ENJOY YOUR DISCOVERY
POST 781 03OCT2026
Exercise HA CO,
video CHI-VAT Roma,
Poster Stage Sangano
Various items and pictures
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www.clubmasterhoang.blogspot.com
POST 520
EXERCISE HA-CO
From Bài-Đi-Xa / Go
Far
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Bài-Đi-Xa / Go Far
SET 01: Exercise
HA-CO
Ha-Co means The Lower Part.
Ha-Co is one of the eight movements of the form BAI
DI-XA. You will find pictures of this exercise attached to this document
Briefly, the technical training of Ha-Co is as
follows:
-OPENNING- Stand up in Posture No1 (The Pillar
stance/Lap-Tan), and execute the Salutation.
-MOVEMENT- Make the same posture a bit larger. Both
hands at the level of your hips (inhale), then pushing forward (exhale, legs
slightly bent )
-BREATHING- It is the method THO-BUNG (Belly
breathing). Inhale: abdomen out, then
hold your breath for three seconds. Exhale: abdomen in.
-BODY WORK- Inhale: body open up largely, relaxing.
Exhale: strong contraction; at the end of movement: hold the strong
contraction for two seconds then relax.
-MIND- Imagine that your body is like a mountain:
strong, and proud. Your Dan-Dien (belly/abdomen) is like a large lake: deep
and moving. Your motto: READY AND HAPPY TO HELP.
-QUANTITY- Basic training: doing Ha-Co 9 times.
Advanced training: by a multiple of 9 (18, 27, 36 etc). The excellent level
is for 108 times. One can do Ha-Co several times in a day.
-DISCIPLE- Every day when you get out of your bed,
immediately execute Ha-Co 7 times (so there are at least 2 times left for you
to do during the day).
Best wishes.
g.m phan hoang
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END POST 781 October 03, 2026
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