How to Do the Shaolin One System in Basic Southern Kung Fu

Southern Shaolin kung fu is one of the most powerful martial art forms known today. Originating within the sacred walls of the Shaolin monastery in Southern China, this form of kung fu was designed for true hand-to-hand combat and utilizes a number of continuous fighting techniques. The Shaolin one system is a series of techniques strung together for practice purposes.

Difficulty: Moderately Easy

Instructions

1. Use the Southern Shaolin one system to practice four different techniques by combining them into one smooth movement. Stand with your feet together and your fists drawn into your waist. Your thumbs should be facing up and your elbows should be drawn into your waist.

2. Begin with a simple bow. Bring both of your hands together at your center, just below shoulder level. Cup your hands together with your palms forward as you push forward into a slight bow. Keep your eyes up at all times during the bow movement.

3. Move quickly into your horse stance and complete the Shaolin cross. Begin with your right hand forward, palm open and fingers pointed up and begin the cross. Lift with the crane's beak, lower with the leopard's paw, open out with the crane's beak again and close with the crane's wing. Complete the Southern kung fu cross on the opposite side.

4. Complete the three part continuous fist, first with the right arm and then with the left. Begin with a reverse punch, or jab. Circle down and claw forward, circle down and end with the backfist.

5. Finish the Southern Shaolin one system practice move by moving into double elbows after continuous fist. Lift your fists to chest level so that your knuckles are facing, lifting your elbows up horizontally at the same time. Thrust your elbows out firmly and then step your left foot to your right foot as you open your arms out straight.

6. Lift your arms up quickly overhead and bring them down to your sides. Repeat the one system to form a smooth continuous motion as part of your regular kung fu practice.

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