This is not any particular form. It is basically a set of warm-up exercises to prepare for doing the more strenuous Shaolin-style 8 Brocades qigong form, then moving on to Shaolin kung fu exercises.
Warm up
- Back stretch. Wide stance. Lean forward, down. To sides, down. (x3)
- Waist circle. Wide stance. Hands up. Wide, "Matrix" circles. Reverse direction.
- Shoulder stretch. Wide stance. Hands wide. Into bow. Stretch left, right. (x3)
- Waist warm up. Wide stance. Grasp hands over head. Bend forward, bounce. Back, bounce. (x3)
- Neck circles. Narrow stance. With hands on hips. Move neck only. Feel many stretches.
- Shoulder circles. Narrow stance. Fist hands. Tight small shoulder circles.
- Elbow circles. Narrow stance. Fist hands facing up.
- Elbows in, circle back, around, up, palms down, turn palms, elbows in.
- Wrist circles. Narrow stance. Fist hands down, stretched out.
- Bend inward, swing out, swing down and back, around, push knuckles facing out.
- Swing back to front, knuckles facing out. Feel stretches in wrist.
- Knee circles. Narrow stance. Deep bend.
- Ankle circles. Hands on waist. Foot slightly back.
- Then stretch foot, with top of foot/toes facing down.
Stances
- Horse stance, Ma Bu. Narrow stance. Draw fists in, wide stance.
- Hands up, wider stance. Hands in prayer position, even wider stance.
- Gong Bu. Narrow stance. Draw fists in, glare to side. Very wide stance. Pivot to bow.
- Pu Bu. Narrow stance. Draw fists in, raise one leg to golden
cock stance.
- Down to very low, leg straight with hand over calf in bow position, the other a deep bend with fist.
Stretching
- Stretch shoulders. Narrow stance. Hands interlaced above. Stretch
left, right.
- Wide stance. Stretch front.
- Hold Buddha's feet. Palms to floor in front. Grasp hands behind ankles. Breathe.
- Front leg stretch. Toes up. Grab toes with opposite hand, heel with same hand. Head to knee.
- Side stretch. Wide stance. One toe up, straight leg. Back as
straight as possible.
- Big stretch with hand in front matching out toe, hand above matching solid toe.
- If you can, grab inside foot with same hand, toes with opposite hand.
- Pu Bu Ya Tui. Very wide stance, sliding into deep Pu Bu.
- Touch top of foot on each leg with same hand. Shift to other foot while still low.
- Gong Bu Ya Tui. Stand. Bow with back foot on toe, stretching.
Hands behind head. Breathe.
- Stretch preparing for Shu Cha.
Splits
- Shu Cha. Gong Bu down onto knee. Stretch into forward split (one leg forward, one leg back).
- Hen Cha. Wide stance. Ma Bu. Fist to floor in front. Stretch to sides (side split).