Shaolin stretching exercises pdf

Revision of eight simple qigong exercises for health 2nd ed. Included in the class will be our stretching and some of our conditioning as well. How to perform shaolin kung fu stretches and moves martial. Shaolin kung fu has always been known for promoting extraordinary skills and abilities through its punishing traditional exercises. The flexing exercises ease tension in and strengthen muscles, as well as increase flexibility. Shaolin temple, as well as his other work with the seven star praying mantis system, he wrote five volumes titled the shaolin authentic. Perform shaolin kung fu stretches and moves part 15 of 15 click through to watch this video on while youre stuck at home, make the most of your time by learning a new language, skill, or even train for a remotework job with our new premium online courses. Northern shaolin kung fu systems did not normally emphasize forearm hardening exercises, but some southern shaolin arts did. In this form of qigong the various influences from indian yoga are still clearly visible. Select the simple exercises to begin stretching a muscle group. Shaolin kung fu training schedule and bodytraining exercises including warm up, endurance, stretching, and balance, from. The ferris wheel a variation of this exercise is the ferris wheel, also found in the eighteen tai chi qigong set. These exercises are done slowly with no jerking or bouncing movements. Im just starting my kung fu journey and im working on my kung fu fitness and flexibility.

Five days workout program new 20 min warmup and stretch routine. Yuan rewarded the shaolin temple by setting up a stone tablet with the names of the monks who saved the prince. I have been using the book for about a year and found the exercises to be extremely effective for increasing strength, flexibility, and cardiovascular health. Usually, there is also enough running everyday to enhance you stamina. Learn yi jin jing the earliest account of the modern 12 movement exercises is included in the illustrations of internal exercise compiled by pan wei in 1858 in the qing dynasty. Some stretching qigong exercises for back pain ymaa. Luohan gong is the mother of numerous popular qigong routines.

Stretching is an important part of any exercise program to help prevent injury and to increase flexibility. Stretching should not be done with cold muscles, so do something before beginning to warm up. Contained in one of these five volumes is the eighteen exercises of the luohan gong. Flexibility is extremely important in shaolin kung fu, because many of the advanced kung fu sets cannot be performed without it. So now is the time for you to reach out and claim your copy of combat stretching how to double your flexibility in one evening. Southern shaolin kung fu systems often used special exercises to make certain parts of the body impervious to strikes.

Stretching is a method used to improve flexibility, which is used during warmup exercises. It gives you a set of exercises derived from shaolin chang chuan, one of the many forms of martial arts used by shaolin monks. Click here to get your free pdf shaolin transformation program. Shaolin qigong forms 8 treasures qigong instant health.

The origin of all martial arts leads back to the famous shaolin temple in henan province in china. Bruce lee understood that flexibility is useful for all forms of exercise, from martial arts to cross training, weight lifting to gymnastics, football to basketball, baseball to track, etc. The essential shaolin stretching program for ultimate flexibility. Shaolin kung fu training chinese martial arts china scribd. Bruce lee stretching routine for bruce lee flexibility. How to stretch for martial arts the ultimate flexibility guide updated karate, taekwondo, kung fu, mma etc by phil pierce.

What does make a difference is when and which stretch or exercise you do during your. These exercises are significantly different than modern athletic training, and most martial arts outside of the shaolin tradition have nothing in their systems like the shaolin exercises. The essential shaolin stretching program for ultimate. From the beginning of training, the shaolin system builds flexibility through the use of stretching exercises, many of which would seem extreme and.

Daily dozen stretches the following stretching exercises are supplements to martial arts training. The regular deep breathing decreases the heart rate and helps to lower blood pressure. The methods of training are carefully arranged in a precise, clear shaolin educational curriculum that highlights different aspects of the students skills in different levels. Ascribing the 12 exercises to 12 animals that bodhidharma studied after his 9 years of meditation. The easiest exercises are at the beginning of each section, and are followed by progressively more difficult exercises. Try these two easy stretching exercises these two, easy pnf exercises will get you started on a path to amazing martial arts flexibility. The ancient texts recommend 24 to 36 repetitions each. Aug 24, 2017 im just starting my kung fu journey and im working on my kung fu fitness and flexibility. You may start off with 6 times each and add more repetitions.

The book offers beginners a smart way to learn qigong, the ancient chinese system of gentle breathing, stretching, and strengthening movements. Shaolin kung fu training schedule and bodytraining exercises including warm up, endurance, stretching, and balance. Marcus teaches shaolin chi kung classes in london and devon. A masters guide to the way of the warrior 2 yogic, and several other schools of thought treat martial arts as part of a system of moral, physical, intellectual, and. Be sure to warmup the muscles gradually before doing any stretching exercises. You may know many stretches but it is not stretches alone that make the difference in flexibility. How to perform shaolin kung fu stretches and moves. The exercises were developed based on the movements of the 12 animals.

Weve stretched and warmed up our muscles this way for thousands of years. Instead of resting at the hip joints, the hands are held with palms outwards at head height as. Shaolin kung fu monks history learn shaolin kungfu in china. The shaolin way xv shaolin began about a thousand years after the original buddha lived, when bodhidharma known as ta mo in chinese and daruma in japanesebodhi means enlightened mind, dharma is sanskrit for law or teaching, a buddhist monk and prince from india, came to. Modern bodhidharma exercises have many health benefits. Out of all the chinese martial qigong developed in the last fifteen hundred years, there are only a few styles which pay attention to the torsos strength, especially the spine. Health qigong yi jin jing is part of the new health qigong exercise series compiled and published by the chinese health qigong association. From the beginning of training, the shaolin system builds flexibility through the use of stretching exercises, many of which would seem extreme and even dangerous by western standards. Taiji qigong also known as shibashi consists of a series of 18 simple, yet highly effective, exercises which can help to promote the bodys natural healing energy.

The monks open the hips at the same time as stretching the leg, and they are a great warm up for fighting kicks and bag work. Other ways of stretching take more time and bring worse results because they work against your nervous system. Training methods of 72 arts of shaolin tanjin, 1934. Yi jin jing strengthen the muscle and build energy within. It was a little rough at can i workout on a water fast exercises loss treadmill for. Shaolin kung fu is an ancient chinese form of martial arts exercise. Well, i think if youve come this far with me, you must really, really want to have the flexibility that i am offering you. The taiji qigong 18 exercises also known as shibashi is a series of simple, yet highly effective qigong exercises which are accessible to all age and physical abilities.

Stretching was a vital component of bruce lees daily workout. These handwritten manuals contained concepts on fighting skills, medical information and historical aspects of kung fu. In this teaching program, shifu yan lei focuses on the exact exercises shaolin. One arm and hand active, the other arm and hand passive. You all have been asking for another flexibility routine to give you higher kicks and more flexible legs. Pdf shaolin kung fu is a comprehensive and orthodox chinese. Liu baohua, from bafa quan school stretching exercises at intermediate and advanced levels. The iron crotch exercise is an exercise or rather a series of exercises aimed to make the crotch as strong as iron, i. The monks of the shaolin temple developed several kung fu styles over the centuries, some of which were based in northern china and some in southern china.

So, no matter which style or styles you are doing, add these to your daily routine. Learn how to do warmup and stretching exercises from sifu karl romain in this shaolin kung fu howcast video. Welcome to our demonstration of shaolin warm ups and stretching. If i were only allowed to do one exercise to improve the health of my mind and body i would choose shaolin qigong. He also gave the temple an extra 40 qing 600 acres of land with grain and, to protect the crops, he allowed the shaolin temple to train up to 8000 warrior monks, which led to the amazing development of martial arts at shaolin. It was commonly believed that this steel jacket or iron shirt kung fu skill could give the practitioner almost superhuman skills, including the ability to resist spears, swords and even bullets. Kung fu martial arts martial arts workout martial arts training mixed martial arts taekwondo judo martial arts styles martial arts techniques aikido how to stretch for martial arts the ultimate flexibility guide updated karate, taekwondo, kung fu, mma etc by phil pierce. The structure of shaolin kung fu training system in the czech republic and its definition to the other martial sports. Apr 14, 2016 tong zi gong skills development we do stretching on daily basis twice a day and power stretching on weekly basis. The stretching exercises realign the posture and strengthen muscles in the back. These movements open the hips and warm up the leg muscles. To begin with, we are going to start through a basic class. After we have warmed up our body, we move on to more cardiovascular exercises to speed up our heat rate and strengthen our qi vital energy, we end the exercise with ma ba punches. The active hand lifts up the passive wrist at sternum level and flexes the.

Yi jin jing strengthen the muscle and build energy within exercises. If you are looking for a practical answer to your question of how to start shaolin kungfu, and how to build up your flexibility, fluidity, and strength, i would suggest you practise correctly and progressively lifting the sky, the horseriding stance, and leg stretching exercises. The essential shaolin stretching program for ultimate flexibility the key to ultimate flexibility is a combination of static and dynamic stretching. Ive been trying to find a daily training program timetable that covers stretching, forms and fitness etc. The horse stance is a common stance used to develop thigh strength, endurance and patience. The structure of shaolin kung fu training system in the. In his loft in new york citys greenwich village, sifu shi yan. In the same sense that there are violent christian, muslim and jewish sects.

Shaolin kung fu training free download as pdf file. Yi jin jing project gutenberg selfpublishing ebooks. The passive side receives the treatment exercise, the other side active side gives the stretch. Shaolin kung fu training schedule and basic exercises warm up, endurance, stretching, and balance, from the beginning. Training methods of 72 arts of shaolin tanjin, 1934 vse zajimave. Instructors at the shaolin waham institute recommend the 18 lohan hands be learned from a competent instructor rather than a book or dvd. Whenever possible, wear sweats to help keep the muscles warm. Stretching for a lean and flexible body collectionsdownloadsproductstheessentialshaolinstretchingprogr. Whether this is true or not it is undisputed that the monks of the shaolin temple played a significant role in the evolution of the yi jin jing exercises. Pdf the structure of shaolin kung fu training system in the. Shifu yan lei focuses on the exact exercises shaolin monks practice at the shaolin temple so you too can get the flexibility of a shaolin monk.

The key to ultimate flexibility is a combination of static and dynamic stretching. A guide to flexibility training and of video secrets of stretching. This very old and interesting form of qigong originates form the shaolin temple and is named after the 18 legendary guards of buddhism. Martial arts flexibility doing the splits is easy with pnf. These exercises healed the sickly monks of shaolin monastery, and contribute to the many animal based martial arts in china. The reason for this is simply that these styles are classified as either soft or softhard styles of martial arts in china. Stances are commonly found in each style of shaolin kung fu.

Light exercise, like jumping jacks or running in place, is a good way to begin. Go ahead and click the order button below and place your order right now. Shaolin monks in china incorporated the exercise forms with their philosophy of nonviolence, using kung fu only as a form of selfdefense. Instructors are better 140 an important little exercise 143 after word 144 courses and classes with the shaolin wahnam institute 145 reading and website list 146 index 147 quick order form 150. Lao seng ru chan the old monk is deep in meditation. When i was younger my focus was on iron shirt qigong, partly because it was useful in a combat situation, partly because i wanted to push my limits, and partly because although i probably shouldnt admit this i wasnt so sure there was a thing called qi. Taiji qigong helps to stimulate positive, healing energies through the meridians allowing the practitioner to feel refreshed an invigourated. The muscles must be conditioned slowly to greater degrees of stretch. Warming and stretching is part of every class and every physical activity. Pdf format, postscript format gzipped, and html format via.

The shaolin arts can help people to become healthy and happy and for those who are already healthy and happy, practising the shaolin arts ensure you stay that way. The shaolin dynamic stretching we do is the five fundamental kicks, and the five fundamental stances. Learn the yi jin jing, tendon, muscle strengthening exercises. Yi jin jing tendonmuscle strengthening exercises is a health and fitness exercise handed down from ancient china. Sep 30, 2014 at the shaolin temple we do two types of stretching. The stretching handbook is a useful resource for all coaches. Even though this column is titled stretch yourself it will deal with nearly all aspects of physical training as all of them are interrelated and should not be considered separately. Shaolin kung fu training schedule and basic exercises warm up. The structure of shaolin kung fu training system in the czech. The stretching handbook is a clear, concise guide to stretches for all areas of the body. Dec 09, 2016 flexibility for legs pu bu stretch, split stretch shaolin kung fu whole body conditioning s2 duration.

The history of shaolin wahnam 6 shaolin wahnam lineage 9 the three requirements for success 140 books are a good start. China hand kung fu academy uses a standard set of exercises for warming up in all styles that we teach. This exercise massages all the internal organs and stretches the sides and back. In this teaching program, shifu yan lei focuses on the exact exercises shaolin monks practice at the shaolin temple so you too can get the flexibility of a shaolin. I saw you have a free pdf shaolin transformation program but the link seems to not be working.