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