“By performing the Ba Duan Jing complex between morning and afternoon, one can find harmony with the Universe.”
Gao Lian, Ming Dynasty (1368-1644)

Wellness complex Chinese gymnastics"Eight pieces of brocade", or otherwise "Eight pieces of brocade" has been known for over two thousand years. These exercises, similar to silk in their perfection, are unusually simple, but at the same time they carry a strong charge of vivacity and health.

The pearl of wellness Qigong, the Ba Duan Jing complex, is useful for a very simple reason. It was developed by doctors of Traditional Chinese Medicine (TCM) for their patients. The task was to eliminate the undesirable effects of stagnation, pain, and discomfort, to help the patient recover as soon as possible after a serious illness, and to help the healthy person strengthen his strength, endurance and harmonize the internal energies of the whole body.

During execution, your arms, legs, the whole body, as if pressing the magic buttons of active points, pass through all the meridians. They harmonize, launch all stagnant currents and forces of the body. By the way, it is very important to perform all the exercises with perfect accuracy in order to achieve the maximum therapeutic and healing effect.

These exercises are beneficial for respiratory system, joint mobility strengthen legs and arms nervous system. Positively affect the activity of the heart and blood vessels, cure osteoporosis and coronary atherosclerosis, strengthen the immune system, slow down the aging process, improve mental state. Isn't it a miracle?

Nevertheless, all of the above should not lead the reader to the idea that this complex exists only for sick people, although according to a well-known medical joke - "there are no healthy people, there are only underexamined ones." Gymnastics "Eight segments of brocade" wonderfully replaces morning exercises. It can be performed at any other time of the day. Since these exercises use and harmonize your body's own energy, they can even be done before bed! By harmonizing the forces and Qi flows of your body, you will sleep better and sounder. Just do not perform these exercises within an hour after eating. After eating it is better to just take a walk.

The complex is performed both standing and sitting. The sitting form is used for the recovery of postoperative patients and people who, for one reason or another, cannot perform it while standing. We will consider a form that is performed while standing.

As with all qigong exercises, there is one restriction for the "8 pieces of brocade" - it cannot be done in the wind. During exercise, the pores of your body open up, allowing access for the pathogenic wind. So be careful when choosing a place for exercising if you are going to do them on the street. In the room, do it where it is most convenient for you!

To complete the complex, there is no need for any additional funds: rugs, clothes ... That is why, in China, it is often performed right at the workplace if you want to dispel fatigue or relieve drowsiness.

The complex is extremely simple and accessible to both children from the age of five and very old people. Just try!

You can see all the details of the technique, the energy meridians and points involved in the following video, prepared by the All-China Health Qigong Association.

Direct link for those who do not have a video.

A small reminder for the correct implementation of the complex

• When performing exercises, the tongue lies on the upper palate immediately behind the teeth. Lips tightly closed.
• Exercises are done in complete silence.
• All exercises are done to the left. Except the fifth.
• Exercises cannot be done in the wind.
• During the exercise, you need to keep count to yourself.
• Exercises are done without interruption - from beginning to end, as smoothly as possible.
• Exercises must be done at your own pace, at a pace that is comfortable for you.
• There are no restrictions on age, execution time, physical condition. It is not advisable only to do during the acute course of the disease.
• After completing the complex, it is desirable to stay a little in mental and physical peace.

CHAPTER 1

Brocade fabric was woven from silk threads of various colors, and therefore people in the old days likened the healing movements they found to a beautiful, sparkling, multi-colored brocade. And since the wellness movements consist of eight cycles, they began to be called the "Eight Cuts of Brocade". These words also have the meaning that health exercises are essentially simple, but their result is obvious and remarkable.

The history of the "Eight cuts of brocade" goes back to antiquity. The movements used in this complex are divided into actions in a sitting position and actions in a standing position. In this case, we will focus on the "Eight pieces of brocade" in a sitting position. A feature of this complex is that the main attention is paid to massaging movements.

1. BODY POSITION

Exercises "Eight cuts of brocade" (sitting), which is often also called "brocade on the floor", can be practiced while sitting on a bed, on a chair, and also lying down. Thus, you can choose any method, depending on the place, time of year, human condition.

However, it is advisable to do both a sitting massage and a lying massage in the most naked form (the upper half of the body, arms and legs are freed from clothing in any case).

Massage in clothes does not give an effect as such.

Exposure has a hardening effect, and if hardening becomes your habit, hardening should be continued constantly: both in spring and summer, and in autumn and winter. With good health in cold weather, all the more so should you continue to massage in the nude. In this case, the healing effect is provided not only by the massage itself, but to some extent also due to air baths.

As for those people who cannot tolerate the irritating effects of cold due to insufficient hardening or poor health, they can do massage right in bed. It goes without saying that in this case, some movements become impossible or difficult to perform (for example, foot massage, thigh massage, etc.).

However, there is no big trouble in this: to one degree or another, the healing effect still manifests itself. The question: how to practice - sitting or lying down - is decided individually depending on the state of health: violence against oneself is unacceptable here. Otherwise, everything can end with a cold, that is, not strengthening health, but, on the contrary, weakening it.

With a lying massage, head massage is performed lying on your back face up, raising your head. Foot massage is done after getting out of bed and getting dressed - sitting. Massage of the lower back is done, lying on its side, kneading it with one or the other hand alternately.

2. HEALTH

Having accepted comfortable posture in a sitting position or lying on his back, all extraneous thoughts are expelled from the head. The ears do not hear any sounds around, the eyes do not look at anything. Bringing the consciousness to a calm state, one achieves the unity of consciousness and will.

Attention is concentrated in the navel.

Concentrating attention in the navel area means thinking only about it and nothing else. The navel is located in the center of the abdomen, while the abdomen is the place of concentration of various internal organs, so the concentration of the will in the abdomen gives an extremely great effect.

3. BREATHING

After the proper position of the body is taken and the mental forces are put in order, take a few deep breaths and exhalations. It should be natural breathing- belly breathing.

Belly breathing is basically of two types. One of them is that the stomach is drawn in, while expanding the chest, and therefore this method of breathing is called "reverse abdominal breathing". The second way is to stick out the stomach while inhaling, constricting the chest at the same time, and pull it in as you exhale. This breathing is called natural abdominal breathing. Either of these two types of breathing can be used, but it is better for beginners to use natural abdominal breathing Reverse abdominal breathing is quite rare, but if a person has good health and wants to use both types of breathing, this is also quite acceptable. (If the exercises are performed regularly, then you can start them with reverse abdominal breathing, and then move on to natural abdominal breathing.

Or: this time breathe in natural abdominal breathing, and the next time - reverse. Either of these two approaches to breathing can be followed.)

During breathing, inhalation is carried out through the nose. Simultaneously with inhalation, the tip of the tongue is applied to the palate (as when pronouncing the English sound "ar"). On exhalation, which is made through the mouth, the tongue straightens. In a similar way, 8-9 identical breaths are taken (here and below, one breath means an inhalation and the exhalation following it).

Breathe evenly, slowly and smoothly. Attention, balance and calmness are needed. Exhalation and inhalation should be long; breathe naturally, easily and joyfully.

If you are starting the exercises for the first time, then at first 3-5 breaths will be enough. Then the number of breaths is increased as much as possible. If you want to increase the number of exercises, then every day you can add three exercises. In daily exercises, the number of breaths can be increased to 80.

Increasing the load, however, one should remember the law of gradualness, based on the individual state of health. Weak and sickly people should be especially careful. If you do not follow the above, then the sharp wave-like movements of the diaphragm during breathing can lead to injury to the internal organs.

During breathing exercises, the air in the room should be clean and fresh. In the event that the room cannot be ventilated for any reason, deep breathing can be left aside and proceed directly and directly to the exercises of the Eight Brocade Cuts complex. Having finished these exercises, you can, having dressed, go somewhere else where the air is clean, in order to do breathing exercises there.

After you finish the breathing exercises and start sitting or lying down to perform the exercises of the "Eight cuts of brocade" complex, it will be enough if you keep the same breath as you always breathe throughout the entire time of doing the exercises. During exercise, you do not need to specifically focus on breathing.

4. MASSAGE MOVEMENTS

After a deep breath, they proceed to the implementation of the complex "Eight cuts of brocade". In order to make the explanation of the exercises of the complex more understandable, the exercises are divided into eight cycles. In fact, they can be performed in any order. The main thing is that the exercises are performed correctly and that the performer clearly understands their meaning. A break between cycles is also quite acceptable (for example, in order to get out of bed, get dressed, etc.).

The direction of massaging movements is from top to bottom, from head to feet.

The usual sequence of exercises is as follows: deep breathing, hand massage, forearm and shoulder massage, head massage, eye massage, nose massage (simultaneously - tapping teeth, "dry rinsing" of the mouth), "sky drum", rotation of the eyeballs, chest massage, massage belly massage, lower back massage, leg massage, foot massage and six cycles of wellness movements while standing.

With this sequence, the massage starts from the head and goes towards the legs. Once you get used to this sequence, you will follow it automatically and completely unconsciously.

People who are accustomed to daily foot washing are advised to massage their feet immediately after washing, as in this case the healing effect is increased.

For each of the exercises described, recommendations are given regarding the number of repetitions, but, as many years of practice show, each person can decide for himself, based on his well-being and specific circumstances, how many times he will perform this or that exercise. Whether the number of repetitions will be small or the same massaging movement will be performed many times, the main thing is that at the end you experience a pleasant feeling of comfort, "muscle joy" throughout your body. This sensation serves as a criterion for the number of repetitions.

The effort to be applied during massage depends on the physical constitution of the person. For example, thin people with a weak constitution can put a little effort, and full people, like people with a strong build (especially with developed muscles), can put more effort into the massaging movement. If at the end of the massage you have good mood and a feeling of lightness throughout the body, this means that the effort that you applied during the massage was chosen correctly.

In fact, if the force is too low, it simply will not be felt, and if it is too strong, the skin may eventually be damaged.

In order to massage daily, you need to wash your face and hands every night before going to bed, all skin should be constantly kept clean. Otherwise, sebaceous secretions, accumulating on the skin, will prevent effective massage. If the hands and body are sweaty, then before starting the massage, the sweat should be removed with a towel.

If people who are accustomed to pour cold water, will do massage immediately after water treatment, the effectiveness of the massage increases. On the other hand, since a person sweats to some extent during the massage, it is not recommended to douse with cold water immediately after the massage.

Cycle 1. "Dry bathing" (body massage with hands)

In order to make the execution of 1 cycle easier, it is conditionally divided into 8 more subcycles. The actions included in cycle 1 stimulate blood circulation, normalize blood circulation in arteries and veins, give flexibility to the joints of the arms and legs, and contribute to the good functioning of the stomach and intestines. The implementation of the actions that make up the 1st cycle leads to a clear improvement in well-being and a cheerful mood.

1. "HAND WASHING" (MASSAGE OF HAND)

Putting the palms together, rub them against each other until warmth appears. Then with the left hand firmly cover the back of the right hand and rub it with force.

Then they rub the left hand in the same way with the right hand. The hands are massaged alternately several dozen times (1 massage of the left and 1 massage of the right hands are counted at a time) (Fig. 1).

Chinese medicine teaches that there are 3 Yang energy channels from the arms to the head, and 3 Yin energy channels from the chest to the arms. Therefore, massage "dry bathing" first of all begins with the hands. Rubbing the hands harmonizes the vital forces, gives vitality and mobility to ten fingers, stimulates blood flow in the blood vessels, which creates Better conditions for the next massage.

2. MASSAGE OF FOREARMS AND SHOULDERS

With the palm of the right hand, tightly grasp the wrist of the left hand and rub the inside of the arm with effort, rising to the shoulder. Then, turning the hand, rub it with outside towards the wrist. This massaging movement "up and down" is repeated several dozen times (Fig. 2, 3).

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After that, the right hand is massaged in the same way (one "up and down" movement is counted for 1 time; the right hand is also massaged several dozen times).

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The arm and shoulder are the location of three important joints. Important blood vessels also lie here, and therefore even a slight deterioration in the condition in this part of the body immediately affects the vital activity of the whole organism. The effect of this massage is to improve the function of the joints, preventing the development of inflammatory processes in them. Massage activates blood flow, preventing and relieving numbness in the shoulders.

This massage is especially good for those people who suffer from pain in the hands during the cold season. The number of massage repetitions can be from several times to several tens and hundreds of times. The therapeutic effect of this massage is very significant.

3. "HEAD WASHING" (HEAD MASSAGE)

The palms of both hands are applied to the forehead and lead down to the chin with little friction. Then the hands are placed in the back of the head above the ears and massage the head towards the crown, after which the hands are again returned to the forehead. The described sequence of actions is considered for 1 time. In total, this massage is repeated several dozen times (Fig. 4, 5).

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After that, nails or fingertips easily and evenly knead the entire head (that part of it that corresponds to the hairline).

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Then the head is massaged with the thumbs of both hands, starting from the temples and moving up. Having reached the crown of the head, all 5 fingers are involved and massaged in the opposite direction - down. Having reached the back of the neck, consider that the massage was performed 1 time. Performing this massage (several dozen times) helps to lower blood pressure. At high pressure, the number of massage repetitions can be increased up to 30 - 70 times (Fig. 6, 7, 8).

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The head controls the body. Chinese medicine believes that in places where the Yang energy meridians converge, "100 pulses beat", which must be especially protected. Massage "washing the head" increases the power of Yang, harmonizes the "100 pulses", does not allow the vitality to weaken. Therefore, people who practice this massage, even in old age, have a good complexion and do not develop wrinkles.

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The hair follicles (follicles) located at the base of the hair are connected with the endings of blood vessels, so even lightly massaging the hair can not only improve blood circulation in the vessels located on the head, but also counteract such a phenomenon as a rush of blood to the head, which helps prevent hemorrhages in the brain. Such a massage also makes it possible to overcome the symptoms of anemia of the brain, etc. Massage of the hair directly activates their physiological function, and if performed regularly, even hair regeneration is possible.

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4. "EYE WASHING" (EYE MASSAGE)

Both hands are clenched into fists without tension, thumbs bent and massaged with their knuckles several dozen times upper eyelid corresponding eye (Fig. 9).

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Then, pressing the thumbs to the temples, rotate the eyeballs 10 times in one direction and the other. At the end, grasping the area between the eyebrows with the thumb and forefinger of the right hand, this place is pulled several times. At the same time, the back of the head is stroked with the left hand from the edge of the hair to the back of the head. After changing hands, the same actions are repeated several dozen times (Fig. 10).

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Chinese medicine believes that there is a connection between the eyes and the 5th internal organs. This explains, for example, the fact that many people with diseased kidneys have cloudy pupils in their eyes.

Eye massage contributes to the normal circulation of vitality in the eye area, maintains a good tone of the eye muscles, as a result of which people who constantly practice such massage do not experience sagging eyelids even in old age. In addition, massage to a certain extent helps to prevent farsightedness and myopia.

In the temporal region there is a very large number of capillary blood vessels. Massaging this area activates the current vital energy in energy channels and enhances the body's resistance to cold wind and frost.

After this massage, the mood especially improves: it helps to relieve headaches and dizziness.

Pulling the area between the eyebrows helps to remove the "exhausting fire" (reddening of the whites of the eyes from a rush of blood), prevents eye diseases.

5. "WASHING THE NOSE" (MASSAGE OF THE NOSE)

The thumbs of both hands are slightly bent, the remaining fingers are clenched into a fist without tension. With the knuckles of the thumbs up and down, the nose is massaged with effort on both sides. When moving up, the knuckles of the thumbs are brought to the eyes, when moving down - to the nostrils. The movement of the hand up and the subsequent movement down is counted as 1 time. Massage is performed 10 times. In winter or during a sudden cold snap, the number of massaging movements can be increased up to 30 times. Massaging up and down movements can be performed with both hands both synchronously and alternately, i.e. one hand down, the other up and vice versa.

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Massage improves blood circulation in the sinuses, keeps them at a normal temperature, and therefore the inhaled air warms up well, without causing irritation of the lungs with cold. It naturally eliminates coughs and prevents colds. People who practice this massage testify that it is effective in preventing colds.

6. "WASHING THE BREAST" (MASSAGE OF THE BREAST)

First, the palm of the right hand is pressed against the upper right part of the chest (fingers pointing down) and with effort they lead the hand to the groin area, making a massaging movement. Then, from the top of the chest on the left to the groin area, the left hand is carried out in the same way with effort. So, alternating the right and left hands, the described massaging movement with each hand is performed more than 10 times (Fig. 12, 13).

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When performing this massage in the supine position, the massaging movement with the right hand can be performed from the left breast, and the movement with the left hand from the right breast. The fingers in this case are directed upwards. The movement of the right hand together with the movement of the left hand is counted in total for 1 time. Massage is repeated 10 or more times.

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7. "FOOT WASH" ​​(FOOT MASSAGE)

Both hands tightly clasp the upper part of the thighs at the groin and forcefully lead the hands down to the ankle, after which they again return the hands to their original position. Such a massage is performed more than 10 times (massaging movement up and down is considered for 1 time (Fig. 14).

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If you feel uncomfortable with this type of massage, the massage can be performed in 2 stages: thigh massage and lower leg massage.

The legs are the support of the body. There are 3 joints on the legs and 3 Yang energy channels and 3 Yin energy channels pass through. Foot massage improves flexion-extension of the joints, strengthens the leg muscles, helps prevent leg diseases, and eliminates walking disorders.

8. KNEE WASHING (KNEE MASSAGE)

The palms of both hands are pressed tightly to the knees and both hands simultaneously make rotational movements, first outward, then inward (more than 10 times) (Fig. 15).

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If the knees are injured, then instead of rotational movements you can simultaneously knead with both hands, first the left, then the right knee (more than 10 times).

If you make an effort when performing this massage, then it gives a great effect.

In the process of human life, the knee joints have the greatest load due to the pressure on them of the entire body weight. In addition, there is a large amount of striated muscle, cartilage and connective tissue in the area of ​​​​the joints, and since the distribution of blood vessels in this area is relatively small, the knees are the most sensitive part of the body to moisture and cold, they are easily tired and prone to damage. Systematic massage of the left and right knees allows you to raise the temperature in the knee joints and eliminate the adverse effects of penetrating wind and frost, as well as give elasticity to the muscles and flexibility of the bones, enhance the flexion-extensor function of the joints, helps prevent such a difficult-to-treat disease as joint inflammation .

Cycle 2. "Beat the heavenly drum" (massage that causes sound resonance in the ears)

The palms of both hands are firmly pressed against the auricles. Index, middle and ring fingers both hands more than 10 times lightly tap on the back of the head (in the region of the cerebellum).

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After that, holding the ear holes with the palms and motionlessly fixing the fingers on the back of the head, they sharply take their hands away from the ears. This is done more than 10 times, making the ears “sound” (sh. 16, 17).

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At the end of the massage, the ear holes are plugged with middle or index fingers and, turning the fingers in the ears 3 times, they are sharply removed. The execution of the described sequence of actions is considered for 1 time. Massage is performed 3 to 5 times (sh. 18, 19).

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Under the occipital bone runs 12 Yang energy channels. In addition, the cerebellum is also located here. Therefore, light tapping in this place contributes to the complete cleansing of the brain and enhances memory. The effect of this massage is especially noticeable when performed in the morning or when you feel tired.

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In the ears there are nerve endings of the vestibular apparatus, etc., which go directly to the brain. Therefore, the vibration of the tympanic membrane due to the plugging-opening of the ear openings sharpens hearing and helps prevent ear diseases.

Cycle 3. "Rotate the eyes" (circular movements of the eyeballs)

Having taken the desired posture in a sitting position, they concentrate.

Both eyeballs are rotated 3-6 times to the left, after which they look forward for some time. Then 5-6 times the eyeballs are rotated to the right, after which they look forward again.

At first glance, it may seem that this method of massage is extremely simple, so that there may even be doubts about its great effectiveness. However, as experience shows, methodical execution of this massage twice a day - in the morning and in the evening, provided that it is performed for a long time, it gives a very good effect beyond expectation.

Cycle 4. "Clicking teeth" (tapping teeth against each other)

First, let go of emotions and focus. Slightly squeeze the mouth, after which the teeth of the upper and lower rows are connected about 30 times, as when biting.

Teeth are bone endings, they are. not only directly related to bones and muscles, but also have a close relationship with the stomach, intestines, kidneys, liver and other internal organs.

Therefore, the constant performance of "dental massage" gives the teeth a fortress, stimulates the digestive apparatus.

Cycle 5. "Dry rinse"

Closing the mouth and connecting the teeth, rinsing movements are made with the cheeks and tongue, as if there were water in the mouth.

The mouth is "rinsed" more than 30 times.

During the "rinse" in the mouth, saliva is abundantly secreted. When the mouth is completely filled with saliva, it is slowly swallowed in three steps.

For those who do this massage for the first time, copious salivation may not occur, but after you perform this massage for some long time, the amount of saliva secreted by itself will increase.

By causing a large amount of saliva to flow into the mouth, this massage mainly promotes digestion.

The latest research in physiology confirms that saliva decomposes poisons, promoting immunity and digestion.

The ancient Chinese believed that saliva plays an extremely important role in the body. It makes a lot of sense that when creating hieroglyphic writing, the hieroglyph "to be alive" was formed from the elements "water-on-tongue".

Cycle 6. "Rubbing the lower back" (massage of the lower back)

Both hands are warmed by friction against one another and, pressing them to the lower back, they rub it with effort. The rubbed area is limited from below by the coccyx, from above - by that place, having reached which the arm no longer bends more strongly.

The movement of the hand up and down is counted as 1 time. In total, such a massage is performed about 30 times (Fig. 20).

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The lumbar region is enmeshed in a dense network of energy channels. The kidneys are also located here, so warmth is desirable for this area of ​​the body, cold is contraindicated. Due to the friction of the lower back with the hands, heat is generated. Such a massage not only warms the lower back, but also improves the activity of the kidneys, promotes a good, non-stagnant circulation of energy in the channels. Prolonged use of this massage helps to prevent the occurrence of pain in the lower back and avoid its curvature in old age. People suffering from back pain can perform this massage hundreds of times - until sweat appears, in which case the therapeutic effect of the massage is increased.

Cycle 7. Massage of the abdomen

For people suffering from intestinal disorders and chronic gastrointestinal diseases, abdominal massage may be recommended.

MEN'S BEDOMINAL MASSAGE:

The left hand is placed on the lower back or on the upper thigh. (In the case of a lying massage, the location of the hand is not specifically specified.)

With the right hand, the stomach is massaged from the bottom of the spoon (on the left) and moving to the bottom of the abdomen under the navel, after which the hand is again returned to the starting point of the massage. This action counts as 1 time. It is performed a total of 30 times. Then the right hand is placed on the lower back or on the upper thigh and the abdomen of the left hand is massaged. Massage with the left hand is performed in the same way as with the right hand (Fig. 21, 22).

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Massage of the abdomen should be done with little effort. Since the massage of the abdomen takes quite a long time, people whose stomach and intestines are in order may not perform the massage, or limit its performance to 5-6 times.

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The work of the intestine is always done in the same direction: from top to bottom. However, the intestines themselves rotate in the abdominal cavity in a variety of directions. Therefore, in order to massage the intestines, 30 massaging movements with the left hand and 30 massaging movements with the right hand are enough.

If you perform abdominal massage for some rather long period of time, then this allows not only to improve the function of digestion, but also has a therapeutic effect in various diseases of the stomach and intestines. This effect is explained by the fact that when massaging the chest and abdomen, the internal organs gradually rise and fall due to pressure from the outside, which increases the activity of the stomach and intestines, improves the activity of other organs and body systems, and activates metabolism. Strengthening the functions of internal organs due to this massage allows you to gradually eliminate the focus of the disease and achieve healing in a natural way.

WOMEN'S WAY TO MASSAGE THE STOMACH:

Due to physiological characteristics female body The female way of massaging the abdomen has its own differences.

Hands are warmed by friction against one another, the left hand is applied to the lower back ( thumb facing forward, the other four fingers back). With the right hand, a circular massaging movement is made, starting from the spoon in the left-down direction. Such a movement is counted as 1 time. This movement is performed several dozen times.

Then the right hand is placed on the lower back, and the palm of the left hand makes circular massaging movements from the navel in the right-down direction. Bringing the hand to the lower abdomen (to the edge of the pubic bone), it is returned to the starting point. Such a massaging movement is performed several dozen times.

The right hand massage and the left hand massage are different. With the right hand, the area between the navel and the spoon is massaged, the circular massaging movement goes in the left-down direction, while the ash between the navel and the pubis is massaged in the right-down direction with the right hand. Performing this massage for a rather long period of time helps to strengthen the internal organs and normalizes the regulation.

Cycle 8. "Rubbing the bottom of the mogi" (sole massage)

After the hands are warmed by friction against one another, they massage the soles of the feet more than 80 times (Fig. 23).

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(When it says "sole" here, it first of all means that area on the sole that, in people who do not suffer from flat feet, does not come into contact with the ground (floor) when walking. (A kind of notch along the sole, on the left leg - on the right, on the right - on the left. - Note. translator.) From the sole begins a small yin energy channel associated with the kidneys, which reaches the upper chest. The sole is the place where the "dirty" energy - Qi - descends, therefore, by massaging the foot with an excessive rush of blood to the kidneys, you can cause its outflow and direct the movement of the "dirty" energy down, which activates the liver and improves vision. If the sole massage is performed immediately after washing the feet, its effectiveness increases.

Notes:

The three energy channels of Yang... originate from the fingers and, passing along the back of the arm and above the elbow, rise to the shoulder.

Three energy channels of Yin... start from the fingers, pass through the palm and rise to the shoulder.

Twelve energy channels (meridians) ... connect different parts human body, run in the longitudinal and transverse directions.

You don't own your own body! How do you hope to find the Way and master it?

Buddha

Qigong - this is the common name for the numerous practices of the Chinese tradition of self-development and self-improvement. These include a great variety of various systems, exercises and, of course, entire schools.

The most popular division among the varieties of qigong is the division into hard qigong and qigong for life extension. Of course, this division is very arbitrary, because if you look closely, the boundaries are easily erased and you no longer understand what is where.

When an ordinary Chinese learns that you are practicing qigong, one of the first questions is: " can you break the stone?" Why?

Because people think you are doing hard qigong. Yes, it is hard qigong that is most famous in China among the common people. It is actively promoted, shown as a show in circuses and on the streets.

So what is "hard qigong"? How hard is it really and what is it for? Let's try to figure it out.

The name itself is tough - or ying (?), appeared for two reasons:

• Representatives of this direction train in breaking solid objects, bending iron objects, then they deal with all sorts of hard things.
• Representatives of hard qigong train their body to endure exorbitant loads and external influences, often deadly. Simply put, they make their body "hard" like a stone.

Most of the methods of hard qigong relate to all kinds of hardening. By means of regular external influences, the tissues of the body change their structure and become less susceptible to pain, the effects of piercing and cutting objects. Bright representatives of hard qigong are complexes " iron shirt", "diamond finger", "8 pieces of brocade", "Canon of muscle and tendon changes".

What was hard qigong used for and where did this tradition come from?

Blame it all martial arts, which are known to be very common in China. It was very important for a warrior to protect himself, vulnerable parts of the body. Make it extremely difficult for a potential opponent to cause harm in a fight.

In addition, thanks to hard qigong, a person actually turned his body into a superweapon. Amazing strength, endurance, strength of joints and bones. All these possibilities were open to those who practice hard qigong. A person could painlessly endure poking with a knife, spear, punches and kicks. Also, an adept of hard qigong could stand like a mountain and with a light touch throw opponents away from him. By the way, this is why hard qigong is often called martial qigong.

However, over time, when there were much fewer fights and conflicts began to be resolved in more humane ways, the need for overdevelopment of one’s own physical indicators gradually ceased to be so relevant. That is why hard qigong gradually moved into the category of a circus show.

However, there is another side to hard qigong. The word Ying can be translated not only as hard, but also as hard, rough qigong. Why do we need to know these nuances of translation?

The fact is that the very essential part that distinguishes hard qigong from qigong for life extension is its “gross” or bodily orientation. That is, most of the exercises of various hard qigong complexes are focused on improving rather external or, more correctly, superficial parameters of the physical body: strength, endurance, development of muscles, joints, bones, ligaments. While qigong for life extension is focused more on meditation, work with the psyche, internal organs and other complex internal systems. That is, to work with more subtle matters.

Today, numerous complexes of hard qigong are taking on a new life. People are actively engaged in them, not for the sake of achieving supernatural fighting qualities, but for the sake of health and maintaining physical parameters. For example, hard qigong helps to maintain flexibility, helps maintain healthy joints, helps in the prevention of back and spine problems, as well as problems with bones, muscles and ligaments.

For many people who practice hard qigong, it has become a form of morning exercise.

Due to the high health-improving efficiency, hard qigong complexes have also become popular in Chinese medicine. In some clinics, they are prescribed for almost any problem, because they are usually very simple, have no contraindications, and at the same time help to effectively restore the state of the body in a fairly short time.

Preparing for meditation practice

I wrote that the line between hard qigong and life extension qigong is very thin. Why? Because in fact, hard qigong is the first stage of working with yourself. A strong and enduring physical body, which a practitioner will receive by regularly following the instructions of hard qigong, will not interfere, and will become a faithful assistant in the further practice of meditation.

The same approach can be seen in many other traditions, perhaps the most striking of which is Indian yoga. AT Indian yoga, the essence of which was described in his sutras by Patanjali, a famous Indian practical scientist who lived in the 2nd century BC. era, there are various stages that the adept must master. Practice begins with the body: performing asanas. This stage is followed by higher and more complex stages - this is meditation, which leads to the mastery of one's psyche. That is, yoga asanas, so popular today, serve as an initial charge for the body and are not aimed at deep work. That's what meditation is for.

The same is true in qigong. Often with an integrated approach, hard qigong is used to maintain the physical body, strength, endurance and other parameters. Further, the adept masters more complex meditative techniques. But in fact, the sequence of development is not so fundamental. The main thing is how you use the acquired skills and knowledge further. Understand what is basic and what is secondary, preparatory in your practice.

This does not mean that meditation cannot be mastered without hard qigong, of course not. However, if you use meditation practice in conjunction with hard qigong, this will bring more vivid results. The body will not suffer from a lack of attention, while you will be busy developing your psyche in meditation practices.

Varieties of dynamic hard qigong

There are a huge number of varieties of complexes that can be attributed to hard qigong. Their common characteristic is that they are all composed of dynamic exercises and therefore often referred to as dynamic qigong. The most famous of them are: Yi Ding Ding, Wu Qin Xi (Five Animal Games) and Ba Duan Ting (8 pieces of brocade).

And ding ding is the canon of muscle and tendon change. The complex, the author of which is the legendary founder of Chan Buddhism Bodhidharma, an Indian prince and monk who lived and preached in China for some time. Bodhidharma stopped near the Shaolin Monastery and spent 9 years on one of the local mountains in a cave in continuous meditation facing the wall. It is believed that after Bodhidharma finished his meditation, his body, muscles and ligaments were so weakened that he could not even stand up. And it was the practice of Yi Ding Ding that helped him quickly restore his physical condition and breathe life into himself. According to legend, the great ascetic, having descended from the mountain, discovered that the local Buddhist monks did not pay attention to the physical body at all, they called it the "Smelly Bag of Bones" and devoted all their time to reading sacred texts and meditation. At the same time, the body simply could not stand it, the monks often fell ill and died early. Due to the weakness of the body, the quality of meditation was also very low, the monks could not meditate for a long time and, as a result, simply did not have time to get the fruits of their practice. Then Bodhidharma explained the importance of taking care of the body and taught the monks the I Ding Ding complex, a kind of hard qigong, to maintain the body. It is believed that it was from this complex that some types of martial arts were subsequently born, for which Shaolin Monastery is famous to this day.

8 pieces of brocade

This is one of the legendary varieties of dynamic hard qigong. This complex originated from the legendary Yi ding ding complex, through simplification and further processing. Simplification, however, did not lead to a decrease in efficiency, but on the contrary, it allowed a much larger number of people to master this complex and take it into service.

Just like its famous ancestor, "8 pieces of brocade" and the principles by which it works, is the basis for many types of martial arts. But of course, first of all, it has a healing and restorative character.

The name "8 pieces of brocade" or "Ba Duan Tin", is called so because it consists of 8 exercises. Brocade is a type of rare and expensive fabric, thus emphasizing the value of these exercises. And finally, why fabric? This is a reference to the tissues of the human body. Thus, "Ba Duan Tin" is eight valuable exercises for the development of body tissues.

Implementation methods. There are three types of this complex: lying, sitting and standing. The need for these varieties is associated with different state, in which there may be a person starting to practice. Remember the story of Bodhidharma? After his long practice, he was so weak that he could only lie down. Then, by doing the exercises in the lying position, he learned to sit, continued to do them while sitting, and finally got up.

The Legend of Marshal Yue Fei

Marshal Yue Fei was one of Bodhidharma's disciples. After the death of the great mentor, he was appointed to lead the fighting in one of the outlying provinces. His army was strong, but the enemy dug in in the walled city. Among other things, the city was warned in advance and ready for a long siege.

Yue Fei's army is encamped outside the city walls. After some time, the morale of the soldiers began to fall and diseases settled in the camp. Yue Fei saw this and realized that if the enemy opened the gate, they would easily defeat his army. Something had to be done immediately. And then he decided to teach his soldiers the knowledge received from Bodhidharma.

Since most of the army were simple peasants, but at the same time it was necessary to quickly help them get into shape, Yue Fei redesigned and simplified the complex system of "I Ding Ding" to 8 exercises. He chose the most important, only the most effective exercises and taught them to his soldiers. This was the "8 pieces of brocade" complex. His task was simple - to make the bodies of the soldiers strong, strong, hardy, to raise morale. And for all this to happen as soon as possible.

The soldiers got stronger in a matter of weeks and the diseases left their bodies. When the enemy finally opened the gate and went out to fight, Yue Fei's army easily defeated them.

Tendon practices of the world: analogues of hard qigong

In most serious systems of self-development and self-improvement, one can find approximate analogues of tendon Chinese practices. Above, I already wrote about Indian hatha yoga, but it is not the only one. In the process of self-examination, practitioners all over the world sooner or later "created" such practices. After all, the body works everywhere and always according to the same laws. So, for example, the Indians had practices that were later restored or, more precisely, revived by the anthropologist and writer Carlos Castaneda. He called this practice Tensegrity. In many cultures, tendon dynamic practices have gradually lost their meaning and turned into a kind of ritual dance. So, for example, it happened in Southeast Asia, partly in India.

8 pieces of brocade: three aspects

When studying the complex of 8 pieces of brocade, its phased development takes place. At Wu Dao Pai we divide it into three stages: body, body+breath, breath+attention. I remind you that attention is the very energy, for those who are interested in this particular aspect in the complex.

There are also a lot of options for this complex in China. At the Wu Dao Pai school, its deep aspects are studied: the influence of individual exercises on specific organs, emotions, body tissues, work with breathing and, of course, safety precautions.

At the same time, a seemingly simple complex really gives the practitioner a whole bunch of useful skills: endurance and physical strength - this is important for athletes. Strong joints, flexible ligaments, healthy muscles of the back and the whole body - for everyone who is interested in maintaining health. Beautiful body, dexterity, mobility - probably everyone without exception.

What is qigong? Why were 8 cuts of brocade created in a sitting position. How does qigong exercise help you stay healthy? Why do modern people need 8 cuts of brocade even more than ancient people?

Qigong breathing.

"Qi", "chi", "ki", "prana" - all these are names for an incorporeal substance that easily moves, easily disperses and easily condenses.

It means "air", "gas", "steam", "energy", this is what we inhale and inhale.

"Gong" or "Kong" It is work, movement.

It turns out that "Qigong" is a special way of breathing, which, in combination with certain movements, allows you to increase the supply of physical and spiritual strength of a person.

An ordinary person breathes incorrectly in life.

How to breathe properly in qigong?

Take the example of a turtle that lives for a very long time: her breathing is always slow, long, light and regular.

In qigong you should always know how to breathe: deep, long, slow and even.

If you hold a hair in front of your nose, it should not move. Make sure to take a full breath in and a full breath out.

8 pieces of brocade in a sitting position.

This set of exercises was developed in ancient China by the famous commander - Marshal Yue Fei. He wanted his warriors to quickly recuperate after battle and before battle.

Why brocade?

There are two versions of the explanation:

• first- brocade exercises were recorded on brocade cuts, which are very durable;

• second- your vitality and health will be as strong and beautiful as this fabric, your body will be covered from the inside with a very healing material, which, like a shield, will protect you from any diseases.

Exercises - "cuts" - in a sitting position were created by Yue Fei as a universal exercise , which was supposed to help the soldiers in the morning to charge the whole body with energy before long movements or combat, strengthen the spirit, which will help fight stress, survive, protect the body from the invasion of "cold" qi and other pathogenic factors - infections and microorganisms, in other words - increase the level of wei-qi (protective energy), like a cocoon, enveloping our body and not allowing diseases to penetrate into it.

And although you and I do not need to go into battle tomorrow, and we live in more comfortable warm conditions compared to the ancients, our body is still very vulnerable, even more vulnerable than in those distant times.

Well, judge for yourself: changing ecology, let's say frankly not for the better, and overcrowding of cities with an ever-increasing number of cars, have negatively affected the quality of the air we breathe and the water we drink, the products we use have long turned from natural products almost into a list periodic tables.

Qigong is the poetry of movement, it is the breath of life.

A sedentary lifestyle, due to the fact that our spheres of activity have moved from physical to mental - thanks to progress and computers, we have even forgotten how to relax qualitatively and do not have time to rest, and if we do, it’s wrong - more lying on the couch or sitting in an armchair in front of the TV , here we should add stress and excessive experiences of various emotions, not always positive.

So it turns out that in order to maintain health, it is extremely necessary for a modern person to practice the “Eight cuts of brocade”, for us they are even more relevant than for people of antiquity.

Regular morning execution“Eight cuts of brocade” in a sitting position (when you don’t even have to get out of bed) will help not only to accumulate energy and direct it to the vital organs, but also through movements to include the muscles surrounding them, thereby increasing the unhindered flow of qi and blood in them.

And you probably know that only thanks to the smooth flow of vital energy and high-quality blood circulation (which, by the way, slow down with age), the cells of the whole body receive nutrition and oxygen for effective functioning.

The most important thing in the practice of 8 "cuts" in a sitting position is that you activate the "routes" of vital energy - meridians and their branches - collaterals located on the hands, which are connected with such important organs for our existence as the liver, kidneys, lungs, heart, stomach.

Thanks to the exercises presented in the "Eight cuts of brocade" in a sitting position, you will be able to activate the functions of all the cells of the body right in the morning so that you will not be afraid of any stress, infections, pathogenic bacteria, pain and stiffness in the joints, clamps throughout the day. in the muscles chronic fatigue and lack of energy.

And what experts call the "six kinds of evils" - the so-called biological factors that negatively affect our health, these are wind, cold, heat, heat, dryness and humidity.

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These exercises have a beneficial effect on the respiratory system and joint mobility.

“Performing the Ba Duan Jing complex between morning and afternoon,

you can find harmony with the universe.

Gao Lian, Ming Dynasty

The complex of health-improving Chinese gymnastics "Eight pieces of brocade", or in other words "Eight pieces of brocade" has been known for more than two thousand years. These exercises, similar to silk in their perfection, are unusually simple, but at the same time they carry a strong charge of vivacity and health.

The pearl of health qigong, the Ba Duan Jing complex, is useful for a very simple reason. It was developed by doctors of Traditional Chinese Medicine (TCM) for their patients. The task was to eliminate the undesirable effects of stagnation, pain, discomfort, to help the patient recover as soon as possible after a serious illness, and for the healthy to strengthen his strength, endurance and harmonize the internal energies of the whole body.

During the execution, your arms, legs, the whole body, as if presses the magic buttons of active points, passing through all the meridians. They harmonize, launch all stagnant currents and forces of the body.

It is very important to perform all exercises with perfect accuracy in order to achieve the maximum therapeutic and healing effect.

These exercises are beneficial for:

• respiratory system,
• joint mobility,
• strengthen legs and arms
• nervous system.

Positive effect on:

• activity of the heart and blood vessels,
• cure for osteoporosis and coronary atherosclerosis,
• strengthen the immune system,
• slow down the aging process,
• improve mental state.

Gymnastics "Eight segments of brocade" wonderfully replaces morning exercises. It can be performed at any other time of the day. Since these exercises use and harmonize your body's own energy, they can even be done before bed! By harmonizing the forces and Qi flows of your body, you will sleep better and sounder.

Just do not perform these exercises within an hour after eating. After eating it is better to just take a walk.

The complex is performed both standing and sitting. The sitting form is used for the recovery of postoperative patients and people who, for one reason or another, cannot perform it while standing.

We will consider a form that is performed while standing. As with all qigong exercises, there is one restriction for the "8 pieces of brocade" - it cannot be done in the wind. During exercise, the pores of your body open up, allowing access for the pathogenic wind. So that be careful when choosing a place for exercising if you are going to do them on the street. In the room, do it where it is most convenient for you!

To perform the complex, there is no need for any additional means: rugs, clothes ... That is why, in China, it is often performed right at the workplace if you want to dispel fatigue or relieve drowsiness.

The complex is extremely simple and accessible to both children from the age of five and very old people. Just try!

You can see all the details of the technique, the energy meridians and points involved in the next video.

A little reminder for correct execution complex

1. When performing exercises, the tongue lies on the upper palate immediately behind the teeth. Lips tightly closed.

2. Exercises are done in complete silence.

3. All exercises are done to the left. Except the fifth.

4. Exercises cannot be done in the wind.

5. During the exercises, you need to keep count to yourself.

6. Exercises are done without interruption - from start to finish, as smoothly as possible.

7. Exercises must be done at your own pace, at a pace that is comfortable for you.

8. There are no restrictions on age, execution time, physical condition. It is undesirable only to do during the acute course of the disease.

9. After completing the complex, it is advisable to stay a little in mental and physical peace.

10. Last final exercise: men - right hand top, girls - left. published