Ba duan jin: detailed explanation

Eight Pieces of Brocade (baduanjing, 八段锦) is one of the most common qigong exercises in the world, which came to us from ancient China. Variously translated as Eight Pieces of Brocade, Eight-Section Brocade, Eight Silken Movements or Eight Silk Weaving

Baduanjin Qigong is based on several Chinese teachings. These include Confucianism, Buddhism, Taoism, Traditional Chinese Medicine (TCM) and – as they would say in China – the knowledge of the sages. Baduanjin is a powerful qigong complex that, if practiced regularly, will help you develop inner strength and good health.

Baduanjin consists of eight bundles of movements (hereafter referred to as steps), they are relatively simple and can be practiced anywhere and at any time. In addition, they are easy to memorize, easy to learn, and easy to practice. The method of training is flexible – the movements can be fast or slow, so there are no age restrictions for classes. The complex is also available to physically impaired people, it is of great benefit and provides significant positive health.

What is the meaning of Baduanjin?

The word “ba” (ba, 八) in Baduanjin literally means eight: the complex consists of eight movements (steps).

The word “duan” (duan, 段) refers to a segment (including time). It also emphasizes that the positive effect of exercise is achieved only through constant practice, in which all movements are included.

The word “jin” (锦) means silk. The Chinese say that the body of the one who exercises acquires the qualities of silk fabric: it becomes flexible, elastic and strong.

The eight successive movements are as graceful and fluid as silk.

In ancient China, this method of bodily enhancement was one of the favorites because of the simplicity and elegance of the technique of performing its exercises.

The Role of Baduanjin in Chinese Medicine

Baduanjin is based on Chan (chan, 禅) Buddhism and the practice of traditional Chinese medicine. The balance and health of the body is achieved in the process of exercise by balancing yin-yang, regulating qi, strengthening tendons, and increasing bone strength. By practicing Baduanjin, you can expect to improve and strengthen health, spiritual growth, and even longevity.

All movements are aimed at stimulating the circulation of air, “qi” (also pronounce as “chi”). Breathing all that affects the movement of “qi” plays an important role in the prevention of disease: according to Chinese medicine, it is much easier to prevent disease than to treat existing ones.

1. Both the initial and the final movement of the entire sequence of Baduanjin exercises is the “zero step”: raising and lowering the arms.
2. The first two steps help order the energy in the body.
3. The third, fourth, fifth, and sixth steps of Baduanjin help to saturate the qi of the internal organs. Their task is to promote the wellness of the body.
4. The seventh and eighth steps are strong movements specifically used to control the flow of dantian.

The sequential movements of the Baduanjin complex help achieve internal and external healing of the body, including balancing “cold and heat,” that is, the extremes of yin (cold) versus the extremes of yang (heat). “Cut-off” movements also alleviate pain caused by chronic illnesses.

List of 8 steps Baduanjin

In the list of eight steps of the Baduanjin Complex, each step is described or composed of exactly seven Chinese characters. The uniquely composed hieroglyphs of the complex are amazing in themselves: each of them simultaneously describes the movement itself and the main effect. The description of each step is based on the theory of Chinese medicine, which explains that the main function of Baduanjin is to help regulate the internal organs and to balance the yin-yang.

Baduanjin consists of 8 simple steps that are easy to learn and convenient to practice:

1. Two hands reach for the sky to adjust the triple burner (same as triple heater)
   两手托天理三焦 (liǎng shǒu tuō tiān lǐ sānjiāo)
2. Drawing a bow to shoot a hawk
   左右开弓似射雕 (zuǒyòukāigōng sì shè diāo)
3. Raise your hand on each side to adjust the spleen and stomach
   调理脾胃须单举 (tiáolǐ píwèi xū dān jǔ)
4. Turn your head back to prevent illness and injury
   五劳七伤往后瞧 (wǔláoqīshāng wǎnghòu qiáo)
5. Shake your head and shake your tail to get rid of xinhuo symptoms
   摇头摆尾去心火 (yáotóubǎiwěi qù xīn huǒ)
6. Two hands hold the legs to strengthen the kidneys and lower back
   两手攀足固肾腰 (liǎng shǒu pān zú gù shèn yāo)
7. Clench your fists and look fiercely at those around you to improve strength and chi
   攒拳怒目增气力 (zǎn quán nùmù zēng qìlì)
8. Fall seven times on your heels – dissolve all diseases
   背后七颠百病消 (bèihòu qī diān bǎibìng xiāo)

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.

Effect: The first movement relieves fatigue. It brings the triple burner into an active state and regulates the interaction of muscles, meridians, tendons, bones, and internal organs to prepare them for exercise.

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.

Effect: By practicing this movement, you expand your chest, increase the flexibility of your shoulders and neck, and increase circulation in these areas. You also greatly improve heart and lung function and regulate the upper heater. At the same tim