Yi Zhi Chan Gong

Yi Zhi Chan Gong

Wushu Instructor: Fu Biao, President & general coach of Beijing Shaolin Martial Art School

Demonstrator: Fu Biao, Han Feng, and Ren Shifang (both of the latter are students of Fu Biao)

Photographer: Bo Wen, Xiao Guang, and Fu Lei 

 Steps

Step one

 In this stage, stand straight before a wall, stretch out your arms to touch the wall with palms. Then stretch out your body forward with two legs holding together straight, the body being an angle of 20 to 30 degree. In the first stage the amount of force should be from light to strong according to the condition of your body. As to the number of hits to wall, it can be increased from 20 time one set to 30 times one set with a period of 7 days in each change. And the angle of the body to the wall can be enlarged as the training going on. After three months, you can change the palms to your five fingers, then to three fingers, then to two, in the end, change to only one finger. This process is the foundation of Yi Zhi Chan exercise, and it needs one year of practice.(f1-9)
 

   

f1. Demonstrator: Han Feng

f2. Han Feng

f3. Han Feng

f4. Han Feng

f5. Han Feng

f6. Han Feng

f7. Han Feng

f8. Han Feng

f9. Han Fen

Step two

Lie prostrate to the ground; stretch out arms to support your body with two hands against the ground, both feet holding together and only with the feet toes touching the ground, the body and lower limbs keep straight. Use force according to the breath and notion. In this stage, the exercise can be carried out in several sets, 20 times one set; after some days you can increase it with 10 times per 21 days. Three months later, change the palm to five fingers, then to three fingers, then two, in the end to one finger. In this stage, the breath should be deep, constant, even, and long with notion guide. Draw the Qi into DanTian, and then drive it to finger tips, gradually you can get the effect of change Qi into force.
 

   
f10. Demonstrator: Ren Shifang

f11. Ren Shifang

f12. Ren Shifang

f13. Ren Shifang

f14. Ren Shifang

f15. Ren Shifang

f16. Ren Shifang

f17. Ren Shifan 

Step three

Headstand with palms touching ground and arms extending straight, body stretching forward. Pay attention to keeping balance of such body parts: neck, waist, arms, especially the waist. Control the hand by strength of finger, and waist by palms. In addition, remember not to spread the hands, and the extension between the two hands should be as broad as the shoulders, fingers forward. In this stage, practice it every morning for one hour and prolong the headstanding time gradually. Half year later, change the palms into fingers as the above method. And with time past, the five fingers be reduce to three, then to two, then to only one. Eight years later, the skill is accomplished.(f18-23)
 

f18.Ren Shifang

f19. Ren Shifang

f20. Ren Shifang

f21. Ren Shifang

f22. Ren Shifang

f23. Ren Shifang

f24. Rao Xin

f25. Fu Biao

Kunlun School

Kunlun School got its name for Mount Kunlun. It is said that Kunlun School originated in the period of Emperor Wuwang of the Zhou Dynasty. Taoist Hongjun passed it down to three of his friends: Laozi, Yuanshi and Tongtian. Laozi (Li Er) had a disciple and Yuanshi had twelve disciples. Laozi and Yuanshi are the primogenitors of Kunlun School. The twelve disciples of Yuanshi are the twelve originators of Kunlun School. Later on, Kunlun School was divided into the east family and the west family, both of which belonged to Taoism.

During the period of the East Jin Dynasty, the originator of Kunlun School was Taoist Tieleng. Them it was passed down to the following five dynasties.

Tang Dynasty: Three Taoists Tianyun, Tianfeng and Tianlei were famous for Kunlun Sword, Kunyuan Power and Tiangang Palm (also known as sword saint).

Song Dynasty: Wang Long, also called Wang Zi, was famous for the Eight Diagrams Dragon-shaped Sword.

Yuan Dynasty: Three Taoists Kunlun Shuanghe, Xuanzhen and Xuanji were famous for Qianyuan Power and Yulong Tiangang Sword Palm.

Ming Dynasty: Seven Taoists, also called Kunlun Seven Swords, namely Ziyang, Zixia, Ziming, Ziguang, Ziwei, Zixing and Ziyun were welknown for the seven-star Yulong Tiangang Sword Palm.

Ming Dynasty: Seven Taoists, also called Kunlun Seven Swords, namely Ziyang, Zixia, Ziming, Ziguang, Ziwei, Zixing and Ziyun were welknown for the seven-star Yulong Tiangang Sword Palm.

Qing Dynasty: Three Taoists, Yixin, Zhengxin and Huixin of Kunlun were known for the Qianyuan Seven-star Guailong Sword.

The above dynasties had 105 disciples altogether.

During the Tang and Song Dynasties, there was a man called Guyue who got tied of the mundane world full of fame and gain and then got rid of wine and love. He went to the west land and buried himself in practicing martial arts. Most of his disciples are local Hui people. His fist was spread to Shandong, Hebei and Sichuan in the Yuan, Ming and Qing Dynasties.

During the Anti-Japanese War, Li Qingming from Hejiang County of Luzhou City once learned Kunlun School fist from Zhang Yunkai.

In 1974, Liu Yulong and others from Wang County of Sichuan Province met the teacher of Kunlun School Mr. Liu Huiyuan in the Wushu Avenue of the county. They became his disciples and learned Kunlun School Wushu from him. Their achievement was known to the outside world.

Liang Guangrong (an herbalist doctor) from Nanchong Sichuan was also lucky enough to learn Qianyuan Power and Qimengua Fist of Kunlun School.

Spread areas: Wanxian City, Nanchong City, Luzhou City and so on.

Iron Head

Martial arts expert guider: Fu Biao, CEO of Global Kungfu Net, general president and general coach of Beijing Shaolin Martial Art School Wushu

Demonatrators: General Coach Fu Biao his favorite disciple- Han Feng

Photographers: Bo Wen, Li Qian, Xiao Guang, Qiu Yong Qi, Fu Lei

The picture above was showed by Fu Biao, general president and general coach of Beijing Shaolin Martial Arts School (Broking the stone with iron head) (Taken on June 6, 2008)

Introduction:

Iron Head Gong belongs to External Exercises, with strong manliness and internal strength. Generally, Iron Head Gong is divided into three parts: front top of the head, forehead and hindbrain. When practicing Iron Head Gong, it needs external exercises to strengthen the body, however, it also very important to make the brain room full of internal exercises and make them influenced by each other. Finally, you can practice it very well. Otherwise, if you only use external strength without internal strength, although you can success at last but you can never learn the best of Iron Head Gong.

Practicing Principle for practitioners

The process of this exercise should follow the principle of from the easy to the difficult and complicated and from softness to hardness. Do not be anxious for success. Learn to creep before you leap.

Practicing Steps

stage 1

1. To protect skull, it is necessary to practice on sandbag from light weight to heavy weight. Follow the steps to practice without blinding in case of hurting yourself. When practicing, invigorate Qi and make it reach to the brain. Do this kind of practice for several days in a day. Do not use too much power at the beginning. You can increase the weight and times of practice as the time goes on. After one year’s practice, preliminary success can be achieved.

 

Figure 1  Demonstrated by Han Feng   

Figure 2 Demonstrated by Han Feng

Figure 3 Demonstrated by Han Feng

Figure 4 Demonstrated by Han Feng

2. Then use your head to knock the trees directly. At the beginning, you may feel quite painful. However, as the practice goes on, you will have no feeling at all. This stage will last 1 year. (Figure 5—Figure 6)

 

Figure 5 Demonstrated by Fu Biao 

 

Figure 6 Demonstrated by Fu Biao

Stage 2The tool of this stage can be replaced trees by brick or wall stumps and follow the principle of Exercise. Practicing two hours each day and the intensity of training varies with each individual. (Figure 7 - 10).

Figure 7 Demostrated by Han Feng  

Figure 8 Demonstrated by Han Feng

Figure 9 Demonstrated by Fu Biao

Figure 10 Demonstrated by Fu Biao   

Stage 3

The most successful practitioner’s head is as strong as the stone, crushing the stone and touching iron panel deeply. It needs more practices to reach this state. Think calmly in detachment, put aside distracting thoughts and make your brain as clear as the nature. Then begin your practice. It is expected that you can reach the peak. (Figure 11 - Figure 13).

Figure 11 Demonstrated by Fu Biao

Figure 12 Demonstrated by Fu Biao

Figure 13 Demonstrated by Fu Biao   

Note: This exercise should be practiced under professional guidance. Do not imitate easily. Please correct it if there is something wrong.

Iron Ox Gong

Introduction:

Iron Ox Gong xternal Exercises of Shaolin 72 consummate arts, with strong manliness and internal strength. It is an important technique in Shaolin Wushu.

Practice principle:

The process of this exercise should follow the principle of from the easy to the difficult and complicated and from softness to hardness. Do not be anxious for success. Learn to creep before you leap.

Practice steps:

Step one

When first learning, breathe air to belly with horse-riding stance and click your own belly with finger. It is necessary to put forth the strength from light to stronger gradually without using sudden forces in case of hurting internal organs. The times of clicking shall grow in number, from 50 times every day and double them after every 21 days. After a long time of practicing, you can have a sound basis for further learning.

Step two

After laying a solid foundation, blow the bellybutton with your fists, following the practicing principles of techniques. At first blow dozens of times and as the growth of force, increase the times from dozens to thousands and practice it every morning, afternoon and evening. After one year’s practice, preliminary success can be achieved.

Step Three

After a long time of practicing with fists, change it to mallet if your belly does not feel the pain. The practicing method of mallet is the same as before. At first, slight pain may be felt. However, after the growth of force, the pain will disappear. Then change the mallet into hammer and continue to practice.

Step Four

Persons who have practiced for three or five years shall put a large stone on the belly and follow the method as before from light to heavy weight. First use stone of ten jin, then 20 jin, 30 jin, 50 jin and 100 jin. Then begin your practice until feel easy to breath and do not feel the pressure on the belly. It is expected that you can reach the peak. (Figure 1, 2, 3) 

Fu Biao and his disciples demonstrating Iron Ox Gong

  

Fu Biao and his disciples demonstrating Iron Ox Gong

Fu Biao and his disciples demonstrating Iron Ox Gong

Note: This exercise should be practiced under professional guidance. Do not imitate easily. Please correct it if there is something wrong.

Four-stage Skill

Wushu instructor: President and general coach of Beijing Shaolin Martial Art School
Demonstrator: Han Feng (student of Fu Biao)
Photographer: Bo Wen

Introduction
Full-stage Skill of Si Duan Gong, is one basic exercise of Shaolin 72 Skills. It is a bit like Yue Wumu’s Ba Duan Jin, and takes horse stance and spring legs as the basis.

Steps:
1. Tuo tian ti di li san jiao
Stand up straight, raise chest; eyes looking at front, hands crossing, arms and legs straight, knees closing. Stretch out arms sideways, palms circle over head, then palms hold upward as if carrying a heavy objection of thousands of weight. Hands lift up as high as possible, eyes looking front, exerting force from neck. Then top body stretches forward, bend down until palms cover ground, the lower the better. While the legs should keep straight all the time.

 

figure1

figure2

2. wu lao qi shang wang hou qiao
Stand up straight, turn your head slowly rightward, try to looking back and the left heel. At the same time, erect the chest with body steady, shoulder in balance, then turn head back to the former position. Then turn head to left, eyes trying to look at right heel; then turn back to the former position. Repeat it.

figure4

figure5

3. tui chuang wang yue qu xin huo

Stand in horse stance, erect your chest, body straight without leaning forward. Clench fists tightly on sides of waist, palms upward, and eyes looking at front, left leg going down and stretching out like covering the ground. Left hand show hook to left, right hand push to right, body turning to right, right leg bending forward, eyes looking at right palm like pushing windows to watch moods. Then right leg bends down to ground and then stretches out straight, right hand show hook to right, left hand push to left, body turn to left, eyes looking at left palm, left leg stamp forward, then return to attention stance.

figure6

figure7

figure8

4. zhua kong da kong li bu lao
Separate two feet to left and right into horse stance, clenching fists closely on sides of waist; right hand pushes out forcefully. Hold fists at the height of shoulders with palms downward; open right fist into palm and use five fingers to capture; then draw it back into fist, and hold it on waist. Left hand attacking forward with palm downward; right fist attacks forward, left fist captures backward. Then change palms into fist and draw back on waist. Repeat it until you are tired. Return into attention stance.
 

figure9

figure10

figure11

figure12

figure13
     

Though Four-stage Skill (si duan jin) is a little mini, the quietness and pureness of mind is necessary, and the breath also needs attention. When go down, you should take a deep breath; while when aspirate, it should be smooth and easy. Every movement should be taken slowly and forcefully gradually.

 

Iron Knee Skill

Wushu Instructor: Fu Biao, President and general coach of Beijing Shaolin Martial Art School
Demonstrator: Han Feng, Zan Yuming (both are Fu Biao’s students)
Photographer: Bo Wen, Xiao Guang, Fu Lei

Introduction
The iron knee skill is one type of external exercise using hard force. It focuses on the practice of knees. Few people pay attention to the knee skills, nevertheless, more skills is better to a practitioner, as with one more skill we can defend and attack with less dangers.

Practice principle
This skill is to be practiced from easy to difficult and complicated, from soft objects to hard ones gradually.

Practice steps
Step one
Cross your legs and sit down with fists held tightly. Hit to knees with fists for 72 times, then loosen the fists into palms. Press on the knees with the middle of palms and rub the knees for 36 times in an outside-in way. Then repeat it in a reverse way. Repeat the process for 9 times per morning and evening.
After one year of exercise, the knee bones become hard and strong, then change fists with wooden hammers which is as large as fists in pattern of ball or drum with a handle of vines. The reason for adoption of vines is that the vine is both hard and soft which is suitable for the practice.

Figure 1  Demonstrated by Han Feng   

Figure 2  Demonstrated by Han Feng   

  

Figure 3  Demonstrated by Han Feng   

Figure 4  Demonstrated by Han Feng   

  

Figure 5  Demonstrated by Han Feng   

Figure 6  Demonstrated by Han Feng   

  

Figure 7  Demonstrated by Han Feng   

Step two
After one year of such hard work, the knees grow much stronger and harder, you can go on with hitting iron poles or trees.

 

Figure 8  Demonstrated by Han Feng   

Figure 9  Demonstrated by Han Feng    

Figure 10  Demonstrated by Zan Yuming  

  

Figure 11  Demonstrated by Zan Yuming  

Step three
Three years later, the iron knee skill is finished. In this moment this pair of knees is as strong as iron and can be used in defense and attack.

Figure 12  Fighting with each other

Figure 13  Fighting with each other

Figure 14  Fighting with each other

Figure 15  Fighting with each other

Figure 16 Fighting with each other

Figure 17  Fighting with each other

 Figure 18  Fighting with each other