Qigong Exercises, Qigong Meditation

Qigong (Chi Gun) is a Chinese meditation technique. Chi (pronounced more like "tsi") means the "life force", and Gun (pronounced more like "goon") means work. The work of chi. It is easy and not physically challenging at all, and yet it can make dramatic changes in person's physical and mental health.

You see, unlike in Western civilization, Qigong Meditation is focused on relaxation, rather then on exercises and "pushing iron". And - according to Chinese - at some point the "blocks" that prevent your chi from moving around will disappear, and your "energy channels" will open.

Why is it so important to relax? In terms of Chinese philosophy, because the moment some part of our body becomes tense, the energy flow through this part stops. In terms of the modern medicine the explanation is a bit longer and probably not so straightforward. First of all, there are little muscles around our backbone, that can go to spasm and stay there for a very long time, if not forever. It creates all sorts of problems, from the headache to heart conditions, and - in modern medicine - we usually are trying to treat the condition, and not the reason, which, obviously, does not work as good as we want.

Second, in NL we talk a lot about mental states, that are closely related to our physical states. In an oversimplified form, when you feel good, you smile, and when you smile - you feel better. Also we know, that in the different mental states we have access to the different resources. When you are playing piano, you have no access to your martial arts skills, and when you are fighting - you have no access to your piano player's skills.

What does it have to do with being tense (as opposed to relaxed)? A lot. Being tense, or in other words, stressed, is a mental and physical state. Have you ever noticed, that when you are watching a horror movie, you are getting tense? Closed fists, jerking hands, high heart rate... The problem here is in the resources, that you can access from this particular state. They are very limited. You cannot think clear under the stress, you cannot relax under the stress... And the most unpleasant - you cannot heal under the stress, as your body is "stressed", too. It might have all the necessary resources, but it cannot use it, because it is the stress time! Something is coming! The body is waiting for an external danger, instead of fixing internal problems...

If the stress will come and go, it is fine. But what if the stress persists? Our body will always be in the "waiting for trouble" state, instead of healing itself, "recharging" and so on. This kind of life is no fun at all.

As I mentioned, the Qigong Meditation is a relaxation technique. In a matter of minutes it allows you to relax, both physically and mentally. And then you might notice, to your surprise, that the deceases are gone and the stress is not affecting you anymore. It is a truly wonderful technique.

If you do it right, Qigong Meditation is safe. If you make errors, or if you have some (very rare) health conditions, it may create unpleasant sensations. I am not going to discuss these "dangers" here, as there are sources in the Internet, dealing with the issue. I believe, that if you do it in a relaxed way, without pushing and if you do not do techniques that feel unpleasant - you will be fine. Nevertheless, read the disclaimer and find a local guru, if in doubts.

Qigong for Beginners: Sample

Here is a simple qigong exercise that is part of almost all Qigong meditation, Tai Chi Meditation and Taiji Qigong meditation forms.

Show Goon.

This exercise allows you to balance Chi in your body and will also help you to open energy channels.

Stay straight, feet shoulder width apart, parallel to each other. Knees slightly bent and slightly outside, as if you are holding small sphere between your knees.

Note, that each and every detail in this little description is important. By placing our feet shoulder width apart, we are aligning the energy channels, making it easier for them to open. By making sure feet are parallel, we put all channels to the equal conditions. Often, people do exercises with their toes pointing 45 degrees to the outside. This is wrong.

For the same reason - aligning the energy channels - we need to keep our knees outside. The knee should be above the foot, this way our lower back flattens.

Note that we put hands on our belly button, palms towards the body. For the men, the right hand goes on top of the left one, for women, the other way around. Centers of the right and the left palms (the point is called lao gun, see list of acupressure points below and the chinese acupressure guide in the eBook) should be on top of each other.

The large, "meaty" area at the base of the thumb, that Chinese call a "big fish" should go on top of the belly button, palms pointing at 45 degrees down. Fingers must be straight, do not bend them, forming a fist. In all Qigong Exercises exercises, the "relaxation" is not equal to "weakness". Fingers should be straight and relaxed, but not weak.

We are going to bring our hands up and to the sides. The first half of the trajectory hands should go with the palms down, receiving the "energy of the Earth". The second half of the trajectory they go palms up, receiving the energy of the sky.

The wrist MUST be straight, the fingers straight, too. They should not be apart, but they should not be touching each other either. The thumb is pointing to the side, forming an arch (as opposed to the sharp angle) with the rest of the fingers, and a little bit inside, so that there is another arch between the thumb and baby finger.

An important point: we never, except for few exercises, have our hands up. Try it. Bring your hands up, and notice, that at some point your shoulders move up, too. And the moment shoulders move up, they are getting tense, and the energy flow stops.

The following rule applies to both Qigong Exercises and Tai Chi Meditation Techniques. Hands are always in front of the body, no less then 30 degrees to the plane where the back is. If you look at the image above, you will notice, that hands do not go to the sides, instead, they go 30 degrees forward, moving around the surface of some kind of a cone. To get a better idea of what I am talking about, look at the shadow of the man on the picture below.

The back is straight, but (we are relaxing, remember?) we don't need to push our shoulder blades back, as they do in the military. It is a relaxed straight.

After the hands turn palms up, they still move 30 degrees to the plane where the back is, so that even in the upper point of the trajectory shoulders are down.

At the end, hands are moving to the head. Allow your wrists to drop down, and imagine the energy (chi) that you collected during the first part of an exercise, to flow from your palms into the point on top of your head (the point is called bai huei).

As the energy flows down, through the central line of your body, follow it with your hands, and with your attention. Hands must be relaxed, as well as your breathing.

Let's talk about breathing for a moment. When you perform the Show Goon, you do what is called a direct breathing. Your chest should not move, while your diaphragm does. When you breath in, your belly moves forward, in a very relaxed way. When you breath out, your belly moves back.

Of course, when your hands go up, you breath in, when they go down, you breath out.

The breathing should be steady, relaxed and "thin". You don't hear it, and you are not trying to make it "powerful" or whatever else.

When your hands are 2 inches below the belly button, you need to turn them inside, thinking of the energy going into your "center", also called the "lower dan tjan".

In Qigong Meditation, we work with 3 dan tjans, upper (the "third eye"), middle (the heart) and lower one. These are points where the energy is converted and distributed all over the body. To find the lower dan tjan, find your belly button. Put your palm under the belly button, to locate the point four fingers (width of a finger, not length) below the belly button. This point is called tsi hai. The lower dan tjan is about half way between the tsi hai (which is on the surface of our body) and the backbone.

After the energy arrived to the lower dan tjan, you have two choices. First, you can imagine a little hot ball of the energy, size of a small egg, spinning in dan tjan. Instruct it to keep spinning until the next class.

Or you can imagine the energy as the friendly light, that is going from the dan tjan to all areas of the body. The metaphor here is that the energy of the Earth and the Sky came to dan tjan, transformed to the form you need and then was distributed to the different areas of the body.

Move your hands down and do another cycle, if necessary.

After you are finished with this exercise, you need to "close" the dan tjan. Move your hands, as if you have a huge beach ball in front of your dan tjan, and slowly bring your hands together on top of your dan tjan, left hand below the right for men, or right hand below the left one for women.

Finally, move your hands from the dan tjan to the sides of your body, and then by the sides of your hips - down. The exercise is complete.

Acupressure Guide: Chinese Pressure points

The pressure points are very important in both Qigong Exercises and Tai Chi. We are going to use them a lot, to help the "chi", and as a general health routine.

The Qigong uses the "slapping and punching" massage techniques, that allow to massage the points, even if they are not located close to the surface of the body. Also, when you hit the pressure point with your fist (don't get scared, it does not hurt at all) you don't have to be concerned about its exact location.

The effect of the "slapping massage" is very strong. People feel the heat and vibrations, the blood circulation improves, headaches and some other conditions disappearing...

Let's list the most important points used in Qigong Exercises. All these points can be used without limitations (except, you still need to have the common sense), they help normalize the blood pressure, to fight the osteochondrosis, to open the capillary (ever had "cold hands"?) and even to reduce the headache.

The sequence (which points should be massaged first) is explained in the section of the eBook dealing with the self-massage, basically, we go from the top (head) down. Below the most important Chinese Pressure points are listed in no particular order.

Please keep in mind, that Chinese sounds a bit different from English, so my transcriptions are not perfect.

Huan Tjao

Located at the outer sides of the buttocs, these points are responsible for legs, lower back and lower part of the abdomen.

He Gu

If you put your thumb close to the side of the palm, the little "bump" will form at the back side of the palm, between the thumb and the rest of the fingers.

Press the point on the top of this bump, and then move the pressure a little bit sideways, as the point is located a little bit under the first (hidden) bone of the pointing finger.

Massage is perforned by the thumb of the opposite hand.

The point can be used as a "pain-killer", for headache, toothache and so on.

Du Bi

The point is located under the disc of the knee. Rob it firmly with the side of the palm.

Fen Shi

If you allow your hands to hang by the sides of your body, your middle fingers will touch these points. Located on the side of the thigh, these points are responsible for legs and waist area.

Jyn Tsuan

Draw imaginary lines, dividing the foot (without toes) to 3 parts. The point is located at 1/3 of the distance between the toes and the heel (closer to toes), at the middle line.

Another way of finding this point: grab the toes and bend them. The little pit will form at the flat of the foot. The point is located in the center of this pit.

Massage these points before you go to bed. Also, the point is used in Qigong Practice to learn to move the "chi".

Tsi Hai (sea of energy)

The point is located four fingers below the belly button. Used in Qigong Practice to learn to move the "chi".

Da Djui

The point is located below the largest neck vertebrae (C7-T1). It is responsible for the immune system, and blood circulation in the neck and hands. Massage it with your fingers and palm.

Dai Tzi

Located between two "bones" at the elbow joint. Massage it with the tips of your fingers.

In Tan

The point between the eyebrows, the "third eye".

Bai Huej

The point on the top of the head. A very important point, according to Qigong, the energy of the heaven enters here. Massage is performed by gentle slapping, as part of the Qigong Exercises warm up.

Huej In

The point in the groins area, between the groins and anus. A very important point, according to Qigong, the energy of the Earth enters here. We do not massage this point directly.

Min Men

Located at the back bone, at the waist level (between second and third low back vertebrae). Massage is performed by gentle slapping, as part of the Qigong warm up, we also massage this point in some Taiji Qigong forms.

Vai Guan and Nei Guan

Two points, located at the hand, 3 fingers above the wrist, at the inner and outer (where we wear the hand watches) side of the hand. These points are more sensitive to pressure, then the rest of the hand.

The massage is performed by hitting the points with the bottom side of the fist (where the baby finger is), or using fingers, with strong circular motions.

Dzjan Dzi

Draw an imaginary line between the 7th neck vertebrae and the top of a shoulder joint. Divide the line by two. The point is located at the top of the muscle, it is very sensitive. We need to massage it very well.

The point is responsible for hands, shoulders, brain and more. The massage is performed using the fist of the other hand.

Tzu San Li

The "point of immortality". Bend your knees. Put your palms on the kneecaps. Feel the outer edge of the bone, and place your ring fingers at the outer side of this edge. In Chinese medicine, the term "tsun" is used. The "tsun" is equal to the width of a thumb's fingernail, at the right hand for women, and left hand for men. Every person has his own tsun. The point is located at the shin, one tsun to the outside from the ring finger, when you place it as described above.

The point is massaged using fists (punching) or fingers, in which case you need to apply pressure, as the point is deep.

The point is responsible for the legs, and general longevity.

San In Tzjao

The "point of 3 channels", called so because 3 energy channels are crossing there.

Located 4 fingers above the round bone on the inner side of the foot, exactly on the side line (inner side) of the leg.

Lao Goon

Bend your middle fingers. The point is located at the palm, where the tip of the middle finger touches the skin. The massage is done as part of the Qigong warm up routine.

 

Now we are just getting ready to actually learn Martial Arts,before was just the warm-ups.

Ok so these are going to be some long steps and kind of complicated so you have to look at every word..for word so are you ready to begin and if you want which I myself think is very helpful is if you get a notebook or a journal or any kind of writing material to write some steps and strategies down to help you through this.So are you ready to begin?

 

Parts of the body

Seiken 

This part of the fist is probably the most often used for attacks, so it should be done properly. Consider this - if your punch is strong, it means that you are using your hand, and you also turn your body, to add some power of your back and hips muscles, and you may also step forward, to add the speed of your body moving towards the target. If your wrist is weak, all this power will twist it, instead of going into the target. It is a common trauma.

To close the fist properly, start from the baby finger, then the ring finger, and so on, thumb is the last. The thumb should be on the side of the fist (approx. on top of the middle finger) and NOT on top of the fist, covering the pointing finger. Beginners are often getting traumas when neglecting this rule.

The area used for the punch (the seiken) is circulled on the following picture, it includes the nockles of the pointing and middle fingers.

Note that I am only listing the parts of the body here, later, when we discuss particular techniques, we will talk about additional details, like concentration and relaxation, keeping the wrist aligned with the fist and so on.

 

Uraken

Same part of the fist as above (the nockles of the pointing and middle fingers) is used in the "ura" punch ("ura" means "back" or "reversed", you will see this term as part of many names in karate techniques).

 

Shuto

 

Used both for blocks and attacks.

It is very important to know that the area you are supposed to use is NOT at exact side of the palm, but slightly inside the palm. If you touch your hand at the side of the palm, you will feel the bone that connects your baby finger to the wrist. This bone is not protected by the muscules and can easily be broken if you try to use it. Now move your finger half of an inch inside, towards the center of the palm. There you have a large muscle, that will protect your bones, allowing (practice required) to break objects or to block hands and even feet of your opponent.

 

Enhon nukite

In this technique we are using tips of the fingers. It is working for "paralyzing" punches, on soft tissues, like muscles. Note that there are sensitive muscules in many "bony" areas, for example, between the ribs and on the neck. Also the technique can be used to attack the face and it is very dangerous if used on the eyes area (and usually rules forbid that).

As with seiken, the thumb must be pressing against the center of the palm, and NOT top of it (not parallel to the other fingers). Otherwise it can easily be damaged.

Ipon nukite

The use of this technique is the same as above. The technique is efficient for the precise attacks against the "vulnerable points". It should be noted, that as Kyokushin students are developing very strong muscles, their "vulnurable points" are less "vulnerable", at least, most of these points. So you will not see this techniqie very often on the competitions.

Nihon nukite

Pointing and middle fingers are used together. For this technique it is especially important to make the hand "solid", at least at the moment of the contact. I will talk about concentration and relaxation later, in the corresponding chapter.

Hiraken

You can use second nockles or you can use the part of the palm (circuled) to deliver a strike. The first form can be used both on soft tissues, and (not that often) on ribs. The second form is used for blocks and to deliver powerfull "shocking" or "breaking" punches.

Haishu

The back of the hand is used both for blocks and attacks (think of circular punch in the side of the head).

Shotei

The inside part of the palm, closer to the wrist. Used for blocks and for attacks (think of circular punck in the side of the head).

Koken

Close your hand as if you want to pick up a small amount of salt or sand. Bend your wrist inside, as far as it normally bends. In this position the hand becomes tense. The outside part of the wrist (where you would normally wear the handwatches) is used for blocks or for powerful "breaking" attacks.

Oyaubi_ken

The fist is closed with the end of a thumb pushing against the second nockle of a pointing finger (from the inside). For the strike, the first nockle of the thumb is used. This technique is very dangerous, when used on the temple, so it is forbidden to use it on the competitions.

Keiko

Close your hand as if you want to pick up a small amount of salt or sand. The punch is delivered by the tips of the fingers, it can be either very fast, to produce the shock (think attacking face or the back of the hand), or (not very often) powerful, to penetrate the sensitive areas with the soft tissues.

Toho

The four fingers form the part of a semi-circle, while the thumb forms the other part of it. The area between the thumb and the pointing finger is used for the strike, usually in the throat area.

Kote

The part of the hand, on the side of the baby finger. Used for blocks and sometimes for the attacks. For this techniques, like for many others, the muscke is used, rather than the bone.

Also note, than in the Kyokushin karate the blocks are often performed as strikes (against the attacking part of the opponent's body).

When you use this area for the first time, you will feel the pain. You will also get bruses and bumps on the soft tissues of your hand. As time passes, your hands will become conditioned, so you will be able to block hands, legs and even sticks without any unpleasant side effects.

Hira kote

The back of the hand is used for blocks and attacks.

Ura kote

The inside part of the hand. Used for blocks and sometimes for attacks.

Omote kote

The part of the hand, on the side of a thumb. Used for blocks and attacks.

Nakajubi ipon ken

The second nockle of the middle finger is used, and the thumb (the fingerprint area) is pressing against the first nockle of the middle finger, creating the necessary support.

Usually, applied to the muscles of an opponent, but can be used to break things as well. For that reason, should not be used in the class or at competition, especially in the head (temple) area.

Hitosashi ubi ippon ken

Same idea as above, but the pointing finger is used.

Hidji

The elbow area. Please note, that the joint area of the elbow is very sensitive, so it only can be used for attacks on the soft areas, like the abdomen muscles. For "breaking" type of strikes, the next-to-elbow parts are used, where the bones can be conditioned and muscles are shielding the bone.

Sune

The part of the foot used for the blocks and attacks. Can be conditioned, to become much less sensitive to pain

 

Chesoku

The toes are bent back as far as possible (practice helps). The area used for the strike is the part of the foot right under the toes.

Haisoku

Used for blocks and for attacks. In many schools you cannot use chesoku for kicks in the head (for safety reasons), so haisoku is used. Also, it helps when you work on a close distance, as the "haisoku" is aligned with the "sune", so if the distance is too close for you to kick with the foot - you can always use the "sune" area instead.

When you need the kick to be fast, this technique will give you some advantage, too.

Sokuto

The foot is bent sideways, to expose the side, between the heel and a baby toe. The four toes are bent down, while the big toe is bent up, this position provides the maximum of concentration.

Kakato

The heel. To reduce the risk of traumas, the angle should be as sharp as possible - use your muscles to pull the toes towards the knee.

There are some ligaments that go from the heel up. DO NOT USE THEM to deliver an attack. It is painfull for you and safe for your opponent. Instead, use the heel itself, this part of your body is naturally conditioned as we are walking on it.

 

Teisoku

This area is used for blocks and trips, keeping in mind, that when performed with enough power, the block can be considered an attack.

Hiza

The knee. As with the kakato, the angle should be as sharp as possible to make the knee cup solid. Still, the knee cap area can ONLY be used to attack abdominal muscles - they are soft. If you want to attack, for example, the opponent's forehead (assuming, he bends down), then you will use the area ABOVE the knee cup - there is nothing to damage there.

Atama

The head can be used for blocks and attacks, too. It is very important to know exactly which areas to use and how to concentrate. This technique can be learned by the book in its basic form (head to face attack on occasion in the close range fight), but if you want to learn to break the wood with your head, you should fing a teacher.

Tsumasaku

The tips of the toes used to attack. It is possible to condition them, but difficult. This is not a technique for the beginner. Seiken chudan tsuki

A most important technique, so we are going to explain some vital theoretical points, using it as an example.

First of all, there are different ideas in different schools, about the way your body should move to help the punch to be fast and strong. In the Kyokushin we end up with the shoulders turned 45 degrees, so that the twist of the body increases the speed of the hand.

But it only works if the two motions are performed in synch. If you, for example, move your shoulders, and then begin to move the hand, your opponent will get a message: "his shoulders are moving, looks like a punch, I better do something". In many places of this book I am going to talk about the ways to NOT to communicate your intentions to your opponent.

If you turn your shoulders more then 45 degrees, you will a) injure your back sooner or later, b) spend too much energy, c) loose the speed, and d) make your back vulnerable to the counterattack.

The hips are turning too, it looks more like a slap, throwing an impulse, to provide an additional speed. It is different from many other karate schools. Also keep in mind, that if you work on a very short distance, there will be no space for hips and shoulders to perform the "classics". The techniques (all of them) are adjustable.

The fist must be properly closed. The hand should be almost relaxed, until the last moment, when it is touching the target. Then it should be completely tense, all your focus on the target, or - if you are performing a "breaking" punch - behind the target. You will often hear the saying, that if you are hitting the chest, you should aim the backbone.

The outer side of the palm and the wrist must be on a straight line. Imagine the line that goes through the seiken (nockles of the pointing and the middle fingers), the wrist and the elbow. This should be the line and not a zigzag. Otherwise you will bend your wrist, using all the power of your hand, hips, plus the body weight.

The fist begins its motion from the place almost under the armpit, at the height of the nipple. This is different from many traditional schools, they start from the hip level.

The fist rotates. At the beginning it is with the palm up, at the end - with the palm down. It should screw itself into the target - it will help your elbow to unbend, and the energy of a punch will increase.

But the elbow should not unbend completely - it must be slightly bent, to prewent the injury. Imagine, that your elbow is straight, and your opponent blocks it, or hits it. Very bad for you. While if the elbow is bent - it is not that easy to damage, and your opponent will think twice, before hitting it.

Your elbows must look down. If they look sideways, your punch will be less powerfull, and your armpits are opened for an attack.

The other hand is performing a "reverse" - exactly the same move, in the opposite direction. At the end, it will be near the armpit, ready to launch another punch. In the middle of the trajectory, both hands should face each other, palms inside. This is often used to check the beginners for mistakes.

The fist should move by the straight line. It does not matter, that the body is turning, and hands are moving, and hips are moving too. It your hand is moving by the "freehand trajectory" - you are doing something wrong. The line between your fist, when still in the armpit, and the target, is the trajectory to follow. Mae geri

This is the straight kick, one that you see most often. It can be fast, it can be strong, "breaking", "stopping" or "whipsaw-like", it works on short, middle and long distance.

The basics may look simple, however from my experience, everybody makes mistakes, and usuammy - more than one mistake in a time, when performing this technique.

Begin from the "kumite", the leg that you are going to use for a kick is the back one.

Raise the knee to your chest (it is a preparation for the attack, and a defence, in the same time).

With your leg muscles AND your hips turning 45 degrees, send the foot towards the target, keeping in mind, that it should move on the straight line.

The chesoku (base of the toes) or a kakato (the heel) is used in a classical version.

That was the basic technique. Now lets take a look at the details, just keep in mind, that missing any "little" detail will make your technique much less efficient, or vulnerable for a counterattack.

The foot of the supporting leg MUST be flat on the ground. DO NOT go up on your toes. If you do that, your balance will be compromised. Also, when the foot hits the target, you need to have a strong support. If you are on your toes, the ancle will work as a shock absorber, which is not what you want - the energy must go into your opponent, and not into your ancle.

The supporting foot may turn outside, but normally, no more than 45 degrees.

The knee of the supporting leg should be slightly bent. If not, the speed of your next motion will be compromised (you need to bend your knee to begin moving), and your balance will be weak, and your knee will be more vulnerable to the opponent's counter attack.

Your hips should turn, sending the leg forward, adding to the speed and power of a kick. However, it is not so on the short distance, so apply the common sence.

In a classical version, the knee goes up, to the chest, and then the leg is being thrown forward. There are variations. First of all, note that the foot is moving in a circle, when the knee is going up, and then the circle turns into the straight line. So the kick - it is very important - begins ON THE GROUND, and the foot is accelerating all the way. There is a "kekomi" version of mae geri, where the leg is going in a different path, but it is another technique (see below).

Now, what if you want to attack your opponent's knee? Bringing your knee all the way up would be too explicit, and the speed will be compromised. So there is a version, when the foot is going from the floor to the target, on the straight line. It can also be done to the chudan, or jodan. Again, the foot is accelerating all the way to the target.

The abdominal muscles. It is the most common mistake. They have nothing to do with your leg. Do not use them. Same about your shoulders and neck. The more tired you are, the more often you will try to use them, or to make faces, or to stick out your tongue. It does not help! And it takes energy, so learn to be relaxed, even when tired.

The body position. Unless you are a master, and know what you are doing, keep your back vertical. Yes, you can bend back, or forward. Both are bad ideas.

The foot at the moment of the contact must be solid. If it is relaxed, or if your toes are not in a proper position, you can get hurt. Conditioning helps. Chudan mavashi geri

There are few important points in this technique. First of all, the distance can be so close, that you will not be able to add the hip movion.

In a very close distance, you will not be able to use your foot (chesoku or haisoku). Use sune instead, it works extremely well.

The opponent's elbows pose a danger, if instead of the ribs or hip you hit the elbow, you may get trauma. This is a mistake most beginners make. The solution is simple - DO NOT move your foot 45 degrees up - make sure it goes up first, and then moves HORIZONTALLY. By the way, the 45 degrees "from the floor up" kick is much less efficient, as it "scratches" the opponent's skin, instead of getting "in". Ura mavashi geri (with turn)

Let's assume that you are in migi (right) zenkutsu dachi. Turn your back to the opponent, changing to hidari (left) kokutsu dachi. Continue by bringing your left foot closer to the right (supporting) foot (to the neko ashi dachi position).

Turn your shoulders and your head, so that you can see you opponent over your shoulder.

Continue turning, and in the same time bring your left knee up.

At this point it is VERY important to keep your body straight. Many beginners would bend, and - when the technique is performed fast - it will literally shoot them to the side.

If, on the other hand, your body is straight and your head is projecting down to the heel of a supporting foot, you will remain balanced, no matter how fast you spin.

Once again: the projection of your head on the floor is initially (when you are in kokutsu dachi) betweer your feet. The more you move your weight to the right foot, the close the projection of your head should be to the supporting foot. Finally, when you are standing on one leg, the head must be EXACTLY on above your right foot. Sounds simple. But it will take you many days to do it right.

Finally, continue turning, and send the heel to the target by the smooth line. Make sure the foot is "solid" (as opposed to "relaxed and jelly-like") when it touches the target. Gedan barai - morote heiko tsuki

This technique is illustrating a very important point that you will see a lot in kung fu, but not very often in karate. After the gedan barai, how can we perform the punch with the same hand?

The "classical" way is to stop the hand completely, to bring it back, and to begin the punch from the initial position (near the armpit). However it is very slow and energy consuming.

The "martial" way is to continue the gedan barai, turn the hand (in a tata tsuki position, baby finger down, thumb up), but almost without moving it back. Instead, your hips make a powerfull "back - forward" move, making your shoulders to move back and then forward very fast and making the punch very powerfull.

A word of caution. If the technique is not smooth enough, or if you are not warmed up properly, you can easily hurt your back muscles. Ushiro mavashi geri - mavashi geri

The first kick is actuallu a defensive move. It will stop the opponent's ushiro mavashi geri. Then you need to bend your knee WITHOUT bringing the leg down, and perform the mavashi geri. The technique is nice, but it is certainly not for beginners.