A brief Overview of
White Crane Kung Fu

White Crane Kung Fu is a Chinese martial style that derives its fighting techniques and theories from the animal of the same name. The animal is regarded by the Chinese as a symbol of longevity, and it was imitated for its ability to survive in the wild without the use of brute strength. White Crane is traditionally regarded as one of the original Five Animal Patterns or Five Shape Fists that were trained in the Shaolin Temple, and Southern White Crane may have influenced the Japanese fighting arts, especially Okinawan Karate. Like most martial arts, White Crane can be divided into many different schools, each with its own characteristics and specialties. This article focuses on the Zong He, or Ancestral Crane style, which is a southern White Crane style. This article presents a brief history of Shaolin White Crane, explains its possible connections to Karate, and explores the basic concepts of internal and external martial training, including the role of Qi (vital energy). The article concludes with a description of basic White Crane theories and fighting strategies.

A Basic History of the Style. White Crane is one of the Five Animal Patterns practiced at the Shaolin Temple. The other four are Dragon, Snake, Tiger, and Panther. Although it is not clear exactly when the Five Animal Patterns were created, there is a legend that says these animal patterns were already practiced when Da Mo retired to the Shaolin temple. If this legend is accurate, this dates the patterns as existing at least as early as 527 A.D. It is said that Southern White Crane style was created by a woman named Fang, Qi-Niang circa 1622-1723 A.D. Fang was the daughter of an old martial arts master named Fang, Zhen-Dong, and the father instructed his daughter in the martial arts. The daughter always went to the river near their home to watch the cranes hunt for food, play in the water, jump, shake, shout, stand, sleep, etc. From these observations, she combined what she had learned from the cranes' movements with what her father had taught her, and so invented the Southern White Crane style. According to the book Yongchun County Recording: Number 24, the Local Skills, Crane style was passed down to Zheng, Li in Yongchun county by Fang, Qi-Niang, and since then continued to spread out and be popularly practiced in Southeast China, especially in Fuzhou, Yongchun, Fuqing, Changle, and Putian of Fujian province. It also spread to Taiwan and to Southeast Asia. Because the Shaolin Five Animal Patterns, of which Crane is one, were popularly spread and practiced in her area at that time, it is possible that Fang, Qi-Niang used the martial arts she learned from her father as a foundation. She then combined it with the cranes' movements and modified them into a new style. Today, several styles of White Crane Kung Fu exist. They include Zong He Quan (Ancestral or Jumping Crane Fist), Shi He Quan (Eating Crane Fist), Fei He Quan (Flying Crane Fist), and Ming He Quan (Shouting Crane Fist). There is also a Northern Crane style called La Ma that is practiced in Tibet, but a detailed history is at this time unknown to the author.

Historical Link to Karate. All Chinese Kung Fu styles train four categories: kicking, punching, wrestling (Shuai Jiao) and Chin Na (joint-locking and cavity-striking). It is very possible that when Kung Fu came to Japan, these four categories splintered into separate and specialized arts. Kicking and punching became Karate, Shuai Jiao became Judo, and Chin Na became the root of Jujitsu. Several possible sources exist that link Shaolin Kung Fu to Japan. The book Shaolin Temple Record states that in the Yuan dynasty, in 1312 A.D., the Buddhist monk Da Zhi came to the Shaolin Temple from Japan. After he studied barehand and staff techniques at the temple for twelve years, he returned to Japan and spread Shaolin Kung Fu to the Japanese martial arts society. Later, in 1335 A.D. another Japanese monk came to the Shaolin Temple. He is reputed to have mastered calligraphy, painting, Chan Buddhist theory (i.e. Zen), and Shaolin Kung Fu. He returned to Japan in 1347 A.D. and was regarded as a Guohuen, or Country Spirit by the Japanese. These records confirm that Shaolin martial techniques were imported into Japan at least as early as 1324 A.D. It is likely that the Crane techniques of the Five Animal Patterns were part of the martial skills brought back by the monks.

What is Qi? To fully understand Chinese martial arts, it is important to understand the concept of Qi. Qi, known as vital energy or bio-electricity, is a foundation of the Chinese world view. The concept of Qi pervades Chinese thought and practices - from medicine and health to philosophy and science. An example is acupuncture, which is based on the manipulation of the Qi that circulates in the human body. On a grand scale, Qi is the energy of the universe, the energy that gives life to all things. Qi is an invisible, animating force. All of creation is surrounded and penetrated by Qi. On a smaller scale, Qi is the vital energy or bioelectricity in the human body. The quality and quantity of Qi in our bodies is determined by our parents, by our lifestyle - including diet and exercise, by thinking, and by the quality of air that we breathe. Qigong, or the study of Qi, is a catch phrase to identify the practices of improving and increasing the Qi in our bodies. Some Qigong techniques are strictly for health and medical purposes. However, Qigong is also applied to the martial arts. Basic martial Qigong practices use Qi to make muscles stronger and faster. Other Qigong techniques are designed to make the body impervious to blows, or to increase body sensitivity and awareness. Higher-level martial Qigong skills use Qi itself to penetrate an opponent's body and disrupt natural energy flow and/or cause internal organ damage. The application of Qi in fighting is known as Jin, which means "power." Jin, or power, is a combination of muscular power and Qi.

External and Internal Energy. According to Chinese Qigong theory, martial artists can utilize Qi in two general areas of the body—the limbs and the torso. Qi that is generated in the limbs (the arms or the legs) is known as external energy. Special exercises energize the Qi in the limbs to a higher state, which makes the muscles stronger. Usually, these exercises involve tensing the muscles to trap the Qi. Because of this muscular tension, martial styles that specialize in using external energy are called Hard styles. Internal energy is Qi that is generated in the torso, specifically the Lower Dan Tian, and then led from the Lower Dan Tian out to the limbs. The Lower Dan Tian is located inside the body, in the area of the lower abdomen, approximately two inches below the navel. According to Qigong theory, the Lower Dan Tian is able to store Qi. In order to lead the Qi most effectively from the Lower Dan Tian out to the limbs for fighting, the muscles must be as relaxed as possible. Because the muscles stay relaxed, martial styles that use internal energy are called Soft styles.

The external, or Hard styles, emphasize building up the physical, muscular body through martial Qigong training. In Hard style martial arts, the Qi is led to the muscles or generated in a local area, such as the arms, then the muscles are tensed to trap the Qi there in order to energize the muscles to their maximum efficiency. Also, the breath may be held temporarily to trap Qi in the muscles. This kind of power manifestation hits like a staff - the power is stiff and hard, and the damage impacts on the surface of the body. A typical Hard style martial art is Tiger Claw.

The internal, or Soft styles emphasize building Qi in the torso, primarily in the Lower Dan Tian. The muscles and tendons are as relaxed as possible to allow the Qi to flow from the Lower Dan Tian to the limbs for striking. Before striking contact, the body remains relaxed. In order to protect the ligaments from being pulled and injured, just before the limbs reach maximum extension they are immediately pulled back. From this pulling action the muscles and tendons are tensed for an instant to protect the ligaments, and then immediately relaxed. The power generated by a Soft stylist can penetrate deep inside an opponent's body, causing internal injury such as organ damage or disruption of the Qi flow. Soft power is said to hit like a whip. A well-known Soft style is Taijiquan. There is also a third category of martial arts that combine the principles of external and internal energy—the Soft-Hard styles. In the Soft-Hard styles, of which White Crane is one, the muscles and tendons remain relaxed, and the movements are soft to allow the Qi to move freely from the Lower Dan Tian to the limbs. Just before the attack reaches the opponent, the muscles and tendons are tightened. Softness at the beginning allows the Qi to move easily from the Lower Dan Tian, and the tension at the end protects against pulling and damaging the ligaments. Also, because some internal power is used, damage can penetrate inside the body, allowing both external and internal injury. Soft-Hard power is said to strike like rattan.

Training Theory of Southern White Crane. Because White Crane is a Soft-Hard style, a beginner starts with the hard and then gradually enters the soft. This also means that he or she will start with the external (i.e. more physical) and slowly enter into the internal (i.e. more emphasis on Qi cultivation). There are a few reasons the training was set up this way: It is easier to be hard and harder to be soft for a beginner. This means it is easier to use muscular power and immediately adopt it into fighting. It was necessary in ancient times to learn how to defend yourself as soon as possible. Normally, three years of external training was enough to build good muscular techniques. The theory of Qi cultivation is harder to understand for a beginner. Not only that, since Qi cultivation is a high secret, often a master would not teach a student unless that student trained with the master for many years and earned the master's trust. The manifestation of Hard power is easier, and that of Soft power is harder. This again is related to the cultivation of Qi. However, another reason for this is that it is easier to injure the ligaments in the joints when the power manifestation becomes softer. Normally, in Hard power training, there is less problem with joint injury. The techniques based on Soft power are much harder to perform. For example, the success of manifesting coiling power, sticking power, and adhering power depends on a high level of comprehension and capability. In order to reach a high level of Soft power manifestation, the body must be very relaxed, which allows the Qi to circulate in the body smoothly and freely.

Training Basics. When the crane fights in the wild it uses dodging and speed to protect itself. Through dodging and speed a White Crane martial artist can set up effective, appropriate strategies. This requires the practitioner to developing good jumping skills, as well as agility, stability, and firmness. Thus, Southern White Crane is sometimes called Zong He Quan, which means "Jumping Crane Fist." Other physical requirements include the head to be upright and the back arced to store power. The shoulders stay dropped and relaxed and the waist (center of gravity) is sunk to provide a good root. Stepping is rooted and the arms and legs must be coordinated. When the White Crane martial artist emits power, he or she must first use the concentrated mind (Yi) to lead the Qi. White Crane trains coordination of the Yi and Qi. The Yi, or concentrated mind, is used to lead Qi to the muscles to focus them to a higher, more powerful state. When the Yi is on target, the Qi immediately follows and power is generated Power is also generated from the waist. This is a unique aspect of Southern White Crane, because in most Chinese styles power is generated from the legs. White Crane specializes in short and middle- range fighting, and thus it is faster to generate waist power. To generate good waist power, the waist and torso must be soft as a whip. This softness is maintained until just before the moment of the strike's impact. Then the attacking limb becomes suddenly hard. This action generates strong rebounding power. In addition, since the power is first soft and generated and controlled by the waist, it can also be used for neutralizing incoming strong power. A proficient martial artist should be able to use the soft and hard skillfully, and should know how to use them to support each other when necessary. When you are soft, you are soft as cotton, and when you emit power, you are like an arrow shot from a strong bow.

White Crane also emphasizes spine and chest movements. The spine and chest are essential for power generation. Theoretically, as long as there is a joint which allows you to bend and then straighten, it is considered a bow. These bows are constructed from muscles and tendons in the joints. Through contraction and extension, the bow is able to generate power. In our body, there are two large bows constructed from the two biggest muscle and tendon groups. These two bows are the torso (including the spine) and chest. Through contraction of the torso and chest muscles and tendons we are able to push, pull, lift, and do heavy work. Thus, these two bows are emphasized in all Chinese martial styles, especially Southern White Crane, which specializes in the training of the torso and chest.

White Crane Qigong emphasizes spine and chest movements to build up the strength of the spine and torso. To have strong power, you must have both a strong physical body and a high level of Qi. If either one is missing, your power will not be strong. It is common in this situation that the spine ligaments, the joints, or the muscles can become damaged. This is commonly seen in Karate styles in which the tension of the torso is heavily emphasized. White Crane is a Soft-Hard style. The soft side of Qigong training is thus just as important as the hard side. The hard side is good for building strength, while the soft side is good for long-term health and also leads to the deeper uses of Qi power.

As mentioned previously, Southern White Crane specializes in short and middle range fighting. Thus, hand techniques are emphasized, and kicks are usually no higher than the knees. Therefore, when a White Crane martial artist fights, her or she will stay at long range from the opponent. When the timing is right and the situation allows, he or she will move rapidly into the middle and short ranges and take advantage of skillful hand techniques to fight, and then immediately after making an attack will withdraw or hop away to avoid being grabbed. Crane stylists specialize in wrestling and Chin Na (seizing and controlling techniques) to deal with the close-range nature of its fighting style. In fact, White Crane is considered one of the most well-known styles for Chin Na expertise. When White Crane training reaches a high level, the techniques of listening, following, sticking, adhering, coiling, and controlling become important. These techniques are no different than the Pushing Hands skills of Taijiquan, and require internal training and Qi sensitivity to master. White Crane strategy uses defense as offense, relying on a calm and steady alertness. When the opportunity appears, a White Crane fighter attacks in the blink of an eye, seeking vital areas such as the eyes, throat, and solar plexus, and at higher levels, potentially deadly acupuncture cavities. White Crane training focuses on keeping proper distance, and using jumping or hopping combined with speed and accuracy to unleash its attacks.

Conclusion. Southern White Crane Kung Fu is a traditional Chinese martial art that specializes in both external and internal energy training. The special characteristics of the style includes power generated from the waist, an emphasis on spine and chest movement, and a skillful blending of Soft and Hard, or external and internal, martial power.

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