健身气功八段锦 Ba Duan Jin Chinese Health Qigong

As a traditional Chinese health and fitness Qigong exercise routine, Ba Duan Jin, or Eight-section Exercises, dates back to the Song Dynasty (960-1279). With easy movements and impressive effects on the health, it is a gem in China’s health fitness culture. Ba Duan Jin is part of the New Health Qigong Exercise Series compiled and published by the Chinese Health Qigong Association. As a safe aerobic exercise, it features a movement intensity and format in line with the theories of kinetics and physiology. Added to the traditional eight movements, are sections on the preparatory posture and closing form, making the exercises more complete, standardized and rational. It has been proved that practice of Ba Duan Jin improves the respiratory system, limb strength, and flexibility of the joints, and fortifies the nerves, as well as enhances the general balance. It improves the cardiovascular function and helps to cure such illnesses as coronary artery scleroses and osteoporosis. It strengthens one’s immune system to a degree, and delays the ageing process, so as to increase the life span. It also improves one’s mental health.

特点 Characteristics

Gentle, slow smooth, and consistent. The movements should be gentle, relaxed and gracefully extending, on the basis of a well-balanced stance. Also it should be continuous, like flowing water or floating clouds, to instill calmness in the mind and body. No interruption is allowed, and this helps to smooth the internal circulation of vital energy and improves one’s health and fitness.

Rhythmic combination of relaxation and strength, and of dynamism and inertia. Relaxation requires a restraint-free state of the muscles, joints and central nervous system.
Guided by the mind, the breathing should be gentle, with the heart calm and the body relaxed. Strength is required only for an instant, when changing movements; relaxation should be maintained at all other times. A good combination of strength and relaxation or dynamism and inertia helps to maintain balance between Yin and Yang.

Combining mind and body to cultivate vital energy. Mind in Qigong refers to one’s mental state and normal consciousness, and bodily movements guided by the mind and thoughts.

Ba Duan Jin is noted for its smooth postures and its movements are performed with profound inner strength. The purpose of the exercises is to increase internal energy circulation through spiritual cultivation and physical exercises so as to improve health and fitness. Deep and natural breathing is required during the practice of the routines, without any constraint.

练功提示 Practice Tips

功效 Functions and Effects in Exercises

0. 预备式 Ready Position

It calms the mind, and regulates the breathing to put the organs at ease. The body being held straight and centered, this position prepares both mind and body for starting the practice.

1. 双手托天理三焦 Holding the hands high with palms up to regulate the Internal Organs

Purpose is to animate functions of Sanjiao, the three portions of the body cavities housing the internal organs. Lifting the hands up and down with the fingers crossed and relevant muscles stretched helps to ensure proper blood and vital energy circulation inside the organs. By stretching the muscles and ligaments around the joints and soft tissues in the upper body, the flexibility of the joints increased, which helps to cure shoulder problems and prevent problems around the necks.

2. 左右开弓似射雕 Posing as an Archer shooting both left and right hand

Spreading the shoulders and chest when imitating the posture of an archer can stimulate such meridians as Dumai ( governor vessel ) and a series of points such as Shuxue along the spine, while regulating inner energy along such channels as the lung meridian of hand called Taiyin. This routine also helps to develop the muscles of the lower limbs, and enhance the balance and coordination. With improvement of the muscles strength of the forearms and hands, the flexibility of the wrist and finger joints is also enhanced. This routine also helps to correct unhealthy postures, such as a bent back or hunched shoulders, thus helpful for preventing shoulder and neck problems.

3. 调理脾胃臂单举 Holding one arm aloft to regulate the functions of the spleen and stomach

The raising and lowering of the arms in opposite directions has a stretching effect on the abdomen cavity and thus massages such organs as the spleen and stomach. This routine strengthens the minor joints and muscles along the spine, and improves the spine’s flexibility and stability, which helps to prevent and cure ailments of the shoulders and neck.

4. 五劳七伤往后瞧 Looking backwards to prevent sickness and strain

This routine is good for combating disorders related to the heart, liver, spleen, lungs and kidneys, as well as stress resulting from anger, grief, worry and fear. Looking backwards stimulates such points as Dashui on the neck and Shuxue along the spine, enhancing their prevention and healing effects. This routine also helps to improve the pulling strength of the muscle groups of the neck and shoulders, improves the movements of the neck and the muscles around the eyes, thus preventing fatigue of the eye muscles, and diseases and injuries of the shoulders, neck and back. In addition, it improves the circulation of the blood around the neck and brain, so as to disburden the central nervous system.

5. 摇头摆尾去心火 Swinging the Head and lowering the Body to relieve stress

Swinging the head stimulates such points as Dashui at the nape of the neck, thus helping to regulate the inner energy circulation and get rid of internal stress. During the swing, the waist and neck sections of the spine are tucked in, titled and turned, which involves the muscle group around the neck, waist, abdomen, buttocks and hips, The swing also increases the flexibility of the related joints and develops the muscles in those areas.

6. 两手攀足固肾腰 Moving the Hands down the back and legs, and touching the Feet to strengthen the Kidneys

With forceful bending and tilting of the upper body, stimulation is achieved on the spine, the Dumai meridian along it and such points as Mingmen ( at the back of the waist ), Yangguan ( on the spine ) and Weizhong ( at the back of the knee ). These movements also help to prevent and treat chronic diseases of the urogenital system by strengthening the kidneys and waist. The forceful bending and tilting of the spine helps to improve the strength and flexibility of the muscle groups along the trunk and have effect on the kidneys, adrenal gland and ureter, so as to improve their functions and rejuvenate their operations.

7. 攒拳怒目增力气 Trusting the Fists and making the Eyes glare to enhance strength

Making the eyes glare can stimulate the liver channels so as to improve the blood circulation and help cultivate vital energy. Squatting, clenching the floor with the toes, clenching the fists, twisting the wrists and holding the claw-hands with force can stimulate the meridians such as Dumai and the acupuncture points Shuxus on the back., as well as Sanyin and Sanyang meridians of both hands and feet. They also help to pull the muscles, tendons and ligaments. Prolonged exercise can make one's muscles firm and enhance one's strength.

8. 背后七颠百病消 Raising and lowering the Heels to cure diseases

This routine can stimulate the channels and collaterals of the feet, and regulate the functions of the related organs. Tapping the heels on the floor can stimulate the spine and channels and collaterals along the spine, and improve blood and inner energy circulation, to achieve an internal balance. It also helps to develop the calf muscle groups and exercises the muscles and ligaments of the feet, thus enhancing one’s balance capability. Tapping the heels on the floor can stimulate the joints in the lower limbs, as well as the spine, and relax the muscles throughout the body.

收式 Closing Form

This routine resettles the inner energy circulation, tunes the body, relaxes the muscles, refreshes the mind, and consolidates the effects of the exercises, helping one to regain the state of calmness experienced before the start of the exercises.