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10. Standing Snake Body

Stand in a horse stance with the legs about shoulder width apart. Sit down

in the stance, maintaining the normal alignments (sinking the tail;

suspending the head; tongue on the roof of the mouth; etc.). Raise the

hands to shoulder height, with the palms facing down and the elbows

slightly bent. Without turning the hips, push the right side of the body

forward, so that the right palm moves forward and circles slightly inward.

This will make the left side and palm draw back slightly. Then push the

left side of the body forward, so that the left palm moves forward and

inward. As you continue, the movement becomes smooth and fluid - first

one side, and then the other, moving forward and inward (figs. 10-1 to

10-9).

The movement of the arms is driven by the ribcage, so that the ribs

perform a snake-like undulation which pushes the side and arm

forward. The arms remain relatively still, bending and extending only

slightly, because it is the ribs that move them forward and back. The arms

do not move independently of the rib and waist action. The hips are

relatively still, as are the legs, but there will be a slight spiraling

movement through the legs and hips that is natural and unforced.

10-1 10-2 10-3

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10-4 10-5 10-6

10-7 10-8 10-9

Perform this action for a minute or so. Then sit down in a lower stance, so

that the hips remain facing forward as the torso turns leftward. In this

position, continue the snake-body action. Notice how the right ribs must

extend farther for the arms to reach outward (figs. 10-10 to 10-15).

46

10-10 10-11 10-12

10-13 10-14 10-15 Perform this action for a another minute or so. Then turn the waist

rightward and continue for another minute.

Important Considerations:

The arms bend and extend slightly, but the movement should come

from the ribs and waist rather than from the shoulders.

The shoulders are relaxed and the elbows hang downward

throughout the exercise. If the shoulders are tight or uncomfortable

you are using the shoulder muscles rather than the ribs and torso to

generate the movement.

47

11. Slapping and Flicking Hand

The Slapping and Flicking Hand exercises are key exercises in the internal

arts. They cannot be practiced enough.

11a. Single Arm

Step the right foot forward in a natural step. The distance between the two

feet is approximately the width of the hips. The arms hang downward.

Shift the weight backward as the torso turns to the right. This causes the

right arm to swing backward and upward so that the palm slaps the

Dazhui (DU 14) acu-point at the nape of the neck as the elbow bends. This

winds the waist and body into the start position (fig. 11-1).

As the waist begins to rotate back toward the left, the arm drops and the

palm strikes the right buttock with a shearing motion in the area of the

Huantiao (GB 30) acu-point. The weight continues to come forward and

the waist continues to turn left as the right arm crosses the centerline of

the body and curves inward and upward in a spiraling motion. As the

weight finishes coming forward and the waist finishes turning left, the

lower arm and hand flick outward as though striking with the back of the

hand. The hand is now open or in a loose fist (figs.11-2 to 11-11).

48

As the hand finishes this flicking motion, the body begins a backward

shift and the waist begins to turn right. This motion pulls the hand and

arm so that the back of the hand falls to strike the front of the right kua on

the thick tendons just below the hip bone - the area of the Biguan (ST 31)

acu-point. The weight continues to shift back and the waist continues to

turn right, so that the arm swings back, up and over to strike the Dazhui

acu-point again (figs. 11-12 to 11-19).

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11-1 11-2 11-3 11-4

11-5 11-6 11-37 11-8

11-9 11-10 11-11 11-12

50

11-13 11-14 11-15 11-16

11-17 11-18 11-19

Repeat 20-40 times. Then switch and do approximately the same number

of repetitions on the left side, with the left leg forward.

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Important Considerations:

Slapping and Flicking Hand has four distinct movements, or

counts:

1) strike nape

2) strike buttock

3) flick hand out

4) strike front of hip

The motive power and force is generated by the legs and waist,

while the arm stays relaxed and is thrown or whipped by the

rotation of the waist and the driving power of the legs.

The head faces front and the eyes look forward throughout the

exercise, even though the waist is turning right and left.

The head stays erect and lifted throughout the exercise. Avoid

shortening and contracting the neck or dropping the chin when

slapping Dazhui.

When the hand drops from Dazhui to execute a shearing strike or

slap across the buttock, the action of the waist and the shift towards

the forward leg make the arm cross the centerline of the body to

spiral inward and upward. In order for this to happen, the hand

must drop to the back right corner (as it leaves Dazhui) before

moving forward. This movement of the arm must be coordinated

with the waist action.

All of the movements should be loose and natural, without tension

in the arms or shoulders.

See the following pages for a slightly blurred, but more dynamic view

of the Single Slapping and Flicking Hand. These photos illustrate how

the actions of the legs, waist and body guide and throw the arms

along their curved, arcing trajectories (figs. 11-20 to 11-31).

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11-20 11-21 11-22

11-23 11-24 11-25

11-26 11-27 11-28

53

11-29 11-30 11-31

11b. Double Flicking & Slapping Hand

Start with the left hand out as though it has just finished flicking outward,

and the right palm on the Dazhui acu-point. The waist is turned right.

Either leg can be forward. The legs are slightly straightened with the

weight between the two feet.

Let the knees bend slightly as the arms drop and the waist begins to turn

left. The back of the left (front) hand drops to strike the front of the left hip

and the right hand drops to strike the buttock area in a shearing motion

with the palm. As the legs straighten slightly and the waist continues

turning right, the right hand crosses the centerline and spirals up to flick

outward and the left hand swings back up and over to strike the Dazhui

acu-point (figs 11-32 to 11- 40). Then repeat on the other side (figs. 11-41 to

11-48). Perform Double Flicking and Slapping Hand for 20-40 repetitions.

Then switch legs. Make sure you do the same number of repetitions with

each foot forward.

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11-32 11-33

11-34 11-35

11-36 11-37 11-38

55

11-39 11-40 11-41

11-42 11-43 11-44

11-45 11-46 11-47

56

11-48

Important Considerations:

There are two distinct motions that make a 2-count: 1) the arms

drop and hit the hip and buttock at the same time as the knees bend

slightly and 2) as the knees straighten slightly, one hand flicks out

while the other slaps Dazhui.

All the other alignments and considerations are the same as when

using single arm.

When performing the Double Arm Slapping and Flicking Hand,

there is less of a forward and backward weight shift. Instead, the

legs naturally bend and extend slightly, in order to drive the

movement of the arms.

Pay attention to both the hand that goes out and the hand that is

returning. There are many hidden martial movements - strikes,

seizing hands and even throws - within the body actions

Training Tip:

The Slapping And Flicking hand exercises are seen in Tong Bei Quan

(White Ape Boxing) as well as in Ba Gua Zhang. These exercises develop a

loose, relaxed power that is generated by the waist and legs The qi and

blood are literally thrown out to the hands. Dazhui, Huantiao and Biguan

are important gate points that regulate the movement of qi to the hands

57

and feet. Striking these points opens the gate and allows energy to course

through the channels in the arms and legs. These exercises also have many

applications in self-defense.

12. Three-Way Slapping

Stand with the feet parallel, roughly shoulder width apart, and the arms at

the sides. Turn the waist right, letting the weight shift to the right foot, as

the left arm swings across the body and folds inward. The palm slaps the

top of the right trapezius muscle, with the left middle finger reaching the

right Jianjing (GB 21) acu-point, which is on the high point of the trapezius

muscle (figs. 12-1 to 12-5).

The waist turns left and the weight shifts to the left leg, as the left hand

falls and swings past the left hip to go backward and upward, turning

over to slap Dazhui as in the previous exercise (figs. 12-6 to 12-12).

The waist begins to turn back toward the center as the hand falls. The

thumb of the left hand tucks inside the palm so that the ridge of the

forefinger and thumb (ridge hand) strike the side of the buttock muscle

just behind the hip bone. This stops the waist action (figs. 12-13 to 12-15).

The waist immediately turns left and the right hand swings across the

body to strike the left Jianjing acu-point, thereby repeating the movements

(the three slaps) with the right arm. Alternate right and left for 20-40

repetitions.

58

12-1 12-2 12-3 12-4

12-5 12-6 12-7 12-8

12-9 12-10 12-11 12-12

59

12-13 12-14 12-15

Important Considerations:

There are three distinct movements that make a 3-count: 1) strike

Jianjing, 2) strike Dazhui and 3) ridge-hand to the buttock.

As in the previous exercise, the motive power and force are

generated by the legs and waist, while the arms stay relaxed and

are thrown or whipped through their motions. All the movements

should be loose and natural, without tension in the arms or

shoulders.

The head does not turn independently, but is connected to the

turning action of the spine and waist. Make sure that the ridge-

hand strikes just behind hip bone in the buttock muscles. It does

not strike the hip bone .

13. Body Slapping High & Low

Slap High

Stand with the feet about shoulder width apart and the hands at your

sides. Quickly turn the waist leftward, generating force from the legs, so

that the hands are thrown outward from the body. The right arm swings

out and across the front of the body, while the left goes out and wraps

60

behind the body. The waist turns back toward the center as the arms

finish their swing and wrap to strike front and back simultaneously: the

right (front) hand strikes the Jianjing acu-point as in the previous exercise,

while the back of the left (rear) hand strikes just below the right shoulder

blade (figs. 13-1 to 13-6).

As the arms recoil they coordinate with the now rightward movement of

the waist, and are thrown outward to eventually strike the right Jianjing

acu-point (left hand) and the left shoulder blade area (right hand) - see

figs. 13-7 to 13-14. Repeat 20-30 times, alternating left and right.

13-1 13-2 13-3 13-4

13-5 13-6 13-7 13-8

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13-9 13-10 13-11

13-12 13-13 13-14

13-15 Position of Hands Striking Shoulder Blade and Jianjing

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Slap Low

This exercise is essentially the same as slapping high, except that as the

waist turns back toward the center and as the arms finish their swing

(wrapping to strike front and back simultaneously) the front hand strikes

the Dantian area below the navel. Simultaneously, the back of rear hand

strikes over the opposite kidney (figs. 13-16 to 13-20). As the arms

rebound, they swing to wrap and strike on the other side (figs 13-21 to 13-

25). Repeat 20 -30 times.

13-16 13-17 13-18 13-19

13-20 13-21 13-22 13-23

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13-24 13-25

13-26 Position of Hand Striking the Back

Alternate High and Low

Alternate slapping high 2 times and then low two times 2. Repeat this for

another 20-30 repetitions.

64

Important Considerations:

As in the previous exercises, the motive power and force is

generated by the legs and waist. The arms stay relaxed and are

thrown or whipped through their motions. All movements should

be loose and natural, without tension in the arms or shoulders.

The arms must stretch out like ropes being whirled around a pole

before they wrap and strike.

The strikes are simultaneous, so that as the force of one strike

passes through the body it is met by the equal and opposite force of

the other strike. In this way the forces cancel each other and there is

a sense of packing energy into the body.

Make the exercise smooth and continuous, without breaks.

14. Rotating Arms in Opposite Directions

Put the right leg forward in a natural step. Lift the arms overhead

stretching the ribcage upward. Turn the waist to the left and split the

arms: the right arm moves forward and down, and the left arm moves

backward and down (figs. 14-1 to 14-6).

As the arms pass the hips, the waist turns rightward and the left arm

moves forward and upward, while the right arm moves backward and

upward. As the arms pass each other overhead, the waist begins to turn

back to the left and the arms move downward again (figs. 14-7 to 14-14).

Continue rotating the arms in this direction for 20-30 repetitions. Then

reverse directions for another 20-30 repetitions. Switch legs and perform

20-30 more repetitions in each direction. The head does not turn

throughout the exercise. The nose is oriented forward and the eyes look

straight ahead.

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14-1 14-2 14-3

14-4 14-5

14-6 14-7 14-8

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14-09 14-10 14-11

14-012 14-13 14-14

Important Considerations:

As the arms rise, there is a slight straightening of the legs. As the

arms fall, the legs bend slightly. This may simply be an internal

feeling rather than an overtly visible movement.

The arms maintain their shapes but are driven by the slight rise and

fall in the legs and the turning of the waist.

67

The arms stay relaxed and are thrown or whipped through their

motions. All the movements should be loose and natural, without

tension in the arms or shoulder.

The waist must turn from side to side for the movement of the arms

to stay smooth, connected and natural.

Although the waist turns, the head is oriented forward and the

gaze remains forward throughout. Turning the head will disrupt

the smooth action of the arms and waist.

Training Tip:

Rotating Arms in Opposite Directions teaches the body to execute Pi

(splitting). Pi is one of the eight key hand actions in Ba Gua Zhang. It is

less an action of the arm then of the body. Feel how the body itself splits

to the front and back in order to perform the exercise with both grace and

relaxed power. Arm rotations cannot be practiced enough. Once you can

perform Rotating Arms in Opposite Directions smoothly when stationary,

try the exercise walking forward and backward, walking in a circle and

shifting side to side without breaking the smoothness and fluidity of the

arm movements and the splitting action.

15. Windmill Arms

Stand with the legs wider than shoulder width apart. the arms stretched

out to each side at shoulder height, with the palms facing forward. Turn

leftward and shift the weight to the left leg as you push through the sole

of the right foot, extending through the right leg and allowing the right

foot and kua to turn inward. Simultaneously, as the weight shifts to the

left leg, the left arm swings downward and then backward as the waist

turns completely to the left, driving the right arm which also swings

downward (figs. 15-1 to 15-4).

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