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8/3/2019 Reeling Silk I

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1 . T U R N I N G T H E H E A DFrom the wuji stance, place the hands on thewaist while turning the head levelly to the leftond right. The movement must b e smooth cndeven; the head and shoulders must maintain astroight posture completing the exercise anum ber of tim es, condud the closing exercise.C LO S IN G E XE RC IS EThe b ody is natural and relaxed (Figure 1-2).The face looks forward. Ploce the hands in fronlof the ab domen. The arms move in on upwardore to the sides of the b ody ; following, the hondspass the front of the face, the chest and then thehips. The palms face down and the fingers pointto the fronl. The qi slow ly sinks down and thespiril is concentrated inw ard (Figure 36). A ftercolm ing down a while, return to a normal m indset,

2 . R E Y O lY 1N G T H E N E C KFrom the wuji stance, place the hands on thew aist; relax the neck 1 0 allow the head to softlyand gently b end forward, to the left, to the rear,cnd then to the right (F igure 7.10). The headsho uld tu rn clock wise for a numb er of repetition sand then counterclockwise the some amount.The movements must b e even, continuous andnatural. The upper b ody should not b end toofar. The qi cnd head movements should b eun ited w hile p erfo rm ing th is ex ercise. T he insideof the b ody should have a comfortab le feelingw hile p erfo rm ing . T he ex ercise C an naturally stopat any moment. When completed, conduct theclosing exercise as describ ed in m ovem ent #1.

3 . R EV O LV IN G T H E S H OU LD ER SA) Left a nd right revolving shoulders: From thew uji stance, the hands form loose fists. The upperb ody slightly turns to the right and left shoulderangles to the front causing the shoulders to sinkdow n. Concentrate the qi dow nw ard (Figure 11).Revolve the left shoulder up and to the reor w hilerelaxing the shoulder; the right shoulder slightlylowers down at the side (Figure 12). Continueth is m otio n 0 numb er of times; afterwords,change the direction to the front, then down, tothe rear and finally upward. The figuresdem onstrate the revolving of the len shoulder;


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the right shoulder is just the some 05 the left(Figure 13-14). After completion, perform theclosing exercise.B) Double shoulder revolving: From the wujistance, step the right leg to the right a half step.The knees should bend slightly and the fists areplaced alongside of the thighs. The chest is sunkand the shoulders are rounded. The qi islowereddownward (Figure 15). Gradually expand thechest while the shoulders tum ina circular fashionfrom the front, upward and then to the rear. Thearms ore bent ot the elbow ond the fistsare liftedup to the waist (Figure 16). After practicing thismovemento number of times, the shoulders turnin a circulor fashion from the front, downward,to the rear and then up. When performing thisexercise, the body must be relaxed. The shoulderand elbow joints rotate naturally. Breathenaturally, and upon completion perform theclosing exercise.

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4. PRESSING THE SHOULDERS TO THE FRONTAND REARFrom the wuji stance, the right foot steps forwarda. half step and the knees bend slightly. Theweight is placed an the left leg. The hands formfists. The arms quickly rotate out to the sides.The shoulders press to the rear. The palms ofthe fists tum upward. The upper body expandsout as the shoulders press bock. The eyes gazeforward (Figure 17 and front view). Continui,.gfrom the above movement, the arms revolveinward and the chest is sunken inward. Theshoulders press forward. The palms face to therear. The eyes gaze down (figure 18 and 18side view). Next repeat the sequence with theleft foot forward. Upon completion, perform theclosing exercise.

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NOTE: Beginners should not use cny force whenperforming this exercise because theydo not haveenough inner qi developed. Byusing force, onemay seriously injure the body and the qi. Slowlypractice these movements and calmly nurture theqi. Maintain a natural motion for each port ofthe body in order to harmonize the internal qiwhich will then naturally increase giving way to"fa jingO(release of energy.)

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Left sided double arm spiral chan si: Shift theweight to the right leg as the upper body slightlyturns to the left. The right arm twists out with abent elbow. The right hand rises to the right sideof the head. The left hand bends at the wrist asit slides down to the left side of the rib cage.Afterwards, the left leg bends and the palm ofthe hand faces to the rear. The eyes gaze at theleft hand (Figure 37-38). Pradice both sides byconneding the movements with Figure 35 andaltemate. Perform this sequence many times inorder to allow the qi to flow smoothly and tonaturally relax the body. Perform the closingexercise.

8. DOUBLE AR I \ i CHAN SIBegin in the wuji stance. The right arm twistsinward while the right hand slowly straightens tothe upper right; afterwards, the right hand followsan orc down to the front of the left hip as theright arm twists out. The palm faces to the leftand the fingers point to the lower front. The leftcrm twists outward as it is lifted upward with abent elbow. The left hand arrives at the front ofthe right shoulder; the palm faces to the rightand the fingers point up. The body turns slightlyto the left. The toes of the right foot tum out andtake a half step out. The eyes gaze to the right(Figure 39-40). This completes the clockwisechan si.The right arm twists inward and the body slighilyturns to the right. The arm pulls to the upperright. At the same time, the left hand is placedon the inside of the right elbow and makes onar c down to the outside of the left hip. The leftarm is below the right while they pull aport.Atlention must be paid to not hold the breath.The breathing must be natural. The shouldersshould be relaxed and rounded (Figure 41). Thiscompletes the counterclockwise chon si. Torepeat on the opposite side, open the step to theleft and begin to repeat the motions on theopposite side (Figure 42-44). Perform the closingexercise when finished. .

9. DOUBLE ARM DIAGONAL OPENING ANDClOSING CHAN 51Begin in the wuji stance. Open the toes of theleft foot out and place the right foot forward.

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The sole of the right foot is empty. The left armbends at the elbow while the left hand rises tothe front of the chest. The palm is cupped withthe fingers pointing down. The right arm twistsinwards as the right hand posses the outside ofthe left arm to rise to the upper left. Afterwords,the front arm twists outwards while pulling abovethe right shoulder; the palm faces to the frontand the tigers mouth faces down. The left armtwists out while the hand moves in on arc to theleft, to the rear and then to the side of the ear.The palm faces up to the front and the fingerspoint to the rear. The right arm continues twistingoutward while the right hand straightens to therear alongside of the body and then turns inanarc to the front. The palm faces up and thefingers point forward. The eyes gaze to the front(Figure 45-47). After performing this sequencea number of times, place the left foot forwardand repeat on the opposite side (Figure 48-50).Perform the dosing exercise.

1 0. D OU BL E A R M STRAIGHT SPIRALU P CHAN 5 1From the wuji stonce, the knees !'Iowlybend andthe arms twist out. The hands straighten to abovethe heod while passing the front of the abdomen.The legs gradually straighten as the hands riseup. The arms twist inwards os the honds slowlylower to the front of the abdomen moving alongthe side of the body (Figure 51-54). Themovements must be smooth and expanding.After pradicing a number of times, perform theclosing exercise.

11 . D O U B L E NWI STRAIGHT SPIRALD O W N CHAN 5 1From the wuji stance, twist both arms out whileraising the arms up along the sides of the body.The wrists are bent and the fingers of both handsfirst pass the front of the face ond then lowerdown to the f ront of the abdomen. the legsslowly bend down. The bocks of both handstouch each other. Following, slowly divide thehands downward to the sides of the hips. Thepalms face down and the fingers point forward.The eyes gaze to the front (Figure 55-58). Whenthe movement is practiced continuously, the legsshould straighten and the hands move to theposition shown on Figure 55. Perform the dosingexercise upon completion.

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