1. Posture
• Keep the back straight, whether it is upright or inclined.
• Relax the shoulders.
• Align the knees with the feet.
• When bending the knees do not extend them beyond the toes.
2. Stance
Front stance (Bow stance)
• Side to side, the feet should be shoulder width apart.
• Front to back, the feet should be 1½ times shoulder width or more.
• In a front stance, the torso should be inclined at the same angle as the rear leg.
• 95% of the body weight should be on the front foot.
• Generally, the front foot should point directly forward.
• The rear foot must be fully in contact with the ground.
• Depending on the technique, the rear foot is either roughly 45° or parallel to the front foot.
Rear stance (Cat stance)
• Side to side, the feet should be shoulder width apart.
• Front to back, the feet should be 1½ times shoulder width or more.
• The torso is generally vertical but occasionally pitched slightly forward, depending on the technique.
• 95% body weight should be on the rear foot.
• Depending on the technique, the front foot should only contact the floor with either the toes and ball of foot, or the heal.
Wide stance (Horse riding stance)
• Side to side the feet should be 1½ to 2 shoulder widths apart.
• The torso should be as vertical as possible.
• Your pelvis should be rolled forward to open lower back.
• You should have 50% body weight on each foot.
• The feet should point at roughly 45°, depending on ability.
3. Co-ordination
• Techniques should exhibit, whole-body, co-ordinated movement.
• The movement of the legs must start and finish exactly in time with the movement of arms and hands.
• The weighted foot should feel rooted to the ground.
• The technique should be discharged by the legs, controlled by the waist and appear in the hand.
• When performing in a group, whichever way you are facing, always synchronise your form speed with the person at the front of the group.
4. Focus and Intent
• Focus should be expressed by the alignment of the nose, middle of hand, front knee and foot, with the centre of the body.
• Your attention, gaze, stance and execution, should be towards one of the eight points, i.e. the 4 directions and 4 corners.
• The form should demonstrate your intent by showing purpose and commitment.
5. Smooth transition from one technique to another
• One technique should flow into the next without pause but each technique should still be clearly defined from beginning to end.
• Do not short-cut or blend techniques.
6. Balanced turning and stepping
• Fully commit the body weight to one foot before attempting to move the other.
• The transfer of body weight from one foot to the other, should be smooth and continuous.
• Turns should be performed at even speed.
• Steps and kicks should be controlled, not sudden or jerky.
7. Relaxation and softness
• Keep facial muscles relaxed and avoid expressions.
• The hands should be relaxed but not flaccid. They should move from the wrist, as if they are submerged in water.
• Do not raise the shoulders unless the application requires it, particularly when lifting the arm.
• Open hands should change from relaxed to tense on a push.
• Elbows should point down unless the technique requires otherwise.
8. Definition of Yin and Yang
• When one foot is weighted the other should be light.
• Body weight should not dwell on one foot, unless the technique demands it.
• Ensure the palms of the hands are perfectly opposing when required.
• Often when one arm is straight, the other will be bent.
• Generally, when one leg is straight, the other will be bent.
• Contract and expand the body as the technique demands, including the chest.
• Define the gathering and breaking action of the wave-like techniques.
• Highlight the up and down fluctuations in the form.
• Avoid extreme movements and overextending e.g. never completely straighten the elbow or knee joints.
9. Breathing
• The breath should be quiet, deep and with a natural rhythm.
• Do not force the breath to synchronise with the movements.
• It is natural for the body to exhale with exertion but do not force it.
• Breathing should be diaphragmatic rather than using the chest.
• Focus the breath down to the area below the navel, which the Chinese call the Dantian
10. Martial Spirit
• Martial attitude and expression should be defined in the technique.