Week 5

Stances

Sitting Stance

• Front leg bent over back knee
• Front foot completely flat on ground
• Back foot up on ball of foot
• Back knee almost touching ground (but NOT quite)
• Back straight
• Punching forwards with full extension
• Back hand by side

Empty Stance

• Back leg bearing approximately 90% weight and bent
• Back foot at approximately 30°
• Back knee pointing in same direction as back foot
• Front leg straight with toe pointed (touching ground)
• Hips pointing forwards
• Front palm with back hook
• Keep your back straight!!!
• Lower is better but never at the cost of correct posture

Drills

Horizontal Turn

Ready Position

Step forward and push Palm

Step through and bring back palm over

Double Palm forwards

Continue palm in downwards arc, turning body to the side

Continue rotating arms and body whilst arching back

Complete full rotation with arms anti-parallel

Windmill Turn

Ready Position

Strike upwards with right palm

Bring right palm up and over body so that arms are anti-parallel (like a windmill)

Continue turning body and arms

Complete full vertical rotation of arms

Keep arms rotation to right side

Complete second full rotation with arms anti-parallel (like a windmill)

Download video demonstration
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Resting Stance Drill

Download video demonstration
(Right-click on link and choose "Save As...")