This week's post is a detailed look at the Ba Duan Jin
qigong exercise called Pulling Toes to Strengthen Kidneys and Waist. It is also
known as Touching Toes then Bending Backward and as Two Hands Hold the Feet to
Strengthen the Kidneys and Waist. It is traditionally the sixth 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 alternately obstructs and frees up the flow of
qi in the kidney meridians. In Traditional Chinese Medicine (TCM), the kidney
does not completely match the organ of western medicine. It has the function of
storing the qi so as to nourish the viscera, bones, and brain. It assists the
lungs and spleen in metabolizing body fluids.
Standing Instructions:
1. Stand in wuji with your feet together.
2. Inhale and lean back, simultaneously raising your arms
sideways with palms facing up until your hands are overhead with your palms
facing up and arms are straight up.
3. Exhale, keeping your knees straight without locking your
knee joint, and bend forward to reach your toes, or as far down as possible if
you cannot reach your toes.
4. Pull your toes or ankles for a second, then release,
inhale, and resume the beginning position.
5. Place your hands at your lower back, bend back gently,
and massage your kidneys for a couple of breaths.
6. Do this exercise eight times.
Modification for seated form:
1. Sit in wuji with your feet flat on the floor.
3. Extend your legs in front of you.
3. ALTERNATE: Extend your legs in front of you. Stretch your
feet and toes outward as far as you can. Then bend your feet back toward your
shins.
Modification for a more challenging form:
2. Inhale and stand straight, bringing your left knee to
your chest, balancing on your right leg. Hold the sole of your foot with both
hands.
3. Exhale and extend your left leg as far as you can.
4. Hold the sole of your foot for a few seconds, release,
inhale, and resume the beginning position.
5. Place your hands at your lower back, bend back gently,
and massage your kidneys for a couple of breaths.
6. Repeat on the other side.
Benefits & Effects:
1. Opens the governing vessel, stretches the muscles and
tendons in the legs, and massages the kidneys.
For the rest of this series, start with:
To continue with this series, go to
Ba Duan Jin (Part 7 of 8) - Punch Slowly with Intense Gaze
© 2013 Eric Borreson
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