Strengthen the Body, Learn the Eight Pieces of Brocade Together
“Eight Pieces of Brocade” (Ba Duan Jin) is a set of health-preserving exercises highly valued by both Buddhism and Daoism in ancient China, originating from the Northern Song Dynasty, with a long history. Its movements are simple and easy to perform, with significant effects. The entire set of movements is gentle and continuous, smooth and flowing; it combines relaxation and tension, movement and stillness; the flow of Qi is smooth, and the bones are aligned while the muscles are relaxed. Each movement of the Eight Pieces of Brocade is designed to address specific organs or health conditions, facilitating the smooth flow of meridians and Qi, adjusting organ functions, and incorporating physical exercise, stretching, and aerobic training. Regular practice not only serves as physical exercise but also as internal cultivation, and correct practice can open the meridians and expel dampness and cold from the body.
The “14th Five-Year Plan” for the development of Traditional Chinese Medicine (TCM) emphasizes inheriting the essence, maintaining integrity while innovating, implementing major projects for the revitalization and development of TCM, addressing shortcomings, strengthening weaknesses, leveraging advantages, and activating vitality. It promotes the integration of TCM with modern science, encourages mutual supplementation and coordinated development between TCM and Western medicine, advances the modernization and industrialization of TCM, and supports the high-quality development of TCM to go global, providing strong support for the comprehensive promotion of a healthy China and better safeguarding of people’s health. It is essential to adhere to the laws of development, correctly grasp the relationship between inheritance and innovation, maintain original thinking in TCM, focus on creative transformation and innovative development, and utilize modern scientific technologies and methods to deeply explore the essence of TCM, forming new characteristics and advantages through innovation, and promoting the distinctive development of TCM.
TCM Health Preservation Method – Eight Pieces of Brocade
The Eight Pieces of Brocade initially consisted of eight different movements and gradually evolved into a complete set of health-preserving Qigong, continuously improved and optimized, leading to various schools and styles. The Eight Pieces of Brocade achieves the effects of strengthening the body and preventing and treating diseases through the coordination of breathing, intention, and movement. Practicing the Eight Pieces of Brocade can enhance the functions of the internal organs, promote the circulation of Qi and blood, improve the body’s immunity and disease resistance, nourish the essence and Qi, smooth the meridians, nourish Yin and assist Yang, and prolong life. Modern medicine has also confirmed that practicing the Eight Pieces of Brocade has a beneficial harmonizing effect on the nervous system, digestive system, respiratory system, and cardiovascular system. It can also regulate psychological states, relieve stress, and improve sleep quality.
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The first movement primarily involves stretching the limbs, torso, and spine, similar to stretching one’s back, which is very practical for those who often bow their heads and sit for long periods, and it also helps to relieve fatigue. The upper jiao is above the chest, the middle jiao is between the chest and the navel, and the lower jiao is below the navel. The three jiaos of the human body are responsible for distributing vital energy and circulating fluids. By stretching the waist and back and lifting the chest and abdomen, it promotes the circulation of Qi throughout the body, allowing for the nourishment of vital energy and fluids.
02
The second movement mainly improves blood circulation in the thoracic and cervical regions and has certain benefits for shoulder periarthritis and hunchback. Expanding the shoulders and opening the chest, with the arms moving like drawing a bow and shooting an arrow, the graceful movements can express chest energy, relieve chest tightness, smooth liver Qi, treat rib pain, and alleviate discomfort in the shoulders and back. It increases lung capacity, fully absorbs oxygen, enhances willpower, and boosts energy.
03
The third movement primarily targets the middle jiao, specifically the spleen and stomach, which are the foundation of postnatal life and the source of Qi and blood production. The spleen governs the upward movement of clear Qi, while the stomach governs the downward movement of turbid Qi. The coordinated stretching of the upper limbs can effectively massage the spleen, stomach, liver, and gallbladder, assisting them in regulating Qi, promoting gastrointestinal peristalsis, digestion, absorption, and enhancing digestive function.
04
The fourth movement addresses the “Five Labors” affecting the heart, liver, spleen, lungs, and kidneys, and the “Seven Emotions” which can harm the body. This movement involves turning the head and twisting the arms, adjusting the communication pathways between the brain and the internal organs, stimulating the thymus to enhance immunity and physical constitution, promoting self-regulation, and activating the neck to improve blood circulation.
05
The fifth movement addresses the heart fire, which is often caused by excessive thinking and internal heat. To lower heart fire, kidney water is needed, balancing the heart and kidneys. In this movement, the upper body leans forward while the hips sway, helping to lower heart fire and raise kidney water, alleviating symptoms such as irritability, mouth sores, bad breath, insomnia with vivid dreams, and urinary heat, while also relaxing the waist and neck joints and muscles.
06
The sixth movement primarily targets the waist, which is a key area for overall body movement. This movement fully stretches the waist muscles, bending forward and backward, while the hands massage the lower back and legs, stretching the Governor Vessel and the Bladder Meridian, benefiting the reproductive and urinary systems as well as the muscles of the lower back.
07
The seventh movement primarily aims to release stagnant Qi, as the liver governs the tendons and opens to the eyes. This movement involves a horse stance and punching, which can stimulate the liver meridian system, enriching liver blood, promoting liver Qi flow, and strengthening the tendons and bones. It is particularly suitable for those who sit for long periods and experience Qi and blood stagnation.
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The eighth movement is a full-body relaxation exercise to conclude the practice, standing on tiptoes, stretching the spine and joints, and shaking the body to massage the internal organs. As the saying goes, “A hundred steps of walking is not as good as a shake.” The shaking motion helps eliminate various ailments.
Indications
The Eight Pieces of Brocade is a traditional Chinese health-preserving method characterized by gentle, slow, fluid, and progressive movements, suitable for various groups, including adolescents, sedentary individuals, the elderly, those with weak constitutions, and patients with chronic diseases.1. Adolescents: Adolescents are in a stage of growth and development, and appropriate exercise can promote the healthy development of bones and muscles. The movements of the Eight Pieces of Brocade encompass stretching, twisting, and contracting, which can aid in promoting growth and development in adolescents.2. Sedentary Individuals: Those who sit for long periods, such as drivers, attendants, and office workers, need appropriate activity. The Eight Pieces of Brocade can alleviate discomfort caused by prolonged sitting through stretching, twisting, and relaxing movements, helping to reduce lower back pain, relieve neck and shoulder pressure, and improve flexibility and range of motion.3. Elderly Individuals: The elderly often face issues of muscle and joint stiffness. The movements of the Eight Pieces of Brocade can help maintain flexibility and joint mobility through stretching and twisting, and can also help improve balance and stability, reducing the risk of falls.4. Patients with Chronic Diseases: Patients with chronic diseases, such as hypertension, diabetes, and arthritis, can benefit from certain movements of the Eight Pieces of Brocade to relieve stress, improve psychological states, and enhance physical fitness, which is beneficial for chronic disease management.
Contraindications
1. Individuals with Weak Constitutions: Those with weak constitutions, such as those who tire easily or experience shortness of breath, should avoid practicing the Eight Pieces of Brocade to prevent exacerbating discomfort after exercise.2. Patients with Acute Gastroenteritis: Patients with acute gastroenteritis have weakened immunity and physical strength, making it unsuitable for them to practice the Eight Pieces of Brocade; rest is the priority.3. Patients with Arthritis: The movements of the Eight Pieces of Brocade involve joint rotation and squatting, which may exacerbate joint pain in arthritis patients, delaying recovery. They should avoid practicing the Eight Pieces of Brocade until their condition improves.4. Individuals with Spinal Injuries: Some movements in the Eight Pieces of Brocade involve bending and stretching, which may worsen symptoms for those with spinal injuries; therefore, they should avoid practicing.5. Patients with Severe Cardiopulmonary Diseases: Although the movements of the Eight Pieces of Brocade are gentle, they still consume a certain amount of physical strength. Patients with severe cardiopulmonary diseases should avoid practicing to prevent exacerbating their condition.
Note‼
When practicing, it is essential to be gentle and slow. Movements such as lifting and leaning forward in the Eight Pieces of Brocade involve the waist and spine, so practice should be moderate to avoid pain. Remember not to take a shower or drink cold water immediately after practice; wait until you stop sweating. Avoid practicing after 10 PM!Source: AizhangqiuCorrespondent: Cheng ChuanheEditor: Liu Yan
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