Introduction to the Silk Exercises Qigong

These eight recordings are brief run up to the Silk Exercises classes and they are aimed at practitioners who have already learned the Ba Duan Jin, or the Ten Fundamental Treasures elswhere. The reason for this is that here, at San Bao School, all Qigong is taught with the necessary focus that is required to practice Internally. It is far more common now for these exercises to be of a more physical nature with little, or no, emphasis on how and where to move the Qi.

So, if you are familiar with the physical movements of these exercises then these lessons will help you to understand their Internal focus, where the awareness should be and set you up for the Silk Exercises.

Movement names

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.
The Ten Fundamental Treasures Qigong. The Silk Exercises. Silk Qigong.
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Introduction to the Silk Exercises

Lesson 1

Lifting the Sky – in four guises

  • Daoyin (Qigong) preparation exercises.
  • 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.
Book here

Lesson 2

The Ba Duan Jin – part of the Silk Exercises group

  • Daoyin (Qigong) preparation exercises.
  • 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.
Book here

Lesson 3

In this Silk Exercises class – the Ba Duan Jin

  • Daoyin (Qigong) preparation exercises.
  • 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.
Book here

Lesson 4

In this Silk Exercises class – the Ba Duan Jin

  • Daoyin (Qigong) preparation 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.
Book here

Lesson 5

In this Silk Exercises class – the Ba Duan Jin

  • Daoyin (Qigong) preparation exercises.
  • 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.
Book here

Lesson 6

In this Silk Exercises class – the Ba Duan Jin

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

  • Daoyin (Qigong) preparation exercises.
  • 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.
Book here

Lesson 7

In this Silk Exercises class – the Ba Duan Jin

  • Daoyin (Qigong) preparation exercises.
  • 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.
Book here

Lesson 8

In this Silk Exercises class – the Ba Duan Jin

  • Daoyin (Qigong) preparation exercises.
  • 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.
Book here