Master Huang Xingxian (Huang sheng Shuan) performing the 5 Loosening Exercises.

Book reference:
Relax, Deep Mind Taiji Basics Patrick Kelly

ISBN 047600425x

p.37 – 45

Links:
Huang Sheng Shyan wikipedia.org

A perspective on silk-reeling training by Zhang Xuexin, a student of Feng Zhiqiang, 18-generation. Chen style Taijiquan and founder of Chen Style Xinyi Hun Yuan Taijiquan.

Feng Zhiqiang, a leading student of Chen Fake is one of the most famous exponents of Taijiquan in the world. He is also well-known for promoting a complete set of silk-reeling exercises (Chansigong or also occasionally romanized as Chan Ssu Gong) in thirty five postures which form one of the fundamental training exercises for the mastery of Chen-style Taijiquan.

Feng Zhiqiang’s senior indoor student, Zhang Xuexin, was the first to introduce this system of exercises to the west. The following introduction to Taijiquan silk-reeling exercises is from Zhang’s video tape on silk-reeling and dantian rotation exercises.

____________________________________________

Master Zhang will demonstrate the complete set of silk-reeling (known as Chan Si Gong in Pinyin) and dantian rotation exercises arranged by Master Feng based on his studies of Chen style Taijiquan. One major objective of this set of spiral exercises is to open up and exercise the 18 major joint areas of the body (in sequence from the head to the ankles). The 18 major joints consist of: neck, shoulders, elbows, wrists, chest, abdomen, waist, kuas, hips, knees, and ankles. 

These 18 major joints are also referred to as 18 “balls” of the human body. By harmonizing the internal turning and external twisting with the Qi and Yi via the silk-reeling exercises, one can reach a state where the entire body will become an integrated “Taiji sphere.” 

All of the exercises presented are useful foundation training not only for students of Chen style Taijiquan but for students of any style of Taijiquan. They are also a good foundation for students of related internal martial arts such as Baguazhang and Xingyiquan. 

Reference:
An Introduction to Chen-style Taijiquan Silk-reeling Training nardis.com

When taking a pace, raise the knee slightly, keep toes straight and do not raise foot to far off ground. It should feel as if dragging one’s feet through mud, and as gentle as if one were rolling a ball along with one’s toes. Again the motion must be smooth and unbroken.

Traditional Chinese Therapeutic Exercises: Standing Pole (Traditional Chinese Therapeutic Exercises and Techniques)
J.P.C. Moffett, Wang Xuanjie
ISBN 9787119006963

p. 65-67

There are many kinds of stepwork in Dachengquan, and Mocabu or friction step is the most basic one. The posture is as follows: Stand naturally with two feet in parallel, apart form the legs which bend slightly at the knee, the posture is like standing attention. Keep torso erect, shoulders relaxed, arms stretched sideways, forming an angle of about 60 degrees with the body. With fingers parted naturally and palms facing downward as if you where pressing two big balloons, raise the head upright and drop to half a squat, with chest in and back intense. See that you have abundant energy, a quiet and easy mind and a substatiel abdomen. After standing in this way for some time, with the body weight on the soles of the feet, shift weight onto the left hip and slowly move right foot horizontally in a small arc to the right with the toes forward and land right on outer right side. The shift the weight onto the right hip, and move left foot in the same way as the right one has just done, and lands on the outer left side. The feet are desirably keept one foot length and a half apart all the time. Repeat the above mentioned movements alternatively with one foot and another. In practising this skill, care must be taken that the knee-cap is accompanied be an intention of a slight up-lift, toes are slightly hooked and the sole is not to high above ground. At the same time imagine that two feet are walking in shallow water, overcoming resistance. All the movements should be steady and flexible flowing easy and comfortable. This is the advacing posture. For retreating posture, just reverse the order of movements.

A ballad for Mocabu goes as follows:

With the torso erect and the head upright, He walks like a chicken but with torso a bit inclined.

Advance or retreat at will as the hip and shoulder move, Weaves rise and fall as the knee leaps and the foot circles.

Dachengquan
by Wang Xuanjie
Hai Feng Publishing Co. May 1988
ISBN: 9622381111

p. 48-49

Yao Zongxun

Wang Xuanjie

A: Seeking suppleness enables you to separate your body into pieces. If an opponent pushes against your forearm, your elbow doesn’t move; if against your elbow it moves, but not your shoulder; if against your shoulder it moves, but not your body; if against your body it moves but not your waist; if against your waist it moves but not your leg. This process leaves you as stable as a mountain. When you discharge your opponent, then it is from the feet through the legs to the waist, body, shoulders, elbows, and hands – all connected as one unit, discharging energy like an arrow toward its target. If you cannot relax, your whole body becomes one piece and, even though it is strong, a stronger person will be able to push your one piece and cause you to be unstable. Thus the use of suppleness is crusial. With it you can be one unit attacking and fragmented parts defending – able to be relaxed and hard, agile stepping forward or back, and substantial and insubstantial as needed. Whit these abilities you will then have all of the Taichi function.

Reference: T’Ai Chi Ch’Uan Ta Wen, Questions and Answers on T’Ai Chi Boxing Chen Wei-Ming ( Benjamin Pang Jeng Lo & Robert W. Smith ) North Atlantic Books 1985
ISBN: 0938190776

Page: 27

2. Suspend the head
- empty the neck, send intention (Yi) to top of head.

3. The gaze is level
- use peripheral vision to be aware of left and right.

4. Loosen and open the chest
- ensure breastbone and upper-spine vertical, supporting the hollow space between them.

5. Sink the shoulders, drop the elbows
- shoulder-blades slide down the back to sink the shoulders, shoulder muscles loosen to droop the elbows.

6. Sacrum central and vertical
- lift the perineum slightly, draw the coccyx down and forward and loosen the lower back.

7. Loosen the waist and inguinal regions (Kua)
- waist controls the upper-body, inguinal regions are the base of the waist.

8. Breathe deeply
- breathe in, ribs expand, diaphragm sinks, abdomen in.
- breathe out, ribs relax, diaphragm rises, abdomen out.

9. Three harmonies, internal and external
- internal: Spirit (Shen) with Intention (Yi), Intention with subtle energy (Qi), subtle energy with body energy (Jing).
- external: shoulders and inguinal regions, elbows and knees, hands and feet.

10. Hands follow the body
- use the trunk to yield and neutralise, the hands to follow to protect the trunk and to prepare to attack.

11. Steps respond to body movements
- change the steps to support body movement.
- hands are like swinging doors; whether you win or loose depends on your steps.

12. Differentiate empty (Yin) and full (Yang)
- meet fullness with emptiness and emptiness with fullness.

13. Smoothness and continuity
- one thing moves, all things move.
- co-ordinate upper-body with lower-body.
- Deep Mind (Xin) and Intention (Yi) determine the speed of the movements.
- use Intention (Yi) to naturally harmonise the breath with the movements.

14. Use Deep Mind Intention (Yi), not insensitive strength
- relax the body, use Deep Mind Intention, then the senses and feelings will be very responsive.

Reference: Relax, Deep Mind Taiji Basics Patrick Kelly 2. ed. New Zealand 2004
ISBN: 0-476-00425-x

Red.: The book is rare to find. Patrik Kelly is a student of the late Master Huang Xingxian a famous student of the renowned Taiji master Zheng Manqing (Cheng Man-Ching).

Links:
Master Huang’s 20 Important Points by Wee Kee Jin http://www.taijiquan.co.nz/

Reference:
Tai Chi Touchstones: Yang Family Secret Transmissions by Douglas Wile
Sweet Chi Press, April 1989
ISBN: 091205901X

Page: 27