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
Exertion level: Low
Experience: All levels welcome
Equipment/space: No equipment required
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.
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
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
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
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.
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
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”
18 Exercises for the Joints in the Four Limbs, Tendons & Connective Tissues, and Internal Disorders. “Smaller, going more inside”
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 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
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
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
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.
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
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
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
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.
Sifu Aminta Steinbach (moderator)
Shifu Sally Chang
Deepa Iyer
Jaydra Perfetti
Sifu Amalia Sanchez
Sifu Serian Strauss
Sensei Sam Taitel