Fight Mom

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One MMA fighter I haven’t paid much attention to is Michelle Waterson, “the Karate Hottie”, who fights “Thug” Rose Namajunas in UFC211 tonight. The winner of which will presumably challenge the formidable Joanna Jędrzejczyk, who I have written about before, for the Women’s Strawweight title.

In her last outing with the UFC Michelle made short work of the UFC’s golden girl, Page VanZant, winning by rear naked choke in the first round:

What’s interesting about Michelle is that she comes from a traditional Karate background, although to look at her fight these days she looks more like a Muay Thai/Jiujitsu fighter, but in the Page fight she made frequent use of the sidekick, a staple from Karate.

In the following video she talks about the problems of adapting traditional Karate kicking techniques to the MMA world. It’s interesting on a technical level and very refreshing in its honesty about what happens when ideas meet reality:

In the brash, trash-talking, world of MMA Waterson, with her traditional ideas of martial arts respect and humility, seems like a breath of fresh air. She’s down-to-earth, possessing a natural charm.

Her journey from Karate fighter, to MMA fighter, to world Champion with Invicita then moving to the UFC, having a daughter and her supportive husband, who gave up his boxing career for her are all documented in the brilliant film Fight Mom, which you can watch in full here:

https://www.uninterrupted.com/watch/WjKdtIcH/fight-mom

Win or lose tonight, Michelle has had a hell of a ride to get to where she is today, and I look forward to every chance I get to see what she can do in the UFC.

Life Hack: Brush your teeth in a Horse Stance

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We brush our teeth twice a day, morning and night. It’s a ritual that we don’t really think about, we just do it. But how about this for a little life hack? Stand in a Horse stance while you brush your teeth.

If you brush your teeth for 2 minutes a session, then switching to a Horse Stance will mean that’s 4 minutes of Horse Stance a day you’re now doing. That’s 28 minutes a week, 112 minutes a month and 1,460 minutes (or over a whole day) of standing in Horse stance a year.

So, why do this?

Firstly, why not? It’s dead time that you aren’t doing anything else, so you might as well get a bit of training in.

Secondly, training a Horse stance is really good for your health. It makes your legs stronger. I’ve heard it said that the Chinese believe we die from the ground up. If you look at old men they generally have skinny legs. By working the muscles in your legs in a Horse stance you stop them withering away. It’s a bit like the benefits you get from squats, but more evenly distributed over all of the muscles in the legs, not just the big ones in your thighs. Having well muscles legs helps your heart pump blood around your body – the calf muscle (specifically the Gastrocnemius/Soleus) is often described as a ‘second heart‘ because it helps to return blood from the lower leg.

And for the more superficial amongst us, you’re also working your butt muscles 😉

Thirdly, as your muscles complain and tighten you need to consciously relax them, smile through the pain and after a while it starts to feel enjoyable. You might not be able to do a full 2 minutes to start with, but after a few days, you will. You can feel the gains you make very quickly.

This ability to relax through the tension is essential for any sport or martial activity. You’re programming your responses to change from their habitual reaction of tensing to relaxing.

How to do a Horse stance.

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All you need is an old Chinese master to help you.

There are many varied and contrasting opinions on what a Horse Stance is, but I’m going to show you how to do the one I do, which I feel is the most doable, and has the added bonus of being mechanically sound.

  1. Stand with your feet one and a half times your shoulder width distance apart.
  2. Keep the outside edges of your feet parallel with each other.
  3. Sink down until your thighs are at 45 degrees.
  4. The weight is evenly distributed between right and left feet.

That’s it! If you look down you should see your big toe on the inside of your knee. If you can’t then you might be letting your knees collapse inwards, so just gently push them out a bit.

To stand in this position you keep your lower back relaxed (watch out for tension here) and keep your shoulders aligned vertically over the top of your hips (no leaning forward!) Keep your head aligned as if pulled up by a thread from the crown point (your neck should lengthen at the back and your chin tucks in slightly). The spine is lengthening upwards. Remember, don’t lean forwards. Stay upright so you can work with gravity, not against it.

If you do need to bend forward to pick up your toothbrush, etc, then try and hinge your body from your hips. Keep your spine lengthened and your head in the same alignment with your neck and shoulders. N.B. Don’t curve your spine to reach forward – keep it extended.

There are more extreme versions of the horse stance with the thighs parallel with the ground. Leave that for the young and foolish for now.

Here are some pictures of Tai Chi masters showing the type of Horse Stance I’m talking about:

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Sun Lu Tang

 

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Chen Xiaowang

 

And here’s a picture I found on Pinterest that demonstrates the technicalities:

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and another:

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Taking it further. 

You don’t have to stop at just brushing your teeth in a Horse Stance. I like to also wash my face in the stance as well. I would shave there too, but I can’t see myself in my bathroom mirror when I sink down into a Horse stance, so that’s currently a no go for me. Perhaps I’ll get myself a second shaving mirror…

 

Chess and JiuJitsu: Tim Ferriss learns a martial art in one week

This is such a well made documentary about BJJ by Tim Ferriss that I just had to share it. It doesn’t hurt that it features Marcelo Garcia – my favourite BJJ practitioner of all time – and it’s clearly cost a lot of money to make, because the production quality is really high.

Here’s the premise: Tim Ferriss – one of those highly productive/annoying bloggers/podcasters/millionaires/motivational/4 hour week talker types – is going to challenge himself to learn BJJ in one week using a concept from his best bud the chess champion Josh Waitzkin to do with starting at the finish. Instead of learning all about BJJ in the way the rest of us do, he’s going to start with a finish move, the guillotine, then work backwards from there, and then try to do it live on a world champion. Yeah, good luck with that!

It’s a good watch so enjoy!

Review: Notorious – The life and fights of Conor McGregor (Jack Slack)

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I’ve been a fan of Jack Slack’s fight breakdowns on Vice.com for years now. He’s got a keen insight into the fight game and a knack of knowing exactly why, on a technical level, one fighter just beat another. I’d go as far to say that he’s totally changed my appreciation of the depth of the technicalities of Mixed Martial Arts, and even inspired me to write a few breakdowns of my own.

So, I was really looking forward to this, his first proper foray into the book world, in which Jack (that’s his nom de plume) applies his writing sharps to tackle the MMA phenomena that is Conor McGregor. But here’s the thing – in short articles, his keen observational style shines, especially when backed up with video or GIFs of the situations he’s describing. In book format he’s limited to a few scrappy cartoon style drawings to illustrate his points. The result is a bit like listening to a boxing match on the radio – you just end up thinking this would be so much better if I could see what was going on.

The book is essentially Jack describing every single Conor fight in detail – right from his humble beginnings in Cage Warriors to to his title fights in the UFC. The endless blow by blow accounts of every match become something of a battle to get through themselves, and I found myself skipping paragraphs just to get to the more interesting and high profile fights later in the book.

It’s also noticeable that Conor the man is entirely missing from this book. There are no new interviews with him, no interviews with his friends or coaches. With no access to the star of the book all we have is a few quotes from other people’s interviews and UFC press conferences. We don’t really get any insight into the mind of McGregor. I’d love to know exactly how a kid with a background in pure boxing picked up all those Taekwon Do and Capoeria kicks. Where did he get them from? What was his inspiration? And how, exactly did he get so good at them? What are his training secrets?

What we have here instead is a straightforward analysis of every fight Conor has ever had. Perhaps I’m being too harsh because there are plenty of fun moments to be had in these pages, especially later on when he gets into MMA politics, but Jack is more of an analyst than a Booker prize-winning writer. In a longer format, and without video clips to illustrate his points, he slips too easily into cliche  – repeatedly calling blood “claret” – or churning out questionable analogies, like “with arteries closing faster than those of a Glaswegian chain smoker”.

If you want to find to exactly how the conflicting styles of Nate Diaz and Conor McGregor’s produced two of the most entertaining MMA fights in history then read on, for glimpses of what inspired the creative genius behind the techniques, we’re still waiting.

Rating: 3/5 glowing Tai Chi Notebook orbs

How meridians relate to Tai Chi

I think that somebody doing some background research into “Tai Chi” inevitably ends up looking at a picture of the “acupuncture meridians” and starts to wonder how they relate to Tai Chi Chuan.

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The meridians are used in traditional Chinese medicine practices like acupuncture, massage and pulse diagnosis.

It’s very easy to jump to the conclusion that specific moves in Tai Chi Chuan must affect specific meridians (since, you know, they’re both Chinese…), and indeed a lot of Tai Chi literature will tell you things like this – for example, you’ll see it written that Wave Hands Like Clouds works on the belt meridian or Needle At Sea Bottom works on the bladder meridian.

Do they really? Who knows.

I remember asking my Tai Chi teacher about this and he just brushed it off as unimportant. He was right, too. The thing is, when you do an opening outwards movement, Qi (if there is such a thing, and if there is, then it’s probably not what you think it is) is moving through all the meridians equally in an outward direction, and when you do a closing movement it moves equally through them all in an inward direction. This sequence of opening moves turning into closing moves, which turn again into opening moves, and so on, is repeated throughout all Tai Chi Chuan forms, and is therefore the key feature of the art, and where it gets its name – you continually move from Yin to Yang to Yin to Yang, etc…

You don’t need to worry about the acupuncture meridians for practical considerations. The meridians are not exactly the same as the muscle tendon sinew channels (Jing Jin) first described in the Yellow Emperor’s Inner Classic (Huang Di Nei Jing) that Chinese experts will talk about. The meridians are more modern, and roughly drawn over the top of the old channels (so are useful for illustrating a general concept, like their same sidedness, for example) but they’re more detailed/fiddly, and not as useful for practical work because of that. You need broader brush strokes.

In internal martial arts you want to develop the connections in the muscle sinew channels so you can actually feel them. You’re starting point for developing these connections would be to use open and close movements. So (generally) the channels that go up the outside of the legs and up the back of the body are used for ‘opening’ and the ones on the front of the body are for ‘closing’ movements.

Using reverse breathing you try and feel a slight tension on the surface of the body and turn that into an opening outward, or a pulling inward, sensation, matched with the movement. (E.g. I breathe in and try and feel a pull along the ‘close’ channels of my arm, and let that lead my movement). You need to let this connection become the driver of the movement, taking over from the local muscles. Your shoulders are usually a source of problems, as is relaxing the lower back sufficiently. Remember to drive power (Jin) from the lower body (closest to the ground). Connections start gossamer thin and build up over time.

Any Tai Chi form movement would work for this, so find one you are familiar with and open up the back and close down the front. However, if I were to pick a movement to start with then a single arm silk reel would make most sense. Like this:

After months of this work you should develop a sense of how the Dantien naturally controls things.

I believe this is the basic path.

Alternatively (using the way most of us Westerners get taught) people learn lots of forms, techniques and exercises that make them feel like they know a lot, but then in 20 years they might meet an expert and realise that they didn’t start with the basics…

Practical Shamanism

My old XingYi teacher’s Shamanism podcast is producing more material than I can actually keep up with, however a recent email pointed to three episodes that contain practical exercises that I though I’d share:

So…

Ep 16 lays down the foundation for what stage 2 is. The Amsgar, which literally means The breath. This is a deep look at the biology and science behind what it is we are doing here.

This is not to be missed. Its a fascinating foundation for whats about to come up.

Grab ep 16 right here – https://wovenenergy.com/beginning-stage-2-of-learning-shamanism/

Episode 17 introduces… wait for it… the Shamans Drum. Now this is like nothing you will have heard before. Its not about banging it and entering a so called trance. There is so much more to it.

Does the drum need to have a smell?

Listen to the episode to find out all about authentic and traditional shaman drums as well as a step by step look at this practical exercise called Boekhgeen Khengreg.

Grab ep 17 right here – https://wovenenergy.com/episode-17-first-amsgar-technique-boekhgeen-khengreg/

Ep 18 takes a closer look (again) at the importance of Chalicity and goes deep into our second practical exercise called Delgekh.

We also take a look at the difference between a technique and an exercise and how important it is not to confuse the two.

Grab ep 18 right here – https://wovenenergy.com/episode-18-second-amsgar-technique-delgekh/

Fist Under Elbow, and natural posture

Here I want to discuss what a natural posture means in Tai Chi Chuan. I was working on the posture we call ‘Fist under elbow’ with a student today. The posture looks like this:

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Fist under elbow – Yang Cheng-Fu

The word translated as ‘fist’ could also mean ‘punch’, so you could equally call the posture, ‘Punch under elbow’. It looks a bit like the Judo Chop I talked about recently, but it’s not done like that at all in application. Instead of a chopping, downward, movement it’s a forward and outwards, palm strike done with the left hand. You can see this immediately when you see it done in motion. Here’s Yang Jun, the grandson of Yang Cheng-Fu who is pictured above, teaching the movement in his family’s style of Tai Chi.

You might ask why your other hand is punching under the elbow. I was always taught this was a hidden technique, where you’d turn the left hand into a deflection of the opponent’s attack and punch them with your right, but in the Tai Chi form it wasn’t show explicitly, and the punch was hidden away under the elbow… In application, it looked a lot like a little bit of Wing Chun Kung Fu.

I always have doubts about the validity of these sorts of explanations though. Firstly, I don’t know why you’d want to hide a technique like this? Who are you hiding it from, and why? And it’s not an especially deadly technique, so it’s not like it is dangerous for people to see it. There are much more dangerous techniques shown openly in the form. And secondly, if you don’t actually practice it then you’ll never actually be able to do it under pressure, so hiding things away is not an ideal practice method.

I think it’s much more likely that the posture itself has special cultural significance (as say, part of a religious ritual, or maybe it relates to Chinese cosmology), so was included in the Tai Chi form sequence, or perhaps it’s something of a signature move that was handed down over the generations from an older martial art, and has lost its original meaning, but remained as a kind of nod of respect to the forefathers.

Either way, it’s in the Tai Chi form now, and shows no sign of being removed, so we might as well get on with learning it properly.

My point in writing this article was that I find students generally don’t perform this posture particularly well. Perhaps it’s something to do with the arm position being slightly uncomfortable unless you can relax sufficiently, but it seems particularly suited to making mistakes. Maybe it’s because it looks a bit like an “on guard!” posture, but if you ask a student to take up this posture they will invariably hunch the shoulders, or make their leading arm too stiff and aggressive, or get the angle of the hand and fingers all wrong.

Here’s an example of what I mean. Look at how tense this guy’s arms are:

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He’s holding up his right elbow instead of letting it drop. His left arm is almost locked straight and both arms are too high: Instead of ‘sinking the chi’ he’s letting it rise up, which makes him unsteady.

In Tai Chi the shoulders should naturally round and the elbows should drop – this makes your posture softer and more relaxed – ‘sung‘, as we say in Tai Chi.

If I was to walk up to the person above practicing on the beach and at the moment they formed their Fist Under Elbow I was to slap their arm away at the elbow then the chances are that I’d severely compromise their structure and balance, possibly knocking them over, giving me ample room to attack.

In comparison, if you look at the picture of Yang Cheng-Fu above again, then you can see he is much more relaxed and comfortable in his stance. You get the feeling that if you tried to slap his arm away he’d be able to just let his arm go with your motion, and let it swing back around and slap you in the face! (This was exactly what happened to me the first time I got hands-on with my Tai Chi teacher, so I can talk from experience!)

Yang Cheng-Fu’s more natural posture means that his centre of gravity is within himself in the area of the dantien. And because mind and body are linked, it’s more likely that his mind is focussed and aware of what’s happening. Once your physical centre of gravity starts to shift out of your base, so too does your mental focus. And equally, if your mind is all over the place when you’re doing your Tai Chi form then, more than likely, your physical balance will suffer for it.

In an ‘internal’ martial art we try to harmonise what’s happening between the external and the internal parts of the body. That’s what I’m trying to do in each posture of the Tai Chi form – become more centred,both mentally and physically. I want to have a more natural body that is free from artificial posturing. Postures that look ‘held up’, as if from invisible wires from the ceiling, are not as useful for combat as natural, rooted, aware postures that can meet the demands of the moment.

(A quick tip for getting a more natural posture is to take up a posture from the Tai Chi form, put your arms in what you think is the correct position, then take a big breath in, all the way up to your shoulders then let it all out in one big gasp. Let your arms settle to where they need to be, rather than holding them up. That relaxed, sunk, posture you now have is what you should be looking for in Tai Chi Chuan.)

As it says in the Tai Chi Classics:

“The postures should be without defect,
without hollows or projections from the proper alignment;”

“Stand like a perfectly balanced scale and
move like a turning wheel.”

“The upright body must be stable and comfortable
to be able to sustain an attack from any of the eight directions.”

Doing Tai Chi right -the road less travelled

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A Tai Chi Chuan performer dong a form, as viewed by an observer, is not in a binary right/wrong state. If it were then everyone would be ‘wrong’ because Tai Chi is that point of perfection that everybody is striving towards. I’m not talking about superficial things that form competitions are judged on, like the wrong height for an arm, or the wrong length of stance. I’m talking about maintaining a perfect state of equilibrium (yin/yang balance) throughout the movement. Constantly going from open to close in perfect harmony. Even the best experts are making little errors constantly as they perform a Tai Chi Chuan form, they’re just so much better than the average person that we can’t see or appreciate them.

But equally, all roads to not lead to Rome. Not everyone doing Tai Chi is on the right track. There are so many side roads you can wander off on, especially with so many other tempting martial arts available on the high street that are a bit like it, but not the thing itself.

There’s one particular side road I want to discuss here that is so close to Tai Chi, but also, so far from it, that you’ll never get there if you go too far down it.

“a hair’s breath and heaven and earth are set apart.”

 

One thing you’ll find a lot of people, particularly instructors who are into the martial side of Tai Chi, doing is putting their weight into things, rather than moving from the dantien.

So what do I mean? Well, think of it like this: if somebody is doing a Tai Chi form and each time they lift and arm they keep their body relaxed and let their body weight fall into the arm they can generate a significant amount of power, while appearing to remain relaxed – all the things Tai Chi is supposed to be.

It’s impressive, and will convince a lot of people of your awesome martial prowess, but it’s not really how Tai Chi is supposed to work. If you’re committing your weight into a technique then you get a lot of power, but you also get a lot of commitment. As an analogy, it’s rather like swinging a lead pipe to hit somebody. If you make contact then fine, you’ll do a lot of damage, but if you swing and miss then you can’t change and adapt quickly enough to deal with the opponent’s counter.

In contrast Tai Chi is supposed to work like a sharp knife – you can generate power without committing your weight into the technique, so you can change and adapt, just as if you were switching cuts with a blade. The knife is so sharp it doesn’t need a lot of weight behind it.

To get this curious mix of non-committed movement and power you need to move from the dantien. This requires a co-ordinated, relaxed body, that’s driven from the central point. This type of movement really does involve re-learning how to move and is developed in things like silk reeling exercises and form practice.

Learning to put your body weight into techniques is comparatively much easier to grasp, and may even be a useful first step, but it should never become the goal of your practice. It’s only when you come up against somebody well trained in dantien usage that you realise the inferiority of other methods.

I’m now a writer for Jetli.com

So, a while back I mentioned that I’d been contacted by a major martial arts website about writing some articles for its launch. Well, today that website launched!

Please check out Jetli.com

Yes, that’s the famous martial artists and film star Jet Li!

At Jetli.com we strive to bring you content that is exciting and inspiring. We are drawn to stories that highlight people all over the world that chase their dreams no matter what. From the boxing gyms of London to the favelas of Brazil, we have found heroes who live with the values of martial arts at the center of their lifestyle. You’ll see dedication, courage, humility, and generosity. Amazing stories await you at Jetli.com!

I’ve written quite a few articles for Jet already – it looks like two have been published, so here they are:

Coming Full Circle: How Movement Culture is Taking Martial Arts Back to its Roots

 

How to Avoid Being Attacked

 

Look out for more from me coming soon here: