Thursday

Daily practice

This has been Master Waller's daily kung fu routine since 1992:
  1. Strength-building
    - balls & grips
    - taoist yoga self-massage (100+ exercises)
    - ba duan jin (8 exercises)
    - reeling silk (6 exercises)
    -
    16 elbows
    - moving qigong (15 exercises)
    - standing qigong - single posture (20 minutes) or full circle qigong (30 minutes)
    - taoist yoga leg stretches: day 1 or 2
    - taoist yoga postures (30 minutes)
     
  2. Tai chi chuan forms (regular & mirrored)
    - slow form (regular & mirrored)
    - pao chui (regular & mirrored)
    - sabre
    - 2 person cane
    - staff
    - walking stick
    - jian
     
  3. Weapons (regular & mirrored)
    - knife drills/small stick drills/stick drills/broadsword drills
     
  4. Drills (regular & mirrored)
    - small san sau
    - silk arms
    - 5 pre-emptive measures
    - pushing peng/double pushing hands/da lu/penetrating defences/reflex drills
    - 3-tier wallbag
     
  5. Baguazhang (regular & mirrored)
    - 8 mother palms
    - 6 direction changes
    - circle walking
    - figure of 8
    - 9 palaces
    - 8 palm changes (clockwise & anticlockwise)
     
  6. Cool down
    - stretches & joint work (tao yin/taoist yoga)
    - psoas exercises
    - standing qigong (5-10 minutes)

     
  7. Meditation
    - constructive rest position
    - guided relaxation
     
  8. Reading/study

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