White Crane Training

The physical elements of training are solo exercises, forms and partner exercises. When the choreography of a movement has been learned, it is then necessary to try to apply the principles of white crane into the movement.

The Forms are the learning framework of our system, which must be studied and cultivated by the student. Their role is central to the development of skill in our system, and their study and practice occupy perhaps seventy per cent of one’s weekly training regime. First we must grasp the choreography and cultivate the accuracy of movement, before we can then put the principles into the movements of the Forms to create the substance, and what comes out will be the function. The word quan (fist) signifies a refined or 'soft' art, and it is by applying the principles into the framework (Forms), that we can transition from the normal habit of externally (mis-)coordinated movement to a new habit of using a synchronised internal whole-body movement to create the correct external movement.

Solo exercises developing:

• Posture, alignment, balance

• Complete breathing and breath control

• Relaxation, agility and smooth movement

• Grounding, stability and relaxed force

• Moving and stepping

Forms

• Bā Bú Lián (Eight Continuous Steps)

• Lúohàn Quan (Monk Fist)

• Huā Bā Bú (Flower Eight Steps)

• Zhōng Quān ( Middle Circle)

• Walking Stick Form