Health Qigong Ba Duan Jing

(eight pieces of brocade)

Compiled by the All China Health Qigong Association

Introduction

The history of the Ba Duan Jing complex (literally translated as eight pieces of brocade) dates back to the reign of the Song Dynasty (960–1279). This complex is rightfully considered the pearl of Health Qigong, as it is not only very simple, but also incredibly effective.

Aerobic exercises Ba Duan Jing are developed based on the theories of kinetics and physiology. To the eight traditional ones, we added two more exercises: warm-up and final. They give the complex a finished, unified look.

It has been scientifically proven that performing exercises of the Ba Duan Jing complex improves the condition respiratory system, joint mobility, strengthens legs and arms, nerves, and also restores the body’s energy balance. Among others positive effects improvement should be noted cardiovascular system, cure for osteoporosis and coronary atherosclerosis, strengthening immune system, slowing down the aging process, improving mental state.

Studies have shown that people do not have difficulties performing the Ba Duan Jing complex, since the level of load and intensity of the exercises are low. Moreover, all those involved confirm the fact of improved health.

Origin and development

Gao Lian, a scholar who lived during the Ming Dynasty (1368–1644), in his book Eight Aspects of Health Care" wrote: “By performing the Ba Duan Jing complex between morning and lunch, you can find harmony with the Universe.” The hieroglyph Jing means “beautiful”, “sparkling” (for example, brocade). It can also be deciphered as a set of health-improving exercises, similar in their perfection to silk.

The term Ba Duan Jing first appeared in the book " Listener's Notes - Selected Stories about Supernatural Beings", written by Hong Mai, who lived during the Southern Song Dynasty (1127–1279). “Li Si Jiu was appointed to a high position in the emperor's court... He began to wake up at midnight and perform special exercises called Ba Duan Jing, which involved deep breathing and self-massage.” Thus, this set of exercises was popular even in that distant time.

Ba Duan Jing is performed in two positions - sitting and standing. We based this book on exercises that are performed in a standing position due to their popularity.

During the Ming and Qing dynasties (1644–1911), performing the Ba Duan Jing complex in a standing position became very popular. During the Qing Dynasty, a book was published entitled New Illustrations Health Exercises- Ba Duan Jing". It was the first to illustrate the performance of the Ba Duan Jing exercises in a standing position. This is how the exercises were described in it: “To normalize the functioning of internal organs - raise your palms to the sky; shooting with the right and left hands in an archer's pose; to normalize the functioning of the stomach and spleen - one hand in the air; to prevent illness and stress - look back; to relieve stress - shaking your head and bending your torso; to strengthen the kidneys - sliding your hands along your back and legs and touching your feet; to increase strength - gaze and punch; to cure diseases - rise and fall on your heels.” As can be seen from this passage, even then the Ba Duan Jing exercises took the form of a complete health complex.

Many schools practicing Ba Duan Jing have emerged. There are two main ones: North and South. Followers of the Northern school perform the exercises hard, in a sitting position, while the Southern school performs them more softly, in a standing position. However, judging by their movements, we can conclude that they have the same primary source. During their existence, as a result of mutual influence, these two schools became very similar.

There is still debate about who and when invented Ba Duan Jing. One thing is clear - in the time that has passed since its inception, it has been supplemented more than once by specialists and practitioners.

In the 1970s, the tomb of a high-ranking official from the Han Dynasty (206 BC - 220 AD) was found in the city of Changsha. A piece of brocade with a design called “ Illustration of Qi Transference". It clearly depicts 4 movements that are very similar to the movements of the modern Ba Duan Jing complex: “Shooting with the right and left hands in the archer’s pose”; “To normalize the functioning of the abdomen and spleen - one hand in the air”; “To strengthen the kidneys, slide your hands along your back and legs and touch your feet”; “To cure diseases – rise and fall on your heels.” Similar illustrations are present in the book of Tuo Hong Jing, who lived during the reign of the Southern and Northern Dynasties (420–589) - “ Caring for Mental Health and Life Extension".

Features

Smooth, slow movements

Movements should be smooth, calm and wide. Most of the movements of this complex are circular. They stimulate the spine. The exercises coordinate the work of your arms and legs, so you won’t feel any strain while doing them.

These movements are aimed at relaxing the body and calming the mind, so when performing them, imagine flowing water or floating clouds. The movements should never be interrupted, as they balance the circulation of internal energy.

A rhythmic combination of relaxation and tension, dynamism and inertia

For complete relaxation, it is necessary to relax the muscles, ligaments and calm the central nervous system. Breathing should be even, the heart should beat calmly. The correct stance and body position play a very important role important role when relaxing. Relaxation itself must come from within, that is, first you must calm your mind and then your body.

You should only apply effort when moving from one movement to another. For example: in the exercise “To normalize the functioning of internal organs - raising the palms to the sky”, force is applied when moving the arms; “Shooting with the right and left hands in an archer’s pose” - when moving into an archer’s stance; “To normalize the work of the abdomen and spleen – one hand in the air” – when raising the arm; “To prevent illness and stress, look back” when moving your arms and head; “To relieve stress – shake the head and bend the body” – when moving into a horse stance; “To strengthen the kidneys - slide your hands along your back and legs and touch your feet” - when moving your hands; “To increase strength - gaze and punch” - when striking with a fist; “To cure diseases – rise and fall on your heels” – while moving your head and tensing your toes and buttocks.

Strength is required only to change movements. Otherwise, you should be relaxed.

The combination of tension and relaxation, dynamism and inertia maintains a balance between Yin and Yang (in traditional Chinese medicine- two opposite principles). This combination also improves Qi circulation in energy channels, blood circulation and joint mobility. Obviously, all this leads to strengthening the body and improving health.

Dynamism and inertia are external manifestations of body movements. Dynamic movements should be performed energetically, smoothly and naturally.

You must be absolutely calm while applying force from one movement to another, especially when performing the above movements slowly. The external pause does not interrupt the internal circulation; the muscles remain stretched at this time. Stimulation of the targeted parts of the body is achieved by rational application of force for a certain period of time.

Connecting body and mind to create vital energy

Mind in Qigong refers to the mental state and consciousness, as well as body movements controlled by thought and mind. The mind-body connection is an interactive work characterized by harmony and symmetry in all movements. The peculiarity of Ba Duan Jing is soft, smooth stances and movements performed using internal strength. An energetic body and a focused mind combine softness and hardness.

The purpose of the exercises is to accelerate the circulation of internal energy through physical and spiritual exercises, which will lead to improved health and physical fitness person. An integral part of the exercises is deep, natural breathing.

Practical advice

Be calm, relaxed, natural

A calm mind can better withstand psychological and physiological stress. If the body is relaxed, then exercises to strengthen muscles, ligaments and internal organs will have a greater effect. This two-way relaxation is in a great way Free your body, breath and mind from tension. A calm mind and neutral mood help you fully concentrate on the exercise. Calmness and relaxation are inseparable from each other.

I was asked. I decided to collect information in one place, here everything from the Internet. no original content

I used to do it every day. Now I’m returning to this complex.

What is Ba Duan Jing?

The term “Ba” in Ba Duan Jing literally means eight, that is, it consists of eight body movements. "Duan" means that positive impact can be achieved through continuous practice of each of the movements. “Jing” means silk, and when this set of exercises is performed, its movements are like exquisite silk. In ancient times, when the complex was just beginning to be practiced, it immediately became one of the favorites for many practitioners because it has a simple but elegant character, and the eight movements are graceful and flow like silk.

Ba Duan Jing – Eight Pieces of Brocade

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 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 method is recommended for those who:
Wants to live long and active life without diseases.
Has it, but wants to get rid of chronic diseases.
Strive to improve mental health, patience, physical strength, 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 perform 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 performing 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 illness, 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 sedentary complex 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 haven’t seen it any other way.”

Exercise 1. “Vault of Heaven – maintenance and regulation of the three internal cavities of the body” Stand straight, feet shoulder-width apart. The knees are slightly bent, the elbows and shoulders are relaxed, and the arms hang naturally at the sides. Rib cage pulled in abdominal muscles contracted, the spinal table and lower back are relaxed. Keep your head straight, gaze directed ahead. Consciousness should be calm, the breathing rhythm should be even. Inhale through the nose, exhale through the mouth. We lower the qi into the Dantian, the tongue should lightly and gently touch the palate. These were preparatory movements.
Next, slowly and relaxedly raise both arms from the lower abdomen up and place the hands at face level, palms should be turned towards the body, and fingers pointing upward. We turn our palms to the sky and slowly raise our arms above our heads. The palms should be turned up, the gaze focused on the back of the hands. After some time, we turn our hands again, turning our palms towards our faces and slowly lower our hands down, ending the movement in front of the lower abdomen. One raising and lowering of the arms is considered a complete cycle of movements (Fig. 23-1,2,3,4).

Exercise 2. "Hunting Vultures - Shooting in different directions." The stance is the same as in the previous position. The left foot moves parallel to the right, the rider's riding position is: the knees are turned slightly inward, the legs are planted firmly on the ground like pillars, and the thighs are parallel. Arms crossed in front of the chest, right hand placed inside, left hand outside, palms facing shoulders. The extended and closed fingers seem to follow the shape of the sword. Then you need to turn your hands outward, and the “tiger's mouth” (the area of ​​​​the hand between the index and thumb) is looking up. The left arm is extended as if you are preparing to shoot a bow, while turning your head to the left and looking at the fingers of your left hand. At this time, the right hand takes a position as if pulling the bow string to the right. You need to stay in this position for a while, then cross your arms again in front of your chest, placing your left hand inside, and right hand outside. This is the left pose. The right pose is symmetrical: the same movements only with a change of hands to the right side. A completed cycle is movement to the right and movement to the left together. Perform the exercise 6 times. Then, lower your arms to your sides, inhaling as you turn your head to the left and exhaling as you turn your head to the right (Fig. 24-1,2,3).

Exercise 3. We take a stance similar to the previous exercise. Slowly turn your left hand, turning your palm towards your face, then raise your hand to the level of your head and turn your hand up, synchronously turning your head and fingers to the right in a horizontal plane. At the same time, make a pressing movement with your right hand downwards, turning its palm down with your fingers pointing in front of you. Raise one hand and press the other with equal force. This is a movement to the left. The movement to the right is performed symmetrically - by raising the right hand up and pressing the left down, while the movements are opposite to the movement to the left. The hands of both hands are turned out. Movement to the right and left together is considered a cycle. Perform the exercise six times. Then unfold the palm of your raised right hand and slowly lower it down. When raising your arm, inhale, and when lowering, exhale (Fig. 25-1, 2, 3).

Exercise 4. "A Man Looks Back, Five Debilitating Diseases and Seven Ailments." The starting position is the same as in the previous exercise. Place your hands to Dantian, men put their left hand inward and their right hand outward, but women do the opposite. Inner point Laogong one hand should be covered with the outer point Laogong another. Turn your head to the back of your left shoulder, directing your gaze to the heel of your right foot. After pausing a little, you need to turn your head back, keeping your gaze in front of you. This is a movement to the left. Reproduce the sequence of movements to the right opposite to the left. A movement performed to the left and to the right is considered one cycle. Perform six cycles of the exercise. Then the hands should be lowered to starting position. Inhale when turning your head to the left and exhale when turning your head to the right. (Fig. 26-1,2).

Exercise 5. “To drive fire out of the heart is to shake your head and wag your tail.” Starting position as in the previous exercise. Legs bent at the knees, rider's stance. The hands are on the hips, the fingers of the palms are directed towards each other. Bend your upper body forward and make rotational movements in an arc from left to right. This is a movement to the left. Right-hand traffic is reproduced in the opposite direction. A movement performed to the left and to the right is considered one cycle. Perform six cycles of the exercise. Then lower your arms to the starting position. Inhale as you turn from left to right and exhale as you turn from right to left (Figure 27-1, 2, 3).

Exercise 6. “Strengthening the lower back and kidneys - grabbing your legs with your hands.” The pose is the same as in the previous exercise. Hands are on your sides thumb in front, the rest - in the back on the lower back. Top part lean your torso back a little, then bend forward and down. At the same time, with both hands, press downwards with force from the waist along the channels Panguan, and then grab the heels with both hands. Then you need to touch your toes with your hands, moving them up the front of your legs, then sliding your palms along the sides of your lower back and returning to the starting position. When pressing down with your hands, you need to inhale, and when sliding up, exhale. The down and up movements are considered a completed cycle. We do six cycles of the exercise (Fig. 28-1, 2, 3, 4, 5).

Exercise 7. “Increasing strength by squeezing your hands – opening your eyes wide.” Starting position as in the previous exercise. Left leg move to the left horizontally one step, squat, squeezing your knees like a horseman's pose. Both hands are clenched into a fist and raised to the level of the lower back, holding the fists at the same level, palms up. Unclench your left hand and throw it forward and to the right and at the same time turn your head to the right, directing your gaze from your left palm into the distance. Take a short pause, then turn your left palm and squeeze it with the palm side up, pull your palm back to the left side of your lower back and relax your fist a little. This is a movement to the left. To the right, the exercise is performed in the opposite direction. A movement performed to the left and to the right is considered one cycle. Perform six cycles of the exercise in a row, then you need to return to the stance, where both arms hang freely at your sides. When throwing your left or right hand forward, inhale and exhale while pulling your hand back (Fig. 29-1, 2, 3).

Exercise 8. “Shaking the back seven times cures all diseases” The pose is the same as in the previous exercise. The legs are straightened at the knees, the feet are together, the arms and elbows are slightly straightened and turned outward, the body should be completely relaxed. We rise on the toes of both feet and shake the body with a small push up and down. A completed cycle is considered to be an up-down movement; this cycle must be completed 7 times in a row. When pushing up, we take a short breath and when pushing down, exhale short, we try to maintain the rhythm while performing the exercise (Fig. 30).

Before performing, I ask you to familiarize yourself with the important points of performing the complex.

Starting position: sit up straight with your legs crossed or sit in a natural position on a bed or chair. Place your hands on your stomach, place your tongue on the roof of your mouth, relax your lower back and shoulders, concentrate your consciousness to Dantian and establish a natural breathing rhythm (Fig. 31).

1) Exercise “Holding the Kunlun Mountains in your hands.” Interlace your fingers and place them behind your head, covering the back of your head. Pull your head back, overcoming the resistance of your hands and directing your gaze in front of you, and then let your hands force your head to lean forward, while your gaze drops down. Inhale as you move your head up and back. Bowing your head down under the pressure of your hands, exhale. It is necessary to ensure that the efforts of pressing the hands and pushing them away with the head are the same. Repeat the movements many times in a row (Fig. 32-1).

As you turn your head to the right, resist this movement by pressing your hands to the left, while your gaze goes to the right. Then turn your head to the left, while the directions of movement of your hands and eyes change to the opposite. Inhale when looking to the left and exhale when looking to the right. Repeat the movements many times in a row (Fig. 32-2).

The exercises performed in this version of the complex mainly help strengthen the neck muscles and accelerate blood circulation in the upper part of the head. However, those suffering from hypertension are advised to perform the exercise in accordance with their individual condition.

2) Exercise “Light shaking of the cervical vertebrae.” Completely relax the muscles of your entire body. Keeping your shoulders and arms still, lightly turn at the waist and stomach, while your head and neck also turn, passively following the movement (Fig. 33-1, 2, 3).

First, make multiple turns from left to right clockwise, and then the same number of turns from right to left counterclockwise. Alternately inflate and contract your stomach in the same rhythm as you turn your neck.

At this stage of the exercise, the main movement is concentrated in the lower back, while rotations of the head and neck are performed passively. Along with the movement of muscles in the upper part of the body, the peristalsis of internal organs increases. This helps improve blood circulation and the functions of internal organs.

3) Exercise “Maintaining the palate and pressing on the crown.” Raise both hands, place them on top of your head and interlace your fingers. Then turn your palms up and stretch your arms upward with force, while your elbows almost straighten. Using simultaneous movements, stretch the entire body, contract the sphincter and inhale (Fig. 34-1).

Relax your body completely, bend both arms without turning your palms, press lightly on the top of your head and exhale (Figure 34-2). Repeat the up and down movements with your arms many times in a row. Finally, lower your arms to the sides of your body, returning to the starting position.

Exercise in this version of the complex helps to stretch the muscles of the torso and arms, as well as strengthen the sphincter muscles, and therefore is considered useful in the treatment and prevention of hemorrhoids and rectum.

4) Exercise “Quick grip of the sole.” Sitting upright with both legs extended forward, bend your upper torso down as low as possible, raise both arms and extend them horizontally forward, and then grab the soles of both feet (Figure 35-1). At the same time let upper part the body will swing up and down many times in a row, like a spring (Fig. 35-2).

Beginners should strive to reach their hands as close to their feet as possible, and their foreheads to their legs. Performing the exercise in this version of the complex helps to stretch the muscles of the lower back and back, strengthen the kidneys and lower back.

This exercise mainly develops the shoulders and arms, helping to prevent and treat diseases localized in the shoulder area.

6) Exercise “Archery alternately in different directions.” First place your hands in front of your chest, then raise your left hand to the left and quickly pull your right hand to the right as if drawing a bow and shooting an arrow. At the same time, vigorously rotate your right elbow in a synchronized motion to the right. When you finish the movements, fold your hands on your stomach.

Raise your arms again to chest level, raise your right arm to the right and vigorously pull your left arm to the left with your elbow (Fig. 37). Perform the entire sequence of movements many times, changing the direction of “shooting”.

In this version, the exercise helps strengthen the muscles of the chest and back, enhance the functions of the respiratory system and increase vitality.

7) Exercise “Boxing with both hands.” Make a fist with both hands and vigorously box in front of you with both fists, lunging many times in a row (Fig. 38).

Then box alternately to the right and left.

Boxing with cross movements: direct the left fist forward to the right, and the right fist forward to the left. Perform the movements many times in a row.

8. Exercise “Tapping the whole body.” Lightly clench your hands into fists and tap them all over the body, starting from the lower back and back, then moving to the chest, stomach, shoulders, neck, arms, legs and other parts of the body.

The exercises selected in this version of the complex are designed to relax and strengthen the body.

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 muscles and internal organs 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 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 palm, along outer surface forearm, shoulder, neck, above the lip and ends in 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, the size of a tennis player, and weighing 10 kilograms. Sit down slowly while driving right leg, bending her at the knee and transferring the entire weight of the body onto her. In this case, the toe of the foot should look just below the knee. Turn the foot of your left foot in left side. 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 oriental 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 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 inside hips, thumb on outside, directed backwards.
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 solar plexus may 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 inner surface 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 back surface legs 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 passes close to center line belly 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. 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.

Current page: 1 (book has 4 pages in total)

Health Qigong Ba Duan Jing
(eight pieces of brocade)

Compiled by the All China Health Qigong Association

Introduction

The history of the Ba Duan Jing complex (literally translated as eight pieces of brocade) dates back to the reign of the Song Dynasty (960–1279). This complex is rightfully considered the pearl of Health Qigong, as it is not only very simple, but also incredibly effective.

Aerobic exercises Ba Duan Jing are developed based on the theories of kinetics and physiology. To the eight traditional ones, we added two more exercises: warm-up and final. They give the complex a finished, unified look.

It has been scientifically proven that performing the exercises of the Ba Duan Jing complex improves the condition of the respiratory system, joint mobility, strengthens the legs and arms, nerves, and also restores the body’s energy balance. Other positive effects include improving the cardiovascular system, healing osteoporosis and coronary atherosclerosis, strengthening the immune system, slowing down the aging process, and improving mental state.

Studies have shown that people do not have difficulties performing the Ba Duan Jing complex, since the level of load and intensity of the exercises are low. Moreover, all those involved confirm the fact of improved health.

Chapter 1
Origin and development

Gao Lian, a scholar who lived during the Ming Dynasty (1368–1644), in his book Eight Aspects of Health Care" wrote: “By performing the Ba Duan Jing complex between morning and lunch, you can find harmony with the Universe.” The hieroglyph Jing means “beautiful”, “sparkling” (for example, brocade). It can also be deciphered as a set of health-improving exercises, similar in their perfection to silk.

The term Ba Duan Jing first appeared in the book " Listener's Notes - Selected Stories about Supernatural Beings", written by Hong Mai, who lived during the Southern Song Dynasty (1127–1279). “Li Si Jiu was appointed to a high position in the emperor's court... He began to wake up at midnight and perform special exercises called Ba Duan Jing, which included deep breathing and self-massage.” Thus, this set of exercises was popular even in that distant time.

Ba Duan Jing is performed in two positions - sitting and standing. We based this book on exercises that are performed in a standing position due to their popularity.

During the Ming and Qing dynasties (1644–1911), performing the Ba Duan Jing complex in a standing position became very popular. During the Qing Dynasty, a book was published entitled New Illustrations of Health Exercises - Ba Duan Jing". It was the first to illustrate the performance of the Ba Duan Jing exercises in a standing position. This is how the exercises were described in it: “To normalize the functioning of internal organs - raise your palms to the sky; shooting with the right and left hands in an archer's pose; to normalize the functioning of the stomach and spleen - one hand in the air; to prevent illness and stress - look back; to relieve stress - shaking your head and bending your torso; to strengthen the kidneys - sliding your hands along your back and legs and touching your feet; to increase strength - gaze and punch; to cure diseases - rise and fall on your heels.” As can be seen from this passage, even then the Ba Duan Jing exercises took the form of a complete health complex.

Many schools practicing Ba Duan Jing have emerged. There are two main ones: North and South. Followers of the Northern school perform the exercises hard, in a sitting position, while the Southern school performs them more softly, in a standing position. However, judging by their movements, we can conclude that they have the same primary source. During their existence, as a result of mutual influence, these two schools became very similar.

There is still debate about who and when invented Ba Duan Jing. One thing is clear - in the time that has passed since its inception, it has been supplemented more than once by specialists and practitioners.

In the 1970s, the tomb of a high-ranking official from the Han Dynasty (206 BC - 220 AD) was found in the city of Changsha. A piece of brocade with a design called “ Illustration of Qi Transference". It clearly depicts 4 movements that are very similar to the movements of the modern Ba Duan Jing complex: “Shooting with the right and left hands in the archer’s pose”; “To normalize the functioning of the abdomen and spleen - one hand in the air”; “To strengthen the kidneys, slide your hands along your back and legs and touch your feet”; “To cure diseases – rise and fall on your heels.” Similar illustrations are present in the book of Tuo Hong Jing, who lived during the reign of the Southern and Northern Dynasties (420–589) - “ Caring for Mental Health and Life Extension".

Chapter 2
Features

Smooth, slow movements

Movements should be smooth, calm and wide. Most of the movements of this complex are circular. They stimulate the spine. The exercises coordinate the work of your arms and legs, so you won’t feel any strain while doing them.

These movements are aimed at relaxing the body and calming the mind, so when performing them, imagine flowing water or floating clouds. The movements should never be interrupted, as they balance the circulation of internal energy.

A rhythmic combination of relaxation and tension, dynamism and inertia

For complete relaxation, it is necessary to relax the muscles, ligaments and calm the central nervous system. Breathing should be even, the heart should beat calmly. Correct posture and body position play a very important role in relaxation. Relaxation itself must come from within, that is, first you must calm your mind and then your body.

You should only apply effort when moving from one movement to another. For example: in the exercise “To normalize the functioning of internal organs - raising the palms to the sky”, force is applied when moving the arms; “Shooting with the right and left hands in an archer’s pose” - when moving into an archer’s stance; “To normalize the work of the abdomen and spleen – one hand in the air” – when raising the arm; “To prevent illness and stress, look back” when moving your arms and head; “To relieve stress – shake the head and bend the body” – when moving into a horse stance; “To strengthen the kidneys - slide your hands along your back and legs and touch your feet” - when moving your hands; “To increase strength - gaze and punch” - when striking with a fist; “To cure diseases – rise and fall on your heels” – while moving your head and tensing your toes and buttocks.

Strength is required only to change movements. Otherwise, you should be relaxed.

The combination of tension and relaxation, dynamism and inertia maintains a balance between Yin and Yang (in traditional Chinese medicine, two opposite principles). This combination also improves Qi circulation in energy channels, blood circulation and joint mobility. Obviously, all this leads to strengthening the body and improving health.

Dynamism and inertia are external manifestations of body movements. Dynamic movements should be performed energetically, smoothly and naturally.

You must be absolutely calm while applying force from one movement to another, especially when performing the above movements slowly. The external pause does not interrupt the internal circulation; the muscles remain stretched at this time. Stimulation of the targeted parts of the body is achieved by rational application of force for a certain period of time.

Connecting body and mind to create vital energy

Mind in Qigong refers to the mental state and consciousness, as well as body movements controlled by thought and mind. The mind-body connection is an interactive work characterized by harmony and symmetry in all movements. The peculiarity of Ba Duan Jing is soft, smooth stances and movements performed using internal strength. An energetic body and a focused mind combine softness and hardness.

The purpose of the exercises is to accelerate the circulation of internal energy through physical and spiritual exercises, which will lead to improved health and physical fitness of a person. An integral part of the exercises is deep, natural breathing.

Be calm, relaxed, natural

A calm mind can better withstand psychological and physiological stress. If the body is relaxed, then exercises to strengthen muscles, ligaments and internal organs will have a greater effect. This two-way relaxation is an excellent way to release tension from the body, breath and mind. A calm mind and neutral mood help you fully concentrate on the exercise. Calmness and relaxation are inseparable from each other.

Naturalness is that your body, breath and mind act without compulsion. This does not mean that the exercise should be left to chance - the exercises should be performed in accordance with the standards, breathing should be unconscious, and thoughts should not be distracted by foreign objects. This state can only be achieved through constant training.

Perform movements precisely but flexibly

Accuracy lies in performing exercises in accordance with requirements and standards. The main task for beginners is to learn to accept correct racks. The second task is to learn how to perform the movements. And finally, the third task is to carefully study how force is applied in these exercises.

When performing exercises, you must take into account your age and physical condition. We recommend choosing the intensity and level of load yourself.

Training and post-training state

Training is a process that combines body movement, breathing and mental regulation. The post-workout state is a comfortable and natural state of mind and body after exercise. You must independently select the level of load and intensity of exercise in accordance with your physical condition. This is necessary to perform the exercises correctly. The same applies to breathing.

Training and post-training state are interconnected. You must independently determine the duration of training, the number of repetitions and the intensity of the movements, so that after training your mind, body and Qi (internal energy) circulation will find balance. This combination applies equally to everyday life. Following a daily routine improves health and increases the effect of performing the exercises of the Ba Duan Jing complex.

Gradual progress

At first, beginners may feel pain in their muscles and joints when performing the complex. Gradually she will go away.

For those who have just started performing this complex, we advise you to breathe naturally. Once some time has passed and you have experience coordinating movements and breathing, you can move on to deep breathing.

The effectiveness of this complex depends on the characteristics of each person. But with constant correct execution With the exercises of this complex, every person will feel their healing effect. The most important thing is consistency.

Chapter 4
Step-by-step description of movements

Section 1
Position of arms and legs

Basic hand positions

Fist

The fingers are bent and the thumb touches the base of the ring finger (Fig. 1).

rice. 1

Palm

First palm shape: the fingers are slightly bent and spread out (Fig. 2).

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Second palm shape(“empty grip”): straighten the large and index fingers. Bend the first and second knuckles of the remaining fingers (Fig. 3).

rice. 3

Paw

Fingers together, hand straightened. The first joint of the thumb and the first and second joints of the remaining fingers are bent (Fig. 4).

rice. 4

Basic stand

Horse stance

Feet two to three feet apart. Take a half-squat position with your hips slightly above the horizon (Fig. 5).

rice. 5

Section 2
Exercises

Starting position

1. Stand up straight. Legs together, arms located freely along the body. The gaze is directed straight (Fig. 6).

rice. 6

2. Shift your body weight to your right leg, keeping your stomach and hips relaxed. Take a step to the side with your left foot. Toes point forward. Feet shoulder width apart. The gaze is directed straight (Fig. 7).

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3. Turn your arms inward. Raise them to hip level with your palms facing back. The gaze is directed straight (Fig. 8).

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4. (Continued.) Bend your knees slightly. Turn your arms outward, raising them in a semicircle to the level of your navel. The palms are directed towards the abdomen at a distance of 10 cm from each other (Fig. 9).

rice. 9

Key Points

□ Stretch your neck upward, lips pursed. The tongue touches the roof of the mouth. Shoulders and elbows are down. Spread your chest, relax your stomach, keep your hips and buttocks straight, and keep your upper body straight.

□ Breathe slowly, directing the air to the Tan Tien point (5 cm below the navel). Take 6-9 breaths.

Common mistakes

□ When placing the hands in a semicircle at the level of the navel, the thumb points up and the remaining fingers point down.

□ The stomach is protruded. Knees are strongly bent. The feet are too far apart.

Bug fixes

□ Shoulders and elbows should be down, fingers pointing towards each other, thumbs at the same level.

□ Tighten your buttocks, the Mingmen point (at the lower back) is relaxed, the knees are bent, but do not go beyond the toes. Feet apart, parallel to each other.

Purpose and effect

□ This exercise calms the mind, regulates breathing and relaxes the internal organs. The body is straightened and in a ready position.

Raising your palms to the sky normalizes the functioning of internal organs

Exercise 1

1. (Continue from the last movement of the previous exercise.) Lower your arms down. Interlace your fingers in front of your stomach, palms facing up. The gaze is directed straight (Fig. 10).

rice. 10

2. Slowly straighten your knees. Raise your arms to chest level, palms facing up. Turn your palms inward and raise them to the sky. Now the palms are facing up. Raise your head and fix your gaze on your palms (Fig. 11).

rice. 11

3. Straighten your elbows to fully straighten your arms. Tuck your chin in and look straight ahead (Fig. 12).

rice. 12

4. Bend your knees slightly and shift your body weight forward. Spread your fingers, lower your hands to the level of your navel. At this level, keep your arms in a semicircle with your palms facing up. Look straight ahead (Fig. 13).

rice. 13

This exercise should be performed six times.

Key Points

□ Raise your arms and straighten your chest. Then take a short break.

□ As you lower your arms, relax your stomach and buttocks. Shoulders and elbows are down. Relax your hands and fingers, your torso is straight.

Common mistakes

□ When raising your arms, your head is not raised up enough. Halfway through the movement, the movements stop, interrupting the flow of force.

Bug fixes

□ Raising your arms and straightening your chest is done with effort. First, lift your chin to support the movement, then draw it in to help your arms rise up. The force should be concentrated in the lower parts of the palms.

Purpose and effect

□ The purpose of the exercise is to activate the Sanjiao (the three cavities of the body in which the internal organs are located). Raising your arms up and lowering them down ensures blood circulation and circulation of Qi energy inside the organs.

□ By stretching the muscles and ligaments around the joints and soft tissues of the body, we increase their mobility and flexibility. This prevents problems around the shoulder and neck area.

Shooting with the right and left hands in the archer pose

Exercise 2

1. (Continue from the last movement of the previous exercise.) Shift your body weight to the right and take a side step with your left foot. Straighten your knees and stand straight. Raise your arms in front of your chest, left arm outside, palms facing inward. Look straight ahead (Fig. 14).

rice. 14

2. Slowly bend your knees to assume a horse stance. Forming a paw with your right palm, move your right hand to a position in front of your right shoulder. Separate the thumb and index finger of your left hand, and slightly bend the first and second knuckles of the remaining fingers. Rotate your left arm inward and move it to the left to a position in front of your shoulder. Bend your left hand, palm facing left. Your stance should resemble an archer preparing to shoot. Fix this position, with your gaze directed to the left (Fig. 15).

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As you perform the last movement a third time, shift your body weight to the left. Feet shoulder-width apart, knees slightly bent. Lower your hands down to the level of your stomach, imagine that you are holding a ball in your hands. Palms pointing upward, fingers facing each other, gaze straight (Fig. 22).

rice. 22

Key Points

□ In the archer's position, ready to shoot, clench the fingers of your drawing hand and keep your hand at shoulder level.

□ Left shoulder and elbow down, left hand flexed, thumb and index finger pointing upward, palm in empty grip position.

□ Elderly or physically challenged people should consider their condition and perform the exercise according to their feelings.

Common mistakes

□ Shoulders are raised, back is hunched, feet are too far apart.

Bug fixes

□ Keep your shoulders and elbows down, your torso straight, and your feet parallel to each other. This makes it easier to perform forceful movements.

Purpose and effect

□ Imitating the archer's pose stimulates meridians, such as the Dumai meridian (vessel of the emperor), as well as a number of points such as Shu-xue (runs along the spine). Performing this exercise normalizes the flow of energy along the pulmonary channel of the Thayin arm.

□ This exercise also strengthens the leg muscles and improves the sense of balance. The muscles of the forearms and hands are strengthened, the mobility and flexibility of the joints of the fingers and hand increases.

□ Exercise corrects incorrect posture and prevents problems in the neck and shoulder area.

One hand in the air – normalizes the functioning of the stomach and spleen

Exercise 3

1. (Continue from the last movement of the previous exercise.) Slowly straighten your knees, legs apart. At this time, raise your left arm in front of your face, turning it inward to a position above your head on the left, elbow slightly bent. Fingers point to the right. Concentrate your force at the bottom of your raised palm. At the same time, lift your right arm slightly and then move it to a position next to your hip, elbow slightly bent, fingers pointing forward. Concentrate your strength at the base of your right palm. The gaze is directed straight. Lock this position (Fig. 23).

rice. 23

2. Slowly move your body weight down, bend your knees slightly. The stomach is relaxed, the hips are lowered. At the same time, bend your left elbow and move your left hand down to the level of your stomach. Palm facing up. In this case, the left hand passes along the face. Move your right hand to the level of your left hand, palms and fingers pointing at each other at a distance of 10 cm. Your gaze is directed straight ahead (Fig. 24).

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Movements 3–4 are the same as 1–2, but performed in the opposite direction (Fig. 25–26).

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Perform the movements three times on your right hand and three times on your left hand.

On the last rep, bend your knees slightly and move your right hand to a position next to your right hip, palm down, fingers straight, gaze straight (Figure 27).

rice. 27

Key Points

□ Spread your chest, relax and stretch your torso. Shoulders are lowered and relaxed. As you lower and raise your palms, concentrate your strength at the bottom of your palms.

Common mistakes

□ Fingers pointing in the wrong direction, elbows not bent, torso not straight.

Bug fixes

□ Make sure your palms are horizontal, concentrate your strength at the base of your palms, and bend your elbows slightly.

Purpose and effect

□ Raising and lowering the arms in the opposite direction has a stretching effect on the abdominal cavity and thereby massages the internal organs, such as the spleen and stomach. Moreover, performing the exercise stimulates the functioning of the channels around the abdomen and ribs and the Shuxue point on the spine, normalizing the circulation of energy along the channels passing near the internal organs.

□ This exercise strengthens the small joints and muscles along the spine, and also increases its flexibility and strength, thereby preventing problems in the shoulder and neck area.