18 Lohan Hands.jpg
Dear family,
The precious 18 Lohan Hands were the first systematic set of exercises taught by the Great Bodhidharma in the Shaolin temple about 1500 years ago and later evolved into a Kung Fu set called “Eighteen Lohan Fist”, which forms the prototype of Shaolin Kung Fu today.
The first 8 exercises are well known as 8 Pieces of Brocade or Ba Duan Jin and practiced all over the world in countless variations.
The main focus is one generating energy flow to promote good health and posture, although some exercises are very suitable for developing internal force and spiritual cultivation too. Some exercises are also good choices to work with other skills like Cosmic Shower or Bone Marrow Cleansing.
Grandmaster Wong was so kind and generous to offer answering 10 Questions to the 18 Lohan Hands. You can find this thread here:
Besides the holistic effects of Chi Kung (health, vitality, mental clarity, spiritual cultivation), the exercises also have special or thematic benefits which I summed up in the following list. I only included holistic benefits when they are especially emphasized in an exercise (like “vitality” for Pushing Mountains).
The sources were my notes from the courses as well as Sifu’s and Anthony K Siheng’s websites.
Sifu was so kind to confirm the entries and added some comments that can be found as quotes.
Needless to say that the exercises have to be learnt from a master or at least a competent instructor to derive the benefits mentioned.
Here is the list. For easy access I reduced the benefits to keywords. Related entries share a line.
The 18 Lohan Hands:
1) Lifting the Sky - Both hands lift sky
all meridians
Triple warmer, harmonizes 3 energy levels
good posture, back, neck
spiritual expansion
allergies
fear, confidence
stress relief
first aid for injuries
tinnitus
incontinence
hemorrhoids
recommended exercise for skills like Cosmic Shower and Bone Marrow Cleansing on the skin level
“This exercise is considered a wondrous exercise in our school.”
2) Shooting Arrows - Shoot arrows left right
heart, high blood pressure
lungs, respiratory problems
vitality
skin
strong arms
memory
confidence
3) Plucking Stars - Pluck stars change galaxies
digestion, over-eating, diarrhea, constipation
liver, blood, anger
stomach, acid reflux
spleen
gall bladder, courage
pancreas, diabetes
yeast infections
vaginitis, ovarian cysts
8 wondrous meridians, longevity
lower back
tennis elbow
4) Turning Head - Rotating winch
bone marrow, nervous system, brain, neuralgia, Parkinson’s disease, stroke recovery
head, head ache, migraine, ears, eyes, face
neck, shoulders, spine, throat
thyroid issues
preventing colds and flus
recommended exercise for Bone Marrow Cleansing on the bone marrow level
“People may perform this exercise on their own at its physical level, but if it is to be performed at an advanced level, i.e. at the level of energy flow along the nerves, it must be learned from a competent teacher.”
5) Merry-Go-Round - Big turning of the cosmos
digestion, diarrhea, constipation
stomach, worry, acid reflux
spleen
liver
gall bladder
pancreas, diabetes
kidneys
fear, anxiety
rheumatism
tinnitus
back
stimulates Mingmen, gives an energy boost
6) Punching with wide eyes - Punch with eyes wide
heart
small intestine
liver
internal force, strong punches
eyes
fear, tension, anger, frustration, depression, confidence
stress relief
hemorrhoids
“While this exercise if good for the heart, those with serious heart problem must perform it only under the supervision of a competent teacher or healer.”
7) Carrying the Moon - Look back carry moon
Back, neck, spine, herniated or bulging disks, good posture, scoliosis, sciatica
bone marrow, nervous system, stroke recovery, neuralgia, Parkinson’s disease
emotional cleansing
hair loss
fountain of youth, lets one look young and beautiful
recommended exercise for skills like Cosmic Shower and Bone Marrow Cleansing on the organ level
“While conventional doctors may advise patients with back or spinal problems not to bend their body backward, this exercise with bending the body backward is excellent for overcoming back and spinal problems, and this has been confirmed again and again by our students.”
8) Nourishing Kidneys - Touch toes nourish kidneys
kidneys, sexual vitality, vitality, intelligence, memory
emotional and psychological problems, fear, confidence, determination, concentration
lower back, sciatica
bones
muscles
hair loss
fertility
incontinence
9) Three levels to the ground - Three levels down ground
heart, high blood pressure
enhances chi flow
vitality
spiritual and physical strength
strong and flexible legs, agility, knees
weight loss
can help breaking through the small universal chi flow
“While this exercise is good for the heart, those with serious heart problem must perform it under the supervision of a competent teacher or healer.”
“This exercise looks simple, but is excellent for the knees and the legs. Considering that many people over 50 have knee problems, this exercise is invaluable for elderly people.”
10) Dancing Crane - Divine crane begins dancing
strong and flexible legs, agility, knees, excellent for martial artists
kidneys, kidney stones, sexual vitality, vitality, intelligence
abdomen
back
weight loss
8 wondrous meridians, longevity
“This is one of the few exercises in all Chi Kung to open the 8 wondrous meridians and therefore promote longevity.”
11) Carrying Mountains - Second son carries mountains
back, chronic back pain, spine, herniated or bulging discs, good posture
bone marrow, nervous system, neuralgia
kidneys
spleen
liver
8 wondrous meridians, longevity
internal force, strong arms
“This exercise is excellent for martial artists, especially female, who wish to have powerful arms but are not keen to bang their arms against poles.”
12) Drawing Sword - Lohan draws saber
shoulders, neck
headache, migraine
8 wondrous meridians, longevity
spleen
immune system
arms, hands, tennis elbow
“This is another one of the few exercises in all chi kung that promotes longevity.”
13) Presenting Claws - Green dragon presents claws
digestion
pancreas, diabetes
spleen
back, neck
bone marrow, nervous system
bones
muscles
kidneys, kidney stones, fear, anxiety
worry
strong arms, hands, fingers
dragon claw
arthritis
“This exercise is recommended for old people who wish to remain young.”
14) Pushing Mountains - Fierce tiger pushes mountains
kidneys, sexual vitality, vitality, intelligence, fear, memory
depression, grief
chronic fatigue syndrome
internal force
strong arms, hands, legs
mental clarity and freshness
bone marrow, nervous system
back
muscles
tinnitus
rheumatism, arthritis
recommended exercise for Bone Marrow Cleansing on the meridian level (Phenomenal Big Universe)
“This is a choice exercise for developing internal force.”
15) Separating Water - Green dragon separates water
heart
lungs, COPD
depression, grief, anxiety
internal force
back, good posture
breast health, developing a lovely bust
confidence
allergies
colds
recommended exercise for Bone Marrow Cleansing on the flesh level
“This is a very powerful exercise. One must take care not to over-train.”
16) Big Windmill - Big windmill hand
internal force
liver
spleen
stomach
pancreas, diabetes
abdomen
depression
shoulders
arms, hands, tennis elbow
spiritual expansion
17) Deep knee bending - Lift heels bend knees
knees
extremities, hands, fingers, legs, feet, toes, head
muscles, sinews
good physical and emotional balance
rheumatism, arthritis
varicose veins
eliminating negative energy from the whole body, internal injuries
can help breaking through the small universal chi flow
18) Rotating Knees - Divine crane rotates knees
knees, legs, agility
kidneys, sexual vitality, vitality, intelligence, fear
heart
varicose veins
eliminating negative energy from the whole body
“This exercise is excellent for old people with knee problems.”
We in Shaolin Wahnam are always looking for the best of the best and for cost-effectiveness, so I hope the list is helpful in choosing the most suitable exercise for your current aims and objectives and may also function as a record for posterity.
Enjoy your practice!
Best wishes,
Leo
Dear family,
The precious 18 Lohan Hands were the first systematic set of exercises taught by the Great Bodhidharma in the Shaolin temple about 1500 years ago and later evolved into a Kung Fu set called “Eighteen Lohan Fist”, which forms the prototype of Shaolin Kung Fu today.
The first 8 exercises are well known as 8 Pieces of Brocade or Ba Duan Jin and practiced all over the world in countless variations.
The main focus is one generating energy flow to promote good health and posture, although some exercises are very suitable for developing internal force and spiritual cultivation too. Some exercises are also good choices to work with other skills like Cosmic Shower or Bone Marrow Cleansing.
Grandmaster Wong was so kind and generous to offer answering 10 Questions to the 18 Lohan Hands. You can find this thread here:
Besides the holistic effects of Chi Kung (health, vitality, mental clarity, spiritual cultivation), the exercises also have special or thematic benefits which I summed up in the following list. I only included holistic benefits when they are especially emphasized in an exercise (like “vitality” for Pushing Mountains).
The sources were my notes from the courses as well as Sifu’s and Anthony K Siheng’s websites.
Sifu was so kind to confirm the entries and added some comments that can be found as quotes.
Needless to say that the exercises have to be learnt from a master or at least a competent instructor to derive the benefits mentioned.
Here is the list. For easy access I reduced the benefits to keywords. Related entries share a line.
The 18 Lohan Hands:
1) Lifting the Sky - Both hands lift sky
all meridians
Triple warmer, harmonizes 3 energy levels
good posture, back, neck
spiritual expansion
allergies
fear, confidence
stress relief
first aid for injuries
tinnitus
incontinence
hemorrhoids
recommended exercise for skills like Cosmic Shower and Bone Marrow Cleansing on the skin level
“This exercise is considered a wondrous exercise in our school.”
2) Shooting Arrows - Shoot arrows left right
heart, high blood pressure
lungs, respiratory problems
vitality
skin
strong arms
memory
confidence
3) Plucking Stars - Pluck stars change galaxies
digestion, over-eating, diarrhea, constipation
liver, blood, anger
stomach, acid reflux
spleen
gall bladder, courage
pancreas, diabetes
yeast infections
vaginitis, ovarian cysts
8 wondrous meridians, longevity
lower back
tennis elbow
4) Turning Head - Rotating winch
bone marrow, nervous system, brain, neuralgia, Parkinson’s disease, stroke recovery
head, head ache, migraine, ears, eyes, face
neck, shoulders, spine, throat
thyroid issues
preventing colds and flus
recommended exercise for Bone Marrow Cleansing on the bone marrow level
“People may perform this exercise on their own at its physical level, but if it is to be performed at an advanced level, i.e. at the level of energy flow along the nerves, it must be learned from a competent teacher.”
5) Merry-Go-Round - Big turning of the cosmos
digestion, diarrhea, constipation
stomach, worry, acid reflux
spleen
liver
gall bladder
pancreas, diabetes
kidneys
fear, anxiety
rheumatism
tinnitus
back
stimulates Mingmen, gives an energy boost
6) Punching with wide eyes - Punch with eyes wide
heart
small intestine
liver
internal force, strong punches
eyes
fear, tension, anger, frustration, depression, confidence
stress relief
hemorrhoids
“While this exercise if good for the heart, those with serious heart problem must perform it only under the supervision of a competent teacher or healer.”
7) Carrying the Moon - Look back carry moon
Back, neck, spine, herniated or bulging disks, good posture, scoliosis, sciatica
bone marrow, nervous system, stroke recovery, neuralgia, Parkinson’s disease
emotional cleansing
hair loss
fountain of youth, lets one look young and beautiful
recommended exercise for skills like Cosmic Shower and Bone Marrow Cleansing on the organ level
“While conventional doctors may advise patients with back or spinal problems not to bend their body backward, this exercise with bending the body backward is excellent for overcoming back and spinal problems, and this has been confirmed again and again by our students.”
8) Nourishing Kidneys - Touch toes nourish kidneys
kidneys, sexual vitality, vitality, intelligence, memory
emotional and psychological problems, fear, confidence, determination, concentration
lower back, sciatica
bones
muscles
hair loss
fertility
incontinence
9) Three levels to the ground - Three levels down ground
heart, high blood pressure
enhances chi flow
vitality
spiritual and physical strength
strong and flexible legs, agility, knees
weight loss
can help breaking through the small universal chi flow
“While this exercise is good for the heart, those with serious heart problem must perform it under the supervision of a competent teacher or healer.”
“This exercise looks simple, but is excellent for the knees and the legs. Considering that many people over 50 have knee problems, this exercise is invaluable for elderly people.”
10) Dancing Crane - Divine crane begins dancing
strong and flexible legs, agility, knees, excellent for martial artists
kidneys, kidney stones, sexual vitality, vitality, intelligence
abdomen
back
weight loss
8 wondrous meridians, longevity
“This is one of the few exercises in all Chi Kung to open the 8 wondrous meridians and therefore promote longevity.”
11) Carrying Mountains - Second son carries mountains
back, chronic back pain, spine, herniated or bulging discs, good posture
bone marrow, nervous system, neuralgia
kidneys
spleen
liver
8 wondrous meridians, longevity
internal force, strong arms
“This exercise is excellent for martial artists, especially female, who wish to have powerful arms but are not keen to bang their arms against poles.”
12) Drawing Sword - Lohan draws saber
shoulders, neck
headache, migraine
8 wondrous meridians, longevity
spleen
immune system
arms, hands, tennis elbow
“This is another one of the few exercises in all chi kung that promotes longevity.”
13) Presenting Claws - Green dragon presents claws
digestion
pancreas, diabetes
spleen
back, neck
bone marrow, nervous system
bones
muscles
kidneys, kidney stones, fear, anxiety
worry
strong arms, hands, fingers
dragon claw
arthritis
“This exercise is recommended for old people who wish to remain young.”
14) Pushing Mountains - Fierce tiger pushes mountains
kidneys, sexual vitality, vitality, intelligence, fear, memory
depression, grief
chronic fatigue syndrome
internal force
strong arms, hands, legs
mental clarity and freshness
bone marrow, nervous system
back
muscles
tinnitus
rheumatism, arthritis
recommended exercise for Bone Marrow Cleansing on the meridian level (Phenomenal Big Universe)
“This is a choice exercise for developing internal force.”
15) Separating Water - Green dragon separates water
heart
lungs, COPD
depression, grief, anxiety
internal force
back, good posture
breast health, developing a lovely bust
confidence
allergies
colds
recommended exercise for Bone Marrow Cleansing on the flesh level
“This is a very powerful exercise. One must take care not to over-train.”
16) Big Windmill - Big windmill hand
internal force
liver
spleen
stomach
pancreas, diabetes
abdomen
depression
shoulders
arms, hands, tennis elbow
spiritual expansion
17) Deep knee bending - Lift heels bend knees
knees
extremities, hands, fingers, legs, feet, toes, head
muscles, sinews
good physical and emotional balance
rheumatism, arthritis
varicose veins
eliminating negative energy from the whole body, internal injuries
can help breaking through the small universal chi flow
18) Rotating Knees - Divine crane rotates knees
knees, legs, agility
kidneys, sexual vitality, vitality, intelligence, fear
heart
varicose veins
eliminating negative energy from the whole body
“This exercise is excellent for old people with knee problems.”
We in Shaolin Wahnam are always looking for the best of the best and for cost-effectiveness, so I hope the list is helpful in choosing the most suitable exercise for your current aims and objectives and may also function as a record for posterity.
Enjoy your practice!
Best wishes,
Leo
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