The clips from SPJ, I believe, really captures the rhythm and flavor of xiao baji training. What you can't tell from the clips is that the upper body is relatively relaxed. When holding postures the fist is lightly held such that you can drop a pencil through it. The wrists are flexed but arms are relaxed.
As you breath in and out in a posture you think to the head, shoulder, elbow, hand, tailbone, hips and feet---that is the ideal so it totals 8 breaths and is not illustrated in the clip--its tough to get there and have the proper structural alignment.
This is interesting in light of the discussion on the Shen Wu board.
Jake asks about the "nine joints" in taijiquan.
Tim Cartmell responds: "Jake, The "Nine Joints" is a term often used in Taijiquan and refers to the shoulders, elbows, wrists, hips, knees, ankles, and three "joints" in the upper, middle and lower spine."
Jake: "Tim, thanks. Never heard that one before. How does it differ from the 7 stars (other than the back "joints")? Are there specific places in the spine they felt were "joint-like"?
Thanks
Jake
Tim Cartmell responds: "The Seven Stars refers to the use of the shoulders, elbows, hands, hips, knees and feet for striking. The Feng Fu point at the back of the neck, the Ming Men point in the center of the spine and the Wei Lu point in the coccyx are considered areas of focus for movement."
Jake: "Thanks Tim. So the "joints" are to be taken literally as the nine places the body "bends" for lack of a better term? Thanks Jake.
Tim Cartmell: "Correct."
http://www.shenwu.com/cgi-bin/discus/discus.cgi
http://www.youtube.com/watch?v=7kE5FvEm ... re=related
I often warm-up with two baji neigong exercises--reversing the spine [ju bi hou shen] and "eating the sun". [see http://www.wutangcenter.com/wt/bajipigua2.htm for illustrations]. Then I employ a simple qi gong/nei gong [Bai bi niu yao] standing exercise at the start of the xiao baji jia and at the end of the xiao baji jia and alternate 3 sets with 3 sets of Yang's taiji [short form] and also alternate it with some of the da qiang exercises. After da qiang exercises I also do [Bai bi niu yao (swinging the arms and striking the waist, shoulder and back areas)]. The session ends with some standing post exercise anywhere from 2-10 minutes. This is a pretty workout routine. I don't mix xiao baji postures with taiji postures or merge forms. On alternate days days bagua becomes the focus.