Internal Training Methods

To increase internal strength and the capability to hold the musculoskeletal structure with tensegrity, and use the mind to attain the neuromuscular signals to emanate power, the training methods need to be specific and purposeful. These methods have been developed to help the student ascertain the sensations and enhance an awareness of center and to identify in their body the correct structure and pathways for power to be issued. The first priority for the internal student is that they recognize an awareness of their center (Dian Tien). The quickest way to discover this is by practicing Pile Standing (Zhan Zhuang). This practice allows the mind to be still and to train a relaxed focus without mental distractions. The relaxed body with efficient structure also frees the mind from bodily discomfort which can interfere with its efficient function. This allows for the Qi (energy) to flow in a balanced way in the body. Qi (energy) is a third system separate of the blood and nervous system which surges an internal energy field through the body. With persistence and discipline the student will acquire a relationship with the center of their mass and its link to the earth in a fairly short period of time. Once the student has a basic awareness of the relationship between their center and the ground they can move to the next level in training. At this level the practitioner learns to acquire a connection between the torso and the truck or legs. Again this is another place that Pile Standing is by far the most efficient way to develop this ability. One must remember that it is not the length of time that one stands or holds a posture that is important but the internal work that is being done while in the posture. Dysfunctional motor coordination systems governing movement, postural support and alignment are what the practitioner needs to address (ref: Mind & Musculoskeletal Systems and Mind & Neuromuscular Connections). As the student stays diligent in their quest to understand their body and its complete function they will develop the accurate patterns that will produce efficiency in combat using minimum effort and achieving maximum effect. Block or post training is a system that has been used for thousands of years to aid the student in identifying and developing these correct patterns. In the beginning stages of block or post training the student should practice their standing postures on the tops of the blocks or posts. This will increase their minds awareness of their root and center and the neuromuscular connections throughout the body. As the practitioner gains a basic understanding of the correct structure of the body and is learning to identify Qi (energy) moving through the body the next stage of training starts to fulfill itself intrinsically. Holding the body in tensegrity establishes a whole body connection linking the lower and upper half of the body giving it the ability to express itself very efficiently. There are many different methods that work well for this phase of development. The intention is to open the shoulder joints and force the use of the intercostals to pass the Qi (energy) to the hands. There are postures such as Phoenix, extending outwards and the “Secret Pinky Method” to help identify the correct neuromuscular patterns and the proper skeletal positioning. The practitioner must hold these positions for periods of 45-60 minutes at a time to achieve NMR or Neuromuscular Reprogramming. With the students mastery of these exercises and holding the body in the correct musculoskeletal position the Qi (energy) can then flow evenly through the body. Moving with this new knowledge is a formidable task. Exercises like Shili (testing Strength) and T’ai Chi are great to make considerable breakthroughs in moving the body as a unit and focusing the Qi (energy) into your movements. These have tremendous effect because of the movements are done at very slow speeds. The slower and less complex the movement the more focus the student can give to the interactions between the mind and body connections, and the Qi (energy) that is circulating throughout the body. I would suggest that the student would give extra consideration to Shili of the legs before actually doing moving step or Friction Stepping (Mo Ca Bu). Shili of the legs is the work of keeping the centerline of the body positioned directly between the feet and not swaying left or right and holding the hips and pelvis as if it were boneless while moving in a fixed stance in the eight directions (four corners and four sides) in the correct manner (ref. Awareness). Some students have trouble with the intricacies of T’ai Chi arrangements and should resort to very simple actions so that they can do the internal work necessary to achieve power in their movements or stepping. Students should practice their movements or Friction Stepping (Mo Ca Bu) on cinder blocks or posts to increase the dynamic tension through the body and help in increasing the students rooting ability and power. This also helps to elevate the focus of the mind (I) and to move the Qi (energy) more efficiently. One of the best exercises to increase the time frame of NMR (neuromuscular Reprogramming) is to stand with the feet just a few inches apart and use the mind to force the movement of the legs without shifting the centerline or coccyx bone left, right, forward or backwards. As you will find out that the term friction stepping is very appropriate, as the foot will only be able to slide along the floor for only a half inch or so. A higher level of this same exercise is to place a couple 4X4 boards on top of blocks or posts and repeat the exercise. As your ability to control the kinematic chains that are used to move without shifting, advance the exercise by moving the boards a fist distance apart and repeat then continue to separate the boards a little at a time until you are not able to move. Master Wang one of the great masters of the internal arts once did a demonstration where he put his right foot and his right shoulder against a wall and proceeded to lift his left foot off the ground. His capability to make any part of his body the centerline gave him this amazing ability. The work that one does standing still is the most crucial and pivotal to the mastery of the neuromuscular skeletal systems of the body. One of the main keys is to be very honest with yourself about the stillness of your movement. All these exercises should be done under the guidance of a skilled instructor for you to gain the ability to master your mind and body. View videos and martial arts information at http://www.chinesefightingarts.org or http://www.ocfightcenter.com.

MIND & NEUROMUSCULAR CONNECTIONS

The human body is an intelligent organism constantly re-creating itself in response to stimuli. Some of these stimuli are innovative and sought-after knowledge acquired through training. In this dominion of new and advantageous knowledge, NMR (Neuromuscular Reprogramming) can contribute a great deal to the internal martial artist and their quest for the power of a unified body. The neuromuscular connection is how the brain and the muscular system communicate. Once a specific skill (exercise) is initiated, the brain begins a specific pattern or "connection" to the involved muscle(s). Then the brain and the muscles store this specific information in the memory drum (commonly referred to as muscle memory). NMR utilizes a form of kinesthetic conversation with the body to imprint new and fresh wisdom on the motor control center of the brain, replacing damaged imprints created through ergonomically inefficient use patterns. It bypasses the usual reflex spinal root circuits to address neuromuscular problems at their source, the motor control center. These neuromuscular connections are very imperative to establish correct pathways for striking and the use of kinematic chains for the most power or velocity possible in combat. There are set exercises that help in retraining the neurologic patterns. The martial artist must use their mind to bring into awareness the signals to the muscular structure and the strength of those signals. These pathways and neuromuscular connections must be interpreted and identified with the mind. The counter weight and balance linked with the tension held through the body is crucial to produce the most efficient movement, power and velocity. These neuromuscular connections are also the link to the body’s ability to absorb power or withstand tremendous impacts. When the practitioner holds the musculoskeletal system with tensegrity the body can absorb impacts without being damaged. Energy flows away from a site of impact through the tensegrous living matrix. The more flexible and balanced the network (the better the tensional integrity), the more readily it absorbs shocks and converts them to information rather than damage. Dysfunction of the motor coordination systems governing movement, postural support and alignment are the greatest dilemma in the ability to have effortless power and power absorption. These motor coordination systems are easily reprogrammed with the focus of the mind and some very simple exercises. Most practitioners find that their ability to control neuromuscular stimuli is greatly enhanced within a few months of practicing these exercises. The astonishing benefits of reducing the energy demand from the support and movement system by improving neuromuscular efficiency are: more energy, clearer vision, and increase in muscle definition through normal activity levels, a normalization of tissue metabolism, and more energy available for the higher brain functions of creative thought and problem-solving. Psychologically, it means a general sense of greater well-being, feeling balanced and whole. The practitioner will have a return to energy levels remembered from a much younger age; we realize that the more we can reduce stress on the system created by dysfunctional neuromuscular connections, the easier our life becomes.

MIND & MUSCULOSKELETAL CONNECTION

An internal martial artist focuses on enhancing their perception of the body, movement and force (energy) through the development of their mind and increased awareness of its control over the psychological and physiological attributes of their body. The first step in an internal practitioner’s training is that they must concentrate on developing heightened coordination between mind and body by identifying the possibilities of intrinsic human potential. The alignment and posture of the musculoskeletal system is tremendously important in the pursuit of an internal martial artist’s prowess. There should be a singular awareness of the body’s structure in static positions, as well as in movement. Kinematics and dynamics deal with instantaneous motion

(velocity and acceleration), transformation and generation of interconnected muscular systems in the human body. We are controlled and directed by the mind and/or the true intentions of our heart. We must use our mind to make a deliberate and concerted effort to identify and control our bodies and the attacks made on it physically. Knowledge and understanding take precedence over physical size or brute force. For the internal boxer, these theories demand his focused attention and must be solidified in his mind. Master Wang revolutionized martial arts through the development of I-Chuan (Mind Boxing), which teaches practitioners to employ similar methods. The basic premise of I-Chuan is to use the mind to maintain proper alignment of the musculoskeletal system and to control one’s “center” in order to do the internal work of accepting weight and arranging the body’s systems to defend against attacks in combat. Your mind must deal with the questions of; how fast can messages be sent to the muscles? How strong are the signals? How many can be integrated all at one moment? How powerful are the internal connections, and how long can the recruited muscles endure, to fulfill the demands being made? To study these concepts properly, the student needs to have a basic understanding of the nature of the mind and its control over the musculoskeletal system. The student must also be aware of how the musculoskeletal system supports the body and efficiently bears weight. The weight of the body should be controlled with the mind to fall down the front of the spine and not the back, eliminating the pressure on the knees and lumbar spine. This allows the body to intrinsically accept weight or aid in connecting the trunk to the legs for power. The student must have a proper relationship between the head and neck, trunk and waist, knees and feet. These relationships need to be subservient to the earth (ground). There needs to be a balance between the tension and the relaxation throughout the body. This is a fundamental principle in martial arts known as “Sung”. The mind should hold the body as though it is on the verge of action, yet not allow it to move until it is released.

THE IMPORTANCE OF POSTURE

Here, I will illustrate these concepts with the classical essence of Hsingi. I will use San Ti to depict the proper positioning of the body.

The body can, by no means, develop power if it is leaning forward, backward, left or right.

The shoulders must be relaxed and diminishing downward. There should be a correlation between them. It is through the shoulders that strength from the trunk is transferred to the hands.

The left arm must be extended forward at chest level, and the right arm bowed around the right ribs. They should embrace the space of the arm pits. The arms must be extended, but not straight and bowed, yet not flexed.

The right hand should be extended to the armpit and then to the navel, left hand should be elevated to chest height. Both hands should have the palm side downward, and the influence should be even. The back of the hand should have a soft roundness to it. The palm of the left hand should be held outward to promote recirculation of energy back into the body.

The fingers must be separated, curved as a shallow hook; rounded, but relaxed. The practitioner should focus energy at the fingers, but never forcefully. Energy here means Intention or mind/will.

The left leg should be placed in front with the knee just over the heel of the left foot. The right leg is holding back with the coccyx bone never passing behind the rear heel.

The feet should hold to the principle of heel, knee toe alignment. The front toes ought to be pointing forward and the rear should turn out 45 to 70 degrees.

The hips must be tilted upward and forward so that energy can be transferred to the limbs easily, or your Qi will be scattered. Do not force the pelvis to tuck, it should fall naturally being relaxed so that the lumbar spine aligns with the thoracic and cervical spine. The back should be flat and on line with the coccyx bone with the head lifted and chin tucked.

The Tongue ought to be pressing forward against the palate of the mouth. This will link the Governor and Conception meridians. Qi will sink to the Tan Tien intrinsically if these points are followed.

View more on Hsing I.

The six body styles of Hsingi are: Trunk of a Dragon; Hands of an Eagle; Legs of a Chicken; Shoulders of a Bear; Poise of a Tiger; and Thunder and Roaring. Power is transmitted in a interconnected fashion from the legs, waist and torso by intricate manipulations of the kinematic paths in a rapid pulse held by the mind and released at the perfect moment.

The means to expressing power is the management of changes between tension and relaxation. The body must be held in tensegrity for the body to be efficient in movement. Tensegrity, which is a term proper to architecture that means "the property of skeleton structures that employ continuous tension members and discontinuous compression members in such a way that each member operates with the maximum efficiency and economy." This is a most appropriate name because it is a mixture of two terms: tension and integrity. Tension and relaxation are both very imperative and need to be equal, as the Chinese’s theory of Yin/Yang. Most people have the predisposition to hold to much tension in the body, which makes it unfeasible to develop full dynamic force and speed, so this is the reason that you will be instructed to place your focus on relaxation. The act of expressing power is a progression of the changes between the tension and relaxation of various kinematic chains. The moment of delivering power should be as brief as possible. The force must be "complete" and not "isolated", which means that the mind must control the whole body in a coordinated and balanced way. What instantaneous motions can the internal chain generate for one or more reference frames on its links? (Explain: instantaneous motion or force generated between two joints) How does the internal chain move under forces applied to its links or joints? How are the chain's motions and forces related to the motions and the forces of the center compressing into the earth, and the energy that drive the chains? These questions are truly what an internalist needs to focus on.

Fundamental Principles of Power

Being Calm: We have to trust our calm presence rather than our body’s power or our emotional exhilaration. The majority of us are controlled by, and identified with the mind, and so the mind influences and appears to control everything we do. Your thoughts are what make up your life and movement.

Relaxing: Relax all your joints to fall open and your tissues be elastic and loose. Let everything flow-down to the feet. Use the intrinsic binding force of your tissues, regardless of how relaxed they are, to connect your body. Use gravity as your principal force, and the earth as your primary principle and closest ally. Looseness allows freedom of movement and change. It also permits an unprompted response to force and quickness in activity that cannot be accomplished in any other way. Relaxation allows for greater speed, changeability, effortless power, balance, and more skill than can be acquired by following any other process; and it is essential in order to accomplish all of the other principles.

Center: If all movements are done from the center, structural alignments and balance will naturally fall into place. Through the focus on the center (dian tien), it is possible to get in touch with power on many levels. In physical relationship, it moves the body as a whole and allows it to be directed effectively. Performing any practical activity while concentrating on the dian tien will automatically increase the power, skill, and effectiveness of the activity. Combat is seen as a relationship between you and your adversary. this process is: the beginning or birth, which moves into growth, then maturity, and lastly completion. When the method is accomplishing its commission, alteration is most complicated. They are restricted from moving freely into the next moment of new process; their balance and momentum is trapped and they are defeated by their inability to respond.

Grounding: Grounding is established by aligning to the earth and relaxing the muscles, letting them drop to a lower position. This process allows access to inherent strength by unlocking joints and disengaging the bones, increasing energy circulation. Whether moving or standing still, you must carry the upper body literally resting on the pelvis and legs. One leg is somewhat compressed, the other, more compressed, but both must be kept relaxed. Awareness encompasses every aspect of your being. When you move your mind downward, concentrating on the lower parts – such as the pelvis, legs, feet, and ground – your energy will follow. This relaxing or sinking into the earth also gives power to our movements.

Integrity:

The lower over the upper

The center over extremities

The inside over the outside

The feet, center, and legs over the chest, shoulders, and arms

The earth over the body

The arms must be moved by the hips or center. If muscles are exerted here and there, or held in place, then real unity is not possible. The body parts must not only move together in the same direction, but must also move for the same purpose.

Awareness

If we stack all of the systems of the body so that they fall in unity with the earth, we need only use the minimum amount of force to hold musculoskeletal structure. This is particularly significant in movement, since any discrepancies in our posture when standing is magnified by momentum and the constant need to change yet maintain balance. The knee should not move in any direction that will not end up in line with the heel. Your front knee must not pass over your toes. The knee should point in the direction of the toe. Just as the front knee does not push forward of the ankle, the pelvis or hip does not pass behind the back foot nor the right or left of the line between the feet. Shift the weight as if dropping it into the ground. Letting go of the leg that presently carries most of the body weight begins and drop or fall slightly toward the ground as the weight shifts toward the other foot. The center and the awareness abiding there should move vertically in relationship to the foot. Horizontal movement is only possible with a vertical relationship. All of the joints of the body and all body parts must be relaxed and free. The practioner must relax the foot, as well as, the ankle must be free-floating. You must relax the legs almost to the point of falling down. The leg that is full must be regarded like a relaxed rubber band (never tense up). The Pelvis should be as if boneless. Essentially, the Trunk gives up its function to the lower part of the body. We must always maintain our balance on our own. We should not depend on or be influenced by any other forces that are applied to our structure. When the skeletal structure's hinging points (joints) are held tightly, we lose the ability to change and move freely. We need to bring into unity every part of the musculoskeletal structure. The unity of the six major joints of the body are: 1] Hips and shoulders move together 2] Knees and elbows move together 3] Feet and hands move together. Posture is the most important factor in the internalists quest. The student must have a proper relationship between the head and neck, trunk and waist, knees and feet. The Trunk must always be subservient to the lower, and the inner directs the outer. My master made this profound statement, "move inside then move outside". Whenever a part of the body lifts up we must concentrate on our awareness of strength to fall to the dain tein or center. Power is achieved simply by lifting the hand and aligning the body to the immediate purpose. You must employ a minimum amount of force with a maximum amount of power. Power is not created so much from our muscular strength as it is from maintaining the proper structure, and a movement or flow of energy that we normally do not associate with strength. To have an awareness of the four corners and four sides, we must first situate our attention in the center of the body. Then we can radiate our energy quite freely and equally, in all directions: 1] Front 2] Rear 3] Left 4] Right 5] Up 6] Down 7] Inside 8] Outside. Empty the mind and center the attention, open all the joints and adopt the correct posture in alignment with the principles, and expand your energy to include all of these eight aspects.