Some of the still forms are very similar to Indian Yoga, which is not surprising, since China looked to India as a spiritual source for many years. The forms
Stretch out with the head on one chair and the feet on another with the body straight and hold from 30 seconds to two minutes. As one might guess this posture is very difficult. It is almost essential to do self-hypnosis to practice it. This is the advanced form of Form 1. In Chinese martial arts training this form is called"Iron Board Bridge''(T/ea Bann Chiao).
Lie on the floor on your stomach. Bend the knees and reach back and grasp the ankles or feet. Pull the feet and head toward each other on inhalation and relax on exhalation.
Lie on the floor on your stomach with the arms stretched forward. Lift the upper body and the feet off the floor simultaneously when inhaling, relax when exhaling. In Yoga this form is called the locust.
Lie on the floor and grasp your feet. Slowly straighten the legs while exhaling. Bend the legs into the original position while inhaling.
Lie on your back with the arms by your side. Raise the legs to vertical, then continue to lift, raising the buttocks and torso off the floor. If your balance is unsteady, you may bend your elbows and use the hands to support the trunk in a vertical position. The weight is on the shoulders and the upper arms, not on the neck. Hold this position for at least one minute breathing slowly and deeply. This is known as the shoulder stand.
Lie on your right side, left knee bent so that youii left knee and lower leg rest on the floor. The right arm is straight out in front of you, left arm is along your side. While inhaling, turn your torso so that your left shoulder and upper arm touch the floor. Your left leg remains in position. While exhaling, roll back to the starting position on the right side. Do this 25 times, then switch sides and repeat 25 times.
Assume the pushup position, resting the weight on the fingertips, keeping the back straight. Hold 30 seconds to one minul£.
This posture is called "The Child Worships the Buddha" (Ton Tzu Bai For). Stand on one leg and extend the other straight out in front, parallel with the floor. Press the palms together in front of the chest. Hold 3_0_s£cojjdion each leg. As an advanced technique, bend the knee and lower the body on inhalation, stand back up on exhalation.
Stand on one leg in a half squat with the palms pressed together in front of the chest again, but this time the free leg is held out in front of the body. Hold for up to three minutes on each leg.
Stand in a half squat with the feet shoulder width apart and parallel. Raise the arms up until the palms face the ceiling. Bend the head back and look straight up. Hold one to three minutes. This is called "Tou Tian" (or Holding up the Sky).
Stand on one leg with the free toe just touching the floor in front of the body. Raise the arms to a horizontal circle in front of the chest, palms facing in. Hold three minutes for each leg.
The main purpose of this chapter has been to introduce the principles and theory of Wai Dan exercises. Although several sets of traditional Wai Dan forms have been presented, the reader should be able to create his own forms as long as he understands the theory thoroughly. The new forms should generate the sensation of Chi flow in the areas or sets of muscles being exercised.
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