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MODULE 2
Learning to Walk the Circle:
Circle Walking Basics
BRUCE FRANTZIS
Table of Contents
Section 1: Circle Walking Basics .............. 5
Fundamentals of Stepping ....................................... 7
Setting Up Your Circle ............................................... 11
Section 1
Figure 2.1.1
Four-part Circle Walking: Outside and Inside Steps
When you practice Circle Walking, you envision the circle you walk as being laid
out on the ground below you.lf you walk around a circle in a clockwise direction,
then your right foot would be your "inside foot" and closer to the center of the
circle. Conversely, your left foot would be your"outside foot" and on the outside
of the circle.
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201 0 Bruce Frantzis-AII Rights Reserved.
If you walk your circle in the opposite direction-a counter-clockwise directionyour left foot would be the inside foot and your right foot would be the outside
foot.
In Figure 2.1.1 on p. 5, the practitioner practices four-part mud walking, circling in
a counter-clockwise direction. Correct form dictates that when he steps with his
outside (right) foot, he should curve it to follow the curve of the circle. When he
steps with his inside (left) foot, he should take a straight step.
Circle Walking consists of a curving outside step followed by a straight inside
step followed by a curving outside step. This alternation creates very strong softtissue twisting and spiraling energy patterns in your body. These are much more
powerful than if both your inside and outside steps curve to follow the circle you
walk.
Circle Walking can give your body all the aerobic exercise it needs. It brings up a
vortex of energy from the earth through your body, which energizes, nourishes
and strengthens you from the inside out. It also sets the stage for a powerful form
of moving meditation.
The physical stepping method shown in this module's illustrations and images is that of mud walking (as explained in Module 1 on straight-line walking).
However, you may also use heel-toe stepping, if appropriate for your body (as
was also explained in Module 1).
Fundamentals of Stepping
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Figure 2.1.2
Bruce walks a counterclockwise circle with the center of his circle to his left.
When he takes a straight inside step (A), his inside foot moves straight ahead.
When he takes a curving outside step (B), his outside foot curves with his
circle and slightly moves toward his circle's center.
All basic Circle Walking consists of only two steps, which continuously repeat in
a consecutive fashion: inside and outside steps. Although the inside and outside
feet do different things, both use three-, four- or two-part straight-line stepping
methods learned in Module 1.
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\A
Figue 2.1.3
Circle Walking: Inside Three-part Straight Step
A-B is the step out and footbrake; B-C is the shift forward in three-part
stepping; and C-D is the step forward to feet-parallel position.
The inside straight step follows the outside curving step
(see Figure 2.1.4) in continuous cycles.
As you walk, your inside foot (nearest to the center of the circle) and your outside foot (farther from the center of the circle) move differently (Figure 2.1.3).
Envision that within your circle is a square or octagon. The outside foot steps out
and moves along the circle's arc. The inside foot steps out and moves along a
straight line that is like the side of the square or octagon.
Initially, your inside foot lines up to point in the same direction as your outside
foot and steps out on a straight line, parallel with the direction of the outside foot
(Figure 2.1.3A-D).
--\
A
--\
--\
Figue 2.1.4
Circle Walking: Outside Three-part Curving Step
A-B is the step forward and footbrake step; B-C is the shift weight forward
in three-part stepping; and C-D is the bring-feet-parallel step that ends with
A-the starting point for the next inside straight step. The
outside curving step follows the inside straight step
(Figure 2.1.3) in continuous cycles.
Initially, your outside foot lines up to point in the same direction as the inside
foot. As you step, the toes of your outer foot curve inward on an arc to follow the
circle's circumference (Figure 2.1.4A-D). Your toes slightly curve inward when you
walk a large circle. Your toes severely curve inward when you walk a small circle.
This curving inward step is called a "toe-in step:'
Each time you take an outside curving step, your hips and waist also turn to follow
that foot, as well as the curve of the circle. Each time you take an inside straight
step, your hips and waist also move forward in a straight line.
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Think of a running track that has a big empty space in the middle. Runners go
around the track in parallel lanes and the bleachers are for spectators. The inside
foot is on the same side as the empty space in the middle of the field while the
outside foot is on the same side as the bleachers.
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Figure 2.1.5
Toe-out Steps
In the original bagua schools, such steps were not used in
Circle Walking except when changing direction.
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According to classical bagua tradition, you begin Walking the Circle in a counterclockwise direction. You can stand anywhere on the edge of the circle with the tip
of your left shoulder pointing toward the center of the circle. In this position, your
left foot is your inside foot and your right foot is your outside foot.
To uniformly develop the lower body, you go around the circle the same number
of times both clockwise and counter-clockwise. This is regardless of whether you
go around only part of the circle or completely around it one, two, three, five, ten
or one-hundred times.
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Begin
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--
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Part 1
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Part 2
\
Part 3
Figure 2.1.6
Three-part, Inside Straight Step: Counter-clockwise Circle
The inside step of Circle Walking mirrors the stepping procedures
of three-part, straight-line walking: Begin in the feet-parallel position;
Part 1 is the step forward and footbrake; Part 2 is the shift-weight-forward
step; and Part 3 is the bring-the-feet-parallel position.
You are now ready to take an outside step.
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You now use exactly the same step as previously shown for straight-line walking
in Module 1. It is done by putting one foot in front of the other like parallel train
tracks.
As in straight-line walking, beginners are advised to start with a three-part step
and then progress to a four-part step (Figure 2.1.7). Once you reach the intermediate stage, you can move on to the two-part step. This gives your legs and feet
the best chance of achieving maximum stability and protects your knees and
lower back.
End
Part 4
Part 3
Part 2
Part 1
Begin
Figure 2.1.7
Four-part, Inside Straight Step: Counter-clockwise Direction
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Part 3
Part 2
Part 1b
Part 1a
Begin
Figure 2.1.9
Three-part Outside Curving Step: Counter-clockwise Circle
Outside Step Walking in a Counter-clockwise Direction Now let's look at a
complete three-part, outside step done as a continuous single flow (Figure 2.1.9).
Begin: Feet side-by-side position with the right foot empty
(off the ground) and the left foot rooted into the ground.
Part 1a: Move your lead (right) foot forward and out, and curve
it slightly toward the centerline of your body. It should not
touch the ground.
Part 1 b: Do a footbrake with your lead (right) foot on its
curving trajectory.
Part 2: Shift your weight forward to your lead (right) outside
foot. Turn your hips and torso to face in the direction of your
forward foot's toes.
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Part 3: Bring your rear (left) foot forward and side by side with
your lead foot. As your rear foot lifts off the ground and moves
forward, it should gradually curve to become parallel with the
weighted foot.
You are now in position to begin the next inside straight step.
Begin
Part 2
Part 3
\Part 4
Figure 2.1.8
Four-part, Outside Curving Step: Counter-clockwise Circle
This outside curving step of Circle Walking mirrors the stepping procedures
of four-part, straight-line walking: Begin in the initial feet-parallel position;
Part 1 is the step forward and footbrake; Part 2 is the first half of the shiftweight-forward step; Part 3 is the second half of shift-weight-forward step;
and Part 4 is the bring-the-feet-parallel position.
You are now ready to take an inside step.
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tffJ~ method, the hipsi'g~~~~ally turn through ?.11 parts of the out~i
step to line up in the direction that your outside toes point (along
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Outside Step:
Walking in a Clockwise Direction
Figure 2.1.1 0
Outside Step: Walking in a Clockwise Direction
Begin
Part 1a
Part 1b
Part 2
Figure 2.1.11
Outside (left) Clockwise Circle Walking Step
Part 3
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1. Begin with feet parallel, inside (right) foot rooted to the ground and outside
(left) foot empty (off the ground).
2. Part 1a: Step forward. The outside (left) foot steps out and your hips and
torso begin to turn to follow the circle's outside curve.
3. Part 1b: Outside (left) footbrake.
4. Part 2: Shift your weight forward. Push off the rear inside (right) foot
to straighten the leg (not to the point of full extension and locking
your knee) to shift your weight forward fully onto your outside (left)
foot. Simultaneously, your hips and torso, in coordination with the
straightening of your rear leg, begin to turn more to follow the circle's
curve.
5. Part 3: The lead outside (left) foot remains rooted as the rear inside (right)
foot gradually becomes weightless, lifts off the ground and moves forward
to become parallel with the rooted weighted foot.
The inside foot follows the turning of your hips and torso to
also stay with the circle's curve.
Hips, waist and body's centerline finish directly in the same
direction as the toes of your lead weighted foot.
Finish with your feet side by side and parallel, left foot weighted and rooted and right foot off the ground and weightless.
You are now ready to take your next inside step.
Once you become familiar and comfortable with Circle Walking using a three-part
step, feel free to change to the four-part method you learned in straight-line walking
(Module 1).
Figure 2.1.12
How High to Raise the Foot?
Keeping your foot closer to ground makes for a longer step,
but puts more pressure on your knees.
A
Figure 2.1.13
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Combining
Inside and Outside Steps
Regardless if practicing a three-, four- or two-part step, remember that in Circle
Walking it is the outside step that is usually the most challenging.
Counter-clockwise Circle
Begin walking a counter-clockwise circle starting with your left foot. A complete
step includes: step forward and footbrake, shift weight forward and bring feet
parallel.
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Part 3
Part 2
Part 1b
Part 1a
Begin
Figure 2.1.14
Curving Outside, Three-part Step on a Counter-clockwise Circle
201 0 Bruce Frantzis-AII Rights Reserved.
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Figure 2.1.14: Step forward from the beginning position. Your empty (weightless
right) foot is off the ground and facing away from the center of the circle. During
the curved outside right step, ideally:
Your inside (left) foot should remain flat on the ground and not
move in any direction.
Your feet will not be parallel at the end of the step forward. The
outside (right) foot should be at an inward angle to the inside
foot and cross your body's centerline. If you have very thick
legs and are walking a large circle, then your foot may not quite
c'ross your centerline.
Your outside (right) hip and leg will curve slightly toward the
inside to follow the outside curvature of the circle.
The smaller the circle you walk, the larger the curve of the
outside step (up to 60 degrees or even 90+ degrees) and the
more difficult. Conversely, if you have the space to walk a much
larger circle, gentler 15-30-degree curves can be used.
Your weight remains 100 percent on your rear (left) foot.
Part 1b: Footbrake
Figure 2.1.14: Footbrake. Your weight remains one-hundred percent on your rear
foot and simultaneously:
Your weightless foot continues its gradually curving inward
step.
The sole of your entire right foot touches the ground as you
move it forward 1- 2 inches, so the friction of the ball of your
right foot rubbing the ground brakes your step and stabilizes
your balance.
Your feet are at angles to each other and not parallel.
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Your hips turn just a little more to follow your lead outside foot,
but will still be significantly less turned than that foot.
The toes of your outside (right) lead foot should be well past
your stationary inside foot upon finishing the foot brake.
Mud Stepping
Heel-Toe Stepping
Figure 2.1.15
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It's very difficult to control the precise amount that your outside
foot should curve to follow and stay on your circle. You must
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Clockwise Circle
Traditional training dictates that a beginner should walk around the circle a minimum ofthreetimes before reversing direction-whether from counter-clockwise
to clockwise or vice versa.
The next Module includes instructions for changing direction. For now, simply
turn around in whatever way you like and position yourself on your circle facing
in the opposite direction.
Beginning Position: When walking a clockwise circle, begin with
feet side by side and parallel to each other. Your right foot is on the
inside of your circle toward the center. Your inside (right) foot should
be off the ground (empty of weight). The tip of your right shoulder
should be pointing directly toward the center of your circle. Be sure
to maintain some distance between your inner thighs, which
allows your perineum to remain open. Do not let your thighs
collapse toward each other.
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~~~~~L ~
~ . . ~ . . %!%@> --~
Begin
Part 1a
Part 1b
Part 2
Part 3
Figure 2.1.16
Curving Outside, Three-part Step on a Clockwise Circle
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How to End a
Circle Walking Practice
Ending your Circle Walking practice well will yield the most value for time spent.
Circle Walking naturally increases and balances the energy running in and through
your system. The following instructions will help you gather that increased
energy deep inside, where your body will either naturally store it for later use or
direct it to wherever you most need it.
At the end of Circle Walking:
1. Slowly come to a stop, stand on your circle and face toward the center of
your circle.
2. Stand in a comfortable posture and put your hands in front of your belly.
Cross your hands with the palm of either hand on the back of the other.
2. Consciously let go of everything in your mind and relax your entire body
while maintaining proper body alignments.
3. Allow your mind to become as still and calm as possible.
4. Mentally encourage the energy from your extremities to flow into and
concentrate in your belly until your belly feels like it is filling with energy.
Use of force would be counterproductive.
5. Use your intent to allow the chi in your lower belly-more specifically your
lower tantien-to become relaxed and calm.
6. When the energy collecting in your belly becomes calm, you have
completed this fundamental Circle Walking chi-development and
meditation practice.
7. Do your best to remain centered for as long as you can, including as you
transition into the next event in your practice session or activity in your
day.
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Important Considerations
Your initial focus in Circle Walking is to open and strengthen your body, physically
and energetically. Accordingly, you should walk slowly at first and only gradually
speed up to medium speed. Only after your medium speed walking feels very
stable should you move on to fast and then very fast walking (generally using
two-part walking methods).
Circle Walking particularly develops your lower body. If you can get chi moving
cleanly in your lower body, then you'll naturally circulate ten times the amount
of chi through your whole body than you would by similarly developing your
upper body. Strongly opening the chi of the lower physical body and tantien is
the ultimate foundation and initial holy grail of chi development in all Taoist arts
of chi cultivation.
The single most effective way to develop the lower body is to Walk the Circle
without arm movements.
To uniformly develop the lower body, go around the circle an even number of
times in clockwise and counter-clockwise directions-whether you go around
part of the circle or completely around it one, two, three, five, ten or one-hundred
times.
Ideally, all Circle Walking movements should originate in your feet. Ultimately, all
arm and waist motions performed in every Circle Walking technique should be
initiated by internal movement within the feet. The foundation for such internal
movement is to focus on the quality of your steps and the ways in which your
steps coordinate with the waist turning.
During the outside step, you should maintain your four-points alignments while
your waist continuously turns in coordination with your step. This continuous
turning of the torso keeps you from getting frozen in any one position. Circle
Walking techniques require that your footwork and the turning of your waist
mesh together as finely as possible.
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Section 2
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The ideal workout is one-hundred circles at a slow walking speed; next, onehundred circles at a medium walking speed; and finally, one-hundred circles at
rapid speeds.
Particular Techniques
For an intermediate practitioner, there are a few important techniques that will
improve your basic Circle Walking.
Figure 2.1.17
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Intermediates should use a more advanced technique to rotate the body with
the circle. When taking an outside curving step, simultaneously open the kwa of
the outside leg and close the kwa of the inside leg. This use of the kwa rotates the
entire body around the circle using the inside foot, leg and kwa.
The more advanced and ideal way to revolve around the circle is to employ your
central channel as the rotational axis, which will be discussed in later modules.
Figure 2.1.18
Over Time, Gradually Lower Your Stance
2010 Bruce Frantzis-AII Rights Reserved.
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