White Crane

白鶴拳 | Bái Hè Quán

White Crane, or specifically Ancestral Crane, is a Southern style of Chinese martial arts that excels in short to mid-ranged combat.


Southern China has many rivers, which meant that ancient combat was commonly fought on the slippery surfaces of boats. Consequently, the style evolved with a strong emphasis on tighter and well-rooted stances.

White Crane is a Soft-Hard style, meaning it places equal emphasis on internal and external training. Whether a practitioner is interested in the health or martial side of practice, building the foundation begins with slow movements and an emphasis on body structure, breath, and Qi (bio-energy) circulation. In broad terms, Qigong is any activity involving the use of the mind and Qi.

For Health

Soft White Crane Qigong can be practiced a slow and gentle pace for smooth Qi circulation, relaxation, and other health benefits. It utilizes the spine wave and softness throughout the limbs. To be “soft” is to have fluid motions without muscular tension.

For Martial Arts

Martial practitioners also begin Soft White Crane training at a slow pace but eventually increase speed for sharp manifestation of Soft Jing (martial power). Hard White Crane Qigong uses muscular tension to execute Hard Jing. Hard White Crane can be practiced solo or with a partner for added resistance.


Qigong is included in White Crane Gongfu training. Beginner solo sequences include a Hard White Crane sequence and Soft White Crane sequence. Eventually, students learn when to apply Soft, Soft-Hard, and Hard techniques within their practice.


As a Soft-Hard and short-mid range fighting style, White Crane Gongfu specializes in many hand techniques. The training begins with basic Four Corners blocks and “sticking” (remaining attached to the opponent’s limbs) to follow up with other techniques.


White Crane Gongfu legwork is designed for short-mid range and uses low kicks, hooks, and sweeps. Our background also includes Jumping Crane.


Bare Hand, 空手 (Kōng Shǒu)

  • Qī Xīng, 七星 (Seven Star)

  • Shàn Hè, 扇鶴 (Fan Crane)

  • Yáo Gǔ, 搖鼓 (Shake the Drum) | Jon 05/2019 | Dr. Yang 03/2018

  • Bā Méi Shǒu, 八梅手 (Eight Plum Flower Hands)

  • Bái Hè, 白鶴 (White Crane)

    • Qī Xīng, 七星 (Seven Star)

    • Shàn Hè, 扇鶴 (Fan Crane)

    • Gǒng Hè, 拱鶴 (Arcing Crane)

    • Méi Shǒu,  (Eight Plum Flower Hands)

    • Chuān Zhēn, 穿針 (Threading the Needle)

  • Zòng Hè, 縱鶴 (Jumping Crane)​

Staff,  (Gùn)

  • Qí Méi Gùn, 齊眉棍 (Equal Eyebrow Staff)

Double Short Rods, 雙鐧 (Shuāng Jiān)

  • Shuāng Jiān, 雙鐧 (Double Short Rods) | Jon 05/2014 | Michelle 05/2015

    • Qī Xīng Jiān, 七星鐧 (Seven Star Rods)

    • Chuān Xīn Jiān, 穿心鐧 (Piercing Heart Rods)

    • Shā Shǒu Jiān, 殺手鐧 (Killing Hands Rods)

Double Sai, 雙釵 (Shuāng Chāi)

  • Shuāng Chāi, 雙釵 (Double Sai)

    • Qī Xīng Chāi, 七星釵 (Seven Star Sai)

    • Bèi Gǔn Chāi, 背滾釵 (Back Rolling Sai)

    • Zòng Hè Chāi, 縱鶴釵 (Jumping Crane Sai)

Matching Sequences, 對練 (Duì Liàn)

  • Shàng Xià Zhī, 上下肢 (Up Down Limbs) | Hand Techniques

  • Qí Méi Duì Gùn, 齊眉對棍 (Equal Eyebrow Staff Matching)

  • Kōng Shǒu Duì Gùn, 空手對棍 (Bare Hand vs. Staff)