Fujian White Crane
Báihèquán translates as White Crane Fist. In this context, quán (fist) denotes an internal martial art, as it does in Tàijíquán. Here, internal refers to movement generated through body awareness, relaxation, coordination and timing, rather than reliance on raw speed or muscular force.
The art, as we know it, originates from Fujian Province in southern China. As an internal martial art, our system cultivates mindful awareness and intention, coupled with muscular relaxation, to create stable, synchronised and fluid whole-body movement. In this respect, it has more in common with Tàijíquán than with many commonly recognised external martial arts.
To place this in perspective alongside Tàijíquán, our White Crane system is founded on similar core principles. If White Crane is viewed as an uncut diamond, then Tàijíquán might be seen as the polished stone. The point is that White Crane builds a strong foundation, enabling the subtler methods of Tàijíquán to be understood more readily and developed sooner.
Although our system is based primarily on the Whooping Crane tradition, Teacher Huang Sheng Shyan regarded Feeding Crane, Flying Crane, Sleeping Crane and other branches as different expressions of a single underlying art.
Breathing exercises
Good breathing habits are essential for maximising performance and also for managing stress in any physical activity. In our system, we start with three basic exercises to develop an awareness of breathing and integrate it with the whole body movement.
Swallow and spit – trains the full range in- and out-breath
Swallow – control the in-breath
Spit – training a quick out-breath
Empty arrow palms – trains the mechanics of releasing/striking
Basic principles
Relax, Relax, Relax …
Relaxation is of fundamental importance if we are to develop stability, agility and ‘relaxed force’.
To physically relax is to let go of all unnecessary muscular tension, so allowing the muscles to work properly, and this requires mindful practice. The muscles should never be held tight, or left floppy, but should be free to move and change at will.
Cultivating being upright, centred, balanced and relaxed, allows us to develop stability and agility, and to cultivate relaxed force.
Forms
A Form is a pre-defined sequence of movements within which we develop our physical skill.
八步連 – Bā Bú Lián – Eight Continuous Steps)
Èrshíbā Xiù – 28 Constellations
化八步 – Huā Bā Bú – Neutralise Eight Steps
Zhōng Quān – Central Frame (Part 1)
Zhōng Quān – Central Frame (Part 2)
Long Staff (‘Kun’)
Walking stick
By applying the basic principles to the repetitive practice of the Forms, we can transition from the normal habit of externally (mis-)coordinated movement to new habits of synchronised whole-body movement.
First, the choreography and accuracy of movement are learned, then we put the principles into the movements of the Forms to create the substance – stability, agility and relaxed force – and what comes out will be the martial function that can be practised in partner training.
Relaxed force
Swallowing and Spitting
Sinking and floating
Springing and lifting
Bursting and rebounding
To be relaxed is simply to be free of unnecessary physical tension, thus freeing the muscles to do their job properly, without resistance. The methods of relaxed force are cultivated through practising the Forms, and the timing and efficacy of their use are learned in partner training. Based on similar principles to Taiji, the expression of ‘relaxed force’ in White Crane is less refined than and consequently easier to develop.
Partner training
Sensitivity drills
Fixed pattern practices
Application of the Forms
Semi-free exchange
Free exchange (sparring)
Defensive scenarios
Partner training is essential for developing martial skill, with questions and errors in your movement feeding back into your Forms practice.
Sensitivity training
In solo training you learn to recognise and understand your own movement. The purpose of the sensitivity training drills, such as ‘Hitting the drum’ and ‘Passing the door’, is to learn how to recognise (‘listen to’) and understand your opponent’s movement. What you learn here is then used in all the partner training, so that you can understand each situation and correctly time your own actions and responses.
Weapons
Long Staff (‘Kun’) and Walking stick
Forms and partner training
Functionally, the weapons operate as an extension of synchronised body movement, with all the same principles applied. Wielding handheld objects like this can also provide valuable feedback on one’s limitations of stability and agility, hinting at the need for focused practice in the Forms.
