Internal Martial Arts
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Some
contents of this page first appeared
09/21/1999. Updated
12/16/2024
Images
and
contents on this page copyright ©2002-2024 Richard M. Dashnau
Go
to Welcome
to Rickubis.com for links to my other pages.
Go
back to my RICKUBISCAM page
I'm posting
the occasional video or picture as a record of what I can still do. What
follows will be in reverse-chronological order, with the newest stuff at
the top
(or immediately below this sentence.) It is helpful to remember
that I stopped all formal
learning in 1996. That was about 3
years before I started my website.
I don't post here often, but I still update occasionally. How many
people can say they have practiced any kind of
exercise or sport for this long?(today
is 7/8/21;
so that makes 35 years since I started)
Note (9/2/2019) It's
just
over a year after my second hip replacement. For a while-at least-it
doesn't cause me discomfort to walk around. I've been trying to keep
a schedule of practicing/working out for about an hour every day. I
think i'm going to have to admit that I really shouldn't do much of
the external style forms any
more. They just cause me problems afterwards. So, I'm doing more
of what's on THIS page. I've been looking at "cleaning up" some
of the pakua (or bagua)
movements. I've been trying to look at earlier videos to see if I can
reclaim some of the original movements. I started abbreviating
movements quite a long time ago,
after my knee injury. I can't do too much of the leg rotations though
(turning my feet inward or outward too much is bad for the
prosthesis). For a start, I've re-digitized
some early movements from the original tape. I've put these at the
very bottom of this page--since the video was filmed sometime around
1999--before the car
accident and my knee surgery. I'm going to try reclaim some of the
movements that I did then. At least this may have some archival value.
Take a look at the bottom.
Note (5/23/2017)
After all this time has passed, I have come down to practicing 4 tai
chi routines and other exercises with those.
Those are: 1) 24-Movement Simplified
(this was developed in 1956, mostly from Yang style by the
Chinese Sports Committee to make tai chi accessible to more
people (according to various sources)). 2) 48-Movement
Simplified (this was developed in 1976, and was built with
techniques taken from various styles of Tai Chi
(according to various sources)).3) Yang
Style 40-movement (this is what I've seen
it called...but I can't find any other information on it.
Originally, I'd thought it was
called a 60 movement form) 4) 32-Movement Long
Sword Form (this was developed in 1957 by the Chinese Sports
Committee (according to various sources).
As far as the Pa Kua goes....I am not sure which styles of Pa
Kua I was taught. I know that the walking "breathing" exercise
sets pair with the palm change sets, but
that's all I know. It's possible to see some variation over time
as I do these exercises...but I've been doing this is for over 20
years. My body doesn't move like it used to.
Also, in all these years they have become my exercises--so
any mistakes or changes are my own; adapted to suit me.
December 14, 2024-- For about
a month, I've been doing extra work on restoring some of my forms, since
they've changed (well, I've changed them) over the
years. Along the way,
I've been reminded why I've changed - or removed - some of the
movements: because it hurts when I do them, or I can't even move that
way any more. Other changes happened
because I just forgot some movements (because of course I hadn't
reviewed my available videos for a while). So, even though I've restored
some of the movements, but some are
still changed. I guess it doesn't really matter that much, since I'm not
competing or teaching. I'm happy that I've been doing mostly the same
exercises for about 30 years--and I've
passed 65 some years ago...well, except for some replacement parts that
are much younger. I went to Scobee Field, so I could get an open wide
view for video. It was windy that day.
So it doesn't look like my usual workout spot; because it isn't.
But, any open space will work for me. Links to the video clips are
below each picture.
First
Stick Form 12/14/2024
40
Movement Yang Style Tai Chi 12/14/2024
32
Movement Tai Chi Sword 12/14/2024
July 3 and 5, 2024-- These are
a few clips from exercise routine. I filmed these a few days
before hurricane Beryl struck. As of today (7/30/2024) my usual workout
are
is still very muddy and/or swampy--partially due to more rainfall after
Beryl. So, this is just a quick view to show I'm still doing the
routines, which are shown on this page.
punching drills 07/03/2024
elbow
drills 07/03/2024
palm
drills 07/03/2024
hand form tanglang zeo 07/05/2024
1st broadsword 07/05/2024
1st
straight sword 07/05/2024 48 movement
simplified tai chi 07/05/2024 40 movement simplified yang tai chi 07/05/2024
October 20, 2023-- These are
some alternate sections for my exercise routine. The images
below show a frame from each video clip. The description
under
each image is a link to the clip. This is an update that I added here;
even though these are "external" forms. As mentioned elsewhere on this
page...since I'm doing mostly "internal"
forms these days for less stress on my parts; I still like to do some
external workouts to loosen things. At least, until I hurt something and
I have to behave myself again. :-) So I'm just
posting updates here instead of on the external page.
mantis external form2 tang lang zeo
1st
broadsword form
1st
straight sword form
1st 6' stick (staff or cudgel) form
1st spear form
August 11,
2023-- External
kung
fu stuff: I've been able to practice about 60 - 90 minutes at least
4 times a week for the last couple years. I've noted
some of those exercises on my other martial arts pages. But for the last
week or so, I've been working on my second
straight sword (or long sword) form.
I hadn't tried to do it for a few years, probably because of my decaying
hip (I can't remember why, but it's been about 5 years or so). Now that my
hip has
been fixed I figured I could try this form again. Of course, there are a
lot of positions I can't do any more, but it was fun to reconnect with the
form. At my age
(some years past 65), I'm just happy I can do it at all.I spent a
week going through it so that I could get video specifically on this
date. The images below
are from the video, which is at this link. And, I guess I'll be
adding it to my workout routine again. The workout routine is described on this page.
March 28, 2023 (03/19/2023)-- Just checking in. I did most of the usual
forms today. But today, I only filmed the 40-Movement Simplified Yang
Style Tai Chi. Here's the video.
48-movement
simplified Tai Chi 03/28/23
January 4, 2023 (01/04/2023)-- It's a new year! For a little over 2 years,
I've been able to practice at least an hour almost every day. It's a
great way to enjoy being outside when
the weather is nice. But...here I am now, past 60 years old, and doing
exactly what I'd wanted to do when I'd first walked into that school. I
think that's pretty cool.
24-movement
simplified Tai Chi 01/04/23
48-movement
simplified Tai Chi 01/04/23 40-movement Yang
style Tai Chi 01/04/23
32-movement Tai
Chi sword 01/04/23
May 2nd and May 16 2022-- I'm still
practicing. Every now and then I've shot some video since last year.
Today, I had the camera there for something else, so I decided to
shoot some video for this page, too. Nothing much has changed (which is
actually good news, I suppose). As of today, nothing hurts too much,
though I sometimes
get various arm or wrist strains (I think it's from doing much more
photography than I used to). When I walked into that kung-fu school
about 36 years ago
(1986),
I'd already had some martial arts experience (a few years of tae kwon do
mostly), and I wanted something different. I was looking for something I
could eventually
do outside; and that would allow me to enjoy the environment. Before I
could get to that point, I learned a lot of Chinese martial arts, and
enjoyed all of it. I spent
time, effort, and money for 10 years. I worked so much because I'd
intended to teach more (aside the classes I was sometimes covering), but
that didn't work out
for a number of reasons. But...here I am now, past 60 years old, and
doing exactly what I'd wanted to do when I'd first walked into that
school. I think that's pretty cool.
Pakua Style 2
changes 1-8 05/02/22
Pakua Style 3
changes 1-8 05/02/22 40-movement Yang
Style Tai Chi 05/02/22
32-movement Tai
Chi sword 05/02/22
I still
do a few of the external forms. I do them carefully. I've pieced
together information about our school from various sources (internet,
conversations with other students, etc.) Various
Chinese masters had moved into Korea years ago. They continued
teaching there, and over time they "shared" students, so those
students learned different styles, and put them together
into their teaching methods. I've read that a few styles of
Praying Mantis were part of that blend. Our style seems to
have influences from styles of Pa kua chang and Tang lang quan.
This form is a Mantis form, called Tang lang zeo. I do it this
way, but not exactly as I was taught--since I'm older (with
replacement joints and stuff). But, a search online shows it
performed
in many different "flavors" (this seems to be true for most styles of
martial arts, by the way).
Mantis
form Tanglang Zeo 05/02/22
48 Movement
Simplified Tai Chi 05/16/22
August
2021-- I have
turned 65 this year. I
thought as a sort of celebration, I'd shoot video of most of my
current exercises and post them here.
It's an odd feeling to realize that I'm this old, and that I've been
doing these exercises since around 1986 (actually learned
them1986-1996--so about 30 years ago).
The techniques don't look as good as I'd like, but that's what I've
got. If you've found this page, and are curious at all, the
older videos (nearer the bottom) will
show more about how they were supposed to look (and there's the
other page, too). But hey--I'm 65 years old. I did the
videos at various times through the month,
to cover different things. I haven't trained inside a building
for decades. I haven't worn a proper uniform in decades. When I
shot these videos it was August,
in Houston--around 90 degrees with high humidity. So I'm wearing a
loose tank top, sweatpants, and converse sneakers (because flat
soles). My exercise routine
takes about 60 - 70 minutes. I do a basic set of work, and then
occasionally add different forms.
Pakua
stuff: Videos
08/05/2021 I used a different camera and tried to
record the entire routine for the pakua exercises. This means I do a
series of 8 "breathing positions"
on the circle (I change position halfway around) in one direction,
then reverse and do those 8 the other way--then I do 8 palm changes
one way, and turn and to them the other.
I tried the different camera because of the length of the video.
I'd forgotten that the resolution wasn't very good. Anyway, I did "Set
2" and "Set 3". I could have edited them to
make them shorter, but I wanted to show what it looks like in real
time. I could perform them slower, or a bit faster. Videos
08/07/2021 These show all three "sets" of palm
changes. Usually, I start on the South point of a circle, facing
West. I start clockwise (turning right) and then do the first palm
change on the East point, then do the other 7 on
the West or East points. After 8th change, I turn at the East
point to go counterclockwise, and do the 8 changes again. The videos I
shot this day only show one set of 8 changes.
Pakua Style 2
everything 08/05/21
Pakua Style 3
everything 08/05/21
Pakua Style 1
changes 1-8 08/07/21
Pakua Style 2
changes 1-8 08/07/21
Pakua Style 3
changes 1-8 08/07/21
Tai Chi
stuff: I
usually
do the Pakua first. After that, I'll work on any "external"
forms that I might want to do. These days, I don't do them
regularly, and only a few of them. I shot a few videos, and may do a
few more demos. Those will be further down the list. After any of
external forms, I do 4 Tai Chi
forms. As noted elsewhere on my pages, I know the Simplified 24
Movement, Simplified 48 Movement and Combination 40 Movement Yang
forms (videos 08/06/21).
I also know the 32 Movement Sword Form (videos
08/07/21).
When I learned these, the internet wasn't available.
Knowledge of any of these was not easy to find. NOW
anyone can go online and look for any of these forms (or anything else
on my pages). They'll find many descriptions and all kinds of video
demonstrations out there.
And...there are many stylistic differences in how the movements are
don.. All of that was just to say that these show how I
do the forms, and there may be some
differences from what I was taught, and it really doesn't matter
at this point.
24-movement tai
chi 08/06/21
48-movement tai chi
08/06/21
40-movement tai chi
08/06/21
32-movement
tai chi sword 08/07/21 far view 32-movement
tai chi sword 08/07/21 closer view
Deep
breathing stuff: (videos 08/06/21)
After I've done the rest of the work out, I finish with 3 sets of
breathing exercises. Any one of these would probably work
as a good exercise. Doing them all works to sort of "3-step downshift"
to resting.
Breathing set 1
(longfist) 08/06/21
Breathing
set 2 (pakua) 08/06/21
Breathing set 3
(taichi) 08/06/21
External
kung fu stuff:
As much as I'd like to continue doing them, I really can't do too many
"external"
kung fu forms. I only do one hand form regularly, one stick
form, and sometimes one broadsword form. Part of the problem
is that I just can't put the stress on my joints and back that faster
movements generate. (Hey, mostly 65 years old, with two
full hip prosthesis). I've tried doing forms slower, but they
don't feel right. So...there it is. Anyway, here are some. The
hand form was filmed 08/06 and I prefer this one because it has always
had less kicks than the others. The stick form was
filmed 08/07. I did it twice, once at "old guy normal speed" and one
at "step-by-step demo" speed. I've removed parts from almost
all of these forms. I've taken out all tumbling--such as
rolling; all high kicks, all jumping and crescent kicks. It
would be too easy to
overstress my hip prosthesises (how do you say more than one
prosthesis?). Therefore, movement leading up to and after those
were also modified.
Mantis Hand Form
Tang Lang Zeo 08/06/21
Stick form
normal 08/07/21
Stick form
step-by-step demo 08/07/21
I figured I'd add some more forms. On
09/10/21 I did a spear form and a broadsword form. The spear is
shown at a "faster" then "slower" speed.
Spear
Form 09/10/21
Spear Form done
slower 09/10/21
Broadsword form
09/10/21
June
09, 2021-- A
bit of pakua and a bit of tai chi. I'm still doing about an hour
of martial arts exercise almost every day. Here are some clips I shot
today, just to show
I'm still at it. Links to the clips are below the images.
As I've passed 60 years old a few years back, I enjoy every time
I get to do these exercises.
Pakua Style 2
change 3 video
Pakua Style 3
change 2 video
Pakua Style 3
change 4 video
40-movement
Yang style Tai Chi video
April
02, 2021-- Basic
Tai Chi Breathing and hand movements-- When I first learned Tai
Chi wepractice a basic set of hand and foot movements. Those
movements
were related to a different tai chi form and style (that didn't feel
right for me). Later, I put together this basic movement set.
This is partly to help new students get a "feel"
for how tai chi movement should work. For that reason, I kept
foot and leg position simple so the new student can concentrate on
what the hands and arms and upper
body are doing. I do it now so I can remember it (in case I'm
asked to show anyone) and also because I enjoy it. As with the
others, breathe along with the movements.
Generally, inhale as hands/arms move towards the body, and
exhale as they move away. That
means hips, knees, and ankles are taking up the slack as you walk. Go
through the full set of 12 positions while circling in one direction,
then turn and go the opposite direction around the center (center is
on the left) and do all 12 positions.
I've made a video demo (shown below) before. I filmed another one, but
this time I experimented with filming me from the front and from the
back. To do this, I did the
routine--moved the camera so it was behind me--then did the routine
again. Then, made a video clip that spliced the two views
together. This was an experiment, but
I think it turned out well. There's a slight difference in
timing--since I did the form twice. Here's the video clip. The
image below is a frame from the clip.
November
15, 2020-- Exercising; and still
social-distancing. Nothing
especially
different here, just posting for my personal historical record.
I will point out that I'm 64
years old...mostly. One hip is 2 years old, the other hip is 15
years old. There have been a few other artificial parts added,
and a bit of trimming around one of my knees.
Anyway, I really
enjoy being able to walk without any discomfort. I'm doing the
movements that I feel comfortable with. Therefore, some of these forms
are going to look a
bit off, but I've altered them to fit my capabilities.
NOTE:
I've added something
different to the the tai chi video clip. I thought it would make
it a bit more interesting, and give some further perspective.
First, Pakua. Today, I
recorded clips of the "breathing exercises" that go with the three
different styles.
I don't do the sliding, flat-footed stepping, since it's
uncomfortable. But I do lower my body and push forward with less
weight. So the images and clips are paired, showing the
breathing, and then the palm changes.
style
1 breathing
style
1
palm changes
.
style 2 breathing
style 2 palm changes
.
style
3 breathing
style
3
palm changes
.
Beginning
of
40 movement Yang style Tai Chi
August
11, 2020-- Exercising; and still
social-distancing. Nothing
especially
different here, just posting for my personal historical record.
I will point out that I'm 64 years
old...mostly. One hip is 2 years old, the other hip is 15 years old.
There have been a few other artificial parts added, and a bit of
trimming around one of my knees. Anyway,
I really
enjoy being able to walk without any discomfort. I'm doing the
movements that I feel comfortable with. Therefore, some of these forms
are going to look a bit off, but
I've altered them to fit my capabilities.
NOTE: The last video (2nd Image bottom
row) is a sort of drill where 7 different palm techniques are
'thrown". This one is relatively simple, with very little
footwork. In all the years that I've been putting videos on this
page (or the other), I've only shown videos that demonstrate
striking a few times...and I deleted
those long ago. I still do some ot these drills but not every time
I exercise, and when I do them, I don't do many repetitions.
.
48
movement tai chi video (incomplete because battery died)
pa
kua set 2 change 5
pa kua set 3 change
4
.
pa
kua set 3 change 7
palm
throwing
drill
July
2, 2020-- Exercising during
social-distancing. Everyone
knows
about the virus pandemic that has been growing since the end of 2019.
Soial protocols to help slow the
spread of the virus went into effect starting in March 2020.
During the first month or so, I didn't try to go anywhere. But,
when I checked the nearby park, I saw that there was no
crowds of people at all, so I was able to exercise there. I've
shot a few clips during this time...and finally decided to post
something, just to show that I'm still moving around.
I'm just happy that I can get some exercise in. I still do the
exercises described in all the entries below--adding up to about
an hour of workout time.
.
40
movement tai chi video_(full form)
32
movement tai chi sword (full form)
Pakua change B3 Pakua change C4 Pakua change C7
Sept
28, 2019-- Pakua style B palm changes.
After
reviewing some of the videos that I did many years ago, I decided to
try doing these 2 set mores like I did in the past. I
discovered that even though my hips have been repaired, I still cannot
do some of the close inner leg twists (and also the outer ones) that I
did back then. Anyway, I tried
modifying the movements-again-so that they were more like I did
before. I think it looks a bit different than I'd been doing
over the past few years.
style B palm changes 9/28/19 Pakua
style C palm changes. style
C
palm changes 9/28/19
August
13, 2019-- Pakua palm changes.. Here
is a comparison of the 4th palm change for the three different pakua
styles.
Here they are: style A palm change 4
style
B palm change 4
style
C palm change 4
In all the movements for the three styles,
there are not very many kicks. In fact, style C doesn't have any kicks
at all during the exercises; and style A has only one kick.
Here are the palm changes that include a
kick. style A palm change 2
style
B palm change 3 style
B palm change 7 style
B palm change 8
And this is the beginning of the
40-Movement Combination Tai Chi. The temperature outside has
been between 80 -100 degrees during July and August. When I had
a day
off, I'd work out in the morning
(after walking Piper for an hour), and the temperature was in the
80's (F). If I exercised after work--in the
afternoon, then the temperature was
near 100 (F).
August
9, 2019-- Pakua palm changes from style B.
and the beginning of the 40 Movement Combination Tai Chi form.
I'm
trying to do at least an hour of exercise every day
(weather permitting). There will be some minor
differences (hopefully) while I try to work back into how I first did
these movements.. That means I'm going to have to rely on the
internal forms for my exercise. These movements can be done
slower, or lower, or with any other minor tweaks to increase the
workout (or make it easier). I try mostly for smooth
transitions. The clips also give an idea of about how long
it can take to do these exercises. Here they are:
style B palm change 1 style B palm change 2 style
B palm change 3 style
B palm change 4 style
B palm change 5 style
B palm change 6 style
B palm change 7
style B palm change 8
And this is the beginning of the
40-Movement Combination Tai Chi. The temperature outside has
been between 80 -100 degrees during July and August. When I had
a day off,
I'd work out in the morning (after walking
Piper for an hour), and the temperature was in the 80's (F).
If I exercised after work--in the afternoon, then the
temperature was near 100 (F).
So...here's the beginning of
the form: 40 movement taichi
August
1and 2, 2019-- Pakua basic breathing positions and
then palm changes. I'm
trying to do at least an hour of exercise every day (weather
permitting). Unfortunately, I'm finding out
that the "external" forms that I learned may be causing problems with
my 60+ year-old skeleton. That means I'm going to have to rely on the
internal forms for my exercise. So I'm starting
with the walking and breathing drill below, and then I'm going
through all of these breathing positions and palm changes that I was
taught for the three styles of pakua. As I've mentioned
before, I do NOT know which styles these are, so I call them A. B. and
C. All I know is that I enjoy doing these exercises. As time
goes by, I'll try to clean up my performance. I've had a lot
of negative reinforcement over time while my hips broke down,
and various motions had hurt a lot--prompting me to avoid them.
It's refreshing to be able to move again. These three sets,
along with the walking/breathing below, and the static breathing and
the 3 tai chi forms, and the 32 movement sword make about an hour
of workout time (or more). Over these two days,
I've recorded the entire set of exercises for each style. I don't
think I'd ever filmed this before. These movements can be done
slower, or lower, or with any other minor tweaks to increase
the workout (or make it easier). I try mostly for smooth
transitions. The clips also give an idea of about how long it
can take to do these exercises.
Here they are: pakua style A pakua
style B pakua
style C One more thing, August 1, 2019
makes one full year with my new hip!
June
02, 2019-- Pakua basic walking and breathing
drill I don't know what else to call it. This was
a set of arm positions that were taken while walking a circle.
Sometimes, we'd do this for
30 minutes or more. Walking can be slow or fast. While walking, the
legs are not rigid and the body is lowered slightly. Turn the
upper body so you're looking at the center post (or tree, or
whatever) and not looking down--keep eyes level. The pakua "sliding"
or "mud step" is normally used--where the entire bottom of the leading
foot is kept parallel with the ground surface as
it is pushed forward. Then it is placed so the entire sole
touches at once. This puts a lot of stress on my hips, even
after the new prosthesis, so I'm not stepping like that here. I am sliding the
forward foot before I step down, but heel is touching first. Try
to walk with as little "bounce" as possible. That means hips, knees,
and ankles are taking up the slack as you walk. Go through
the full set of 12 positions while circling in one direction, then
turn and go the opposite direction around the center (center is on the
left) and do all 12 positions. The video clip which is here
shows the different positions going in the first direction only
(walking so the center is on my right), and one set of loosening
exercises.
Basic
Movement and Breathing Exercises Ok, I don't know what else
to call them. These were sets of exercises that I saw shown at
the school. They weren't taught together, or at the same time,
but over the years, I've grouped them together. The definitions
for them are my own--but make sense considering how the movements go.
For these, since there is not too much movement, it's
possible to concentrate more on breathing, and the pace and
repetitions can be adjusted according to desired workout at the time.
Basically the movements should coincide with breathing. Slow
inhale as arms move in, and slow exhale as hands and arms move out.
A few more notes follow below. These days, I do these as a
sort of "warm down" after the other exercises I've been trying
to do routinely. I will have to post a video and pictures
showing the basic positions (as I can do them now). For all of
these, it is necessary to exhale while moving into each new position,
BUT, it
is also possible to hold each position and do a slow breathing cycle
(or multiple cycles) before moving to the next position. The links
below each image will show a video clip of the exercise.
Basic Breathing Drill-- This was done
along with the Long Fist/Mantis style training. The idea is to
stand in low chair stance inhale deeply before, and exhale while doing
the hand motions. Exhale
as long as possible and time it so full movement is reached at the end
of the exhalation. The set includes forward movements and final
hikng stance for the last position to the left. Then return to
beginning and repeat to finish on the right.
Basic Pakua Breathing and Position--This
was done associated with the Pakua training. Concentrate on
proper body/leg position and arm/hand position. When stepping, step
smoothly and slowly.
Time movements along with breathing. You should finish facing the same
direction as you started.
Basic Tai Chi Breathing and hand
movements-- The first time we were taught Tai Chi, we spent months
learning basic movement. During part of that, we learned a basic
set of hand and foot
movements. Those movements were related to a different tai chi form
and style (that didn't feel right for me). Later, I put together
this basic movement set. This is partly to help new students get a
"feel"
for how tai chi movement should work. For that reason, I kept
foot and leg position simple so the new student can concentrate on
what the hands and arms and upper body are doing. I do it now so
I
can remember it (in case I'm asked to show anyone) and also because I
enjoy it. As with the others, breathe along with the movements.
Generally, inhale as hands/arms move towards the body, and
exhale as they move away.
.
Basic
Breathing Drill
Basic Pakua
Breathing and Position
Basic
Tai chi breathing and hand movements
May
04, 2019-- Now
that I can walk without any pain, I've started trying to regain more
different exercises that I used to do. I'm also walking a lot more,
and trying to practice about an hour each day. I still
have to limit my some movements--after all, both hips are no
longer biological. For now, I'm happy doing what I can. For
"internal" forms, I doing both the "walking breathing" sets (8
positions) and the palm
changes (8 changes) for each different style (which I only know as 1,
2, and 3) going in one direction, then doing the entire set in
the other direction. I also go through the 3 tai chi forms
I've been doing
(simplified 24 and 48; combined 40) and the 32 movement tai chi sword.
I do a few other basic exercises and drills as well. I also try to
work in some "external" forms, which I'll list on the other page.
The images and clips here show just a part of each style I'm doing
now.
Pakua
style
1: breathing positions 1-4; palm changes 1-4
Pakua
style 2: breathing positions 1-4; palm changes 1-4 Pakua style 3: breathing positions 1-4; palm changes 1-4
Beginning
of
24 movement simplified tai chi
Beginning
of
48 movement simplified tai chi
Beginning
of
40 movement combined tai chi
Beginning
of
32 movement tai chi sword
October
06, 2018-- My hip
is fixed! It's so good to be rid of that discomfort.. Today, I shot
video of myself doing these forms, about
3 months after the bad hip was replaced. In the video clips,
I can still do
the forms (with some adjustments for age, etc.). Click the links
to see the video clips. The remaining 3 pictures below are
frame-grabs from the video clips.
2nd
pakua
set one side 40-movement
Yang
style taichi 32-movement
taichi
sword. I can do about an hour and a half of these an
various other exercises. It's really great when I can work in
the session
at the same park where I can watch all kinds of other birds the same
morning...as I did on this day.
July
27 2018-- I 've
been practicing when I can, but my remaining natural hip has finally
gotten very bad. I feel that I've been able tocontinue using it, because these excercises
have
kept it from "freezing" or fusing. There is NO cartilage left in the
joint, as can be seen in this xray of my hip taken last April (below
left). Today, I shot video of myself doing these forms,
three days before the bad hip was
replaced. In the video clips, I can still do the forms (with
some adjustments for age, etc.) but it's obvious that I'm having
trouble walking.
Click the links to see the video clips. The remaining 3 pictures below
are frame-grabs from the video clips.
2nd
pakua set one side(mp4) 40-movement
Yang
style taichi(mp4) 32-movement
taichi
sword(mp4). I'll see how things work after I've healed
from the installation.
July
27 2017-- It was
still hot out. This is how I'm doing the 24 Movement Simplified Tai
Chi form.
24
movement
simplified tai chi 7/27/17 (wmv)
July
22 2017-- It's
hot out. Here are three pakua changes. On good days I can walk ok
and on bad days I can't...walk ok. This was a better day.
3
palm changes-#3,#7,#8 7/22/17 (wmv)
April
22 2017-- You
do the math...I've gathered a lot of birthdays.. I can't do high
crescent kicks any more. Still, this is the 48 movement simplified
form again--without high crescent kicks.
48
Movement simplified 4/22/17 (wmv) 
August
2, 9, 12 2014-- I'm
59 years old, that it. Some clips I shot today.
2st
Pakua
Set change 3 (wmv)
2st
Pakua
Set change 7 (wmv)
2st
Pakua
Set change 8 (wmv)
August
2, 9, 12 2014-- I'm
58 years old, so I don't move like a youngster. . That just comes with
the territory. This week, I've shot these clips. I also shot clips of
my internal forms, and
those are on the other page.
2st
Pakua
Set counterclockwise (wmv)
(mp4)
2st
Pakua
Set clockwise (wmv)
(mp4)
2st
Pakua
breathing set (wmv)
(mp4)
3rd
Pakua
Set counterclockwise (wmv)
(mp4)
3rd
Pakua
Set clockwise (wmv)
(mp4)
3rd
Pakua
breathing set (wmv)
(mp4)
tai
chi
40 movement Yang form (mp4)
32
movement
tai chi sword (wmv)
(mp4)
1st
Pakua
Set counterclockwise (wmv)
(mp4)
1st
Pakua
Set clockwise (wmv)
(mp4)
1st
Pakua
breathing set (wmv)
(mp4)
April
13, 2013-- On
weekends, or with enough free time, I've been running/walking 1/1/2 -
2 miles, then doing pushups, then a number of exercises to
straighten my spine. After that, I still do some
form work. Here's what I filmed today (with some on the other
page):
1st
Pakua
Set video 12.3mb(wmv)
2nd
Pakua
Set video 15.7mb(wmv)
3rd
Pakua
Set video 16.7mb(wmv)
tai
chi
40 movement yang form video (mp4)
32
movement
tai chi sword video 11.7mb(wmv)
September
03, 2012-- I'm
still doing what I can. Now I've been running/walking 1/1/2 - 2
miles, then doing pushups, then a number of exercises to
straighten my spine. After that, I still do some form work.
3nd
Pakua Set video 16.3mb(wmv)
48
movement simplified tai chi video 43.9mb(wmv)
August
08, 2012-- I'm
still doing what I can. Now I've been running/walking 1/1/2 - 2
miles, then doing pushups, then a number of exercises to
straighten my spine. After that, I still do some form work.
2nd Pakua Set video
15.3mb(wmv)
Tai Chi Sword Form video
13.5mb(wmv)
40
movement Yang Style Tai Chi Form video (mp4)
June
09, 2012-- I'm
still doing what I can. Now I've been running/walking 1/1/2 - 2
miles, then doing pushups, then a number of exercises to
straighten my spine. After that, I still do some form work.
Regardless of how they look, I'm still doing these 26 years after I
first started learning them. I did these all today after doing the
run, etc., and after doing the exercises on the other page.
3
Pakua Sets
Combination Form Tai Chi
32 movement Tai Chi
Sword
1st Set Pakua
video 9.6mb(wmv)
40
movement
Yang style Tai Chi video (mp4)
Sword
Form
video 5.5mb(wmv)
2nd Set
Pakua video 14.3mb(wmv)
3rd
Set
Pakua video 13.2mb(wmv)
July 30, 2011-- I
guess I've been officially put on notice. I'm not as young as I used
to be. There are some things that folks my age should consider
not doing any more. However, there are still things
that I can still do, without stressing certain anatomical structures
(such as cerivical disks). I use my exercises now to maintain
range of motion, and I can also evaluate how things are healing.
Today,
I've collected together some of the pakua exercises that I still do.
I was taught these exercises over some years. With each
"style" of pakua, there were two sets of exercises.
First, there was a set of walking exercises and
breathing exercises. These can be performed at whatever pace is
suitable at the time. The idea is to walk with hands in
position, then change hands to
the next position--walk some more; and continue. One usually doesn't
move through all the hand positions quickly, but I've done so in
the clips. Otherwise each clip would have been much
longer.
Second, there was a set of
palm changes for each "style".. These were more
technique-oriented, I use them for balance, coordination
and breathing. Like any
of what I practice, it's mine, and I can use
it as I wish. A set of breathing exercises matches a set of palm
changes. I still cannot be sure of the names of these styles.
Any observed lack of form is entirely my fault. I've also made
some changes
because certain alterations of my physiology over time have made some
types of movement difficult or not advisable.
The first set: Set
1 breathing(wmv)
Set
one
palm changes(wmv)
The second set: Set
2 breathing(wmv)
Set
two
palm changes(wmv)
The third set: Set
3 breathing(wmv)
Set
three
palm changes(wmv)
There was a set of fixed-stance breathing
exercises as well. This can be performed hips lower, or a hips
higher, as long as the back is held upright. Each stance can be
held for as long as needed--
1 breath, 10 breaths, or more--before
changing position. This is
it: Pakua
Stance
and Breathing(wmv) There
was another set of breathing exercises: Static
Breathing
Exercise(wmv)
These are the basic positions I learned
for Long Fist Kung Fu. There are a number of variations for
these. I'm doing them slowly here...and like someone over 50.
Here
they are: Long
Fist
Basic Positions(wmv) And
that's it for today. That "episode" I had back in May was pretty
scary, and now I'm working to try and fix some of those problems...and
to avoid
making new ones by over-stressing parts. Oh...and
no more headstands.
June
04, 2011-- Here's
the
32-movement Simplified Tai Chi sword. Sometimes I do it slower,
sometimes I do it faster. This is a bit faster. It's hard to place the
camera correctly in order to catch the
entire form and keep me in frame. So, I missed some in the clip where
I move out of frame. 32-movement
simplified
Tai Chi sword (partial) (wmv 13.1 mb)
May
28, 2011--
I had bit of a scare on May 18th and I didn't feel well until
Friday, May 27th. Besides doing the exercise in general, doing
forms can serve as a test of recovering mobility, balance and
stamina. Today, I did two weapon forms, and these internal forms.
40
movement
Yang Style tai chi (partial)(mp4)
; pakua set 1
change 2 (wmv 1.7 mb) ; pakua
set 2 change 3
(wmv 2.3 mb) ; pakua
set 2 change 8
(wmv 2.9 mb) ;
pakua set 3 change 7
(wmv 3.3 mb)
December 11, 2010-- I hadn't practiced the 48 Movement
Simplified Tai Chi for many years; so I've been refreshing my
memory. I've been practicing all the way through for a while,
so I thought I'd go
through the form quickly. I like the style of the form, and
like doing the movements at my own pace. After all, whatever
I've learned is mine to use as I want. So, I've filmed the
form, so I could see how it looks,
and see what to work on. I shot the form starting in opposite
directions to try to get at least 2 different views of the
positions and movements.
48
Movement Simplified Tai Chi(wmv 45.6mb)
48
Movement
Simplified Tai Chi alternate view(wmv
42.8mb)
November 20, 2010-- I shot these video clip during my
practice today.
These are each a quick demo of the full series of 8 changes
for each type. Normally I would walk more between changes, and
also
do them from the opposite direction. It's been 14
about years since I've been in a kung-fu school to learn
anything--so all the mistakes are mine..
Pa-Kua
set
A (wmv 10.3mb)
Pa-Kua
set
B (wmv
15.3mb)
Pa-Kua
set
C (wmv 15.4mb)
November
06, 2010-- I shot these video clips during my
practice today:
32
Movement
Tai Chi sword (wmv
9.8mb)
( This is only a part of the full form.)
Pa-Kua
set
A Change 2 (wmv 1.6mb)
Pa-Kua
set
B Change 3 (wmv 2.1mb)
Pa-Kua
set
B Change 7 (wmv 2.2mb)
Pa-Kua
set
B Change 8 (wmv 2.6mb)
August 14, 2010-- I shot this video clip during my
practice today. 40
Movement Yang Style Tai Chi (mp4)
August 11, 2010--
I
shot these video clips during my practice today. Pa-Kua
set B change 3 (wmv
1.9mb)
Pa-Kua set B change 5 (wmv
2.1mb)
Pa-Kua set C change 7 (wmv
2.6mb)
August
11, 2008-- I shot
this video clip during my practice today. It's the 32-movement Tai Chi
Sword form.
32
Movement
Tai Chi Sword
32 Movement Tai Chi Sword VIDEO(mp4)
March 27, 2008-- The images and clips below were taken
on March 24, 2008. As
mentioned above, I learned 3 "styles" of palm-change forms, and 4
styles of walking breathing exercises. I've only
attended one school for these styles. Each of the pictures below
represents one of four breathing styles (which I cannot identify).
Below each image is a link to a short video of me walking through
a series
of 8 changes starting in one direction. I tried to set the camera
so that I could fill the frame. So, I tried to stay within frame
when I'd change direction. I numbered them in the order I learned
them. However,
the first set of breathing exercises goes with the second
set of palm changes below ( the March
17 sets); and the second set of breathing exercises goes
with the first
set of palm changes above.
While the palm changes are counted by
the movements between changing directions, the breathing positions
are counted by the position held while walking between changing
directions. The breathing
exercises
can be performed by holding each position for longer or shorter
periods (counting footsteps helps), and using higher or lower
positions. The same can be said about the palm changes below.
I
usually don't string the positions together as shown above. This was
done to shorten the length of the video. The palm change exercises
can also be performed slowly, or quickly. In any case, I enjoy the
exercise.
--
---
------
BREATHING SET 1
BREATHING
SET 2
BREATHING SET 3
SET
1 VIDEO(wmv
5.3mb)
SET
2 VIDEO(wmv
6.4mb)
SET 3 VIDEO(wmv
5.0mb)
March 17, 2008--GOOD NEWS!! I've
had my hip replaced in 2005. Now, I can do a lot of what I
used to. For now, mostly "internal" style. I've been
practicing the forms I can remember, and as I've
rehabilitated my leg. Details of the hip repair, and then the
following healing with exercise can be seen on this
page.
The
images and clips below were taken on March 15, 2008. Any mistakes
or poor form are entirely my fault, as I haven't had any formal
training since 1996, when I left my martial arts school after 10
years.
That's 12 years of practice on my own, less about 4 for hip and
knee problems. Still, I don't think I'm doing badly for someone
over 50.
As mentioned above, I learned 3
"styles" of palm-change forms, and 4 styles of walking breathing
exercises. I've only attended one school for these styles. Each of
the pictures below represents one of those
styles (which I cannot identify). Below each image is a link to a
short video of me walking through a series of 8 changes starting
in one direction. I tried to set the camera so that I could fill
the frame. So,
I tried to stay within frame when I'd change direction.
--
--
------
STYLE
A
STYLE B
STYLE C
STYLE
A
VIDEO(wmv
10mb)
STYLE
B VIDEO(wmv
18mb)
STYLE
C
VIDEO
(wmv
17mb)
Also,
I've
been practicing some of the tai chi I'd learned. The last tai chi
form I'd learned was a 40-movement combination form, based mostly
on Yang style. The fact that I can do ANY of this pleases me
greatly.
The image below (and the link below that) were also taken on March
15, 2008. Since I had the camera on a tripod, I had to move far
enough away so I wouldn't move out of frame. I don't have the
time
to devote to practice that I used to, but I hope to regain more of
the movements that I learned so long ago.
----------
TAI CHI 40 MOVEMENT YANG STYLE
TAI
CHI 40 MOVEMENT YANG STYLE VIDEO
(mp4)
Here are some links to
some video clips I shot in 2000 and 2001. There's nothing different
about them, except that they were taken some time after my knee
surgery. I'd taken links to them off the page,
but decided to put them back (it's June 6, 2010), just as a record of
how long I've been practicing the same exercises. I learned
three different sets of changes, which I call "A", "B", and "C". I
don't know
for sure where each originated. By the time these were shot (2000),
I'd been practicing on my own for about 4 years (I'd left the school
in 1996)--so any lack of technique should be my fault.
----------------------
pa kua zhang
Set
A
Set B
Set C
change
1 and 2 wmv 1.2mb change
1 and 2 wmv 1.1mb change
1 and 2 wmv 1.3mb
change 3 and
4 mp4 2.2mb change
3 and 4 mp4 1.5mb change
3
and 4 mp4 2.5mb
change
5 and 6 wmv 2.3mb change
5 and 6 wmv 1.5mb change
5 and 6 wmv 2.7mb
In
July of 1999 I had to get knee surgery due to injuries from a car
accident. As a result, I've lost some function of one leg, and so may
not be able to do ALL of the exercises I used to do. As of 2004,
the knee hasn't improved much, and there has been some damage to the
hip as well. That certainly puts a kink on my practice schedule! As
time has gone on, I've had to curtail quite
a bit of this activity.
Special
Note
09/02/2019 Here are links to some video clips that were
filmed sometime around 1999. I don't know the exact date--but the
first digital formatted files I have show they were made in 1999.
I've found the video tapes from then, but there's no time stamp. I've
re-digitized the tapes and have higher-resolution digital files.
But they're from old tape so they aren't great. This is all
eight palm changes,
and not too long after I'd left the school. After my knee surgery, I
couldn't do the drastic leg twists as shown here...so that's when I
started to abbreviate the movements as shown in the later clips above.
This is the second set of Pakua that I learned. The viewpoint of the
camera is looking out from the center of the circle.
----------------------
pa kua set B
Set
B
change
1 mp4
7.9mb change
4 mp4
5.2mb change
7
mp4 6.7mb
change
2
mp4 6.8mb change
5 mp4
5.9mb change
8
mp4 7.1mb
change
3
mp4 5.8mb change
6 mp4 8.1mb all changes 1 thru 8
mp4 (uploaded 1/8/2024)
Special
Note
No. 2 08/30/2024 On the same day the Pakua was filmed,
my tai chi forms were also filmed. I do not remember why these
videos hadn't made it to this page before. Now (in 2024) I can
see
the value in these older video clips, since they are closest to
the way that I learned the forms. This is the 32-movement Tai Chi Sword form from so
long ago, and this is the 40-Movement Yang Style Tai Chi
form. It was the last Tai Chi form I learned. When I
learned it (around 1995) I only saw it referred to as
"Combination Form". My teacher rarely supplied the common
descriptive names for the forms we were taught.
Even now, I see this form referred to online with some variation
in name..----------
Note: I first wrote this section
some time in 1999 (I've made minor edits since then).
Master Maing Yul Jung also taught me various styles of tai chi and
pa kua internal martial arts. Tai
Chi Chuan (taijiquan)
is becoming popular in
this country as an alternative exercise. Unfortunately,
as with anything that is not well known, a lot of untrue
claims about it
are being made. It IS a very good form of exercise. But
"slow moving" does not mean "without effort". As with any exercise,
it
requires sweat and perseverance to yield any major health
benefits. Tai Chi Chuan was originally an effective martial
art, that
is to say, it was used to fight. The original forms of
the art were very
strenuous, and had combinations of fluid slower movement and
explosive quick movement. Over time various students came up with
"different" and "simpler" styles of tai chi. Also, certain Chinese
physical education organisations tried to develop
standardized forms that would make the exercise aspects more
accessible to a wider variety of people, further
moving away from the practical
fighting aspects of this martial art. Figure 17 (below) shows me performing
the 24 movement simplified Tai Chi form during a test at my
school. Pa Kua Zhang
(baguazhang)has been called the
last truly unique martial art. It is the
youngest, but it is entirely different than other
martial arts in movement andtechnique. The primary
offensive weapon is the palm (zhang) and the
movements
of this art are mostly circular. There are many
different variations of this art,however, as in tai
chi and other martial arts. So, there are
somestyles called "pa kua" that look more similar
to other,
more traditional Chinese fighting styles. Figure
18(below) was taken at the school I
attended.
------
----------
-------
Master Jung and I
figure 17
tai chi
chuan
figure 18 pa kua zhang
There
are two short examplesof one style of pakua here. These are
from a series of 8 different changes. Here is change
number three
(FIG.19 mp4 video) , and this is change
number eight.
(FIG. 20 mp4 video ) During
my
time at theschool. I was shown many different excercises in
Pa-Kua, and a few different styles.
-
----------
figure 19 pa kua
zhang
figure
20 pa kua zhang
Note: I
first wrote the below commments some time in 1999. I've left
it here because gives some idea of why I started this page:
Pa
Kua, Tai
Chi, and Hsing Yi are the 3 major "internal"
Chinese martial arts. Sometimes, too much emphasis is placed on
what defines "internal" from "external". Sometimes, too much
emphasis is
placed on what "this" style is compared to "that" style.
Currently, in this country (USA), there is a lot of interest in
Chinese philosophy, spirituality, medicine, and martial arts.
Since the "spiritual" aspects
of life are hard to quantify in a hard, scientific manner, these
elements can easily be used to mislead or cheat people. A
lot of the foundation for this interest, I believe, is the
mistaken belief that one can
get something (like good health, or physical strength, or
self-defense ability) for nothing, or almost
nothing. It
is NOT going to a one and a half hour class 3 times a week and
eating pizzas on the weekends.
It is NOT attending a one week seminar, or even a 3 month
seminar once--or once a year.
.
Click
here
to go back to the first martial arts page.
Click here to
go back to the home page of this....this....whatever the heck I'm doing.
.