Circle, Breathing, Biomechanics
Circle: Heighten cognitive performance and equilibrium with principals of the circle. The circle is the most basic method, yet the most advanced developments evolve from it's practice. With both feet together, the practitioner settles their breath and expands the core. The left foot takes an open step, and turning the circle begins with counter clockwise natural walking. Four to eight steps per revolution. The circle adapts to the size of the environment and distance from an opponent. There is a vortex sensation of walking down a mountain. The circle consists mainly of two steps. Open Step (toe out) and Close Step (toe in). The knees are kept close together, the feet close to touching as we step past. While turning, the lumbar area is rounded out and the abdomen expanded. Maximum torque and power is generated as the waist turns.
Breathing: Boost and synchronize breath capacity with martial movement, utilizing ancient training methods to generate and store energy within the human body. Core muscle control and biomechanical alignments enhance the breath cycle of the practitioner. There are two major abdominal breathing methods widely used. With natural abdominal breathing, the core expands on the inhale, and contract inward on the exhale. The second breathing method is reverse abdominal breathing which reverses the process. With reverse breathing, the abdomen contracts inward on the inhale, and expands outward on the exhale. IRFS utilizes a balance between these two methods. On the inhale, the abdomen may contract inward or expand outward. On the exhale, the abdomen usually expands outward, but the muscles can both relax or flex. The lumbar and kidney area also expands or contract in the breathing process of this system.
Biomechanics: Optimize your potential with principals and physics, developing accuracy of footwork and body requirements. The stance in general, is three of your feet's distance apart. Both hip sockets are tucked and the tailbone rolls inward, creating the feeling of sitting while standing. Both feet are angled closer to parallel. The legs torque to create an arc at the base of the hips, and peak acceleration and control of muscle fibers, anchors the practitioner into the earth. The legs and hips create a bridge and shift weight around the back, sides, or front of the arc with an exclusive hip system. The core muscles train to expand in the front and the back of the body, developing specific ancient muscle control of the abdominal and lumbar area. The chest is slightly hollowed and chin tucked. The upper back is rounded out and the shoulders are naturally sunken.