Presenter: Kelvin Ho Length: 40 mins Difficulty: 3/5 Language: English
Year: 2021 Location: Toronto, Canada
This lesson covered a number of different basic exercises:
1. Stepping Drill
2. Block Touching Coating (Elbow-in and Shovel-Out together)
3. Fetch Water
4. Positive Circle
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Class Notes: 20210604
Forward Step
1. Weight on back foot
2. Front foot out: heel first, ankle locked, toes pulled back, so foot makes and maintains 90-degree angle with shin
a. Image of upside-down umbrella opening
3. Shift to half horse stance
a. Lock extended front leg
b. Front leg not active
c. Hips do not turn or rotate, only translate laterally to drive movement
d. Foot lands 45 degrees to translation axis
e. Front knee does not move forward
Block touching coat
1. Practice exercise at 12-minute mark. Practice 100x to coordinate arm circles with shovel step.
2. Eliminate knee pain
a. Line up kua with heel
b. Find this alignment by leaning back
c. Never lean forward
d. Applies to all single leg postures: Buddha Attendant, White Crane etc.
Kua
1. Kua is the ball and socket joint in the hip
2. Opening the Kua means rotating this joint
3. Practice Fetch Water to open front Kua
a. Knee must not move. Practice with knee pressed against hard surface to train correct movement. If knee moves, Kua does not open.
4. Shoulder is also ball and socket joint and there are similarities in opening, which become apparent with practice
Positive Circle
1. Concentrate on 3 count circle, additional elements will happen automatically if 3 count is performed correctly
a. In with elbow: elbow comes straight back to ribs
b. Turn with waist: shoulder does not move, but waist turn and shoulder joint rotation moves elbow to body centerline
c. Out with hand: shoulder rotates to go over, it does not move back