The Eight Pieces of Brocade
Ba Duan Jin (The Eight Pieces of
Brocade) was developed during the twelfth century by the famous general
Yueh Fei (who also created the Hsing I internal martial art) as a way to
strengthen the body, to balance the vital functions and to drive
stagnant energy and toxins from the system. Pa Tuan Chin is a very
popular Chi Kung set, ideal for beginners. Although simple, these
exercises have a lot to offer. By involving your mind in your Chi Kung
practice you will get their full benefits. But, even by practicing the
set as simple physical exercises, the Pa Tuan Chin routine will loosen
your muscles, improve your posture, enhance your blood circulation, and
relax you. Each exercise should be repeated 12 times. You may start off
with 6 times each and add more repetitions. The ancient texts recommend
24 to 36 repetitions each.
1. Palms raised to Heaven [to regulate the Triple Burner]
Stand in the Horse Stance, empty the
lungs and relax. Inhale and raise the hands palms up slowly. When the
palms reach heart level turn them around to face upwards and continue
raising them. Palms are raised to heaven upon completion of inhalation.
Stretch all the way up lifting the heels off the ground. Exhale smoothly
while bringing back the arms slowly down to the sides an lower both
heels to return to a standing position with hands relaxed at the sides.
Benefits: Balances energy in all the internal organs (The Triple Burner refers to the Heart, Lungs and Stomach).
2. Drawing the Bow
Stand in a lower Horse Stance. Relax
your hands and lift them up to the chest area. As you breathe in, push
out with one hand while pulling back the other as though shooting with a
bow and arrow. Repeat the procedure for both sides. Breath in when
pulling back breathe out when returning to the center.
Benefits: Realigns the back
muscles and the spine. Strengthens the muscles of the arms abdomen, back
and legs. Promotes overall good health and vitality.
3. Separating Heaven and Earth
Stand in the Horse. Bring the hands
below the navel with palms facing up the sky. Inhale while raising both
hands together up to heart level. When the hands reach the heart and the
breath is full, turn one palm out and around 360 degrees so that it
faces the sky and continue raising it, and turn the other palm in and
around 180 degrees so that it faces the ground and bring it down. Exhale
while you turn both palms around and slowly bring them back to heart
level. Breath and reverse sides.
Benefits: Invigorates the torso with energy from the heavens and from the earth. Opens the chest for deeper breathing.
4. The Wise Owl Gazes Backward
Stand upright, feet together and look to
the far distance. Breath in. Turn the head to one side following with
eyes to look behind you. Keep the trunk of the body straight. Repeat
this head turning routine for both sides. Breathe out when turning,
breathe in when returning.
Benefits: Exercises the neck and
eyes muscles, releases tension. Nourishes the internal organs with vital
energy and freshly oxygenated blood.
5. Shake the Head and Swing the Tail [to Expel Fire from the Heart]
Stand in a low Horse Stance. Place your
hands on top of your knees. Shift your weight to your left leg and press
down heavily with your haTurn your head to the left side and look
backward while extending your right leg. Repeat the same thing on the
other side.
Benefits: Expels Fire Energy from the system by drawing it out through the lungs and energy gates.
6. Press the Earth, Touch the Sky
Stand in the Horse. Exhale slowly
through the mouth, lean forward and bend down. Inhale and rise slowly,
raising your arms upward over your head, with the palms facing each
other. Exhale smoothly, relax the shoulders while bringing the arms down
the sides with the palms down and turned outward. Inhale in the Horse
Stance.
Benefits: Stretches and tones the
entire spinal column. Promotes the circulation of freshly oxygenated
blood to the brain. Balances energy flow between the front and back and
the upper and lower parts of the body.
7. Punching with Angry Eyes
Stand in a lower Horse Stance. Hold your
fists beside your waist. Extend one arm to the side in a twisting punch
motion. Glare fiercely at an imaginary opponent. Imagine that energy is
projected from the fist. your other hand stay beside your waist in a
tight fist. Bring the extended arm back, repeat on the other side.
Exhale as you punch, inhale as the arm moves back.
Benefits: Angry and tense feelings are dispelled. Additional oxygen is supplied to the blood.
8. Lifting Up the Heels
Stand in the Horse and look straight in
the distance. Let your arms hang loosely at your sides. Make sure your
shoulders are relaxed, and empty your mind of all thoughts. Lift the
heels off the ground as you inhale. Remain stable using the toes for
balance. Lower the heels back to the ground as you exhale. Repeat the
procedure breathing in when
lifting the heels and breathing out when lowering them.
Benefits: Generates waves of
energy, improves blood flow to the internal organs, which helps detoxify
them. Enhances the balance and coordination. Draws terrestrial energy
up from the earth through the Bubbling Spring on the soles.
Albany Qigong and all instructors shall have neither liability nor responsibility to any person or entity with respect to loss or damage caused, or alleged to be caused, directly or indirectly, by reading or following the instructions on this website or at Albany Qigong's locations. Qigong practice is not intended to replace orthodox medicine, but rather complement it. You should ask your doctor before beginning any Qigong practice.
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