Ba Duan Jin (Eight Pieces of Brocade) is an excellent traditional Chinese health exercise. The entire set of movements is gentle and continuous, combining dynamic and static elements, aligning the bones and softening the muscles. It is simple to learn and has significant fitness and health benefits, not limited by time or space, making it suitable for individuals of all ages.The movements of Ba Duan Jin are divided into eight parts, each with its specific meaning and effects. These include: Shou Tuo Tian (Two Hands Hold Up the Sky), Zuo You Kai Gong (Left and Right Open the Bow), Dan Ju Shuang Tai (Single Raise and Double Lift), Tiao Li Pi Wei (Regulate the Spleen and Stomach), Zuo You Qing Ce (Left and Right Leaning), Yao Tou Bai Wei (Shake Head and Wiggle Tail), Dao Juan Pi Lian (Roll Down the Skin Curtain), and Zuan Quan Nu Mu (Clench Fist and Gaze Fiercely). These movements can activate all parts of the body, enhance flexibility and strength, and help regulate the flow of Qi and blood, improving overall health.1. Shou Tuo Tian Li San Jiao 【Method】Open both palms with fingers spread, crossing them in front of the abdomen, legs straight. Raise both palms to the chest, rotating them upwards with palms facing up, looking up, then pause and gaze forward. Slightly bend the knees, lower the arms, and hold the palms up in front of the abdomen. This up and down motion counts as one, repeat 6 times. “Shou Tuo Tian” lifts the chest and abdomen, stretching the waist and back, thus lifting the internal organs associated with the spine and the San Jiao (Triple Burner), promoting smoothness and dispelling cold dampness from rainy weather.
2. Zuo You Kai Gong Si She Diao 【Method】1. Step left with the left foot, crossing both palms upwards in front of the chest. Stand in a horse stance, as if drawing a bow to shoot an arrow, pulling the right palm to the right chest, while the left palm forms a “V” shape (thumb and index finger forming a “V”, the other three fingers bent back) pushing left, drawing the bow to its fullest, focusing on the fingertips. 2. Shift weight to the right, drawing an arc with the right hand, retracting the left foot, and holding both palms in front of the abdomen while standing. Repeat in the opposite direction for a total of 3 times. 【Key Points】 This movement not only opens up stiff shoulders and back but also stimulates the Shang Yang point (商阳穴) on the Large Intestine Meridian, which is beneficial for those suffering from constipation and bloating.
3. Tiao Li Pi Wei Xu Dan Ju 【Method】Raise the left palm to the left above the head while pressing down with the right palm. Then lower the left arm to the abdomen, alternating left and right for three times. 【Key Points】When pushing up and pressing down, the force should be in the palm root, and the fingertips should be aligned to fully stretch the Large Intestine Meridian. The alternating tension and relaxation of the arms massages the spleen and stomach, aiding digestion and absorption. It also stretches the liver and gallbladder, promoting liver Qi, making it beneficial for those who often feel depressed or angry.
4. Wu Lao Qi Shang Wang Hou Qiao 【Method】With knees slightly bent, extend arms to the sides, palms facing up, and turn the head as far back as possible to look at the left diagonal rear, pausing briefly. Then retract the arms inward and look forward. Alternate left and right for three times. This movement promotes blood circulation in the head, stimulates the Du Mai (Governing Vessel), and increases Yang Qi. If you often feel dizzy, have headaches, or neck discomfort, practicing this movement can relieve neck muscle tension and alleviate cervical pressure, enhancing overall health.
5. Yao Tou Bai Wei Qu Xin Huo 【Method】1. Stand with the right foot forward, knees slightly bent, raise both palms to the sides, and squat in a horse stance. 2. Shift weight to the right, bending forward over the right foot, lowering the center of gravity, and rotating the upper body to the left. Then shift weight back, rocking the upper body from right to left and forward, standing upright. Alternate right and left for three times. 【Key Points】Avoid rushing through the movements; as the body rotates, stretch the neck and tailbone gently, maintaining a slow and smooth pace. Keep the neck relaxed throughout, avoiding tensing or lifting the chin. If it feels strenuous, do two repetitions on each side and gradually increase the count. This movement is beneficial for those with frequent heat, mouth ulcers, sore throats, or acne, as it helps draw excess Yang Qi back to the lower dantian, warming the kidney water.
6. Liang Shou Pan Zu Gu Shen Yao 【Method】1. Stand with legs straight, arms raised forward and upward, palms facing forward, looking ahead. Bend the elbows, palms facing down, pressing to the chest, then pass the palms behind the back, rubbing down the spine to the buttocks while bending forward, palms sliding down the legs to the feet, keeping the knees straight, looking down. 2. Raise the palms forward, allowing the spine to rise. This up and down motion counts as one, repeat 6 times. 【Key Points】When massaging the lower back and legs, apply slight pressure, as this stimulates the Bladder Meridian (膀胱经), the primary Yang channel in the body. To cultivate Yang energy, it is essential to activate this meridian. When rising, use the arms to lift the body segment by segment, fully stretching the Ren and Du meridians, nourishing both Yin and Yang.
7. Zuan Quan Nu Mu Zeng Qi Li 【Method】Step left with the left foot, standing in a horse stance, clenching fists at the waist with thumbs inside and fist openings facing up. Punch forward with the left fist, eyes glaring fiercely, then transform the left fist into a palm, rotate the wrist to form a fist again, and retract to the waist. Alternate left and right for three times. 【Key Points】This movement has many details, such as gripping the ground with toes, firmly punching, and glaring fiercely, which helps to smooth the liver Qi and circulate blood throughout the body.
8. Bei Hou Qi Dian Bai Bing Xiao 【Method】1. Raise the heels, holding for a moment while looking forward. Lower the heels and lightly shake the ground. This up and down motion counts as one, repeat seven times. 2. The concluding posture of Ba Duan Jin: finally, bring both palms together in front of the abdomen, breathing evenly and relaxing the whole body. 【Key Points】The heel lifting and lowering practice enhances body balance; when lifting, it should feel like lifting off the ground, gripping the ground with toes, tightening the abdomen, and keeping the six internal organs in a state of tension. When lowering, it should feel like an earthquake, vibrating the spine and the Du Mai.
Precautions for practicing Ba Duan Jin:
1. Movements should be slow and gentle, with natural breathing.
2. Each movement should be performed correctly, holding still for a moment.
3. Maintain focus during practice, uniting body and mind.
4. Practice consistently for 30 minutes daily.
To enhance awareness of Ba Duan Jin and help more people master its movements, achieving health benefits through practice, the public can learn through the link (Complete Ba Duan Jin with Breathing Instructions)https://www.bilibili.com/video/BV1gT4y1m7ec/?vd_source=9f157869c02131c2e0622e3d85945ff1).
Source: Heshan City Health Bureau
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