Master Wei Hsiao-T’ang advised, “Before practicing you should first train Iron Ox Ploughs the Earth three times. Also, in a fixed stance of Riding the Horse, pull the hands into the body six times. Next, collide the arms against each other four times. Next, Tyrant King Raises the Cauldron three times, with both hands joining together and raising upward until they are above the head with the palms facing upward. Then, bend the waist over toward the front and push until the hands face the feet. Then do the same to the right and left sides one time. After the muscles are stretched out, work hard at practicing the following Eight Stances.”
These warm-ups come from portions of the Eighteen Lohan Kung Fu exercises. Iron Ox Ploughs the Earth, for example, is the ninth Lohan exercise. Tyrant King Raises the Cauldron is the second Lohan exercise, and bending the waist forward comes from Planting Flowers, the third Lohan exercise. All the rest have similarities with other sections of the Lohan exercises.
Master Wei recommends these warm-ups for good reasons, as they are effective in not only stretching out the body but for strengthening the internal organs and muscles, increasing blood flow, nourishing the joints, and developing qi.
In my opinion and from my years of practice, however, I recommend that students perform the complete sets of I Chin (Muscle Change) exercises and the Eighteen Lohan Kung Fu exercises before each practice session. For beginners, however, the following exercises will certainly suffice and will provide great benefit. Again, do not overlook the practice of these preliminary exercises. The body needs to be strengthened and mobilized properly before undertaking the rigors of practicing the Eight Stances.
T’ieh Niu Keng Ti
Step 1
The left foot is brought behind the right foot, hooking around and against the outer side of the right ankle and foot, with the toes pointing upward.
The right arm is bent at the elbow with a fist that faces palm up and has the intent of pulling energy. The left hand grasps the right forearm. There should be a feeling of resistance in the right arm with the left palm grasping it tightly, producing a necessary energetic force [1]. These actions all take place within the inhaling of the qi.
Step 2
From the above position the two arms and hands move straight downward by bending the waist over. With the arms joined together, the right fist is directed to point straight down to the ground [2]. These actions all take place within the exhaling of the qi.
Combine and harmonize the actions of these first two movements, repeating them a total of eight times.
The right foot is then brought behind and to the left side of the left foot, with the toes pointing upward. The left arm is then bent at the elbow with a fist that faces palm up, and the right hand now grasps the left forearm [3].
Step 4
From the above position the two arms and hands move straight downward by bending the waist over. With the arms joined together, the left fist is directed to point straight down to the ground [4]. These actions all take place within the exhaling of the qi.
Steps 5 & 6
To conclude, bring the feet together and stand upright so that the feet are crossed in front this time. Then, bring the left foot and place it on the heel in front of the right foot and toes.
The hands are held like screens in front of the face. Stand this way for several inhalations and exhalations to harmonize the breathing [5].
Next, change the feet so the right foot is on the heel in front of the left foot and toes, and stand facing the palms for several breaths [6].
This concludes the Iron Ox Ploughs the Earth exercise. Shake the body gently and proceed to the next exercise.
Tan Ch’uan Ch’ou Chi Ma
Step 1
Stand in an open Riding the Horse Stance with both legs in line with each other and the toes turned slightly inward. Make sure the back is straight and the buttocks slightly drawn down and in so that they don’t protrude outward [1].
Next, extend the left fist and arm out at shoulder level, with the fist palm facing downward. Apply energy to the left fist and arm. The right-hand fist is held along the right side of the ribs with the palm facing upward, but relax the arm and fist—no forced tension [2].
Step 2
Now imagine the left fist is holding a rope that is attached to a pulley on the wall in front of you with the other end of the rope attached to the right fist. Energetically pull the left arm and fist back to be alongside the left side of the ribs, and when pulling back turn over the left fist so it becomes palm up when reaching the side of the ribs. The right fist is then imagined as if it were pulled straight out and forward by the rope, feeling as though it had been whipped out, not forced by its own strength. As the right fist goes out it turns over to be palm down when reaching the front [3].
Step 3
Now, with the right fist and arm extended out at shoulder level, and the fist palm facing downward, apply energy to the right fist and arm. The left-hand fist is held along the left side of the ribs with the palm facing upward, but relax the arm and fist—no forced tension [4].
Step 4
Again, energetically pull the right arm and fist back to be alongside the right side of the ribs, and when pulling back turn over the right fist so it becomes palm up when reaching the side of the ribs. Then imagine the left fist is being pulled straight out and forward by the rope, as though it had been whipped out, not forced by its own strength. As the left fist goes out it turns over to be palm down when reaching the front [5].
Repeat these actions eight times for each arm and fist.
This concludes the Riding a Horse, Single Fist Pulling exercise. Shake the body gently and proceed to the next exercise.
Shuang Ch’uan Ch’ou Chi Ma
Step 1
Stand in an open Riding the Horse Stance with both legs in line with each other and the toes turned in slightly [1]. Make sure the back is straight and the buttocks drawn down and in slightly so that they don’t protrude outward.
Simultaneously, place both fists alongside the ribs, with the fists held tightly and firmly and the elbows drawn back.
Step 2
Extend both fists outward to the front at shoulder level [2]. Change the fists into clawlike hands facing downward, then imagine as though you are grabbing a handful of grass on a hill in front of you. Grab and pull as though tearing a handful away, and then immediately turn the closed fists to face upward [3]. Inhale the qi when extending out and grabbing.
Step 3
With some force pull both arms back into the body to their original position [4]. Exhale the qi when turning the fists over and pulling back the arms.
Repeat these actions eight times.
This concludes the Riding a Horse, Double Fist Pulling exercise. Shake the body gently and proceed to the next exercise.
Lang Pi Ch’uang
Upper Colliding
Step 1
Stand upright with the feet separated at shoulder width. Bring the left arm in front of the body with the elbow bent, fist pointing upward, and upper arm parallel to the ground. The right fist and arm are extended to the right side, with the palm facing front [1]. Inhale the qi when standing in this posture.
Step 2
Bring the right arm across, colliding the inner forearm with the inner forearm of the left arm [2]. Exhale the qi when bringing the right arm across to collide.
Step 3
Switch arm positions so that the left arm is to the side and the right arm is out front [3].
Step 4
Collide the inner forearms as in Step 2 [4]. Exhale the qi when bringing the left arm across to collide with the right.
Repeat these actions of alternately colliding the arms eight times for each side.
Lower Colliding
Step 1
Continue to stand upright with the feet separated at shoulder width. Bring the left arm to point diagonally downward in front of the body, with the elbow straight and the fist pointing upward. The right arm is extended diagonally out to the right side, with the palm facing the back [5]. Inhale the qi when standing in this posture.
Step 2
Bring the right arm across, colliding the back of the right forearm with the inner forearm of the left arm [6]. Exhale the qi when bringing the right arm across to collide.
Switch arm positions [7]. Inhale the qi when standing in this posture.
Step 4
Collide the arms as in Step 2 [8]. Exhale the qi when bringing the right arm across to collide.
Repeat these actions eight times on each side.
This concludes the Mantis Colliding Its Arms exercise. Shake the body gently and proceed to the next exercise.
Pa Wang Chu Ting
Step 1
The feet are positioned in an open stance, with the toes pointing outward at 45-degree angles, and the body is in a low, squatting position. The palms are placed together in front of the chest [1]. Calm the mind so the breath and qi can be harmonized. Slowly inhale and exhale while gazing directly to the front.
Step 2
Without changing the stance, slowly separate and press the hands outward to the sides [2]. While doing this, exhale the qi and keep the fingertips pointing up. When the hands are fully extended out, pause before returning the hands to their original position, inhaling the qi as you do so. Connect these movements of pressing out the hands and arms and then returning them for a total of eight repetitions.
Without changing the stance, make two fists and punch downward to the ground [3].
Step 4
Open the fingers of both hands wide and then clutch them again into fists. Then stand up, pulling the fists upward with the elbows in line with each other, as if lifting a bucket [4].
Repeat these motions (punching downward and then pulling upward) eight times. When the fists are punching downward, exhale the breath and qi. When pulling them upward, inhale the breath and qi.
From the opening position [5], change the fists into open palms and raise them upward as if lifting something. The eyes gaze a little upward when doing so. When standing with arms fully raised, inhale and exhale fully to circulate the qi [6].
Repeat these movements two times. Withdraw from the posture and pause momentarily. This concludes the Tyrant King Raises the Cauldron exercise. Shake the body gently and proceed to the next exercise.
Hsien Jen T’so K’ung
Step 1
Stand upright with the feet separated at a little less than shoulder width. Bring both arms in front of the body and interlace the fingers, with the palms facing the body at chest level. Make sure the arms are rounded out and held out from the body.
Then, while simultaneously rising up onto the toes of both feet, bring the arms up over the head, turning the palms to face out [2]. Extend the arms straight up, but at a slight angle so that the eyes can still gaze at the back of the hands. Inhale the qi when extending and pushing the arms upward.
Step 2
Bring the arms and hands back to the original position [1], with both feet placed flat on the ground again. Exhale the qi when descending back to the original position.
Repeat these movements eight times.
This concludes the Immortal Pushes the Void exercise. Shake the body gently and proceed to the next exercise.
Tso Yu Ch’a Hua
Step 1
Stand upright with the feet together and the fists held to the sides of the body with the elbows pointing to the rear. The head is turned so the eyes gaze intently to the right side [1].
Next, step out with the right foot to be in a Right Climbing the Mountain Stance. In accordance with the movement of the waist, the right fist is changed into an open palm as it follows the stepping-out motion, and the left fist turns palm down. The right hand goes out long and the left stays short, as they push out to the right side. As the hands move rightward, the head and eyes turn to gaze intently toward the left direction, and you exhale the qi [2].
Then, clutch both hands into fists again, withdraw the right foot, and return to the original upright stance. The weight should be equal in both legs [1]. This movement calls for inhaling the breath and qi.
Repeat these movements eight times in succession and then pause.
From the previous ending position of standing upright turn the head and gaze intently toward the left.
Next, step out with the left foot to be in a Left Climbing the Mountain Stance. In accordance with the movement of the waist, the two fists are changed into open palms as they follow the stepping-out motion. One hand goes out long and the other short, and they push out to the left side. As the palms move outward the head and eyes turn to gaze intently toward the right direction, exhaling the qi [4].
Next, clutch the hands into fists again and withdraw the left foot back again to return to the original upright stance. The weight should be on both legs [3]. This movement calls for inhaling the breath and qi.
Repeat these movements eight times in succession and then pause.
The left and right feet change into an Eight Stance. The left fist is raised high, with the palm facing out. The right fist is dropped low in front of the trousers, with the palm facing back [5].
Move the arms as if the hands were pushing and pulling something upward and downward simultaneously. Repeat the movements eight times and then pause.
The inhalations and exhalations should naturally follow each other, so that when the left hand and arm is being dropped down there is an inhalation [6]. When it is the right hand and arm being dropped down it is an exhalation.
Step 4
Stretch the right leg and foot outward to the right side into a Right Seven-Star Stance. The left arm and fist are raised high, with the palm facing up. The right arm and fist are brought across the rib area as if blocking something, with the palm facing up [7].
The entire body then squats downward and bends over toward the right leg, with the left fist extending toward the right toes, with the palm facing in [8].
Perform these up-and-down movements eight times in succession. When moving upward inhale, and when moving downward exhale.
Next, stretch the left leg and foot outward to the left side into a Left Seven-Star Stance. The right arm and fist are raised high, with the palm facing up. The left arm and fist are brought across the rib area as if blocking something, with the palm facing up [9].
The entire body then squats downward and bends over toward the left leg, with the right fist extending toward the left toes, the palm facing in [10].
Perform these up-and-down movements eight times in succession. When moving upward inhale, and when moving downward exhale.
Step 5
From the previous Seven-Star Stance turn-step into a Left Climbing the Mountain Stance. The left fist is raised upward (thrusting into the sky) to the level of the forehead, with the palm facing the body. The right hand is brought inward to adhere to the inside and upper part of the left arm in a firm grip. Stare at the left palm, stand, and circulate the qi (inhale and exhale), making eight complete breaths [11].
In a rolling motion turn the body to face the right side, and turn the feet to a Right Climbing the Mountain Stance. The right fist is then raised upward (thrusting into the sky) to the level of the forehead, with the palm facing the body. The left hand is brought inward to adhere to the inside and upper part of the right arm. Stare at the left palm, stand, and circulate the qi (inhale and exhale), making eight complete breaths [12].
This concludes the Planting Flowers, Left and Right exercise. Shake the body gently and proceed to the next exercise.
T’ui Shan Pa Mu
Two Hand Postures
Step 1
Lay your body flat on the ground and bring the palms of your hands off to each side near the shoulders. Cross your right foot over your left ankle so that the toes of each foot are touching the ground [1].
Step 2
Push your body up until the arms are fully extended. Hold the body in this position and breathe eight complete breaths [2].
After completing the eight breaths, switch the feet so that the left foot crosses over the right ankle and perform another eight complete breaths.
Step 4
As best you can, bring the weight of your body up on the fingertips [3]. Attempt this movement from flat palm to fingertips three times and then lower the body all the way down.
Single Hand Postures
Step 1
First, position your body so that the right palm and arm are extended and supporting the weight of the body. The left-hand palm is attached to the upper waist area. Cross your left foot over your right ankle so that only the side of the right foot is touching the ground. Breathe eight complete breaths in this position [4].
As best you can, attempt to bring the weight of your body up on the right-hand fingertips. Do this three times and then lower the body back down.
Step 3
Now, position your body so that the left palm and arm are extended and supporting the weight of the body. The right hand palm is attached to the upper waist area. Cross your right foot over your left ankle so that only the side of the left foot is touching the ground. Breathe eight complete breaths in this position. [5]
Step 4
Again, as best you can, attempt to bring the weight of your body up on the left-hand fingertips. Attempt this three times and then lower the body back down.
To conclude this exercise lay on the back and stretch out the hands, fingers, arms, legs, toes, and entire body. Then rest in a relaxed supine position momentarily before sitting up.
This concludes the Pushing Over a Mountain to Uproot a Tree exercise. Shake the body gently before proceeding to the Eight Stances.
