Brassicaceae greens, Savoy, kohlrabi, and gai lan ("Brassica oleracea"), turnip, napa cabbage, bomdong, bok choy and rapini ("Brassica rapa"), rocket salad/arugula ("Eruca sativa"), garden cress ("Lepidium sativum"), watercress ("Nasturtium officinale") and radish ("Raphanus") and a few spices like horseradish ("Armoracia rusticana"), "Brassica", wasabi ("Eutrema japonicum"), white, Indian and black mustard ("Sinapis alba", "Brassica juncea" and "B. nigra" respectively). Vegetable oil is produced from the seeds of several species such as "Brassica napus" (rapeseed oil), perhaps providing the largest volume of vegetable oils of any species. Woad ("Isatis tinctoria") was used in the past to produce a blue textile dye (indigo), but
Choy gar low stance ("Chapma") to increase the leg strength. In the Choy style, strong legs are a necessity for performing the techniques in a correct manner. Lower body strength is the foundation of Choy. The basic techniques (punches, kicks and blocks) are put together into different form combinations. One learns the forms in two versions - to the sides and to the front - and are required to execute it against the "Sifu" at a certain pace and without any stalls. All the various techniques of Choy Gar can be found in the following forms: Choy Gar kung fu is based