Foundations of Tong Zhong Gong Practice: A Brief Introduction
What is Tong Zhong Gong Practice?
The practice of Tong Zhong Gong (铜钟功) is built upon simple but profound principles: correct posture, natural breathing, and the use of intention rather than muscular force. This internal art, rooted in the Shaolin Small Circle tradition, emphasizes the cultivation of internal energy (Qi, 气) through standing meditation and gentle movements. What appears simple on the surface contains great depth for those who practice patiently.
The Three Core Elements of Practice
1. Posture: The Bronze Bell Stand (铜钟劲)
The foundation of all Tong Zhong Gong practice is the standing posture known as Tong Zhong Jin (铜钟劲) —»Bronze Bell Power.» The body resembles a bronze bell: solid and rooted, yet empty within.
Key Points:
- Feet in an open «八字» (Bā zì) shape, shoulder-width apart
- Knees naturally straight or slightly bent
- Spine erect, tailbone slightly tucked
- Shoulders relaxed and sunk
- Arms hang naturally at a 40-45 degree angle from the body
- Palms face downward with a slight curve (蛇口状—»snake mouth» shape)
- Head held as if suspended from above
- A slight, subtle smile softens the face
2. The Guiding Principle: «Using Intention, Not Force» (用意不用力)
The most crucial principle in Tong Zhong Gong is 用意不用力 (yòng yì bù yòng lì). All physical requirements must be achieved through intention and awareness, not through muscular tension. The body relaxes while the mind remains focused, creating a state of «form relaxed, intention concentrated» (形松意紧).
3. Breathing: A Progressive System
Tong Zhong Gong employs a step-by-step approach to breathing:
- Natural Abdominal Breathing — For beginners: during inhalation, the lower abdomen expands; focus on the lower Dantian (下丹田, three inches below the navel)
The Dantian: Center of the Practice
The lower Dantian (下丹田) is the primary focus. Located approximately three inches below the navel, it is considered the «elixir field» where Qi is cultivated and stored.
Three key concepts:
Advanced Practices
Once the foundation is established, practitioners may explore:
| Practice | Purpose |
|---|---|
| 一字劲 (Yi Zi Jin) | Loosen inguinal ligaments for stable stances |
| 八字劲 (Ba Zi Jin) | Intensify Qi circulation in deep horse stance |
| 阴阳手 (Yin Yang Hands) | Develop coordinated movement |
| 散花手/花交手 (Scattering Flowers Hands) | Cultivate fluid arm movements |
| 洗肩法 (Shoulder Washing) | Loosen shoulder joints |
| 分力法 (Force Dividing) | Develop directional power |
| 四门走马 (Four Gates Horse Walking) | Practice moving in all directions |
Through these practices, eight types of internal power (内劲) develop: Dantian power, crown power, heel power, rising power, descending power, suppressing power, sinking power, and propelling power.
What to Expect in Practice
Beginners may experience:
- Shoulder heaviness, hand swelling, finger numbness (resolves in 3-5 days)
- Gradual stabilization of body’s center of gravity
- Spontaneous movements: gentle trembling, swaying like a lotus leaf
Daily Practice:
- 2-4 times daily
- Start with 20-30 minutes, gradually increase to one hour
- Practice in clean, quiet locations with fresh air
- Avoid practice when hungry, angry, or immediately after meals
The Closing Method — Never stop abruptly. Always finish with gentle movements to return the body to its normal state.
Why Practice Tong Zhong Gong?
- Simple to learn, no special equipment needed
- Effective for health: beneficial for chronic conditions, stress reduction, and overall vitality
- Integrates internal and external: cultivates essence, Qi, and spirit while training the physical body
- Unique «dynamic stillness»: external stillness contains internal movement; internal stillness can produce spontaneous external movement
Conclusion: A Path for a Lifetime
Tong Zhong Gong offers a complete system of internal development, progressing from simple standing to advanced Qi circulation. At its heart lies the principle of «using intention, not force»—making it accessible to beginners while offering profound depth for advanced practitioners. Whether pursued for health, longevity, or martial skill, patient and consistent practice leads to the realization of the «Bronze Bell» within: solid, rooted, and filled with vibrant Qi.
For those who wish to explore more deeply, detailed instruction on posture, breathing progression, and the advanced forms can be found in the complete practice manual and through guidance from qualified teachers in the lineage.