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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-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.

    1

    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.

    http://www.youtube.com/user/shemmati10ythttp://www.youtube.com/user/shemmati10ythttp://www.youtube.com/user/shemmati10ythttp://www.youtube.com/user/shemmati10yt
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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:

    arms:

    legs:

    trunk:

    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

    waist

    rotate head around the

    neck

    twist shoulders around the

    back

    rotate arms around the

    shoulders

    rotate hands around the

    wrists

    rotate forearms around the

    elbows

    http://www.youtube.com/playlist?list=PLB9EB410ECABF43C8http://www.youtube.com/playlist?list=PLB9EB410ECABF43C8http://www.youtube.com/playlist?list=PLB9EB410ECABF43C8http://www.youtube.com/playlist?list=PLB9EB410ECABF43C8
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    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).

    1

    lazy monk praises Buddha: lan seng bai fo

    1, advanced single-arm variant

    Buddhist child shows the way: fo tong zhi lu

    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

    3

    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

    7

    front skyward step: chao tian deng

    7, prerequisite variant

    front clasp Buddhas foot: bao fo jiao

    single/double leg

    aka

    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

    8

    side skyward step: chao tian deng

    8, prerequisite variant

    side clasp Buddhasfoot: bao fo jiao

    8, prerequisite variant

    side split

    : heng cha

    6

    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 foot as a prerequisite for posture 7.

    try front split, legs straight; switch legs . at advanced level, you can assume posture 7 itself.

    forposture 8: one leg squats, other leg straight to side on heel with toes upward, hands clasp and dragthe 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.

    forposture 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 inward outward

    http://www.youtube.com/watch?v=TH-yqJuNbNw&list=SPB9EB410ECABF43C8http://www.youtube.com/watch?v=TH-yqJuNbNw&list=SPB9EB410ECABF43C8http://www.youtube.com/watch?v=TH-yqJuNbNw&list=SPB9EB410ECABF43C8http://www.youtube.com/watch?v=TH-yqJuNbNw&list=SPB9EB410ECABF43C8http://www.youtube.com/watch?v=yVwVa0E1L48&list=SPB9EB410ECABF43C8http://www.youtube.com/watch?v=yVwVa0E1L48&list=SPB9EB410ECABF43C8http://www.youtube.com/watch?v=yVwVa0E1L48&list=SPB9EB410ECABF43C8http://www.youtube.com/watch?v=yVwVa0E1L48&list=SPB9EB410ECABF43C8http://www.youtube.com/watch?v=TH-yqJuNbNw&list=SPB9EB410ECABF43C8http://www.youtube.com/watch?v=TH-yqJuNbNw&list=SPB9EB410ECABF43C8
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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 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:

    14, lying variant

    sleeping arhat

    : luohan shui jiao

    14, sitting variant

    sleeping fish carries Buddha

    : wo yu zai foaka

    stubborn child praises Buddha: wan tong bai fo

    12

    swallow-like balance: yan shi ping heng

    aka

    dragon explores out of the sea

    :jiao long tan hai

    10

    single-arm support: dan bi fu cheng

    11

    child praises guan yin: tong zi bai guan yin

    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.

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    Ending posture:: shou shi

    Amituofo! _/\_

    17

    upside down loaded monument

    : dao zai bei

    17, prerequisite variant

    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 uan zhen

    16

    double-arm support: shuang bi fu cheng

    aka

    body hung on kneeling elbows

    : gui zhu xuan shen

    combination of

    15and16

    15

    meeting a Buddhist

    flying toward heaven: ying fo

    sheng tian

    combination of6and15

    twin dragons play with a pearl: xuang long xi zhu

    15, another variant

    sit in meditation

    in the midair

    : xuan kong da zuo

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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 kong2.1.b. Wai (external) qi kong

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    2.2. SHAOLIN Kong fu 72 Consummate Skillsthe 72 skills of Shaolin temple have close relation with Qi Kong. every monk selects a few skills and

    practices them.

    2.2.a.12

    34

    2.2.b. Elementary exercises:1. hung gold coin (: xuan jin qian):2. hung Buddha's pearl (: gua fo zhu):3. 1000 sheets of paper (: qian ceng zhi):4. RuYi circle (: ru yi quan):5. hung cotton ball (: xuan mian chui):6. strike wooden dummy (: da mu ren):7. kick wooden pole (: ti mu zhuang):8. 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. 4-parts (: si duan): base for ext (yang)&in(yin)2. swim ( : qiu shui): going into waves (: lang li zuan): in3. soft bones (: rou gu): in4. spears and knives cannot wound ( : 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 ( : qian ceng zhi): standinglike a pile and beating a pile (zhan zhuang da zhuang): ext

    7. iron robe (: tie bu shan): ext8. metal bell cover (: jin zhong zhao): ext+in9. serial hits (: pai da): ext10. iron head ( : tie tou): ext11. luohan (enlightened) ( : luohan): in12. tortoise back (: gui bei): ext13. cloth bag ( : bu dai): in+some ext elements14. iron belly (: tie dai): iron ox ( : tie niu): ext15. 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): ext17. raise pot ( : shang guan): ext18. iron bag ( : tie dai): ext19. stone padlock (: shi suo): ext20. frog (: ha ma): ext21. separate water (: fen shui): ext

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    22. lash power (: bian jin): ext23. eagle wings (: ying yi): ext24. Bawang's elbows (: ba wang zhou): ext25. iron arms ( : tie bi): ext26. twin locks ( : shuang suo): ext27. hard and soft (: gang rou): ext+in28. horse saddle (: ma an): ext29. bullet fists (: dan zi quan): ext30. 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): in31. pushing mountain palms (: tui zhan zhang): ext32. 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 shazhang):Yin hand and palm of 5 thunders: ext+softness Yin

    35. mantis claws (: tang lang zhao): diamond hand JINGANG SHOU: ext+in36. 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): ext38. whirlwind palms ( : xuan feng zhang): cinnabar sand palms ( : zhu sha zhang): plum-

    blossom palms (: mei huan zhang): red sand palms (: hong sha zhang): in39. one-finger meditation (: yi zhi chan): in40. one diamond finger (: yi zhi jin gang): ext41. poke stone (: dian shi): ext42. metal spades ( : jin chan): immortal hands (: xian ren zhang): ext(also obeys yin rou)43. locking fingers (: suo zhi): in+ext44. pull out nails (: ba ding): ext

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    45. carry 500 kilos (: ti qian jin): water chestnut (SHI BO QI, BI QI): ext46. pull out mountain ( : ba shan): hard strengthens internal+develop soft Yin: hard Yang + soft Yin47. eagle claws force (: ying zhao li): dragons clawsLONG ZHAO: in&ext48. pinch flower (: nian hua): soft exercise for external strengthening: Yin soft49. metal sand hands (: jin sha zhang): rub and pierce ( : mo cha): ext+in50. guitar ( : pi pa): SAN YIN ZHI 3 fingers of Yin and ZHI TOU TAN - springy fingers: ext51. slithering snake ( : she xing): jumping centipede (: wu gong tiao): ext52. crouching tiger ( : wo hu): KONG FU of the sleeper (SHUI KONG) and feline KONG FU (MAO

    KONG): ext

    53. knock groins (: men dang): golden cicada (JIN CHAN): in54. draw in Yin ( : xi yin): in55. stone poles (: shi zhunag): stone pole (: shi zhu): hard but strengthen internal56. iron knees ( : tie xi): ext57. kicking legs ( : ti tui):58. iron sweeping broom (: tie sao zhu) (TIE TUI): ext59. kick wooden pole (: ti mu zhuang): pole of cypress (: bai mu zhuang): ext60. shooting feet (: zu she): ext61. light body (: jin shen): in62. pass on a string (: yi xian chuan): in63. plum-blossom poles (: mei hua zhuang): in64. flight walking ( : fei xing): night walking, flight overthe 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): in68. high jumping ( : tiao yue): higher and further (: deng gao chao yuan): in

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    69. pass through the curtain ( : chuan lian): in70. reveal truth ( : jie di): ex+in71. flip and soar (: fan teng): leather strips - PI TIAO: in72. 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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