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:
To continue with this series, go to:
Ba Duan Jin (Part 8 of 8) - Seven Jolts Prevent All the Ailments
© 2013 Eric Borreson
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