Yi Zhi Chan Gong

Wushu Instructor: Fu Biao, President & general coach of Beijing Shaolin Martial Art School

Demonstrator: Fu Biao, Han Feng, and Ren Shifang (both of the latter are students of Fu Biao)

Photographer: Bo Wen, Xiao Guang, and Fu Lei 

 Steps

Step one

 In this stage, stand straight before a wall, stretch out your arms to touch the wall with palms. Then stretch out your body forward with two legs holding together straight, the body being an angle of 20 to 30 degree. In the first stage the amount of force should be from light to strong according to the condition of your body. As to the number of hits to wall, it can be increased from 20 time one set to 30 times one set with a period of 7 days in each change. And the angle of the body to the wall can be enlarged as the training going on. After three months, you can change the palms to your five fingers, then to three fingers, then to two, in the end, change to only one finger. This process is the foundation of Yi Zhi Chan exercise, and it needs one year of practice.(f1-9)
 

   

f1. Demonstrator: Han Feng

f2. Han Feng

f3. Han Feng

f4. Han Feng

f5. Han Feng

f6. Han Feng

f7. Han Feng

f8. Han Feng

f9. Han Fen

Step two

Lie prostrate to the ground; stretch out arms to support your body with two hands against the ground, both feet holding together and only with the feet toes touching the ground, the body and lower limbs keep straight. Use force according to the breath and notion. In this stage, the exercise can be carried out in several sets, 20 times one set; after some days you can increase it with 10 times per 21 days. Three months later, change the palm to five fingers, then to three fingers, then two, in the end to one finger. In this stage, the breath should be deep, constant, even, and long with notion guide. Draw the Qi into DanTian, and then drive it to finger tips, gradually you can get the effect of change Qi into force.
 

   
f10. Demonstrator: Ren Shifang

f11. Ren Shifang

f12. Ren Shifang

f13. Ren Shifang

f14. Ren Shifang

f15. Ren Shifang

f16. Ren Shifang

f17. Ren Shifan 

Step three

Headstand with palms touching ground and arms extending straight, body stretching forward. Pay attention to keeping balance of such body parts: neck, waist, arms, especially the waist. Control the hand by strength of finger, and waist by palms. In addition, remember not to spread the hands, and the extension between the two hands should be as broad as the shoulders, fingers forward. In this stage, practice it every morning for one hour and prolong the headstanding time gradually. Half year later, change the palms into fingers as the above method. And with time past, the five fingers be reduce to three, then to two, then to only one. Eight years later, the skill is accomplished.(f18-23)
 

f18.Ren Shifang

f19. Ren Shifang

f20. Ren Shifang

f21. Ren Shifang

f22. Ren Shifang

f23. Ren Shifang

f24. Rao Xin

f25. Fu Biao