Push Hands Practice: Bow Stance Alternating Push with Foot Pivoting

 

Push Hands Practice: Bow Stance Alternating Push with Foot Pivoting

Objective:

Develop sensitivity, balance, controlled force through the kua (hip joints), and footwork with toe direction changes by pivoting on the heel or front part of the sole.

Setup:

• Positioning:
  • Two practitioners stand side by side.
  • One in a left bow stance, the other in a right bow stance.
  • Maintain a comfortable distance to engage without overextending.

Steps:

Step 1: Initial Position

• Both practitioners are in their respective bow stances, facing the same direction.
• One person (Practitioner A) initiates the push. Practitioner B prepares to receive the force.

Step 2: First Push (by Practitioner A)

• Body Movement: Practitioner A uses their kua to fold, driving from their back leg. While doing so, they turn their toes to adjust their stance:
  • Footwork: Practitioner A pivots on the heel or the ball of the foot, turning the toes either inward or outward depending on the force's direction and body alignment.
  • Kua Folding: As they push, Practitioner B folds their kua and bends at the waist, making sure the toes also pivot either inward or outward:
    • Pivot Options:
      • Pivoting on the heel to turn toes inward or outward.
      • Pivoting on the front part of the sole to turn the toes inward or outward.
  • End Position: Practitioner B bends forward, folding the kua until their hands touch the ground. They pivot their foot to maintain balance and alignment throughout the motion.

Step 3: Push Back (by Practitioner B)

• After their hands touch the ground, Practitioner B initiates the push back using their kua, unfolding their hip and adjusting their foot position by turning the toes via a pivot on the heel or the front part of the sole.
• Practitioner A now receives the push, folding their kua while pivoting their toes in the opposite direction to match the movement, until they bend forward and touch the ground.
• Foot Pivoting:
  • Practitioner A pivots either on the heel or the front part of the sole to change the direction of the toes for balance and control.
  • Maintain proper foot alignment, either turning inward or outward as needed to keep the body aligned during the push.

Step 4: Repeat

• Both practitioners continue this cycle, alternating between pushing and receiving, and pivoting their toes with each movement.
• Foot Pivoting Focus: Ensure that with each push, toes adjust by either pivoting inward or outward to accommodate body movement and maintain stability.

Pivoting Technique:

• Heel Pivot:
  • Shift the weight slightly to the heel, turning the toes either inward or outward. This allows the kua to open or close naturally with the body movement.
• Front Sole Pivot:
  • Shift the weight to the ball of the foot, turning the toes inward or outward, allowing more agility and flexibility while maintaining stability.

Key Focus:

1. Kua and Foot Coordination: Both the folding/unfolding of the kua and foot pivoting must be synchronized. The foot pivot helps realign the body for efficient energy transfer.
2. Smooth Transition: Practice fluid transitions between the pushing, receiving, and pivoting movements. Avoid stiffness in the feet or hips.
3. Breathing: Inhale when receiving, exhale when pushing. Breathe deeply to maintain energy flow through the body.

Variations:

• Changing Pivot Styles: Practice with both heel and ball-of-the-foot pivots to increase versatility in footwork.
• Speed & Force Adjustments: Start slow, focusing on control, and gradually increase the speed and force as skill improves.

Reps:

• Continue for 5 to 10 repetitions each side or until a smooth, continuous flow is established between the two practitioners.