GULUN KUNG FU ONLINE

Cultivate a disciplined morning internal practice

Harmonise mind and body with nature

Transform scattered mind into grounded presence

Unlock the silent power of Zen mind

8-week foundation programme with live sessions and video library

Live training with 31st generation Shaolin Master Shifu Wu Nanfang

Zen meets Shaolin Kung Fu

Sure, Shaolin acrobatics and fighting are impressive.

But that’s not what you’re looking for.

You want to touch something deeper.

To unify Zen and Kung Fu.

To capture the essence of Zen,

and express it in motion.

Well, here lies what you’ve been searching for.

An unbroken lineage of internal Shaolin Kung Fu.

Preserved through centuries, untouched by commercialisation.

Now, for the first time, made available online.

Travel to the legendary Songshan Mountain, the cradle of Zen and martial arts.

Receive the direct energy transmission from Shifu Wu NanFang, a true master of inner practice.

Connect to this unique depth without leaving your home.

For Those Who

Have an overactive mind that longs for consistent quiet

Value patient practice over quick results

Prefer quiet action over talk

Have touched spiritual practice but yearn for something deeper and more stable

Are ready to embed Zen practice as a foundation of their lives

Think they don’t have the time for this

Not For Those Who

Are more interested in fighting than Zen

Want a fitness workout

Want to learn flashy moves to share on social media

The Path to XinYiBa 心意把

Gulun Kung Fu is a path to XinYiBa.

XinYiBa is the highest level of Shaolin Kung Fu.

The embodiment of Zen.

Where practice transcends mind and intention.

Where movement unravels from the unconscious, unfolding in effortless integration with nature.

XinYiBa is ultimately formless; no lineage can lay claim to its possession.

But Gulun Kung Fu is a pure path to XinYiBa, taking Zen as its essence and intention, undistracted by other intentions.

‘Once mastered, one becomes as nimble as a rabbit, heavy as a mountain; as imperceptible as the dragon, silent as a tiger.’ – Shifu Wu Nanfang

First, root the body, fill the core and still the mind.

Next, slowly generate hypnotic spiralling movements that express the subtlest patterns of nature, mirroring even the architecture of DNA.

A practice like no other, combining the graceful fluidity of Tai Chi with earth-trembling, ancient internal power.

The Lineage & Shifu Wu Nanfang

Gulun Kung Fu traces its lineage back over a thousand years to the origin of Shaolin Kung Fu.

In 1869, as political turmoil threatened Shaolin Temple, Wu GuLun was chosen to preserve these internal arts.

He left monastic life and protected the system amidst society.

It has been passed through five generations, reaching Shifu Wu Nanfang, the current lineage holder.

Shifu Wu Nanfang is what you might call the ‘real deal’.

He has lived and breathed Kung Fu since childhood, learning from his ancestors.

His life’s task is to transmit the essence of this art form to the next generation.

He has no interest in profit or fame; only Kung Fu.

And for the first time, he is personally teaching online.

The Programme

The recipe for your consistent practice

Live Training

Practice sessions led by Ben Lucas and Shifu Wu Nanfang.

45 minutes practice, 15 minutes talk, 30 minutes optional Q&A.

Video Library

Videos including (1) silent follow-along practice, (2) instructional explanations and (3) talks on history and philosophy by Shifu Wu Nanfang.

Personal Guidance

Platform for sharing practice videos and receiving personalised feedback.

For additional one-on-one training, email ben@benlucas.co.

Optional Content

Talks and materials from Ben Lucas on creating a consistent practice, health, digital minimalism and more.

Progression Model

Structured training plan with weekly progression model.

Opportunity for long-term deepening.

Your Commitment

A minimum of 30 minutes practice, 5 morning per week.

For those ready to commit, more will be provided.

Content

  • Xu Zhuan - Standing Meditation

    The foundation of all true Kung Fu.

    Align your body. Sink your energy. Still your mind.

  • Dantian Hu Xi Fa – Breathing Exercises

    Dantian Hu Xi Fa – Breathing Exercises

    Harmonise breath, body and mind to flow with nature. Open to breathe in new life. Close to store Qi in your centre.

  • Lian Huang Zhuang – Internal Coiling

    Flow in beautiful spiralling motion. Root the lower body to let the upper body move freely. Enjoy.

Teacher: Ben Lucas

Ben leads most of the classes. Shifu Wu Nanfang teaches every 3 weeks.

Ben was the unlikeliest person to master internal martial arts: a stiff weightlifter crippled by chronic pain, an overthinking Goldman Sachs lawyer chasing hedonistic highs, unable to access inner peace.

It wasn’t working. So he poured over 10,000 hours into meditative and martial arts. Since 2019, he's trained five hours daily with masters across China.

He's studied one-on-one with Shifu Wu Nanfang since September 2024 – the first foreigner granted this privilege. Shifu says Ben achieved five years of progress in this time and authorised him to transmit Gulun Kung Fu online.

Ben's speciality: proving anyone with dedication can transform – especially those who think they’re too busy, lack discipline or the body for martial arts.

Interview with Ben Lucas

Where Shifu Shi Heng Yi Trained

‘Gulun Kung Fu expresses the essence of Shaolin Kung Fu.’

— Shifu Shi Heng Yi

Train in the art form that Shifu Shi Heng Yi practiced when he came to China.

Vision

This is the beginning.

If you and your Kung Fu brothers and sisters train well, we will reward you by opening the following doors:

  • Plunge into the infinite depths of Gulun Kung Fu with further modules on Zhuan Gong, Pan Gen and more.

  • A comprehensive library of Shifu Wu Nanfang’s teachings – philosophy, history and practice – preserved for posterity.

  • Support in cultivating a long-term practice that blends in-person immersion in our Zen temple with online practice. Discounts for loyal practitioners.

  • We will build a retreat centre by the ancestral home of Wu Gulun to host deeper retreats, including silent meditations.

Begin

Book a 30-minute introduction call

Start: Monday 7 July 2025 at 6am UK / 7am CET

Email ben@benlucas.co to express interest from other time zones