Beginning San Ti Shi stance of Hebei Style Xing Yi Quan
San Ti Shi is the basic training posture of Xing Yi Quan. It is a rear weighted stance that trains the body to express and absorb force in & from all directions. San Ti also contains meditation methods that cultivate a quite mind and the “one qi.”
Outwardly the San Ti posture simple, internally it is quite difficult to master. Through practice the body gradually transforms in a process that cannot be rushed. Holding San Ti for too long, before your body is ready and you will become stiff. Bad posture habits will be solidified along with the good ones, for this reason .
Some basic points about the San Ti posture for beginners.
- The heels should not be on the same line, a space of one and a half heel widths or at least one fist width should separate them. This is the most common beginner mistake.
- The weight is loaded on the back leg but the front leg is still grounded. Weight and grounding are separate things.
- The three points are extending. Extend the extremities of the hands, head and feet.
- Tiger holds it’s head – similar to suspending the crown in Tai Chi.
- The rear hand must be connected to the lead hand.
One can begin practicing San Ti posture by training resistance against the 6 forces. These are forces from the front, back, right & left, as well as lifing up and pressing down. A solid San Ti stance should hold up against all of these.
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.
San Ti posture testing.
- Forward pressure – resist force applied to to the raised palm.
- Backward pressure – resist pressure applied against the the upper back
- Lifting force – resist someone lifting you, also keep this in the lower palm.
- Downward pressure – resist being pressed down.
- Pressure from the left side
- From the right side
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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