Iron Body Conditioning

鐵身功

Progressive body hardening through Shaolin standing postures and breath control.

Iron Body Seal (Arrival) · 鐵身印

Standing meditation. Arrive. Set the intention to condition the body. Allow Qi to settle into the bones and fascia before loading the structure.

站桩入静。安住当下，立下锻体之愿。让气先沉入骨骼与筋膜，再加载身体结构。

Breath · 呼吸 — Three deep breaths. Settle in.

Stone Palm · 石掌

Palm strikes against resistance. Condition the hands and forearms. Build iron palm foundation.

对抗阻力的掌击练习，锻炼手掌与前臂，筑铁掌之基。

Breath · 呼吸 — Sharp exhale with each strike.

Bone Marrow Washing · 洗骨

Vibration breathing to penetrate the bones. Stimulate marrow production. Deep internal cleansing.

以震荡呼吸透入骨骼，激发骨髓生化，深层内在清洗。

Breath · 呼吸 — Vibrating exhale. Feel it in the bones.

Iron Shirt Breathing · 鐵衫氣功

Pack breathing technique. Compress Qi into the fascia layer. Build the internal iron shirt.

压气呼吸法。将气压入筋膜层，筑就内在铁衫。

Breath · 呼吸 — Inhale fully. Pack breath downward. Hold. Release slowly.

Iron Bridge · 鐵橋

Bridge posture with arms supporting the body. Strengthen the posterior chain and open the chest.

以双臂支撑身体的桥式，强化后侧链，开阔胸腔。

Breath · 呼吸 — Steady breathing. Hold the structure.

Horse Stance (The Test) · 馬步

The climax of the practice. Feet double shoulder-width, knees bent 90°, thighs parallel to ground, spine vertical. The foundation of all Shaolin conditioning — and the hardest hold in this program.

整场练习的高潮。双脚两倍肩宽，屈膝九十度，大腿与地面平行，脊柱垂直。这是一切少林锻体之基——也是本课程中最艰难的持守。

Breath · 呼吸 — Deep abdominal breathing. Exhale through teeth.