More and more people are realizing the importance of exercise.
The duration and length of exercise are not important.
What matters is consistency and scientific approach.
You can achieve exercise benefits even at home.
Today, I will introduce a great method for exercising at home.
Ba Duan Jin (Eight Pieces of Brocade)
Practice daily to maintain good health!
Ba Duan Jin (Eight Pieces of Brocade) is a simple and effective set of exercises promoted by the General Administration of Sport of China. It is a form of traditional Chinese Qigong focused on internal organ guidance, alongside Yi Jin Jing and Wu Qin Xi, known as the “Three Wonders of Chinese Martial Arts.” It originated in the Northern Song Dynasty and has a history of over 800 years. The ancient people compared these movements to “brocade,” meaning the movements are as beautiful and graceful as silk, and since there are eight sections, each with a distinct movement, it is named “Eight Pieces of Brocade.”
According to Traditional Chinese Medicine (TCM): Patients with pneumonia caused by the novel coronavirus primarily exhibit cold and dampness. Ba Duan Jin, through body adjustment, breath regulation, and mental focus, can open the body’s meridians, regulate organ functions, strengthen the body, and promote smooth circulation of Qi and blood, thereby enhancing Yang Qi and metabolic functions, and boosting the body’s ability to resist viruses. The movements of stretching, bending forward, leaning back, and swaying target the three burners (San Jiao), heart and lungs, spleen and stomach, and kidneys, helping to prevent and treat heart fire, the five labors and seven injuries, and various emotional disorders, improving people’s mental states, ensuring smooth Qi and blood flow, achieving a strong body, preventing and treating diseases, and promoting longevity. During the fight against COVID-19 in Wuhan, it provided a good exercise experience for medical staff and recovering patients.
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“Effective Home Exercise Methods” — Ba Duan Jin (Eight Pieces of Brocade)
Preparation Position
[Movement Breakdown]
1. Stand with feet together, arms naturally hanging at your sides, looking straight ahead.
2. Shift your weight to the right, step left foot out to the side, shoulder-width apart.
3. Rotate both arms inward and raise them to the sides, level with the hips, palms facing backward. The angle between the arms and the body is about 45 degrees.
4. Slightly bend the knees while rotating the arms outward, bringing them together in front of the abdomen, palms facing inward, fingertips about 10 cm apart, looking straight ahead.
[Key Points] Head up, chin slightly tucked, tongue against the palate, lips gently closed, shoulders relaxed, elbows dropped, armpits slightly covered, chest relaxed, abdomen soft, hips tucked, and upper body aligned.
[Effects] Calms the mind, regulates breathing, stabilizes the five organs, and prepares both mentally and physically for practice.
First Movement: Two Hands Hold Up the Sky to Regulate the Three Burners
[Movement Breakdown]
1. Rotate both arms inward and lower them slightly, interlace fingers in front of the abdomen, palms facing up, looking straight ahead.
2. Straighten the legs, lift the center of gravity, and raise both palms to chest level, then rotate the arms upward, palms facing up, looking at the backs of the hands.
3. Continue raising the palms, straightening the elbows, pausing slightly, looking straight ahead.
4. Slightly bend the knees while lowering the arms to the sides, palms facing up, looking straight ahead.
5. The entire movement up and down counts as one repetition. Repeat six times.
[Key Points] When raising the palms, expand the chest and stretch the body, pause slightly, maintain the stretch, and keep the arms parallel to the ears, creating a clamping action in the back. When lowering the palms, relax the waist, drop the arms, and keep the upper body aligned.
[Effects] According to TCM, the area below the navel is the lower burner, the area from the chest to the navel is the middle burner, and the area above the chest is the upper burner. This movement, by interlacing and raising the hands, slowly and forcefully maintains the stretch, can open the three burners and harmonize Qi and blood. By elongating the trunk and the muscles and ligaments around the joints of the upper limbs, it has a good effect on improving joint flexibility and preventing shoulder and cervical spine disorders.
Second Movement: Left and Right Bow Like Shooting an Arrow
[Movement Breakdown]
1. Shift your weight to the right, step left foot out to the side, slightly wider than shoulder-width, slowly straighten the knee, standing in a bow stance, crossing both palms in front of the chest, left hand on the outside, looking straight ahead.
2. Bend the right arm, pulling it to the shoulder, with the upper and lower arms fully aligned, level with the shoulder, while the left palm forms a “八” shape, pushing outward at shoulder height, bending the knees into a half-squat (lowering the center of gravity), pausing slightly, looking at the left palm.
3. Shift your weight to the right, changing both hands to natural palms, drawing the right hand in an arc to shoulder height, palms facing diagonally forward.
4. Continue shifting right, bringing the left foot back to a standing position, while both palms are held in front of the abdomen, palms facing up, looking straight ahead.
5. The right movement mirrors the left, just in the opposite direction. One left and one right counts as one repetition. Repeat three times. After the third repetition, continue shifting left, bringing the right foot back to a bow stance, slightly bending the knee, while both palms lower to the abdomen, looking straight ahead.
[Key Points] The fingers of the side-pulling hand should be together and bent, shoulders and arms relaxed, and when forming the “八” palm, the shoulders should drop and elbows should fall, with the wrists relaxed and fingers extended. The height of the bow stance can vary based on individual leg strength, ensuring the waist and back remain upright.
[Effects] Expands the shoulders and chest, stimulating the back acupoints of the Du Meridian, while regulating the Lung Meridian and other meridians. This movement effectively develops the muscles of the lower limbs, improves balance and coordination, and increases the strength of the forearms and hands, enhancing the flexibility of the wrist and finger joints, which is beneficial for correcting poor postures like hunching and shoulder internal rotation, effectively preventing shoulder and neck diseases.
Third Movement: Regulate the Spleen and Stomach with One Arm Lift
[Movement Breakdown]
1. Straighten both knees, lift the center of gravity, and raise both palms to the level of the navel, with the left palm rotating inward and lifting, passing in front of the body, raising above the head to the left side, palms facing up, fingertips pointing right. The right palm simultaneously rotates inward and presses down to the right hip, fingertips pointing forward, palms facing down, pausing slightly.
2. Slightly bend the knees, lowering the center of gravity, while the left arm bends outward, lowering the left palm to the abdomen, while the right palm rotates outward, lifting to the abdomen, looking straight ahead.
3. The right movement mirrors the left, just in the opposite direction. One left and one right counts as one repetition. Repeat three times. On the third repetition, slightly bend the knees, pressing the right palm down to the right side, fingertips pointing forward, looking straight ahead.
[Key Points] Open the chest and stretch the body, elongate the spine, relax the shoulders, and apply force at the base of the palms.
[Effects] The alternating tension and relaxation of the upper limbs can massage the abdominal cavity, benefiting the middle burner (spleen and stomach) and regulating the organ meridians. This movement also exercises the small joints and muscles between the vertebrae, enhancing the flexibility and stability of the spine, which is beneficial for preventing and treating shoulder and neck diseases.
Fourth Movement: Look Back to Relieve the Five Labors and Seven Injuries
[Movement Breakdown]
1. Stand with legs straight, lifting the center of gravity, while extending both arms straight, fingertips pointing down, looking straight ahead.
2. Rotate both arms outward, palms facing out, turning the head to the left and slightly pausing, looking at the left diagonal back.
3. Slightly bend the knees, lowering the center of gravity, while rotating the arms inward to the hips, fingertips pointing forward, looking straight ahead.
4. The right movement mirrors the left, just in the opposite direction. One left and one right counts as one repetition. Repeat three times. On the third repetition, slightly bend the knees, while both palms are held in front of the abdomen, looking straight ahead.
[Key Points] Head up, shoulders down, turn the head without turning the body, and keep the arms suspended, with shoulders pulled back.
[Effects] The five refer to the heart, liver, spleen, lungs, and kidneys, while the seven refer to the emotional injuries of joy, anger, sadness, worry, fear, shock, and thought. This movement, through the extension and rotation of the upper limbs, can expand and stretch the chest and abdominal cavities, while the head-turning action stimulates the cervical acupoints and promotes blood flow to the internal organs, achieving the purpose of preventing and treating the five labors and seven injuries. This movement also strengthens the contraction of the neck and shoulder muscle groups, increases the range of motion in the neck, activates the eye muscles, alleviates eye fatigue, and improves blood circulation in the neck and brain, helping to relieve central nervous system fatigue.
Fifth Movement: Shake the Head and Wag the Tail to Eliminate Heart Fire
[Movement Breakdown]
1. Shift your weight to the left, stepping the right foot out to the side, while both palms are raised above the head, elbows slightly bent, looking straight ahead.
2. Bend the knees into a half-squat position, while both arms lower to the sides, palms resting above the knees.
3. Slightly lift the center of gravity, then shift the weight to the right, bending forward and looking at the right foot.
4. Shift the weight to the left, rotating the upper body from right to left, looking at the right foot.
5. Shift the weight to the right into a horse stance, shaking the head back, standing upright, chin slightly tucked, looking straight ahead.
6. The right movement mirrors the left, just in the opposite direction. One left and one right counts as one repetition. Repeat three times. After the third repetition, shift the weight to the left, bringing the right foot back to a bow stance, while both arms are raised to the sides, palms facing each other, knees slightly bent, looking straight ahead.
[Key Points] The entire spine should rotate around the waist, with the neck and tailbone stretching in opposite directions. The body should sway gently and smoothly.
[Effects] This movement, with the feet squatting and the tailbone shaking, can stimulate the Du Meridian, while shaking the head can stimulate the Dazhui acupoint, achieving the purpose of relieving heat and promoting Qi flow, helping to eliminate heart fire. During the head-shaking and tail-wagging process, the lumbar and cervical regions of the spine undergo significant lateral bending, twisting, and rotation, engaging the muscles of the head, neck, waist, abdomen, and hips, which increases the flexibility of the neck and lumbar joints and strengthens the muscles in these areas.
Sixth Movement: Two Hands Grasp the Feet to Strengthen the Kidneys and Lower Back
[Movement Breakdown]
1. Stand with legs straight, lifting the center of gravity, arms extended forward and upward, elbows straight, palms facing forward, looking straight ahead.
2. Bend the elbows, pressing the palms down to the chest, palms facing down, fingertips pointing toward each other.
3. Rotate the arms outward, palms facing up, and insert the palms under the armpits.
4. With palms facing inward, slide down along the sides of the spine to the hips. Then, bend forward, sliding the palms down the back of the legs to the feet, lifting the head and looking down, pausing slightly.
5. Extend the palms forward along the ground, then use the arms to lift the upper body, straightening the elbows and raising the palms forward.
6. This movement counts as one repetition, up and down. Repeat six times. After six repetitions, slightly bend the knees, pressing both palms down to the abdomen, palms facing down, fingertips pointing forward, looking straight ahead.
[Key Points] When leaning back, maintain balance and stability, keeping the entire foot on the ground. When bending forward, ensure the spine bends segmentally from top to bottom, keeping the knees straight and avoiding lifting the head. The degree of bending should be within your limits, and do not force it. When standing up, use the arms to lift the body segment by segment, fully stretching the Ren and Du meridians, nourishing Yin and Yang.
[Effects] This movement, through significant forward bending and backward stretching, stimulates acupoints in the spine, Du Meridian, and lower back, helping to prevent and treat chronic diseases of the reproductive and urinary systems, achieving the goal of strengthening the kidneys and lower back. Additionally, the large range of motion in this movement effectively develops the strength and flexibility of the trunk muscles and provides good stretching and massage to the kidneys, adrenal glands, and ureters, potentially improving their function.
Seventh Movement: Clench Fists and Stare Fiercely to Build Strength
[Movement Breakdown]
1. Shift your weight to the right, stepping the left foot out to the side, bending the legs into a horse stance, while both palms are clenched at the waist, thumbs inside, fist openings facing up, looking straight ahead.
2. Punch forward with the left fist, level with the shoulder, fist opening facing up, looking at the left fist.
3. Rotate the left arm inward, changing the fist to a palm, with the tiger mouth facing down, looking at the left palm.
4. Rotate the left arm outward, slightly bending the elbow, while the left palm wraps around, changing the palm to face up, pressing the tip of the left thumb on the base of the left index finger, while the other four fingers grip the thumb, looking at the left fist. Pause slightly.
5. Retract the left fist to the waist, fist opening facing up, looking straight ahead.
6. The right movement mirrors the left, just in the opposite direction. One left and one right counts as one repetition. Repeat three times. After the third repetition, shift your weight to the right, bringing the left foot back to a standing position, while both fists change to palms and hang at the sides, looking straight ahead.
[Key Points] When punching, open your eyes wide, grip the ground with your toes, twist your waist, and direct the force to the ground. The height of the horse stance can be adjusted based on your leg strength, and when retracting, rotate the wrist and grip tightly with the fingers.
[Effects] The fierce gaze can stimulate the Liver Meridian, enriching the liver blood and aiding in the smooth flow of liver Qi. The squatting position, gripping the ground with the toes, rotating the fists, and twisting the wrists can stimulate the hand and foot meridians, as well as the three Yang and three Yin meridians and the Du Meridian. Additionally, these movements can stretch and stimulate the entire body’s muscles and meridians, leading to stronger muscles and increased strength over time.
Eighth Movement: Seven Bounces Behind to Eliminate All Illnesses
[Movement Breakdown]
1. Raise the heels, lifting the center of gravity, pausing slightly, looking straight ahead.
2. Lower the heels, lightly bouncing on the ground.
3. This movement counts as one repetition, up and down. Repeat seven times.
[Key Points] When raising the heels, practice maintaining balance, lifting as if pulling up from flat ground, gripping the ground with the toes, tightening the abdomen, and keeping the six internal organs in a tense state. When lowering the heels, gently bounce down. At the same time, relax the shoulders and arms, and keep the whole body relaxed.
[Effects] Gripping the ground with the toes can stimulate the foot meridians, regulating the corresponding organ functions, while bouncing can stimulate the Du Meridian, ensuring smooth Qi and blood flow throughout the body, balancing Yin and Yang. This movement also develops the strength of the calf muscles, elongates the body’s muscles and tendons, and improves balance. The gentle impact on the ground can mildly stimulate the internal and external structures of the joints, allowing the entire body to relax and reset, helping to relieve muscle tension.
Closing Movement
[Movement Breakdown]
1. Rotate both arms inward and raise them to the sides, level with the hips, palms facing backward, looking straight ahead.2. Bend the elbows, stacking the palms on the abdomen, with the left hand inside for men and the right hand inside for women.3. Return the arms to the sides.
[Key Points] The palms should be stacked on the lower dantian, which can help circulate Qi. Men should rotate counterclockwise three times, then clockwise three times. Women should rotate clockwise three times, then counterclockwise three times. Relax the whole body and sink the Qi to the dantian. When finishing, ensure a calm posture, steady movements, and perform some light activities like rubbing hands, washing the face, or light head massage to relax.
[Effects] This helps to return the breath to its origin, organize the body, relax the muscles, uplift the mood, and further consolidate the effects of practice, gradually restoring a calm state.
InstructorDeputy Chief Nurse Xiao Liping
Deputy Chief Nurse Xiao Liping is currently the head nurse of the Rehabilitation Medicine Department at Shunde Hospital Affiliated to Jinan University, a member of the Internal Medicine Nursing Professional Committee of the Guangdong Nursing Association; Secretary of the Traditional Chinese and Western Medicine Rehabilitation Branch of the Shunde District Medical Association; Standing Committee Member of the Geriatric Nursing Professional Committee of the Shunde District Chinese Medicine Association; and a part-time associate professor at Shunde Vocational and Technical College. With 28 years of clinical nursing experience, she has rich practical experience in clinical nursing. She specializes in using TCM-based health education to conduct exercise health classes, promoting the application of Ba Duan Jin, Tai Chi, and health exercises in clinical nursing.
Source: Shunde Hospital Affiliated to Jinan University