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Shin Jin Ba Gu is a Lan Shou style power stretching set. Just like spiral training specifically trains for spiraling biomechanics in Chen Style (chan shi chin), power stretching specifically prepares the bone, tendon, ligament for whole-body connection, one-unit movement in chan shi chin.This is what I have learned from my teachers Lan Shou Masters George Xu, Wu Ji and Ye Xiao Long, as well as Wang Ming Bo and Shou Guan Shun. Susan Matthews presents instruction ranging from detailed techniques to overarching concepts on the biomechanics of key movement principles of taijiquan, such as zhong ding, dantian, open and close, and spiral anatomy. In her unique trademark approach, Shifu Matthews integrates neuroscience and her extensive knowledge of anatomy with using mind intention and energetic awareness to move the body. Excerpted from Spiral Anatomy by Susan A. Matthews, MS, ND, Serai Communication Arts, Pub. This is the essence of which distinguishes taijiquan from other forms of martial arts, as well as other forms of exercise.

George Xu presents it almost as a Qigong practice, while Ye Xiao Long demonstrates martial applications and amazing flexibility. Further practice takes power stretching into three dimensions extending outside the body as demonstrated and taught by George Xu in the first two videos featured in this series. George Xu's Nine Categories of Training covers many single basic movements that form a powerful foundation for overall taiji training. She describes and demonstrates techniques, and leads workshop participants in simple, single movements common in taiji practice. The second way describes the same movements with soft, relaxed qi. The first way is taught describing the anatomical details of power-stretching in which one part of the body is set up in opposition to another, creating an isometric stretch around the joints. The translation is somewhat misleading, it is not as one usually thinks about stretching, nor is it like yoga, but power stretching is a form of isometric stretching (muscles stay the same length) combined with using ground forces to actively stretch and manipulate the joints. This is my way of describing how I understand power stretch using my education and experience in anatomy, biomechanics, and neuroscience combined with 30 years training in Chinese Internal Martial Arts.

It is a radically relaxing and deeply revitalizing form of energy-balancing bodywork, uniquely blending assisted yoga postures, stretches, breath techniques and traditional Thai massage techniques into a blissfully integrated experience. You get the added benefit of an excellent training experience that encompasses many practices that he has offered through the years including: hun yuan qigong, spiral training (chan shi jin), power stretching, some Chen form, and sitting qi circles. As a rule, they use the HealthKit API and Google Fit to get data from the Apple Watch and other fitness trackers. It has a free trial and is available from Google Play Store and Apple Store. You get more than 20 meditation audios for free with each session lasting for up to 20 minutes. Unlike other apps that charge you, you can get this app for free. The illustration above does not depict this correctly (the buttocks is not actually touching the wall in it), but it was the closest I could get to show the wall and feet on it. This is a great way to prepare for the goal, the final Plough, shown above. This method works well to create a strong root, great balance, and formidable power.

Power stretching stretches the connective tissue fascia and joint capsules and is the method to correctly realign the skeletal structure to align the posture for maximum relaxed, loose, yet alive action. Tendon and bone stretching set is a very effective method of strengthening the connective tissues of the body as well as bones and joints. The joints and attendant stretched connective tissue becomes more hydrated, elastic, and bouncy. These are practices of purification given in Hatha Yoga to purify and prepare the body for more advanced form of Yoga practices. Nowadays, Master Xu moves much more energetically and with what he calls "spiritual" awareness. In his usual approach, Master Xu leads Telluride, Colorado weekend workshop participants in doing the very moves he does himself to train. He also works with participants in Da Lu, or walking push hands. If you're interested in well-focused physical, nearly two-hour training experience, this video will be a good one to use to follow along with Master Xu as he leads workshop participants. This August 1997 vintage footage on VHS, digitized into digital format, is a fairly early representation of Master Xu's approach to workshop training.

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