The Five Basic Shaolin Stances

The Shaolin training has several positions or stances the occur repeatingly: in forms, squats, as a stance in a punching position and in qi gong movements. Five of them are most popular:

Ma Bu

Ma Bu means "horse stance". It actually looks like one is sitting on a horse. Your goal is to sit as low as you can. At the same time, you need to keep your back straight, your knees out and your feet in – quite challenging, to be honest. Hence why the Ma Bu training is part of almost every workout in a Shaolin lifetime. It's a requirement to practice Ma Bu before you learn any Shaolin form. In every workout you should give your Ma Bu some time and feel how low you can go. However, always check your technique before you go low. Rather stay high and proper (straight back and knees out) than low and unstable.

Gong Bu

Gong Bu translates to "bow stance". It is a rather long step where your back leg and your upper body shape some kind of a bow. Try to keep your back foot on the floor and make sure your feet point in the same direction. If possible, bent your hips slightly forward.

Pu Bu

Pu Bu is called "flat stance", flat in terms of very low. Again, try to get low but only if you stand properly: Pu Bu is a long side step where one leg stretches out and you squat down on the other. Your upper body bends towards the straight leg to give way to the hip. Similar to Ma Bu, you need to watch the knee of leg you squat with. Make sure it doesn't fall in. Maybe your elbow can help pushing it out while your hand holds the ankle. You may also hold your hands up to increase the stretch or put them on the floor to spread your body weight.

Xie Bu

"Rest stance" is one translation of Xie Bu as it looks like your are sitting down to have a break. I tell you, it's a very active break though. At first you cross your legs (Xie Bu is also called "cross stance") as in on foot steps behind the other and then you squat down. To start with you can put your hands in prayer position. When the Xie Bu is part of the five stance combination, a punch is added and you should try to bring the shoulder out as much as you can.

Xu Bu

Even though Xu Bu means "false stance" it still is a proper stance. You squat down while your body weight is 95% on the back leg. Thus, you should be able to lift the front leg easily as it it not really standing. Again, you try to squat as low as possible but your upper body must not fall forward too much. Holding up your handy in a defense position will help you to stay stable. Xu Bu is a great way to prepare for pistol squats which ask you to lift and straighten the front leg and then to squat down on one leg.

In this video I show you the combination of the five basic stances in one flowing movement. Try to practice it as often as you can to improve your stances.

Be smart: Practice the combination of the five basic stances after an exhausting workout. As your body is hot, you will be able to perform them better and lower.