THE 8 BROCADES
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Two hands reach for the sky to adjust the triple burner | 两手托天理三焦
The first movement of Baduanjin is “Two hands reach for the sky to adjust the triple burner. The first part, “two hands reaching for the sky,” demonstrates the technique of performance, and the second part, “adjust the triple burner”, describes the main effect of the movement.
To begin, raise your arms and, following your qi, stretch upward with your whole body. Your feet should stand firmly on the ground. The coordination of these two movements causes your chest to expand and rise. Your waist and back are straight and your body is stretched out. The arms and legs are also fully extended and tensed. This helps to improve circulation and expand the lungs. As a result, your breaths are deeper and you get more oxygen. Your body is literally saturated with qi.
Drawing a bow to shoot a hawk | 左右开弓似射雕
The focus is on regulating the qi flow in the body. This movement is usually thought of as simply using the arm and shoulder to imitate shooting an archer at a bird of prey. However, there is an ancient Chinese proverb that says, “the left liver is the right lung,” confirming that this movement is based on the theory of Chinese medicine. Thus, the true purpose of this movement is to improve the condition of the lungs and liver.
By understanding the purpose of the movement, we can learn some more basics about the theory of Chinese medicine.
In “Drawing a Bow to Shoot a Hawk,” the lower half of the body is in a horse stance, and the hands mimic the action of holding the bow before shooting the bird of prey. By changing the direction of the “bow,” we affect the movement of qi. By pointing the bow to the left, we raise qi toward the liver. When the bow is stretched to the right side, the lungs push the qi downward.
Raise your hand on each side to adjust the spleen and stomach | 调理脾胃须单举
The main purpose of practicing this step is to heal the spleen and stomach. In order to be successful in this task, the practitioner must properly “raise an arm on each side,” as the name of the movement implies.
If the spleen and stomach function normally, the function and efficiency of body tissues and other organs will also be healthy. As a result, the human body as a whole will be less susceptible to disease.
According to Traditional Chinese Medicine, the spleen and stomach cannot stay healthy on their own. Proper nutrition, oxygenation, and efficient energy exchange are important.
This Baduanjin movement not only adjusts the spleen and stomach, but also regulates the liver and gallbladder. To perform it, raise one hand upward and lower the other hand downward with effort and push downward as if overcoming air resistance. The abdomen follows this movement and stretches, creating a “massage effect” for the spleen and stomach. At the same time, the meridians on either side of the chest are regulated. The thorax is believed to be the passageway of the liver and gallbladder meridians.
Turn your head back to prevent illness and injury | 五劳七伤往后瞧
This step of the Baduanjin qigong complex is aimed at the overall health of the body.
Wulao qishang (wulao qishang, 五劳七伤) is a concept in traditional Chinese medicine that translates as “five weaknesses and seven injuries” and explains the causes of major internal diseases and disorders of the urinary tract.
Wulao refers to internal damage to the body: the liver, heart, spleen, lungs, and kidneys. It is expressed as follows: “Look too long and it will harm your blood; sit too long and it will harm your muscles; stand too long and it will harm your bones; walk too long and it will harm your tendons; lie too long and it will harm your qi. This means that looking, sitting, standing, walking, and lying down for too long is painful and has a negative effect on the body.
Qishan refers to external damage to the body caused by cold, heat, and improper lifestyles. Overeating, for example, damages the spleen, and anger causes damage to the liver. Sitting too long harms the kidneys, and drinking too many cold drinks harms the lungs. Sadness or excessive worry leads to heart disease. Wind, rain, cold, and heat take health away from the body. Being in fear or anxiety all the time traumatizes the spirit.
In Baduanjin, the movement “turn your head back to prevent disease and injury” is designed to deal with these five weaknesses and seven injuries. The physical purpose of this movement is to train the spinal cord. The spinal cord is very important, and all the yang energy of the body flows out of this point. To perform this movement correctly, practitioners must remember: When turning the head, you must look back, and the gaze must be directed to the back.
Shake your head and shake your tail to get rid of xinhuo symptoms | 摇头摆尾去心火
According to traditional Chinese medicine, xinhuo is the cause of disease and the cause of our susceptibility to illness, a concept literally translated as “heart fire. Exercise segments are designed both to maintain health and to heal the body.
This movement is used to prevent bladder and kidney disease, it stimulates the bladder to conduct renal qi and drain excess water. Because the range of motion and physical exertion of this movement is high, people with hypertension or the elderly should perform it in moderation.
Two hands hold the legs to strengthen the kidneys and lower back | 两手攀足肾腰
The sixth movement regulates and heals the body. To perform it correctly, the practitioner uses both hands to grip along the legs. The main purpose of the step is to strengthen the kidneys and lower back, and its concept is also based on Traditional Chinese Medicine’s theory of meridians.
According to Chinese medicine, the kidneys are located in the lower horizon and on either side of the spinal cord. Because of its location, the loin is often described as the “home” in which the kidneys are located. The primary function of the kidneys is to store essential qi, produce bone marrow and provide nutrition for the bones. They also absorb qi and water and balance yin-yang.
In traditional Chinese medicine, the kidneys are considered the element of water and if they lack the vital qi, the body’s bone system suffers. First of all the lower back. If the lower back is weakened, the body becomes more susceptible to illness and disease. And vice versa: the health of the kidneys can be judged by the strength of the lower back.
In the lower back area are several meridians such as the foot taiyang and dumai. At the back of the lower back are the Gates of Life. The Gates of Life and the Kidneys directly affect each other. If performed correctly, the movement creates a vertical massage effect and stretching of the back. The inhalation and exhalation stimulate the abdomen, lumbar muscles and meridians. The movement helps regulate qi and blood, improves the meridian system, and balances yin-yang.
When performing this movement, it is important that the hands and feet are in contact; this is the basis of the “heart and kidney crossing” method. In the middle of the palm there is a pressure point called laogong, and it is an important point of the xinbao meridian. On the soles of the feet there is a pressure point called yunquan, which is also the starting point of the kidney meridian.
The movement requires good flexibility, so the elderly or people with poor health (cardiovascular disease or cerebral circulatory disorders) should be careful and exercise slowly.
Clench your fists and look fiercely at those around you to improve strength and chi
| 攒拳怒目增气力
The movement is also based on the healing theories of Chinese medicine. Improving overall strength and qi is the main goal we seek to achieve by practicing this movement. The theory of this movement is based on the “five changes” in Chinese medicine.
According to Traditional Chinese Medicine, the main function of the liver is to preserve and maintain the availability of qi and blood. The liver influences blood flow and distribution in the body, spleen and stomach function, bile secretion and excretion, ejaculation in men and ovulation in women, regulation of emotions, etc.
A healthy liver ensures elasticity of tendons, improved hearing and overall performance of the human body. If there is enough liver blood, tendons are strong and nails are strong and shiny.
According to the “Five Elements” principle in Chinese medicine, changes in the liver are manifested when we clench our fists tightly. This means that when we are angry, our liver qi will circulate quickly, and the natural reaction to this will be to clench our fist. Changes in liver qi can also be reflected in our eyes.
The movement “Clench fists and stare fiercely to improve strength and qi” is based on natural human reactions, so practicing this movement is effective for improving health. The actions in this exercise include a horse stance, toes to the floor, clenched fists, and a fierce stare.
With constant practice, one can improve the condition of the tendons. Therefore, this exercise trains and improves not only the liver, but also the loins and kidneys, increasing overall strength and qi.
Fall seven times on your heels – dissolve all diseases | 背后七颠百病消
In this step, the movement “fall on your heels seven times – dissolve all diseases” requires the practitioner to lift his heels seven times, resting on his toes, and “throw” the body down by relaxation in order to protect the body from hundreds of diseases.
The main purpose of this exercise is to prevent most illnesses. The practice of “Fall seven times on your heels – dissolve all ailments” does not mean that if you do just this one exercise, all ailments will disappear. This is the final movement in Baduanjin and if you perform the previous 7 movements correctly and add this final step, you will protect your body from disease.
The segment of the movement consists of raising the heels up, creating a slight rocking motion in the ankle joint, and then abruptly lowering the feet. The three actions help treat and prevent hundreds of diseases: let’s analyze why.
According to Chinese medicine, when ten toes rest against the floor, it stimulates the six yin meridians and six yang meridians, which leads to the regulation of qi and blood and improves the function of the corresponding internal organs. In addition, bouncing on your feet can stimulate the dumai meridian, regulate the yin-yang balance in the body and promote healing and recovery.
Even those unfamiliar with traditional Chinese medicine know that dumai passes through the bao zhongand continues up to the huiyin pressure point. It then travels up the spinal cord, to the neck, to the head, up through it and then down to the upper lip. The path along which dumai goes is divided by branches that give qi to the kidneys and other important organs. dumai is closely connected with the brain, spinal cord and kidneys.
The first part of the word du (du, 督) literally means “the commander who controls the whole system. The dumai channel runs through the back and is in contact with the yang meridians of the arms and legs. It has a function of controlling and balancing the qi of the yang-meridians of the whole body. Therefore, it is called the commander and regulator of yang.
If we analyze this from the perspective of modern Western medicine: the spinal cord and nerves of the brain are in the center of the body, and the peripheral nerves that support the functioning of the internal organs branch off from it. The five organs of zang and the six organs of fu are influenced by the spinal nerve.
As the feet fall to the ground, energy travels upward, starting at the heels, to the joints, to the spine and then to the brain. This movement causes the spine to shake slightly and stimulates the body’s central nervous system. According to Chinese medicine, the energy transmitted by this movement causes the channel of dumai to vibrate. Since the channel affects the kidneys, the bouncing movement also stimulates the kidneys.
