Innae Gong Chun

Printer-friendly versionh1. A Study of Heavenly Patience The purpose of the Innae Gong forms is to bring traditional Taekwondo and martial arts blocking and striking movements into the Kimoodo healing arts and focus on the motions and breathing during the movements. Proper technique utilizes __dynamic tension__ (a combination of isometric and isotonic exercise) along with stretching. Emphasis is also placed on deep breathing to completely circulate the air in the body, removing stale, nitrogen heavy air with fresh, oxygen rich air. Opening the air channel through deep breathing requires a repeated cycle of expanding and contracting the lungs to completely circulate the air in the body. This removes stale, nitrogen heavy air and replaces it with fresh, oxygen rich air. As the student progresses, they should begin to see the breathing as a continuous activity starting from the very beginning of the movement and continuing to the very end of the movement. These forms were named for patience because it is easy to get frustrated with all of the specific movements. For many people just learning the first Innae Gong Chun form is a study in patience itself; some claim it is the most difficult form to master because of the combination of martial arts movements required. Certainly, after the first six forms, these forms become more demanding and students are cautioned not to become frustrated if they have difficulty in completing them. Innae Gong Chun forms begin from a natural/ready position, known as _joon be_, and return to a natural/ready position at the conclusion. All forms use open hands for blocks and pushes/strikes and when the hands are _chambered_. h3. Chamber Chamber means to bring an arm or leg to a position that naturally prepares it for an immediate action, such as blocking, striking, or kicking. When chambering, the body part must be able to efficiently move without interference from another body part in order to be effective. Chambering may include a single hand at the side of the body for a strike, both hands crossed in front of the body for protection, or a foot pulled in tight to the opposite leg for a kick, among many other potential positions. _Side hand chamber_: When a hand is in the side chamber position, it should be held between the belt and the bottom of the rib cage. The palm of the hand faces upwards, and the elbow is pulled back tightly toward the body. _Cross hand chamber_: The cross hand chamber position is also an often used chamber in the Innae Gong Chun form. The arms are crossed half way between the wrist and the elbow, forming an "X". The point where the arms cross should be directly in front of the sternum. The palms may face towards or away from the body (or one may face each way), depending on the particular form, with the fingers pointing up and pressed together. h3. Strikes and pushes For the Innae Gong Chun forms, strikes and pushes are exactly the same motions with varying speeds. A push is performed slowly focusing on keeping the muscle tight during the entire motion. A strike is a rapid, powerful movement designed to purge stale, nitrogen heavy air from the lungs and focused on tightening the muscle at the point where impact would happen. _Palm push/ strike_: All palm push/strikes begin with the striking hand in the side hand chamber position. As the hand moves to the ending position, when the elbow passes the ribs, the arm rotates so that the palm is facing outwards and the fingers are held together firmly and pointing upwards. Generally, the opposite hand will simultaneously pull back to a side chamber position, preparing for the next action. _Middle palm push/strike_: A middle palm push/strike starts from the side hand chamber position and ends with the striking hand being fully extended in line with the solar plexus (the center of the body approximately chest height). _Upper palm push/strike_: An upper palm push/strike starts from the side hand chamber position and ends with the striking hand being fully extended in line with the nose. h2. Forms h3. __Form #1__ Horse stance with block and ten strikes The first Innae Gong Chun form takes place in a _middle_ (or _horse_) stance. It consists of a series of ten palm push/strikes: two single pushes, a double push/strike, and two triple push/strikes. There should be a slight pause in between each group (between the two single pushes, the single push and double push/strike, the double and triple, and the two triples) to allow for the intake of a breath of air. # Starting from a natural/ready position, slowly inhale through this movement. Bring the right hand up to chest height and slowly block leftwards across the body while bringing the open left hand to a side hand chamber position and bending the knees slightly. # Slide the right foot out to about two shoulder widths and lower the body into a riding horse stance. # (Push #1) Slowly exhale while extending the left hand to a *middle palm push* and retracting the right hand to a *side hand chamber* position. # (Push #2) Take a quick breath in then slowly exhale while extending the right hand to a *middle palm push* and retracting the left hand to a *side hand chamber* position. # (Push #3) Take a quick breath in then slowly exhale while extending the left hand to a *middle palm push* and retracting the right hand to the side chamber position. # (Strike #4) Immediately exhale sharply with ki-ahp, completely emptying the lungs of oxygen, while thrusting the right hand to a *middle palm strike* and retracting the left hand to the side chamber position. # (Push #5) Take a slower, deeper breath in then slowly exhale while extending the left hand to an *upper palm push* and retracting the right hand to chamber. # (Push #6) Take a quick breath in then slowly exhale while extending the right hand to a *middle palm push* and retracting the left hand to chamber. # (Strike #7) Immediately exhale sharply with ki-ahp, completely emptying the lungs of oxygen, while thrusting the left hand to a *middle palm strike* and retracting the right hand to chamber. # (Push #8) Take a slower, deeper breath in then slowly exhale while extending the right hand to an *upper palm push* and retracting the left hand. # (Push #9) Take a quick breath in then slowly exhale while extending the left hand to a *middle palm push* and retracting the right hand. # (Strike #10) Immediately exhale sharply with ki-ahp, completely emptying the lungs of oxygen, while thrusting the right hand to a *middle palm strike* and retracting the left hand. # Slide the right foot in to return to a natural/ready position and complete the form. h3. __Form #2__ Back stance low block and front stance middle strike # Starting from a natural/ready position, slowly inhale to fill the lungs with oxygen. While twisting the hips and upper body ninety degrees to the right, raise the open left hand to just in front of the right shoulder with the palm facing the shoulder, and open the right hand with the palm facing the floor and fingers extended slightly up toward the front. The left arm covers and protects the chest and upper body, while the right arm protects the groin and lower part of the body. # Step the right foot back into a back or bear stance, while extending the left hand down toward the front, past the left knee, into a low block and retracting the right hand into a side hand chamber position. # Take a power breath in and step the left foot slightly forward and out into a front or bull stance. # Slowly exhale, emptying all the stale air from the lungs, while extending the right hand to a middle push and retracting the left hand into a side hand chamber position. # Step the right foot forward, and slide the left foot slightly in, to return to a natural/ready position and repeat the form on the other side. # Slowly inhale to fill the lungs with oxygen. While twisting the hips and upper body ninety degrees to the left, raise the open right hand to just in front of the left shoulder with the palm facing the shoulder, and open the left hand with the palm facing the floor and the fingers extended slightly up toward the front. The right arm covers and protects the chest and upper body, while the left arm protects the groin and lower part of the body. # Step the left foot back into a back or bear stance, while extending the right hand down toward the front, past the right knee, into a low block and retracting the left hand into chamber. # Take a power breath in and step the right foot slightly forward and out into a front or bull stance. # Slowly exhale, emptying all the stale air from the lungs, while extending the left hand to a middle push and retracting the right hand to chamber. # Step the left foot forward, and slide the right foot slightly in, to return to a natural/ready position and complete the form. h3. __Form #3__ Back stance upper block and front stance upper strike The third Innae Gong Chun form is very similar to the second form, with most of the motion being upwards instead of down. # Starting from a natural/ready position, slowly inhale. While turning the hips and body ninety degrees to the right, slide the open left hand toward the right hip with the palm facing up, and raise the right hand toward the left shoulder with the palm facing forward. The left arm protects the lower body, while the right arm covers the chest and protects the head from direct attack. # Step the right foot back into a back or bear stance, while rotating the left arm out and up, angled slightly above the head into an upper block, with the palm out and thumb facing down, and retracting the right hand into a side hand chamber position. # Slowly inhale a power breath while circling the left arm counterclockwise in a downward grabbing motion until the palm faces up and the arm is parallel to the floor at chest level. # Step the left foot slightly forward and out into a front or bull stance. # Slowly exhale, emptying all the stale air from the lungs, while extending the right hand to an upper palm strike and retracting the left hand into a side hand chamber position. # Step the right foot forward, and slide the left foot slightly in, to return to a natural/ready position and repeat the form on the other side. # Slowly inhale. While twisting the hips and upper body ninety degree to the left, slide the open right hand toward the left hip with the palm facing up, and raise the left hand toward the right shoulder with the palm facing forward. The right arm protects the lower body, while the left arm covers the chest and protects the head from direct attack. # Step the left foot back into a back or bear stance, while rotating the right arm out and up, angled slightly above the head into an upper block, with the palm out and thumb facing down, and retracting the left hand into chamber. # Slowly inhale a power breath while circling the right arm clockwise in a downward grabbing motion until the palm faces up and the arm is parallel to the floor at chest level. # Step the right foot slightly forward and out into a front or bull stance. # Slowly exhale, emptying all the stale air from the lungs, while extending the left hand to an upper palm strike and retracting the right hand to chamber. # Step the left foot forward, and slide the right foot slightly in, to return to a natural/ready position and complete the form. h3. __Form #4__ Cat stance middle block and middle strike # Starting from a natural/ready position, slowly inhale through the first two winding movements. Cross the left arm under the right arm, bringing the arms parallel to the floor with the palms facing down. The arms cover the body from attack at about chest height. # Twist the hips and upper body ninety degrees to the right, and step the right foot back into a cat stance. Draw the left foot back slightly and raise the heel so the toes provide stability with all the weight on the rear/right foot. # Extend the left arm forward into an outside middle block and retract the right hand into a side hand chamber position. End with the palm of the left hand facing toward the body as if holding a book. # Immediately exhale sharply with ki-ahp, completely emptying the lungs of stale air, and twist the hips left while thrusting the right hand out to a middle palm strike and retracting the left hand to a side hand chamber position. The hips should end parallel to the opponent, facing forward. # Step the right foot forward to return to a natural/ready position and repeat the form on the other side. # Slowly inhale through the next two winding movements. Cross the right arm under the left arm, bringing the arms parallel to the floor with the palms facing down. The arms cover the body from attack at about chest height. # Twist the hips and upper body ninety degrees to the left, and step the left foot back into a cat stance. Draw the right foot back slightly and raise the heel so the toes provide stability with all the weight on the rear/left foot. # Extend the right arm forward into an outside middle block and retracting the left hand to chamber. End with the palm of the right hand facing toward the body as if holding a book. # Immediately exhale sharply with ki-ahp, completely emptying the lungs of stale air, and twist the hips right while thrusting the left hand out to a middle palm strike and retracting the right hand to chamber. The hips should end parallel to the opponent, facing forward. # Step the left foot forward to return to a natural/ready position and complete the form. h3. __Form #5__ Back stance knife-hand block and front stance knife-hand strike The fifth innae-gong form builds upon the stances from the second and third forms, but includes more complex hand strikes. # Starting from a natural/ready position, slowly inhale. While twisting the hips and upper body ninety degrees to the right, raise arms into a cross-hand chamber position with the left arm farthest from the body with the left palm facing the body and the right palm facing outward. # Step the right foot back into a back or bear stance, while rotating the left arm out past the line of the shoulder into a knife-hand block, with the palm facing out, and retracting the right hand to a side hand chamber position. # Continue to inhale while circling the right arm counter-clockwise behind the body until the right hand is about six inches away from the right ear (where you would hold a baseball if you were about to throw it). # Step the left foot slightly forward and out into a front or bull stance. # Slowly exhale, emptying all the stale air from the lungs, while extending the right hand out like throwing a baseball to a knife-hand strike at jaw level and retracting the left hand to a side hand chamber position. The right hand should travel past the center line of the body (the nose) to ensure a full strike. # Step the right foot forward, and slide the left foot slightly in, to return to a natural/ready position and repeat the form on the other side. # Slowly inhale to fill the lungs with oxygen. While twisting the hips and upper body ninety degrees to the left, raise arms into a cross-hand chamber position with the right arm farthest from the body with the right palm facing the body and the left palm facing outward. # Step the left foot back into a back or bear stance, while rotating the right arm out past the line of the shoulder into a knife-hand block, with the palm facing out, and retracting the left hand to chamber. # Circle the left arm clockwise behind the body until the left hand is about six inches away from the left ear (where you would hold a baseball if you were about to throw it). # Step the right foot slightly forward and out into a front or bull stance. # Slowly exhale, emptying all the stale air from the lungs, while extending the left hand out like throwing a baseball to a knife-hand strike at jaw level and retracting the right hand. The left hand should travel past the center line of the body (the nose) to ensure a full strike. # Step the left foot forward, and slide the right foot slightly in, to return to a natural/ready position and complete the form. h3. __Form #6__ – Back stance double knife-hand block and tiger stance upper palm strike # Starting from a natural/ready position, slowly inhale through the next two movements. Step the right foot back into a back stance. With the palm facing down, point the right hand at about a 45 degree down angle towards the back of the body. Simultaneously move the left arm to cover the body, with the palm facing upwards in front of the solar plexus. # Swing both arms up and forward. The left arm completes a solid knife-hand block at shoulder height, while the right arm covers the body with the palm facing upwards in front of the solar plexus. # Immediately exhale sharply with ki-ahp, completely emptying the lungs of air, while shifting all the weight to the front/left foot in a tiger stance. At the same time, thrust the right hand out into a upper palm strike and retract the left hand into a side hand chamber position. The hips should twist to be parallel to the opponent, facing forward. # Step the right foot forward, and slide the left foot slightly in, to return to a natural/ready position and repeat the form on the other side. # Slowly inhale through the next two movements. Step the left foot back into a back stance. With the palm facing down, point the left hand at about a 45 degree down angle towards the back of the body. Simultaneously move the right arm to cover the body, with the palm facing upwards in front of the solar plexus. # Swing both arms up and forward. The right arm completes a solid knife-hand block at shoulder height, while the left arm covers the body with the palm facing upwards in front of the solar plexus. # Immediately exhale sharply with ki-ahp, completely emptying the lungs of air, while shifting all the weight to the front/right foot in a tiger stance. At the same time, thrust the left hand out into an upper palm strike and retract the right hand to chamber. The hips should twist to be parallel to the opponent, facing forward. # Step the left foot forward, and slide the right foot slightly in, to return to a natural/ready position and complete the form. h3. __Form #7__ – Back stance double middle strike and front stance middle strike # Starting from a natural/ready position, slowly inhale through the first two movements. Circle the open hands up and to the left. The left hand will end pointing straight upward beside the body and the right hand will be horizontal in front of the solar plexus with the palm facing downward. # Step back with the right foot into a back stance, push the left arm across in front of the body for a cross block, and retract the right hand into a side hand chamber position. The left arm should be fully beyond the right side of the body, as if protecting against a strike coming from the right side. # Slowly exhale about half of the stale air from the lungs while pushing the right hand out to a middle palm strike and retracting the left hand to a side hand chamber position. # Exhale sharply, forcing the remaining stale air out of the lungs, thrusting the left hand out to a middle palm strike and retracting the right hand to chamber. # Slowly inhale, filling the lungs with fresh oxygen, while circling the lower left arm outwards (counterclockwise) until the palm faces up and slightly stepping the left foot forward and out into a front stance. # Slowly exhale while pushing the right hand out into a middle palm strike and retracting the left hand to chamber. # Step the right foot forward, and slide the left foot slightly in, to return to a natural/ready position and repeat the form on the other side. # Slowly inhale through the first two movements. Circle the open hands up and to the right. The right hand will end pointing straight upward beside the body and the left hand will be horizontal in front of the solar plexus with the palm facing downward. # Step back with the left foot into a back stance, push the right arm across in front of the body for a cross block, and retract the left hand. The right arm should be fully beyond the left side of the body, as if protecting against a strike coming from the left side. # Slowly exhale about half of the stale air from the lungs while pushing the left hand out to a middle palm strike and retracting the right hand. # Exhale sharply, forcing the remaining stale air out of the lungs, thrusting the right hand out to a middle palm strike and retracting the left hand. # Slowly inhale, filling the lungs with fresh oxygen, while circling the lower right arm outwards (clockwise) until the palm faces up and slightly stepping the right foot forward and out into a front stance. # Slowly exhale while pushing the left hand out into a middle palm strike and retracting the right hand. # Step the left foot forward, and slide the right foot slightly in, to return to a natural/ready position and complete the form. h3. __Form #8__ Double knife hand low block, upper palm strike, two middle strikes The eighth Innae-Gong form flows through several body twists in both directions to help stretch and strengthen the core muscles of the torso. # Starting from a natural/ready position position, slowly inhale while stepping the right foot back into a back stance and swinging the arms back and pointing up 45 degrees in a double knife hand chamber with the palms facing each other. # Continue to inhale while swinging the arms down into a double knife hand low block. The left arm is outside the left leg and the palm of the left hand is facing down. The right arm is covering the body near the stomach with the palm facing up. # Draw the left foot back slightly as if in a cat stance, twist the hips to the left, draw the left hand back as if to a side hand chamber position, and cover the left hand with the right hand palm facing down. # Slowly exhale, emptying the lungs of stale air, and slightly step the left foot forward into a tiger stance. Uncoil the body toward the right so it is perpendicular to the attacker, while raising the right arm upwards to protect the face and pushing the left arm up into an upper palm strike beyond the center of the body. # Slowly inhale, filling the lungs with oxygen, while shifting the body backwards into a cat stance, rotating the left arm down into a low circular block, and drawing the right arm back to prepare for a defensive strike. # Complete the left low circular block and push the right hand out into a middle palm strike. # Slowly exhale about half the air from the lungs while rolling the hips over to the right and using the left arm to complete a cross block toward the right of the body and bringing the right hand to a side hand chamber position. # Exhale sharply with ki-ahp, completely emptying the lungs of stale air, and step the left foot slightly out and forward into a short front stance while pushing the right hand out into a middle palm strike and retracting the left hand to a side hand chamber position. # Slowly inhale, filling the lungs with oxygen, shifting the left foot over into a right back stance. Circle the left arm down below the waist then up across the body into a middle knife hand block and retract the right hand to a side hand chamber position. # Step the right foot forward to return to a natural/ready position and repeat the form on the other side. # Slowly inhale, while stepping the left foot back into a back stance and swing the arms back and pointing up 45 degrees in a double knife hand with the palms facing each other. # Continue to inhale while swinging the arms down into a double knife hand low block. The right arm is outside the right leg and the palm of the right hand is facing down. The left arm is covering the body near the stomach with the palm facing up. # Power breathe in, draw the right foot back slightly as if in a cat stance, twist the hips to the right, draw the right hand back as if to a side hand chamber, and cover the right hand with the left hand palm facing down. # Slowly exhale, emptying the lungs of stale air, and slightly step the right foot forward into a tiger stance. Uncoil the body toward the left so it is perpendicular to the attacker, while raising the left arm upwards to protect the face and pushing the right arm up into an upper palm strike beyond the center of the body. # Slowly inhale, filling the lungs with oxygen, while shifting the body backwards into a cat stance, rotating the right arm down into a low circular block, and drawing the left arm back to prepare for a defensive strike. # Complete the right low circular block and push the left hand out into a middle palm strike. # Slowly exhale about half the air from the lungs while rolling the hips over to the left and using the right arm to complete a cross block toward the left of the body while bringing the left hand to a side chamber position. # Exhale sharply with ki-ahp, completely emptying the lungs of stale air, and step the right foot slightly out and forward into a short front stance while pushing the left hand out into a middle palm strike and retracting the right hand. # Slowly inhale, filling the lungs with oxygen, shifting the right foot over into a left back stance. Circle the right arm down below the waist then up across the body into a middle knife hand block and chamber the left hand. # Step the left foot forward to return to a natural/ready position and complete the form. h3. __Form #9__ Box block, reverse knife hand strike, foot sweep, and crouching palm strike # Starting from a natural/ready position, slowly inhale through the first two movements. While twisting the hips and upper body ninety degrees right, cross the arms in an “X” shape in front of the body with the left arm farthest from the body and the hands held in a knife-hand position. # Step the right foot back into a back or bear stance, rotate the left arm out past the line of the shoulder into a knife-hand block, with the “knife” facing out, and rotate the right arm up above the head in an upper knife hand block. When completed, the arms should form 90 degree angles at the shoulders and elbows to form a box. # Slowly exhale about half the air from the lungs while sliding the left foot slightly forward and bringing the right arm forward and down across the body as if in a reverse low block. The left arm should remain in a straight knife hand block protecting the head and face. # Exhale sharply with ki-ahp, step the right foot forward into a cross stance, bring the left arm across the body in a reverse knife hand strike with the palm facing down, and bring the right arm up close to the right side of the face in a leg grab. # Inhale slowly, circle the left foot forward performing an inside-out tripping motion, ending in a walking stance, and retracting the left hand into a side hand chamber position. # Step the right foot forward into a front stance, push the left knee toward the floor, and push the left hand forward and down to deliver a palm strike toward the center of the body, where the face of a prone attacker might be, while exhaling sharply with ki-ahp. # Maintaining hand position, slowly take two steps backwards to return to a natural/ready position and repeat the form on the other side. # Slowly inhale through the next two movements. While twisting the hips and upper body ninety degrees left, cross the arms in an “X” shape in front of the body with the right arm farthest from the body and the hands held in a knife-hand position. # Step the left foot back into a back or bear stance, rotate the right arm out past the line of the shoulder into a knife-hand block, with the “knife” facing out, and rotate the left arm up above the head in an upper knife hand block. When completed, the arms should form 90 degree angles at the shoulders and elbows to form a box. # Slowly exhale about half the air from the lungs while sliding the right foot slightly forward and bringing the left arm forward and down across the body as if in a reverse low block. The right arm should remain in a straight knife hand block protecting the head and face. # Exhale sharply with ki-ahp, step the left foot forward into a cross stance, bring the right arm across the body in a reverse knife hand strike with the palm facing down, and bring the left arm up close to the left side of the face in a leg grab. # Inhale slowly, circle the right foot forward performing an inside-out tripping motion, ending in a walking stance and retracting the right hand. # Step the left foot forward into a front stance, push the right knee toward the floor, and push the right hand forward and down to deliver a palm strike toward the center of the body, where the face of a prone attacker might be, while exhaling sharply with ki-ahp. # Maintaining hand position, slowly take two steps backwards to return to a natural/ready position and complete the form.