How to Do the Horse Stance in Kung Fu

Horse stance drill

A Horse stance is a basic stance used in many martial arts. In Kung Fu, it is a strong and stable stance from which other stances can be easily be formed. When looking at a person engaged in Horse stance, they will look like they are riding a horse.

Instructions

Beginners Horse Stance

1. Begin in Ready stance. Start with feet hips width apart, make sure to have your feet firmly planted on the ground. Back should be straight with knees slightly bent to encourage proper blood flow. Arms can be either at your sides down, or bent at the elbow with fists forward and up.

2. Take your left foot and move it to the side so that your feet are shoulder length apart. Your back should stay straight and balance should be remained intact. Your arms can remain in ready position.

3. Lower into Horse stance by "sitting," make sure to exhale as you sit into the stance. Your knees should be bent at a 90-degree angle, back should remain straight. Feet can either be positioned straight forward or at a 45-degree angle out to the sides. The latter foot position is best for beginners and people who have injured or weak knees. Your weight should be distributed evenly between both legs. Your arms should be at your sides, elbow bent with fists up and your forearms protecting your sides right below the ribs.

4. As you are in and holding Horse stance make sure to breathe. Proper breathing in this stance begins by inhaling deeply through the nose, your stomach and chest should expand as air fills your core. Exhale deeply through your mouth letting all the air out, as you exhale feel yourself sinking deeper into the stance.

5. When coming up from Horse stance make sure to move slowly back into Ready stance and be mindful of any dizziness or lightheadedness as this is common when engaging in this type of exercise.

Tips & Warnings

• Stay in Horse stance as long as you can stand to, this will build up muscles in your thigh, core, and glutes. The goal in horse stance is to be able to go lower to the ground with feet spread wide while still being "rooted." Wide Horse stance is considered an advanced move and takes much strength, flexibility and balance.

• The "rooting" concept is a basic concept which teaches students to plant their feet like they are roots of a tree. It is about stability and balance.

• As you feel comfortable you can widen your stance but remember thighs should be parallel to the floor.

• Make sure you stretch and warm up before any strengthening exercise.

• Drink plenty of water before and after any exercise.

• As always it is best to learn any martial arts stance from a recognized coach and always check with your doctor before starting any exercise regimen including Kung Fu.

• If you have blood pressure issues be mindful that if you hold Horse Stance for a lengthy period of time your blood pressure could shift. This is due to positioning of the body as well as the breathing. Do not practice without your doctor's consent and notifying your instructor of your condition.