The sixth posture of Luk Tung Kuen, known as “The Beauty Looking at the Mirror” is an exercise for both the hands and feet.
Starting position: The left foot takes a step forward. Raise the left hand to the level of the eyes with the palm facing the face. Keep the fingers straight. Thus the left hand looks like a mirror. Raise the right hand to thee back of the body with the back of the hand touching the backbone. Keep the fingers straight.
Movement 1: When count “one”, draw the right hand to the front of the body until the right wrist touch the left wrist and form a slant cross. Meanwhile raise the heels off the floor. Stand on tiptoes and turn the body slightly in a clockwise direction, draw the left hand backward until the back of the left hand touching the backbone. The right hand replace the left hand in the shape of a mirror. The position of the person is just opposite to the starting position.
Movement 2: When count “two”, draw the left hand to the front until the wrists of both hands are in the shape of a slant cross as mentioned in movement 1.
Draw the right hand to the back of the body until the back of the hand touching the backbone. Just reverse to the starting position.
Movement 3: When count “three”, repeat the same motion as mentioned in movement 1.
Movement 4: When count “four”, repeat the same movement as mentioned in movement 2.
Repeat the procedure for ten times. This posture is to form the hand in the shape of a mirror and the eyes should concentrate on the hand.
Among the various schools of Chinese boxing and exercise, there are similar postures as mentioned in posture 6. But there is no such movement as placing the hand at the backbone. It is because the other type of exercise emphasize counterattack as the method of self-defense while Luk Tung Kuen is only a gymnastic exercise by using the theory of physiotherapy to strengthen the body. By doing this posture, one can reduce one’s fat and enhance the agility of the body.
Beginners do not need to use effort at the very beginning. By the time, he or she gets used to the exercise, he or she can increase the effort.
The fifth posture, known as “Turn Over One’s Hand” is easy to learn. Just as the name suggested, it is the regular movement of both hands.
Movement 1: Stand upright, feet apart at shoulder width. Raise the arms slowly from the sides until they reach a horizontal position with the palms facing downward and keep the elbows and fingers straight. When start, turn the wrists in an anti-clockwise direction and count “one”. Repeat the same movement for ten times. This is an exercise for the bones of the wrist and the muscle and vessels of the palms.
Movement 2: The second part is the continuation of the first part. The hands are still stretching at a horizontal position with the fingers kept straight. This time, the palms are facing upward. Repeat the same movement as mentioned in movement 1. This time, turn the wrist in a clockwise direction. When turn once, count “one” and repeat for ten times. When finished, bring the hands down slowly.
The two movements of Posture 5 resembles each other but in fact the turning of both hands are in different direction. This alternate turnings in clockwise and anti-clockwise directions give the joints of the hands and the nerve endings some stretching, thus this exercise is well-balanced. This even gives some exercises to the acupoints of the hands especially the Hu Gu acupoint (合谷穴) and the Cun Guan Chi Mai (寸關尺脈). It facilitates blood circulation. The movement of raising both posture of Wei Duo Xian Chu (韋馱獻杵), the initial posture of “Yi Jin Jing” (Muscle Stengthening Exercise, 易筋經) But there is no turning of the hands. The same posture can also be found in the “Ma Xi” (Horse Play, 馬戲) of “Wu Qin Xi” (five Birds’ Play, 五禽戲) founded by Hua Tuo (華陀). But in the “Horse Play”, the two hands are raising up until they reach the horizontal position. But there is no turning over of the hands.
The fourth posture of Luk Tung Kuen known as “Arms at Horizontal Position” is a simple exercise with great effects.
Starting position: Standing, arms at sides, feet apart at shoulder width.
Movement 1: Raise the arms slowly from the sides until they reach a horizontal position, with palms facing downward. Keep the elbows and fingers straight. Use effort. Turn the head to the left with the eyes looking at the middle finger of the left hand. When count “one”, press down the middle finger only. When count “two”, press it once again. Repeat the movement for ten times.
Movement 2: Turn the head to the right, with the eyes looking at the middle finger of the right hand. When count “one”, press down the middle finger. Repeat the same movement for ten times.
It is worthwhile to note that no matter whether one press down the middle finger of the left hand or the right hand, the other fingers, the waist and the neck should be kept straight. Concentrate on the right hand when pressing the right-hand-middle-finger and concentrate on the left hand when pressing the left-hand-middle-finger.
In the Chan sect (禪宗) of Buddhism, there is one skill known as Yi Zhi Chan (one finger skill 一指禪), that is the prolonged and deep concentration of the eyes, the hands and the mind on one finger. The main aim is to achieve a deep meditation and intense contemplation. In this way, one can concentrate on one’s own mind. In ancient time, there is no such term as neurasthenia but Yi Zhi Chan can reinvigorate a person, thus attaining the function of curing neurasthenia. But the Yi Zhi Chan of Buddhist is to hold up one’s own mind. In ancient time, there is to press down the middle finger only. It is because our central nervous system is able to command movement of every part of our bodies. The pressing down can, no doubt, strengthen our nervous system. For those who are recovering from cerebral haemorrhage, their central nervous system has not recovered yet. During the first stage when doing this movement, it is not easy to concentrate one’s mind, but if one keeps on doing, one can recover from one’s nervous system. This is similar to the functions of physiotherapy.
The third posture of “Luk Tung Kuen, known as “Cross Hand”, aims at reducing the fat of the belly and enlarging the volume of inhalation of the lung. It is divided into two main parts.
Starting position: Stand upright, raise both arms upward until they reach a vertical position with fingers extended.
Movement 1: The palms of the hands are facing sideward. Straighten the elbows with effort. Place the wrist of the left hand in front of the right hand in the shape of a slant cross. When ready, count “one” and extend the trunk backward. Then bring the arms slowly down to the sides. Then raise both arms upward again, repeat the same movement for ten times. Breath in each time when counting. The muscle of the abdomen has been stretched and the volume of inhalation has been enlarged.
Movement 2: When finished doing the above-mentioned movement for ten time, raise both arms upward (same movement as described in movement 1) but this time place the wrist of the right hand in front of the left hand in the shape of a slant cross. When ready, count “one” and extend the trunk backward. This time, bring the arms down slowly not to both sides but in front of the chest. Then raise up the arms again and repeat the same movement for ten times.
By doing this exercise, the fat of the belly will be reduced as a result of the stretching of the trunk backward. Concurrently, the exercise can improve the elasticity of the joints of hands and the fingers. Besides, the bringing down of two arms to both sides and in front of the chest can bring some exercise to the joint of the arms and the shoulder. This can prevent rheumatism and the movement of contraction and expansion can strengthen the muscle of the chest and expedite the respiratory system. This posture shares the same theory with the posture “Liang Shou Qing Tian Li San Jiao” (兩手擎天理三焦) as practiced in Ba Duan Jian (八段錦). But this posture is more effective and beneficial to the joints of the fingers and the bones and muscles of the arm. Even if one suffers from rheumatism, this exercise can help to cure it.
The second posture, known as “Second Step of Open the Door” is in fact, the continuation of the first posture.
Starting position: Standing, heels together.
Movement 1: The fingers of the hands are interlacing together with the palms of the hands facing downward. The right foot takes a step forward. At the same time, lift the hands to the level of the rib of the right chest and raise up the arms a little bit. Bend the trunk and press downward. Try to touch the instep of the right foot. Keep the knees straight. When press once, count “one”. Simultaneously, when count “one”, breathe out. When stop counting, breathe in. Then, stand up and straighten the waist. Bend the trunk again and try to touch the instep of the right foot once again and count “two”. Repeat the same movement for five times.
Movement 2: Withdraw back the right foot and the left foot takes a step forward. Lift the hands to the level of the rib of the left chest with the fingers interlacing together. Do the same movement as mentioned in movement 1 for five times. But this time try to touch the instep of the left leg. When finish doing the above-mentioned movement, stand upright and lift the hands to the level of the chest. Press the hands close to the chest with the palms of the hands facing outward. (The fingers are interlacing together). Push both arms forward. When push once, count “one” and then withdraw back to the original position and push the second time. Repeat the same movement for ten times.
This posture is not so exhausted. Since the pressing down and the pushing out of the arms are beneficial to the joints of the wrist, fingers, elbows and shoulder, it can produce similar effects as has been done by physiotherapy. Concurrently, the pushing out of arms enables the cardiac muscles to have a slight throbbing. This facilitates the circulation of the arteries and veins. Therefore, even these who have slight heart disease can do the exercise as well. For those who feel exhausted after doing five times, there is no need for them to use so much energy until they get used to the exercise.
Since during the process of the “Luk Tung Kuen”, inhalation and exhalation coincide with the movements. Therefore the breathing method should be smooth and natural, that is, breathe in when one count “one”. There is no need to pay any particular attention to the method of respiration. One should bear in mind that one should not use the method of respiration as practiced in “Qi Gong” (Invigorating Exercises, 氣功) while doing the “Luk Tung Kuen”, otherwise, one will hurt the body. It is because “Qi Gong” is practicing diaphragmatic breathing while “Luk Tung Kuen” is practicing chest breathing. Therefore one only needs to use the natural method of respiration as mentioned above and that is enough.
The first step of most of the postures of Luk Tung Kuen is to stretch out both arms and all fingers backward. This is the initial step. It servers two purposes: first, the stretching of the arms and shoulder backward enable the muscles and finger joints to have some exercises. This is the preparatory procedure for the consecutive movement of the bones, muscles and finger joints; simultaneously, this stretching makes one to stand firm in order to balance the whole body. It is only the initial step of the first posture.
The first posture of Luk Tung Kuen, known as “Open the Door with Hands”, is composed of three parts of movement.
Starting position: Standing, heels together.
Movement 1: Extend both arms forward horizontally. (The arms have already stretched out backward during the initial step) All fingers, except the thumbs, which are in an upright position, are interlacing together with the palms of the hands facing the body. Then turn the hands inside out with the back of the hands facing the body.
Push the arms forward with efforts of the arm and the shoulder. Clench the jaws and take a deep breath. When count “one” aloud, release the gum then clench the jaws again; When count “two”, release the gum again but clench the jaws afterward until one count “three” then release the gum completely.
Movement 2: With the palms of the hands facing outward, draw the arms back and press close to the pit of the stomach. Stretch out both arms forward with effort and count “one”. Remember to use strength when stretching out the arms but there is no need to use strength when pulling them back. Repeat the same movement for ten times.
Movement 3: Place both hands at the position of the pit of the stomach (fingers are still interlacing together) with the palms of the hands facing downward. Bend the trunk and press downward. Keep the legs and knees straight. When press once, count “one”. Repeat the same movement for ten times.
The efficacy of this posture is that the repeated clenching of jaws is beneficial to the teeth. At the same time, the later part of the posture can help to facilitate the respiration and to adjust the regular movement of the cardiac muscle, which in turn facilitates blood circulation.
Beginners should first get use to the method before using effort. Beginners should increase the volume of exercise gradually. In this way, they will find no difficulty.
