Shaolin stretching routine pdf

Part 1 of 5 how to perform leg strengthening exercises for kung fu. 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. If you are very new to chinese kung fu or other martial arts, or just new to stretching and flexibility and youd like to be more flexible, this is the article for you. It take stretching and training to do shaolin martial arts. Then bend down to touch the ground with fists and breathe out at that time photo 4. How to perform shaolin kung fu stretches and moves. Warmup is essential for any practice and competition. Iron body training techniques for shaolin kung fu sportsrec. 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. Part 1 of 15 how to perform shaolin kung fu stretches. The practice is applied to the legs, trunk, hands, arms and head. Quickly stretch arms up and draw a breath at that time photo 3. As such it must be the foundation of any shaolin training and in itself reflects perfectly.

By involving your mind in your chi kung practice you will get their full benefits. Daily dozen stretches martial arts self defense classes. Shaolin kung fu training schedule and basic exercises warm up, endurance, stretching, and balance, from the beginning. You can do this before you start any kung fu practice or you can just do the routine. Click here for a printable pdf of this flexibility session. Learn several leg strengthening exercises from a professional kung fu instructor in this free video series. 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. Daily dozen stretches the following stretching exercises are supplements to martial arts training. The yearlong students continue to learn advanced traditional shaolin forms from the 18 types of weapons and 72 secret skills of shaolin. Liu baohua, from bafa quan school stretching exercises at intermediate and advanced levels. The timelines of what our students learn during their stay are based on our experience and what our students have achieved at maling shaolin kungfu academy. Starting shaolin kung fu training at home doesnt have to be hard let me show you how. I saw you have a free pdf shaolin transformation program but the link seems to not be working. 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.

Knowing that a progressive overload is the most important in a workout routine, we provide you with a complete structured workout program that will carry you through the beginner level, then across the. The movements must be done with a relaxed body and mind in order to gain the most health benefits. 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. Light exercise, like jumping jacks or running in place, is a good way to begin. Five days workout program new 20 min warmup and stretch routine. A guide to flexibility and stretching for the martial arts. Exercises your kaiser permanente care instructions here are some examples of typical rehabilitation exercises for your condition. Ive been trying to find a daily training program timetable that covers stretching, forms and fitness etc. Stretching for a lean and flexible body collectionsdownloadsproductstheessentialshaolinstretchingprogr. Dec 25, 2016 how to be more flexible to learn china kung fu. The flexing exercises ease tension in and strengthen muscles, as well as increase flexibility. The structure of shaolin kung fu training system in the.

Northern shaolin kung fu systems did not normally emphasize forearm hardening exercises, but some southern shaolin arts did. Welcome to our demonstration of shaolin warm ups and stretching. 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. These benefits include improved fitness, prevention of disease, longevity and improved intellect. Shaolin kung fu training free download as pdf file. Sportspecific dynamic stretches dynamic stretching for. 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 taiji qigong helps to stimulate positive, healing energies through the meridians allowing the practitioner to feel refreshed an invigourated. 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. In all of the martial arts classes taught at the peaceful dragon both tai chiinternal arts and shaolin kung fushuai chiao, we do a standardized 25minute warmup and bodydevelopment routine. Training methods of 72 arts of shaolin tanjin, 1934. Bruce lee stretching routine for bruce lee flexibility. The exercises in each group are arranged in order of difficulty. The stretching handbook is a useful resource for all coaches. Dynamic stretching for athletes 201110240 rehabilitation medicine.

The yi jin jing movements focus on the spines, vertebrae, ligaments and the spinal cord through twisting and stretching movements. Taiji qigong helps to stimulate positive, healing energies through the meridians allowing the practitioner to feel refreshed an invigourated. This very old and interesting form of qigong originates form the shaolin temple and is named after the 18 legendary guards of buddhism. There are two types of stretches static and ballistic stretches. Students of this martial art form subject themselves to daily exercises that harden body tissue. He is an internationally acclaimed author of books on the shaolin arts and buddhism including introduction to shaolin kung fu 1981, the art of qigong 1993, the art of shaolin kung fu 1996, the complete book of tai chi chuan 1996, chi kung for health and vitality 1997, the complete book of. Health qigong yi jin jing is part of the new health qigong exercise series compiled and published by the chinese health qigong association. Yuan rewarded the shaolin temple by setting up a stone tablet with the names of the monks who saved the prince. How to be more flexible to learn china kung fu with pictures. When you have completed the strengthening exercises, repeat the stretching exercises to end the program. The caliathletics workout program is based on full body workouts, since this is scientifically proven to be the most beneficial type of workout.

It can improve your range of motion, increase circulation, and calm your mindwhich may help fend off injuries and illness, as well as bring on a better nights sleep. Learn how to do warmup and stretching exercises from sifu karl romain in this shaolin kung fu howcast video. How to perform shaolin kung fu stretches and moves martial. But, even by practicing the set as simple physical exercises, the pa tuan chin routine will loosen your muscles. Shaolin kung fu training schedule and bodytraining exercises including warm up, endurance, stretching, and balance. Ive worked some of these into my stretching routine and have seen a lot of improvement in mobility when playing sports. Ive put together a 5 days training plan to help you get started with shaolin kung fu training and start you on your wellness journey, there is a different training video to follow every week of the day and you will only need to allocate between 5 20minutes of your day to the training. 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. Now were going to do some stretch kicks to demonstrate flexibility and its. Heres a fullbody stretching routine to try after a workout or on your rest day.

Dec 11, 2016 a guide to flexibility and stretching for the martial arts. Shaolin monks daily life and training learn shaolin kung fu. In this form of qigong the various influences from indian yoga are still clearly visible. The stretching handbook is a clear, concise guide to stretches for all areas of the body. A proper warmup will enhance our flexibility, power, strength and more importantly, will reduce the risk of injury.

To begin with, we are going to start through a basic class. I needed a way to work out that was timeefficient, cheap, took up very little space, and needed little or no equipment and that i would not get bored of. Shaolin stretching routine head to toe stretch training. Part 1 of 15 how to perform shaolin kung fu stretches and moves. Shaolin kung fu monks history learn shaolin kungfu in china. More than a collection of exercises or an explanation of technique, ultimate flexibility is a complete guide to stretching for martial arts, from the very basics of why you should stretch to detailed workout guidelines for every style and level of. Click here to get your free pdf shaolin transformation program. Stretching is an important part of any exercise program to help prevent injury and to increase flexibility. Traditional shaolin stance training is therefore not just a unique method of movement, possessing great versatility as a means to train the technique as well as the body and the mind.

Although simple, these exercises have a lot to offer. Shaolin kung fu training schedule and basic exercises warm up. Beginners can introduced to learn shaolin include the basics of shaolin, traditional chi kung, two short shaolin quan forms, one weapon routine, carrying out combat and an additional tai chi chuan lessons to start with. Learn the yi jin jing, tendon, muscle strengthening exercises. Shaolin stretching routine head to toe stretch training close. Stretching for kicks side splits box splits hip flexibility and mobility blackbelt secrets here are stretches for splits and stretching exercises for flexibility routine that i have put together from years of practice and experience.

Yi jin jing tendonmuscle strengthening exercises is a health and fitness exercise handed down from ancient china. 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 monk. Kung fu is an ancient chinese martial art that requires good balance and leg strength. 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.

Yi jin jing strengthen the muscle and build energy within exercises. The easiest exercises are at the beginning of each section, and are followed by progressively more difficult exercises. A guide to flexibility training and of video secrets of stretching. Do you have a timetable daily routine i could follow. The origin of all martial arts leads back to the famous shaolin temple in henan province in china. From the beginning of training, the shaolin system builds flexibility through the use of stretching exercises, many of which would seem extreme and. The training program at the northern shaolin kung fu school can be divided into. Yi jin jing strengthen the muscle and build energy within. Shaolin kung fu training chinese martial arts china scribd. Talk to your doctor or physical therapist if you have. Mindful stretching university of california, berkeley. Fan made several trips to the shaolin temple and spent time there researching with the monks. It was such a beautiful day, i thought i will share with you a 10 min kung fu warm up and stretching routine. Pdf the structure of shaolin kung fu training system in the.

Calisthenics workout program beginner, intermediate. Modern bodhidharma exercises have many health benefits. Iron body is a subset discipline within shaolin kung fu. All new students need to read this before starting tai chi or kungfu classes. Full body flexibility exercises general instructions 1. Stretching should not be done with cold muscles, so do something before beginning to warm up. The essential shaolin stretching program for ultimate. How to perform leg strengthening exercises for kung fu. I saw you have a free pdf shaolin transformation program but the. The key to ultimate flexibility is a combination of static and dynamic stretching. Luohan gong is the mother of numerous popular qigong routines. Flexibility is extremely important in shaolin kung fu, because many of the advanced kung fu sets cannot be performed without it. Training methods of 72 arts of shaolin tanjin, 1934 vse zajimave. Marcus teaches shaolin chi kung classes in london and devon.

Aug 24, 2017 ive been trying to find a daily training program timetable that covers stretching, forms and fitness etc. Ultimate flexibility is the book youve been waiting for. Stretching was a vital component of bruce lees daily workout. The regular deep breathing decreases the heart rate and helps to lower blood pressure. When you can barely squeeze a workout into your day, taking time to focus on flexibility may feel like, well, a stretch. After the warmup, do the stretching exercises shown on page 1 before moving on to the strengthening exercises. Simple qigong exercises for health qigong health and healing b2696 this book offers beginners a smart way to learn qigong chi kung, the ancient chinese system of gentle breathing, stretching, and strengthening movements. It takes time to make a large degree of progress with stretching exercises. Pdf shaolin kung fu is a comprehensive and orthodox chinese. Your doctor or physical therapist will tell you when you can start these exercises and which ones will work best for you. In this teaching program, shifu yan lei focuses on the exact exercises shaolin. The structure of shaolin kung fu training system in the czech republic and its definition to the other martial sports. Static stretches stretching when the position is held for a given amount of time, usually 1530 seconds.