Some parameters for practicing San Ti Shi stance of Hebei Style Xing Yi Quan
In San Ti training one should first practice resistance against the 6 forces. Front, back, right & left, raising up and pressing down. San ti should hold up to pressure from all of these.
Second, your heels should not be on the same line, but should be separated by one and a half heel widths. An exception to this is Song style, they stay very bladed, keep the elbow and ankle in and the knees out a bit, this is another method. Although the weight is loading or stacking on the back leg, the front leg is equally grounded.
Third, practice finding the extremities, sometimes translated as the points, pins or tips. The method of the feet is not taught publicly, at least I have never seen this taught openly. The method is sometimes referred to as “yin yang feet…”
Notice in the third photo I am in a more bladed posture, this is acceptable, especially for taller players. Apparently Li Cun Yi had a bladed San Ti, with slightly more space between the two Hu Kow. Many sources say the hu kow are kept on the same line, with the nose and front foot. This rule is not in all methods. “Setting the wrist” is another method.
Four. After you find the tips find the seven stars. These are the other joints of the body and the head. Study the method “Tiger holds it’s head.” This practice is similar to raising the ba hui point from tai chi.
In fact, if you are from a tai chi background like me, you can practice most of the 10 essentials points in San ti, although some adjustments must be made.
Five – Mind. The raised palm and arm should not be empty of Yi, eventually the shape of the three bodies should be controlled by intent. Eventually you can focus the intent on emptiness.
Finally, Laoshi Luo mentioned that practicing San Ti in 5 minute intervals is enough. You shouldn’t force long sessions. This will potentially ingrain mistakes as much as progress. I also read the same from another of Hung Yi Chang’s students, who said that master Hung had him practice 5 minute intervals, alternating the lead, with a pi chuan transition between.
This is the basic San Ti practice, after this there are the more nei dan type variations.
There are six forces used in San Ti posture testing.
- Backward pressure – resist pressure applied against the raised palm.
- Forward pressurse -resist force applied to the upper back towards the raised palm.
- Upward sit down to resist someone lifting you, also keep this in the lower palm.
- Downward – resist being pressed down.
- From left side,
- From the right side including neutralizing the third leg weak spot(requires direction from a teacher)
These concepts give the San Ti stance it’s name:
There are the three points: Head / Hands / Feet – These three must be aligned and coordinated.
There are Heaven / man / Earth – (head/intent), human (torso/heart), and earth (legs/stance).
There are three powers or San Cai 三才 – Mind/intent (Yi), energy (Qi), and physical force (Li) should merge into one.
See related post on Tai Chi Stances
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