Shaolin Kung Fu Exercises

The Shaolin monastery was initially founded in 527. Many folk stories surround the founding of the monastery, but the most likely trigger for the beginning of martial arts practices is a need for exercise by monks who spent many hours in sedentary meditation. Stories of the monks protection of local peoples are legendary and as time went on, the Shaolin monastery became better known for its martial arts than its meditative practices.

  1. 36 Internal Exercises

    • Shaolin kung fu teaches 36 internal exercises. These internal exercises are closely linked to the chi, or the vital life force, and with chi gong. Internal exercises are practiced on the principle that a strong body with a weak chi will be less effective in combat. Some of the 36 internal exercises include chi gong type breathing exercises like tie bi gong, or "iron arm exercise" and diao gong, which is an exercise where the practitioner hangs by the neck from a tree. Tie bu shan, or the "belly exercise" and yi zhi jin, or the practice of holding one's body off the ground using a single finger, are other examples of the 36 internal exercises.

    36 External Exercises

    • External exercises focus on strengthening parts of the body. One of the better known of the 36 external exercises is the Crouching Tiger Exercise. This exercise is performed by holding the body 13cm above the ground using only your palms and toes. When your limbs become accustomed to the position, switch from palms to fists. After this becomes easy, put stones under the fists and toes to suspend the body in mid-air. After several years of practicing this 200 to 300 times per day, have someone place a 30 kilogram weight on your back. The exercise is considered mastered when you can support 75 kilograms on your back with only your fists and toes.

    72 Combined Exercises

    • The combination of the two sets of 36 exercises are considered the basics of Shaolin kung fu. Although there are some forms of kung fu that list more forms, these 72 forms the basis of the fighting arts taught to monks at the Shaolin monastery. The internal and external forms combine to both strengthen the body and strengthen the chi.