Shaolin Eight Pieces of Silk The Shaolin Eight Sections of Silk is a very famous Shaolin Qigong Exercise. History says that the monks of the temple followed the Eighteen Arbons in creating the exercises. ‘The Eighteen Arhons are statues of Buddha's warriors. They protect Buddha, so when you se these statuesin temples they usually look very angry, powerful with strong faces and very big eyes. ‘The exercises are of particular benefit to the legs, making them stronger. Then your steps and upper body will feel lighter, your waist will be more flexible, you muscles and joints willbe related and looser and your mind will be relaxed. The more you practise the ‘more you will improve the circulation of blood and Qi, balance yin and yang, improve your metabolism, your appetite, lft your spirit and improve your immunity and live longer. As it says in the poem below: ‘Two hands lift up which treats the Triple Warmer. Leftand right stretch, a if pulling « bor to shoot the eagle. Balance the spleen and stomach by lifting up one band. Healing internal problems by looking backwards. Holding the palms with an angry face can strengthen the energy. ‘geben fronds nd touching the beck of te econ pt i of Holding the head and turning the hips can kill the fire ofthe heart. Hold the thighs with two hands can strengthen the kidneys. Starting Position Fig 1 ‘Stand still and relax the body. Close the five fingers and slightly open the stance, with your palms facing you thighs. Look forward 1 Lifting Up the Sky with Two Hands. Fig 2. ‘Whilst using reverse breathing, turn on your heels to the left, then lift your arms up to your sides until your hands are above your hhead. Hold the position and breathe normally. Drop your hands in front of your chest, then turn them to the outside and make circle back up to the top of your head, palms facing up. Lift up your heels using some strength. Look forwards, breathe naturally and hold this position for three breaths. Drop yourheels and lower your hands. Then bend forwards and try to reach the ground with your two palms. At the same time breathe out. Look at your hands and hold the position for three breaths, Fig 3. 2 Pulling the Bow from Left to Right. Fig 4. Having done the first section slightly widen your stance. Straighten up and stretch out your arms as if pulling a Bow to shoot left. Hold your fist tight and look atthe left fist. Hold this position forone breathe. Breathe normally and turn to the right performing the same movement. Hold the position for one breathe. 3 Lift Up One Palm. Fig 6. ‘Continue the movement and lift your right hand above your head, palm facing up, and drop your left hand to your side. Hold the position for one breathe. Bring your hands to your chest the right hand slightly higher than the left hand, and close your stance. Hold the position for one breathe. Fig 7. tobe continued QiMagazine 33Shaolin Eight Pieces of Silk ja:: Based on the movments of the Eighteen Arbons, this Shaolin Qigong exercise improves the circualtion of the blood and the Qi and also improves the strength in the legs. 4. Look Backwards. Slightly separate your legs, breathing naturally. Change the fists into palms. Then lift up your hands in front of your body. Make a big circle and then lean backwards. At the same time, look upwards. Hold the position for one breath. Fig, 8 5. Hold the Fist With the Angry Look. Following the last movement bring the body back to be straight. Bring your hands forward in the same direction, from back to front. And then stand up straight with the fists tight. Look forward with spirit. Hold the position for one breath. Fig. 6. Touch the Back of the Feet. Breathing naturally, open the fists into palms and move arms backward in a circling movement up to the top of the head. Then bend over from the waist. Try to reach your ankles with your hands and hold the position for three breaths. Fig, 10, 7. Lift Up Your Head and Turn Your Tail. From the last movement, breathing naturally, turn body to the right side, pivoting on ball of right foot and stepping forward exactly ninety degrees with the left foot, still keeping bent over. (Close the feet and stand up. On coming upylife up hands over head and clasp hands together at the small of the back. Open the chest and ewist hips, left ~ right, six times. Hold the position for three breaths when finished turning, Fig. 11. 8. Holding Your Thighs with Two Hands, ‘Move back to the original direction with the left foot moving first. Then bend your knees slightly. Separate hands and bring them in an arc forward so that they. then rest on your thighs. Your legs should bend as the arms come forward. Stand up straight, breathe in. Bend down, breathe ‘out. Repeat five to seven times. When finished, hold position with knees bent for tree breaths. Head should be turned, looking at the left side. Finish. Shou Gong. Close your legs, stand still and relax for a rainute, Practising Shaolin Eight Pieces of Silk can make your body strong and healthy. Qi Magazine 31