Ba Duan Jin - Eight pieces of brocades
Ba Duan Jin is a set of qigong movements, thought to date back a thousand years. Each of the stretching movements circulates internal Qi energy, throughout certain meridian channels, building on strength and flexibility as a whole-body exercise. The practise improves one’s health, calms the mind, and heals body and spirit. Performing Ba Duan Jin allows one to realign yin and yang energy, thus releasing built-up emotions that can cause stress. It is well known for the simplicity and effectiveness of its movements.
While performing the eight exercises, the focus is on different physical channels or Qi meridians. Each of the exercises is repeated 6 times (8 for more advanced groups) and to perform the set takes around 15 minutes. The basic principles of the Ba Duan Jin are rooted in the belief that a person’s health relies on these meridian channels remaining open and clear routes for the internal Qi to flow uninhibited.
Do we need to learn meridians for Ba Duan Jin?
Definitely not. Although some extra reading is encouraged, it makes no difference to the learning. You are guided through each movement and only practice brings results. The primary focus is learning the moves and the sequence in which they occur. Learning the names of each move is beneficial and simplifying them makes it easier to learn.
There are 12 known meridians of energy:
1. Triple heater (Sanjao) meridian
2. Lung meridian
3. Large intestine meridian
4. Spleen meridian
5. Stomach meridian
6. Liver meridian
7. Gall bladder meridian
8. Kidney meridian
9. Bladder meridian
10. Heart meridian
11. Small intestine meridian
12. Pericardium meridian
The Ba Duan Jin Exercises
The reason for, or aim of these exercises, is to gently stretch tendons, lubricate the joints and tighten up the muscles giving them shape. The movements promote blood circulation and regulate the functions of the vital functions organs.
Commencing: Relax and breathe normally. Standing in Wu Ji to meditate briefly. Opening the channels is achieved by planting one’s self as a tree. The fingers become roots as do the feet. Take several slow breaths to draw up energy from the earth, pushing it up through the spine from the feet. The top of the head reaches up towards the sky helped by the fingers drawing earth energy along with the legs. Tongue to the roof of the mouth, just behind the teeth. After several breaths, relax ready to begin.
1. TWO HANDS HOLD UP THE HEAVENS
This move is said to stimulate the “Triple Burner” aka “Triple Warmer” or” Triple Heater meridian it consists of an upward movement of the hands, which are loosely joined and travel up the centre of the body
Benefits: Balances energy in all the internal organs (The Triple Burner refers to the Heart, Lungs and Stomach).
2. DRAWING BOW TO SHOOT THE HAWK
While in horse riding stance you stand like an archer drawing his bow. This exercise stimulates the liver, heart and lung meridian. It helps clarity of thought and vision.
Benefits: Realigns the back muscles attached to the spine. Strengthens muscles in the arms, the abdominal region, and the legs. Excellent for overall good health and vitality.
3. SEPARATE HEAVEN AND EARTH
This movement helps in conditioning the stomach and spleen. The stretch helps us to feel grounded, without having to think too much about it by over analysing. It supports a balance between mind and body.
Benefits: Invigorates the torso with energy from the heavens and from the earth. Opens the chest for deeper breathing.
4. THE WISE OWL GAZES BACKWARDS
The head in this exercise turns slowly to look at the hand. Alternating one side to the other. The channels, or pathways to the head, need to be clear. Qi needs to flow freely in order to improve one’s intuition. At the same time, when performed correctly, it relieves chronic tension and tiredness and weakness in the neck and shoulders.
Benefits: Exercises the neck and eyes muscles, releases tension. Nourishes the internal organs with vital energy and freshly oxygenated blood.
5. SWING THE HEAD AND SHAKE THE TAIL
This movement helps to balance the rhythm of the heart. If you ever feel overworked or burnt out, or even a loss of control, this exercise will help It helps bring forth a soft, warm light in the heart or centre of the being. Being in harmony with what is going on around you is essential to overall wellbeing.
Benefits: Expels Fire Energy from the system by drawing it out through the lungs and energy gates.
6. TWO HANDS HOLD THE FEET TO STRENGTHEN KIDNEY AND WAIST
The spotlight here shines on the urinary tract and bladder line. Essential to the kidney meridian. We channel energy from the earth, which in turn feeds and nourishes the body as the arms reach upwards. We focus on the energy that supports the essence of our being. Unhealthy kidneys can drain our energy and inner strength. To counteract that we need to promote a sense of peace and belonging.
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. CLENCH THE FISTS AND GLARE FIERCELY
This can resemble Drawing Bow To Shoot The Hawk in some schools. It is by and large a punch to either side while standing in horse stance, or forward on either side while standing in horse stance. This is by far the most externally focused movement of the routine. It is aimed at increasing general vitality and muscular strength.
Benefits: Angry and tense feelings are dispelled. Additional oxygen is supplied to the blood.
8. BOUNCING ON THE TOES
This aims to settle the breath and take in the changes brought about by the entire sequence. Great for circulation and an overall feeling of being revitalised and refreshed. This is a push upward from the front part of the foot. And with a small rocking motion on landing, the gentle vibration is said to “smooth out” the qi after practise of the preceding seven pieces.
Benefits: Generates waves of energy, improves blood flow to the internal organs, which helps detoxify them. Enhances balance and coordination. Draws earth energy up from the “Bubbling Spring” on the soles of the feet. An acupuncture point that offers access to the power of will and wisdom.
In our next post, we will begin video lessons for each move.
