The Xuan-Power Fist Routines

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Xuán Gōng Quán: The Xuan-Power Fist in Wudang Sanfengpai [1]

Introduction to Xuán Gōng Quán

Xuán Gōng Quán (玄功拳), or Xuan-Power Fist First Set, is a fundamental practice in the Wudang Sanfengpai lineage of Daoist martial arts. It embodies the principles of internal power cultivation, connection with nature, and the synchronization of body and mind. Unlike purely external martial forms, Xuán Gōng Quán emphasizes refined internal energy (Nei Gong 内功) rather than brute force.

Xuan Gong Quan is divided into three routines:

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Understanding the Term “Xuán Gōng” (玄功)

In everyday language, “Xuán” (玄) can mean mysterious, profound, or difficult to grasp. In Daoist philosophy, the term appears in classical texts like the Dao De Jing, where it signifies the deep and unfathomable nature of Dao. However, within the martial arts context, “Xuán Gōng” refers to an internal power derived from disciplined training and an understanding of natural forces.

  • Xuán (玄): Represents the hidden or internal aspect of power.
  • Gōng (功): Denotes skill acquired through dedicated practice.

This concept aligns with Daoist principles of yielding, adaptability, and the seamless flow of energy, distinguishing it from purely muscular strength.

The Structure of Xuán Gōng Quán Yī Lù

The first set of Xuan-Power Fist consists of movements that integrate fluidity, balance, and controlled power. Below is a breakdown of some key movements and their significance:

  1. 起勢 (Qǐ Shì) – Starting Movement
    Application: The opening posture sets intent and structure, preparing the body and mind for action.
    Internal Aspect: Focuses on breathing, centering energy, and activating Qi.

  2. 白鶴亮翅 (Bái Hè Liàng Chì) – White Crane Flashes Wings
    Application: A wide, open-handed movement used to block or deflect an attack while maintaining balance.
    Internal Aspect: Mimics a crane’s grace—rooted stance with light, flowing upper body.

  3. 上步雙插掌 (Shàng Bù Shuāng Chā Zhǎng) – Step Forward, Double Piercing Palms
    Application: Stepping forward while striking with both palms, possibly to the opponent’s chest or face.
    Internal Aspect: Uses whole-body connection for explosive yet controlled strikes.

  4. 震步連環劈 (Zhèn Bù Lián Huán Pī) – Stamp Foot and Continuous Hack
    Application: A strong stamp to disrupt balance, followed by a sequential hacking strike.
    Internal Aspect: Engages the whole body, directing energy in a chain-like sequence.

  5. 撤步格擋拳 (Chè Bù Gé Dǎng Quán) – Step Back, Parry, and Punch
    Application: A defensive movement that creates distance while preparing for a counterattack.
    Internal Aspect: Harmonizes retreating energy with explosive counter-force.

  6. 格拿沖肋拳 (Gé Ná Chōng Lè Quán) – Parry and Thrusting-Ribs Punch
    Application: A defensive parry leading into a precise strike towards the ribs.
    Internal Aspect: Combines control and offense, focusing on targeting an opponent’s weak points.

  7. 上步通肋拳 (Shàng Bù Tōng Lè Quán) – Step Forward, Penetrating-Ribs Punch
    Application: A strong step forward into a direct, rib-targeting punch.
    Internal Aspect: Grounded power channeled through a direct attack.

  8. 騎馬沖肘 (Qí Mǎ Chōng Zhǒu) – Horse Riding Stance, Thrusting Elbow
    Application: A stable stance allowing the practitioner to deliver a powerful elbow strike.
    Internal Aspect: Fa Jin (explosive power) focused in a close-range attack.

  9. 偷步穿喉 (Tōu Bù Chuān Hóu) – Ghost Step, Piercing Throat
    Application: A deceptive step followed by an upward strike aimed at the throat.
    Internal Aspect: Stealth and speed, ensuring surprise in attack.

  10. 進步右弓步沖肋拳 (Jìn Bù Yòu Gōng Bù Chōng Lè Quán) – Step Forward, Right Bow Stance, Thrusting-Ribs Punch
    Application: A forward-driving strike with a strong stance for stability.
    Internal Aspect: Aligns breath and motion for forceful penetration.

  11. 撤步連環扎沖拳 (Chè Bù Lián Huán Zhā Chōng Quán) – Step Back, Continuous Piercing and Thrusting Fists
    Application: A retreat followed by rapid successive punches.
    Internal Aspect: Maintains offensive pressure while moving defensively.

  12. 破膝通肋腿 (Pò Xī Tōng Lè Tuǐ) – Breaking-Knee, Penetrating-Ribs Leg
    Application: A leg attack designed to destabilize the opponent while striking their midsection.
    Internal Aspect: Uses the entire body’s weight for forceful execution.

  13. 震步右弓步沖拳 (Zhèn Bù Yòu Gōng Bù Chōng Quán) – Stamp Foot, Right Bow Stance, Thrust Fist
    Application: A forceful step with a committed punch.
    Internal Aspect: Generates power through grounded motion.

  14. 上步側通腿 (Shàng Bù Cè Tōng Tuǐ) – Step Forward, Lateral Penetrating Leg
    Application: A side kick used for defense or attack.
    Internal Aspect: Balances stability with flexibility.

  15. 窩心腳 (Wō Xīn Jiǎo) – Heart Shock Kick
    Application: A central kick targeting the opponent’s core.
    Internal Aspect: Drives energy directly into the opponent’s center.

  16. 上步封手貫耳拳 (Shàng Bù Fēng Shǒu Guàn Ěr Quán) – Step Forward, Blocking Hand, Penetrating-Ear Fist
    Application: A guarded step with a high strike.
    Internal Aspect: Directs Qi upwards while staying rooted.

  17. 轉身連環拳 (Zhuǎn Shēn Lián Huán Quán) – Face About, Continuous Fists
    Application: A turning motion combined with a rapid striking sequence.
    Internal Aspect: Emphasizes controlled rotation and offensive flow.

  18. 掛面腿 (Guà Miàn Tuǐ) – Swiping-Face Leg
    Application: A sweeping kick targeting the opponent’s head or upper body.
    Internal Aspect: Uses smooth, fluid motion for efficiency.

  19. 玄功腿 (Xuán Gōng Tuǐ) – Xuan-Power Leg
    Application: A powerful kick unique to this style, emphasizing control and impact.
    Internal Aspect: Strengthens balance and Qi flow through the legs.

  20. 收勢 (Shǒu Shì) – Finishing Move
    Application: A final posture that resets energy and focus.
    Internal Aspect: Returns Qi to the center, ending the sequence with control and awareness.

Training Philosophy in Wudang Sanfengpai

Wudang martial arts emphasize the interplay of Yin and Yang, softness overcoming hardness, and circular movement for efficiency. Xuán Gōng Quán aligns with these principles by integrating breath control, rooted stances, and dynamic strikes that appear effortless yet contain hidden power.

Practitioners develop Shenfa (身法) or body methods, ensuring that every move is structurally sound and energetically connected. Key aspects of training include:

  • Balance and Rooting: Stability in stance to generate force.
  • Internal Power Cultivation: Developing power from the core rather than relying on raw muscle strength.
  • Mind-Body Harmony: Executing techniques with mindful intention and fluidity.

Xuán Gōng Quán Yī Lù is not merely a sequence of strikes and stances but a comprehensive system that cultivates internal energy, adaptability, and a deep understanding of movement principles. As part of Wudang Sanfengpai’s teachings, it bridges martial discipline with Daoist philosophy, making it an essential practice for those seeking mastery in traditional internal martial arts.

Xuán Gōng Quán Èr Lù: The Second Set of Xuan-Power Fist

Following the foundational training of Xuán Gōng Quán Yī Lù, the second set, Xuán Gōng Quán Èr Lù (玄功拳 二路), expands upon the principles of internal power, fluid movement, and strategic application. This set introduces more advanced techniques, integrating higher-level concepts of Daoist martial arts.

Movements in Xuán Gōng Quán Èr Lù

1. 起勢 (Qǐ Shì) – Starting Movement

  • Application: The opening posture sets intent and structure, preparing the body and mind for action.
  • Internal Aspect: Focuses on breathing, centering energy, and activating Qi.

2. 白鶴亮翅 (Bái Hè Liàng Chì) – White Crane Flashes Wings

  • Application: A wide, open-handed movement used to block or deflect an attack while maintaining balance.
  • Internal Aspect: Mimics a crane’s grace—rooted stance with light, flowing upper body.

3. 上步雙插掌 (Shàng Bù Shuāng Chā Zhǎng) – Step Forward, Double Piercing Palms

  • Application: Stepping forward while striking with both palms, possibly to the opponent’s chest or face.
  • Internal Aspect: Uses whole-body connection for explosive yet controlled strikes.

4. 震步掛手右沖拳 (Zhèn Bù Guà Shǒu Yòu Chōng Quán) – Stamp Foot, Hanging Hand, Right Thrusting Fist

  • Application: A stomping step disrupts an opponent’s balance, followed by a hanging guard and a straight punch.
  • Internal Aspect: Grounding energy before issuing a strong, precise punch.

5. 青龍轉身扎擋捶 (Qīng Lóng Zhuǎn Shēn Zhā Dǎng Chuí) – Green Dragon Turns About, Blocking and Hammering

  • Application: A turn to evade an attack, followed by a downward hammer fist.
  • Internal Aspect: Spiraling energy and rooted control through turning movements.

6. 玄功腿 (Xuán Gōng Tuǐ) – Xuan-Power Leg

  • Application: Likely a specialized kick technique unique to this style, used to attack or destabilize an opponent.
  • Internal Aspect: Emphasizes balance, leg strength, and Qi flow.

7. 騎馬沖肋捶 (Qí Mǎ Chōng Lèi Chuí) – Horse Riding Stance, Thrusting-Ribs Hammer

  • Application: A solid stance for delivering a powerful hammer strike to the ribs.
  • Internal Aspect: Focuses on Fa Jin (explosive force) while remaining grounded.

8. 跟步擒擋肘 (Gēn Bù Qín Dǎng Zhǒu) – Following Step, Capturing and Blocking Elbow

  • Application: A controlled step forward while using the elbow to block or counter an opponent’s attack.
  • Internal Aspect: Emphasizes redirection and short-range power.

9. 碾步返陰掌 (Niǎn Bù Fǎn Yīn Zhǎng) – Grinding Step, Turning Inward Palm

  • Application: A stepping technique that shifts weight while turning an open palm for either a strike or block.
  • Internal Aspect: Circular energy used to redirect attacks and maintain balance.

10. 返身破膝側通腿 (Fǎn Shēn Pò Xī Cè Tōng Tuǐ) – Turn Back, Break Knee, Lateral Penetrating Leg

  • Application: A turning motion with a knee-breaking move, followed by a lateral kick.
  • Internal Aspect: Utilizes rotational energy for power and evasion.

11. 返身破膝後通腿 (Fǎn Shēn Pò Xī Hòu Tōng Tuǐ) – Turn Back, Break Knee, Back Penetrating Leg

  • Application: Similar to the previous move, but with a backward penetrating kick.
  • Internal Aspect: Strengthens the ability to counter from multiple directions.

12. 跨步後撩腳 (Kuà Bù Hòu Liāo Jiǎo) – Step Across, Back Raising Foot

  • Application: A step across the opponent’s centerline followed by a back-raised kick, possibly targeting the chin or midsection.
  • Internal Aspect: Requires balance, speed, and flexibility.

13. 落地格扎 (Luò Dì Gé Zhā) – Landing in Defending Posture

  • Application: A defensive stance after executing a technique, ensuring readiness.
  • Internal Aspect: Settling energy into a stable structure.

14. 躍步通肋 (Yuè Bù Tōng Lèi) – Leaping Step, Penetrating Ribs

  • Application: A sudden forward step with a strike aimed at the ribs.
  • Internal Aspect: Explosive movement (Fa Jin) to close the distance quickly.

15. 側步格扎 (Cè Bù Gé Zhā) – Lateral Step, Defending Posture

  • Application: A sideways movement to evade or reposition while maintaining a defensive guard.
  • Internal Aspect: Uses footwork to maintain strategic advantage.

16. 插步穿陰陽掌 (Chā Bù Chuān Yīn Yáng Zhǎng) – Inserting Step, Through Yin-Yang Palms

  • Application: A stepping strike using both palms, incorporating Yin-Yang energy principles.
  • Internal Aspect: Blends softness and hardness in execution.

17. 鷂子翻身 (Yào Zǐ Fān Shēn) – Harrier Flips Body

  • Application: A rapid turn or flipping movement to reposition or counter an attack.
  • Internal Aspect: Circular energy and agility in movement.

18. 插步龍女獻花 (Chā Bù Lóng Nǚ Xiàn Huā) – Inserting Step, Dragon Girl Presents Flowers

  • Application: Likely a feint or deceptive hand movement to draw an opponent in before countering.
  • Internal Aspect: Emphasizes fluidity and subtle power.

19. 翻身摸雲貫耳捶 (Fān Shēn Mō Yún Guàn Ěr Chuí) – Flip Body, Touching Cloud, Pounding-Ear Hammer

  • Application: A turn combined with a double strike targeting the ears, often used to disorient an opponent.
  • Internal Aspect: Spiral motion enhancing striking power.

20. 破膝擺蓮腿 (Pò Xī Bǎi Lián Tuǐ) – Break Knee, Swing-Lotus Leg

  • Application: A knee-breaking motion followed by a sweeping lotus kick.
  • Internal Aspect: Balances destruction and elegance.

21. 震步雙風貫耳捶 (Zhèn Bù Shuāng Fēng Guàn Ěr Chuí) – Stamp Step, Double Wind Pounding-Ears Punches

  • Application: A double hammer-fist attack aimed at the sides of the opponent’s head.
  • Internal Aspect: Uses stamping to generate force.

22. 進步雙推蓮花掌 (Jìn Bù Shuāng Tuī Lián Huā Zhǎng) – Step Forward, Double Pushing Lotus Palms

  • Application: A forward movement pressing outward with both palms, possibly as a push or strike.
  • Internal Aspect: Rooted stance directing Qi outward.

23. 撤身邊腿 (Chè Shēn Biān Tuǐ) – Withdrawing Body, Side Kick

  • Application: A retreating motion leading into a side kick.
  • Internal Aspect: Blending offense and defense.

24. 獨立穿掌 (Dú Lì Chuān Zhǎng) – Standing on One Leg, Penetrating Palm

  • Application: A single-leg stance while delivering a palm strike.
  • Internal Aspect: Tests balance and focus.

25. 收勢 (Shōu Shì) – Finishing Move

  • Application: A controlled closing stance to seal the form.
  • Internal Aspect: Regulates breath and consolidates energy.

Xuán Gōng Quán Èr Lù advances the principles learned in the first set, requiring greater precision, strength, and understanding of internal energy. It serves as a bridge toward mastery, refining both martial skills and the philosophical depth of Wudang Sanfengpai teachings.

Xuán Gōng Quán Sān Lù: The Third Set of Xuan-Power Fist

The third and final set, Xuán Gōng Quán Sān Lù (玄功拳 三路), represents the culmination of training in Xuan-Power Fist. It integrates all previous techniques while introducing even more complex sequences, focusing on high-level applications, adaptability, and mastery of energy flow.

Movements in Xuán Gōng Quán Sān Lù

1. 撤步阴阳提手 (Che Bu Yin Yang Ti Shou) – Step Backward, Lift Hands in Yin-Yang Balance

  • Application: A defensive retreat while maintaining balance and control. The hands rise in a yin-yang posture—one up, one down—possibly to intercept or redirect an incoming attack.
  • Internal Aspect: Maintains energy flow and balance while retreating.

2. 上步擒拿手 (Shang Bu Qin Na Shou) – Step Forward, Catch and Hold

  • Application: Stepping forward to apply a Qin Na (擒拿) joint lock or controlling technique. This can be used to seize an opponent’s wrist or arm to neutralize their attack.
  • Internal Aspect: Coordination of breath with stepping forward to issue control.

3. 右破心脚 (You Pò Xīn Jiǎo) – Attack the Heart with Right Heel Kick

  • Application: A straight heel kick targeting the center of the opponent’s body (solar plexus or chest), breaking their structure.
  • Internal Aspect: Uses whole-body connection, rooted stance, and internal energy projection through the kick.

4. 擒带手 (Qin Dài Shǒu) – Catch and Hold

  • Application: A grasping technique to seize an opponent’s limb or clothing, potentially leading into a throw or lock.
  • Internal Aspect: Utilizing softness and adherence to control an opponent without excessive force.

5. 左破心脚 (Zuo Pò Xīn Jiǎo) – Attack the Heart with Left Heel Kick

  • Application: Same as movement 3, but executed with the left leg for flexibility in attack sequences.

6. 挂面腿 (Guà Miàn Tuǐ) – Hanging Face Kick

  • Application: A deceptive high kick that arcs toward the opponent’s face, potentially bypassing their guard.
  • Internal Aspect: Requires balance, flexibility, and whole-body coordination.

7. 骑马冲肘 (Qí Mǎ Chōng Zhǒu) – Horse Riding Stance, Thrusting Elbow

  • Application: A powerful elbow strike delivered from a Ma Bu (horse stance), often used in close-range combat.
  • Internal Aspect: Rooted stance ensures stability, while the elbow strike channels force from the dantian.

8. 左右格扎 (Zuǒ Yòu Gé Zhā) – Left-Right Defending Posture

  • Application: A defensive posture that alternates between left and right blocks, preparing for counterattacks.
  • Internal Aspect: Balancing defense with potential counterstrikes, maintaining a centered stance.

9. 跃步通肋 (Yuè Bù Tōng Lèi) – Leaping Step, Penetrating Ribs

  • Application: A sudden leap forward with a strike aimed at the opponent’s ribs, exploiting openings in their defense.
  • Internal Aspect: Uses explosive internal energy (Fa Jin) for speed and penetration.

10. 穿掌独立 (Chuān Zhǎng Dú Lì) – Penetrating Palm in Single Leg Standing

  • Application: A piercing palm strike executed while standing on one leg, possibly following a kick or evasion.
  • Internal Aspect: Requires balance, internal power, and precise control of force.

11. 上步转身白鹤亮翅 (Shàng Bù Zhuǎn Shēn Bái Hè Liàng Chì) – Step Forward, Turn, White Crane Flashes Wings

  • Application: A turning movement mimicking a crane spreading its wings, often used for evasion, counterattack, or opening an opponent’s guard.
  • Internal Aspect: Embodies lightness and fluidity, redirecting energy rather than resisting it.

12. 收势 (Shǒu Shì) – Finishing Move

  • Application: The concluding stance that gathers energy and returns to a neutral state.
  • Internal Aspect: Focuses on closing the form, regulating breath, and consolidating internal energy (Qi).

This movement set reflects Wudang’s emphasis on fluidity, balance, and internal power, combining practical combat techniques with internal energy cultivation. Let me know if you’d like a deeper dive into specific movements!

  1. Xuán Gōng Quán (玄功拳), also known as Xuan-Power Fist, is a core practice in the Wudang Sanfengpai style of martial arts. It’s not just about physical strength, but emphasizes the cultivation of internal energy (Nei Gong) for fluid, balanced, and controlled movements. “Xuán” (玄) refers to the hidden or internal aspect of power, while “Gōng” (功) signifies skill developed through diligent training. This fist form blends Daoist principles of yielding, adaptability, and the seamless flow of energy with effective self-defense techniques. (Explanation by AI) ↩︎

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