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 (literal translation - eight cuts of brocade) dates back to the reign of the Song Dynasty (960-one279). This complex is rightfully considered the pearl of Health Qigong, as it is not only very simple, but also incredibly effective.

The aerobic exercises of Ba Duan Jing are developed on the basis of the theories of kinetics and physiology. We added two more exercises to the eight traditional ones: 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 energy balance of the body. Among other positive effects, it should be noted the improvement of the cardiovascular system, the cure for osteoporosis and coronary atherosclerosis, the strengthening of the immune system, the slowing down of the aging process, and the improvement of the mental state.

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

Chapter one

Origin and development

Gao Lian, a scholar who lived during the reign of the Ming Dynasty (one36eight–one6fourfour), wrote in his book Eight Aspects of Health Care: “By performing the Ba Duan Jing complex between morning and afternoon, one can find harmony with the universe.” The hieroglyph Jing means "beautiful", "sparkling" (for example, brocade). It can also be deciphered as a set of wellness exercises, similar to silk in their perfection.

The term Ba Duan Jing first appeared in the book The Listener's Notes - Selected Stories of Supernatural Beings by Hong Mai, who lived during the Southern Song Dynasty (oneone27-one279). "Li Sijiu was appointed to a high position in the imperial court... He started waking up at midnight and doing 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 took the exercises that are performed in a standing position as the basis of this book, due to their popularity.

During the reign of the Ming and Qing dynasties (one6fourfour–one9oneone), standing Ba Duan Jing became very popular. During the Qing Dynasty, a book entitled "New Illustrations of Health Exercises - Ba Duan Jing" was published. In it, for the first time, the performance of the Ba Duan Jing exercises in a standing position was illustrated. Here is how the exercises were described in it: “To normalize the work of internal organs - raising the palms to the sky; shooting with the right and left hands in the archer's pose; to normalize the work of the stomach and spleen - one hand in the air; to prevent illness and tension - look back; to relieve stress - shaking the head and tilting the torso; to strengthen the kidneys - sliding the hands over the back and legs and touching the feet; to increase strength - a closer look and a punch; to cure diseases - lifting and lowering on the heels. As can be seen from this passage, even then the Ba Duan Jing exercises took the form of a complete health complex.

There are many schools practicing Ba Duan Jing. Two main ones can be distinguished: North and South. Followers of the Northern School perform the exercises rigidly, in a sitting position, while those of the Southern School perform exercises more gently, in a standing position. However, judging by their movements, we can conclude that they have one primary source. During their existence, as a result of mutual influence, these two schools became very similar.

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

In the one970s, the tomb of a high-ranking official from the Han Dynasty (twenty6 BC - 2twenty AD) was found in Changsha. It contained a piece of brocade with a pattern called "Illustration of Qi Transfer". It clearly depicts four movements, which are very similar to the movements of the modern Ba Duan Jing complex: “Shooting with the right and left hands in the pose of an archer”; “To normalize the work of the abdomen and spleen - one hand in the air”; “To strengthen the kidneys - sliding the hands over the back and legs and touching the feet”; "To cure diseases - lifting and lowering on the heels." Similar illustrations are found in the book of Tuo Hong Jing, who lived during the reign of the Southern and Northern Dynasties (fourtwenty-5eight9) - "Caring for the Health of the Mind and Prolonging Life".

Chapter 2

Characteristics

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 the arms and legs, therefore, when performing them, you will not feel any tension.

These movements are aimed at relaxing the body and calming the mind, so while performing them, imagine flowing water or floating clouds. In no case should the movements be interrupted, as they balance the circulation of internal energy.

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. Proper stance 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.

Efforts should be made only when moving from one movement to another. For example: in the exercise “To normalize the work of internal organs - raising the palms to the sky”, the effort is applied when the hands move; "Shooting with the right and left hands in the archer's pose" - when switching to the archer's stance; “To normalize the work of the abdomen and spleen - one hand in the air” - when raising the hand; “To prevent illness and tension - look back” - when moving the arms and head; “To relieve stress - shaking the head and tilting the body” - when moving into a horse stance; “To strengthen the kidneys - sliding the hands over the back and legs and touching the feet” - when moving the hands; "To increase strength - stare and punch" - when punching; "To cure diseases - lifting and lowering on the heels" - with head movement and tension of the 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 (two opposite principles in traditional Chinese medicine). It also improves circulation. Qi 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 vigorously, smoothly and naturally.

During the application of force in the transition from one movement to another, you must be absolutely calm, especially when performing the above movements slowly. The external pause does not interrupt the internal circulation, the muscles remain stretched during this time. Stimulation of the intended parts of the body is achieved by the rational application of force for a certain period of time.

The connection of the body and mind for the formation of vital energy

The mind in Qigong refers to the mental state and consciousness, as well as body movements controlled by thought and mind. The connection of the body and mind is an interactive work, which is characterized by harmony and symmetry, which can be traced 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 firmness.

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

Chapter 3

Practical Tips

Be calm, relaxed, natural

A calm mind is easier to tolerate psychological and physiological stress. If the body is relaxed, then exercises to strengthen the muscles, ligaments and internal organs will bring a greater effect. This bilateral relaxation is a great way to free the body, breath and mind from tension. A calm mind and a neutral mood help to fully concentrate on the exercise. Calmness and relaxation are inseparable from each other.

Naturalness lies in the fact 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. Such a state may be achieved through continuous training.

Perform movements precisely but flexibly

Accuracy lies in the performance of exercises in accordance with the requirements and norms. The main task of beginners is to learn how to take the correct stances. 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 exercising, you must take into account your age and physical condition. We recommend that you choose the intensity and level of exercise yourself.

Training and