General concepts and structure of Shaolin Neigong. Shaolin Stretching Techniques Upside Down Shaolin Monk Training

Hand positions, stances and basic techniques

Today, when you get acquainted with the first kung fu combinations, including some basic techniques, basic hand positions and main stances, you will take the first step into the field of fundamental centuries-old knowledge, gathered together and preserved by the power of human experience and wisdom.

For centuries, kung fu masters have painstakingly figured out exactly how to best use certain methods of attack and defense in various specific situations. For example, they discovered that a punch at waist level is much more effective and powerful than a punch at shoulder level. By maintaining a good balance of your torso at all times, you can deliver kicks more accurately and powerfully than from an unstable position. By making circular swings with your hands, you can minimize all the actions of the enemy, completely blocking his punches with your hands. By tilting the torso back and adopting a certain stance, one can avoid a kick without moving from one place. All movements of this kind, helping a person to win in hand-to-hand combat, were properly calibrated and honed and assembled into a system that we now call kung fu techniques.

The very first kung fu techniques were created through repeated trial and error. Later, when the masters hand-to-hand combat collected a sufficient number of various techniques to create on their basis the main theoretical rules and principles for their application, their purposeful study and research began to play the main role in the development of the art of hand-to-hand combat. For example, our ancestors managed to establish that the enemy can be delivered not only with direct punches, but also with blows from the wrists and elbows. They also realized that such wrist strikes are effective only when the arms have sufficient physical strength and the opponent is at a remote distance. If you do not have enough arm strength, and the enemy is close enough, then you should use the elbow. So, little by little, theories of modern hand-to-hand combat were created, on the basis of which the art of kung fu could further develop independently, that is, drawing new knowledge and creating new rules not on the basis of “peeping” at real fights, but through purposeful experimentation in the classroom in a friendly atmosphere, involving the mutual exchange of experience.

The old kung fu masters also guessed to borrow a lot of valuable material for studying from the nature around them, that is, by observing the behavior and movements of animals, birds, insects and reptiles. Do not underestimate the capabilities of our smaller brothers: with the exception of the ability to think abstractly, we, that is, people, are in many ways very much inferior to animals and
birds, especially when it comes to such things as physiology and anatomy, the development of the senses and the instinct for survival and self-preservation. The power of a tiger, the endurance of an ox, or the swiftness of an eagle have long become household names. Even very small and harmless creatures can teach a person very important things for hand-to-hand combat. A rabbit or a squirrel, for example, has a phenomenal ability to predict the approach of danger and instantly disappear from the field of view of the enemy, while showing miracles of resourcefulness and dexterity. Therefore, the old masters of kung fu not only created their techniques on the basis of observing the movements of animals, but also tried to notice the basic qualities of “character” inherent in these creatures. On the basis of these "animal" traits of behavior, new ways of training certain human abilities, for example, "tiger" power or "rabbit" agility, were later based.

All these techniques and skills have been accumulated and improved for many centuries in a row, passed down from generation to generation. The Shaolin Monastery became the first socio-cultural institution in which these ancient arts and individual skills in the field of external form, internal content or theoretical information began to be improved and developed on a purposeful systematic basis. The heirs of the traditions of the monastery manage to hold this palm to this day.
For example, while most of the world's martial arts use only the clenched fist to strike, there are more than 20 different forms of attacking hand in kung fu. In other martial arts, little importance is attached to how the fighter stands and in what position he is, while in kung fu there are more than a dozen different special stances, the development of which is given special attention in the training process. Therefore, today you will not only get acquainted with the first combinations of kung fu, including some basic techniques, basic hand positions and main stances, but you will take the first step into the field of fundamental centuries-old knowledge, brought together and preserved by the power of human experience and wisdom.

THE MEANING OF FORM AND FORMlessness

For a beginner, kung fu moves, with their varying hand positions and unfamiliar stances, may seem “unnatural” at first. Of course, in the event of a real combat situation, anyone who is not at least familiar with the basics of kung fu is unlikely to be able to stand in a bow-and-arrow stance and perform a direct right hand strike with the “Black Tiger rips out the heart” technique. For a beginner, especially for a European, it seems much more natural to take the position of a sambo or judo wrestler and hit like a boxer. However, all these "unnatural" techniques have a lot of technical advantages over the usual voluntary movements. For example, when using the same Black Tiger Rip Heart move, your strike has much greater strength, and the position of the body - more stability. Therefore, in order to learn how to use all these advantages, the novice student must conscientiously study all the movements and stances that seem “unnatural” to him at the beginning so well that in time they become his “second nature”.

In the early stages of training, the student must repeat all the movements and techniques of the instructor as clearly and carefully as possible, paying most attention to the external form of the exercise. This stage of learning is usually referred to as "from formlessness to form."
In the more advanced stages, once you've gained some experience with the outward forms of kung fu, you can begin to modify them on your own depending on the requirements of a particular combat situation. For example, instead of standing strictly upright in a bow-and-arrow stance while throwing a black tiger strike, you can, if the situation requires it, lean forward slightly to increase the range of your strike. This stage is called “from form to formlessness”, that is, it means that, having mastered the standard forms of kung fu, the student can already give free rein to fantasy; without going beyond the general boundaries of the standard form, it is possible to vary and modify the methods of using arms, legs and all other parts of the body when conducting certain kung fu techniques. Many experienced masters sooner or later generally depart from the standard form of kung fu, completely not caring about its observance in battle, since their art is already so great that, no matter how they experiment with the enemy, victory will certainly remain with them. It's the same as fighting an adult man with a three-year-old child. An adult man has such a colossal superiority in strength and experience that a child does not have a single chance, even if a man fell asleep for a while in the middle of a duel!

However, each student needs to thoroughly know all forms of kung fu, which is achieved only through daily "hard training. But before you start learning techniques and combinations, you need to master the art of holding your hands correctly in certain basic "kung fu hand positions." fu" as well as maintaining balance in the main "kung fu stances".

SOME POSITIONS OF THE SHAOLIN STYLE BRUSH

It is said that it is better to see once than to hear a hundred times. On fig. 6.1 and 6.2 show several basic hand positions.

Rice. 6.1
Hand Positions 1-9 Shaolin Kung Fu Style

Rice. 6.2
Hand position 10-18 Shaolin kung fu style

1. "Smooth fist".
2. "Sun-shaped", or "vertical" fist.
3. Blow "leopard".
4. Hit "eye of the phoenix".
5. "Elephant" fist.
6. Palm "swallow wing".
7. The palm of the "dragon".
8. "Dragon paw".
9. "Tiger paw".
10. "Eagle Claw".
11. "Head of the snake."
12. One Finger Zen.
13. "Finger-sword".
14. Crab claw".
15. "Crane's beak".
16. "Monkey paw."
17. "Praying mantis foot".
18. "Hand-hook".

Some of these hand positions are basic to their respective kung fu styles. That is, for example, in the style of "monkey" or in the style of "praying mantis", respectively, either "monkey paw" or "praying mantis paw" are mainly used. "Crane's beak" and "hand-hook" outwardly seem the same, but they act completely differently. As it can be seen from the name itself, the “crane beak”, used mainly among the styles of Southern Shaolin kung fu, is “pecking”, for example, at the opponent’s vital points, while the “hook hand”, used more in northern styles, "cling", for example, by the legs or arms.

The richness and variety of kung fu techniques is amply expressed in more than a dozen different punching techniques designed just for the application of the "smooth fist". These techniques are shown in Fig. 6.3-6.5.

1. Direct hit.
2. Cannon strike.
3. Hit with a "horn".
4. Diagonal kick.
5. Sweeping blow.
6. Hit with a "whip".
7. Wavy punch...

8. Chopping blow.
9. Hanging blow.
10. Plunging blow.
11. Axillary punch.
12. Throwing blow.

Other stroke positions are used less often, and the technique of these strokes is not so diverse.

Straight fist punching techniques

RIDER POSTURE AND OTHER STANDS

On fig. 6.6-6.9 show the main stances adopted in the kung fu of the Shaolin monastery.

1. Pose of the "rider".
2. Bow-and-arrow.
3. "Deceptive leg."
4. "Unicorn step."
5. "Step ring."
6. One foot stance.
7. Side stand...

8. Tilt stand.

9. J-stand.

Shaolin Stances (1-3)

Shaolin Monastery Stances (4-8)

Horseman pose also shifts your center of gravity from shoulder level to stomach level, making you “fresh on top, firm on bottom,” that is, alert and balanced, both physically and mentally. These two qualities, and much more than the special techniques you will learn later, are the main distinguishing features of a kung fu master. And finally, the “horseman” posture forms a clot of energy in your abdominal dan tian, that is, the energy field. Only when enough energy is accumulated in your dan tian will you be able to work on developing inner strength in yourself, since this strength stems precisely from our energy fields and depends entirely on their state.

In general, the posture of the “horseman” is a rather complicated form of zan zuan (“the art of stable positions”) of the ki-kung of the Shaolin monastery, and therefore doubly deserves the time and effort that is devoted to its development. One of the main reasons why many students, despite seemingly long years classes, do not succeed in kung fu, is the poverty of the sources of their internal energy in the fields of tribute tian. As a rule, this lack of energy is usually caused by initially small and incorrect training in those areas and varieties of zan zuan, which are prescribed by the characteristics of their chosen style of kung fu.

I would like to give you some useful tips on practicing the rider stance. Your torso should be absolutely straight, shoulders back and hips almost parallel to the ground. Remember that you can not unbend your legs a little and stretch
up when you get tired - most beginning students automatically sin with this, without even realizing to themselves. Despite the possible tension and even slight pain resulting from an unusual uncomfortable posture, try to completely relax your muscles and mind. Concentrate only on your abdominal field dan tian, that is, on the abdomen. You can close or open your eyes, as you wish, but the main thing is not to think about anything. Most people at first cannot stand in this position for even a minute, however, if you want to achieve something, find the strength in yourself to hold out sooner or later in the “horseman” position without changing position and without indulging yourself for at least five minutes. In order to reach even this minimum, you need to practice the Horseman Pose daily for at least three months.

If you feel like it, when you get too tired of being in the “horseman” pose, you can smoothly transition from this stance to other stances, such as the bow-and-arrow stance (in which body weight is evenly distributed on both legs) or in the “fake leg” stance (where more than 95 percent of the body weight is on the back leg). Just turn your torso and change the position of your legs without relaxing or assuming a natural position. When you are rested and ready to endure one more “workout”, also return back to the “horseman” position. In addition, spend some time practicing the single leg stance and the unicorn step (in which 60 percent of the weight is on the front foot and 40 percent on the back). These five stances listed above are fundamental in the art of kung fu, and therefore they are called "basic".

After working out the stances, you should do leg exercises that develop not only their strength and stability, but also their flexibility and mobility. On fig. 6.10 and 6.11 show six exercises, in our school of kung fu of the Shaolin monastery "Wanam" collectively called "the art of the flexible leg." (This is just our own name; other schools may use very different exercises to stretch and develop the legs.) Each exercise should be performed at least 10-20 times.

BASIC TECHNIQUES OF SHAOLIN STYLE

Once you are familiar with the hand positions and stances of Shaolin kung fu, you can move on to learning the following eight simple techniques. In the kung fu of the Shaolin monastery, each technique has its own name filled with deep meaning and very poetic. I give the names of all the techniques in direct translation, despite the fact that most of the lyrics are lost in this case. You can practice these techniques by looking at fig. 6.12-6.15.

1. "The black tiger rips out the heart"
2. "A lone tiger emerges from a cave"
3. "Poisonous snake throws out poison"
4. "Beauty looks in the mirror"
5. "Precious duck swims through the lotus"
6. "Swing from the "deceptive leg" stance"
7. "Gold star in the corner"
8. "The immortal emerges from the cave"

Learn one move each time and practice it day after day until you have mastered its technique before moving on to the next. Remember that the meaning of learning kung fu lies in the equal development of strength and skill, which in this case means the ability to skillfully and skillfully carry out already familiar techniques, and not the ability to somehow learn as many of them as possible, focusing only on quantity, and not for quality.
The drawings show only either “left” or “right” forms of holding techniques, however, you should work out each technique equally many times in a row in both of its variants. At first, start each technique from the “readiness pose”, that is, stand up straight and relax, keeping both fists clenched at the waist. Perform the reception, then return to the “readiness pose”. Later, you can start and finish practicing techniques in any arbitrary position.
At first, you should work out all the tricks in the sequence that was shown in the picture, but then you can do them in any order. As a rule, it takes a beginner about three months of daily training to accurately memorize all the techniques shown, provided that each “work-out” (not counting the time of the rest of the kung fu classes!) Lasts about an hour and a half.
As I explained to you in the previous chapter, if you want to achieve best results in the shortest possible time, you should correctly set all the goals for yourself and outline the immediate tasks.
For example, it would be a good idea to dedicate the first three months of class to daily practice of all stances and techniques and call this course "Basics of Shaolin Kung Fu". In this case, the term "basics" means that all your future success depends entirely on how successfully you master these basic stances and techniques. And even if you already have some experience in other martial arts, but not in kung fu, you should still spend three months on its "basics".
The main goal of this course, of course, will be to create a solid foundation for the further development of your "own" Shaolin kung fu kung fu, including all the theoretical information, and the importance of the "rider" posture, and the principles of differences in the basic positions of the hand, and the reasons , according to which you need to work out all the tricks for a long time alone, and not with a partner. (If you have not yet found the answer to all these questions, read this chapter again.)
The course tasks at this stage include familiarity with specific stances and hand positions adopted in Shaolin kung fu, the ability to correctly and skillfully take certain stances and carry out learned techniques, lowering the center of gravity of the body to gain greater stability, as well as the ability to accumulate vital energy in the abdominal dan tian - to prepare for the development of inner strength in oneself in the future.
You should outline for yourself a range of priority personal tasks, coordinating them with your personal capabilities and requests. As an example, here I can only give you very rough recommendations:
. 1. Sit in the horseman position for at least 5 minutes.
. 2. Be able to walk fifteen kilometers without feeling tired.
. 3. Perform all eight basic kung fu moves in a row without a single flaw.
. 4. Perform three series of all eight basic kung fu moves in a row without feeling tired.
At the end of this stage of training, you will be able to compare all the results achieved with the set course and personal tasks and correctly evaluate all the efforts expended.

In central China, on Mount Songshan stands the Buddhist Shaolin Monastery, shrouded in numerous legends and myths. The temple was founded by the Indian monk Bhadra in 495. At the beginning of the 6th century, the patriarch of Chan Buddhism, Bodhidharma, passed on to novices his knowledge of meditation, secret methods of religious practices, as well as a number of techniques aimed at maintaining physical health. As a center of martial arts, the monastery became famous in the 7th century, when the Shaolin monks helped keep Li Shimin on the throne.

Secret Techniques

In the 12th century, the monk Jueyuan went looking for real martial artists. After long wanderings, he met three warriors who supported his desire to learn secret knowledge. Future Shaolin monks reworked existing techniques, making their own changes. For example, "18 Arhat Hands" was reborn into the "72 Hands" complex, which was supplemented with 170 tricks. One of the four masters, Bai Yongfeng, created the "fist of five components" system. This technique correlated with the movements of five animals - a leopard, a dragon, a tiger, a crane and a snake.

Shaolin temple now

Thanks to the media and developed tourism, the popularity of the monastery has reached enormous heights. Chinese statesmen have invested heavily in the beautification of the region and the formation of the tourism industry. In order to attract foreigners, a number of commercial martial art schools were built around Shaolin.

In 1994, a Shaolin temple was founded in the USA. It teaches the philosophy of Chan Buddhism to a wide range of those who wish through the development of meditative techniques and martial arts of kung fu, qigong, taijiquan.

In 2006, a school of qigong and kung fu was opened in Russia (founded by warrior-monk Shi Yanbin). Both adults and children can learn the basics of martial arts and breathing exercises here.

Morning at the temple

The monks of the Shaolin Monastery wake up at five in the morning. After the rise, all students and masters gather at the main temple in the courtyard. Here they meditate for two hours. This is a mandatory rule that all novices observe, regardless of age and weather conditions. Only the abbot and elders of the council can meditate in the premises. Next to the monks are guards who wake up those who begin to fall asleep with sticks. Novices should thank for vigilance, thereby instilling respect for elders.

After meditation, the monks move on to gymnastic exercises aimed at developing the flexibility of the body. Loads are heavy, an unprepared person will not be able to cope with them. The training of Shaolin monks begins from childhood. Breathing exercises are added to gymnastics. At the end of the first classes, water procedures and massage are carried out. Pouring is carried out with cold water from mountain rivers. Massage is carried out according to special techniques using ointments.

Next, the monks go for a light breakfast, and then proceed to the study of the canons. Warriors, located in the main temple, listen to lectures on the path of life, religion, enlightenment, get acquainted with the texts of sacred books. Also at this time, the basics of law, medicine, eloquence, and philosophy are taught. In conclusion, the abbot distributes duties among the newcomers.

Shaolin monk training

After training, warriors perform exercises aimed at improving the physical body, including techniques for developing tendon and muscle strength. Shaolin monks are known for their fantastic stamina. Her secret lies in the daily and systematic grueling workouts to which the body is trying to adapt.

After physical exercises, the monks move on to martial arts. Beginners learn the five styles of Shaolin Quan: tiger, dragon, snake, leopard, praying mantis. Each direction develops a certain individual quality of the student. After three years of training in the five styles, the novice receives the status of a warrior monk and puts on a special belt. After that, more severe training begins, all of which are held according to the ancient traditions of the temple.

Nutrition Basics

After the end of the morning training, at about two in the afternoon, lunch begins. Warriors don't eat meat. The main diet of Shaolin monks involves the use of cereals, legumes and oilseeds, vegetables and fruits. The menu varies depending on the season. Mandatory additives to dishes are medicinal roots and herbs. After lunch, the monks are given one hour of personal time.

Evening workouts

At the end of the free hour, the Shaolin monks are again engaged in improving their body and mind. At this time, they are in special rooms, where they are trained by senior warriors. Here sparring takes place in full force, using different weapons. Senior masters teach not only the rules of combat and the use of tools, they show techniques for influencing pain points, and also introduce medical techniques. Shaolin monks' exercises include practicing basic punches, stances, and blocks. Beginners must master them carefully for at least three years. For example, you need to improve the "art of the finger", which makes it possible to break through any obstacle with just one finger. This skill begins with monotonous strikes into millet, then into sand and gravel. You need to apply 3800 pokes. After that, the blows are already applied to the iron filings. The number of pokes is 9 thousand. The result of mastering the skill is the formation of calluses and atrophy of nerve endings. The finger is now called "iron". Another of the many exercises is the ability to strike with energy. Those monks who have mastered the basics of mastery are united in groups of four, headed by a mentor. So warriors improve their skills for several more years.

After exhausting training at seven in the evening, novices will have dinner, after which they can relax a little or go about their business. Most often, all warriors improve until late at night.

After 10-15 years of studying the art of Shaolin, the monks take an exam, which includes theoretical and practical parts. At the first stage, novices demonstrate their knowledge of the history of the temple, canonical books, and martial arts. Next, sparring is carried out using different types weapons. Traditions tell about the test, which consists in passing a dark corridor with one hundred and eight mannequins. The latter were driven by special mechanisms. The dummies struck, the walker had to dodge or answer. It was necessary to move along the corridors very quickly. At the exit stood a large tripod with coals, which had to be rearranged. At successful completion of all tests, images of a dragon and a tiger were burned on the forearms of a monk. They were proof of the mastery of the owner.

Performances and fights of Shaolin monks

The warriors of the monastery do not often demonstrate to ordinary people the art of controlling the body, which is based on ancient spiritual practices. Basically, the performance of Shaolin monks can be observed on the territory of the temple itself. They are held to draw attention to the art of combat. But sometimes Shaolin students travel to other countries. So, in 2015, a demonstration of the unique skills of Buddhist warriors was held in Latvia. Masters of the legendary temple also periodically perform in Moscow, showing skillful use of various weapons and fighting styles.

Shaolin monks also appear in the ring from time to time. Battles are held between students of different fighting schools. Ancient traditions do not encourage ostentatious fights, but the modern world requires a closer acquaintance with the secrets of art. So, one of the famous warriors is Liu Yilong, who was a participant in a number of competitions with athletes of different styles. But the master's belonging to the real art of Shaolin has not been proven, most likely, he was trained on the territory of the monastery in one of the many schools. After the battle, the money won must be transferred to the monastery.

The commandments of the masters

Once compiled by Jueyuan, the rules of life for warriors are still observed by all Shaolin monks. The possibilities of a person who has devoted himself to the development and improvement in this monastery are beyond. What are these commandments? We list some of them:

The secrets of longevity that the masters possess are based on the observance of these commandments. There are also internal prohibitions of the temple. For example, one should avoid negligence and laziness, envy and anger, and be sure to go through all the stages of training.

How to become a true Shaolin monk?

The warriors of the monastery talked about the great work on improving their body and mind. It is necessary to prove to the masters that the student has a bright soul and a hardy body. No one rushes the novice in mastering knowledge and skills, the mentor will wait as long as it takes. When a novice warrior is ready, the master will inform him and send him to the exam.

The true Shaolin monks are obviously the founders of the monastery and the teachings in it. So, the first patriarch Bodhidharma left behind two works: “The Canon on the Purification of the Bone Marrow” and “The Canon on the Change of Muscles”, as well as the fighting style “The Fist of the Arhats of the Early Heaven”. Master Ze Hongbei, who lived during the Tang Dynasty, introduced a "deceptive style" into wushu. Mentor Fu Yu developed the art of short strikes at close range. Bai Yufeng, together with the monk Jiao Yuan, created a new style, which included the techniques of the Leopard, Tiger, Snake, Crane and Dragon schools.

During the Qing Dynasty, the famous master Zhen Jun lived. The monk perfectly mastered the "art of lightness." He easily jumped onto the roofs of houses and flew from rock to rock. The "living legend" was Hai Dan, who was born in Sichuan. During the classes, he achieved perfection in the management of internal energy and could, for example, make water boil in the pelvis. The master took part in writing books and manuals on martial arts, was known as a connoisseur of alternative medicine. Hai Dan was able to perform one hundred Shaolin complexes, owned 18 types of weapons, and at the age of 75 he could stand on two fingers for an hour. Despite his small stature, his impact force reached 500 kilograms. The names of the Shaolin monks who left an indelible mark on the history of the monastery deserve to be remembered. All the masters were distinguished by devotion to their work and faith in the martial art.

Secrets and myths about the life of Shaolin warriors

The essence of the incredible abilities of the masters lies in the use of Chi energy. Its use, for example, helps control pain. An integral part in the development of Chan Buddhism is the full development of the student's five senses, as well as the improvement of his thinking, memory and intuition. The ultimate goal of martial art is to comprehend oneself and merge with the Absolute. Finding peace of mind gives the student the ability to be unshakable in any situation. Prolonged meditation and the development of wisdom contribute to the acquisition of unique abilities, such as clairvoyance.

The second of the 10 common myths about Shaolin monks is the borrowing of basic features from Indian animals in some types of fighting techniques. According to historians, all techniques were formed within a group of warriors, which initially played the role of a private army. There is a legend that thirteen Shaolin masters defeated an army of 100,000 soldiers in order to rescue Emperor Taizong of Tang. However, the information was somewhat distorted. The monks really played important role at the end of the battle, but they appeared only in the decisive battle.

Warriors were endowed with supernatural powers. For example, there is a legend about a battle with Japanese pirates, when three monks buried themselves with reeds and crawled underground, thereby saving their lives.

The final tests in the monastery are also overgrown with many legends. So, the existence of a training labyrinth-trap with wooden mannequins has not yet been proven.

Leaving the monastery, according to legend, was also not easy. Those wishing to leave the walls of the monastery had to unite with three monks and fight against 18 warriors. In case of victory, the monastery lost its strongest fighters.

Until now, there is a legend about the cook of the temple, who secretly developed physical and spiritual skills. His name was Ji Nau Lou. He was able to put to flight the Red Turbans group, which attacked the monastery.

Worshiped in the Shaolin Temple, God Vaprapni is also shrouded in myths. So, he forced the monk Shengchou, who was mocked in the monastery, to eat the forbidden piece of meat. As a reward for what he did, the warrior received strength and the opportunity to deal with offenders. Such a legend contradicts the commandments of the monastery.

Many fighters and ordinary people wanted to learn martial arts Shaolin. So, one of the myths tells about the Indian prince Bodhidharma, who fulfilled his dream by imprisoning himself in a cave, where he meditated for nine years. The abbots of the monastery were impressed and gave him a private room.

But the story is not limited to this. There is a continuation of the legend of the prince. So, they say that in the seventh year of imprisonment, Bodhidharma fell asleep. To prevent this from happening again, he cut off his eyelids. As they fell to the ground, they turned into tea bushes.

On the net you can find a video in which a Buddhist monk throws a needle through a ball behind glass. However, this miracle turned out to be nothing more than a myth. He managed to debunk the team "MythBusters".

Many more incredible stories are told about the famous place - the Shaolin Temple. This only supports the interest in life in the monastery and attracts more and more tourists to China.

What do we wish our relatives and friends first of all? What do we think about as the most important part of our life?

You probably already guessed that the correct answer is health. But how many people do anything for their health other than idle talk? If you decide to take care of your health, then it's time to start doing it right now.

We have translated for you an article by the great martial artist and Shaolin monk Shifu Yang Lei. In it, he gives some useful advice for people who want to stay healthy and young for as long as possible.

Some of these tips are hard to apply to our lives. For example, kung fu classes in many countries have long turned into a semblance of martial arts, and at best, one person out of a thousand has heard about lung energy.

However, many tips are relevant and can really help in achieving health and balance in our lives. Do you agree?

And today I present to you a video with Shaolin stretching methods.

When working on flexibility, there are 3 main principles to follow:

1) Graduality, implying a gradual increase in the complexity of exercises and an increase in the load and range of motion in the joint.
2) Regularity, implying daily execution Flexibility exercises for at least 30 minutes during the workout.
3) An integrated approach to the development of flexibility. This implies a uniform development of the mobility of all groups of joints and an increase in the elasticity of all muscles and ligaments.
Some exercises can be performed slowly, mentally gently directing the breath to the stretched area. Stretching exercises can be considered one of the types of breathing meditation.

Kung fu workout
The warm-up is conducted by Useng of the Sunshan Shaolin Monastery, a monk of the 34th generation, Master Shi Yanbin. This film will help you diversify and make any sport interesting, as it contains the unique warm-up techniques of the Shaolin monks. The film features:
1. Warm-up exercises
2. Strength exercises
3. Coordination exercises

The film also includes a study of the basic stances and strokes of Shaolin Kung Fu, which will help anyone who wants to take their first steps in learning the martial arts.

Remember! That a person who is more flexible than his rival has an undeniable physiological and psychological advantage.

	1. Tilts standing with legs wide apart. First, you should perform forward bends, then turning, press against the leg and reach for the foot, make ten smooth swings and fix, pressing against the leg for ten seconds. Keep your back as straight as possible. Do the same for the other leg.
	2. Tilts from a standing position, legs together. The execution technique is similar to the previous exercise. Try to bend as low as possible and press against your knees, keeping your legs and back straight. (Lock the position for 10 seconds and repeat)
	3. Tilts forward to the foot of one leg from a standing position. The supporting leg is bent, the other leg is straightened, placed in front of the heel. With both hands, pull the sock towards you with effort. Try to tilt your forehead, nose or chin to the toe. To do this, you need to keep your back straight and pull the thigh of the left leg into yourself.
	4. Tilts to the side to the foot of one leg from a standing position. A similar exercise to the previous one, only the slope goes to the side. The supporting leg is bent, the other leg is straightened and set aside. In a lateral tilt, strive to get your head to the toe. (Do ten tilts on each leg)
	5. The front leg is bent, the entire foot is pressed to the ground. The leg standing behind is straightened and rests on the heel. It is necessary to do springy swings, at the same time pressing on the pelvis, making sure that the straightened leg does not bend. Try to lower the pelvis as low as possible.
	6. In a sitting position, keep your back straight (smoothly on the exhale) pull the foot of the foot towards you, trying to touch the tip of the toe of the foot with your forehead. Perform the exercise ten times without forgetting about breathing, and change the leg.
	7. Tilts in a sitting position. Grab your feet with your hands and smoothly exhale, reach for them, while trying to keep your back straight. (After ten repetitions, fix the position for 10 seconds)
	The next 4 exercises are, of course, for advanced adepts of the Shaolin art: o). However, this must be strived for - there is no limit to perfection! 8. Longitudinal twine. The legs are straightened, one is in front, the other is behind. The pelvis is turned perpendicular to the line of the legs. Hold the stretch for 1 minute or more. Then turn the body to the other side. (Without getting up, smoothly move into transverse twine)
	9. Tilts forward in the longitudinal twine. The back should be straight. Strive with forehead, nose, chin to reach the toe of the foot. In the end, you can do half twine to start: o)
	10. Bending back, in a longitudinal twine. Try to bend your back while gently swaying.
	11. Cross twine. To develop a transverse twine, you should put your legs wide, lean your hands on the floor, gently swaying up and down, gradually spread your legs wider and wider. Fix in the maximum depth of the twine for 1-3 minutes. (At the end of the exercise, massage your legs and jump a little)
	12. Tilts forward to the raised leg. The supporting leg is straightened, the toe is directed forward. The raised leg lies on a support, at the level of the belt. With both hands, grasp the sock, pull in the thigh and push the knee. Bending down, try to reach the toe of the foot with your forehead, nose or chin.
	13. Tilts to the side to the raised leg. The exercise is similar to the previous one, but you should bend sideways. The toe of the supporting leg is turned to the side. Leaning towards the leg, keep your back straight, after ten repetitions, fix, pressing against the leg.
	14. Mahi with a straight leg back (hit hoi ti tui). Grasp the support at waist level with your hands, your back is slightly arched. With a straightened leg, swing back with maximum amplitude. Do not allow the body to turn towards the fly leg.

Features of Shaolin Neigong

Neigong 内功- one of the most important parts of the practice of Shaolin art. One should usually distinguish neigong And qigong although they are closely related. neigong- this is the whole most complex and diverse set of practices that in one way or another rebuild and improve the inner nature or the inner component of a person. qigong(气功) is considered part of neigong and is aimed only at improving the circulation of qi energy in the body. qigong- relatively modern word and in tradition it was practically not used, although its analogues existed, for example, the ancient exercises “tuna” - literally “inhale and exhale”.

There are different interpretations of Shaolin Neigong. The first is an extended interpretation: neigong generally means all types of practice leading to the development of energy-qi and the development of the spirit-shen. In this case, in neigong all kinds of breathing and breathing-meditative exercises, in-depth meditation, as well as ways to regulate the daily routine, nutrition and even ways of thinking are included. The narrow interpretation speaks of neigong how about methods of concentration of consciousness, based on strictly certain exercises. Direction Zhengzong Shaolin Quan(which is taught within the FSBI) is closer to a narrow interpretation neigong. It means that neigong is a well-defined system of exercises and methods of concentration of consciousness

The foundations of Shaolin neigong, apart from oral tradition, are set forth in several treatises from the Shaolin archive, most notably “The Refined Meaning of Shaolin Punching” (Shaolin Quanshu Jingyi 少林拳术精义), “Records of Shaolin Punching” (Shaolinquan Pu 少林拳谱), “Secret Shaolin Punching Sayings” (Shaolin quanshu mijue 少林拳术秘诀)

It should be taken into account that in shaolin qigong includes not only those exercises and complexes that were born inside the Shaolin monastery or in general, in the Buddhist tradition, but also those that came “from outside”, for example, baduanjing, or are a mixture of Taoist and Buddhist traditions, such as the Yi Jin Jing.

The most important complexes of Shaolin Neigong

Throughout the history of the Shaolin tradition, several dozen complexes have been formed. neigong, which include from 2-3 to several dozen forms. All together they are never studied, there is no point in this. Usually followers focus on one or two complexes, which are quite enough to develop all the necessary internal changes.

• In the morning, after waking up, without opening your eyes, wipe them thumbs, gently pressing on the eyeballs 14 times.
• Still with your eyes closed, do 7 eyeball rotations in both directions.
• Then close your eyelids tightly several times and open your eyes fully.

Next, press your thumbs on the inner edge of the superciliary arch - 72 times, slightly rotating, press the fingertips. Exercise should be accompanied by mild pain. Now massage the auricles with your palms, making 36 circular movements.

After that, with the fingers of both hands, move 72 times, pressing on the skull from the forehead to the back of the head. Make several circular motions with your tongue sliding across the upper palate and swallow saliva.

• While in a dark room, sit opposite the candle, at a distance of about 1 m., calm down.
• Slightly covering your eyes, look at the fire for 15 - 20 minutes, close them, rest.
• Repeat the exercise.

Try to focus on the light source without letting it blur. Gradually remove the candle from yourself.

Shaolin monks trained "purity of sight" for 4 hours a day, which allowed them to see the smallest details of distant objects, and instantly respond to the opponent's movements.

“The force of the blow must come from the whole body,” says the Shaolin instruction, it is usually difficult for beginners to combine the impulse of the whole body in one movement.

• Choose a stone (approximately 40 kg.) and put it on the table, rest your palms on the stone and take the gongbu stance.
• Push the stone away from you, gradually connect the whole body.

Shaolin monks believed entry level skill the ability to properly push a stone weighing 150 kg.

Shaolinquan: finger and palm strikes

Fold the brush, as shown in the picture - this is called the "golden needle". Rest your finger on a hard surface - a tree, a wall, a table, and press without stopping. Gradually increase the load.

Do the exercise 2 times daily for 2-10 minutes. After class, it is advisable to rub a nourishing cream.

An effective hard exercise to strengthen the forearms. Cross your arms as shown so that they are in contact with the outer surfaces. Start tapping each other along the entire length, without leading to painful sensations.

Tap your wrists in the same way. back and front sides of fists, palms.

Shaolinquan: the art of light steps

• Find a hill about 30-100 cm high.
• Jump on it, gradually complicating jumps: sideways, back, with a turn.
• The duration of the exercise is at your discretion, but at least 2 times a day.

Draw 5 circles with a diameter of about - 10 cm, four of them should form the tops of the square, the fifth - in the middle. The distance between the nearest ones is 60 - 80 cm. Move around the perimeter, then along the diagonal of the "square".

Once you gain confidence, start throwing punches. Try not to look down. When you succeed, do exercises at a height, for example: on stools, on bricks, etc.

• Stand in the mabu stance three times a day for 5 minutes, preferably ten.
• Concentrate on the “dan-tang” point, breathing deeply.

After several months of practice, when you can stand for 10 minutes freely, put a weight of 10 - 15 kg on your hips. Every three months, add 5 kg.

The chronicles claim that Shaolin masters stood with a large shruz on their hips and with a 50 kg slab on their heads, reading the sutras.

This is a pretty heavy hand exercise. When this exercise is performed, one fist is placed on the ground, and the legs come off the ground and gently rise up so that the head looks down, this exercise is also called "buddha on the arm upside down."

The exercise is performed as follows: you need to stand facing a tree, pole or wall at a distance of 30 cm, beforehand the tongue rises to the sky. After that, both hands are placed with palms on the ground, and the legs are lifted off the ground and lifted vertically upwards, so that they rest on a wall or a pillar, or a tree. You should be in this position for five minutes, after which the legs smoothly return to their original position.

This exercise should be repeated many times. The best time to practice is at dawn. At first, the exercise is performed 5 to 10 times. After a month of classes, the legs will become light and mobile and will easily rise up. In this case, you should move away from the wall and keep entirely only on your hands, which must support the weight of the whole body.

The time should gradually increase from one minute to ten minutes. Then, instead of palms, you should stand on your fists. After one month of classes, it will be possible to stand on one fist and keep the whole body on it. In this case, the exercise is considered completed and is called the diamond fist.