WHY CIRCLE-WALK? The training of the circle-walking builds your health and enables you to do all techniques with whole body power. The whole body united becomes very strong and can do all the practices of the system without injury.
Otherwise, why would we spend so much time walking in circles? The main effect is to bring full circulation of blood and qi to all parts of the body and strengthen the tendons and ligaments throughout the body. When the whole body is unimpeded then disease and injuries will gradually disappear. Another effect is to connect all the tendons, ligaments, and soft tissue from the bottom of the feet through the body to to where they connect to the skull. Circle-walking is designed so that at no point in the process do you lose whole body power, thus, you build whole body power when you circle-walk. If you have an error in technique, you will find that this error occurs in your circle-walking, and that it will self-correct once you have fixed your circle-walking.
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All techniques in Ma Gui Bagua should 'feel like you are circle-walking'. There is no difference in feeling between circle-walking and any other move. There must always be the same power and positions. Power is developed in the circle-walking. Later, fali movements are simply a test of the power of your body, the connectedness of the body. Once you get the circle-walk then nothing is new.
All other moves express the circle-walk. If it wasn't like this, then circle-walking would have no meaning. Once you have developed this stability and power, then whether you do the techniques, routines, partner drills or sparring, you will move with total control. Always circle-walk slowly for at least part of your training sessions, then the rest of your training can be done at the speed that you wish. All movement types are present in the circle-walk. Fast and slow, hard and gentle, long and short. All movement principles are also present. The slow circle-walking is not a 'beginner basic' that you stop doing as you get better.
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You will always do this practice. There are some specific drills that use a fast circle-walk, but this is not the normal practice. Slow circle-walking develops the qi and blood so that the tendons change. You cannot change the tendons without the support of the qi and blood. HOW TO CIRCLE-WALK When the upper body is released and the lower body is hard and strong and the body upright, the body is naturally in balance and comfortable. You should not be uncomfortable or suffering when circle-walking, but should want to walk more.
All the requirements are to take the body and spirit to a natural, comfortable place. Middle of the Body “Contain the chest and tighten the upper back, twist the lower back like a rope, lift the anal sphincter and breathe into the kidneys” Settle down the chest. Let the ribs settle down towards the pelvic basin. Don’t cave in the chest, settle vertically, not forward. “Have a turtle back.” The upper back is stretched wide, both sideways and up/down.
Do not hump the upper back – open it evenly in all directions. Keep the torso upright and centered, like a bag (not like a stick). It is not simply an upright body – the qi has to be centered, so that both internal and external are centered – this is not just a ‘requirement’, it is an ‘essence’. Then, when it turns, it is not twisted and weakened. A full bag remains full and rounded when it is twisted, it gets bigger and stronger. An empty bag just twists thinner and thinner. Tuck the buttocks well in, but do not force this position.