Go back and read my post. I was referring to "Shaolin derived" systems - such as Er Lang, Da Hong, Liu He Men, Mizong, and yes, some Praying Mantis systems as well. What you refer to as Long Fist (Han Family Long Fist) looks to me to be an amalgam of systems, but yes it is also representative of the way some systems are practiced in Shandong, with a wider stance and arched back. This is not so throughout the provence. It is also by no means a sign of New Wushu influence - my Lohan teachers learned their systems at the turn of the 20th century. One of them, Heng Yueh, learned during the late 1800's - when I met him he was in his late 90's, and he was still able to hold this posture (he passed away at 104). Since you are also from Taiwan, you should remember Meng Zhaoxun (Fu Suyun's husband). This was the first stance he taught in Shandong Black Tiger - he used it to weed out students who were less than serious.
To get started - sit against a wall. Your feet should be as far apart as the outside dimension of your shoulders, and as far away from the wall as the length of one of your own feet. Lower yourself down until the bottom of your thigh is parallel to the ground. Your heels should seek the midline - as if you are pressing them against the flank of a horse. Your toes should point straight ahead, lightly grasping the ground. Your shins should lightly rotate laterally. The centerline of your kneecaps should line up with the center line of your feet, so that your knees point straight ahead. You should tense the medial portion of the thighs, as if grabbing a horse. You should relax the area where your thigh meets your hip - the inguinal region (relax the hip flexor - the iliopsoas). Do not tuck your hip under - flatten your back slightly by trying to lengthen your spine - as if you were being pulled down by your tailbone. Contract and pull inwards the area below your navel. Push up with the crown of your head.
When you can hold this posture against the wall with all of the above criteria in place for 60 seconds or more, progress to standing and counterbalancing by lightly holding on to something with one or two fingers. A door knob or door frame is good. Go a bit lower than above - now the top of your thighs should be
almost parallel to the ground - a staff placed across your thighs should not roll of. Your weight should be slightly forward of your ankles, and your knees extend beyond your toes.
Finally, progress to standing, in the low stance, back vertical, shoulders back (tense the muscles between the shoulder blades, at the same time pulling them down and back) while holding two bricks or dumbells in front of you. After this is comfortable, you can progress to the leg extended stance (pu bu).
Last edited by kenneth fish
on Wed Jan 09, 2013 10:04 am, edited 2 times in total.
A casual stroll through the lunatic asylum shows that faith does not prove anything.