Next form we're going to do is called bottie. GM. GM is an iron shirt form. It's basic in nature in terms of the moves are simple. However, it's complex in terms of what it's going to do for you internally. This is a very dynamic meditation done with a lot of vigorous energy.

It balances, the Yin meditations that we've been doing the in meditations or the soft meditations where you don't, you're not overly exerting yourself. This is an exertion meditation. It's very important to have Yin and Yang, in your training. You cannot always be all Yin and you cannot always be all Yang. You need to have both Hard and Soft Yin is the soft, Yang is the heart. Yin is like the form less it's the emptiness, it's the space it is the movement.

Yin is seeing the details and things. Yang is the form Yang shows direction. Yang makes sense. decisions, you have to have both in order to be complete and have a balance. So this form is like a Yang meditation, it's very hard, very vigorously done. When you do this form, you have to have certain locks.

And these are very important. Okay, the first lock when we're talking about going from top down, your chin needs to be back, shoulders are rounded, not all crunched up like this, but just naturally rounded, chin back, but not overly back and not sticking out. So it's just here, and that helps line up the spine. Your tongue is going to lightly touch the roof of the mouth, okay? Right behind the teeth. Okay, what that does, that helps complete the circuit.

Your back will be straight, not always vertical because we're gonna have some movements here, but it will be straight. your pelvic bone is going to be tilted, slightly forward. Okay, tilted slightly forward. What that's going to do is straighten out the spine. You must lock the premium the anus women will Additionally, like the vagina, this is extremely important. This is like the lower part of the body.

And it forms can you put it, it like makes a complete circuit, you do not lock this, you can have problems later on. It's extremely important to lock that. So I'm going to say that again, you must lock this, you lock the anus, you lock the premium, women lock the vagina, okay, that locks the lower end. This makes a circuit all the way around. When you've got a lot of dynamic tension going on in the body, which you are going to have in this kata. In this form, it will, if you're not, if you are not locked properly, it tends to push out and you can have problems negate that you want to pull all of those, you want to lock those muscles, pulls the energy up.

Very, very important. When you do this form, you're in a horse stance. I don't care. The iron palm that's being taught here, can fit into any system, any style, whatever. It doesn't matter how you do your core stance, you might be a little higher, a little lower, your feet might be turned outward, might be turned straight, that does not matter. What does matter is the fact that your feet are flat, that you're rooted into the earth, that you can feel that connection to the earth and you're allowing that energy to come up in through the body.

That's the important part. It's the principle that matters. The outer form, can shift moment to moment person to person is to whatever. It's that inner principle. That's what's really important here. Okay, I'm going to back up.

I'm going to demonstrate the form one time when you do this form, and I want you to notice my hands are going to be like this index finger pointed up, the other three fingers bent, it's going to be on both hands like that. It's going to be I'm going to hold this hand position throughout the entire form. When you do this, you'll notice the first time you do it, especially going to see that it has a special strengthening for the hands. It's not just like it's completely different from this and completely different from a fist This really strengthens the hands in a unique way. It's very important that you do that. Okay?

Get the camera ready. I'm going to do the form. all there is to it, do it facing this way. Again, the hands are like this. Okay, that was three repetitions that form when I did that form, I didn't do it with any dynamic tension. I just did it for the movement.

I want you to learn the movements first learn the movements first. Then we're going to add in the dynamic Attention, I'm going to go back, I'm going to do the form, I'm gonna start to add in the breathing and the dynamic tension. It's important when you breathe in this form, that what's happening. When you step into this form and you're ready to do it, you're going to tense all your muscles, all those muscles is going to lock from the ground up. That means you start with your toes, feet, ankles, calves, shins, knee joints, your upper legs, your premium, lower body, rib, muscles, everything in the body, internally, lock everything up in the chest, shoulders, arms, you know, neck and you actually block the muscles around your head, back of the ears, everything gets locked. It may take you time to develop that kind of muscle control, the lock all of that but eventually that's kind of what you're going to do.

If you do through karate, or some of the other Okinawan martial arts you have learned sanshin or some form of sanction. That will help you out with that. And I've seen this form in other Chinese arts too. So, you know, you have to learn how to lock your muscles and gain control over the body. When you breathe, it's important that when you breathe in and out that the breath synchronizes with the movements of the body. So what that means when I'm doing this form, so I'm breathing in, and I'm gonna breathe out.

When my breathing stops, my physical movements of the hand stops, okay, so I'm breathing and just kind of give an example here and breathe out. And you breathe in again. And I'll see how the movement and the breath stops at the same time. down once, circle around behind the head, but take a big breath and the breath goes out and then comes around in front. You're going to drop down, come back up, the Higgs. A big Breath, and then breathe out.

Okay, when I do this, for real, what happens I'm going to take a hit, I'm going to make a hissing noise. And what that's doing is that dynamically locks all of my muscles, from the abdomen, chest area, all of this at night makes a dynamic locking. You don't have to make this hissing noise, but I find it works very well. It stimulates everything and gets everything going. You can start out slower in this meditation, maybe just do kind of like a lock and just kind of a quiet breath. But I find that you want to work up to being able to do this breath dine, do this form dynamically with a dynamic breath and I'm going to demonstrate in a moment here, okay, I'm going to step back.

I'm going to do the form. I'll do it a couple times. Just kind of at a regular pace and I'm going to pick up the speed a little bit. When you practice Bhakti gum, the set practices doing It may be like six repetitions. That's how I learned it. This is how it was taught to me, you do six repetitions.

So you'd go through a one, you know that that one, like, up, down, that's one repetition, then you just go into the next repetition. When you first start out, I find that you need to relax between wraps. When you get stronger, you can just maintain that dynamic tension through all six repetitions. This form is really good, because you put into it, kind of how you feel. So sometimes you're not always 100%. So you give a little bit less than what your normal all allowed is, but that's fine, too.

You're, maybe you're only like 60% on that day, but you're going to give 100% of your 60% don't give like 50% of your 60% for 30%. Don't do that. You want to give 100% of whatever you got going. But that doesn't always mean that you're just like a tiger crashing down the mountain. Sometimes it's a little more relaxed, some times you're doing the form, get a little stretch out of it, whatever. When you do it consistently and you do it in these different ways you are going to gain benefits from it, you will see that yourself, don't take my word for it, put it to the test, see what it can do for you.

It will come out in your braking. It'll come out in your other meditations, it'll come out in your training, conditioning and everything else, put it to the test. Just don't take it at face value. Don't take my words and just, you know, just you got to find the truth for yourself. That's what I'm trying to say. Find the truth for yourself.

That's the most important part. When you do that, then that's when you can start to teach other people because then you've got it. Okay, so I'm going to back up here. Do the form a few times. Okay now what I'm going to do is straight. Now I wanted about a medium speed with that one a little bit slow to medium speed.

I'm gonna back up. I'm gonna go, how I normally practice this. Okay? Okay, something else you can do with this form that I didn't talk about as you can slow it down a little bit. And so what happens is sometimes I'll do this form and do just one form, but I'll take, I'll hold each posture, I'm going to back up and do that too. So you can see that it kind of lets the muscles develop in place and it adds a new kind of strain to your muscles, body and everything else.

Remember, most important thing to do is you want to unify body mind, if your body and mind are not unified, what that means is that your mind is scattered, you're lost. Often daydreams are chattering to yourself, you're not seeing clearly and your body, which means physically you're doing something and those two are not match up, you are not in alignment, you want to bring those two things into total alignment. That means being in the present moment. That's what Zen means with that. You want to be in the here and now. If you are unified, then your spirit is strong, your energy will be strong, because you'll be right there.

If you are not, you are scattered, your spirit is weak. And I'm sure we've all experienced that. We all have busy days, busy moments. We all know what that feels like. But what you want to do is through martial art training, learn how to bring those two together, and be able to consciously have that throughout your whole life, not just in martial arts, you learn in martial arts, and then you're going to learn to apply this through your whole life and everything that you do. When you're driving a car.

When you are working when you're writing. You know, if you're writing something at work, if you're working on the computer here in the here and now you're not off daydreaming, you're not off. You know, you want to keep the body mind unified. When I walk My You know, I'm aware of what's going on where of the ground underneath me the sky above, and I just have a general awareness of everything around you want to keep that that's very important. Okay, I'm gonna back up and do a slower potty gum for you. That's just one more way to practice that.

Okay, Bharti gum once again, practice to what you can, what I was taught was to do six repetitions of this that considered like, one practice session or whatever. You know, you don't need to do this, like all day long. That's too much. That's overkill. I think in my prime training, when I was really boom, hitting it, I maybe might have done 12 of these repetitions in a day. And but I held it at that that was fine.

He'll give you the development that you need. How often do you do it? beginner level, you might just do this once a week, you get more advanced, you're going to do it a little bit more, maybe two, three times a week, you get really, really advanced and get up to expert advanced. You might be doing this every day. So you just kind of fit this into your training regime. You know, wherever it fits naturally.

You might have other things to do, you might have sunshine to do or something similar to that. You might have some iron shirt or some cheap Kong practice to do buy t shirts Doesn't take that place by Team comm augments what you know, at the bare minimum. I would practice this once a week. That's bare minimum and you can just fit it in, you know where it fits naturally into routine after that two or three times a week. You know, you're hitting breaking a lot and you're really, really getting into it. You might do it every day.

Thank you