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.
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.
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