Da Mo Wai Dan Video

The Da Mo set consists of twelve forms:

Hold the hands beside the body with the palms open and facing down, fingertips pointing forward. Keep the elbows bent. Imagine pushing the palms down when exhaling and relax them when inhaling. This form will build the Chi or energy at the wrist area, and the palm and wrist should feel warm after 50 repetitions.

Without moving the arms make fists with palms facing down and thumbs extended toward the body. Imagine tightening the fists and pushing the thumbs backwards when exhaling, relax when inhaling. The wrists are kept bent backward to retain the energy built up in the first form.

Again without moving the arms turn the fists so that the palms face each other and place the thumbs over the fingers, like a normal fist. Imagine tightening the fists when exhaling, relax when inhaling. The muscles and nerves of the arms will be stimulated and energy will accumulate there.

Extend the arms straight in front of the body, palms still facing each other. Making normal fists, imagine tightening when exhaling; relax when inhaling. This will build up energy in the shoulders and chest.

Extend the arms straight up, palms facing each other, keeping the fists. Imagine tightening the fists when exhaling; relax when inhaling. This builds energy in the shoulders, neck and sides.

Wai Dan Forms Fist Relax Palm

Lower the arms so that the upper arms are parallel with the ground, the elbows bent and the fists by the ears palms forward. Imagine tightening the fists when exhaling, relax when inhaling. This builds energy in the sides, chest, and upper arms.

Extend the arms straight out to the sides with the palms facing forward. Imagine tightening the fists when exhaling; relax when inhaling. This form will build energy in the shoulders, chest, and back.

Extend the arms straight in front of the body with the palms facing each other, but with the elbows bent slightly to create a rounded effect with the arms. Imagine tightening the fists and guiding the accumulated energy through the arms to the fists when exhaling; relax when inhaling.

Fig. 2-13. Fig. 2-14. Fig. 2-15.

Pull the fists toward the body, bending the elbows. Fists are just in front of the face, palms forward. Imagine tightening the fists when exhaling; relax when inhaling. This form is similar to 6 above, but the fists are closer together and forward, so a different set of muscles is stressed. It intensifies the flow of energy through the arms.

Raise the forearms vertically. Fists face forward, upper arms out to the side and parallel with the floor. Imagine tightening the fists when exhaling, relax when inhaling. This form will circulate the energy built up in the shoulder area.

Keeping the elbows bent, lower the fists until they are in front of the lower abdomen, palms down. Imagine tightening the fists and guide the energy to circulate in the arms when exhaling, relax when inhaling. This is the first recovery form.

Raise the arms straight out in front of the body, palms open, facing up. Imagine lifting up when exhaling, relax when inhaling. This is the second recovery form.

After practicing, stand awhile with the arms hanging loosely at the sides, or better, lie down and relax completely. Breathe regularly, relax, and feel the energy redistribute itself for a few minutes.

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