Jibengong - Foundational Exercises

基本功 Jīběngōng:

Foundational Work; Essential Training

It is common for most styles of traditional Chinese martial arts to have their own set of foundational exercises.  These exercises are given to beginners to prepare their body and develop the soft tissues and structure before moving onto more complex practices. While the exercises vary greatly style to style, the approach to practice is typically similar.  They usually involve some auspicious number (18, 21, 36 etc) of simple motions that are sustained for long periods of time (up to 2 hours in some cases!) on any given day, and repeated daily for the initial months or years of practice. 

This 'slow-burn' style of practice transforms the physical structures in a way that is not possible with modern western modes of training. Because it comes from a completely different culture, it is necessary to put down any existing ideas about how to train.  Reps, sets, rest periods, etc are not at all important and making minute adjustments of these aspects will not really change the results in a meaningful way.  In some cases it will completely nullify the results.  What is more important is that certain qualities appear during your practice. These qualities are not something that can be easily explained - like trying to explain colour to a blind person. When the tissues are *worked* in the correct way, many things can and do arise.  What we are primarily looking for is the spontaneous dissolving of tension that changes the experience of the exercise mid-practice. Ideally it will go from 'burning-hell' to 'incomparable pleasantness', however there are many other possibilities too - be careful not to fall in habitual traps. 

To find these qualities, the basic approach is to sustain the exercise for as long as possible, while being as relaxed as possible. This is not something that will appear in your first few sessions so if you are interested in these kind of results it is necessary to tinker, play, explore and most importantly maintain a daily or near daily routine for a reasonable amount of time (30-90 days on any given exercise is my usual recommendation, although this may be a lot longer or shorter depending on the human).

The particular exercises you see in this set are a collection of my favourite exercises that I picked up over my time training with Dapeng Wang.  They are not from any one set, although many of them belong to the art of Cha Quan or the family style of Qigong that we also learned.

To train these, pick a handful of the exercises that you find most appealing and practice non-stop for 30 - 90 days, then tag them out for some new ones after that period.  Practice each individual exercise for somewhere between 3 and 10 minutes, which would generally mean a session of jibengong will go for 10 - 30 mins (or 60 if you're brave!) where you do 3-4 exercises with minimal rest.

Feel free to drop me a message if you have questions and I will do my best to answer.  If you are interested in more specific guidance, online training is available (details here).

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Craig Mallett



I am a teacher (and student!) of the Daoist tradition known as Ba Men Da Xuan. The tutorials shown on this page are *not* from the Da Xuan tradition, rather they are a reflection and repository of my accumulated practices before this, including a decade of training traditional Chinese martial arts (Xin Yi Liu He, Cha Quan and Yang style Tai Chi) under Dapeng Wang, various explorations of MovNat, Ancestral Movement, Gymnastic Bodies, various Movement Culture modalities, Stretch Therapy, Physical Alchemy, Parkour, Dance, and much more.

Many of the courses found on this page bear the Aware Relaxed Connected or Physical Alchemy logo and website.  ARC was the original name of my solo explorations, and from 2017 - 2018 I was joined with Dave Wardman under the banner Physical Alchemy (a banner which this site shared for a time). ARC no longer exists and Physical Alchemy has returned to being just Dave; I am now back to rolling solo - this time without a particular brand name, just me :)

Contact Me:

email :: craighmallett@gmail.com
facebook :: https://www.facebook.com/CraigMallettDX
Instagram :: @craigmallettdx

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