As a traditional health practice in China, Baduanjin has a profound historical heritage and significant fitness effects, and is deeply loved by the public and widely inherited. Through a series of specific action combinations, it can play a positive role in promoting the body’s qi and blood operation, viscera function regulation, and muscle and bone stretching.
In the actual practice process, each movement of Baduanjin has strict specifications and key requirements. These movements are not random, but are carefully choreographed according to traditional Chinese medicine theories, and are designed to act precisely on different parts of the human body to achieve the purpose of health preservation. However, in daily practice, although many people know the name of Baduanjin and practice it often, they ignore the standardization of the movements, which makes it difficult to achieve the ideal exercise effect. Next, we will take an in-depth look at the correct approach to each movement of Baduanjin and explore how to accurately grasp its key points so that the practice can truly bring out its due health value.

The eight styles of the eight dan brocade

Prepare for the momentum

The preparatory posture is to adjust the body to a relatively balanced state in a relaxed and natural manner. The void spirit is strong, and the hundred will collar, guide the head to be straight, and have the meaning of the virtual collar upward, which is conducive to the smooth flow of the pulse, so as to raise the qi to nourish the brain and camp the spirit.01Two hands support Tianli Sanjiao

Stand upright, feet shoulder-width apart, arms slowly to the top, hands with fingers crossed, palms turned, do a lifting position, head back at the same time, heels up for a moment and slowly fall.

Features: “Two hands to support the sky” is to lift the chest and abdomen, pull out the waist and back, so that the five internal organs tied to the spine and the three cokes are lifted upward, the three cokes are unobstructed, and the cold, damp and turbid air are removed, and at the same time, the action of clamping the spine is also squeezed to the back of the neck and shoulder well points and the back of the ointment acupoint, the whole pulse has a warm feeling, and the yang energy is stimulated and promoted.02
The left and right bows are like shooting eagles

Spread your legs apart into a horse step, place your fists flat on your chest, and draw your left and right hands in a bow and arrow position.

Features: The left and right bows can not only open the entire stiff shoulder and back, but also the index fingertips will be slightly numb when the action is pulled to the farthest, which is the acupoint of the large intestine meridian of the hand Yang Ming, and also stretches the large intestine meridian that follows the shoulder, neck and the whole arm, which is especially beneficial to constipation patients.03Regulating the spleen and stomach must be done alone

Stand upright, bend your hands flat in front of your chest, palms up, then press down with your right palm, lift your left palm, inhale, turn to right palm up, press down with your left palm, and so on.

Features: The two arms are loosened and tightened up and down, stretching and massaging the spleen and stomach, which is conducive to digestion and absorption, and also stretches the liver and gallbladder of the two flanks, publicizes liver qi, and regulates emotions.04Five labors and seven injuries look back

Put your hands on your hips, slowly turn your head to the left, look behind you, and then slowly turn your head to the right, and so on.

Features: Soothe emotions, regulate qi and blood, improve blood circulation in the head and neck.05Shake your head and tail to get your heart on fire

In a horse stride position, the head and upper body are leaned forward and backwards, and the right side is swung in an arc, and the hips are swung to the left, and then the reverse operation.

Characteristics: “Heart fire” is a symptom of inflammation and irritability, this action is free, and prolongs the exhalation time, eliminates the excitement of the sympathetic nervous system, and goes to the “heart fire”. At the same time, it also plays a certain role in the waist and neck joints, ligaments and muscles.06Climb your feet with both hands to strengthen your kidneys and waist

Stand with your legs up, arms raised forward and up, palms forward, eyes ahead. Bend your elbows with your arms down, press your palms down to your chest, push your palms back to your back, and rub your back down your back to your hips, while bending your upper body forward, with your palms along your legs to your feet, your knees straight, and your eyes looking down in front of you.

Features: Massage the lower limbs of the lower body with both hands can be slightly forced, massage the first major yang meridian and bladder meridian of the whole body, mobilize a body of yang, when you need to lift up with your arms, you need to take the body up with your arms, and fully stretch to the front and back of the two veins, so that the yin and yang are nourished, this section of the action, both forward and backward, can fully stretch the waist and back muscles, and at the same time the arms are also stretched down as much as possible, which has a good effect on strengthening the waist and lower abdomen.07Gather your fists and look angry to increase your strength

In a horse-step position, with round eyes, both hands clenched into fists, and the left and right fists alternately slowly strike forward.

Features: The method of grasping the ground with toes, clenching the fist, and opening the eyes with angry eyes can make the liver qi flow smoothly and the peripheral qi and blood circulate.08Behind the scenes, there are many troubles

In an upright position, gradually lift your heels, push your head up hard, and then slowly drop your heels.

Features: Heel rises and falls, levator anus and abdomen, six internal organs qi is in a tense state, vibrating the spine and supervising the pulse when falling, inducing qi to return to the source, reorganizing the body’s qi and body, and calming the whole body.Closing the momentumThe “harvest” of closing the trend contains two meanings. One is the meaning of “ending” and “ending”; The second is the meaning of collection. The ancients said: “If you let it go, you will make up for it, and if you retreat, you will store it in secret.” When practicing, the “qi” should be released and recovered, and it should be hidden in the dantian, and gradually return to the quiet state before the practice.Precautions for Baduanjin

When practicing fitness qigong Baduanjin, abdominal breathing is generally used, and at the same time, it is combined with levator ani breathing. The specific operation is levator anus, abdominal tuck and diaphragm rise during inhalation; When exhaling, the diaphragm descends, the abdomen is relaxed, and the anus is relaxed. Breathing and exhaling should be coordinated with the action guidance, up and down, opening and closing the exhalation, accumulating and exhaling, and holding the breath appropriately at the alternation of the tightness of each section of the main movement and the change of movement and static.