The bear model
The foundation of all.
熊型 xiong xing
Circle-walking in bear structure
Place the hands forward at about hip height, palms down in ox-tongue form, so that the arms form a natural rounded shape. Do not round the shoulders to point the fingers towards each other. Turn the torso gently towards the circle, until the outer hand is in line with the outer foot. Look around the arc of the circle. You may gaze slightly down at the line across the circle, as the bear model is somewhat meditative, though of course do not look down at your feet.
Bear circle-walking is used to gather qi and feel full, so it must be done slowly. Usually a practice session starts with bear walking, at least until you feel solid and full. If you are feeling weak, then certainly start with bear walking to build up the qi.
The bear model opens up the kidneys and fills them with qi. The kidney area determines whether or not the upper and lower qi can connect, so this is of upmost importance to your health and in getting whole body power. On the external level, this model develops the strength of the body core. It helps to strengthen someone who is light and flexible but weak
The bear circle-walking connects the whole body. All movement is done from the tendons (this includes ligaments and fascia). There are two large tendon/ fascial links that connect from the top of each side of the neck to the same side foot. All the most important parts of the body are along this large line. All other tendons in the body assist these two, so in order the change the tendons, the large tendons have to first change. Circle-walking in the bear model is the best way to change the large tendon / fascial line. The most important part of these lines is the lower back. If the middle is strong then the tips gradually get stronger. So bear walking concentrates on the lower back and waist area
It is easy to keep balance in bear walking, but because you want to really settle and relax, it is more difficult to keep upright. People who have trouble staying upright should do more dragon walking.
Bear circle-walking is not a ‘beginner’ method. You should always do some bear circle-walking.
The eight mother palms of the bear
1. Rolling Over Change 熊形翻身掌 xiongxing fanshen zhang
This trains techniques of alternating left and right, livening the waist, and alternating upper and lower.
Action One: Walking with the left side in, koubu the right foot. Bring the bear shape over so that you end up with the right hand at the jaw. This traps the opponent’s arm on your shoulder. Do a left hand palm up stirke to the belly or groin. The right hand is natural behind.
Action Two: Left foot step forward to tiaoda. Do not take a follow-in step. Bring the right arm through to tiao and hit with the left arm.
Action Three: Step the right foot up towards the left foot to a closed horse stance. Right tanzhang.
Action Four: Step the left foot forward . Single left zhuangzhang. Do not take a follow-in step.
Action Five: Step around to change sides (similar to single hook, but without a hook).
2. Swimming Body Change 熊形遊身掌 xiongxing youshen zhang
This trains double zhuangzhang, crossing steps, and entering. I don’t know this change.
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3. Behind The Body Change 熊形背身掌 xiongxing beishen zhang
I don’t know this change.
4.Returning Body Change 熊形回身掌 xiongxing huishen zhang
This trains liaozhang, tiaoda, and continuous tan – chuan. I don’t know this change.
5. Pressing Body Change 熊形擠身掌 xiongxing jishen zhang
I don’t know this change.
6. Crossing Hands Change 熊形十字手 xiongxing shizi shou
I don’t know this change.
7. Double Separating Punch 熊形雙分捶 xiongxing shuang fen chui
I don’t know this change.
8. Shoulder Strike 熊形肩打法 xiongxing jian dafa
I don’t know this change.