Silk Reeling Exercises (SRE)

  1.   NECK ROTATION
  2. SHOULDER ROTATION
  3. CHEST OPENING/CLOSING (set on KAO energy)
  4. ELBOW ROTATION
  5. WRIST ROTATION AND ARM CIRCLE (chest front circling and spiraling out from Dantian)
  6. HAND SHAKING AND WRIST STRETCH
  7. PENG/CAI ENERGY DRILL
  8. SPINE STRETCH
  9. HAND MANEUVER (chest front circling)
  10. OBLIQUE ARM CIRCLE
  11. DANTIAN TO WRIST SPIRALING OUT (rolling out sideways)
  12. DANTIAN TO WRIST SPIRALING IN (rolling in sideways)
  13. DIAGONAL CIRCLE & LIE ENERGY DRILL (sinking, qinna, and Lie drill)
  1. HORIZONTAL CIRCLE (sideways with chest opening & closing)
  2. BODY STRETCH (chest opening/closing with body stretching up/down)
  3. CHEST AND ABDOMEN FOLDING
  4. FOUR-ENERGY DRILL (Peng, Lu, An, Ji)
  5. WAIST TURNING WITH PUNCHING
  6. HIP ROTATION
  7. KUA CIRCLING OUT WITH A KICK
  8. KUA CIRCLING IN WITH A KICK
  9. KNEE ROTATION
  10. ANKLE ROTATION
  11. TOE GRABBING
  12. DANTIAN ROTATION AND SHAKING (legs, arms and whole body shaking)

  • Basic Posture
  • start on left side, breathe in, shift weight & move chin to shoulder, sink as breathe out & relax, 
  • breathe in as shift weight to right side, move chin to shoulder, sink as breathe out & relax
  • start with chin down, rotate neck, use body (not just neck) as breathe in to left side, hold as rotate to back (open chest) & breathe out, rotate to right back to chin on chest as relax & close chest
  • reverse direction & rotate neck start on right side
  • Stance open, round legs
  • Basic Posture
  • open right foot 45 degrees, left foot step straight forward
  • start with rotate left shoulder, breathe in as shift weight front to back, breathe out as sink on kua as opening chest
  • reverse – breathe in as shift weight back to front, breathe out as sink on kua as closing chest
  • close/open shoulder blades in back (2 acupressure points)
  • repeat with right shoulder as open left foot 45 degrees, right foot step straight forward
  • with shoulder width apart, alternate open & closing chest & reverse
  • repeat movements with both shoulders
  • do rotation in addition to open & close
  • Front Bow Stance
  • with left foot forward, shift weight to front as fists to temple area, drop fists as arms relax, open with fists to sides & relax as shift weight to back, close/open
  • on last repeat, do kao energy open/close
  • with right foot forward,  shift weight to front as fists to temple area, drop fists as arms relax, open with fists to sides & relax as shift weight to back
  • on last repeat, do kao energy open/close
  • body straight, do not lean back
  • Front Bow Stance
  • with left foot forward, rotate elbow around left chest as circle wrist, shift weight front to back as open & close
  • with right foot forward, rotate elbow around right chest as circle wrist, shift weight front to back as open & close
  • with feet over shoulder width apart, rotate elbows around chest as circle wrists, shift weight side to side
  • Front Bow Stance
  • (visualize someone grabbing wrist, rotate wrist to get out)
  • with left foot forward, start with left hand, circle wrist with palm down, use dantian to circle the wrist, elbow, arm, then reverse
  • with right foot forward, repeat with right hand 
  • with feet over shoulder width apart, repeat with both hands
  • make sure tense & relax, feel energy to tips of fingers
  • Front Bow Stance
  • rotate wrist like screwing in light bulb, keep breathing
  • with right hand over fisted left hand, drop elbow from shoulder height as release fist; repeat with left hand over fisted right hand
  • with right palm over left palm, bring elbow to shoulder height as stretch wrist; repeat with left palm over right palm & stretch wrist
  • when exhale, let go tension on wrist
  • Front Bow Stance
  • start with left foot forward, breathe in as lift arms up to sink on left kua, form fist (tense) & hold, breathe out as shift weight & bring arms down toward right knee & relax
  • with right foot forward, breathe in as lift arms up to sink on right kua, form fist & hold, breathe out as shift weight & bring arms down toward left knee & relax
  • with feet over shoulder width apart,  breathe in as circle arms & move fingers pinkie to thumb to form fist, hold, breathe out as relax fingers & lower arms 
  • reverse – breathe in as circle arms & move fingers thumb to pinkie to form fist, hold, breathe out as relax fingers & lower arms
  • tense & relax, upper body & lower body connected
  • Basic Posture
  • open 2 big meridian:  one in front, one in back, vertical channel
  • open up the front then open up the back of body
  • breathe in as lead with chin, shoulder relax, slowly drop head & breathe out, 
  • breathe in as tuck chin as slowly come up one vertebra at a time, breathe out as open chest & relax
  • reverse, breathe in as tuck chin, shoulder relax close chest, slowly drop head & breathe out, 
  • breathe in as lift head slowly as come up, breathe out as open chest & relax
  • starting from head, shake body side to side, through the spine all the way to feet to lift up, then drop heel down
  • open up spine, let go of muscle, the let it drop
  • Side Bow Stance
  • feet a little over shoulder width apart
  • visualize hand does not go beyond the bubble as expand the hand & arms
  • breathe in as maneuver with right hand palm facing out, shift weight to right as turn waist; as right hand reach above right knee, breathe out, sink on kua, lower hand palm face up, shift weight to left as turn waist until right hand reach above left knee
  • tense & relax as spiral waist, push & turn
  • breathe in as maneuver with left hand palm facing out, shift weight to left as turn waist; as left hand reach above left knee, breathe out, sink on kua, lower hand palm face up, shift weight as turn waist until left hand reach above right knee
  • maneuver right & left hand as shift weight and turn waist
  • expand energy out to tips of the fingers, tense & relax, push & turn
  • if have strong legs, can go down a little lower
  • extra practice:  walking hand maneuver, side to side, front to back, visualize checking out & walking on thin ice
  • Side Bow Stance
  • feet a little over shoulder width apart
  • shift weight to left with shoulder, turn waist as drop elbow, wrist & relax
  • circle left arm to front as shift weight to right & turn waist as hand raised to hit nose level & not beyond center of chest
  • shift weight to right with shoulder, turn waist as drop elbow, wrist & relax
  • circle right arm to front as shift weight to left & turn waist as hand raised to hit nose level & not beyond center of chest
  • maneuver right & left hand as shift weight and turn waist
  • tense & relax, push & turn
  • block & strike
  • Horse Stance
  • feet a little over shoulder width apart
  • turn waist as bring left hand from middle dantian up the center of chest until nose level, shift weight to left & turn waist as spiral hand arm outward, shoulder striking spiral
  • don”t jamb the wrist so energy can flow, spiral out from the dantian
  • turn waist as bring right hand from middle dantian up the center of chest until nose level, shift weight to right & turn waist as spiral hand arm outward
  • maneuver right & left hand as shift weight and turn waist
  • push & turn, use dantian & expand energy out
  • Horse Stance
  • feet a little over shoulder width apart
  • turn waist & shift weight to right as bring left hand in from nose level to middle dantian, relax & sink, turn waist & shift weight to left as hand arm spiral outward pass left knee 
  • propagate energy out, shoulder strike spiral
  • drop elbow, spiral out arm on elbow & drop in front of knees
  • turn waist & shift weight to left as bring right hand in from nose level to middle dantian, relax & sink, turn waist & shift weight to right as hand arm spiral outward pass right knee
  • maneuver right & left hand as shift weight and turn waist
  • push & turn, roll energy to dantian
  • open wider stance so can do more spiral movement to emphasize strength

Diagonal circle warmup

  • feet a little over shoulder width apart
  • rotate both hands clockwise together
  • rotate clockwise right hand 180 degrees from left hand at same time
    • breathe in as expand right hand, breathe out as finish 180 degrees rotation
  • rotate both hands counterclockwise together
  • rotate counterclockwise left hand 180 degrees from right hand at the same time
    • breathe in as expand left hand, breathe out as finish 180 degrees rotation
  • Side Bow Stance
  • feet a little over shoulder width apart
  • open diagonal circle as shift weight to right, shift weight to left & sink with left hand protecting shoulder level & right hand grabbing  at middle dantian level, sink to the kua
  • open diagonal circle as shift weight to left, shift weight to right & sink with right hand protecting shoulder level & left hand grabbing  at middle dantian level, sink to the kua
  • sink to kua because when turning waist, the circles become spiral
  • (lie energy drill) – shift weight to right as hit fist temple level, circle arm as shift weight to left (left fist circle at 180 degrees),
  • palms face each other as shift weight to right & open lie as turn waist (when open right, right hand on bottom)
  • shift weight to left as hit fist temple level, circle arm as shift weight to right (right fist circle at 180 degrees),
  • palms face each other as shift weight to left & open lie as turn waist (when open left, left hand on bottom)
  • strike, push & turn (split energy)
  • Front Bow Stance
  • with left foot forward, raise left arm shoulder level, shift weight front & sink to left as insert right arm under left arm, shift weight back as open arms, palms up & turn waist, close & open
  • last rep, shift weight to left as left hand hits temple level & right hand chop to left chest level as turn waist
  • with right foot forward, raise right arm shoulder level, shift weight front & sink to right as insert left arm under right arm, shift weight back as open arms, palms up & turn waist 
  • last rep, shift weight to right as right hand hits temple level & left hand chop to left chest level as turn waist
  • Side Bow Stance
  • feet a little over shoulder width apart
  • bring back of hands from middle dantian to chest level, palms outward, close chest & stretch joined hands & elbows upward as breathe in, shift weight, open & release hands as breathe out, relax
  • spiral arm outward & open chest
  • reverse, open arms as breathe in & bring back of hands from upper dantian down to middle dantian as close chest, shift weight, breathe out as open chest & release hands, relax (spiral open)
  • Basic Posture
  • feet shoulder width apart
  • visualize that there is a joint to fold chest & abdomen
  • raise arms to waist level as fold chest & close, move arms back as open chest
  • open  arms to side as fold chest & abdomen, palms outward as shift forward, bring hands together to chest level as fold chest
  • breathe out as extend arms out & open chest, hands continue to spiral, shoulder  joint  open, wrist, finger extend to side to the tip of fingers
  • do not use muscle, gently stretch all the way to the fingers
  • expand & relax & drop arms
  • drop hands to “wind city” (acupressure point) so when sinking on kua, the area where the center of palm touches
  • reverse, raise arms to waist level as fold chest & close, open hands palms up as open chest
  • breathe in as raise arms palms facing up spiral inward as bring back of hands together palms out to nose level as fold chest
  • open chest as extend arms outward as breathe out, palms down, relax & drop arms, hands hit “wind city” area
  • Peng (expand, maintain), Lu (redirect, deflect to the side), An (press downward), Ji (press forward/inward with energies from opposing directions)
  • Front Bow Stance
  • with left foot forward, breathe in as lift arms up to sink on left kua (peng), bring arms down as shift weight back (lu), press hands downward as sink on kua (an), press hands together (ji), round back on ji
  • reverse, open arms from side as shift back, bring back of hands together down to front of chest & stretch toward the back as shift forward, spiral arms
  • back shoulder strike, front shoulder strike, shift weight to back, shift weight to front (back shoulder & front shoulder strike – Kao energy)
  • repeat with right foot
  • Side Bow Stance
  • feet a little over shoulder width apart & stable
  • breathe in as turn waist to left until right hand reach above left knee, breath out as turn waist to right until left hand reach above right knee, tense & relax 
  • push & sink on elbow, don’t wobble knees, think about elbow pressing down
  • fists on sides, punch with right fist as shift weight to left & turn waist,
  • punch with left fist as shift weight to right & turn waist
  • punch where knees direction, strike left when on right & vice versa
  • with just waist, turn hands & arms clockwise, 
  • open up all the joints (wrist on high section of circle is right below the eye, wrist drop in front of dantian), open up belt meridian
  • reverse, with just waist, turn hand & arms counterclockwise
  • extra drill: practice with fajin (hand circle with strike side to side)
  • Horse Stance
  • don’t collapse the knees inward.  Keep knees open
  • do not wobble knees
  • open up lower back, waist, hips & joints (if sit all day, good exercise to open lower back)
  • rotate hips: 
    • horizontal & reverse, 
    • vertical (front & back) & reverse, 
    • side to side (up & down) & reverse, 
    • horizontal figure 8 & reverse
  • use 4 step breathing & make sure whole weight is on one leg
  • Horse Stance
  • increase coordination & balance, make sure body is stable, make big circles with knees
  • circle left leg out as sink on right leg
  • circle right leg out as sink on left leg
  • alternate circle left leg & kick with heel, front knee level, circle right leg & kick with heel, front knee level
  • alternate circle left leg out & circle right leg out
  • use 4 step breathing & make sure whole weight is on one leg
  • Horse Stance
  • increase coordination & balance, make sure body is stable
  • circle left leg in as sink on right leg
  • circle right leg in as sink on left leg
  • alternate circle left leg & kick with heel, side knee level, circle right leg & kick with heel, side knee level
  • alternate circle left leg & circle right leg
  • Front Bow Stance
  • place both hands (laogong) on each side of left knee softly & rotate to outside then to inside 
  • tuck tailbone forward, open up lower back & hip area 
  • take time to warm up knees
  • sink on kua as keeping knees open, don’t lean forward & collapse knee
  • repeat for right knee  
  • with both knees together, tuck tailbone in forward, rotate knees outward then reverse direction
  • with knees shoulder width apart, rotate knees outward then inwards 
  • open feet wider than shoulder width apart, sink on kua as keep knees open, don’t lean forward, maintain tailbone forward, round the back, shift weight side to side as sink on left & right kua, then slowly come up (use your thighs to come up slowly not your lower back )
  • Basic Posture
  • stand on one leg as rotate ankles with tip of toes to outside then inside
  • repeat on other leg
  • with left foot, twist foot in front to form plie, shift weight then step foot back to stretch ankle/heel (make sure knees pointing in same direction)
  • repeat with right foot
  • Basic Posture
  • feet shoulder width apart
  • raise hands waist level as breathe out, toes relax
  • breathe in as bring hands to sides as curl toes in & relax
  • tense & relax
  • inhale as grab toes, exhale when relax
  • Basic Posture
  • wuji stance, knees open, relax body
  • rotate dantian horizontal & reverse direction
  • rotate vertical (front & back) & reverse direction
  • around belt meridian & reverse direction
  • shake legs, shake arms, breathe in as expand stomach & abdominal area, hold as shake body, breathe out & relax  (Golden rooster fluffing feathers)