Tomyparents,whogavemelifeandstillwatchmyeverystepfromaboveand

whoseloveIfeelateverymoment.

CONTENTS

Acknowledgments

Chapter1:KungFu,theWayoftheWarrior

Chapter2:TheWarrior’sWorkout

PARTONE

PARTTWO

PARTTHREE

PARTFOUR

Chapter3:TrainFarther!

Index

NewTemple,NewLife

Acknowledgments

Thisbookcametogetherasaresultoftheeffortsofmanypeople,towhomIwouldliketosendthanks:ToLaurieLiss,agentextraordinaire,whosevisionthisbookwasfromthestart,whoismykindofpersonbecauseshejustdoesit.Asuperbpractitionerofactionmeditationandagreatfriendaswell.

ToJohnStrausbaugh,mycoauthor,whoworkedtirelesslyandcapturedmyvoiceinawaythatnoneotherhasandwhowentway,way,wayaboveandbeyondthecallofduty.

ToSophiaChang,theultimatepartner:inlove,inlife,inparenthood,inmytempleandlifejourney.Thetemplewouldnotbewhatitiswithouther.

Tomyremarkablechildren,JinLongandJianHong,whoaremyheartandmakelifeevenmorebeautiful8daysaweek,366daysayear.

TotheRZA,mybrotherinthisandmanylifetimes,whosesupport,friendship,andloyaltyhavehelpedbringmeandtheU.S.A.ShaolinTempletowherewearetoday.

ToZacharySchisgalatRodale,withoutwhosebeliefinmethisbookwouldnotbewhatitis.Tohisteam,EllenNygaard,AndrewGelman,andCourtneyConroy,whosededicationtothisprojectisevidentoneverypage.

ToHengChingandHengZhongformakingmelookevenmorehandsome!Thousandsandthousandsoftimesover!

TomystellarU.S.A.ShaolinTempledemoteam,whoalwaysmakesmelookgood.

ToHengJi,HengSuo,HengNai,HengZhi,HengXu,HengDe,HengFa,HengYi,HengZhou,XiaoTian,andeveryoneelsewhogavetheirtimeandlovetoreadthroughthisbooksentencebysentence,wordbyword.

TotheShaolinTempleinChinaandallmymastersandbrotherswhohelpedpushmetothisplace.

ToBuddha,foreverything.AspecialthankstoJimJarmusch,JohnLeguizamo,andthecitywecall

home,NewYork.

1.KungFu,theWayoftheWarriorBeforeIwasbornwhowasI?AfterIambornwhoamI?

Respectyourself,everybodywillrespectyou.Understandyourself,everybodywillunderstandyou.

Therearemirrorsallaroundyou,strivetoseeandunderstandyourself.StrivetohavetheheartofaBuddha.Stopdoingbadthings,onlydogood.Dowhateveryoucantohelpothers.Inthesewaysyouhelpyourself.

Helpyourself,andyouhelptheworld.Amituofo!

—SifuShiYanMing

InatypicalloftspaceinManhattan’shipGreenwichVillage,anot-so-typicalNewYorkeriswarmingup.HeisSifuShiYanMing,a34th-generationwarriormonkhailingfromChina’sShaolinTemple,birthplaceofChanBuddhism1,500yearsagoandmeccaofallmartialarts.AlthoughheisnottallbyAmericanstandards,hisalmostimpossiblytrimbodygivesanimpressionofawesomephysicalpowerevenwhenheissimplytyingthelacesofhiswhitetrainingsneakers.Withhisshavedheadandhissternlychiseledgoodlooks,heistheveryidealofthelegendarykungfuwarrior.

Ashebeginstomove,theimpressionismorethanconfirmed.Whenhestretcheshisspine,bendingforwardfromthehipsandloweringhistorsountilhecangriphisanklesandtouchthegroundwiththetopofhishead,hemakesfoldinghimselfinhalflikeawalletlookeffortless.Thenheexecutesaseriesofdazzlingkicks,hisfeetflashingasthoughhe’sabouttokickaholeintheantiquetinceiling8feetabovehishead.Whenhepunchestheair,hisfistsexplodeoutandbackwithblindingspeedandwhatoneimagineswouldbedevastatingforce.Thenheleaps,andhisentirebodycorkscrewsinmidair,asthoughhehadballbearingsinplaceofalowerspine.

bearingsinplaceofalowerspine.It’sanamazingdisplayofstrength,precision,lightningspeed,andincredible

agility.Hemightevengoontobreakastackofbrickswithhishead,sliceastackofboardswithhishand,orleanintothepointsofthreespearswithhisthroat—histhroat!—andbendthespearsratherthanbeimpaled.

Sifuisaworld-renownedmasterofthemartialarts.InternationalactionmoviestarslikeJackieChan,ChowYun-Fat,andMichelleYeohrespectfullyaddresshimas“Sifu”—typicallytranslatedintoEnglishas“Master.”Sohavethethousandsofstudentswhohavecometothisloftspace,theU.S.A.ShaolinTemple,totrainunderhim.

Ayoungwoman,oneofhisstudents,entersthespace.Sifupauses,hisbodyimpeccablypoisedinfrontofasnarling-dragonmuralontheChinese-redwall.Thereisn’tadotofperspirationonhim.He’snotevenbreathingheavily.

“Amituofo,Sifu!”shecallsout.“Amituofo!”herepliesenergetically.Pronouncedah-mee-toh-foh,itisthenameofoneofthethreeParadise

Buddhas,Amituo(“fo”signifiesBuddhainChinese).SayinghisnameisaninternationalgreetingforBuddhists.Itissaidtoshowrespect,andasablessingandaprayer.Buddhistschantitasanaidtomeditationandoftenuseitasareplacementforcommonutteranceslikehelloandgood-bye,excuseme,andthankyou,asawaytostayalwaysmindfuloftheirspirituallives.

“MerryChristmas!”Sifuthenadds—eventhoughit’slatespring.Thestudentsmiles.“HappyNewYear!”shereplies.

Thestudentsmiles.“HappyNewYear!”shereplies.It’ssomethingelseSifuandhisstudentssayoften,allyearround.Eventhe

lettercarrierrespondswithalaughing“HappyNewYear!”whenhedropsofftheday’smail.It’soneofSifu’swaysofremindingeveryonearoundhimthatlifeisabeautifulgift,andweshouldcelebrateitnotjustonafewspecialholidayslikeChristmasandNewYear’s,buteveryday,everyhour,everyminute—“8daysaweek,”helikestosay,“and366daysayear.”

Morestudentsbegintogatherinthespace,pilingoutofthesmallelevatorinthefront,orboundingupthethreeflightsofnarrowstairsintheback.Thetemplelightsupwithsmilesandlaughter,withringingcriesof“Amituofo!”and“HappyNewYear!”astheyhurryintotheirtraininguniforms.Twenty,30,40studentsappearforthisparticularclass.

Theyaremaleandfemale,ofallsizes,shapes,ages,andethnicities.TheycomefromalloverNewYorkCity,fromtheBronxtoBrooklynandQueens,ortravelinfromLongIslandandNewJersey.LikeSifu,someofthemhavecometoNewYorkfromothercountries—Switzerland,India,Germany,Brazil,Korea,Italy,Canada,andAustria,amongothers.Sifu’sstudentsincludecollegestudentsandprofessors,blue-collarandofficeworkers,moviestarsandrapstars,businessexecutivesandretailsalespeople,yogainstructors,acop,adoorman,ayoungItalianapprenticechef,anorchestralcomposer.Childrenfromasyoungas3to14alsotrainatthetemple,intheirownafternoonclasses.

Foralltheirdiversebackgrounds,Sifu’sstudentsactnothinglikestrangerswhohavedraggedthemselvestothetypicalgymforaroutineclass.Everyonegreetseveryoneelsebynameornickname,andSifuknowsthemall.Everyoneishappyandexcitedtobehere.Itfeelslikealargefamilygatheringonaholiday,withSifuasitspatriarch.“He’slikeafathertous,”youoftenhearstudentssay,

withSifuasitspatriarch.“He’slikeafathertous,”youoftenhearstudentssay,eventhoughsomeofthemareolderthanheis.

“IwasamazedatthefeelingIhadjustwalkinginthedoor,”Sifu’sstudentanddiscipleShiHengXurecallsofherfirsttimeattheU.S.A.ShaolinTemple.“Therewasthisfeelingofbliss.”

Incredibly,thebuzzofhighspiritsismaintainedthroughthenext2hoursofextremelystrenuoustraininginkungfu,orChanQuan.(Although“kungfu”istheuniversallyrecognizedtermintheWest,ChanQuan—pronouncedchanchwan—isthepropernameforChanBuddhismormartialarts.Inthisbookwewilluse“kungfu”and“ChanQuan”interchangeably.)Someofthestudentsintoday’sclasshavetrainedwithSifuforyears;somejuststartedtoday.Somecanexecutestartlingleapsandkickswithpowerandprecision;othersarejustlearning.Butthereisabsolutelynosenseofcompetition,showingoff,orself-consciousness.Infact,itisjusttheopposite:Everyonecheerseveryoneelseon,encouragingeachstudenttostriveforhisorherpersonalbest,whichisallSifuasksofanystudent.

ChanQuan

“Sifuseeseverybody’spotential,”saysactorJohnLeguizamo,whohastrainedatthetemple.“Hismethodissodemocraticandfairthatway.Youonlycompetewithyourself,eventhoughyoumayseepeopleperformingwaybetterthanyouandwayworsethanyou.Itputsyourlifeintoperspectiveinasimple,martialartskindofway,withoutwordsandfancytherapysessions.”

“Weallsweattogether,”HengXuexplains.“Weallgothroughthepaintogether.Itbreaksdownyourbarriersandhelpsyoutobeyourself,notjustinherebutoutintherestofyourlife.”

David,abusinessman,makesthe2-hourdriveintoManhattanfromLongIslandthreeorfourtimesaweektotrain.Inhisearlyforties,hehadsome20years’experiencewithotherexerciseandmartialartsprogramswhenhefirstcametotheU.S.A.ShaolinTemple.

“IcantellyouthisisthebestworkoutI’veeverhad,”hesaysafter8monthsoftrainingatthetemple.“NobodyevermademeworkthewaySifudoes.”Buthestressesthatitisfarmorethanjustanexerciseprogram.“Thisisawaytoapproachyourwholelife.Sifuhasopenedmyheadinallsortsofways.I’venoticedthatpeoplewho’vebeencomingtothetemplefor2,3years,ormoreareallverysuccessfulintheirlives.Idon’tjustmeanthattheydrivenicecarsandhavesuccessfulcareers,althoughalotofthemdo.Imeanyoucanseeitintheirwholeapproachtotheirlives.Theyrespectthemselves.Peoplewhocometothetemplejusttogetaworkouttendnottostickwithit.It’sasmuchaboutthewayoflivingasthephysicaltraining.Anybodycanshowyouhowtoworkout.Sifuisaboutshowingyouhowtolive.”

Whereveryouare,theShaolinWorkoutnowoffersyouthesamerareopportunitySifu’sNewYorkCitystudentsenjoy:thechancetolearnthefundamentalsofChanQuanfromthisShaolinTemplewarriormonk,andthechallengetolivethemostbeautifullifeyoucan.Thisbookisabsolutelyuniqueinalltheworld—justlikeyouare.Nobookbeforeit,andnonethatwillcomeafterit,islikethisbook.Itisnotmerelyabookofphysicalexercises,orabookofmentalexercises,orabookofspiritualexercises.TheShaolinWorkoutshowsyoumorethanawayoftraining.Itintroducesyoutothewarrior’swayoflife.Thesecondyoupickedthisbookupandstartedtoreadthesewords,youbegantotransformyourself.

ThemonksofShaolinTemplehavebeenteachingstudentsChanQuanfor15centuries.TheShaolinWorkoutdrawsonthisrichheritageofteachingexperience.Inthisbook,Sifuhasdistilledthefundamentalsofkungfuintoanintroductorycourseof28sessions,whichincorporatedailylessonsinthemental

disciplineandspiritualprinciplesthatareasessentialtoShaolinkungfuasthemoves.Youwillnotbeakungfumasterwhenyou’vesuccessfullycompletedthesesessions.Youwillnotlearnhowtobreakboardswithyourhand.Sifuwillteachyouthebasicstretches,stances,handstrikes,andkicksthatarethefoundationsofthisancientyetlivingmartialart.IfyouchoosetocontinuelearningChanQuan,youwillhaveasolidbaseonwhichtobuild.

WuShu

Ifyouchoosetogonofurtherthanthisprogram,youwillstillfindyourselftransformed,physically,mentally,andspiritually,byyourhavingcommittedyourselftotheprogram.Sifuwillteachyouthatkungfuisfarmorethanjustanotherexerciseprogram,anditpromotesmuchmorethanphysicalhealth.Itisacomprehensivephysical,mental,andspiritualdiscipline.Kungfuisawayoflife—awarrior’slifeofaction.Sifucallsit“actionmeditation.”Asheguidesyouthroughastep-by-stepbeginner’scourseinkungfu,Sifuwillsharehisphilosophyoflifeinlessonsyoucancarrythroughoutyourday.IfyouapplyyourselftoallaspectsoftheShaolinWorkout—thementalandspiritual,aswellasthephysical—youwillbegintotransformnotjustyourbodybutyourlife.Youwilldevelopmentalclarityandcalm,experienceanenhancedsenseofself-confidenceandrespect,andlearntoappreciatewhatabeautifulgiftyourlifeiseveryday,everyhour,everysecond.

Nooneistooyoungortooold,tooweakorheavy,tooshortortootall,totraintheShaolinWorkoutway.Youneednopriorknowledgeofthemartialartsoranyothertraining.Atthesametime,nooneistoofittobenefitfromtrainingthisway,either.Nomatterwhatkindofphysicaltrainingyoudonow,youwillfindthattheShaolinWorkoutenhancesyourstrength,stamina,balance,andgracewhileimprovingyourmentaloutlook.

That’struewhetheryou’remaleorfemale.ChanQuanistrulygenderblind.Womencanbeasadeptatitasmen,andoftensurpasstheminspeed,flexibility,andgrace.Guysknowhowcooltheylookwhentheypracticekungfu.Andanyguywilltellyouhowgreatwomenlookwhentheydoit.Thereisnothingmoreattractivethanawomanwhoisingreatshapeandisasconfidentandpoisedinherlifeassheisinherbody.WatchanykungfumoviestarringMichelleYeohorZhangZiyiandyou’llseeforyourself.

TheShaolinWorkoutdoesnotteachyouhowto“beatpeopleup.”EventhoughChanQuanisawarrior’sdiscipline,thevastmajorityofpeoplewhostudywithSifuneverexpecttogetintoanactualfightonthestreet.Theessenceofbeingawarriorisnotlookingforpeopletobeatupanddominate.That’sjustbeingabully.Learningkungfuisnot“learninghowtofight,”andbyteachingitthatway,somemartialartsinstructorsmakeamajorerrorinlimitingtheirstudents’mentalandspiritualunderstanding.Ifyouwanttolearnhowtobeatpeopleup,thisworkoutwillbeofnousetoyou.AttheU.S.A.ShaolinTemple,Sifutellsnewapplicants,“Ifyou’relookingforamastertoteachyouhowtofight,don’tcometome.GoseeYoda.”

Yes,Sifuwantsyoutobeabletodefendyourselforothersincaseofanassault,andyourShaolinWorkouttrainingwillhelp.Butitwon’tbebecause

assault,andyourShaolinWorkouttrainingwillhelp.Butitwon’tbebecauseyoulearnedsomefancywaystofight.ItwillbebecausemasteringtheShaolinWorkouthelpsyoutobeconfidentinyourbodyandmentallyrelaxedinmomentsofcrisisorstresssothatyoucanreacttoanattackwithspeedandpower.

Thetruewayofthewarriorisnottoseekdominanceoverothersbuttoachievemasteryofyourself.Kungfuhelpsyoudothatthroughtrainingbothyourbodyandyourmindandpromotingmentalclaritywhileithelpsyoubuildphysicalstrength,endurance,balance,andflexibility.Ifyoufollowthisprogramwithdedication,youwillfindyourselfstandingtallerandstraighter,walkingmoreconfidently,movingwithnewfoundgrace,beinglesssusceptibletoachesandpains,andtiringlesseasily.Youwillalsofindthattheenormoussenseofself-esteemandaccomplishmentyougetfrommasteringthemovementsandfeelingmorephysicallyfitwillradiateoutthroughyourlife,helpingyoutotackletheworldwithawarrior’sconfidence,calm,andpoise.

Sifuhimselfisalivingtestamenttothetransformativepowerofkungfu.NamedGenSanbyhisparents,hewasbornin1964inChina’sruralHenanProvince,notfarfromShaolinTemple.Hewastheseventhofninechildren.Sevenis,ofcourse,aluckynumber.ItisalsonoteworthythatwhenahighlyreveredBuddhistmonkdies,theothermonksbuildaseven-storypagodatohonorhim.GenSanwasbornnotonlyintheyearofthedragon,consideredextremelyauspiciousinChinesetradition,buton(Chinese)NewYear’sDay,theluckiestdayinthecalendar.

Atfirst,though,hislifeseemedanythingbutfortunate.Hismotherandfatherwerebothlow-levelworkersintheCommunistgovernment.LikeeveryoneelseinHenanProvince,andmostofChina,theyweredesperatelypoor.Startingin1958,ChairmanMao’sGreatLeapForward—aplantoradicallyrestructureallofChina’ssocietyandeconomyfromatraditionalagrarianbaseintotheworld’sgreatestindustrialpower—haddevastatedareaslikeHenan,uprootingwholecommunitiesandmakingapoorpeoplemuch,muchpoorer.Foodandmedicinewerescarce,andmanypeopledied.

ThreeofSifu’soldersiblingsdiedofstarvationbeforehewasevenborn.WhenSifuhimselfbecameillattheageof3andwasclosetodeath,hisfathersoldhisonlypossessionofanyvalue,afountainpen,tobuyhissonmedicine.Butitdidn’thelp,andwhenSifuappearedtohavedied,thegrievingparentswrappedhiminblanketsandwentoutontheroadfromtheirhome,lookingforaplacetoburyhim;theycouldnotaffordthecostofanofficialburialplace.

Ontheroad,theyweremetbyamanwhoaskedwhytheywerecrying.

Whentheysaidtheywereontheirwaytoburytheirson,heaskedifhecouldtakealookattheboy.Thisman,apooracupuncturistwithonlyafewneedles,persuadedthemtolethimtrytosavethechild.Miraculously,itworked.Sifuhasalwaysbeenconvincedthatthismanwasinfactabodhisattva,akindofBuddhistsaint,sentbyBuddhahimself.Forthisreason,hebelievesitishisdutytorepayBuddha’sblessingbyspreadingwisdomandknowledgetoasmanypeopleintheworldashecan.WhenSifuwas5,hisparentsbroughthimtoShaolinTempleandaskedthemonkstoaccepthimasadisciple.

ShaolinTemplewasfoundedinAD495,butitsstoryreallybegan2,600yearsago,withthecreationofBuddhisminwhatisnowNepal,asmallcountrybetweenIndiaandChina.Buddhism’sfounder,SiddharthaGuatama(knownasShijiamouniinChina),wasaHinduprincewhorenouncedhisfuturekingshipandallworldlygoodsandpower.Hesawallthesufferingintheworldandconcludedthatitwascausedbydesire.Seekingawaytofreethemindandtheheartfromdesire,hemeditatedforseveralyearsandachievedenlightenment,becomingBuddha(EnlightenedOne).HefoundtheWay,theDharma.

AsBuddhismspread,itdevelopedintomanydifferentwaysofinterpretingandpracticingBuddhistprinciples.SomeofthesetraditionsareverycaughtupinanalyzingthevoluminousBuddhistwritingsandobservinghundredsofrules:againstshowingyourteethwhenyousmile,againsteatingspicyfood,againstmonkslookingwomenintheeye,againstlookingmorethan3feetaroundyou.InChina,thiskindofBuddhismiscalledXiaoXing—“lesservehicle”or“smallBuddhism”—becauseitissonarrowlyobservedandisrestrictedtojustafewadepts.

ChanBuddhism,foundedatShaolinTemple,isverydifferent.“Chan”meansmeditation.Chanisamuchsimplerformofpracticeandamoreexpansivewayoflife.InChan,thetempleiseverywhere;onecanprayanywhereandmeditateinanyposition.Chanemphasizestheideaofpersonalawakeningandunderstandingforeveryone,notjustahandfulofadepts.Allthingsintheuniverse,ChanBuddhismteaches,areconnectedbythespiritual

thingsintheuniverse,ChanBuddhismteaches,areconnectedbythespirituallifeforcecalledchiandarecapableofenlightenment.Throughmeditationanddiscipline,ChanBuddhistsseektocleartheirmindsandheartsofpettydistractionsanddesires.Theybelievethatifyouhaveanopenheartandapuremind,ifyourespectandunderstandyourself,youhelpspreadpeaceandloveintheworld.

ShaolinTemplewasfoundedwhenanIndianmonknamedBaTuocametoChina.Atthattime,ChinawasdividedintotwokingdomsseparatedbytheYangtseRiver.BaTuowenttothenorthernkingdomandaskedEmperorShaoWenforsomesecludedlandwherehecouldfoundaBuddhistmonastery.BaTuowenttotheSongmountainrangeinHenanProvinceandtooksomelandinaforestatthefootofShaoMountain.InMandarin,“lin”meansforest;themonasterygotitsnamebycombining“Shao”and“lin.”

BaTuo’slineageended32yearslater.HisphilosophyofXiaoXingBuddhismwasnotcontinued,becauseitdidnotgivehisfollowersthecorrecttoolstoadaptthephilosophytotheirneeds.However,BaTuodidmakedisciplesoftwoformergenerals,HuiGuangandSengChou.ThesewarriorsbroughtthefirstmartialartstoShaolinTemple.Thiswasagoodthing,becausethemonasterysoonprovedtobeanirresistibletargetforlocalbanditsandthieves.BeginningwithHuiGuangandSengChou,themonkslearnedhowtodefendthemselves,andthusthetraditionoftheShaolinwarriormonkwasborn.

BecauseShaolinTempleisreveredaroundtheworldasthehomeofmartialarts,thereisacommonmisperceptionthatthepracticeofkungfubeganthere.Infact,variousmartialartswerealreadythousandsofyearsoldwhenthetemplewasfounded.However,itwasatShaolinTemplethattheywerecombinedandsystematized.

BaTuo’ssuccessorasabbotofShaolinTemplealsocamefromIndia.Bodhidharma,whobecameknowninChinaasDaMo,wasanotherprincewhorenouncedhisworldlyrichesandpowertopursueaspiritualpath.

InAD527,DaMowenttoacaveononeofthefiveBreastmountainsbehindShaolinTemple,satdown,andbeganmeditating.DaMosatfacingawallinthecaveandmeditatedfor9years.Duringthistime,hisdiscipleShenGuang(anotherformergeneralwhohadrenouncedthatlifeforthespiritualone)stayedoutsideDaMo’scaveandactedasabodyguardforhim,ensuringthatnoharmcametohim.PeriodicallyShenGuangwouldaskDaMototeachhim,butDaMoneverrespondedtoShenGuang’srequests.TheShaolinmonkswouldalsoperiodicallyinviteDaMotocomedowntothetemple,wherehewouldbemuchmorecomfortable,butheneverresponded.

Towardtheendofthe9years,theShaolinmonksbuiltaspecialroomforhim.TheycalledthisroomtheDaMoTing.Whenthisroomwascompleted,theShaolinmonksagaininvitedDaMotocomestaythere.DaMosimplystoodup,walkeddowntotheroom,satdown,andimmediatelybeganmeditating.ShenGuangstoodguardoutsidehisroom.DaMomeditatedforanother4years.ShenGuangwouldoccasionallyaskDaMototeachhim,butDaMocontinuedmeditating.

Bytheendofthis4-yearperiod,ShenGuanghadbeenfollowingDaMofor13years,butDaMohadneversaidanythingtohim.Itwaswinter,andShenGuangwasstandinginthesnowoutsidethewindowtoDaMo’sroom.Coldandangry,hepickedupalargeblockofsnowandiceandhurleditinside.ThesnowandicemadealoudnoiseasitbrokeinDaMo’sroom,wakingDaMofromhis

andicemadealoudnoiseasitbrokeinDaMo’sroom,wakingDaMofromhismeditation.HelookedatShenGuang.Inangerandfrustration,ShenGuangdemandedtoknowwhenDaMowouldteachhim.

DaMorespondedthathewouldteachShenGuangwhenredsnowfellfromthesky.AsShenGuangheardthis,somethinginsidehisheartchanged,andhetooktheswordhecarriedfromhisbeltandcutoffhisleftarm.Heheldtheseveredarmabovehisheadandwhirleditaround.Thebloodfromthearmfrozeinthecoldairandfelllikeredsnow.Seeingthis,DaMoagreedtoteachShenGuang.TopayrespectforthesacrificeShenGuangmade,disciplesandmonksoftheShaolinTemplestillgreetoneanotherusingonlytheirrighthand,andthenameDaMoTingwaschangedtoLiXueTing—“LiXue”means“StandinginSnow.”

ItwasDaMowhofoundedChanBuddhismastheabbotofShaolin.DaMoalsoencouragedthedevelopmentofChanQuan.Infact,SifustressesthatthereisnoseparationbetweenthespiritualprinciplesofChanBuddhismandthephysicaltrainingofChanQuan;theyareoneandthesame,totallyintegratedasactionmeditation.Toemphasizethis,Sifusaysnot“ChanBuddhismandmartialarts”butalways“ChanBuddhismormartialarts.”Thereisnodifference.

Whenhebecameabbot,DaMosawthatthemonkswerestiffandoutofshapefromtoomuchtimemeditatingorbentoverreligioustexts.Heunderstoodthatahealthymindneedsahealthybodytolivein;asSifusays,“Stretchyourbody,andyoustretchyourmind.”UnderDaMoandhissuccessors,Shaolinmonksbecametheworld’sexpertsinkungfu.Theyusedtheskillstheydevelopedtodefendthemonastery,topromotehealth,andasaformofspiritualandphysicaldiscipline.

For35generationsnow(Sifurepresentsthe34th),Shaolinmonkshavepreserved,developed,andperfectedDaMo’scomprehensivesystemofphysicaltrainingandspiritualdevelopmentthattransformsthebodyandmindintoanintegratedunit.WithinthelargersystemofChanQuanmovements,therearenumerousspecificstyles,somefocusingonparticularareasofthebody(suchasIronHead,IronLeg,IronFist)andmanybasedoncloseobservationofthedefensiveandoffensivetacticsofothercreatures.DaModevelopedfiveanimalforms:Dragon,Tiger,Leopard,Crane,andSnake.ThewarriormonksbecamerenownedasexcellenthorsemenandasmastersoftheShaolinChanQuanartofdeployinganarrayofhandweaponry.It’sagoodthingBuddhistsbelieveinreincarnation,becauseitwouldtrulytakemorethanalifetimetomasterallofthetechniquesandskillsthatcomeunderthegeneraltermkungfu.

Overthecenturies,emperorsoftenenlistedShaolinwarriormonkstohelpthemdefendtheirthronesagainstupstartwarlordsorinvadersfromJapanandManchuria.Oneemperor,EmperorLioftheTangDynasty,wassogratefulto13ShaolinwarriormonkswhosavedhislifethathereleasedallShaolinTemplemonksfromtheirvowsofabstainingfromalcoholandeatingmeat.Emperorsfrequentlyrewardedthemonkswithgiftsofmoneyandland,andthetemple’sestategrewlargeandprosperous—andallthemoreattractivetobandits.ShaolinTemplemonksarealsotheonlysectofBuddhistmonksintheworldallowedtopracticekungfu.

Yetveryoftenthesameemperorswhoemployedthemonksandrewardedtheirservicesalsomistrustedandfearedtheirpower.ThelonghistoryofShaolinTempleismarkedbymuchbetrayalandrepression.ShaolinTemplehasbeenattacked,burned,reducedtorubble,andrebuiltanumberoftimes.Inthe1600s,ManchuinvadersgraduallytookcontrolofChinaawayfromthelastemperorsoftheMingDynasty.TheybesiegedanddestroyedShaolinTemple,manymonkswerekilled,andthepracticeofShaolinkungfuwasoutlawed.Thoughmuchknowledgewaslost,thetraditionwaskeptaliveinsecret.

Feudingwarlordsdestroyedmuchofthemonasteryagainin1928.Itissaidthatthetempleandsurroundingwoodsburnedformorethan45days.WhenMaoZedongestablishedaCommunistgovernment,itsoughtfinallytoeradicateallreligionsinChina—includingBuddhism,aswellasShaolinandthekungfu

allreligionsinChina—includingBuddhism,aswellasShaolinandthekungfutradition.Manymonksandnunswereexecuted,otherswere“reeducated,”andpracticingkungfubecameacrimepunishablebydeath.Ironically,atthesametimethathewastryingtodestroythetemple,MaoemployedaShaolinmonkashispersonalbodyguard.AttheheightofMao’sCulturalRevolution,fromthemid-1960stothemid-1970s,theRedGuardstormedShaolinTemple.Throughmuchofthe20thcentury,kungfuwasbetterknownandappreciatedoutsideofmainlandChinathaninitsbirthplace.

DespiteallthemanytimesthattheactualbuildingsandlandsofShaolinTemplehavebeenattacked,destroyed,rebuilt,andattackedagain,thephilosophyandtraditionsremainedstrongandintact,passeddownfromonegenerationofmonkstothenext,andspreadthroughoutChinaandtheworldbytravelingmonksandtheirdisciples.Asthemonkshaveofteninformedthosewhothreatenedtoteardownthetemple,thebuildingitselfisonlybricksandwood.TherealShaolinTemplelivesintheheartsandmindsofeachandeverymonkanddiscipleandcanneverbedestroyed.That’showSifuwasabletobringShaolinwithhimtotheUnitedStates,andfoundanewtempleintheheart—andhearts—ofNewYorkCity.

Andnowhebringsittoyou.Becausethetempleiseverywhere.

WhenSifuenteredtheShaolinmonasteryattheageof5,itwasaparticularlylowperiodinitshistory.OutlawedandsuppressedbyMao’sgovernment,harassedbytheyouthfulzealotsoftheRedGuard,thetemplehadlostallofitslandandpower,andthemonkswerereducedtoahandfulofmostlyoldermen.Asoneofthefewyouths,Sifuwasdotedonandreceivedagreatdealofattention.

Thisdidnottranslateintoasoftlife.IntheShaolintradition,theboywasrigorouslydisciplinedandtrained,developingthefullintegrationofthephysical,mental,andspiritualdisciplinethatistheessenceofChanBuddhism,orChanQuan.Hedevotedinnumerablehourstoactionmeditation.Hechoppedwoodwithhisbarehands.Helearnedtosleepstandingononefoot.Heenduredsuspendinga50-poundweightfromhistesticles,anexercisecalled“IronEgg,”whichtoughensthegroinuntilitcanwithstandadirectkick.Helearnedtobreakbrickswithhishead,hand,orelbowwithnopain.Hedevelopedthemusclesofhisnecksothathecouldleandirectlyintothebladesofspearsandbendthespearswithoutpainorinjurytotheneck.

Asayoungman,hewashonoredasbothamonkandamasterofthemartialarts.HisfullnameandtitlesthatweregiventohimatShaolinTemple—SifuShiYanMing—acknowledgethis.“Sifu”istranslatedas“Master”;italsomeans

“Teacher”(“Si”)and“Father”(“Fu”).Itisthehonorificbywhichhisstudentsandadmirersalwaysaddresshim.Shi—that’sthewayit’sspelledinEnglish,thoughitispronouncedmorelikeshir,like“sir”withanh—isbasedontheChinesenameofBuddha,Shijiamouni,anddenotesthatheisafollowerofBuddhaandamonk.Yansignifiesthatherepresentsthe34thgenerationofShaolinTemplemonks,acontinuouslineagegoingbacktotheSungDynasty.MingisthenamehisSifugavehim;itmeans“sunandmoon,”“nightandday.”

Beginninginthe1970s,kungfumoviesfromHongKongandTaiwanbecamehugelypopulararoundtheworld,makinginternationalstarsofactorssuchasBruceLee,JackieChan,JetLi,andMichelleYeoh.ManyofthesefilmsfocusedonthehistoryandlegendsofShaolinTempleanditswarriormonks.SifuwasateenagemonkwhenJetLicametothemonasteryin1980tofilmTheShaolinTemple,auniquecollaborationbetweentheCommunistgovernmentandtheHongKongfilmindustry.

ShaolinTemplehasenjoyedoneofitsperiodicrenaissanceseversince.TheteachinganddemonstrationofmartialartsbecameaflourishingindustryinHenanProvince.ShaolinTemple,refurbishedtoitshistoricglory(it’sbeenjokinglycalledtheColonialWilliamsburgofmartialarts),attractsmorethanamillionvisitorsayear.Morethan60secularmartialartsschoolsintheareaattracttensofthousandsofstudentsfromthroughoutChinaandfromaroundtheworld.SomehopetobecomethenextJetLi.Otherspracticethemartialartsforthespiritual,mental,andphysicaldiscipline.Therearethousandsofkungfuschoolsaroundtheworld,honoringandrepresenting(somemoreaccuratelythanothers)theteachingsandtraditionsthatbeganatShaolinTempleover1,500yearsago.In2004,roughly7millionpeopleintheUnitedStatesalonewerestudyingandpracticingkungfu.

AsayoungmonklivingatShaolinTemplethroughthe1980s,SifumetmanyvisitorsfromoutsideChina,andhebecamemoreconvincedthaneverthatitwashisdestinytohelpspreadtheDharmatotherestoftheworld.In1992,forthefirsttimeinhistory,atroupecalledtheShaolinTempleFightingMonkscametotheUnitedStatesforanationwidetour,beginninginSeattleandvisitingBoston,NewYork,andmanyothercitiesbeforeitsfinalstopinSanFrancisco.Itsperformancesshowcasedtheamazingskillsofthemonastery’sfinestkungfupractitioners—andSifuwastheundisputedstar.Withhischiseledgoodlooksandfantasticallytonedbody,heseemedtheveryidealofthekungfuwarrior.He

movedwithlightningspeed,dazzlinggrace,andawesomepower.Andhewasanaturalshowman…or,asTimemagazinegeniallynoted,“abornham.”

SifuhadcometotheUnitedStateswithaprivateplan.Aroundmidnightafterthelastperformanceofthetour,intheSanFranciscohotelwherethetroupewasstaying,heapproachedthehandfulofofficialchaperonesandwatchdogstheChinesegovernmenthadsentalongwiththemonks.HesaidhewasjuststeppingouttotakeafewsnapshotsofSanFranciscoasmementos.Littledidtheyknowhewasabouttobecometheirworstnightmare.Hewalkedoutofthehotelandstraightintoataxi.SpeakingnotasinglewordofEnglish,hesimplypointedstraightahead.

Thedriverpulledaway.KnowingnothingofSanFrancisco,Sifucontinuedtodirectthedriverbypointing—goforward,turnleft,turnright.Hechosestreetsatrandom,simplytryingtogetasfarawayfromthehotelaspossible.Todayhewrylynotesthathewasusing“actionlanguage,”justashedoeswhendemonstratingformstohiskungfustudents.Whenthedriverrealizedhispassengerhadnoideawheretheywereheading,hepulledoverandflaggeddownapassingpolicecar.Sifushowedtheofficersacopyofhispassport,andacollectionofnewspapershe’dgatheredduringthetour,witharticlesaboutitthatfeaturedphotographsofhim.ThecopsscratchedtheirheadsandinstructedthedrivertotakehimsomewherepeoplespokeChinese.

SothecabbiedrovehimtoaChineserestaurant.SifuremembershowexcitedhewastoseetheChinesesign.Itwaswellaftermidnightandtherestaurantwasclosed,butthestaffrecognizedthestaroftheShaolinshowandopenedup.TheyspokeCantoneseandcouldnotunderstandhisMandarin,buttheycommunicatedinwriting(mostofthecharactersarethesameinboth).HetoldthemhewantedtodefecttotheUnitedStatesandgavethemthetelephonenumberofacontactperson—afriendofafriend—livinginSanFrancisco.

It’snoteworthythatSifuwaiteduntiltheentiretourhadbeencompletedbeforeheactedonhisplan.HecouldfarmoreeasilyhavedefectedwhenthetourwenttoNewYorkCity,theplacethatwashisultimategoal.Buttohim,thatwouldhavebeendishonorableanddishonest.Hehadcommittedtoperforminginthetour,andhecouldnotabandonthatresponsibility.Hedeterminedtofinishthetour,completinghiscommitmenttohisfellowmonks,beforeactingonhisownbehalf.

Sifuhidinhisnewfriend’sbasementforaweek,watchingthenewsonTVannouncingthatthestaroftheShaolintroupehadgone“missing”whilethefranticchaperonesbackatthehotelforesawtheirgrimreceptioninBeijingwhentheyreturnedwithouthim.ThefriendthentookhimtotheairportandputhimonaflighttoNewYork,whereanothercontactwaswaitingtogreethim.NewYorkCityhadalwaysbeenSifu’sgoal.Hebelievedittobethecapitaland

YorkCityhadalwaysbeenSifu’sgoal.Hebelievedittobethecapitalandcrossroadsoftheworld,wherehecouldreachouttothemostpeople.

InManhattan,hehidfor6monthsinanapartmentaboveaBuddhisttempleinChinatown.Atonepoint,representativesoftheChineseconsulateappearedathisdoorandtriedtoconvincehimtoreturntoChina.Hepolitelydeclined.HealsodeclinedtoseekpoliticalasylumintheUnitedStates.HehadnotleftChinaforpoliticalreasons,buttopursuehisglobalmission.U.S.immigrationofficialswereonlytoohappytoprovidehimwithagreencard—thoughtheyponderedregisteringhishandsaslethalweapons.

In1994,SifuopenedhisfirstU.S.A.ShaolinTempleoveragrocerystoreinChinatown,withfewerthan10studentsatthestart.Thespacewassosmallandtheceilingssolowthattheycouldbarelypractice.Therewasnoelectricity,soforlightingtheyfastenedflashlightstothewalls.Sifuateandsleptinthespace.Eventually,hewasabletomovetoasomewhatlargerspaceontheBowery,apartofLowerManhattanpreviouslyknownforitsdivebarsandflophouses,andthentothecurrenttempleintheEastVillage.Occupyingthethirdflooroverajeansstore,thenewestincarnationoftheU.S.A.ShaolinTempleisreachedbywhatmorethanoneofhisstudentshavegood-naturedlydubbed“theslowestelevatorinManhattan.”Sifuhimselfjokesthatitisthe“firstchamber”ofthetemple.Manystudentsprefertoboundupthethreeflightsofnarrowstairs,displayingthejoyfulandapparentlylimitlessenergythatcharacterizesthosewhoseliveshavebeenchangedbySifu’sguidance.

Withitslong,carpetedfloor,itsfloor-to-ceilingmirrors,andcloset-sizechangingrooms,thespaceissimilartomanydance-rehearsalspacesandyogastudiosinManhattan.ButasyoustepoutoftheelevatortofacethatdragonmuralandalargealtarcrowdedwithBuddhas,bodhisattvas,andgentlysmokingincense,youinstantlyrecognizethatthisisnoordinaryspace.Evenwhentheroomisfilledwithaclassofstudentsleapingthroughtheairandkickingtowardtheceiling,thereisasenseofrespectfulcalm,peacefuljoy,andhighlydisciplinedorder.

InNewYorkCity,SifuisalivingexampleoftheChanBuddhist’sprincipleofadaptingtoone’sculturalsurroundingstobetterspreadpeace,love,andknowledge.HerealizedearlyonthattohelpspreadthemartialartstraditionintheWest,heneededtomakebothhimselfandhispracticeapproachable.SooneisjustasapttoseehiminsneakersandaU.S.A.ShaolinTempleT-shirtashisyellowandorangemonk’srobes.Eveninthiscasual“camouflage,”youcanspothimthreeblocksawaybyhiswalk:Headandchinup,shouldersback,backerect,chestopen,hestridesquicklyalongBroadway’scrowdedsidewalks,withtheconfidentgaitofamanwhoapproachestheworldopenly,orasheputsit,

“eyetoeyeandhearttoheart.”Hedrinksbeerandchampagne,whichhecalls“specialwater”and“veryspecialwater,”eatsbeef(“Americanbeancurd”),andisaproudandhappyfather.Helikeship-hopmusic,andpeppershisspeechwithfunkyslanglike,“Yo,yo,yo!Peacelove!Represent!Aiight?”Heis,asoneofhisstudentstoldTimemagazine,“madcool.”

Sifuclearlyenjoyslifeimmensely,likestolaughandkidaround,isgentleandsweetwithhischildren.AllofthisisperfectlyinkeepingwithShaolintradition.SinceDaMo’stime,theShaolinmonkshaverarelyconformedtostereotypedimagesofBuddhistmonkslivinginsilentisolationfromtheworld.Shaolinhasalwaysevolvedwiththetimes.Itremainsrelevantinour21st-centuryworld,becausethetrueessenceofShaolinistobeflexibleinbodyandmind.ShaolinmonkshavealwaysspreadtheWayjustasSifudoes,bygoingoutintotheworldandengagingwithpeopleastheylivetheirlives.Whereverheis,withwhomever,Sifuisalwaysfullypresent,inthemoment,relaxedandfocused.

SifuusesthetraditionalChinesewordforaBuddhistmonk,HeShang(pronouncedhuhshang),toillustratethetrueroleofaChanBuddhistmonkintheworld.AswritteninChinesecharacters( ),itisafusionofthreewordsintoonewithaveryspecialmeaning.Byitself,thefirstcharacterontheleft,He,means“alivingtree.”Theboxlikecharacterinthemiddle,Qu,means“mouth.”

Thethirdcharacter,Shang,means“intelligence”or“knowledge.”

Puttogetherin“HeShang,”theymeanapersonwholivesinkindandbeautifulharmonywithallotherthingsandcreaturesintheuniverse;apersonwhohastrueknowledgeofhimselfandtheuniverseandspeaksthatknowledgetoothers,spreadingunderstanding,peace,andlove.It’sthemonk’sunderstandingandhisrelationshipswitheverythingintheworldthatmakehimamonk,Sifuexplains,nottheshavedhead,orangerobes,orthemonasterywithitshundredsofrules.

“Noteveryonewhoshaveshisheadisamonk,”Sifuexplains.“Andnoteverymonkshaveshishead.Everymonkdoesnotliveinamonastery,andnoteveryonelivinginamonasteryisamonk.Youmightsee500peoplewith

everyonelivinginamonasteryisamonk.Youmightsee500peoplewithshavedheadsinamonastery,andmaybenoneofthemisamonk.Youmayseeamanlivingonthestreetlikeahomelessperson.Hemaybeamonk.Everywherecanbethetemple,andthetempleiseverywhere.Thetempleisinyourheart.That’swhyyoudon’thavetogotoChinatostudyChanBuddhismorthemartialarts.YoucanstudyinNewYorkCity,orinyourhome,anywhere.”

Whentrainingorteaching,Sifuisanimposingmaster,supremelydisciplined,hisattentionfocusedandasrazorsharpastheedgeofasword.Heisasdemandingofhisstudentsasheisofhimself,encouragingthemwithshoutsof“Morechi!Trainharder!”StudentsquicklylearntofollowSifu’sfew,simplerulesofconduct,designedtopromotearespectful,clean,anddedicatedatmosphere.Thestudentsunderstandandacceptthekeyroledisciplineplaysintheirtraining.Itisn’tabootcamp,andnooneobeystherulesoutofintimidation.TheydoitoutoftheloveandenormousrespecttheyhaveforSifu,foroneanother,forthemselves,andfortheShaolintradition.Theydoitforthepositiveresultstheyseeintheirentirelives.

IntheShaolinWorkout,Sifuisequallydemandingofyou.Youwillquicklyfindthatheissimplychallengingyoutochallengeyourself—todothebestyoucantoday,anddoalittlebettertomorrow,polishingyourbody,yourmind,andyourlifeeveryday.

HeShang

It’sveryimportanttounderstandthatthesetwomodes,theplayfulandtheserious,arenotcontradictionsor“oppositesidesofonecoin.”Theyareincompleteharmony.Sifuteachesyouthatitisthroughtheserioustrainingthatyoudevelopthephysicalandmentallightnesstofullyappreciatethebeautifulgiftthatisyourlife.Thedisciplineleadstothejoy,andthejoyinturnleadstothediscipline.AsyouprogressintheShaolinWorkout,youwillbegintoexperiencethetruthandwisdomofthiswayoflife.It’seasytobebraveandhappywheneverything’sgoingwell.Whenyoudeveloparelaxedmindinarelaxedbody,whenyouhaveself-respectandself-confidence,youseeyourwholelife,the“good”daysandthe“bad,”inapositivelight.Thisisthewarrior’sway.

“Keepyourlifesimple,”Sifuoftenremindshisstudents.Oneminutehe’sstandinginhotvideolights,beinginterviewedforatelevisionprogram.Thenexthe’sdownonhishandsandkneeswithachild’sscissorsinhishand,lookingforstraythreadsinthetrainingarea’scarpetwiththesamefocushebringstokungfu.Althoughheworkswithmanymoviestarsandpopstars,he’sattheU.S.A.ShaolinTempleeveryday—8daysaweek,366daysayear—teachinghisregularstudents.Heleadsbothbeginnerandadvancedclassesinkungfu,aswellascoursesintaichiandchikung(similartoyoga,butmoreactiveandfluid).Afterastrenuous2-hourkungfuclass,SifuwilloftenshareamealofVietnamesetakeoutwithstudents(therestaurantisacrossthestreetfromhisoriginaltempleinChinatown).Theysitcross-leggedonthegroundtogether,laughingincasualconversation,oftenwithanactionmovie(BruceLeeoneafternoon,VinDieselthenext)orsomeanimeforthekidsplayingontheTVinthecorner.

“YanMing(is)moredown-to-earththantreeroots,”theInternationalExamineroncedeclared,and“supremelychill.”

Everydayafterschool,childrenfromtotstoteenscometothetempletotrain.Sifuisespeciallydevotedtowhathecalls“thebabies.”Manyaparentmightbeverypleasantlyshockedtoseetinykidssohappytolearn,andsofocusedandattentive.Somearethechildrenofparentswhowerealreadytrainingatthetemple.Andsometimesit’stheotherwayaround.Forinstance,youngmotherHengJifirstsawthetemplewhensheenrolledher3½-year-oldson.

“IlovedthechangesIsawinhimrightaway,”sherecalls.“He’smuchmorefocused.Hefollowsthrough.”Shesoonbecameastudentherself,andadevoteddisciple.

LikeHengJi,someofSifu’sstudentshavechosentotaketheirdevotiontoShaolinandtotheirsifutoahigherlevel:Justashewasadiscipletohissifu,theyhavebecomedisciplesofSifuShiYanMing,dedicatingthemselvestotheU.S.A.ShaolinTempleandtoitstraditionsofkungfu,orChanBuddhism.Tosymbolizetheirnewlives,theyaregivenChinesenames,allbeginningwith“Heng”(pronouncedhuhng),whichfollowsthesameShaolintraditionbywhichSifu’smasternamedhim.Itsignifiesthattheyrepresentthe35thgenerationofShaolin,justasSifurepresentsthe34th.

Manyofthem,maleandfemale,shavetheirheadslikeSifu’stosymbolizethisnewphaseoftheirlives.Ifyouevermeetafit-lookingnon-AsianmanorwomanwithashavedheadwhogoesbyanamelikeHengFaorHengPo,don’tbesurprised.Sifusaysthatshavingtheirheadsisonewaytosimplifytheirlives.Whentheygetupinthemorningandwashtheirfaces,theycanwashtheirheadsatthesametime!Theydon’thavetothinkaboutshampooing,drying,andfixing

atthesametime!Theydon’thavetothinkaboutshampooing,drying,andfixingtheirhair.Itisalsoquitefunctionalandcomfortablewhendoingrigorouskungfuworkouts.

ButSifuemphasizesthatit’snotrequired.ItwouldbemostunlikeChanBuddhismtohavearulethatmonksordisciplesmustcuttheirhair.Youcanbeamonkordiscipleandgrowyourhairdowntoyourwaist,ifthat’showyouhonestlyexpressyourlife.ThegoalofChanBuddhismistobeyourselfandexpressyourselffully,nottofollowarbitraryrules.

“Icomehereasacorrective,”HengJiexplains.“Iworkinaninvestmentbank,andtheculturethereissostressful.Youwork36hoursstraightsometimes.There’sagyminthebuilding,andIoftensaythepeopletherecan’tseetheground,muchlesstouchit.Thesearepeopleintheirthirties,andthey’reonbloodpressuremedicine.Theonlyexercisesomeofthemgetistheannualstresstestonthetreadmill.”

HengJihadalwaysworkedoutandtakenyogaandThaiboxingclasses.“ButIneverhadthekindofexperienceI’vehadatthetemple.It’scompletelydifferenthere.Youtrainyourbody,yourmind,yourself.I’mmuchmorefocusedandrelaxednow.Iputthefocusonwhat’simportant.Atwork,noteverythingisanemergencyanymore.Idon’tobsessabouteverylittlething,whichisthecultureofthejob.I’mhooked.”Shesmiles.“Icomeheretotrain6daysaweek.”

HengLiisinhisearlytwenties.Afterjustafewmonthsoftraining,hisfriendscouldseedefinitechangesinhim.Helaughs,recallingonefriendwhoaskedhim,“‘Whyareyouwalkingthatway?Youwalklikeyouownthecity.’IrealizedIwaswalkinglikeSifudoes—youstandupstraightandfacetheworld.

realizedIwaswalkinglikeSifudoes—youstandupstraightandfacetheworld.Itaffectsyourwholeattitudeaboutyourselfandlife.”

ShiHengXuhadjustmovedtoManhattanandtakenajobinanearbystorewhenshefirstvisitedthetemple,6yearsago.Shehadbeenworkingoutatagymandtakingsomemartialartsclasses,butlethergymmembershiplapseafterherfirstfewlessonswithSifu.

“Thisisjustverydifferent,”shesays.“Myothermartialartstrainingwasallself-defenseandcontactfighting.Here,it’smoreanartform,withamuchstrongeremphasisonthephilosophy.”

Likemanyothers—andasyouwillfind,too—hertrainingwithSifuchangedherwholelifeforthebetter.

“Ialwayswantedtobeamorepositiveperson,andnowIam,”shesays.“Ichangedasaperson.InoticethatwhenI’mnotabletotrain,Igetmoodyandgrouchy.Myboyfriendsays,‘Gotokungfu—please!’Idon’tgetangryorfrustratedsoeasily.Trainingthisway,youreallylearnhowto‘flattenyourheart,’asSifusays.Aftertrainingsohard,whatyoumightencounteroutintheworldbecomeseasiertodealwith.Masteringyourbodyandyourmindgivesyoutheconfidencetohandlethingsthatcomeupinyourlife.”

SifuhascontinuedtobeastarinAmerica.Earlyon,hemetSophiaChang,hissoon-to-belifepartner.Sophiawasthemanagerofthenow-deceasedrapperODB,memberoftheStatenIsland–basedhip-hopgrouptheWu-TangClan.Likemanyhip-hopartists,theWu-Tangwereardentandlongtimefansofkungfufilms.Theirgroup’snamewasinspiredbythe1981kungfumovieShaolinandWu-Tang.TheyincorporatedtheirunderstandingofShaolinphilosophyintotheirownthinkingandcodesofconduct,andtheyevenrenamedStatenIsland“Shaolin.”

SophiaintroducedthemtoSifuin1995,andtheyformedalastingbondoffriendshipandmutualrespect.Wu-Tang’sleaderand“abbot,”theRZA(pronouncedrizza),becameSifu’sfirstAmericandisciple.“WhenSifucametous,Ithinkdestinybroughtittous,”RZAwritesinhisbookTheWu-TangManual.“Thenwehadalivingexampleoftheactualprinciples.Ilearnedthatkungfuwaslessafightingstyleandmoreaboutthecultivationofthespirit.”HetoldthemagazineKungfu,“Ivaluemosttheharmonythatitcanbringtoyourmindandyourbody.”

Whenthepressuresandseductionsofstardomthreatenedtooverwhelmtheshyandthoughtfulrapstar,heturnedtotrainingwithSifuthreetimesaweektokeephimselfcentered.In1999,whenSifumadeahistoricreturntoShaolinTemple,RZAwasamongthediscipleswhotraveledtherewithhim.Sifuwasreceivedhomeasanationalhero.Monksfromthetemple,studentsfromthearea’ssecularkungfuschools,andmanylocalpeoplegreetedhisgroupattheairportwithbanners,drums,andcymbals.Televisioncrewsandprintreportersdocumentedthecelebrations.Sifuwasabletomeetagainwithhisownsifu,YongQian,aGrandMasterofShaolinTemple,inareunionthatdeeplytouchedboththeirhearts.

ButSifutoldallofhisstudentsthatthishistoriceventwasnota

ButSifutoldallofhisstudentsthatthishistoriceventwasnotahomecomingforhimalone.“ShaolinTempleisyourhome,too,”Sifutoldthem.“Welcomehome.”Tocelebrate,theyarrangedanotherhistoricevent:RZAgavethefirstrapperformanceeveratShaolinTemple.Thisextraordinarymeetingofcultures,ofoldandnewtraditions,beautifullyencapsulatedSifu’smissiontobridgetheworldwiththeprinciplesofkungfu,orChanBuddhism.

WhenthemultitalentedRZAdecidedtomakehisownkung-fufilm,TheZChronicles,heaskedSifutostarinit.OntheeveningwhenODB,RZA’scousin,tragicallydiedin2004,SifuwasamongthefewfriendsRZAsawforemotionalsupport.

SifuseestheentertainmentandmediaworldsaswaystohelpspreadShaolinTempleteachingaroundtheworld.WesleySnipes,RosiePerez,JohnLeguizamo,BokeemWoodbine,Björk,andanumberofotherstarshavestudiedunderhim.TheguestsjoiningSifu’sstudentstocelebratehis41stbirthdayatthetemplein2005includedSnipes,RZA,GZA,MastaKilla,filmmakerJimJarmusch,comedianDaveChappelle,andpopsingerPink.

“SifuShiYanMingisatruemasterandabeautifullyenlightenedhumanbeing,”JimJarmuschsays.“SometimesIfeelenlightenedjuststandingnexttohim.Hisphysicalgraceanddisciplineareasinspiringashisfinelytuned,nonjudgmentalmind,andI’mdeeplyhonoredtoknowhim.”

“Sifuhascrazyskillsandmadscience,”JohnLeguizamodeclares.“He’saphilosopher-warriorstraightoutofthekungfulegends.I’vemetsomeworld-classfightersandtrainers.Thegreatones,likeSifu,teachthatit’snotjustaboutthefewminutesyoumightactuallybeinafightsomeday.Theyshowyouhowgettingyourbodyandyourmindrightcanaffectyourwholelife.”

Sifuishighlyrespectedintheactionfilmindustry,ofcourse,whereeveryonefromJackieChantoJohnWooacknowledgeshimasamaster.Hehasappearedintelevisioncommercialsandmagazinefashionspreads.HeconsultedonandhadabriefroleinJarmusch’sfilmGhostDog:TheWayoftheSamurai(featuringasuperbtrip-hopscorebyRZA).Hisroleisaperfectillustrationofhowthewarrioruseshiskungfuskillsforself-defense,nottobeatpeopleup.Sifuplaysamancarryingtwoheavybagsofgrocerieswhoisattackedbyawould-berobber.Hecalmlyputshisbagsdownanddeliverstwoswift,precisekickstotheattacker’schest.It’sdonewithnoshowofanger,andwithjustenoughforcetodefendhimselfandscaretheassailantaway,nottodamagehim.Havingdefendedhimself,Sifucalmlypicksuphisbagsandproceedswithhisday.

HehasbeenfeaturedmanytimesonnationalandinternationalTV,includingtheNationalGeographicandDiscoverychannels,ABC,MTV,theBBC,CNBC,andTLC.He’sappearedincountlessnewspapersandmagazinesaroundtheworld—amongthemTime,Vibe,EntertainmentWeekly,theNewYorkTimes,Details,theNewYorker,theVillageVoice—andofcoursehasbeenonthecoversofallthemajorkungfuandmartialartspublications.Healsotravelstogivelecturesanddemonstrations,findingdiscipleseverywherefromHarvardUniversitytoelementaryschoolstotheU.S.NavalAcademyinAnnapolis.

SifudreamsofcontinuingtheShaolintraditioninanotherway.Onabrightbluesummerday,aNationalGeographictelevisioncrewaccompanieshimtothetopofamountaintodocumentthisvisionaspartofanhour-longspecialtheyarefilmingabouthim.BearMountain,inthePalisadesInterstatePark,nearWestPoint,isjust45milesuptheHudsonRiverfromManhattan.Fromthemountaintopyoucanseethecity’stowersglitteringonthehorizonlikethecityofOz,yetyouaresurroundedbypristinenature,apanoramaofrollinggreenhillsandsparklingwater,withhawkscirclinginthebrisk,clearairoverhead.

Sifustandsinhisbrilliantorangeandyellowmonk’srobesonanoutcroppingofbaldrockatthemountain’speak,withasmall,wind-twistedevergreenbehindhim.TheNationalGeographiccrewshootshimagainsttheblueskyandgreenhillsasheexecutesanumberofthestretchesandstrikescontainedinthisbook.Hisfaceasternwarrior’smask,hisbodyetchingshapes

containedinthisbook.Hisfaceasternwarrior’smask,hisbodyetchingshapesasfineandpreciseasChinesecalligraphy,heistheveryidealoftheShaolinTemplewarriormonk.

Thenhesitscross-leggedonarockanddescribeshisvision.Hereinthislandscape,whichremindshimsomuchoftheSongMountainsbackinHenanProvince,heplanstobuildanothertemple—anewShaolinTemple—thatisaccessibletothemetropolisofNewYorkCityyettakesadvantageofthetranquilnaturalbeauty.Here,studentsanddisciplesfromaroundtheworldwillbeabletotraininkungfuandpursuetheirstudiesofChanBuddhism,regardlessoftheirincomeorbackground.

AlthoughhehaslivedlongenoughintheUnitedStatestoknowhowharditcouldbetoraisetheneededfundsforsuchanundertaking,Sifuspeakswiththesamestraightforwardconfidenceandsteadfastoptimismwithwhichheapproachesalloflife.

“Wewillbuildit,”hesimplysays,andit’simpossibletoimaginethathewon’t.

ToSifuShiYanMing,thisbookisyetanotherwaytointroducepeopletothelifetransformationtheymayachievethroughkungfutraining.Aswitheverythingelsehedoesinlife,thisbookisavehicleforhimtohelpothersmaketheirbodies,minds,andlivesmorebeautiful.

Amituofo!

2.TheWarrior’sWorkout

READTHISBEFOREYOUBEGIN

CommitYourself!Nomatterhowmuchtimeandeffortyouputintothiswarrior’sworkout,youwillseebenefits.Buttoseethebestresults—toreallybegintransformingyourbodyandyourlife—youmustcommityourselftothisprogram.Makeapromisetoyourselfthatyouwilltrainhardandseriously,andcompletetheentireprogram.Ifyou’rejustdabblingbecauseyouthinkitwouldbefuntolearnafewflashykungfumoves,you’llnevergetfarenoughintotheprogramtolearnthosemoves.YoumustfollowthestepsasSifuhasdesignedthemforyou.Hehasorganizedthesessionsthewaytheyareforapurpose.Thiswillbecomeevidenttoyouwhenthestancesandkicksyoulearnturnouttobebasedonfundamentalsyouhavebeenpracticingsincethefirstsession.

Ifyoucommityourselfandtrainseriously,youwillseewonderfulresults.Youwillfindthatthemoreyoutrain,themoreyou’llwanttotrain.Themoreyouputintoyourtraining,thequickeryou’llmasterthetechniques,andthemoreyou’llchangeyourbodyandyourlifeforthebetter.

KeepyourselfmotivatedbythinkingseriouslyaboutthemanypositivemessagesSifuoffers.Sifuteaches:“Everyoneishandsome.Everyoneisbeautiful.”Sadly,noteveryoneisawareofthat.Thisisoneofthereasonswesooftenfailwhenwetryto“improve”ourselvesthroughanewexerciseprogramoranewdiet.Webegin,ineffect,byinsultingourselves:“I’mfat.I’moutofshape.Ineedtogoonadiet.Ineedtogettothegymmoreoften.”Ifyoustartoutwithsuchanegativeopinionofyourself,it’snowonderyouultimatelyfail.Whatkindofmotivationisthat?

AsyoupursuetheShaolinWorkout,trytorememberthatyou’renot“improving”yourself.Youdon’tneedtobeimproved!Godmadeyou!You’re

“improving”yourself.Youdon’tneedtobeimproved!Godmadeyou!You’rejustpolishingyourself,toletyourtruebeautyshine.

Youshouldsetasidetimeeverydaywhenyoucanfocusonthetraining.Youcancompleteearlysessionsinaslittleas10or15minutes.Butthelengthofyoursessionswillgraduallyincreaseasyoukeepaddingnewpartstoyourdailyworkout.Eventually,you’llprobablyneedtoallotyourself½hourpersession.Don’ttellyourselfyoudon’thavethetime.Makethetime.Whenyou’rehungry,youmaketimetoeat,don’tyou?Youmaketimewhenyouhavetogotothebathroom.Thistrainingcanbenolessimportanttoyourlife.“Ifyoustartmakingexcuses,”Sifusays,“you’llneverfinish.”

Thistrainingwillnottaketimeawayfromyourkidsandlovedones.Infact,youwillhavemoreenergyandvitalitytosharewiththem.Youwillbemorepresent,notless.Yourtrainingwillsoonbecomeintegratedandessentialtoyourentirelife.

TransformYourself!SifuteachesthatChanQuanisacomprehensivephysical,mental,andspiritualdiscipline,awaytotransformyourbodyandyourwholeattitudesothatyoucanexpressyourinneraswellasyourouterbeauty.Alongwithguidingyouthroughthefundamentalsofkungfutotransformyourbody,theShaolinWorkoutincludesdailymeditationsthatintroduceyoutosomekeyconceptsofChanBuddhism.Itdoesnottellyou“everythingyouneedtoknowaboutChanBuddhism,”anditwon’tturnyouintoaBuddhistovernight.Youwillgainanunderstanding,however,ofhowyoucanapplySifu’sphilosophyofharmonyandbalancetoimproveyourdailylife,whateverreligionorphilosophyyoufollow.

AllBuddhistsbelievethattheworldisfilledwithbothsufferinganddesire,whichobscureourtruenature.Throughmeditation,theyseektoclearthemindofthesedistractions.ToChanBuddhists,thepurposeofmeditationistobefullypresentinthehereandnow,tobefullyawareandmindfulofthismoment,opentothebeautyofpureexistence.Thisisnotaneasystatetoachieve,especiallyinourbusymodernworld.Ourmindsarealwaysworking,processingablizzardofinput,rehashingthepast,andrehearsingpossiblefutures.IntheWest,whenweheartheword“meditation,”wetendtothinkonlyofwhatSifucallsno-actionmeditation—sittinginstillnessandquietcontemplation.Thisisoneformofmeditation.ButtheactionmeditationofChanQuan,properlypracticed,hasthesameeffectofrelaxing,clearing,andfocusingthemind.Thephysicaland

mentalaspectsofthissystemareasinseparableastheheadandthebody.Sifuexplainsthisintegrationbysaying,“Thephilosophyistheaction,andtheactionisthephilosophy.”

AcentralprincipleofChanBuddhismisthatalllivingcreatureshaveBuddhainsidethem;alllivingcreaturesarecapableofachievingenlightenment.Itmaytakemanylifetimesbeforeonerealizesone’strueBuddhanature.That’sonereasonthateverylifeisprecious,everydayisanimportantday,andeverymomentisanopportunitytounderstandyourselfandexpressyourtrueinnerbeauty.Youshouldneverwasteaday,anhour,aminute!Theactionmeditationofkungfuhelpsyoudevelopthementalclarity,asenseofbalanceandharmony,sothatyoucanlivefullyinthepresent,mindfulofthebeautythatisthismoment,thisactivity,hereandnow.

YouneednotbecomeaBuddhisttobenefitenormouslyfromthephysical,mental,andspiritualtransformationthatyoucanbegintoachievethroughthisdiscipline.AnotherfundamentaltenetofChanBuddhismisthatthereisnoonewaytoenlightenment,nosinglereligionthatiscorrectandallotherswrong.Sifu’sChanBuddhismstudentsattheU.S.A.ShaolinTemplecomefrommanyfaithsandbeliefsystems,andheencouragesthemtocontinuegoingtotheirchurches,temples,orsynagoguestopractice.Sifubelievesthatallthegreatspiritualleadersinhistoryhavetaughtthesamebasictruthsofpeace,love,andrespect.Prayerisgood.Weallprayforthesamethings,whateverhouseofworshipwe’rein.

Thereareamilliondoorsyoucangothroughinlife.Thereareasmanypathsastherearelivingbeings.Youmustchooseandcreateyourownpath.SifuseesBuddhismasaphilosophyandShaolinasawayoflife.Thegoalistodevelop“arelaxedmindinarelaxedbody,”enablingyoutoapproachyourentirelifewithmoreconfidence,mentalclarity,andanenhancedsenseofrespectforyourselfandforothers,sothatthelifeyoucreateexpressesyourtrue,beautifulnature.

“Stretchyourbody,”Sifuinstructs,“andyoustretchyourmind.”

HowtoTrainKungfumasterscomeinallsizesandbodytypes.SodoSifu’sstudents.Nooneistooyoungortooold,tooweakorheavy,tooshortortootall,totrainthewayofthewarrior.Youmaythinkyou’renaturallygracefulandflexible,oryoumaynotfeelthatyouare.Itdoesn’tmatter.Traindiligently,takeyourtimeabsorbingthelessons,andthenapplyyourselftoperfectingyourexecutionofthem,andyouwillseewonderfulresults.

Somepeoplemayfearthattheycan’ttrainstrenuously,becausetheyhavechronicjointpainorbecausethey’vesustainedarecentinjuryorbecauseadoctorhasadvisedthemnottostrainthemselves.Ofcourse,youshouldtrainresponsibly.Thepurposeistopolishyourbodyandyourmind—tosharpenthebladesofyourbodyandmind—nottoinjureyourself.Ifyoufeelyouneedtotakeitslowatfirst,that’sokay.ChanQuanisbasedontheinnateharmoniesandpowersofyourbody.Italsoacknowledgesthateachandeveryoneofourbodiesisuniqueinitssize,shape,andflexibility.WhileSifuencouragesyoutofullyextendyourbodyineverystretchandmoveintheShaolinWorkout(andinyourwholelife),hedoesnotaskyoutooverextendtothepointofdiscomfort.Whenyouexecuteastretchorastrike,extendyourselfasfullyasyoucomfortablycantoday.Whenyourepeatthesamemovementtomorrow,youwillfindthatyoucanextenditalittlefarther.Andalittlefartherthenextday.Asyoucontinuetotrain,youwillnaturallyfeelyourflexibilityincreasing,yourjointsgrowingsuppler,andthelimittowhichyoucancomfortablyextendconstantlyexpanding.

ForsomestretchesintheShaolinWorkout,Sifuadvocatesbouncingthebody.Westernfitnessinstructorsoftenteachthatbouncing(alsoknownas“ballisticstretching”)mayleadtoinjuryormusclesoreness.Theycanmaketheirstudentsafraidtomoveandtousetheirbodies.Butathletesaroundtheworldusebouncingtostretchfartherthantheycouldbyusingstaticstretches,andtheyfinditespeciallyeffectivefordevelopingmuscleandtendonflexibilityandspeed,whicharekeytokungfu.Don’tbeafraidofyourownmusclesandtendons!

Atthesametime,nooneistoofittobenefitfromtrainingthisway.Youmaygotothegymfivetimesaweek.YoumaybeadedicatedcyclistorPilatesenthusiastorrockclimber.Nomatterwhatkindofphysicaltrainingyoudonow,youwillfindthattheShaolinWorkoutenhancesyourstrength,stamina,balance,andgracewhiletransformingyourmentaloutlook.

Thoughitisuniqueandspecial,thekungfutrainingofferedinthisworkoutrequiresnospecialclothing.Anythinglightandloosefittingthatallowsafreerangeofmovementwilldo.YoucantraininshortsandaT-shirt,agymoutfit,oryourpajamas.Manyofthestretchescanbeexecutedinyourstreetorofficeclothes.Juststandupfromyourdeskandstretchthe“job-relatedstress”outofyourstiffmuscles.Youcanexecutethekicksandstancesinyourrunningshoes,socks,orbarefeet.Thebestfootwearisapairofflexible,lightweightmartialartssneakers.Manykungfustudentsfindthesesocomfortabletheybuyextrapairsjusttowalkaroundin.

Thisworkoutrequiresnoequipment—yourbodyandmindaretheonlytoolsyouneed.Andeverythingintheworkoutcanbedoneinaverysmallspace.In

youneed.Andeverythingintheworkoutcanbedoneinaverysmallspace.InChinatheysayyoucanpracticekungfuinthespaceatigerliesdownin.Ifyouhavealargespace,abackyardoragymwhereyoucantrain,that’sgreat.Butyoucantrainanywhere—inyourbedroom,youroffice,ahotelroom.Youcangetuponyourdeskandshowoffyourmovestoallyourco-workers!

Ifyouwanttopracticeyourstretchesandmovementsinfrontofamirror,youcan.Butthepointistotrainyourbodyandclearyourmind,soifwatchingyourselfinthemirrorisadistraction,stopdoingit.Yourbodywillknowwhenit’sdoingthingscorrectly.You’llfeelit.Don’tthink—justdoit!

Thelessonsaredesignedsothatyoucanpracticeandtrainonyourown.Butifyoucangetsomeonetotrainwithyou—aspouse,child,orfriend—that’sfantastic.Youcanthenobserveandhelpeachother,andyou’llbeenrichingtheirlivesalongwithyourown.

KungFuTrainingandWeightTrainingYoudonotneedpreviousexperiencewithanystyleofmartialartstosuccessfullycompletetheShaolinWorkout.ThemajorityofstudentswhocometotheU.S.A.ShaolinTemplecomewithnopriorknowledge.Infact,becausethisisthepureessenceofShaolinTemplekungfu,somestudentswhohavetakenothermartialartsclassesfindthattheymustunlearnsomeincorrectpracticesthey’vebeentaughtelsewhere.

Also,youdon’tneedtobea“gymbunny”tobecomeadeptatkungfu.KungfuisaverydifferentsystemofexerciseandstrengthbuildingfromWestern-stylebodybuilding,weightlifting,andeventhetypicalaerobicsprogramswelearnatthegym.ThegoalofWesternbodybuilding,especiallyformen,istobuildupmusclemassandsculptitintohandsomeshapes.Itlooksgreat—butitdoesn’tmoveverywell.Infact,bodybuildersandpeoplewholiftalotofweightsatthegymoftenexperienceproblemswiththeirjointsandtheirbacks.Theycanbecomestiffandrigidlyinflexible.

Kungfuathletestendtobetrim,light,elastic,andfast.Womenandmenareequallycompetentatit.Inthissenseyoumightseesomesuperficialresemblancetogymnasts,butbecauseoftheirhigh-impactroutines,gymnastsoftenexperiencejointandbackproblemsthatwouldnotresultfromtheShaolinWorkout.

Kungfupractitionersprovethesimpletruththatyoudon’tneedallthatsculptedmusclemasstobestrong.Sifuexplainsthatthereisadifferencebetweenstrengthandpower.Averystrongmanmaybeabletolifta500-pound

boulder.That’sstrength.Yetwhatcanhedowiththatrockoncehe’sheftedit?Justhopenottodropitonhistoes.Butanykidcanpickupapebbleandthrowitagreatdistance.Thelightnessofthepebbleandthespeedwithwhichthekidthrowsitequalpower.Howfarcanthestrongestmanthrowthat500-poundboulder?

Hereisanotherdifference:What’sthefirstthingthatstrongmandoeswhenheapproachesthatboulder?Hestartstothinkaboutit.Hewondersifhecanliftit.Heworriesifhe’llstrainhisback.Hehopeshedoesn’tdropitonhistoes.Butyoupickupapebbleandtossitwithnothought,nopause,noworries.Youdon’thavetothinkaboutit;youjustdoit.It’sthemostnaturalthingintheworld.

Asyoutrainthewarrior’sway,you’llfindthat’showkungfuis.Thekungfuwarriorgetsherpowerfromlightness,speed,andclarityofmind.Thekungfuwarriordoesn’tstandaroundthinkingabouthowtomove.Shejustdoesit,asquicklyandnaturallyasatiger.

Therearetwokindsofmuscle:fastmuscleandslowmuscle,alsoknownaslongmuscleandshortmuscle.ThegoalofWesterngymtrainingistodevelopslow,shortmuscle.Youdobicepscurlsslowly,tensingandbunchingupthatmuscle.Youuseheavyweights,becauseyouwanttoliterallyhurtthatmuscle.Itremainstensedandbunchedup,whichisconsideredanattractivelook.That’samusclethatcannotbeusedforspeedandcannotbeeasilyextended.Youhavetrainedittomoveslowandtightenup.Nottomentionthestrainyou’reputtingonyourwrist,elbow,andshoulder.

Kungfuconcentratesonfast,longmuscles.Itbuildsstrengthandpowerthroughspeedandagility.Sifusaysthatwhereasthegoalofweightliftingistomakeyouthickerandbigger,kungfuextendsyourbodyandyourmind,stretchingthembothtomakethemrelaxedandflexible.Thegoal,Sifuinstructs,istostretchyourbodytomakeit3incheslonger,notmakeitafootthicker.

Lookattheswiftestanimalsinnature—thecheetah,theleopard,thegazelle.Noneofthemlookslikeabodybuilder,withmusclesbulgingallover!Eachofthemisonelong,lean,supplemusclemachine,fromthetipofthenosetothetipofthetail.Whenyouwatchoneofthemrun,itlookslikeasinglelongmuscleallstretchedoutandflexingtogivetheanimalitsincrediblespeedandagility.Theydon’tgotoagym—allofnatureistheirgym.Findingfoodoreludingpredatorsistheirworkoutroutine.Sifuneverliftsweightsofanykind,andofcourseisabsolutelyagainsttheuseofsteroidsoranydrugs,andyetheisfantasticallyfitandamazinglypowerful.

Westerngymtrainingemphasizesisolation:Youworkonbuildinguponemuscleormusclegroup,separatefromtherestofyourbody.Ifyougotothegymfrequently,youprobablyworkonyourarmsandshouldersonevisit,your

gymfrequently,youprobablyworkonyourarmsandshouldersonevisit,yourlegsthenext,andsoon.

ChanQuantrainsyourentirebody,fromthetopofyourheadtothetipsofyourtoes.Itemphasizestheinnateharmoniesofthebody.Ittrainsyoutobelikethetigerorthegazelle.AsyouprogressthroughtheShaolinWorkout,youwillunderstandthewisdomofthisapproach.Youwillbegintofeelyourentirebodyworkinginbeautifulcoordination,notjustwhenyou’reworkingoutbutallthroughyourday—whenyouwalkdownthestreet,whenyousitatyourdesk,whenyoubendtoliftasackofgroceries.Themoreyoutrain,themoreyouwillfeelallyourmusclesworkingtogetherinthisharmoniousway,givingyoustrengthandagilityyoumayneverhaveexperiencedbefore.

KungfuorChanBuddhismdoesn’tjustextendyourbody;itextendsyourmindandspiritaswell.AsyoutraintheShaolinWorkoutway,committingyourselfasseriouslytothedailymeditationsastothephysicaltraining,youwillbegintodevelopamentalattitudethat’sasrelaxedandpoisedasyourtransformedbody.Thewarrior’sbeautifulcalmandconfidencewillradiatethroughoutyourentirelife.That’sanothersignificantdifferencebetweenWesternweightliftingandShaolinkungfu.Outsideofworkingoutatthegymorposingatthebeach,theweightlifter’sbigmusclesaren’treallyofmuchuseinlife.Theneedoreventheopportunitytolifta500-poundrockjustdoesn’tcomeupveryoften.Butthephysicalandmentaldisciplineyoudevelopthroughthisworkoutcanliterallytransformyou,helpingyoutofullyextendyourlifeandexpressyourbeautifulbeingeverymomentofeveryday.

Becauseofallthosedifferences,ifyou’reaccustomedtoworkingoutatagym,youmaywellfindyourselfpreferringtheShaolinWorkouttoyourotherroutines.Infact,whileSifuencouragesstudentstocontinuespecificpractices,likesitupsandpushups,thevastmajorityofpeoplewhotrainregularlywithhimgiveupliftingweights,Pilates,andallotherexerciseprograms.Theyfindthatkungfugivesthemafantasticworkoutthat’smorerigorousthananyaerobicsclass,whilestrengtheningandmakingthewholebodymoreflexible,moretoned,andfitter.Kungfuconstantlystimulatesyouwithnewthingstolearnandnewwaystochallengeyourself.Onceyou’veexperiencedwhatit’sliketolivethewarrior’sway,fullyextendingandexpressingyourselfphysically,mentally,andspiritually,you’llneverwanttolimityourself.

HowtheSessionsAreOrganizedThisworkoutisorganizedasfour1-weekpartscontaining7sessionseach.Inthefirstweek,youlearnbasicstretchesandwarmupexercises,alongwithdaily

firstweek,youlearnbasicstretchesandwarmupexercises,alongwithdailyphilosophicalmeditationsthatwillstretchyourmindthesamewayyou’restretchingyourbody.Theseearlysessionsincreaseyourflexibilityandbalance,bothphysicallyandmetaphysically,whichareessentialtokungfu.Also,theyarethebuildingblocksthatyouwillcombineindifferentwayswhenyouexecutethestances,strikes,andkicksyouwilllearninthefollowingweeks.

Ineachsession,youareinstructedtopracticeeverythingyou’velearnedinprevioussessions.Donotskipoverthispracticeandjumpstraighttothenewlesson.You’reonlycheatingyourself.Thedailystretcheswarmupyourmusclesandjointssothatyoucanperformbetterandwithlesspossibilityofanaccidentorapulledmuscle.

Relativelyspeaking,thelessonsincreaseincomplexityasyouprogressthroughtheparts.Youwillprobablyfindtheearlystretcheseasiertolearnandexecutethansomeofthebeautifullyorchestratedmovementsyou’lllearntowardtheendoftheprogram.Butdon’tworryifevensomeoftheearlystretchesseemhardatfirst.Ifeveryonecouldmasterallofkungfurightoffthebat,theworldwouldbefullofSifus.Don’tgiveupifyoufindastretchorstancehard—trainharder!InChina,thereisasaying:“Don’tbeafraidofgoingslowly.Beafraidonlyofstandingstill.”Applyyourself,trainregularlywithdisciplineandconfidence,andyouwillseeimprovement.Youwillmasterthemoves,andprettysoonyou’llbebeautifullyexecutingastretchorstancethatseemeddifficultwhenyoufirsttriedit.Thisisanotherreasondailyrepetitionisbuiltintotheprogram.Yourbodyandmuscleslearnthroughrepetition.

Inthedailymeditations,Sifugivesyouthetoolstodevelopthementalclarityandself-confidencetostickwiththetrainingandmastereverymove.Itcan’tbeoverstressedthatthesementalandspiritualexercisesareasessentialasthephysicalones,andthetwoareinseparablylinked.Whenyouapproacheverytaskwithawarrior’srelaxedandfocusedmind,youwillfindthatthere’snothingyoucan’tdo.Onlyyoucanlimityourself.KungfuorChanBuddhismoffersyoukeystounlockyourunlimitedpower.

TheShaolinWorkoutaddssomethingnewforyoutolearneveryday,exceptforthelastdayofeachweek,whichissetasideforyoutoreviewandpracticeeverythingyou’vealreadylearned.Ideally,youwillbeabletocompletethetrainingin28consecutivedays.If,however,youfindaspecificstanceorkicksimplytoocomplextolearninasinglesession,donotgiveuponthatlessonandsimplyjumpaheadtothenext.It’sbettertodeviatefromthescheduleifyoumustandspendanextradayortwogettingthatmovementdownthantogiveuponitandgoontothenextmove.

Thinkofitasbeinglikelearninganewlanguage.Whenyoufirststartout,learninganotherlanguagecanseemveryhard.Allthewordsareunfamiliartoyou.Atfirst,youhavetostopandthinkeverytimeyouopenyourmouthto

you.Atfirst,youhavetostopandthinkeverytimeyouopenyourmouthtospeakthisnewlanguage.Youhavetolearnwaystoexpressyourselfthataredifferentfromtheonesyou’vebeenusingnaturallyandwithoutathoughtallyourlife.Then,asyoucontinuetolearnandpracticeit,awonderfultransformationnaturallyoccurs.Thenewwordsjustcometoyou,withoutyourhavingtostopandthinkofthem.Theybegintofallintoplaceintherightordertobuildsentences.Gradually,youbecomemorefluent,untilyournewlanguageflowsaseasilyandnaturallyastheoneyougrewupspeaking.

Asyouprogressinthisworkout,you’llfindthesamethinghappening.Asyoutrain,youwillbecomemorefluent,expressingyourselfthroughbeautifulmovementsthatflownaturallyandwithoutathought.Asyoukeepexercisingyourmindaswellasyourbody,theself-respectandself-confidenceyoudevelopwillinspireyoutoseeeachnewlessonasanexcitingopportunitytolearnandextendyourselffurther.Thetruthis,aswesaidbefore,themoreyoutrain,themoreyou’llwanttotrain,themoreyou’llenjoytraining,andthemoreyou’llgetoutofitinwaysthatwillbenefityourentirelife.

THESHAOLINWORKOUT

PARTONE

SESSION1WRISTSANDANKLESWristRotationAnkleRotationCombinedWristandAnkleRotation

SESSION2NECKANDEYESNeckStretchNeckRotationEyeFocus

SESSION3SHOULDERS,ARMS,ANDCHESTShoulderRotationArmStretchArmRotationOpenChestOpenArms

SESSION4WAISTANDSTOMACHWaistStretch(HuiYao)WaistRotation(RinYao)

SESSION5

LEGSForwardExtendedLegStretchSideExtendedLegStretch

SESSION6UPPERBODYANDLOWERBACKUpper-BodySideStretchUpper-BodyForwardStretchLower-BackForwardStretchAnkleGrip

SESSION7REVIEW

PARTTWO

SESSION8HAMSTRINGSANDHIPSGongBuStretch(GongBuYatui)HipStretchPuBuStretch(PuBuYatui)

SESSION9HIPS,KNEES,ANDWARM-DOWNSTRETCHESHipRotationKneeRotationSeatedHamstringStretchCrossedSeatedStretches

SESSION10PushingPalmStrike(TuiZhang)FistPunch(ChongQuan)

SESSION11BowStance(GongBu)

SESSION12FrontSlapKick(Caijiao)

SESSION13HorseStance(MaBu)

SESSION14REVIEW

PARTTHREE

SESSION15FrontSlapKickwithArmRotation(LunbiCaijiao)

SESSION16Half-CrossedSeatedStance(XieBu)

SESSION17FrontFlexKick(Zhengtitui)

SESSION18CrouchedStance(PuBu)

SESSION19InsideCrescentKick(Lihetui)

SESSION20HollowStance(XuBu)

SESSION21REVIEW

PARTFOUR

SESSION22FrontSnapKick(Zhengtantui)T-ShapedStance(DingBu)

SESSION23SideFlexKick(Cetitui)

SESSION24CrossedStance(TsaBu)

SESSION25OutsideCrescentKick(Waibaitui)

SESSION26CrossedSeatedStance(Zuopan)

SESSION27LuohanSleeping(LuohanShuiJiao)

SESSION28REVIEW

PARTONE

SESSION1WristsandAnkles

WelcometoyourfirstdayoftheShaolinWorkout,theprogramSifuShiYanMinghasspeciallydesignedforyou.

Asyoutrainwayofthewarrior,Sifusays,“Youmayfeelsore,youmayfeelpain,youmayfeelsour,youmayfeelsweet.Butyouwillalsofeelthemostfabulousandenjoyablefeelingsyoueverhad.”

AttheU.S.A.ShaolinTemple,webeginandendeverysessionwithchantingthenameofoneoftheBuddhas,Amituofo,pronouncedah-mee-toh-foh.Tryitathome,orwhereveryou’llbedoingthistraining.Callitoutlikeajoyouscheer,“AH-MEE-TOH-FOH!”Repeatitthreetimes.

ThefirsttimeistopayrespecttoBuddha.ThesecondtimeisfortheDharma,thewayoflife.ThethirdtimeistopayrespecttoSifu,theMaster.Athome,master

yourself.Encourageyourself.Morechi!Trainharder!

WRISTROTATION

Standstraightandrelaxed,withyourfeetcomfortablyapart,slightlywiderthanyourshoulders.Andrighthere,atthestartofyourveryfirstlesson,learnthemostimportantprincipleofallmartialartstraining:extension.Throughoutyourtraining,andthroughoutyourlife,fullyextendyourbody.Standtall.Stretchyourspineandreachfortheskywiththetopofyourhead.Holdyourchinhigh,andsquareyourshoulders.Openyourchesttotheworld,andopenyourhearttotheworld’slimitlessbeauty.

Extensionisabsolutelykeytoyourtransformation.Whenyourbodyandyourmindarefullyextendedandrelaxed,youwillgetthemostoutofyourtraining.Andthesameistrueofyourlife.Ifyou’renotrelaxedinmindandbody,youcan’tfullyenjoyyourbeautifullife.Fullyextendyourbodyandextendyourmind,andyouextendyourwholelife.

Holdyourhandsoutinfrontofyourchest,elbowsbent,palmstowardyou,thumbstowardthesky.Laceyourfingers.Nowrotateyourwristsinawinding,curlingmotion,rollingyourwristsoutward.Reallystretchyourwristsoutwardwitheachturn,extendingfully.Makecirclesintheairwithyourwrists.ThinkoftheBuddhistWheelofLife.

Don’tworryifitfeelsalittleawkwardatfirst.Relax.Loosenup.Itfeelsgood,doesn’tit?

Doit10times.Countitout.Infact,sinceyouaretrainingtheShaolinWorkoutway,youmightaswelllearnalittleChineseaswell.Here’showtocountto10

inMandarinChineseasitisspokeninHenanProvince,homeoftheShaolinTemple:Yi(pronouncedyee)

Er(ehr)SanSi(suh)WuLiu(lyoo)Qi(chee)BaJiu(jyoo)Shi(sher)

Nowreversethedirectionoftherotation.Rollyourwriststowardyou.Repeat10times.Countitout.

Excellent!You’vecompletedyourfirstShaolinWorkoutexercise!

ANKLEROTATION

Standstraightandrelaxed,fullyextended.Liftyourleftfootontoitstoes.Bendyourkneeenoughsothatyou’restretchingandextendingyourwholefootandankleandbalancingyourfootonthetipsofyourtoes.You’llfeelthestretchinyourcalfaswell.Whenyoustretchyourbody,youstretchyourmind,too.

Rotateyourankleinaclockwisedirection.Makesuretokeepyourfootandanklefullyextended.Doit10times.Countitout:yi,er,san,si,wu,liu,qi,ba,jiu,shi.

Reversethedirection,rotatingyourankleinacounterclockwisedirection.Doit10times.

Nowdotherightfoot.Rotateclockwise10timesandthencounterclockwise.

COMBINEDWRISTANDANKLEROTATION

Nowcombinethosefirsttwoexercises,rotatingyourwristsandoneankleatthesametime.Don’tworryifitseemsabitcomplicatedatfirst,likerubbingyourstomachandpattingyourheadatthesametime.You’llgetit.Relaxyourbodyandmind.Don’tthinkaboutit—justdoit!

Rotateyourwristsforwardwhilerotatingtheleftfootclockwise.Countto10.

Reversethedirection.Rollyourwriststowardyouwhilerotatingyourleftanklecounterclockwise.Doit10times.

Nowfortherightankle.Rollthewristsforwardwhilerotatingtherightfootclockwise.Thenreverse:Rollyourwriststowardyouwhilerotatingyourrightanklecounterclockwise.

Magnificent!

Meditation

Morechi!Trainharder!

Sifuoftenencourageshisstudentswiththecheer“Morechi!Trainharder!”Whatdoesthismean?Chi(alsospelledqi)isoftentranslatedas“lifeforce.”Itissimilartowhatwe

intheWestmeanby“energy,”butit’smuchmorethanthat.Chiisthevitalforcethatflowsthroughallthings—humans,animals,plants,rocks,microbes,mountains.Chiconnectsustoallotherthingsintheuniverse.Itisthesourceofallspiritual,mental,andphysicalenergyandhealth.Itisdynamic,circulatinginuslikeourblood.Ithasbeencomparedtoelectricityflowingthroughcircuits,andtotheforceflowingaroundmagneticpoles.

Whenourminds,hearts,andbodiesareinharmonyandinbalance,thechiflowsfreely,helpingustolivebeautifullives.Whenourlivesareoutofbalance,thechimaybeblockedordepleted.Stimulatingthecorrectflowofchicanhealuswhenwearesickandinvigorateuswhenwearetired.

ChiistheforcethatgiveskungfumasterslikeSifutheirincrediblepower.Itisthroughstimulatingandguidingtheflowofchithatwetrainandpushourbodiestoactionswemightneverhaveknownwecoulddobefore.Thisiswhyweconstantlycheeroneanotheronwiththecry“Morechi!Trainharder!”Themorechiyouputintoyourexercisesandmovements,theharderyouareabletotrain.Theharderyoutrain,themoreyoumasteryourbodyanditsmovements,andthemorechiyou’llhave.

Somebeginnersfearthatthey’llneverbeabletomastercertainstretchesormovements.It’snotunusualtoexperiencesomemusclepainwhenfirstperformingcertainexercisesandstretches.A“pulledmuscle”isamusclethat’snotusedtobeingstretchedandworked.Inthemodernworld,weuseourlegsforsolittle.Wesitalldayinourcars,atourdesks,onthesofa,watchingTV.Nowyou’resuddenlyaskingyourmusclestodosomework.It’snowonderthey’resore!

Thewrongwaytorespondtothatsoremuscleistotenseup,physicallyormentally.Tensionwillonlyblocktheflowofchitothatmuscle.

Therightwaytorespondistorelaxyourbodyandyourmind,extendyourbodyandyourmind,andtrainharder.Athleteshavethatsaying,“Nopain,no

gain.”That’swhat“Trainharder!”meansaswell.Don’tbackawayfromthework,don’ttenseup,andcertainlydon’tgiveup.Ifyougiveuponyourexercises,yougiveuponyourself.Havefaithandconfidenceinyourself,andtomorrowthestretchyoufounddifficultwillfeeleasier.Thenextday,itwillbeeasierstill.

Today,thinkabouthowyoucanapplythiswarrior’sattitudetoyourwholelife.Themorechiyouputintoyourlife,themoreyou’llgetoutofyourlife.Whenyoufeellikeyoujustcan’tfaceanotherdayofwashingandfoldingthekids’laundry…whenyourbossdropsanextrastackofpaperworkonyourdeskanhourbeforequittingtime…whenyougethomeexhaustedafterfightingrushhourandplopdownonthesofa,andyoursonasksyoutohelphimwithhismathhomework.Whateverchores,problems,orresponsibilitiesyoufacetoday,don’tflinchfromthem,don’tavoidthem,don’tfeeldefeatedbythem.Tacklethemhead-on.Putmorechiintoitandgetitdone.Trainharder!

Congratulations!You’vecompletedyourfirsttrainingsession.Nowendyoursessionwiththischant:

“AMITUOFO!AMITUOFO!AMITUOFO!”

SESSION2NeckandEyes

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

Remembertobegineachsessionbybuildingonthepreviousdays.

InChinatheysay,“Wenguerzhixin” —practicingoldthingsisthesameaslearningnewones.Today,beginbypracticingwhatyoulearnedyesterday.Dothewristandankleexercises.Wristsfirst,thenleftankle,thenrightankle,thencombined.Forward10times;thenreverse10times.Remembertofullyextendyourbodyandrelaxyourmind.

Becausesomanyofusspendsomuchtimesittingandhunchingforward—atthecomputer,atthewheelofthecar—ourbodiesbuildupalotoftensionandtightnessinournecksandshoulders.Neckstretchesandrotationsreleasethattension.

NECKSTRETCH

Standstraightandrelaxed,fullyextended,feettogether,withyourhandsatyoursides.Slowlytiltyourheadtooneside.

Let’sbegintotheright.Don’tturnyourhead—keepyourfaceforward.Asyoustretchyourneckbytiltingyourheadtotheright,extendyourleftshoulder,usingthepowerofopposites.You’llfeelthestretchdownyourneckandthroughyourleftshoulderandevendownyourleftside.Letyourhead’sownweightcarryittowardyourrightshouldersoyourrightearisfacingyourshoulder,yourlefteartothesky,yourfaceforward.Holditasfullyextendedasyoucanandcountto10.Stretchyourmuscles,andyoustretchyourmind.

Bringyourheadbackupright,pauseasecond,andthentiltittotheleft.Fullyextendyourneckandyourrightshoulder.Holditforacountof10.

Bringyourheadbackupright.Nowletitfallslowlybackward.Extendyourneckuntilyou’relookingupatthesky.Don’toverarchyourback;justkeepyour

untilyou’relookingupatthesky.Don’toverarchyourback;justkeepyourbodyfullyextendedandletyourneckstretchyourheadbackasfarasitcan.Holditforacountof10.You’llfeelthestretchinyourwholebody.

Bringyourheadbackupright.Nowtiltitforward.Letitfallslowlytowardyourchestandfullyextendyournecksothatyou’relookingstraightdownatyourtoes.Holditthereforacountof10.Feelitstretchingyourbackandshoulders.

Outstanding.

NECKROTATION

Continuetoloosenuptheneck.Standstraightandrelaxed,yourbodyfullyextendedandyourmindrelaxed.

Letyourheadfallforward,towardyourchest.Don’tliftyourshoulders;justletyourheadloweritselfandyourneckmusclesdothestretching.Extendtheneckfully,untilyou’relookingstraightdownatyourtoes.

Rotateyourhead,makingawidecircle.Inoneslow,smooth,circularmotion,moveyourheadaroundtoyourrightshoulder;thenletitfallbackuntilyou’relookingatthesky;thencontinuetobringitaroundtotheleft,andcompletethecirclebylettingyourchincomearoundtowardyourchestagain,untilyou’rebackwherethecirclestarted,lookingatyourtoes.Don’tturnyourbodyasyourheadmakesitscircle—remainstandingstraightandfullyextended,chestforward.Repeat10times.

Excellent!Notehowmuchbetterandmorerelaxedyourneckfeels.

EYEFOCUS

Weoftenforgetthatoureyes,too,havemuscles.Wedon’t“stretch”oursightthewaywedoothermuscles.Walkingdownthestreet,wetendtolookjustafewfeetinfrontofus.Wedon’traiseourheadsandlookfardownthestreet.Oureyespassivelygatherinformationfromcloseup.Wedon’treachoutwithoureyestoembracetheworld.

Wespendsomuchtimespeakingintotelephones,weforgethowimportanteyecontactisinone-on-oneconversation.Sifudoesnotliketousethetelephone.Hemuchprefersdirecteye-to-eyecontact.Eyetoeyemeansmindtomind,hearttoheart.

Strongeyesareofutmostimportancetothewarrior.Haveyoueverwatchedalionortigerontelevision,stalkingandthenburstinguponitsprey?Itleadstheattackwithitseyes.Alltherestofitsmagnificentbodyfollowsitseyesasitwatchessharply,calculatingspeedanddistance,supremelyfocused,andthenexplodesacrossthedistancebetweenitanditsgoal.Theeyesarecriticaltoitspower.

Sifusaysthefistislikeashootingstar,andtheeyeislikeasword.Thisexerciseisdesignedtokeepoureyeshonedandsharp.LaterintheShaolinWorkoutprogram,you’llbegladyou’vebeendoingthistraining,becausesharplyturningyourheadandeyesleftandrightisanintegralpartofmanymoves.

Standfullyextendedandrelaxed,handsatsides,facingforward.

Snapyourheadquicklytotheright,turningafull90degrees,sothatyourchinisoveryourshoulder,andfocusyoureyesasfarintothedistanceaspossible.Snapyourheadbackstraight.Nowsnapittotheleft,lookfar,andsnapyourheadstraightagain.Dothisonequickly.Boom—left.Bam—straight.Boom—right.Bam—straight.Don’tturnyourbody.Standfullyextended,withyourfeetplantedfirmlyonthegroundandyourchestforward.

Evenifyou’restandinginyourbedroomandcanonlyseethewallafewfeetaway,projectyourvisionfartherthanthat.AttheU.S.A.ShaolinTemple,SifuinstructsstudentstoseeasfarasIcelandanditspolarbearsinonedirection,andasfarasMiamianditsdolphinsintheother.Alwaysextendyoursightasfarasyoucan,oryouwon’tbeabletoseeyourbeautifulfuture!Fullyextendyoursight,justasyoufullyextendyourmind,yourbody,andyourwholelife.

Doit10times,quick.

Awesome!Feelitinyourneckmuscles?Todayyou’llprobablynoticethatyou’recarryingyourheadhigherandlighterthanbefore,chinup,meetingtheworldeyetoeye.It’sanicefeeling,isn’tit?It’sasmallbutimportantchangeinyourposture,whichyouwillfindhavingapositiveeffectonyourwholeattitude,yourwholewayoffacingtheworld.Andpeoplearoundyouwillnotice,too.

Meditation

AsIgothroughmydaytoday,Iwillremindmyselftorelax.Stayloose.Beflexibleinmybodyandmind.

It’smostimportanttostaylooseandrelaxedinmindandbody.Toenjoyyourlife,youmustberelaxed.Whenwewerechildren,ourbodieswereloose,relaxed,andflexible.Wecoulddosplits,flips,jumps,andtwistswithoutthinkingaboutit.Wewerepuremindinbabies’bodies.

Butyou’renevertooold—wejustgettootense,toostiff.Wethinktoomuch.OneofthemostimportantlessonsyoucanlearndoingtheShaolinWorkoutishowtogetbackthatchildlikerelaxationandflexibility—tobeathomeinyourbodyagain.Itmakesnodifferenceifyouareinyourtwenties,fifties,oreighties.Relax.Neverfeelold.Tellyourselfyou’renotgettingoldereveryyear—you’regettingyounger!

Sifuexplainsthattherearetwokindsofmeditation:actionmeditationandno-actionmeditation.IntheWest,we’remostfamiliarwiththeno-actionkind.WecanallformimagesofBuddhistmonkssittingwiththeirlegscrossedandtheireyesclosed,stillandsilent,forhoursandhours,astheystrivetoachieveenlightenment.

Theonlyproblemisthattoomuchno-actionmeditationcanbeasbadforyourjoints,yourback,yourneck,assittingatacomputerallday.ThisiswhatDaMosawhappeningtothemonksatShaolin.Theyspentsomuchtimesittinginmeditationthattheirbodieswereasstiffaswoodendolls.HesawthatBaTuohadnotgiventhemthepropertoolstoadaptBuddhismtoChineselife.Whydowemeditate?Tocleanseourmindsandopenourhearts.Butifweburdenourbodieswithtensionandpain,ourmindsandheartscan’tbecleansed.Yourmindandyourheartandyourbodyareinseparable.

Kungfuisactionmeditation.Thegoalofkungfuistorelaxyourbodyandyourmind,toextendyourbodyandyourmind,tocleanseyourbodyandyourmind.Toberelaxedinyourbody,andrelaxedinyourlife,ishowyoulivefullyinthepresent,experiencingthismoment,hereandnow.

Inourmodernworld,there’sanotherbenefittoactionmeditation.Weallhavelives,jobs,families.Wehavewonderfulthingscomingintoourliveseveryday.Whoamongushasthetimetositandmeditateforhoursaday,likemonksinamonastery?Asyou’llfindout,ahalf-hourofactionmeditationcanbeas

inamonastery?Asyou’llfindout,ahalf-hourofactionmeditationcanbeasliberating,foryourbodyandyourmindandyourheart,asseveralhoursofno-actionmeditation.

Kungfuandmartialartsrepresentarefinedformofactionmeditation.Butanyexerciseprogramcanbeaformofactionmeditation—running,swimming,playingtennis,ridingabike.IntheWest,wespeakofthatpointinanexerciseroutinewherewe“getinthezone,”wherewe“releaseendorphins,”whereweachieve“therunner’shigh.”ThoseareallWesternwaysofapproachingthesameconcept:actionmeditation.Arelaxedmindinarelaxedbody.

Asyougothroughyourdaytoday,relax.Stayloose.Beflexibleinyourbodyandinyourmind.Enjoyyourbeautifullifeeveryminuteoftheday.

“AMITUOFO!AMITUOFO!AMITUOFO!”

SESSION3Shoulders,Arms,andChest

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

Beginbygoingthroughtheprevioussixexercises.

Todaywe’relearningexercisesthatstretchandloosentheupperbody.You’llbeverypleasedwiththewaytheymakeyoufeelandlook.Verysoonyou’llfindyourselfstandingandsittingmoreupright,shoulderssquare,headup,facingtheworld,yourbodyandmindfullyextended.

SHOULDERROTATION

Standrelaxedandfullyextended,feetcomfortablyapart.Holdyourpalmsflatinfrontofyourthighs—notgrippingyourthighs,justrestingflat.

Slowlyrollyourshouldersforward,thendown,thenback,thenup,inonecircularmotion.Keeptherestofyourbodyfullyextended.You’llfeelyourshoulderandupper-backmusclesstretchingandlooseningwiththatveryfirstrotation.Doitwithenergy.Extendfully.Repeatit10times.Countitout:yi,er,san,si…

Great.Nowreversethedirection.Rollyourshouldersup,back,down,andforward,makingacompletecircle.Repeat10times.

ARMSTRETCH

Nowthatyou’veloosenedupyourshoulders,dothearms.

Standstraightandrelaxed,fullyextended,withyourfeetslightlywiderthanyourshoulders.

Liftonearm—forthisexample,makeittheleftarm—straightup,fullyextended,palmforward,fingerspointingtothesky.Keepyourarmclosetoyourhead.Reallystretchandextend,asthoughyou’retryingtoreachtheskywithyourfingertips.Yourrightarm,meanwhile,isstraightdownatyourside,palmfacingbackward,fingerspointingdown.Don’tbendyourbodyoryourknees—stayatfullextension.

Now,inaquick,sharpmotion,pushbothyourhandsbehindyouatthesametime.Don’twindmillyourarms—that’sthenextexercise.Justpushandstretchyourarmsandshouldersbehindyou.Doitwithchi.Useyourwhole,fully

extendedbodyandreallygiveitsomebounce,throwingyourchestforwardasyoupushyourarmsback.Doit10times,countingitoutwithchi:Yi!Er!San!Si!You’llfeelthestretchallthewayfromyourshouldersdownthroughyourchestandstomachtoyourgroinandhips.

Nowreverse.Liftyourrightarmstraightup,andholdyourleftarmstraightdown,andpushbackinquick,sharpmotions,10times.

ARMROTATION

Continueworkingthearmsandshoulders.Startinthesamepositionasinthearmstretch:leftarmstraightup,palmforward,fingersreachingforthesky,rightarmstraightdownatyourside,fingerspointingdown.Fullyextend.

Nowmoveyourarmslikethebladesofapropeller,rotatingtheleftarmforwardanddownatthesametimeyou’rerotatingtherightarmbackandup.Rotate

anddownatthesametimeyou’rerotatingtherightarmbackandup.Rotatetheminfull,wide,alternatingcircles,likeyou’redoingwindmills.Keepyourarmsstraightandclosetoyourbodyasyourotatethem.Doitwithspeedandchi,countingout10fullrotations.Ultimately,youwillrotateyourarmswithsuchspeedandchithatyou’llfeelthebloodpumpingallthewaytoyourfingertips.

Nowreversethedirection,rotatingbackwardinsteadofforward.Repeat10times.

Fantastic!Yourpostureisbetteralready.

OPENCHEST

Standstraightandfullyextended,withyourfeetslightlywiderapartthanyourshoulders.

Stretchbotharmsstraightuptowardthesky,palmsforward.Lookstraightahead.Reallyextend—reachfortheskywithyourfingertips.Pushyourhandsbacksimultaneouslyinonequickmotion,reallystretchingandfullyextending.Putyourwhole,fullyextendedbodyintoit.Openyourchest,andopenyourheart.Acceptnewthingsintheuniverse.Doit10times.You’retoningmusclesfromyourchestdownthroughyourgroin.Soonyou’lldevelopwhatkungfumasterscallIronGroin!

OPENARMS

Standfullyextended,withyourfeetcomfortablyapart.Liftyourarmsstraightoutinfrontofyouatshoulderheight,fullyextended,andtouchyourpalmstogether.Lookstraightahead.

Flingyourarmsopenaswideasyoucan,asthoughyou’rethrowingyourarmsopentoembracetheuniverse.Yourhandsshouldbeperpendiculartotheground,fingerstogether.Don’tjustopenyourarms—flingthemopenwithjoyfulenergy.Reallysnapthemopen.Pop!Throwyourchestopen.Turnyourselfinsideout!

Snapyourarmsbacktothestartingposition,palmstouching.

Repeat10times.Countitout.You’llfeelyourchestmusclesstretchingandopeningwitheachandeverycount.

Spectacular!Feelhowyou’restandingstraighterandtaller?Feeltheconfidence?Doyouknowhowgorgeousyoulookrightnow?Howhandsome?

Meditation

IfIwanttodoit,nothingisdifficult.IfIdon’twanttodoit,nothingiseasy.

ThereareroomsatShaolinTemplewherevisitorscanseeoddindentationsinthestonewallsandstonegrounds—hollowswherethestoneslooklikethey’vebeenwornawaybyyearsandyearsofrepeatedblows.

Theyhavebeen.Attimeswhenthepracticeofkungfuwasforbidden,monkstrainedatnightandinsecrecyintheserooms.Theindentationsinthewallsarethespotswheretheypracticedandpracticedandpracticedtheirfiststrikes.Thewornplacesinthestonegroundarespotswheretheystompedtheirfeetoverandover,practicingXinYiQuan(heartandmindfist),andworethestonesdownwithyearsofrepetition.

There’sagoodreasonforallthispractice,practice,practice,repeat,repeat,repeat.It’sonethingtolearnamovementwithyourhead—toreadaboutit,studythephotos,andsay,“Yes,Isee.Igetit.”Thenyourbodyhastolearnit.Andyourbodylearnsthroughaction,bydoingamoveoverandoverandoveruntilit’scompletelynaturalandinstinctive.

Likethestretchesyoulearnedtoday.You’llseeoverthenextseveraldaysthatasyoukeeppracticingthem,keeprepeatingthem,yourmindandyourbodywillbecomeoneintheaction.Youwon’thavetothinkaboutthem.Yourmuscleswilljustdothem,becausethey’velearnedthemoves.

Athletesknowthetruthofthis.Sodomusiciansanddancers.HowdoyougettoCarnegieHall?Exactly.

Youcanapplythistoyourentirelife.Nothingisdifficultoreasyinitself.Youmakeitdifficultoreasyonyourself.There’snothingyoucan’tlearntodo,ifyoureallywantit.Ifyouwanttodoit,nothingisdifficult.Ifyoudon’twanttodoit,nothingiseasy.Normally,whenyou’rethirsty,there’snothingeasierthangettingyourselfaglassofwater.Thenagain,whenyouwakeupinthemiddleofthenightthirsty,itsuddenlyseemsdifficult.Youhavetogetup,findyourslippers,trudgetothekitchen,openthefridge.…

StudentswillsometimessaytoSifu,“Sifu,Ineedyouradvice.Ijustcan’tdothismove.”

“Youalreadyansweredyourself,”Sifureplies.“Youalreadyclosedyourmindandlimitedyourself.Ifyousayyoucan’tdoit,youwon’t.”

Inkungfutheysaythatthemasteropensthedoor;thenthestudentmustgothroughitonhisorherown:“Sifulingjinmen,xiuxingzaigeren”

.IntheShaolinWorkout,Sifugivesyoutheknowledge;thenyoumusttrainyourself.Ifyoureallywanttomastertheseskills,youwill.Nevertellyourselfyoucan’tdoit.Justkeeptrainingandpracticing.You’llbegettingbettereveryday.

“AMITUOFO!AMITUOFO!AMITUOFO!”

SESSION04WaistandStomach

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

Beginbydoingtheprevious11exercises,leftandright,forwardandreverse,10timeseach.

Bynowyoushouldfindyou’redoingmostofthemwithincreasingeaseandspeed.You’reimprovingeveryday!Cheeryourselfon.Morechi!Trainharder!

Todaywe’llstretchthewaistandstomach.Thewaististhecenterofyourbody.Ifyourwaistisflabbyandheavy,youfeelitintherestofyourbody—theextrastressonyourlowerback,theextraweightonyourknees.Sifusaysthatastrongwaistislikeaballbearingthatallowstheupperandlowerbodytotwistandrotatefreely:“Lianquanbulianyao,zhongjiuzhibugao,yaoweizhongxinzhizhouye,yaobuhuo,zezhoushenbulingyan”

.Today’sexerciseswilltoneandstrengthenthestomachandabdominal

musclesofyourwaist.Daybyday,you’llfeeltheselittle-usedmusclesfirmingup.

WAISTSTRETCH(HuiYao)

HuiYao(pronouncedhoyyow)isawaiststretch.Standstraightandrelaxed,fullyextended,withyourfeetcomfortablyapart.Holdyourarmsoutinfrontofyourchest,withyourelbowsbentsothatyourfingertipsarepointingateachother,palmsfacingdown.

Nowtwistyourtorsototheright,andmakesuretofollowwithyourhead.Keep

Nowtwistyourtorsototheright,andmakesuretofollowwithyourhead.Keepyourlowerbody,fromthehipsdown,facingforwardsothatyou’returningonlyyourupperbody.Thisgivesthewaistandabdominalmusclesagood,twistingstretch.

Aftertwistingtotheright,twisttotheleft,thentotheright,thentotheleft,andsoon.Bemindfulofkeepingyourfeetfirmlyplanted,liketherootsofatree.Doitwithsomespeed,andputsomechiintoit!Repeatforacountof10.

WAISTROTATION(RinYao)

RinYao(pronouncedrinyow)isawaistrotationwitharms.

Withyourfeetspreadapartwiderthanyourshoulders,bendforwardatthewaistasfarasyoucancomfortablygo.Ideally,youcanbendfarenoughsothatyou’refacingtheground.Letyourarmshanginfrontofyou,fingerspointingattheground.

Nowimaginethatyou’regivingabig,widecircularwavetotheworld.Leadwithyourleftarm,crossinginfrontoftherightasyourotateitcounterclockwise,andfollowwithyourrightarm.Whenyoubegintorotateyourleftarm,leanyourbodyback,archingyourbacksofarthatyouarelooking

behindyou.Keeprotatingyourarmsandbodyinafull,widecounterclockwisecircleuntilyouarebackwhereyoustarted,bentforwardatthewaist.Withoutapause,continuerotatingyourarmsandbody,movinginbig,smoothcircles.Doitforacountof10.Keepyourkneeslooseandrelaxed,withoutactuallybendingthem.

Repeat10timesintheoppositedirection,leadingwithyourrightarm,crossinginfrontofyourleftasyourotateitclockwise,followedbytheleftarm.Rotatebotharmsinfull,wideclockwisecircles,followingwithyourbody.

Itmightmakeyoufeelalittledizzythefirsttimeyoutryit,butthisisagreatexercise.You’llfeelitstretchingandtoningyourabdominals.You’llfeelitstretchingandrelaxingyourlowerspine.Whenyoudoitwithsomechiandfullyextended,you’llevenfeelitstretchingandworkingthemusclesinyourthighs.Daybyday,you’llgetbetteratit.

Meditation

Myheartisinharmonywithmymind.Mymindisinharmonywithmychi.Mychiisinharmonywithmypower.Xinyuyihe,yiyuqihe,qiyulihe

.

Thereareintrinsicharmoniesbetweencertainpartsofthebody.Yourhandsareinharmonywithyourfeet.Yourelbowsareinharmonywithyourknees.Andyourshouldersareinharmonywithyourhips.Asyoucontinuetotrainthewarrior’sway,youwillbegintofindallthemusclesandjointsinyourbodyworkinginharmony,givingyouastrengthandenduranceyou’veprobablyneverfeltbefore.TheShaolinWorkouttrainsyourbodyfromheadtotoe.Nosinglemuscleorlimbcanbeanywherenearasstrongaswhenallyourmusclesworktogether.

Thesephysicalharmoniesreflectspiritualandmentalharmonies:Yourheartisinharmonywithyourmind.Yourmindisinharmonywithyourchi.Yourchiisinharmonywithyourpower.

Theseareinseparablerelationships.Youcan’tseparateyourheartfromyourmind,oryourmindfromyourbody.Thephysicalandthementalarelinked.Whenyourbodyisweakandtired,soisyourmind.Whenyourbodyfallsasleep,yourmindstopsworking,too.Andbythesametoken,ifyouexhaustyourmind,yourbodywillbeexhausted,too.Ifyou’rethinkingandworryingsomuchatnightthatyoucan’trest,thenextdayyourbodywillhavenochi.You’llbedoingyourworkoutSleepingStyle!

Thatiswhywerelaxbothourbodiesandourminds.Wewantflexiblemindsinflexiblebodies.Ifyoufindyourselfgettingstressed-outtoday—atyourdeskatwork,inalonglineatthesupermarket,whereveritis—takeamomenttorelax.Ifyourmindisstressed,yourbodytenses.Youfeelthemusclesinyournecktighten,andyourshouldershunching.Yourchestconstricts,andyoucan’tbreatheright.Youcangiveyourselfaheadacheorstomachache.

Whenyou’retense,youcan’tcelebrateyourbeautifullife.Loosenup.Relaxyourbodyandyourmind.Standupfromyourdeskanddoyourneckstretchesandshoulderrotations.Ordothemstandingrightthereinthatsupermarketline.Whocaresifotherpeoplearewatching?Untensethosemuscles,andyou’llrelievesomeofthementalstressaswell.It’snotmagicormumbojumbo.It’s

relievesomeofthementalstressaswell.It’snotmagicormumbojumbo.It’syourbodyandmindworkinginharmony.Andnowthatyou’rerelaxed,you’llseehowmucheasieritistogetthroughthetaskathand.Arelaxedmindinarelaxedbodyallowsthechitoflowandreleasesyourpower.

Tryittoday.You’llsee.

“AMITUOFO!AMITUOFO!AMITUOFO!”

SESSION5Legs

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

Beginbydoingtheprevious13exercises.

Recalljustafewdaysago,whenthefirstfewexercisesseemeddifficult?Nowyou’rebreezingthroughthem.That’sthebeautyofpracticeandtraining.Yourbodyislooseningupandtoningupeveryday.Yourmusclesareenjoyingtheworkandaskingformore.

Todaywestartworkingthelegs.Thekungfuwarriorisanimpeccablycoordinatedmachine,fromthecrownofhisheadtothetipsofhisfingersandtoes.Thelegsareanextremelyimportantelement.Atiger’sclawsandteethwouldbeuselesstohimifhedidnothavepowerfullegstogivehimhisexplosiveattackspeed.Thekungfuwarriorkickswithherlegstostrikefartherthanshecanwithherarms.Inkungfutheysaythatthehandsopenthedoorforthelegs:“Shoushiliangshanmenquanpingjiaodaren” .

Asyoucontinuetotrainthewarrior’sway,you’llsoonfeelthedifferenceasyourthighsandbuttocksfirmup,yourhamstringsbecomemoreelasticandsupple,andyoudevelopapowerfulcoordinationfromyouranklesandkneestoyourhipsandlowerspine.

FORWARDEXTENDEDLEGSTRETCH

Youcanbeginwitheitherleg.Forthisexample,beginwiththerightleg.

Standstraightandrelaxed,fullyextended,withyourfeetclosetogether.Makesureyourtoesarepointingstraightforward.Placeyourrightheelinfrontofyou,andbendyourleftleg.Keepyourrightlegstraight,kneelocked,andflexyourfootsothatyourtoesarepointingtothesky,orfartherifyoucomfortablycan.

Leanforward,placeyourpalmsjustabovetheknees,andpressdown.Don’thunchforwardorcurlyourback,anddon’tleantooneside.Keepyourbodyandlegsfullyextended,yourchestforward,yourbackstraight,yourheadandchinup.

Pushdownandbouncewithyourwholebody.Feelthebounceworkingyourlegsandbuttocks.Bounceinquickpulses,20times(not10timesforthisexercise).Countto10;thencountto10again.

Whenyouhavecompleted20stretchesoftherightleg,stand,relax,andthendotheleftleg.Repeat20times.

Beautiful!Withpractice,youwillbeabletoextendthispositionfartherasyourmuscleslearntoenjoystretchingalittlemoreeveryday,becomingsupplerandstronger.Sifucansquatsolowandbendsofarforwarddoingthisstretchthathecankissthetoesofhisextendedfoot,andeventouchhistoeswithhischin.That’syourgoal!

Note:Ifyouarereallyfindingitimpossibleatfirsttokeepyourbalancewhiledoingthisexercise,there’sanalternativeversionyoucantryuntilyougetthehangofit.Inthisversionyoucanuseawall,atree,orafenceforsupport.Youcandoitwithyourfootagainstacurbasyou’rewaitingforabus.Standfacingthewallsothatwhenyouextendyourleg,thesoleofyourfootispressedflatagainstit.Asyougointoyoursquatandleanforward,youcanplaceyourfingertipsorpalmsagainstthewallforextrasupport.Dothepulses20times.Switchlegsanddo20morepulses.

SIDEEXTENDEDLEGSTRETCH

Thisissimilartotheforwardextendedlegstretch.Standstraightandrelaxed,fullyextended,feetcomfortablyapart.Forthisexample,beginwiththerightleg.Insteadofextendingitinfrontofyou,extendittotheside,perpendiculartoyourbody.Reallystretchtheleg.Keeptherightkneelocked.Restyourrightfootonitsheelandflexthatfoot,reachingfortheskywithyourtoes,orfartherifyoucan.Bemindfulofkeepingtheleftfootfirmlyplanted.

Bendyourleftkneeandloweryourbodytowardthegroundasyoudidinthepreviousexercise.Butinsteadofleaningforward,extendyourbodysideways,overyourextendedrightleg.Keepyourchestaimedforward,yourbodyfullyextended.Placingyourleftarmbehindyourbackhelpstokeepyourbodypointedforward.Extendyourbodyasfarandlowasyoucomfortablycantowardyourrightleg.

Bounceyourupperbodytowardyourextendedleginquickpulses.Keeptherightlegandfootfullyextended.Feelthestretchfromyourtoesallthewayupyourbacktoyourhead.Repeat20times.

Restasecond.Dotheleftleg,20pulses.

Outstanding!AsyoucontinueyourShaolinWorkouttraining,everydayyou’llfindyou’reabletoextendalittlefarther,stretchinglowerandlower,untilyoucantouchyourkneewithyourelbow,thengrabyourfootinyourhand,thentouchyourtoeswithyourhead.Absolutelyyouwill,ifyoutrainharder.

Meditation

Everyoneishandsome.Everyoneisbeautiful.

Weexpressourselvesthroughourbodies.Youcanseeitjustinafewminutesofobservingpeoplewalkbyonthestreet.Ifapersonisdepressed,lacksself-confidence,doesn’tfeelherownbeauty,youcanseeitinherbodyandposture.Shescuttlesbywithhershouldershunchedlikeshe’shiding.Herheadisdown,hereyesfixedonthegroundatherfeet,hidingherface,notmeetingtheworldeyetoeye.

Thenyouseesomeonestrollbywithgreatposture,whosebackisstraight,chestout,shoulderssquare,headup,facingtheworld.OnManhattan’scrowdedsidewalks,youcanspotSifuapproachingfromblocksaway.He’snottallerthaneveryoneelse;hejuststrideswithsuchaconfident,relaxed,heads-upgaitthathestandsout.That’ssomeonewiththeself-confidencetomeettheworldanditschallengeseyetoeye.That’ssomeonewhoknowsheishandsomeorsheisbeautiful.Someonewhofeelsgoodinsideandexpressesitthroughhisorherbody.

Ifyou’renegativeandlackself-confidence,otherpeoplecansmellitonyoulikeanoldfish.Ifyou’repositiveandself-confident,otherpeoplecansmellitlikeablossomingflower.Positivepeoplewillbeattractedtoyou.

Today,remindyourselfthatyou’rebeautiful.You’rehandsome.TheShaolinWorkouthelpsyouexpressthatbeauty.Don’tbeafraidtoletyourinnerbeautyshineoutthroughyourbody.Standupstraightandproud.Squareyourshoulders.Liftyourhead.Meettheworldface-to-faceandeyetoeye,withconfidence.Rememberthatyourbodyandmindareinharmony.Whenyourbodyisfeelingandlookinggood,ithasapowerfulpositiveeffectonyourmentalstateandattitude.Whenyourmindisclear,yourattitudepositive,youexpressthatwithyourbody.Thephysicalandthementalareinseparable,justlikethebodyandthehead.

Lifeissobeautiful,andsoshort.Appreciateyourlife.Celebrateyourlife.Livepositively,seriously,honestly,understandingandexpressing100percentofyourtruebeauty,everymoment.

“AMITUOFO!AMITUOFO!AMITUOFO!”

SESSION6UpperBodyandLowerBack

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

Beginbydoingtheprevious15exercises.

Wespendsomuchtimesittingaroundathome,inthecar,atwork,dayafterday,yearafteryear.Itputsterriblepressureonthelowerspineandthelower-backmuscles.We’rebuilttostandupright,withourbacksstretchedcomfortablyandourspinesgentlycurvinginward.Instead,wesit,withourspinescurledoutwardandourbackshunched.It’snowondersomanyofusexperiencelower-backproblems,nottomentionproblemsinthehips,knees,andankles.

Thenextsetofexerciseswilldowonderstostretchyourupperbodyandsimultaneouslyloosenupyourlowerback,stretchoutthoseunderusedmuscles,makeyoulimberandflexibleagainlikeyouwereasachild.Theymayseemhardatfirst,becauseyourmusclesarestiff,yourspinerusty,likeanoldscrewstuckinahole.Butdaybyday,throughdedicatedrepetition,youwillfeelthedifference.Andyou’lllooksobeautiful,sohandsome.

UPPER-BODYSIDESTRETCH

InChinese,thisexerciseiscalledShuagShouTuoTianShi :“TwoHandsHoldingtheSky.”Standstraightandrelaxed,fullyextended,withyourfeetclosetogether.Laceyourfingerstogetherinfrontofyourwaist,palmstowardthesky.

Nowliftyourarmsstraightoutandupuntilyourhandsareallthewayoveryourhead.Keepyourshouldersopenandyourelbowsstraight.Rotateyourwristssothatyourpalmsarefacingthesky—holdingupthesky.

Stretchyourarmstowardthesky.Useyourhandstopullyourselfup,asthoughyoucouldliftyourselfofftheground—butkeepyourfeetfirmlyplanted.Keeplookingupatyourhandsthroughoutthisexercise.Don’tgoupontheballsofyourfeet.Thisisallarmsandupperbodypullingyoutowardthesky.Fullyextend.Feelthestretchallthewayfromyourwristsdownthroughyourshouldersanddownyourspineandsidestoyourfeet.Doesn’tthatfeelgreat?

Nowstretchtotheleftside.Keepingyourarmsintheirfullyextendedpositionoveryourhead,extendyourbodytotheleft.Don’ttwistit—keepfacingforward.Justleanfromthewaist,keepingyourhipsandlegssteadyandstraight.

forward.Justleanfromthewaist,keepingyourhipsandlegssteadyandstraight.Usethemusclesonyourrightsidetokeeppushingyourselffarthertotheleft.Keepyourarmsfullyextendedasyoulean.Keepgoing…keepgoing.Extendasfartotheleftasyoucomfortablycan.Standstraightagain,keepingyourarmsfullyextendedoverhead,andrepeatthestretchtotheright.

Makesuretokeepyourchestfacingforward,yourbodyandlegsfullyextended.Don’ttwist.Bemindfulnottobendyourknees.

Alternateleftandright,10timestoeachside.Yi—leftandright.Er—leftandright.San—leftandright.Si—leftandright…

Beautiful.Standstraightandrelax.Youfeeladifferencealreadyinyourlowerback,don’tyou?Ifyousitbehindadeskatwork,thisisafantasticexercisetodoperiodicallythroughouttheday.Justgetupfromyourdeskanddoit.Duringalongflightortrainride,stepintotheaisleandstretch.Guaranteed:Whenyougetuptoleaveattheendofthedayortheride,youwon’tfeelallstiffandhunchedoverlikeyouusuallydo.

UPPER-BODYFORWARDSTRETCH

Nowthatyou’vestretchedsidetoside,stretchforward.Standstraightandrelaxed,fullyextended,yourfeetslightlywiderthanyourshoulders.Fullyextendyourlegs,lockyourknees,andplantyourfeetfirmly,makingyourlegsafirm,upsidedownVshapethat’syoursupportsystemfortheexercise.

Slowlybendforwardfromthehips,loweringyourupperbodyinonesmooth,slowmotion.Don’tbendyourknees,anddon’tbendorcurlyourback.Keepyourbodyandlegsfullyextended.Useyourbuttockstoloweryourupperbodyfromthehips.Extendyourarmsdown,fingerspointingtotheground.Keepgoinguntilyourupperbodyformsastraightlineparalleltotheground.Liftyourheadandlookup,straightahead.

Liftyourarmsstraightoutinfrontofyoufromtheshoulders,fingerspointing,likeSupermanflying.Yourupperbodyandarmsshouldbeonelong,straightlinetothetipsofyourfingers.Laceyourfingers,palmsfacingout,andfullyextendyourarmsasthoughsomeonewerestandinginfrontofyou,pullingyoubythewrists.Useyourbuttockandthighmusclestostandyourgroundasyourarmsandbackandspinestretchandextendforward.Imaginethatonepersonisstandinginfrontofyou,pullingyourwristsforward,andanotherisbehindyou,pullingyourhipsback.Feelitopeningupyourshoulders,stretchingyourspine,yourbuttocks,yourhamstrings,allthewaydowntoyourfeet.Countto10.

Now,aslongasyou’redownthere,addonemoreelement.Holdtheposition,armsstretched,palmsout,andtwistyourupperbodytotheleft,raisingyourrightshouldertothesky,loweringyourleftshouldertowardtheground.Reallystretchyourrightside.You’llfeelitalldownyoursideandinyourlegs.Holdit

forabeat.Twisttotheright—leftshouldertosky,rightshouldertoground.Doit10times.Yi—left.Er—right.San—left.Si—right…

Youlookgorgeous!

Youcanalsopracticethisstretchholdingontoawall,astretchingbar,atree,afence,orasignpostforsupport.Ifyouaretrainingwithapartner,youcanpracticethisstretchfacingeachother,linkingyourarms.

LOWER-BACKFORWARDSTRETCH

Thisexerciseflowsstraightfromtheprevioustwoexercises.Intheupper-bodysidestretch,youreachedfortheskyandstretchedfromsidetoside.Intheupper-bodyforwardstretch,youbentforwardatthewaistandreachedforward.Nowyou’llbendforwardandtouchtheground.

Standstraightandrelaxed,fullyextended,yourfeetslightlywiderthanyourshoulders.LockyourkneestomakeyourlegsthatstrongV-shapedsupportsystem.

Bendforwardatthewaistandloweryourupperbody,thewayyoudidintheupper-bodyforwardstretch.Keepyourlegsextendedandyourkneeslocked.Keepyourbackstraightandfullyextended.Don’tslouchorcurlyourback.Holdyourarmsstraightdown,fingerslaced,palmstotheground.Yourgoalistotouchthegroundwithyourpalms—withoutbendingyourknees.Ifyoucan’tgetthereatfirst,trypulsingorbouncingyourbodyfromthehips,pushingyourselfalittlefartherdownwitheachbounce.

Extendasfarasyoucomfortablycantoday.Tomorrowyou’llgetalittlelower.Trytotouchthegroundwithyourpalms.Thengofarther,untilyoucanextendfarenoughtotouchthegroundwithyourelbowsasyoubounce.You’llgetthere.Trainharder!

ANKLEGRIP

Thisexercisefurtherstretchesyourlowerbackandhamstrings.Itcontinuesandflowsdirectlyfromthepreviousexercise.Standstraightandrelaxed,fullyextended,withyourfeetcomfortablyapart,aswideasyourshoulders.Placeyourhandsatyoursides,palmsagainstyourouterthighs.

Lockyourkneesandbendforwardatthewaist,loweringyourbodytowardtheground,asyou’vebeendoingintheprevioustwoexercises.Asyouloweryourbody,slideyourpalmsdowntheoutsidesofyourlegs.Keepbending,andkeepslidingyourhandsdowntoyourknees,thendowntoyourcalves.Keepyourkneeslocked.

Keepgoinguntilyourhandscangripyourankles.Whenyou’vereachedyourankles,thetopofyourheadshouldbeveryneartotouchingtheground.Bounceyourupperbodyupanddownfromthebuttocks,likeyoudidinthepreviousexercise.Doitfora10count.Remembertokeepyourfeetfirmlyplantedandyourkneeslocked.

Standstraightagain,keepingyourfeetatshoulderwidth.

Bendforwardatthewaist,keepingyourbackextended,andplaceyourpalmsaboveyourknees,withyourthumbsonyourinnerthighs.Bounceyourlowerbackupanddown10times,keepingyourbackextended,yourkneesandelbowslocked,andyourhandsaboveyourknees.Asyoubounceyourlowerback,pushagainstyourlegswithyourpalms,keepingyourelbowslocked.

Bringyourfeetclosertogethersotheyareabitwiderthanyourhead.Slideyourhandsdownyourlegsasyoucontinuetoloweryourbody.Yourgoalistogrip

handsdownyourlegsasyoucontinuetoloweryourbody.Yourgoalistogripyouranklesandfoldyourselfinhalfatthewaistsothatyourheadisupsidedownbetweenyouranklesandyou’relookingbehindyou!

Don’tcheatbybendingyourknees.You’donlybecheatingyourself.Goasfarasyoucomfortablycantoday.Tomorrowyou’llbeabletostretchitabitfarther,andfartherthenextday.Trainharder!You’lllovetheresults.

Note:Rightnowyoumaybesaying,“ButSifu,Icanhardlybendforwardatall.Mybackissostiff.I’llnevertouchthegroundwithmyfingertips,letalonemyelbows.I’llneverbeabletogripmyankles.”

Ifyou’rereallyhavingalotoftroublegettingstartedwiththeseexercises,there’sabeginner’sstretchyoucanpracticeforafewdaystoloosenyourbackup.Youuseawall,atree,astretchingbar,afence,oralamppostforsupport.Standfacingthissupportatadistancealmostequaltothelengthofyourextendedarmsplusyourupperbody.Plantyourfeetfirmlyatshoulderwidthandkeepyourkneeslocked.Leanforwardfromthewaistandplaceyourpalmsflatagainstthewallhigherthanyourhead,atshoulderwidth.Fullyextendyourback.Loweryourbodyasfarasyoucomfortablycanwithoutmovingyourhands.Trybouncingyourbackupanddown.Lookupasyoudothis.Doitforacountof10.You’llfeelthelowerbackandspinelooseninguprightaway.

Tryitstandingfartherbackandplacingyourpalmsloweronthesupportsothatyouleanyourbodyfartherandlower.Remembertokeepyourkneeslocked,yourlegs,back,andarmsfullyextended.Bounceyourbackupanddown10times.

Afteradayortwoofthis,trythepreviousexerciseagainforreal.You’llbesurprisedhowmucheasieritisandhowitflowsintothisexercise.Believeinyourself.Trustyourself.Haveconfidenceinyourself.

Meditation

Drippingwaterboresaholeintherock.Dishuichuanshi .

Formanypeople,today’sstretchescannotbeexecutedrightaway.Youmayhavetopractice,practice,practice,stretching,stretching,andstretching.Youmayfeellikeyou’llneverbeabletotouchthegroundwithyourpalms,orbendyourselfinhalfatthewaist.

Don’tbediscouragedifittakesawhile.Littlebylittle,youwillimprove.ThereisaChinesesaying—achengyu,similartowhat’scalledaproverbintheWest:“Drippingwaterboresaholeintherock.”There’sarockoutsideyourhouse,directlyunderaholeintheraingutter,whereaslow,steadydrip-drip-dripofdropletsfallswheneveritrains.Asingleraindropwillhavenoeffectonthatrock.Buteverytimeitrains,asuccessionofraindropshitsthatrockatexactlythesamespot.Overtime—averylongtime—thecumulativeeffectofallthoseraindropswillbegintowearaholeintherock.It’lltakemanyyears,buteventuallythoselittleraindropswillboreaholestraightthroughtherock.Oneraindropcouldneverdothat,nor10,nor100.Butslowly,gradually,withpatienceandperseverance,they’llmaketheirwaythrough,atinybitatatime.

InChinatheyalsosay,“Bingdongsanchifeiyirizhihanyan”:“Theicedidn’tget3feetthickovernight.”Whenitfirst

goesbelowfreezinginearlywinter,athinskimoficewillformonapond.Astheweeksandmonthsofwinterpass,theicethickens,inchbyinch,untilthepondisfrozensolid.

That’swhyyoupractice,practice,practice.Thegroundmayseemfarawayatfirst,buteachrepetitionmovesyoualittlebitclosertotouchingit.Yourimprovementmaybesogradualthatyoudon’tevennotice,butdon’tgiveup.Beaspatientastherainandtheice.

“AMITUOFO!AMITUOFO!AMITUOFO!”

SESSION7Review

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

Congratulations!You’vecompletedthefirstweekofyourShaolinWorkout.Youcanalreadyfeelthetransformationbeginning,can’tyou?

Today,reviewthelessonsyou’velearnedsofar.Trytodotheprevious19exercisesasthoughtheseparatemoveswerethemovementsofasymphony,eachflowingintothenext.Youmaypauseinbetweenthemtoadoptthecorrectstance,butdon’tdawdle.Finishonemovementandmoveontothenext,andthenthenext.Dothemasquicklyandwithasmuchchiasyoucanputintothem.Accelerateyourcounting—Yi!Er!San!Si!Faster!Farther!Youcandoit!

SpeediskeyinChanQuan.Fromspeedcomespower.Youwillactuallyfindthatthefasterandmoreenergeticallyyoudothemovements,thebetteryouwillgetatthem.Youwilltrulyfindyourselfdoingtheexercisesmoreeasilyasyouspeedthemup.Partlythat’sbecauseyou’rewarmingupyourmusclesmorequickly,sothey’remoreelastic,whichmeanstheycanstretchfarther.Butit’salsobecausethefasteryoudothemovements,thelessyou’llbethinkingaboutthem.Yourbodywilljustdothem,asinstinctivelyandnaturallyasatigerflashesacrossanopenfield.Youwillbecomeapuremindinabeautifulbody.Thatisonemeaningofactionmeditation.

Reviewyourdailymeditationstodayaswell.They’reintegraltoyour

Reviewyourdailymeditationstodayaswell.They’reintegraltoyourtransformation.Recommityourselftoyourgoalofdevelopingarelaxedmindinarelaxedbody,asgracefulandpoisedinyourattitudeasinyourlimbs.Remindyourselfofhowbeautifulyouare.Don’tletthestressesorminordisappointmentsofyourdaydistractyoufromthiswonderfulprojectofself-discoveryandself-transformation.Ifyoufindlifestressingyouout,stretchitout!Don’tletyourselftenseupandblockyourchi.Letitflow.

You’redoinggreat.AsyoubeginPartTwo,cheeryourselfon.Morechi!Trainharder!

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

PARTTWO

SESSION8HamstringsandHips

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

Beginbydoingallthepreviousexercises,quicklyandfluidly.

GONGBUSTRETCH(GongBuYatui)

ThestancecalledGongBu,whichyouwilllearninafewdays,isoneofthemostimportantfundamentalsofkungfu.Todayyouwilllearnthestretch—yatui(pronouncedyah-twee)isChinesefor“stretch”—onwhichGongBuisbased.Itstrengthensyourlegs,buttocks,andgroin.

Standstraightandrelaxed,fullyextended,handsatyoursides.

Youcanbeginwitheitherleg;forthisexample,let’smakeittheleftleg.Takeacomfortablestepforwardwithyourleftlegandplantyourfootflat,toesfacingstraightahead.Yourrightlegwillbeextendedbehindyou,kneelocked.Bendyourleftkneeandsquatatleastuntilyourleftthighisparalleltotheground.(Ifyoucangetevenlower,goforit.)Bemindfultokeepyourupperbodyfullyextended,chestforward,shoulderssquare,headandchinup.Don’tletyourbodyturnoutwardorhunchforward.Also,maintain“aclosedgroin.”Inotherwords,don’tletyourhipssplayopen.

Gripyourleftthighwithyourlefthand,justabovetheknee.Putyourrighthandbehindyouandpressthepalmtothetopofyourrightbuttock.Dopulsing

behindyouandpressthepalmtothetopofyourrightbuttock.Dopulsingsquats,pushingyourleftlegandyourbutttowardthegroundwithyourhands.Bouncedownandup,downandup,rememberingtokeepyourbodyandbacklegfullyextended,andbothfeetfirmlyplanted.Don’tletthebackfootliftup.Do10pulses.

Nowreverse,withoutstandingup—rightlegforward,leftlegfullyextendedbehindyou,anddo10pulses.

Wow,lookatyougo!That’ssofantastic!

HIPSTRETCH

ThisexercisecontinuesdirectlyfromtheGongBustretch.Whenyou’vecompletedthatstretch,don’tstandup;stayinposition,withyourright(orforward)thighparalleltotheground,yourleftlegextendedandlockedbehindyou,bothfeetplantedfirmandflatontheground.Turnyourwholebody90degreestotheleft,pivotingonbothfeet,sothatyourshouldersandkneesareinlinewitheachother.Keepyourrightkneebent.Don’tliftyourfeetortakeastep;keepthemplantedfirmandflat,andjustpivotthemsothatyourtoesarepointinginthesamedirectionthatyou’refacing.Bemindfultokeepyourbodyfullyextended,andyourleftlegfullyextendedaswell,kneelocked.

Placebothhandsontheleftsideofyourwaist,justabovethehipbone,righthandovertheleft.Stretchyourbodytotheleft,usingyourhandstohelppushyourhipstotheright.Nowpulsetotheside10times.

Excellent!

Nowreverse.Placeyourpalmsontherightsideofyourwaistjustabovethehipbone,leftoverright,andextendyourbodytotheright.Pulsetotheside10times.

PUBUSTRETCH(PuBuYatui)

PuBuisanotherfundamentalkungfustance.Todayyou’lllearnthestretchonwhichitisbased.

PuBuYatui(poo-booyah-twee)flowsdirectlyfromthehipstretch.Youcanbeginwitheitherside.Let’sstretchtherightsidefirst.

Executeahipstretchwiththeleftkneebentandtherightlegfullyextended,kneelocked.Extendyourbodytotheright,leaningoveryourextendedrightleg;atthesametime,loweryourbodytowardtheground,crouchingaslowasyoucomfortablycan.Extendyourbodyasfarasyoucantotherightwithoutturningyourbody.Foldyourselfinhalffromthehipuntilyoursideisagainstyourrightleg.Ifyoucan,gripyourrightfootwithyourrighthandandyourleftfootwithyourlefthand,keepingbothfeetfirmlyflatandrememberingtokeepyourrightlegfullyextendedandyourkneelocked.Yourgoalistoextendyourbodytotherightuntilyoucannotonlygripthatfootbutextendyourpalmoutpastit.

Pulsedownandtotheside10times.Thenholdthatstretchforacountof10.You’llfeelitfromyourtoesupyourlegsandallthewayupyourback.

Riseandswitchlegswithoutmovingyourfeet,extendingtotheleftthistime.Pulsedownandtotheside10times;thenholditfora10count.

Whenyou’veheldthatPuBuYatuitotheleftfora10count,addonemore

element:ahalfsplit.Loweryourbodyallthewayuntilyourbutttouchestheground.Flexyourleftfootsothatit’sonitsheel,pointingyourtoestotheskyor,ifyoucan,towardyou.Keepyourrightfootplantedfirmandflat.Fullyextendyourbodytowardyourflexedleftfoot.Foldyourselfinhalfatthehipasyouleanasfarasyoucanoveryourextendedleftleg.Ithelpstobounceyourbodytotheleft.Yourgoalistoextendyourbodysofartotheleftthatyoucangrabthatfootinbothhandsandthentouchthetoesofyourleftfootwithyourleftear,andstretchyourleftarmoutpastyourtoes,allthewaytotheelbow.

Stretchasfarasyoucancomfortablygotothelefttoday,andholditfora10count.Thenreverse,executingahalfsplittotheright.

Note:Whenyou’repracticingPuBuYatuiandhalfsplits,stretchandextendonlyasfarasyoucomfortablycantoday.Tomorrowyou’llgetalittlefarther.Everybodyisunique,andweallstartoutatdifferentdegreesofflexibility.Ifyoucan’tstretchasfarasSifucannow,withdedicatedtrainingyou’llkeepincreasingyourflexibilityuntilyoucan.

Meditation

MerryChristmas!HappyNewYear!

Everyday,nomatterwhattimeofyearitis,Sifugreetspeoplewithcheersof“MerryChristmas!”Ifthey’vebeenaroundhimmorethanafewminutes,theysmileandreply,“HappyNewYear,Sifu!”

IfthatseemssillyinthemiddleofJuly,there’sawonderfulmessagebehindit.It’sSifu’swayofasking,“Whydowecelebrateourbeautifullivesonlyonspecificdaysoftheyear?Whyisitonlyourbirthdaysandanniversaries,ChristmasandHanukkahandNewYear’s?Whyisn’teverydayacelebration?”

Whydoweenjoyholidays?Becausewedon’thavetowork,we’resurroundedbyfamily,wehavegreatmeals,welaughandplay.

Butwhylimityourhappinesstojustthosefewspecialdaysoftheyear?Youshouldbethathappyeveryday,everyhour,everyminute.Whylimityourheartandmind?

Lifeisbeautiful.Everydayisagoodday.Todayitmaybesunny.That’sbeautiful—let’sgotothebeach!Itmakeseverybodyhappy.Yesterdayitrained.Thatwasbeautiful,too!Cloudsarebeautiful.It’slikeGodmadeabigpaintinginthesky.Weneedtherain.Theworldwouldbealifelessdesertwithoutrain.Everylivingthingontheplanet—thebeautifulflowers,thegrass,thetrees,thecorn,thewheat,andalltheanimals—needstherain.Weneedwatertodrinkandtocookwith,totakeourshowersandbaths,tousethetoilet.Snowisfantastic,too.Eachsnowflakeisunique,likeatinysculpture,notwoeveralike.Howmarvelousisthat?

Celebrateyourbeautifullifeeveryday,whateveritbrings.LivetodayasthoughitwereChristmas.Andtomorrow?HappyNewYear!Celebratelife8daysaweekand366daysayear!

“AMITUOFO!AMITUOFO!AMITUOFO!”

SESSION9Hips,Knees,andWarm-Down

Stretches

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

Beginbydoingallthepreviousexercises.

Howfarcanyoustretchyourbacktoday?Howcloseareyoutotouchingthegroundwhenyoudothelower-backforwardstretch?Verygood!Morechi!Trainharder!

Today,becauseyou’vebeentrainingsohard,treatyourselftosomeeasierstretches.

HIPROTATION

Standstraightandrelaxed,fullyextended,withyourfeetspreadslightlywiderthanshoulderwidth,yourtoespointingstraightforward.

Reachbehindyouandplaceyourpalmsonyourbuttocks.Rotateyourhipsinacircle.Makethecircleasbigandwideasyoucan.Don’tbendyourknees—keepyourlegsfullyextendedasyourhipscircleabovethem.Alsokeepyourfeetfirmlyplantedontheground.Andkeepyourbodyfacingforwardandfullyextendedasyourhipsmaketheircirclesunderit.

Make10big,wide,fullyextendedcirclesinonedirection;thenreverse,doing10intheotherdirection.

Awesome!

KNEEROTATION

Standstraightandrelaxed,fullyextended,yourlegsclosed,yourfeetclosetogetherandpointedforward.

Nowreachdownandgrabyourknees.Keepyourkneesrelaxedandbent.Now,keepingyourlegstogetherandyourfeetfirmlyplantedontheground,rotateyourkneesinacircle.Makeitaswideasyoucan.Extend.

Doit10timesinonedirectionandthen10timesintheotherdirection.

Gorgeous!Nowlearntwoseatedwarm-downstretchesthatfeelfantasticattheendofalong,strenuousworkout—oralongdayattheoffice,oralongflight.…

SEATEDHAMSTRINGSTRETCH

Sitontheground.Extendyourlegsoutstraightinfrontofyou,withafewinchesofspacebetweenthem.Lockyourknees.Flexyourfeetsoyourtoesarepointedtowardyou.Fullyextendyourfeetandlegs.You’llknowwhenyourlegsandfeetareatfullextensionbecauseyourheelswillnaturallyliftoffthegroundwhilethebacksofyourthighsarepressedflatagainstit.Alsofullyextendyourback.Reachfortheskywiththetopofyourhead.

Donotslouch,slump,orcurlyourspineatanypointinthisstretch.

Nowyou’llfoldyourselfinhalffromthehips.Slowlyleanforwardoveryourlegs,slidingyourhandsdowntheoutsideofyourlegsasyouloweryourself.Remember,donotcurlorhunchyourback—keepitstraightandfullyextended.Don’tbendyourknees,either.Yourfirstgoalistobendyourselfinhalfatthewaistuntilyourhandsgripyourfeetandyoucankissthegroundbetweenyourcalves.Whenyoucanstretchthatfarcomfortably,keepgoing.Yourultimategoalistoextenduntilyoucankissyourtoes.Showthemhowmuchyouappreciatethemforcarryingyouaroundallday!Alsotouchthemwithyour

appreciatethemforcarryingyouaroundallday!Alsotouchthemwithyourchin.

Holdthatpositionforamoment,feelingitstretchyourlowerspineandthebacksofyourthighs.Thengraduallyliftyourselfbackuptotheseatedposition.

Don’tworryifyoucan’tkissyourtoestoday.Withdailypractice,youwill.Andyourlowerbackandhamstringswillblessyouforit.

CROSSEDSEATEDSTRETCHES

Sitonthegroundwithyourkneesbentandyourrightlegfullyontopoftheleft,rightfootonleftthighinthehalflotusposition.Yourbackshouldbestraightandfullyextended.Leanforwardoveryourlegs,withoutlettingyourbackcurl.Keepleaninguntilyoucanslidethepalmsofyourhandsacrossthegroundandkisstheground.Don’thunkerorhunch.Keepyourbackfullyextendedandarchedasyoufoldyourselftotheground.Holdthatpositionforamoment;thenslowlyrisebackuptotheseatedposition.

Foldyourselfforwardagain,butthistimecurlyourbackandextenduntilthetopofyourheadtouchestheground.Holdthispositionforamoment.

Risetoasittingpositionagainandrelaxforamoment.Nowstretchfromsidetosideaswell.Leanyourupperbodyasfarasyoucanoveryourleftsideandhold

thatpositionforamoment.Kissyourkneeandtoeswhileyou’rethere,toshowthemyourappreciation.Rise,andrepeattheleantotheright,kissingthatkneeandtoes.

Situpandrelaxforamoment.ThestretchyoujustperformediscalledDanPan.

Nowyou’regoingtoperformthestretchcalledSonPan.Remainsittingwithyourrightfootonyourleftthigh,andpullupyourleftfootsothatitisonyourrightthighinthefulllotusposition.Leanforward,foldingyourselfinhalffromthewaist,keepingyourbackarchedandfullyextended.Slideyourhandsacrossthegroundandcontinuetoloweryourselfuntilyoucankisstheground.

Situpandrelax.

Foldyourselfinhalfatthewaistagain,curlingyourbackthistimeuntilthetopofyourheadtouchestheground.Whileyou’redownthere,extendyourarmsbehindyourbackandashighasyoucantowardthesky,withthewristsbentsothepalmsfaceforward.

Holdforamoment;thensitupandrelax.Leanyourbodytotheleftuntilyoucankissthatknee.Thentotheright,kissingthatknee.Situpandrelax.

Doesn’tyourlowerbackfeelgreatwhenyou’redone?You’llfeelyourselfstanding,walking,andsittingmorecomfortablyallday.

Meditation

Flattenyourheart.Pingchangxin .

Chinaisblessedwithmanymountainranges.ThefivemostfamousandreveredinBuddhisttraditionareMountTaitotheeast,MountHuatothewest,MountHengtothenorth,anotherMountHengtothesouth,andMountSonginthecenter,inHenanProvince.TheSongmountainrangeiswhereShaolinTempleislocated.

Thereare72smallermountainsintheSongrange.InShaolintradition,those72mountainsareequallydividedinto36yinand36yang—or36plusand36minus.Theyinandtheyangbalanceandcanceleachotherout.Thereisnoplus,andnominus.

ThisreflectstheuniversalbalancethatisthegoalofChanBuddhism.Nobirth,nodeath.Nosuffering,nodesire.Nodistractions.Weacknowledgethiswhenwechant“AMITUOFO!”threetimesbeforeasessionandthreetimesafter.Theybalanceeachotherout.Theycanceleachotherout.Noplus,nominus.

InChanBuddhism,thereisasaying:“Flattenyourheart.”Thisdoesnotmeanthatyoushouldactlikearobot,withnoemotions.Butitdoesmeanthatyoushouldnotgetdistractedbytheemotionalhighsandlowslifethrowsatyou.Masteringyourlifeincludesmasteringyouremotions.Thinkabouthowoftenyouremotionsarereactionstootherpeopleortoexternalforcesyoucan’tcontrol.Whenyoureactwildly,youaregivingupmasteryofyourlifetosomebodyorsomethingelse.Ifsomeoneisrudeorinsultingtoyou,forinstance,youmightbedepressedfortherestoftheday.That’sadayyouwasted.Ifyoumissyourbusandarelateforwork,youmightbeinabadmoodallday.That’salsoadayyouwasted—notjustforyourselfbutforeveryoneelsewhomyoudistractedwithyourfoulmood.

Toflattenyourheartmeansnottoletthoseexternalforcesyankyouaroundanddistractyoufromyourgoalofpolishingandperfectingyourlife.Itmeansunderstandingthatthepersonwhomakesyouangryorsadisn’ttheonewhoruinsyourday—youruinyourdaybythewayyoureact.Itmeanstostayrelaxedandbalancedinmind,heart,andbody.It’satremendouswasteofchitogojumpingfromhighhighstolowlows,fromreallygooddaystoreallybadones.

Everydayisagift.Whenyoubreakupwithsomeone,itfeelslikethesaddestdayofyourlife.Thenyoufallinloveagain,andyoufeellikeexplodingwithjoy.That’slife.It’sfullofsorrowandjoy,highsandlows.Thetrickisnottoletitthrowyououtofbalancebuttoliveeachdayasitcomes,happytobealive.

Keepitsimple.Flattenyourheart.Bemindfulofthebeautifulgiftyourlifeisatthismoment.

“AMITUOFO!AMITUOFO!AMITUOFO!”

SESSION10PushingPalmStrikeFistPunch

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

Beginbypracticingtheprevious26exercises.

StillfallingonyourbehindtryingtodothosePuBusplits?Don’tbeembarrassed.You’veonlybeendoingthemforafewdays.Itcantakedaysorweekstofullymastertheharderstretches.Don’tgiveup.Thinkofthefeelingofpridewhenyouhavethemalldownpat.You’velearnedthemall.Nowit’samatterofpracticingandperfecting.

Solet’smoveontosomefunstuff—thebasickungfustrikes,stances,andkicks.

Pleaserememberasyouarelearningthesewonderfulstrikesandkicksthatyouarenot“learninghowtofight.”Ifyoueverdidgetintoarealfight,nomoveyou’relearningherewouldbeofanyuse.You’repracticingkungfutolearnintrinsicphysicalandspiritualharmonies;toenhanceyourreflexesandbalance,yourspeedandpower;todevelopselfrespectandself-confidence.Thetruekungfuwarriordoesn’tgolookingforfights;hespreadspeaceandlovebyfullyexpressingthebeautyofalllife.

PUSHINGPALMSTRIKE(TuiZhang)

TuiZhang(pronouncedtweejang)isincorporatedintomanykungfumoves,solearningitcorrectlynowwillbeofgreathelptoyouasyouprogressthroughtheprogram.

Standstraightandrelaxed,feettogether,handsatsides.Nowlearnhowtoquicklyassumethe“ready”position,doingitsmartly,likeasoldiersnappingtoattention.InChinese,“Ready!”is“Yubei!”(pronouncedyoobay).Callitouttoyourselfwhenyousnapintoposition.Then,whenyoustrike,callout“Zou!”(pronouncedtzo).Itmeans“Go!”

Yubei!Quicklyspreadyourfeettoacomfortabledistance,slightlymorethanshoulderwidth,and,withyourarmsclosetoyourbody,rapidlybendyourelbowsstraightbackandslideyourhandsuptoyourwaist,withyourpalmsflatandfacingthesky,fingerspointingstraightaheadofyou.Doitsmartly,withsnap.

Theedgesofyourpalmsshouldbeonyourwaist.Curlyourthumbsintightoveryourpalms.Thisistoprotectyourthumbs.Ifyouwereactuallystrikinganobject(oraperson)andyourthumbswerehangingout,theycouldgetbentbackwardpainfully,orevenbroken.Curlthosethumbsintightandholdthemthere.Thinkofyourhandasthebladeofaknife,allonesolidpieceofsteel.InChinesetheysay“Wuzhipinlong” —“Fivefingerstogetherasone.”

Nowforthestrikeitself.Tolearnit,we’llbreakitdownintoaseriesofseparatemovementsandthenputthemalltogetherinsequence.

Youcanbeginwitheitherhand.Forthisexample,let’smakeittherighthand.

Zou!Inonesmooth,quickmotion,strikeyourrightarmstraightoutinfrontofyouatshoulderheight.Fullyextendthearm.Yourwristshouldbendsothatyourfingersarepointingtowardtheskyandtheouteredgeofyourpalmispointingstraightahead.Remembertokeepthatthumbcurledintight.Don’tmoveyourfeet.Keepthemsolidandflatontheground.Yourshoulderwillturnslightlytofollowyourarmasitstrikes,butdon’toverturnorovertwistyourbody.Remember,asalways,tokeepyourbodyfullyextended,chestout,headandchinhigh.Let’scallthishandposition1.

Withoutmovinganyotherpartofyourbody,turnyourpalmsothatitisfacingyou,andthetipsofyourfingersarepointingleftata90-degreeangle.Thisishandposition2.

Gotthat?Nowput1and2togetherintoonefluidmovement.Withyourrightarm,strike,andturnyourpalmtohandposition2.Tryitafewtimesuntilyou’vegotthehangofit.

Addtheleftarm.First,dosteps1and2withtherighthand:Withtherightarm,strike,andturnyourrightpalmtoposition2.Asyouareturningyourrightpalm,begintostrikewithyourlefthand,crossingbehindyourrightwristasitstrikes

forward.

Asyourleftarmisreachingfullextension,simultaneouslyloweryourrightarmtoitsstartingposition.ThinkofamonkatShaolinTempleinhisrobeswiththeflowingsleeves.Imaginethatwithhislefthandhe’slightingincenseonthealtar.Ashereacheswiththathand,heuseshisrighthandtobrushhisleftsleevedownhisarm.

Whenthefullmoveiscompleted,yourleftarmshouldbestraightoutinfrontofyou,withtheedgeofyourpalmforward,inhandposition1.Yourrightarmhasslidbacktoitsstartingposition,palmup,theedgeofyourpalmagainstyourwaist.Thisiscalledchamberingyourpalm.

Understand?Nowputitalltogetherintoasmoothsequenceofmoves.Practiceitslowlyatfirst,asasetofdistinctarmandhandpositions.Rightarmtohandposition1.Righthandtoposition2.Lefthandcomesupbehindtheright.Lefthandstrikesasrightarmslidesbacktothewaist.Aslefthandturnstoposition2,rightarmisbeginningtostrike.Righthandstrikes,asleftarmslidesbacktowaist…andsoon.

Doit20times—twocountsof10—speedingitupasyourarmslearnthesequence.Doitallasonesmoothconcertofmovesforyourarms.Yourtwoarmsshouldbeconstantlyalternating,oneextendingoutandstrikingattheexactsametimeastheotherslidesbacktoyourwaist.Theybalanceeachotherout—noyin,noyang,noplus,nominus.Right,left,right,left.Yi,er,san,si…

Asyoulearntospeedupthemovement,strikewithrealsnap.Imaginethatyourarmsarerubberbands,snappingoutandbackveryquickly,extendingandretractingwiththesamespeed.Youknowhowmucharubberbandhurtswhenyousnaponeagainstyourskin?Therubberbanditselfisjustathinlittlebitofelastic.Butwhenyoustretchandsnapit—ow!Thinkofyourstrikeslikethat.Snap!Pow!

You’llfindthatthesmootherandfasteryoustrike,thelessyouhavetothinkaboutit.Andthelessyouthinkaboutit,themoreitbecomescompletelyinstinctiveandnatural.Justlikelife—themorerelaxedyouare,themorecomfortable,themorenatural,themorepoweryoucanexpress.Don’tthink—justdoit!

There’sasimplifiedversionofTuiZhangyoushouldalsopractice,becauseyouwilluseitlater.Itmerelyleavesouthandposition2.Practiceitnow:Strikewithyourrightpalm.Donotturnyourpalmtoposition2.Instead,swiftlyextendyourleftarmforastrikeattheexactsametimethatyourrighthandslidesbacktoyourwaistintothechamberingpalmposition.

Strikewiththeleftpalm,andinstantlystrikeagainwithyourrightasyourlefthandslidesbacktoyourwaist.Andsoon,alternatingleftandrightstrikessmoothlyandswiftly,yourarmsalternatingliketwopistons,snappingoneoutandtheotherbacksimultaneously.Remember,asalways,tokeepyourbodyfullyextendedatalltimes.

Practicethis20times.

Beautiful!

FISTPUNCH(ChongQuan)

Standstraightandrelaxed,feetclosetogether,armsatsides.

Yubei!Justasyoudidatthestartofthepalmstrike,quicklyspreadyourfeettoslightlymorethanshoulderwidth,smartlybendyourelbowsback,andslideyourhandsuptoyourwaist,palmstowardthesky.Butinsteadofhavingyourpalmsflat,thistimecurlyourfingerstomakefists.InChinesetheysayofthisfist-makingaction,“Woquanrujuanpian” .Itmeansthatit’sliketherollingactionoftwohandstwistingstrandsintoarope.Fromnowon,thiswillbereferredtoas“chambering”yourfists.Thisisthestartingpositionforthefistpunch,ChongQuan(pronouncedchongchwan).

Youcanbeginbystrikingwitheitherfist.Forthisexample,let’smakeittherightfist.

Zou!Strikewithyourrightfist,snappingyourarmupandoutlikeyou’rethrowingapunchstraightfromyourshoulder.Asyourarmshootsout,rotateitsothatwhenyoustrike,thepalmofyourfistisfacingthegroundandthebackofyourhandisfacingthesky.Doitinonesmooth,twistingextension.Thetwistgivesthepunchextrapower.Thinkofthelasttimeyoutriedtodriveanailintoahardplasterwall.Itwasn’teasy.Youkeptpoundingthenailwithahammer,probablybendingthenailbeforeyoumademuchofadentinthathardwall.That’swhyacarpenterusesascrewandapowerdrill.Tzzt—inablink,thatscrewdigsfirmlyintothewall,andyou’rereadytohangapaintingfromit.It’sthesameprinciplebehindthistwistingpunch.Thetwistingactiongivesitextra

power.

Nowstrikethesamewaywiththeleftfist,andatexactlythesamemoment,slideyourrightfistbackandchamberitatyourwaist.Asyourleftarmistwistingout,yourrightarmistwistingback.InChinesetheysay,“Gunchu,gunru”—“Twistout,twistin.”Thetwoarmsshouldbemovingsimultaneouslyandintotalharmony,liketwoscrewspistoninginandout,inandout.

Doitslowlyuntilyourbodygetsthelogicofit;thenspeeditup.Aswiththepalmstrikes,you’llactuallyfindthatasyoubegintodoitfaster,you’llalsobedoingitmorefluidlyandnaturally.Andthefasteryoudoit,themorepowerfulthepunch.Snapyourarmsoutandbackwiththespeedofrubberbands.Right.Left.Right.Left.Remembertotwistthepunchlikeapowerdrillrotatingascrew—tzzt!Punch!Retract!Punch!Retract!Punch!Retract!

Awesome!Keeppracticingthesetwostrikes,palmsandfists,untilthey’reinstinctiveandyoucandothemwithrealspeedandpower.They’reintegraltomuchofwhatyou’regoingtobelearninginthecomingsessions.

Meditation

MybodyisagiftfrommyparentsandfromBuddha.Iwasgivenittouse.Iwillnotwastethispreciousgift.

OurbodiesaregiftsfromourparentsandfromBuddha,andweweregiventhemtouse.Ifyoudon’tuseyourbody,itbecomeslikeanabandonedcar.Youcanalmostfeeltherustforminginyourjoints.Then,whenyouneedit—whenyouhavetoruntocatchabus—itwon’tstart.That’swhyit’simportanttomaintainyourmentalandphysicalcondition.

Asweallknow,obesityhasreachedepidemicproportionsintheUnitedStates,andit’sspreadingthroughouttheworldasmoreandmoreculturesimitateWesternlifestylesanddiets.Sifuteachesthat21st-centurytechnologyisafantasticgift.Wedon’thavetowalkeverywhere.WecanflyfromtheUnitedStatestoChinaovernight.Withourcellularphones,wecancallanyone,anytime,fromanywhere.

Butatthesametime,allthistechnologycanmakeuslazyandoverweight.Aswegainweightandavoidphysicalexercise,ourbodiesfallapart.Theextrapoundsstrainourbacks,knees,ankles,andjoints.Wesitatcomputersallday,puttingstressonournecksandshoulders.Daybyday,thebodyfallsapartalittlemore.

Withoutbalance,ablessingcanbecomeaburden.Youtrulycanhavetoomuchofagoodthing.Let’ssayapersonseesthatafriendishavingtroublewalking,soshegivesherapairofnew,comfortablewalkingshoes.Thatisablessing.Butsupposeshegivesher10pairsofshoes?Nowshehastocarrythoseextra9pairs,whichmakeswalkingalittlemoredifficult.Whatifshegivesher100pairs?Howfarcanshewalknow?Theblessinghasbecomeaburden.

It’sablessingtoliveinaworldwherewe’resurroundedbyallthistechnologyandwehaveanabundanceoffoodtoeat.Butifweeattoomuch,ifweletthetechnologymakeuslazy,theseblessingscanveryliterallyturnintoaburden—theburdenofextraweight.Thatextra100poundsyoucarryaroundeverydayislikethose100pairsofshoes.

Lifeissobeautiful.Itmayseemlikealongtime,butit’sveryshort.Whenyouareachild,youhavenoresponsibilities.Adultstakecareofyou,giveyouclothesandfood,keepyousafeandhappy.Thenyouleaveyourparents’home

clothesandfood,keepyousafeandhappy.Thenyouleaveyourparents’homeandgooutintotheworldonyourown.Youstudy,youbeginacareer,yougetmarried,youhavekids.Youmayalsobegintothinktoomuch,worrytoomuch,confuseyourself,andforgettoenjoyallthesebeautifulthingsthathavecomeintoyourlife.

Lifeisshort.Fromthedayyouleaveyourparents’housetothedayyoudiemightbe40,50,80years.Thatmayseemlikealongtime.Butsubtractallthetimeyouspendasleepduringthoseyears.Allthehoursyouspendeating.Allthedaysyouaresick.Alltheholidaysyouspenddoingnothing.Allthedaysyouwakeupwithnochianddon’tfeellikedoinganything.Whenyoutakeoutallthosedaysandnights,howmanyhoursdoyoureallyhavelefttoseriously,honestly,100percentexpressthebeautyofyourlife?

Getup!Lifeisforliving.Lifeisaction.Lifeisexercise.Weexpressourselvesthroughouractions.OurbodiesareagiftfromourparentsandfromBuddha.Don’twastethegift!Useit.Freeyourbodyandyourmind.Enjoyyourbeautifullifeeveryday,everyhour,everysecond.

“AMITUOFO!AMITUOFO!AMITUOFO!”

SESSION11BowStance

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

Beginwithyourdailyroutine,practicingeverythingyou’velearned.

Todaythingsreallygetfun.Todayyoubegintounderstandwhyyou’vebeenstretchingsohard,practicingyourmovesandyourstrikessodiligentlyeveryday.Becausetodayyoubegintointegratethemintoyourfirstreallycoolsetofkungfumoves,thebowstance,orGongBu.(Bumeans“step.”)DuringtherestoftheShaolinWorkout,you’lllearnthebasicstancesthatarethefoundationforallotherkungfumovements.Thekungfustudentwhodoesn’tlearnthesestancesmightaswelltrainIceland-style:Seethepolarbears,andrunaway!

GongBuisanorchestrationofseveralmovementsyou’vealreadybeenpracticingasseparateelements.Takeyourtime.Keepatit.Trainharder.You’llgetit.Andyou’regoingtolovethefeelingofaccomplishmentwhenyoudo.

BOWSTANCE(GongBu)

You’regoingtolearnGongBu(pronouncedgungboo)intwoversions:a“traveling”version,inwhichyoumarchacrosstheroom,andastationaryversion,whichyoucandostandinginoneplace,literallyanywhere—inyourbedroom,inahotelroom,attheoffice,inthekitchenwhileyou’rewaitingfortheteapottowhistle.

TRAVELINGVERSION

GongBucoordinatesseveralpartsofyourbodyinseveralmovements.Thinkofitisasacombinationofthehamstring/GongBustretchyoupreviouslylearnedbutwithpalmstrikes.Let’sbreakitdownintoseparatesteps.

Beginbystandingstraightandrelaxed,withyourfeetclosetogetherandyourhandsatyoursides.

handsatyoursides.

Yubei!Inonequickmotion,slideyourhandsupyourlegstoyourwaist,andchamberyourfists.Asyou’redoingthat,snapyourheadtotheleft90degreessothatyourchinisinlinewithyourshoulder—justlikeyoudowhenyou’redoingtheeyefocusexercises.Seethedolphins?

Zou!Turnyourwholebody90degreestotheleft,pivotingyourfeetwithoutliftingorspreadingthem.Asyouturn,bringyourrightarmupandoutatchestheight.Don’textenditfullythistime—bendyourelbowsothatyourarmiscurlingoutinfrontofyourchest.Openthatfistsothatyourfingersarepointingtotheleft,inthesamegestureyoulearnedyesterdaywhendoingthepalmstrikes.Andwhileyou’reopeningthatfist,alsoopenyourleftfistsothatyourlefthandisopenatthewaist,palmup,fingersstraight,thumbtuckedin—fivefingerstogetherasone,asthoughyourlefthandwereaknifebladeyou’reholdingatyourwaist,gettingreadytostrike.Whenyou’vecompletedthe90-degreeturn,yourwholebodyshouldbefacingthedolphins.Keepyourshouldersandupperbodystraight,yourbackfullyextended.

Gotit?Justtrydoingthatturnslowlyafewtimesuntilyourbodyunderstands.Don’ttakeastepormoveyourfeetexcepttopivottheminthesamespot.

Nowkeepaddingelements.Whenyou’vecompletedtheturn,liftyourleftleginfrontofyou,bendingtheknee,untilyourthighisatleastwaisthighandparalleltotheground(higherifyoucandoitcomfortably).Angleyourraisedlegtotheright;thisway,yourleftlegisdefendingyourgroinandlowerbodywhileyourrightarmisdefendingyourupperbody.Keepyourrightlegfullyextendedwiththekneelocked.

(Somestudentsstartoutthinkingthatbendingthatkneewillimprovetheirbalance.Theoppositeisinfacttrue—forbestbalance,keepthatlegfullyextended.Thinkofaskyscraperclimbing100storiesormoreintothesky.Itsstraightwallsandgirdersgiveitthestrengthtostandthattall.Ifthewallswerebentorcrooked,itwouldtopple.Sifusaysthisistrueofyourwholelife—themorefullyyouextendyourlife,themoreyou’reabletofindbalance.)

Nowtocompletethemovement.StepdownintotheGongBustrike,bringingyourleftfootdownwiththetoespointingforward.Yourthighshouldbeparalleltotheground,orlowerifyoucan.Atexactlythesametime,strikewithyourleftpalm.Yourleftpalmshouldcompletethestrikeasyourleftfootlands.Strikequickly,withchi—pow!Sifusaysthatwhenyoustrike,movethemountain!Asyoustrikewiththelefthand,slideyourrightpalmbacktoyourwaist,thebladeofyourfingerspointingforward,palmtowardthesky.

JustasintheGongBustretchesyou’vebeenpracticing,youshouldfullyextendyourbodywhenyoustrike,withyourchestforward,yourbackstraight,yourheadandchinup.Don’tleanoveryourleftleg—extendyourupperbodytowardthesky.Yourrightlegshouldbeextendedstraightbehindyou,kneelocked,rightfootfirmlyplantedonthegroundandpointedasclosetoparallelwithyourotherfootasyoucomfortablycan.Rememberalsotocloseyourgroinwhenyoustrike.

Practicethismoveuntilyourbodyunderstandsit.Pivot,raiseyourleftlegandleftarm,stepdownintotheGongBustrike,andstrikewithleftpalmwhileyourleftfoothitstheground.Doitagain.Andagain.Gottheidea?Good!

Sowecontinue.Let’s“travel.”Todothat,wealternateleftstrike/leftleg,rightstrike/rightleg.

Dotheentiremove,fromthebeginning,strikingtotheleft.Now,fromthatposition,turnyourlefthandsothatthefingersarepointed90degreestoyourright.Atthesametime,liftyourrightlegandtuckyourrightfootbehindtheleftknee,keepingtheleftkneebent.Dothiswithoutliftingyourbodytostandingheight—staydownatstrikingheight.

GodownintoaGongBustrikewithyourrightfoot,strikingwithyourright

GodownintoaGongBustrikewithyourrightfoot,strikingwithyourrightpalmasyoudo.Whileyoustrikewiththerightpalm,theleftoneslidestoyourleftwaist.

Doyouseewhythisiscalledthe“traveling”versionofGongBu?Fromwhereyoustarted,you’vetakentwostepstowardthedolphins,executingapalmstrikewitheachstep,firstlefthand/legandthenrighthand/leg.YoucouldkeepmarchinglikethisallthewaytoMiami,pushingthatmountainintotheocean!Strikeleft,strikeright,strikeleft.

Yes,GongBuisdefinitelythemostcomplexseriesofmovesyou’velearnedyet.Itisalsoamongthefewmostimportantstancesinallmartialarts.AnyonewhopracticesthemartialartsmustunderstandGongBu.Doyouseehowallyou’redoingiscombiningelementsyou’vealreadybeenpracticingseparately?Thisiswhatyouhavebeenpracticingthemfor;nowyou’recombiningtheminbeautifulharmonyandcoordination.Don’tworryifyoumessupatfirst,confusethemovements,loseyourbalance.Youwillmasterthemifyouwantto.Practicereallydoesmakeperfect.

Asyou’regettingthesequenceofmovesdown,keepperfectingyourform.Fullyextendyourarms,yourlegs,yourupperbody.Keepyourshouldersstraight,yourchestandheadhigh.Keepyourgroinclosed.Feelthechiflowingallthewayintotheedgeofyourpalmwhenyoustrike.Movethemountain!

STATIONARYVERSION

Ifyou’redoingtheShaolinWorkoutinyourbedroom,hotelroom,oroffice,you’regoingtopalm-strikeawalllongbeforeyoureachthedolphins.ThereweremanytimesoverthecenturieswhentheShaolinmonkswereoutlawedandhadtopracticetheirmovesinsmallplaces,too,insecret,atthedeadofnight.That’swhytheysay,“Quandawohuzhidi” —“Youcanpracticekungfuinthespaceatigerliesdownin.”Sothere’sastanding-in-one-placeversionofGongBu.

First,executeaGongBustriketoyourleft.Now,insteadofcontinuingtomarchinthatdirection,you’regoingtoturnaroundandstrikeintheoppositedirection.Turnyourbodytotheright,pivotingyourleftfootandcomingaround180degrees.Atthesametime,curlyourleftarmaroundinfrontofyourchestasyouliftyourrightleg,withyourkneebentandgroinclosed.

Nowstrike,bringingyourrightfootdownasyoustrikewithyourrighthand.Fullyextendyourentirebody,andstrikewithsnapandchi.

Nowyoucanturnbackagaintowardthedolphins.Pivotyourrightfoot,turningyourbody180degreestotheleftwhileyoucurlyourrightarmaroundinfrontofyourchest.Liftyourleftlegatthesametime.Strikewithyourleftpalmasyouplantyourleftfoot.

See?Youjuststruckinbothdirections,totheleftandtotheright,withoutmovingawayfromyourstartingposition.Practiceuntilit’snaturalandyoudon’thavetothinkaboutit.

Beautiful!Youlooklikearealkungfuwarrior!UmaThurmanwouldbejealous.

Note:Don’tfeelfrustratedifyoufindyourfeetgettingtangledatfirstoryouforgetwhichhandstrikeswithwhichfoot.Yourbodywilllearnwithpracticeandrepetition.Don’tthinkaboutittoohard,oryourfeetmaytripoveryourbrain!IfyouworrytoomuchaboutlearningGongBu,youwon’tgettosleeptonight,andtomorrowyou’llhavenochifortrainingharder.

Keepatit.Soonyou’llbeexecutingGongBuasnaturallyasyouwalk.Withdedicatedtraining,itwillbecomethatinstinctive.

Meditation

EveryonehasBuddhainsidehimorher.

Therearealmost7billionpeoplelivingtodayintheworld.ChanBuddhismteachesthatthismeansthereare7billionBuddhasonearthrightnow.That’sbecauseBuddhistsbelievethatBuddhalivesineachandeveryoneofusandthatallthingsintheuniversecanbecomeBuddha.

Youdon’tneedtobeaBuddhisttoseethebeautyandtruthofthisconcept.Sifubelievesthatthereareasmanypathstoenlightenmentastherearelivingbeings.Eachofusmustcreatehisorherownpath.Itdoesn’tmatterwhichspiritualleaderyoufollow.Buddha,Moses,Jesus,Muhammad,andtheothergreatspiritualleadersallteachusthesamesimpletruths:todogood,andnottodobad;tohelpyourself,helpothers,andhelptheworld;tospreadpeace,love,respect,andunderstanding.

ChanBuddhistsbelieveyouhaveBuddhainyourheart,justlikepeopleintheWestsayyouhaveGodinyourheart.That’swhyyoushouldloveandrespecteachandeveryperson,justasyouloveandrespectyourself.Buddha,orGod,createdthisbeautifuluniverseandyourwonderfullife.Youmusttrulyunderstandandappreciatethatgift.

“AMITUOFO!AMITUOFO!AMITUOFO!”

SESSION12FrontSlapKick

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

Beginwithyourusualroutine,runningthroughallyourexercisesandmoves,fromthewriststretchtoGongBu.

FRONTSLAPKICK(Caijiao)

Yesterdayyoulearnedyourfirststance.Todaylearnyourfirstkick.Itincorporatesbothyourlegsandyourarms,solet’sbreakitdown.

Justlearnthelegsfirst.Youcanstartwitheitherfoot,butforthisexamplestartwitharight-legkick.

Standstraightandrelaxed,feettogether.

Yubei!Quicklychamberyourfistsatyourwaist,andatthesametimetakeasmallstepforwardwithyourleftleg,footfullyextended,ontoyourtoes.Keep

bothkneeslockedandyourbodyfullyextendedfromyourtoestothetopofyourhead.Ifyouhavehair,yourhairshouldbeextended,too!

Nowyou’regoingtokickwithyourrightleg.

Zou!Inonesmoothmove,keepingbothlegsstraightandbothkneeslocked,kickyourrightlegstraightupinfrontofyouasyouplantyourleftfootfirmlyontheground.Yourrightfootshouldbefullyextendedsothatyourtoesareinastraightlinewithyourleg.Kickupashighandasquicklyasyoucanwithoutbendingyourkneeorleaningyourbodyforward.Whenthekickreachesitshighestpoint,loweryourlegatthesamespeedasyoukickedup.Yourfootshouldlandonthetoes.Atthesametime,extendyourbodyevenhigherthanbefore—reachforenlightenmentwiththetopofyourhead!

Trythatright-legkickafewtimes.It’scriticalnottobendyourknee.Yourlegshouldscissorstraightupfromthehip,upashighasyoucankick,toespointed,andthendownuntilyourtoestouchtheground.Whenthosetoestouchtheground,allyourweightshouldbeonyourotherleg.Touchyourtoeslightlytotheground.AsyoumasterCaijiao(pronouncedsy-jow)andtheotherkicksintheShaolinWorkout,trytoexpressanexplosionofchiatthetopofeverykick,likethecrackofawhip—pow!Sifusaysthatwhenyoukick,itshouldbelikelightning,andwhenyourtoestouchdown,itshouldbeaslightasafeather.

Nowlearntokickwithbothlegs—right,left,right,left—kick-marchingacrosstheground.

Yubei!Assumethereadyposition,leftfootforwardonitstoes.

Zou!Kickwiththerightleg.Thistime,don’tstopwhenthetoesofyourrightfoottouchtheground.Godirectlyintoaleft-legkick.Yourrighttoestouchtheground.Yourrightheelcomesdowntothegroundasyourleftfootkicksupofftheground.Kickashighandfastwithyourleftlegasyoucan,kneelocked,toespointingstraightoutinlinewiththeleg.Crackthewhipatthetopofthekick—pow!Thenbringthatfootdownlightlyonitstoes.

Keepgoing—marchingforward,kickingwitheverystep.Yourlefttoestouchtheground,leftheelcomesdownasyoukickupwiththerightleg.Rightlegcomesdown;leftlegkicksup.Don’tpausebetweenkicks.Kickmarchtowardthedolphins.Kickleft!Kickright!Kickleft!Kickright!Don’tstop!Don’tstop!Don’tleanforward.Backstraight!Headup!Chestforward!Shoulderssquare!Howhighcanyoukickwithoutbendingyourknees?Kicklikeyou’retryingto

Howhighcanyoukickwithoutbendingyourknees?Kicklikeyou’retryingtokicktheleavesoffthetopsofthetrees.

Fabulous.

Nowaddthefinalelement—yourarms.

Yubei!Assumethereadyposition:leftlegforward,toestoground,kneelocked,fistschamberedatwaist.

Zou!Kickstraightupwithyourrightleg.Atthesametime,asquicklyasyouexecuteastrike,extendyourrightarmandslapyourfootatthehighestpointofthekick.Then,withthesamespeed,chamberthatfistatyourwaistasyoulowerthatlegtothetoes.Reallysnapthatarmoutandbacklikearubberband—pow!Don’tforgettofullyextendyourbodywhenyourfootlands.

Understand?Practiceitafewtimes.

Nowtravel.Executeaslapkickwiththerightfoot.Assoonastherighttoestouchtheground,executealeftkick,snappingyourlefthandoutandbacktoslapthatfootatthepeakofthekick.Asthelefttoesland,gointoarightslapkick.Andsoon,marchingtowardthedolphins.

Ifyoudon’thavespacetomarcharoundin,youcanpracticethesekicksinonespot.Kickright,kickleft,kickright,withouttraveling.

Don’tfeelbadifatfirstyourlegcan’tgetuphighenoughtoreachyourhand.You’llgettherewithpractice.Sodon’tcheatbyleaningforward,bybendingyourknees,orbyliftingyourheelofftheground.Don’tworryaboutgoingslow.Justkeepmovingforwardeveryday,challengingyourself,encouragingyourself,masteringyourself.

Daybyday,youwillkickhigher,faster,andstronger,noquestion.

Meditation

IfIrunawayfrommyproblems,theywillonlyfollowmeanddefeatme.

Ifyourunawayfromaproblemorachallenge,it’snotgoingtodisappear.Itwillfollowyouanddefeatyou.

Today,standandfaceyourproblemsandchallenges,whatevertheyare.Forexample,let’ssayyou’rehavingaprobleminyourmarriageorrelationship.Sometimespeopledon’tfaceaproblemanddon’tcommunicatewitheachotheraboutit.Theybothpretendtoignoreitandhopeitjustgoesaway.Butthatproblem,whateveritis,won’tsimplydisappear.Ifthetwoofyoudon’tfaceitandfixittogether,itwilllivewithyouandintrudeonyourlifetogether.Remindyourselvesofthefirstdayyoumet.Youlookedsohandsomeandbeautifultoeachother.Youcherishedandlovedeachothersomuch.Yourespectedeachothersodeeply.Wherearethosetwopeoplenow?

Imagineyou’reafighterinaring.Theotherfighterwantsnothingmorethantobeatyouup.Youmusthavetheconfidencetofacehimandtaketheblowssothatyoucanfightback.Ifyouturnawayanddon’tfacehim,you’llneverseehimcoming,andhe’llbefreetopunchyou,kickyou,slapyou,biteyourear—whateverhewants!Thatfighterisaproblemyou’renotfacing.

ThinkofyourShaolinWorkouttraining.Ifyoucan’tfaceabitofpainorasoremuscle,thatbecomesaproblemthatwillnevergoaway,andyou’llnevermakeprogressandtransformyourlife.Don’tturnawayfromit.Don’tthinkaboutit—justdoit!

“AMITUOFO!AMITUOFO!AMITUOFO!”

SESSION13HorseStance

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

Gothroughyourentireroutine.Morechi!Trainharder!

HORSESTANCE(MaBu)

Today,learnanotherstance:MaBu(pronouncedmahboo),thehorsestance.YouwilllearnthreeversionsofMaBu:atravelingversion,aone-stepversion,andastationaryversion.

TRAVELINGVERSION

MaBuincorporatessteps,fistpunches,andheadmovements.Learnthetravelingversionfirst,instages,beginningwiththearms.

Standstraightandrelaxed,feetclosetogether,handsatyoursides.

Inonesmoothmovement,squeezeyourshouldersandtuckyourarmsinfrontofyousothatyourelbowsaretogetherinfrontofyourstomach,yourforearmsaretogetherinastraightlineperpendiculartoyourchest,andyourfistsaretogether,thebacksofyourhandsfacingout,theedgesofyourpalmspressedtogether.Tuckyourchin.It’slikeaboxerblockingpunches.Thetopsofyourfistsshouldbeaboutatchinheight.Don’traisethemsohighthatyoucan’tseepastyourknuckles.Lookstraightoutinfrontofyouasfarasyoucan.Lookallthewaytoyourbeautifulfuture.

Nowyouwillstrike—adoublestrike,usingbothfistsatthesametime.Inoneswiftmove,punchouttotheleftandrightsimultaneously,snappingyourarms

outtoyoursidesatshoulderheight.

Thinkofitastwosidefistpunchesexecutedsimultaneously;insteadofpunchingstraightinfrontofyou,onefistatatime,you’repunchingstraightouttoyoursides,bothfistsatthesametime.Yourarmsshouldfullyextendinasinglestraightlineoutthroughtheshouldersfromfisttofist.Yourelbowsshouldbelocked.Fullyextendyourupperbodyandopenyourchestwidewhenyoustrike.Pow!

Yourheadandeyesareinvolvedaswell.You’repunchingyourfistsoutinbothdirectionssimultaneously—butwhoareyoupunching?Youneedtolook,inbothdirections,veryquickly.Whenyoustarttostrike,youstarttomoveyourheadsothatyourarmsandyourheadfinishatexactlythesameinstant.Asyoupunchyourfistsout,snapyourheadtotheleftandthentoyourrightinonequickmovement:Lookleft—boom—right!

Yourheadshouldbecompletingthemovejustasyourfistscompletethepunch.Attheendofthisdoublepunch,yourfistswillbefullyextendedtoeithersideatshoulderheight,andyourheadwillbeturned90degreestotherightsothatyourchinisoveryourrightshoulder.

Gotthat?Nowtryitagain,onlyalternatingthedirectionofyourheadsnaps.Bringyourarmsbacktogetherinfrontofyou,elbowsandforearmstogether,fistsatyourchin.Nowstrike!Asyourfistspunchout,lookquicklytoyourright,thenleft.Right—boom—left!Attheendofthestrike,yourheadshouldbeturned90degreestotheleftthistime,chinoverleftshoulder.

Practicethestrike,alternatingtheleftandrightheadturns.Let’sdoit10times.Yi—right.Er—left.San—right.Si—left.…

Fantastic.

Addthelegs.Standstraightandrelaxed,withyourfeetclosetogetherandyourhandsatyoursides.

Nowyou’regoingtoloweryourselfintoasquat.Keepingyourleftfootfirmandflat,takeacomfortablesteptotherightwithyourrightfoot.Keepyourbodyfacingforward.Don’tturnyourbody,anddon’tmoveyourleftfootatall.Justtakeasteptotherightwithyourrightfoot.

Atthesametimethatyoustarttosteptotheright,begintoliftyourarmsinfrontofyouthewayyou’vejustbeenpracticing,withyourelbowsandforearmstogetherandyourfistsatyourchin.Yourarmsandyourlegsshouldcompletetheirmovesatexactlythesameinstant.

Asyourrightfootstepsdownflattotheground,bendbothofyourkneesandcomedowninasquat.Squatsothatyourthighsareparalleltotheground.Yourlegsandhipsshouldbewide-opensothatyourkneesareaiminginoppositedirections,onekneepointingtothedolphins,theotherpointingtothepolar

directions,onekneepointingtothedolphins,theotherpointingtothepolarbears.Yourtoesshouldbepointingforward.Asyoucompletethesquat,bringyourarmstogetherinfrontofyou.

Yourupperbodywillbesuspendeddirectlyinthemiddle,equidistantfromyourknees.Keepyourbackstraightandfullyextended—don’tleanforward.Holdyourheadhighandstraight.Thinkofyourheadasabellsuspendedbyachainstraightuptothesky.Also,don’tstickyourbuttocksoutbehindyou.Thiswillcauseyourupperbodytoleanforward.Liftyourbuttandtuckitintight.Youshouldbeonestraight,perpendicularlinefromthebackofyourheaddownyourspineandtoyourbuttocks.Anotherwaytothinkofthisisthatyourthreechicenters—yourDentieninChinese —shouldbeperfectlyinline.YourupperDentienisthespotinthecenterofyourforehead,betweenyoureyebrows.YourmiddleDentienisthespotinthecenterofyourchest.Andstraightdownfromthat,exactly1.3inchesbelowyournavel,isyourthirdDentien.Theyshouldformastraightlineperpendiculartotheground.

Practicetakingthatsteptotherightandbringingyourarmstogetherinfrontofyouuntilyou’vegotit.Remembertokeepyourupperbodyfullyextended.

Stand,relax,andpracticesteppingtotheleftwiththeleftfoot.It’sthesameactions,justtotheleft.

Gotit?Beautiful.

Nowaddthestrikes.Let’sbeginbysteppingtotheright.Standandrelax,withyourhandsatyoursides.Takeasteptotherightwithyourrightfootandgodownintothesquat.Atthesametime,bringyourarmstogetherinfrontofyou,withyourfistsatyourchin.Remembertokeepyourupperbodyfullyextendedandtotuckinyourbutt.Lookfaroutoveryourknucklesandseeyourfuture.

Strikewithbothfistssimultaneously,andatthesametimesnapyourheadleft,thenright.Bam!

Practicethisrightstepandstrikeuntilyou’vegotit.Alternatethedirectionofyourheadsnapsasyourepeatthestep—firstleft-right,thenright-left,thenleft-rightagain.

Practicetheexactsamemoves,onlysteppingtotheleftwithyourleftfoot.

Fabulous!Youlooklikeafiercewarriorridingintobattle,clockingyour

Fabulous!Youlooklikeafiercewarriorridingintobattle,clockingyourattackersonbothsidesasyourhorsechargesthroughthem.

Nowlearnhowtotravel.Youcanbeginineitherdirection,butforthisexamplelet’sstartwitharightstep.Standstraightandrelaxed,handsatyoursides.Takeyoursteptotherightandgointoyoursquat,atthesametimeasyoubringyourarmstogetherinfrontofyou.Lookfaroutoveryourknuckles;thenstrike—pow!—snappingyourheadleft,thenright.

Nowyoutravel.Pivotonyourleftfootandsimultaneouslyliftyourrightfootandtuckitbehindyourleftkneeasyouturnyourwholebodyaroundinaforward(counterclockwise)arc.Comearound180degrees,untilyou’refacingtheoppositedirectionfromwhereyoujuststartedthepivot.Bringyourright

footdownflat,toespointingforward.Don’tliftyourbodyasyouexecutethispivotingturn—staydowninthesquat.Also,asyou’returning,don’tdropyourarms—keepthemupandextendedatshoulderheightinthestrikeposition.

Then,asyourrightfootstepsdowntotheground,swiftlyfoldyourarmstogetherinfrontofyou,elbowstogether,fistsatchinheight.Lookfaraheadforaninstant.Nowstrike,snappingyourheadright,thenleft.

Keeptravelinginthesamedirection.Pivotonyourrightfootthistime,tuckingyourleftfootbehindyourrightknee,andturnyourbody180degreesinaforward(nowclockwise)arc.Remembernottoriseoutofthesquat,andtokeepyourarmsextendedinthestrikepositionwhenyouareturning.Asyoustepdownwithyourleftfoot,bringyourarmstogetherinfrontofyou.Lookstraightahead.Nowstrike,snappingyourheadleft,thenright.

Understand?PracticethistravelingversionofMaBuuntilyourbodygetsit.RemembertokeepyourupperbodyfullyextendedandyourthreeDentiensaligned.Andneverliftoutofthesquatasyoutravel.

Magnificent!

ONE-STEPVERSION

JustaswithGongBu,youcouldkeepsquat-marchingMaBustrikesallthewaytothedolphins.Butyou’regoingtorunintoawallorafencebeforeyoureachthem.SothereareversionsofMaBuyoucandoinsmallerspaces.

First,theone-stepversion.

Godownintothesquat,andstrike.Pivotononefoot—let’smakeittheleftforthisexample.Turnyourbodyinaforward(counterclockwise)arc180degrees,andstrike.

Nowpivotonthesamefoot,theleftone,andturnyourbodyaroundanother180degreesinaforward(counterclockwise)arc.Whenyoucompletetheturn,strike.Remembertoalternatetheheadsnaps,left-right,right-left.

See?YoujustexecutedtwoMaBustrikes,facinginoppositedirectionswithoutmovingfromonespot.Yourpivotfootneverleavesthegroundandisalwaysinthesamespot.

Practicethisversion10times.Yi—pivot-strike.Er—pivot-strike.San—pivot-strike.Si—pivot-strike.

STATIONARYVERSION

YoucanpracticeMaBuwithoutmovingyourfeetatall—inyourbedroom,ahotelroom,theoffice,abusstoporsubwayplatform,orontopoftheconferenceroomtableduringalongconferencecall!Gointothesquatandexecutethefistpunches,snappingyourhead—pow!Maintainthesquat.Don’tmoveyourbodyorfeetatall.Justtuckyourarmsbackintothechestposition,fistsatchin.Lookfarahead.Punchagain.Andrepeat.Youcankeeprepeatingthesepunchesforaslongasyoucanholdthesquat.Alternatethedirectionofyourheadsnapseachtime.Lookright-left,thenleft-right,thenright-left.…Practicethis10times.

Youlookstriking!KeeppracticingthesevariationsofMaBuuntiltheendofyoursessiontoday.Whenyou’redone,you’llfeelnewstrengthinyourthighs,buttocks,shoulders,andarms.Feelswonderful,doesn’tit?Itlookswonderful,too.

Meditation

Mylifeisaworkofart,andIamtheartist.

Ourbodiesarebeautiful,likemusicorworksofart.Ourbodieshaverhythmandmelodies,likemusic.Theyhavebeautyandform,likeart.Livingisanartform.Youcreateyourlifethewayanartistexpressesherselfthroughasculptureorasong.Whenyouexerciseyourbodyandyourmind,buildingphysicalandmentalstrengthanddiscipline,you’resculptingyourselfintoabeautifulworkofart.That’swhytheycallitmartialarts.You’repolishingyourbody,polishingyourmind,andpolishingyourlife.

Whatkindofartworkdoyouwanttobe?Createit!

“AMITUOFO!AMITUOFO!AMITUOFO!”

SESSION14Review

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

Todaygothrougheverythingyou’vebeenlearningandpracticingsofar.Lookathowmuchyou’velearned!Only2weeksago,youmighthaveknownnothingaboutkungfu.Todayyou’repracticingthesebeautiful,complexstrikes,stances,andkicks.Howcoolisthat?Goaheadandfeelproudofwhatyou’veaccomplished.

TodayisthemidwaypointinyourShaolinWorkouttraining.Inthecomingsessions,youwillteachyourselfsomeamazingmovesthatjustacoupleofweeksagoyouneverwouldhavebelievedyoucoulddo.Staydetermined.Staydisciplined.Stayrelaxedandfocused.Keeptraining.Gothroughyourentireroutineeveryday.Feelhowgreatitistokeepimprovingatit,perfectingyourforms,stretchingalittlefarthereveryday,kickingalittlehigher,punchingalittlefaster.Morechi!Trainharder!

InthefirsthalfoftheShaolinWorkout,you’veseenyourselfaccomplishthingsyouneverwouldhavebelievedyoucould.Takethatsenseofself-respectandapplyittoyourwholelife.Thereisnothingyoucannotaccomplishifyouwantto.

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

PARTTHREE

SESSION15FrontSlapKickwithArmRotation

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

Beginwithallyourusualtraining,upthroughSession13.Nowlet’slearnanewkick.

FRONTSLAPKICKWITHARMROTATION(LunbiCaijiao)

ThisisavariationonCaijiao,thefrontslapkickyoulearnedinSession12.LunbiCaijiao(pronouncedlun-beesy-jow)addsarmmovementsbasedonthearmrotationsyou’vebeendoingsincewaybackinSession3.Learnitinsteps,beginningwiththearms.

Standstraightandrelaxed,feettogether,yourbodyfullyextended.

Yubei!Holdyourrightarmstraightoutinfrontofyouatshoulderheight,palmflatandfacingtheground,fingerspointingstraightahead.Crossyourleftarmin

frontofyourchestandplacethepalmofyourlefthandinyourrightarmpit,palmtowardtheground.

Zou!Withouttakingasteporopeningyourstance,turnyourbody90degreestotheright,pivotingonbothfeet.Whenyoubegintoturn,alsobegintorotateyourarms.Slideyourleftarmdownthefrontofyourbodyandthenupuntilit’sstraightouttotheleftsidefromyourshoulder.

Simultaneously,rotateyourrightarmupandouttothesideuntilitisalsopointingstraightouttotheright.Followyourrightarmwithyourheadtotheright,snappingyourchinoveryourshouldersothatyou’relookingstraightdownyourrightarmtoyourfingertipsandbeyond.Completeyourpivot,yourarmrotation,andyourheadsnapalltogetherattheexactsamemoment.

Nowpivottotheleft,turningbackthewayyouwereoriginallyfacing,andatthesametimetakeasmallstepforwardwithyourleftfoot,landingonyourtoes.Asyoupivot,keepyourleftarmrigidandunmoving,thefingerspointinginexactlythesamespotthroughthiswholeturn.Rotateyourrightarmdownclosetoyourbodyanduptowardyourleftarm,atthesametimethatyoubegintokickwithyourrightleg.Keepyourkneelocked,yourfootandlegfullyextended,thetoesofyourrightfootpointed.

Nowyouslap-kick:Slapyourleftpalmwiththebackofyourrighthand,andalmostsimultaneouslyslapyourrightfootwithyourrightpalm.Fromtheslap,quicklyextendyourleftarmtoyourside,palmdown,and155degreesfromyourbody.Simultaneouslyloweryourrightlegtolandlightlyonitstoes.Whenyouslap-kick,extendyourentirebodyup.Reachforenlightenmentwiththetopofyourhead.Slap-kickwithexplosive,whip-crackingpower—pow!—andpopyourbodyintofullestextension.Don’tcheatbyleaningyourbodyforwardorloweringyourleftpalm.You’donlybecheatingyourself.

Understand?Practiceitnow.Ifithelps,learnitinstages.Repeatthepivotingturnsandarmrotationsfirst,untilyourbodyhaslearnedthem.Thenaddtheslapkick.

Nowpracticetraveling,kickingonlywiththerightleg.

Learntotravel,alternatingrightandleftkicks.Theleftkickissimplythereverseoftherightkickyou’vebeenpracticing.

Executearightkick.Whenyourrighttoesland,leaveyourfootthere—don’tbringyourfeettogether—andextendyourleftarmstraightoutinfrontofyouatshoulderheight,andplacethepalmofyourrighthandinyourleftarmpit,palmtowardtheground.

Pivotandturnyourbody90degreestotheleft.Whenyoubegintoturn,alsobegintorotateyourarms.Slideyourrightarmdownthefrontofyourbodyandthenupuntilit’sstraightouttotherightsidefromyourshoulder.Simultaneously,rotateyourleftarmupandouttothesideuntilitispointingstraightouttotheleft.Followyourleftarmwithyourheadtotheleft,snappingyourchinoveryourshouldersothatyou’relookingstraightdownyourleftarm

toyourfingertipsandbeyond.Completeyourpivot,yourarmrotation,andyourheadsnapattheexactsamemoment.

Pivottotheright,turningbackthewayyouwereoriginallyfacing.Asyoupivot,keepyourrightarmrigidandunmoving,thefingerspointinginexactlythesamespotthroughthiswholeturn.Rotateyourleftarmdownclosetoyourbodyanduptowardyourrightarmasyoubegintokickwithyourleftleg.

Nowyouslap-kick:Slapyourrightpalmwiththebackofyourlefthand,andalmostsimultaneouslyslapyourleftfootwithyourleftpalm.Fromtheslap,youquicklyextendyourrightarmtoyourside,palmdown,155degreesfromyourbody,andsimultaneouslyloweryourleftlegtolandlightlyonitstoes.

Gotit?Nowyoucankickwithyourrightlegagain,andthentheleft,andthentheright,slap-kickingyourwaytothedolphins.

PracticetravelingwithalternatingrightandleftLunbiCaijiaokicksuntilyourbodyunderstandsit.Rememberatalltimestokeepyourformsharp,yourbodyfullyextended.Addspeedandpowerasyoulearnit,andtrytoexpressthatexplosionofchiatthemomentoftheslapkick.You’llfeelproudoflearninganotherbeautifulkick,andyou’llfeelitstrengtheningandtoningyourwholebody,fromyourtoestothetopofyourhead.

Meditation

Paradiseisinsideme.

Wealllovetogoawayonvacation.Tositonsomesunnybeach,drinksomecold“specialwater,”watchthedolphinsplayinthewaves,plantourtoesinthesand,andhavenothingtodobutrest.“Thisisparadise!”wesighhappily.

Butwhydoweloveitso?Becauseit’sachangefromourdailyroutine.Ifallyoueverdidwassitonthebeacheverydayofyourwholelife,withnothingtodo,nothingeverchanging,nomentalstimulation,dayinanddayoutforyourentirelife,it’sguaranteedyou’dgoscreamingmadwithboredom.

Eachofushasthepowertocreateourownparadise.Paradiseisnotsomebeachonadistantislandorsomeotherplaneofexistence.Paradiseiswithinyou,inyourheartandinyourmind.Paradiseisrighthere,whereveryouare!SifusaysthattheU.S.A.ShaolinTempleisParadiseIsland,rightintheheartofManhattan.

Youcreateyourownlife.Youmakeitheavenorhell.Destinyisnotsomethingthathappenstoyou.Youmakeyourowndestiny.

Thefoolishpersonwaitsforgoodthingstohappentohim,asthoughhe’sgoingtowakeuponemorningandfindthebedshoweredwith$100bills.Iffortuneandsuccessjustcametous,allthecasinosinLasVegaswouldbeoutofbusiness.Fortune,success,happiness—theyrarelyjustfallinyourlap.Youmustgraspyourlifeandsharpenit.

Whenyouopenyourheartandmindtotheworld,thewholeworldopensuptoyou.Whenyoupolishyourbodyandmind,youpolishyourlife.Youradiatecalm,confidence,andpeace.You’relivinginharmonyandbalance,whereveryouare.That’sparadise!

“AMITUOFO!AMITUOFO!AMITUOFO!”

SESSION16Half-CrossedSeatedStance

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

Executeyourentireroutine,fromwristrotationsupthroughLunbiCaijiao.Noticehowyou’reimprovingeverysinglesession?Applause,applause.

HALF-CROSSEDSEATEDSTANCE(XieBu)

Thisbeautifulsequenceofmoves,calledXieBu(pronouncedshee-ehboo),involvescrouchingandstrikingtooneside,thenturningyourentirebodytocrouchandstriketotheoppositeside,andthenturningbacktocrouchandstrikefromtheoriginalposition.Itrequirescoordinatingyourarms,legs,head,andbody.Let’sbreakitdownintoitsseparateelements,beginningwiththelegsandthenthearmsandbodyandhead;thenwe’llputthepiecestogether.

Standstraightandrelaxed,feettogether.You’renotgoingtouseyourarmsyet,sojustputyourpalmsinfrontofyourchestlikeyou’reprayingormeditating.

Liftyourleftfootacrossyourrightshin,kneebent.Bendbothyourkneesandplantyourleftfootinfrontoftheright,withthetoespointing45degreestotheleft.Crouch,withyourlegscrossedandyourleftkneeoveryourright,aslowasyoucanwithoutlosingyourbalance.Butdon’tletyourkneestouchtheground.

Asalways,keepyourupperbodystraightandfullyextended,yourshoulderssquaredandyourheadup.

Gotit?Practicethisstepuntilyoucandoitsmoothlyandfirmly,withoutwobblinglikeyou’redoingSleepingStylekungfu!

Nowlearntoturnandpivot.Executethecross-leggedcrouchyou’vebeenpracticing,withyourleftkneeoveryourright.Pivotonyourfeettoturnyourbodytotheright,makinga360-degreeturnsothatyou’refacingfrontagainwhenyoucompleteit.Gointoanothercross-leggedcrouch,thistimewithyourrightkneeoveryourleft.

Pivotonyourfeetandturntotheleft,makinganother360-degreeturn,andgointoanothercrouch,nowwithyourleftkneeoveryourright.

Practicethesepivotingturnsandcrouchesuntilyou’vegotthem.You’redoinggreat.

Nowlearntodothearmrotation,headturns,andstrikewithoutusingyourlegs.Standstraightandrelaxed,feettogether.Withyourpalmsflat,crossyourwristsoveryourgroinlikeyou’reprotectingyourprivates.InChinesethisisdescribedas“Shizichazhanghudangqian”( ).Youcanstartineitherdirection,butforthisexamplebeginwithyourrightwristcrossedontopofyourleft.

Rotateyourarmsclockwise.Remembertofullyextendyourarmsandwholebody.Whenyou’retraining,you’realsostretching,andyou’llfeelitdowntoyourtoes.Leadwithyourrighthand,raisingitfromyourgroininaflatarcacrossyourchestandthenuppastyourleftshoulder.Whenyourrightarmis

almoststraightupbesideyourhead,begintofollowwithyourleftarm,rotatingoutinaflatarctoyourleftside.Continuerotatingyourrightarmupoveryourhead,andthendown,untilyourarmisdownatyourrightside.Simultaneously,yourleftarmrotatesstraightupbesideyourhead,fingertipspointedtothesky.Ifyouwereaclock,yourarmswouldbepointingto6o’clock:yourrighthandpointingdownatthe6,yourlefthandupatthe12.

Continuetorotateyourarmsandbendyourelbowstobringyourforearmstogetherinfrontofyournavel,yourleftforearmontopoftheright,yourrightpalmfacingup,leftpalmdown.

Understand?Practicethisarmrotationseveraltimesuntilyou’vegotit.

Gobacktothestartandaddtheheadturns.Rotateyourarms.Asyourotateyourarms,yourheadfollowsyourrightpalm.Turnyourheadtotheleftasyourrightpalmrotatesuppastyourleftshoulder,andthentotherightasyourrightarmrotatesdowntoyourrightside.Keepyourheadfacingrightasyoubringyourarmstogetherinfrontofyou.

Nowforthestrike.You’regoingtostriketotheleftwithyourleftpalm.Rotateyourarmsandbringthemtogetherinfrontofyournavellikeyou’vejustbeenpracticing.

Remembertoturnyourheadtotheleft,andthentotheright,sothatyourfaceisturnedrightasyoubringyourarmstogetherinfrontofyou.Strikeoutquicklywithyourleftpalmtoyourleftside,likeabladeslicingthroughtheair,withyourpalmdownandyourarmatabouta45-degreeangletotheground.Attheexactsametime,snapyourheadtotheleftandsimultaneouslychamberyourrightfist.Pow!

Whenyoustrike,makesureyourarmisfullyextendedouttoyourside.Don’tletitgobackbehindyou.Fromyourrightshouldertoyourleftfingersshouldbeonestraightline—justlikeyoushouldbestraightforwardinlife,notlivingsnake-style!

Also,whenyoustriketotheleftandchamberyourrightfist,pullyourrightshoulderback,openingyourchestwide.Thisisusingthepowerofoppositessoyoustrikewithexplosivepower.Bam!

Practicethisarmrotationandleftstrikeseveraltimesuntilyoucandoitsmoothlyandswiftly.Gotit?Great!

smoothlyandswiftly.Gotit?Great!

Nowpracticestrikingtotheright.It’sexactlythereverse.Crossyourwristsoveryourgroin,leftwristontopofright.Rotateyourarmscounterclockwise,leadingwiththeleft,andbringyourforearmstogetherinfrontofyournavelwithyourrightforearmcrossedontopofyourleft,rightpalmdown,leftpalmup.Asyourotateyourarms,yourheadfollowsyourleftpalm,turningfirsttotherightandthentotheleft.Strikequicklytotherightwithyourrightpalm,andatthesametimechamberyourleftfistwhilesnappingyourheadtotheright.Makesureyourrightarmisfullyextendedtoyourside.Don’tletitgobackbehindyou.Andremembertousethepowerofopposites,pullingyourleftshoulderbackwhenyoustrikeandopeningyourchestwidewhenyoustrike—bam!

Understand?Practicealternatingtheserightandleftstrikes.Dothem10times.Yi—rightstrike.Er—leftstrike.San—rightstrike.Si—leftstrike.…

Fantastic.

Thenextstepistocombinethearms,legs,body,andheadintoonemovement.Let’sstriketotherightfirst.

Standstraightandrelaxed,feettogether,wristscrossedinfrontofyourgroin,leftwristontopofright.Rotateyourarmscounterclockwiseandbendyourelbowstobringyourforearmstogetherinfrontofyournavel,rightarmontopofleft,rightpalmfacingdown,leftpalmfacingup.Don’tforgettofollowyourleftarmwithyourhead,turningyourheadtotherightandthentotheleft.Whenyoubringyourarmstogetherinfrontofyournavel,liftyourleftfoot.Attheexactsametimethatyouplantyourleftfootinfrontoftherightandbendyourkneesintoacrossed-leggedcrouch,striketotheright,chamberingyourleftfistandsnappingyourheadtotheright.Pow!

Understand?Practicethiscross-leggedXieBustriketotherightseveraltimesuntilyourbodyunderstandsit.

Youlookmagnificent.

Let’scontinue.You’vestrucktotheright.Nowyou’regoingtopivotandstriketotheleft.Here’showtodoit.

FromRightStriketoLeftStrike

Executethecross-leggedcrouchandstriketotheright.Nowpivotonyourfeettoturnyourbodytotheright,makinga360-degreeturnsothatyou’refacingfrontagainwhenyoucompleteit.Attheexactsametimethatyoubegintopivotandturnyourbody,begintorotateyourarms.Yourotatethemclockwise,withtherightarmleading.Rememberalsototurnyourhead,followingyourrightarmfirsttotheleftandthentotheright.

Atthehalfwaypoint—whereyouhavepivotedandturned180degrees—yourarmsshouldbeextendedstraightouttoyoursidesfromyourshoulders.Atthispointinthearmrotation,begintomakeasmallcirclewithyourrightarmsothatyourrightpalmturnsfromfacingdowntofacingup.

Continuetopivotandturnyourbody,comingaroundthefull360degreesto

Continuetopivotandturnyourbody,comingaroundthefull360degreestofacethewayyoustartedout.Noticethatasyoucompletetheturn,yourrightfootisinfrontofyourleft.

Asyoucompletetheturn,you’realsocompletingthearmrotation,bendingyourelbowstobringyourforearmstogetherinfrontofyournavel,leftarmontopoftheright,withtheleftpalmfacingdownandtherightpalmfacingup.Whenyoubringyourarmstogether,learnthemovementknownasShaolinQinNa ,whichmeans“capturing,”or“grappling,”anattacker’sarmorwristbetweenyourown.

Here’showyoudoit:Whenyouarebringingyourarmstogether,imaginethatyou’vecaughtanopponent’swristbetweenyourarms.Asyoucompletetheturnandgointothecross-leggedcrouch,continuetoturnyourcrossedarmsandyourupperbodyfarthertotheright,asthoughyou’repullingtheattacker’sarmdown,totherightandintoyourbody,usingyourbody’sweightandpower—whichwouldbeverypainfulforhim,aswellaspullhimoffbalance.

Andnowstrike,extendingyourleftpalmquicklytothesidelikeablade,atthesametimethatyouchamberyourrightfistandsnapyourheadtotheleft.Allmovementsshouldbecompletedatexactlythesamemoment,inoneexplosionofpower—thecross-leggedcrouch,theleftstrike,thechamberingofyourrightfist,andtheleftheadsnap.Bam!Yourattacker,whosearmyoucapturedwithQinNabeforeyoustruckhimwithyourleftpalm,ishittingtheground!

Understand?Practicethewholesequenceofmovesfromthebeginning.Executeacross-leggedcrouchandstriketotheright.Thenpivotonyourfeettoturn360degrees,rotatingyourarmsandbringingthemtogetherinfrontofyournavelasyouturn.Asyoucompletetheturnandgointoanothercross-leggedcrouch,rightfootinfrontofleft,addtheQinNagrapplingmovementwithyourbodyandarms,andthenstriketotheleft.Pow!

Gotit?Fantastic!

FromLeftStriketoRightStrike

Aftertheleftstrike,youcanturnaroundandstriketotherightagain.Justreversethedirection.Turnandpivottotheleft360degrees,rotatingyourarmscounterclockwise,withyourleftarmleading.Remembertofollowyourlefthandwithyourhead,turningitright,thenleft.Asyou’recompletingtheturnandassumingthecross-leggedcrouch(nowwithyourleftfootinfrontoftheright),bringyourforearmstogetherwithyourrightarmontopofyourleft,dotheQinNagrapplingmove,andthenstriketotheright.Bam!

PracticetheseXieButurnsandstrikesuntilyouunderstandthem.Strikeright,pivotandturn,strikeleft,pivotandturnintheoppositedirection,strikerightagain…andsoon.

Beautiful!YoulooklikeatrueShaolinwarrior.

AsyoukeeppracticingXieBuoverthecomingdays,you’lllearntodoitwith

AsyoukeeppracticingXieBuoverthecomingdays,you’lllearntodoitwithspeedandfluidity,completingeachturnwithanexplosivestrike.It’sabeautifulandpowerfulmove,andit’sgreatfordevelopingyourbalance,coordination,andstrength.You’lllovethefeelingofconfidenceyougetfrommasteringit.

Meditation

Confidenceisthekeytosuccess.

Sifuwantsyoutobeabletodefendyourselfandprotectothersiftheneedeverarises.Buthedoesnotteachanyofhisstudentsthefightapplicationsofthesemovements,becausehedoesn’twantyoutobelimitedinyourmind.Welearnkungfutofreeourmindsfromtoomuchthinking.That’swhyhealwaystellsyou,“Don’tthink.Justdoit.”Ifyouwereeverinarealfightsituationwhereyouhadtodefendyourselforsomeoneelse,ifyouthoughttoomuch,youwouldlose.Onceyou’vebeguntothink,you’vealreadylostthefight.Inarealfight,youmustreactquickly,instinctively,andwithcompleteconfidence.

AtShaolinTemple,Sifuwastaughtthattherearefourkeystosuccessinarealfight.Inorderofimportance,theyare:

Dan(“confidence”)Duan(“ashorttime”)Ji(“skills”)Shan(“movement”)

Noticethatdan,confidence,isthefirstandmostimportant.Ifyoudon’thaveconfidenceinyourself,don’tfight,becauseyouwillsurelybebeatenbyyourmoreconfidentopponent,evenifhehasnoji.

Nextinimportanceisduan,toactinashorttime,withspeed.Fromspeedcomespower.Don’tstandtherethinkingaboutit—actquickly,withcompleteconfidence.

Ji,skills,comesonlythirdinimportance.Ifyoudon’thavedanandduan—confidenceandquickness—yourhandsomeform,harmonies,andknowledgemeannothing.

Lastisshan,movement.Ifyoudon’thavedan,duan,andji,move—runaway!

Aswitheverythingelseinkungfutraining,thislessoncanbeappliedtoyourentirelife.Confidenceisthemostimportantkeytosuccessinallareasofyourlife.Believeinyourself.Trustyourself.Ifyoulackself-confidence,youcan’tgetthejobdone.Youwillfinditdifficulttosucceedinanyendeavor.Youwilllettheobstacles,problems,andtasksyourlifethrowsatyoudefeatyou.

willlettheobstacles,problems,andtasksyourlifethrowsatyoudefeatyou.Faceyourdaytodaywiththeconfidencethatyoucanhandleanytask,solve

anyproblem,andovercomeanyobstacle.

“AMITUOFO!AMITUOFO!AMITUOFO!”

SESSION17FrontFlexKick

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

Beginasusual,goingthroughyourentireroutine,fromwristrotationsstraightupthroughXieBu.

FRONTFLEXKICK(Zhengtitui)

Zhengtitui(pronouncedjung-tee-twee)shouldberelativelysimpletolearn,becauseitdoesn’thavesomany“movingparts.”Thatdoesn’tmeanitcaninstantlybemastered!Whenyoumasterthiskick,youwillbeabletodoitwithsuchprecisionthatyoucanvarythepointsofyourheadthatyourtoestouch,kickingyourforehead,yournose,yourchin,oryourearasyouwish.You’llbeabletoanswerthecellphonewithoutusingyourhands—nokidding!

Tobegin,breakitdownintoseparateelements.

Standstraightandrelaxed,fullyextended,feettogether.

Yubei!Togointothereadyposition,combinearmsandlegssimultaneously.Quicklyliftyourarmstogetherinfrontofyou,elbowsbent,andslapyourpalmstogetherinfrontofyourchin.Donotswingyourarmsouttoyoursidesandthenbackin—lifttheminfrontofyou.Asyouslapyourpalms,takeasmallstepforwardwithonefoot—let’smakeittheleftforthisexample—ontoyourtoes.Fullyextendyourentirebodywhenyoudothis,fromthetipsofyourtoestothetopofyourhead.Popyourbody!

Thenextmoveusesonlyyourarmsandhead.First,liftyourarmsstraightup,closetoyourhead,palmsforward,fingerspointingtothesky,andcrossyourhands.Followyourrighthandwithyourheadandlookup.

Nowquicklyloweryourarmsouttoyoursidesandslightlybackatshoulderheight,throwingyourchestopenandout,andsnapyourpalmsdownlikebladescuttingtheterriblethingsfromyourlife,whileyousnapyourheadtotheright.

Nowsnapyourpalmsupsothattheyarefacingstraightouttotheleftandrightandyourfingersarepointingup,atthesametimethatyousnapyourheadtolookforward.Seethedolphinsdancinginfrontofyou.

Youwillmaintainyourarmsinthispositionthroughtherestofthekick.

Practiceexecutingthisseriesofarm,palm,andheadmovementsafewtimes,doingthemquicklyandsharply.Snap!Snap!Snap!You’llbeusingthesamemovementswhenyoulearnthekickscalledLihetuiandWaibaitui.

Nowforthekick.

Zou!Takeasmallstepforwardwithyourleftfoot,plantingitflatontheground.Kickstraightuptowardyourheadwithyourrightleg,toesflexed,bothkneeslocked.Keepyourlegsandyourbodyfullyextendedwhenyoukick.Don’tbendyourlegs,anddon’tbendorleanyourbodyforwardintothekick.Keepyourbodyfullyextendedandyourchestopen,likeyou’reofferingyourlovinghearttotheworld.Also,don’tdropyourarmsorbendthemlikeyou’resurrendering!Keepthemfullyextendedstraightoutfromtheshoulderstothesides.

Holdyourhipsinwhenyoukick,toaimyourfoottowardyourhead.Don’topenyourhipsorkickouttotheside.

Kickyourchin,andatthatinstantpointyourtoesforlandingandfullyextendyourbodyevenhigher.Loweryourlegwiththesamespeedthatyoukickedup.Kickupanddownquickaslightning,expressinganexplosivewhipcrackofchiatthetopofthekick,andlandonyourtoes,lightasaleaf.

Understand?Practicethisrightkickuntilyourbodygetsit,fromthestartingpositiontolandingonyourtoes.

Gorgeous!

Whenyoucompletearightkick,youcanstepdirectlyintoaleftkick.Whenyourrightfootlandsonitstoes,takeasmallstepforwardwiththatfoot,andkickuptowardyourheadwithyourleftleg.Remembertokeepyourwholebodyfullyextendedfromyourtoestoyourhead,bothkneeslocked,andyourarmsfullyextendedtothesidesandalittlebehindyourshoulders.Whenyourleftfootlandsonitstoes,takeasmallstepforwardwiththatfootandthenkickupwithyourrightleg.Andsoon,kick-marchingtowardthedolphins.

withyourrightleg.Andsoon,kick-marchingtowardthedolphins.

Practicethisnow.Kickright,takeasmallstep;kickleft,smallstep;kickright…

Brilliant.YoucanpracticeZhengtituiindifferentversions.Ifyouwanttopracticethekickswithoutthearmsatfirst,foldyourarmsbehindyou,throwopenyourchest,andkick.Oryoucanlayapole,abroom,oramopacrossyourshouldersbehindyourneckandholdittherewithyourhands.

Also,inasmallspaceyoucanpracticeastationaryversion.Kickwithyourrightfootandlanditlightlyonitstoes,andthenkickwithyourleftfoot,andsoon,withoutmovingforward.Youcandothisholdingontosomethingbesideyouforsupport—awall,atree,astretchingbar,aporchrailing,abackyardfence.Youcantraineverywhere,becausethetempleiseverywhere.

Feelitworkingyourentirebody—yourlegs,buttocks,back,hips,groinmuscles,chest,arms,shoulders,neck,head.Don’tworryifyoudon’treachyourheadwithyourtoestoday.Youwill.Everydaythatyoutrain,you’llkickalittlehigher.Believeinyourself.Trustyourself.Haveconfidenceinyourself.

Meditation

Lifeissometimesbitter,sometimesspicy,sometimessour,sometimessweet.Butitisalwaysbeautiful.

WhenDaMoacceptedShenGuangashisdisciple,hetookhimupDrumMountain,infrontofShaolinTempleandbelowShao-shuMountain.It’scalledDrumMountainbecauseofitsflattop.DaModughimawellsohewouldhavewatertodrink,cook,andbathewith,andinstructedhimtostayupthere,meditating,for1year.

Thewaterofthewellwasbitter,butShenGuangendureditforayear.ThenhecamedownandaskedDaMo,“What’snext?”DaMotookhimbackupDrumMountainanddughimasecondwell.Thewaterofthiswellwasspicy.ShenGuangendured.

Attheendofthesecondyear,ShenGuangcametoDaMoandasked,“What’snext?”DaMotookhimbackupthemountainanddughimathirdwell.Thistimethewaterwassour.

Ayearlater,ShenGuangcametoDaMoandasked,“What’snext?”DaMotookhimbackupthemountainanddugafourthwell.Thistimethewaterwassweet.

AtthatpointShenGuangrealizedthelessonDaMowasteachinghim.Withoutspeaking,DaMohadtoldhimeverything.Whenyoubegintospeak,youcan’tstoptalking.Remindyourselftotalklessanddomore!

Here’swhatShenGuangunderstoodDaMowasteachinghim:Lifeislikethewaterinthosewells.Sometimesit’sbitter,sometimesit’sspicy,sometimesit’ssour,andsometimesit’ssweet.InChinesethat’sku(“bitter”),la(“spicy”),suan(“sour”),tian(“sweet”).It’slikethefourseasons:chun(“spring”),xia(“summer”),qiu(“fall”),dong(“winter”).That’spartofthebeautyoflife,thatitisalwayschanging,alwaysmoving.Thinkhowdullandtediouslifewouldbeifallyoueverhadtoeatwasjustherbsorjustcurryorjustsaltorjustsugar.Orifeverysingledaytheweatherwereexactlythesameasyesterday’sandtomorrow’s.Thinkofhowdullyouwouldbeifyouneverchanged,nevergrew,nevermoved,neverfacedanewchallenge,justremainedalumpofapersonfrombirthuntildeath!

Learntoappreciatethechangeandrichnessthatislife,inallitsmoods,allitsflavors,allkindsofweather.Somedayslifeseemseasyandgood;somedays

itsflavors,allkindsofweather.Somedayslifeseemseasyandgood;somedaysitseemsveryhardtoendure.Somedaysit’ssunnyandspringlike;somedaysit’shotandsummery;somedaysit’scoolandfall-like;somedaysit’swintryandcold.Onedayyoubreakupwithsomeoneyoulove,andthenyoumeetandfallinlovewithsomeonenew.

Whetherit’sbitter,spicy,sour,orsweet,lifeisalwaysabeautifulgift.Youcanappreciateitinallitsdiversityifyoukeepyourheartflat,likethetopofDrumMountain.

“AMITUOFO!AMITUOFO!AMITUOFO!”

SESSION18CrouchedStance

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

Tobegin,workthroughyourentireroutineasusual.

CROUCHEDSTANCE(PuBu)

PuBu(pronouncedpooboo)isagraphicreminderofwhyyou’vebeenrepeatingandrepeatingyourstretchestoincreaseyourflexibility.It’sbuiltdirectlyonthePuBuYatuistretchesyou’vebeenpracticing.

Tobegin,breakitdownintoitselements,startingwiththelegs.

Standstraightandrelaxed,fullyextended.Becauseyouwon’tbeusingyourarmsyet,justfoldthembehindyou.Youcanbeginwitheitherfoot;forthisexample,let’smakeittherightfoot.

example,let’smakeittherightfoot.

Bendyourkneeandliftyourrightleginfrontofyouashighandfastasyoucomfortablycan,footextendedandtoespointingdown.

NowexecuteaPuBustancetotheright.Quicklyextendtherightlegouttotheside,kneelocked,plantingtherightfootflat,righttoespointingstraightahead.Atthesametime,crouchwiththeleftleg,bendingtheleftkneeandloweringyourselfuntilyourleftthighisparalleltotheground.Yourleftfootshouldbepointing45degreestotheleft.Don’tgodownsolowthatyou’rerestingthebackofyourthighonyourlowerleg—that’scheating.Godownonlyuntilyourleftthighisparalleltotheground.Keepthatleftfootfirmlyplantedflatontheground.

AsyougodownintothePuBustance,leanyourbodytowardyourextendedrightleg.Fullyextendyourbody.Don’tcurlyourback,don’tleanforward,anddon’tleantotheoppositeside.Extendyourbodyasfarasyoucantotherightwhilemaintainingyourbalance.

Nowyou’regoingtogodirectlyintoaPuBuintheoppositedirection.Comebackuptocenter,youroriginalposition,fromtherightPuBu,liftingyourrightfootandputtingyourlegstogether.Standwithyourbodyfullyextended,liftyourleftlegashighandquicklyasyoucomfortablycan,andexecuteaPuButotheleft.

Fromthere,comebackuptocenter,legstogether,andgoinstantlyintoarightPuBu.Thencomeuptocenterandgointoonetotheleft.Andsoon,alternatingsidetoside.

Practicethisalternatingsequence10times.Yi—right.Er—left.San—right…

Gotit?Verygood.

Addarmrotationsandstrikes.

Standstraightandrelaxed,fullyextended,andcrossyourwristsinfrontofyourgroin,palmsflat,thesameasyoudoinXieBu.Youwillbestrikingtotherightforthisexample,socrossyourleftwristoveryourrightone.

Rotateyourarmscounterclockwise,justasyoudoinXieBu:Leadwithyourlefthand,swingingitinawidearcupoveryourheadanddowntotheleftside.Meanwhile,yourrightarmfollowsupoveryourhead.Yourarmsareat6o’clock,lefthandpointingtothe6,righthandtothe12.Don’tforgettofollowyourlefthandwithyourhead,turningrightandthenleft.

Asyoucompletethearmrotations,bendyourelbowstobringyourforearmstogetherinfrontofyournavel,rightarmontopoftheleft,rightpalmdown,leftpalmup.Simultaneously,liftyourrightfootandgointoyourPuButotheright.Asyouplantyourrightfoot,striketotherightwithyourrightpalmwhilechamberingyourleftfist.Extendyourrightarmandyourupperbodyasfullyasyoucantotherightwhenyoustrike.Yourgoalistoextendsofarthatyourright

youcantotherightwhenyoustrike.Yourgoalistoextendsofarthatyourrighthandstrikesoutoveryourextendedrightfoot.Also,remembertopullyourleftshoulderbackwhenyouchamberyourfist,poppingyourchestopenandusingthepowerofoppositestogivethestrikeextrachi.Bam!

Practicethisrightstrikeuntilyouunderstand.

Gotit?Marvelous.Continue.Followtherightstrikewithonetotheleft,simplyreversingdirection.Here’showtodoit.

ExecuteaPuBustriketotheright.Then,asyoucomeupoutofit,simultaneouslybegintorotateyourarmsclockwisethistime,leadingwithyourrightarm.Followyourrighthandwithyourhead,firsttotheleftandthentotheright.Yourlegs,arms,andheadmoveatthesametimeandintotalharmony.Asyoubringyourforearmstogetherinfrontofyournavel,liftyourleftfootashighandasquicklyasyoucomfortablycanandexecuteaPuButotheleft.Asyouplantyourleftfoot,strikewithyourleftpalmandchamberyourrightfist.Pow!

Understand?Andnowyoucancomeupoutofthatleftstrikeandstriketotherightagain.Andsoon,alternatingleftandright.

PracticealternatingtheserightandleftPuBustrikesuntilyourbodyunderstandsthem.Addmorespeedandchiwitheachrepetition.Strikeright—pow!Strikeleft—bam!Youlookawesome.

Nowaddonemoreelementtothesequence—ahopjump.Practiceitfirstwithjustthelegs,noarmrotationsorstrikes.Foldyourarmsbehindyourback.

ExecuteaPuBustancetotheright.Now,insteadofmerelyrisingandgoingintoaleftPuBu,hopupoffyourrightfootashighandasquicklyasyoucomfortablycanand,atalmostthesameinstant,liftyourleftlegashighandasquicklyasyoucomfortablycan.Forasecondyourbodywillbeintheair,bothfeetofftheground.ExtendyourleftlegtoyourleftasyougodownintoaleftPuBu.Andhey—don’tforgettofullyextendyourupperbody.Reachfortheskywhenyouhop-jump.

Tryit,practicingthishopjumpuntilyourbodyunderstands.

Nowaddthearmrotationsandstrikes.ExecuteaPuBustriketotheright.Now,asyouhopupoffyourrightfoot,rotateyourarmsclockwise,leadingwithyourrightarm,andcomedownintoaleftstrike.Remembertofollowyourrighthandwithyourhead,turningitleftandthenright.Thensnapyourheadtotheleftwhenyoudotheleftstrike.

Yourlegs,arms,andheadshouldallmoveatthesametimeandinperfectharmony,beginningandendingtheirmovesexactlytogether.

Practicethisrightstrike/hopjump/leftstrikesequenceuntilyouunderstandit.Yourarmsandlegsmaygetabitconfusedatfirst,butkeeppracticingandyou’llfindyourselfgettingbetteratitwitheveryrepetition.

Gotit?Bravo!Nowthatyouunderstandthesequence,youcankeepalternatingrightandleftPuBustrikesaslongasyoulike.They’resimplythereverseofeachother.ExecuteaPuBustriketotheright,hop-jumpupandexecuteaPuButotheleft,hop-jumpandexecuteaPuButotheright,andsoon.

Trydoingit10timesinarow,alternatingrightandleft.Yi—strikeright.Er—strikeleft.San—strikeright.Si—strikeleft.…Addspeedandpowerwitheachrepetitionuntilyou’reexecutingyourPuBuhopjumpsandstrikeslikeafearsomekungfuwarrior,leapingoffthegroundwiththeferocityofatiger.

Fabulous!

Meditation

Ican’tloveothersifIdon’tlovemyself.Ican’texpectotherstorespectmeifIdon’trespectmyself.

Kungfuisn’tjustanexerciseroutine.Itisaphilosophyoflife.Theactionisthephilosophy.Thephilosophyistheaction.Thetwoareinseparable,justastheheadandbodycannotbeseparatedandlive.

Throughkungfuyou’relearningmentalandphysicaldiscipline.You’rebeginningtodevelopabeautifulmindinabeautifulbody.You’repolishingyourbodyandyourmindtopolishyourlife,thebettertoexpressyourinnerandouterbeauty.Inmasteringyourbodyandyourmind,youwillmasteryourlife.Inrespectingyourbody,youlearntorespectyourself.Youcan’texpectotherstorespectyouifyoudon’trespectyourself.Youcan’tloveothersifyoudon’tloveyourself.

“AMITUOFO!AMITUOFO!AMITUOFO!”

SESSION19InsideCrescentKick

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

Beginwithyourusualroutine,allthewayupthroughPuBu.

Noticehowthefirststancesandkicksyoupracticedhavebecomemuchmorenaturalandfluidwithdailytraining.Keepincreasingyourspeedandextensionasyouexecutethem.Kickalittlehighertoday.Extendalittlefarther.Putmorechiintoyourentireroutine!

INSIDECRESCENTKICK(Lihetui)

Lihetui(pronouncedlee-huh-twee)isaninsidecrescentkick,becauseyoukickyourlegoutinanarcfromthehipandthenuptowardyourface.

Learnitinsteps.

Standstraightandrelaxed,fullyextended,feettogether.Now,exactlyasyou’vebeendoinginZhengtitui,quicklyliftyourarmstogetherinfrontofyou,elbowsbent,andslapyourpalmstogetherinfrontofyourchin,atthesametimethatyoutakeasmallstepforwardwithonefoot—let’smakeittheleftforthisexample—andlandonyourtoes.Fullyextendyourentirebodywhenyoudothis,fromthetipsofyourtoestothetopofyourhead.Remember,don’tswingyourarmsouttoyoursidesandbackinwhenyouliftthem.Liftthemstraightupinfrontofyouandslapyourpalms.

Thenliftyourarmsstraightup,closetoyourhead,palmsforward,fingerspointingtothesky,andcrossyourhands.Followyourrighthandwithyourheadandlookup.

andlookup.

Quicklyloweryourarmstoyoursidesandslightlybackatshoulderheight,andsnapyourpalmsdownlikebladeswhileyousnapyourheadtotheright.

Snapyourpalmsupsothattheyarefacingstraightouttotheleftandrightandyourfingersarepointingup,atthesametimethatyousnapyourheadtolookforward.Seeyourbeautifulfutureaheadofyou.Youwillmaintainyourarmsinthispositionthroughtherestofthekick.

Nowkickwithyourrightlegfullyextended,yourkneelocked,andyourrightfootflexedtoaimyourtoestowardyourhead.Donotkickstraightup.Kickfromtheoutsidein,about45degreesouttotherightandthenbackintowardyourface.Kickclosetoyourface.Sifusaysmakeitanewrule:Whenyouwashyourface,neveruseyourhands—useyourfeet!Whenyoukickclosetoyourface,expressanexplosionofchi,pointyourtoesforlanding,andextendyourbodyuphigher—popit!

Thenloweryourlegstraightdownthecenterasquicklyasitkickedup,landingsoftasafeatheronyourtoesinfrontofyou.

Understand?Practiceit.Remembertoflexyourfootasyoukickyourlegup,andthenextendyourfootandpointyourtoesasitcomesdown.Keepyourwholebodyfullyextendedasyoukick.Don’tbendyourkneesorleanyourbodyforward.Asyoukick,don’tturnyourbodyorwatchyourfoot—keepyourbodystraightandfullyextended,withyoureyeslookingstraightahead.Don’tdroporbendyourarms,either.

Youlookamazing!

Nowlearntotravel,alternatingrightandleftkicks.Executearightkick.Whenyourrightfootlandsonitstoes,takeasmallstepforwardwithyourrightfoot,andthenkickupwiththeleft.Kickfromtheoutsidein,towardyourface.Washyourfacewithyourfoot!Whenyourfootisclosesttoyourface,extendthetoesforlandingandextendyourbodyupward.Landyourleftfootonitstoes;thentakeasmallstepwiththatfootandkickupwiththeright.Andsoon,marchingtowardyourbeautifulfuture.

Practicethisnow,traveling10kicksforward.Yi—rightkick.Er—leftkick.San—rightkick.…

Ifyou’retraininginasmallspace,youcanalsoalternaterightandleftkicksstandinginoneplace.Executearightkick,landthatfootonitstoes,andthenexecutealeftkickwithouttakingastepforwardinbetween.Youcanalsouseawall,atree,astretchingbar,arailing,orafenceforsupportwhileyoulearn.

Fabulous.Don’tworryifyoucan’tkickashighasyourfacetoday.Keeptrainingeveryday,andyourkickswillkeepgettingalittlehigher.Remember,don’tcheatbyleaningforward.Keepyourbodyfullyextended.Reachforyourfacewithyourfeet.Soonyou’llbeabletokicksohighthatyoucanwashyourfacewithyourfeet.Andthen,withcontinuedpractice,you’llbekickinghigher.Noquestion!

Meditation

Beautifulbirdsalwayslandonthetopofthetree.Brilliantpeoplealwaysexpresstheirjourneysuphigher.

Haveyoueverseena“lazy”bird?There’snosuchthing.Birdsareconstantlyactive,constantlyexpressingtheirbeautifullivesintheirsongs,theirbrightfeathers,theirsoaringflightoverhead.Birdsareburstingwithchi!Andtheydon’thavetimetowastebeinglazy.Ifabirdweretoolazytofly,tohunt,tosing,itwouldneverfindamealoramate.

Physicallaziness,mentallaziness,andspirituallazinessreinforceoneanother.Whenyourbodyhasnoenergy,yourmindisdull.Youhavenochi.Yourlifeislikewaterrunningdownhill.Youwastesomuchtimejustlyingaround,noenergytomove,nointerestinanything.Andthen,beforeyouknowit,yourunoutoftimetowaste.

Noonereallywantstolivethatway.Watchthebirdsoverhead.Watchthemsoaring,arcing,zippingacrossthesky.Andthenobservewheretheyland.Thebeautifulbirdsalwayslandfirstatthetopofthetree.

Inyourlife,youshouldbereachingforthetopaswell.Don’tbelikewaterrunningdownhill.Belikethebeautifulbirds,explodingwithchi,soaring,singing,spreadingtheircolorfulwings.Expressyourselfthroughyourbody.Expressyourbeauty,insideandout.Liveyourwholedaywiththesamelevelofdedication,focus,andenergyyou’reputtingintoyourShaolinWorkout.Applythecheerof“Morechi!”notjusttoyourworkoutsessionsbuttoyourwholelife.

“AMITUOFO!AMITUOFO!AMITUOFO!”

SESSION20HollowStance

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

First,completeyourentireroutine,upthroughLihetui.Morechi!Trainharder!

HOLLOWSTANCE(XuBu)

XuBu(pronouncedshooboo)iscalledthehollowstance,becauseyourbacklegcarriesallyourweightandpower,whileyourfrontlegisweightless,asifitwerehollow.It’sacrouched,travelingstancethatenhancesyourbalance,coordination,andharmonies.

Let’sbreakthestancedowntoitselements,startingwiththelegs.

Standstraightandrelaxed,fullyextended.

Nowbendbothkneessothatyouareinacomfortablecrouch,almostlikeyou’resittinginaninvisiblechair.Stayinthat“seated”crouchandtakeasmallstepforwardwithonefoot—let’smakeittheleftfootforthisexample—andbringthatfootdownonitstoes.Thereshouldbenoweightplacedonyourleftfoot,nopower—again,asthoughthatlegwerehollow.Alltheweightandpowerareinyourrightleg.Bemindfulnottoleanforward—keepyourbackstraightandfullyextended.

Nowyou’regoingtocrouch-walkforward.Yourbodyshouldmaintainthesame

heightthroughoutthefollowingmovements.Don’trisebystraighteningyourknees.Keepthekneesbentsoyouremainintheseatedcrouchthroughout.Stepforwardwiththerightfootontoitstoesasyouplanttheleftfootflat.Thenjustkeeptraveling.Takeasmallstepforwardwithyourleftfoot,steppingontoitstoes,thentheright,thentheleft,movingforwardtowardthedolphins.Don’tcomeupoutoftheseatedcrouchatanypoint.Asalways,keepyourbodyfullyextended,headandchinup,shoulderssquare.Rememberthateachtimeyoustepforward,youplantthebackfootflatontheground.

PracticethesetravelingXuBustepsuntilyourbodyunderstandsthem.

Excellent.Nowaddthenextelement—armrotationswithapivotingturn.Youwilllearntwoversions:oneforpalms,theotherforfists.

Beginwiththepalmversion.Standstraightandrelaxed,fullyextended.Liftyourleftarmstraightaboveyourhead,palmforward,fingerspointingtothesky,andplaceyourrightarmstraightdowntoyourside,fingerspointingtotheground.Yourarmsareinthe6o’clockposition,withyourlefthandpointingtothe12andyourrighthandpointingtothe6.

Nowyou’regoingtousethearmrotationsyou’vebeenpracticingsinceallthewaybackinSession3.Asyoubegintorotateyourarms—theleftarmforwardanddown,therightarmbackandup—followyourrightarmwithyourhead,turningittotheright.Simultaneously,bendyourkneesandturnyourbodytotheright,pivotingonyourrightfoot.Donottakeastep;justpivot.Executealltheseactionssimultaneously,soyoubeginrotatingyourarms,turningyourbodyand

head,andbendingyourkneesallinharmony.

Continuerotatingyourarms.Whenyourrightpalmisaboveyourhead,snapyourpalmsothatitisfacingouttotherightandyourfingersarepointedforwardatabouta45-degreeangle.Keepaveryslightbendinthatelbow—don’toverextendit.Don’tbendyourwrist.Atthesametime,snapyourheadandturnyourbodytofaceforward,pivotingontherightfootasyoutakeasmallstepforwardwiththeleftfootontoitstoes.Asyoutakethatstep,placeyourleftpalmonyourupperthigh,withthethumbontheoutsideofyourthighandthefingersontheinside.Completealloftheseactionssimultaneouslyandinfullharmony.

Understand?Practicethesearmrotations,bodyandheadturns,andonestepforwardwithyourleftfootuntilyourbodyunderstandsit.Youlooksograceful!

Totravel,yousimplyrepeattheseactions,nowtotheleft.You’vetakenonestepforwardwithyourleftfootontoitstoes.Yourleftpalmisgrippingyourleftthigh;yourrightpalmisaboveyourhead.Begintorotateyourarms,therightarmdownandforward,theleftarmbackandup,andremembertofollowyourlefthandwithyourhead,turningittotheleft.Atthesametime,pivotonyourleftfootandturnyourbodytotheleft.Continuethearmrotations.Whenyourleftpalmisaboveyourhead,simultaneouslysnapthepalmsothatit’sfacingleft,thefingerspointingforwardatabouta45-degreeangle,snapyourfaceforward,andturnyourbodyforward.Alsoatthesametime,takeasmallstepforwardwithyourrightfootontoitstoesasyouplantyourleftfootflat,transferringtheweightandpowertotheleftleg.Asyoutakethatstep,placeyourrightpalmonyourrightthigh,thumbontheoutsideofthethigh,fingersontheinnerthigh.

Nowyoucankeepgoingforward,alternatingleftfoot,rightfoot.Tryit.Remembertomaintainthebended-kneescrouchthroughout.Don’triseoutofthecrouchandgobackdownintoitwhenyoutakeyoursteps.Rememberthatasonefootstepsforwardontoitstoes,youplantthebackfootflat,tocarryalltheweightandpower.And,ofcourse,bemindfuloffullyextendingyourbody,keepingyourbackstraight,shoulderssquare,headandchinup.

PracticethistravelingXuBuuntilyou’reexecutingitwithfullcoordinationofyourlegs,arms,body,andhead.

Fantastic!

Fantastic!

NowpracticeXuBuusingyourfistsinsteadofpalms.Everyotheractionisexactlythesame.

Standstraightandrelaxed,fullyextended.

Liftyourleftarmstraightupaboveyourhead,palmforward,fistpointingtothesky,andplaceyourrightarmstraightdowntoyourside,fistpointingtotheground.Yourarmsareinthe6o’clockposition,withyourlefthandpointingtothe12andyourrighthandpointingtothe6.

Asyoubegintorotateyourarms,theleftarmforwardanddown,therightarmbackandup,youfollowyourrightarmwithyourhead,turningittotheright.Simultaneously,bendyourkneesandturnyourbodytotheright,pivotingonyourrightfoot.Donottakeastep;justpivot.Executealloftheseactions

yourrightfoot.Donottakeastep;justpivot.Executealloftheseactionstogethersothatyoubeginrotatingyourarms,turningyourbodyandhead,andbendingyourkneesallinharmony.

Continuerotatingyourarms.Whenyourrightfistisaboveyourhead,snapitsothatyourthumbisforwardandyourfistispointingforwardatabouta45-degreeangle.Anotherwaytosaythisistopointthe“eye”ofthefist—thecenteraroundwhichyourfingersarecurled—towardtheground.InChinese,theeyeofthefistiscalledquanyan.Besurenottobendyourwristeitherbackwardorforward.Keepaveryslightbendinthatelbow—don’toverextendit.Atthesametime,snapyourheadandturnyourbodytofaceforward,pivotingontherightfoot.Alsoatthesametime,takeasmallstepforwardwiththeleftfootontoitstoes.Asyoutakethatstep,placeyourleftfistonyourupperthigh,withthethumbfacingyourhipandyourknucklesfacingin.Completealltheseactionssimultaneouslyandinfullharmony.

Understand?NowyoucancontinuetotravelthefistsversionofXuBupreciselythesamewayyoutraveledthepalmsversion.Practicethisnow.Awesome!

Meditation

Youcan’tbreakbrickswithjustyourmindorjustyourhand.

IntheShaolinWorkout,you’redevelopingthestrengththatcomesfromtheharmonyofphysical,mental,andspiritualdiscipline.Pleaseunderstandthatyourphysical,mental,andspiritualpowersarealloneandthesame.Thereisnoseparationofinternalandexternalpower.Thereisnodifferencebetweeninternalandexternalpower.Theyareoneandinseparable,likethebodyandthehead.ItisthroughexpressingthisharmonythataChanQuanmasterlikeSifucanbreakastackofbrickswithhisbarehands,hishead,hisfoot,hiselbow.

Peopledon’talwaysunderstandthisharmony.Somepeoplecultivatethepowerofthemind,buttheyhavenophysicalstrength.Othersbuilduptheirbodies,buttheirmindsareweakandlazy.Bothareincorrect.Ifyourbodyislazyandweak,itrobsyourmindofenergy.Ifyourbodyisstrongbutyourmindislazy,youlackthementaldisciplineandfocustotrainharderandpushyourbodyfarther.

Youcannotbreakbrickswithjustyourmindalone.Butatthesametime,ifyourmindisnotdisciplined,you’llneverbelieveyoucanbreakthosebricks—andyouwon’t,nomatterhowphysicallystrongyouare.Youcanbreakthebricksonlywhenyourbody,mind,andspiritareincompleteharmony.

Asyougothroughyourdaytoday,bemindfuloftheseharmonies.Expresstheseharmoniesofyourbody,mind,andspiritinyourwholelife.

“AMITUOFO!AMITUOFO!AMITUOFO!”

SESSION21Review

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

Congratulations!You’vecompletedthree-fourthsoftheprogram.Asyougothroughyourentireroutinetoday,stretchalittlefarther,executeyourkicksandstrikeswithmorespeedandchi.KeepworkingonperfectingallofyourShaolinWorkouttraining.

Thinkbacktoyourfirstfewdays.Feelhowmuchmorerelaxed,moreflexible,andstrongeryourbodyistodaythanitwaswhenyoustartedthisprogram.Youcanbendfarther,standtaller,sitstraighter,walkfaster.You’rebeginningtounderstandyourselfbetter,todevelopawarrior’sconfidenceandcalm,toapplythewarrior’sphysical,mental,andspiritualharmoniesandmakeyourwholelifebetter.

Andyou’veonlybeentrainingfor3weeks.Thinkabouthowfantasticyou’regoingtofeelandlook3weeksfromnow—and3months,and3years.You’resobeautiful,andyou’reexpressingitbetterthaneverbefore.Keepgoing,andkeepgrowing.Believeinyourself.Trustyourself.Haveconfidenceinyourself.

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

PARTFOUR

SESSION22FrontSnapKickT-ShapedStance

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

Beginwithyourdailyroutine.Todaylearnbothanewkickandanewstance.

FRONTSNAPKICK(Zhengtantui)

Zhengtantui(pronouncedjung-tan-twee)isasnappingkick,likeaspring.Itisastyleofkickdifferentfromthoseyou’velearnedsofar,becauseyoubendyourkneewhenyouexecuteit.Itincorporatesbothpalmstrikesandfistpunches.Let’sbreakitdownintoitsparts,startingwiththelegs.

Learnthebasicmechanicsofthekickfirst.Supportyourselfwithonehandagainstawall,orholdingontoaporchrailing,thebackofachair,oratree.Forthisexample,kickwiththerightlegfirst.Liftyourrightthighinfrontofyouashighandasquicklyasyoucomfortablycanwiththekneebent,yourraisedlegangledinfrontofyourleftleg,toespointingdown.Allyourweightisonyourleftleg.

leftleg.

Nowflexyourfootasyoukickyourheelstraightupinfrontofyou;thenpointyourtoesforlandingandtouchdownonyourtoes,legfullyextendedandkneelocked.Fullyextendyourlegsandbodywhenyourtoestouchtheground.

FlexingyourfootmakesZhengtantuimuchmoreofaworkoutthanifyouperformedthekickwithyourtoespointed.Trykickingbothways,andyou’llimmediatelyfeelthedifferenceinyourbuttocks,hips,thighs,hamstrings,andcalveswhenyoukickproperly,withyourfootflexed.

Tryitseveraltimeswiththerightleg;thenswitchandtryitwiththeleft.

Nowlearntotravel,withoutawallorothersupport.Learnitfirstwithoutusingyourarms.Placeyourhandsonyourhipsforbalance.Standstraightandrelaxed,fullyextended;thentakeasmallstepforwardwithonefoot—let’smakeittheleft—ontoitstoes,yourkneelocked.Now,inonesmoothmove,liftyourrightthighashighasyoucomfortablycan,withthekneebentandyourraisedlegangledinfrontofyourleftleg,toespointingdown.Allyourweightisonyourleftleg.

Nowflexyourfootatthesametimeasyoukickyourheelstraightupinfrontofyou;thenpointyourtoesforlandingandtouchdownonyourtoes.

Pauseforasecond;thengointoaleftflexkick:Asyouplantyourrightfootflat,transferringalltheweightandpowertothatleg,liftyourleftthighashighasyoucomfortablycanwithyourkneebent.Kickyourheelstraightupwithyourfootflexed;thenpointyourtoesandcomedownonyourtoes,lightasafeather.

Nowyoucandoarightkickagain.Andsoon.

Practiceuntilyoucanmarchacrosstheground,flex-kickingleft,thenright,thenleft,andsoon.Rememberthateachtimeyoukick,yourbacklegisstraight,kneelocked,andthatfootisflatontheground.Remembertokeepyourbodyfullyextendedasusual,backstraight,shoulderssquare,chinup,eyesonyourbeautifulfuture.

Fabulous!

Nowaddthearmsandstrikes.Zhengtantuicanbeexecutedusingbothpalmstrikesandfistpunches.Learnthepalmstrikesfirst.Thepalmstrikescanbedoneintwoversions.Here’show.

Standstraightandrelaxed,fullyextended.

Yubei!Takeasmallstepforwardwiththeleftfootontoitstoes,kneelocked,andatthesametimechamberyourpalms,palmsup,fingerspointedforward.

Zou!Plantyourleftfootflatasyoulifttherightthighinfrontofyouasquicklyandashighasyoucan,withthekneebent.Nowkickyourheelstraightup,footflexed,andatthesametimeexecuteapalmstrikewithyourleftpalm.Executetherightkickandleftstrikesimultaneouslyandinharmony—pow!Don’tleanforward.Keepyourupperbodyfullyextended,shouldersstraight,chinup.

Practicethiskickstrikeuntilyouunderstandit.You’redoinggreat.

Nowtravel,alternatingkicksandstrikes.You’vekickedwithyourrightfootand

Nowtravel,alternatingkicksandstrikes.You’vekickedwithyourrightfootandstruckwithyourleftpalm.Now,asyourrightfootcomesdownontoitstoes,leaveyourleftarmout,andholditthereasyouplantyourrightfootflatandliftyourleftthighashighandasquicklyinfrontofyouasyoucan,kneebent.Kickyourheelstraightup,footflexed,andsimultaneouslystrikewithyourrightpalmasyouslideyourleftpalmbacktoyourwaist.Yourarmsshouldbelikepistons,onesnappingouttostrikeastheothersnapsbacktoyourwaist.

Nowkeeptraveling.Leaveyourrightarmoutandyourleftpalmchamberedasyouplantyourleftfootflatandliftyourrightthigh.Kickwiththerightfootflexed,andsimultaneouslystrikewiththeleftpalmasyouchamberyourrightpalmbackatyourwaist.Andsoon,alternatingkickstrikesasyoumarchforward.

Practicethisnow.Remember,youkickwithyourrightfootandstrikewithyourleftpalmandthenkickwithyourleftfootandstrikewithyourrightpalmandsoon,alternating.

Gotit?Splendid.

NowpracticeZhengtantuiwithanotherversionofpalmstrikes.Forthisexample,startwitharightkickandasimultaneousleftpalmstrike.Now,asyouplantyourrightfootflatandliftyourleftleg,turnyourpalmsoitisfacingyouandsothetipsofyourfingersarepointingrightata90-degreeangle,justasyou’vebeenpracticingsinceSession10.Whenyoubegintokickupwiththeleftheel,quicklyliftyourrightpalmbehindtheleftandslidetheleftbacktoyourwaistsothatyourrightpalmstrikesatexactlythesameinstantthatyourleftfootkicks.Bam!

Totravel,youjustcontinuethesemoves,alternatingleftandright.Tryitnow,andrepeatituntilyourbodyunderstands.Youlookfantastic!

NowlearnZhengtantuiusingfistpunchesinsteadofpalmstrikes.

Standstraightandrelaxed,fullyextended.

Yubei!Takeasmallstepforwardwiththeleftfootontoitstoes,kneelocked,andatthesametimechamberyourfistsatyourwaist.

Zou!Plantyourleftfootflatasyoulifttherightthighinfrontofyouasquicklyandashighasyoucan,withthekneebentandthetoespointeddown.Nowkick

yourrightheelup,footflexed,andatthesametimeexecuteapunchwithyourleftfist.Extendyourarmstraightoutfromyourshoulderwhenyoupunch,andremembertotwistyourarmlikeascrewgoingintoawallasyourfistcomesupandpunches—pow!Executethekickandpunchsimultaneouslyandinharmony.Don’tleanforwardwhenyoupunch.Keepyourbodyfullyextended,shouldersstraight,chinup.

Practicethiskickpunchuntilyougetit.

Totravel,justalternatekicksandpunches.You’vekickedwithyourrightfootandpunchedwithyourleftfist.Now,asyourrightfootcomesdownontoitstoes,leaveyourleftarmoutasyouplantyourrightfootflatandliftyourleftthighinfrontofyou.Kickyourleftheelup,footflexed,andsimultaneouslypunchwithyourrightfistasyouslideyourleftfistbacktoyourwaist.Yourrightarmtwistsoutatthesametimethatyourleftarmtwistsback.Bam!

Nowalternatefeetandfists,marchingtowardthedolphins.Practicethisuntilyou’vegotit.Awesome!

That’sZhengtantui.Nowlearnanewstancetoday,DingBu.

T-SHAPEDSTANCE(DingBu)

DingBu—theT-shaped,ornail,stance(Dingmeans“nail”)—expressesamarvelousharmonyofyourstrengthandbalance.Itincorporatesarms,legs,andhead.

Learnthearmsandheadfirst.

Standstraightandrelaxed,fullyextended,withyourarmsatyoursides,palmsflat.Nowslowlyliftyourarmsstraightouttoyoursides,palmsfacingforward,andliftthemoveryourheadinonesmoothmovement.Followyourlefthandwithyourheadasyouliftyourarms.Whenyourarmsareextendedallthewayaboveyourhead,bringyourpalmstogetherinaprayinggesture,yourfingerspointingtothesky.Youshouldbelookingstraightup.

NowkeepyourpalmstogetherandloweryourarmsinfrontofyouuntilyourhandsareinfrontofyourmiddleDentien,themidpointofyourchest.Followyourhandswithyourheadsothatyou’relookingstraightahead.Seethedolphinsdancing?

That’sallthereistothearmmovement.Nowaddthelegs,likethis.

Standstraightandrelaxed,fullyextended.Liftyourarmsoutatyoursidesandoveryourhead,bringthepalmstogether,andloweryourarmsinfrontofyou.Remembertofollowyourlefthandwithyourhead.Asyouliftyourarms,liftonethigh—forthisexampleitshouldbetheleft—infrontofyouwiththekneebent,anglingyourfootinfrontofyourrightlowerleg,toespointeddown.Nowbringtheleftfootdownonitstoesagainstthemiddleoftheinstepofyourrightfoot.DothisasyouloweryourarmsinfrontofyouuntilyourhandsareinfrontofyourmiddleDentien.

Thereshouldbenoweightontheleftfoot—allyourweightisonyourrightleg.Makesurethatyouhaveyourleftfootfullyextendedandareuponitstoes,notontheballofyourfoot,andthatyourfeetaretouching.

Nowslowlybendbothkneesandloweryourselfintoacrouchaslowasyoucancomfortablygo.Don’tgoallthewaydownsothatyourkneestouchtheground.Remembertokeepyourbodyfullyextendedandyourbackstraight.Don’tcurl

yourbackorleanforward.Don’tstickyourbuttoutbehindyou.Keepyourleftfootfullyextendedanduponitstoes.Keepallyourweightonyourrightleg.Holdyourlowestcomfortablepositionforamoment;thenstandupandloweryourhandstoyoursides.

Pauseforamoment.Nowrepeat,switchinglegs.Liftyourarmsaboveyourhead,bringthepalmstogether,andloweryourarmsinfrontofyou.Thistime,followyourrighthandwithyourhead.Asyouliftyourarms,liftyourrightthighinfrontofyouwiththekneebent,anglingyourfootinfrontofyourlowerleftleg,toespointeddown.Nowbringtherightfootdownonitstoesupagainstthemiddleoftheinstepofyourrightfoot.Slowlybendbothkneesandloweryourselfintoacrouchaslowasyoucancomfortablygo.Holditforamoment;thenstandupandloweryourhandstoyoursides.

Magnificent!That’sallthereistoDingBu.Keepatituntilyoucanalternatefeetasonegraceful,fluidseriesofmovements.

Meditation

Tigerhead,snaketail.

InChina,theyhaveasaying,“Hutoushewei” —“Tigerhead,snaketail.”Thetigerhasaferocioushead,buthistailisaslimpasasnake.That’sawayofsayingthatweoftenstartoutaprojectwithlotsofenergy,butweloseenthusiasmasweprogress,andgiveupbeforewegetthejobdone.YoumayknowthisfromyourownShaolinWorkouttraining.Forinstance,youmayfindyourselfkickinghighandquicklywhenyouexecuteyourfirstfewLihetuikicks,butbythefourthorfifthkick,you’refeelingexhausted.Yourformgetssloppy;yourlegsgolimpasasnake.Yourlastfewkickshavenopoweratall,nochi.

Whenyou’retraining,thepointwhenyoubegintotireoutisexactlythepointwhenyoushouldpourmorechiintoyourroutine.Focusallyourenergyonyournextkick,andevenmoreonthenext,andmorestillonthenext.Yourlastkickshouldbehigher,stronger,andfasterthanyourfirst.

Obviously,youcanapplythisprincipletoyourentirelife.Whatevertaskorprojectyou’reengagedin—startinganewdiet,quittingcigarettes,takingeveningcoursesinanewlanguage,trainingtoruninyourcompany’scharitymarathon,orevenhealingamarriageorrelationshipthathashitarockypatch—don’tmakeexcusesforgivingupalongtheway.Remember,ifyoustartmakingexcuses,you’llneverfinish.Useyourphysical,mental,andspiritualharmoniestoputmoreandmorechiintoituntilyoufinishtherace,getthejobdone,getyourmarriagerightagain.Whenthegoinggetstough,trainharder.Whateveryou’redoing,finishstrongerthanyoubegan.

“AMITUOFO!AMITUOFO!AMITUOFO!”

SESSION23SideFlexKick

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

Executeyourentireroutine,upthroughpracticingyourDingBu.You’regettingquiteaworkoutnow,aren’tyou?Feelsgreat,doesn’tit?Youlook

amazing,too.

SIDEFLEXKICK(Cetitui)

Cetitui(pronouncedseh-tee-twee)isaflexed-footkickstraightouttotheside.Itincorporatesyourlegs,arms,andhead.Learnitinstages,beginningwithjustthearms.

Forthisexample,learnthearmmovementsforarightkickfirst.Standstraightandrelaxed,fullyextended,feettogether.

Quicklyliftyourarmsfromthecenterinfrontofyouandslapyourpalmstogetherinfrontofyourchin.Remembernottoswingyourarmsouttoyoursidesandbackinasyouliftthem.

Thenliftthemstraightoverhead,palmsforward,andbringyourpalmstogether

Thenliftthemstraightoverhead,palmsforward,andbringyourpalmstogethersothatthefingersofonehandoverliethefingersoftheother.

Nowquicklyloweryourarmstoapositionwhereyourrightarm(whichwillbethekickingside)isstraightouttothesidefromyourshoulder,palmforwardandfingerspointed,andyourleftarmisalsoouttotheside,butslightlyhigherthanshoulderheight.

Practicethisasasetofthreequickmoves:Yi—slappalmsinfrontofyourchin.Er—liftarmsstraightoverhead.San—swiftlylowerarms.Keepyourbodyandchestfullyextended.

Addheadsnaps.Youbeginfacingforward,chinup.Lookupasyouextendyourarmsoverhead.Then,whenyouloweryourarms,snapyourheadfirsttotheleftandthentotheright,completingtheheadsnaptotherightattheexactmomentthatyoucompletethearmmovement—ka-pow!

Quicklybendyourarms,bringingyourrightpalmupandintowardyourchest,likethemotionofawindshieldwiper,andbendingyourleftarmaboveyourhead.Snapbotharmsatthesametime—snap!Andthen,withoutapause,snapthembackouttotheoriginalposition,fullyextendingyourarmsandbody.Pow-pow!

Addaheadsnap.You’relookingtotherightwhenyoubegin.Asyoubendyourarms,snapyourheadtotheleft,andasyourarmssnapbackout,snapyourheadbacktotheright.Snapyourheadleft-rightintotalharmonywithyourarmsbendinginandout—pow-pow!

Practicethisarms-and-headsequenceuntilyoucandoitquicklyandintotalharmony.Fantastic!

Practicethekick,firstwithoutthearms.Standstraightandrelaxed,fullyextended.Takeasmallsteptotherightwithyourrightfootontoitstoes,kneelocked,withoutmovingtheleftfootatall.Yourrightkneeandfootshouldbepointingstraightouttotherightsidewhenyourtoestouchdown.Thislegis“hollow,”withalltheweightonyourleftleg.Keepyourupperbodystraight,shouldersback,chinup.Don’tleantotherightortheleft.

Plantyourrightfootflatasyoutakeasteptotherightwithyourleftfoot.Plantyourleftfootpastyourright,withyourleftheelinfrontofyourrighttoesand

yourlefttoespointing45degreestotheleft.

Fromthisposition,kickstraightouttotherightsidewithyourrightleg,kneelocked,footflexed.Kickashighandfastasyoucomfortablycan;thenpointyourtoesforlanding,andextendyourbodyandarmsup.Loweryourfootontoitstoes.Kickdownasquicklyasyoukickedup;thenlandsoftasafeather.

Practicethissteptotherightandrightflexkickuntilyou’vegotit.

Great!

Nowcombinethearms,head,andlegsintooneharmony.Standstraightandrelaxed,fullyextended.Slapyourpalmstogetherinfrontofyourchin,liftyourarmsaboveyourhead,andquicklylowerthem,followingthemwithyourheadasyoulookupandsnapyourheadleft-right.Atthesametime,takeasmallsteptotherightwithyourrightfootontoitstoes,kneelocked.Yourarms,head,andlegcompletetheirmovementsatexactlythesameinstantandincompleteharmony.

Now,holdingyourarmsstillandkeepingyourfacetotheright,plantyourrightfootflatandsteppastittotherightwithyourleftfoot.Flex-kicktotherightwithyourrightlegasyoubendyourarmsinandbackoutandwhileyousnapyourheadleft-right.Attheheightofthekick,pointyourtoesforlanding,andextendyourbodyandarms;thenbringyourrightfootdowngentlyontoitstoes.Yourarms,head,andlegmoveintotalharmony,beginningandendingatpreciselythesameinstant—ka-pow!Remembertokeepbothkneeslocked,withyourweightonyourbackleg,andfullyextendyourbodytothesky.Don’tleanyourbodyintowardorawayfromthekick.

Understand?Practiceitslowlyatfirst,justgettingalltheelementsdown;thenaddmorespeedandchiwitheachrepetition.

Practicekickingtotheleft,simplyreversingthedirectionofyourmovements.Slapyourpalmstogetherinfrontofyourchin,liftthemoveryourhead,andquicklylowerthemsoyourleftarmisstraightouttothesideatshoulderheightandtherightarmisslightlyhigherthanshoulderheight.Followyourpalmswithyourhead,lookingupandthensnappingright-left.Thentakeasmallsteptotheleftwithyourleftfootontoitstoes,kneelocked.Holdingyourarmssteady,plantyourleftfootflatandsteppastitwiththerightfoot.Planttherightfootwiththeheelinfrontofyourlefttoesandtherighttoespointing45degreestotheright.Thenkickstraightouttotheleft,kneelockedandfootflexed,andsimultaneouslybendyourarmsinandbackasyousnapyourheadright-left—bam!Bringyourleftfootdownontoitstoes.

Practicetheseleftkicksuntilyou’vegotthemdown.Thenpracticealternatingrightandleftuntilyou’rerepeatingthemwithspeedandchi.

Outstanding!

Ifyouwanttotrainharder,there’sanotherversionofCetituiyoucanpracticewhenyoufeelyou’vegottenthefirstversion.Inthisversion,don’tsteppastyourforwardfootwithyourbackfoot.Takeasmallerstepwithyourbackfootandkick.Thenstepandkickagain.Andagain.You’llfindthatbecauseyou’retakingsmallersteps,youkickmoreoften.Morechi!Trainharder!

Meditation

Thepersonwhohas$10wants$100.Thepersonwhohas$10millionwants$100million.

Inthemodernworld,wearesurroundedbythingswethinkwewant.Wewantthosecelebrity-endorsedsneakers.Wewantawider-screenTV.Wewantabiggerhouse.Wewantafanciercar.WewantaRolex.Wewantthatnewcellphonewiththeextrafunctionouralmost-newcellphonedoesn’thave.

Wewantallthesethingsbecausewethinktheywillmakeushappier.Butacquiringthesethingsisnotthesameasachievinghappiness.NomatterhowmuchwideryourTVscreengets,it’sstillthesameoldyousittingtherestaringatit.NomatterhowfancyandprestigiousyournewLexusis,somebodyelseisgoingtopassyouinaJaguarthat’sfancierandmoreprestigious.Thepersonwhohas$10wants$100.Thepersonwhohas$10millionwants$100million.Aslongasyouequateacquiringthingswithachievinghappiness,you’llneverbehappy.It’satreadmill,neverending.

Truehappinesscomesfromalifethatisfulfilled,notjustfilledupwiththings.It’snotbadtoacquirethosethings,butitisbadifyouletwantingthemandchasingafterthemdistractyoufromyourrealgoalsandtruehappiness.You’llneverenjoyyourlifethatway.Thetrulyhappylifeisalifeofaction,notdistraction.Truehappinesscomesfrommasteringandpolishingyourlife.Itcomesfromself-respectandself-confidenceandfromdevelopingharmonyandbalancesothatyoucansavorthismoment,hereandnow,forthebeautifulgiftitis.Happinessisspreadingpeaceandlovetothepeoplearoundyou.That’sthewarrior’sway.

“AMITUOFO!AMITUOFO!AMITUOFO!”

SESSION24CrossedStance

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

Gothroughyourentireroutine,puttingmorechiintoeverymove.Kickhigher!Punchfaster!Morechi!Trainharder!

CROSSEDSTANCE(TsaBu)

TsaBu(pronouncedtsahboo)combinesarmrotations,palmstrikes,steps,yourbodyandhead.Learnthelegsfirst;thenaddtheotherelements.

Forthisexample,beginwiththeleftfoot.Standstraightandrelaxed,fullyextended,feettogether.Foldyourarmsbehindyou.Liftyourleftthighashighasyoucomfortablycanbesideyourrightleg,toespointingdown.Stepwiththeleftlegbehindyourrightlegandtotherightasfarasyoucomfortablycan,pivotingslightlyonyourrightfoot.Bringtheleftfootdownontotheballofthefoot;yourheelshouldbeintheairsothatit’sinlinewithyourrightfoot,withthetoesfacingthemiddleofyourrightfoot.Learntostepfarenoughwiththeleftfootsothatyourrightthighisparalleltotheground.Asyousteptotheright,leanyourbodytotheleft,keepingitfullyextendedwiththechestfacingforward,yourrightshoulderpointingup,yourleftshoulderpointingdown.

Whenyoucompletethisstep,yourbodyshouldbeonestraightlineanglingupfromyourleftfootallthewayuptoyourhead.Don’tcurlyourbody,anddon’t

fromyourleftfootallthewayuptoyourhead.Don’tcurlyourbody,anddon’toverlean.Makeastraight,angledlinewithyourentirebody.

Understand?Practicethisstepwiththeleftleguntilyourbodygetsit.Thenpracticeittotheright,simplyreversingdirection.

Excellent.

Nowlearntotravel.

Forthisexample,beginwiththeleftfootagain.Standstraightandrelaxed,fullyextended,feettogether.Foldyourarmsbehindyou.Steptotherightwithyourleftlegontotheballofthefoot,withthetoesfacingyourrightfoot.Asyoutakethestep,remembertoleanyourbodytotheleft,keepingitfullyextended,withyourchestfacingforward,rightshoulderup,leftshoulderdown.

Totraveltotheright,steppastyourleftfootwithyourrightfootandplantitflatslightlymorethanshoulderwidthfromtheleftfoot,toesforward.Then,asfarasyoucomfortablycan,steptotherightagainwithyourleftfoot,ontotheballofthefoot,fullyextended,toesfacingtherightfoot.

Youcankeeptravelingtotherightthisway,step-and-go,step-and-go,allthewaytoMiamiandthedolphins.Practicethisnowuntilyourbodyunderstandsit.

Nowlearntoreversedirectionandtraveltotheleft.Beginasyou’vebeenpracticing,steppingtotherightwithyourleftfootontotheballofthefootandleaningyourbodytotheleft.Totraveltotheleft,steptotheleftwithyourleftfootandplantitflatatshoulderwidthfromtherightfoot,toesforward.Thenliftyourrightthighwiththefootbehindyourleftleg,pivotslightlyonyourleftfoot,andsteptotheleftontotheballofthefoot,yourrightlegfullyextended,thetoesofyourrightfootpointingtotheleftfoot.Keepyourchestforwardandleantotherightasyoustep,makingastraightlineanglingupfromthegroundtoyourhead,withyourleftshoulderpointingup,rightshoulderdown.

Nowyoucancontinuetravelingtotheleft,step-and-go,step-and-go,allthewaytoIcelandandthepolarbears.

PracticethesetravelingTsaBustepstotherightandtotheleftuntilyou’vegotthemdown.

Beautiful.

Beautiful.

Nowpracticethearmrotationandpalmstrike,firstwithoutthefeet.Standstraightandrelaxed,feettogether.Thearmrotationisverysimilartowhatyou’vebeenpracticinginXieBuandPuBu.StarttheTsaBusequencewithyourwristscrossedoveryourgroinandyourpalmsflatinfrontofyou.Forthisexample,crosstheleftwristovertheright.

Rotateyourarmscounterclockwise,leftarmleadingupandtotheleft,rightarmfollowing.

Followyourlefthandwithyourhead,turningfirsttotherightandthentothe

Followyourlefthandwithyourhead,turningfirsttotherightandthentotheleft.Continuethearmrotationandbringyourforearmstogetherinfrontofyournavel,rightarmontopoftheleft,rightpalmdown,leftpalmup.

Chamberyourleftfistasyoustriketoyourrightsidewithyourrightpalm,choppingstraightouttoyourrightsidelikeabladechoppingthebadthingsoutofyourlife,withtheedgeofyourpalmfacingupandthepalmfacingbehindyou.Yourextendedrightarmshouldbepositionedlowerthanshoulderheight.Inaddition,itshouldbestraightouttoyourside,notbehindyou.Remembertousethepowerofoppositeswhenyoustrike,pullingyourleftshoulderbackwhenyouchamberyourfistandthrowingyourchestopen—pow!Alsoremembertosnapyourheadtotherightwhenyoustrike.Andbemindfuloffullyextendingyourbodyandyourarms.

Tostriketotheleft,simplyreverse.Beginwithyourrightpalmoveryourleftatyourgroin.Rotateyourarmsclockwise,bringyourarmstogetherinfrontofyourwaistwiththeleftovertheright,andstriketoyourleftside,choppingtotheleftwiththebladeofyourleftpalmasyouchamberyourrightfistandpullyourrightshoulderbacktoopenyourchest—bam!Remembertosnapyourheadtotheleftwhenyoustrike.Understand?Good.

Nowputthearmrotation,strikes,steps,andheadturnsaltogetherintoonesmoothmovement,asshownabove.

Forthisexample,you’rebeginningwithastriketotheright.Standstraightandrelaxed,fullyextended,feettogether,withyourwristscrossedoveryourgroin,leftontopofright.

Begintorotateyourarmscounterclockwise,rememberingtofollowyourlefthandwithyourhead.Rotateyourarmstothe6o’clockposition,rightarmaboveyourhead,leftarmdownatyourside.

Bringyourforearmstogetherinfrontofyournavel,liftingyourleftthighbeside

Bringyourforearmstogetherinfrontofyournavel,liftingyourleftthighbesideyourrightleg.

Steptotherightwithyourleftlegfullyextendedontotheballofthefoot,toesfacingyourrightfoot,andattheexactsametime,striketotheright.Chopthebladeofyourrightpalmstraightouttothesideasyouchamberyourleftfistandpullyourleftshoulderback,throwingyourchestopentogivethestrikeextrachi—bam!Remembertoleanyourbodytotheleftasyoustepandstrike,keepingyourchestforward,rightshoulderup,leftshoulderdown,tomakeastraightlineanglingupfromyourleftfoottoyourhead.Don’ttwistorcurlyourbody.Don’tleantoofartotheleft,anddon’tleantotheright—makeastraightline.Also,remembertosnapyourheadtotherightasyoustrike.Executethestep,thestrike,thelean,andtheheadsnapsimultaneouslyandintotalharmony.

Practicethisstepandpalmstriketotherightuntilyou’recomfortablewithit.Bemindfuloffullyextendingyourbodyatalltimes.Youlookawesome.

Nowyoucantravelandkeepstrikingtotheright,likethis.

Executearightstepandpalmstrike.Thencrossyourpalmsinfrontofyou,leftoverright,andbeginanothercounterclockwisearmrotation,andsteptotherightwithyourrightfoot.Yourarmsshouldcometothe6o’clockpositionasyouplantyourrightfoot.Asyoubringyourforearmstogetherinfrontofyourwaist,liftyourleftthighwiththeleftfootbehindtherightleg,whichmakesiteasiertotravelquickly.Steptotherightwiththeleftfootontotheballofyourfootatthesametimethatyoustriketotherightandchamberyourleftfist—pow!Remembertosnapyourheadtotherightasyoustrike.

Youcancontinuetravelingright-palmstrikestotheright,allthewaytothedolphins.

Totravelandstriketotheleft,simplyreversedirection.Afteryou’veexecutedarightstepandright-palmstrike,crossyourwristsinfrontofyou,rightwristovertheleft,andbeginaclockwisearmrotation.

Steptotheleftwithyourleftfoot.Yourarmsshouldreach6o’clockatthesamemomentthatyouplantyourleftfoot,toesforward.

Bringyourforearmstogetherinfrontofyourwaist,leftontopofright,andatthesametimeliftyourrightthigh,withtherightfootbehindtheleftleg.Steptotheleftwithyourrightfootontotheballofthefootatthesametimethatyoustriketotheleftwiththebladeofyourleftpalm,chamberingyourrightfistandpullingyourrightshoulderback.Remembertoleantotherightasyoustepand

pullingyourrightshoulderback.Remembertoleantotherightasyoustepandstrike,keepingyourchestforward.Remembertosnapyourheadtotheleftwhenyoustrike.Thestep,strike,lean,andheadsnaphappensimultaneouslyandinfullharmony—bang!

Nowyoucancontinuesteppingandstrikingtotheleftthisway,allthewaytothepolarbears.

PracticetravelingTsaButotherightforafewsteps;thenreverseandtraveltotheleft,andthentotheright,untilyoucanstepandstrikeineitherdirection.

Ifyou’retraininginasmallspace,youcanalternaterightandleftTsaBustrikeswithouttraveling.Simplystriketotheright,andthenreverseandstriketotheleft,andthenreverseandstriketotherightagain.

Practiceuntilyoucanexecuteitasonesmooth,uninterruptedsequenceofmoves.Stepandstrikeright;thenimmediatelybegintorotateyourarmsandstepandstriketotheleft;theninstantlybegintorotateyourarmsandstepandstriketotherightagain,andsoon,leftandright,leftandright.Bam!Bam!Bam!Bam!

Fantastic!Thedolphinsareweeping,they’resojealous!

Meditation

Everyactioncanbeaformofactionmeditation.

WhenDaMosawthemonksofShaolinTemplesittinginno-actionmeditationforhoursandhourseveryday,herealizedthatthingswereoutofbalance.Theywereexercisingtheirminds,buttheirbodiesweregrowingstiffandweak.Andthemoreuncomfortabletheirbodiesbecame,thelesstheywereabletofocustheirmindsandproperlymeditate.

So,withthehelpofformergeneralsHuiGuangandSengChou,DaMointroducedthemonkstoactionmeditation.Todothat,hecreatedthefourmostimportantsutrasinShaolinTemple’shistory.Somepeoplebelievethatsutrasarelessons,orpreachings,thatcanbeexpressedinwordsalone.Butjustasthereisactionandno-actionmeditation,thereareactionandno-actionsutras.There’snodifferencebetweenactionmeditationandno-actionmeditationasmethodsofcleansingandpolishingthemind.ThefoursutrasDaMocreatedareactionsutras:WuXingQuan(fiveanimalforms);LuohanShiBaShou(18Luohanpalms);YiJinJing(muscle-andtendon-changingsutra);andXiSuiJing(bone-marrow-washingsutra).

Inourmodernworld,fewofushavetimetositstillandmeditateforhours.Thisiswhereactionmeditationcomesin.Andyoudon’tneedtobepracticingyourkungfukicksandstancestopracticeactionmeditation.Everyactionofyourdaycanbeaformofmeditation.Washingthecar,walkingtothebusstop,vacuumingarug,givingthedogabath,foldinglaundry,typingareport,brushingyourteeth.Playsomeballwithyourkids.Climbatreelikeamonkey.Makedinner.Makelove.Thereareunlimitedwaystomeditate.Yousimplybringtoeachactionthesamefocusanddisciplineyoubringtoyourkungfukicksandstrikes.Whateveractionyou’reengagedin,befullymindfulofthemoment,relaxedinyourmindandbody,conductingyourselfwithawarrior’sfocusandconfidence,nomatterhowtrivialormundanetheactionmightseem.Nomomentinyourlifeistrivial.Everymomentisagift.Everysecondofyourdayisanopportunitytocontinuepolishingyourlife.

Whateveryoudotoday,trydoingitasanactofmeditation.Extendyourbody,andextendyourmind.

“AMITUOFO!AMITUOFO!AMITUOFO!”

SESSION25OutsideCrescentKick

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

Beginwithyourregulartraining.Faster!Higher!Challengeyourself.

OUTSIDECRESCENTKICK(Waibaitui)

Waibaitui(pronouncedwy-by-twee)isakickthatmakesanarcfromthecenteroutandbacktothecenter,withpalmslaps.Learnthekicksfirst;thenyou’lladdthepalmslaps.

Standstraightandrelaxed,feettogether,fullyextended.Forthisexample,beginwitharightkick.JustasyoudoinZhengtituiandLihetui,liftyourarmsfromthecenterinfrontofyouandslapyourpalmstogetherinfrontofyourchinasyoutakeasmallstepforwardwithyourleftfootontoitstoes,kneelocked.

Quicklyliftyourarmsstraightaboveyourhead,palmscrossedandfacingforward.

Quicklybringyourarmsdowntoshoulderheightandalittlebehindyou,fullyopeningyourchest,atthesametimethatyousnapyourpalmsdownward.Followyourrightpalmwithyourhead,snappingyourheadtotheright.

Nowsnapyourpalmsupandfacingouttothesides,simultaneouslysnappingyourfaceforward.Holdyourarmsinthispositionasyoupracticedoingyourkicks.

Now,justasyou’vebeenpracticingwithZhengtitui,plantyourleftfootflatandkickyourrightlegstraightupinfrontofyou,kneelockedandrightfootflexed.Whenyourfootcomesclosesttoyourhead,expressanexplosionofchi—pow!

Pointyourtoesandfullyextendyourwholebodyfromyourtoestoyourhead—andbotharms,too!Continuetokickyourlegouttotherightinacircleashighasyoucanreachandaswideandasfarbackasyoucomfortablycan;thencontinuebacktothecenter,touchingyourtoesdowninfrontofyouattheiroriginalposition.

Don’tforgettokeepyourleftfootplantedfirmlyandkeepbothkneeslocked.Don’tleanintothekick,orbendortwistyourbody.Keepyourbodystraightandyoureyesforward,andextendyourwholebodyuptothesky.

Practicethisrightkickseveraltimes.You’llfeelitworkingyourwholebody,fromyourhead,shoulders,andchestdownthroughyourback,hips,andbuttocks,andallthewaydownyourlegstoyourtoes.

Whenyourbodyunderstandstherightkick,practicekickingwithyourleftleg.Thenpracticealternatingthemrightandleft,increasingyourheight,speed,andchiwitheverykick.

Beautiful!

Nowaddthepalmslaps.

Asyoubeginyourkick,yourarmsareatshoulderheightandslightlyback.Quicklybringtheminfrontofyouasyoukick,withyourpalmstogethersidebyside,thumbstouching,fingerspointingstraightahead.

Slapyourfootattheheightofthekick—theinstantyouexpressanexplosionofchi—thenquicklybringyourarmsbackouttoshoulderheightasyouloweryourfootontoitstoes.Fullyextendyourbody,throwingyourarmswideandyourchestopen,withyourheadup.Fullyextendbothlegs.Don’tleanintothekickorbendyourknees.

Ifyoucan’treachyourfootwithyourpalms,practiceslappingyourthighstostartwith.Also,youcanpracticeatfirstwithoutliftingyourarmsouttoyoursides.Putyourpalmstogether,thumbstouchingandpalmsdown,andholdthemupoffyourrightshoulder.Asyoukickwiththerightleg,slideyourpalmsin,slapyourrightthigh,andcontinueslidingyourpalmsovertoyourleftthighasyourrightfoottouchesdownonitstoes.Kickupwiththeleftleg,slidingyourpalmsintoslapyourthigh;thencontinuetoslideyourpalmsovertoyourrightthighasyourleftfoottouchesdownonitstoes.Andsoon.

Keeppracticing,andyouwilleventuallymasterthiskick.Extendalittlefartherwitheachkickthatyoupractice,kickalittlehigherandfaster,andyouwillgetit.Andthewayitworksyourwholebody—fromyourtoesupthroughyourhipsandbuttockstoyourback,chest,shoulders,arms,andhead—willfeelgreat.

Meditation

Chicanbeusedpositivelyornegatively.

Chiisthelifeforcethatconnectsallthings.Treesandflowershavechi.Insectsandamoebashavechi.Inanimateobjectshavechi.Chiflowsthroughtheentireuniverse.

ChiistheforceyouchannelanduseeverytimeyoudoyourShaolinWorkouttraining.Likeanelectriccurrentornuclearpower,chiisanextremelypowerfulforce,butitisneitherpositivenornegativeinitself.However,wecanputittopositiveornegativeuse.Whenyougetangry,youcanliterallyfeelthechibeingusednegatively—yourfacegetshot,andyoufeelthechilikeanelectricalcurrentinyourtremblingfingers.Youcanhearthechi’snegativeuseinyourvoiceasittremblesandgetslouderorhigher.

Whenyoudoyourtraining,youcanfeelthechiflowingpositivelythroughyourlimbs.Yourwholebodyheatsupwithchi.AttheU.S.A.ShaolinTemple,ifyouwalkinwhileaclassisinsessionandafewdozenstudentsaretrainingtogether,thechiliterallyhitsyoulikeablastofheatfromanoven.

Throughyourtraining,you’relearningtoputyourchitouseinapositiveway,directingittopolishyourmindandbodyandlife,tosculptyourlifeintoabeautifulworkofart.Bydevelopingyourphysical,mental,andspiritualharmonies,bylearninghowtoflattenyourheartandremaincalmandrelaxedatalltimes,you’relearninghownottoexpressyourchiinnegative,angry,hurtful,frustratingways.

Asyougothroughyourday,remindyourselftostaylooseandrelaxed,lettingthatpositivechiflowthroughyouandconnectyoutothosearoundyou,spreadingpeaceandlove,notangerorhurt.

“AMITUOFO!AMITUOFO!AMITUOFO!”

SESSION26CrossedSeatedStance

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

Doyourdailytraining,allthewayfromyourwristrotationsthroughyourWaibaituikicks,perfectingandpolishingeverypartofyourShaolin

Workout.Thenlearnanewstance.

CROSSEDSEATEDSTANCE(Zuopan)

Zuopan(pronouncedzoh-pan)isanexcellentstancefordevelopingyourcoordinationandbalance.Learnitslowlyandgentlyatfirst;thenbuildupspeedandchiasyoumasterit.

Learnthelegsfirst,withyourpalmstogetherinaprayinggestureinfrontofyou.

Standstraightandrelaxed,fullyextended,feetplantedfirmly,slightlyfartherapartthanshoulderwidthsoyourlegsmakeastronginverted-Vshape.

Nowturnyourbodytotheleft,pivotingonbothfeet;don’tliftyourfeetortakeastep.Asyouturnwithyourfeetinoneplace,yourlegswillnaturallygointoacrossedstance,withyourrightkneebehindyourleftknee.

Whenyou’veturned180degrees,sothatyou’renowfacingtheoppositedirectionofwhereyoustarted,godownslowlyintoacross-leggedcrouch.Godowngentlyuntilyou’resittingontheground,withyourlegscrossed,theleftlegovertherightthigh.Bemindfulofkeepingyourbodyfullyextended,yourbackstraight,headandchinup.

Toreturntoyouroriginalstandingposition,yousimply“unwind”yourself.Asyoubegintorisefromtheground,turnyourbodytotheright,pivotingonbothfeet.Keepturningandpivotinguntilyou’restandinginyouroriginalposition.

Remembernottoliftyourfeetortakeastep.Justpivotinonespot.

Understand?Practiceitafewtimes.Goslowlyandgentlyatfirst.Don’tcomecrashingdowntotheground.Graduallyincreasespeedasyoumastertheturns.

NowlearntoexecuteZuopaninbothdirections,alternatingleftandrightturns.Executeaturnandcrossed-legcrouchtotheleft;thenriseandturntotherightuntilyou’restandinginyouroriginalposition.Nowturnandpivottotheright,comingaround180degrees,andloweryourselfgentlyintoanothercrossed-leggedcrouchontheground,withyourrightkneeoveryourleftthigh.Thenriseandturntotheleft,backtoyouroriginalposition.

Nowyoucankeepalternatingleftandrightturns,twistingupanddownlikeascrewturningintoandoutoftheground.

Magnificent!

Nowaddthearmstothisstance.Startthesequencewithyourhandsdownat

Nowaddthearmstothisstance.Startthesequencewithyourhandsdownatyoursides.Begintoturnyourbodytotheleft,pivotingonbothfeetwhileyouliftandextendyourarmsatyoursides.Asyoucompletetheturnandbegintoloweryourbodytowardtheground,bringyourpalmstogetherinfrontofyourmiddleDentienintheprayinggesture.

Nowjustholdyourhandsintheprayinggestureasyouriseandturntotheright,backtoyouroriginalposition.Thenpivot180degreestotherightanddescendintoanothercrossed-leggedcrouch,holdingyourhandsintheprayinggesturethroughout.Thenriseandturnbacktotheoriginalstance.Andsoon,turningleftandright,leftandright.

Practicethis10times,alternatingleftandrightturns.Yi—left.Er—right.San—left.Si—right.…Remembertokeepyourbodyfullyerect,headup,atalltimes.Don’tcurlorslumpyourback.

Gotit?Gorgeous!

Meditation

Actionbecomesno-action.No-actionbecomesaction.

PeopleoftenaskhowShaolinmonksreconcilekungfuactionwiththepeacefulnatureofBuddhism.Itseemslikeacontradiction.

Butinfactthereisnocontradiction.Bothactionandno-actionareformsofmeditation.Sifusays,“Dongzhongshengjing.Jingzhongshengdong”

.Actionbecomesno-action.No-actionbecomesaction.Anotherwaytosayitis“Dongchanbudongchan” .

Thegoalofmeditatingistoemptythemindofimagesandthoughts.Tocleanseyourmindandcleanseyourheart.Tobefreshandclean,apuremindinapurebody,likeanewborn.

Thereareunlimitedwaystomeditate.Youwillfindforyourselfthebestwayforyoutomeditate.Itmaybeclimbingatreeoramountain,orswimmingorplayingtennis.Whateverhelpsyoucleanseyourmindandyourheartisyourwayofmeditating.

AlotofBuddhistmonksandmasters—infact,mostinstructors—teachonlysedentarymeditation.Theirstudentsbelievethatsittinginthelotuspositionistheonlywaytomeditate.Butthat’sonlyonewaytomeditate.Ifyouwanttositandmeditate,youdon’thavetositwithyourlegscrossedinthelotusposition—especiallyifyoufindthatuncomfortable.Howcanyoucleanseyourmindifyourkneesandbackareaching?Youcansitandmeditatewithyourlegsstretchedout,oranyotherwaythat’scomfortableandhelpsyoutocleanseyourmind.Therearenorules.Findthebestwayforyourselftoliveyourbeautifullife.

That’swhySifuteachesactionmeditation.Ifyou’reuncomfortablesittingforhoursinsilence,getup!Saysomething!Lifeisforliving.Lifeisexercise.Lifeisaction.Dosomeactionmeditation.ThinkofDaMo’sbone-marrow-washingsutra:Sweattheterriblethingsoutfrominsideyou;thentakeashowerandrinsethemoffanddownthedrain!Nowyourbodyandyourmindaresofreshandsoclean!

Actionbecomesno-action.No-actionbecomesaction.Theactionisthephilosophyandthephilosophyistheaction.InBuddhismtherearemanythousandsofsutras,andnosutra.Whenyoupracticethemartialarts,therearemanystyles,andnostyle.InChanBuddhism,Chanmeanseverythingand

manystyles,andnostyle.InChanBuddhism,Chanmeanseverythingandnothing.Keepitsimple.Thesimplewayisthebeautifulway.Don’tconfuseyourself.Understandyourself.Createyourowndestiny,andyourownwaytoexpressyourbeautifullife.

“AMITUOFO!AMITUOFO!AMITUOFO!”

SESSION27LuohanSleeping

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

Executeyourentiredailyroutine.

Stretchalittlefarthertodaythanyoudidyesterday.Kickalittlehigher,faster,andstronger.Executeallyourmovementsmorefluidly.Polishyourmovements,andpolishyourlife.Lookatyourself—howdifferentyoulookandfeelfromwhenyoustarted.Youlookmagnificent.Morechi!Trainharder!

LUOHANSLEEPING(LuohanShuiJiao)

EighteenLuohansguardtheShaolinTemple,andallofBuddhism.Youoftenseestatuesofthemintemples.EachLuohanhashisownnameandcharacter—thisoneisfierceandmenacing,anotherislaughing,andsoon.

Sincethisisthelastmovementyou’lllearnintheShaolinWorkout,let’sgooutwithabang.LuohanShuiJiao(pronouncedlo-hanshweejow)incorporatesalittlebitofalmosteverythingyou’vebeenpracticinginyourworkout:astance,akick,palmsandfists,anarmrotation,ahop,andacrossed-legdescenttotheground.Thatmaysoundlikealot,butyou’rereadyforit,andasyoupracticeit,you’llseehoweachelementflowsnaturallyintothenexttomakeonebeautifulandpowerfulsequence.You’lllovethefeelingofaccomplishmentyougetwhen

youmasterit.

Learnitinstages;thenyou’llconnectthemintoonefluidform.

Standstraightandrelaxed,fullyextended,feettogether,armsatyoursides.

Yubei!Quicklychamberyourfistsandsnapyourheadtoyourleft.

Zou!StepwithyourrightlegtotherightsideintoaGongBustance,withyourleftlegfullyextended.Asyoustep,leanyourbodytotheright,makingastraightlineanglingfromyourleftfoottoyourlefthiptoyourleftshouldertoyourhead.Poppingupyourlefthiphelpsyoumakethisneatline.Youshouldmakesuchaneatlinethatsomeonecouldlayabroomagainstyourleftside.Bemindfuloffullyextendingyourself.

Alsoasyoustepandlean,extendyourarmsstraightoutfromyourshouldersandparalleltotheground,rightarmoverrightlegandleftarmoverleftleg.ThispositioniscalledDanBienShin .It’slikeyou’reholdingtwopresentsinyourfistsattheendsofyourfullyextendedarms—oneforChristmasandoneforNewYear’s.Whenyouextendyourarms,followyourrightfistwithyourheadandlookstraightalongyourrightarmandoutpastyourfisttoseethedolphins.

MaintainingtheGongBustance,pivotyourleftfootandturnyourbodytotheright.Atthesametime,punchforwardandupwithyourleftfist,likeaboxerpunchinganuppercut,sothatyourleftfiststrikesupinfrontofyourchest,withthebackofyourhandfacingforward.Alsoattheexactsametime,twistyourrightarmbacktochamberyourfist.Bam!

Nowyouwillexecuteakick,apalmstrike,andarmrotations.Keepingyourrightfootplantedfirmly,executeaZhengtituikickwithyourleftleg,kneelocked,footflexed.Atthesametimethatyoukickwithyourleftleg,openyourleftfistintoapalmandchopstraightdownlikeabladecuttingthebadthingsoutofyourlife.

Whenyourleftfootcomesclosesttoyourhead,pointyourtoes,popyourwholebodyevenhigher,andbegintorotateyourarms.Yourleftarmcontinuestorotatebackandup,andyourrightarmrotatesforwardanddown.

Makeafullrotationwithyourleftarmandrotateitbehindyou,palmfacingup,asthoughyou’vejustpulledablanketupoveryourself.Meanwhile,whenyourrightarmhasrotatedinacircleforwardanddowntowhereyourfistisbyyourwaist,bendyourrightelbowandstrikewithyourfistuptoyourrightear—likeyou’regrabbingapillowanddraggingittoyourhead.

Asyoucompletethekick,plantyourleftfootflatinfrontofyourrightfootsothatyourlegsarecrossed,leftleginfrontoftheright.

Quicklyloweryourselfintoacrossedseatedcrouchontheground.Don’tlandwithabump—touchdownassoftascotton.Completeyourarmrotationsatthesametimeasyoucompleteyourdescenttotheground.Asyoureachtheground,leanyourbodytotheright.YoulooklikeLuohansleepingontheground,withapillow(yourrightarm)underhisheadandablanketoverhimselftokeepwarm.Thinkofthetimesyou’vefallenasleepandlefttheairconditioneronandthenwokenupcoldandwithstiffjoints.Staywarm!Justlikeyoushouldstaywarminyourheart!

Practicealloftheprecedingmovementsuntilyoucandothemfluidly.

Gotit?Excellent.Nowaddthefinalelement,ahop-jump.

Gotit?Excellent.Nowaddthefinalelement,ahop-jump.

Performalloftheprecedingmovementsasinstructed,butthistime,asyouarekickingdownwithyourleftlegandbeginningyourarmrotations,hopoffyourrightfootsothatforasecondyourentirebodyisintheair.Plantyourleftfootflatinfrontofyou,andplantyourrightfoottotheleftsothatyourlegsarecrossed,leftleginfrontoftheright.

Quicklyloweryourselfintothecrossedseatedcrouchontheground,completingyourarmrotationsatthesametimethatyoucompleteyourdescent.

Yes,thosearealotofseparateelementstoputtogetherintoonemove,butyou’rereadyforthematthispointinyourShaolinWorkout.AsyoupracticeLuohanSleeping,bemindfuloftheelementsthatyouexecutesimultaneouslyandinfullharmony:

•WhenyoutaketheGongBustep,yousimultaneouslyextendyourarmsstraightoutfromyourshoulderstotheDanBienShinposition.

•WhenyoubegintheZhengtituikickwithyourleftleg,yousimultaneouslychopdownwithyourleftpalm.

•Whenyourleftlegreachestheheightofthekick,youpopyourbodyandbegintorotateyourarms.

•Asyourleftlegdescends,youhopupofftherightfoot,continuingthearmrotations.

•Whenyoubringyourfeetdownwiththelegscrossed,youloweryourbodyintoacross-leggedcrouch,completingitattheexactsametimethatyoucompletethearmrotations.

AsyoupracticeLuohanSleeping,you’llunderstandhowallthoseelementsflowtogetherintoonefluidandpowerfulsequence.Keeppracticing,andyouwillmasterit.Youwillenjoyendingyourdailyroutinewiththispowerfulsequenceofmoves.

Fantastic!Giveyourselfahand.You’veearnedit.

Meditation

Thetruewarriorusesthemartialartstospreadpeaceandlove.

Someonewhodoesn’tunderstandthetruemeaningofkungfumightsay,“LuohanSleepingisanice-lookingmove,butIdon’tseewhatuseitwouldbetoyouinafight.Sowhydoyoupracticeit?”

Butyouknowbetternow.Youknowthatlearningkungfuisnotlearninghowtobeatpeopleup.Youknowthatthetruevalueoflearningkungfuisthecalm,confidence,andrespectyoudevelopfrombeingthemasterofyourownbody,mind,andlife.Therealgoalofkungfuistopolishyourbodyandmind,achieveharmonyandbalanceinyourlife,andhelpothersbyyourexampletoseekthesamequalities.Inthatsense,it’snocontradictiontosaythatthetruekungfuwarriorusesthemartialartstospreadpeaceandlove.

“AMITUOFO!AMITUOFO!AMITUOFO!”

SESSION28Review

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

It’sgraduationday!Today,reviewyourentireShaolinWorkoutinonesmooth,powerfulsession,fromwristrotationsthroughthoseonce-difficultstretches,rightonupthroughXieBuandCaijiaotoLuohanSleeping.

Standinfrontofamirrorandlookatyourself.You’resobeautiful!Areyouamazedatthewayyou’vealreadytransformedyourselfinjust28sessions?Youshouldbe.Youareamazing.

No,youdon’tknow“everythingthereistoknow”aboutkungfu.Thatcouldtakelifetimes.Butyoudonowknowthefundamentalsonwhichmuchofkungfuisbased.You’vestrengthenedyourbody,madeitmoreflexible,andimprovedyourbalanceandcoordination,allofwhicharecrucial.Ifyouchoosenowtogoonstudyingkungfu,you’llbeworkingfromasolidfoundation.Ifyouchoosenottolearnmorekungfu,regulartrainingintheShaolinWorkoutwillhelpkeepyourbodystrong,trim,andgraceful,whiletheconfidenceandself-respectwillradiateoutthroughyourlife.

Justasimportantasthekicksandstances,you’vebeenintroducedtothephilosophy.Yourealizethatkungfuismuchmorethanjustfancymoves.Itisawarrior’swayofmasteringhisbodyandhislife,ofunderstandinghimselfand

warrior’swayofmasteringhisbodyandhislife,ofunderstandinghimselfandothers,ofexpressinghisinneraswellashisouterbeauty,offindingbalanceandharmonyineverythinghedoes,ofspreadingcalmandpeaceandloveeverywherehegoes.

Today,thinkabouteverythingyou’velearnedasyou’veprogressedthroughtheShaolinWorkout.Notjustthestretchesandmovementsbutwhatyou’vediscoveredaboutyourself.Congratulateyourself.Youreallyhavebegunacompletetransformation.Promiseyourselfthatyouwillcontinuetheprocessandtrainregularly,whetherit’sthroughkungfuclassesoronyourown.Don’tback-slide.Yesterdayispast.Todayisbeautiful.Tomorrowwillbeevenmorebeautiful!Feelandseeallthatyou’veachieved.Maintainit,andkeepgoing.Don’tbeafraidtogrow.Trustyourself.Havefaithinyourself.Trainharder!

Applywhatyou’velearnedfromtheworkouttoyourentirelife.Putmorechiintoeverythingyoudo—yourworkandstudies,yourfamilyandrelationships,yourhobbiesandotheractivities.Yourbody,yourmind,andyourlifearepreciousgifts.Don’twastethem.

“AMITUOFO!”“AMITUOFO!”“AMITUOFO!”

3.TrainFarther!Nowthatyou’vecompletedtheShaolinWorkout,it’squitelikelyyou’llwanttocontinueyourkungfutraining.You’velearnedthefundamentals.You’vefeltthewonderfultransformationinyourbodyandmindthatcomesfromthistraining.You’vesweatedandmaybegroanedandworkedpasttheinitialsoreness.You’vehadsuchfunchallengingyourselfwithacoolnewmoveeveryday.Youwantmore.Andthere’ssomuchmoretolearn—notjustaboutkungfu,whichisawholeuniverseofstylesandmovementsyou’veonlyjustbeguntoexplore,butaboutyourself,theinfiniteuniverseofyourownbeing.

SifuShiYanMingstronglyencouragesyoutocontinuetotrain,tolearn,togrow,totransform.Unlimitedknowledgeshouldbeyourgoal.

Itmaynotbeeveryone’sdestinytocometoNewYorkCitytoenjoythelife-changingexperienceoftrainingwithSifuinpersonattheU.S.A.ShaolinTemple.Butremember,youmakeyourowndestiny,andyoumustfindyourownwaytokeeptraining.(IfyouareplanningavisittoNewYork,youcancontactthetempleinadvanceandarrangetojoinaclassortakeaprivatelesson.Youcanfindalltheinformationyouneedatthetemple’sWebsite,www.usashaolintemple.org.)

Becauseofkungfu’senormouspopularity,therearethousandsofmartialartsschoolsandclassesaroundtheworld.Unlessyouliveinaremotewilderness,aschoolorclassesshouldbeavailablenearby.Youcanfindthemeasilyonlineorinyourlocalyellowpages.

ThroughtheShaolinWorkout,you’vehadtheuniqueopportunityoflearningthepureessenceofShaolinTemplekungfufromtheauthenticandworld-renownedmasterSifuShiYanMing.Thereareasmanydifferentstylesandteachingmethodsoutthereasthereareschoolsandteachers.Beforechoosingaschool,observeaclass.Trytomeettheteacherormasterbeforesigningup.Doestheschoolfeelright?Doestheteacher?Gowithyourinstincts.

Ifyoucan’tordon’twanttotraininaformalclasssetting,youshouldverydefinitelycontinuepracticingyourShaolinWorkoutonyourown.Sifuwillwritemorebooksteachingyouothermovements.Butbemindfulthatkungfuisn’tallaboutaddingmoreandmoremovementstoyourrepertoire.Youcanspendyourentirelifeandderiveenormoussatisfactionsimplyfrompolishingandperfectingthemovementsyou’velearnedthroughTheShaolinWorkout.Sifusaysittakesonlyonemovetotellwhetherornotsomeonehasskills.

You’vecomesofarinjust28sessions.You’vedonesuchbeautifulwork

You’vecomesofarinjust28sessions.You’vedonesuchbeautifulworktransformingyourbodyandyourmind.Don’tletitallgotowaste.Commityourselftotrainingeverysingleday.Thereshouldneverbeadaywhenyoucopoutbytellingyourselfyou’retoobusyortootiredtotrain.Areyoutoobusyortiredtoeat?Togotothebathroom?Yourtrainingisnolessimportant.Makethetime.You’vegottheenergy—thechiisinyou.Justgetupandstart.Inaninstantyou’llfeelsogoodtohavethatchiflowingagainthatyou’llbreezethroughyourentireroutine.You’velearnedhowtodoyourtraininganywhere—inyourbedroom,ahotelroom,at(oron!)yourdesk,intheaisleofaplane.Don’tgiveyourselfanyexcusefornottrainingeveryday.

You’veearnedyourselfaspectaculargift.Don’ttossitaway.Everydayfortherestofyourlife,ineverythingyoudo,cheeryourselfon.Morechi!Trainharder!

Amituofo!

Index

Boldfacepagereferencesindicateillustrations.

AActionmeditation,11,14,32,58,256272Amituofo(chant),2,45Animalforms,11–12Anklegrip,90–91,90–91Anklerotation,48,48wristrotationcombined,49,49

Armrotation,64–65,64–65incrossedstance(TsaBu),250–55,250–55incrouchedstance(PuBu),196–201,196–201frontslapkickwith(LunbiCaijiao),165–69,166–69inhalf-crossedseatedstance(XieBu),176–79,176–81inhollowstance(XuBu),216–19,216–19inLuohansleeping(LuohanShuiJiao),276–79,276–79

Armstretch,63,63

BBallisticstretching,34BaTuo,9–10Beauty,82Bodhidharma,10

Bodhisattva,9Bone-marrow-washingsutra(XiSuiJing),256,272Bouncing,34Bowstance(GongBu),129–35,130–35inLuohansleeping(LuohanShuiJiao),276–77,279stationaryversion,134–35,134–35travelingversion,130–33,130–33

BreastMountain,10Buddhism.SeealsoChanBuddhismcreationof,9XiaoXing,9

CCaijiao(frontslapkick),139–43,140–43Cetitui(sideflexkick),239–43,240–43

ChanBuddhismonenlightenment,32–33foundingof,9,11

meditationonacquiringthings,244beauty,82bodyasgift,126Buddhainsideyourself,136celebration,104changeandrichnessoflife,190chi,50,264cleansingthemind,272confidence,182destiny,170facingproblemsandchallenges,144finishingstrong,236flatteningyourheart,116goalofkungfu,280happiness,244harmony,76,220laziness,210lifeandbodyasart,158paradiseinsideyou,170patienceandperseverance,92power,internalandexternal,220practice,68,92relaxingmindandbody,58respectandlove,202

roleofmonkintheworld,18–19rules,24universalbalance,116

ChanQuan.SeealsoKungfuactionmeditation,32animalforms,11–12DaMoand,11speedaskey,95training,3–5,36

Chiinbirds,210harmony,76positiveandnegativeuseof,264power,50,264

Chikung,22ChongQuan(fistpunch),124–25,124–25Clothing,34Commitment,totraining,31–32Confidence,38,82,182,244Crescentkick,inside(Lihetui),205–9,206–9Crescentkick,outside(Waibaitui),259–63,260–63Crossedseatedstance(Zuopan),267–71,268–71Crossedseatedstretches,112–15,112–15Crossedstance(TsaBu),247–55,248–55Crouchedstance(PuBu),193–201,194–201

D

DaMoactionsutras,256,272DrumMountain,190foundingofChanBuddhism,11meditationof,10–11

DaMoTing,10Dan(confidence),182DanBienShinposition,277Dentien,150–51Desire,9Dharma,9,16DingBu(T-shapedstance),232–35,232–35Discipline,19,22DrumMountain,190Duan(shorttime),182

EEmotions,mastering,116Endorphins,58Enlightenment,9,32–33

Exercisesanklegrip,90–91,90–91anklerotation,48,48anklerotationandwristrotationcombined,49,49armrotation,64–65,64–65armstretch,63,63crossedseatedstretches,112–15,112–15crouchedstance(PuBu),193–201,194–201eyefocus,56–57,56–57fistpunch(ChongQuan),124–25,124–25forwardextendedlegstretch,80,81frontflexkick(Zhengtitui),185–89,186–89frontslapkick(Caijiao),139–43,140–43frontslapkickwitharmrotation(LunbiCaijiao),165–69,166–69frontsnapkick(Zhengtantui),228–31,228–31GongBu(bowstance),129–35,130–35GongBustretch,100,100half-crossedseatedstance(XieBu),173–79,174–81hiprotation,108,108hipstretch,101,101hollowstance(XuBu),213–19,214–19horsestance(MaBu),147–56,148–57insidecrescentkick(Lihetui),205–9,206–9kneerotation,109,109lower-bodyforwardstretch,88–89,88–89neckrotation,54,54neckstretch,54,54openarms,67,67openchest,66,66PuBustretch,102–3,102–3pushingpalmstrike(TuiZhang),120–22,120–23seatedhamstringstretch,110–11,110–11shoulderrotation,62,62sideextendedlegstretch,81,81upper-bodyforwardstretch,87,87upper-bodysidestretch,86,86waistrotation(RinYao),74–75,74–75waiststretch(HuiYao),72–73,72–73wristrotation,46–47,46–47

Extendedlegstretchforward,80,80side,81,81

FFistpunch(ChongQuan),124–25,124–25Footwear,34Forwardextendedlegstretch,80,80Frontflexkick(Zhengtitui),185–89,186–89,277–79,277–79Frontslapkick(Caijiao),139–43,140–43Frontslapkickwitharmrotation(LunbiCaijiao),165–69,166–69Frontsnapkick(Zhengtantui),228–31,228–31

GGongBu(bowstance),129–35,130–35inLuohansleeping(LuohanShuiJiao),276–77,279stationaryversion,134–35,134–35travelingversion,130–33,130–33

GongBustretch,100,100

HHalf-crossedseatedstance(XieBu),173–79,174–81Hamstringstretch,seated,110–11,110–11Harmony,76,220Heartandmindfiststance(XinYiQuan),68HeShang,18–19Hiprotation,108,108Hipstretch,101,101Hollowstance(XuBu),213–19,214–19fistversion,218–19,218–19palmversion,216–17,216–17

Horsestance(MaBu),147–56,148–57one-stepversion,154,154–55stationaryversion,156,156–57

travelingversion,148–52,148–53HuiGuang,10HuiYao(waiststretch),72–73,72–73

IInsidecrescentkick(Lihetui),205–9,206–9IronEggexercise,14

JJi(skills),182

K

Kickfrontflex(Zhengtitui),185–89,186–89,277–79,277–79frontslap(Caijiao),139–43,140–43frontslapwitharmrotation(LunbiCaijiao),165–69,166–69frontsnap(Zhengtantui),228–31,228–31insidecrescent(Lihetui),205–9,206–9inLuohansleeping(LuohanShuiJiao),276–79,276–79outsidecrescent(Waibaitui),259–63,260–63sideflex(Cetitui),239–43,240–43

Kneerotation,109,109

Kungfuactionmeditation,58goalof,280movies,14,25,27philosophyandaction,202schools,16atShaolinTemple,10,11–13training,3–5,35–37transformativepowerof,6

L

Legstretchforwardextended,80,81sideextended,81,81

Lihetui(insidecrescentkick),205–9,206–9LiXueTing,11Lower-bodyforwardstretch,88–89,88–89LunbiCaijiao(frontslapkickwitharmrotation),165–69,166–69LuohanShiBaShou(18Luohanpalms),256Luohansleeping(LuohanShuiJiao),275–80,276–79

MMaBu(horsestance),147–56,148–57one-stepversion,154,154–55stationaryversion,156,156–57travelingversion,148–52,148–53

Meditationactionmeditation,11,14,32,58,256,272no-actionmeditation,58,256,272purposeof,32

topicsacquiringthings,244beauty,82bodyasgift,126Buddhainsideyourself,136celebration,104changeandrichnessoflife,190chi,50,264cleansingthemind,272confidence,182destiny,170facingproblemsandchallenges,144finishingstrong,236flatteningyourheart,116goalofkungfu,280happiness,244harmony,76,220laziness,210lifeandbodyasart,158paradiseinsideyou,170patienceandperseverance,92power,internalandexternal,220practice,68,92relaxingmindandbody,58respectandlove,202

Musclefast,long,36slow,short,35–36

NNailstance(DingBu),232–35,232–35Neckrotation,54,54Neckstretch,54,54

OOutsidecrescentkick(Waibaitui),259–63,260–63

P

Palmstrikeincrossedstance(TsaBu),250–55,250–55withfrontsnapkick(Zhengtantui),230–31,230–31pushingpalmstrike(TuiZhang),120–22,120–23

ParadiseBuddhas,2Posture,82Power,35–36Prayer,33PuBu(crouchedstance),193–201,194–201PuBustretch,102–3,102–3

Punchfist(ChongQuan),124–25,124–25withfrontsnapkick(Zhengtantui),231

Pushingpalmstrike(TuiZhang),120–22,120–23

RRepetition,38RinYao(waistrotation),74–75,74–75RZA,25,27

SSeatedhamstringstretch,110–11,110–11Self-confidence,38,82,244SengChou,10Shan(movement),182

ShaolinTempleattacksupon,12–13ChanBuddhismand,9DaMoand,10–11foundingof,9returnofSifuShiYanMingto,27visitorsto,14

ShaolinTempleFightingMonks,16ShaoMountain,9

ShenGuangDaMoandDrumMountain,190guardingDaMo,10–11

Shijiamouni,9,14Shoulderrotation,62,62SiddharthaGuatama,9Sideextendedlegstretch,81,81Sideflexkick(Cetitui),239–43,240–43

SifuShiYanMingappearanceof,1celebrityof,25,27childhood,6,9defection,16–17meaningofname,14,15,27openingofU.S.A.ShaolinTemple,17personalityof,18atShaolinTemple,14,15,27students,2–5,19,22,24–25,27

Sneakers,martialarts,34Songmountainrange,28,116Speed,95

StanceDingBu(T-shaped),232–35,232–35GongBu(bowstance),100,100,129–35,130–35,276–77,279inLuohanShuiJiao(Luohansleeping),276–79,276–79MaBu(horsestance),147–56,148–57PuBu(crouchedstance),102–3,102–3,193–201,194–201TsaBu(crossedstance),247–55,248–55XieBu(half-crossedseated),173–79,174–81XinYiQuan(heartandmindfist),68XuBu(hollowstance),213–19,214–19Zuopan(crossedseatedstance),267–71,268–71

Strength,35–36

Stretcharm,63,63ballistic,34crossedseated,112–15,112–15forwardextendedleg,80,81GongBu,100,100hip,101,101lower-bodyforward,88–89,88–89neck,54,54PuBu,102–3,102–3seatedhamstring,110–11,110–11sideextendedleg,81,81static,34upper-bodyforward,87,87upper-bodyside,86,86waist(HuiYao),72–73,72–73

Strikeincrouchedstance(PuBu),196–201,196–201inhalf-crossedseatedstance(XieBu),176–79,176–81inLuohansleeping(LuohanShuiJiao),276–79,276–79palmstrikeincrossedstance(TsaBu),250–55,250–55palmstrikewithfrontsnapkick(Zhengtantui),230–31,230–31pushingpalmstrike(TuiZhang),120–22,120–23

Sutraaction,256,272LuohanShiBaShou(18Luohanpalms),256WuXingQuan(fiveanimalforms),256XiSuiJing(bone-marrow-washingsutra),256,272YiJinJing(muscle-andtendon-changingsutra),256

TTaichi,22

Trainingcommitment,31–32howtotrain,33–34kungfu,3–5,35–37location,34partner,34repetition,38stretching,34weight,35–37ofwomen,5workoutsessionorganization,37–38

TsaBu(crossedstance),247–55,248–55T-shapedstance(DingBu),232–35,232–35TuiZhang(pushingpalmstrike),120–22,120–23

UUpper-bodyforwardstretch,87,87Upper-bodysidestretch,86,86U.S.A.ShaolinTempleNewTemple,NewLifecampaign,294openingof,17Website,284

WWaibaitui(outsidecrescentkick),259–63,260–63Waistrotation(RinYao),74–75,74–75Waiststretch(HuiYao),72–73,72–73Weighttraining,35–37Women,5Workoutsessionorganization,37–38Wristrotation,46–47,46–47anklerotationcombined,49,49

Wu-TangClan,25WuXingQuan(fiveanimalforms),256

XXiaoXingBuddhism,9XieBu(half-crossedseatedstance),173–79,174–81XinYiQuan(heartandmindfiststance),68XiSuiJing(bone-marrow-washingsutra),256,272XuBu(hollowstance),213–19,214–19fistversion,218–19,218–19palmversion,216–17,216–17

YYiJinJing(muscle-andtendon-changingsutra),256

ZZhengtantui(frontsnapkick),228–31,228–31Zhengtitui(frontflexkick),185–89,186–89,277–79,277–79Zuopan(crossedseatedstance),267–71,268–71

NewTemple,NewLife

SifuShiYanMing’sgoalistobuildareplicaoftheoriginalShaolinTempleinChinainupstateNewYorkwhilemaintainingapresenceinManhattan.Thenewtemplewillincludethe72chambersofauthenticShaolintraining,wherestudentsandinstructorscanliveandtrainwinter,spring,summer,andfall.

In2004theU.S.A.ShaolinTemplelaunchedtheNewTemple,NewLifecampaigndevotedtoraisingfundstoseethisdreamrealized.Thenewtemplewillallowourcommunitytogrowbyofferingmoreclasses,providingroomandboard,hostingsummitsandotherspecialevents,runningcorporateretreatsandotherteam-buildingprograms,andexpandingouroutreachtogivemoreyoungpeoplefromeconomicallydisadvantagedbackgroundsanopportunitytotrain.

Oncethetemplehasroomtogrow,Sifuwillbeabletosharehisphilosophywithanyonefromaroundtheworldwhoiswillingtotrainhardandlearn.Inthisway,thetemplewillpreservetheShaolinlegacyandspreaditsuniversalmessage:Strengthenyourmindandbody,understandyourselfsothatyoucanunderstandothers,andhelpyourselfsothatyoucanhelpothers.Weaskallwhodesiretoseethewisdomandcompassionof1,500yearsofShaolintraditioncontinuedforthisandfuturegenerationstocontactusattheU.S.A.ShaolinTempleoratourWebsite(www.usashaolintemple.org)tomakeacontribution.

Amituofo!

NoticeTheinformationinthisbookismeanttosupplement,notreplace,proper

exercisetraining.Allformsofexerciseposesomeinherentrisks.Theeditorandpublisheradvisereaderstotakefullresponsibilityfortheirsafetyandknowtheirlimits.Beforepracticingtheexercisesinthisbook,besurethatyourequipment

iswellmaintained,anddonottakerisksbeyondyourlevelofexperience,aptitude,training,andfitness.Theexerciseprograminthisbookisnotintendedasasubstituteforanyexerciseroutinethatmayhavebeenprescribedbyyourdoctor.Aswithallexerciseprograms,youshouldgetyourdoctor’sapproval

beforebeginning.Mentionofspecificcompanies,organizations,orauthoritiesinthisbookdoesnotimplyendorsementbytheauthororpublisher,nordoesmentionofspecificcompanies,organizations,orauthoritiesimplythattheyendorsethisbook,its

author,orthepublisher.Internetaddressesandtelephonenumbersgiveninthisbookwereaccurateatthe

timeitwenttopress.

©2006bySifuShiYanMingAllrightsreserved.Nopartofthispublicationmaybereproducedortransmittedinanyformorbyanymeans,electronicor

mechanical,includingphotocopying,recording,oranyotherinformationstorageandretrievalsystem,withoutthewrittenpermissionofthepublisher.

PhotographsbyBobScott(www.bobscottnyc.com)

BookdesignbyEllenNygaard

LibraryofCongressCataloging-in-PublicationData

Shi,YanMingTheshaolinworkout:28daystotransformingyourbodyandsoulthe

warrior’sway/SifuShiYanMing.p.cm.

Includesindex.ISBN-13978–1–59486–400–1hardcoverISBN-101–59486–400–4

hardcoverISBN-13978–1–60961–672–4ebook1.Kungfu—Training.I.Title.GV1114.7.S532006613.7'148—dc22 2006003840

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