Ba Duan Jin (Summary)

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.

I recently wrote detailed instructions on all the forms of the routine. Let me repeat what I wrote in each article. Qigong is all about body, mind, and breath. These exercises contain specific movements that are synchronized with the breath while the mind follows the movements. The exercises are intended to help develop mental focus and to help you learn calm, peaceful movements.

Some of you have dutifully practiced the movements. Now I have to tell you the truth. The exact movements are not that important. Yes, it's better to be moving than stretched out in the Lazy Boy. Yes, these movements have specific benefits. However, ...

Qigong is not the movements. It is the combination of body (movement), mind (focus), and breath (in time with the movement). Move the body according to the descriptions. Follow the activity or breath with your mind. Let your mind calm down and let the qi energy flow. Synchronize your breath with the movement. Breathe gently and naturally, in through the nose and out through the mouth. Then stand or sit calmly and meditate for about 5 minutes. Do this every day to help your body and mind become stronger and healthier. That's qigong.

Click here to read a short summary of all eight Ba Duan Jin forms. 

Click here to read a detailed description of each of the Ba Duan Jin forms. 

© 2013 Eric Borreson

Ba Duan Jin (Part 8 of 8) – Seven Jolts Prevent All the Ailments

This week's post is a detailed look at the Ba Duan Jin qigong exercise called Seven Jolts Prevent All the Ailments. It is also known as Bouncing on the Toes and as Raising the Heels to Keep All Illnesses Away. It is traditionally the eighth 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:

Raising up on your heels stimulates six of the main qi meridians and balances the flow of qi.

ALTERNATE: If you have knee or back problems, do not lower with a jolt. Gently lower your heels to the ground. If you have difficulty with balance while performing this exercise, keep one foot flat on the ground and raise the other heel. Alternate sides.

Standing Instructions:

1. Stand in wuji with your feet apart for good balance. Keep your hands at your sides. Your head should be kept erect and natural. Look straight ahead, keeping your knees straight.

2. Inhale deeply and lift your heels as high as you can. Draw back your shoulders and expand your chest. Use your hands as necessary for balance.

3. Exhale completely and lower your heels rapidly with a jolt.

4. Come back to the beginning position.

5. Do this exercise seven times.

Modification for seated form:

1. Sit in wuji with your feet flat on the floor. Place your hands on your knees, keeping your head erect and natural. Look straight ahead with your knees straight.

2. Inhale deeply and lift your heels as high as you can. At the same time, press down with your hands, applying a little pressure on your knees.

3. Exhale completely and press down with your hands, simultaneously lowering your heels rapidly with a jolt.

Modification for a more challenging form:

1. Stand at attention with your toes set apart like a “V”. Gasp your hands behind your back. Your head should be kept erect and natural. Eyes look straight ahead, knees straight.

2. Inhale deeply and lift your heels as high as you can. As a result of pulling on your hands, your shoulders are drawn back and your chest is pushed out.

3. Exhale completely and let go of your hands, simultaneously lowering your heels rapidly with a jolt.

4. Come back to the beginning position. Switch hands behind your back.

Benefits & Effects:

1. Opens up the blockages you might have in your internal channels.

2. The jolts will strengthen your memory.

3. Deep breathing helps to relax.

For the rest of this series, start with:

Ba Duan Jin (Part 1 of 8) - Support the Heavens

© 2013 Eric Borreson

Ba Duan Jin (Part 7 of 8) – Punch Slowly with Intense Gaze

This week's post is a detailed look at the Ba Duan Jin qigong exercise called Punch Slowly with Intense Gaze. It is also known as Punch with Angry Eyes and as Clench the Fist and Glare Fiercely. It is traditionally the seventh 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 moves stagnant qi to the skin, where it can be removed from the body. This raises your spirit (shen) to increase your overall flow of qi. When you punch, you use extreme tension, inhale with an intense look. When your muscles are tensed to the extreme point, you suddenly let go of the tension and exhale completely. When punching, project an intense gaze in the direction of your hands as if you were staring down an opponent. Imagine delivering a powerful punch.

Standing Instructions:

1. Stand with your feet spaced broadly, about two shoulder widths apart, with toes firmly gripping the ground and fists at waist with palms up.

2. Inhale and slowly punch with your right fist forward and exert all your force, with your eyes glaring intensely at your right fist. Tighten your buttocks muscles.

3. When you reach your limit, relax and exhale suddenly and draw your right hand back. Let your glare relax into a soft gaze. Repeat with your left fist.

4. Inhale and slowly punch with your right fist toward the right and exert all your force, with your eyes glaring intensely at your right fist. Tighten your buttocks muscles. Exhale suddenly and draw your hand back and relax your muscles and your gaze. Repeat with your left fist to your left.

5. Inhale and slowly punch with both fists forward and exert all your force with your eyes glaring intensely to the front. Tighten your buttocks muscles. Exhale suddenly and draw your hands back.

6. Inhale and slowly push both palms forward with your fingers pointing up and exert all your force, with your eyes glaring intensely at your hands. Tighten your buttocks muscles. Exhale suddenly and draw your hands back.

7. Do this exercise eight times.

Modification for seated form:

1. Sit in wuji, with toes firmly gripping the ground and fists at sides with palms up.

Modification for a more challenging form:

1. Work from a low horse stance.

Benefits & Effects:

1. This exercise strengthens the metabolism and keeps the vital organs in excellent condition.

2. Stimulates the cerebral cortex (brain) and automatic nervous system.

3. Reputed to bring down blood pressure.

4. Enhances and promotes qi vital energy, endurance, and physical strength.

For the rest of this series, start with:

Ba Duan Jin (Part 1 of 8) - Support the Heavens

To continue with this series, go to:

Ba Duan Jin (Part 8 of 8) - Seven Jolts Prevent All the Ailments

© 2013 Eric Borreson

Tai Chi Warmups

Tai Chi Warmups (Principles Practice)

It is important to warm up your body before beginning exercise of any kind. These tai chi warm-ups also have an added component of opening up your joints and strengthening the flow of energy. If you have any problems with balance at any time, feel free to use a chair back or wall for support. If there is any unusual pain, stop immediately and consult a medical professional.

The exercises start by working with your hands. Walk in a small circle, opening and closing your hands, and smile. This gets the blood flowing and your energy moving. Smiling promotes good energy and good feelings. Next, there are two exercises each for the neck, shoulders, spine, hips, knees, and ankles. Do three repetitions of each exercise before beginning your tai chi forms.

Neck

1 - Head Down. Start with your chin down toward your chest. Inhale and slowly raise your hands in front of you with your palms down. As your hands move, follow the movement with your chin. When your hands reach shoulder height, you should be facing straight ahead. Turn your hands so that your palms are toward your face. Bring in your hands toward your chin and move your chin backward, as if your hands were pushing it back, keeping your head upright. This straightens your spine. Exhale, turn your hands so the palms are forward, and push your palms forward and then down. Allow your chin to follow the hand movements by extending your head forward and bending it down.

2 - Side to Side. Raise one hand to shoulder height in front of your shoulder with your palm facing in. Move your hand out in an arc to the side. Keep your hips still and turn at the waist. Follow the movement by turning your head. Return to center and switch hands. Repeat to the other side.

Shoulders

1 - Shoulder Roll. Roll your shoulders forward three times. Then do it again by rolling them backward three times.

2 - Hands Up and Around. Inhale and bring your hands around from the sides toward your body in a big circle, bending your knees slightly and gathering qi as you move. Exhale and press your hands down in front of you.

Spine

1 - Stretch up & Down. Slightly tuck in your chin to straighten your upper spine. Hold your hands in front of you with one hand about chest height and palm down and the other at your lower abdomen with the palm up, as if holding a ball. (Alternatively, hold your hands at the same level with fingertips pointing toward each other.) Separate your hands and inhale, moving one hand palm up over your head and one palm down at your hip. This is a gentle stretch with your elbows bent. Repeat to the other side.

2 - Side to Side. Hold your hands in front of you, right palm down and left palm up, as if holding a ball. Rotate at the waist in the direction of the top hand. When you reach your limit, reverse your hands and rotate in the other direction. Try to separate the movement of your hips and your waist and keep your hips still. There is no need to turn more than about 45° each way.

Hips

1 - Forward & Back. Shift your weight to your right leg and bend your knees slightly. Lift your left leg and extend it forward, touching your heel down. Keep most of your weight on your right foot. At the same time, push your hands back from your sides toward the back. Lift your left leg, bring it back to where you started, and extend it behind you, touching down on the ball of the foot. At the same time, raise your hands in front to about shoulder height. Repeat for a total of three stretches. Repeat on the other side.

2 - Side Stretch. Shift your weight to your right leg and bend your knees slightly. Extend your left leg out to the left and gently touch down. Raise your hands with the palms facing to the right, right hand above the left. Press your hands to the right as if against a wall on your right side. Repeat to the left side.

Knees

1 - Step & Punch Forward. Make your hands into loose fists and place them at your waist. Shift your weight to your right leg and bend your knees slightly. Slowly lift your left leg, raising it until your thigh is horizontal. Extend your left foot and touch down on the toe. At the same time, slowly punch forward with your right fist while exhaling. Bring your foot back in and touch down where you started. At the same time, bring your fist back while inhaling. Repeat to the other side.

2 - Step & Move Forward. Make your hands into loose fists and place them at your waist. Shift your weight to your right leg and bend your knees slightly. Slowly lift your left foot slightly, place it forward, touch down on your heel, and touch the rest of your foot down. At the same time, shift your weight forward and slowly punch forward with your right fist while exhaling. Keep your back heel flat on the floor so you don’t become overbalanced. Keep your feet apart so you are not “walking a tightrope”. Shift your weight back, pick up your left foot, bring it back, and touch down where you started. At the same time, bring your fist back to your waist while inhaling. Repeat to the other side.

Ankles

1 - Heel & Toe. Shift your weight to your right leg and bend your knees slightly. Extend your left foot and touch down on your heel. Lift your foot slightly and touch down on the ball of your foot. Alternate for a total of three touches on heel and on toe. Repeat on the other side.

2 - Side to Side. Shift your weight to your right leg and bend your knees slightly. Extend your left foot and touch down on the outside of your foot. Lift your foot slightly and touch down on the inside of your foot. Alternate for a total of three touches on outside and on inside. Repeat on the other side.

Cooldown Exercises

These are exercises to be done after completing your forms practice to help relax your body.

1 - Gently Punching Thigh. Make a light fist and gently punch your thigh. Repeat with the other hand on the other leg. If you can, raise your leg so that your thigh is horizontal as you punch.

2 - Tense and Relax. From wu ji, make a fist, inhale, and rise up to your full height. If your balance is good, rise up on your toes. Relax and repeat.

3 - Gathering Qi. This is the same as the shoulder exercise Hands Up and Around. Inhale and bring your hands around from the sides toward your body in a big circle, bending your knees slightly and gathering qi as you move. Exhale and press your hands down in front of you.

This is a brief description of the warmup exercises. I have also written another article where I add some more depth to the warmups so they are more like tai chi. You can read that one here.

© 2013 Eric Borreson

The True Cost of Owning "Stuff"

We sometimes use the term "stuff" to describe the collection of things that we have accumulated over the years. A better term might be "baggage" and it costs you a lot more than you realize. Everything has a purchase cost. This is whatever you paid for it. But that's just the beginning of what it costs you to own stuff.

"My husband gave me a necklace. It's fake. I requested fake. Maybe I'm paranoid, but in this day and age, I don't want something around my neck that's worth more than my head." ~ Rita Rudner

I recently helped a friend move a lot of stuff out of a storage unit. It's now at our house until she can sort through it and get it to her house. That's OK, we like helping her. But it got me thinking about possessions. They are really expensive and have many hidden costs.

Storage Costs

All stuff has to be put somewhere. Usually somewhere protected from the elements outside. On the floor, on the wall, in the closet, on display, etc. Then we get more stuff. The floor is getting kind of full. No more room for stuff on the wall. It's time to start filling boxes and making piles of stuff.

Then we acquire more stuff. Maybe it's something inherited that we greatly value. It's time to get a bigger house. It's time to rent a storage unit. It's time to fill the basement. It's time to fill the garage. It's time to park the car outside because the garage is full. It's time to get a better (but more stressful) job so we can afford to store all the stuff. I'm not saying this stuff is not valuable. Maybe it is. I'm not saying it's not important. Maybe it is. I'm not saying that it will never be used. Maybe it will. Maybe it won't. Only you can decide.

Some friends of mine had a 5 bedroom house full of stuff just for the two of them. It took some time, but they gradually got rid of most of the stuff. Then they realized that the big empty house was a waste for them. They sold it and moved to a much smaller less expensive place. Then their cost of living was lower and they could afford to get rid of those stressful jobs and work at what they loved.

Moving Costs

Most of us move to a new house several times in our life. We have to take the stuff with us. We need a bigger truck or another truck load. We have to pay more to the movers. We have to buy a house big enough for all our stuff. What if we acquire more stuff when we are on vacation? How do we get it home?

I know of someone that was stressed about retiring. She had so much stuff in her basement that she knew would never fit into the space available in their new place to live. She couldn't bear the thought of moving to a smaller space. At one time I could fit everything I owned into my car. I did and moved it across the country.

Opportunity Costs

Opportunity costs is a term used by economists. It refers to lost opportunities when we make choices. I have limited money. Buying new things means that I have to make choices about what else I cannot spend my money on. If I buy a new car, I can't afford to take that vacation this year, and so on. We all have limited money and we can't get everything we want. You aren't going into debt to buy stuff, are you? Do you have any idea how much THAT costs?

Like most people, I have some art on my walls. Nothing too expensive, but the stuff on my walls cost me enough to feed a family in Africa for months. Is my desire for art more important than the desire to eat for people that don't have enough?

It's your money or your time. What did we have to do to get that money to buy stuff? Chances are we had to work. We trade our time for money. Then we trade our money for stuff. What else could we do with that time if we didn't spend money on stuff?

There is time involved in taking care of stuff. If we own stuff, we need to take care of it. Sometimes that not too tough. Maybe we just need to dust or clean things once in a while. How much time do we spend taking care of our car? Car washes, refueling, oil changes, etc. How much time do we spend taking care of our yard.

Take a moment and think about it. How much time to you spend taking care of your stuff? Add it up. Wouldn't you like more time in your life that doesn't include taking care of your stuff? Time to enjoy the company of your friends. Time to read. Time to think.

Environmental Costs

Everything we buy costs energy to make. Much of that energy comes out of the ground in the Middle East or the tar sands of Canada. Fracking in North Dakota or Pennsylvania. Is that really a good idea?

Everything we buy has to be disposed of eventually. If it can't be reused or recycled, it ends up in a hole in the ground. Is that really a good idea?

Other Costs

When we have more stuff, we have more to lose. So we worry about losing our stuff. Or we worry about it getting damaged. We have been taught to equate possessions with success. In American English, it's called "keeping up with the Jones's", where we feel we have to buy something because our neighbor did. We are taught to believe we have to do it to be happy. It's a lie. The more stuff we own, the more we have to worry about.

There are other costs of owning all that stuff. Everything wears out or gets old. You have to replace that stuff. More cost. More worry. More anxiety.

We don't usually like to think about it, but we are all mortal. What happens to all our stuff when we are gone? Chances are high that our heirs will throw away or give away almost everything.

Final Thoughts

For those of my readers that are Christians:

"Do not store up for yourselves treasures on earth, where moths and vermin destroy, and where thieves break in and steal. But store up for yourselves treasures in heaven, where moths and vermin do not destroy, and where thieves do not break in and steal." ~ Matthew 6:19 to 6:20

"And he said to them, 'Take care, and be on your guard against all covetousness, for one's life does not consist in the abundance of his possessions.'" ~ Luke 12:15

For those of my readers that are Buddhists:

The truth of the origin of dukkha  ~ Second Noble Truth

"Your money, your respectability, your power, your prestige — they all can be taken away from you. That which can be taken away from you creates a clinging in the mind. You become poorer and poorer, because you have to cling more and more, you have to protect more and more, and you are always afraid and trembling." ~ Osho

For those of my readers that are philosophers:

"It is preoccupation with possessions, more than anything else, that prevents us from living freely and nobly." ~ Bertrand Russell

"Anything you cannot relinquish when it has outlived its usefulness possesses you, and in this materialistic age a great many of us are possessed by our possessions.” - Mildred Lisette Norman (Peace Pilgrim)

What's that you are saying? "I deserve it. I worked hard for my money!" Have you ever seen how hard someone has to work for subsistence living or at minimum wage? Working hard does not mean that we deserve anything. We all have to work hard. Only the wealthy can afford to be lazy. I was fortunate enough to have born in a country where I have the opportunity to make enough money that I never have to worry about being hungry or having a roof over my head. I wish everyone had that opportunity.

I'm not saying that we shouldn't have anything. We're not monks or nuns. I'm saying we should buy what we need and no more. I have lots of tools of many kinds: my computer, cooking utensils, chairs, tables, etc. I need them. We need some decoration and/or art in our lives. I have some art on the walls. I have some music. I'm getting rid of most of my books, but I do have thousands of books on my computer.

Get good stuff so you don't have to keep replacing it. Don't get attached. Don't cling to your possessions. Don't let the desire for more "stuff" drive our actions and our thinking. That's a dead end that causes endless misery and anxiety.

Tell me again why you believe that owning "stuff" makes you feel good?

© 2013 Eric Borreson

Radiant Lotus Qigong

A friend, Linda Ebeling, recently attended a qigong workshop with Daisy Lee. Here is Linda's story.

The Lotus flower grows in murky waters, twisting and turning its way between obstacles to rise to the surface and bloom. As women, we often face similar challenges in our lives and health. Radiant Lotus Women’s Qigong (RLWQ) is an empowering self-care program designed to help women attain optimum, radiant health. Stress, both emotional and hormonal, may cause imbalances that can lead to illness and disease. Many women have a tendency to retain emotional energy in the breasts and reproductive organs, areas that, ironically, nurture others. RLWQ works to release blocked energy from the body, balance hormones, boost immunity, and manage stress.

Daisy Lee, an internationally renowned qigong teacher, developed this unique program from knowledge passed down to her from her Chinese and Tibetan master teachers. While there are thousands of forms of qigong, very few are designed for women. Daisy Lee created RLWQ to help women take control of their health and gain a sense of empowerment. The program goes beyond physical health to help release old emotional patterns, overcome challenges of the past, and cultivate inner balance.

RLWQ can benefit women from the onset of menstruation and on into the wisdom years. It can help to prevent and address numerous health issues such as PMS and menstrual issues, reproductive disorders, menopausal symptoms, and breast health.

There are three main elements of the program. Shaking and Cupping (gentle tapping with the hands) helps to release blocked energy and detoxify, working through the whole body, but with emphasis on the breasts and reproductive organs. Self massage improves circulation to the face, breasts, reproductive center, legs and lymph nodes, while working to dissolve stagnation and blockages. Vibrational Sound Healing exercises from Tibet encourage the break up of blocked energy, improve lymph movement; help regulate hormones, and may aid in breaking up tumors. Additional graceful, flowing movements help to release old emotional patterns, overcoming challenges of the past, bringing inner balance and embracing our creative selves.

To find out more about Daisy Lee and Radiant Women’s Lotus Qigong go to Radiant Lotus Qigong.

To find our more about Linda's teaching schedule, go to Linda's home page at Crane Tiger Tai Chi.

© 2013 Linda Ebeling