purpose: loosen 18 joints in body (wrists, elbows, shoulders, ankles, knees, hips, neck, spine)
relation to qigiong: this is a qigong as well, done as a faster pace. Can be done super slow like a qigong. Usually in sets of 9, or multiples of 3.
build and maintain heat
wuji stand between each exercise, a few breaths, or a few minutes, as desired to charge batteries.
Ordering from to top of head down to feet
suggestion: every time you do silk reeilng, do at least one rep of everything to keep it in your memory, and then focus attention on exercises that are needed most (priority principle and weak link in chain bottleneck).
1. Neck Looking side to side
a. Hands on hips, look to left, then right
b. Instead of hands on hips, light bulb twist in sync with neck
c. Hands on hip dragon looking at tail
d. Descending dragon walking drill
learned from shaolin, but very common in many qigong systems with different name.
e. cow looks at moon
2. Neck circles
this is obvious.
posture: default is wuji with hands on hips.
advanced: don’t do your neck in isolation. Move whole body, bounce in ankles in knees, waist drives movement, neck is being turned by waist and legs, not being pulled by neck muscles.
gorilla variatons: do this in any posture, especially forward bend and handstands
3. Neck: turtle
a. Tilt neck up and down
this is a beginner training step. Touch chin down to neck, then open tilt up.
b. Forward bend spine roll up
Beginner training step: from standing forward bend, very slowly roll back to standing posture, rolling up one spinal vertebrae at a time,
c. Turtle move proper
as shown in video. This is like combining prep step a and b. For the reverse direction of turtle movement, again it’s a combination of forward and backward bend, with neck tilting to get the circle.
advanced: move with whole body
ostensibly this is a neck exercise, but if done well, the whole spine, the whole body gets worked.
gorilla advanced: around the world
turtle can be done anywhere, any angle, or posture, and yoga asana. Will make some video to demonstrate.
4. Dragon spring up tilt
see video. Shake waist, let the left/right shaking propate up the neck, and inhaling, accelerating shake with resonant frequency stand up to toes, on exhale drop fleet to give a slight bounce. Best done on grass in barefeet, careful not to drop with too much force.
5. lion’s roar
from yoga. Eyes wide, tongue out, fingers and toes splayed
6. Eye rolls
feel energetic sheathe slide over whole body
7. Face massage, head accupressure
1. Shoulder rolls
valuable tip: beginners with stiff shoulders will have trouble with this one. Better to focus on the elbow roll until shoulders are in better shape.
3. Elbow rolls
Same as (1) shoulder rolls, except instead of arm straight in relaxed, arm bent with elbow in striking position.
3. Rooster stands on one leg
4. Dragon joint lock evasion
5. Medusa heaven and earth
6. Bagua whirlwind palm
This move is like a combination of these two prep moves, woven together with 360 arm swings that give it a feel of an infinite spiral.
2 prep moves:
1. side to side arm swing
switch weight to other leg, continue arm swings
2. heaven and earth, with backbend added
1. spiral arm swing with backfist
2. move backfist from chest to solar plexus
3. cross body lasso, heaven earth spiral
4. 180 hand swing
5. shift to other leg, change to other hand swing 180
6. hand crossover top of body
7. spiral arm swing like #1, except now we've gone to mirror opposite hand.
loop these sequence infinitely, jump to #2.
7. Lone archer against the world
also internal wing chun 5 moves
9. Wrist series
single hand, driven by waist, not hand muscle
double hand with 4 circle permutations
lightbulb one hand, two hands
flick off bad qi
wrist stretch both sides
wrist bounce, 4 angles, add shoulder to bounce optional
1. Hand on hip wuji, 3 small axis rotations
also nauli breath from yoga
2. Arms free, 3 big axis rotations
3. Cannon rotations
a. canon like end of 24 seq.
b. double back fist swing
4. Swimming on treadmill
Posture supine. doing this effortlessly, can do for hours continuously, tones core + belly
a. like doggy paddling, or bicycling
B. 4 circular permutations, forward reverse makes 8 permutations
c. from lying on side of body, windmill kicks
5. Walking line drills with kicks
a. doing full speed kicks has good stretching value
b. doing slow speed kicks builds strong core
c. advanced: one leg iso to build single leg standing strength and balance
6. Hanging from pullup bar
a. knee lifts, knee pushback alternating
b. knee circles, 4 circle /8 permutations
from shoulder stand
b. scissors, or more circular hurricane kicks
d. ankle and wrist macro circles
e. throw in plough stretches as needed
single knee, weight all on one side
double knee opposite circles
double knee same direction circles