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Eight
Sections of Silk
Taught by:
Joe Hing Kwok Chu
Recorded by: Vera
Eby
Retyped and
reformatted by: Arnie Miller
(Note:The original hard copy from Vera was scanned in and became
distorted. Thanks to Arnie for reformatting it. Some of the awkward
explanation is added by the teacher who is not a native English speaker.
Vera Eby is an English teacher in San Francisco. Arnie Miller is an
engineer, a corporate data base supervisor.)
Introduction
These are mainly stretching exercises coming from the Shaolin Monastery
which is well known for its martial arts. They are the preliminary
exercises of the martial arts, including eye exercises, massaging
points, stretching, and
punching. Traditionally these are not classified as neigong exercise. (Neigong
was the term before the term qigong became popular).
The name "eight sections of
silk," also translated as "eight pieces of brocade," is a
misnomer. The correct name is "pull and break tendons." Eight Sections
of Silk has nothing to do with the number "eight." In Chinese, the names
sound almost the same.
The former is written as:
 (eight
sections of silk)
The latter is written as:
 (pull and
break tendons)
Today the name "eight sections of
silk" is commonly used. Most books describe the exercise as consisting
of eight postures (movements). The first author made the first mistake.
Almost all of the subsequent books followed the same mistakes. Today,
you can buy books or charts , written by "wise
men of the Orient," on "Twelve
Sections of Silk,"
"Fourteen Sections
of Silk," etc, much more impressive than
just "eight sections." Traditionally Chinese authors prided themselves
in doing "research" in ancient texts. If there were mistakes in the
ancient texts, the mistakes might perpetuate. Some "scholars" even did
questionable research by fabricating ancient texts.
Many books on "eight sections of
silk" describe the exercises as consisting of what they called
the scholars' eight sections and martial artists' eight sections. The
former exercises are supposed to be performed
sitting on the floor and the latter exercises are
supposed to be
performed standing up. Actually
the "pull and break tendons" exercises are performed in standing
positions and in sitting positions and also in lying down positions.
In the class we focus on the more
important exercises.
The supplement commonly used in Guolin
Qigong is the simplified version of "Pull and Break Tendons" as
described in most writings.
The Exercises
Click here to see some of
the warm up picture.
The Outlines
(1) Roll the Eyes 36 times
(2) Tap the Teeth
36 times
(3) Roll the Tongue 36 times
(4)
Self-Applied Acupressure :Head
,Chest and Arms
,Butt and Legs
(5) Movements
(6)
Stretches
Detail
Descriptions
*
Rolling the eyes
With the eyes closed, roll the eyes 36 times to the left and 36 times
to the right.
* Tapping the teeth
With the mouth closed, tap the teeth together lightly 36 times.
* Tapping the bones behind the ears
Tap the bones lightly 36 times with your index fingers.
Self-Applied Acupressure
*
Massaging the body
Massage the temples.
Massage the jaw muscles.
Massage the neck muscles, both sides.
Massage behind the neck, both sides.
Massage the points at the beginning of each eyebrow.
Massage each arm, starting on the inside of the arm:
the shoulder
the upper arm
the lower arm
the hand
Pass one palm over the other, slowly, a few times.
Massage the outside of each arm, moving up:
the hand
the lower arm
the upper arm
the shoulder
Washing the legs
Massage the lower back in the area right
above the buttocks;
find the sore spot on both sides; press &
rub.
Massage each side of the hips, where the
trunk of the body
joins the legs.
Massage each leg/foot:
the middle of the thigh
the knee
the lower calf
the side of the ankle, four
fingers above the bone
Click on the thumb nail picture for a
larger and detailed picture for the acupoints.
Movements
To
Maintain Spleen
Channel and Stomach Channel Raise One Arm
Stationary
(click here to see movie here)
Turning the Body
(click here to see movie here)
Two Hands Supporting the Sky to Maintain
Triple Fire Channel
(click here to see movie here)
Spreading The Bow Left and Right as if Shooting the Eagle
Stationary
With moving stances
Peacock Spreading its
Screen
The
Giant Eagle Spreading its Wings
Seven Rocks and Eight Rolls to Get Rid of Hundreds of Illnesses
Moving the Head and Swaying the Tail to Get Rid of Fire in Heart Channel
Look to the Side and Back To Get Rid of
Chronic Problems
Two Hands Holding the Feet To Strengthen the
Waist and Kidney Channel
Twist out the Punches with Angry Look
Stretches
First
warm up the body by loosening from toes to the neck.
1. With hands resting on the waist, men
step forward with the left, women step forward with the right. Place
more weight on the front and less weight at the back. Rotate the foot at
the back in circle to left and right directions while the balls of the
foot contacting the ground. Do about 16 circles on each foot.
2. With hands resting on the waist, spread
the feet to the left and right about shoulder's width. Rotate the hip in
both directions about 16 times.
3. Place the feet together and hands on
top of the knees with fingers pointing inward. Rotate the knees about 16
times in both directions to loosen the back.
4. Spread the feet to one leg's length and
place the hands on top of the legs a little behind the knees with
fingers pointing inward. Look back to the left and to the right and
stretch the shoulders one at a time while pressing the shoulder downward
and look back.
5. Straight the legs while still holding
the legs to rest the body weight partly on the arms and look back to the
left and to the right to loosen the back.
6. Stand straight up and stretch the left
hand down while stretch the neck up and to the right. Repeat on the
other side. Do this a few times.
7. Stretch both hands down and stretch the
head up. Do this a few times.
The following #8 stretches
were recorded by Peter Croke.
8.
Place one
hand on opposite shoulder. Place other hand under the
elbow of the hand on the shoulder. Pull the elbow
across the chest to
stretch the triceps of the arm with the hand on the shoulder.
Repeat on
the other side.
Place the palm of one hand between shoulder blades with the
elbow
facing up. Place the other hand on the elbow of the same
hand. Grab
the elbow from the back making sure the forearm is behind the
head.
Stretch by pulling on the elbow to stretch the triceps.
Stretch by
pulling towards the rear of the head. Reverse the arms.
Place one arm behind the back at the waist, parallel to the floor
and
with the palm out and at the mid back level. Grab the wrist
(from the
inside) with the other hand. Pull gently on wrist to
stretch the arm
behind the body. Then switch arms.
Interlace the fingers and stretch the hands over the head.
The elbows
are gently straight and the palms are facing upward. Sway
the arms and
hands from side to side while breathing in and out. Feel the
stretch.
Feet are placed in the bow and arrow stance*. Hands are
placed on both
hips. Stretch by bringing shoulders back and puffing out the
chest. The
face looks forward and the tongue is stuck out for a good
stretch. * Bow
and arrow stance: spread feet one legs length apart.
Turn one foot so it is facing sideways. Bend the same knee
until you
cannot see your foot. Rotate the torso so the upper body is
facing
the same direction. The other leg is straight on an angle.
The foot of
this leg does not move and remains facing the same direction.
(standing or lying down) Standing: Pull one heel up to
buttocks. Hold
the leg to buttocks with the other hand holding that leg by the
ankle.
Balance on the other leg. Lying: While on your side
keep the top leg
gently straight. Pull the bottom heel, with your upper
hand, up to the
buttocks. To pull the heel to grab the ankle. Stretch.
Repeat on the
other side.
Lie down on the floor.
Lie on your back. Extend the arms to the sides, so the elbows
are
gently straight. The arms are at a 90 degree angle to the
body Bend
the knees so the feet are flat on the floor. Take one heel
and bring it
over the other knee and pull the knee toward the floor.
While doing
this rotate the upper torso in the opposite direction.
Stretch and
repeat on the other side.
Lie on your back. Extend the arms to the sides, so the elbows
are
gently straight. The arms are at a 90 degree angle to the
body Bend
the knees so the feet are flat on the floor. Take one heel
and bring it
to the other knee. Place it foot against the inside of the
other knee
and push the knee toward the floor. While doing this
rotate the upper
torso in the opposite direction. Stretch and repeat on the
other side.
Lie on your stomach. Rise up so your upper torso is resting
on your
palms with the arms straight. Knees are bent so they are
supporting the
legs and touching the floor. The body is on an angle.
Turn the face
upward and stretch the body.
Stay on the floor and get in a sitting position. keep one
leg straight
and bend the other leg at the knee. Place the foot of the
bent leg
flat on the floor. Place it on the outside of the other leg
(at the
knee level). Bend the arm of the straight leg and place the
elbow
against the outside of the opposite knee. Push the knee
toward the
floor. Turn the head and upper torso in the opposite
direction.
Stretch and repeat on the opposite side.
*
Stretching – Seated on the floor
1.
Spread the legs & lean forward.
2.
Bend one knee & move the leg so the
foot is positioned at the crotch; lean towards the straight leg; put
your hands behind your back, twist, and turn, looking out to stretch the
shoulder. At the same time, with the elbow on the inside of the knee,
grip the ankle with your hand.
3.
Bend the left leg with the foot
positioned at the crotch; bend the right leg with the foot facing out.
Lean to the right & massage the right hip joint. Reverse and do the
other leg.
4.
In a sitting position with your
feet together and touching at the bottom, roll forward & back, gripping
the ankles or feet.
5.
Lie on the floor with the arms
extended and palms out. Bending the knee & keeping the foot flat on the
floor, raise the right leg. Cross the left leg over the right with the
ankle on the right thigh, just above the knee. Stretch the neck and look
back. Reverse & do the other leg.
6.
With the arms extended and the
knees up, turn toward the right and look to the left; then turn toward
the left & look to the right.
7.
With the right knee up, grasp it
with the left hand and pull it to the left & then back to the right.
Then reverse and bring up the left knee, pulling it with your right
hand.
8.
Bring both knees up toward the
chest; first, grip the left with your hand, pulling down and toward you;
then do the same with the right.
9.
Cross the right knee over the left.
Then do the opposite.
10.
Raise the legs up high and do the
windmill (walking on a cloud).
11.
With knees bent and feet flat on
the ground, raise the buttocks slowly, straightening the spine, one
vertebra at a time. Now gradually lower the buttocks & flatten the
back, one vertebra at a time.
12.
Lower the legs, so they are
extended straight out. Exhale deeply. Begin to loosen the body, starting
with the toes and loosening the parts of the body in the following
sequence:
the toes
the ankles
the knees
the legs
the hips
the perineum
the dan tian
the belly button area
the upper belly
the chest
the shoulders
the elbows
the wrists
the hands
the neck
the head
the face
the throat
eventually the whole body
Closing:
With
eyes remaining closed, roll them in big circles. Then open the eyes,
looking far in the distance, then closer and closer, and finally
blinking, looking around you.
Click
here to see a research report on the beneficial effect of Eight
Sections of Silk.
Click here to see the class syllabus.
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