_Complementary
and Alternative Healing University
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Eight Sections of Silk Lesson Taught by: Joe Hing Kwok Chu In the class we focus on the most important exercises: Roll
the Eyes 36 times Tap
the Teeth 36 times Roll
the Tongue 36 times Self-Applied
Acupressure Head Chest
and Arms Butt
and Legs Movements
To Maintain Spleen Channel
and Stomach Channel Raise One Arm
Stationary
Turning the Body
Two Hands Supporting the Sky to Maintain Triple Fire Channel
Spreading The Bow Left and Right as if Shooting the Eagle
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 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
and
Others INTERNAL TRAINING,
ONE FINGER CHAN (ZEN) OF SHAOLIN MONASTERY
Rotating
the Arms Pulling
Water from the Well The
Eagle Regrets the Heaven Does not Have Rings to Hang on to Carrying
the Yoke Lohan (Arhat)Washing
the Face Bringing
the Horses Back to the Trough Rolling
the Straw Rope Black
Cow Turning its Head Grinding
Tofu The
Stance Stretching
Fingers Rolling
the Embroidered Ball Pulling
the Chi Rolling
Ba Gua Scooping
the Moon from Water The
General Lifting the Giant Pot The
Snake Stance The
Sprawling Tiger The
Sleeping Dragon and
Others The Outlines Roll
the Eyes 36 times Tap
the Teeth 36 times Roll
the Tongue 36 times Self-Applied
Acupressure Head Chest
and Arms Butt
and Legs Movements To Maintain Spleen Channel and Stomach Channel Raise One Arm
Stationary
Turning the Body
Two Hands Supporting the Sky to Maintain
Triple Fire Channel 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 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
and
Others Descriptions *
Rolling
the eyes With the eyes closed, roll the eyes 36 times to the left and 36 times to the right. 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. *
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 the foot
* 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. More exercises will be uploaded.
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