Xìng Yì Quán (形意拳)

**Xìng Yì Quán** is classified as one of the internal styles of Chinese martial arts. The name of the art translates approximately to "Form-Intention Fist", or "Shape-Will Fist".

Xing Yi is characterized by aggressive, seemingly linear movements and explosive power that's most often applied from a short range. A practitioner of Xing Yi uses coordinated movements to generate bursts of power intended to overwhelm the opponent, simultaneously attacking and defending. Methods vary from school to school, but always include bare-handed fighting training (mostly in single movements/combinations and sometimes in forms) and the training of weapons usage with similar or identical body mechanics to that used for bare-handed intense fighting. The most basic notions of movement and body mechanics in the art were heavily influenced by the practice of staves and spears.

Bājíquán lineages that are known to also study Xìngyìquán include; Wu Tan, An Family and Baji Association.

## Relationship of Xinyimen and Bajimen

Xingyi Quan, one of the traditional Chinese boxing techniques, emphasizes the unity of inner meaning and appearance. Its three-body posture, five-element fist and twelve-shaped fist are all combined with traditional Chinese culture. Bajiquan, the term "eight-pole" comes from "Between Heaven and Earth, Kyushu Baji". Similar to its name, its boxing style is simple and unpretentious but it exerts rapid force. Moreover, it exerts force on the heel, walks on the waist, and penetrates the fingertips, so it has a great explosive force and is full of martial arts characteristics. Regardless of the type of boxing, there will always be different ways to the same goal, so there is not much difference between the two types of boxing when you practice to the extreme. But at the beginning, Bajiquan emphasized the change from rigidity to softness, while Xingyiquan focused more on training. Bajiquan pays attention to shaking the feet, while the Xingyiquan footwork emphasizes straight forward and straight back.

## **Excerpt from "The core secret of the 4 inner family boxing styles; Xinyiquan, Bajiquan, Taijiquan and Baguaquan"**

Translated and formated, The book was written by **Wu writer *Tie E Qilan:***

The endorsement of Yudong **Xingyimen**, the descendant of Yudong Xinyimen, the consultant of Zhenwuhun WBK, the endorsement of Lishi fighting of Zhejiang Security Bureau, and the coach of Wolves Fighting League:

Theory of Power generation in a straight, linear fashion by Xinyiquan, applicable to Liu Da Kai principles.

There is an old saying that Dantian will not jump, and fool around forever! Neijiaquan was created based on the commonality of rotation and compression, but it is not unique. The mindset of the Wu Gulun School of Shaolin Temple is also this way, and it is also an old type of boxing. What is the use of rotary compression? This is China's method of exerting force. Boxing and boxing are all vigorous, all moves are spirals, and all styles are open and closed. The central axis does not move, the two ribs rotate, and the pubic area opens and closes. What do you think of? Sharks, tigers, bellows, revolving doors... Chinese people have a unique talent to use the principles of heaven and earth for my use. This is wisdom, I am nature, and nature is me. There is no difference! Boxing originated from "pictograms". Man is not the king of all things, but man is the spirit of all things. If we understand, we must always take all things as our teacher

There are a lot of invisible happiness and practice behind this simple move. Xingyiquan exercises strength, not movement, and knowledge of movement. Therefore, behind the movement, the practice of Xingyiquan is kung fu and strength. Xingyiquan is to practice Mingjin first, and then dark Jin. Regardless of Xingyi or Taijiquan, traditional martial arts practice generally needs to go through four stages: revision of the body, change of strength, practice of strength, and strength. Standing stubbornly can solve the problem of correcting body posture and changing strength. Sansana and Wuxingquan solve the problems of strength and exertion. There are many essentials for standing stance, but the most important thing is Shenfa. Many people don't understand it, and some people understand it but don't pay enough attention to it. Therefore, stances cannot produce good results, and some people suffer from backaches.

I have heard someone say: "Strength from the waist" is very wrong. For Taijiquan, this is called "strength floating"; for Xingyiquan, it is called "floating strength"; for Shaolinquan it is called " Hard to root". As for martial arts, it's a life-and-death fighting skill. How to use your greatest strength and hit the enemy hard is its highest principle. How to give out your greatest strength as much as possible? I once said that the two largest, thickest, longest and most powerful muscle groups in our human body: erector trunk and gluteus maximus are attached to the spine and connected to the pelvis. Although Fajin is a joint exercise of the muscles of the whole body, if these two groups of muscles are fully activated and coordinated to exercise. We can exert our greatest strength-our spine, especially our pelvis, plays a big role.

The erector trunk muscles are on the upper edge of the pelvis, and the gluteus maximus muscles are on the lower edge of the pelvis. If these two groups of muscles are operated together, together, coordinately, and thoroughly, the pelvis must play a pivotal role. This is achieved through the rotation of the pelvis.

## Essence of Xinyiquan, Hunyuan Bajiquan.

Xinyiquan's posture is called "Hunyuan post." There are binding and expansion, swallowing and vomiting, ups and downs, oblique and upright. Since then, all fists have evolved and become the mother of fist techniques.

The essence of pile work

Hunyuan pile is a Wudang Daoyin technique, belonging to the Longmen School of Mind-Yimen technique.

According to legend, this exercise was created by Changchun real man Qiu Chuji before Zhang Sanfeng created Neijiaquan.

This exercise aims at pursuing the alchemy realm and achieving longevity. It pays attention to "quietness and inaction, health preservation." It not only has the external exercise method of turning rigid to loose, from loose to soft, and accumulating soft to rigid, but also Cultivating the true nature through practice, cultivating the essence and consolidating the foundation, returning to the basics and returning to the true inner strength mental method are indeed the full-form methods of strengthening the inner strength and the outer strength.

This method is based on the heart, concentrating on the mind, focusing on the spirit but not on the form, and on the inside but not on the outside. Incorporating the mystery of Promise and Tai Chi, including the wonder of strength and softness, is the Taoist way of "refining refined qi, chain qi to transform gods, refining the gods to return to the emptiness, and refining the imaginary and the Tao."

The exercises are based on binding and development, soft and supple, round and continuous, the momentum is curved, and everywhere is ringing.

Vigorous changes pay attention to changeable music, winding silk to follow the path, softening the rigid hair, the frame of the yin and yang and the five elements, and at the same time paying attention to morality as the head, focusing on cultivation and practice, and focusing on self-cultivation.

Inner training and health preservation, nobility but not expensive resistance, still intention but not strength.

The main purpose of external power is to practice "shape", which is intended to fall apart, soften, touch and soften, and be flexible; internal power is mainly to practice "qi", which aims to penetrate the meridians of the whole body, the qi revolves around the body, and return to the innate pure Yang body, calm secretion Acquired yin and yang two qi, practice cultivation, and expect to reach the superior pill state, in order to achieve the enrichment of one's own "essence, qi and spirit", and achieve the purpose of strengthening the body and cultivating both life and life. Practicing this skill for a long time, the strength is perfect, this is the demand of the martial arts.

Connotation

Hunyuan piles are derived from the combination of strength functions, aiming to nourish the body and enrich the strength. This is "chicken legs, dragon body, bear waist, monkey back, eagle bladder, tiger and leopard head."

The chicken legs are stable, the foundation is deep, and the support of one leg is like a standing tree pushing a heavy load, so it is said that the "golden chicken is independent".

The lower limbs of a person are the root joints of the whole body, and the stability of the root joints is the key to the movement of boxing, so the meaning of "chicken legs" is taken;

The dragon is a phantom animal with a vigorous body, soft and rigid, able to leap into the air and swim proudly. There is a saying that "the blue dragon is wandering", so the meaning of "dragon body" is taken;

The bear has a large body and a lofty and arrogant body. The twisting of the waist is the key to its action, so it is taken as the meaning of "bear waist";

The monkey back often assumes a bow-curved posture, either running or leaping starts from the curving back and leaping forward, while the back accumulates energy while the back stretches open, so the essence of "monkey back" is taken;

Eagle catching and preying claws are the basis. Before catching, the eagle's strength is at the root of the wings, which is intended to "root" strike in close combat, so it means to catch and strike;

The tiger and leopard are king in style, majestic in posture, with a stern look, and a look of deterrence when leaning up, so it takes the meaning of "the head of a tiger and leopard."

In summary:

The chicken has independent power, so it is the "leg" of boxing;

The dragon has the method of shaking, so it is the "body" of the boxing method;

The bear has the strength of equanimity, so it is the "waist" of boxing;

The eagle has the technique of beaming wings, so it is the "arm" of the boxing technique;

Monkeys have the ability to move spirits, so they are the "back" of boxing;

Tigers and leopards are the gods of majesty, so they are the "head" of boxing;

The six methods are exactly the same, meaning that the legs are firm and the foundation is strong, the figure is like a dragon, the waist is like a bear, the bladder is strong and rooted, the spirit is like a monkey, the tiger and the leopard are powerful, the six elephants are gathered together, and the shape and spirit are bound to be true.

Post-work conformation

Hunyuan pile is the fusion of six elephants, designed to refine Qi, nourish the energy and nourish the dantian function.

Nourishment requires "flexion accumulation" to explode internal strength. Therefore, the Hunyuan pile is composed of "round position". The round position means that the legs are slightly bent, the chest is slightly confined, the head and neck are slightly raised, and the body is in a bent half-squatting position. "Monkey viewing", so it is also called "squatting monkey pose."

In terms of boxing techniques, "round" contains yin and yang, and the yin and yang are in harmony.

The whole big circle actually contains three small circles: the legs are slightly curved to form the lower circle, the chest is slightly curved to form a middle circle, and the head is slightly tilted to form an upper circle.

The circle is the natural trajectory of the five elements, and mutual growth and restraint are all in its law.

Round to roll, roll to advance, inevitably forming upspin and downspin, internal rotation and external rotation, horizontal rotation and vertical rotation, horizontal rotation and smooth rotation.

Rotation is shape, rolling is vigor, moving like a spiral is invincible, rising and falling like springs accumulating strength and showing power.

Look at its offensive and defensive, watch its defensive and defensive offensive, stand up and move forward, stand up and fall to show the hit.

All changes depend on the operation of Yiyuan, all in the transformation of Yin and Yang.

Practicing skills

The purpose of practicing Hunyuan Pillar is to "deep inner strength and change freely", but it must be "three verses to be clear, and Liuhe to be true."

The whole body is empty for three quarters, and Liuhe is not really in vain. The three segments are the root segment of the lower limb, the middle segment of the chest and abdomen, and the tip segment of the upper limb.

The three-section is the general term for the parts of the human body, and it is also the key to the attack. The Hunyuan Pile is to temper the three-section strong body to give full play to the attacking function of the whole body.

However, it is necessary to keep in mind the Liuhe in the three quarters of tempering, so that the form and the spirit can be combined to achieve the free form and the skill.

Liuhe is divided into internal and external triads. Without the internal and external Liuhe, it will inevitably not be able to roll into one force, and it will not become a force, chaotic and chaotic, and it is difficult to achieve a positive result.

The inner sanhe is the union of mind and intention, the union of mind and qi, and the union of qi and force.

The heart refers to the brain, and it means consciousness. The mind must be united and the consciousness must be sharp.

As for the reflection of consciousness on movement, if there is no sufficient inner qi to cooperate, the dantian's inner strength is difficult to urge to reach the four stalks, so the desire to send out, "qi" first; "Strength" is the foundation.

Only when the "intention, energy, and strength" are united together can the spirit and energy be tempered into rigid and soft energy, and the dantian energy can be brought to the whole body.

The outer triad is the closing of the shoulders with the hips, the closing of the elbows with the knees, and the closing of the hands with the feet.

Outer triad refers to the three parts of the limbs. From a microscopic point of view, there is also the theory of "junctions within a knot".

The three sections of the root section are: hips, knees, and feet; the three sections of the middle section are pubic region, heart, and chest; the three sections of the top section are shoulders, elbows, and hands.

Three quarters and six fusions are the key to a solid foundation. No matter if you practice soft strength or strength, you must integrate the inside and the outside, not loose or loose, and move in the same way. fierce.

Pile work content

Hunyuan piles include squatting pubic fields, holding pubic fields, shooting pubic fields, smashing pubic fields, and raising pubic fields.

Squatting pubic region

The lower limbs are the roots of the human body, supporting the body and carrying weight.

The movement of fisting and the rushing explosion are also inseparable from the stretching and nailing of the lower limbs, so it is extremely important to enhance the function of the lower limbs.

Squatting in the pubic area pays attention to "cannot squat for a long time", breathe naturally, sink in the pubic area, lift the soles of the feet slightly, and absorb the air from the ground. Comfortable.

Stand a tiger step, like a stone pillar into the ground, can't push, can't overwhelm, when fighting, you can deal with it as stable as Mount Tai.

Hold dantian

Holding the dantian is a binding post with the added technique. The body is bound and the hands are lowered, the body is stretched and the hands are raised.

When used in boxing, it is to walk with the hand, step to hand, send it when it touches, and receive it when it is sent.

The hand comes from the pubic field, and then back to protect the pubic field to cultivate a high degree of unity of skill and footwork.

She Dantian

Shooting the Dantian is a technique to nourish the internal energy of the Dantian.

The burst of internal energy is the reflection of the consciousness to the action. It can change one inch in front of one inch, and not after one inch.

Smash the pubic area

Smashing the pubic region is the side turning function that nourishes the pubic region.

The side roll of Xinyiquan relies on the side roll of Dantian.

Dantian's roll, the moment of pulling the manoeuvre, it turns right into the side, and it hits right at an oblique angle, so it is said that "look at the oblique but there is a righteousness, and look at the right but obliquely."

When the opponent attacked from the front, I turned my pubic field sideways to avoid the edge, but when I turned sideways, I both defended and smashed, and then turned from defense to offense.

Yotanda

Raising dantian means that the body method and the technique are opposite, that is, the body is advanced in a low-advancing manner, while the technique is in a high-strength, the footwork is low in, and the technique is high. .

The five types of post exercises are all beam stretching (squatting on the pubic area is half).

Shu Zhan has the meaning of sinking the dantian and energizing the whole body, just like the nature of a spring, the beam is a compression spring, and the expansion is a stretch. The difference is that each technique has its own requirements. The suddenness of conditioned reflexes.

Smashing the dantian has the flexibility of offensive and defensive freedom, and raising the dantian has the strong offensive ability of low and high.

From the analysis of the strength route, there are not only the cross strength that blends forward and obliquely, but also the combined strength of height difference, and the recoil strength of avoiding middle. Therefore, if you practice Zeng Gong well, it is equivalent to entering the boxing gate, understanding the function is equivalent to knowing the method of boxing, and using good strength is equivalent to being familiar with Xinyiquan. In a word, practicing the post skills is to consolidate the foundation of the boxing technique.

Piling exercises

Squatting pubic region

Stand upright. The feet are close together and aligned.

Looking level, hold Dantian with both hands.

Press the left palm on the right palm, and then make a beaming motion.

That is, the head is slightly raised, the chest is slightly contained, the legs are slightly bent, and squatting slowly. As the body is tied, the arms droop slightly. When drooping, the shoulders buckle inward to promote the chest content, the arms close together, the arms turn inward, the palms of the hands are facing forward, the palm edges are next to each other, and the tips of the hands are hanging down to the knees.

At this time, the situation is "monkey viewing", and the body is in three circles (round neck, round chest and back, and round legs) .

At the same time, the three tips (tips of nose, tips of knees, and toes) hang down into a line to keep the center of gravity balanced.

There is no time limit for squatting pubic region, depending on physical strength.

Breathe naturally, relax the muscles, and lose strength.

Swelling, pain, and numbness is a normal phenomenon, and natural comfort is a response to skill. The longer you squat, the deeper your skill will be. This is the basic requirement of squatting pubic region.

Hold dantian

Holding the dantian is the continuation of the squatting dantian, that is, both binding and unfolding.

Following the squatting posture, he slowly kicked his legs and stood up, straightened his chest and back, and closed the top of his head. Then he clasped his hands in the pubic area to restore his posture.

She Dantian

The body style is still stretched and stretched, but the technique has changed. When hitting the right shot, tie up the right arm for a straight forward position, the back is up, and the hand is in a figure eight (the thumb and index finger are tilted, and the other three fingers are clasped). Protect your left hand on the inside of your right elbow.

When he stretched his body, his right arm turned and collapsed, and his right elbow collapsed to the pubic area, and then shot out again in a forward shape, turning the back upward. When tumbling, both arms make a twisting action, regardless of tumbling reflex, the left hand will always bend the right elbow.

In the left shot, the left arm is raised when the body is tied, and so on.

Smash the pubic area

Harness your body for smashing and spread your body for offense. Take the right smashing situation as an example.

When tying the body, raise the right arm flat, place the elbow at a right angle on the chest, and make a virtual fist.

When he stretched out, his dantian side turned to the left, but his head was facing forward, his right shoulder turned left to grab the front, his right arm hit the lower left, his left hand pulled back and turned left. When you stretch out, twist your fists and strike it. When hitting the left smashing posture, make a reverse action.

Raising Dantian

To raise pubic pubescens is to tie the body and hands up, and when the body is up and hands down.

When tying the body, lift both hands up from the pubic area, with the backs of the hands facing each other, with the fingers facing up, follow the chest until the mouth is flat, and then turn the palms as they stretch out, with the back facing upwards, and the palms facing down, falling from the front of the chest to the pubic area. The starting and returning hands are in a forward-rolling shape.

Pile Gong essentials

Essentials:

(1) The three tips must be aligned

The Hunyuan pile is round, with the tip of the nose, the tip of the knee, and the tip of the toe perpendicular, like a big circle cut into two pieces. This is the bright circle of yin and yang. If the three points are aligned, the center of gravity is moderate, neither forward nor backward, the qi can sink to the dantian, the center of gravity is on the center of the foot, the strength can be rounded, and the exercise can be free.

(2) Three hearts will shake

Sanxin refers to Dingxin Baihui, Zuxin Yongquan, and Palm Laogong.

The three points are the extreme points of the human body. Shaking the end points will give you ample energy. You can energize your energy as much as you can to reach the four stalks. How to shake? Slightly lift the soles of your feet when you tie your body, bend your palms slightly, shrink your heart slightly, and breathe in with three minds to fill your body. When stretching out, the feet are slightly pushed, the head is slightly topped, and the hands are slightly erect. Soft training soft shock, rigid training rigid shock.

(3) Be rigid and flexible

Rigidity and softness are strength, and two methods of rigidity and softness should be used to practice strength. The standard of "rigidity" is "brittle, fierce, fast, and real", that is, crisp, violent, quick, and real; the standard of "soft" is "light, flexible, uniform, and slow", that is, soft, flexible, well-proportioned, and slow. Both exercises can be reflected in the process of stretching, but the lower limbs are "stretched and nailed" for tacit cooperation.

(4) The buttocks must be collected

The Hunyuan pile is round, so the hips should not be pushed into a sitting position. If the hips are not round, it will produce a pulling force, which will not form an arc of Dantian strength.

(5) Contain breast and abdomen

Containing the chest and abdomen, the middle section must be concave, which is conducive to closing the door and closing the house, nourishing the pill and accumulating energy, and stretching out the internal energy to have a considerable impact.

(6) Sinking shoulders and elbows

The shoulders and elbows are the root and middle sections of the upper limbs. They are an important part of combat. Only by sinking the shoulders and hanging the elbow can the two sections be used flexibly.

(7) Songling Nature

Practicing exercises must be easy, natural, flexible, and joints must not be suffocated and forceful, and the stiffness must be changed. Only by retreating one's own strength, can real skill be nurtured.

(8) Luck gets the law

Inhale and exhale through the nose and inhale and exhale through the beam. It is the luck method of Xinyiquan, the method of yin and yang, which aims to invigorate energy with qi, and accomplish it in one breath.

(9) The pronunciation should be crisp

Xinyiquan has the meaning of softening and rigid hair. This means that when playing fast, the feet must be kicked, the head must be held up, the hands must be strong, and the intention must be restrained, the air must be strong, and the force must be strong. At the same time, the sound of "he" should be shouted, and the sound should be crisp and short, aiming to radiate the power of the four shoots.

(10) The magical use of eyes

Eyes are the monitoring gods that can see into the opponent's psychological changes, and they are also the screens that reflect the changes in the boxing technique. In order to firmly grasp the fighter opportunities and change the boxing technique at any time, my eyes must be fixed on the opponent's eyes. In order to keep the "point of view" unchanged, you need to adjust the angle of view to control the point of view by tilting the head up and down, so that the two lines of sight intersect and keep the point of view unchanged. Therefore, it is also called "eyes and eyes close together."

Pile skills are divided into two steps: static exercise and dynamic exercise.

Quiet training means staying on the spot, while starting a step means moving training. The content is all about holding, shooting, smashing, and raising.

Moving steps change from virtual spirit steps to tiger steps. Regardless of static or dynamic exercise, you still need to be proficient in the two methods of rigidity and flexibility.

When practising soft energy, keep in mind "it is too slow if it is too slow," and "it is too slow if it is too fast" when practising strength. At the same time, it is necessary to pay attention to the combination of rigidity and softness, and the accumulation of softness becomes rigid. Deep inner strength, nourish pubic strength.

Practicing Songs

The Hunyuan Pillar has deep meaning, but the training method is not very complicated. The body is stretched up and down, the hands are stretched back, and the legs are stretched and stretched. The practice methods are divided into static exercises in place and active exercises. Exercise. There are two training methods, rigid and flexible.

In order to enable beginners to correctly understand the practice of the exercises, based on years of practice, I have compiled the whole course of the exercises for the reference and guidance of beginners:

Hold Dantian in hands

Calm the body, calm the mind without distracting thoughts, relax and talk about the virtual spirit naturally

Keep your eyes on the body and bend your legs

With chest pulled back and shoulders inside, hands clasped together, sinking downwards

The tip of the finger hangs down to the knee and the palm of the hand can be seen while hanging down

Keeping the dust in the hole, no trace, abdomen, squat, round shape

Close your hips and wrap your hips as if you can bear your bowels

The tongue should be on the palate, the head should be slightly raised and the neck should be firm.

He inhales Shen Dantian Sanyuan and gathers one body into a beam

When you show your body, you must also talk about the virtual spirits slowly and constantly

Keep the neck and the jaw slightly on top

Extend your chest and erect your spine

Tighten the nails with a slight top, if you hit fast and make a huh

Pay attention to the three points, the two forces of yin and yang, remember the two forces.

## References

Jingwu Kungfu Martial Arts Cangjing Pavilion

Xinyi Fist Practice and Practice Handbook Five Diamonds Microshop

Beijing Science and Technology Publishing House Genuine Books

https://ppfocus.com/0/sp7562041.html