INTRODUCTION

TAN VIEN is an advanced quyen (kata) for the training of Black-Belts and Teachers. This form consists of 8 Exercises which help people in building strong physical conditions and high spirit. Elite people, women and men of action could take great benefit from the training of this form.

In fact, TAN VIEN is a multi-dimension-program dealing with a number of learning subjects far beyond the scope of martial art such as Physical Action, Inner-Energy, Breathing method, Leadership, Moral Value, Strategy and Action, Way of life.

TABLE OF CONTENTS

-Introduction

-8 Exercises Texts and 8 Exercises Photos

-Meaning of Tan Vien

-Chart of Five Elements

-Tan Vien Strategy and Five Elements

-Tan Vien and Six Elements

-Breathing Methods, Manners, and Techniques

-Five Breathing Method

TAN-VIEN(full name : Tản-Viên Công)

Tản-Viên (full name : Tản-Viên Công)

Poetic name of the famous Mount Ba-Vi, about 45km north-west of the capital Hanoi, North Vietnam. This is also the name of the legendary immortal master who guards this mountain since the reign of King Hung-Vuong, many centuries B.C. Historically this area has been a training place for many Vietnamese masters including NGUYEN NHU CAI, NGO SOAN (14^th Century), HOANG-TO-LY (18^th Century) and those mentioned on historical steles and old books such as Truyen-Ky-Man-Luc (published 16^th Century), or in more recent discoveries reported in Nam-Hai-Di-Nhan by Phan-Ke-Binh (published 1912).

Công. In martial art, this term could mean power, result, force, hard work. But several different meanings could be also possible: merit, respected man, a baron, public, attack. So it could also mean, for martial fighters: ‘Techniques and strategies learned from masters at the area of Mount Tan-Vien.’ . Please do not confuse Công with another important term: GONG

GONG . Gong is a technique of contraction involving the whole body: muscles, organs, nervous system, inner energy,

Recommendation: Do not try to translate the title of this form of Noi-Cong training in other language. You can just say: This is a set of 8 exercises called the Tan-Vien

TAN- VIEN has 8 exercises as follows:

1.TAN-VIEN DIEU-THUY ; 2.TAN-VIEN BAO-MOC ; 3.TAN-VIEN KHAI-QUAN ; 4.TAN-VIEN LUYEN NGOC ; 5. TAN-VIEN CUONG THU ; 6. TAN-VIEN TRAN-BIEN ; 7. TAN-VIEN DA-DONG-CO; 8. TAN-VIEN QUAN-MON

EXERCISE 1	DIEU THUY The Water
Benefit	Building up high energy, gaining quiet mind.
Physical Action	Pic 4: Gong/contraction involving the whole body, and then stay still
Breathing method	Tho phoi/ Lung breathing
Element	Thuy/Water
Meridian	Than/ Kidneys
Great Capacity	Trach-nhiem/ Responsibility
Strategy and Action	Know where to begin and how to wait. Winning by surprise.
Moral Value	Danh-du/ Honor
Behavior	Nha-nhan/ Kindness
Motto Way of life	Dung-manh, Uyen-Chuyen/ Strength and flexibility

EXERCISE 2	BAO MOC The Wood
Benefit	Stimulating inner energy, helping sustain long period of work.
Physical Action	(See photos) Gong/contraction involving the whole body: muscles, organs, nervous system, inner energy,
Breathing method	THO PHOI/ Lung breathing combined with Belly breathing in the end
Element	Moc/Wood
Meridian	Can/ Liver
Great Capacity	Than-Trong/ Being careful
Strategy	Building up supporting groups. Never forget your goal.
Moral Value	Luong-thien / Honesty
Behavior	Chan-thanh/ Sincerity
Motto Way of life	Thuc-tinh/ Vigilance

EXERCISE 3	KHAI QUAN The Gate
Benefit	Stimulating creativity; developing open-minded attitude.
Physical Action	Pic 6: Gong/contraction involving the whole body, and then stay still; keep stance solid. Iron belly.
Breathing method	THO NGUC/ Chest breathing; Picture No 3
Element	Kim/ Metal
Meridian	Lungs
Great Capacity	Sang-tao/ Creativity
Strategy	Be present at the right time. Open up to all solutions.
Moral Value	Cao-phong/ Dignity
Behavior	Tinh than thien-nguyen/ Voluntariness
Motto Way of life	Chu-tam vao noi-luc/ Focusing on inner-power

EXERCISE 4	LUYEN NGOC The Jade
Benefit	Reducing stress, gaining self-confidence, develop patience.
Physical Action	Pic 6 & 8:Hands fast; and then stay still; Gong/contraction.
Breathing method	THO-VAI, Shoulder breathing
Element	Khoang/Mineral-Catalyzer
Meridian	Ty/ Spleen
Great Capacity	Kien-nhan/ Patience
Strategy	Advancing in an unnoticeable way
Moral Value	Thanh-liem/ Integrity
Behavior	Hoa-dong/ Team working
Motto Way of life	Vien-kien/ Vision

EXERCISE 5	CUONG THU Strong Hands
Benefit	Help in resisting cold, strengthen the body. Getting used to do hard work
Physical Action	Pic 3: Hit fast, and then (Pic 4): Gong/contraction involving left arm and belly(holding breath); stay still
Breathing method	THO PHOI/ Lung breathing
Element	Hoa/ Fire
Meridian	Tam/ Hoa
Great Capacity	Quyet-thang/ Overcome
Strategy	Stand up and be strong. Winning by Courage and Strength
Moral Value	Chan-thanh/ Loyalty
Behavior	Tu-nhien/ Growing and gaining through natural process.
Motto Way of life	Trong-sach/ Purity

EXERCISE 6	TRAN BIEN The Guardian
Benefit	Train in strong determination of mind. Help in resisting fatigue.
Physical Action	Pic 4: Gong/contraction and stay still. Pic 5: Hit fast
Breathing method	THO PHOI/ Lung breathing
Element	Tho/ Earth
Meridian	Vi/ Stomach
Great Capacity	Huu-hieu/ Efficiency
Strategy	Fighting and winning by Skillfulness and Efficiency
Moral Value	Quang-dai/ Generosity
Behavior	Quan sat moi su/ Observing everything
Motto Way of life	Kien-dinh/ Stability

EXERCISE 7	DA-DONG-CO The Drum
Benefit	Training for physical and mental solidity. Strengthening legs ; stimulating digestion.
Physical Action	Pic 6: Exhale: beating the drum. And then : Gong/contraction involving the whole body, strong stance.
Breathing method	THO-VAI, Shoulder breathing
Element	Hoa/ Fire
Meridian	Tam-bao/ Pericardium
Great Capacity	Phan-doan/ Discernment
Strategy	Attacking like fire, retreating like wind.
Moral Value	Hien-ich/ Benevolence
Behavior	Vui trong cong viec/ Take pleasure in working hard
Motto Way of life	Qua-quyet/ Determination

EXERCISE 8	QUAN MON Closing Door
Benefit	Improving working capacity (physical and intellectual). Excellent training for strategic mind.
Physical Action	Pic 4 & 10: Gong/contraction involving the whole body, and then stay still
Breathing method	THO PHOI-BUNG/ Lung-Belly breathing
Element	Khoang/Mineral-Catalyzer
Meridian	Dai Truong/Large Intestine
Great Capacity	Staying imperturbable
Strategy	Fighting and winning by Cleverness and Organization
Moral Value	Tu-tam/ Compassion
Behavior	Tinh-lang/ Keep Quietness
Motto Way of life	Than-toc/ Quickness

BREATHING METHODS, MANNERS, AND TECHNIQUES

DEFINITION. The following definitions of terms are for all disciplines of VIET-CHI System which includes Vietkhiphap, Viettaichi, Vietvodao/ Voviet, Vietchikiem, Vietchibong, Chicuoc, Chiluc, and Chivat .

Method of breathing is a regular and systematic way of accomplishing a process of respiration. Example: Breathing by using the abdomen to expand the lungs is a method of breathing called Tho-Bung/Abdomen-Breathing.

Manner of breathing is a correct way in which a method of breathing is done, regardless the body gesture or movement.

Example: Using only the nose in inhaling and exhaling in any method of breathing is a manner of breathing which is called Tho-mui-mui (nose-breathing) or Tho-ngam-mieng (mouth-shut -breathing).

Technique of breathing is an application of one or several methods of breathing to accomplish an exercise or a series of movements.

Example: The breathing in an exercise such as the Ha-Co (in Bai Di-Xa) is a technique of breathing in which the method of Tho-Bung/ Lung-Breathing is applied.

THE FIVE METHODS OF BREATHING.

There are five basic methods of breathing any Black Belt should know, which are:

1.Tho-Phoi, the method of Lung-Breathing (can be written as Thophoi, Lung-breathing, also Lungs-breathing). This method focuses on the natural breathing of the lungs with deep and powerful respiration.

2.Tho-Bung, the method of Abdomen-Breathing or Belly-Breathing (can be written as Thobung , Belly-breathing). This method employs movements of the abdomen to help in expanding and compressing the lungs.

3.Tho-phoi-bung, the method of Lung-Abdomen-Breathing or Lung-Belly-Breathing (can be written as Thophoibung, Lung-belly-breathing). This method employs movements of the ribcage combined with those of the abdomen to help in expanding and compressing the lungs.

4.Tho-Nguc, the method of Chest-Breathing (can be written as Thonguc, Chest-belly-breathing). This method employs movements of the chest to help in expanding and compressing the lungs.

5.Tho-Vai, the method of Shoulder-Breathing (can be written as Thovai, Shoulder-breathing).

This method employs movements of the chest to help in expanding and compressing the lungs.