Shi Da Pan (10 Foundational Exercises)

 Shi Da Pan 十大盤 (roughly "10 Great Basins" - pronounced Shir Dah Pan) is a set of 10 exercises from the foundational training in the art of Cha Quan, taught to me by my first teacher Dapeng. It is a set that was traditionally one of the first things a beginner in the art would be taught.

The exercises primarily target the legs, and as such they are part of my lower body basics syllabus, although almost every element involves a full body connection which teaches you how to drive the arms with the legs.

If you're a beginner, please do the exercises slowly, and not go as deep into the stretches, and build up over time. This set is intended to be done daily for the first 3 - 6 months of practice, and later be replaced by more difficult sets, however if you're not practicing every day it may take longer. It is likely that you will experience (sometimes severe) delayed onset muscle soreness, and the traditional method is to work through this, however everyone is different so please go at your own pace and rest where necessary to avoid overuse injuries.
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Craig Mallett

Craig is a principal member of Physical Alchemy. He was subject to many of Dave’s early experiments, which broke him out of stasis and propelled him into becoming a dedicated student of the Da Xuan Daoist tradition. He teaches within Physical Alchemy and is also the instructor of the Da Xuan School in Sydney. Prior to this, he studied the traditional Chinese martial arts of Xin Yi Liu He Quan and Cha Quan under Dapeng Wang for a decade as well as many other modalities of movement, strength, flexibility and general physical development. 

Many of the courses found on this page bear the Aware Relaxed Connected logo and website.  This was Craig's former website, which was merged with Physical Alchemy when Craig and Dave joined forces. ARC no longer exists but all the important aspects can now be found here on the Physical Alchemy website and tutorial page.

Contact Craig:

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