Ba duan jing 8 pieces of brocade breath. Buddhist version

These exercises are beneficial for respiratory system and joint mobility

“Performing the Ba Duan Jing complex between morning and afternoon,

you can find harmony with the universe.

Gao Lian, Ming Dynasty

Wellness complex Chinese gymnastics"Eight pieces of brocade", or in other words "Eight pieces of brocade" has been known for over two thousand years. These exercises, similar to silk in their perfection, are unusually simple, but at the same time they carry a strong charge of vivacity and health.

The pearl of health Qigong, the Ba Duan Jing complex, is useful for a very simple reason. It was developed by doctors of the Traditional Chinese Medicine(TKM) for their patients. The task was to eliminate the undesirable effects of stagnation, pain, discomfort, to help the patient recover as soon as possible after a serious illness, and the healthy one to strengthen his strength, endurance and harmonize the internal energies of the whole body.

During the execution, your arms, legs, the whole body, as if presses the magic buttons of active points, passing through all the meridians. They harmonize, launch all stagnant currents and forces of the body.

It is very important to perform all exercises with perfect accuracy in order to achieve the maximum therapeutic and healing effect.

These exercises are beneficial for:

• respiratory system,
• joint mobility,
• strengthen legs and arms
• nervous system.

Positive effect on:

• activity of the heart and blood vessels,
• cure for osteoporosis and coronary atherosclerosis,
• strengthen the immune system,
• slow down the aging process,
• improve mental state.

Gymnastics "Eight segments of brocade" wonderfully replaces morning exercises. It can be performed at any other time of the day. Since these exercises use and harmonize your body's own energy, they can even be done before bed! By harmonizing the forces and Qi flows of your body, you will sleep better and sounder.

Just do not perform these exercises within an hour after eating. After eating it is better to just take a walk.

The complex is performed both standing and sitting. The sitting form is used for the recovery of postoperative patients and people who, for one reason or another, cannot perform it while standing.

We will consider a form that is performed while standing. As with all qigong exercises, there is one restriction for the "8 pieces of brocade" - it cannot be done in the wind. During exercise, the pores of your body open up, allowing access for the pathogenic wind. So be careful when choosing a place for exercising if you are going to do them on the street. In the room, do it where it is most convenient for you!

To complete the complex, there is no need for any additional funds: rugs, clothes ... That is why, in China, it is often performed right at the workplace if you want to dispel fatigue or relieve drowsiness.

The complex is extremely simple and accessible to both children from the age of five and very old people. Just try!

All the details of the technique involved energy meridians and points you can see in the next video.

A small reminder for the correct implementation of the complex

1. When performing exercises, the tongue lies on the upper palate immediately behind the teeth. Lips tightly closed.

2. Exercises are done in complete silence.

3. All exercises are done to the left. Except the fifth.

4. Exercises cannot be done in the wind.

5. During the exercises, you need to keep count to yourself.

6. Exercises are done without interruption - from start to finish, as smoothly as possible.

7. Exercise must be done in own rhythm, at a speed that suits you.

8. There are no restrictions on age, execution time, physical condition. It is undesirable only to do during the acute course of the disease.

9. After completing the complex, it is advisable to stay a little in mental and physical peace.

10. The last final exercise: men - right hand on top, girls - left. published

One of the most popular and most frequently recommended methods is also a set of exercises called ba duan jin - eight pieces of brocade. Now it is difficult to trace the origin and development of this complex, but, undoubtedly, its ancient history refers to the Shaolin Monastery. Although there are hundreds of varieties of baduan jin throughout China, there are two main directions - the so-called. “civilian” and “military” (i.e., soft and hard versions). The hard version originates from Yue Fei, a legendary commander who studied baduan jin in Shaolin, and is characterized by alternating high and low stances. The “civilian” version is softer, made in high racks. This complex is rightfully considered the pearl of Health Qigong, as it is not only very simple, but also incredibly effective. 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 others 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.

The history of the Ba Duan Jing complex (literal translation - 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. 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 1 Origin and Development Gao Lian, a Ming Dynasty (1368-1644) scholar, wrote in his book Eight Aspects of Health Care: 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 (1127–1279). “Li Sijiu was appointed to a high position in the imperial 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 at 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 (1644–1911), standing Ba Duan Jing became very popular. During the Qing Dynasty, a book called New Illustrations was published. Wellness Exercises- Ba Duan Jing. 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 stress - 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 completed 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 hard, in a sitting position, the Southern school - 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 1970s, the tomb of a high-ranking official from the Han Dynasty (206 BC - 220 AD) was found in Changsha. It contained a piece of brocade with a pattern called "Illustration of Qi Transfer". It clearly depicts 4 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 present in the book of Tuo Hong Jing, who lived during the reign of the Southern and Northern Dynasties (420-589) - "Caring for the Health of the Mind and Prolonging Life".

Chapter 2 Characteristics Smooth, slow movements Movements should be smooth, calm and wide. Most movements this complex- 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. 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 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 the internal organs - raising the palms to the sky”, the effort is applied when the arms 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 - staring and punching" - when punching; "To cure diseases - lifting and lowering on the heels" - when moving the head and straining 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). Also, this combination improves the circulation of Qi in the 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. Connecting the body and mind for education 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 better health and physical form 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. This state can only be achieved through constant training. Perform movements accurately, but flexibly Accuracy lies in the execution 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 post-workout state Training is a process that combines body movement, breathing and mental regulation. The post-workout state is the comfortable and natural state of the mind and body after a workout. You must independently choose the level of load and intensity of classes in accordance with your physical condition. This is necessary for the correct execution of the exercises. The same applies to breathing. Training and post-workout state are interconnected. You must determine the duration of the exercises, the number of repetitions and the intensity of the movements, so that after training your mind, body and circulation of Qi (internal energy) will find balance. This combination applies equally to Everyday life. Compliance with the daily routine improves health and increases the effect of performing the exercises of the Ba Duan Jing complex. Gradual progress. At the beginning of the complex, beginners may feel pain in the muscles and joints. Gradually the pain will go away. For those who have just begun to perform this complex, we advise you to breathe naturally. When a certain time has passed and you have gained experience in 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 exercises of this complex, each person will feel their healing effect. The most important thing is persistence.

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 (960-1279). 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.

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 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 " Listener's Notes - Selected Stories of Supernatural Beings, by Hong Mai, who lived during the Southern Song Dynasty (1127–1279). "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 at 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 (1644–1911), standing Ba Duan Jing became very popular. During the reign of the Qing Dynasty, a book was published called " New Illustrations of Health Exercises – Ba Duan Jing». 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 1970s, the tomb of a high-ranking official from the Han Dynasty (206 BC - 220 AD) was found in Changsha. In it was found a piece of brocade with a pattern called " Qi Transfer Illustration". It clearly depicts 4 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 present in the book of To Hong Jing, who lived during the reign of the Southern and Northern Dynasties (420-589) - “ Mind Health Care and Life Extension».

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 moving the hands; "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). Also, this combination improves the circulation of Qi in the 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.

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.

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, the Eight Piece Brocade provides a complete maintenance regimen.

1. First piece: Holding up the sky with interlaced fingers - "Raising the sky with both hands, think of three heaters."
2. The second piece: Stretching the bow in both directions - "Shoot the bow at the eagle right and left."
3. Third piece: Regulating the spleen and stomach by raising one hand "Raising one hand, regulate the spleen and stomach meridians."
4. Fourth piece: Turning the head and looking back over the shoulder - "Looking back - five weaknesses and seven injuries disappear."
5. Fifth piece: Shaking the Head and Buttocks to Extinguish the Heart Fire - "Wag the head, wag the tail - eliminate the hot temper."
6. The sixth piece: Grasping the Toes with Both Hands to Strengthen the Kidneys - "Hugging the legs with both hands - strengthening the kidneys."
7. Seventh piece: Clenching Fists and Practicing Ferocious Gaze - "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 Cure All Diseases - "Press on the coccyx - a hundred diseases will disappear."

The first piece is "Holding up the sky with entwined 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 verses for each exercise of this complex. They contain the essence, they can be used to understand the nuances of their implementation.

Here are the verses for the first exercise:

Raising the sky with both hands, think of the three heaters.

Execution (simple version)

1. Stand up straight, heels together, toes apart. You can slightly space the feet, keeping their position relative to each other. The toes should grab the ground, so that the arches of the feet are slightly raised. The arms hang naturally along the body. Place the tip of the tongue on the palate behind the upper teeth and leave it there for the duration of the exercises.
2. Calm your mind and even out the rhythm of your breathing. Breathe through your nose. During 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 open palms facing up. The fingers should be pointed at 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, turned up until they reach chest level.
5. At upper chest level, turn your palms down and keep turning them away from you and up until they turn up again as you continue to push your arms over your head. When you fully raise your arms, interlace your fingers above your head. The palms are turned up, as if you are "supporting the sky." Continue to press upward with interlaced fingers.
6. When you begin to raise your arms, start inhaling and at the same time rise on your toes, continuing to look forward.
7. As you exhale, slowly lower your arms through the sides, to the sides. Concentrate on your fingertips as you lower your hands. The palms should be directed away from you, and at the end down.
8. Feel or imagine the qi running to your fingertips, making them lighter and tingling. Bring your hands together again in front of you, as described in step 3 above, and repeat the exercise.
9. Repeat the exercise eight times in one session.

Discussion

Holding Heaven 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 the muscles and internal organs of the whole body.

You should also pay attention to the fact that the tongue is raised to the palate. This is an important part of all Taoist practices and has been a secret for a long time. Raising the tongue, we connect the Control and Functional channels of the body together, closing the Microcosmic orbit.

Although this set of exercises does not begin with calming meditation, it is necessary that your mind be stilled so that the subtle sensations that arise in the body during the exercises are not drowned out by erratic thoughts.

This piece of brocade is for Xianzao (Triple Heater). 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 qi to flow freely. By repeating the movement, you regulate the circulation of qi in xianzao. When the organs are relaxed, qi will be able to 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 sanjiao is adjusted, the disease will disappear, so this exercise is good for the whole body.

When you do this exercise, you lift your heels off the ground. This helps you develop Yi pushing up, which guides the qi sanjiao up and down.

Raising your hands up, you concentrate the inner strength in the palms, where all hand meridians begin.

This is the hidden essence of the phrase: "Raising the sky with both hands." The ancients believed that the sky is infinity. To raise the sky means to raise an immense heavy thing.

Fulfillment (Buddhist version)

1. The differences between the Buddhist version and the one already described are that the hands need to be raised up through the sides. The palms should also be open and look up.
2. Raise your hands up until they meet and interlace your fingers. Hold your breath and turn your interlaced palms up.
3. Slowly rise up on your toes, at the same time raise your clasped hands as high as possible, pushing the sky so that the muscles and tendons are well stretched. Imagine that you are lifting a heavy object. 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 starts at the nail of the 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. Meridian pairs with its counterpart and runs through two arms.
5. Slowly lower your hands palms up on your head without disengaging your fingers, lower yourself to a full foot. Do this in a relaxed and exhaling way.
6. When the heels touch the floor, lift the first and second toes as high as possible, mentally straining the front of the legs and stomach. Hold your breath.
7. Lower your toes and as you inhale, rise again on your toes, raising your hands up.
8. Repeat the cycle of raising and lowering your hands 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 the sides, as if pressing on a non-existent load. This ends one cycle of the exercise.
10. It is necessary to make four such cycles.

Execution (hard version)

There are several other options for doing this exercise:

1. During the exercise, keep your eyes on your hands. It's so much harder to keep your balance.
2. Do the exercise with your feet shoulder-width apart, while slightly bending them at the knees. In this case, the calves work differently and it is also harder to maintain balance, especially if you also follow your eyes with your hands.
3. Another option is to drop on your heels, do not lower your hands, and when you stand on the ground, lean to the right and left. Put your hands down.

Do not do all the options interspersed, first master at least one of them to perfection and only then experiment.

The second piece - "stretching the bow in both directions"

Verses for this exercise:

Shoot from the bow at the eagle left and right.

Performance

1. Stand straight, feet shoulder-width apart, feet parallel.
2. Step your left foot out to the side so that your feet are more than shoulder-width apart.
3. Bend your knees slightly, as if you were riding a horse. You are now in the horseman's pose
4. Clench your hands into fists and cross them in front of your chest so that the left hand is on top of the right
5. Straighten the index finger of the left hand, and set the thumb aside, the remaining three fingers remain pressed to the palm. Stretch your left arm out to the side with the palm away from you so you can see the back. In this case, the index finger is pointing up, and the thumb is forward from you.
6. Turn your head and follow the tip of your index finger as you straighten your arm.
7. At the same time, raise your right fist to 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 spread your arms and draw the bow. Pay attention to the muscles of the throat, they may tense up during this exercise. Relax them.
9. Return to the position with crossed arms, exhale as you do so.
10. Repeat the exercise on the right side
11. Do 4 reps on each side.

Discussion

Drawing the Bow in Both Sides helps to strengthen the muscles of the legs, chest, neck, shoulders and arms. It also stimulates respiration 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 along the meridians of the large intestine, which starts from the nail of the index finger, goes along the back of the hand, along outer surface forearm, shoulder, neck, above the lip and ends at 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 are holding a heavy metal ball in front of you, the size of a tennis ball and weighing 10 kilograms. While driving, slowly sit on right leg, bending it at the knee and transferring the entire weight of the body to it. In this case, the toe of the leg should look just under the knee. Turn your left foot to the left side. All these actions should be performed while inhaling, they are similar to the movements of a person shooting a bow.

Then, on a pause, move your attention along the colon meridian. Then, as you exhale, return to the starting position - the rider's position: sit evenly on both legs, return your hands to your chest. Repeat the same steps two more times on the left side. Then "shoot" three times to the right.

The third piece - "Regulation of the spleen and stomach by raising one hand"

Verses for this exercise:

Raising one hand, regulate the meridians of the spleen and stomach.

Performance

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 through the side above your head. The palm should be almost perpendicular to the hand, initially turned towards the ground, and during the rise all the time directed away from you. At the top point, the fingers point to the left. (Accordingly, when you raise your left hand - to the right)
3. When the hand is above the head, push it up, as if you are trying to lift and support some kind of weight.
4. Look up at the raised hand, this will provide a great stretch for the muscles and tendons of the neck, especially if you look at the back of the hand
5. The palm of the left hand also turn to the ground and at the same time as pushing up, push it down. The fingers of the palm are directed forward.
6. Hold this position for a few seconds and then change hands.
7. Lowering one hand, simultaneously raise the other.
8. Start inhaling on the rise when the arm reaches the level of the waist. 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 is pressing down. The vigorous opposing movement of the two hands simultaneously stretches and stimulates both the muscles and internal organs, especially the liver, spleen, gallbladder and stomach. This exercise improves the function of digestion. Regular execution 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 through the inside and front of the legs and along the front wall of the abdomen and chest.

Implementation options

As you push up with your arm, simultaneously push down with your corresponding leg. This will stretch the entire half of the body.

You can not lower your hand completely (and therefore not alternate them), but lower it with your palm down above your head.

You can also raise your other hand 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.

Performance

Stand 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 you can 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 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 are understood as diseases of the five dense internal organs - the heart, kidneys, lungs, liver, spleen. These organs are energy centers producing different kinds energy. And the seven injuries are illnesses caused by the seven emotions: pleasure, anger, regret, joy, love, hate and desire. These emotions, when they exceed the norm, disrupt 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 disturbed. Because of this, the body becomes unhealthy.

For example, anger can cause stagnation of qi in the liver, which will cause malfunctions in its functioning. However, not only the internal organs are subject to this influence: strong emotions also cause the accumulation of qi in the head. Turning your head from side to side loosens the muscles, blood vessels, and qi channels in your neck, allowing the qi in your head to flow more smoothly.

In addition, as you train your feelings and shen to be centered and neutral, you will be able to avoid excess or extreme emotions along with their negative consequences. In this exercise, you turn your head to look back, as if you were looking at all the negativity left behind. In order for qi to move, it is necessary to look backward. If you just turn your head slightly, the qi will stagnate in your neck. Regularly doing this "Piece" will regulate the qi in your organs and head, repairing the damage caused by strong emotions and helping to avoid all diseases.

This the exercise acts simultaneously on all the main meridians, but especially on the two "wonderful" - the managerial and functional, which together make up the microcosmic orbit, so when doing the exercise, press the tip of the tongue to the palate. This will close the microcosmic orbit and allow energy to circulate through it. During the exercise, move qi with the help of consciousness along the microcosmic orbit.

Fourth piece of brocade also helps in strengthening the muscles surrounding the eye sockets and increases the mobility of the eyes, strengthens the muscles of the neck and prevents diseases and injuries of the cervical vertebrae. It stimulates blood flow to the head and brain, improves balance, and relieves fatigue, dizziness, and other disorders of the central nervous system. This exercise is especially recommended for those who suffer from overexertion and atherosclerosis.

Implementation options

To make the exercise more energetic, turn the torso along with the head. To do it right, start with the lower back, then use the back muscles, then turn the shoulder, and only then the head.

Fifth piece - "Shaking the head and buttocks to extinguish the fire of the heart"

Verses for this exercise:

Wag your head, wag your tail - Eliminate a hot temper.

Performance

1. Take the pose of a horseman (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 tilt your torso forward
4. Simultaneously swing your head and torso to the left, and your buttocks to the right. To facilitate movement, straighten your right leg. Do it on the inhale
5. Exhale as you return to the forward leaning position.
6. Do the same on the other side
7. Do a total of 16 times, 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 Dan Tian Wu solar plexus it can 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 ho ("heart fire"). When excess qi builds up and stagnates in the middle dan tian or heart, the best course of action 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, therefore the Metal of the lungs can subdue the Fire of the heart. Keeping your hands on your knees with your thumbs back, you expand your chest, and moving from side to side, you loosen up your lungs and thus absorb excess qi from the Middle Dan Tian, ​​calming the Fire. In doing so, you also increase blood circulation, which will prevent any numbness or pain in your legs.

Be careful not to drop your head while turning. The head, neck and spine should be in a straight line. When you "press hard" on one knee, you compress the lung on that side, relaxing and opening the lung on the other side. The lungs at the same time work like blacksmith 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 the inner surface thumb, along the inside of the arm to the shoulder, along the shoulder and under the collarbone, in the area clavicular fossa goes deep into the lungs).

Implementation options

1. You can not lean forward, but, as it were, turn your body to the left and right, pressing down on your knee.
2. bow down upper part torso 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.

The sixth piece - "Grasping the toes with both hands to strengthen the kidneys"

Verses for this exercise:

Hug legs with both hands - Strengthen the kidneys.

Performance

1. Stand straight, feet shoulder width apart or less, feet parallel to each other
2. Place your hands on your lower back so that your palms are on your kidneys and your thumbs are on your stomach.
3. Exhale and bend back.
4. As you inhale, lean forward and clasp your toes with your hands, pull them up. Try to keep your legs straight.
5. If you can't reach your toes, touch your ankles with your fingers.
6. Exhale as you return to the starting position
7. Do 8 reps

Discussion

Stretching and contracting the muscles of the lower back and back, we prevent the appearance of tension and relieve it. This exercise also improves the functioning of the kidneys and adrenal glands. If you suffer from overexertion and arteriosclerosis, it is recommended that you do not tilt your head too much forward during the exercise.

Exercise well strengthens not only the kidneys, but also the bladder and genitals. In Oriental medicine, "kidneys" refers to the entire genitourinary system.

The kidneys, located under the two main muscles of the back, are the seat of the Original Jing (Yuan Jing). If they are healthy and strong, the original ching is preserved and strengthened. Only then will they be able to produce Primordial Qi and revitalize your body. Leaning forward and grabbing your feet with your hands tense your back muscles and block the flow of qi in the kidney area. When tension eases, the flow of qi resumes, removing any stagnation that has existed. This exercise is a great way to massage the kidneys and increase the flow of qi in them, as well as in the muscles of the back and spine. When the kidneys are strong, the primordial qi is also strong. When Primordial Qi is full and strong, the body is able to form a powerful shield of Protective Qi to protect against colds.

When you bend over, your whole body contracts slightly and the kidneys are especially stimulated. As you straighten up and extend your arms, the mind thinks of extending the hand and foot. This action of the mind and body directs qi to all tendons. When you bend down, some of your attention (and some of the qi from the kidneys) is drawn to the sacrum. This Qi enters the spine through the openings in the sacrum, and as you stand up, it travels through the spine. Eventually, the qi will fill and revitalize the entire skeleton.

The main meridians in this exercise- meridians Bladder and kidneys. The first from the little toe of the foot along the sole stretches to the heel, then rises along rear surface legs to the buttock, to the coccyx, then up along two lines parallel to the spine, which connect at the back of the head, go together to the top of the head, and then descend along the forehead to the inner corners of the eyes. The second - 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 runs close to the center line of the abdomen and chest.

Implementation options

As you lean forward, wrap your arms around your ankles and press into your legs as hard as you can. Rising up, run your hands along the back of the legs, buttocks and to the position of the hands on the lower back.

The seventh piece - "Clenching fists and practicing a fierce look"

Verses for this exercise:

Strike with a full fist and with a furious look

Increasing power energy.

Performance

Step your right foot out to the side and lower yourself into horseman pose.

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 blow to the right side. During the blow, turn your fist so that when the right arm is fully extended, the palm is facing down.

Open both eyes wide and glare in the direction of the movement of the fist at the imaginary opponent. Return your hand to its original position.

Strike as you exhale, inhale as you return your hand to its original position. Do the exercise on the other side. Do 8 repetitions.

Discussion

This "Piece" teaches you to raise the spirit of life. When the spirit is uplifted, the qi flow and muscle strength increase. As the shen spirit rises and strength increases, the energy will fill your entire body to the very surface of the skin. In other exercises, you focused your attention and concentrated the qi. Now it is important to perform this "Piece" as it removes all stagnation of qi and directs it to the skin. Focusing And is the key to success. If you can form a very expressive image of a strong push, your Yi mind will send the Qi to your hands and feet to make the punch powerful.

This exercise is actually a striking technique and is designed to break through all the meridians in the body due to internal strength.

During the strike, direct the energy accumulated in the lower Dan Tien to the point of impact. If the flow of energy is powerful enough, then it will be able to break through all the meridians in its path. Collect energy in the lower dan tian as you inhale.

The gaze helps to control the direction of the flow of internal force to the impact point.

Implementation 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 coccyx - One hundred diseases will disappear

Performance

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, eyes should look straight ahead or slightly up
3. As you exhale, lower both heels to the ground
4. Repeat 8 times
5. Put your hands on the lower back (as in 6 pieces) 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. As you stand up on your toes, you stimulate the six channels of qi that are connected to the internal organs.

Performing it according to 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, lift the energy up into your chest. To do this, you need to tighten your stomach and mentally raise everything that is inside: air, energy, and so on. Rib cage while expanding. Then, exhaling, squat down on your full foot. On exhalation, the reverse action is performed: you need to stick out the stomach and lower the energy down into the stomach. The back is straight, the arms are freely lowered. When you sit down and exhale, take a new breath full chest and jump up as high as possible, while raising the energy up. Land softly, first on your toes, then on your heels. After that, exhale. In total, you need to make four such jumps.
2. Then, while inhaling, rising to your toes as much as possible, place four fingers of both hands on the coccyx and massage it. Hold your breath. On a pause, press your fingers from below on the coccyx, slightly tighten the muscles of the anus and mentally drive the energy up the spine up to the crown. At the same time, straighten your back, slightly pull your chin to 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, you gradually lower yourself onto full feet and at the same time mentally lower the energy down the front middle meridian, ceasing to put pressure on the coccyx, relaxing the muscles of the anus. You must exhale through the nose, because at this time the tongue should be pressed against the palate, closing the Small Celestial Circle. Lower the energy to the lower dan tian, ending the exhalation. At the end of the exhalation, be sure to slightly raise the anus.

“By performing the Ba Duan Jing complex between morning and afternoon, one can find harmony with the Universe.” Gao Lian, Ming Dynasty (1368-16440)

The complex of health-improving Chinese gymnastics "Eight pieces of brocade", or otherwise "Eight pieces of brocade" has been known for more than two thousand years. These exercises, similar to silk in their perfection, are unusually simple, but at the same time they carry a strong charge of vivacity and health.

The pearl of wellness Qigong, the Ba Duan Jing complex, is useful for a very simple reason. It was developed by doctors of Traditional Chinese Medicine (TCM) for their patients. The task was to eliminate the undesirable effects of stagnation, pain, and discomfort, to help the patient recover as soon as possible after a serious illness, and to help the healthy person strengthen his strength, endurance and harmonize the internal energies of the whole body.

During execution, your arms, legs, the whole body, as if pressing the magic buttons of active points, pass through all the meridians. They harmonize, launch all stagnant currents and forces of the body. By the way, it is very important to perform all the exercises with perfect accuracy in order to achieve the maximum therapeutic and healing effect.

These exercises have a beneficial effect on the respiratory system, joint mobility, strengthen the legs and arms, and the nervous system. They positively affect the activity of the heart and blood vessels, cure osteoporosis and coronary atherosclerosis, strengthen the immune system, slow down the aging process, and improve mental state. Isn't it a miracle?

Nevertheless, all of the above should not lead the reader to the idea that this complex exists only for sick people, although according to a well-known medical joke, “there are no healthy people, there are only underexamined ones.” Gymnastics "Eight segments of brocade" remarkably replaces morning exercises. It can be performed at any other time of the day. Since these exercises use and harmonize your body's own energy, they can even be done before bed! By harmonizing the forces and Qi flows of your body, you will sleep better and sounder. Just do not perform these exercises within an hour after eating. After eating it is better to just take a walk.

The complex is performed both standing and sitting. The sitting form is used for the recovery of postoperative patients and people who, for one reason or another, cannot perform it while standing. We will consider a form that is performed while standing.

As with all qigong exercises, there is one restriction for the "8 pieces of brocade" - it cannot be done in the wind. During exercise, the pores of your body open up, allowing access for the pathogenic wind. So be careful when choosing a place for exercising if you are going to do them on the street. In the room, do it where it is most convenient for you!

To perform the complex, there is no need for any additional means: rugs, clothes ... That is why, in China, it is often performed right at the workplace if you want to dispel fatigue or relieve drowsiness. The complex is extremely simple and accessible to both children from the age of five and very old people. Just try!