Ba Duan Jin Qigong is one of the traditional health-preserving practices with significant effects on fitness and disease prevention. Unlike modern fitness routines, it does not require heavy breathing or excessive sweating; instead, it emphasizes the unity of body and mind. The simple movements and outstanding fitness results make Qigong a beloved method of exercise, regarded as a treasure in the history of fitness in China.
Regular practice of Ba Duan Jin can relieve fatigue, improve poor mental states, smooth the flow of Qi and blood through the meridians, relax the body and mind, enhance immune function, and strengthen bodily functions. It can also stimulate the body’s potential to treat certain chronic diseases, serving to prevent and eliminate illness, preserve essence, nourish Qi, and maintain spirit. The principle of Ba Duan Jin in guiding Qi and adjusting the body involves the external movements of bending, stretching, and rotating the torso, along with the internal rise and fall of Qi, allowing the entire body’s meridians to stretch and relax, achieving the goal of “proper alignment of bones and flexibility of tendons, with smooth flow of Qi and blood.”
The origin of Ba Duan Jin can be traced back to ancient times and the practice of Dao Yin. Dao Yin involves guiding Qi and softening the body through specific exercises, promoting smooth Qi flow and flexibility of bones and tendons. This practice effectively stimulates the body’s self-regulatory abilities, alleviates pain, enhances health, and delays aging.
1. Two Hands Supporting the Sky to Regulate the San Jiao:
The San Jiao refers to the three divisions of the body: upper, middle, and lower, which are part of the six fu organs, located between the chest and abdomen. The upper jiao is above the diaphragm, the middle jiao is between the diaphragm and the navel, and the lower jiao is below the navel. The San Jiao is responsible for distributing Yuan Qi and circulating fluids. This movement involves crossing the hands above the head, stretching the back, and lifting the chest and abdomen, promoting the circulation of Qi throughout the body and distributing fluids, nourishing the entire body with Yuan Qi and bodily fluids. During this practice, the Baihui (Hundred Meetings) point is lifted, the chin is slightly tucked, the shoulders are relaxed, the hips are tucked, and the perineum is lifted, creating a pulling force between the Baihui point and the perineum. The body’s weight is placed on the heels, resulting in stretching of the abdominal and back muscles, tendons, and joints. It is normal to feel spasms or soreness in the shoulders and back, as this movement stimulates areas of fatigue and injury that are usually hard to reach, promoting recovery and enhancing fatigue resistance through long-term scientific practice.
2. Drawing the Bow to Shoot an Arrow:
This movement expands the chest and shoulders, with the arms mimicking the action of drawing a bow and shooting an arrow, creating a graceful posture. It can release chest Qi and alleviate chest tightness, smooth liver Qi, and relieve side pain, while also alleviating discomfort in the shoulders and back. For office workers who sit for long periods and experience high stress, practicing this can increase lung capacity, enhance oxygen intake, strengthen willpower, and boost energy.
3. Single Lift to Regulate the Spleen and Stomach:
The spleen and stomach are the foundation of postnatal life and the source of Qi and blood transformation. Traditional Chinese medicine holds that the spleen governs the upward movement of clear Qi, while the stomach governs the downward movement of turbid Qi. In this movement, the upper limbs work in coordination to stretch and pull, effectively massaging the abdominal cavity and benefiting the spleen, stomach, liver, and gallbladder, assisting in regulating Qi flow, aiding digestion, and enhancing nutrient absorption.
4. Looking Back to Alleviate the Five Labors and Seven Injuries:
The five labors refer to the damage to the heart, liver, spleen, lungs, and kidneys; the seven injuries refer to the emotional damages caused by joy, anger, worry, thought, sadness, fear, and shock. The five labors and seven injuries are akin to today’s sub-health conditions; prolonged fatigue without timely rest leads to cumulative damage. This movement involves turning the head and twisting the arms, adjusting the communication pathway between the brain and the organs—specifically the cervical vertebrae (known as Tian Zhu in TCM). At the same time, it opens the chest, stimulating the thymus, thereby improving the brain’s regulatory ability over the organs, enhancing immunity and physical constitution, promoting self-regulation, and alleviating sub-health conditions.
5. Shaking the Head and Wiggling the Tail to Reduce Heart Fire:
Heart fire refers to excessive thinking and internal heat. To reduce heart fire, one must rely on kidney water, achieving harmony between the heart and kidneys. This movement involves bending forward and wiggling the tailbone, allowing heart fire to descend and kidney water to rise, which can alleviate symptoms such as irritability, mouth sores, bad breath, insomnia with vivid dreams, hot and red urination, and constipation.
6. Two Hands Grasping the Feet to Strengthen the Kidneys and Lower Back:
This movement involves bending forward and extending backward, with both hands massaging the lower back and legs, stretching the Du Mai (Governing Vessel) and the Taiyang Bladder Meridian, benefiting the reproductive and urinary systems, as well as the muscles of the lower back.
7. Clenching the Fist and Glaring to Increase Strength:
Traditional Chinese medicine believes that the liver governs the tendons and opens to the eyes. This movement involves a horse stance with a punching action and glaring, stimulating 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 have stagnant Qi and blood.8. Bouncing on the Heels to Eliminate All Illness:
This movement is simple, involving bouncing on the heels, stretching the spine, and shaking the body, massaging the internal organs. As the saying goes: “A shake is better than a hundred steps.” This movement’s bouncing and shaking lead to a pleasant sensation throughout the body, not only helping to eliminate various ailments but also serving as a conclusion to the entire routine.
The Department of Internal Medicine at the hospital utilizes traditional practices such as Ba Duan Jin and Yi Jin Jing, combined with TCM techniques like massage, acupuncture, and herbal medicine to treat various conditions in internal medicine, gynecology, and soft tissue injuries, including cervical spondylosis, lumbar disc herniation, shoulder periarthritis, osteoarthritis of the knee, hypertension, diabetes, chronic obstructive pulmonary disease, and menopausal syndrome. Through systematic diagnosis and scientific practice, excellent clinical outcomes can be achieved.
