Hsing I Ch'uan (Xingyiquan) Application: 12 Animals style
San Cai (Three Bodies) form - (ward off)
This is an example application of the beginning form of Hsing-I Chuan (Xingyiquan) known as San Cai Shi (or, the Three Bodies form). In this instance, the opponent's elbows are exposed as he attempts a lapel grab, and therefore his attack is more simply neutralized with the least amount of force. There are a variety of ways to handle any attack situation. It is possible in this scenario to lift the elbows and shoot to do a single or double leg takedown. However, one simple approach is to bring the defender's arms around the attackers arms, pinning the elbows, and thereby exposing the opponent's center of gravity.
The beginning form of Xingyiquan, or San Cai Shi, has a variety of applications and usages. Supposedly, from this one, seemingly, simple form the entire contents of Hsing-I Chuan can be practiced and realized. This style of Hsing-I Ch'uan is organized using 12 Animals that group and teach the martial characteristics of particular actions. On a fundamental level, Hsing I is built on "Five Elements" (or "Five Phases") that provide a system for categorizing and understanding the relationships between types of actions.
The Three Bodies of San Cai Shi refer to the hands, the body, and the feet. The training involves alignment and the sequentiality of movement. The alignment is often learned by standing in the San Cai posture in meditation with the left hand pushed out at chest level and the right hand pushed down to the lower abdomen with the thumb pointing up at the navel. The root of the index finger on the upper hand is lined up with the nose, as are both hands, and the front foot. The torso is upright, yet at ease, and not leaning in either direction. Physically, sixty percent of the weight is on the rear right leg, while 40 percent is on the front leg. Hold the head up, but relax the neck. Relax the face and do not clench the teeth or lift the chin. The shoulders ought to relax, the palms are slightly concaved, relax the chest, suspend the tailbone as if sitting down, relax the knees, the ankles (especially), and sink through the Yongquan (or, "Running Spring") point on the rearfoot. The Yongquan is located in the center, behind the ball of the foot.
When moving into the Three Bodies posture, move the hands first, follow with the body, and trail with the feet. Once in the posture, relax the hands but keep the concavity, release any upward tension in the body but maintain erectness, stand still on the feet and pillar the front foot and sink the rear. Over and over, from up to down search out and release all tension and stress. Using "centers" can help you relax and center your entire self. The "centers" I am referring to are, for example (but certainly not limited to): the elbows for the upper limbs, the scapulae for the upper torso, the hips for the lower, the knees for the lower limbs. Use these "centers" and others you discover while standing, to release any tension you may encounter.
Some practitioners form the posture by bringing the knees together towards each other, while others open the groin and knees to ensure suspension of the tailbone. Regardless one is not better than another. The main point is that the hands, body, and feet work together sequentially, and yet as one unit. In meditation, this sequence successfully moves chi away from the head and upper torso, and in application the hands follow each other like multiple leaves and branches (hands and arms) followed by a strong stem (the body) and supported with "prop-like" roots (the feet).
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