With a 15-Minute exercise routine, you can maintain good health, fight disease, and enhance the quality of your life.
They called each exercise “Brocade” because it is believed that, after practicing the sequence, one feels like wearing a dress made of a very rich, exquisite, hard-to-find, precious, soft silk fabric. (8 Silken Movements)
So, according to Traditional Chinese Medicine (TCM), anyone who performs the sequence of these 8 exercises for about 15 minutes can get one of the most effective healing.
If you ever wonder about the Chinese lettering of the word “Baduanjin”, here’s what we’ve found: Ba 八 means eight. Apart from counting, the number 8 here also carries a symbolic meaning, as 8 angular segments form an octagon, which in the theory of the 8 trigrams as developed in the Yi Jing (Book of Changes) stands for a completed circle, the symbol pf perfection. For a similar symbolisms related to martial arts, Duan 段 is a classifyer for sections, segments, parts (of). jin 錦 is made up of the compounds 金 (gold) and 帛 (silk) – together precious/bright silk, i.e. brocade.
Thus, the combination Baduanjin means 8 (pieces of) brocade, in short “8 brocades” or more abstract 8 bright „bright and precious“ things, hence 8 treasures. Concerning the meaning behind the signs, the 8 exercises are called “treasures” because of the positive health effects their regular practice is said to have.
Although the exercises are divided into 2 sections as Standing and Sitting, I mostly practice the Standing version. Whereas the sitting set emphasizes the six Qi channels in the arms, the standing set works with all of the channels.
Despite its suggested particular order, it is not a fixed sequence. Each exercise can be repeated 7-15 times. If you’re busy and don’t have time to do them all together, you can just pick one or two and practice them. In the beginning you can do 5 repetitions of each exercise shown in the video below, and after a while slowly increase it to 24.
People who have issues and problems with their lower body, back, knees and ankles, arthritis, and even Parkinson’s disease can get benefits in about 6 to 8 months. It has also positive effects in the strengthening, healing and balancing the body, mind and spirit by directing the Qi energy throughout the body and remove stagnant blockages.
Every piece of exercise has its own poem or song to illustrate the exercise and its objective. So it is also important to comprehend these poems to better understand its whole structure.
Here are sets from the Standing Eight Pieces of Brocade and the benefits of each exercise. You can also view the videos in the link s that show the exercises performed by different masters/practitioners.
1. Pressing Up to the Heavens with Two Hands
2. Drawing the Bow and Letting the Arrow Fly
3. Separating Heaven and Earth
4. Wise Owl Gazes Backward
5. Big Bear Turns from Side to Side
6. Punching with an Angry Gaze
7. Touching the Toes then Bending Backward
8. Shaking the Body
1. Pressing Up to the Heavens with Two Hands
This form consists of an upward movement of the hands, which are loosely joined and travel up the center of the body. It regulates the Triple Burner/Warmer and balances the energy. An unhealthy triple heater can result in issues such as ADD, fatigue, anxiety and panic attacks as well as insomnia and tinnitus. So, practicing this qigong will benefit for all these conditions. The First burner includes organs from the neck to the Diaphragm. (heart, pericardium, lungs). The second burner includes organs from the Diaphragm to the navel( Liver, spleen, stomach, etc.) and the third burner includes all organs from the navel to the pubis ( Intestines and Reproductive organs etc.)
2. Drawing the Bow and Letting the Arrow Fly
While in a lower horse stance, the practitioner imitates the action of drawing a bow to either side. This form balances and replenishes the kidney meridian, strengthens your root through the low horse stance, strengthens lower body. It works on strengthening and realigning the lower back muscles and the spine. Also the hips, legs, knees, and ankles. It is said to exercise the waist area, focusing on the kidneys and spleen.
3. Separating Heaven and Earth
This resembles a version of the first piece with the hands pressing in opposite directions, one up and one down. A smooth motion in which the hands switch positions is the main action. It benefits to Spleen and stomach meridian. It is said to especially stimulate the stomach, ease the Liver and the spleen and the chest for deeper breathing.
4. Wise Owl Gazes Backwards
This form is a stretch of the neck to the left and the right in an alternating fashion. You turn your head to look to rear. It eases tension at the neck and eyes. Works on healing internal injuries. Nourishes the internal organs. This is a stretch of the neck to the left and the right in an alternating fashion.
It cures energy depletion and consumptive illnesses, as it works the entire spine much like a wringed out cloth, it gets rid of nagging stiff muscles and pinched nerves, this exercise really improves your vitality, focus and energy levels, it also wards off aging and is very beneficial for back pain all along the spine.
5. Big Bear Turns from Side to Side
In this form, you sway head and swing tail. It is said to regulate the function of the heart and lungs. Its primary aim is to remove excess heat (or fire) (xin huo) from the heart. Xin huo is also associated with heart fire in traditional Chinese medicine. In performing this piece, the practitioner squats in a low horse stance, places the hands on thighs with the elbows facing out and twists to glance backwards on each side.
This exercise directly increases your life force and energy, affecting longevity personal power and health.
6. Punching with an angry Gaze
This form strengthens and revitalizes the liver. Engenders courage and fortitude.
7. Touching toes and bending backwards / Two Hands Hold the Feet
It stimulates the yin meridians and the governing vessel so most of the lower meridians and all the solid organs of the body, check above for the illustration
It stretches and tones the spinal column. Works on strengthening the muscles and tissues around the spinal column. Enables circulation of oxygenated blood to the brain.
8. Shaking the body / Bouncing in the toes / Heels up
Helps draws energy from the earth through the Bubbling wells on the soles of the feet. Enhances the body’s balance and stability.
I’ve come across this fantastic set of energy, breathing and stretching exercises, so-called “8 Brocades”, also known as “Ba Duan Jin” in Chinese, as part of the Tai Qi and Qigong class I’ve attended in New York.
After a quick research, I’ve found out that “Ba Duan Jin”, developed 1000 years ago by Marshal Yueh Fei, was an ancient Chinese exercise and fitness practice for improving healing, vitality, and longevity. According to historical writings, Yue Fei entered the army at 9 years old and rapidly rose within the ranks and by 26, he was a general. He developed Eight Brocades to support his warriors’ physical, mental, emotional and spiritual balance.
Two key aspects of these practices are “simplicity” and “effectiveness”. Therefore, they are quite easy to practice. Each of these 8 separate exercises focus on a different physical area and qi meridian of your body.
