How effective is Ba Duan Jin exercise
Baduanjin The 8 Brocades
1 Baduanjin The 8 Brocades Workbook
2 Baduanjin - The 8 Brocades Baduanjin is a very old Qigong exercise with 8 movement patterns. The name suggests that it is something very precious of great beauty. This exercise is widespread among the people of China. Due to the long history, there are numerous variants of the brocade exercises in terms of execution and effect. Baduanjin can be practiced in two versions: The sitting exercise is very gentle and therefore also very suitable for weak people. It is preferable to practice the 8 brocades while sitting in the early morning after getting up or before going to bed. The exercise while standing requires a little more physical strength and was formerly also called the "fighting version". The variant of the 8 standing brocade exercises described here was taught by Professor Jiao Guorui from the Academy for Traditional Chinese Medicine (TCM) Beijing, the Medical Society for Qigong Yangsheng was founded in Bonn with the aim of applying the entire teaching system of Jiao Guorui in German-speaking countries disseminate, publish the teaching material and create a basis for diverse research work. Co-founder and chairwoman is Dr. med. Privatdozentin Gisela Hildenbrand, Bonn. The following exercise descriptions were developed during the Qigong seminars by Professor Jiao Guorui in Beijing (1986 and 1988) and Bonn (1988 and 1989) and supplemented by Barbara-Dorothea Ihle, alternative practitioner and teacher at the Medical Society for Qigong Yangsheng (2003) . Cover picture: Excerpt from the silk picture of the Mawangduigrabes (168 BC) Pictures: Barbara-Dorothea Ihle in front of the Solitude Palace in Stuttgart Self-published in August 2003: Barbara-Dorothea Ihle, Dornbuschweg 41, Stuttgart, Tel: nominal fee: 20 euros
3 Beginning In all forms of exercise, the inner exercise is the central aspect. That means: we make a conscious decision to let all other important things rest for the time of the exercise, and we take a certain amount of time off for it. We choose a quiet place, inform other family members that we do not want to be disturbed, and take precautions on how to deal with phone calls, chimney sweeps or other interruptions. Once the basic conditions for a successful exercise period have been created, we begin to loosen up the body. Loosening and stretching This includes shaking the joints, tapping the meridians, stretching and stretching in all directions, and circling the head, shoulders, hips, knees and feet. Dao-Yin Massage On some days we want more gentle touch, then it is good to start with a face or foot massage, rub the tailbone like a flint, or simply put your hands on the kidney points and circle 4 times. Much more important than what of each exercise is how, that means we ask ourselves: What can help me today to enter a good state of inner calm and relaxation? Some people also like to maintain a particular form of preparation for a week and then switch. Take the preparations seriously, the exercises can only fully develop their effect in a state of mental calm. Tranquility has its laws, movement has its rules, the attitudes are simple, but the principles on which they are based are profound. Jiao Guorui
4 preparatory postures Starting position Natural stance, the heels are closed, the toes slightly open. Body and mind are relaxed and relaxed. All the attention is directed inwards. All movements in Qigong begin with the simple realization that our own body is the center of our energy field. 1. Stand like a jaw Turn your right foot straight ahead, shift your weight to the right, place your left foot to the left to stand shoulder-width apart with your feet parallel. Distribute the weight evenly on both feet and stand firmly on the ground. Relax your back, lumbar region, and hips. Lower your pelvis slightly, as if you wanted to sit down, the hollows of your knees are relaxed. The view goes out into the distance or is directed towards the horizon with closed lids, jaw joints are loose, shoulders and arms sink. Imagination: A strengthening place in nature, good roots and the connection of the vertex to the sky. The spine sways gently like a tree moving in the wind. The swinging movements get smaller and smaller until there is external calm, while the moving energy is still circling in the body. While resting, stretch both arms slightly outwards, the armpits are open, the arms form a circle. Stand like a tree. Short stop. The breath is natural and calm, the qi sinks to the middle dantian 1. We never stand rigid, but are in an uninterrupted dialogue with the life energy, which finely regulates the posture and thus adapts it to the personal conditions. 2. Push two balls into the water. Loosen your body, turn your palms backwards. The hands describe a circle backwards, outwards, forwards and back next to the hips, with the palms facing downwards. When the hands are opened to the side, the body rises; when the hands are closed to the hips, the body sinks back into the sitting position. The arms form arch lines, the palms of the hands press two balls into the water. 1 navel area or area in the abdomen behind the navel and slightly below it; The Dantian is not clearly outlined and not represented as a point, but rather blurred, vague, roughly
5 2. Carrying and embracing Loosen the body. The hands move to the middle, then rise and open in a wide arc to the side in front of the heart. As the body descends, lower the hands, the palms slowly turn upwards, the hands are brought together in front of the lower abdomen. The fingers interlock loosely. Each of the preparatory poses can be practiced as an exercise-in-rest for a few minutes
6 1. Brocade exercise Hold the universe with both hands and regulate the 3 heaters 1 The fingers are loosely interlaced in front of the lower abdomen, the palms of the hands point upwards. Raise your arms to about chest height, then turn your palms down. Lower your arms, with a little force in your crossed fingers, press your palms down slightly. Raise your arms in a circular arc in front of your body up to a little above head height. Hold the universe with both hands. Imagination: Starting from the Dantian, the energy spreads to the soles of the feet and palms, the space in the body and between heaven and earth can expand. Loosen the clasps of your hands, guide your arms down on a circular line to the sides of your body. Imagination: the fingertips slide along the valuable brocade fabric, or touch the clouds, winds and grasses. Picking up the qi from the universe. When the hands close in front of the lower abdomen, the weight shifts to the right and the left foot is turned on. The palms face up. Raise your arms to chest height, turn your palms down. Shift your weight to the left and stand shoulder-width apart to the right. Lower your arms with downward force in your crossed fingers ... Perform the exercise 9 times, alternating left and right in a shoulder-width stand. With the arms the body rises and falls, arm and body movements always begin and end at the same time, so that the feeling of a single movement of ascending or descending arises. If you coordinate body movement and breathing, you breathe in with increasing movements and exhale with decreasing movements. The arms always move on circular lines or they form circles. 1 functional circuit 3 heater, regulates the flow of juice in the 3 body cavities, is also referred to as the origin of construction and defense energy.
8 2nd brocade exercise Draw a bow to the left and right as if aiming at a large bird. After the 1st brocade exercise, form hollow fists in front of the lower abdomen (place thumb on the nails of the index finger and middle finger). Raise the hollow fists to chest level, body and arms form an oval. Keep your elbows loose, so they are a little lower than your wrists. The left hand becomes an arrow hand, the fingers become sword fingers (place the thumb on the nails of the ring finger and little finger, stretch the index finger and middle finger). Go to the left in a wide stance, with your feet parallel. Lower the body (horse step), the buttocks sink downwards, the force of the feet is directed downwards, the knees are slightly inside the feet. At the same time as the body, the arms also lower to the level of the navel. The arrow hand moves sideways up to the left to about eye level, the gaze goes in the direction of the arrow hand. At the same time, the right fist (bow hand) moves upwards in front of the right chest, the distance to the chest is 1 to 2 hand widths. The right upper arm, chest and left arm form an arched line (crescent moon). Between the arms there is elastic force and tension, as if you are drawing a bow, waiting for the shot. Short stop. Then lift your body, turn your toes a little to the left, shift your weight to the left, place your right foot on the left. At the same time, shape your left hand back into a hollow fist and bring your fists back in front of your chest. Release your fists and arch your arms down at the sides of your body. In front of the lower abdomen, the hands form into hollow fists again. The movement to the other side follows. Perform the exercise to the left and right 5 times each. Follow and control, but don't use force to control 83. Didactic poem, Jiao Guorui
10 3rd Brocade Exercise Raising one arm to regulate the spleen and stomach 1 Coming from the 2nd brocade exercise, return to the natural stance. The hands are in front of the lower abdomen, the palms point upwards, there is a gap of about 1/2 fist width between the fingers, the arms form a circle. Raise your hands a little less than shoulder-high, the body straightens up. Then turn your palms down. Shift your weight to the right and stand shoulder-width apart to the left. Lower the body while lowering the hands to the level of the navel. Now the left hand describes an arc upwards and to the side, the fingers are slightly apart, the palms point upwards and forwards. At the same time, the right hand describes an arc to the side of the right hip, the palm points downwards, the fingers are slightly apart, the fingertips point to the front inwards. With the expanding movement of the arms, the body has straightened up. The right palm pushes down, the left palm supports up. Short stop. Energy management: During this movement, the sinking hand is the nourishing, stabilizing element. She gets more attention. Loosen the body and thereby lower it a little. The left hand descends on the circular line to the left outside below, the right hand rises on a circular line to the right outside above, both meet in the middle at chest level, while the body rises slightly. Imagination: the arms form a large arch, as if they were resting on a large ball, the palms of the hands point downwards, there is some space between the fingers. Now spread your hands apart and lower the sides of the body on curved lines downwards, shift your weight to the right, place your left leg next to your right, slowly turn your palms upwards, form your arms in a circle. 1 spleen and stomach function circle of TCM, ensures the separation of clear and gloomy.
11 Exercise to the right: lift your hands up while carrying, the body rises. Turn your palms down at chest level. Stand shoulder-width apart to the right. Lower hands and body. The hands separate again at the level of the navel, the right hand rises to the front right above, the left sinks to the left below next to the hip ... Practice 5 times each to the left and right.
12 4. Brocade exercise Look back at the 5 exaggerations and the 7 harmful influences. Return to the natural stance after the 3rd exercise. The arms form a circle in front of the body, the palms face up. Raise your hands up to chest level, the body rises. Turn your palms down. Shift your weight to the right and stand shoulder-width apart to the left. The feet are parallel. There is strength in the feet, evenly distributed between the right and left foot. Now bring your hands down, the body sinks. Separate your hands at about the level of your navel and move them on arched lines to the side of your body next to your hips, while your head turns to the left. At the end of the downward pushing movement of the hands, the body stretches back up a little. The elbows are slightly stretched outwards, the fingers are turned a little towards the middle, so that you can feel a pull on the little finger side (area of the heart and small intestine channels). Energy conduction: The imagination leads the qi from the middle Dantian to the Yongquan 1. Inner smile! Now turn your head back to the center, at the same time guide your hands outwards and upwards on curved lines, they come together again in front of the body at chest height. Arms and hands form a large arch, as if they were resting on a ball. Energy management: With the movement of the arms, lead the imagination from the Yongquan over the back of the right leg to the Weilu (tailbone end), then to the Mingmen area (between the 2nd and 3rd lumbar vertebrae) and back again to the middle Dantian. Now move your hands apart on arched lines, lower on both sides of the body, slowly turn the palms upwards and bring the hands together in front of the lower abdomen. At the same time shift your weight to the right and put your left leg back. Now do the exercise on the other side. To the left and right 5 times each. 1 acupuncture point and energy influence area in the front center of the soles of the feet
13 In the ancient scriptures the 5 exaggerations are mentioned as: Seeing too much damages the blood, sleeping too much damages the qi, sitting too much damages the muscles, standing too much damages the bones, walking too much damages the tendons. The 7 harmful influences: overeating damages the spleen; Anger damages the liver; Lifting too much, sitting in a damp place damages the kidneys; Drinking cold damages the lungs; thinking too much damages the heart; great fear damages the will. The names of the organs denote the functional groups of the TCM. We as individuals ask ourselves today: What are my personal exaggerations that I can recognize and confess with an inner smile and humor?
14 5. Brocade exercise. Turn your head and backside and drive away the fire of the heart. 1 Coming from the previous exercise, place your right foot over your left. Turn your palms up, arms forming a circle. Raise your hands a little less than shoulder-high. Turn your palms down. Shift your weight to the right and to the left in a broad stance. Lower the body (horse step), the knees are slightly inside the toes, the thigh force is directed inwards, the lower leg force is directed outwards. The upright upper body is tilted very slightly forward, looking straight ahead. As you sink your body, lower your hands as well. Place your hands on your thighs with your fingers pointing to the inside of your legs, the thumb is spread apart and lies on the middle front of the thigh, the strength of the elbows is stretched a little to the side. Energy management: With the help of the imagination, one directs the qi from the middle dantian to the middle of the soles of the feet and preserves the imagination there in the area of the Yongquan. Direct your gaze to the front right and down, stretch your spine for a long time to the front right and then move in a circular arc to the left, the lumbar region - the lower back is the focal point of this movement. The head and upper body move together, the head is not twisted against the upper body. Head and left knee are almost one above the other, the strength of the hips is directed to the right and downwards. The head and neck are stretched a little. The view is directed to the lower right in front. The left elbow is bent, the right elbow is almost straight, the force of the elbows goes to the side. Short stop. While turning the upper body to the left, the cardiac duct of the right arm is stretched. Bring your upper body back to the middle and straighten your body. Raise your arms, palms facing forward. Bring your arms down in a sideways curve. At the same time, shift your weight to the right and move your left leg back to the right. The hands meet in front of the lower abdomen, the palms facing up. To the left and right 5 times each. 1 functional circuit heart, houses the spirit shen, ensures the cohesion of the person
15 Yin and Yang activate each other, creating calm and movement. 59. Didactic poem, Jiao Guorui
16 6. Brocade Exercise Grasp your feet with both hands and strengthen your hips. From the previous exercise, raise your hands to chest level and turn your palms down.Shift your weight to the right and stand shoulder-width apart to the left. Lower your hands and bring them next to your hips, the backs of your hands pointing forward. The head and body are erect and straight. The wrists are loose and slightly bent so that the fingertips point backwards. The gaze is directed straight ahead. With a slight lowering of the pelvis, slowly raise your arms in front of the body, the body stretches. Once at the top, the wrists are gently hyperextended so that the palms point upwards. In the palms of the hands is an upward force, "supporting the sky". The feet are firmly on the ground. Energy conduction: The imagination leads the qi to the lower back, and is preserved in the rear dantian (Mingmen 1). Bend the body forward from the hip joint and place both palms on the ground in front of the feet, the knees are almost straight. Imagination is directed to the soles of the feet and retained in the Yongquan. In another version, you hold your feet with your hands and press the Yongquan with your middle fingers. Third version: Wherever the hands have landed, one can mentally connect them to the soles of the feet. Imagination: The tailbone kisses the sky. Straighten your body, raise your arms to about chest height and then lower your body in an arch to the sides, with your palms facing forward. Move the left foot back to the right. Bring your hands in front of your lower abdomen, palms up. Raise your arms to chest height, turn your palms down. Go to the right in a shoulder-width position, lower your arms and bring them to the side of your body, palms facing backwards ... Perform the exercise 5 times, alternately to the left and right. 1 The acupuncture point Gate of Life is in the area of the 2nd lumbar vertebra, approximately at the level of the waist.
18 7. Brocade exercise Increasing strength with outstretched fists The hands form into hollow fists in front of the lower abdomen. Raise your arms to about chest height, with your fist eyes (rings made from index finger and thumb) pointing upwards. Go to the left in the wide stance. Lower the body (horse step), the knees are slightly inside the feet, the buttocks strength and the strength of the feet are directed downwards. As the body sinks, so do the fists to around the level of the navel. Then separate your fists. Energy management: The imagination is preserved in the middle dantian or in the back dantian (mingmen). When the fists are separated, a wrapping force is created, which leads to a spiral development of force. The left fist goes down and in first before moving up, forward, and out. The right fist makes a small movement in the opposite direction. The left fist is slightly inside the left leg line. The gaze is directed beyond the left fist into the distance. The force of the fists is directed forward. There is a conflicting, pulling force between the fists that comes from relaxation. Short stop. Straighten your body, turn your left foot a little inwards, relax your fists and bring them back in front of your chest, shift your weight to the right and move your left leg back to your right. Open your fists in front of your chest. Bring your hands down in a lateral arc of a circle next to your hips. During this downward movement, the palms of the hands point forward. Make hollow fists again in front of the lower abdomen and raise your arms to chest height, moving to the other side. To the left and right 5 times each.
19 Let the movements be constant, so all parts of the body become soft and supple. Jiao Guorui, 91st didactic poem
20 8. Brocade exercise Let yourself fall on your heels and drive away all diseases. Stand naturally. Knees and feet stand together, hands turn upwards to carry the ball. The eyes are open so that light can fall in and directed forward without fixing an object. Maintain attention in the middle dantian. Raise your hands in front of your body, turn your palms down at chest or shoulder height. Slowly lower your hands in front of your body, separate them at navel level and guide them on circular lines next to your hips. The fingertips point forward, the fingers are folded together. The arms are almost straight, the elbows a little taut to the side. A downward force acts through the middle of the hand. Press down with your palms, lift your heels, slightly stretch your whole body and inhale at the same time. Short stop. With the exhalation you let yourself fall on your heels, at the same time your whole body, arms and legs relax. The relaxation is particularly evident in the hands. Then make a circle forwards and outwards with your hands, slowly turn your palms upwards and bring your hands in front of your lower abdomen, your arms form a circle. Carrying and embracing. Raise your hands to chest height, turn your palms down, lower your hands and bring them next to your hips, your fingertips pointing forward ... Perform the exercise 9 times. Imagination: At the beginning of the exercise, when raising, turning and lowering your arms in a narrow stance, you imagine yourself standing in the water, firm and stable. When raising your hands, lift a ball out of the water, when lowering it, push a ball into the water. The following applies to every imagination: Always choose a picture that brings about a feeling of well-being, liveliness, peace and space in you. Please change all suggestions given here according to your personality.
21 The attitudes are characterized by simplicity, but the principles on which they are based are profound. Jiao Guorui, 72nd didactic poem
22 Final Exercises 1. Rub the Shenshu Place the palms of the hands on the kidney area 1. Circle the kidney area 4 times extensively, stroking up in the middle and stroking down on the sides of the back. Connect heart and kidney. 2. Close the daimai Then stroke the palms of the hands over the belt line (daimai - channel) and place the palms on top of each other on the umbilical region. 3. Rub the Dantian Make circles with your hands on top of each other: four increasing circles counter-clockwise, then four decreasing circles clockwise. At the end the palms are again a little below the umbilical region (Qinhai, sea of Qi). 4. Wash the Laogong Put your hands in front of your heart, leaving a little space between your hands. The distance between the hands and the chest is about 3 hand widths, so the arms extend forward, but remain loosely in an arched shape. With the exhalation the left hand sinks, the decreasing force comes from the relaxed shoulder and the downward force of the elbow. The hollows of your knees relax, your pelvis goes with you. Raise your right hand up, the body rises a little. Then move the right hand downwards with decreasing arm strength, the body also sinks. The left hand rises, the body rises. In this way move the hands against each other 4 times and then bring them together. The sinking and rising of the body is a small movement. Energy supply: The force of an elastic band always remains between the hands. With each decrease, the qi is brought to the dantian and preserved there. 5. Bring the Qi back to the origin. Open your hands and move your arms downwards in lateral arcs, the palms of your hands pointing forward during this movement. Return to the natural stance, return your arms to their natural position next to your body. 1 acupuncture points Shenshu, bladder 23, right and left of the 2nd / 3rd Lumbar vertebrae, in the waist area. Back dantian.
24 Final Thoughts The final exercises are also called: bringing in the harvest, and are not to be seen as an appendage, but as part of the exercise. Just as the harvested apples can nourish us in winter, a good final exercise results in the effect of Qigong that goes beyond the exercise time. On the one hand, the increase in vitality should be evident immediately after the exercise, if it has been carried out according to the requirements, i.e. one walks strengthened, recovered from an exercise. On the other hand, health will stabilize in the long term and greater serenity in everyday life can set in. Of course, the aspect of the gong, the persistent work with expenditure of effort and time, occasionally also brings short-term symptoms of fatigue with it, but this should not be the rule. The essence of the final exercises is the return of qi to the dantian. The following applies to all brocades as well as to the preparatory and final exercises: Feel free to choose just one from the abundance of shapes and practice it until you feel a lightness, the movements flow smoothly and feel harmonious. Over time, you will get a sense of the persistence of change. For the continuity, which consists in letting one movement pass into another gently and without interruptions, hesitation or sudden changes. The gentleness of the exercises is largely responsible for their beneficial effects on body and mind! Take a week or a month to exercise; the important thing is to intend and walk the chosen path! Contemplation Breathe in and out a few times and see what you have to do that day. Ask for clarity and understanding of what you need today. Thank the universe and the source of all life, your way. Neil Douglas-Log
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