Loosely translated it means “eight side brocades or eight side exercises”.
BA “eight” DUAN “special pieces” Jin “silk”
Silk because of the fine and soft nature of the exercises. Brocade because the exercises are so beautiful and of great value for health.
This qigong form, which is more than a thousand years old, consists of eight exercises.
These “8 valuable side exercises” are easy to learn qigong movements.
With these exercises you can exercise anywhere, anytime.
Exercising at home is easy, it helps you stay safe and healthy.
The Ba Duan Jin “8 Valuable Silk Exercises” calms the mind and regulates breathing, helps to put the organs at ease and has a positive impact on mental health.
They are a combination of strength and relaxation or dynamism and slowness and help to maintain the balance between Yin and Yang, the two main opposing and interactive aspects of the body, as described by traditional Chinese medicine.
They help to improve circulation and soften joint function and blood circulation. All of this has clear effects in strengthening the body and improving health.
The Ba duan jin traditionally contains both a standing and a seated set of eight postures each. We discuss and study the standing exercises here because they are the most commonly used.
You can practice the exercises yourself, or you can learn them during our group lessons.
The most important message … listen to your body!
Ba Duan Jin
- Hold the sky with both hands to balance the triple heater
- Relieves pain in the waist and back, headaches, night sweats, flu and fever.
- Promotes short-term memory.
- Strengthens the upper back, neck and shoulders, arms, wrists and fingers.
- Draw the bow to shoot an arrow.
- Blocked breast, urinary tract and constipation problems.
- Soothes tired muscles, strengthens leg muscles.
- Promotes emotional balance.
- Opens the chest and with it the heart and lungs.
- Regulates the heart (yin), lungs (yin) and colon (yang) meridians.
- Separate heaven and earth to balance the spleen and stomach by raising one hand to regulate spleen and stomach, this asymmetric stretching exercise promotes good digestion.
- Relieves intestinal and stomach complaints and soothes pain in the limbs.
- Strengthening of immune functions.
- Promotes clear thinking, decisiveness, insight, zest for life and creativity.
- Promotes liver, gallbladder, spleen, stomach and intestinal health.
- The meridians connected to spleen (yin) and stomach (yang) are activated which aids in digestion.
- Look back to prevent disease to avoid 5 blockages and 7 overloads.
- Relax the neck muscles, relieve the spine
- relieves stress and calms the emotions.
- Beneficial for the liver (yin) and gallbladder (yang) meridians.
- Turning the head and shaking the tail for good internal balance.
- Relieves cramps, migraines, acne, nosebleeds.
- Reduces tension, beneficial for the nervous system.
- Promotes a balanced flow of energy throughout the body.
- Beneficial for meridians connected to heart (yin) and small intestine (yang).
- Move the hands along the back (kidneys) and legs and touch the feet to strengthen the kidneys.
- Strengthen the waist
- Stomach pain, digestive problems, menstrual pain
- Detoxifies and strengthens the urinary tract.
- Beneficial for kidneys (yin) and bladder (yang)
- Strengthens willpower, spirituality and wisdom.
- Strengthens short-term memory.
- Knock with the fists and make a fierce look with the eyes to increase Qi power.
(Turning your fist and looking wide open give you a lot of power.)
- Beneficial for diarrhea, waist pain, strengthens muscles and improves lung functions.
- Strengthens the chest (pecs), back, shoulders and arm muscles.
- Strengthens and improves the functioning of the yang organs (colon, stomach, small intestine, bladder, triple warmer and gallbladder).
- Raising and lowering heels to heal illnesses.
(“Heel Clicking” cures a hundred illnesses)
- Reduces neck and waist pain, puffy eyes and stiff muscles.
- Works preventively for various chronic conditions.
- Massages the internal organs.
- Supports the functioning of the yin organs (lungs, spleen, heart, kidneys and liver).
- Good for the spine, nervous system and balance.
- Particularly effective for activating lymph node function.
The Ba Duan Jin can help you correct your posture or a bent back.
Also helps to develop the muscles of the legs and improve your balance.
With improvement of the muscle strength of the forearms and hands, it also increases the flexibility of the wrist and finger joints, helps with shoulder and neck problems and much more.
The exercises are suitable for beginners, advanced and people of all ages and even for people with limited freedom of movement as they can also be practiced sitting.
After you have learned these exercises, you can practice them any time of the day if you feel the need to. Or at a fixed time of the day, for example in the morning or evening in the fresh air for 15-30 minutes.