Day 01: Foundations of Sword Mastery Basics
With Sabina Storberg
Welcome to Day 01: Foundations of Sword Mastery Basics.
WeaponUp is a fusion practice rooted in the Chinese straight sword (jian) as studied in kung fu and tai chi, integrated with the fluidity and breath of vinyasa yoga. Today, we begin exactly where traditional sword training begins: with foundational postures. These stances are essential. They create the structural integrity, balance, and strength required for every dynamic flow you’ll build throughout your WeaponUp practice.
Foundational Kung Fu Stances
In this session, you’ll learn five core stances used throughout classical kung fu and straight sword practice:
WeaponUp is a fusion practice rooted in the Chinese straight sword (jian) as studied in kung fu and tai chi, integrated with the fluidity and breath of vinyasa yoga. Today, we begin exactly where traditional sword training begins: with foundational postures. These stances are essential. They create the structural integrity, balance, and strength required for every dynamic flow you’ll build throughout your WeaponUp practice.
Foundational Kung Fu Stances
In this session, you’ll learn five core stances used throughout classical kung fu and straight sword practice:
- Mǎ Bù (Horse Stance): A wide, grounded squat where you learn to root through the feet, tuck the pelvis, and maintain a long, upright spine. Alignment is key here—even if it challenges your natural posture.
- Gōng Bù (Bow Stance / Warrior Stance: One of the most frequently used stances in WeaponUp. The back leg is straight, the front knee bends toward ninety degrees, and the spine remains tall and steady.
- Pū Bù (Low Side Stance): Often known as skandāsana in yoga or a side lunge in physiotherapy and ninja at WeaponUp. In its classical form, both feet remain grounded with the heel down as you lower into the stance.
- Xū Bù (Empty Stance): A light, balanced posture rooted on one leg while the front foot remains “empty.” This stance emphasizes control, stealth, and precision.
- Xiē Bù (Cross-Legged Stance): Introduced in this series, this seated posture involves crossing one foot behind the other and gently sitting back onto the heel. It builds mobility, control, and grounded stability.
Hand Positions (Without the Sword)
You’ll also learn the three traditional hand positions used when the sword is not in hand:
- Sword Fingers: A classical straight sword gesture where two fingers extend while the remaining fingers are gently held by the thumb—symbolizing a second sword and directing energy.
- Open Palm: Common across many kung fu styles, representing openness, awareness, and control.
- Fist: A symbol of power and focus, adding contrast and strength within movement sequences.
Sword Grip & Wrist Mechanics
Finally, we’ll introduce the fundamentals of holding and moving the sword:
- Neutral Sword Grip: You’ll learn the most comfortable and functional way to hold the hilt: four fingers wrapped over the handle with the thumb placed underneath the guard for support and control.
Basic Wrist Mechanics
We’ll practice three essential actions:
- Rotation of the hand
- Up-and-down wrist flicks (commonly used in lower stances)
- A direct, powerful strike
Finally to close we urge you to move with awareness. Be mindful of your lower back, knees, and ankles, and never push through pain. These foundational postures can—and should—be practiced on their own for several minutes at a time to build strength, mobility, and confidence.
This is the groundwork for everything to come.
We’ll see you on Day Two.
10 Comments
Sign in to join the conversation.
Sign in
1 reply
2 replies
1 reply