Internet-based Lessons |
Chen
Family style Tai Chi Chuan - beginners |
Silk Reeling
Exercises |
The first five
silk reeling exercises are static: once set, the feet do not
move. The more dynamic silk |
exercises where
the feet move one step each are covered in the intermediate
level classes. |
There are several instructions for silk reeling to keep in mind:
First, empty the mind. Second, let qi
|
go
up to the Baihui point at the top of your head. Third, keep the
upper body upright. Fourth, |
maintain the
natural curve of the spinal column. Fifth, allow the shoulders
to sink down. Sixth, |
pull the chest
slightly in. Seventh, slightly bend the elbows and relax the
upper arms. Eighth, |
relax the thighs
and bend the knees but make sure your feet are flat on the
ground (except when |
you step to the
side, of course). Ninth, the upper body needs to feel empty and
the lower body needs |
to feel solid.
Tenth, breathe naturally and let the qi sink down to the
dantian. |
In the first
exercise start in the standard Wuji standing posture. Inhale
softly and slowly raise your |
arms with the
palms downward to shoulder level in parallel and straight ahead
of you (so |
perpendicular to
the line of your shoulders and parallel to the ground. The palms
face inward. |
Breathe in and
out slowly. Breathe in again and as you exhale lower your hands
toward your |
dantian (navel).
Put your left palm thrumb up on your dantian. Cover with the
right palm also |
thumb up. Slowly
move the hands in a circle around the dantian - start by moving
the hands |
upward to your
left (were you to look downward the hands move clockwise). |
Here's a link to
a short YouTube video:
https://youtu.be/jv64lI__eCI |