Routine Stance Practice for Shaolin Kung Fu

Shaolin 'Longfist' Kung Fu and Wu Shu movement, whether offensive or defensive, towards or away from opponents, involves a number of key stances. These stances are the foundations of all Changchuan ('Longfist') martial movement and six-essential examples are practised in the routine or 'drill' below. Two key principles apply to their design and usage.

Stability

The lower an object's centre of gravity, the harder it is to displace or knock over. Deep stances, thus, endow Students with stability. Bending the knees and keeping the back straight aligns the torso with the body's natural centre of gravity and balance at the Dan Tien (one inch-and-a half below the navel) further enhancing this.

Deep stances, obtained by regular practice, enable students to move more swiftly, smoothly and efficiently.

Safety

High Longfist stances, exposing more of the body, including its vital parts have inbuilt safety-features to minimise risk. Low stances conceal and protect these areas, making them easier to defend.

Longfist Stance Drill 1

1. Stand at attention with both feet together, fists clenched at the hips.

2. Extend both fists forwards at shoulder-height.

3. Jump into a Horse Stance (Ma Bu) and pull both fists back to the hips (where they remain until the routine ends)

4. Press your right-sole down firmly, lift your left toes and pivot sharply left-wards into the Bow-and-Arrow Stance (Deng Shan Bu/Gung Bu).

5. Straighten your left leg (but keep it slightly bent) bearing 90% of your bodyweight. Bring your right leg forwards, right-angles to this with both heels aligned, apart, supporting 10% of your bodyweight, on your toes. This is the 'False' or 'Tricky' Classic Shaolin counter-attacking back-stance.

5. Straighten your left leg and raise your right knee to waist height with foot pointing downwards protecting the left knee-joint into the Golden Rooster Stands on Its Hind Leg (Gin Gi Du Li) the one-legged stance.

6. Step forwards and left with your right foot (toes pointed outwards) bending both legs and with left knee immediately behind the right knee's rear cavity into the crossed-leg-stance (Dsao Pan Bu). The left leg's weight is supported on the toes.

7. Turn the torso abruptly leftwards into a Horse Stance (Ma Bu) facing the exact opposite direction to position No.3.

8. Press your right-sole down firmly, lift your left toes and pivot sharply leftwards into the Wide Kneeling Stance.Your right knee should be fractionally above the floor.

9. Advance your right knee promptly until it is located just behind the rear cavity of its left counterpart int the Closed Kneeling Stance.

10. Step forwards and left with your right foot ( toes pointed outwards) bending both legs and with left knee immediately behind the right knee's rear cavity into the crossed-leg-stance (Dsao Pan Bu) as in 6 above. The left leg's weight is supported on the toes.

11. Turn the torso abruptly leftwards into a Horse Stance (Ma Bu). You should now be back in position No.3.

Overall

At this point you are half-way through the routine which is now repeated in the other direction (easily achieved after a couple of initial run throughs. Repeat the whole two-part drill 2/3/4 times etc. as required.

This is an excellent way to develop and increase your leg strength. The routine is finally closed by jumping back into position 2 (above) from position 11.