Practical Hung Kyun “28-Day Stance Training Challenge” Program

Hung Ga Kyun Stance TrainingHung Ga Kyun brother/sister: do you practice “Stance Training?”

Of course you do, and if not, shame on you, you should.

Do you struggle to improve? Do you want to improve? Follow our Practical Hung Kyun “28-Day Stance Training Challenge” Program!

Read the following excerpt from our Practical Hung Kyun Fundamental Training, share it with your classmates, start today and become better Hung Kyun man (or woman)!

I have already discussed some of the aspects and benefits of Hung Ga “Stance Training” in previous articles, so I am not going to repeat myself.

Let’s check some basic points of the stance we are going to use, no surprise – Sei Ping Ma.

Correct form of “Four Level Stance” (Sei Ping Ma)

  • Toes grab the floor
  • Feet are parallel, toes point forward
  • Knees don’t go past the big toe – neither forward, nor to the side
  • Thighs are slightly higher than parallel
  • “Spread the floor” with your feet, “separate the pockets” to te side
  • The whole stance forms slight pyramid – not a square
  • Pelvis is level
  • Body is upright
  • Fists at the waist (not thighs, not in front of your body, at least for time being. It is important!)
  • Elbows point to the rear, not to the sides
  • Head is level
  • Eyes look on the horizont, ie. slightly down
  • Mind in Daan Tin
  • Relax, relax, relax


„Stance Training“ (Jaat Ma) of Practical Hung Kyun uses methodology of „Three Steps Forward, One Step Back“.

First download your Practical Hung Kyun 28-Day Stance Training Log (.pdf) and print it out.

Hung Ga Kyun Stance TrainingLet’s say you begin you „Stance Training“ on Sunday, Day 0 (Test Day). Get into Sei Ping Ma, correct the position, calm your mind and start to counting the breathing. Breath in/breath out is 1. Breath in, breath out is 2 and so on. Breath gently, do not hold the breath, do not force it. Don’t get up with the first sign of discomfort, but don’t practice to failure either.

After you reach cca. 80% of your maximal effort (challenging, but not 100% so you collapse on the floor), remember the exact number of breaths.

Relax your fists, open your palms in front of your body, jump up, breath in, breath out („Bring the Energy Back to Daan Tin“), put your hands next to your thighs and let them hang loose. Relax and remain standing for couple of seconds, preferably couple of minutes. Don’t skip this part, it is a vital part of the exercise. As the sazing goes, “the one that understands life doesn’t hurry”.

Write down the number of breaths in your training journal.

Next day (Day 1) when practicing the „Stance Training“, hold the stance for the same number of breaths minus 3.

Day 2 – add 2 breaths.

Day 3 – same number of breaths as Day 2 etc. Follow the printable program for whole 28 days, increasing and decreasing your number of breaths.

Let’s say your startng point is 12 breaths. Your cycle looks like this:

  • Day 0 (Test Day) – 15
  • Day 1 – 15-3, ie. 12
  • Day 2 – same as yesterday, ie. 12
  • Day 3 – 12+2, ie. 14
  • Day 4 – same as yesterday, ie. 14
  • Day 5 – 14+2, ie. 16
  • Day 6 – same as yesterday, ie. 16
  • Day 7 – 16+2, ie. 18

In the beginning of next cycle, substract 3 breaths, and start over the whole cycle, which in our example will look like this:

  • Day 8 – 18-3, ie. 15
  • Day 9 – same as yesterday, ie. 15
  • Day 10 – 15+2, ie. 17
  • Day 11 – same as yesterday, ie. 17
  • Day 12 – 17+2, ie. 19
  • Day 13 – same as yesterday, ie. 19
  • Day14 – 19+2, ie. 21

Day 15, beginning of new cycle – substract 3 and continue according the protocol.

Hung Ga Kyun Stance Training

Important Notes

  • Jaat Ma is an „Internal Exercise“ (Noi Gung) – correct form, calm mind, gentle breath and relaxed position are keys to the success.
  • Count your breath in Daan Tin, don’t force it, breath gently. Breath in gently with your nose, pause, breathe out gently (through oyur nose or slightly open mouth), pause.
  • Practice your „Stance Training“ once a day, every morning.
  • Don’t skip your morning trianing sessions – continuity of training proces is another of the key principles.
  • Write down your practice session in your printable Training Journal.
  • Supporting the publication of the „Stance Training Program“, we will post a message on our official Practical Hung Kyun Facebook Page, where you can “check in” and report that you have completed the task on that particular day.
  • Practice, don’t „work out“ – strive for perfect form, don’t train to failure.
  • 3 secrets of Jaat Ma are: Relax, relax, relax.
  • “Stance Training” (Jaat Ma) is only one piece of the puzzle, the other two being “Stance Turning” (Jyun Ma) and “Footwork” (Jau Ma).

Did you complete all 28 days without a break? Congratulations! On day 29 measure your number of breaths, total time and restart the cycle. 5 minutes separate visitors from beginners, 10 minutes separate beginners from intermediate students.

Can you complete 100 days? Can you complete Hung Kyun „Rite od Passage“, half an hour in strict Sei Ping Ma? You and your Gung Fu will change forever, trust me.

 Pavel Macek Sifu, Practical Hung Kyun

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