Random Talk on Crouching

by Feng Wu, Translated by Chen PengCheng

The term Crouching, also known as ZhaMa or DunZhuan in China, refers to taking root in the ground. Its aim is to train Wushu practitioners and improve their sense of balance. Different crouching techniques can be found in China. I once practiced "crouching in the wooden stakes". Details are as follows:

1. Prepare two wooden stakes, 10 centimeters in diameter and 10 centimeters in height.
   
2. Drive the wooden stakes a distance apart in the ground, (don't bury them), then assume the crouching posture in front of them. Put your palms together, with your fingers up in front of the chest.
   
3. Raise your feet and jump onto the wooden stakes, maintaining the crouching posture on the stakes. Try again if you fail to stand on them or a stake falls over.
   
4. Stand on the wooden stakes and relax your body from the head down to the feet. Imagine that all the energy flows back to your feet.

I have also studied another crouching technique. It is quite similar to the one above. The only difference is that this one doesn't require the practitioner to imagine all the energy flowing back to the feet. The practitioner only stands on the wooden stakes, repeatedly jumping and turning the body 180 degrees. Chinese traditional Wushu always pays great attention to stable footwork at all times, and exercises like crouching on the wooden stakes can be a great help. I once met a senior master who practiced Horse Riding Crouching. He exclaimed, "In the old ages, people fought on the horses. When they rode, they only touched the stirrup with their tiptoes of the feet and the hip didn't touch the saddle, especially when the horse galloped. Such a posture demanded great strength of the legs. Later people began to exercise their legs and made them strong by imitating it on land. The senior master also taught his students in this way. He asked his students to touch the ground with their toes, lifting the heels and positioning the hands like holding a rein. When he gave lessons to his students about the Standing on One Leg Stance, he also asked them to practice in the same way.

There are many styles of crouching, such as T-Stance Crouching, Empty Stance Crouching, Bow Stance Crouching, Horse Stance Crouching and so on. Chinese traditional Wushu has a long history, designed/followed by numerous sects. Those sects center on different aspects. Some of them pay great attention to breathing methods, some highly value the leg techniques. Some are for hand training. Some for single finger skills. Some for jumping techniques. Though the methods of training are quite different, they all start with crouching. No matter the name given a crouching method, the purpose is clear. It aims to relax the body from top to bottom, increasing the strength of the legs, thus avoiding the floating of vital energy and keeping the body in balance. It also contributes to the harmonious release of energy.

Different styles of crouching involve different footwork. Some require that the feet be turned in a 45 degrees and positioned shoulder-width apart. Some require that the feet be pointed straight forward and placed shoulder-width apart. Some even require that the feet be positioned apart and with the feet turned out 90 degrees to form a straight line. Some require that the practitioner stand on stakes with his heels only. Some demand that the practitioner use the hollow of his foot or his toes to support the whole body. Some even go to such extremes that heavy objects are attached to the legs to help increase their strength. Although various styles of crouching can been found, they still have some things in common, especially the principle.

1. The head shall be straight, level and pressing upwards.

2. Eyes shall look straightforward. Don't rotate the pupils. If the eyes turn, an unrested mind arises.
3. Legs shall be positioned horizontally.
4. The spine, lumbar, and hip shall be straight. If not, they will impair the natural flow of qi.
5. Shoulders shall be leveled. If not, the whole body will be askew.
6. Hold the crouching posture for as long as possible. Avoid quitting too soon. Little or slow progress should be expected if you do not suffer any pain.

Written by Feng Wu, Translated by Chen PengCheng for KUNGFUMAGAZINE.COM

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