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SHAOLIN Kong fu Training

from the beginning to the highest level of Shaolin temple monks

Shaolin ( ) Kong fu ( , aka : wu shu) training categories are: 1. basic skills ( : ji ben kong): include warm-up and stamina, and flexibility & balance skills ( : tong zi kong);1 2. power skills (: qi kong): include 2 types: 2.1. internal (: nei) and external (: wai) Qi Kong meditation for energy control;2 2.2. the 72 skills (: qi shi er kong), the legendary secret exercises of Shaolin monks;3 3. combat skills : include various forms ( : tao lu) and their combat ( : san da) methods in

barehanded (: quan), weapon (: 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 every day and every year, except one day a week to rest. they get up at 5 in the morning. then do Qi Kong meditation 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 Qi Kong, monks usually do basic training, before breakfast, by 15~30 minutes of warm-up and 30 minutes on Tong Zi Kong exercises. forms & combat are usually trained in the afternoons or other time sessions for 1~2 hours. the 72 skills can be practiced at any time, day or night; practicing each skill takes a few 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 sessions. also, Shaolin kong fu can be trained at the place an ox lies down 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.

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SHAOLIN Kong fu instructional (at YouTube.com): hundreds of full video tutorials by Shaolin temple inheritors. books: Yang Jwing-Mings Qigong for Health and Martial Arts, Qigong Meditation: Embryonic Breathing, Qigong Meditation: Small Circulation, and his other Qi Kong books. books: Training Methods of 72 Arts of Shaolin and 72 Consummate Arts Secrets of the Shaolin Temple. 1

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: loosen-up and endurance exercises. 1.1.a. Loosen-up all the relevant joints in any exercise. Shaolin monks loosen up the 9 main joints before stretching activities and in beginning of every training session. the pictures show a typical loosenup method for every joint. repeat each one several times, for example, 9 times to the clockwise and 9 times to the counterclockwise direction:

arms:

rotate hands around the


wrists

rotate forearms around the


elbows

rotate arms around the


shoulders

legs:

rotate ankles around

rotate knees around

rotate hips around

trunk:

rotate upper body around the


waist

twist shoulders around the rotate head around the


back neck

at the end, loosen up whole body and shake all extremities.


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Shaolin monks Basic Training tutorials (at YouTube.com). 2

1.1.b. Endurance exercises are a part of warm-up and also develop stamina. each exercise must be repeated for a while. begin endurance training lightly at the first minutes, then 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; sprint backward;

run sideways; switch direction:

legs get close to and far from each other alternatively like a scissor; legs cross each other; legs cross each other with feet alternate to front and rear;

raise knees high alternatively:

run and raise knees; raise knee and punch with opposite hand;

jump:

jump high; run and jump high; jump and raise both knees high;

roll:

forward; backward

pushup:

lie prone with toes fixed on ground and hands fixed on ground near the shoulders with straight body to push up by straightening the arms

squat:

walk forward; leap forward; leap to sides;

walk and slap kicks alternatively:

slap feet soles in behind near the hips with opposite palm; slap outside of feet in behind near the hips; slap feet soles in front of chest with opposite palm; slap insteps in front of chest;

flying kicks

and many other exercises!

1.2.

Shaolin Tong Zi Kong (flexibility & balance patterns):5

Tong Zi Kong literally means childish skills, and is recommended to be trained since childhood. however, it can be mastered at any age; many masters have begun practicing it when 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 soft 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 . 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: : qi shi, Salute! Flexibility Postures: (to be as soft as cotton)

1 1, advanced single-arm variant lazy monk praises Buddha Buddhist child shows the way : lan seng bai fo : fo tong zhi lu

2 arc backward : xia yao

2, on-head variant

2, advanced variant 2, advanced variant on-chest on-knees conceal the flower under the leaf : ye di cang hua

3 sun and moon : ri yue


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4 golden tortoise : jin gui

4, single-leg variant cross the river on a reed stem : yi wei du jiang

5 head through the legs

Shaolin monks Tong Zi Kong tutorials (at YouTube.com). 4

6, prerequisite variant green dragon coils in the nest : qing long pan wo single/double leg

6, lying variant

6 golden rooster stands on one leg : jin ji du li

7, prerequisite variant front clasp Buddhas foot : bao fo jiao single/double leg aka 7 7, lying variant single/double stretch 7, prerequisite variant front skyward step front split and ligaments front split* : chao tian deng clasp Buddhas foot /: dan/shuang ba jin : shu cha : die cha bao fo jiao

8, prerequisite variant side clasp Buddhas foot : bao fo jiao


8 8, lying variant side skyward step side split and 8, prerequisite variant : chao tian deng clasp Buddhas foot side split : die cha bao fo jiao

: heng cha

9, an advanced front split green dragon clasps its tail : qing long bao wei
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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 1 minute or so. do all the exercises every training day until achieving the mastering level, at which you can assume the Tong Zi Kong flexibility postures with ease. this may take 3 years of training. in that level of 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. for posture 2: feet apart, arc 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. for posture 5: feet apart, lean forward, try to pass your head and shoulders through your legs. 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, bend forward and press your head to the leg; switch legs. at advanced level, you can assume front clasping Buddhas foot as a prerequisite for posture 7. try front split, legs straight; switch legs . at advanced level, you can assume posture 7 itself.

for posture 8: one leg squats, other leg straight to side on heel with toes upward, hands clasp and drag the toes backward, bend sideward and press your ear to the leg; switch legs. at advanced level, you can assume side clasping Buddhas foot as a prerequisite for postu re 8 . try 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.

forward

sideward
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inward

outward

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 36, 72, 108, or more breaths every day. some people make them 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 that are practiced by Shaolin monks, presented from the easiests to the hardest ones:

10 single-arm support : dan bi fu cheng

11 child praises guan yin : tong zi bai guan yin

12 swallow-like balance : yan shi ping heng aka dragon explores out of the sea : jiao long tan hai

13* child/arhat praises Buddha /: tong zi/luohan bai fo

13, simpler variant single push palm : dan tui zhang

* double-leg, simpler variant is on horse stance (: ma bu), which is also practiced to improve balance.

14, lying variant sleeping arhat : luohan shui jiao

14, sitting variant sleeping fish carries Buddha : wo yu zai fo aka stubborn child praises Buddha : wan tong bai fo
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combination of 6 and 15 15, another variant 15 twin dragons play with a pearl meeting a Buddhist sit in meditation : xuang long xi zhu in the midair flying toward heaven : ying fo : xuan kong da zuo sheng tian

combination of 15 and 16

16 double-arm support : shuang bi fu cheng aka body hung on kneeling elbows : gui zhu xuan shen

17, prerequisite variant upside down loaded monument : dao zai bei

17 upside down loaded monument : dao zai bei

18 upside down balance on hands

18, advanced variants* upside down two-fingers meditation : dao li er zhi chan

*18, prerequisite variant arhat looks at troops formation : luohan guan zhen

Ending posture: : shou shi Amituofo! _/\_


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2. SHAOLIN Qi Kong (powers training)


2.1. SHAOLIN Qi Kong Meditation

Qi Kong meditation is based on deep lower-abdominal (: dan tian) breathing 2.1.a. Nei (internal) qi kong 2.1.b. Wai (external) qi kong

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. 2. 3. 4. 5. 6. 7. 8. hung gold coin (: xuan jin qian): hung Buddha's pearl (: gua fo zhu): 1000 sheets of paper (: qian ceng zhi): RuYi circle (: ru yi quan): hung cotton ball (: xuan mian chui): strike wooden dummy (: da mu ren): kick wooden pole (: ti mu zhuang): kick hung weights (: ti chen chui):

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2.2.c. 72 arts/skills/methods/techniques yi/kong/fa/shu / / / : 36 external 36 internal

1. 2. 3. 4.

4-parts (: si duan): base for ext (yang)&in(yin) swim ( : qiu shui): going into waves (: lang li zuan): in soft bones (: rou gu): in spears and knives cannot wound ( : qiang dao bu ru): soft but has outer power: Yin&Yang: soft dodge and fight ( : shan zhan): sand bags ( : sha bao): ext ( : jin dao huan zhang): same with knives meteor poles ( : liu xing zhuang): & 1000 sheets of paper ( : qian ceng zhi): s tanding like a pile and beating a pile (zhan zhuang da zhuang): ext iron robe (: tie bu shan): ext metal bell cover (: jin zhong zhao): ext+in serial hits ( : pai da): ext

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6.

7. 8. 9.

10. iron head ( : tie tou): ext 11. luohan (enlightened) ( : luohan): in 12. tortoise back (: gui bei): ext 13. cloth bag ( : bu dai): in+some ext elements 14. iron belly (: tie dai): iron ox ( : tie niu): ext 15. jade belt ( : yu dai): QIAN KUN JUAN - continuous round of the universe, ext+in, which includes *hug tree ( : bao shu): ext+in* 16. 500-kilo sluice shutter (: qian jin zha): ext 17. raise pot ( : shang guan): ext 18. iron bag ( : tie dai): ext 19. stone padlock (: shi suo): ext 20. frog (: ha ma): ext 21. separate water (: fen shui): ext 11

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 (: ma an): ext 29. bullet fists (: dan zi quan): ext 30. Yin hands ( : yin shou): Yin fists ( : yin quan):( : xuan kong quan): well fist JING QUAN & chasing the wind palms (: zhui feng zhang): sun-rays hands (: yang guang shou): in 31. pushing mountain palms (: tui zhan zhang): ext 32. bamboo leaf palms ( : zhu ye shou): copper sand palms ( : tong sha zhang): (palm rotating in sand: FAN SHA ZHANG): ext 33. iron sand hands (: tie sha zhang): hand of black sand (HEI SHA SHOW): ext 34. hands of 5 poisons ( : wu du shou): 5 poisons chase sand palms ( : wu du zhui sha zhang):Yin hand and palm of 5 thunders: ext+softness Yin 35. mantis claws (: tang lang zhao): diamond hand JINGANG SHOU: ext+in 36. chop-devil swords ( : zhan mo jian): Guan Yin's palm ( : guan yin zhang): soft which developed outer power: Yin 37. rubbing palms (: he pan zhang): golden dragon hands (: jin long shou): ext 38. whirlwind palms ( : xuan feng zhang): cinnabar sand palms ( : zhu sha zhang): plumblossom palms (: mei huan zhang): red sand palms (: hong sha zhang): in 39. one-finger meditation (: yi zhi chan): in 40. one diamond finger (: yi zhi jin gang): ext 41. poke stone (: dian shi): ext 42. metal spades ( : jin chan): immortal hands (: xian ren zhang): ext(also obeys yin rou) 43. locking fingers (: suo zhi): in+ext 44. pull out nails ( : ba ding): ext 12

45. carry 500 kilos (: ti qian jin): water chestnut (SHI BO QI, BI QI): ext 46. pull out mountain ( : ba shan): hard strengthens internal+develop soft Yin: hard Yang + soft Yin 47. eagle claws force (: ying zhao li): dragons claws LONG ZHAO: in&ext 48. pinch flower (: nian hua): soft exercise for external strengthening: Yin soft 49. metal sand hands (: jin sha zhang): rub and pierce ( : mo cha): ext+in 50. guitar ( : pi pa): SAN 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 ( : wo hu): KONG FU of the sleeper (SHUI KONG) and f eline KONG FU (MAO KONG): ext 53. knock groins (: men dang): golden cicada (JIN CHAN): in 54. draw in Yin ( : xi yin): in 55. stone poles (: shi zhunag): stone pole (: shi zhu): hard but strengthen internal 56. iron knees ( : tie xi): ext 57. kicking legs ( : ti tui): 58. iron sweeping broom (: tie sao zhu) (TIE TUI): ext 59. kick wooden pole (: ti mu zhuang): pole of cypress (: bai mu zhuang): ext 60. shooting feet (: zu she): ext 61. light body (: jin shen): in 62. pass on a string (: yi xian chuan): in 63. plum-blossom poles (: mei hua zhuang): in 64. flight walking ( : fei xing): night walking, flight over the earth, and solitary walk of 1,000 LIs: in 65. run on boards (: pao ban): 66. fly to roofs and walk on walls ( : fei yan zou bi): 8 steps in the horizontal position (HENG PAI BA BU): in 67. deft jumps ( : cuan zong): in 68. high jumping ( : tiao yue): higher and further (: deng gao chao yuan): in 13

69. pass through the curtain ( : chuan lian): in 70. reveal truth ( : jie di): ex+in 71. flip and soar (: fan teng): leather strips - PI TIAO: in 72. lizard climbs wall ( : bihu you qiang): PA BI - climbing a wall or GUA HUA hung picture: in: ext softness&in hardness

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