Shaolin monks hone their kung fu skills in the courtyard of the Shaolin Monastery. Murals in the White Hall of the Shaolin Temple.

Authentic Shaolin Heritage: Training Methods of Shaolin Monks

72 Arts of Shaolin: (6) Four-Part Exercise

SI DUAN GONG

Four-Part Exercise | Brief Description

Excerpt from the book: Jin Jing Zhong. Authentic Shaolin Heritage: Training Methods of 72 Arts of Shaolin >

The Four-Part exercise is a base one both in the soft and hard GONG FU of 72 Kinds of the Shaolin Martial Art. It has much in common with a known method of health improvement “Eight Pieces of Brocade” worked out by marshal Yue Fei during the rule of the dynasty of SUN. Before studying the very combat technique (WU SHU) one should train the Rider’s stance (MA BU) and Step (movement) technique. The training stirs up interest in a man and he oftener trains himself. Then, it will not be long before the result appears. Those exercises do not need much space. Although the method is simple, its meaning is deep. We give full description of the Shaolin Four-Part exercise. Successive and regular training leads to good health and long life. These four parts are:

(1) Supporting the Sky, Raising the Earth, Adjustment of “Three Heaters” (TUO TIAN TI DI LI SAN JIAO)
(2) Five Damages, Seven Harms, Looking Back (WU LAO QI SHAN WANG HOU QIAO)
(3) Opening the Window to Admire the Moon, Drive away Fire from the Heart (TUI CHUAN WANG YUE QU XIN HUO)
(4) Catching Emptiness, Striking at Emptiness, the Strength will not Give out (ZHAO KONG DA KONG LI BU LAO)

< A full description of the training procedure is available in the book: Training Methods of 72 Arts of Shaolin >

...Although the Shaolin exercise “Four parts” is short, but it is necessary to train it with a pure and quiet heart, concentrate force and attention, breathing should be freely. One must not “force” (control) breathing, one must not “conceal” (hold) breathing either. If you “force” (control) breathing excessively, breath and QI deplete and holding breath undermines QI. It is necessary to do a deep exhalation when tilting down. When you support the sky with your arms, the fingers of both hands should be interlocked, then QI will come to finger tips. It is better, if you can raise your heel a little (i.e. stand on tiptoe). When the palms touch the floor, it is necessary to avoid excessive application of force, otherwise the kidney may be injured. Don’t stop halfway, don’t be afraid of making progress. All movements should be done slowly with a certain force. You do not achieve success in haste, don’t strive for a quick result. In the course of training you will not only improve your health and spirit but also lay a solid base for further improvement in Shaolin GONG FU.