8 pieces of brocade exercise. Traditional Chinese Medicine

“By performing the Ba Duan Jing complex between morning and lunch, you can find harmony with the Universe.”
Gao Lian, Ming Dynasty (1368-1644)

The complex of health-improving Chinese gymnastics “Eight Pieces of Brocade”, or in other words “Eight Pieces of Brocade”, has been known for more than two thousand years. These exercises, like silk in their perfection, are extremely simple, but at the same time they carry a strong charge of vivacity and health.

The pearl of health Qigong, the Ba Duan Jing complex is useful for a very simple reason. It was developed by Traditional Chinese Medicine (TCM) doctors for their patients. The goal was to eliminate the undesirable effects of congestion, pain, and discomfort, to quickly help the patient recover from a serious illness, and to help healthy people strengthen their strength, endurance, and harmonize the internal energies of the whole body.

During execution, your arms, legs, and whole body seem to press magic buttons on the active points and pass through all the meridians. They harmonize and activate all the stagnant currents and forces of the body. By the way, it is very important to perform all the exercises with perfect precision in order to achieve the maximum therapeutic and healing effect.

These exercises have a beneficial effect on the respiratory system, joint mobility, strengthen the legs and arms, and the nervous system. They have a positive effect on the activity of the heart and blood vessels, cure osteoporosis and coronary atherosclerosis, strengthen the immune system, slow down the aging process, and improve mental state. Isn't this a miracle?

However, all of the above should not lead the reader to think that this complex exists only for sick people, although, according to a well-known medical joke, “there are no healthy people, there are only underexamined ones.” The “Eight Pieces of Brocade” gymnastics is an excellent substitute for morning exercises. It can be performed at any other time of the day. Since these exercises use and harmonize your body’s own energy, you can do them even before bed! By harmonizing the forces and flows of Qi in your body, you will sleep better and more soundly. Just don't do these exercises within an hour after eating. After eating it is better to just take a walk.

The complex is performed both standing and sitting. The sitting form is used for the recovery of postoperative patients and people who, for one reason or another, cannot perform it while standing. We will look at a form that is performed while standing.

As with all Qigong exercises, there is one limitation for “8 Pieces of Brocade” - it cannot be done in the wind. During exercise, the pores of your body open up, allowing pathogenic wind to enter. So be careful when choosing where to do your exercises if you are going to do them outside. Indoors, do it where you feel most comfortable!

To perform the complex there is no need for any additional means: rugs, clothes... That is why in China it is often performed right at the workplace if you want to dispel fatigue or relieve a drowsy state.

The complex is extremely simple and accessible to both children from five years old and very old people. Just try it!

You can see all the details of the technique, the energy meridians and points involved in the following video prepared by the All-China Health Qigong Association.

A small reminder for the correct implementation of the complex

• When performing exercises, the tongue lies on the upper palate just behind the teeth. The lips are tightly closed.
• The exercises are done in complete silence.
• All exercises are done to the left. Except for the fifth one.
• Exercises should not be done in the wind.
• While doing the exercises, you need to count to yourself.
• The exercises are done without interruption - from beginning to end, as smoothly as possible.
• Exercises must be done at your own rhythm, at a speed that is convenient for you.
• There are no restrictions on age, time of completion, or physical condition. It is not advisable to do it during the acute course of the disease.
• After completing the complex, it is advisable to spend a little time in mental and physical peace.

palm - open, but there is no tension in it, there is like a hole in the middle of the palm, the fingers are open, but not tense. The palms lightly hold the large ball.

palm number 8 - the phalanges of three fingers (little, ring and middle) are bent. The index finger and thumb are straight. The hand is straight, bent at the joint and is at an angle of 90 relative to the forearm° . The thumb points to the side and the index finger upwards.

tiger paw - The first and second phalanges of the fingers are assembled, the hand is open and the tendons are stretched. The palm is similar to the paw of an animal, but the hand is an extension of the forearm and does not bend to the side.

Wo Gu fist - the thumb presses the base of the ring finger, the remaining fingers gather and squeeze the thumb forcefully.

ma-boo stand - Feet parallel to each other, the width of the stance is the length of three feet. The back is straight, the body should not lean forward or backward, the lower back is rounded, the body weight is in the middle, the legs are bent at the knees and hips, as if sitting on a chair.

dantian – an energy center located in the abdomen, two finger widths below the navel.

tu-dan-tian (heart center) -located in the center of the chest at the level of the heart.

bai-hui - point on the top of the head. If the top of each ear connects in a straight line upward, we will find this point.

lao gong - the point where the middle finger hits when it bends and presses the dimple in the middle of the palm.

five weaknesses and seven damages - “five weaknesses mean” – five weak organs of our body (liver, spleen, heart, lungs, kidneys), the word “get rid of” means in this case to help make our organs stronger and healthier.

"seven damage" - emotions (sadness, anxiety, overzealousness, anger, fear, sudden fear) they relate to every organ and can also upset the balance and harm our body as a whole.

ming-men - this point is also called the “gate of life”; it is located on the spinal column in the area opposite the navel.

du may – Postomedial canal. It starts from the Hui-yin point, passes through the middle of the back along the spine, through the crown, the Bai-hui point to the face. It ends at the Chun Jian point under the upper lip.

Zhen-May – Anteromedian canal. It starts from the Hui-yin point, passes through the middle of the abdomen, chest and ends at the Chun jian point under the upper lip.

Initial form.

I. Legs together, arms down along the body. The chest and stomach are relaxed, the chin is slightly pulled inward. The tip of the tongue is pressed against the upper palate. Look ahead.

II. The center of gravity is transferred to the right leg. The left leg moves to the side, shoulder-width apart, feet parallel. The center of gravity smoothly moves to the middle.

III. Hands smoothly move to the sides, rising to hip level , palms* back.

IV. Knees bend at the same time, the hands turn palms forward and begin to slowly come together and form a ball at the level dantian*, At the same time, the palms are turned towards the body, the distance between the fingers is one fist, the eyes are slowly closed.

The back is straight, the top of the head seems to be suspended by a thread. Shoulders are lowered, elbows are relaxed. The chin is slightly pressed towards the neck. The tip of the tongue is slightly pressed against the upper palate. The lower back is rounded. When the knees bend, the body bends at the hip, as if we were sitting on a chair. The body, chest and abdomen are relaxed ( Let's get ready to practice: inhale and exhale slowly. We keep your attention indantian,pointing at himqiattention. We stand for a few minutes).

1. Both hands push the sky (to regulate the triple heater).

1.1. The eyes slowly open, the hands drop lower, continuing to hold the ball, the palms turn towards the sky. The gaze drops down, between the palms.

1.2. The knees bend a little more, the fingers interlock, and the arms smoothly rise up along the body. At chest level, the arms begin to unfold with the palms facing outward. The arms are raised above the head, in front of the face in the upward direction, the gaze is also directed upward, the head is thrown back a little. The inhalation begins from the very beginning, when the arms begin to cross, and ends at the moment when the hands rest their palms on the sky.

1.3. The head is lowered, the gaze is straight. Hold your breath for three seconds. Fix the position, stretch a little. The chest opens, the stomach retracts into itself. The back arches a little. Next we relax.

1.4. The body weight slowly drops lower, the knees bend. At the same time, the arms are released and smoothly lowered down to the sides. The hands seem to be picking up the ball in front of the body. Exhalation.

The movements are repeated 6 times (the arms are raised and lowered at one time).

This exercise activates three areas of the body: the groin area, the navel area, the diaphragm area, the so-called “three heaters” - Sanjiao. By stretching upward, you stretch your pectoral and abdominal muscles. When the arms are raised, the back bends, the arms and body seem to become longer. At the same time, the tendons are stretched. The stomach retracts into itself. These movements are good for restoring the vertebrae of the neck, as well as straightening the back and solving problems associated with ailments in the shoulder joints. It is important to perform movements smoothly (tension and relaxation), which allows qi passes freely through the channels from bottom to top.

2. Pull the bow left and right (to strengthen the kidneys and lower back).

2.1. The hands below seem to be picking up the ball. The body weight is transferred to the right leg. The left leg moves to the side, twice shoulder width apart. At the same time, the arms open, the elbows are directed back, the little fingers slide along the body, at waist level. Palms facing up.

The center of gravity smoothly moves to the middle. Legs straighten. Forearms The arms are crossed at chest level, the left hand is placed on the right hand.

2.2. We sit down in the rack ma-boo*, at the same time, the arms begin to diverge in different directions, at shoulder level. The fingers of the left hand are bent in fist number 8*(in Chinese) and push to the left - palm forward, left index finger pointing up, thumb open. The fingers of the right hand are folded so that they look like tiger paw*. The right hand “pulls the bow string” and moves to the right with the elbow in the opposite direction. The head turns to the left, the body is straight, the center of gravity is in the middle.

Watch your back, it should be straight, your buttocks should be tucked in. It strengthens the back muscles and increases circulationqiin the kidneys. The arm is not completely straight, the elbow is slightly bent, this will allow the energy to flow freely. But at the same time you need to create force in your hand as if you were pulling a bowstring. The elbow is at shoulder level. But don't raise your shoulders, they should be down. Pull the string, help the movement with your thoughts, concentrate your mind - this helps the movementqi.

2.3. The body weight moves to the right leg, the body turns slightly to the right by 30 0. At the same time, the right arm straightens and describes an arc, both arms open, the shoulders are relaxed, the arms are pressed to the sides at shoulder level, the fingers are directed upward, the gaze is directed to the right.

2.4. The left leg is pulled towards the right and placed next to it. At the same time, the palms turn towards the ground. Hands smoothly move down and pick up the ball. Fingers pointing towards each other. Look ahead.

Left and right 1 time.

When performing the exercise the last time, the right leg is placed shoulder-width apart, the hands are holding the ball below, and the gaze is forward.

It is important to remember that when you take a step to the left, your left hand is on top of your right, when you take a step to the right, your right hand is on top of your left. This exercise helps to stretch the tendons and thereby open the hand channels. Rackma-boostrengthens leg muscles.Channel du may, the back and chest open, thereby activating numerous points on the back, all this contributes to the opening of the channels and free movementqi.

3. Hands press, leg rises (for spleen and stomach)

3.1. The left hand smoothly rises up, turns around at chest level, in front of the face with the palm facing away from you and rises in a small arc above the head, the palm faces the sky, the fingers are turned to the right, the elbow is turned to the left. Points laogong* And baihui* converge in one line. At the same time, the right hand presses the palm into the ground at hip level, with the elbow facing back and the fingers facing forward. At the same time, the center of gravity moves to the right, the left leg is raised with the left hand, the knee is raised to the level dantian, the toe is relaxed and looking down. Look ahead. The chest opens, the back arches, the shoulders gather. The stomach retracts into itself.

3.2. The leg is lowered and placed shoulder-width apart. At the same time, the left hand is lowered in front of the face, to the level dantian, palm to the ground, right hand raised to level dantian. The knees bend slightly and the hands grab the ball from below. Fingers pointing towards each other. There is a fist distance between the fingers.

The movements are repeated (left and right 1 time) 3 times.

Last movement: right leg lowers to shoulder width, feet parallel, knees bend slightly, hands meet level dantian, palms press into the ground, look forward.

Make sure that your elbows do not extend all the way so as not to interfere with natural movement.qialong the channels, and the palms are open. When pushing with your hands, feel the resistance. Tendons and muscles are stretched and strengthened. Thus, this movement stimulates circulationqiin the stomach and spleen. When performing movements, you do them, sometimes with tension, sometimes with relaxation - this helps to open the channels, and also massages the internal organs. There are points on the sides of the body, they are activated (massage).

Exercise helps the spine, it becomes flexible, salts go away, and the condition becomes better.

4. Look back (get rid of five weaknesses and seven damage*).

4.1. The knees are slowly straightening.

The hands begin to open with the palms back, diagonally strictly at the sides, fingers pointing towards the ground, head straight, gaze forward.

The arms begin to twist, palms up, and slightly back. The little fingers help with twisting. At the same time, the elbows also twist and point downwards. The shoulder blades come together, the chest opens. Inhale. At the same time, the head turns to the left. A look back. At the same time, the head is “suspended” by the crown, make sure that it does not fall back. The back should be straight.

4.2. The knees bend slightly. At the same time, the hands come together, palms to each other, at the level of the stomach, turn towards the ground and press down, as if closing a book. Fingers point slightly upward, look forward. Exhalation.

The movements are repeated 3 times in each direction.

Keep your attention within yourself, watch for free circulation qiin internal organs.

When the arms are twisted and the head is turned, the chest opens, this movement sets the cervical vertebrae in motion, which helps prevent diseases of the neck, spine and shoulder joints, as well as get rid offive weaknesses and seven damages.

This exercise helps to balance the internal organs, open the channels and get rid of excessive emotions.

5. Straight back, bending and rocking to the right and left (to calm the fire in the heart).

5.1. The center of gravity is transferred to the right leg, the left leg moves to the side, to double shoulder width. Hands go down, fingers pointing towards the ground. We sit down in ma-boo , feet parallel. At the same time, your hands grab the ball at waist level. Hands are raised to chest level, palms up, fingers facing each other.

5.2. The knees straighten, at the same time, at chest level, the palms begin to turn towards the sky, the palms press diagonally into the sky above the head. Elbows point slightly up and to the sides. The gaze is directed to the sky.

5.3. Knees bend like ma-boo . The arms at your sides are lowered and rest on the middle of the thigh, the elbows are turned out to the sides and up, and the fingers are looking inside the thigh. Look ahead.

5.4. We rise a little. Transfer your body weight to your left leg, lean to the side to the left.

The spine, crown of the head, tailbone and right leg are on the same straight line. Keep your attention on the spine, you need to be aware of it. The body bends parallel to the floor towards the left leg, the gaze is directed to the toe of the left foot.

5.5. Body weight moves to the right. The body begins a slow movement to the right, the gaze moves to the heel of the left foot. The back is straight.

The neck, tailbone and right leg are in one straight line during this movement, the vertebrae are stretched, try to increase the amplitude of the movement. The tailbone seems to be wagging.

5.6. The body turns, rises and becomes tilted sideways to the right. Now the back and top of the head are parallel to the left leg. The body rises straight, the knees straighten and we sit down again. Look ahead.

Keeping your attention on your feet will help you become rooted.

They stood up and leaned to the right. The tilt is always in the direction from which you stood. The movements are repeated 3 times in each direction.

This exercise helps normalize the flow qi V " that-dan-tians"(heart center). The channel opens " duh-may", which allows you to remove fire from the heart. It also increases blood circulation, relieving numbness and pain in the legs.

6. Push down into the ground, lift up to the sky (to strengthen the back muscles, kidneys and increase immunity).

6.1. We shift the center of gravity to the right leg. The left leg is pulled up and returned to its original position (shoulder-width apart, feet parallel). At the same time, the arms are raised, palms up, to the sides above the head.

6.2. Hands come together above the head, fingers towards each other, but do not touch each other. The hands are lowered in front of the body, as if pressing down, reaching the chest.

6.3. Hands turn with palms facing the sky. Fingers alternately, starting with the little finger, go behind the back. The hands rest on the lower back, while the fingers look towards each other, the hands press with the same force as you would do a massage. Keep your attention on the kidneys, at the point ming-men*, and at points yunquan on the soles of the feet.

6.4. Hands slide down the lower back, reach the buttocks and, at the same time as bending, slide along the back of the legs. When the hands reach the foot (the head looks forward as much as possible), the hands begin to unfold, and we place them on top of the foot ( if you cannot reach the foot, then you can place your hands on the shin bone). Stay in this position for a few seconds.

6.5. Then bend over even deeper and begin to raise your arms, while your body remains in place; when your arms reach your head, it begins to rise at the same time frame. We rise, look forward, hands up. Palm facing forward, fingers pointing towards the sky.

The movements are repeated 6 times.

Last movement: Feet shoulder-width apart, arms raised up, gaze forward.

When performing this exercise, it is important to remember that the knees and back are straight, there should be a feeling of tension in the tendons. Try to pull your chin forward, due to this your back will be straight. "Vey-chRong"is the fold area (behind the knee) on the back of the leg. It is important that you feel tension or even pain in this area when bending forward. At the same time, when bending, tension occurs in the belt - this is good for the kidneys. This exercise strengthens the back muscles, joints, bones, spine, and activates the initial qi, and thereby protects the body from environmental influences. Strengthens the immune system.

7. Fist pushes with a fierce gaze (to raise the vital spirit and enhance the flow of qi).

7.1. The arms are lowered straight next to the body.

7.2. The left leg moves to the side, wider than the shoulders, feet parallel, sit down lower in ma-boo . At the same time, both hands come together fist Wo Gu* . We place our fists on the belt, elbows pointing back. Look ahead.

7.3. The left fist comes forward, with the base of the thumb pointing towards the sky, with force. At the same time, my toes seem to cling to the ground. The eyes open wide. The gaze is directed to the left fist.

7.4. The hand relaxes and opens. The hand is rotated with the thumb into the ground, then the hand is bent at the wrist and turned palm forward, the elbow slightly rounded and pointed to the left. The palm begins to rotate, drawing a circle in the air, and the elbow is also involved.

7.5. The hand turns palm up. We begin to form a fist. The fingers are closed one at a time, starting with the little finger. Thumb inside. When the fist is formed, the hand begins to rotate, the thumb points to the sky and returns to the belt. Elbow back.

The movement is repeated with the other hand (3 times with the left hand, 3 times with the right hand).

When performing the exercise, it is important to open your eyes wide. This helps open the liver channel. The liver is responsible for tendons. Tendons become more elastic.

When performing the exercise, tension and relaxation alternately change, this helps open the channels of the arms and legs, and strengthens the muscles.

Imagine that qi passes through all channels. Focus your attention on your hands and feet, and direct there qi. This will help remove stagnant negative energy.

8. Heels rise, arms fall freely (getting rid of hundreds of diseases*).

8.1. The left leg is pulled towards the right and placed next to it. The knees gradually unbend and the arms fall freely along the body. Look ahead.

8.2. Palms turn towards the sky. The arms are raised at the sides to shoulder level. Raise your arms even higher, and at the same time rise on your toes. The crown of the head stretches upward, the spine is pulled higher, the lower back is aligned. Inhale.

8.3. Hands begin to turn with palms facing the ground. And they fall freely on the sides. At the same time, the feet fall freely to the ground. Exhalation.

The exercise is repeated 7 times.

With a breath qi rises up to the top of the head and fills all the channels. With an exhalation qi goes down to the feet. The teeth should be pressed tightly together. This circulation qi Serves to smooth out the energy in the internal organs, bringing them back to normal. A channel opens duh-may, the spine relaxes, which helps balance the two energies YIN And YANG.

When performing the exercise, the calf muscles are stretched and relaxed. Due to this, the muscles become stronger.

When you land on your heels, don't do it too hard, hold your fall a little (if you shake hard and hit your heels, you may have problems with unpleasant sensations in your head). When the exercise is performed correctly, the heels are massaged, which has a positive effect on the whole body.

Get rid of hundreds of diseases* - this expression suggests that this exercise helps to cure a lot of diseases (one hundred means a lot).

Final form.

I. The center of gravity is transferred to the right leg. The left leg moves to the side. Feet shoulder width apart. Feet parallel. Stand up straight. The center of gravity is in the middle. Hands spread out to the sides with palms back, fingers diagonally directed towards the ground.

II. The palms turn forward and the hands begin to smoothly collect the ball at the level dantian , arms crossed (one on top of the other with dots laogong , men have the right hand on top, women have the left). We put our hands on the tan tien . The eyes slowly close and the mind calms down. We collect qi V dantian .

III. The eyes open slowly, both arms slowly fall along the body. The left leg smoothly returns to the right.

This exercise helps you get into a harmonious and calm state. Helps you control your qi and his calm movement, the same as at the beginning of the complex.

Text compiled by Alexander Khlebnikov and Victoria Kopylova

4-11-2018, 09:25

Exercises 8 pieces of brocade. Ba Duan Jing|2018-11/1541312211_2_ba_dua_czin.jpg

Description

The complex consists of eight relatively simple exercises. They are great for warming up as they combine breathing and stretching. For many people, Eight Pieces of Brocade provides a complete fitness regime.

1. First piece: Supporting the sky with interlaced fingers - “As you lift the sky with both hands, think of three heaters.”
2. Second piece: Drawing the bow in both directions - “Shoot the eagle right and left with the bow.”
3. Third piece: Regulating the spleen and stomach by raising one hand “By raising one hand, regulate the meridians of the spleen and stomach.”
4. Fourth piece: Turning your head and looking back over your shoulder - “When you look back, five weaknesses and seven damage disappear.”
5. Fifth piece: Shaking the Head and Buttocks to Extinguish the Heart Fire - "Waving your head, wagging your tail - eliminate a hot character."
6. Sixth piece: Hugging the Toes with Both Hands to Strengthen the Kidneys - “Hugging your feet with two hands - strengthening the kidneys.”
7. Seventh Piece: Clenching Fists and Practicing Fierce Glare - "Strike with a full fist with a fierce gaze, increasing force energy."
8. Eighth piece: Raising and Lowering the Heels to Shake the Body and Treat All Diseases - “Press on the tailbone - a hundred diseases will disappear.”

First piece - “Supporting the sky with intertwined fingers”

In ancient times, in order to make it easier to remember the exercises and keep the essence secret from the uninitiated, the masters composed poems for each exercise of this complex. They contain the essence, and from them you can understand the nuances of their implementation.

Here are the verses for the first exercise:

Raising the sky with both hands, think of three heaters.

Execution (simple option)

1. Stand straight, heels together, toes pointed out. You can spread your feet slightly, maintaining their position relative to each other. Your toes should grip the ground so that the arches of your feet are slightly raised. The arms hang naturally along the body. Place the tip of your tongue on the roof of your mouth behind your upper teeth and leave it there for the entire duration of the exercises.
2. Calm your mind and even out your breathing rhythm. Breathe through your nose. While performing the exercise, also look forward in front of you and relax your joints as much as possible.
3. Place your hands in front of your stomach, just below your navel, with your palms open. The fingers should be directed towards each other, and there should be a small distance between them (a few centimeters).
4. Slowly raise your arms up, bending your elbows. Keep your palms close in front of you, facing upward until they reach chest level.
5. At the level of your upper chest, turn your palms down and continue to turn them away from you and up until they turn up again while you continue to push your arms overhead. When you fully raise your arms, interlace your fingers above your head. The palms are turned upward, as if you are “supporting the sky.” Continue pressing upward with intertwined fingers.
6. When you begin to raise your arms, begin to inhale and at the same time rise on your toes, continuing to look forward.
7. As you exhale, slowly lower your arms to your sides. Concentrate on your fingertips as you lower your arms. Your palms should be pointing away from you and ending down.
8. Feel or imagine how qi runs to your fingertips, making them lighter and causing a tingling sensation. Bring your arms back together in front of you as described in step 3 above and repeat the exercise.
9. Repeat the exercise eight times in one session.

Discussion

Supporting the Palate with interlaced fingers helps relieve fatigue, increase lung capacity, strengthen the muscles of the back and lower back, and improve the sense of balance. It also has a general mobilizing effect on the muscles and internal organs of the whole body.

You should also pay attention to the fact that the tongue is raised to the sky. This is an important part of all Taoist practices and has remained a secret for a long time. By raising the tongue, we connect together the Control and Functional channels of the body, closing the Microcosmic orbit.

Although this set of exercises does not begin with a calming meditation, it is necessary to keep your mind calm so that the subtle sensations that arise in the body during the exercises are not drowned out by random thoughts.

This piece of brocade is for the Xianzao (Triple Warmer). By raising your arms above your head, you stretch the muscles of your torso; when you lower your arms, the muscles soften and relax, allowing the unimpeded flow of qi. By repeating the movement, you regulate the circulation of qi in the xianzao. When the organs are relaxed, qi can circulate freely in them. It is believed that qi disorders in sanjiao are the main cause of qi disorders in many organs. If the qi in san jiao is adjusted, the disease will disappear, so this exercise is beneficial for the whole body.

By doing this exercise, you lift your heels off the ground. This helps you develop Yi upward pushing, guiding the sanjiao qi up and down.

By raising your hands up, you concentrate your inner strength in your palms, where all the hand meridians begin.

This is the hidden essence of the phrase: “Raising the sky with both hands.” The ancients believed that the sky was infinity. To lift the sky means to lift an immense heavy thing.

Execution (Buddhist version)

1. The differences between the Buddhist version and the one already described are that the arms need to be raised up through the sides. The palms should also be open and facing upward.
2. Raise your hands until they meet and interlace your fingers. Hold your breath and turn your intertwined palms upward.
3. Slowly rise up onto your toes while raising your clasped palms as high as possible, pushing up against the sky to give your muscles and tendons a good stretch. Imagine that you are lifting a heavy thing. All this must be done in a relaxed state.
4. During a pause that lasts at least six seconds (enough time to penetrate the meridian completely), move your attention along the meridian of the three heaters, which begins with the nail of the ring finger, goes along the top of the hand, forearm, shoulder and neck to the ear, then around the ear and ends at the end of the eyebrow. The meridian is paired with its counterpart and runs along both arms.
5. Slowly lower your hands, palms up, onto your head without releasing your fingers, and lower yourself onto your full foot. Do this relaxed and exhale.
6. When your heels touch the floor, lift your first and second toes up as much as possible, mentally tensing the front of your legs and stomach. Hold your breath.
7. Lower your toes and, as you inhale, rise up onto your toes again, raising your arms up.
8. Repeat the cycle of raising and lowering your arms 3 times, and every other time lower your hands on your head with your palms up or down.
9. Raising your hands for the last time with your palms up, lower them through your sides, as if pressing on a non-existent load. This ends one cycle of the exercise.
10. It is necessary to do four such cycles.

Execution (complicated version)

There are several other options for performing this exercise:

1. While performing the exercise, keep your eyes on your hands. It's much harder to keep your balance this way
2. Do the exercise with your feet shoulder-width apart, with your knees slightly bent. In this case, the calves work differently and it is also more difficult to maintain balance, especially if you also follow your hands with your eyes.
3. Another option is to lower your heels, do not lower your arms, and when you stand on the ground, bend to the right and left. Put your hands down.

Do not do all the options interspersed, first master at least one of them perfectly and only then experiment.

Second piece - “Drawing the bow in both directions”

Verses for this exercise:

Shoot the eagle left and right with a bow.

Execution

1. Stand straight, feet shoulder-width apart, feet parallel.
2. Step your left foot to the side so that your feet are wider than shoulder-width apart.
3. Bend your knees slightly as if you were riding a horse. You are now in horseback position
4. Clench your hands into fists and cross them in front of your chest so that your left hand is on top of your right
5. Straighten the index finger of your left hand, and put the thumb to the side, the other three fingers remain pressed to the palm. Extend your left arm to the side with your palm facing away from you so that you can see the back of it. In this case, the index finger is pointing upward and the thumb is facing away from you.
6. Turn your head and watch the tip of your index finger as you straighten your arm.
7. At the same time, raise your right fist toward your shoulder as if you were drawing a bow. The elbow of the right hand should also be at shoulder level.
8. Inhale as you open your arms and draw the bow. Pay attention to the muscles in your throat; they may become tense during this exercise. Relax them.
9. Return to the position with crossed arms, exhaling as you do so.
10. Repeat the exercise to the right side
11. Do 4 reps on each side.

Discussion

Double Bow Draw helps strengthen the muscles of the legs, chest, neck, shoulders and arms. It also stimulates breathing and blood circulation. The exercise develops the tendons of the hands well and is very useful for arthritis.

This exercise promotes the passage of qi through the meridians of the colon, which starts from the nail of the index finger, goes along the back of the hand, along the outer surface of the forearm, shoulder, neck, above the lip and ends at the right corner of the mouth.

Buddhist version

Do not clench your hands into a fist, but in step 4 imagine and clench your hands as if you were holding a heavy metal ball in front of you, the size of a tennis ball and weighing 10 kilograms. During the movement, slowly sit down on your right leg, bending it at the knee and transferring the entire weight of your body to it. In this case, the toe of the foot should look just below the knee. Turn the foot of your left foot to the left. All these actions should be performed while inhaling; they are similar to the movements of a person shooting a bow.

Then, while pausing, move your attention along the colon meridian. Then, as you exhale, return to the starting position - the horseman's pose: sit evenly on both legs, return your arms to your chest. Repeat the same steps to the left two more times. Then "shoot" three times to the right.

Third piece - “Regulating the spleen and stomach by raising one hand”

Verses for this exercise:

Raising one hand, regulate the meridians of the spleen and stomach.

Execution

1. Stand straight with your feet parallel to each other, either together or shoulder-width apart. Arms hang naturally along the body
2. As you inhale, raise your right arm to the side above your head. The palm should be almost perpendicular to the arm, initially facing the ground, and while lifting, always pointing away from you. At the top point, the fingers are directed to the left. (Accordingly, when you raise your left hand - to the right)
3. When your hand is above your head, press it upward as if you were trying to lift and support something heavy.
4. Look up at your raised arm, this will provide a great stretch for the muscles and tendons in your neck, especially if you look at the back of your hand
5. Turn the palm of your left hand towards the ground and at the same time as you press up, press it down. The fingers of the palm are directed forward.
6. Hold this position for a few seconds and then switch hands.
7. As you lower one hand, raise the other at the same time.
8. Start inhaling as you rise when your hand reaches the level of your lower back. Exhale as you lower your hand.
9. Repeat at least 8 times, alternating hands

Discussion

In this piece of brocade, one hand is raised up while the other presses down. The vigorous countermovement of the two arms simultaneously stretches and stimulates both the muscles and the internal organs, especially the liver, spleen, gallbladder and stomach. This exercise improves the function of digesting food. Regular performance of this exercise is recommended in Chinese literature for the prevention and treatment of gastrointestinal diseases.

During execution, it is necessary to conduct energy along the meridian of the spleen and stomach, which pass along the inner and front parts of the legs and along the front wall of the abdomen and chest.

Execution options

As you press up with your hand, simultaneously press down with your corresponding leg. This will ensure stretching of the entire half of the body.

You don’t have to lower your hand completely (and therefore don’t alternate them), but lower your palm down above your head.

You can also raise your other arm to chest level and lower it down.

Fourth piece - "Turning the head and looking back over the shoulder"

Verses for this exercise:

You look back - five weaknesses and seven damages disappear.

Execution

Stand up straight as described in the previous piece of brocade. The arms are lowered along the body, the hands are relaxed, the fingers and palms touch the hips. Turn your head to the right as far as possible, without turning the rest of your body, try to look back over your shoulder as far as possible.

Inhale as you turn your head. Look back for a few seconds. As you exhale, return your head to its original position. Repeat the exercise on the other side. Do 8 times in each direction.

Discussion

In Eastern medicine, the five weaknesses mean diseases of the five dense internal organs - heart, kidneys, lungs, liver, spleen. These organs are energy centers producing various types of energy. And the seven injuries are illnesses caused by the seven emotions: pleasure, anger, regret, joy, love, hatred and desire. These emotions, when they exceed the norm, disrupt the functioning of the energy system.

As a result, the circulation of energy in the main meridians of the five dense organs, in particular, and in all the main meridians in general, is disrupted. Because of this, the body becomes unhealthy.

For example, anger can cause stagnation of qi in the liver, causing liver dysfunction. However, it is not only the internal organs that are affected by this influence: strong emotions also cause the accumulation of qi in the head. By turning your head from side to side, you open up the muscles, blood vessels, and chi channels in your neck, allowing the chi in your head to flow more smoothly.

Additionally, since you train your feelings and shen to be centered and neutral, you will be able to avoid excessive or extreme emotions along with their negative consequences. In this exercise, you turn your head to look behind you, as if you were looking at all the negativity left behind. In order for qi to move, it is necessary to look back. If you just turn your head slightly, the qi will stagnate in the neck. Regular practice of this "Piece" will regulate the qi in your organs and head, repairing the damage caused by strong emotions and helping to avoid all illnesses.

This the exercise acts simultaneously on all the main meridians, but especially on the two “wonderful” ones - managerial and functional, which together make up the microcosmic orbit, so when performing the exercise, press the tip of your tongue to the roof of your mouth. This will close the microcosmic orbit and allow energy to circulate throughout it. While performing the exercise, move qi with the help of consciousness along the microcosmic orbit.

The fourth piece of brocade also helps in strengthening the muscles surrounding the eye sockets and increases eye mobility, strengthens the neck muscles and prevents diseases and injuries of the cervical vertebrae. It stimulates blood flow to the head and brain, improves balance and eliminates fatigue, dizziness and other central nervous system disorders. This exercise is especially recommended for those who suffer from overexertion and atherosclerosis.

Execution options

To make the exercise more energetic, rotate your torso along with your head. To do this correctly, start the rotation with your lower back muscles, then use your back muscles, then turn your shoulder and then your head.

Fifth piece - “Shaking your head and buttocks to extinguish the heart fire”

Verses for this exercise:

Shaking your head, wagging your tail - Eliminate a hot temper.

Execution

1. Take a horseman's pose (see the second piece of brocade)
2. Place your palms on your thighs, place your fingers on the inside of your thighs, and place your thumb on the outside, pointing back.
3. Lower your head and lean your torso forward
4. At the same time, swing your head and torso to the left, and your buttocks to the right. To make the movement easier, straighten your right leg. Do this while inhaling
5. As you exhale, return to the forward position.
6. Do the same in the other direction
7. Do 16 times in total, 8 in each direction.

Discussion

Extinguishing the fire of the heart means relieving tension in the nervous system caused by stress and not relieved by rest.

Fire (excess qi) in the middle tan tien at the solar plexus can also be the result of poor diet, breathing polluted air, or lack of sleep. It often causes pain in the heart, which is why it is called xin huo ("heart fire"). When excess qi accumulates and stagnates in the middle tan tien or heart, the best solution is to move this fire to the lungs, where it can be regulated and extinguished by even breathing.

According to the Five Elements theory, Fire destroys Metal, but Metal can absorb heat and control Fire. The lungs correspond to Metal, and the heart to Fire, so the Metal of the lungs can conquer the Fire of the heart. By holding your hands on your knees with your thumbs back, you expand the chest, and by moving from side to side, you open up the lungs and thus absorb excess qi from the middle Tan Tien, calming the Fire. By doing this, you also increase blood circulation, which will prevent any numbness or pain in your feet.

Make sure that your head does not drop while turning. The head, neck and spine should be on the same straight line. When you "press down hard" on one knee, you compress the lung on that side, relaxing and opening the lung on the other side. The lungs work like a blacksmith's bellows.

This exercise affects the meridians of the heart (goes from the tip of the little finger along the inside of the finger, along the palm, along the inside of the arm to the armpit and from there enters the body, into the heart) and lungs (goes along the inner surface of the thumb, along the inside of the arm to the shoulder , along the shoulder and under the collarbone, in the area of ​​the clavicular fossa goes deep into the lungs).

Execution options

1. You don’t have to lean forward, but rather turn your body left and right, pressing down on your knee.
2. Bend your upper body forward and rotate it in an arc from left to right. At the same time, turn your head from left to right. This is left-hand traffic. With right-handed, the entire sequence of movements is reproduced in the opposite direction.

Sixth piece - “Crapping the toes with both hands to strengthen the kidneys”

Verses for this exercise:

Hug your legs with both hands - Strengthen the kidneys.

Execution

1. Stand straight, feet shoulder-width apart or less, feet parallel to each other
2. Place your hands on your lower back, with your palms on your kidneys and your thumbs on your stomach.
3. Exhale and bend back.
4. As you inhale, lean forward and grab your toes with your hands, pulling them up. Try to keep your legs straight.
5. If you are unable to reach your toes, touch your ankles with your fingers.
6. As you exhale, return to the starting position
7. Do 8 reps

Discussion

By stretching and contracting the muscles of the lower back and back, we prevent and relieve tension. This exercise also improves the functioning of the kidneys and adrenal glands. If you suffer from overexertion and arteriosclerosis, it is recommended not to tilt your head too far forward during the exercise.

Exercise strengthens not only the kidneys, but also the bladder and genitals. In Eastern medicine, “kidneys” refers to the entire genitourinary system.

The kidneys, located under the two main muscles of the back, are the seat of the Primordial Jing (Yuan Jing). If they are healthy and strong, the original jing is preserved and strengthened. Only then will they be able to produce Primordial Qi and revitalize your body. By leaning forward and grabbing your feet with your hands, you tighten your back muscles and block the flow of qi in the kidney area. When the tension is released, the flow of qi resumes, removing any existing stagnation. This exercise is a great way to massage the kidneys and increase the flow of qi in them, as well as in the back muscles and spine. When the kidneys are strong, the Original Qi is also strong. When the Original Qi is full and strong, the body is able to form a powerful shield of Defense Qi to protect against colds.

When you bend over, your entire body contracts slightly and your kidneys are especially stimulated. When you straighten up and extend your arms, the mind thinks about extending your hand and foot. This action of mind and body directs qi to all tendons. When you bend, part of your attention (and part of the qi from the kidneys) is drawn to the sacrum. This chi enters the spine through the openings in the sacrum and flows down the spine as you straighten up. Eventually, the chi will fill and revitalize the entire skeleton.

The main meridians in this exercise- meridians of the bladder and kidneys. The first from the little toe along the sole stretches to the heel, then rises along the back of the leg to the buttock, to the tailbone, then up along two lines parallel to the spine, which connect at the back of the head, go together to the crown, and then descend along the forehead to the inner corners of the eyes . The second one goes from a point in the center of the foot, rises to the inside of the ankle, also goes along the inside of the leg, along the front of the abdomen and chest to the collarbone. This meridian runs close to the center line of the abdomen and chest.

Execution options

As you lean forward, grab your ankles and press into your legs as much as possible. As you rise up, run your hands along the backs of your legs, buttocks, and until your hands are positioned on your lower back.

The seventh piece - “Clenching your fists and practicing a fierce look”

Verses for this exercise:

Strike with a full fist and a fierce look,

Increasing power energy.

Execution

Step your right foot to the side and lower yourself into horseback position.

Clench your hands tightly into fists and place them at your sides. The fist should be turned palm up.

With your right fist, perform a slow punch to the right side. As you punch, rotate your fist so that when your right arm is fully extended, your palm is facing down.

Open both eyes wide and glare in the direction of the fist movement at the imaginary opponent. Return your hand to the starting position.

Strike as you exhale, inhale as you return your arm to the starting position. Do the exercise on the other side. Do 8 reps.

Discussion

This "Piece" teaches you how to lift your spirit of life. When the spirit is lifted, the flow of qi and muscle strength increase. As your Shen spirit rises and your strength increases, the energy will fill your entire body right down to the surface of your skin. In other exercises, you focused your attention and concentrated your qi. Now it is important to perform this "Piece" as it removes all stagnant qi and directs it into the skin. Focus I is the key to success. If you manage to form a very expressive image of a strong push, your Yi mind will direct the qi into your hands and feet to make the blow powerful.

This exercise is actually a striking technique and is designed to penetrate all the meridians in the body using internal strength.

During the strike, direct the energy accumulated in the lower Tan Tien to the point of impact. If the flow of energy is powerful enough, it will be able to break through all the meridians in its path. Gather energy in the lower tan tien as you inhale.

The gaze helps control the direction of the flow of internal force to the impact point.

Execution options

You can strike not only to the sides, but also forward.

Eighth piece - “Raising and lowering the heels to shake the body and cure all diseases”

Verses for this exercise:

Press on the tailbone - a hundred diseases will disappear

Execution

1. Stand at attention, legs together, straight. The arms hang freely at the sides.
2. Inhale and at the same time rise on your toes, your eyes should look straight ahead or slightly up
3. As you exhale, lower both heels to the ground
4. Repeat 8 times
5. Place your hands on your lower back (as in piece 6) and do 8 more lifts

Discussion

This “Piece” is designed to “smooth” the Qi from the top of the head to the soles of the feet. By rising on your toes, you stimulate the six chi channels that are connected to the internal organs.

By performing it in a complicated version, we stimulate the movement of qi along the microcosmic orbit, which also normalizes the distribution of qi throughout the body.

Options

Do the exercise in two stages:

1. As you inhale, you lift the energy up into your chest. To do this, you need to tuck your stomach and mentally lift everything inside: air, energy, etc. At the same time, the chest expands. Then, exhaling, squat down on your full foot. As you exhale, the opposite effect is performed: you need to stick out your stomach and lower the energy down into your stomach. The back is straight, arms are freely lowered. When you have squatted and exhaled, take a new breath in deeply and jump up as high as possible, raising the energy upward. Land softly, first on your toes, then on your heels. After this, exhale. In total you need to make four such jumps.
2. Then, while inhaling, raising yourself onto your toes as much as possible, place four fingers of both hands on your tailbone and massage it. Hold your breath. While pausing, press your fingers from below on the tailbone, lightly tighten the muscles of the anus and mentally drive the energy along the spine up to the top of the head. At the same time, straighten your back, slightly pull your chin towards your neck so that the top of your head looks straight up, and turn your inner vision to the top of your head. As you exhale, gradually lower yourself onto your full feet and at the same time mentally lower the energy down the front middle meridian, stopping pressing on the tailbone, relaxing the muscles of the anus. You must exhale through the nose, because at this time the tongue should be pressed to the palate, closing the Small Celestial Circle. Lower the energy to the lower dantian, ending with the exhalation. At the end of the exhalation, be sure to slightly raise the anus.

Health qigong. Ba duan jin (ba duan jin) or 8 pieces of brocade - One of the most popular methods of traditional psychophysical gymnastics in China, qigong, which is widely practiced

Ba duan jing (ba duan jin) or eight pieces of brocade - One of the most popular methods of traditional psychophysical gymnastics in China is qigong, which is widely practiced by the masses. The set of exercises is widespread in Taoist, Buddhist and lay schools in China. Its long and effective existence has led to the fact that it is practiced by almost all segments of the population (young, old, healthy, sick, martial artists, etc.). Ba Duan Jing has a history of more than a thousand years. According to legend, it was created by the famous and great ancient commander Yue Fei (岳飛) to improve the general physical training of soldiers. It is now used to maintain and improve health, as well as to prolong life.

There are many exercise options and they are presented on this site.

The main content of the system is dynamic breathing and physical exercises combined with concentration. Strengthening tendons and muscles, increasing human energy with the help of internal strength. With regular practice, exercises will have a powerful harmonizing and healing effect on a person.

Wants to live a long and active life without illness.

Has it, but wants to get rid of chronic diseases.

Strive to strengthen mental health, patience, physical strength, and gain flexibility.

Balance Yin and Yang in your body and mind.

In general, it is easy to learn, safe, has no contraindications (except for those described below), has no age restrictions, and the conditions for practice are minimal. For the effectiveness of the exercise and focusing the mind on managing internal strength, it is better to do it in the morning (not necessary, for example, I like to do the same before bed, and I noticed that I sleep like a baby), in a quiet place, with clean air, that is, before doing it, ventilate the room, without drafts , ideally in the fresh air.

The entire complex does not require compliance with any restrictions or important conditions, but it is still recommended:

moderation in sex (you shouldn’t have sex immediately after sex);

do not exercise if you have an energy or mental disorder (fever, exacerbation of a chronic disease, while intoxicated or after high psychological stress);

Women during menstruation should not practice this complex; during pregnancy only under the supervision of a specialist.

Many may ask:

So which one should you choose? After all, you always want to start right away with the best.

Personally, I am working on a version from Van Ling’s book, I just bought it five years ago. I would advise you to simply trust your intuition, one thing I will say is that the sitting complex is intended for sick and weakened people. The main thing I understood not only from this system, but from life in general:

“You need to take the first step and choose the direction of the path and it will lead you exactly to the place you wanted to get to. I have never seen it any other way.”

An example of the complex:

Video Ba Duan Jing - Eight Pieces of Brocade Shaolin Style.Medical option. Performed by Shaolin Monastery physician Chen Shichhao. Recorded in2007 in the guest house of the Russian Center at the Shaolin Monastery.