Balance Techniques for Shaolin Kung Fu

Shaolin Kung Fu, the most well-known style of Chinese martial arts, requires a combination of strength, timing and balance for proficiency in combat and self-defense. Shaolin teaches five primary styles of kung fu based on animal movements, according to the Shaolin Gung Fu Institute: Tiger, Crane, Snake, Mantis and Dragon. One of the most important skills in any Shaolin style is balance. There are several stances practitioners can learn to assist in developing balance.

  1. Horse stance

    • This deep stance is essential in most styles of Shaolin Kung Fu. Horse stance in conjunction with a punching drill develops the skill of holding your legs still even though your hips and upper body twist during a punch. To take horse stance, place your feet at least two shoulder-widths apart and bend your knees to a 90-degree angle, or as close to it as possible. Pull your hips forward and straighten your back. Place a penny on your knees and alternate punching with your right and left fist. Keep the penny from sliding off your knee for as long as possible. This drill improves leg strength and punching technique as well as balance.

    Crane stance

    • The crane stance involves standing on one leg with the other knee lifted in preparation for a snapping kick with the lifted foot. This stance may not have many practical applications in combat, but it serves as a useful balancing exercise. To take the Shaolin crane stance, shift your body weight so your mass centers over your left leg. Bend the leg slightly and lift your right foot off the ground to knee level. Bring your right foot adjacent to your left knee. Extend your arms straight to the sides with your palms facing outward. Turn your head to face left. From this position, kick to various heights while remaining in the stance.

    Cat stance

    • The cat stance, derived from Southern Tiger Shaolin, involves placing most of the weight of your body on the rear foot. The front foot barely touches the ground in order to deliver quick, distracting kicks. To take the Shaolin cat stance, move your right foot in front of your left foot with approximately a foot's length of space in between. Pivot on your left heel so the left toes point outward at a right angle. Shift most of your body weight onto the back foot. Hold this stance for three minutes before switching sides.