Noble Stances (group follow along)
Stance Training
Noble stances are a combination of various stances from different styles of Chinese martial arts. Stances, in this case, meaning correct placement of the feet, knees, hips, and arm positions relative to ones center of gravity. Executing static positions and holding the particular body positions for anyway from a few seconds to several minutes reaps many benefits foremost being able to cultivate a strong and healthy core.
An obvious health benefit is the strengthening of the legs and lower body. This would include muscles, bones, tendons, veins and arteries within the legs, hips abdomen and the spine. Strength in these areas provide a foundation in order to transition comfortably from one position to another while maintaining stability and balance. This strength also helps to achieve correct posture and body alignment whether for everyday life or advanced levels of physical development in martial arts, sports, etc.
Other, not so obvious benefits are the development of self awareness, a strong will and internal strength (chi) cultivation. Weight distribution and its relation to ones balance, are also enhanced as the practitioner pays constant attention to placement of the feet and spinal alignment. Correct structural alignments can provide strength for self defense as well as free flow of energy for ones health.
After an understanding of the stances is obtained, focus shifts to linking them together. Static positions (non-moving) alone is only part of the exercise in the shown postures. Connecting the postures together or transitioning, is just as important as the postures. This would be similar to learning an alphabet but never advancing to forming words or sentences using it. After this level, additional attention to the finer details of body alignment, coordination, timing, speed and eventually power are the main focus.
Try to relax all muscles not specifically engaged in the particular posture. Muscles being utilized should maintain the minimum amount of tension required to stay within the correct alignment without causing extra undue stress. As completing the particular stance, one should exhale from the diaphragm and sink into the final position. This should give the sensation of being anchored or rooted into the ground for more stability.
The time spent on attention to details in achieving the correct positions develop a very keen sense of self awareness and self discipline. This awareness of ones physical self can directly transfer over to ones ability to become more aware on mental and spiritual levels. This type of training should not be underestimated whether for the beginner or the advanced level practitioner.
Key concepts relative to body alignment:
- spine is usually upright with the shoulders centered over the hips
- elbows and knees slightly bent in most postures
- feet, knees and thighs in the same plane with knees not extended over the toes
- head supported above the neck with the shoulders relaxed and downward
- hips parallel to the ground
- hands relaxed except were noted
