Lian Gong Shi Ba Fa

Lian Gong Shi Ba Fa ( )
Part
Form
No.
Name of Form
Rotate Neck
Description of Form
Stand with feet about one shoulder width apart.
(1) Breathe in and put hands on waist with thumbs in the back.
(2) Breathe out and turn head to left.
(3) Breathe in and turn head to middle.
(4) Breathe out and turn head to right.
(5) Breathe in and turn head to middle.
(6) Breathe out and turn head upward.
(7) Breathe in and turn head back to original position.
(8) Breathe out and turn head down.
(9) Breathe in and turn head to original position.
(10) Repeat Steps (2)-(9) at least one more time
Look Left and

Right

(1) Breathe in and bring both hands to in front of your face with the fingers forming an elliptical opening.
(2) While breathing out and turning your head to the left, bring both hands to the side, with each hand forming a vertical
corner of a square and the fingers of each hand forming a small opening; the eyes should look through the opening of
the left fingers.
(3) Breathe in and turn your head to the front, while bringing the hands back to the front forming an elliptical opening.
(4) While breathing out and turning your head to the right, bring both hands to the side, with each hand forming a vertical
corner of a square and the fingers of each hand forming a small opening; the eyes should look through the opening of
the right fingers.
(5) Breathe in and turn your head to the front, while bringing the hands back to the front forming an elliptical opening.
(6) Repeat Steps (2)-(5) at least one more time.
Stretch Both
Hands Upward

(1) Breathe in and raise both fists to front about shoulder height.
(2) Breathe out and extend both fists into hands upward while turning your head to the left and back to the front with
eyes looking upward.
(3) Breathe in and lower both hands into fists to shoulder height while turning your head to the left and back to the front.
(4) Breathe out and extend both fists into hands upward while turning your head to the right and back to the front with
eyes looking upward.
(5) Breathe in and lower both hands into fists to shoulder height while turning your head to the right and back to the front.
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Part
Form
No.
Name of Form
Description of Form
Open Up Hands
Stand with feet about one shoulder width apart and with hands overlapping in front of abdomen.
and Chest
(1) Breathe in and raise both hands to above your head with eyes following your hands.
(2) Open hands to side with palms facing up until shoulder height and then with palms facing down lower hands to
original position. Should be breathing out while doing Step (2), with eyes first looking to the left and then looking to
center and down.
(3) Breathe in and raise both hands to above your head with eyes following your hands.
(4) Open hands to side with palms facing up until shoulder height and then with palms facing down lower hands to
original position. Should be breathing out while doing Step (4), with eyes first looking to the right and then looking to
center and down.
Spread Wings to
Soar
(1) While breathing in, raise both arms, elbows, and shoulders ending with hands in front of chest and fingers pointing
down, and at the same time first look to your left and then back to the middle.
(2) While breathing out, raise hands with fingers pointing up, and then lower both hands down the middle of the body
and then move hands to the sides.
(3) While breathing in, raise both arms, elbows, and shoulders ending with hands in front of chest and fingers pointing
down, and at the same time first look to your right and then back to the middle.
(4) While breathing out, raise hands with fingers pointing up, and then lower both hands down the middle of the body
and then move hands to the sides.
Raise One Hand

to Sky
(1) While breathing in, place right hand against lower back and raise left hand to the left and then upward with palm
toward the sky. While doing this, look first to your left and then upward.
(2) While breathing out, lower left hand from sky to side of body and to against lower back. While doing this, look first to
your left and then forward.
(3) While breathing in, raise right hand to the right and then upward with palm toward the sky. While doing this, look first
to your right and then upward.
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Part
Form
No.
Name of Form
Description of Form
(4) While breathing out, lower right hand from sky to side of body and to against lower back. While doing this, look first
to your right and then forward.
II
Press Heaven
Stand with feet about half a shoulder width apart and clasp hands in front of body.
with Both Hands
(1) Breathe in and raise both hands to chest height with palms facing up.
(2) While breathing out, flip both hands 180 0 and raise both hands upward with palms facing up and also stand on your
toes
(3) Breathe in and lower your heels.
(4) Breathe out and bend upper body and arms to your left, then breathe in and return upper body and arms to top.
(5) Breathe out and bend upper body and arms to your left, then breathe in and return upper body and arms to top. [this
is just a repeat of Step (4)]
(6) Breathe out and open arms to the sides while looking to your left, and continue to breathe out and lower the arms
downward and to the front of body while looking back to the middle.
(7) Clasp hands and breathe in and raise both hands to chest height with palms facing up.
(8) While breathing out, flip both hands 180 0 and raise both hands upward with palms facing up and also stand on your
toes
(10) Breathe out and bend upper body and arms to your right, then breathe in and return upper body and arms to top.
(11) Breathe out and bend upper body and arms to your right, then breathe in and return upper body and arms to top.
[this is just a repeat of Step (10)]
(12) Breathe out and open arms to the sides while looking to your right, and continue to breathe out and lower the arms
downward and to the front of body while looking back to the middle.
Turn Waist and

Push Palm

(1) Breathe in and raise fists to hip.
(2) Breathe out and open right fist and extend right hand outward in a twisting motion while turning body to your left and
turning your head to the left and slightly backward.
(3) Breathe in and return right hand to a fist on the right hip while turning body and head back to front.
(4) Breathe out and open left fist and extend left hand outward in a twisting motion while turning body to your right and
turning your head to the right and slightly backward.
(5) Breathe in and return left hand to a fist on the left hip while turning body and head back to front.
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Part
Form
No.
Name of Form
Description of Form
Rotate Hips
Stand with feet about one shoulder width apart and put hands pressing with palm against lower back.
(1) Breathe in and out while pressing lower back forward and leaning upper back backward and rotating upper body in a
clockwise direction, and repeat this motion again.
(2) Breathe in and out while pressing lower back forward and leaning upper back backward and rotating upper body in a
counter-clockwise direction, and repeat this motion again.
(3) Repeat Steps (1) and (2) at least one more time.
10
Open Arms and

Bend Waist
Stand with feet about one shoulder width apart and hands in front of body.
(1) Breathe in and raise hands to above head.
(2) Breathe out and open hands to the sides to shoulder height.
(3) Breathe in and bend body forward 90 0.
(4) Breathe out and drop both hands downward to front of body.
(5) Breathe in and raise body to upright position and raise hands to above head.
11
Take Bow Stance

Stand with feet about two shoulder width apart.
and Extend Palm
(1) Breathe in and put fists on hip
(2) While breathing out, pivot left foot 90 0 to the left and rotate body to the left into a left bow stance and open right fist
and extend right hand to in front of you.
(3) While breathing in, pivot left foot 90 0 to the right and turn body back to the front and withdraw right hand back to the
right hip into a fist.
(4) While breathing out, pivot right foot 90 0 to the right and rotate body to the right into a right bow stance and open left
fist and extend left hand to in front of you.
(5) While breathing in, pivot right foot 90 0 to the left and turn body back to the front and withdraw left hand back to the left
hip into a fist.
(6) Repeat Steps (2)-(5).
12
Touch Toes with

Stand with feet together.
Both Hands
(1) Breathe in and loosely clasp hands in front of body and raise them to chest height.
(2) Breathe out and flip both hands 180 0 and then press both hands upward and also stand on your toes.
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Part
Form
No.
Name of Form
Description of Form
(4) Breathe out and bend over and bring hands first out and then down toward the feet.
(5) Breathe in and push both hands down to just above the feet.
(6) Breathe out and straighten up and bring hands to side.
(7) Repeat Steps (1)-(6)
III
13
Rotate Knees

(1) Breathe in and bend over and put hands on knees with knees straight.
(2) Breathe out and bend knees and rotate them from left to right in a clockwise direction for half a circle.
(3) Breathe in and continue the clockwise rotation while straightening the body.
(4) Repeat Steps (2)-(3) three more times.
(5) Breathe out and bend knees and rotate them from right to left in a counter-clockwise direction for half a circle.
(6) Breathe in and continue the counter-clockwise rotation while straightening the body.
(7) Repeat Steps (5)-(6) three more times
14
Bend One Knee

Stand with feet about two shoulder width apart. Breathe in and put hands on waist with thumbs facing back.
and Turn Body
(1) Breathe out and bend right knee and shift more weight to right foot, and turn body about 45 0 to the left.
(2) Breathe in and turn body back to the front and straighten right knee and put equal weight on both feet.
(3) Breathe out and bend left knee and shift more weight to left foot, and turn body about 45 0 to the right.
(4) Breathe in and turn body back facing the front, and straighten left knee and put equal weight on both feet.
(5) Repeat Steps (1)-(4).
15
Sit Down and

Extend Legs

(1) Breathe in and put hands on knees.
(2) Breathe out and lower body essentially sitting down on your heels.
(3) Breathe in and put hands on top of feet and then straighten up your feet.
(4) Breathe out and straighten up your body.
16
Touch Knee and

Stand with feet about two shoulder width apart
Extend Palm
(1) Breathe in and bend upper body slightly forward while putting right hand close to left knee.
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Part
Form
No.
Name of Form
Description of Form
(2) Breathe out and bend knees into a horse stance and raise left hand by extending it to the front and then up above the
head with left palm pressing upward, while straightening the upper body and eyes following the path of the left hand.
(3) Breathe in and lower left hand and then put left hand near right knee with eyes following the path of the left hand,
while straightening the knees somewhat and bending upper body slightly forward.
(4) Breathe out and bend knees into a horse stance and raise right hand by extending it to the front and then up above
the head with right palm pressing upward, while straightening the upper body and eyes following the path of the right
hand.
(5) Breathe in and lower right hand and then put right hand near left knee with eyes following the path of the right hand.
17
Hold Knee to
Chest

(1) Breathe in and take small step forward with left foot, while raising hands forward and then above your head.
(2) Breathe out, raise right knee and lower hands to the sides and then forward to hold right knee with both hands..
(3) Breathe in, lower right foot to slightly behind left foot, and raise hands forward and up above your head.
(4) Breathe out and lower hands to the sides while stepping slightly backward with left foot to be next to right foot.
(5) Breathe in and take small step forward with right foot, while raising hands forward and then above your head.
(6) Breathe out, raise left knee and lower hands to the sides and then forward to hold left knee with both hands.
(7) Breathe in, lower left foot to slightly behind right foot, and raise hands forward and up above your head.
(8) Breathe out and lower hands to the sides while stepping slightly backward with right foot to be next to left foot.
18
Extend Each Leg Stand with feet together, and put hands on hips with thumbs pointing to the back.
(1) Breathe in and step forward with left foot
(2) Breathe out and lean forward over left foot while raising the heel of the right foot.
(3) Breathe in and lean backward over the right foot while raising the toes of the left foot.
(4) Breathe out and lean forward on the left foot and then step forward with right foot and lean over right foot while
raising the heel of the left foot.
(5) Breathe in and lean backward on the left foot while raising the toes of the right foot.
(6) Breathe out and lean forward on the right foot while raising the heel of the left foot.
(7) Breathe in and lean backward on the left foot while raising the toes of the right foot.
(8) Breathe out and step backward with right foot, and lean back on right foot while raising the toes of the left foot.
(9) Breathe in and move left foot slightly back to be next to right foot. Then breathe out.
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Form
No.
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Name of Form
Description of Form
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Lian Gong Shi Ba Fa

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Lian Gong Shi Ba Fa

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Lian Gong Shi Ba Fa ( )

Look Left and

Stand with feet about one shoulder width apart.

Stand with feet about one shoulder width apart.