SHAOLIN Kong fu Training from the beginning begi nning to the highest level of Shaolin templ e monks
Shaolin (
) Kong fu (
, aka
: wu wu shu) training categories are:
warm-up and stamina, stamina, and flexibility & balance balance skills (童子 : ji ben kong): kong): include warm-up and
1. basic skills (
功: tong zi kong); 1 2. power skills (
: qi kong): include 2 types:
2.1. internal ( ( 内: nei) and external (外: wai) Qi Kong meditation for meditation for energy control;2 2.2. the 72 skills ( skills (七十二功: qi shi er kong), the legendary secret exercises of Shaolin monks;3 3. combat skills: skills:
include various forms forms ( 套路 : tao lu) and their combat ( 散打 : san da) methods in
barehanded (拳: quan), weapon (器: qi), and barehanded vs weapon categories.1
Shaolin Kong fu training schedule depends on lineage, master, the trainee, and it has also varied from era to era. the typical schedule recorded in Shaolin temple texts is: monks train train every day and every year, except one day a week to rest. they get up at 5 in the morning. morning. then do Qi Kong Kong meditation for for a half hour. they also do external Qi Kong later every day. Qi Kong is better at sunrises, early afternoons, and before sleep. after the morning morning Qi Kong, monks usually do basic training, before breakfast, breakfast, by 15~30 minutes of warm-up and 30 minutes on Tong Zi Kong exercises. forms & combat are are usually trained in the afternoons afternoons or o r other time sessions for 1~2 hours. the 72 skills can be practiced practiced at any time, day or night; practicing each skill takes takes a few minutes minutes and some of them up to 30 minutes every day. in general, any exercise can be done at any time, all exercises together in one session or in different different sessions. also, Shaolin kong fu can be trained at “the place an ox lies down in,” in,” which means almost everywhere. according to the Shaolin kong fu saying, after 100 days of training the skills emerge, and after 3 years initial mastery is attained, but complete mastery takes decades.
1
SHAOLIN Kong fu instructional (at YouTube.com): YouTube.com) : hundreds hundreds of full video vi deo tutorials tutori als by Shaolin Shaolin temple inheritors. inheritors.
2
’s “Qigong for Health and Martial Arts,” books: Yang Jwing-Ming Jwing-Ming’s Arts, ” “Qigong Meditation: Embryonic Breathing,” Breathing, ” “Qigong Meditation: Small Circulation, ” Circulation,” and his other Qi Kong books.
books: “Training Methods of 72 Arts of Shaolin” Shaolin” and “72 Consummate Arts Secrets of the Shaolin Temple. Temple .”
3
1
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1. SHAOLIN Ji Ben Kong (basic training)4 1.1.
Warm-up and Stamina:
warming up makes stretching much easier and more efficient, and prevents injuries to muscles, tendons, and ligaments. warm-up has 2 parts: parts: loosen-up loosen-up and endurance exercises. exercises. 1.1.a. Loosen-up all the relevant relevant joints in any exercise. Shaolin monks loosen up the the 9 main main joints before stretching activities and in beginning of every training session. the pictures show a typical loosenloosen up method for every joint. repeat each one several times, times, for example, 9 times to the clockwise and 9 times to the counterclockwise direction:
arms:
rotate hands around the
rotate forearms around the
rotate arms around the
wrists
elbows
shoulders
rotate ankles around
rotate knees around
legs:
rotate hips around
trunk:
rotate upper body around the
twist shoulders around the
rotate head around the
waist
back
neck
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1.1.b. Endurance exercises are a part of warm-up warm-up and also develop stamina. each exercise must be repeated for a while. begin endurance training lightly lightly at the first minutes, then make make it as quick as possible gradually. there are various endurance exercises ; do a few exercises every day:
run:
jog; run and twist upper body from side to side; sprint forward; forward; sprint backward; backward; …
run sideways; switch switch direction:
legs get get close to and far far from each other alternatively like a scissor; legs cross each each other; legs cross each other with feet alternate to front and rear; …
raise knees high alternatively: alternatively:
run and raise raise knees; kn ees; raise knee and punch punch with opposite hand; …
jump:
jump high; run and jump high; h igh; jump and raise both knees high; …
roll:
forward; forward; backward backward
pushup:
lie prone with toes fixed on ground and hands fixed on ground near the shoulders with straight body to push up by by straightening the arms arms
squat:
walk forward; leap forward; leap to sides; …
walk and slap kicks alternatively: alternatively:
slap feet soles in behind behin d near the hips with opposite palm; slap outside of feet feet in behind near the hips; slap feet soles in front front of chest with with opposite palm; palm; slap insteps in front of chest; …
flying kicks kicks
… and many many other exercises! exercises!
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1.2.
Shaolin Tong Zi Kong (flexibility & bal ance patterns): patterns):5
Tong Zi Kong literally means ‘ childish childish skills,’ and and is recommended to be trained since childhood. however, it can be mastered at any age; many masters have begun practicing it when they they have been more than 50 years old. the reason for this naming is said to be that if one masters Tong Zi Kong, being as s oft as cotton and as light as a swallow, they will feel like being given a second childhood. as the sayings go, “Tong Zi Kong has 18 postures.” postures .” however, various variants of the posture have emerged in the course of the centuries. these are 18 main postures (9 flexibility & 9 balance) together with the most known variants:
Starting posture: 起势: qi shi, Salute! Flexibility Postures: Postures: (to be as soft as cotton)
1 1, advanced single-arm variant lazy monk praises Buddha Buddhist child shows the way 懒僧拜佛: lan seng bai fo 佛童指路: fo tong zhi lu
2 arc backward 下腰: xia yao
2, on-head variant
2, advanced variant 2, advanced variant on-chest on-knees conceal the flower under the leaf 叶底藏花: ye di cang hua
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6, prerequisite variant green green dragon dragon coils in the nest 青龙盘窝: qing long pan wo single/double leg
6, lying variant
6 golden golden rooster rooster stands on one leg 金鸡独立: jin ji du li
7, prerequisite variant front clasp Buddha’s Bu ddha’s foot 抱佛腳: bao fo jiao single/double leg aka 7 7, lying variant single/ single/double stretch 7, prerequisite variant front skyward skyward step front split and ligaments front split* clasp Buddha’s foot 朝天蹬: chao tian deng 单/双拔筋: dan/shuang ba jin 竖叉: shu cha 跌叉抱佛脚: die cha bao fo jiao
8, prerequisite variant side clasp Buddha’s foot Buddha’s foot 抱佛腳: bao fo jiao 8 8, lying variant side skyward step side split and 8, prerequisite variant clasp Buddha’s foot 朝天蹬: chao tian deng side split 跌叉抱佛脚: die cha bao fo jiao
橫叉: heng cha
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1.2.a. Stretching exercises
are the way to become able to do the Tong Zi Kong flexibility postures.
begin each stretching exercise with holding the position, then a few, like 3~5, light stretching pulses to wake up the muscles, then stretch continuously in the position for 9 deep lower-abdominal breaths or so; then relax for some seconds to begin the next exercise. this way, each exercise takes takes 1 minute or so. so . do all the exercises every training day until achieving the mastering level , at which you can assume the Tong Zi Kong flexibility flexibility postures with ease. this may take 3 years of training. in that level of skill, skill, you can abandon ordinary stretching training and, instead, do the Shaolin Tong Zi Kong static meditative (video at YouTube.com) or dynamic combative (video at YouTube.com) forms.
this is a complete set of typical exercises:
for posture 1: both hands fixed on wall in behind, squat down to stretch. stretch.
for posture 2: feet apart apart,, arc backward, backward, try to land both palms on the floor at behind.
for posture 3: stand, turn both toes inward as far as possible, bend down.
for posture 4: stand, turn both toes outward as far as possible, sit down. down.
for posture 5: feet apart, apart, lean forward, forward, try to pass your head and shoulders through your legs. l egs.
for posture 6: sit down or stand up, try to hook your feet behind your neck, do with both legs.
for posture 7 : one leg squats, other leg straight in front on heel with toes upward, hands clasp and drag the toes backward, backward, bend forward forward and press your head to the leg; switch legs . at advanced advanced level, you can assume assume front ‘clasping Buddha’s foot’ as as a prereq prerequisite uisite for ‘posture ‘posture 7.’ 7 .’ ry ‘front split,’ legs straight; switch legs. legs . at advanced level, you can assume ‘posture 7’ itself. t ry
for posture 8 : one leg squats, other leg straight to side on heel with toes upward, hands clasp and drag the toes backward, bend bend sideward and press press your ear to the leg; switch legs. legs . can assume side ‘clasping Buddha’s foot’ as a prerequisite for ‘postu re 8.’ 8 .’
at advanced level, you
t ry ry ‘side split,’ legs straight . at advanced level, you can assume ‘posture 8’ itself.
for posture 9: * it is an advanced variant of ‘front split,’ try it after mastering front split. basic stretching kicks: ‘forward kick,’ ‘sideward kick,’ ‘inward crescent kick,’ ‘outward crescent kick.’
begin all with feet near together, palms to sides, both legs straight while kicking, kick at the head level, take a half step with each kick, then kick with the other leg, repeat each kick 9 times or so with each leg.
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Balance Postures: (to be as light as a swallow) to learn some of these postures, you must first use the help of your hands, lean to a wall, or use another support at the beginning levels. assume some of these postures for for 36, 72, 108, or more more breaths every day. some people make them harder harder by, for example, doing push-ups or loading some weight to their body in some of them. there are numerous variants. these are the variants variants that are are practiced practiced by Shaolin monks, presented from the easiests to the hardest ones:
10 single-arm support 单臂扶撑: dan bi fu cheng
11 child praises guan yin 童子拜观音: tong zi bai guan yin
13* 13 * child/arhat praises Buddha 童子/ 罗汉拜佛 罗汉拜佛: tong zi/luohan bai fo
12 swallow-like balance 燕式平衡: yan shi ping heng aka dragon explores out of the sea 蛟龙探海: jiao long tan hai
13, 13, simpler variant single push palm 单推掌: dan tui zhang
* double-leg, simpler variant is on horse stance ( stance ( 马步: ma bu),
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combination of 6 and 6 and 15 15 15, 15, another variant 15 twin dragons play with a pearl meeting a Buddhist sit in meditation 双龙戏珠: xuang long xi zhu in the midair flying toward heaven 迎佛升天: ying fo 悬空打坐: xuan kong da zuo sheng tian
combination of 15 and 15 and 16 16
16 double-arm support 双臂扶撑: shuang bi fu cheng aka body hung hun g on kneeling elbows 跪肘悬身: gui zhu xuan shen
17, 17, prerequisite variant upside down loaded monument 倒载碑: dao zai bei
17 upside down loaded monument 倒载碑: dao zai bei
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2. SHAOLIN Qi Kong (powers training) 2.1.
SHAOLIN Qi Kong Meditatio Me ditation n
Qi Kong Kong meditation is based on deep lower-abdominal lower-ab dominal (丹田: dan tian) breathing
2.1.a. Nei (internal) qi kong 2.1.b. Wai (external) qi kong
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2.2.
SHAOLIN Kong fu 72 Consummate Skills
the 72 skills of Shaolin temple have close relation with Qi Kong. every monk selects a few skills and practices them.
2.2.a. 1 2 3 4
2.2.b. Elementary exercises: 1.
hung gold coin (
2.
hung Buddha's pearl (
: gua fo zhu):
3.
1000 sheets sheets of paper paper (
: qian ceng zhi):
4.
RuYi circle (
5.
hung cotton ball ( strike
: xuan jin qian):
: ru yi quan):
den dummy (
: xuan mian chui): : da mu ren):
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2.2.c.
72 arts/skills/methods/techniques yi/kong/fa/shu
/
/
/
:
36 external 36 internal
1.
4-parts (
: si duan): base for ext (yang)&in(yin)
2.
swim (
3.
soft bones (
4.
spears and knives knives cannot wound (
: qiu shui): going into waves (
: lang li zuan): in
: rou gu): in : qiang qiang dao bu ru): soft but has outer power: Yin&Yang:
soft 5.
dodge and fight (
: shan zhan): sand bags (
: sha bao): ext (
: jin dao huan zhang):
same with knives 6.
meteor poles (
: liu xing zhuang): & 1000 sheets of paper (
lik e a pile and beating a pile” (zhan (zhan zhuang da zhuang): ext 7.
iron robe (
: tie bu shan): ext
8.
metal bell cover (
9.
serial hits (
: pai da): ext
10. iron head (
: tie tou): ext
: jin zhong zhao): ext+in
11. luohan (enlightened) ( 12. tortoise back ( 13. cloth bag (
: luohan): in
: gui bei): ext : bu dai): in+some ext elements
14. iron belly (: tie dai): iron ox (
: tie niu): ext
: qian ceng zhi): zhi): “standing “standing
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22. lash power (
: bian jin): ext
23. eagle wings (
: ying yi): ext
24. Bawang's elbows (
: ba wang zhou): ext
25. iron arms (
: tie bi): ext
26. twin locks (
: shuang suo): ext
27. hard and soft (
: gang rou): ext+in
28. horse saddle saddle (
: ma an): ext
29. bullet fists (
: dan zi quan): ext
30. Yin hands (
: yin shou): Yin fists (
& chasing the wind palms palms (
: xuan kong quan): “well “w ellfist” JING QUAN QUAN
: zhui feng zhang): sun-rays hands hands (
31. pushing mountain mountain palms ( 32. bamboo leaf palms (
: yin quan):(
: yang guang shou): in
: tui zhan zhang): ext : zhu ye shou): copper sand palms (
: tong tong sha zhang): zhang): (palm (palm rotati rotating ng
in sand: FAN SHA ZHANG): ext 33. iron sand hands ( 34. hands of 5 poisons poisons (
: tie sha zhang): “hand of black black sand” (HEI SHA SHOW): ext : wu du shou): 5 poisons chase sand palms (
: w u du zhui sha
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: ti qian jin): “water chestnut” (SHI BO QI, BI QI): ext
45. carry 500 500 kilos kilos ( 46. pull out mountain (
: ba shan): hard strengthens internal+develop internal+develop soft Yin: Yin: hard Yang + soft Yin : ying zhao li): dragon’s claws – LONG ZHAO: in&ext
47. eagle claws force ( 48. pinch flower (
: nian hua): soft exercise for external strengthening: Yin soft
49. metal sand hands ( 50. guitar (
: jin sha zhang): rub and pierce (
: mo cha): ext+in
: pi pi pa): SAN YIN YIN ZHI – 3 fingers of Yin and ZHI TOU TAN - “springy fingers”: ext
51. slithering snake (
: she xing): jumping centipede (
: wu gong tiao): ext
52. crouching tiger (
ONG FU” FU” (MAO : wo hu): “K ONG ONG FU of the sleeper” s leeper” (SHUI KONG) and “f eline eline K ONG
KONG): ext 53. knock groins (
: men dang): golden cicada (JIN (J IN CHAN): in
54. draw in Yin (
: xi yin): in
55. stone poles (
: shi zhunag): stone pole (
56. iron knees ( 57. kicking legs (
: shi zhu): hard but strengthen internal
: tie xi): ext : ti tui):
58. iron sweeping broom (
tie
zhu) (TIE TUI):
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69. pass through the curtain (
: chuan lian): in
70. reveal truth (
: jie di): ex+in
71. flip and soar (
: fan teng): leather leather strips strips - PI PI TIAO: TIAO: in
72. lizard climbs climbs wall ( ext softness&in hardness
: bihu you qiang): PA BI - climbing climbing a wall or GUA HUA HUA – hung picture: picture : in: