This column is guided by Professor Lin Dingkun, a renowned TCM physician in Guangdong Province, the first recipient of the “Good Doctor in Guangdong” title, a central health consultation expert, and the director of the Orthopedics Department at Guangdong Provincial Hospital of Traditional Chinese Medicine. We welcome your continued attention!
This form originates from the “Cloud Hands” of Tai Chi.
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Key Points of Movement
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Stand naturally with legs apart, relax your mind, and breathe naturally. Let both arms hang naturally at your sides;
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Perform left Cloud Hands and right Cloud Hands, squatting into a left Ding Bu (丁步) while doing the right Cloud Hands;
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Perform left Cloud Hands while stepping out with the left leg into a left Gong Bu (弓步);
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Perform right Cloud Hands while turning your body to face forward into a Ma Bu (马步);
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Perform left Cloud Hands while turning your body to the left, shifting your weight to the left leg, and retracting the right leg into a right Ding Bu;
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Perform right Cloud Hands and left Cloud Hands;
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Perform right Cloud Hands while stepping out with the right leg into a right Gong Bu;
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Repeat steps 2-7 alternately, using the waist as the axis, continuously moving, with each step counted as one action, practicing 30 times each morning and evening.
The Cloud Hands movement is the last form in the Eight Section Brocade and requires the highest level of skill from practitioners. It is recommended to practice the first seven forms proficiently before proceeding with this one.
Breathing Techniques
Maintain natural breathing during the movements, calming the mind. Keep a tranquil mood and focus your mind on the Dantian (丹田).
Functional Effects
Yin and Yang are a summary of the opposing attributes of certain phenomena and things in the natural world. The basic content of the Yin-Yang theory includes the opposition of Yin and Yang, the interdependence of Yin and Yang, the growth and decline of Yin and Yang, and the transformation of Yin and Yang.
The harmony of Yin and Yang in the human body is also the foundation of health. The harmony between humans and nature requires unity with nature, following the natural order and the changes of Yin and Yang, which is essential for health and longevity, allowing humanity to thrive. The Cloud Hands in Tai Chi, in its form, involves continuous positional changes of the hands and waist, adhering to the principles of Yin and Yang changes. The coordination of the upper and lower limbs follows the rotation of the waist, reflecting the great principles of Yin and Yang changes. The continuous opening and closing, rotating movements of the body, embody the laws of Yin and Yang changes. After mastering the movements, one can relax and focus, allowing the body to move smoothly and gracefully. The waist acts as the central axis of movement, with the spine maintaining a neutral rotation, simultaneously guiding the upper limbs in Cloud Hands and the lower limbs in stepping. The upper limbs, especially the hands, move continuously with gentleness and strength, while the lower body movements are light yet stable, maintaining continuous coordination throughout the body. Only through long-term practice can the waist and spine become flexible, the mind focus on the Dantian, using intention to guide Qi (气), and Qi to guide movement, resulting in fluid motions akin to flowing clouds and water. The body posture, intention, and spirit can achieve a high degree of unity, reaching the highest realm of health-preserving dynamic exercise. Long-term practice can balance Yin and Yang, providing strong health benefits and longevity effects.
In this choreography, the importance of Tai Chi Cloud Hands is noted, as well as the various interpretations and practices of Cloud Hands across different schools, providing much inspiration. I intentionally designed the lower body movements to include transitions between Ding Bu, Gong Bu, and Ma Bu to enrich the lower limb actions, increasing difficulty while allowing for greater range of motion in the waist. Long-term practice will enhance the flexibility of the waist.
Suitable Practitioners
Patients with various diseases can practice as long as they do not have severe cardiopulmonary dysfunction, severe osteoarthritis, or acute infections, and possess a certain level of physical strength.
Those with chronic cervical and lumbar degenerative diseases, recovering from shoulder periarthritis, carpal tunnel syndrome, or those with spleen and stomach deficiency can practice.
Precautions
This movement requires a high degree of coordination between hand techniques, body techniques, and leg techniques. The upper limb movements should be light and gentle, while the lower limb movements should be light yet stable, with the waist remaining neutral and flexible. The eyes should follow the hand movements, maintaining a joyful heart, relaxed spirit, and focused intention. Achieving this unity of internal and external, as well as the changes in all directions, in accordance with the laws of Yin and Yang changes, is indeed not easy.
It is recommended to start practicing from the first form of the exercise, gradually building a solid foundation before proceeding to practice the subsequent movements.
For those who initially lack coordination, it is advisable to start with stationary upper limb movements, practicing left and right Cloud Hands. Once proficient, they can incorporate lower limb movements, gradually transitioning to full-body coordination, and then to the coordination of mind and movement.
Individuals with relatively weak constitutions can lower the requirements for practice. For example, the Gong Bu and Ma Bu can be adjusted to a higher position, and the number of repetitions can be reduced. Progress gradually and persistently practice.
Those with stressful jobs, insomnia, or soreness in the waist and knees can practice more.
Individuals with poor cardiopulmonary function are not advised to practice.
Those with injuries or acute inflammation in the hip, knee, or ankle joints should not practice.
Excerpt from “Lin Dingkun’s Eight Section Brocade for Health”
Editor-in-Chief: Lin Dingkun Deputy Editors: Chen Shudong, Lin Fangzheng
This issue was compiled by: Hou Yu
The complete “Lin Dingkun’s Eight Section Brocade for Health” reflects the integration of Chinese and Western practices, comprehensively improving the mental state and musculoskeletal balance of urban dwellers. With diligent practice, internally cultivate character and spirit, achieving fullness of Qi, and externally strengthen muscles and bones, achieving a state of “righteous Qi stored within, evil cannot invade.”
For the complete video, approximately 500MB, please watch in a Wi-Fi environment.
Related Links:
Discussing Bones and Muscles | Lin Dingkun’s Eight Section Brocade for Health
Discussing Bones and Muscles | The Origin of Lin Dingkun’s Eight Section Brocade for Health
Discussing Bones and Muscles | Detailed Explanation of Lin Dingkun’s Eight Section Brocade for Health: Both Hands Supporting the Heavens to Regulate the Triple Burner
Discussing Bones and Muscles | Detailed Explanation of Lin Dingkun’s Eight Section Brocade for Health: Raising and Lowering Qi to Stretch the Waist
Discussing Bones and Muscles | Detailed Explanation of Lin Dingkun’s Eight Section Brocade for Health: Bow Step to Straighten the Waist and Swing the Hands
Discussing Bones and Muscles | Detailed Explanation of Lin Dingkun’s Eight Section Brocade for Health: Stepping Forward to Rotate the Waist and Strike with Both Fists
Discussing Bones and Muscles | Detailed Explanation of Lin Dingkun’s Eight Section Brocade for Health: The Great Peng Spreads Its Wings to Strengthen the Triangle
Discussing Bones and Muscles | Detailed Explanation of Lin Dingkun’s Eight Section Brocade for Health: Horse Stance to Capture the Hundred Hooks
Discussing Bones and Muscles | Detailed Explanation of Lin Dingkun’s Eight Section Brocade for Health: Hands Embracing the Pipa in a Half Squat Kick
Editor: Zhu Haimei Editor-in-Charge: Song Liping
