In recent years, due to the popularization and promotion of Chinese martial arts, Baguazhang, a traditional internal martial art, has increasingly gained attention and affection. However, it’s common to see practitioners focusing mainly on practicing routines such as the Eight Major Palms and Sixty-four Palms, while traditional basic exercises are often neglected.
Indeed, routines like the Eight Major Palms are core to Baguazhang, but many fail to realize that basic exercises are also an essential part of Baguazhang. Like the foundation of a skyscraper, although basic training is slow to show results and time-consuming, if it is solid, the main structure will be stable. Therefore, practicing basic exercises is necessary. Although it may seem tedious at the beginning, with real dedication, one can deeply understand and appreciate the essence, which changes one’s perception and understanding: masters of Baguazhang from older generations all emphasize the cultivation of basic skills.
It is said that when Mr. Liu Fengchun first learned Baguazhang, he practiced a single changing palm for three years. After three years, his skill was profound and unmatched, making him famous at the time. Of course, this was inseparable from the guidance of a good teacher and his own hard work. Traditional Baguazhang and Xingyi Quan practice often start with palm turning and standing pole exercises for three years, partly to test the disciple’s sincerity and perseverance, and mainly to lay a solid foundation of basic skills. In fact, Baguazhang has many basic exercises beyond the commonly seen turning palms, standing pole exercises, and moving step pole exercises, including guiding and leading exercises, weapon training, and internal cultivation, etc.
Here, we introduce a few simple and common practices from weapon training and internal cultivation, aiming to inspire enthusiasts for further study and welcome corrections from experts.
Weapon Training means using specific equipment to enhance one’s own power. Although Baguazhang emphasizes agile movement, practicing with certain auxiliary equipment on top of mastering smooth overall movement can further improve one’s agility, stability, and striking power. There are many methods, and according to old masters and records, some of the weapon-assisted exercises for Baguazhang include lifting jars, sand-inserting palm training, nail pulling, well punching, post walking, mud bun grabbing, ball rubbing, and light body techniques such as qi running post, running board, as well as ear training, eye training, and Nine Palaces post training, etc. Here, we briefly introduce sand-inserting and mud bun grabbing.
- Sand-Inserting: Sand-inserting is a method for practicing palm power in Baguazhang, with various practices among different schools. Initially, fine sand from the river can be placed in a deep wooden or iron barrel. Stand in horse stance in front of it, channel energy through your fingers, and strike into the sand, aiming to bury your whole palm. With time, replace fine sand with coarse sand and later with iron sand. Iron sand should be without sharp edges, possibly treated in a pot with medicine to remove its fiery nature before use. Whether to progress to fine iron sand with sharp edges depends on safety and personal power level. Martial arts Qigong content. After each practice session, wash hands with medicinal water or wine to invigorate blood, dispel stasis, protect palms, and enhance power. Another method involves using a mix of green beans and Sichuan peppers as a safer alternative to iron sand, though less powerful. Regardless of the material, it’s best to practice under a teacher’s guidance.
- Mud Bun Grabbing, also known as grabbing cones. “Mud buns” are two cone-shaped objects made from yellow earth and hemp materials mixed with water, resembling buns. Grab them with both hands spread open, leaving five finger grooves on each, matching the depth of fingers. Initially, each mud bun weighs 2-3 pounds, increasing to over 20 pounds with time. Practice with feet apart, shoulder-width, holding the equipment in front of the chest, bending arms and elbows, then extending forwards, sideways, and in circular motions. Practice should not be too fast and should match breathing. Regardless of the form, always avoid three taboos and remember the key points of practice. Three taboos: holding breath, straining, and forcing.
Practice Key Points: Qi sinks to Dantian, tongue against the palate, lift the crown by extending the neck, tuck buttocks and contract anus, relax shoulders and sink elbows, close mouth but not the breath, breathe through the nose naturally. Weapon training can effectively help strengthen the power of Baguazhang techniques.
Purely practicing muscles and strength can hinder fitness over time. Although weapon training also involves breath regulation, it mainly focuses on strength. Qi and strength are inseparable. As the saying goes, “Three parts practice, seven parts nurture.” Thus, accompanying internal nurturing exercises are necessary. Practicing internal nurturing alone is very beneficial for health, disease prevention, longevity, and as a part of Baguazhang’s basic training, it should be valued. In fact, weapon training and static nurturing exercises each have their focus but are inseparable in martial arts practice.
As Mr. Li Jianhua mentioned in “The Theory of Martial Arts,” “Sitting meditation for cultivation is called ‘internal alchemy’; martial artists practice it as ‘internal work.’ However, internal work cannot be achieved without external work, as movement and stillness mutually nurture each other, with a wonderful return to the origin.” “Those who practice martial arts for health mostly train the tangible muscles and bones externally and the intangible spirit and qi internally.” “Both aspects should be considered, neglecting neither the tangible nor the intangible.” Therefore, training strength and nurturing qi should not be separated but complement each other for mutual enhancement. Baguazhang’s internal cultivation for health also includes various methods, such as Lv Zu’s Eight Forms, Hunyuan Qigong, Sitting Meditation for Internal Nourishment, etc.
This is a brief introduction to the basic methods of static sitting internal nourishment exercises, which are easy to practice and helpful for beginners to understand. Speaking of static sitting health exercises, they can be referred to as static internal nourishment fitness methods or simply internal nourishment exercises. This is a common practice both ancient and modern, seemingly transmitted across various schools and sects. Although the methods vary from person to person, they are largely similar with minor differences. Practices such as “Zen meditation” and “alchemy cultivation” are examples of such exercises. However, the initial static sitting exercises for cultivating one’s nature are not as complex as deeper Zen meditation or alchemy cultivation, nor are they as profound. They can be practiced in the morning and evening, aside from practicing Baguazhang and other exercises, as a method of calming the mind, guiding qi with intention, and mobilizing the body with qi.
Due to the different levels of practice, the methods and key points also vary. For deeper levels of practice, such as the Microcosmic Orbit and other methods that circulate qi through the body and meridians, if not practiced correctly, it can lead to some problems. This requires us to be cautious and to progress gradually under the guidance of a knowledgeable teacher. The practice environment should be clean and quiet. Sit upright, either in a single lotus, double lotus, or natural lotus position (also known as the cross-legged position). Relax the whole body, keep the spine straight, focus your mind on the lower abdomen (Dantian), keep the head and neck upright, and slightly tuck in the chin. Rest the palms of your hands on your knees or stack your hands at the Dantian. Start by exhaling turbid air through your mouth, then close your eyes, place your tongue against the upper palate, hold your breath and concentrate, avoiding external distractions, and quietly listen to your breathing.
Initially, sit for 10 to 30 minutes. If saliva accumulates in the mouth, swallow it slowly in three parts. When ending the session, open your eyes, relax your body, tap your teeth 36 times, rub your palms together until they are warm, wash your face 36 times, then gently rub the abdomen on both sides 36 times, and massage your knees and feet. This helps to open the blood vessels above and below. Then, get up and walk slowly, enjoying leisure and joy.
