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Uniting and empowering a diverse community of women and girls in the martial arts

PAWMA Camp 2020 Classes 

Short Form of the Tiger: Basic Pai Lum Form and Defense Techniques

Sifu Kimberly Bowen

Learn the basic Pai Lum form Short Form of the Tiger, a simple Kungfu form with 10 movements. Then, in pairs, practice one of the defense techniques from the form. Begins with warmup that includes lunges and stance stretches.

Exertion level: Moderate

Experience: All levels welcome

Equipment/space: No equipment required


8 Silk Brocades, Ba Duan Jin

Shifu Sally Chang

During this year which has called us to deep reckoning and awakening, we also need to restore and integrate all that we are adapting to. Constant grinding, anxiety, and stress can add up if not balanced with restoration. The 8 Silk Brocades Qigong has stood the tests of time, being one of the oldest known Qigong sets going back to 1150 CE. It nourishes and recalibrates our organ and vessel systems while toning our stances, harmonizing our Qi and spirit from within.

Exertion level: Low

Experience: All levels welcome

Equipment/space: No equipment required


Somatic Foundations for Harmony

Sister Maggie Dawson

We open the class with breath and vibration. We proceed with a series of fundamental floor exercises from White Crane Silat (Chinese Indonesian kuntao) which specifically benefit women. We rise in a new way to flow into a series of kicks and standing movements that compliment and balance the foundation we lay on the floor. Throughout practice we are reminded of the breath and the mudra/somatic metaphor.

Exertion level: High. Healthy hips and knees helpful

Experience: All levels welcome

Equipment/space: Bare feet and 8x8 floor space recommended. Smooth, hard floor preferred but not required.


Introduction to Pentjak Silat Ratu Adil

Professor Nerissa Freeman

Pentjak Silat Ratu Adil is one of the styles of pentjak silat from Indonesia. It was put together by Rudy Ter Linden in the 1940s. While specific techniques are taught, the forms of silat are intended to teach principles that can then be applied to a variety of techniques. This class will be an introduction to some of the basic forms of this style as well as discussion of applications. Different kinds of offensive and defensive applications can be generated from the basic forms, including striking, throwing, and grappling techniques.

Exertion level: Moderate

Experience: All levels welcome

Equipment/space: 6’ circle of space recommended


Knees and Shoulders: Practical Joint Rehab Strategies from Both Physical Therapy Approaches and Chinese Sports Medicine

Professor Nerissa Freeman and Sensei Delina Fuchs

We will take an in depth look at injuries to the knees and shoulders. This class will provide information on recovery and treatment from both the Eastern and Western approaches, drawing from Chinese Ashi acupressure/sports medicine and western physical therapy approaches.

Exertion level: Mild

Experience: All levels welcome

Equipment/space: Minimal space needed


“Pillow Uke” Ground Training: Using a Homemade Training Buddy for Ground Drill Training

Sensei Delina Fuchs

Participants will learn how to quickly and cheaply make their own at home training partner (pillow, martial arts uniform top, and belt—pool noodle is optional, but it helps to form the arms, if you have one). We will use our Pillow Uke to do some ground training.

Exertion level: moderate

Experience: All levels welcome

Equipment/space: A 6-ft diameter floor space


Stick Fighting

Master Terri Giamartino

The purpose of the class will be to introduce students to the stick as an effective fighting tool. We'll explore strikes and blocks, dealing with footwork, timing for entering, disabling and disarming techniques. Deflection and redirection will be emphasized. We will learn a short 2 person set which deals with attacks and defense and give students a context in which to practice the practical applications learned.

Exertion Level: Moderate

Experience: Intermediate level

Equipment/space needs: open space and a single short stick.


Trapping and Close in Fighting

Master Terri Giamartino

We will explore centerline principles from Wing Chun to trap and disable opponents effectively. The focus will be fighting in close with straight-line techniques primarily using hands. Some kicks will be employed such as the reverse roundhouse and stamping kick. Most of the work will involve partners.

Exertion Level: Moderate

Experience: Beginner class

Equipment/space needs: none


Liangong Series

Shifu Koré Grate

Liangong Series One

18 Exercises to prevent and heal pain in the Neck & Shoulders, Back & and Hips, Knees & Ankles. We consider this set to be the “Bigger Muscle Groups”

Liangong Series Two

18 Exercises for the Joints in the Four Limbs, Tendons & Connective Tissues, and Internal Disorders. “Smaller, going more inside”

Liangong Series Three

18 Exercises that are Internal-using Breath to Build and Move Chi/Qi. “All Inside”

Exertion level: Low to Moderate

Experience: All levels welcome

Equipment/space needs: 6-foot radius around (including above)-ONE full step to the front, back, right and left-hands fully extended above your head.


Learn to Manipulate Qi Energy: Shaolin One Finger Qi Gong

Master Angela Lee

Learn to Manipulate Qi for healing, defense, and offense. Students will understand the vast abilities of Qi Gong.

Exertion level: Low to Moderate

Experience: All levels welcome

Equipment/space needs: Brain, 4x4 sq ft, a wall


Tips on teaching online—participatory class, not a lecture.

Sigung Michelle McVadon

I will be sharing some of the things that we have learned at 7star teaching online classes since March. The class will run as a workout so that participants can experience the exercises, the teaching methods, the instructions, how to modify an exercise for varying size spaces, and ways of using breakout rooms. For teachers, I hope they will get some ideas of ways of doing things they may not have thought of. For students who are not teachers, I hope they will get ideas of exercises to request from their teachers.

Exertion level: Moderate

Experience: All levels welcome

Equipment/space: No equipment required


Creating a Punch Attack or One Step

Sigung Michelle McVadon

Step by step creating a Punch Attack/One Step starting with the opening block and adding counters. I’ll emphasize body connection to power techniques, have participants name targets, and use breakout rooms to have partners dummying up to the moves. I’ll give themes for each one we create to guide the creative process.

I hope that participants will get a feel for how to retain some of the experience of an exercise we have all done mostly on a partner. And to provide a framework for how to create them that can be used in their own self training.

Exertion level: Moderate

Experience: All levels welcome

Equipment/space: No equipment required


Street Survival In Your Home

Master Uyen Pham

Most martial artists train in a ring, gym, dojo, and such, but often overlook how they would throw-down in their own home. Yet, this is the environment we are most familiar and comfortable in, so it's in our best interest to train or at least visualize ourselves fighting in this setting. Participants will choose a room in their own home (bedroom, bathroom, living room, kitchen, office, etc.) and learn the most strategic skills of surviving in your own home.

Exertion level: Low

Experience: All levels welcome

Equipment/space: Be prepared to use a room in your own home.


Pressing, Striking, and Zone Blocking

Master Uyen Pham

Efficient movement could be the determining factor between winning and losing a physical altercation. This class will cover basic pressing and how to deliver deceptive offense off of realistic footwork. We will also focus on zone-blocking and finish with drills on instinct development.

Exertion level: Low

Experience: All levels welcome

Equipment/space: Space to move


Kalari Basics

Guru Aparna Sindhoor

This is an introduction to Kalari class - Open to all. The class will explore the basic Kalari warm ups along with horse movements, elephant movements and a few kicks. A brief history of the form and breathing techniques are also included. This class is a good way to get into Kalari experience.

Exertion Level: Moderate

Experience: All levels welcome

Equipment/space needs: Wood floor preferred


Kalari for Martial Artists (trained in any martial art beginner and intermediate)

Guru Aparna Sindhoor

This class will engage in Kalari techniques for students who have intermediate level experience in any martial arts. Class will go through Kalari warm ups, breathing techniques, various animal movements along with kicks. We will also be working on basic stick fighting with short sticks called chru vadi.

Exertion Level: Moderate

Experience: Intermediate / adv skill level

Equipment/space needs: Wood floor preferred, short sticks


Panel Discussion: Activating Our Communities: Martial Arts & Anti-racist Practice.

This will be a facilitated discussion about the intersections of martial arts and systems of oppression rooted in anti-Black racism and genocide against indigenous people, and how our communities are taking action and showing up for justice. We will explore what practitioners are currently doing in their training spaces and how martial arts informs and is informed by anti-oppression work. We invite you to join this conversation as we explore together the potential of martial arts in creating a more just world.

Participants

Sifu Aminta Steinbach (moderator)

Shifu Sally Chang

Deepa Iyer

Jaydra Perfetti

Sifu Amalia Sanchez

Sifu Serian Strauss

Sensei Sam Taitel

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info@pawma.org

Mailing Address

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Seattle, WA 98144

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