* Traditional Training for Endurance and Power * Dr. Yang, Jwing-Ming and the students of the YMAA Retreat Centers 10-year kung fu training program instruct various body conditioning exercises. Body conditioning is the necessary first step in traditional kung fu training. This regimen is designed to strengthen the entire bodys structure preparing it for the rigors of martial arts practice. These traditional body-conditioning methods will gradually strengthen your bones, joints, and muscles, allowing you to develop speed, root, and explosive power without injury. You will become more fit and flexible, you will improve the health of your spine and internal organs, and you will enhance your cardiovascular endurance. Body conditioning includes stretching, strength-training, tumbling drills, and outdoor training methods, such as running, rope climbing, and rock throwing. This total body workout is balanced with qigong meditation techniques that are essential for all martial arts styles. Dr. Yang, Jwing-Ming teaches the fundamentals of meditation, with details about posture, the qi (energy) circulatory system, and how to properly practice Qigong Meditation to increase your martial power. Includes one-on-one instruction by Dr. Yang of Embryonic Breathing, Laogong Breathing, Yongquan Breathing, Four Gates Breathing, and Martial Arts Grand Circulation. SPECIAL FEATURES: Total body workout • Bonus Outdoor & Partner Exercises • One-on-one instruction of Qigong Meditation by Dr. Yang, filmed in the YMAA Retreat Center meditation chamber
Yang, Jwing-Ming Ph.D., is a renowned author and teacher of Chinese martial arts and Qigong. Born in Taiwan, he has trained and taught Taijiquan, Qigong and Chinese martial arts for over forty-five years. He is the author of over thirty books, and was elected by Inside Kung Fu magazine as one of the 10 people who has “made the greatest impact on martial arts in the past 100 years.” Dr. Yang lives in Northern California.
PART 1: STRETCH AND WARM UP Shake • Swing arms • Windmills • Rotate Waist • Rotate Knees • Rotate ankles • Bouncing on Toes • Stretch Upward • Twist • Lateral Stretch • Rotate Shoulders • Stretch Neck • Stretch Lower Back • Shake Rear • Stretch Achilles and Toes • Stretch Groin • Lower Spine Rotation • Spine Wave • Rotate Shoulders • Drop arms • Single Arm PART 2: CONDITIONING TRAINING ARMS AND HANDS Wrist Stretch • Finger Speed • Punching • Punching with Weight • Pushups (regular, wide arm, fist clapping, fingertip) LEGS Ma Bu (forward,turn left, turn right, shift left, shift right, crane, wide) Ma Bu on Bricks • Rooting • Pushing with Staff • Pushing Dan Tian TORSO Dan Tian Training • Iron Board Bridge (on floor face up, face down) on chairs face up, face down) • Panther Hop PART 3: TUMBLING Warm up exercises (candlestick: regular / rolling up bridge: regular / to standing stretch foot to hand) • Rolling • Pike • Diving • Roll Into Handstand • Shoulder Roll • Roll Into Kick: Internal Tornado / External Tornado • Roll Into Cartwheel • Diagonal Roll • Jump Over Obstacles • Backwards Roll • Backwards Extension • Backwards Shoulder Roll • Cartwheel: Single-Handed / Aerial / Round Off • Tripod Headstand: Elbows/ Shoulders • Handstand: Stationary / Walking • Kip ups: Without Hands/ Rolling / From Handstand • Head Spring: Regular / Without Hands • Handsprings: Regular / Over Obstacles • Scissor Kicking • Leaping / Falling • Group: Line / Box • Butterfly Kicks PART 4: QIGONG AND MEDITATION Sitting Posture • Normal Abdominal Breathing • Reverse Abdominal Breathing • Embryonic Breathing • Two Gates (Laogong) Breathing • Standing Meditation (laogong breathing, yongquan breathing, four gates breathing, grand circulation breathing) MEDITATION RECOVERY EXERCISES Stretch (Turn / Lean) • Hands on Eyes • Pop Ears • Play the Drum • Tap Head • Massage Downward • Massage Ears • Massage Knees • Wave Spine (forward / side to side) • Bend Forward (Side to Side / Switch Legs) • Stretch Legs (forward, side to side, switch legs) • Sanyinjiao • Feet (massage, tap, press) PART 5: OUTDOOR TRAINING ARMS AND HANDS Parallel Bar Dip • Single Bar Dip • Hanging Row • Pull Ups: (l sit / behind neck) • Rope: Vertical / Horizontal • Cinder Blocks • Basic Staff training (one arm) (swinging / circles / smiles) • Staff Speed (one arm) (up/down / side/side / diagonal) • Rock throwing LEGS Jumping: Stick / Wall / Banister • Mountain Running