Nei Kung
Means Internal Work. This is the first thing we learn, and we return to it repeatedly for conditioning. The ten Nei Kung postures (and the target levels for black sash) are:
- Embracing Horse (20 mins)
- Ride the Wild Horse (6 times each position)
- Playing Guitar (3 mins)
- The Compass (4 times)
- Double Dragons Leap from Sea (5 times plus 10 times fast, each side)
- Rhinoceros Gazes at the Moon (6 times)
- Ride the Tiger (3 times each side)
- Phoenix Spreads his Wings (50 times plus 20 times fast)
- Hit the Tiger (4 times each side)
- Owl Turns his Head (4 times)
This should take about an hour.
The bible for this discipline is The Book of Nei Kung, by CK Chu. The important points we have to know are:
- Head suspended
- Hips tucked under, knees out, toes in
- Chest concave
- Body rounded
- Shoulders down
- Waist loose
- Hip joints loose
- Deep breathing
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