Shi Da Pan (10 Foundational Exercises)

 Shi Da Pan 十大盤 (roughly "10 Great Basins" - pronounced Shir Dah Pan) is a set of 10 exercises from the foundational training in the art of Cha Quan, taught to me by my first teacher Dapeng. It is a set that was traditionally one of the first things a beginner in the art would be taught.

The exercises primarily target the legs, and as such they are part of my lower body basics syllabus, although almost every element involves a full body connection which teaches you how to drive the arms with the legs.

If you're a beginner, please do the exercises slowly, and not go as deep into the stretches, and build up over time. This set is intended to be done daily for the first 3 - 6 months of practice, and later be replaced by more difficult sets, however if you're not practicing every day it may take longer. It is likely that you will experience (sometimes severe) delayed onset muscle soreness, and the traditional method is to work through this, however everyone is different so please go at your own pace and rest where necessary to avoid overuse injuries.
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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 :)

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