This week's post is a detailed look at the Ba Duan Jin
qigong exercise called Head and Tail Swaying to Get Rid of Heart Fire. It is
also known as Big Bear Turns from Side to Side and as Sway the Head and Shake
the Tail. It is traditionally the fifth of the exercises.
Ba Duan Jin is a traditional qigong routine with hundreds of
variations. It is variously translated as Eight Silken Brocades, Eight Pieces
of Silk Brocades, Eight Section Brocade, Eight Silken Exercises, Eight Fine
Exercises, or many other names.
Qigong is all about body, mind, and breath. These exercises
contain specific movements that are synchronized with the breath while the mind
concentrates on the movements. The exercises are intended to help develop
mental focus and calm, peaceful movements. At all times, keep your knees loose
and flexible.
Explanation:
This exercise reduces qi in the heart (heart fire). Excess
heart fire leads to heartburn, restlessness, lack of sleep, mental uneasiness,
colds, and hypertension. This exercise pushes the qi from the middle dan tien,
into the heart and lung area, and out through any obstructions.
NOTE: Inhale when you are in the beginning position and
exhale when you bend forward.
Standing Instructions:
1. Bend your knees slightly and stand with your feet two
shoulder widths apart. Bend slightly and place your hands on your thighs with
thumbs pointing out.
2. Slowly wave your head from side-to-side a total of four
times.
3. Bend left and down from the waist and rotate your upper
body down and around toward the right in a circle. At the same time, sway your
buttocks towards the left. Continue rotation to beginning position.
4. Do this exercise eight times.
Modification for seated form:
1. Sit in wuji.
3. Bend left and down from the waist and rotate your upper
body toward the right. Continue rotation to beginning position.
CAUTION: Do not
overbalance. It is easy to lean too far and fall from a chair.
Modification for a more challenging form:
1. Bend knees to assume a deep horse stance with feet two
should widths apart.
Benefits & Effects:
1. A general overall exercise induces perspiration and helps
to relieve the symptoms of heart fire.
2. Strengthens the legs, waist, back, and neck. Opens up the
governing vessel.
3. Enhance every organ and system’s function.
For the rest of this series, start with:
To continue with this series, see:
© 2012 Eric Borreson
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