palm - open, but there is no tension in it, there is a hole in the middle of the palm, 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 fingers) are bent. Index and thumb are straight. The hand is straight, bent at the joint and relative to the forearm is at an angle of 90° . The thumb points to the side, and the index finger points up.
tiger paw - the first and second phalanges of the fingers are collected, 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, it does not bend to the side.
fist wo gu - thumb presses on the base ring finger, the remaining fingers gather and squeeze the thumb with force.
rack ma-bu - Feet parallel to each other, the width of the stand is the length of three feet. The back is straight, the body should not fall forward or backward, the lower back is rounded, the body weight is in the middle, the legs are bent at the knees and in the hip part, as if we are sitting on a chair.
dan tien - an energy center located in the abdomen, two finger widths below the navel.
tu dan tien (heart center) -located in the center of the chest at the level of the heart.
bai hui - dot on top. If the top of each ear connects in a straight line upwards, then we find this point.
lao gong - the point at which the middle finger hits when it bends and presses the hole 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 to the navel.
do may - Posterior canal. It starts from the Hui-yin point, passes through the middle of the back along the spine, through the top of the head, the Bai-hui point to the face. It ends at the Chun Jian point under the upper lip.
jen-may - Anterior 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 lowered along the body. The chest and abdomen are relaxed, the chin is pulled inward a little. The tip of the tongue is pressed against the upper palate. Look ahead.
II. The center of gravity is transferred to the right leg. Left leg goes to the side, shoulder width apart, feet parallel. The center of gravity smoothly moves to the middle.
III. Hands smoothly diverge to the sides, rising to the level of the thigh , palms* back.
IV. knees bend, at the same time, the hands turn palms forward and begin to slowly converge together and form a ball at the level dan tien*, while the palms are turned to the body, the distance between the fingers is one fist, the eyes are slowly closed.
The back is straight, the crown is as if suspended by a thread. Shoulders are down, elbows are relaxed. The chin is slightly pressed against the neck. The tip of the tongue is slightly pressed against the upper palate. The loin is rounded. When the knees are bent, the body is bent at the hip part, as if we are sitting down on a chair. The body, chest and abdomen are relaxed ( tune in to classes: inhale and exhale slowly. Keeping attention intribute,directing himqiattention. We stand for a few minutes).
1. Both hands push the sky (for adjusting the triple heater).
1.1. The eyes slowly open, the hands go down, continuing to hold the ball, the palms turn to the sky. The gaze goes 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 turn palms outward. Hands rise above the head, in front of the face in an upward direction, the gaze is also directed upwards, the head tilts back a little. Inhalation begins at 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. We fix the position, stretch a little. The chest opens, the stomach is drawn in. The back is slightly arched. Next, we relax.
1.4. Body weight slowly drops lower, knees bend. At the same time, the arms disengage and smoothly fall down to the sides. Hands seem to pick up the ball in front of the body. Exhalation.
The movements are repeated 6 times (at one time the arms are raised and lowered).
This exercise activates three areas of the body: the groin area, the navel area, the diaphragm area, the so-called "three heaters" - sanjiao. Stretching up, you stretch pectoral muscles and abdominal muscles. When the arms are raised, the back bends, the arms and body seem to become longer. The tendons are stretched. The abdomen is drawn in. These movements well help to restore the vertebrae of the neck, as well as align the back and solve problems associated with malaise in the shoulder joints. It is important to perform movements smoothly (tension and relaxation), which allows qi freely passes through the channels from the bottom up.
2. Pull the bow left and right (to strengthen the kidneys and lower back).
2.1. Hands below, as it were, pick up the ball. The weight of the body is transferred to the right leg. The left leg moves to the side, twice the width of the shoulders. At the same time, the arms open, the elbows are directed back, the little fingers slide along the body, at waist level. The palms are directed upwards.
The center of gravity smoothly moves to the middle. The legs are straightened. forearms hands are crossed at chest level, left hand placed on the right hand.
2.2. We sit down in the rack ma-boo*, at the same time, the hands begin to diverge into different sides, at shoulder level. The fingers of the left hand are bent fist number 8*(in Chinese) and push to the side to the left - palm forward, forefinger left hand pointing up, thumb open. The fingers of the right hand are folded in such a way that they look like tiger paw*. The right hand “pulls the bowstring” 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, buttocks are “picked up”. It strengthens the back muscles and increases circulationqiin the kidneys. The arm is not quite straight, the elbow is slightly bent, this will allow the energy to flow freely. But at the same time, you need to create an effort in the brush as if you are pulling a bowstring. The elbow is at shoulder level. But do not raise your shoulders, they should be lowered. Stretch the string, help the movement with your thought, concentrate your mind - this helps the movement.qi.
2.3. The weight of the body moves to the right leg, the body turns slightly to the right by 30 0. Simultaneously right hand straightens and describes an arc, both arms open, shoulders are relaxed, hands are pressed to the sides from themselves at shoulder level, fingers are directed upwards, gaze is directed to the right.
2.4. The left leg is pulled to the right and placed next to it. At the same time, the palms turn to the ground. Hands smoothly go down and pick up the ball. The fingers are pointing towards each other. Look ahead.
Left and right 1 time.
When doing the exercise last time, the right leg is substituted shoulder-width apart, hands below hold the ball, look forward.
It is important to remember that when you step to the left with your left hand over your right, when you step to the right, your right hand is on top of your left. This exercise helps to stretch the tendons and thereby open the channels of the hands. Rackma-boostrengthens the muscles of the legs.Channel do 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 lifts (for spleen and stomach)
3.1. The left hand smoothly rises, turns at chest level, in front of the face with the palm away from you and rises in a small arc above the head, the palm looks at 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 the level of the thigh, while the elbow looks back, and the fingers are turned forward. At the same time, the center of gravity moves to the right, with the left hand the left leg rises, the knee rises to the level dan tien, the toe is relaxed and points down. Look ahead. Chest opens, back arches, shoulders gather. The abdomen is drawn in.
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 dan tien, palm to the ground, right hand rises to the level dan tien. The knees are slightly bent and the hands pick up the ball from below. The fingers are pointing towards each other. Fist distance between fingers.
The movements are repeated (left and right 1 time) 3 times.
Last movement: the right leg drops to the width of the shoulders, the feet are parallel, the knees are slightly bent, the hands meet at the level dan tien, palms press into the ground, look ahead.
Make sure that the elbows do not extend to the end, so as not to interfere with natural movement.qithrough the channels, and the palms are open. Feel the resistance as you push with your hands. Tendons and muscles are stretched and strengthened. So this movement stimulates circulationqiin the stomach and spleen. When performing a movement, you do them, sometimes with tension, sometimes with relaxation - this helps to open the channels, and the internal organs are also massaged. There are points on the body on the sides, they are activated (massage).
Exercise helps the spine, it becomes flexible, salts go away, the condition becomes better.
4. Look back (get rid of five weaknesses and seven injuries *).
4.1. The knees slowly straighten out.
Hands begin to open with palms back, diagonally strictly on the sides, fingers pointing to the ground, head straight, look forward.
Hands begin to twist, palms up, and a little back. Little fingers help twisting. At the same time, the elbows also twist and look down. The shoulder blades come together rib cage is revealed. inhale. At the same time, the head turns to the left. Looking back. At the same time, the head is “suspended” by the top of the head, make sure that it does not fall back. The back should be straight.
4.2. The knees bend a little. At the same time, the hands come together with palms to each other, at the level of the abdomen, turn to the ground and press down, as if a book is closing. Fingers slightly pointing up, looking forward. Exhalation.
The movements are repeated 3 times in each direction.
Keep the attention inside you, keep the free circulation qiin internal organs.
When the arms are twisted and the head turns, the chest opens, this movement sets in motion cervical vertebrae which helps to prevent diseases of the neck, spine and shoulder joints and also 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, tilts and swings 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, twice the width of the shoulders. Hands go down, fingers pointing to the ground. We sit down in ma-boo , feet parallel. At the same time, the hands pick up the ball at waist level. Raise your hands to chest level, palms up, fingers pointing towards 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 look slightly up and to the sides. The gaze is directed to the sky.
5.3. knees bend like ma-boo . Hands on the sides fall and lie on the middle of the thigh, the elbows are turned to the sides and up, and the fingers look inside the thigh. Look ahead.
5.4. We rise a little. The weight of the body is transferred to the left leg, lean to the side to the left.
The spine, crown of the head, coccyx and right leg are on the same straight line. Keep your attention on the spine, you need to be aware of it. The body leans parallel to the floor to the left leg, the gaze is directed to the toe of the left leg.
5.5. Body weight shifts to the right. The body begins to slowly move to the right, the gaze moves to the heel of the left foot. The back is straight.
The neck, coccyx and right leg in this movement on one straight line, the vertebrae stretch, try to do more amplitude of movement. The coccyx seems to wiggle.
5.6. The body turns, rises and becomes tilted to the side in right side. Now the back and crown are parallel to the left leg. The body rises straight, the knees straighten and we sit down again. Look ahead.
Keep your attention on your feet, it will help you to take root
We got up, leaned to the right. Tilt always in the direction from where you got up. The movements are repeated 3 times in each direction.
This exercise helps to normalize the flow qi V " that-tributary" (heart center). The channel opens doo-may", which allows you to remove the fire from the heart. It also enhances blood circulation, relieving numbness and pain in the legs.
6. Push down into the ground, lift up to the sky (to strengthen the muscles of the back, kidneys and increase immunity).
6.1. The center of gravity is transferred to the right leg. The left leg is pulled up and returned to initial position(shoulder width, feet parallel). At the same time, the arms, palms up, rise to the sides above the head.
6.2. Hands converge above the head with a house, fingers towards each other, but do not touch each other. Hands fall in front of the body, as if pressing down, reach the chest.
6.3. Hands turn palms up to the sky. Fingers alternately, starting with the little finger, go behind the back. Hands lie on the lower back while the fingers look towards each other, the hands press with the force with which you would massage. Keep your attention on the kidneys, at the point min-men*, and on points yunquan on the soles of your feet.
6.4. Hands slide down the lower back, reach the buttocks and at the same time with a tilt, slide along the back of the legs. When the hands reach the foot (while the head looks forward as far as possible), the hands begin to turn around, and we put them on top of the foot ( if you do not reach the foot, then you can put your hands on the tibia). Hold this position for a few seconds.
6.5. Then lean even deeper and begin to raise your hands, while the body remains in place, when the hands reach the head, at the same time it begins to rise frame. We rise, look forward, hands up. The palm is directed forward, the fingers are directed to the sky.
The movements are repeated 6 times.
Last movement: Feet shoulder-width apart, arms raised up, look 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 the chin forward, due to this, the back will be straight. "Wei-chrong” is the fold area (behind the knee) on the back of the leg. It is important that you feel a stretch or even pain in this area when you lean forward. At the same time, when tilting, tension occurs in the belt - this is good for the kidneys. This exercise strengthens the back muscles, joints, bones, spine, activates the initial qi and thereby protects the body from the effects of the external environment. Strengthens immunity.
7. The fist pushes with a furious look (to raise the vital spirit and increase the flow of qi).
7.1. The arms come down straight next to the body.
7.2. The left leg moves to the side, wider than the shoulders, the feet are parallel, we sit down lower in ma-boo . At the same time, both hands are going to Fist Wo Gu* . We put the fists on the belt, the elbows are directed back. Look ahead.
7.3. The left fist comes forward, with the base of the thumb to the sky, with effort. At the same time, the toes seem to cling to the ground. Eyes open wide. The gaze is directed to the left fist.
7.4. The hand relaxes and opens. The hand is turned with the thumb to the ground, then the hand is bent at the wrist and turned palm forward, the elbow is slightly rounded and directed to the left. The palm begins to rotate, drawing a circle in the air, while the elbow is also involved.
7.5. The hand is turned palm up. We begin to form a fist. The fingers are closed alternately, starting with the little finger. Thumb inside. When the fist is formed, the hand begins to rotate, the thumb looks up 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 to open the liver channel. The liver is responsible for the tendons. The tendons become more elastic.
When performing the exercise, tension and relaxation alternately change, this helps to open the channels of the arms and legs, and strengthens the muscles.
Imagine that qi passes through all channels. Focus your attention on the hands and feet, and direct your qi. This will help remove stagnation of negative energy.
8. Heels rise, hands fall freely (getting rid of hundreds of diseases *).
8.1. The left leg is pulled to the right and placed next to it. The knees slowly unbend and the arms freely fall along the body. Look ahead.
8.2. Palms turn to the sky. Hands rise at the sides to shoulder level. Hands rise even higher, at the same time rise on your toes. The crown of the head stretches up, the spine is stretched higher, the lower back is aligned. Inhale.
8.3. Hands begin to unfold with palms to the ground. And fall freely on the sides. At the same time, the feet are freely lowered 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 exhalation qi descends to the stop. Teeth should be tightly pressed. Such a circulation qi serves to smooth the energy in the internal organs, bringing them back to normal. Channel opens doo-may, the spine relaxes, which helps to balance the two energies YIN And YAN.
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 very hard, hold your fall back a little (hard shaking and hitting your heels can cause problems with unpleasant sensations in the head). When the exercise is performed correctly, the heels are massaged, this 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 (a hundred means a lot).
Final form.
I. The center of gravity is transferred to the right leg. The left leg moves to the side. Legs shoulder width apart. Feet parallel. Stand up straight. Center of gravity in the middle. Hands diverge to the sides with palms back, fingers diagonally directed to the ground.
II. The palms turn forward and the hands begin to smoothly collect the ball at the level dan tien , arms crossed (one on top of the other with dots laogong , for men, the right hand is on top, for women, the left). I put my hands on the dan tien . The eyes slowly close, the mind calms down. Collecting qi V dan tien .
III. Eyes slowly open, both hands slowly lower along the body. The left leg smoothly returns to the right.
This exercise helps to come to a harmonious and calm state. Helps control your qi and his calm movement, the same as at the beginning of the complex.
Text compiled by Alexander Khlebnikov and Victoria Kopylova
“By performing the Ba Duan Jing complex between morning and afternoon, one can find harmony with the Universe.”
Gao Lian, Ming Dynasty (1368-1644)
Wellness complex Chinese gymnastics"Eight pieces of brocade", or otherwise "Eight pieces of brocade" has been known for over two thousand years. These exercises, similar to silk in their perfection, are unusually simple, but at the same time they carry a strong charge of vivacity and health.
The pearl of wellness Qigong, the Ba Duan Jing complex, is useful for a very simple reason. It was developed by doctors of Traditional Chinese Medicine (TCM) for their patients. The task was to eliminate the undesirable effects of stagnation, pain, and discomfort, to help the patient recover as soon as possible after a serious illness, and to help the healthy person strengthen his strength, endurance and harmonize the internal energies of the whole body.
During execution, your arms, legs, the whole body, as if pressing the magic buttons of active points, pass through all the meridians. They harmonize, launch all stagnant currents and forces of the body. By the way, it is very important to perform all the exercises with perfect accuracy in order to achieve the maximum therapeutic and healing effect.
These exercises are beneficial for respiratory system, joint mobility, strengthen legs and arms, nervous system. Positively affect the activity of the heart and blood vessels, cure osteoporosis and coronary atherosclerosis, strengthen immune system, slow down the aging process, improve mental state. Isn't it a miracle?
Nevertheless, all of the above should not lead the reader to the idea 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." Gymnastics "Eight segments of brocade" wonderfully replaces morning exercises. It can be performed at any other time of the day. Since these exercises use and harmonize your body's own energy, they can even be done before bed! By harmonizing the forces and Qi flows of your body, you will sleep better and sounder. Just do not perform 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 consider a form that is performed while standing.
As with all qigong exercises, there is one restriction for the "8 pieces of brocade" - it cannot be done in the wind. During exercise, the pores of your body open up, allowing access for the pathogenic wind. So be careful when choosing a place for exercising if you are going to do them on the street. In the room, do it where it is most convenient for you!
To complete the complex, there is no need for any additional funds: rugs, clothes ... That is why, in China, it is often performed right at the workplace if you want to dispel fatigue or relieve drowsiness.
The complex is extremely simple and accessible to both children from the age of five and very old people. Just try!
You can see all the details of the technique, the involved energy meridians and points in the following video, prepared by the "All-China Health Qigong Association".
Direct link for those who do not have a video.
A small reminder for the correct implementation of the complex
- When performing exercises, the tongue lies on the upper palate immediately behind the teeth. Lips tightly closed.
- Exercises are done in complete silence.
- All exercises are done to the left. Except the fifth.
- Exercises cannot be done in the wind.
- During the exercise, you need to keep count to yourself.
- Exercises are done without interruption - from beginning to end, as smoothly as possible.
- Exercises must be done at your own pace, at a pace that is comfortable for you.
- Restrictions on age, execution time, physical condition No. It is not advisable only to do during the acute course of the disease.
- After completing the complex, it is desirable to stay a little in mental and physical peace.
- This complex was developed by the Grand Master Bodhidharma (or Damo), the founder of the teachings of Chan and the first patriarch of Chan - Buddhism, the name Zen Buddhism is often used. The complex was developed over 1500 years ago. Damo made a huge contribution to the development of the Shaolin Monastery and its world-famous Kung Fu, passing on to the monks, according to legend, a set of exercises of 8 pieces of brocade and other Qigong practices.
– 8 pieces or (brocade pieces), refers to wellness qigong and is the pearl of all wellness practices. The complex is a harmonious combination of simple physical movements, psychological regulation and deep breathing.
- The characteristic features of the Ba Duan Jing complex are a set of safe exercises that are performed slowly, smoothly, widely and consistently. Movement should be fluid, relaxed and natural.
- The Ba Duan Jing complex is a rhythmic combination of tension - relaxation, dynamism and inertia. The connection of the body and mind is one of the main requirements of the Ba Duan Jing complex, it contributes to the formation of vital energy.
– These exercises allow people to maintain a healthy good health and increase energy resources, and helps people with poor health to restore and strengthen it, it can be done by people of completely different ages, including those with a very low level of physical fitness.
- The simplicity of the proposed exercises, unlike other Qigong systems, is extremely accessible in terms of its movements, requires a small area for training and does not require complex methods of concentration at the first stages. It should be noted that the correct position, calm breathing and reasonable relaxation of the body and mind already ensure the correct circulation of Qi and give a powerful healing effect.
- Regular practice significantly improves the tone of the body, relieves fatigue and stress, contributes to the regulation of metabolism in the body, which affects the reduction of excess weight.
– The implementation of the complex leads to the harmony of the “external” and “internal”, cleanses and opens the energy channels through which the Qi energy moves, improves the movement of blood in the blood vessels and the movement of lymph in the lymphatic vessels, improves the condition of the musculoskeletal and digestive systems.
– Adequate exercise stress, adjustable depending on the level of preparedness of those involved in the amplitude and pace of the exercises, creates a feeling of "muscle joy". At systematic studies there is a significant decrease in the deformation of the spinal column, an improvement in its mobility, strengthening of tendons, ligaments, bones, an increase in muscle strength, an increase in the range of motion in the joints, which is in a good way prevention of osteochondrosis, radiculitis and arthritis.
– Studies by Chinese scientists have shown that those involved have an improvement in cardiac activity, stabilize arterial pressure increases endurance to physical stress.
When exercising in the blood of those involved, it lowers the level of cholesterol, which ensures the prevention of atherosclerosis.
– An essential feature of this system of exercises is the harmonious training of all body systems, including the central nervous system. It promotes concentration of attention, development of memory, the ability to control one's physical and mental state, which makes it possible to attribute Ba Duan Jing to one of the optimal options for motor psycho-regulation.
– Ba Duan Jing establishes the correct circulation of Qi through correct, relaxed positions and a strictly defined sequence of movements. The feeling of Qi, and then the feeling of Qi circulation will come by itself in the process of performing the exercises of the complex.
“Psychically, Ba Duan Jing allows you to develop an amazing purity and calmness of consciousness – this is extremely necessary both for self-development and in everyday life.
- This complex should be included in the daily schedule of life, which will allow you to maintain a healthy body and good spirits until old age.
- A characteristic feature of this complex is that starting to practice it in young age and spending 15-20 minutes a day, you can maintain joint mobility, body vigor and peace of mind until old age. The complex is rightly called the complex of youth and longevity.
Introduction, setup, starting position
Each shape starts with a Starting Position (IP)
IP: the body is relaxed, the arms are down, the chin is slightly lowered, the shoulders are lowered, the legs are shoulder-width apart, there is a slight smile on the face, the tip of the tongue touches the palate.
During the execution of the complex, nothing should be distracting. The mind is calm and relaxed, the attention is within the body.
Regular exercise will help strengthen the body and mind, fill the body with Qi energy, eliminate weakness and soreness in the body.
Breathing during the execution of all forms is free.
1. We stretch up, Raise the sky.
IP. Raise your hands slightly through the sides, then lower them down with the body tilted forward down, as if we are picking up a ball, we connect our hands into a lock. We raise our hands in the lock up above our heads. We stretch the whole body, rise on toes, fixation. We relax, hands through the sides smoothly lower first with palms up, then turn down. IP.
Exercise Works on Triple Warmer
2. Archer
IP. Left leg to the side (Rider Pose). We embrace with our hands in front of us (the left hand is closer to the body). We draw the bow. We pull the elbow of the right hand back, the left hand forward, we look at the target. Maximum tension and stress. Relaxation. IP. Do the same for the other leg.
Exercise improves the functioning of the lungs and large intestine.
3. Embrace the void, push the mountains
IP. Left foot step forward. We make a hugging movement with our hands (left hand on top). Hands to yourself, the left leg straightens and remains on the heel, the toe is raised. The left hand goes back (the palm seems to push something away), the right hand is in front of you. We push mountains with our hands. At the same time, turn the toe of the left foot to the left 90 degrees. We transfer the weight of the body to the left leg, the right one is free, on an elongated toe. Fixation, maximum tension and stretch. IP.
The same for the right hand.
Exercise has a general strengthening effect on all organs.
4. Raise a star to the sky
IP. Left leg to the side, bend at the knee, right straightened and extended. The left hand is clenched into a fist at the level of the waist, the right hand is bent at the elbow in front of us as if holding a shield. We lower (bend down) to the left leg, the right hand with the palm parallel to the floor. Slowly move your hand along the floor, changing the stance to the right. We bring the hand to the right leg. We scoop up a star in a fist. We raise the fist up, open the palm, the left hand goes down, the palm is parallel to the floor. Stretch to the side. Fixation. We bring our hands back: the right one is at the waist in a fist, the left one holds a shield in front of him. We also repeat the movement on the other side. IP.
Exercise improves the functioning of the stomach and spleen.
5. The rider stretches his back
IP. Step left foot to the side. (rider posture). We rotate our hands in a circle, put them on our knees, elbows look up. With the body we make a circular slope from the left leg to the right, alternately straightening the arms at the elbow. In the final position, one arm is straightened, we look at the leg of the same name. We repeat the movement on the other side. At the end point of the movement, fixation of the body and maximum stretching.
Exercise improves the functioning of the heart and small intestine.
6. Big tree.
IP. Step to the side with your left foot. (pose of a rider or mabu). Hands in front of you, holding the ball at the level of the middle dan tian. We make a rotational movement of the body while holding the position of the hands, first in one direction and then in the other direction. IP.
The exercise works with the anterior and posterior medial channels, zhenmai and think.
7. Punch
IP. Step to the side with your left foot. (rider posture). We turn to the left, the left leg is bent at the knee, the right is straight. Hands roundabout to the sides we make a blow with our fists, at the end of the maximum tension.
We turn to the right side, respectively, we change the stance of the legs.
A similar movement with hands clenched into fists to the sides. We turn the body forward, the posture of the rider. Alternately, we strike forward first with the left then with the right hand, then, again with a circular motion of the hands, we strike to the sides, then. IP.
Exercise improves the functioning of the liver and gallbladder.
8. Pulling the legs activate the kidneys
IP. Hands through the sides up we pass the ball through the top of the head. We lead to the feet, lean forward. We grab socks, 3 light sips, legs are straightened at the knees. On the back side of the legs we raise our arms along the body to the waist. We lean back on the kidney area, again lower ourselves along the back side of the body with our hands down, bend over, hold the ankles with both hands, lightly squeeze 3 times .. Raise our arms along the body to the kidney area, tap our heels on the floor. IP.
Exercise improves the functioning of the kidneys and bladder.
9. Cleansing the liver
This exercise is aimed at energetic cleansing of the liver.
The complex of 8 pieces of brocade strengthens the ligaments and tendons, and from the point of view of Chinese medicine, the liver is responsible for the condition of the ligaments and tendons in our body.
Therefore, after completing the complex, it is recommended to cleanse the liver.
You need to put your hand on the liver and imagine bad, gray Qi, leading it along the intestines 18 times, bring it out of the body into the ground.
10. Filling the body with the Qi of the sky
After completing the complex and cleansing the liver, it is necessary to fill the xia-dan tian Qi of the cosmos from 4 to 8 times, more than a multiple of 8, 16.32.
This exercise helps energize the body.
11. Qigong of spontaneous movements or (letting go of the body)
This exercise belongs to the simple, but very effective methods self-regulation, self-healing and helps the body to harmonize.
It is recommended to relax the body as much as possible, and concentrating on its awareness from the top of the head to the feet, perform it for 5-7 minutes, not only after the complex, but also as an independent exercise for self-regulation.
12. Breathing exercise
Breathing exercise for achieving psycho-emotional balance, relaxing the body and calming the mind: It is recommended to perform movements gently, smoothly, flowing like water, with a concentration of attention on the movement itself.
Health qigong. Ba duan jin (ba duan jin) or 8 pieces of brocade - One of the most popular methods in China of traditional qigong psychophysical gymnastics, which is widely practiced
Ba duan jing (ba duan jin) or eight pieces of brocade - One of the most popular methods of traditional qigong psychophysical gymnastics in China, which is widely practiced by the masses. The set of exercises is widespread in Taoist, Buddhist and lay schools in China. A 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 more than a thousand years of history. According to legend, it was created by the famous and great commander of antiquity, Yue Fei (岳飛), to improve the general physical training soldier. Now it is used to maintain and improve health, as well as to prolong life.
There are many options for exercises and they are presented on this site.
The main content of the system are dynamic respiratory and physical exercise 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 long and active life without disease.
Has, but wants to get rid of chronic diseases.
Strive to improve mental health, patience, physical strength, acquire flexibility.
Balance Yin and Yang in your body and mind.
In general, it is easy to learn, safe, has no contraindications (except those described below), has no age restrictions, the conditions for practice are minimal. For the effectiveness of the lesson and focusing the mind on managing internal strength, it is better to do it in the morning (not necessarily, for example, I like to do it before going to bed, and I noticed that I sleep like a baby), in a calm place, with clean air that is, before performing, ventilate the room, without drafts, ideally in the fresh air.
The whole complex does not require compliance with any restrictions and important conditions, but it is still recommended:
moderation in sex (immediately after sex, you should not engage in);
do not engage in energy and mental disorders (fever, exacerbation of a chronic illness, in a state of intoxication or after high psychological stress);
women during menstruation should not be engaged in this complex, during pregnancy only under the supervision of a specialist.
Many may ask:
So which one to choose? After all, you always want to start from the very best.
Personally, I'm working on the version from Wang Ling's book, I just bought it five years ago. I would advise you to simply simply trust your intuition, I will say one thing sedentary complex intended for sick and debilitated people. The main thing that 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 were trying to get to. I have not met otherwise."
An example of the implementation of the complex:
Video Ba Duan Jing - Eight Piece Brocade Shaolin Style.medical option. Performed by the doctor of the Shaolin Monastery Chen Shichhao. Recorded in2007 in the guest house of the Russian Center at the Shaolin Monastery.
18.07.2013 12:50
Eight pieces of brocade
Introductory part.
Qigong is considered a heritage of Chinese culture, its history goes back over 4000 thousand years. A lot of legends and stories are connected with the emergence of one or another healing practice of qigong. In practice, each of them has its own philosophy, but be that as it may, qigong was created mainly by healers. Have been developed special exercises to improve the circulation of qi (energy) in specific channels (meridians) to cure the disease. Qigong aims to promote health, prevent disease, and cure disease.
Many practices belong to qigong, one of them is eight pieces of brocade - this is a system of exercises, or a form, as it is commonly called, entry level qigong. She represents recreational gymnastics that affects every part of the body through the right movement. The purpose of this practice is to form the correct body structure - physical and energetic, that is, the creation of a healthy posture. healthy spine V healthy body. The spine is straightened, flexibility in the joints appears, deep clamps in the body are eliminated.
The system of exercises eight pieces of brocade refers to medical qigong, which has established itself as an effective and safe method of healing.
One of the advantages of eight pieces of brocade is that it does not require prior physical training. The exercises of this gymnastics are performed slowly and smoothly without any sudden movements, working with the body only correctly and safely. The form is built into a special sequence of exercises, assembled in such a way that their application not only changes the structure of the body and brings relaxation, but also brings the mind and emotions into a calm balanced state, leading to emotional stability.
The form of eight pieces of brocade consists of eight exercises. Each of them works with a certain energy channel, as well as a group of muscles and the spine in a certain area. The exercises are built in an exact sequence, which is the secret of this practice, which normalizes the energy balance, the nervous system, the respiratory system, as well as the circulatory system.
In the philosophy of wellness practices, everything is connected with the concept of YIN and YANG, as well as the concept of Wu Xing.
Terms used and main positions:
triple heater - implies a set of points located in the lumbar region (min-men), in the groin area in the middle of the perineum (huyin) and in the abdomen (dan-tian).
palm Number 8 - the phalanges of three fingers (little, ring and middle fingers) are bent. Index and thumb are straight. The hand is straight, bent at the joint and relative to the forearm is at an angle of 90 . The thumb points to the side, and the index finger points up.
fist of Wo Gu - the thumb presses on the base of the ring finger, the remaining fingers gather and squeeze the thumb with force.
ma-bu - Feet parallel to each other, the width of the rack is the length of three feet. The back is straight, the body should not fall forward or backward, the lower back is rounded, the body weight is in the middle, the legs are bent at the knees and in the hip part, as if we are sitting on a chair.
The Dan Tien is an energy center located in the abdomen, two finger widths below the navel.
Tan-jun (heart center) - located in the center of the chest at the level of the heart.
bai hui - a point on the crown. If the top of each ear connects in a straight line upwards, then we find this point.
laogong - the point where the middle finger hits when it bends and presses the hole in the middle of the palm.
five weaknesses and seven injuries - "five weaknesses mean" - five weak organs of our body (liver, spleen, heart, lungs, kidneys), the word "get rid" means in this case to help make our organs stronger and healthier.
"seven injuries" - emotions (sadness, anxiety, overzealousness, anger, fear, sudden fright) they apply to each organ and can also upset the balance and harm our body as a whole.
min-men - this point is also called the "gate of life", it is located on the spinal column in the area opposite to the navel.
du-mai - Posterior median channel. It starts from the Hui-yin point, passes through the middle of the back along the spine, through the top of the head, the Bai-hui point to the face. It ends at the Chun Jian point under the upper lip.
zhen-may - Anterior median channel. It starts from the Chun jian point under the upper lip, passes through the middle of the abdomen, chest and ends at the Qihai point under the navel two cun (fingers) below
Let's start the practice! with focus on yourself, create a positive mood inside yourself, extraneous thoughts go away!
Form:
0. Initial form- we stand straight, arms at the seams (relaxed), the back is straight, look forward, crown up. Feeling inside peace. The breathing is even, there is a slight smile on the face (the presence of inner joy). The left leg opens to the side shoulder-width apart (feet parallel). Hands rise through up above the top of the head (bai-hui) and go down in front of you, collecting energy inside yourself in (dan-tian)
1. Both hands push the sky (for adjusting the triple heater).
When the hands are below, we cross our fingers and raise them in front of us above the top of the head. At the same time, we stand on the toes. At this stage, we take a breath. Look ahead. Shoulders are slumped. The arms in the elbows do not straighten to the end, but they press a little up and stretch back. At this stage, hold your breath for three seconds. We open our arms and lower them down through the sides and again connect our fingers. At this stage, we exhale. The movement is repeated 6 times.
After each movement, we raise our hands up through the sides and lower them in front of us, thinking about Dan Tien.
This exercise activates three areas of the body: the groin area, the navel area, the diaphragm area, the so-called "three heaters" - sanjiao. Stretching up, you stretch the pectoral muscles and abdominal muscles. When the arms are raised, the back bends, the arms and body seem to become longer. The tendons are stretched. The abdomen is drawn in. These movements well help to restore the vertebrae of the neck, as well as align the back and solve problems associated with malaise in the shoulder joints. It is important to perform movements smoothly (tension and relaxation), which allows qi to freely pass through the channels from the bottom up.
Pull the bow left and right (to strengthen the kidneys and lower back).
We sit down in the rack ma-boo*, at the same time, the arms begin to rise through the sides and at the moment of formationma-boo , going in at shoulder level crossed at the wrists. The fingers of the left hand formnumber 8* (in Chinese) the index finger of the left hand is pointing up, the thumb is open, the rest of the fingers are collected on the second phalanx and push to the side to the left - palm forward. The fingers of the right hand form a fist. The right hand “pulls the bowstring” 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, buttocks are “picked up”. This strengthens the back muscles and increases the qi circulation in the kidneys. The arm is not quite straight, the elbow is slightly bent, this will allow the energy to flow freely. But at the same time, you need to create an effort in the brush as if you are pulling a bowstring. The elbow is at shoulder level. But do not raise your shoulders, they should be lowered. Stretch the string, help the movement of thought, concentrate your mind - this helps the movement of qi. inhale
Hold this position for 2-3 seconds
The right hand opens to the side, both arms are stretched parallel to each other, we pull the palms towards us, the shoulders are relaxed, the arms are at shoulder level, the fingers are pointing up, the gaze is directed to the right.
Then hands drop down to the ground and form crossed wrists again. Look ahead.
We perform movements first to the left and then to the right 3 times.
It is important to remember that the first movement is always made to the left, in accordance with this - the left hand over the right, when you are preparing to open the hands to the right, then the right hand over the left. This exercise helps to stretch the tendons and thereby open the channels of the hands. The ma-bu stance strengthens the leg muscles. The du mai channel, back and chest open, thereby activating numerous points on the back, all this contributes to the opening of the channels and the free movement of qi.
After each movement, we inhale and exhale.
Hands press, leg lifts (for spleen and stomach)
The hands gather in front of the chest, the right hand smoothly rises, turns at chest level, in front of the face with the palm away from you and rises in a small arc above the head, the palm looks into 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 the level of the thigh, while the elbow looks back, and the fingers are turned forward. At the same time, the center of gravity moves to the left, the right leg rises with the left hand, the knee rises to the leveldan tien, the toe is relaxed and points down. Look to the left. Chest opens, back arches, shoulders gather. The abdomen is drawn in.
The leg is lowered and placed shoulder-width apart. At the same time, the right hand is lowered in front of the face, the left hand rises (they begin to move towards each other) at chest level they meet and form a kind of cup.
The movements are repeated 3 times on the left and right.
The last movement: the right leg is lowered shoulder-width apart, the feet are parallel, the knees are slightly bent, the arms are lowered, raised to the sides - inhale, lowered from above in front of you - exhale, look forward.
Make sure that during the exercise, the elbows do not unbend to the end, so as not to interfere with the natural movement of qi. through the channels, and the palms are open. Feel the resistance as you push with your hands. Tendons and muscles are stretched and strengthened. So this movement stimulates circulation qi in the stomach and spleen. When performing a movement, you do them, sometimes with tension, sometimes with relaxation - this helps to open the channels, and the internal organs are also massaged. There are points on the body on the sides, they are activated (massage).
Exercise helps the spine, it becomes flexible, salts go away, the condition becomes better.
4. Look back (get rid of five weaknesses and seven injuries *).
The arms are crossed at the bottom in the hands. Then slowly raise them up and open them while continuing to move back, gradually twisting straight arms around the middle finger. The little finger, as it were, pulls more (helping to curl
Hands begin to open with palms back, diagonally strictly on the sides, fingers
directed to the ground, head straight, looking forward.
Hands begin to twist, palms up, and a little back. Little fingers help twisting. At the same time, the elbows also twist and look down. The shoulder blades come together, the chest opens. inhale . At the same time, the head turns to the left. Looking back. At the same time, the head is “suspended” by the top of the head, make sure that it does not fall back. The back should be straight.
4.2. The knees bend a little. At the same time, the hands come together with palms to each other, at the level of the abdomen, turn to the ground and press down, as if a book is closing. Fingers slightly pointing up, looking forward. Exhalation.
Keep your attention within yourself, follow the free circulation of qi in the internal organs.
When the arms are twisted and the head turns, the chest opens, this movement sets the cervical vertebrae in motion, which helps to prevent diseases of the neck, spine and shoulder joints, as well as get rid of five weaknesses and seven injuries.
This exercise helps to balance the internal organs, open the channels and get rid of excessive emotions.
5. Straight back, tilts and swings 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,double shoulder width.Rthe hands go down, the fingers are directed to the ground. We sit down inma-boo, feet parallel. At the same time, the hands pick up the ball at waist level. Raise your hands to chest level, palms up, fingers pointing towards 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 look slightly up and to the sides. The gaze is directed to the sky.
5.3. knees bend like ma-boo . Hands on the sides fall and lie on the middle of the thigh, the elbows are turned to the sides and up, and the fingers look inside the thigh. Look ahead.
5.4. We rise a little. The weight of the body is transferred to the left leg, lean to the side to the left.
The spine, crown of the head, coccyx and right leg are on the same straight line. Keep your attention on the spine, you need to be aware of it. The body leans parallel to the floor to the left leg, the gaze is directed to the toe of the left leg.
5.5. Body weight shifts to the right. The body begins to slowly move to the right, the gaze moves to the heel of the left foot. The back is straight.
The neck, coccyx and right leg in this movement on one straight line, the vertebrae stretch, try to do more amplitude of movement. The coccyx seems to wiggle.
5.6. The body turns, rises and becomes tilted to the side to the right side. Now the back and crown are parallel to the left leg. The body rises straight, the knees straighten and we sit down again. Look ahead.
Keep your attention on your feet, it will help you to take root
We got up, leaned to the right. Tilt always in the direction from where you got up. The movements are repeated 3 times in each direction.
This exercise helps to normalize the flow of qi. V " that - tributary " (heart center). The channel opens du-mai", which allows you to remove the fire from the heart. It also enhances blood circulation, relieving numbness and pain in the legs.
6. Push down into the ground, lift up to the sky (to strengthen the muscles of the back, kidneys and increase immunity).
6.1. The center of gravity is transferred 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, palms up, rise to the sides above the head.
6.2. Hands converge above the head with a house, fingers towards each other, but do not touch each other. Hands fall in front of the body, as if pressing down, reach the chest.
6.3. Hands turn palms up to the sky. Fingers alternately, starting with the little finger, go behind the back. Hands lie on the lower back while the fingers look towards each other, the hands press with the force with which you would massage. Keep your attention on the kidneys, at the point min-men* , and on points yunquan on the soles of the feet.
6.4. Hands slide down the lower back, reach the buttocks and at the same time with a tilt, slide along the back of the legs. When the hands reach the foot (while the head looks forward as far as possible), the hands begin to turn around, and we put them on top of the foot ( if you do not reach the foot, then you can put your hands on the tibia). Hold this position for a few seconds.
6.5. Then lean even deeper and begin to raise your hands, while the body remains in place, when the hands reach the head, at the same time it begins to rise frame. We rise, look forward, hands up. The palm is directed forward, the fingers are directed to the sky.
The movements are repeated 6 times.
Last move:Feet shoulder-width apart, arms raised up, look 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 the chin forward, due to this, the back will be straight. "Wei-chung ” is the fold area (behind the knee) on the back of the leg. It is important that you feel a stretch or even pain in this area when you lean forward. At the same time, when tilting, tension occurs in the belt - this is good for the kidneys. This exercise strengthens the back muscles, joints, bones, spine, activates the initial qi, and thereby protects the body from the effects of the external environment. Strengthens immunity.
7. The fist pushes with a furious look (to raise the vital spirit and increase the flow of qi).
7.1. The arms come down straight next to the body.
7.2. The left leg moves to the side, wider than the shoulders, the feet are parallel, we sit down lower in ma-boo . At the same time, both hands are going toFist Wo Gu*. We put the fists on the belt, the elbows are directed back. Look ahead.
7.3. The left fist comes forward, with the base of the thumb to the sky, with effort. At the same time, the toes seem to cling to the ground. Eyes open wide. The gaze is directed to the left fist.
7.4. The hand relaxes and opens. The hand is turned with the thumb to the ground, then the hand is bent at the wrist and turned palm forward, the elbow is slightly rounded and directed to the left. The palm begins to rotate, drawing a circle in the air, while the elbow is also involved.
7.5. The hand is turned palm up. We begin to form a fist. The fingers are closed alternately, starting with the little finger. Thumb inside. When the fist is formed, the hand begins to rotate, the thumb looks up 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 to open the liver channel. The liver is responsible for the tendons. The tendons become more elastic.
When performing the exercise, tension and relaxation alternately change, this helps to open the channels of the arms and legs, and strengthens the muscles.
Imagine that qi passes through all channels. Focus your attention on the hands and feet, and direct your qi. This will help remove stagnation of negative energy.
8. Heels rise, hands fall freely (getting rid of hundreds of diseases *).
8.1. The left leg is pulled to the right and placed next to it. The knees slowly unbend and the arms freely fall along the body. Look ahead.
8.2. Palms turn to the sky. Hands rise at the sides to shoulder level. Hands rise even higher, at the same time rise on your toes. The crown of the head stretches up, the spine is stretched higher, the lower back is aligned. Inhale.
8.3. Hands begin to unfold with palms to the ground. And fall freely on the sides. At the same time, the feet are freely lowered to the ground. Exhalation.
The exercise is repeated 7 times.
With a breath of qi rises up to the top of the head and fills all the channels. With exhalation qi descends to the stop. Teeth should be tightly pressed. Such a circulation qi serves to smooth the energy in the internal organs, bringing them back to normal. Channel opens doo-may , the spine relaxes, which helps to balance the two energies YIN And YAN.
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 very hard, hold your fall back a little (hard shaking and hitting your heels can cause head discomfort problems). When the exercise is performed correctly, the heels are massaged, this 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 (a hundred means a lot).
Final form.
I. The center of gravity is transferred to the right leg. The left leg moves to the side. Legs shoulder width apart. Feet parallel. Stand up straight. Center of gravity in the middle. Hands diverge to the sides with palms back, fingers diagonally directed to the ground.
II.The palms turn forward and the hands begin to smoothly collect the ball at the leveldan tien , arms crossed (one on top of the other with dotslaogong , Men have their right hand on top, women have their left) . TOget alonghands on dan tien. The eyes slowly close, the mind calms down. Collectingqi Vdan tien.
III. Eyes slowly open, both hands slowly lower along the body. The left leg smoothly returns to the right.
This exercise helps to come to a harmonious and calm state. Helps to control your qi and its calm movement, the same as at the beginning of the exercises.
