Taoist Sanctuary

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Principle:  dantian leads, body follows

Three Techniques: 

·        left to right, right to left

·        front to rear, rear to front

·        combination of first and second techniques

 

Standing Posture for Single Hand Silk Reeling Exercises

·        hips - bend at joint (inguinal crease)

·        knees, ankles - sink, relax

·        feet - generally straight, pointing in same direction

·        weight - in front of heel, 3 - 3 ½ feet apart

 

 

Silk Reeling Exercise - #1

Start:

1.     right hand to waist

2.     sink

3.     left heel up, left palm up

4.     step out with left foot 3 - 3 ½ feet apart

5.     shift to left, turn palm out as in position #4.

Body turns:

1.   from front, turn 15 degrees

2.   turn front

3.   turn 45 degrees

4.   turn front

 

Weight shifts:

1.     no shift

2.     shift

3.     no shift

4.     shift

 

Palm positions:

1.     forward

2.     up

3.     down

4.     out

 

Qi directions:

1.     qi to waist

2.     qi to dantian

3.     qi to back (between shoulder blades)

4.     qi to fingers

 

·        turning to inside little finger leads

·        turning to outside thumb leads

 

Silk Reeling Exercise #2

 

Start:

1.     right hand to waist

2.     sink

3.     left heel up, left palm fingers pointing up

4.     step with left foot

5.     shift weight, turn, hand up middle then out as in position #4

 

Body turns:

1.     no turn - facing front

2.     no turn

3.     turn 45 degrees

4.     turn back to front

 

Weight shifts:

Same as exercise #1

 

Palm positions:

1.     down

2.     up

3.     back (facing your nose)

4.     out

 

Qi directions:

Same as exercise #1

Silk Reeling Exercise #3

 

Start:

1.     right hand to waist

2.     sink

3.     left heel up, left palm up (as in exercise #1)

4.     step

5.     shift to left, turn body 15 degrees to left side, palm out

 

Body turns:

1.     from 15 degrees, turn 15 degrees more to back

2.     turn back to #1 position (almost forward)

3.     turn to face front

4.     turn back 15 degrees (as in #1)

 

Palm positions:

1.     palm forward (behind leg)

2.     palm up (even with leg)

3.     palm down (in line with shoulder)

4.     palm out

 

Qi directions:

Same as in Silk Reeling Exercise #1

Double Hands Silk Reeling

 

Start:

1.      toe out

2.      sink

3.      raise heel, turn hands to rear

4.      step out with heel into bow stance

5.      turn, shift to rear, turn hands then shift forward, body facing 45 degrees.

 

Body turns, weight shifts

1.      turn 15 degrees toward front, hands up.

2.      shift weight, turn body to 45 degrees, bring hands back

3.      turn 15 degrees to rear, lower hands

4.      shift forward, move hands to front, body 45 degrees.

 

Make vertical circle 2 counts up (1,2), 2 counts down (3,4). Body sinks slightly on 2, body rises slightly on 1.

 

Direction of qi:

(left foot forward)

1.  L hand - qi to waist

R hand - qi to back.

Body 15 degrees to front

           

2.  L hand - qi to dantian

R hand - qi to hand

Weight shift, body 45 degrees

 

3.  L hand - qi to back

R hand - qi to waist

Body 15 degrees to back

 

4.  L hand - qi to hand

R hand - qi to dantian

Weight shift, body 45 degrees

 

Back Walk

Start:

1.      R hand up

2.      Sink body, draw in arm, elbow to waist

Movements:

1.      Step back with R foot, draw R hand down, cut across with L hand.

2.      Step back with L foot, draw L hand down, cut across with R hand.

 

Not completely centering - draw foot back, toe in front.

Weight forward at end.