Shaolin Wugulun Kungfu – Lessons By Master Wu Nanfang

In this first lesson Master Wu Nanfang shows the basic standing exercises of Shaolin Kungfu. These stances form the basis of other exercises and forms/taolu.

Zhan Zhuang Gong or Standing Tree Skill is a form of standing meditation which can help you to develop a correct body posture and strong rooting. On the internal side, it can promote correct flow and storage of Qi, and serve as a method to learn to observe the mind and experience more awareness.
The Zhuang Gong in Shaolin Kungfu (compared to some other methods of Zhuang Gong) tends to focus not so much on different postures done with the arms, but keeps the hands close to the lower Dantian (below the navel) in order to focus the attention and energy on this central place in the body. The arms are kept in a relaxed and natural way, like a standing monkey, and the way they are held is also useful in fighting applications.

Some of the most important principles:
– Your head should be held as though suspended from above.
– Draw your chest back slightly so that your upper torso feels slightly concave.
– Keep your back straight.
– Relax the waist.
– Tuck your buttocks under your lower back.
– Put your weight on the front part of your feet as though gripping the earth.
– Bend your knees.
– Keep your groin closed and protected by closing the legs (stances 3, 4 and 5)

Try to practice a little bit every day, and increase the length of your training over time.
If you have any questions, please email to: wugulunacademy@hotmail.com or have a look at http://www.shaolinwugulun.com

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Real Kungfu is an internal art. Learning from a video can not replace studying under a real master.
Please be careful not to use any force or to strain your body. Try to follow your feeling and be natural.
The Shaolin Wugulun Kungfu Academy is not responsible for any injury that might occur from improper training.
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Master Wu Nanfang is the great, great grandson of Master Wu Gulun. He was born and brought up in Bai Yu Gou, the village of his ancestors.

From an early age he studied Wugulun Kung fu — firstly with his great grandfather, the second Grandmaster, Wu Shanlin, and, after he died, with his granduncles, Wu You De and Qiao Hei Bao and lastly Zhang Qing He. Master Wu Nanfang has thus inherited the original Shaolin culture and traditions — ChanWuYi, the Wugulun form of Kung fu, and the secrets of XinYiBa — which have been passed down through the generations of the Wu family lineage.
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Lesson 1: Standing Exercises:

Preparation:

Practice at a place with fresh air.
Stand squarely on both feet to about shoulders’ width.
Close your eyes and mouth and gently push your tongue to the roof of the oral cavity.
Direct your center of gravity forward, to the front part of your feet.
Stand quietly for a few minutes.
Relax your body and calm your mind.

Stance 1: Tranquil Stance

Raise your hands gently in front of your abdomen.
Bend both your knees in front a little.
Relax your body and breath naturally.
Stand quietly for 5 to 30 minutes.

Stance 2: Horse Stance

Straighten your knees slowly while going to the right slowly.
Don’t move your right leg.
Move the left leg to shoulder width.
Bend your knees forward as if sitting on a horse.
Stay quietly like this for a while.
Stay relaxed and natural.

Stance 3: Nail Stance

Straighten your knees slowly while shifting part of your weight to your left leg.
Turn your hips gently.
Take your right leg nearest to your left leg.
Bend the knees forward.
Keep the sole of your right foot’s toes on the ground.
Stand quietly like this for a while and then change side.

Stance 4: Empty Stance

Straighten your knees slowly while putting your right foot in front of your foot.
Bend your knees forward.
Stand quietly for a while and then change side.

Stance 5: One Legged Stance

Straighten your knees slowly, put your weight on the left foot.
Move the right knee near the body and raise it in front of the body at hip level.
Bend the left knee.
Stand quietly like this for a while and then change side.

Stance 6: Drop Stance

To understand, this has to be seen rather than written.

REMEMBER TO STAY NATURAL AND RELAXED.

QUIETNESS IS THE ESSENCE OF SHAOLIN KUNGFU.

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Lesson 2: Twisting Root

In this lesson Master Wu Nanfang shows Pan Gen or Twisting Root.
Pan Gen is especially good for learning how to move from one stance to another and to develop Shen Fa, the way to create power from turning the body.

Twisting Root Pan Gen: Connecting your stances

‘Pan Gen’ or Twisting Root is a basic exercise to learn how to move from one stance to another.
Pan Gen is also practised to develop Shen Fa, the way to create power from turning the body.
There are 5 ‘roads’ of Pan Gen. In this video, master Wu Nanfang demonstrates Pan Gen 1.
Note: Before starting to learn Pan Gen, a student should have first learned the basic standing exercises. It is very difficult to learn from a video correctly. Please consider this video as an introduction to Pan Gen. A video cannot replace learning under a real master.

Preparation:
Stand quietly for a while. Relax your body and calm your mind.
Move your center of gravity to the front part of your feet.
First, Master Wu Nanfang moves from Tranquil Stance into Empty Stance and finally into Bow Stance.

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