The Silk Exercises Qigong archives

These recordings are of the Silk Exercises classes. Being familiar with the various stances used (Wuji stance and Horse Riding stance is an advantage but these exercises make use of the Attention Posture and the Horse Riding stance is slightly different. That said, these exercises begin with the basic, physical, movements. They were, in effect, physical exercises that gradually became Internal. This process took many generations and is still ongoing. If you are unsure of the basics I recommend that you do the Qigong for Beginners course.

Over the millennia, the original “Silk Exercises” were developed and the Internal focus changed as Masters explored their full potential. They are the forerunners of many Qigong including the Ba Duan Jin (the Eight Section Brocade) and also the Ten Fundamental Treasures. This development continued and an example of this is that it has also led to a number of variations of the Ba Duan Jin being taught. Some of these variations progressed with the Internal while others reverted to being more physical in nature. It is the Internal that we are working with as it is this that raises physical exercise to the level where it is truly Qigong.

Des will be guide you through how the Silk Exercises developed and became more focused as the Internal movements and flows were discovered. You will have the opportunity to experience how the complexity of the Internal movements increases as the sets developed. Des will also draw your attention to Qigong that use very similar movements (sharing the same roots) yet have completely different Internal effects and outcomes.

The first three sets are performed in a standing posture and the last is performed seated.

In these classes we will initially be looking at the Ba Duan Jin, the most commonly practiced of this group, before learning the more ancient exercises. If you wish to learn the Ba Duan Jin, please use the online Ba Duan Jin course (there are additional archived recordings of the Ba Duan Jin classes here – Ba Duan Jin Qigong).

Then we are working through the four sets of the Silk Exercises, spending two or three blocks on each. Finally, we will cover the Ten Fundamental Treasures (there are additional archived recordings of earlier classes here – The Ten Fundamental Treasures Qigong).

Movement names

The Silk Exercises (4 sets)

The Ba Duan Jin

• Lifting the Sky.
• Pull the Bow to Shoot the Eagle.
• Holding up a Single Hand.
• The Wise Owl Looks Backward.
• Sway the Head and Shake the Tail.
• Hold the Feet to Strengthen the Kidneys.
• Punching with Intent.
• Raise the Heels.

The Ten Fundamental Treasures

• Uphold the Heavens.
• Harmonizing Earth.
• Looking Backward.
• Pulling the Bow to Shoot the Hawk.
• Shaking the Head and Waving the Tail.
• Holding the Fists Tightly and Staring with Glaring Eyes.
• Abdominal Lift.
• Spring with the Toes.
• Hold the Toes and Strengthen the Kidneys.
• Change the Sinews.

2023.04.26

Lifting the Sky – in four guises

• From the first Silk Exercises set.
• From the Second Silk Exercises set.
• From the Ba Duan Jin.
• From the Ten Fundamental Treasures.

The Ba Duan Jin

• Punching With Intent.
• The Wise Owl Looks Backwards.
• Sway the Head and Shake the Tail.

2023.05.03

The Ba Duan Jin – part of the Silk Exercises group

• Lifting the Sky.
• Pull the Bow to shoot the Eagle.
• Holding up a Single Hand.
• The Wise Owl Looks Backward.
• Sway the Head and Shake the Tail.

2023.05.10

In this Silk Exercises class – the Ba Duan Jin

• Hold the Toes – looking at the simpler Qigong from the original Silk Exercises.
• Hold the Feet to Strengthen the Kidneys – from the Ba Duan Jin.
• Hold the Toes to Strengthen the Kidneys – from the Ten Fundamental Treasures.
• Punching with Intent – from the Ba Duan Jin. Working with Metal & Wood.
• Raise the Heels – from the Ba Duan Jin. Working with the alignment and the connection between the heavens, you and earth.
• Sway the Head and Shake the Tail – from the Ba Duan Jin. Keeping the Kau open.
• Holding up a Single Hand – from the Ba Duan Jin. Correct focus and increasing the awareness of the effects on Stomach meridian and Spleen meridian.

2023.05.17

In this Silk Exercises class – the Ba Duan Jin

• Daoyin stimulation and warm up exercises.
• Lifting the Sky – from the Ba Duan Jin.
• Pull the Bow to Shoot the Eagle – demonstration from three of the Silk Exercises and from the Ten Fundamental Treasures.
• Pull the Bow to Shoot the Eagle – from the Ba Duan Jin.
• Holding up a Single Hand – from the Ba Duan Jin.
• The Wise Owl Looks Backward – from the Ba Duan Jin.
• Sway the Head and Shake the Tail – from the Ba Duan Jin.
• Hold the Feet to Strengthen the Kidneys – from the Ba Duan Jin.

2023.05.31

In this Silk Exercises class – the Ba Duan Jin

• Ba Duan Jin: Raise the Heels. External and Internal movement. Also looking at the Ten Fundamental Treasures version.
• Ba Duan Jin: Lifting the Sky. Focusing on proper structure to enable awareness of the Internal movement.
• Ba Duan Jin: Pull the Bow to Shoot the Eagle. Co-ordination with the breath. Using the Kua for stepping. Meridians and points being used.
• Ba Duan Jin: Holding up a Single Hand. Listening to the effect that this Qigong is having on Stomach and Spleen.
• Ba Duan Jin: The Wise Owl Looks Backward. Internalising the movement.
• Ba Duan Jin: Sway the Head and Shake the Tail. Working with the Kua to benefit all of your Qigong.

2023.06.07

In this Silk Exercises class – the Ba Duan Jin

The full set, increasing the focus and awareness of the Internal movement.

• Lifting the Sky.
• Pull the Bow to Shoot the Eagle.
• Holding up a Single Hand.
• The Wise Owl Looks Backward.
• Sway the Head and Shake the Tail.
• Hold the Feet to Strengthen the Kidneys.
• Punching with Intent.
• Raise the Heels.

2023.06.14

In this Silk Exercises class – the Ba Duan Jin

• Pull the Bow to Shoot the Eagle: Co-0rdination of breath and movement.
• Lifting the Sky: Appreciation of the Three Burning Spaces.
• Holding up a Single Hand: Bringing balance to Stomach and Spleen (meridians).
• The Wise Owl Looks Backward: Using Metal to control Wood.
• Sway the Head and Shake the Tail: Posture and focus.
• Hold the Feet to Strengthen the Kidneys: Using Mingmen and the Kidney Shu Points.
• Raise the Heels: Time taken to appreciate the results of this Qigong.

2023.06.21

In this Silk Exercises class – the Ba Duan Jin

• Lifting the Sky: Appreciation of the Three Burning Spaces.
• Pull the Bow to Shoot the Eagle: Focus and awareness.
• Holding up a Single Hand: Harmonizing Stomach and Spleen.
• The Wise Owl Looks Backward: Correct focus on the meridians involved.
• Sway the Head and Shake the Tail: Awareness of the effects on the Kua.
• Hold the Feet to Strengthen the Kidneys: Using Mingmen and the Kidney Shu Points.
• Punching with Intent: Making use of the Mu Points.
• Raise the Heels: Time taken to appreciate the results of this Qigong.

2023.06.28

In this Silk Exercises class – Set 1

The seeds of Internal Qigong

• Hands Holding up the Sky.
• Archery.
• Single Arm Lift.
• Looking Backward.
• Head Shaking and Buttock Swaying.
• Holding the Toes.
• Fist Play with Glaring Eyes.
• Heel Lifting.

2023.07.05

In this Silk Exercises class – Set 1

The full set – focus on physical alignment

• Hands Holding up the Sky.
• Archery.
• Single Arm Lift.
• Looking Backward.
• Head Shaking and Buttock Swaying.
• Holding the Toes.
• Fist Play with Glaring Eyes.
• Heel Lifting.

2023.07.12

In this Silk Exercises class – Set 1

The full set – focus on physical alignment

• Hands Holding up the Sky: Releasing tension. The sensations in the neck & head.
• Archery: Awareness comes of the Lu1, Lu2 & LI15 area.
• Single Arm Lift: Stimulation along the inside of the arms and the palms.
• Looking Backward: There is a noticeable conflict between the front and rear of the neck.
• Head Shaking and Buttock Swaying: Opening the hips by rotation on a central axis.
• Holding the Toes: A basic stretch that eventually started to bring about an awareness Bladder meridian.
• Fist Play with Glaring Eyes: The resting position of the hands. Awareness of what is happening in the neck (St & GB).
• Heel Lifting: What the instruction of “Legs together” brings to the exercise.

2023.07.19

In this Silk Exercises class – Set 1

Please note that this is a lower resolution recording. We are currently trying to recover the HR version.

• Hands Holding up the Sky: Awareness of the effect of pushing upwards as the hands are raised.
• Archery: Using the breath. Awareness of the stretch (Lu1, Lu2 & LI15 area).
• Single Arm Lift: Focus on correct hand posture and where your attention is drawn to.
• Looking Backward: Awareness drawn to both Stomach and Gallbladder meridian. There is a noticeable stretch on the front and back of the neck.
• Head Shaking and Buttock Swaying: The turn of the body starts prior to the weight shift. A marked swaying motion of the buttocks.
• Holding the Toes: Awareness of where the stretch is most prominent.
• Fist Play with Glaring Eyes: Using the eyes – “glaring”. Awareness of what is happening in the neck (St & GB).
• Heel Lifting: Correct structure, piston-like movement.
• The full set.

2023.07.26

In this Silk Exercises class – Set 1

The full set – focus on physical alignment and how it is affecting the Qi.

• Hands Holding up the Sky.
• Archery. Using the hip crease.
• Single Arm Lift. Proper hand position.
• Looking Backward.
• Head Shaking and Buttock Swaying.
• Holding the Toes. Beginnings of awareness of Bladder meridian.
• Fist Play with Glaring Eyes. Co-ordination. Awareness of the hip crease.
• Heel Lifting. Posture and structure.

2023.08.02

In this Silk Exercises class – Set 1

The full set – exploring how physical alignment and the physicality of an exercise affects the awareness of Qi.

• Heel Lifting, in preparation for the second set.
• Hands Holding up the Sky, easing up slightly on the stretch.
• Archery. Using the hip crease and easing up slightly on the stretch.
• Single Arm Lift. Proper hand position, working with the original stretch the easing up and listening.
• Looking Backward. Choosing between St and Gb. Understanding the process of development.
• Head Shaking and Buttock Swaying. Realizing the limitations of this level of practice.
• Holding the Toes. Beginnings of awareness of Bladder meridian.

2023.08.09

In this Silk Exercises class – Set 1

The full set – exploring what changes are being made to the Qi during these movements.

• Hands Holding up the Sky, moving from the external to the Internal.
• Archery. Coordination. Moving from the external to the Internal.
• Single Arm Lift, moving from the external to the Internal.
• Looking Backward, moving from the external to the Internal.
• Head Shaking and Buttock Swaying. Physically working with the hips.
• Holding the Toes, moving from the external to the Internal.
• Heel Lifting, moving from the external to the Internal.

2023.08.16

In this Silk Exercises class – Set 1

The full set – focus on physical alignment and how it is affecting the Qi.

• Hands Holding up the Sky.
• Archery.
• Single Arm Lift.
• Looking Backward.
• Head Shaking and Buttock Swaying.
• Holding the Toes.
• Fist Play with Glaring Eyes. Breath co-ordination. Awareness of the hip crease.
• Heel Lifting. Posture and structure.

2023.08.23

In this Silk Exercises class – Set 2

Developed, more focused, movements.

• Hands Holding up the Sky. Working with the external movement. Alignment and posture
• Archery. Correct hand postures, a marked change from the exercise in Set 1. Working with the physical movements and the respiration.
• Looking Backward.  The physical movement has changed and is now directing the focus on Gallbladder meridian.
• Head Shaking and Buttock Swaying. Physically working with the hips and the neck, the beginnings of work with the Kua.
• Holding the Toes. The exercise has become more complex but with slower, more deliberate, movements.

2023.09.06

In this Silk Exercises class – Set 2

• Hands Holding up the Sky. Working with the external movement. Alignment and posture using.
• Archery. Hand postures, co-ordination of the physical movements and the respiration.
• Single Arm Lift. Co-ordination of the physical movements and the respiration.
• Looking Backward.  The physical movement and awareness of the Internal difference from Set 1.
• Head Shaking and Buttock Swaying. Physically working with the hips and the neck, the beginnings of work with the Kua.
• Holding the Toes. Co-ordination of the physical movements and the respiration.

2023.09.13

In this Silk Exercises class – Set 2

• Hands Holding up the Sky. Beginning the Internalization and using correct focus (Du Mai 20 & Kd 1).
• Removing the distraction of a “noisy” body and mind.
• Archery. Co-ordination of the physical movements and the respiration. Beginning the Internalization and using correct focus (Lung meridian and Large Intestine meridian).
• Fist Play With Glaring Eyes. The physical movements, breathing co-ordination and using the eyes to help focus the Qi.
• Heel Lifting – version 1. The physical movements, breathing co-ordination and Internalizing the movement by using the correct focus.
• Heel Lifting – version 2. The physical movements, breathing co-ordination and Internalizing the movement by using the correct focus.
• Looking Backward.  The physical movement and where to pay attention. Noticing the Internal difference from the version in Set 1.
• Head Shaking and Buttock Swaying. Physically working with the hips and the neck, the beginnings of work with the Kua.

2023.09.20

In this Silk Exercises class – Set 2

• Hands Holding up the Sky. Awareness of the San Jiao (Three Warmers).
• Archery. Co-ordination of the physical movements and the respiration. Internalization using correct focus (Lung 1, Lung 11, Large Intestine 1, Gallbladder 12 & 20).
• Single Arm Lift. Internalization and awareness. Accessing Spleen meridian. Using the breath to regulate the movement. Listening to the effects.
• Looking Backward.  The correct focus on Gallbladder 12 & 20. The Internal difference from the version in Set 1.
• Head Shaking and Buttock Swaying. Focusing on working with the Kua of the hips, sacrum and the spine.
• Heel Lifting – version 1. The physical movements, breathing co-ordination and Internalizing the movement by using the focusing on Kidney 1 and Mingmen.
• Heel Lifting – version 2. The physical movements, breathing co-ordination and Internalizing the movement by using focusing on Mingmen, Kidney 1.

2023.09.27

In this Silk Exercises class – Set 2

• Highlighting some of the Acupuncture points worked with.
• Hands Holding up the Sky. Awareness of the San Jiao (TH 23).
• Archery. Co-ordination of the physical movements and the respiration. Listening when using correct focus (Lung 1, Lung 11, Large Intestine 1, Gallbladder 12 & 20).
• Single Arm Lift. Internalization and awareness. Accessing Spleen meridian. Using the breath to regulate the movement. Listening to the effect.
• Looking Backward.  The correct focus on Gallbladder 12 & 20.
• Head Shaking and Buttock Swaying. Focusing on working with the Kua of the hips, sacrum, spine and neck. The variations that developed (Ba Duan Jin and the Ten Fundamental Treasures).
• Holding the Toes. Co-ordination of the breath and the physical movement. Building the awareness of the connection between the Gates of Vitality and Kidney meridian.
• Fist Play with Glaring Eyes. Stance, co-ordination and focus. Showing how the hand position developed to enhance the use of Liver meridian and Gallbladder meridian (Ba Duan Jin and the Ten Fundamental Treasures).

2023.10.04

In this Silk Exercises class – Set 2

• Using the Hip Kua.
• Head Shaking & Buttock Swaying. Working more with the Hip Kua.
• Hands Holding up the Sky. Internalizing to connect the heavens and the earth. Using Kd 1 (the Bubbling Spring), Du Mai 20 (the Hundred Meetings) and the Dantien.
• Archery. A brief look at the variations for practice. Using the Hip Kua to make the stepping smoother and quieter.
• Single Arm Lift. Location of points. Breath transition and co-ordination with the movement. Awareness of the Qi in the head, torso and legs.
• Looking Backward. Soft stretch and tilt. Awareness of GB 12 & 20 in the neck and of Lu 1 in the upper chest.
• Fist Play with Glaring Eyes. A brief look at the number of repetitions and of the various ways that this Qigong can be carried out.

2023.10.11

In this Silk Exercises class – Set 2

• Hands Holding up the Sky: Internalizing to connect the heavens and the earth. Focusing on Triple Warmer meridian, awareness on TW 1 and TW 23.
• Archery: Using the Hip Kua, taking advantage of the Attention posture. Correct focus on the Lung, Large Intestine and Gallbladder meridians.
• Single Arm Lift. Location of points. Breath transition and co-ordination with the movement. Awareness of the Qi in the head, torso, legs and feet.
• Looking Backward: Soft stretch and tilt. Awareness of GB 12 & 20 in the neck and of Lu 1 in the upper chest.
• Head Shaking & Buttock Swaying: Focusing on the Hip Kua. Directing Qi flow through KD 1. Hand placement.
• Holding the Toes: The effect on Hip Kua. Awareness of Kidney meridian in groin, spreading to chest and legs.
• Fist Play with Glaring Eyes: Variation in repetitions. Hand position, listening, proximity to Mu points.
• Heel Lifting: A look at two of the variations that fell by the wayside.
• Heel Lifting version 1: Enhancing the connection between the heavens and the earth.

2023.10.18

In this Silk Exercises class – Set 2

• The Cervical Kua.
• Head Shaking & Buttock Swaying: Awareness of the Hip Kua and the Cervical Kua.
• Hands Holding up the Sky: Internalizing to connect the heavens and the earth. Focusing on Triple Warmer meridian. Awareness of TW 1 and TW 23. Awareness of the San Jiao in the torso.
• Archery: Using the Hip Kua. Co-ordination of breath and movement. Where to focus (Lung 1 & 11, Large Intestine 1 and Gallbladder 12 & 20).
• Heel Lifting version 1: Enhancing the connection between the heavens and the earth.
• Heel Lifting version 2: Awareness of The Bubbling Spring (Kd 1) and the qualities of that Qi. Awareness of Kidney Qi coming up the legs and into the torso.
• Single Arm Lift. Location of points. Breath transition and co-ordination with the movement. Awareness of the Qi in the head, torso, legs and feet. Awareness of the qualities of that Qi.
• Fist Play with Glaring Eyes: Hand positions. Correct posture so that you are working with Gallbladder.
• Holding the Toes: The effect on Hip Kua. Awareness of Kidney meridian in groin, spreading to chest and legs.
• Looking Backward: Accuracy through using a soft stretch and tilt to target GB 12 & 20.

2023.10.25

In this Silk Exercises class – Set 2

Working with the Five Elements

• Daoyin tapping.
• Hands Holding up the Sky: Secondary Fire  – Triple Warmer (Yang) and Heart Governor (Yin). Continuing to enhance the connection between the heavens and the earth.
• Single Arm Lift: Earth – Spleen (Yin) and Stomach (Yang).  Breath transition and co-ordination with the movement. Awareness of the direction of the Qi torso and legs. Awareness of the San Jiao (Lower, Middle and Upper Warmers) in the torso.
• Archery: Metal controlling Wood – Using Lung 1 & 11 (Metal Yin), Large Intestine 1 (Metal Yang) and Gallbladder 12 & 20 (Wood Yang). Awareness of the effect to other parts of the meridian system.
• Looking Backward: Wood – Gallbladder (Yang). Accuracy and focus using GB 12 & 20.
• Fist Play with Glaring Eyes: Wood – Using the Mu Points of Liver (Yin) and Gallbladder (Yang). Using the eyes.
• Holding the Toes: Water – Bladder (Yang) in the legs. Kidney (Yin) in the groin and at the Hip Kua.
• Heel Lifting version 1: Water – The Bubbling Spring (Kd 1), all of the Yang meridians (The Hundred Meetings (Du Mai 20). Enhancing the connection between the heavens and the earth. Connecting to the Dantien.

2023.11.01

In this Silk Exercises class – Set 2

• Daoyin tapping and warm up.
• Heel Lifting version 1: Enhancing the connection between the heavens and the earth. Water – The Bubbling Spring (Kd 1), all of the Yang meridians (The Hundred Meetings (Du Mai 20).
• Heel Lifting version 1: Enhancing the connection between the heavens and the earth. Connecting to the Mingmen. Du Mai 20 > Mingmen > Kd 1.
• Heel Lifting version 1: Enhancing the connection between the heavens and the earth. Connecting to the Dantien. Du Mai 20 > Dantien> Kd 1.
• Heel Lifting version 2: Stimulating Du Mai 20, Mingmen and Kd 1. Listening to all three as the Qi is enhanced.
• Archery: Using the Hip Kua when stepping into Horse Riding stance and also when stepping from Horse Riding stance back to the Attention posture.
• Hands Holding up the Sky: Lifting from the Hundred Meetings. Secondary Fire  – Triple Warmer (Yang) and Heart Governor (Yin). Continuing to enhance the connection between the heavens and the earth.
• Head Shaking and Buttock Swaying: Using the Hip Kua so that there is no pushing from side to side.
• Single Arm Lift: Earth – Spleen (Yin) and Stomach (Yang).  Breath transition and co-ordination with the movement. Awareness of the direction of the Qi torso and legs. Awareness of Lower, Middle and Upper Warmers.

2023.11.08

In this Silk Exercises class – Set 3

In this lesson we are mainly working with the physical movements involved.

• Daoyin tapping and warm up.
• Hands Holding up the Sky: In Set 3, this is practiced in Horse Riding Stance and is a Secondary Fire Qigong (Heart Governor meridian and Triple Warmer meridian).
• Archery: Continuing to work with Wood (Gallbladder meridian).
• Single Arm Lift: In Horse Riding stance, working with Earth (Spleen meridian).
• Looking Backward: In Horse Riding stance, working with Primary Fire (Heart meridian and Small Intestine meridian).
• Head Shaking and Buttock Swaying: Narrower stance, working with the Sacral Kua and with the Upper Back Kua. Also stimulating Bladder meridian.
• Fist Play with Glaring Eyes: Horse Riding stance as a Passive Qigong.

2023.11.15

In this Silk Exercises class – Set 3

In this lesson we are mainly working with the physical movements involved but introducing the focus.

• Daoyin warm up.
• Hands Holding up the Sky: Breathing and focus. Secondary Fire Qigong (Heart Governor meridian and Triple Warmer meridian).
• Archery: Metal and Wood, working with Lu 1, GB 12 & GB 20.
• Single Arm Lift: Earth, working with Spleen meridian. Focus and breathing.
• Looking Backward: Primary Fire (Heart meridian and Small Intestine meridian). Correct hand posture.
• Head Shaking and Buttock Swaying: Sacral Kua and Upper Back Kua. Also stimulating Bladder meridian.
• Fist Play with Glaring Eyes: Passive Qigong, focusing on the Mu points.

2023.11.22

In this Silk Exercises class – Set 3

• Daoyin warm up.
• Hands Holding up the Sky: Focus on HG & TW (Secondary Fire). Gaining awareness of the San Jiao.
• Single Arm Lift: Earth, working with Spleen meridian. Focus on the points being stimulated. Correct breathing.
• Looking Backward: Primary Fire (Ht & SI). Correct hand posture. Using the Mu points.
• Holding the Toes: Working with Bladder meridian. Adding Kidney meridian.
• Archery: Metal and Wood, working with Lu 1, GB 12 & GB 20.
• Head Shaking and Buttock Swaying: Sacral Kua and Upper Back Kua. Also stimulating Bladder meridian.

2023.11.29

In this Silk Exercises class – Set 3

• Daoyin warm up.
• Hands Holding up the Sky: Focus on HG8 & TW (Secondary Fire). Gaining awareness of the San Jiao.
• Archery: Metal and Wood, working with Lu 1, GB 12 & GB 20.
• Single Arm Lift: Earth, working with Spleen meridian. Focus on the points being stimulated. Weight distribution.
• Looking Backward: Primary Fire (Ht & SI). Correct hand posture. Using the Mu points.
• Head Shaking and Buttock Swaying: Sacral Kua and Upper Back Kua. Also stimulating Bladder meridian.
• Holding the Toes: Working with Bladder meridian and Kidney meridian.
• Fist Play with Eyes Glaring: Location and use of the Mu points.
• Heel Lifting: Extending (sinking) through HG8.

2023.12.06

In this Silk Exercises class – Set 3

In this lesson we are working with the focus and Internal movement.

• Daoyin warm up.
• Heel Lifting: Extending (sinking) through HG8.
• Hands Holding up the Sky: Focus on HG8 & TW (Secondary Fire). Gaining awareness of the San Jiao.
• Head Shaking and Buttock Swaying: Sacral Kua and Upper Back Kua.
• Single Arm Lift: Earth, working with Spleen meridian. Focus on the points being stimulated. Using the Hip Kua to fold and sink, them open and transfer the weight.
• Archery: Metal and Wood, working with Lu 1, GB 12 & GB 20. 
• Fist Play with Eyes Glaring: Location and use of the Mu points. Using the Attention posture and listening to Liver meridian.
• Accessing Primary Fire: Using Turning to Gaze at the Moon to differentiate between Secondary Fire and Primary Fire.
• Looking Backward: Primary Fire (Ht & SI). Correct hand posture. Awareness and acknowledgement of the Mu points.
• Holding the Toes: Working with Bladder meridian and Kidney meridian.

2023.12.13

In this Silk Exercises class – Set 3

In this lesson we are working Internally. Addressing some questions about these Qigong.

• Daoyin warm up.
• Secondary Fire: Hands Holding up the Sky. Focus on Heart Governor meridian, HG8 & Triple Warmer meridian.
• Secondary Fire: Listening to the quality of the Qi in these meridians.
• Primary Fire: Looking Backward. Focus on Heart meridian and Small Intestine meridian.  Awareness and acknowledgement of the Mu points.
• Primary Fire: Listening to the quality of the Qi in these meridians.
• Working with the Kua: Head Shaking and Buttock Swaying. Sacral Kua and Upper Back Kua.
• Metal & Wood: Archery. Working with Lung 1, Gallbladder 12 & Gallbladder 20.
• Earth: Single Arm Lift: Earth, working with Spleen meridian. Using Spleen 1, Spleen 10 and Spleen 21.
• Earth: Listening to the Qi in Spleen meridian.
• Wood: Fist Play with Eyes Glaring. Location and use of the Gallbladder and Liver Mu points.
• Wood: Listening to the Qi in Liver meridian.

2023.12.20

In this Silk Exercises class – Set 3

• Daoyin warm up.
• Earth: Single Arm Lift: Earth, working with Spleen meridian. Using Spleen 1, Spleen 10 and Spleen 21.
• Wood: Fist Play with Eyes Glaring. Location and stimulation of the Gallbladder and Liver Mu points.
• Wood: Listening to the Qi in Gallbladder meridian and Liver meridian.
• Secondary Fire: Hands Holding up the Sky. Focus on Heart Governor meridian, HG8 & Triple Warmer meridian.
• Secondary Fire: Listening to the quality of the Qi in these meridians. What does it taste of? What is the shape?
• Water: Holding the Toes. Working with Bladder meridian and Kidney meridian.
• Primary Fire: Looking Backward. Focus on Heart meridian and Small Intestine meridian.  Awareness and acknowledgement of the Mu points.
• Working with the Kua: Head Shaking and Buttock Swaying. Sacral Kua and Upper Back Kua.
• Heel Lifting: Water. Working with Bladder meridian.

2024.01.10

In this Silk Exercises class – Set 3

In this lesson we are working with the focus and Internal movement.

• Daoyin warm up.
• Secondary Fire: Hands Holding up the Sky. Focus on Heart Governor meridian, HG8 & Triple Warmer meridian.
• Earth: Single Arm Lift: Earth, working with Spleen meridian. Using Spleen 1, Spleen 10 and Spleen 21.
• Later development of Single Arm Lift. See below.
• Metal & Wood: Archery. Using Lu 1, GB 12 & GB 20. In this version you also make use of LI 15.
• Methods of accessing Metal &Wood; A look at examples from other Qigong.
• Primary Fire: Looking Backward. Focus on Heart meridian and Small Intestine meridian. Following the meridians.

Later development of the Single Arm Lift

• Connecting Heaven and Earth: From the Ten Shen Treasures. Awareness of the effects
• Separating Heaven and Earth: From the Ten Shen Treasures. Awareness of the effects.

2024.01.17

In this Silk Exercises class – Set 3

In this lesson we are working with the focus and Internal movement.

• Daoyin warm up.
• Hands Holding up the Sky: Secondary Fire (Heart Governor meridian & Triple Warmer meridian).
• Archery: Metal controlling Wood.
• Looking Backward, from Set 1: Fuzzy focus.
• Looking Backward, from Set 2: Focus on Gallbladder 12 & 20.
• Looking Backward (The Wise Owl Looks Backward), from the Ba Duan Jin: Metal controlling Wood.
• Looking Backward, from the Ten Fundamental Treasures: Working with Metal and then with Wood.
• Looking Backward, from Set 3: Primary Fire (Heart meridian and Small Intestine meridian). The influence on the Heart Mu point and the Stomach Mu point.
• Single Arm Lift: Earth, working with Spleen meridian, influencing Stomach meridian.
• Head Shaking and Buttock Swaying: Working with the Energy Gates (Kua).
• Fist Play with Glaring Eyes: Wood (Liver meridian and Gallbladder meridian).
• Holding the Toes: Water (Kidney meridian and Bladder meridian).

2024.01.24

In this Silk Exercises class – Set 3

In this lesson we are using the Nurturing Cycle of the Five Elements. 

• Daoyin warm up.
• Primary Fire: Looking Backward.
• Secondary Fire: Hands Holding up the Sky.
• Earth: Single Arm Lift.
• Metal (Wood):Archery.
• Water: Holding the Toes (you could use Heel Lifting).
• Wood: Fist Play with Glaring Eyes.
• Opening the Kua: Head Shaking and Buttock Swaying.

2024.01.31

In this Silk Exercises class – Set 4

Set 4 is performed seated.

• Preparation (Daoyin chapping).
• Opening the Neck.
• Circling the Head.
• Hands Holding up the Sky.
• Holding the Toes.
• Wheeling the Arms.
• Archery.
• Fist Play with Glaring Eyes.

2024.02.07

In this Silk Exercises class – Set 4

Set 4 is performed seated.

• Preparation (Daoyin chapping).
• Opening the Neck.
• Circling the Head.
• Hands Holding up the Sky.
• Holding the Toes.
• Wheeling the Arms.
• Archery.
• Fist Play with Glaring Eyes.

2024.02.14

In this Silk Exercises class – Set 4

Set 4 is performed seated. 

• Preparation (Daoyin chapping).
• Opening the Neck.
• Circling the Head: Extending the awareness and Internalising the circling.
• Fist Play with Glaring Eyes.
• Hands Holding up the Sky (with hand posture alternative).
• Archery.
• Wheeling the Arms: Opening the Spinal Kua, etc.
• Holding the Toes.

2024.02.21

In this Silk Exercises class – Set 4

Set 4 is performed seated.

• Preparation (Daoyin chapping).
• Opening the Neck.
• Circling the Head: Extending the awareness and Internalising the circling.
• Hands Holding up the Sky (with hand posture alternative).
• Archery (Metal).
• Fist Play with Glaring Eyes: Wood (augmenting by adding Metal).
• Wheeling the Arms: Opening the Spinal Kua, etc.
• Holding the Toes (with alternative postures).
• Hands Holding up the Sky: Internalising and listening.

2024.02.28

In this Silk Exercises class – Set 4

Set 4 is performed seated.

• Preparation (Daoyin chapping).
• Circling the Head: Extending the awareness and Internalising the circling.
• Opening the Neck.
• Circling the Head: Revisiting and comparing the Internalisation of the circling.
• Hands Holding up the Sky (with hand posture alternative).
• Hands Holding up the Sky: As a Passive Qigong.
• Archery (Metal): Awareness of any effects on Wood.
• A question about the speed of movement during practice.
• Fist Play with Glaring Eyes (Wood): Awareness of change during the pauses between inhalation and exhalation.
• Wheeling the Arms: Opening the Spinal Kua, etc.

2024.03.06

In this Silk Exercises class

Comparing from the Sets and from further development. 

• Preparation (Daoyin chapping).
• Opening the Neck.
• Circling the Head.
• Hands Holding up the Sky: From Set 3.
• Hands Holding up the Sky: From Set 4.
• Archery: From Set 4.
• Archery: From Set 2.
• Single Arm Lift: From Set 2.
• Single Arm Lift: From Set 3.
• Looking Backward: From Set 2.
• Looking Backward: From Set 3.
• The Wise Owl Looks Backward: From the Ba Duan Jin.
• Fist Play with Glaring Eyes: From Set 4.
• Punching with Intent: From the Ba Duan Jin.

2024.03.13

In this Silk Exercises class

Comparing from the Sets and from further development.

• Preparation.
• Opening the Neck.
• Circling the Head.
• Hands Holding up the Sky: From Set 2.
• Hands Holding up the Sky: From Set 4.
• Hands Holding up the Sky: From Set 3.
• Single Arm Lift: From Set 3.
• Archery: From Set 2.
• Fist Play with Glaring Eyes: From Set 4.
• Head Shaking and Buttock Swaying: From Set 2.
• Shaking the Head and Waving the Tail: From the Ten Fundamental Treasures.

2024.04.17

In this Silk Exercises class

Questions raised.

• Hands Holding up the Sky: From Set 3.
• Archery: From Set 2.
• Single Arm Lift: From Set 3.
• Looking Backward: From Set 3.
• Head Shaking and Buttock Swaying: From Set 2.
• Fist Play with Glaring Eyes: From Set 2.
• Heel Lifting: From Set 2.