75773952 SHAOLIN Kong Fu Training

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  • 8/12/2019 75773952 SHAOLIN Kong Fu Training



    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-upand 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 meditationfor 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 inbarehanded (: 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.


    SHAOLIN Kong fu instructional (at YouTube.com): hundreds of full video tutorials by Shaolin temple inheritors.2books: Yang Jwing-Mings Qigong for Health and Martial Arts, Qigong Meditation: Embryonic Breathing,

    Qigong Meditation: Small Circulation, and his other Qi Kong books.

    3books: Training Methods of 72 Arts of Shaolin and 72 Consummate Arts Secrets of the Shaolin Temple.

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    1. SHAOLIN Ji Ben Kong (basic training)41.1. 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 jointsbefore stretching activities and in beginning of every training session. the pictures show a typical loosen-

    up method for every joint. repeat each one several times, for example, 9 times to the clockwise and 9

    times to the counterclockwise direction:




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

    4Shaolin monksBasic Training tutorials (at YouTube.com).

    rotate kneesaround rotate hipsaroundrotate anklesaround

    rotate upper body around the


    rotate head around the


    twist shoulders around the


    rotate arms around the


    rotate hands around the


    rotate forearms around the


  • 8/12/2019 75773952 SHAOLIN Kong Fu Training



    1.1.b. Endurance exercises are a part of warm-up and also develop stamina. each exercise must berepeated 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!

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

    5Shaolin monksTong Zi Kong tutorials (at YouTube.com).


    lazy monk praises Buddha: lan seng bai fo

    1, advanced single-arm variant

    Buddhist child shows the way: fo tong zhi lu


    golden tortoise: jin gui

    4, single-leg variant

    cross the river on a reed stem: yi wei du jiang


    head through the legs


    sun and moon: ri yue

    2, advanced variant on-chest

    conceal the flower

    under the leaf: ye di cang hua

    2, advanced varianton-knees

    2, on-head variant2

    arc backward: xia yao

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    9, an advanced front split

    green dragon clasps its tail: qing long bao wei


    front skyward step: chao tian deng

    7, prerequisite variant

    front clasp Buddhas foot: bao fo jiao

    single/double leg


    single/double stretch

    ligaments/: dan/shuangba jin

    7, prerequisite variant

    front split*: shu cha

    7, lying variant

    front split and

    clasp Buddhas foot

    : die cha bao fo jiao

    8, lying variant

    side split and

    clasp Buddhas foot

    : die cha bao fo jiao


    side skyward step: chao tian deng

    8, prerequisite variant

    side clasp Buddhasfoot: bao fo jiao

    8, prerequisite variant

    side split

    : heng cha


    golden rooster stands

    on one leg:jin ji du li

    6, lying variant6, prerequisite variant

    green dragon coils in the nest

    : qing long pan wo

    single/double leg

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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 Kongstatic meditative (video

    at YouTube.com)ordynamic combative (video at YouTube.com)forms.

    this is a complete set of typical exercises:

    forposture 1: both hands fixed on wall in behind, squat down to stretch. forposture 2:feet apart, arc backward, try to land both palms on the floor at behind. forposture 3: stand, turn both toes inward as far as possible, bend down. forposture 4: stand, turn both toes outward as far as possible, sit down. forposture 5:feet apart, lean forward, try to pass your head and shoulders through your legs. forposture 6: sit down or stand up, try to hook your feet behind your neck, do with both legs. forposture 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, youcan assume front clasping Buddhas fo