobstructed and make the muscles guess it may most resemble. Next, one should learn to feel the state
stretched and in harmonious proportion. It really is the study of of muscle cell excitation, if one achieves some progress by
health preservation and how to be sturdy and beneficial to one's exercising it, which’s because it is a natural activity by itself. By
intelligence; it is also a sport that allows one to coordinate one's natural, I mean that is an important means of physiology
life. After that are all sorts of principles, like shili, shisheng(21), transforming, for instance, it can heighten hemoglobin in the case
imagination and realization; then there is self-defense, to echo with of anemia, and decrease high blood pressure to become normal.
atmosphere and the waves of relaxation and tension, to be Because it is a natural way of exercising, no matter how one does it,
conscious of one’s good abilities, and the importance of the void it never causes the heart to beat irregularly. It allows it to develop
and the solid rooting together. Now I’m going to explain each evenly and to work normally. But from the spiritual side, one
stage below, one by one. should regard the body as a great smelting furnace, and realizing
------------------------------------------------------------------------------------------------------------ all things are being fused in the kiln. At the same time, one should
(21) To test voice. be aware that all cells are working naturally and simultaneously.
There may not be the slightest reluctance, and furthermore one
Zhanzhuang (pile-stance keeping) should disallow all illusions. If one is exercising according to what
Zhanzhuang is namely the work of keeping a standing posture. is mentioned above, then all the muscles have not been exercised

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(consciously) yet they have gotten exercised by themselves, spirit well rounded; whether or not the force of the mind can be shot out
has not been nourished (consciously) yet it has gotten nourished by in response to feeling at anytime and anywhere; whether or not the
itself, and the whole body will feel entirely free from worry, the whole body can feel and respond to the universal force (23); and
temperament also gradually changes along with it. This instinctive whether or not the mind force can become reality. We want to
and natural force, it is really not difficult to develop it bit by bit, respond with the universal force, so we must first feel the
naturally, from inside to outside. However, one must remember atmosphere, then respond to it little by little. Next, test the
that body and mind should never use force, otherwise, they will elasticity of the waves of air and the terrestrial centrifugal force. In
lose their relaxed and harmonious state with the slightest block of practice, one should experience the resistance of the air; use just
blood, and if one is not relaxed then qi becomes sluggish, and force the amount of force to respond it, and then, in a natural way, the
wooden (stiff), the mind stops, and so spirit is broken, and all force you use will not overextend and will not be inadequate. In
become wrong. Anyway, no matter what you’re practicing, the beginning, use the hands to test it, next gradually, does it with
zhanzhuang, shili or combat, as long as or once the breath is out of the whole body. If one can realize this force, good ability will
normal, or once the diaphragm tightens, that is just wrong, so I gradually develop. Practice it unvaryingly and you will naturally
hope students will practice carefully, and that they absolutely do acquire its unimaginable wonder, and then all kinds of strength
not neglect these things. will also not be difficult to get. As for the mind, let it never be
------------------------------------------------------------------------------------------------------------ broken and the spirit never be scattered. Be one integrated mass,
(22) Foundational pile-standing. moving minutely and following the feeling. The whole body, its
upside, underside, left, right, front and the back, none of these are
Shili (Testing Force) forgotten or neglected. It must achieve the state of being
When you have a good foundation in the above basic comfortable and full of strength, and be overflowing with
practices, all kinds of favorable abilities will be increasingly wonderful delight, only then we can say that one has gained the
developed. One should then continue further to learn Shili in order wonder of the martial arts. The names of the kinds of force, which
to realize the expression of all kinds of strength and really be able are to be tested, are very numerous. For instance there is Xuli
to use them. This practice is the most important and difficult work (accumulating force), Tanli (springy force), Jingli (startling force),
in martial arts. Shili is the way to acquire force (power). One Kaiheli (opening and closing force), and then Zhongsu (weighty
comes to understand force through Shili, and by knowing force, it and rapid), Dingzhong (fixed in the centre or lingering), Chanmian
is then one can use it. When practicing, you should make your (binding), Chengbao (supporting embracing), Duoxing (inertial),
body evenly balanced and whole, the muscles empty and nimble. Sanjiao (triangular), Luoxuan (helical), Ganggan (lever), Lunzhou
Imagine a flow of air coming and going through all the pores, yet (spindle), Huache (pulley), Xiemian (inclined), and so on. All of
at the same time, the bones and hairs should all be supportive and these become known in a natural way from the practise of Shili.
consolidated. By moving more precisely, the spirit will become All joints of the body bend, and at the same time, all joints contain
more complete. Slowness excels over quickness, begin to go and expansion, too. What is called shrinking and extending reciprocate
yet stop, begin to stop and yet go, furthermore, hold the attitude of each other. Each joint forms an obtuse angle, and moreover, is not
going when having to stop and stopping when having to go, in coplanar. There are especially no fixed triangles. Hidden within the
order to recognize whether or not the entire force of the mind is power of the martial art, all is known via spiritual realization. The

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motion of the form is tiny. Watching it outwardly, it seems the forward, traverse, ram straight ahead, frontal attack or attack
form is motionless, but the volution of all joints are rotating and sidelong with any of the entire body's joints, points, lines, and
never fixed, they are sinuous and never stop. In fact, it should be surfaces, all these methods have the distinctions of being either
known that by holding a fixed form then the force is dissipated and early or late, light or heavy, and relaxed or tense. But these should
without a fixed form then the spirit is assembled. You, yourself, not show outwardly in the form and the force shouldn't be outside
must experience it, only then you can truly understand it. the body. There also shouldn't be any broken connections and one
According to my experience, triangular forces produce helical especially shouldn't have the tendency of feeling light or heavy. No
force. All forces result from the muscles moving and the matter Shili or Fali, one should keep the body relaxed and
imagination of the spirit working with each other, they all have an harmonious, the strength pithy and containing “listening” force in
affiliated relationship. If we talk about them individually, then we waiting for the feeling. The spirit should collect inwardly and the
again enter the doorway of methods and the whole becomes merely bones should conceal their edges. Within the area of 1 meter from
a slice. Therefore, if not taught face to face and with the heart, it is the body, one should feel as if protected by a layer of netting. In
not easy to gain the essence. It is impossible to be described by this netting, feel as if there are many swords and bows ready to
words, so it need not be expatiated here. shoot outwardly. On the other hand all the rest of the hairs and
To sum up, all forces are used by the spirit in tight muscles extend, shrink and turn, and the whole body inside and
concentration with the inside and outside contained congruously. If outside has the feeling of ball bearings and edges. Others, such as
we talk about them separately, then the result is a mechanical imaginative metaphors of all kinds of endless forces, are too
martial art with a fixed form and “broken body” (misaligned and numerous to talk about, so we will not discuss the matter - students
fragmented body). This is not Yiquan. According to my experience may understand them by their own inner selves. If you have really
in practicing and realizing martial arts for more than forty years, I acquired the above kinds of forces in your own body, be sure not to
deeply find that all kinds of strength are produced when the whole think that the path of learning martial arts has ended here, all this
body extends toward emptiness (in mind) and forgetting oneself. means is that you have gained only some of the principles. You
However, this whole body emptiness also results from gradual now have the proper disposition to study martial arts; if in action
comprehension of the minute angle formations. Therefore, again I then be able to have suitable states of relaxation and tension, as
find that all learning is contradictory, but at the same time, all is well as the proper insubstantiality and substantiality. The knack of
harmonious. Unite the contradictions and only then can there be a getting the essence, is again, not easy to achieve except for a
thorough understanding. Just make use of their divisions and generalist master who has had plenty of experience in true combat.
agreements; otherwise, it is not easy to understand the principle. One should also have tiptop talent, outstanding verve, and
As for the method of using force, the important reason for unifying especially should have profound and pure skill. Then gradually,
the body, it absolutely does not rest with the form being good or one may gain an instinctive state of liveliness. Here one needn't
bad and it especially does not rest with the postures being think, does not expect, or think about things but just makes it so,
numerous or simple. The important thing rests with how the spirit and thus reaches the enemy before one realizes it. The points of
controls, how the mind leads, and how the inside and outside of the force of the smallest extremes of the entire body should also avoid
entire body work together. In action, whatever the form is, whether the action of discharging at random. But then again, without the
single out, both turning back, shoot out together, single movement whole body being able to discharge at random, it is difficult to

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achieve its wonder. stable pivot, route displacement, and changing the barycentre.
------------------------------------------------------------------------------------------------------------ With all the above kinds of methods, if one can use them properly,
(23) It points the force of nature, for example: gravitation, resistance of then one has a base for combat. One should also train the habit of
the atmosphere, etc. making the provision for issuing force in response to all
opportunities at anytime and anyplace. The main point concealed
Shisheng (Testing Voice) within the insubstantial spirit is that the mind intent can be
Shisheng supplements Shili for its minute inadequacies. Its influenced in inexhaustible ways; this is a valuable thing. However,
effectiveness rests with stimulating the cells work via sound waves. although it is not necessary to get to the bottom of the combative
Its original intention does not reside in communication, but for the methods, it seems we still need to pass through the process. If the
people who hear it, a frightening feeling will suddenly be produced opponent is stiff and always presents his center of gravity, then we
in all. This is really because it is the voice and the force shooting needn't be concerned about him. If the opponent’s action is rapid,
out together. It is different with people who empty shouts in order his body never fixed at a place and he is lively like a monkey, we
to bulldoze others. While doing Shisheng, the air in mouth need not say that he has all kinds of force. Just by his rapid actions,
shouldn't be spit out. It is the skill of the voice turning inwardly. In it is clear that not everyman can deal with him; therefore, we
the beginning, one should make a sound, and then gradually, turn should also research combat methods during peacetime. In practice,
to silence. People's voices are different, only the sounds of first train the hypogastrium to be substantial, buttocks to be firm,
Shisheng are all the same. The voice is like the sound of ramming a the head, the hand, the shoulder, the elbow, the crotch, the knee,
big bell in a glen. Just as our predecessors said: “Shisheng is like the foot, each has a combat method. With reference to Tida (lifting
the root of a big musical instrument.” It can not be described by strike), Gouda (hooking strike), Anda (pressing strike), Guada
words. One should allow students to watch the teacher's mien (hanging strike), Juda (sawing strike), Zhuanda (drilling strike),
during Shisheng, consider its principle, hear the sound, conjecture Cuoda (twisting strike), Fuda (whisking strike), Dieda (folding
its meaning, then test the state of the voice. In this way, maybe one strike), Cuoda (alternating strike), Guoda (swathing strike), Jianda
can get its essence. (trampling strike), Jieda (cutting strike), Duda (blocking strike),
Cuida (destroying strike), Boda (dispelling strike), Gunlida
Self-defense (rolling force strike), Zhilida (branched force strike), Hualida
Self-defense is another name for combat. One should know a (slippery force strike), Nianlida (viscidity force strike), Quanbuda
big action is not as good as a small action and a small action is not (circling step strike), Yinbuda (stretching step strike), Jinbuda
as good as stillness. The talent of stillness begets unceasing action. (advancing step strike), Tuibuda (retreating step strike), Shunbuda
For example, a machine wheel or rotor, when it turns very speedily (sequence step strike), Hengbuda (sidelong step strike), Zhengbuda
can seem motionless. When it can be seen to be running, then it (full step strike), Banbuda (half step strike), inclined forehand,
will soon stop and it becomes a representation of impotence. What front diagonal strike, unilateralism of the whole strike, whole of
is called motionless motion is faster than motion. This very speedy the partial strike, top and underside coiling strike, left and right
motion is similar to stillness. Motion and stillness are based upon leading strike, inside and outside leading strike, front and back
each other’s usage. Its ingenious usage rests mainly with control of revolving strike, “the force stops but the mind doesn't stop,” “the
the nerves, leading the mind, the elastic power of breathing, a mind stops but the spirit connects again,” the opportunity of the

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movement to start but yet not start, and all kinds of suggested fog, and the mind being as a clever rhinoceros, one should have the
striking methods, although they are all partial, if one has not had force of a strong horse running, of a dragon braying and gnawing.
practice in the field, it is also difficult to get them. But, all-in-all, The head should be upright, the nape erected, the tip centers
they are third-rate skills, and the clever and wise person need not pressing and shrinking, the whole body lively, the limbs connected,
practice them. the toes grasping the ground, the two knees have force to support
the body but also are pulling up, the heels are lifting a little, as gale
Jijizhuang Method - Combat Pile Standing rolling up a tree, you can imagine having the force of being about
To compare Jijizhuang with the basic zhuang for health, their to fly, screwing, swinging and shaking, and then the whole body
spirit and form differ a little from one each other, but still root on has the force of supporting, wrapping, erecting and expanding, the
the same principle. The step should be as the character "/ \", and is hairs are like halberds, the joints of the upper side and of the lower
also named dingbabu: it’s a bow step with the feet placed half like side are twisting, like coils of hundreds of overlapping lines, and
the Chinese character "ding" and half like "/ \". 30% of the weight by riding its pulling force, one intends to contend with heaven and
of the body is divided on the front and 70% on the back, the force earth, the shoulders are supporting, the elbows are sidelong;
of the two arms is 70% holding and 30% supporting. While Fali, wrapping, rolling and turning, pulling and spinning never stop,
force is just equal, but past equalizing, it still should be as the lifting up and dropping down; pushing and holding are working
spring of a firearm, and one should have the intention of extending one with each other, and force should always keep balanced, equal
and shrinking continuously. The variable distance between the and whole. The fingers stick arrisways, catch, and screw to the left
hands and between the feet doesn’t exceed 1 chi (0.33 meter) at its and to the right, turn outside and wrap inside, one having the
maximum, and it is less than one inch at its minimum. Front and feeling of driving a mountain or the earth, muscles contain strength,
back, left and right, change in one each other without end, and the condyles produce edges, the whole body keeps coordinated, one
more one practice it, the more he gets skilled and finds its wonder. should know the move of the mind taking in and sending out large
As for the use of relaxation and tension, and of the heavy and the quantities in a connotative way, and have the forces of supporting
solid, conjecturing the soft, being quiet and suddenly springing, sidelong, rolling, pushing, rasping, bagging and coiling, the hairs
being far or near of the way, how to hold the posture, whether the standing as a forest, the back should be upright and the waist
Fali is false or true, the universe force wave and what opportunity straight, the lower abdomen should always be round, the chest
to use it, then one should enter into it gradually. The whole shrink slightly; then while moving one should be as an angry tiger
problem of martial art science is contained in the following: in searching the mountain; and, as if the mountain forest were just
daily practice, one should assume there is a tiger at one’s front and going to collapse, the whole body is like the state of a snake about
store up force to fight with one each other for subsistence; this is to change suddenly, also one should feel urgent as if the body were
the only way to learn combat in the beginning, it is also the first about to be fired, furthermore, one should have the spirit and the
principle. Now let’s try again to explain the exertion of spirit, mind vigor of a torpid dragon which flies straight with the thunderbolts,
and force below. The exertion of spirit and mind: The important one should especially feel the muscles activating and poppling, the
thing in Jijizhuang, rests with the whole body being empty, agile, force being like the powder and the hands like the cannonball, the
equal and whole, in fine feather, the spirit being like a tiger in the spirit is able to react so slightly that even a sparrow would have
difficulty to fly away, and then one should be fearfully like having

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the valor of someone assisted by God. Therefore, everything you about martial art from the point of view of fighting for life, then it
meet, once the spirit and mind meet one each other, just as having is duel, and duel has no morality neither justice. So, one should all
a tight encirclement, nothing can run away, like the thunderbolt the more hold to the six words knack: "to be willing to, to have the
sparks, and a heavy snow purging the vegetation, and even more, heart to, ruthlessness, carefulness, steadiness, and nicety", and be
nothing can explain its amazingly quick launching. Therefore, I determined to perish together with the enemy. If you can't hit your
name this spirit and mind motion as "hypervelocity motion", opponent, you shouldn't hit naturally; only if you can kill the
expressing that its speed is quicker than any velocity. The above enemy by one punch, then you can hit him. Holding such decision,
texts are mostly abstract, however, in the spirit one “should do you may not be without victory naturally. This points to a Roland
them really, lest should come into the shadow of a shade”. How for an Oliver, but if the opponent is inferior in skill, you might as
exerting the forces: If we except the question of spirit and mind, well release him safe. Now, if we’re talking about it from the point
exerting forces is the more important issue, and of course I’m of view of fellows visiting each other, and comparing their skills,
speaking about the good natural force, not the unilateral one. And, then it is contest, and contest is friendly and for research and
most of this force has to be gained by Shili. In practice, one should discussion purpose. So, it is very different from duel, and one
be without deflection in any part by seeking the equal and whole should pay attention first to morality and justice. Thus, one should
strength; then, from the equal and whole force at a point, one especially observe how the opponent's ability is, if that’s as six to
should try to conjecture the deflection between the insubstantial one, then one should absolutely release him safe, it is important to
and the substantial, and again by the deflective alternation between make him fear your power but also appreciate your virtue. Before
relaxation and tension one can test the suitability of Fali, again by the contest, one should assume first a courteous attitude, words
suitable Fali, using the spirit wind around and at the edge of the should be guided by affability, actions should be inspired by
wave spring force, which again go out by all hairs of the body as if manners, and one shouldn't absolutely be overbearing and manic to
to ask the way, and like this, one could expect to get the ability harm the harmony and concinnity. In the future, the virtue of
expressed by the word of “on the verge of breaking out”. Further martial arts will be coming back, as the traditional way can live
more, in preparing the defense and attack of some spots, one forever. Indeed it is the clinking glory of our martial art way, and
should be also as if dealing with a formidable enemy momentarily, so, I have a deep expectation of that.
and one should especially pay attention to the point that one wants
to hit with Fali, one must never shoot at random. Take sight at the
void place you don't hit, but hit the solid place, you should know Talk about the states of Zhanzhuang (pile standing)
that solid place is just a kind of weakness, (and hit) the hinge place By practicing zhuang, one should come through three kinds of
where the void and the solid are exchanging. Were it not for states: at each stage, one should realize and learn something from
experience, one will never know that disordered and daredevil hits that, and then become the skill. What is called state, namely, is the
can be availability and vulnerability (to the opponent) too, so one mentation and physiological state in practicing zhuang. The
should see carefully who is the opponent before to do that. The mentality acts on the physiology, and the physiology acts on the
frontispiece turns a little, namely is bevel, bevel counterpunch can mentality, so they reflect each other. In the end of the Qing dynasty,
push (your opponent) flat. Practice diligently and research by all scholar Mr. Wang Guowei had ever said: "Every person who
your best, by carefully and quietly considering it. If we're talking succeed in his career should go through three kinds of states”. The

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first is “the clothes and waistband being are getting loose (24) little the lower abdomen little by little. Thus, the feeling of the limbs is
by little but one should never regret, the body becomes peak and grown day by day. When one attains this state, then one will feel
pine for the career”. The second is: “last night, the west wind full of nature delight. However, the force he issued still is the
withered the green trees, walking up the tower lonely, and looking mechanical force of the limbs instead of that from the waist and the
the end of the skyline road". The third is: “to have been seeking spine. The third state of Zhanzhuang, talking about it according to
her for thousands times in the public, suddenly, to turn the head, the mentality point of view is called "to look back", hereat, the
and that person is here like in a waning lamplight." Practicing instinctive livingness is like a snake. "The spirit dignified and the
martial arts should also be like this. The first state of Zhanzhuang, mind quiet", filliping or waving hand, all are nature. Looking back
talking about it according to the mentality point of view is called again, every method which has been practiced during ten years, all
"never regret". Student should have a conviction without any doubt, are like the shabby shoes, it behoove us to throw them away in the
and have the volition that can't be wobbled by one hundred of ravine and we needn't to cherish them, what was practiced in
cattle. Talking about it according to the physiology angle, by accidence namely is the positive result. Talking about it according
persevering in practice during one hundred of days, then one will to the physiology angle, by persevering in practice for about ten
have the feelings; by persevering in practice during three or four years, then one will feel the waist and the spine getting the feeling
years, then one will feel the limbs expanding, the hands and feet of expanding. This feeling will go through the anus and genitalia,
being heated, and one will have the feeling of being as if being and one will feel the whole body as a ingot, the body as if being
filled with lead marbles. The insides of the limbs are easy and filled with lead, the muscles as one, walking as stepping in the mud,
quick to get this feeling, but their outside are comparatively once one will lift his hands then one will produce sharp edges, the
difficult and slow to get this feeling. Anyway, both the inside and body will be moving as if riding a billow, the waist and spine will
outside of the limbs should have the feeling of being filled with be massive like that of a cattle. When one attains this state, then
lead marbles? and expanding, so you can consider to have gain once one acts one just feel full of wonder naturally, and the force
something then: once one attains this state, then one can begin to that is issued then begins to be equal and whole. Thus, the
learn the skills. The second state of Zhanzhuang, talking about it qualification for martial art is prepared. The above fixed numbers
according to the mentality point of view is called "to look the end of years I mentioned are all according to my own experience. As
of the skyline road", hereat, one will believe that the wonder of all for students, some may need a little longer, some may need a little
martial arts is included in this martial art and not in the others, and shorter, all depend on one's inherence and skills. Mr. Zeng Guofan
that only this one can give the best (25). Talking about it according had ever said: “To accomplish the career, the inherence acts as
to the physiology angle, by persevering in practice for five or six 30%, however, the diligence occupies 70”. This isn't empty words,
years, one will feel that the two ears are expanding, the brow and so students, be encouraged by it. If one has been practicing Zhuang
the nose feel as if there were something moving inside, the neck is for a long time, but cannot discern any clear effect, one should
upright as if suspended by the crown on a big rope, the scalp is check one’s own body, whether there isn't an incorrect posture. In
swelling, the hairs are as if flying, and one feels as if a big rock that case, maybe the mentality makes some side effect on the
were pressing the calvaria. This namely, is the result achieved by physiology, or the physiology makes some side effect on the
the head held upright and the neck erects in practicing zhuang. At mentality… Anyhow, there must be a problem, and one should
the same time, the feeling of the arms spreads to the buttocks and also seek help from a wise person, don't consider yourself to be

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always right, so, be careful! Be careful! Again, in the zhuang making detours as a snake being frightened. The muscles contain
practice one should avoid by all means to always practice one only strength, the spirit being kept and the bones producing edges. Wind
posture, one should alternate different postures, so, alternate them and cloud emit the splendid moon, the heroic spirit run through the
every day. At the same time, one should also distinguish between long rainbow. Those "brandishing wave", "cruising dragon ",
the standing postures, the sitting postures, and the lying postures, "white crane" and "frightened snake" about which were talked in
the standing postures and lying postures should be persevered in the poem are all martial art patterns. The dance reproducing these
especially. Just this way of doing allows a fine-tuning of the martial art patterns, also namely, is what they called: the "Health
physiology. Thus, although each zhuang can cultivate the inner dance" or the "Martial dance". During Sui and Tang dynasty
strength, each zhuang has its own particular effect (therefore, if (A.D.581-907), Health dance had ever been quite prevalent, it was
you want to handle one' particular case by zhuang, just work out the health preservation and combat method of that time. Not only
the postures according to each person). If one is always practicing warriors practiced it, but most scholars also practiced it, it was
one fixed posture, looked from the point of view of martial art, mostly lost later. The latter-day martial artist Mr. Huang Muqiao
then it is partial; students, be cautious about this! It is suitable to based on his experience of researching martial arts for many years,
practice zhuang for an hour to one and half an hour per day. The and conjectured from the dance postures of the persons in
time of practicing zhuang per day should account for two parts out Dunhuang fresco and figurines, and only then he reconstruct some
three of the whole training time, and use the third one to do shili moves of health dance. On an occasion of the northern expedition
(testing force). According to my experience, thus it is suitable. Due (A.D. 1926), I traveled to Huainan(26), so that I could meet Mr.
to zhuang is the basic exercise of Yiquan. Huang Muqiao, and then get his teaching, and in some sort, get the
------------------------------------------------------------------------------------------------------------ intendment of the health dance, I dare not to keep the secret by
(24) It means one becomes thin. myself, so I have ever taught it to my students again, but among
(25) It sounds a little like sectarianism, but it is a betweenness only
them, only about ten persons who could be said to have got the
instead of the final proper manner.
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wonder of the health dance.
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(26) A place in the middle part of Anhui Province.

As the precondition of being able to practice the health dance

Talk about four forms one just should achieve the state of the "four as", namely, having
Practicing zhuang achieves the state of "the whole body as a the ability of "the whole body as a casting", "the body as if being
casting", "the body as if being filled with lead," "the muscles as filled by lead," "the muscles as one" and "the hairs as halberds",
one" and "the hairs (shot up) as halberds", then we can talk about otherwise, it is difficult to dance out the appearance. That dance is
martial art. What is martial art? Martial art is the force coming into only swinging the limbs. I had said: “the strength should be sought
play vigorously, it isn’t partial methods. In former days, I had in the body, the force shake out of the body”. Practicing zhuang to
written a poem with the title "the appearance of dance": The body the state of "four as", then the inner strength will be prepared. But
moving with brandishing wave dance, the mind force traveling on concerning how to break out this inner strength to become an
the water surface. As a cruising dragon or a white crane playing, outside force, to get its effect in combat, then the four forms are

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the most proper modality. The four forms dance should be ability of sword, forking, disparting and thrusting. While fighting
according to the principle of "the form bended and the force with an opponent, I persist in nothing, making him also completely
straight". In practice, one should always set up an imaginary unable to catch anything, the trick rests with the shoulders and the
enemy, storing up the force to fight against him. The hands are crotch writhing. Furthermore, the shoulders and crotch writhing
pointing and the wrists screwing, the fingers bending and the claws should again be powered by the waist and the spinal column,
holding (27), no matter whether a single hand or double hands rise therefore, in practice, the waist and the spinal column should sway
to dance, the fingers are always pointing the opponent's mouth and and turn like an axis, thus one just can defeat persisting by no
nose; you should try your best to control the opponent's midline, persisting. The two feet should be shifting as if moving in mud or
giving a menace to your enemy. To control the opponent's midline snow, and the weights 30% and 70% on each of the two feet are
is also namely to protect your own midline being out of trespassing. changing each other. The feet haven't a fixed place, the body hasn't
Not only the forefinger, middle finger, third finger and little finger a fixed posture, either by making the back foot as the frontal foot,
all point the enemy, even the thumb should also bend and store up or by making the frontal foot as the back foot, the front and the
the force to point the same direction with the other four fingers. back are alternating, the empty and the solid evolve in one each
This palm skill is thoroughly dissimilar with what they called other, and use your step to contend for the enemy's place. While in
internal martial arts, like Taiji quan, or outside martial arts, like action, the body moves following the mind, the hands leave the
Shaolin. This is the meaning of “the hands pointing and the claws traces (31), one should feel his whole body as if meeting a substance,
holding namely. If desire the hands pointing and the claws holding the three tips should keep harmonious, the four centers
then the wrists disallow arched and sinked, don’t arch and sink, homologized. If (you act) quickly, disallow afloat; if (you act)
therefore, while using this, one must screw the wrists, and then one slowly, disallow slack.
can be agile to overmaster the enemy. One should also have the ------------------------------------------------------------------------------------------------------------
wonder of clasping, grinding, contracting and resisting. The ten (27) As if holding a bowl adown by palm.
fingers disallow to be stiffened, all should bend and store up (28) It means one is very keen, even if a hairlike thing, like a
(force); the fingers should be detached, the palms should be mosquito or a fly, wants to touch his body, his body will detect it
concave, while using, the top of the fingers may have the feeling of and respond automatically to slip it.
passing through electricity, this just is the wonder of the fingers (29) As if shouldering something.
bended and the wrists screwed. The two arms in action are never (30) Contain Zhengli (contending force), as if struggle to get free
allowed to lose the force of swathing, rolling, supporting and from binding.
holding, even a mosquito or a fly can't fall on the body(28). The two (31) It means that the hands are storing up power, as if lacerate
feet in advancing or retreating are never allowed to lose the ability something, and leave the traces.
of sword, forking, disparting and thrusting, footwork should not
yield an inch. The shoulders should be sustainable (29), the elbows The forces should break out all in a flash. In this time, if you
should be transverse (30), then the two arms just have the force of attack an enemy, malevolence is the best tactic, because the force
swathing, rolling, supporting and holding. The crotch should sit breaks out following the mind. By being merciless then one can
down, the knees should be sent out, by sitting down the crotch and defeat the enemy, because the methods are produced following the
sending out the knees then you just have strength, you just have the mind. Therefore, in practice, every action need jiajie(32), if one’s

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action is without jiajie, the body's force will not be true. In practice, force". The body's inner strength, namely, consists in the whole
the whole body should never allow to lose the feeling of "the muscle’s pull in the state of the "four as", this namely, is what I
whole body as a casting, the body as if being filled by lead, the called the "perfectly round contending force". The diaphragm
muscles as one and the hairs as halberds". What is called "mind power, this is what I called the "breath elasticity", also is a kind of
never being broken, spirit never being scattered, be in one body's inner strength. If you want to get the real avail of martial art,
integrated mass, do not forget and do not lose it". Thus, the dance you should make the perfectly round contending force and the
just has the state of “full of natural wonder”. Physiology acts on universe force being on the rhythm, the wonder of their action all
psychology, this just is the health preservation meaning of the depends on the breath elasticity. So we say "expire and inspire the
health dance. By this token, the real skill of Yiquan isn't gained fountain of spirit, the force unites with the universe", "the shout
from moving, but one should seek it in immobility. Therefore, we rides the whirlwind". Therefore, once the diaphragm tightens,
said: "The movement of immobility just is the living movement". that’s just wrong, so students should care about it. Now, I’m going
------------------------------------------------------------------------------------------------------------ to explain the four forms respectively:
(32) Using something unreal to produce real results.

Practicing the four forms is a directional training to the inner

strength, to make it be able to break out to become an out force at Brandishing wave
any time and any where, to get the avail of combat; therefore, in This pattern should be according to the principle of "the form
practice, we seek whether it is comfortable only, don't seek to flexible and the force straight", and you shouldn't lose the state of
make the posture stand or fall, whether it be beautiful or not. But the "four as". Its embodiment then consists in using the forces of
nevertheless posture is the representation of form, and therefore, extending, shrinking, pressing, raising, sinking, holding and lifting.
you should also make the postures be correct, namely, never While the body is standing, the two feet immobile, however, the
disobey the laws of physiology dynamics. If every action can body and the two arms are doing the undulant movement up and
follow the laws of dynamics, and never lose the state of the "four down in contrary directions at the same time. Namely, the two
as", then a big action will be right and a small one right too, arms are lifting synchronously, however, the body is sitting down,
otherwise, all actions will be incorrect. In practice, one should also and while the two arms are pressing down, however, the body is
pay attention to use the law of unity between the opposites, about raising up, also namely, pulling up and down reversely to elongate
the out force and the inner strength of the body. The out force of oneself, thus, the gravitation potential energy of the body translates
the body is of four sorts: 1. The gravity of the body, namely, the into kinetic energy, the whole body just being like a wave force, it
gravitation potential energy translate into kinetic energy, this is called the "gravitation wave". This gravitation wave just is the
namely is called the "contending force with the earth"; 2. The requirement in combat. At the same time, pulling reversely up and
ground support force and its counterforce, this is what I depicted as down produces the longitudinal wave force, recurring to the force
"being about to pull out the ground to fly"; 3. The air resistance, of the two arms round support, it makes the longitudinal wave
this is what I called "to echo with the atmosphere"; 4. The secretly carrying transverse waves, thus, you just have the dance
opponent's force in fight, this is what I called "borrowing force". movements and postures of “brandishing wave”. While doing this,
These forces, I name them together as the "universe contending the two arms are in tandem. If the left hand is in front then put out

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the left foot, if this is the right hand that is in front, then put out the Wave needs elasticity mainly, this elasticity should break out to be
right foot. The two arms are cooperating with the body, extending, a blast force as soon as it meets something, this namely, is storing
shrinking, pressing and raising up and down, pulling reversely and up, springing, shocking and bursting. Practice Brandishing Wave
elongate oneself, the two hands running an elliptic path. Left and and Cruising Dragon these two patterns, again should have the
right are advancing and retreating, changing each other without body that if you raise it then it is very high, if you pronate then it is
end. This pattern's image is just as a tortoise swimming out the very deep, if the opponent comes highly then I am high to do it,
water, being about to float but sinking again, often floats and holds make him has the feeling of being high up in the air and agravic,
the billows and raise waves at the surface, so this form is also feel too high to reach. If the opponent comes lowly then I am low
named “a divine tortoise swims out the water”. to do it, make him has the feeling of facing an abysm, nod to its
fall, falling deeper and deeper. This just is the method of "high
then raise the body, low then shrink the body".
Cruising dragon
This pattern should still be according to the principle of "the White crane
form flexible and the force straight", still shouldn't lose the state of This pattern should still according to the principle of "the form
the "four as", but then its embodiment consists in using the forces flexible and the force straight", still shouldn't lose the state of the
of lifting, pressing, stroking, dividing, shutting, opening and "four as". But its embodiment then is using the forces of embracing,
closing, and then the working of this pattern is the same as hacking, boring, thrusting, turning, raising, wrapping and screwing.
brandishing wave, you still need to make use of the gravitation Every bending part of my body, when it acts on the enemy's body
wave to issue the forces of lifting, pressing, stroking, dividing, and to be hindered, or one part of enemy's body acts on this place,
shutting, opening and closing. The two arms cooperate with the while it is going to be distorted, my this bending part produces a
body to pull reversely up and down. The difference rests with the resistance at once to stop the distortion, this spring force breaks out
two arms running an elliptic path by the forces of lifting, pressing, to be burst force immediately. This burst force just is the
opening and closing at the two flank fronts of the body. One requirement of martial art, this is what I called "storing up,
should produce the forces of lifting and pressing by longitudinal springing, shocking and bursting" namely. Must know in the
wave, and the forces of opening and closing by transverse wave. allowable elongation that my bending part can flex freely, the
Longitudinal and transverse, high and low, advance and retreat, use spring force is proportional to the elongation quantity (or the
each other. The image is like a dragon swimming in the sea, the recovery quantity) of my bending part. Therefore, in practicing this
dragon just is the billows, the billows just is the dragon, the dragon form, the action scope of two arms should be big a little, to
goes just is the billows move, the billows move just is the dragon strengthen the intensity of the bursting force in straightaway shot.
goes. These two patterns, Brandishing Wave and Cruising Dragon, In action, the two arms draw arcs from outside to inside alternately.
are all using the gravitation wave to get the effect of martial art. If high, the fingers don't over the calvaria, if low, the fingers don't
Therefore, in using them, one should grasp the degree of tightness lower than the navel, if the left arm raises up first then stride out
of the force wave. Relax to store up the strength, tense to shoot out the left foot, the right arm raises up first then stride out the right
the force, relax, tense, tense, and relax, all with wave and billows. foot. In drawing arcs, the two arms should have the forces of

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embracing, hacking, boring, thrusting, turning, raising, wrapping supporting, holding, swinging or lifting. Front, back, left and right
and screwing, in practice, one should according to different change each other without end, the image just is as a frightened
imaginations and jiajie, the spring force which is produced by the snake runs suddenly, make a detour left and right it flashes sword
arms' bending parts turning, or raising, or wrapping, or screwing, light. What they called three fists (drilling, wrapping and trampling)
or embracing, or hacking, or pulling, or boring, or thrusting to and three sticks (over shoulder stick, chest front stick, head back
break out to be bursting force. The wonder of this pattern also rests stick) are all changed out from this pattern, unparalleled
with raise the foot to override the enemy. If the left arm raises first, fearfulness. White crane and frightened snake these two patterns
then the left foot raises broadwise and falls broadwise. Don't rise are all using elasticity to get the effect of martial art. Therefore, in
high than the knee of own solid leg, and don't fall high than the practice, should grasp the quantity of elongation and recovery,
enemy's chest. Raise the knee, fall the foot, the strength issued retract to store up the strength, extend to shoot out force. If you are
from the hands, the force break out should be one sound, this going to extend it, then must retract it; if your are going to retract it,
pattern of falling the foot isn't kick, stretching out, treading, or then must extend it; elongation and recovery should make the
trampling, it is stamping in fact. Only use the break-out force, two whole body as a spring. This spring force should break out to be
arms continual use by turns, two feet use together, the image just bursting force as soon as meet an object. Therefore, these white
like a white crane breaks through, being about to fly. The "three crane and frightened snake two patterns also are exerting "storing
fists and one foot" of Yiquan just are changed out from this pattern. up, springing, shocking and bursting".

Frightened Snake Practicing white crane and frightened snake two patterns
This pattern should still according to the principle of "the form again should know white crane can override transverse (enemy),
flexible and the force straight", still shouldn't lose the state of the frightened snake can nip lengthways (enemy). If the opponent (two
"four as". But its embodiment then is using the forces of raising, hands) come out together, then I wrap his force, make him be
stamping, taking in, sending out, supporting, holding, swinging circumvolved and pull out his root; the opponent advances solely,
and lifting. The action of this pattern is the same with white crane, then I let his force pass, let him exhaust the force and pronate
one should still make use of the spring force of the bending parts to ahead. This namely is the method of "transverse then wrap his
break out the forces of raising, stamping, taking in, sending out, force, lengthways then let pass his force”.
supporting, holding, swinging and lifting. In action, if you stride
out the left foot then raise the left arm, draws arc from inside to
outside, at the same time, the right arm draws arc from outside to A talk on the philosophical justification of Yiquan
inside under the left arm. Advance the right foot, the right arm With regard to the philosophical justification of Yiquan, I
draws arc to outside, at the same time, the left arm draws arc under hesitate to write too much, and will only put it forward in the form
the right arm. In doing, according to different imaginations and of a philosophical proposition. After collation, it is not difficult to
jiajie, what I called bending spring force can break out to be see the real aspect of Yiquan in a natural way.
bursting force by the form of raising, stamping, taking in or I. Zhuang Zi said: "The thing which makes substance isn't
sending out, also can break out to be bursting force by the form of substance." This means what makes substance become a substance,
isn't substance itself. Yiquan asserts that all forces are the

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concourse of spirit. It also can be said that force isn't force. In other place." The trend is just so.
words, what makes force become force isn't force, but spirit and
mind. This is just the quiddity why Yiquan is called Yiquan (mind
martial art). Talk about quantao(33) and method
II. Lao Zi said: "Keep inaction then all things can be done The profoundness of martial art is inexhaustible, even if the
naturally." Yiquan asserts "the action of doing something proceeds student is zenithal clever, and has the spirit of religiousness and try
from inaction" and "the movement of immobility is just the living his best to practice, and has practiced for lifetime, it is still difficult
action." What they called "inaction" and "immobility" just are to investigate its end, however, quantao and method, what is called
zhanzhuang in Yiquan, what they called "doing something" and artificial martial art shelf. From Qing dynasty three hundred years
"movement" just are shili and fali. Yiquan attaches importance to on, it is used by the common laymen to perform, namely, it is the
zhanzhuang and is also the meaning of "inaction." In former days, tool to make a living by the unworthy pugs. Person who really
someone presented Yiquan as "the static qigong of ancient wants to study martial arts, then how will he have free time to
Taoism." This isn't a derogatory term. practice this? It is not only used for nothing, but also has a good
III. Lao Zi said: "Reversal is the movement of Tao." Yiquan many disturbances to the nerves, body and mind, it will harm all
asserts, "force has two kinds, two can then be one," namely, the the body's good abilities, therefore, people who practicing this is
antinomy and unification of the acting force and counterforce. short of wisdom and insight. Furthermore, it is especially improper
What is called "contradictory and fractured should be unified". for application (34), and has many more harms, it is hard to write
IV. Zen has a saying: "all methods are empty, that is namely out all of them, for the mission of martial arts, the principle of
the real image." Again it is said: "don't think kindness, don't think health, it is too far from that things, then we needn't talk about
badness, instead return to the appearance when I haven't yet been these at all. For combat, if one doesn't use method and quantao,
born." The appearance when I haven't yet been born is namely however, acts recklessly and tangly hits, maybe he won't be
"emptiness and nihility." Yiquan asserts that "all kinds of strength defeated, if use it in case, then he is sure to be defeated. As for the
are produced by the whole body extending to the point of being theory of "The five elements, the mothers of birth and destruction",
inane (in mind) and forgetting oneself." Therefore, teach people to then is especially absurd. At a flash of fight, how could you have
"seek reality in nihility and exert it in emptiness." the time to think? If you see it with your eyes first, then think of it
V. Zen has another idiom: "without method and without in your mind again, and then react to deal with the enemy, it is
persisting." Yiquan then asserts: "never set up a method, without hard to avoid being defeated. The theory of "birth and destruction",
persisting to defeat persisting." In a fight, "I never persist and I'm afraid that even if a little child also is difficult to believe it
make the opponent also have nothing to persist." Not only resisting completely. Who does believe it? You may ask it to the person
and using force are considered persisting, but using fixed methods who has the experience of fight, you will know that my words are
is also persisting. Defeat persisting without persisting. not erroneous naturally. In <Han Shu>(35), refers to Hong Huan
VI. The Ming dynasty scholar, Wang Shouren, had brought five elements, it points that cause of the need of polity and demos,
forward the theory of "cause good cognition." Yiquan asserts the to open up metal, wood, water, fire and soil to be used. Later, some
theory of "develop good ability". Wang Shouren said: "It is really ignorant people misused it, and fabricated it absurdly, so that it
like water flowing to a humid place and fire coming near a dry

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evolved to now what they called the theory of "five elements, the hateful. Alas, not only martial art, I feel all learning are also
mothers of birth and destruction", this is the tricksters talk at misshapen developing. I really cannot bear to discern the
random merely, how the students can read this? People know that humankind goes astray to catastrophe but don't save, therefore, I
quantao is spurious mostly, however, how are the fixed posture do not spare the gain and knowledge based on my realizing
methods not fabricated by people? All are not the principle of experience for many years, I explain and discuss it again and again,
martial art and the learning of exerting instinct. Even if one has to correct their mistakes, and expect to awaken fellowmen, don't be
pure and solid skills, believes confirmedly, and do it with perverse any more. In most cases, the profound learning are all in
perseverance and willpower, but he is also attending to draff and simple form but their meanings are numerous, however, that things
neglect of essentials in the end. One should know martial art with involute forms and postures are empty of essentiality, it is no
science hasn't method at all, also can be said that all are methods, doubt, not only martial art is such. I hope comrades think it again
once there are method, the spirit just is inconsistent, the force also and again.
is not true, the action is on the loose, it isn't manful and sudden, the ------------------------------------------------------------------------------------------------------------
whole body can't be unified, furthermore, it is contranatural. What (33) A series of skills and tricks in martial art.
is called method, it is the method of elements and principle, not the (34) To use it in true combat.
side, unilateral and stark method, practice the side methods, just as (35) History of the Former Han Dynasty (B.c.206 -- A.D.25).
a quackishness, what he has learnt all are preparing methods and
prescriptions, to wait the sufferers, and the sufferers should sicken
according to his prescriptions, otherwise, there is no place to use Talk about the relation between martial art and
his skill. Everyone, who takes quantao and method as martial art, enginery
this is just like disturbing the great Tao by the theory of bad The ancients said: "martial art succeeded then the enginery
elements, all are sinner of martial art science. I sighs for the accomplished, don't practice arms only". If you can get the truth of
nowaday students, even if have the ideal of studying carefully, martial art, again, to the inner power of all kinds of forces, the
labor under without the gate to pass through, therefore, I fling bend of subsections, substantial and insubstantial of long or short,
caution to the winds, swear to point out their evildoing. Since sidelong or full-face, the function of three segments and nine
quantao and method are no good and harmful, why are there still sections, direction and height of the route, the chance and duration
never devoid of those teachers and students, why? Because these of touch, can really understand, then whatever falchion, spear,
people are dotty in wisdom and knowledge mostly, therefore they sword and wand etc. all kinds of enginery, given directions a little,
are curious and like strange things mostly, even if we tell them the all will be versed. Even if you meet an enginery which never been
truth, they are also difficult to aware, even if being aware they are seen or heard before, and it is held by an expert of this enginery, he
also difficult to practice. The practitioners all use quantao and still can't compare with you. It is just as engineer compares with a
method to dazzle and flaunt, and the instructors even use quantao little ironsmith, or doctor compares with a nurse, can't be
and method to cheat people, depend on this to kill time and mentioned in the same breath.
convenient for make a living, the rather that people who don't
know what thing martial art is? Therefore, one by one, leave errors
by own error, it will never be end, it is really pitiful, teary and
Talk about Dianxue(36)

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 People all think the theory of dianxue is wonderful, someone break stone, walk on swords and spears, they are what is called
says to hit at a selected point, someone says to hit in a certain time, dronish charlatan, these are even lower, it is not worth of a talk.
they dispute numerously and endlessly, hearing that make one
weary, what they talk about are all wrong. If two persons fight, nip
and tuck, needless to say the fixed point is not easy to be hit, even
any point also is very difficult to be hit, if only some points can be Free from mysticism
hit, again check up on time in addition, then you have been There are often some talentless and short learning people,
defeated by your opponent already. To sum up, if one hasn't the their humanness is loyal, they have been taught by someone, and
essential ability of martial art, even if let him jab discretionarily have taken a more advanced course of the training, they specialize
also without the place to use his skill, even if hit the certain point a pure skill, although it is partial, most people inferior to them.
luckily, it is still no any effect. If one has gained the true power of Hearing their occult saying, watching their function, people who
martial art, then any part of two flanks or the chest, once it is hit by are less identification, just think that a man can't do this, just take
him that can cause death immediately. Don't hit at selected point for mystery. They hardly realize the talking of mystery is absurd at
intentionally, but the place be hit none is not point, if only study all, it is produced due to lack wisdom and learning, less
somewhere is point, sometime can hit, is it away from the right identification ability and haven't been proficient in realization.
path more and more? Even if luckily once in a while, get the truth of martial art science,
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however, they can't appreciate it and hold loose, therefore, each
(36) Hit at certain point, causing internal injury.
time they meet the thing which is profound in reason, they always
produce a mystery thought. If one is deep in training, and he has
experience and extensive knowledge, while meeting something, he
The difference between inherence and learning will know it clearly naturally, and won't doubt there are any other
People often say, one has a stature of two meters, his power things. All things like that, how does martial art science like this
exceed 1000 jin (500 kilograms), he is very brave can't be blocked only?
off. One must know a stature of two meters and the power exceed
500 kilograms, can be said abounding in gifts of nature only, can't
exemplify martial art learning. Again say one can strike off a big Explanation of understanding and doing
whetstone by one punch, split off eight bricks and jump ahead The important thing of learning, rests with understanding and
three meters, jump back two meters, if really thus, they are some doing, one should can practice and also can understand, otherwise,
partial skills of fool only, and will walk into the way of disabled it is hard to avoid deceiving oneself as well as others in the end,
person. Don't talk about this for the moment, however, they all full of lies, say flubdub and gulf mostly. The names of
can't be regarded with martial art science, what talked above, understanding and doing are simple, but their truth are numerous
people all takes for especial phenomenon, if they meet an all-round and difficult. People some say understanding is difficult and
master, then they can do nothing. As for talking about leap onto practice is easy, some say understanding is difficult, however,
roofs and vault over walls, knight-errant, these are all dreamed and practice is more difficult, some say understanding and practice are
faked by fictionists, can be dismissed with a laugh only. As for syncretic, or things do not have being difficult or easy essentially.

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The above talk, each has its truth, but they are vague and partial then he will also never get realization. His life at a loss, he hasn’t a
mostly after all, they can't make people clearly understand bit actual thing. Furthermore, they will be easy to produce
thoroughly. I think if one has deep experience and skill in learning, mysticism thoughts, they can't espy the door (of the truth) after all.
also has considerable effect, but because limited by knowledge, he Follow this, use up all their learning, they still haven’t any
can't explain why it is, who can be said understanding is difficult realization in the end, what a pity! One should know technique is
and practice is easy; if one has deep identification ability and skills, the door of practice only, Confucius said: "Even if the children and
although he is easy in understanding, and also not difficult in grandchildren are foolish, they still can't be exempted to study, and
practice; if one has identification ability but hasn't force and skill, also should let them understand truth, then should practice, the
then he can be called understanding is easy but practice is difficult; outside and inside assist each other. Otherwise, it is difficult to
if one hasn't force and skill, again lack wisdom and knowledge, walk up the right path in the end.
then understanding and practice both are impossible. Learning
hasn't a limit essentially, one has how much understanding or
practice, practice to what extent, understanding to what extent just Why the Martial Art Science had been lost
is real understanding and real practice? Then I really dare not to The important thing of martial art practice has three principles:
clinch an argument, but one should be able to understand then can one is health preservation; one is self-defense; one is altruism.
practice, be able to practice and also can understand, only then he Altruism is our vocation, also is an essential important item of
can be called understanding and doing unified. If without real martial art, but all of all, absolutely, should be gotten from the
understanding, one will never have the day to practice really, also body and mind healthy. Ill health won’t have enough spirit
if without real practice, it is impossible to have the time of real absolutely, if falling short of spirit one will never have the story
understanding. The consistent truth of being needed each other and which move one to praises and tears, for the moment we need not
promote each other, sciences are all so, martial art science is such say "die to achieve virtue, lay down one's life for a just cause". I'm
especially. Because this way should come true two opponents meet afraid if he meet one drowns or hangs oneself also will recoil in
each other momentary, there are not any time to think, even more, fear, how can he pull out sword to help other while see something
it disallows hackneyed and stereotyped expressions. The way of unfair? Not only this, every ill health person is small tolerance and
science, one should understand the truth chiefly, then should in a bad temper mostly, therefore, toleration and happiness also
lucubrate earnestly, if you don't understand the truth first, don't should be in good health. Improving one's health is the root of life,
know the key of training, it is easy to go astray, the deeper effort practicing martial art is the basis of improving one's health, all
you do, the severer harm you get. No matter what studying, writing careers depend on it, since it counts for so much, how can we let
or any other arts, there are often someone at childhood who can be them mix the false with the truth, deceive people all ages without
brought up, how can know the senior and with deep skills one, who distinguish? I examined that martial arts were very simple in the
has world-renowned already, on the contrary, is improbable to be first instance, then became miscellaneous gradually, martial art is
brought up, these things can be found everywhere. It because the tool to improve the physiological function, it is the secret of
guided by a bad teaching, lucubrate carelessly, pursue forms, study success to develop the good ability. If from numerous to simple
what others study, echo what others say, what is called man who then it seems ok, from simple to numerous, breaching the
follows like sheep just points this. If one practice but without effect, physiological elements and principle, then it is not good. There are

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three fists in Xing Yi Quan originally, furthermore, three fists are practicing martial art to play drama? Furthermore, there are still
one action, what is called Jian (trampling), zhuan (drilling) and guo many fine things in drama, it is better than most martial artists are
(wrapping), as a horse runs one after another, come out the really. I often hear that nowadays martial art practitioners,
unification action of three forces without a break. As for five frequently, tell others that they can do several quantao and many
elements and twelve forms are also included. Five elements are fixed actions and then show self-satisfaction, they are hard to know
pronoun originally, the noun of five kinds of force, as for twelve insight people has been laughing in their sleeve already,
forms point that twelve birds and beasts, each has its strong suit, furthermore, sighs again and again. Then the martial art science
one should try to gain them, there are not twelve forms and all being lost, how isn't the quantao and methods make it so? After
kinds of quantao independently. Ba Gua Quan is also like such, practicing each other three hundreds years, it is a custom already, it
originally, there are single and double huanzhang (change palms), is difficult to get rid of deep-rooted practice, humble professionals
later, because the people with superficial insight could not add fuel to the fire, so as to develop to the theories of sixiang
understand the true meaning in these, actually, fabricated sixty four (four-quadrant), wuxing (five elements), jiugong (nine modes),
palms and seventy two kicks etc. false actions absurdly. It is not bagua (the eight diagrams), and the learning of hehai (the river and
only useless, and even harmful. The abuse of Taijiquan is sea of qi). Every flimflam and peculiar words, being used and
especially deep, but its harm is not violent at the physiology side, it strain their interpretation to the best of their abilities. They make
isn't very absurd yet, but all postures are also worthless. If talk students can't understand the right way, however, moved by the
about it by <Theory of Taijiquan>, the diction is fine, but has pity demagogic theory and scramble for it, thus how could the elements
for less succinct content and principles but much general terms, of original way be not lost? Again, there are someone who has
and it is vague mostly. To sum up, examine all latter-day martial learnt several series of sword, spear, falchion and wand, wants to
arts, all are out of the question whether it is proper or not in health make a living by these. Luckily, by chance, his plan is sold, then
preservation and combat, also there is not a method can conform other people who fail in living takes for there is an opportunity to
with physiological demand. I walked all over the country in forty take advantage of, fallen over each other to imitate, suffuse the
years, met thousands martial artists, never saw one posture can be world. These actions not only abandon the truth of martial art
balanced, the rather that profound and wonder? Martial art is science, and the custom of errantry is also abandoned follow it.
simple in form and numerous in mind originally, furthermore, Mean solar time, it is hard to avoid that there are some exceptional
there are someone who has practiced for lifetime but can't wise persons, who can see the profound implication of martial art,
understand the essentialities, as for one who achieve the holy but they have pity for being limited by confirmed habit and
circumstances, then is rare especially, again moreover, the man prejudice, would not like to show the essentiality which they
who falls short of this way at all. It isn't the elements of martial art gained to others, they don't know how the water of sea will be
science is difficult to understand, in fact, it is because most people afraid to be taken by people, why are they stingy like this because
are short of unassuming thoughts and strong volition. To this age, without wide view? Learning is common by humankind essentially,
factions are come out on end, fixed actions and methods are if one gains some learning, behoves to promulgate them to the
excessive to indescribability, ask them why, they said it is seeking world, how can keep it secret and then make them in oblivion?
for beautiful to prepare for performance. If we practice martial art Recently, again I hear that there are someone relies upon
in order to please people, then wouldn't it be better to give up Buddhism, talks about supernatural, tell lies how cultivate oneself

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according to a religious doctrine and how meet celestial being, hot stuff, who can give it the great name. I don't know what the
they are especially absurd and unreasonable, again as a demon, it is bold persons think of it. As for the gentlemen who advocating
deplorable really. Today is an epoch with flourishing science, they sports, raise arm in calling for society daylong, how they know the
how dare to make this erroneous theory and transmit it one by one, sportsmen are the leaders of death ahead of schedule. Alas! Why
publish it on the newspapers, these ill and muddleheaded people, do people follow like sheep thus? Hope people think carefully
really don't know there are still shame on the world. If the Buddha silently, you should make a clear distinction between right and
knows it, I don't know what will he think about these people who wrong on it. Nothing is more valuable than the body, how can we
transmits erroneous seeds? The way of making a living is not only allow the eyeless faith destroy it? Seeking instruction from a
one, it is not necessary to make use of the weakness of the society master should be careful. I know the difference of right and wrong
to deceive others as well as themselves, talk to this, I can not help only, don't know factions or groups, to make martial arts be
to be sad for martial arts, furthermore, sigh to the manners and flourishing, I would like to explain all my experience and
morals of the time and the will of the people. knowledge to the successors. Furthermore, I would like to let all
The decline of martial art way, of course, it should blame people know it, therefore, I teach all people who would like to
Kang and Yong those two emperors, because they advocated it in a learn from me, always look people as my kindred. I don't like the
false way in that period. But it also should impute the comrades appellation of master and apprentice all along, expect to clean off
fell short of wisdom and insight, natural instincts ill, so as to be the concept of faction gradually, then maybe will martial arts
deceived by them, thus far, transmitting errors by errors, however, develop? This is my wish.
no one can recognize this way. Even if there are someone in
consciousness, again because of the prejudice of conservatism and
then blame others. Thus, it became lower and lower. The way of A Discussion on Freedom from the System of Master
martial art, if one learns properly, it is beneficial to one's body and
and Disciple
spirit, furthermore, it can assist all careers; if one learns improperly,
The system of master and apprentice is praised as a virtue, but
it may make one's moral character, nerves, body and temperament
there is always perfectly satisfactory thing, if carry out it in our
all be out of gear, furthermore, tamper with his life, thus, bring
country, then it becomes full of abuses, acts like a buffoon, and the
calamity for life. If someone doesn't believe me, look the past
society of martial arts is especially grievous. Therefore, most
famous martial artists please, most of them were getting paralysis
people despise it. The students think if doesn’t formally
because the muscles lost the harmoniousness, and these samples
acknowledge as teacher, it will be difficult to get the secret of
can be found everywhere. Practicing martial art is in order to
teaching. The teachers also think that without formally
improve health originally, now harm the health on the contrary,
acknowledge as teacher is inadequate for showing their intimacy,
what a pity! People always call martial art is the quintessence of
and then would not teach secret of success to students, people
the country, thus quintessence, wouldn't it be the tool to produce
imitates this action one by one, and they get accustomed to be sure.
disabled person? Since 1926, there are schools of national art
Alas! It is really hideous. For the moment, we don't talk about that
everywhere, to show that other arts are all unmerited the name of
these superficial people haven't any skill can be kept secret at all,
“national”. But such lose face and jadish national art also can be
even if they have some, then they keeping it secret will make the
seen in our country only, but I don't know there are still such wise

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truth of martial art science to be zero surely. So much as in a have true learning to teach others really, although I never pose as a
school, there are also someone holds secret by himself and don't teacher, people who gain the benefits who will cannot bear
teach to students, I really don't understand the reason. This is really kindness and submit the truth, and regard me as his master, thus,
dirty. The martial art science is obscure, this is the reason. Down to the name of teacher is lost but the fact is living, what has it been
now, strange martial arts and blind theories are spread all over the lost again? If deceive the public and mislead the people by strange
world, it is further intensified, I can't bear to sigh! The truth of martial arts and blind theories, even if acknowledged as one's
martial art science can say it is the same as the truth of life, also teacher, however, sensible person once detects his absurdity, will
can say, it is as profound as the profundity and subtlety of the abhor him awfully, this again what teacher he is? The name of
universe. If one practices it without understanding the way, can't teacher is living but the fact is lost. Once the name of master and
get the truth by seeking for lifetime. If one practices it by the right apprentice is determined, then the concept of respectful and
way really, practicing for lifetime still can't finish it, how are there humble is produced, even if the apprentice thinks there are
time to keep it secret? Everyone should think others, take others as something improper in the master's talking, fears to displease
himself, if really thus, then the world will be balanced, otherwise, master's dignity and then dare not to violate it. Even if the student
even if all people are died, only your family is existent, it can say violates it, however, for keeping the dignity, the master also will
your selfish hope gets to the limit, then how will it be? I'm afraid refute it instead of reflect on himself, thus, are there still any
the blessedness of humankind is cleared away forever. Our country science morality and justice? The system of master and apprentice
accumulated declining tendency, most things are not as good as is helpless to martial arts, now this can be seen. Again, the rather
others, the root cause of trouble also rests with here. Furthermore, that contention of school, often become intense cause of the system
learning is the common treasure by all humankind forever, it ought of master and apprentice in vogue, sectarian views, diverse and
not to have the difference of boundary, much more in the same confused tumult, from lineage to be school, from school to be
country and nation, there are shouldn’t any discrimination. Even if faction, again from the ambiguity of factions to the academic
limited by national boundaries, all bustling live under the light of theory numerous and jumbled. Thus, the truth of martial art science
sun, are there any secret again? Those actions are dirty, really not will never be flourishing, is the trouble more terrible? Furthermore,
worth a doit. Therefore, I teaching martial art, always keep open one has learnt something, then begins having teacher, if one
doors, everyone who is interest in this, so long as he comes, I teach knocks head three thousands times, calls master eight hundreds
him surely, and I am sure to try my best, so long as one ask me, I times, but is ignorant in learning at all, then he doesn't know where
tell him surely, and I am sure to tell him all meanings. In a panic the master is after all. One should know science is the heavenliness
for fear that he can't get it, or nothing can let him to get. Therefore, of universe, is a common teacher, this is the reason that I strongly
everytime I in teaching, there are someone hears but doesn't advocate to free from the system of master and apprentice.
understand, or he understands but never practices it, I always Although this is my personal view, and the system of master and
produce the regret deeply. Once I see someone understands and apprentice is inveterate in martial arts society, if we couldn't get rid
can practice it, practices and gets progress, then I feel very happy of it at once, for carefulness, then also should wait both sides have
again, my this heart, take comforting others as my comfort only, I a clear understanding of each acqierement and moral character
never pose as a teacher all along. People company together, respect then do it, thereby, avoid the harm of follow blindly and conflict, it
spirit, lay stress on emotion, don't depend on appellation form. If I seems more appropriate.

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Conclusion
Martial arts training not only depends on how many years one
has practiced, how deep one's skill and power are, and the body is
tall or short, old or young, furthermore, it doesn't rest with the
methods are numerous or few, the action is fast or slow, and the
seniority is high or low. The important thing rests with whether
one understands the principle and elements of martial arts science
or not. Especially, it rests with whether the inherence spirit has true
vigor or not, again consider how his ability and ambition are. Then
we may decide the depth of his accomplishments, and what realm
he will arrive in the future. The most valuable thing of martial art
training is the understanding of principle and having strong spirit.
In another word, namely, whether one has the true animal force or
not. If one has such true force, again work in training, train to the
great courage with new and graceful senses, naturally, it is not
difficult to go deep into truth, gain the essentiality and become a
generalist, and then overtake the abstruse nature. What is called
generalist, it is not only skillful in one subject, but also to all
learning, just hears people’s words then know what grade they are,
whether they are canonical or not, whether they are factual or not;
observes their methods, sees their details are whole or partial, or
small but complete with half an eye. As for how to repair it, can hit
the mark with a single comment of course, what is called gaining
the center to deal with the infinitude. As a teacher, can tell others
the rules, can't show sleights to students, especially shouldn't do
false work. As a student, should aborative imitate, taste and
practice, then observe how skillful his skill and spirit working
together is. What the above talked is martial art science, it is every
action engraved on one’s mind that is called martial art, namely, it
is the meaning of understanding tacitly, realize and train it in all
time, it isn't what people think commonly is martial art.

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