• Never hold your breath
  • Breath in and out through your nose
  • Keep your mouth and your body relaxed
  • Keep the tip of the tongue against the roof of your mouth, just behind your teeth


  • The knee should never extend past the toes
  • Move or rotate the foot in order to avoid twisting the knee
  • Sink into the stance to a level you can maintain throughout the form
  • Keep your head at the same level
  • Avoid up and down bodily motion while changing between stances or postures
  • Keep the legs relaxed
  • Touch the heel to the floor before the toe
  • Make sure the stance is open enough to be stable and don’t stand too wide

Stretching Tips

  • Do stretching exercises at least twice daily to gradually increase your flexibility.
  • Commit yourself by religiously sticking to your exercises routine.
  • Target the major muscle groups that need to be stretched for at least 20 minutes each day.
  • Reward yourself at the end of each training session so you can develop a new interest with your regimen.
  • Start setting short term, and then do long term goals.

Warm Up

  • Be careful throughout and be sure to start slowly.
  • Listen to your body and learn.
  • As your body becomes more accustomed to what it is you’re asking it to do, it will respond by changing its capabilities.
  • Remember, all it takes is a consistent effort over time.
  • Warming up is meant to bring your muscle through a normal range of motion.
  • Most people’s range of motion is limited simply due to a general lack of demand on their body. The goal of the stretches here is to teach your muscles to become more “elastic”, resulting in a more naturally flexible body even when it is not warmed up.
  • By moving through your comfortable range and then pushing only slightly further, that range will increase over time and the new larger range of motion will become the norm.


  • Everyone should take less salt and white sugar, you can have crystal sugar and honey, instead.
  • You should avoid food containing harmful material, smoked food, salted food, and food containing much fat.
  • Avoid food containing preservatives and chemicals, stale food, and canned food.
  • Do not go to bed within three hours after dinner, in order to prevent obesity.
  • Be sure to have more of these detox foods: sweet potatoes, green beans, oats, millet, coarse rice, red beans, yam, asparagus, onion, yogurt, lotus root and carrot.

Injury Prevention


  • Have a pre-participation physical exam and clearance evaluation before participating.
  • Learn the inherent risks with each style of martial art before selecting the one to pursue.
  • Always train and practice under direct supervision from an experienced trainer.
  • Follow proper warm-up and cool-down routines.
  • Wear appropriate protective equipment in your style of martial arts
  • Discuss any concerns about injuries or strategies for preventing injuries with your trainer.