DISCUSSIONS

The four quadrants – We divide the body into four parts: left and right (split down the center) and upper and lower (divided at the top of the hip bone). Each quadrant contains one limb, and each limb’s primary responsibility is to protect its own zone. When a limb moves out of its designated zone for defense, that zone becomes vulnerable to attacks.

As an example, we should avoid blocking a leg kick using the arm because doing so moves the arm out of its zone, leaving the head exposed to attacks. Furthermore, the leg bone is much thicker than the bone of the forearm.

The guard – In a street confrontation, you may find yourself arguing or facing an aggressive bully approaching you. In such situations, immediately raising your guard may not always be the best choice, as it could escalate the conflict. However, if you need to adopt a guard to protect yourself, keep the following (ABCDE Help) in mind:

• Align and angle your hips with your shoulders and heel.
• Bend your knees, elbows, and chest, stay on toes ready to spring into action.
• Chin tucked, with your forehead leading, to stabilize your head position.
• Divide your body into zones, and remember that crossing over leaves a zone unprotected.
• Eyes fixed on your opponent’s center—eliminate hesitation. Once you commit to fighting back, treat your opponent like a punching bag. Unclear intentions can be fatal.
• Hands should be kept in line from your opponent’s eyes to your own shoulder, pointing forward.

SCENARIOS

Scenario – wrist grab (two hands to one hand grips – low)

In dealing with two hands against one hand, you have to make sure all the mechanics are correct. The technique itself is still based on the original skill of dealing one-hand-against-one. The added complexity is simply how to move the extra arm without lifting or pushing the controlling arm.

A) the hand that is closest to the hand being grip crossed the center line, low

B) the hand that is closest to the hand being group is on the same side, low

EXERCISES

Balance on one leg, lift knee hip circles – try to maintain balance, perform the skill slow and raise the knee to at least belly button level. This strengthens the hip flexor muscles, uses the butt muscles to perform the turnout of the knee, as well as the hip and ankle muscles for balance

DISCUSSIONS

How to practice by yourself

When asked whether everyone had practiced all the techniques they had learned at home, all I saw were embarrassed smiles. But there’s no need to be embarrassed—it’s a very common challenge. In class, practice is always done with partners, but at home, you need to find ways to train on your own.

We explored the idea of practicing through partnerless drills, similar to performing a single-technique form. However, there are drawbacks. Without external references, key concepts such as angles, alignment, centerline, direction of movement, which body part is moving, and which remains fixed can be difficult to grasp.

To overcome these challenges, we use fixed external references—for example, touching the sofa, facing the windows, or keeping the forearm parallel to the edge of a table. This helps guide movement and visualization for the specific skill. Repeating these drills is highly effective in training the brain and nervous system, making the techniques instinctive over time.

SCENARIOS

We worked through all the grips learnt so far and emphasizing on the key points that must be done correctly and why. Remember to strategically reposition yourself after every skill.

Scenario – wrist grab (one hand grip, crossover, high- grip)

During the “relax” phase, you transfer your body weight into the grip without any muscle tension. During the “wrap” phase, you focus on folding the his thumb inward to make it impossible to hang onto the grip.

EXERCISES

Squat with back parallel to the ground, then open arms horizontally to get the should blade muscles stronger. Those muscles are useful for posture as well as outward circular hits.

SOCIAL

Congratulations! We’ve passed the halfway mark of this season! This is the first time this self-defense class has been offered as a multi-session course. Since it was designed specifically for seniors, a gentle and effortless approach is strongly emphasized.

We have a diverse group of participants—some with martial arts backgrounds in disciplines like karate and tai chi, while others joined out of curiosity. Instead of traditional forms, we use real-life scenarios to guide the lessons. Although the teaching approach differs, each movement incorporates principles from soft Chinese classical styles such as tai chi (太極拳) and liuhebafa (六合八法).

Thank you for everyone’s support. If you can email / leave feedback on what you enjoyed most about this class, it will help me create lesson plans for the spring season. Again, you can find me on Facebook as well.

DISCUSSIONS

Understand and can adapt

Remember that purpose (the WHAT) drives the HOWS. There isn’t a universally right way to do things—it all depends on WHAT the question is and your intent. Once you understand the context, it becomes much easier to determine whether the HOWS effectively answer the question or if there’s a better way to approach the task.

Take a simple activity like stretching. If your goal is to develop maximum flexibility, your stretching method will differ from stretching simply to protect your muscles for sport. Similarly, warm-ups for improving overall health are quite different from warm-ups before leaving home.

For health purposes, improving blood circulation to the organs, joints, and core is crucial. However, for fall prevention or self-defense, the focus should be on activating muscles for strength, speed, and quick reflexes.

Keeping distance

It is crucial to maintain distance between yourself and an aggressor. Avoid standing within arm’s or leg’s reach, as even the most skilled individuals may struggle to defend themselves at such close range.

It’s also important to conceal any signs of stress or fear. Instead of visibly backing away, you might pretend to have suddenly remembered something and casually walk off at a perpendicular angle to the aggressor’s path. Avoid turning your back—keep them in sight using your peripheral vision to stay aware of their movements.

Priorities

Frustration and anger need an outlet, but acting on them impulsively is not a good habit. There are reckless drivers everywhere, but you can’t “teach everyone a lesson”—nor is it your responsibility to do so.

In life, some things are worth protecting, while others are best let go. The last thing you want in your final moments is to think, “I don’t even know why I got into that fight…”

And it’s not always a stranger on the street—sometimes, it’s the people you love most, like your spouse or children. Learning to release an emotional outburst through a deep breath is far better than acting on it. With your kids, sometimes all you need to do is listen, rather than telling them what you think they should do. In moments like these, your response could change the entire course of their life.

SCENARIOS

Many people believe that self-defense must involve violence—such as a kick to the groin or a stab to the throat. However, these techniques are meant for much later stages of confrontation.

There are many situations where reacting with violence is entirely inappropriate, such as:

1. Your boss is a little drunk at the office Christmas party.
2. You were roughhousing with your brother or kids.
3. Children are playfully jostling while lining up.

In most cases, if someone escalates a situation inappropriately, the so-called “victim” may end up being the one in trouble.

Effective self-defense techniques up to this point should be effortless, and often, non-aggressive or non-confrontational. However, avoiding escalation does not mean failing to respond. You must still redirect the person’s attention and position yourself strategically to maintain mobility and options.

Scenario – wrist grab (one hand, same side crossover high grip)

Common mistakes – attempt to resist and yank to get off, missing thumb wrap action, bad alignment, tension

EXERCISES

Jump but not really – this is a way to train your nervous system on how to land on your feet – ball of the foot, whole foot, bend the knees and hip.

Jump from a straight leg position – the only muscle group you can use are the feet and calves. This is important to eliminate the preparation step of first bending the leg. While this exercise requires you to jump from a leg straight position, you must be careful to land using the ball of the feet, whole foot and then bend those knees and hips.

Double step – this exercise is train your response when you trip because on uneven pavement etc.