Four Section Skills of Shaolin

The following is an excerpt from my book on Shaolin Martial Arts. I hope this article can give you some benefit in your practice and to appreciate the arts of the Shaolin Temple.

The Four Section Skills is a basic internal exercise originating out the 72 Arts of the Song Shan Shaolin Temple. This internal exercise can give the practitioner the same types of benefits as in the practice of the Luo Han Eighteen Hands, Eight Pieces of Brocade, Jin Gang Longevity Skills, and others.

Within the practice of the Four Section Skills, there is a saying which states that "even though the exercise is rather short one can calm the heart, generate internal energy, and develop strength". When practicing, the breath should be natural without forcing the air in and out. One must practice with a calm mind. As one's interest in the practice of this exercise increases so will one's diligence; this will thereby result in greater benefits. Even though the movements are very simple, the theory of practice is very profound. After practice one can achieve a strong body as well as develop the basis for Shaolin Wushu.

1. Supporting Heaven to Cleanse the Triple Heater

Step One: Stand with the feet shoulder width apart. The body is held upright with the arms lowered naturally down to the sides. The palms face in toward the legs and the fingers point down. The eyes look to the front with an heroic gaze.

Step Two: Without moving in position the two arms slowly lift to the sides. The palms face to the front. The eyes look to the front.

Step Three: Without stopping, the palms continue moving in an arc to above the head. The palms remain facing to the front with the fingers slightly angled in an upward direction. The eyes look to the front.

Step Four: Without stopping, the hands bend at the wrist to allow the palms to face up. The fingers of both hands point toward each other. The eyes look to the upper front.

Step Five: The upper body slowly starts to bend forward at the waist. Bend until the palms touch the ground. As the waist bends the fingers of both hands interlace to touch the ground. The eyes look at the two hands.

The upper body slowly raises up to an upright position. At the same time, the hands move up along the front of the body to above the head, then the hands move down in an arc to the sides of the body to the original position. Repeat the sequence eight times. When raising the hands above the head, the energy should reach to the tips of the fingers. Do not overexert oneself when bending forward. This may result in injury to the waist, back, and kidneys. All motion should be slow, even, and gentle. The slower the movement the better. The motion must not be fast. During the entire sequence the knees must remain straight without any bending.

2. Looking to the Rear

Step One: Stand with the feet shoulder width apart and with the body held upright. The two hands are placed along side of the legs. The palms face toward the legs. The head turns to the left to allow the eyes to look at the heel of the right foot.

Step Two: Without changing body position, the head returns to facing the front. Afterwards, the head slowly turns to the right to allow the eyes to look at the heel of the left foot. Afterwards, return to facing the front. Repeat the sequence eight times on each side. This sequence of moves must be conducted very slowly. The body must maintain a firm upright position during the turning. This means the upper body should not move. Pay attention to keeping the shoulders relaxed.

3. Push Open the Window to See the Moon (removes fire from the heart)

Step One: Step the left foot to the side to form a horse stance. The hands form fists at the sides of the body. The palm of the fists face up at an angle and the eyes look to the front.

Step Two: The body turns 90 degrees to the right while using the feet as the pivot. The right leg bends and the left leg straightens to form a right bow stance. At the same time, the right fist changes to a palm and pushes out to the front. The palm faces to the front. The left fist changes to a hook hand and hooks to the left rear. The tips of the fingers of the hook hand point up. The eyes look at the right palm.

Step Three: The body turns 180 degrees to the left to form a left bow stance. At the same time, the left hook hand changes to a palm and pushes to the front. The right palm changes to a hook hand and hooks to the right rear. The tips of the fingers of the hook hand point up. The eyes look at the left palm.

The body turns to the right 90 degrees to form a horse stance. The hands change back to fists and are placed at the sides. Repeat the sequence eight times on each side. During the practice of this sequence the upper body should not lean. The fists should be held tight and the push of the palm should be fierce as if pushing a mountain. The hooking to the rear should be coordinated with the pushing of the palm as well as in the turning of the body.

4. Hitting and Grabbing into Space to Generate Power

Step One: Step to the left to form a horse stance. Place the fist along the sides of the body near the floating ribs. The palm side of the fists face up and the eyes look to the front.

Step Two: The right fist punches out to the front. The palm side of the fist faces to the left. The eyes look at the right fist.

Step Three: The right fist forms a palm and makes a grabbing motion as it retracts back to the right side of the body. The palm forms a fist as it grabs back toward the body. At the same time, the left fist punches out to the front. The palm side of the fist faces to the right and the eyes look at the fist.

The left fist forms a palm and conducts a grabbing motion as it retracts back to the side of the body. As this occurs the right fist punches out to the front. The palm of the right fist now faces down. The eyes look at the right fist.

Repeat this sequence of punches and grabs until the legs become fatigued. Upon completion the left foot should step next to the right to complete the sequence.

Key Points:

1. The practice area should be clean and with fresh air. Practice should be in brightly lit room. Do not practice in a windy area.

2. Practice should not be conducted during electrical storms nor during erratic weather conditions.

3. Practice should be conducted three times a day for maximum benefit. The optimal times for practice is as follows:

Practice should be conducted with an empty stomach to allow for the proper flow of internal energy to the various organs.

4. Brute force should never be used during the performance of this exercise. The movements must be conducted in a natural manner.

5. Alcohol and sexual relations should be halted during the first three months of practice

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