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Ma Bu and Ma Bu Stanceby Peter Casini, based on the teachings of Master Marlon Ma

It is amazing how much is written about Tai Chi and Tai Chi practice and

yet very little is mentioned about Ma Bu. For those practicing Tai Chi or

any form of Chinese Martial Art (CMA) they know what is Ma Bu. They

know for example that the Ma Bu stance is essential to develop leg

strength. Using the correct posture and position will also generate inner

body heat and better circulation.

I believe that little is written about this subject because there are many

practitioners who do not know or fully understand the implication and

benefits of the Ma Bu Form. Some advance the hypothesis that the MaBu position should be held for as long as possible. They suggest holding

the position until the body trembles and shakes uncontrollably and until

the pain is unbearable. Others suggest the position be held for twenty or

thirty minutes for the average student and one hour or more for advanced

students. An alternative approach is to take the basic position, (refer to

figure #1), and modify it from time to time with new positions of

punching, kicking or twisting of the legs, that sequence is usually referred

to the Ma Bu exercise. The question that immediately comes to mind is:

Which is the correct Ma Bu Stance and how long should it be held?

In order for us to answer this question we have to investigate what

causes and effects are placed on the body while practicing this form. Justas in Tai Chi movements there are martial art applications as well as

health benefits, this is also true for Ma Bu.

For example, Master Ma will take a new student interested in Tai Chi and

Kung Fu and begin that student with the Ma Bu Stance. He believes that

good health comes from strong legs. That in the process of developing

strong legs properly all of the body organs are benefited as well as blood

flow and circulation. Since all forms of CMA require that the legs be bent

to some extent, strong legs are necessary and imperative. That is why

most new students will also practice Ma Bu and the Ma Bu sequence of

movements simultaneously with other studies. There are two basic

reasons for this approach. One is that it affords the student anopportunity to increase leg strength and balance. The second is that

greater leg strength allows the student to be more rooted and controlled,

being more rooted and controlled accord the student a smooth and fluid

flow of movements. This postulate is particularly true for older students

who loose confidence in their own ability to balance themselves and hold

a position. Once the student feels rooted and controlled the awkwardness

of loosing ones balance is diminished. The overall effect is that the

student gains confidence not only in their movements but also while

functioning at their normal daily activities. After all isn't it the goal of Tai

Chi or Kung Fu to be confident, strong and fluid in your movements? Of

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course it is. It is the very nature of our practice, it is the essence of our

study to be relaxed and fluid. Once the body can move freely, smoothly

and relaxed it allows the body Chi to flow unhindered and

unencumbered.

In order to ascertain the duration of time necessary to achieve optimum

benefit we must examine the Ma Bu stance and the physical implications

of that stance on the overall body. The correct Ma Bu stance requires

that the knees be bent so that the thighs are level. The upper body should

be upright with the pelvis section pushed slightly forward and the back

slightly arched but erect. (Refer to Fig. #1) The correct placement of the

feet is crucial in holding the Ma Bu stance. (Refer to fig.#3) A principle

concept of the Ma Bu stance is to open up the lower back. The stance is

intended to open the space between the Sacrum, coccyx and the Hips. As

one grows older or with lack of exercise the hips, sacrum and coccyx

tend to fuse together. This can also occur in people susceptible to

arthritis. Under normal circumstances, with time and age, these three

bone elements have a tendency to fuse together. The detrimental effect is

loss of movement, degeneration, loss of flexibility and possible

development of arthritis. To avoid these dire consequences it is essential

that the feet be placed as shown in Fig. #3; this causes the materialbetween the hips, sacrum and coccyx to be more flexible and plastic

rather than hard and rigid. Today's medicine encourages movement and

exercise as the best preventive medicine for Arthritis and the best

method to reverse the effects of Arthritis. As one takes the sitting

position with the proper foot placement the lower back is made more

flexible and loose. By examining the Posterior aspect of the lower back,

(Refer to Fig. #4), it is easy to observe the relationship between the

elements of the lower back.

There are many well known Sifu's who place their feet as shown in figure

#2. As can be seen in Fig. #2 the angle of the feet is directed inward.

That is exactly what is happening to the Hips, they are being pressed

against the Sacrum and coccyx acerbating the situation and creating a

strong possibility of injury to the lower back. This premise can be easy to

prove or disprove. At this point I suggest the reader to stand up, place

your feet as shown in Fig.#2, you can feel your hips being compressed

against your Sacrum. Now place your feet as in Fig. #3, you can feel your

hips being pulled away from the Sacrum. This movement is the essence

of Ma Bu. When the feet are correct the pelvis is loosened from the


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sacrum and coccyx resulting in greater elasticity of the joints and

freedom of movement. Just watch a child at play and witness how

flexible he is, particularly, at the hips and back, that is our goal for good

health and longevity as well as quickness in martial arts training.

But the benefits of Ma Bu are not limited to just loosening the lower

back. At once the practitioner can feel his legs being stressed, his body

heat being increased and a general, overall warmth taking place. This

warmth stimulates our organs and increases blood flow and better

circulation. Better blood circulation is needed to mainntain our body

temperature by cooling the overall body as the heat increases. This

creates an overall regeneration of cells and improved health (the

regeneration and improved health benefits will be discussed in a

subsequent paper).

So not only are our leg muscles being strengthened but our general well

being is also improved. Of course the novice practitioner will not be able

to take the Ma Bu stance where the thighs are horizontally level, this will

take considerable time and effort. At first the novice should maintain the

correct upper body posture and bend at the knees as much as possible.

For some it may only be a slight bend at the knees for others it may be

much greater, no matter, in time and practice your goal will be

accomplished.

But we have not answered our original question regarding time and

duration of the exercise. Let us begin our answer with a couple ofquestions. Is it better to run 3 miles, 10 miles or 22 miles per day? What

are the benefits and what are the consequences? No one can answer

these questions except you, you must find your own limit and what is

best suited to you. The key word here is "limit". How often have you

been to a health club and overheard the trainer encouraging someone to

go "beyond your limit" What may happen in going beyond your limit is

that the muscles become overstressed, swollen and fatigued. In most

cases in health clubs swollen muscles is exactly the goal. However, in

Chinese Martial Arts swollen and fatigued muscles are not desirable but

detrimental because they reduce quickness and flexibility, quickness to


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respond, to defend or attack. Furthermore, overstressing the body will

cause the body organs to work harder to reduce the trauma taking place.

In Tai Chi and Kung Fu studies the students are asked to extend

themselves permitting them to reach their limit. As one improves with

patience and practice that limit will be extended and extended creating a

wider range of movement and stamina. We can generalize here by saying

that each person must determine their own limit. But we have still not

answered our original question, how long to hold the position?

We have seen that the basic benefits from Ma Bu stance is to loosen the

lower back and develop greater leg strength as well as inner strength of

the organs. What is important is not to overstress the ligaments in our

lower back or to cause friction between the three affected bones. If the

Ma Bu stance is held too long it can overstress the body. It can fatigue

the muscles and over work the organs. It can cause swelling and

inflammation of the tendons, joints and ligaments. The first assumption

that must be dispelled is the premise, "No pain no gain". With the

implementation of the Ma Bu stance pain can cause serious back

problems or knee injury or both.

The novice should work his way slowly and patiently. In the beginning

the position should be held for one minute. It should be practiced five

times, each time with a one minute duration and one to three minute

pause between. With time and practice that duration can be expanded to

five minutes with the same one to three minute intervals between. The

significance of Ma Bu is to build total body strength and not just leg

strength or muscle development. Proper movement affords greater

flexibility and mobility resuting in improved body constitution. The

overwhelming advantage of greater elasticity and mobility is an

un-encumbered chi flow.

Therefore, the answer to the question, how long, is not how long to holdthe position, but to know how to use the position to promote the best

possible benefits. In most cases the optimum time for the advanced

practitioner is approximately five minutes, five times; this will achieve

the most favoralbe results.

@2002 Wutang New York. All rights reserved.


5/13/2012

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