Lian Huan

Quan
SHAOLINTEMPLE.COM

Workbook
by Shifu Shi Yanjun,
Dr. Rhea Du & Shifu Shi Yanpeng
Lian Huan Quan Routine
Lian Huan Quan Routine (Chinese: 连环拳 ; pinyin: lián huán quán), translated as Chain Fist Boxing Routine, is
the second traditional routine in the Shaolin Temple Yunnan Curriculum Path Level 1, after the routine of Wu
Bu Quan. It is also known under Shaolin Ba Bu Lian Huan Quan or Shaolin Eight Step Interlink Quan.
The next step is 1st Duanwei routine.

Although Lian Huan Quan is a beginner's form, it is the perfect form for Kung Fu demonstrations and live
shows.

The routine consists of two sections, executed with eight steps, seven methods of fists, three methods of

shaolintemple.com
palms, four methods of the leg, two methods of catching hold, one defensive posture and one ready
posture, and two repeat postures.

This routine is short, quick, with clear attacking and defending and special change methods. It has
twenty-two changes in eight steps.
Movement 1:
Ready Position

shaolintemple.com
Movement 2:
Starting Movement

shaolintemple.com
Assignment Notes Lian Huan Quan Routine
shaolintemple.com
Assignment 1: Sequence 1
Topic of study Chose the best location Identify the steps for How to practice the
1 2 3 4
& timeing for practice practice sequence

Topic Steps How to Practice Sequence 1

Movement 1: Ready Position Movement 1: Ready Position 1
Both feet stand side by side, with both hands hanging down along the body Step 1:
Movement 2: Starting Movement
naturally. The head and the body are upright. The eyes look straight 2
Practice each move individually 10 times. When you start the
forward. movement, perform natural breathing through the nose.
3
Movement 2: Starting Movement Step 2:
The left foot takes a half step left, with both toes grasping the ground. The 4 together 10 times. In the
Practice two adjacent moves
What you require:
Common household items have different PH levels and can be distance between the feet is the same as the width of the shoulders. Both beginning, practice at a slower pace. The more you practice, the
identified either as acid or base palms change into fists and draw to the waist with the fist-centers facing 5 through your nose.
more speed. Breathe naturally
Outdoor Practice: up (Yang fist position). The forearms are parallel to the ground. Square the
In nature, away from pollution shoulders and withdraw the belly. Place the tongue against the roof of the Step 3: 6
Riverside or forest with high Qi from the trees and water mouth palate. The head turns left, and the eyes look left. After you practiced movements 1 and 2 for 25 times with
Avoid practicing in wind, rain, snow, exposure to direct sun natural breathing, change7to abdominal breathing and practice
Do not practice using a face mask 25 times.

Indoor Practice: Abdominal Breathing method:

9
Well ventilated area with fresh air
Enough surface for practice to avoid injuries
Observations In movement 1, breathe in through your nose and sink the Qi to
the Dantian while the belly withdraws.
10
Avoid draft Movement 1: Ready Position
Do not practice around candles or incenses Observe your posture in the mirror. Look for every detail described so your In movement 2, breathe 11
out through your nose and lift the Qi
Practice in front of a mirror (if available) Qi and blood flow freely in your body. from the Dantian out while the belly expands. This is called

Movement 2: Starting Movement

12
reversed abdominal breathing.
Best Time for Practice:
5 to 7 am
Practice the movement 10 times. To start with, practice slow to understand 13
what each part of your body does. As you practice the movement, breathe
11 am to 1 pm
5 to 7 pm
in and out naturally, and focus on understanding the Qi flow in the body. 14
Movement 3:
Block Left and Strike the
Heart

shaolintemple.com
Movement 3: Duilian
Block Left and Strike the
Heart

shaolintemple.com
Assignment Notes Lian Huan Quan Routine
shaolintemple.com
Assignment 2: Sequence 2
Topic of study Chose the best location Identify the steps for How to practice the
1 2 3 4
& timeing for practice practice sequence

Topic Steps How to Practice Sequence 2

Movement 2: Starting Movement Movement 2: Starting Movement
Step 1:
1
Movement 3: Block Left and Strike the Heart The left foot takes a half step left, with both toes grasping the ground. The
distance between the feet is the same as the width of the shoulders. 2
Practice each move individually 10 times. When you start the
movement, perform natural breathing through the nose. Look for
Both palms change into fists and draw to the waist with the fist-centers 3 movement, force projection, waist, fist
every detail (stances, eyes
facing up (Yang fist position). The forearms are parallel to the ground. position), so your Qi and blood flow freely in the body.
Square the shoulders and withdraw the belly. 4
What you require:
Common household items have different PH levels and can be
Step 2:
identified either as acid or base Place the tongue against the roof of the mouth palate. The head turns left, 5 together 10 times. In the beginning,
Practice two adjacent moves
Outdoor Practice: and the eyes look left. practice at a slower pace. The more you practice, the more speed.
In nature, away from pollution Breathe naturally through6your nose.
Riverside or forest with high Qi from the trees and water Movement 3: Block Left and Strike the Heart
Avoid practicing in wind, rain, snow, exposure to direct sun The body turns 90 degrees towards the left. The left foot takes one step Step 3: 7
Do not practice using a face mask forward to form a left Gong Bu stance. The angle at the forward knee is 90 After you practiced movements 2 and 3 for 25 times with natural
degrees, and the back leg is fully stretched. breathing, change to abdominal breathing and practice 25 times.
Indoor Practice: At this time, increase the speed of the practice.
Well ventilated area with fresh air
9
The left forearm blocks the upper left and then draws the fist to the waist
Enough surface for practice to avoid injuries Abdominal Breathing method:
level, with the center of the fist facing up (Yang fist position). The right 10
Breathe in through the nose and sink the Qi to the Dantian (belly
Avoid draft fist rushes forward with the center of the fist facing down (Yin fist
withdraws). Breathe out through the nose and lift the Qi from the
Do not practice around candles or incenses position). The right arm is on the same level as the shoulder. The force is 11
Practice in front of a mirror (if available) directed to the right fist (the face of the fist). Dantian out (belly expands). This is called reversed abdominal
breathing. 12
Best Time for Practice: The eyes look forward. In movement 2, breathe in as you lift your fists to the waist. Then
5 to 7 am 13for the movement 3. In movement 3,
breathe out in preparation
11 am to 1 pm breathe in while your left foot lands forward in Gong Bu, then
5 to 7 pm breathe out when punching14 forward.
Assignment Notes Lian Huan Quan Routine
shaolintemple.com
Assignment 3: Sequence 3
Identify the steps for How to practice the
1 Topic of study
2 3
practice sequence

Topic How to Practice Sequence 3

Step 1:
1
Movement 1: Ready Position
Movement 2: Starting Movement 2
Practice each move (1, 2, and 3) individually 10 times. When you start the movement, perform natural breathing through the nose. Look for every
detail (stances, eyes movement, force projection, waist, fist position), so your Qi and blood flow freely in the body. Practice slowly to understand
Movement 3: Block Left and Strike the Heart what each part of your body does. As you practice the movement, breathe in and out naturally, and focus on 3 understanding the Qi flow in the body.

Step 2: 4
Practice the moves together 10 times. In the beginning, practice at a slower pace. The more you practice, the more speed. Breathe naturally through
your nose. 5
Observations Step 3: 6
After you practiced the movements 25 times with natural breathing, change to abdominal breathing and practice 25 times. At this time, increase the
Movement 1: Ready Position speed of the practice. At this time, your strength should be greater. 7
Observe your posture before you start the practice.
Abdominal Breathing method:
Movement 2: Starting Movement Breathe in through the nose and sink the Qi to the Dantian (belly withdraws). Breathe out through the nose and lift the Qi from the Dantian out (belly
Practice the movement 10 times. expands). This is called reversed abdominal breathing. 9
Movement 3: Block Left and Strike the Heart 10
In movement 1, breathe in through your nose and sink the Qi to the Dantian while the belly withdraws. In movement 2, breathe out through your nose
Practice the movement 10 times. and lift the Qi from the Dantian out while the belly expands. In movement 3, breathe in while your left foot lands forward in Gong Bu, then breathe
11
out when punching forward.
12
13
14
Movement 4:
Front Kick and Rush a Fist

shaolintemple.com
Movement 4: Duilian
Front Kick and Rush a Fist

shaolintemple.com
Assignment Notes Lian Huan Quan Routine
shaolintemple.com
Assignment 4: Sequence 4
Topic of study Chose the best location Identify the steps for How to practice the
1 2 3 4
& timeing for practice practice sequence

Topic Steps How to Practice Sequence 4

Movement 3: Block Left and Strike the Heart Movement 3: Block Left and Strike the Heart
Step 1:
1
Movement 4: Front Kick and Rush a Fist The body turns 90 degrees towards the left. The left foot takes one step
forward to form a left Gong Bu stance. The angle at the forward knee is 90 2
Practice each move individually 10 times. When you start the
degrees, and the back leg is fully stretched. movement, perform natural breathing through the nose. Look for
3 movement, force projection, waist, fist
every detail (stances, eyes
The left forearm blocks the upper left and then draws the fist to the waist position), so your Qi and blood flow freely in the body.
level, with the center of the fist facing up (Yang fist position). The right fist 4
What you require:
Common household items have different PH levels and can be rushes forward with the center of the fist facing down (Yin fist position). Step 2:
identified either as acid or base The right arm is on the same level as the shoulder. The force is directed to 5 together 10 times. In the beginning,
Practice two adjacent moves
Outdoor Practice: the right fist (the face of the fist). practice at a slower pace. The more you practice, the more speed.
In nature, away from pollution Breathe naturally through6your nose.
Riverside or forest with high Qi from the trees and water The eyes look forward.
Avoid practicing in wind, rain, snow, exposure to direct sun Step 3: 7
Do not practice using a face mask Movement 4: Front Kick and Rush a Fist After you practiced movements 3 and 4 for 25 times with natural
The right foot lifts and hooks up to perform a front kick. breathing, change to abdominal breathing and practice 25 times.
Indoor Practice: At this time, increase the speed of the practice.
Well ventilated area with fresh air Simultaneously, the right fist draws to the waist level, with the center of
9
Enough surface for practice to avoid injuries Abdominal Breathing method:
the fist facing up (Yang fist). the left fist rushes forward with the center of 10
Breathe in through the nose and sink the Qi to the Dantian (belly
Avoid draft the fist facing down (Yin fist). The left arm is on the same level as the
withdraws). Breathe out through the nose and lift the Qi from the
Do not practice around candles or incenses shoulder. The force is directed to the left fist face. 11
Practice in front of a mirror (if available) Dantian out (belly expands). This is called reversed abdominal
The head is upright and the eyes are looking forward. breathing. 12
Best Time for Practice: In movement 3, breathe in while your left foot lands forward in
5 to 7 am 13when punching forward.
Gong Bu, then breathe out
11 am to 1 pm In movement 4, breathe in while you lift the right foot and front
5 to 7 pm 14your left fist punches.
kick and breathe out while
Movement 5:
Rush a Fist in a Ma Bu
Stance

shaolintemple.com
Movement 5:
Rush a Fist in a Ma Bu
Stance (front view)

shaolintemple.com
Movement 5: Duilian
Rush a Fist in a Ma Bu
Stance

shaolintemple.com
Assignment Notes Lian Huan Quan Routine
shaolintemple.com
Assignment 5: Sequence 5
Topic of study Chose the best location Identify the steps for How to practice the
1 2 3 4
& timeing for practice practice sequence

Topic Steps How to Practice Sequence 5

Movement 4: Front Kick and Rush a Fist Movement 4: Front Kick and Rush a Fist
Step 1:
1
Movement 5: Rush a Fist in a Ma Bu Stance The right foot lifts and hooks up to perform a front kick.
2
Practice each move individually 10 times. When you start the
Simultaneously, the right fist draws to the waist level, with the center of the movement, perform natural breathing through the nose. Look for
fist facing up (Yang fist). the left fist rushes forward with the center of the 3 movement, force projection, waist, fist
every detail (stances, eyes
fist facing down (Yin fist). The left arm is on the same level as the position), so your Qi and blood flow freely in the body.
shoulder. The force is directed to the left fist face. 4
What you require:
Common household items have different PH levels and can be
Step 2:
identified either as acid or base The head is upright and the eyes are looking forward. 5 together 10 times. In the beginning,
Practice two adjacent moves
Outdoor Practice: practice at a slower pace. The more you practice, the more speed.
In nature, away from pollution Breathe naturally through6your nose.
Riverside or forest with high Qi from the trees and water
Avoid practicing in wind, rain, snow, exposure to direct sun Movement 5: Rush a Fist in a Ma Bu Stance Step 3: 7
Do not practice using a face mask The body turns 90 degrees towards the left side. After you practiced movements 4 and 5 for 25 times with natural
breathing, change to abdominal breathing and practice 25 times.
Indoor Practice: The right foot lands on the ground to the right. Both legs squat into a Ma At this time, increase the speed of the practice.
Well ventilated area with fresh air Bu stance. The feet are parallel, and the knees stretch outwards. The 9
Enough surface for practice to avoid injuries knees angle is 90 degrees. The tights are parallel to the ground. Abdominal Breathing method:
10
Breathe in through the nose and sink the Qi to the Dantian (belly
Avoid draft
Simultaneously, the left fist draws to the waist level with the center of the withdraws). Breathe out through the nose and lift the Qi from the
Do not practice around candles or incenses 11
Practice in front of a mirror (if available) fist facing up (Yang fist). The right fist rushes to the right with the center Dantian out (belly expands). This is called reversed abdominal
of the fist facing down (Yin fist). The right arm is on the same level as the breathing. 12
Best Time for Practice: shoulder. The force is projected to the right fist face. In movement 4, breathe in while you lift the right foot and front
5 to 7 am 13your left fist punches.
kick and breathe out while
11 am to 1 pm The head turns right, and the eyes are looking to the right. In movement 5, breathe in while the right foot lands on the ground
5 to 7 pm and into a Ma Bu stance14and breathe out while rushing the right
fist to the right.
Assignment Notes Lian Huan Quan Routine
shaolintemple.com
Assignment 6: Sequence 6
Identify the steps for How to practice the
1 Topic of study
2 3
practice sequence

Topic How to Practice Sequence 6

Movement 3: Block Left and Strike the Heart
Movement 4: Front Kick and Rush a Fist
Movement 5: Rush a Fist in a Ma Bu Stance
Step 1:
1
2
Practice each move (3, 4, and 5) individually 10 times. When you start the movement, perform natural breathing through the nose. Look for every
detail (stances, eyes movement, force projection, waist, fist position), so your Qi and blood flow freely in the body. Practice slowly to understand
what each part of your body does. As you practice the movement, breathe in and out naturally, and focus on 3 understanding the Qi flow in the body.

Step 2: 4
Practice the moves together 10 times. In the beginning, practice at a slower pace. The more you practice, the more speed. Breathe naturally through
your nose. 5
Observations Step 3: 6
After you practiced the movements 25 times with natural breathing, change to abdominal breathing and practice 25 times. At this time, increase the
Movement 3: Block Left and Strike the Heart speed of the practice. At this time, your strength should be greater. 7
Practice the movement 10 times.
Abdominal Breathing method:
Movement 4: Front Kick and Rush a Fist Breathe in through the nose and sink the Qi to the Dantian (belly withdraws). Breathe out through the nose and lift the Qi from the Dantian out (belly
Practice the movement 10 times. expands). This is called reversed abdominal breathing. 9

Movement 5: Rush a Fist in a Ma Bu Stance

10
In movement 3, breathe in while your left foot lands forward in Gong Bu, then breathe out when punching forward.
Practice the movement 10 times.
11
In movement 4, breathe in while you lift the right foot and front kick and breathe out while your left fist punches.
12
In movement 5, breathe in while the right foot lands on the ground and into a Ma Bu stance and breathe out while rushing the right fist to the right.
13
Movement 6:
Strike the Hands with a
Stamping Foot

shaolintemple.com
Movement 6:
Strike the Hands with a
Stamping Foot (front view)

shaolintemple.com
Movement 6: Duilian
Strike the Hands with a
Stamping Foot

shaolintemple.com
Assignment Notes Lian Huan Quan Routine
shaolintemple.com
Assignment 7: Sequence 7
Topic of study Chose the best location Identify the steps for How to practice the
1 2 3 4
& timeing for practice practice sequence

Topic Steps How to Practice Sequence 7

Movement 5: Rush a Fist in a Ma Bu Stance Movement 5: Rush a Fist in a Ma Bu Stance
Step 1:
1
Movement 6: Strike the Hands with a Stamping Foot The body turns 90 degrees towards the left side.
2
Practice each move individually 10 times. When you start the
movement, perform natural breathing through the nose. Look for
The right foot lands on the ground to the right. Both legs squat into a Ma
Bu stance. The feet are parallel, and the knees stretch outwards. The 3 movement, force projection, waist, fist
every detail (stances, eyes
position), so your Qi and blood flow freely in the body.
knees angle is 90 degrees. The tights are parallel to the ground.
4
What you require:
Common household items have different PH levels and can be
Simultaneously, the left fist draws to the waist level with the center of the
Step 2:
identified either as acid or base
fist facing up (Yang fist). The right fist rushes to the right with the center
5 together 10 times. In the beginning,
Practice two adjacent moves
Outdoor Practice: practice at a slower pace. The more you practice, the more speed.
of the fist facing down (Yin fist). The right arm is on the same level as the
In nature, away from pollution Breathe naturally through6your nose.
shoulder. The force is projected to the right fist face.
Riverside or forest with high Qi from the trees and water
Avoid practicing in wind, rain, snow, exposure to direct sun Step 3: 7
The head turns right, and the eyes are looking to the right.
Do not practice using a face mask After practicing movements 5 and 6 for 25 times with natural
Movement 6: Strike the Hands with a Stamping Foot breathing, change to abdominal breathing and practice 25 times.
Indoor Practice: At this time, increase the speed of the practice.
Well ventilated area with fresh air
The right foot lifts and stamps the ground. Both feet are side by side and 9
parallel. Both legs half squat.
Enough surface for practice to avoid injuries Abdominal Breathing method:
10
Breathe in through the nose and sink the Qi to the Dantian (belly
Avoid draft The left fist changes into a palm placed at the lower front with the center
withdraws). Breathe out through the nose and lift the Qi from the
Do not practice around candles or incenses of the palm facing up (Yang palm). The right fist goes to the lower right to 11
Practice in front of a mirror (if available) strike the left palm center before the knees. Dantian out (belly expands). This is called reversed abdominal
breathing. 12
Best Time for Practice: The head is upright, and the eyes look forward. In movement 5, breathe in while the right foot lands on the ground
5 to 7 am and into a Ma Bu stance13and breathe out while rushing the right
11 am to 1 pm fist to the right.
5 to 7 pm In movement 6, breathe 14
in while the right foot stamps the ground
and breathe out when the right fist strikes the left palm center.
Movement 7:
Defend the Head and Rush
a Fist in a Ma Bu Stance

shaolintemple.com
Movement 7: Duilian
Defend the Head and Rush
a Fist in a Ma Bu Stance

shaolintemple.com
Assignment Notes Lian Huan Quan Routine
shaolintemple.com
Assignment 8: Sequence 8
Topic of study Chose the best location Identify the steps for How to practice the
1 2 3 4
& timeing for practice practice sequence

Topic Steps How to Practice Sequence 8

Movement 6: Strike the Hands with a Stamping Foot Movement 6: Strike the Hands with a Stamping Foot
Step 1:
1
The right foot lifts and stamps the ground. Both feet are side by side and
Movement 7: Defend the Head and Rush a Fist in a Ma Bu Stance
parallel. Both legs half squat. 2
Practice each move individually 10 times. When you start the
movement, perform natural breathing through the nose. Look for
The left fist changes into a palm placed at the lower front with the center 3 movement, force projection, waist, fist
every detail (stances, eyes
of the palm facing up (Yang palm). The right fist goes to the lower right to position), so your Qi and blood flow freely in the body.
strike the left palm center before the knees. 4
What you require:
Common household items have different PH levels and can be
Step 2:
identified either as acid or base The head is upright, and the eyes look forward. 5 together 10 times. In the beginning,
Practice two adjacent moves
Outdoor Practice: practice at a slower pace. The more you practice, the more speed.
In nature, away from pollution Breathe naturally through6your nose.
Movement 7: Defend the Head and Rush a Fist in a Ma Bu Stance
Riverside or forest with high Qi from the trees and water
Avoid practicing in wind, rain, snow, exposure to direct sun
The left foot steps a bigger step to the right, and the body turns 180 Step 3: 7
degrees to the right. Both legs squat in a Ma Bu stance. Both feet are After practicing movements 6 and 7 for 25 times with natural
Do not practice using a face mask
parallel, and the knees are stretching out. The knees angle is 90 degrees. breathing, change to abdominal breathing and practice 25 times.
Indoor Practice: At this time, increase the speed of the practice.
Well ventilated area with fresh air Simultaneously, the right fist blocks up until it is about 8 cm above the 9
Enough surface for practice to avoid injuries head. The center of the fist is facing down (Yin fist). The left palm Abdominal Breathing method:
changes into a fist and rushes from the front of the knee to the left. The 10
Breathe in through the nose and sink the Qi to the Dantian (belly
Avoid draft
center of the fist is facing down (Yin fist). The force is projected to the left withdraws). Breathe out through the nose and lift the Qi from the
Do not practice around candles or incenses
fist face.
11
Practice in front of a mirror (if available) Dantian out (belly expands). This is called reversed abdominal

The head turns left, and the eyes are looking left.
breathing. 12
Best Time for Practice: In movement 6, breathe in while the right foot stamps the ground
5 to 7 am and breathe out when the13right fist strikes the left palm center.
11 am to 1 pm In movement 7, breathe in while landing on Ma Bu's stance and
5 to 7 pm 14the fist left.
breathe out while rushing
Assignment Notes Lian Huan Quan Routine
shaolintemple.com
Assignment 9: Sequence 9
Identify the steps for How to practice the
1 Topic of study
2 3
practice sequence

Topic How to Practice Sequence 9

Movement 1: Ready Position 1
Step 1:
Movement 2: Starting Movement Practice each move (except movement 1) individually 10 times. When you start the movement,2perform natural breathing through
Movement 3: Block Left and Strike the Heart the nose. Look for every detail (stances, eyes movement, force projection, waist, fist position), so your Qi and blood flow freely in
Movement 4: Front Kick and Rush a Fist the body. Practice slowly to understand what each part of your body does. As you practice the3movement, breathe in and out
Movement 5: Rush a Fist in a Ma Bu Stance naturally, and focus on understanding the Qi flow in the body.
Movement 6: Strike the Hands with a Stamping Foot 4
Movement 7: Defend the Head and Rush a Fist in a Ma Bu Stance Step 2: 5
Practice the moves together 10 times. In the beginning, practice at a slower pace. The more you practice, the more speed. Breathe
Best time for practice: naturally through your nose. 6
5 to 7 am Step 3:
7
11 am to 1 pm After you practiced the movements 25 times with natural breathing, change to abdominal breathing and practice 25 times. At this
5 to 7 pm time, increase the speed of the practice. At this time, your strength should be greater.
9
Observations Abdominal Breathing method:
10 the nose and lift the Qi from the
Breathe in through the nose and sink the Qi to the Dantian (belly withdraws). Breathe out through
Practice individually from Movement 2 up to Movement 7 for ten Dantian out (belly expands). It is called reversed abdominal breathing.
times. Start at a slower pace and gradually increase the speed
11
of the practice. 12 usually in the first step, breathe
Pay attention to the sequence of breathing. If one movement is composed of two separate steps,
in, and the second step breathes out.
13
Movement 8:
Push the Right Palm in a
Gong Bu Stance

shaolintemple.com
Movement 8: Duilian
Push the Right Palm in a
Gong Bu Stance

shaolintemple.com
Assignment Notes Lian Huan Quan Routine
shaolintemple.com
Assignment 10: Sequence 10
Topic of study Chose the best location Identify the steps for How to practice the
1 2 3 4
& timeing for practice practice sequence

Topic Steps How to Practice Sequence 10

Movement 7: Defend the Head and Rush a Fist in a Ma Bu Stance Movement 7: Defend the Head and Rush a Fist in a Ma Bu Stance
Step 1:
1
Movement 8: Push the Right Palm in a Gong Bu Stance The left foot steps a bigger step to the right, and the body turns 180
degrees to the right. Both legs squat in a Ma Bu stance. Both feet are 2
Practice each move individually 10 times. When you start the
movement, perform natural breathing through the nose. Look for
parallel, and the knees are stretching out. The knees angle is 90 degrees.
3 movement, force projection, waist, fist
every detail (stances, eyes
position), so your Qi and blood flow freely in the body.
Simultaneously, the right fist blocks up until it is about 8 cm above the
head. The center of the fist is facing down (Yin fist). The left palm changes 4
What you require:
Common household items have different PH levels and can be into a fist and rushes from the front of the knee to the left. The center of
Step 2:
identified either as acid or base the fist is facing down (Yin fist). The force is projected to the left fist face. 5 together 10 times. In the beginning,
Practice two adjacent moves
Outdoor Practice: practice at a slower pace. The more you practice, the more speed.
In nature, away from pollution Breathe naturally through6your nose.
The head turns left, and the eyes are looking left.
Riverside or forest with high Qi from the trees and water
Avoid practicing in wind, rain, snow, exposure to direct sun Movement 8: Push the Right Palm in a Gong Bu Stance Step 3: 7
Do not practice using a face mask The body turns 90 degrees towards the left. The right leg takes one step After practicing movements 7 and 8 for 25 times with natural
forward to form a right Gong Bu stance. The front knee is bent at 90 breathing, change to abdominal breathing and practice 25 times.
Indoor Practice: degrees, and the back foot is fully stretched. The front foot is slightly At this time, increase the speed of the practice.
Well ventilated area with fresh air
9
inward.
Enough surface for practice to avoid injuries Abdominal Breathing method:
10
Breathe in through the nose and sink the Qi to the Dantian (belly
Avoid draft The right fist changes into an erect palm (Li palm) and falls to the left side
withdraws). Breathe out through the nose and lift the Qi from the
Do not practice around candles or incenses of the chest. The left fist changes into a palm and moves to the upper 11
Practice in front of a mirror (if available) right, outside the right shoulder, and arm towards the lower until it draws Dantian out (belly expands). This is called reversed abdominal
to the waist. The center of the palm is facing up (Yang palm). The right breathing. 12
Best Time for Practice: palm erectly pushes forward. The force is projected to the palm. In movement 7, breathe in while landing on Ma Bu's stance and
5 to 7 am breathe out while rushing13the fist left.
11 am to 1 pm The head is upright, and the eyes are looking ahead. In movement 8, breathe in while going into the Gong Bu stance and
5 to 7 pm 14palm erectly pushes with force forward.
breathe out while the right
Movement 9:
Push the Left Palm in a
Gong Bu Stance

shaolintemple.com
Movement 9: Duilian
Push the Left Palm in a
Gong Bu Stance

shaolintemple.com
Assignment Notes Lian Huan Quan Routine
shaolintemple.com
Assignment 11: Sequence 11
Topic of study Chose the best location Identify the steps for How to practice the
1 2 3 4
& timeing for practice practice sequence

Topic Steps How to Practice Sequence 11

Movement 8: Push the Right Palm in a Gong Bu Stance
Movement 9: Push the Left Palm in a Gong Bu Stance
Movement 8: Push the Right Palm in a Gong Bu Stance
Step 1:
1
The body turns 90 degrees towards the left. The right leg takes one step
forward to form a right Gong Bu stance. The front knee is bent at 90 2
Practice each move individually 10 times. When you start the
movement, perform natural breathing through the nose. Look for
degrees, and the back foot is fully stretched. The front foot is slightly
inward. 3 movement, force projection, waist, fist
every detail (stances, eyes
position), so your Qi and blood flow freely in the body.

The right fist changes into an erect palm (Li palm) and falls to the left side
4
What you require:
Common household items have different PH levels and can be
of the chest. The left fist changes into a palm and moves to the upper
Step 2:
identified either as acid or base
right, outside the right shoulder, and arm towards the lower until it draws
5 together 10 times. In the beginning,
Practice two adjacent moves
Outdoor Practice: practice at a slower pace. The more you practice, the more speed.
to the waist. The center of the palm is facing up (Yang palm). The right
In nature, away from pollution Breathe naturally through6your nose.
palm erectly pushes forward. The force is projected to the palm.
Riverside or forest with high Qi from the trees and water
Avoid practicing in wind, rain, snow, exposure to direct sun Step 3: 7
The head is upright, and the eyes are looking ahead.
Do not practice using a face mask After practicing movements 8 and 9 for 25 times with natural
breathing, change to abdominal breathing and practice 25 times.
Indoor Practice: At this time, increase the speed of the practice.
Well ventilated area with fresh air
9
Movement 9: Push the Left Palm in a Gong Bu Stance
Enough surface for practice to avoid injuries Abdominal Breathing method:
The Gong Bu stance to the right side does not change. 10
Breathe in through the nose and sink the Qi to the Dantian (belly
Avoid draft
withdraws). Breathe out through the nose and lift the Qi from the
Do not practice around candles or incenses The change is only for the hands' positions. The right palm draws to the 11
Practice in front of a mirror (if available) waist with the center of the palm facing up (Yang palm). The left palm Dantian out (belly expands). This is called reversed abdominal
erectly (Li palm) pushes forward and the force is directed to the palm. breathing. 12
Best Time for Practice: In movement 8, breathe in while going into the Gong Bu stance and
5 to 7 am The head is upright and the eyes are looking forward. 13palm erectly pushes with force forward.
breathe out while the right
11 am to 1 pm In movement 9, breathe in while the right palm draws to the waist
5 to 7 pm and breathe out while the14left palm erectly pushes with force
forward.
Movement 10:
Hook Hand with a Pu Bu
Stance

shaolintemple.com
Movement 10:
Hook Hand with a Pu Bu
Stance (front view)

shaolintemple.com
Movement 10: Duilian
Hook Hand with a Pu Bu
Stance

shaolintemple.com
Assignment Notes Lian Huan Quan Routine
shaolintemple.com
Assignment 12: Sequence 12
Topic of study Chose the best location Identify the steps for How to practice the
1 2 3 4
& timeing for practice practice sequence

Topic Steps How to Practice Sequence 12

Movement 9: Push the Left Palm in a Gong Bu Stance Movement 9: Push the Left Palm in a Gong Bu Stance
Step 1:
1
Movement 10: Hook Hand with a Pu Bu Stance The Gong Bu stance to the right side does not change.
2
Practice each move individually 10 times. When you start the
movement, perform natural breathing through the nose. Look for
The change is only for the hands' positions. The right palm draws to the
waist with the center of the palm facing up (Yang palm). The left palm 3 movement, force projection, waist, fist
every detail (stances, eyes
position), so your Qi and blood flow freely in the body.
erectly (Li palm) pushes forward and the force is directed to the palm.
4
What you require:
Common household items have different PH levels and can be The head is upright and the eyes are looking forward.
Step 2:
identified either as acid or base 5 together 10 times. In the beginning,
Practice two adjacent moves
Outdoor Practice: practice at a slower pace. The more you practice, the more speed.
Breathe naturally through6your nose.
Movement 10: Hook Hand with a Pu Bu Stance
In nature, away from pollution
The body turns 90 degrees towards the left. The right leg stretches and
Riverside or forest with high Qi from the trees and water
Avoid practicing in wind, rain, snow, exposure to direct sun
falls to the right. The left leg fully squats to form a Pu Bu stance to the
Step 3: 7
right.
Do not practice using a face mask After you practiced movements 9 and 10 for 25 times with natural
breathing, change to abdominal breathing and practice 25 times.
Simultaneously, the left pam falls, and by the front of the left knee changes
Indoor Practice: At this time, increase the speed of the practice.
Well ventilated area with fresh air
into a hook hand and places to the back of the wais, with the fingers 9
upward. The right palm moves to the lower left by the crotch area and is
Enough surface for practice to avoid injuries Abdominal Breathing method:
erected before the chest. 10
Breathe in through the nose and sink the Qi to the Dantian (belly
Avoid draft
withdraws). Breathe out through the nose and lift the Qi from the
Do not practice around candles or incenses
The head turns to the right, and the eyes look right. 11
Practice in front of a mirror (if available) Dantian out (belly expands). This is called reversed abdominal
breathing. 12
Best Time for Practice: In movement 9, breathe in while the right palm draws to the waist
5 to 7 am and breathe out while the13left palm erectly pushes with force
11 am to 1 pm forward.
5 to 7 pm In movement 10, breathe14 in, landing in the Pu Bu stance, and
breathe out while the right palm is erected before the chest.
Movement 11:
Push a Palm with a Hook
Hand at the Back in a Gong
Bu Stance

shaolintemple.com
Movement 11: Duilian
Push a Palm with a Hook
Hand at the Back in a Gong
Bu Stance

shaolintemple.com
Assignment Notes Lian Huan Quan Routine
shaolintemple.com
Assignment 13: Sequence 13
Topic of study Chose the best location Identify the steps for How to practice the
1 2 3 4
& timeing for practice practice sequence

Topic Steps How to Practice Sequence 13

Movement 10: Hook Hand with a Pu Bu Stance
Movement 10: Hook Hand with a Pu Bu Stance 1
Movement 11: Push a Palm with a Hook Hand at the Back in a The body turns 90 degrees towards the left. The right leg stretches and
Step 1:
Gong Bu Stance falls to the right. The left leg fully squats to form a Pu Bu stance to the 2
Practice each move individually 10 times. When you start the
movement, perform natural breathing through the nose. Look for
right.
3 movement, force projection, waist, fist
every detail (stances, eyes
position), so your Qi and blood flow freely in the body.
Simultaneously, the left pam falls, and by the front of the left knee changes
into a hook hand and places to the back of the wais, with the fingers 4
What you require:
Common household items have different PH levels and can be
upward. The right palm moves to the lower left by the crotch area and is
Step 2:
identified either as acid or base
erected before the chest.
5 together 10 times. In the beginning,
Practice two adjacent moves
Outdoor Practice: practice at a slower pace. The more you practice, the more speed.
In nature, away from pollution Breathe naturally through6your nose.
The head turns to the right, and the eyes look right.
Riverside or forest with high Qi from the trees and water
Avoid practicing in wind, rain, snow, exposure to direct sun Movement 11: Push a Palm with a Hook Hand at the Back in a Gong Bu Step 3: 7
Do not practice using a face mask Stance After you practiced movements 10 and 11 for 25 times with natural
The body's weight moves to the right, and the body turns 90 degrees to the breathing, change to abdominal breathing and practice 25 times.
Indoor Practice: right. At this time, increase the speed of the practice.
Well ventilated area with fresh air
9
Enough surface for practice to avoid injuries Abdominal Breathing method:
The left leg slightly draws forward to form a right Gong Bu stance. The 10
Breathe in through the nose and sink the Qi to the Dantian (belly
Avoid draft front knee is bent 90 degrees, and the back leg fully stretches.
withdraws). Breathe out through the nose and lift the Qi from the
Do not practice around candles or incenses 11
Practice in front of a mirror (if available) Simultaneously, the right palm moves by the crotch, towards the right, until Dantian out (belly expands). This is called reversed abdominal
the right knee and changes into a hook hand to be placed at the back. The breathing. 12
Best Time for Practice: left palm erectly (Li palm) pushes forward with force directed to the palm. In movement 10, breathe in, landing in the Pu Bu stance, and
5 to 7 am 13palm is erected before the chest.
breathe out while the right
11 am to 1 pm The head is upright, and the eyes are looking forward. In movement 11, breathe in while the left leg lands in Gong Bu and
5 to 7 pm breathe out while the left14
palm erectly pushes forward.
Movement 12:
Crossly Clap the Foot

shaolintemple.com
Movement 12: Duilian
Crossly Clap the Foot

shaolintemple.com
Assignment Notes Wu Bu Quan Routine
shaolintemple.com
Assignment 14: Sequence 14
Topic of study Chose the best location Identify the steps for How to practice the
1 2 3 4
& timeing for practice practice sequence

Topic Steps How to Practice Sequence 14

Movement 11: Push a Palm with a Hook Hand at the Back in a Movement 11: Push a Palm with a Hook Hand at the Back in a Gong Bu 1
Gong Bu Stance Stance Step 1:

Movement 12: Crossly Clap the Foot The body's weight moves to the right, and the body turns 90 degrees to the 2
Practice each move individually 10 times. When you start the
right. movement, perform natural breathing through the nose. Look for
3 movement, force projection, waist, fist
every detail (stances, eyes
The left leg slightly draws forward to form a right Gong Bu stance. The position), so your Qi and blood flow freely in the body.
front knee is bent 90 degrees, and the back leg fully stretches. 4
What you require:
Common household items have different PH levels and can be
Step 2:
identified either as acid or base Simultaneously, the right palm moves by the crotch, towards the right, until 5 together 10 times. In the beginning,
Practice two adjacent moves
Outdoor Practice: the right knee and changes into a hook hand to be placed at the back. The practice at a slower pace. The more you practice, the more speed.
In nature, away from pollution left palm erectly (Li palm) pushes forward with force directed to the palm. Breathe naturally through6your nose.
Riverside or forest with high Qi from the trees and water
Avoid practicing in wind, rain, snow, exposure to direct sun The head is upright, and the eyes are looking forward. Step 3: 7
Do not practice using a face mask After you practiced movements 11 and 12 for 25 times with natural
Movement 12: Crossly Clap the Foot breathing, change to abdominal breathing and practice 25 times.
Indoor Practice: The left palm draws to the waist with the center of the palm facing up At this time, increase the speed of the practice.
Well ventilated area with fresh air (Yang palm). 9
Enough surface for practice to avoid injuries Abdominal Breathing method:
The left foot lifts and stretches straight to snap-kick to the upper front.
10
Breathe in through the nose and sink the Qi to the Dantian (belly
Avoid draft
withdraws). Breathe out through the nose and lift the Qi from the
Do not practice around candles or incenses
The right hand changes into a palm and extends forward to clap the left
11
Practice in front of a mirror (if available) Dantian out (belly expands). This is called reversed abdominal
foot with the center of the palm facing down (Yin palm). breathing. 12
Best Time for Practice: In movement 11, breathe in while the left leg lands in Gong Bu and
5 to 7 am
The head is upright and the eyes look forward. breathe out while the left13
palm erectly pushes forward.
11 am to 1 pm In movement 12, breathe in while snap-kick the left foot and breath
5 to 7 pm 14
out as you clap the left foot.
Movement 13:
Fend and Push Palms in a
Gong Bu Stance

shaolintemple.com
Movement 13: Duilian
Fend and Push Palms in a
Gong Bu Stance

shaolintemple.com
Assignment Notes Wu Bu Quan Routine
shaolintemple.com
Assignment 15: Sequence 15
Topic of study Chose the best location Identify the steps for How to practice the
1 2 3 4
& timeing for practice practice sequence

Topic Steps How to Practice Sequence 15

Movement 12: Crossly Clap the Foot Movement 12: Crossly Clap the Foot
Step 1:
1
The left palm draws to the waist with the center of the palm facing up (Yang
Movement 13: Fend and Push Palms in a Gong Bu Stance
palm). 2
Practice each move individually 10 times. When you start the
movement, perform natural breathing through the nose. Look for
The left foot lifts and stretches straight to snap-kick to the upper front. 3 movement, force projection, waist, fist
every detail (stances, eyes
position), so your Qi and blood flow freely in the body.
The right hand changes into a palm and extends forward to clap the left foot 4
What you require:
Common household items have different PH levels and can be with the center of the palm facing down (Yin palm). Step 2:
identified either as acid or base 5 together 10 times. In the beginning,
Practice two adjacent moves
Outdoor Practice: The head is upright and the eyes look forward. practice at a slower pace. The more you practice, the more speed.
In nature, away from pollution Breathe naturally through6your nose.
Riverside or forest with high Qi from the trees and water
Avoid practicing in wind, rain, snow, exposure to direct sun
Movement 13: Fend and Push Palms in a Gong Bu Stance Step 3: 7
The left foot lands forward into a left Gong Bu stance. After practicing movements 12 and 13 for 25 times with natural
Do not practice using a face mask
breathing, change to abdominal breathing and practice 25 times.
The right palm fends up until it is about 8 cm above the head. The center of At this time, increase the speed of the practice.
Indoor Practice:
Well ventilated area with fresh air
the palm is facing up (Yang palm). The left palm erectly pushes (Li palm) 9
forward. The force is projected to the palm. Abdominal Breathing method:
Enough surface for practice to avoid injuries
10
Breathe in through the nose and sink the Qi to the Dantian (belly
Avoid draft
The head is upright, and the eyes are looking ahead. withdraws). Breathe out through the nose and lift the Qi from the
Do not practice around candles or incenses 11
Practice in front of a mirror (if available) Dantian out (belly expands). This is called reversed abdominal
breathing. 12
Best Time for Practice: In movement 12, breathe in while snap-kick the left foot and breath
5 to 7 am 13
out as you clap the left foot.
11 am to 1 pm In movement 13, breathe while landing on the left Gong Bu stance
5 to 7 pm and breathe out while the14left palm erectly pushes forward.
Movement 14:
Stand in a Rooster Stance

shaolintemple.com
Movement 14:
Stand in a Rooster Stance
(front view)

shaolintemple.com
Movement 14: Duilian
Stand in a Rooster Stance

shaolintemple.com
Assignment Notes Lian Huan Quan Routine
shaolintemple.com
Assignment 16: Sequence 16
Topic of study Chose the best location Identify the steps for How to practice the
1 2 3 4
& timeing for practice practice sequence

Topic Steps How to Practice Sequence 16

Movement 13: Fend and Push Palms in a Gong Bu Stance Movement 13: Fend and Push Palms in a Gong Bu Stance
Step 1: 1
Practice each move individually 10 times. When you start the
Movement 14: Stand in a Rooster Stance The left foot lands forward into a left Gong Bu stance. movement, perform natural 2 breathing through the nose. Look for
every detail (stances, eyes movement, force projection, waist, fist
The right palm fends up until it is about 8 cm above the head. The center position), so your Qi and 3
blood flow freely in the body.
of the palm is facing up (Yang palm). The left palm erectly pushes (Li
palm) forward. The force is projected to the palm. Step 2: 4
What you require:
Common household items have different PH levels and can be Practice the moves together 10 times. In the beginning, practice at
identified either as acid or base
The head is upright, and the eyes are looking ahead. a slower pace. The more 5you practice, the more speed. Breathe
Outdoor Practice: naturally through your nose.
In nature, away from pollution
Movement 14: Stand in a Rooster Stance 6
The body turns towards the right back. The right foot lifts and stretches Step 3:
Riverside or forest with high Qi from the trees and water
Avoid practicing in wind, rain, snow, exposure to direct sun
straight to be placed at the upper front of the left knee. The tiptoe is 7
After you practiced movements 13, and 14 for 25 times with
slightly inward. natural breathing, change to abdominal breathing and practice 25
Do not practice using a face mask
times. At this time, increase the speed of the practice.
Indoor Practice: The left palm changes into a fist and is placed before the right side of the
Well ventilated area with fresh air belly. The center of the fist is facing up (Yang fist). The right elbow falls. 9
Abdominal Breathing method:
Enough surface for practice to avoid injuries The right forearm upwardly blocks down. The center of the palm is facing
left. The force is directed to the right arm. 10
Breathe in through the nose and sink the Qi to the Dantian (belly
Avoid draft withdraws). Breathe out through the nose and lift the Qi from the
Do not practice around candles or incenses
The head is upright, and the eyes are looking forward.
11 This is called reversed abdominal
Dantian out (belly expands).
Practice in front of a mirror (if available) breathing.
In movement 13, breathe12 while landing on the left Gong Bu stance
Best Time for Practice: and breathe out while the left palm erectly pushes forward.
5 to 7 am In movement 14, breathe13 in while turning the body right and lift the
11 am to 1 pm right foot and breathe out as the right elbow falls and the right
5 to 7 pm forearm blocks down. 14
Assignment Notes Lian Huan Quan Routine
shaolintemple.com
Assignment 17: Sequence 17
Identify the steps for How to practice the
1 Topic of study
2 3
practice sequence

Topic How to Practice Sequence 17

1
Step 1:
Movement 1: Ready Position
Practice each move (except movement 1) individually 10 times. When you start the movement,2perform natural breathing through
Movement 2: Starting Movement
the nose. Look for every detail (stances, eyes movement, force projection, waist, fist position), so your Qi and blood flow freely in
Movement 3: Block Left and Strike the Heart
the body. Practice slowly to understand what each part of your body does. As you practice the3movement, breathe in and out
Movement 4: Front Kick and Rush a Fist
naturally, and focus on understanding the Qi flow in the body.
Movement 5: Rush a Fist in a Ma Bu Stance 4
Movement 6: Strike the Hands with a Stamping Foot
Movement 7: Defend the Head and Rush a Fist in a Ma Bu
Step 2: 5
Practice the moves together 10 times. In the beginning, practice at a slower pace. The more you practice, the more speed. Breathe
Stance naturally through your nose. 6
Movement 8: Push the Right Palm in a Gong Bu Stance
Movement 9: Push the Left Palm in a Gong Bu Stance Step 3:
7
Movement 10: Hook Hand with a Pu Bu Stance After you practiced the movements 25 times with natural breathing, change to abdominal breathing and practice 25 times. At this
Movement 11: Push a Palm with a Hook Hand at the Back in a time, increase the speed of the practice. At this time, your strength should be greater.
Gong Bu Stance 9
Movement 12: Crossly Clap the Foot Abdominal Breathing method:
Movement 13: Fend and Push Palms in a Gong Bu Stance 10 the nose and lift the Qi from the
Breathe in through the nose and sink the Qi to the Dantian (belly withdraws). Breathe out through
Movement 14: Stand in a Rooster Stance Dantian out (belly expands). It is called reversed abdominal breathing. 11
12 usually in the first step, breathe
Pay attention to the sequence of breathing. If one movement is composed of two separate steps,
in, and the second step breathes out.
13
Movement 15:
Step Forward and Look for
the Flower

shaolintemple.com
Movement 15: Duilian
Step Forward and Look for
the Flower

shaolintemple.com
Assignment Notes Lian Huan Quan Routine
shaolintemple.com
Assignment 18: Sequence 18
Topic of study Chose the best location Identify the steps for How to practice the
1 2 3 4
& timeing for practice practice sequence

Topic Steps How to Practice Sequence 18

Movement 14: Stand in a Rooster Stance
Movement 14: Stand in a Rooster Stance Step 1: 1
The body turns towards the right back. The right foot lifts and stretches Practice each move individually 10 times. When you start the
Movement 15: Step Forward and Look for the Flower straight to be placed at the upper front of the left knee. The tiptoe is movement, perform natural 2 breathing through the nose. Look for
slightly inward. every detail (stances, eyes movement, force projection, waist, fist
position), so your Qi and 3
blood flow freely in the body.
The left palm changes into a fist and is placed before the right side of the
belly. The center of the fist is facing up (Yang fist). The right elbow falls. Step 2: 4
What you require:
Common household items have different PH levels and can be
The right forearm upwardly blocks down. The center of the palm is facing Practice the moves together 10 times. In the beginning, practice at
identified either as acid or base
left. The force is directed to the right arm. a slower pace. The more 5you practice, the more speed. Breathe
Outdoor Practice: naturally through your nose.
In nature, away from pollution The head is upright, and the eyes are looking forward.
6
Riverside or forest with high Qi from the trees and water Step 3:
Avoid practicing in wind, rain, snow, exposure to direct sun
7
After you practiced movements 14, and 15 for 25 times with
Do not practice using a face mask Movement 15: Step Forward and Look for the Flower natural breathing, change to abdominal breathing and practice 25
The right foot lands forward on the ground, and the left foot takes a step times. At this time, increase the speed of the practice.
Indoor Practice: forward into a left Gong Bu stance.
Well ventilated area with fresh air
9
Abdominal Breathing method:
Enough surface for practice to avoid injuries The left fist moves by the outside of the right arm until it reaches the
upper front of the left ear. The center of the fist is facing down (Yin fist).
10
Breathe in through the nose and sink the Qi to the Dantian (belly
Avoid draft withdraws). Breathe out through the nose and lift the Qi from the
The right palm changes into a fist and rushes from the lower side of the
Do not practice around candles or incenses
left arm forward. The force is projected to the arms.
11 This is called reversed abdominal
Dantian out (belly expands).
Practice in front of a mirror (if available) breathing.
In movement 14, breathe12 in while turning the body right and lift the
The head is upright, and the eyes are looking ahead. right foot and breathe out as the right elbow falls and the right
Best Time for Practice:
5 to 7 am forearm blocks down. 13
11 am to 1 pm In movement 15, breathe in while landing on the left Gong Bu
5 to 7 pm 14 the right fist rushes forward.
stance and breathe out while
Movement 16:
Open Two Doors

shaolintemple.com
Movement 16:
Open Two Doors (front view)

shaolintemple.com
Movement 16: Duilian
Open Two Doors

shaolintemple.com
Assignment Notes Lian Huan Quan Routine
shaolintemple.com
Assignment 19: Sequence 19
Topic of study Chose the best location Identify the steps for How to practice the
1 2 3 4
& timeing for practice practice sequence

Topic Steps How to Practice Sequence 19

Movement 15: Step Forward and Look for the Flower Movement 15: Step Forward and Look for the Flower
Step 1: 1
Practice each move individually 10 times. When you start the
The right foot lands forward on the ground, and the left foot takes a step
Movement 16: Open Two Doors
forward into a left Gong Bu stance.
movement, perform natural 2 breathing through the nose. Look for
every detail (stances, eyes movement, force projection, waist, fist
position), so your Qi and 3
blood flow freely in the body.
The left fist moves by the outside of the right arm until it reaches the
upper front of the left ear. The center of the fist is facing down (Yin fist).
The right palm changes into a fist and rushes from the lower side of the
Step 2: 4
What you require:
Common household items have different PH levels and can be
left arm forward. The force is projected to the arms.
Practice the moves together 10 times. In the beginning, practice at
identified either as acid or base a slower pace. The more 5you practice, the more speed. Breathe
Outdoor Practice: naturally through your nose.
The head is upright, and the eyes are looking ahead.
In nature, away from pollution 6
Riverside or forest with high Qi from the trees and water Step 3:
Avoid practicing in wind, rain, snow, exposure to direct sun Movement 16: Open Two Doors 7
After you practiced movements 15, and 16 for 25 times with
Do not practice using a face mask The right foot lifts and stretches straight to be placed at the upper front of natural breathing, change to abdominal breathing and practice 25
the left knee. The tiptoe is slightly inward. times. At this time, increase the speed of the practice.
Indoor Practice:
Well ventilated area with fresh air The elbows fall. The forearms uprightly place before the chest. The fists
9
Abdominal Breathing method:
Enough surface for practice to avoid injuries open into palms, and the forearms turn inside to block outsides with the
10
Breathe in through the nose and sink the Qi to the Dantian (belly
Avoid draft center of the palm forward. The force is directed to both arms. withdraws). Breathe out through the nose and lift the Qi from the
Do not practice around candles or incenses 11 This is called reversed abdominal
Dantian out (belly expands).
Practice in front of a mirror (if available) The head is upright, and the eyes are looking forward. breathing.
In movement 15, breathe12 in while landing on the left Gong Bu
Best Time for Practice: stance and breathe out while the right fist rushes forward.
5 to 7 am In movement 16, breathe13 in while lifting the right foot and breathe
11 am to 1 pm out as the fists open into palms, and the forearms turn inside to
5 to 7 pm 14 of the palm forward.
block outsides with the center
Movement 17:
Rush the Fists in a Gong Bu
Stance

shaolintemple.com
Movement 17: Duilian
Rush the Fists in a Gong Bu
Stance

shaolintemple.com
Assignment Notes Lian Huan Quan Routine
shaolintemple.com
Assignment 20: Sequence 20
Topic of study Chose the best location Identify the steps for How to practice the
1 2 3 4
& timeing for practice practice sequence

Topic Steps How to Practice Sequence 20

Movement 16: Open Two Doors Movement 16: Open Two Doors
Step 1: 1
Practice each move individually 10 times. When you start the
Movement 17: Rush the Fists in a Gong Bu Stance The right foot lifts and stretches straight to be placed at the upper front of
the left knee. The tiptoe is slightly inward.
movement, perform natural 2 breathing through the nose. Look for
every detail (stances, eyes movement, force projection, waist, fist
position), so your Qi and 3
blood flow freely in the body.
The elbows fall. The forearms uprightly place before the chest. The fists
open into palms, and the forearms turn inside to block outsides with the
Step 2: 4
What you require:
Common household items have different PH levels and can be
center of the palm forward. The force is directed to both arms.
Practice the moves together 10 times. In the beginning, practice at
identified either as acid or base a slower pace. The more 5you practice, the more speed. Breathe
The head is upright, and the eyes are looking forward.
Outdoor Practice: naturally through your nose.
In nature, away from pollution 6
Movement 17: Rush the Fists in a Gong Bu Stance
Riverside or forest with high Qi from the trees and water Step 3:
Avoid practicing in wind, rain, snow, exposure to direct sun
The right foot lands forward on the ground. 7
After you practiced movements 16, and 17 for 25 times with
Do not practice using a face mask The palms change into fists to draw to the waist. The center of the fists is natural breathing, change to abdominal breathing and practice 25
facing up (Yang fist). times. At this time, increase the speed of the practice.
Indoor Practice:
Well ventilated area with fresh air
9
Abdominal Breathing method:
The move continues with the left foot taking a step forward into a left
Enough surface for practice to avoid injuries
Gong Bu stance. 10
Breathe in through the nose and sink the Qi to the Dantian (belly
Avoid draft withdraws). Breathe out through the nose and lift the Qi from the
Do not practice around candles or incenses
Both fists rush forward. The center of the fists is facing down (Yin fist). 11 This is called reversed abdominal
Dantian out (belly expands).
Practice in front of a mirror (if available) breathing.
The arms are on the same level as the shoulders. The force is projected to
the fists. In movement 16, breathe12 in while lifting the right foot and breathe
Best Time for Practice: out as the fists open into palms, and the forearms turn inside to
5 to 7 am The head is upright, and the eyes are looking ahead. 13 of the palm forward.
block outsides with the center
11 am to 1 pm In movement 17, breathe in while landing on the ground with the
5 to 7 pm 14 to the waist and breathe out while the
right foot and draw the fists
fists rush forward in a Gong Bu stance.
Movement 18:
Clap the Hands and then
the Foot

shaolintemple.com
Movement 18: Duilian
Clap the Hands and then
the Foot

shaolintemple.com
Assignment Notes Lian Huan Quan Routine
shaolintemple.com
Assignment 21: Sequence 21
Topic of study Chose the best location Identify the steps for How to practice the
1 2 3 4
& timeing for practice practice sequence

Topic Steps How to Practice Sequence 21

Movement 17: Rush the Fists in a Gong Bu Stance
Movement 18: Clap the Hands and then the Foot
Movement 17: Rush the Fists in a Gong Bu Stance Step 1: 1
The right foot lands forward on the ground. Practice each move individually 10 times. When you start the
movement, perform natural 2 breathing through the nose. Look for
The palms change into fists to draw to the waist. The center of the fists is every detail (stances, eyes movement, force projection, waist, fist
facing up (Yang fist). position), so your Qi and 3
blood flow freely in the body.

The move continues with the left foot taking a step forward into a left Step 2: 4
What you require:
Common household items have different PH levels and can be Gong Bu stance. Practice the moves together 10 times. In the beginning, practice at
identified either as acid or base a slower pace. The more 5you practice, the more speed. Breathe
Outdoor Practice: Both fists rush forward. The center of the fists is facing down (Yin fist). naturally through your nose.
In nature, away from pollution The arms are on the same level as the shoulders. The force is projected to 6
Riverside or forest with high Qi from the trees and water the fists. Step 3:
Avoid practicing in wind, rain, snow, exposure to direct sun After practicing movements7 17, and 18 for 25 times with natural
Do not practice using a face mask The head is upright, and the eyes are looking ahead. breathing, change to abdominal breathing and practice 25 times.
At this time, increase the speed of the practice.
Indoor Practice:
Well ventilated area with fresh air
Movement 18: Clap the Hands and then the Foot 9
Abdominal Breathing method:
The right foot lifts and stretches straight to snap kick to the upper front.
Enough surface for practice to avoid injuries
10
Breathe in through the nose and sink the Qi to the Dantian (belly
Avoid draft withdraws). Breathe out through the nose and lift the Qi from the
The fists open into palms. The right palm strikes with the center of the
Do not practice around candles or incenses
palm the back of the left palm. The move continues with the foot being 11 This is called reversed abdominal
Dantian out (belly expands).
Practice in front of a mirror (if available) breathing.
clapped by the left palm.
In movement 17, breathe12 in while landing on the ground with the
Best Time for Practice: right foot and draw the fists to the waist and breathe out while the
The head is upright, and the eyes are looking forward.
5 to 7 am 13 Bu stance.
fists rush forward in a Gong
11 am to 1 pm In movement 18, breathe in while lifting the right foot and breathe
5 to 7 pm 14 foot.
out as the palms strike the
Movement 19:
Butt an Elbow in a Gong Bu
Stance

shaolintemple.com
Movement 19: Duilian
Butt an Elbow in a Gong Bu
Stance

shaolintemple.com
Assignment Notes Lian Huan Quan Routine
shaolintemple.com
Assignment 22: Sequence 22
Topic of study Chose the best location Identify the steps for How to practice the
1 2 3 4
& timeing for practice practice sequence

Topic Steps How to Practice Sequence 22

Movement 18: Clap the Hands and then the Foot Movement 18: Clap the Hands and then the Foot
Step 1: 1
Practice each move individually 10 times. When you start the
Movement 19: Butt an Elbow in a Gong Bu Stance The right foot lifts and stretches straight to snap kick to the upper front.
movement, perform natural 2 breathing through the nose. Look for
every detail (stances, eyes movement, force projection, waist, fist
The fists open into palms. The right palm strikes with the center of the
position), so your Qi and 3
blood flow freely in the body.
palm the back of the left palm. The move continues with the foot being
clapped by the left palm.
Step 2: 4
What you require:
Common household items have different PH levels and can be
The head is upright, and the eyes are looking forward.
Practice the moves together 10 times. In the beginning, practice at
identified either as acid or base a slower pace. The more 5you practice, the more speed. Breathe
Outdoor Practice: Movement 19: Butt an Elbow in a Gong Bu Stance naturally through your nose.
In nature, away from pollution The right foot lands forward on the ground to form a right Gong Bu stance.
6
Riverside or forest with high Qi from the trees and water Step 3:
Avoid practicing in wind, rain, snow, exposure to direct sun After practicing movements7 18, and 19 for 25 times with natural
The right palm changes into a fist and is placed against the center of the
Do not practice using a face mask left palm. The hands draw to the chest, and the left palm pushes the right breathing, change to abdominal breathing and practice 25 times.
fist to butt the right elbow forward. The force is directed to the tip of the At this time, increase the speed of the practice.
Indoor Practice:
Well ventilated area with fresh air
elbow. 9
Abdominal Breathing method:
Enough surface for practice to avoid injuries The head turns right, and the eyes are looking forward to the right. 10
Breathe in through the nose and sink the Qi to the Dantian (belly
Avoid draft withdraws). Breathe out through the nose and lift the Qi from the
Do not practice around candles or incenses 11 This is called reversed abdominal
Dantian out (belly expands).
Practice in front of a mirror (if available) breathing.
In movement 18, breathe12 in while lifting the right foot and breathe
Best Time for Practice: out as the palms strike the foot.
5 to 7 am In movement 19, breathe13 in while landing on the ground to form a
11 am to 1 pm Gong Bu stance and breathe out while the hands draw to the chest
5 to 7 pm and the left palm pushes14the right fist to butt the right elbow
forward.
Movement 20:
Turn the Body and Jab the
Palm Downward

shaolintemple.com
Movement 20: Duilian
Turn the Body and Jab the
Palm Downward

shaolintemple.com
Assignment Notes Lian Huan Quan Routine
shaolintemple.com
Assignment 23: Sequence 23
Topic of study Chose the best location Identify the steps for How to practice the
1 2 3 4
& timeing for practice practice sequence

Topic Steps How to Practice Sequence 23

Movement 19: Butt an Elbow in a Gong Bu Stance Movement 19: Butt an Elbow in a Gong Bu Stance
Step 1: 1
Practice each move individually 10 times. When you start the
Movement 20: Turn the Body and Jab the Palm Downward The right foot lands forward on the ground to form a right Gong Bu stance.
movement, perform natural 2 breathing through the nose. Look for
every detail (stances, eyes movement, force projection, waist, fist
The right palm changes into a fist and is placed against the center of the
position), so your Qi and 3
blood flow freely in the body.
left palm. The hands draw to the chest, and the left palm pushes the right
fist to butt the right elbow forward. The force is directed to the tip of the
Step 2: 4
What you require:
Common household items have different PH levels and can be
elbow.
Practice the moves together 10 times. In the beginning, practice at
identified either as acid or base a slower pace. The more 5you practice, the more speed. Breathe
The head turns right, and the eyes are looking forward to the right.
Outdoor Practice: naturally through your nose.
In nature, away from pollution 6
Movement 20: Turn the Body and Jab the Palm Downward
Riverside or forest with high Qi from the trees and water Step 3:
Avoid practicing in wind, rain, snow, exposure to direct sun
Turn the body towards the left 180 degrees. The feet form a left Gong Bu
After practicing movements7 19, and 20 for 25 times with natural
stance.
Do not practice using a face mask breathing, change to abdominal breathing and practice 25 times.
At this time, increase the speed of the practice.
The right fist opens into a palm and jabs to the lower front of the left knee.
Indoor Practice:
Well ventilated area with fresh air
The center of the palm is facing forward. The force is directed to the right 9
Abdominal Breathing method:
palm. The left palm closes to the right side of the biceps muscles. The
Enough surface for practice to avoid injuries
center of the palm is facing the biceps. 10
Breathe in through the nose and sink the Qi to the Dantian (belly
Avoid draft withdraws). Breathe out through the nose and lift the Qi from the
Do not practice around candles or incenses
The head is upright, and the eyes are looking forward. 11 This is called reversed abdominal
Dantian out (belly expands).
Practice in front of a mirror (if available) breathing.
In movement 19, breathe12in while landing on the ground to form a
Best Time for Practice: Gong Bu stance and breathe out while the hands draw to the chest
5 to 7 am and the left palm pushes13
the right fist to butt the right elbow
11 am to 1 pm forward.
5 to 7 pm In movement 20, breathe14in while turning the body left and landing
in a Gong Bu stance. Breathe out as the palm jabs.
Movement 21:
Fend and Rush the Fists in
a Xu Bu Stance

shaolintemple.com
Movement 21: Duilian
Fend and Rush the Fists in
a Xu Bu Stance

shaolintemple.com
Assignment Notes Lian Huan Quan Routine
shaolintemple.com
Assignment 24: Sequence 24
Topic of study Chose the best location Identify the steps for How to practice the
1 2 3 4
& timeing for practice practice sequence

Topic Steps How to Practice Sequence 24

Movement 20: Turn the Body and Jab the Palm Downward
Movement 21: Fend and Rush the Fists in a Xu Bu Stance
What you require:
Common household items have different PH levels and can be
identified either as acid or base
Movement 20: Turn the Body and Jab the Palm Downward
Step 1: 1
Practice each move individually 10 times. When you start the
Turn the body towards the left 180 degrees. The feet form a left Gong Bu
stance.
movement, perform natural 2 breathing through the nose. Look for
every detail (stances, eyes movement, force projection, waist, fist
position), so your Qi and 3
blood flow freely in the body.
The right fist opens into a palm and jabs to the lower front of the left knee.
The center of the palm is facing forward. The force is directed to the right
Step 2: 4
palm. The left palm closes to the right side of the biceps muscles. The
Practice the moves together 10 times. In the beginning, practice at
a slower pace. The more 5you practice, the more speed. Breathe
center of the palm is facing the biceps.

Outdoor Practice: naturally through your nose.

In nature, away from pollution
The head is upright, and the eyes are looking forward. 6
Riverside or forest with high Qi from the trees and water Step 3:
Avoid practicing in wind, rain, snow, exposure to direct sun After practicing movements7 20, and 21 for 25 times with natural
Movement 21: Fend and Rush the Fists in a Xu Bu Stance
Do not practice using a face mask breathing, change to abdominal breathing and practice 25 times.
The body turns towards the right, 90 degrees, and the weight of the body
At this time, increase the speed of the practice.
moves to the right leg. The left foot takes one step forward with the
Indoor Practice:
Well ventilated area with fresh air
tiptoes barely touching the ground (no power). The right leg squats, 9
Abdominal Breathing method:
forming a Xu Bu stance.
Enough surface for practice to avoid injuries
10
Breathe in through the nose and sink the Qi to the Dantian (belly
Avoid draft withdraws). Breathe out through the nose and lift the Qi from the
The palms change into fists. The right fist fends up until it is about 8 cm
Do not practice around candles or incenses
above the head. The center of the fist is facing down (Yin fist). The left fist 11 This is called reversed abdominal
Dantian out (belly expands).
Practice in front of a mirror (if available) breathing.
rushes forward. The center of the fist is facing down (Yin fist). The left
In movement 20, breathe12in while turning the body left and landing
arm is on the same level as the shoulder. The force is projected to the left
Best Time for Practice: in a Gong Bu stance. Breathe out as the palm jabs.
fist face.
5 to 7 am In movement 21, breathe13in while landing on the Xu Bu stance and
11 am to 1 pm breathe out while the hands fend and rush forward.
The head is upright, and the eyes are looking forward to the right.
5 to 7 pm 14
Movement 22:
The Finish

shaolintemple.com
Assignment Notes Lian Huan Quan Routine
shaolintemple.com
Assignment 25: Sequence 25
Topic of study Chose the best location Identify the steps for How to practice the
1 2 3 4
& timeing for practice practice sequence

Topic Steps How to Practice Sequence 25

Movement 21: Fend and Rush the Fists in a Xu Bu Stance Movement 21: Fend and Rush the Fists in a Xu Bu Stance Step 1: 1
The body turns towards the right, 90 degrees, and the weight of the body Practice each move individually 10 times. When you start the
Movement 22: The Finish
moves to the right leg. The left foot takes one step forward with the movement, perform natural 2 breathing through the nose. Look for
tiptoes barely touching the ground (no power). The right leg squats, every detail (stances, eyes movement, force projection, waist, fist
forming a Xu Bu stance. position), so your Qi and 3
blood flow freely in the body.

The palms change into fists. The right fist fends up until it is about 8 cm Step 2: 4
What you require:
Common household items have different PH levels and can be above the head. The center of the fist is facing down (Yin fist). The left fist Practice the moves together 10 times. In the beginning, practice at
identified either as acid or base rushes forward. The center of the fist is facing down (Yin fist). The left a slower pace. The more 5you practice, the more speed. Breathe
Outdoor Practice: arm is on the same level as the shoulder. The force is projected to the left naturally through your nose.
In nature, away from pollution fist face.
6
Riverside or forest with high Qi from the trees and water Step 3:
Avoid practicing in wind, rain, snow, exposure to direct sun The head is upright, and the eyes are looking forward to the right. After practicing movements7 21, and 22 for 25 times with natural
Do not practice using a face mask breathing, change to abdominal breathing and practice 25 times.
At this time, increase the speed of the practice.
Movement 22: The Finish
Indoor Practice:
Well ventilated area with fresh air
The left foot draws back to the right foot and is parallel. The legs stand 9
Abdominal Breathing method:
side by side.
Enough surface for practice to avoid injuries
10
Breathe in through the nose and sink the Qi to the Dantian (belly
Avoid draft withdraws). Breathe out through the nose and lift the Qi from the
Both fists change into palms and move to the lower back and then to the
Do not practice around candles or incenses
upper front. The palms fall to the outsides of the legs. The center of the 11 This is called reversed abdominal
Dantian out (belly expands).
Practice in front of a mirror (if available) breathing.
palms is facing down (Yin palms).
In movement 21, breathe12in while landing on the Xu Bu stance and
Best Time for Practice: breathe out while the hands fend and rush forward.
The head is upright, and the eyes are looking forward.
5 to 7 am In movement 22, breathe13in while the left foot draws back. Breathe
11 am to 1 pm out as the palms go down along the body's sides.
5 to 7 pm 14
Assignment Notes Lian Huan Quan Routine
shaolintemple.com
Assignment 26: Sequence 26
Identify the steps for How to practice the
1 Topic of study
2 3
practice sequence

Topic
How to Practice Sequence 26
Movement 1: Ready Position
1
Movement 2: Starting Movement Step 1:
Movement 3: Block Left and Strike the Heart Practice each move (except movement 1) individually 10 times. When you start the movement,2perform natural breathing through
Movement 4: Front Kick and Rush a Fist the nose. Look for every detail (stances, eyes movement, force projection, waist, fist position), so your Qi and blood flow freely in
Movement 5: Rush a Fist in a Ma Bu Stance the body. Practice slowly to understand what each part of your body does. As you practice the3movement, breathe in and out
Movement 6: Strike the Hands with a Stamping Foot naturally, and focus on understanding the Qi flow in the body.
4
Movement 7: Defend the Head and Rush a Fist in a Ma Bu Stance
Movement 8: Push the Right Palm in a Gong Bu Stance Step 2: 5
Movement 9: Push the Left Palm in a Gong Bu Stance Practice the moves together 10 times. In the beginning, practice at a slower pace. The more you practice, the more speed. Breathe
Movement 10: Hook Hand with a Pu Bu Stance
naturally through your nose. 6
Movement 11: Push a Palm with a Hook Hand at the Back in a
Step 3:
7
Gong Bu Stance
After you practiced the movements 25 times with natural breathing, change to abdominal breathing and practice 25 times. At this
Movement 12: Crossly Clap the Foot
time, increase the speed of the practice. At this time, your strength should be greater.
Movement 13: Fend and Push Palms in a Gong Bu Stance
9
Movement 14: Stand in a Rooster Stance
Abdominal Breathing method:
Movement 15: Step Forward and Look for the Flower 10 the nose and lift the Qi from the
Breathe in through the nose and sink the Qi to the Dantian (belly withdraws). Breathe out through
Movement 16: Open Two Doors Dantian out (belly expands). It is called reversed abdominal breathing.
Movement 17: Rush the Fists in a Gong Bu Stance
11
Movement 18: Clap the Hands and then the Foot 12 usually in the first step, breathe
Pay attention to the sequence of breathing. If one movement is composed of two separate steps,
Movement 19: Butt an Elbow in a Gong Bu Stance in, and the second step breathes out.
Movement 20: Turn the Body and Jab the Palm Downward 13
Movement 21: Fend and Rush the Fists in a Xu Bu Stance
Movement 22: The Finish
 CONTACT US
ACHIEVE YOUR KUNG FU DREAM

MAILING ADDRESS
AT SHAOLIN TEMPLE YUNNAN

People's Republic of China, Yunnan Province, Kunming

City, Guandu District, Guandu Ancient Town, Shaolin
Temple

PHONE NUMBER

shaolintemple.com
0086 - 153 913 26236

EMAIL ADDRESS
info@shaolintemple.com