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. Vivid representatives of hard qigong are the "iron shirt", "diamond finger", "8 pieces of brocade", "Canon of changes in muscles and tendons" complexes.

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

This is due to martial arts, which, as you know, are 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 super-development of one's 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 maintain flexibility, helps maintain healthy joints, and helps prevent 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. In Indian yoga, the essence of which was described in his sutras by Patanjali, a well-known Indian practitioner 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 meditative practice in conjunction with hard qigong, this will bring brighter 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 made up of dynamic exercises and are therefore often referred to as dynamic qigong as well. 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, the "8 pieces of brocade" and the principles by which it works are 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 a different state in which a person may be 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 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 that all this happens in the shortest possible time.

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 dances. 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 true for athletes. Strong joints, flexible ligaments, healthy muscles of the back and the whole body - for everyone who is interested in maintaining health. A beautiful body, dexterity, mobility - probably everyone without exception.

Translated from Chinese, 八段锦 "Ba Duan Jing" means "Eight Pieces of Brocade". This is the general name for various types of exercises that contribute to "feeding life", that is, "Ba Duan Jing" was created not only to improve and maintain health, but also to prolong life. Historians attribute the first descriptions of the complex to the reign of the Song Dynasty (960 - 1279), but it is believed that its origins go back centuries.

The name itself - "Ba Duan Jing", has two interpretations. According to one of them, brocade is a high-quality multi-colored fabric that symbolizes the multifaceted and complex effect of exercises on the entire human body. According to another version, it was on cuts of brocade that the exercises of this complex were first recorded and sketched, and thus passed down from generation to generation, having survived to this day. The hieroglyph Jing means "beautiful", "sparkling" (for example, brocade). It can also be deciphered as a set of wellness exercises, similar to silk in their perfection.

The history of the creation of Ba Duan Jing

The creation of the Ba Duan Jing is credited to many. According to one version, it originated in a Taoist environment, it is also called "Taoist energy exercises" or "8 gates of the work of a single energy of the former heaven and earth." Taoists practiced exercises to cleanse the internal channels of their body in order to open the channels for the free circulation of spiritual energy. According to legend, there were originally "Twelve cuts of brocade", but after they were passed down from generation to generation for more than eight centuries, their number was reduced to eight, so even now some Taoists practice the form of 12 pieces of brocade.

According to the official version, it is believed that it was created by one of the most revered heroes of Chinese history to this day, Marshal Yue Fei (1103-1141). He has always been a voracious reader and never stopped learning and learning new things. His favorite books were books on the history and theory of warfare. A great influence on the formation of Yue Fei as a marshal had a military treatise by the author Sun Tzu "The Art of War", popular today and translated into almost all languages ​​of the world. The future marshal spent a lot of time studying martial arts under the guidance of the scientist and martial artist Zhou Dong. It was a whole system that included hand-to-hand combat, weapon combat, archery and horseback riding, as well as combat tactics. Through continuous training, Yue Fei mastered everything taught by his martial artist Zhou Dong.

In 1122, when Yue was 19 years old, the country was at war, fighting against the nomadic Jin tribes who had invaded from the north. During this period, Yue Fei decides to enlist in the imperial army to help his country. Over the years, the war-weakened Chinese empire was forced to pay tribute to the nomads to prevent their further invasion of the south. Having shown himself to be an outstanding soldier, in six years he becomes a general, and then a marshal of the imperial army.

During this period, all the accumulated experience and knowledge of martial arts obtained in youth are manifested. After taking command of the army, Yue organizes the systematic training of his soldiers in martial arts. And although many elements were included in the training of martial arts before, Yue Fei for the first time introduced compulsory teaching of wushu to recruits and created this universal exercise for his soldiers, which was supposed to help the soldiers charge their whole body with energy in the morning before long movements or fighting, strengthen the spirit , which will help fight stress, survive, protect the body from the invasion of "cold" Qi.

Soon, Yue Fei's troops became invincible in battles, they were even called
none other than the "Yue Family Army". Enemies said about him that it was easier to move
push the mountain than force the Yue army to retreat. Not wanting to put up with the shame of his country, forced to pay tribute to the barbarians, Marshal Yue moved his troops north, winning victory after victory. The decisive battle, in which he defeated the barbarian commander, on whose account there was not a single defeat, lives in the legends and historical chronicles of China to this day.

The successful conduct of military operations by Yue Fei's troops was explained by three reasons: strict discipline in the training of soldiers who honed their skills to perfection, and the training was at a highly professional level; secondly, Marshal Yue created a military unit with reliable and efficient management; and thirdly, he developed special sets of exercises for his army to improve health and maintain morale.

The term Ba Duan Jing first appeared in the book "Notes of a Listener - Selected Stories of Supernatural Beings" written by Hong Mai, who lived during the Southern Song Dynasty (1127-1279). “Li Sijiu was appointed to a high position in the imperial court… He started waking up at midnight and doing special exercises called Ba Duan Jing, which included deep breathing and self-massage.” Thus, this set of exercises was popular even at that distant time. You can read about this complex in Gao Lian, a scholar who lived during the reign of the Ming Dynasty (1368-1644), in his book "Eight Aspects of Health Care" wrote: "Performing the Ba Duan Jing complex in the interval between morning and afternoon, you can find harmony with the universe.

During the reign of the Ming and Qing dynasties (1644–1911), standing Ba Duan Jing became very popular. During the Qing Dynasty, a book entitled "New Illustrations of Health Exercises - Ba Duan Jing" was published. In it, for the first time, the performance of the Ba Duan Jing exercises in a standing position was illustrated. Here is how the exercises were described in it: “To normalize the work of internal organs - raising the palms to the sky; shooting with the right and left hands in the archer's pose; to normalize the work of the stomach and spleen - one hand in the air; to prevent illness and stress - look back; to relieve stress - shaking the head and tilting the torso; to strengthen the kidneys - sliding the hands over the back and legs and touching the feet; to increase strength - a closer look and a punch; to cure diseases - lifting and lowering on the heels. As can be seen from this passage, even then the Ba Duan Jing exercises took the form of a complete health complex. There are many schools practicing Ba Duan Jing. Two main ones can be distinguished: North and South. Followers of the Northern school perform the exercises hard, in a sitting position, the Southern school - more gently, in a standing position. However, judging by their movements, we can conclude that they have one primary source. During their existence, as a result of mutual influence, these two schools became very similar. There is still debate about who invented the Ba Duan Jing and when. One thing is clear - in the time that has passed since its inception, it has been supplemented by specialists and practitioners more than once.

In the 1970s, the tomb of a high-ranking official from the Han Dynasty (206 BC - 220 AD) was found in Changsha. It contained a piece of brocade with a pattern called "Illustration of Qi Transfer". It clearly depicts 4 movements, which are very similar to the movements of the modern Ba Duan Jing complex. Similar illustrations are present in the book of Tuo Hong Jing, who lived during the reign of the Southern and Northern Dynasties (420-589) - "Caring for the Health of the Mind and Prolonging Life".

Video - The history of the creation of the Ba Duan Jing complex

In the late 1950s, the Chinese Sports Publishing House published a series of books on Ba Duan Jing written by Ma Feng Ge and others. After that, a working group was established to adapt the traditional Ba Duan Jing based on modern achievements in the field of physiology and medicine. , it is this option that will be described in this article. From the end of the 70s to the beginning of the 80s. Ba Duan Jing was introduced into the curriculum of sports universities and colleges.

Due to its accessibility and simplicity, as well as its exceptional healing effect, the Ba Duan Jing Health Qigong complex has gained immense popularity both in China and around the world.

Complex "Eight Pieces of Brocade - Ba Duan Jing"

Simplicity and efficiency

The simplicity of the proposed exercises from the "Eight Pieces of Brocade" system lies in the fact that, unlike other qigong systems, they are extremely accessible in their movements, require a small area for practice (they can be practiced even in a small city room), and, most importantly, on the first stages do not require the study of complex methods of concentration.

The complex saves time, it is performed in just 10 minutes. It is enough to perform it in the morning and in the evening. The complex consists of only 8 exercises, so it is easy to master. After learning it, you can optionally perform the entire complex or perform one of the 8 exercises. There are several exercises to choose from.

Regular practice of "Eight pieces of brocade" significantly increases the tone of the body, relieves fatigue, reduces the need for sleep. Practicing "Ba Duan Jing" contributes to the regulation of metabolism in the body, so the thin can gain weight and strengthen the body. And overweight people can lose weight thanks to its implementation. In addition, all muscles and joints from the beginning to the end of all movements receive training. "Ba Duan Jing" is widely used as a recovery complex for athletes after competitions, as well as people whose work is associated with high mental, intellectual and physical stress.

On the mental level, "Eight Pieces of Brocade" allows you to develop an amazing purity and calmness of consciousness - this is extremely necessary both for self-development and in everyday life.

Healing effect

The healing effect is the main reason why people appreciate the Eight Pieces of Brocade system and desire to study it. The basic principle of the Ba Duan Jing is "a calm serene heart plus a focused mind", which gives the nervous system the opportunity to rest and, as a result, improves the coordination of the functions of various organs of the body. Relaxation of the whole body, deep and natural breathing, smooth movements that are controlled by thought - all this leads to the harmony of "external" and "internal", clears the channels through which qi energy moves, blood and lymphatic vessels, improves the condition of the musculoskeletal and digestive systems.

With systematic exercises, there is a significant decrease in the deformation of the spinal column, an improvement in its mobility, strengthening of ligaments, bones, an increase in muscle strength, range of motion in the joints, which is a good means of preventing osteochondrosis, sciatica, and arthritis. Studies by Chinese scientists have shown that those involved have an improvement in cardiac activity according to ECG data, blood pressure stabilizes, endurance to physical exertion increases, and recovery processes after them proceed faster.

Experimental studies have shown that with regular exercises, the amplitude of chest movement, the elasticity of the lung tissue, the functional state of the diaphragm increase, and, as a result, the vital capacity of the lungs, pulmonary blood flow, and gas exchange in the lungs improves. Exercise has a positive effect on metabolism. When exercising, the level of cholesterol in the blood of those involved decreases, which ensures the prevention of atherosclerosis. Rhythmic alternations of tension and relaxation of the skeletal muscles and diaphragm improve blood flow in the abdominal cavity, normalizing intestinal motility, eliminating congestion in the liver.

An essential feature of this system of exercises is the harmonious training of all body systems, including the central nervous system. It contributes to the concentration of attention, the development of memory, the ability to manage one's physical and mental state, which makes it possible to classify "Ba Duan Jing" as one of the best options for motor psychoregulation.

In conclusion, the effect of the implementation of the complex is large and fast. If the movements are performed correctly, then, as with an acupuncture session, energy channels are cleared, a feeling of Qi appears, and a healing effect immediately appears. It is a holistic wellness complex that provides strength inside and out.

Who is Eight Pieces of Brocade for?

"Eight pieces of brocade" is one of the rare systems for which there are no restrictions on either age or physical condition. Of course, there are no universal recipes in life, therefore, in case of persistent diseases and in old age, it is advisable to consult a doctor first. In any case, this complex should be included in the daily schedule of life, which will help maintain a healthy body and good spirits until old age.

A characteristic feature of Ba Duan Jing is that by starting to practice it at a young age and spending 10-20 minutes a day, you can maintain joint mobility, body vigor and peace of mind until old age. This system is also good because it allows you to start classes at any age, in particular, there are cases when effective classes were started in the seventh decade.

Video - Demonstration of 8 pieces of Ba Duan Jing brocade

How to Practice the Eight Pieces of Brocade

There are several ways to practice the Eight Pieces of Brocade:

1. As a separate complex.
The first time the exercises "Eight pieces of brocade" is best done immediately after waking up, getting out of bed. In the morning, it is better to do them at least twice: the first time is designed to wake up the body and for a little warm-up of the muscles. The second time the exercises should be performed in compliance with all the rules, when the consciousness has already awakened - this stimulates the circulation of qi in the body.
The second time the exercises are performed in the evening, immediately before going to bed and always after sunset, in order to clear the mind after daytime worries, relieve accumulated fatigue.
In the middle of the day, at 15-16 or 18-19, it is also useful to do the Ba Duan Jing exercises again to stimulate brain activity and relax the whole body.

2. As part of training in martial arts or any sport.
Exercises "Eight pieces of brocade" can be part of training in martial arts or any sport. In this case, the Ba Duan Jing exercises should be integrated into the daily workout. During training, they are performed several times. At the very beginning, after the traditional greeting (to concentrate and eliminate distracting thoughts), and at the end of the workout (to restore the body). Exercises "Eight pieces of brocade" should be performed after high-intensity exercises: fights, complex complexes, etc. In this case, two or three exercises are enough for practice.

Video - How to practice Ba Duan Jing

Standing complex "Eight Pieces of Brocade"

The standing complex "Eight Pieces of Brocade" is very popular in China, so there are quite a lot of its varieties in historical documents. You don't have to worry about which one is better or more accurate, as their basic principles are the same. It is much more important that you actually understand the root of the practice and train patiently and persistently. Each of the "Pieces" has a poetic instruction explaining the exercise and its meaning. These instructions, handed down from generation to generation, form the root and foundation of each "Piece", so you need to try to understand them.

The minimum number of repetitions of each exercise of the complex is 2 times. As your skill grows and health is restored, you need to increase the number of repetitions of each exercise to 6 or 8 times, and for those who practice martial arts up to 16 or 24 times.

Having not yet mastered the technique of performing the exercise, you can not pay attention to breathing, and breathe naturally. When the movements become familiar and accurate, you can add proper breathing.

Starting position

Technique: stand straight. Legs are together, arms are freely located along the body. Shift your body weight to your right leg, belly and hips relaxed. Take a step to the side with your left foot. The toes point forward. Legs shoulder width apart. Turn your arms inward. Raise them to the level of the hips, palms facing back. The gaze is directed straight ahead. Bend your knees slightly. Turn your arms outward, in the form of a semicircle, raise them to the level of the navel. The palms are directed towards the abdomen at a distance of 10 cm from each other. Breathe slowly, directing the air into the dan tian (abdominal area 5 cm below the navel). Take 6-9 breaths and exhalations.

Starting post requirements: in order to correctly take the initial position, you must be guided by 18 basic principles that characterize the requirements for the initial position.

1. "Take a natural stance." The feet are parallel, fully pressed to the surface, the distance between them is the width of the shoulders. Body weight is evenly distributed on both legs. This stance helps to relax the lumbar region and pelvis.

2. "Legs slightly bent at the knees." This usually refers to the free and natural position of the legs, the relaxation of the area of ​​​​the knee joints - while it seems that the legs are slightly bent at the knees. But in any case, the projection of the knees should not go beyond the line of the front of the feet. This position of the legs ensures the following requirements and facilitates the circulation of Qi through the channels of the legs.

3. "The crotch is rounded." Slightly spread your knees to the sides, then slightly connect them - move inward, at the same time mentally, as it were, “giving up” the knee joints. The rounding of the perineum helps facilitate the circulation of Qi.

4. "Retraction of the anus" - with a slight physical effort, tighten the obturator muscles of the anus, slightly pushing the buttocks (but not the pelvis) forward. Thus, you ensure the closing of the Hui-yin point in the lower Dantian area.

5. "The abdomen is slightly drawn in." It is necessary to slightly retract the lower abdomen in order to avoid tension in the abdominal muscles during the exercises.

6. "The loin is relaxed." To relax your lower back, lift your shoulders, drop them freely and exhale completely, relaxing your whole body. Fix the final position of the body. This is necessary in order to ensure the lowering of the Qi energy into the lower dan tian, to relax the pelvis and knees. As a result of long practice, this will help increase the mobility of the sacrum and thus help to increase the volume of the lower Dan Tien area.

7. "The pelvic area is relaxed." Relax the hips and buttocks, which will provide freedom of movement in the lower torso. You can relax the pelvic area in the same way as when relaxing the lower back.

8. "The chest is relaxed." Relax the muscles of the chest and chest, without tension "drawing" the upper part of the chest and slightly rounding the chest in its lower part, this will increase its volume.

9. "The muscles of the back are relaxed." Straighten your back freely so that the spine is in a strictly vertical position. “Drop your shoulders” by freely stretching your back muscles. Relaxation of the chest and back muscles will facilitate the activity of the heart and lungs, anterior median and posterior median meridians.

10. Shoulders down. Relax the shoulder joints, freely "dropping" them vertically down, thereby relaxing the muscles of the shoulder girdle and neck.

11. "Elbows slightly bent." Slightly bend your elbows, imagine that weights are suspended on their tips, which slightly pull them down. If, before creating this figurative representation, you do not “lower your shoulders” (we wrote about this in the previous paragraph), then discomfort may occur in the area of ​​\u200b\u200bthe joints.

12. "Armpits emptied." Slightly spread your elbows to the sides with a slight effort, avoiding the movement of your shoulders forward or up. The areas of the armpits are rounded, and there is a feeling of "emptiness" in them. “Empty of the armpits” promotes the unimpeded circulation of energy to the upper limbs and vice versa.

13. "The wrists are relaxed." Relax your hands in the area of ​​​​the wrist joints, relax your hands (while the palms are freely rounded), slightly bring your fingers together. This relaxation promotes the free circulation of Qi energy through the channels located in this area.

14. "Tip of the tongue on the alveoli." Closing the tip of the tongue with the upper alveoli (tubercles above the upper teeth) closes the anteromedian and posterior meridians into one chain, ensures the closure of the channel system from the penetration of pathogenic types of external Qi. In addition, salivation is activated in this way (saliva must be swallowed), which helps to cleanse the body, thanks to the enzymes contained in saliva and stimulate the digestive function. In Chinese medicine, saliva is considered not only a "cleansing", but also a "nourishing" substance. The tongue touches the alveoli very easily, without pressure.

15. "Eyes slightly closed." The eyelids are lowered, but not closed, the gaze is focused through the eyelids on a not too distant object or simply directed forward. “Closing the eyes” promotes concentration of consciousness.

16. "Keep your head straight" or "Head is suspended from the top of the head." Keep your head straight, even, with the Bai Hui point on top of your head up. In Chinese qigong practice, it is believed that this ensures better interaction between the Bai Hui point and, accordingly, the posterior median meridian with the “heavenly Qi”. The straight position of the head ensures the straightening of your torso. The Bai Hui point is thus placed in a straight line with the Hue Yin point in the perineum, which ensures the circulation of Qi between the upper and lower Dan Tian.

17. "Cheeks are picked up." This implies at the same time a slight tightening of the chin (thus the Bai Hui point on the top of the head is directed vertically upwards), relaxation of the muscles of the face and “raising the corners of the mouth – a “half-smile”, which causes the necessary psychological state: a feeling of lightness, peace.

18. The requirement for the state of the psyche and nervous system is "the spirit is calm, the heart is serene."

The order in which the principles are listed is important. Controlling the position of the limbs, torso and head from the bottom up will help not only to achieve the correct starting position before doing the exercises, but also to focus, relax, and get rid of extraneous thoughts. Avoid excessive muscle tension, the stance should be as comfortable as possible for you.

Possible mistakes: requirements such as “hanging the head by the top of the head”, “emptying the armpits”, “relaxing the lumbar region”, “rounding the perineum”, as well as the requirement of “roundness” in relation to the position of the limbs, especially the hands, can often be applied when performing not only starting position, but also in the exercises themselves. In the starting position, try to avoid focusing on any part of the body. Breathing in this position is even, calm, through the nose. The time you spend in the starting position depends on how quickly you can achieve a relaxed and calm state. This usually takes a few minutes, sometimes more. People who are easily excitable, suffering from nervous disorders, can be advised, for example, to mentally control the correct position of the head, torso and limbs and focus on the formula: "The spirit is calm, the heart is serene."

Purpose and result: the initial position in a certain sense is universal for various sets of exercises of Chinese qigong gymnastics performed in standing positions. Almost all exercises of this complex begin with it. The main purpose of the starting position is to prepare our body for the regulating effects of exercise.

The main task is maximum muscle relaxation, ensuring the free circulation of energy and blood, helping to free the mind from external stimuli and internal experiences.

Due to this, the effect of the implementation of the complex will be stronger. Before performing each exercise, the initial stance is taken. When there are difficulties in studying the exercises of the complex of 8 pieces of brocade, you can first just stand in the initial stance. It corresponds to "standing up" in qigong. First of all, this contributes to the development of the correct body technique when standing, relaxation of the whole body and the transition of Qi to the lower dan tian. The body comes into a state of readiness. And then it is already easier and more efficient to perform the movements of the complex.

Video - Starting position

First piece

"With two hands to support the sky and adjust the triple heater"
Both hands support the Sky to regulate the Sanjiao (Triple Burner); Sanjiao passes Qi freely and smoothly, diseases disappear. Turn your palms towards the sky and raise both hands. Straighten your chest, straighten your lower back. Stand up straight and freeze. Practice for a long time, the body will become strong, and you will be happy.

Technique: take the starting position. In the first phase of the exercise, the fingers are joined together, the edges of the palms are located opposite the Chi-hai point, at the level of the lower dan tian.

Then, while inhaling along the midline of the body, both hands rise (as if lifting a load) to the chest. When the palms reach the level of the Middle Dan Tian (Tian Zhong point), the palms turn away from themselves. Then the arms are raised straight up. The gaze follows the palms up. When the arms are straightened above the head, the gaze is shifted forward into the distance. It is important that the chest and shoulders do not rise along with the arms. The centers of the palms should be even (palms are horizontal). The hands rest against the sky (as if they support the sky and go many meters up), and the legs strongly rest against the ground (as if rooted many meters down). The spine should be taut, but not tense. Hold your breath for 1-3 seconds in this position.

Then, on exhalation, the fingers unwind, the palms fall down, as if hugging something with their hands. We bend our knees a little. We return the palms to their original position at the lower dan tian.Then the hands are intertwined again and we continue the exercise.

Possible mistakes: in During this exercise, the most important is the central phase, when the arms are extended above the head. Therefore, it is necessary to strictly control the position of the body in this phase. The palms should be directed upwards so that their centers are projected onto the top of the head. The spine should be straight, but not tense. The mistake is to tilt the torso forward or a strong backbend with a protrusion of the abdomen. The position of your body should be absolutely even, the buttocks are slightly tense, the head and arms seem to be attracted to the sky, the legs are attracted to the ground. Due to this, we are stretched, and you should feel this stretch through the spine.

Another gross mistake in this phase of the movement is too much stretched up and tense arms, as well as legs fully extended at the knee joints. When you fully straighten and strain your arms, the channels are clamped (in this case, in the elbows and knees), and the Qi energy cannot circulate freely further. Another mistake is a strong feed of the lower abdomen forward. To prevent this from happening, it is necessary to pull back the outer part of the thighs, and not try to pull in the stomach.

Purpose and result: in the first exercise of the complex, we first adjust the “triple heater”. The meridian of the "triple heater" is divided into upper, middle and lower. The upper heater connects the heart and lungs. The middle heater connects the spleen and stomach. The lower heater connects the liver and kidneys. The three Burners are responsible respectively for breathing, nourishment and excretion. Therefore, the “triple warmer” is a meridian that regulates all internal organs. We place it in the first place, thus, performing a health complex, we first regulate the whole organism as a whole. When the hands rest upwards on the tip of the "triple warmer" - a feeling of numbness and expansion appears in the little finger and ring finger. That is, the same effect is manifested here as with acupuncture. If you correctly perform the form of movement, breathe correctly, then a very clear feeling of Chi energy will appear. As soon as the feeling of Qi appears, the healing effect immediately sets in.

In addition, stretching out to the sky and resting his feet on the ground, a person, as it were, connects Heaven and Earth, becomes one with them. Exercise increases lung capacity. Activates blood circulation and circulation of energy in the internal organs. Increases mobility and flexibility of muscles and ligaments. Prevents diseases in the shoulders and neck. It balances Yin and Yang in the body due to the fact that during execution the palms turn up and down, exchanging Yin and Yang.

Video - The first piece of Ba Duan Jing

Second piece

“Pull the bow left and right as if shooting at a golden eagle”
Pull the bow left and right, as if shooting at a golden eagle. Both arms are strong and strong, strengthen the kidneys and lower back. Bend the elbow at shoulder level, the mind tries its best to pull. The arrow-hand is directed at the target, peer with your eyes. Saddle your horse and crouch for a boost in strength.

Technique: shift your body weight to the right and take a step to the side with your left foot, bend your knees and lower yourself into the “horseman pose” (Ma-bu). Let us consider in more detail the position of the body in this stance. It is necessary that the feet are parallel, and the distance between them is two shoulder widths. The hips should be pushed back, like a rider sitting on a horse. The knees must be turned outward, but so that they form one straight line with the front of the foot. The pelvis is slightly higher than the knees, the knee does not go beyond the toe, the pelvis is tucked up. Make sure that the buttocks are picked up, and the back is absolutely straight. It affects the kidney area and increases the circulation of Qi in these organs of our body, and also strengthens the lumbar region. Ideally, the thighs should be parallel to the ground, but at the initial stage of training, do not try to get as low as possible in the rack, it is very important to keep the back straight when performing this exercise. While inhaling, we raise our hands to chest level, the left hand is inside with the palm to the chest, the right hand is outside with the palm to the chest. Palms do not touch. The gaze is directed straight ahead.

The second important point is that any movement in the Ba Duan Jing exercises must begin with the work of the lower back, that is, in order to achieve a general movement, you need to use the lower back as the center, since it serves as the central axis for horizontal rotational movement to the right and left. In other words, the movement of the arms should be accompanied by a slight rotation of the body in the lower back, but with the same position of the hips and buttocks.

The right hand is clenched into the "paw of a leopard". On the left hand, the middle, ring fingers and little finger are compressed, the index and thumb are open. On exhalation, the left hand goes to the left, the left hand is straightened and raised at shoulder level, tends back behind the back. When you stretch your hand to the left, you must first concentrate on the center of the left palm - the Laogong point, then on the index finger extended upward. The right arm is bent at the elbow, the shoulder is weak, the elbow goes back. With force we stretch the chest, on the back the shoulder blades approach each other. The gaze is directed exactly at the nail of the index finger of the left hand. The spine is straight.

In the final phase of “stretching the bow” (in the left hand - the bow itself, and in the right - the string), the hands should be located horizontally at shoulder level. If you raise the elbow of the right hand above the required level, there will be excessive tension in the upper body, if you lower the elbow down, this tension will completely disappear. Therefore, your arms should be in a straight line and tense to stabilize the draw of the bow.

The movement of both hands must be performed simultaneously, as when drawing a real bow. Mentally, you need to imagine (or rather feel) the effort in the bow and string. This concentration of the mind is the source of energy circulation.

Shift your body weight to the right by opening both arms. While inhaling, raise the right hand in an arc to the level of the right shoulder, fingers pointing up, palm tilted forward. Spread the fingers of the left hand, palm tilted back. The gaze is directed to the right palm. Move your body weight to the right. As you exhale, bring your legs together. Lower your hands to the level of the abdomen, palms pointing up, fingers - at each other. The gaze is directed straight ahead.

Possible mistakes: lower the elbow of the bent arm too much down, the line of location of your hands should be on the same straight line.

If you stretch your arm too far to the side or strain it too much, then the Chi circulation will end at the point of tension, that is, at the elbow, as the free circulation of Chi energy will disappear. Accordingly, there should not be any excessive stress. In addition to the two errors described above, a third one may also occur - if you, when trying to sit in a low stance, tilt your body or shoulders forward too much, then the free circulation of Qi energy along the spine will be disturbed. Therefore, your body should be like a cross, the vertical line of which runs along the spine, the horizontal one - exactly through the arms stretched at the same level. This position will be the frame of the regular sphere.

Another important point is the look. You should look not at the outstretched hand, but at the nail of the index finger of the outstretched hand.

Purpose and result: when the hand moves sideways forward, the index finger is pointing up, and the thumb is pointing sideways-up. If the form of movements is performed correctly, then a feeling of numbness and expansion appears in these fingers. These two fingers belong to the meridian of the lungs and large intestine. These two meridians complement each other. When we train the lung meridian, we thereby train the Qi energy. Therefore, the second exercise is aimed at training Qi. If there is not enough Qi energy, then there can be no talk of anything else. Therefore, in Chinese medicine, it is said that Qi and blood should be sufficient. Qi is the leader of the blood. Therefore, after adjusting the triple heater, one should then train Qi (vital energy). This is the function of this exercise.

Heals the heart and lungs due to the fact that it has a cleansing effect on the meridians of the lungs and heart. Improves the sense of balance. Corrects posture and prevents neck and shoulder problems. Strengthens the muscles of the forearms, arms and legs. Increases the mobility and flexibility of the joints of the fingers and hand.

Video - The second piece of Ba Duan Jing

third piece

"Raise your hand to regulate the stomach and spleen"
To regulate the spleen and stomach, lift once; the spleen and stomach find peace and harmony, the disease is cured by itself. Raise your hand and tighten your palms. Stretch and develop the tendons and muscles, the spleen and stomach feel comfortable. The right hand is raised high, the left is lowered down, to the left and right, actively stretch the tendons and channels.

Technique: in the initial position, the hands are at the level of the lower dan tian. Both palms are turned upside down. It is necessary to imagine an inextricable connection between the palms.

On inspiration, the left hand, facing the edge of the palm towards itself, begins to rise along the anteromedian meridian upwards. The right hand remains in the same position. Having passed above the middle dan tian, the left palm turns around and pushes upwards. At the same time, the right palm moves from the lower dan tian to the right thigh and presses down. The palm is pointing down with the inside, fingers pointing forward. We bend our knees, at the end the legs are straight. During pushing and pressing, attention is focused on the palms. The chest opens and moves forward a little. The point of Bai-hui tends upward. At the end, hold your breath while inhaling for 1-3 seconds, and it feels like the right hand rests on the ground and wants to push it away, and the left hand rests on the sky and pushes away from it.

After pushing up and pushing down, relax your arms at the same time. Then, while exhaling, turn the palm of your left hand with the inside up and move it to the level of the lower abdomen, turn the palm of your right hand with the inside down and at the same time begin to bring your hands together to chest level. We bend our knees a little. When your hands reach a given level, change their position and perform a push at the top with your left hand and a push at the bottom with your right hand. To return to the starting position, move your hands down to the level of your lower abdomen.

At the end, the knees are slightly bent, the palms of the Dan Tian look up, and the eyes look straight.

Possible mistakes: the mistake is excessive tension of the hands during the movement up and down, the hands should not tremble from excessive muscle tension. To understand with what effort it is necessary to spread your arms, create the following figurative representation: your hands are inextricably linked with a gymnastic tourniquet and the tension with which you spread your arms should correspond to the stretching of this tourniquet, but no more.

Purpose and result: the main thing is the regulation of the spleen and stomach. According to Chinese medicine, the spleen and stomach are called the source of post-heaven Qi (the energy that enters the body after birth). That is, thanks to the functioning of the spleen and stomach, we get nutrition and physical strength. That is, the third step after adjusting the triple heater and Qi training is to regulate the spleen and stomach. This movement is very simple. One hand goes up and the other hand goes down along the stomach meridian Zu Yang Ming Wei Jing. Therefore, the meaning of this movement is that we guide the energy with our hands along the energy channel.

The spine is compressed and unclenched, mobility improves. The work of the stomach and the gastrointestinal tract as a whole improves. The chest is massaged.

Video - The third piece of Ba Duan Jing

fourth piece

"Looking back to avert five ailments and seven injuries"
Five weaknesses and seven injuries: wait and see how they disappear; train long, exercise long, tendons and bones are strong. Weaknesses of damage (from overvoltage) - all because the internal organs are weak. Stick out (straighten) your chest and turn your neck so you can see well from behind. Keep the lower back, support the chest, the body is straight. Especially effective in the treatment of internal injuries.

Technique: from the starting position while inhaling, we smoothly straighten our knees, lower our arms and at the same time spread our arms to the sides, turning them with our palms to the sides, the palms look outward in the direction of movement, in the final position the palms are turned to the sides, the fingers are open, attention to the middle finger of each hand, the hands seem to turn around the middle fingers.

At the same time, we stretch the body up, without rising on our toes, we turn our head back and to the left. You should imagine that you are being pulled up by the top of your head and at the same time turning your head back. But at this moment it is necessary to concentrate not on the crown, but on the central point of the foot - Yun Quan.

Inspiratory hold 3 seconds. You must "drive" the physical energy of Qi from the lower dan tian to the feet. In the phase when the arms are fully extended, imagine how a single energy flow from the spine passes into each of your feet. You should concentrate on this moment only in the very final phase of the movement.

As you exhale, slowly turn your head forward. The hands are turned back to the position with the palms up at the dan tian, the palms are not close to each other. The knees are slightly bent. Turning the head and hands ends at the same time.

From the starting position, repeat to the opposite right side.

During this exercise, it is necessary to very clearly distinguish between the moment of tension and the moment of relaxation. After moving your arms and turning your head, you release tension. This must be done quickly and sharply. When there is a release of tension, you kind of “shrink”, freeing yourself from the “stretched” position of your body. Relaxation should occur not only in the torso area, but also the palms that were stretched should relax and shrink slightly.

Possible mistakes: the main mistake is to turn the body in the direction of movement. You have to turn back only the head, the body and shoulders remain in place. Another mistake is the position of the palms during the turn. You can not raise your hands above the waist, as it is believed that the energy of the heart should not flow into the legs. We "drive" the energy into the legs from the lower dan tian; raising your palms above this area is a gross mistake.

It is necessary to take into account another important point - you can not pull the body up too much. So that you do not have any discomfort, perform the movements smoothly.

Purpose and result: if the meridians of renmai and think are cleansed, then diseases do not arise. 5 weaknesses and 7 damages is the common name for common diseases. It does not specifically refer to any disease. This exercise seems to be very simple. But if you correctly execute the form of this movement, following your breath, the meridians of renmai and think will be cleared very quickly. The renmai meridian is located in front of the body exactly in the middle of the torso, and the think meridian runs from top to bottom along the center of the back. If the renmai meridian and think are cleared, then the connection of the "small celestial circle" automatically occurs. In ancient times, they said: "If the "small celestial circle" is connected, then diseases do not appear." So if this exercise is done well, all common diseases will be cured. This is the function of this exercise.

Exercise regulates the work of the heart, spleen, liver, kidneys, lungs. Relieves stress caused by anger, anxiety, sadness, fear. Improves blood circulation in the neck and brain, unloading the nervous system. "Opening the chest" sets in motion the organs of the chest and abdominal cavities. Combined with turning the head, it strengthens the muscles of the neck and shoulders. Moving the gaze from side to side relieves eye fatigue.

Video - The fourth piece of Ba Duan Jing

Fifth piece

"Rotate the head, wag the tail, eliminating the heat in the heart"
Shake your head and wave your tail to get rid of the Fire in your heart; when there is a strong Fire in the heart, subdue it with Iron lungs. Brushes press on the kneecaps, still swing and wave. Blood flows smoothly, many benefits. If the muscles and tendons are cramped, the legs hurt, and the body goes numb, still stretch and press with force, do not waste time.

Technique: from the starting position, step left foot to the left, knees bent. On inhalation, the hands quickly describe a semicircle through the sides: they rise above the head through the face with the fingers down.

On the exhale, we sit down in the “horseman pose” of Ma-bu: legs two shoulder-width apart, the pelvis is slightly higher than the knees, the knee does not go beyond the toe, the pelvis is pulled forward. At the end, the fingers rest on the front surface of the legs above the knees. The spine is very straight, we look straight. The baihui point is up, the lower dan tian is down, the lower back is relaxed.

On the inhale we rise a little. Shift the weight of the body to the left and tilt the body to the left and forward, with a force resting the palm on the left knee. When you “press hard” on the knee, you compress the lung on that side, relaxing and opening the lung on the other side, while the lungs work like bellows. The gaze is directed to the left foot. We feel how the right side stretches. Inhale hold 1-3 seconds.

On exhalation, the head begins to work first, the sacrum remains straight. With a straight spine, we lean forward, the body describes a semicircle through the center. The movement is smooth, we feel how the spine stretches, the sacrum works after turning through the center. It is important that the sacrum and neck work together. It is very important that the head, neck and spine are in a straight line.

Shift your body weight to the left, straightening your torso into a Ma-Bu stance. The gaze is directed forward. Then everything is done in the opposite direction. At the end we return to the starting position.

Possible mistakes: during the execution of body turns, the only mistake is the isolated lowering of the shoulders down. The movement should begin with the movement of the lower back. You have to imagine dodging something. During this exercise, it is very important to clearly control the tension and relaxation of the body. If you strain your back too much in the final phase of the movement, then pinch the posterior median meridian in the region of the seventh vertebra, and your Qi energy will no longer circulate freely, moreover, it will go to the spine. To prevent this from happening, it is necessary to move the shoulder and shoulder blade down, without straining the spine, and direct the elbow outward. You should feel a stretch diagonally across your shoulder at the top and the opposite leg at the bottom (for example: right shoulder - left leg).

Purpose and result: strengthening of the kidneys. This exercise is difficult and time consuming. If there is not enough qi in the dan tian, then it cannot be performed. The technical requirements for this exercise are high. But if you learn the complex in order, then there will be no difficulties. The complex of 8 pieces of brocade is composed according to the principle from simple to complex. If you have mastered the previous exercises well, then it will not be difficult to complete this exercise. By performing the previous 4th exercises, common diseases should be completely cured. And the following 4 exercises of the complex are mainly aimed at strengthening the body. Performing the exercise “Twist the head, wag the tail, eliminating the fire in the heart”, in addition to a low landing in the stance, there is also a requirement to look at the toe of the opposite leg. In reality, this means concentrating on the Yongquan point. Concentration on the Yongquan points and the meridian of the bladder helps to strengthen the kidneys. The kidneys are related to water. If there is enough water, the fire will be extinguished. Therefore, what is called eliminating the fire in the heart means strengthening the kidneys.

Helps to get rid of excessive fire in the heart. There is a massage of the spine, lower back, hips. The muscles of the neck, lower back and hips gain strength and at the same time get lightness. Exercise develops the ability to relax, improves the movement of blood and Qi, and promotes their renewal.

Video - The fifth piece of Ba Duan Jing

Sixth piece

"Two arms hug the legs, strengthening the kidneys and lower back"
Both hands hold the feet to strengthen the kidneys and lower back; when the kidneys and loins are strong, the whole body is strong. Bend your lower back and keep your feet. This is the most effective way to strengthen the tendons and bones. Once down, once up, vitality is greatly increased. This is the best way to avoid a cold.

Technique: from the starting position while inhaling, raise your hands first in front of you, then above your head. Fingers point forward, then up. Elbows are straight, eyes are straight.

As you exhale, lower your hands behind your head, over your shoulders and armpits, your hands go behind your back. Run your hands along the spine, then along the hips, while tilting the torso forward. Hands go down, pass along the back of the thighs and stop at the instep of the feet. The head is raised, the gaze is directed straight and down. It is necessary to fix this position and hold your breath for 1 - 3 seconds.

On inhalation, the torso and arms rise up. Elbows are straight, palms are directed forward, gaze is straight. After completing this exercise, the knees are slightly bent, the hands are placed in front of the stomach, the stomach and hips are relaxed. The palms are pointing down, the fingers are straight, the gaze is also straight.

Possible mistakes: The most important thing when doing this exercise is to avoid excessive tension. If you properly relax the body, then easily bend forward. It is a mistake to bend the knees while tilting the body forward, it is also undesirable to force yourself to stretch down. The exercise must be performed smoothly and relaxed.

Purpose and result: strengthening of the kidneys. By moving the body back and forth, the arms reach the Yunmen points on the lower back, the area directly opposite each of the kidneys.) This exercise strengthens and heals the kidneys. Above we have already talked about strengthening the spleen and stomach. The spleen and stomach are the source of postheavenly Qi, and the kidneys are the source of preheavenly Qi (energy that comes from parents). If the source of postheavenly Qi is relatively healthy, then you will practically not get sick. And if the Qi of the kidneys of the pre-heavenly Qi is filled, then you become strong and strong. The peculiarity of this exercise is that when you move forward or backward, you do not need to bend the torso, the body must be straight, then it will be possible to guarantee that Qi will be in the dan tian. When performing the exercise, the hands from the Ming-men points move down just along the meridian of the bladder. Then, further, the hands return to the dan tian. From the Dan Tian, ​​the hands move along the Daimai meridian to the Ming Men points on the back. This exercise strengthens the body.

Strengthens the kidneys. Opens the kidney meridian. A good effect is on the muscles around the spine. Prevents and cures chronic diseases of the genitourinary system.

Video - The sixth piece of Ba Duan Jing

seventh piece

"Beating with fists, looking angrily to develop one's Qi and strength"
Twist your fist with a furious gaze to strengthen Qi and Li; the body and mind are healthy, the vital spirit is comfortable. Saddle your horse and sit down, strengthening your chest. Hold your fist or strike with your palm with more force. Left and right, two hands grab in turn. Grab hold, furious eyes, use Li and Qi.

Technique: from the starting position on inspiration, the weight of the body is transferred to the right leg. The left foot takes a step to the side, forming a Ma-Bu stance. Clenched fists are at the waist. The "eye of the fist" looks up. The look is straight. The look should be furious, concentrated at that point in space where the blows are delivered.

As you exhale, slowly extend your left arm forward so that your fist is at shoulder level. The "eye of the fist" is still looking up. The gaze is directed to the left fist. Punch strikes are delivered by energy from the ground, which rises up the legs in a wave and is redirected into a blow by the lower back.

On inspiration, the left palm turns in a circle to the left, the thumb is at the top. The palm gathers into a fist: the thumb is pressed first, then the rest are gathered, the thumb is inside. The fist is clenched quite strongly. The teeth are clenched, the eyes are wide open and protruding, the toes are strongly grasping the ground. The work of the three yin and three yang meridians of the arms and legs is stimulated. The fist also returns on inspiration to the Zhang-men point (near the left rib). The look is straight.

Possible mistakes: a typical mistake when performing an exercise is the wrong trajectory of the fist to strike. All blows must be applied only forward, and not to the side. It is also very important to maintain the correct body position in the Ma-Bu posture.

When practicing the exercise, first concentrate on the furious look, and not on the blow, perform the blow only when you imagine the movement of Chi from the ground through the legs to the waist. Otherwise, you'll just be throwing normal punches.

Purpose and result: qi internal energy training. The name of this exercise came from antiquity, and we do not change it. The so-called angry look does not mean furrowing your eyebrows and rolling your eyes. And it is meant to concentrate one's energy, to raise one's spirit. We clench our fists and do not use the open palm, because if we train well in this exercise, there will be enough internal Qi energy in the body, and if then we use the open palm, the internal energy will be easily lost to the outside. Therefore, we use a fist. Your energy will increase, and it will not be emitted outside. So this exercise actually trains your inner energy. When you have mastered this exercise, it will correspond to the so-called force emission in the internal schools of wushu. It can also be used for medicinal purposes to release energy outside. We aim to strengthen the body, so we train the internal energy of Qi and do not emit it.

The liver is associated with the eyes. Therefore, a closer look stimulates the energy channels of the liver, improving blood circulation in it, and contributes to the formation of vital energy. An angry look allows you to "strengthen the outer Yang and fill the inner Yin." Exercise relaxes the liver, which is the "ruler" of tendons and muscles, so its improvement helps to strengthen muscles and increase strength.

Video - The seventh piece of Ba Duan Jing

Eighth piece

"Rise seven times on your toes, eliminating 100 diseases"
Seven disorders and hundreds of diseases disappear and are left behind; hundreds of diseases are caused by the weakness of the body. You raise your feet - the achievement cannot be described in words. Head up, press down to reach your toes. Hold your lower back, hold your chest, move up and down. It is effective for getting rid of ailments and treating diseases.

Starting position: legs slightly bent at the knees, feet parallel, the distance between them corresponds to the size of your fist. The shoulders are lowered, the chest and back muscles are relaxed, the lower abdomen is tightened. Hands are freely located along the hips. Keep your head straight and look forward.

Technique: while inhaling, we rise on our toes, while the brushes make a slight pressure down. When we rise up, we need to rest, as it were, with the baihui point up. We stop for a while at the top. We feel the balance. When you transfer the weight of the body to the socks, create the following figurative representation: from above, as if slowly lifting the top of your head, tying to the sky, and at the same time gently pushing from below under the buttocks. You should feel the energy circulating along the spinal column, which makes you straighten up.

On exhalation, the heels drop sharply down, as if falling, easily hitting the floor. Hands are relaxed. When performing this movement, you must focus your mind on your heels. The body is completely relaxed. Thus we do 7 times. We make movements slowly. With one inhalation and exhalation, Qi makes a complete large revolution in the body in a large celestial circle. With the first movement, you stimulate Chi and push energy from the bottom up. With the second movement, when you drop energetically, with force, on your heels, you are pushing energy from top to bottom.

Possible mistakes: Loss of balance, lifting of shoulders.

Purpose and result: cleansing of channels and vessels, fullness of energy and blood.
100 diseases is a common name for all diseases, which means that if we train in this exercise, we will practically not get sick. We have already mastered 7 exercises. This last exercise of the complex seems very simple. Heels go up. But when the heels rise up, the socks are loaded. The baihui point at the top of the head is directed upwards. In this case, the tongue from the initial rack slightly rests on the upper alveoli. Then the body goes down, while the whole body is relaxed. Qi then goes down. Then again when we go up, Qi from below rises again. Thus, the "great celestial circle" is connected. When moving around a large celestial circle, the Qi energy must pass through all 4 limbs. Therefore, when performing the exercise, both hands are involved when they press down, as well as socks and heels. When we go up, the hands press down, then we relax, going down, the fingers are involved here. By doing this exercise well, Qi is stretched and can gradually go through a large celestial circle. One heavenly circle means that in one inhalation and one exhalation, Qi passes through all the internal channels of the body. Having achieved this result, all channels and arteries will be passable, the body will be filled with energy and blood. And then there will be a greater resistance of the body to diseases. Here the overall effect of the entire complex of Eight pieces of brocade is manifested.

Video - The eighth piece of Ba Duan Jing

final form

"Gathering Energy"

Technique: from the starting position, slightly bending the elbows, place the palms on the lower dan tian (approximately 5 cm below the navel). In men, the right hand covers the left. For women, the opposite is true. The gaze is directed straight ahead. You need to calm down and return the thought to the lower dan tian. Following the thought, Qi will also come there. In conclusion, the arms freely fall along the body, the palms lightly touch the outer surface of the thighs. The gaze is directed straight ahead. Breathing is natural, the body is relaxed. Air and energy are sent to the dantian.

Possible mistakes: Hasty completion of the exercise. Walking immediately after completing the exercise.

Purpose and result: this piece allows you to successfully complete the execution process by collecting the energy "acquired" in the process of its execution. The exercise relaxes the body, collects Qi in the Dantian and consolidates the results of the complex. Consciousness calms down and returns to normal.

Video - The final form of Ba Duan Jing

Conclusion

There are many different styles or schools in Chinese Qigong that come from different sources. Some styles, created by ancient scientists and now widespread among the people, are intended for health purposes. Other styles developed by Chinese physicians are healing. Still others are the property of Buddhist and Taoist religious schools and should help their adherents achieve immortality. The Ba Duan Jing style presented in this article was created not only to improve and maintain health, but also to prolong life. As you become familiar with the Eight Pieces of Brocade, you will find that it is a very simple yet effective way to improve your health. You may also notice that, unlike the complexes developed by doctors and monks, in most of his exercises, coordination of movements with breathing is not important. The Eight Pieces are built on a few simple principles, yet they allow the interested practitioner to properly understand the nature of Qi and improve their health. This simple qigong complex will help you improve your health and achieve inner harmony.

18.07.2013 12:50

Eight pieces of brocade

Introductory part.

Qigong is considered a heritage of Chinese culture, its history goes back over 4000 thousand years. A lot of legends and stories are connected with the emergence of one or another healing practice of qigong. In practice, each of them has its own philosophy, but be that as it may, qigong was created mainly by healers. Special exercises have been developed to improve the circulation of qi (energy) in specific channels (meridians) to cure the disease. Qigong aims to promote health, prevent disease, and cure disease.

Many practices belong to qigong, one of them is eight pieces of brocade - this is a system of exercises, or a form, as it is commonly called, of the initial level of qigong. It is a health-improving gymnastics that affects every part of the body through the correct movement. The purpose of this practice is the formation of the correct body structure - physical and energetic, that is, the creation of a healthy posture of a healthy spine in a healthy body. The spine is straightened, flexibility in the joints appears, deep clamps in the body are eliminated.

The system of exercises eight pieces of brocade refers to medical qigong, which has established itself as an effective and safe method of healing.

One of the advantages of eight pieces of brocade is that it does not require prior physical training. The exercises of this gymnastics are performed slowly and smoothly without any sudden movements, only working correctly and safely with the body. The form is built into a special sequence of exercises, assembled in such a way that their application not only changes the structure of the body and brings relaxation, but also brings the mind and emotions into a calm balanced state, leading to emotional stability.

The form of eight pieces of brocade consists of eight exercises. Each of them works with a certain energy channel, as well as a group of muscles and the spine in a certain area. The exercises are arranged in an exact sequence, which is the secret of this practice, which normalizes the energy balance, the nervous system, the respiratory system, as well as the circulatory system.

In the philosophy of wellness practices, everything is connected with the concept of YIN and YANG, as well as the concept of Wu Xing.

Terms used and main positions:

triple heater - implies a set of points located in the lumbar region (min-men), in the groin area in the middle of the perineum (huyin) and in the abdomen (dan-tian).

palm Number 8 - the phalanges of three fingers (little, ring and middle fingers) are bent. Index and thumb are straight. The hand is straight, bent at the joint and relative to the forearm is at an angle of 90  . The thumb points to the side, and the index finger points up.

fist of Wo Gu - the thumb presses on the base of the ring finger, the remaining fingers gather and forcefully squeeze the thumb.

ma-bu - Feet parallel to each other, the width of the rack is the length of three feet. The back is straight, the body should not fall forward or backward, the lower back is rounded, the body weight is in the middle, the legs are bent at the knees and in the hip part, as if we are sitting on a chair.

The Dan Tien is an energy center located in the abdomen, two finger widths below the navel.

Tan-jun (heart center) - located in the center of the chest at the level of the heart.

bai hui - a point on the crown. If the top of each ear connects in a straight line upwards, then we find this point.

laogong - the point where the middle finger hits when it bends and presses the hole in the middle of the palm.

five weaknesses and seven injuries - "five weaknesses mean" - five weak organs of our body (liver, spleen, heart, lungs, kidneys), the word "get rid" means in this case to help make our organs stronger and healthier.

"seven injuries" - emotions (sadness, anxiety, overzealousness, anger, fear, sudden fright) they apply to each organ and can also upset the balance and harm our body as a whole.

min-men - this point is also called the "gate of life", it is located on the spinal column in the area opposite to the navel.

du-mai - Posterior median channel. It starts from the Hui-yin point, passes through the middle of the back along the spine, through the top of the head, the Bai-hui point to the face. It ends at the Chun Jian point under the upper lip.

zhen-may - Anterior median channel. It starts from the Chun jian point under the upper lip, passes through the middle of the abdomen, chest and ends at the Qihai point under the navel two cun (fingers) below

Let's start the practice! with focus on yourself, create a positive mood inside yourself, extraneous thoughts go away!

The form:

0. Initial form- we stand straight, arms at the seams (relaxed), the back is straight, look forward, crown up. Feeling inside peace. The breathing is even, there is a slight smile on the face (the presence of inner joy). The left leg opens to the side shoulder-width apart (feet parallel). Hands rise through up above the top of the head (bai-hui) and go down in front of you, collecting energy inside yourself in (dan-tian)

1. Both hands push the sky (for adjusting the triple heater).

When the hands are below, we cross our fingers and raise them in front of us above the top of the head. At the same time, we stand on the toes. At this stage, we take a breath. Look ahead. Shoulders are slumped. The arms in the elbows do not straighten to the end, but they press a little up and stretch back. At this stage, hold your breath for three seconds. We open our arms and lower them down through the sides and again connect our fingers. At this stage, we exhale. The movement is repeated 6 times.

After each movement, we raise our hands up through the sides and lower them in front of us, thinking about Dan Tien.

This exercise activates three areas of the body: the groin area, the navel area, the diaphragm area, the so-called "three heaters" - sanjiao. Stretching up, you stretch the pectoral muscles and abdominal muscles. When the arms are raised, the back bends, the arms and body seem to become longer. The tendons are stretched. The abdomen is drawn in. These movements well help to restore the vertebrae of the neck, as well as align the back and solve problems associated with malaise in the shoulder joints. It is important to perform movements smoothly (tension and relaxation), which allows qi to freely pass through the channels from the bottom up.

Pull the bow left and right (to strengthen the kidneys and lower back).

We sit down in the rack ma-boo*, at the same time, the arms begin to rise through the sides and at the moment of formationma-boo , going in at shoulder level crossed at the wrists. The fingers of the left hand formnumber 8* (in Chinese) the index finger of the left hand is pointing up, the thumb is open, the rest of the fingers are collected on the second phalanx and push to the side to the left - palm forward. The fingers of the right hand form a fist. The right hand “pulls the bowstring” and moves to the right with the elbow in the opposite direction. The head turns to the left, the body is straight, the center of gravity is in the middle.

Watch your back, it should be straight, buttocks are “picked up”. This strengthens the back muscles and increases the qi circulation in the kidneys. The arm is not quite straight, the elbow is slightly bent, this will allow the energy to flow freely. But at the same time, you need to create an effort in the brush as if you are pulling a bowstring. The elbow is at shoulder level. But do not raise your shoulders, they should be lowered. Stretch the string, help the movement of thought, concentrate your mind - this helps the movement of qi. inhale

Hold this position for 2-3 seconds

The right hand opens to the side, both arms are stretched parallel to each other, we pull the palms towards us, the shoulders are relaxed, the arms are at shoulder level, the fingers are pointing up, the gaze is directed to the right.

Then hands drop down to the ground and form crossed wrists again. Look ahead.

We perform movements first to the left and then to the right 3 times.

It is important to remember that the first movement is always made to the left, in accordance with this - the left hand over the right, when you are preparing to open the hands to the right, then the right hand over the left. This exercise helps to stretch the tendons and thereby open the channels of the hands. The ma-bu stance strengthens the leg muscles. The du mai channel, back and chest open, thereby activating numerous points on the back, all this contributes to the opening of the channels and the free movement of qi.

After each movement, we inhale and exhale.

Hands press, leg lifts (for spleen and stomach)

The hands gather in front of the chest, the right hand smoothly rises, turns at chest level, in front of the face with the palm away from you and rises in a small arc above the head, the palm looks into the sky, the fingers are turned to the right, the elbow is turned to the left. points laogong* and baihui* converge in one line. At the same time, the right hand presses the palm into the ground at the level of the thigh, while the elbow looks back, and the fingers are turned forward. At the same time, the center of gravity moves to the left, the right leg rises with the left hand, the knee rises to the leveldan tien, the toe is relaxed and points down. Look to the left. Chest opens, back arches, shoulders gather. The abdomen is drawn in.

The leg is lowered and placed shoulder-width apart. At the same time, the right hand is lowered in front of the face, the left hand rises (they begin to move towards each other) at chest level they meet and form a kind of cup.

The movements are repeated 3 times on the left and right.

The last movement: the right leg is lowered shoulder-width apart, the feet are parallel, the knees are slightly bent, the arms are lowered, raised to the sides - inhale, lowered from above in front of you - exhale, look forward.

Make sure that during the exercise, the elbows do not unbend to the end, so as not to interfere with the natural movement of qi. through the channels, and the palms are open. Feel the resistance as you push with your hands. Tendons and muscles are stretched and strengthened. So this movement stimulates circulation qi in the stomach and spleen. When performing a movement, you do them, sometimes with tension, sometimes with relaxation - this helps to open the channels, and the internal organs are also massaged. There are points on the body on the sides, they are activated (massage).

Exercise helps the spine, it becomes flexible, salts go away, the condition becomes better.

4. Look back (get rid of five weaknesses and seven injuries *).

The arms are crossed at the bottom in the hands. Then slowly raise them up and open them while continuing to move back, gradually twisting straight arms around the middle finger. The little finger, as it were, pulls more (helping to curl

Hands begin to open with palms back, diagonally strictly on the sides, fingers

directed to the ground, head straight, looking forward.

Hands begin to twist, palms up, and a little back. Little fingers help twisting. At the same time, the elbows also twist and look down. The shoulder blades come together, the chest opens. inhale . At the same time, the head turns to the left. Looking back. At the same time, the head is “suspended” by the top of the head, make sure that it does not fall back. The back should be straight.

4.2. The knees bend a little. At the same time, the hands come together with palms to each other, at the level of the abdomen, turn to the ground and press down, as if a book is closing. Fingers slightly pointing up, looking forward. Exhalation.

Keep your attention within yourself, follow the free circulation of qi in the internal organs.

When the arms are twisted and the head turns, the chest opens, this movement sets the cervical vertebrae in motion, which helps to prevent diseases of the neck, spine and shoulder joints, as well as get rid of five weaknesses and seven injuries.

This exercise helps to balance the internal organs, open the channels and get rid of excessive emotions.

5. Straight back, tilts and swings to the right and left (to calm the fire in the heart).

5.1. The center of gravity is transferred to the right leg, the left leg moves to the side,double shoulder width.Rthe hands go down, the fingers are directed to the ground. We sit down inma-boo, feet parallel. At the same time, the hands pick up the ball at waist level. Raise your hands to chest level, palms up, fingers pointing towards each other.

5.2. The knees straighten, at the same time at chest level the palms begin to turn towards the sky, the palms press diagonally into the sky above the head. Elbows look slightly up and to the sides. The gaze is directed to the sky.

5.3. knees bend like ma-boo . Hands on the sides fall and lie on the middle of the thigh, the elbows are turned to the sides and up, and the fingers look inside the thigh. Look ahead.

5.4. We rise a little. The weight of the body is transferred to the left leg, lean to the side to the left.

The spine, crown of the head, coccyx and right leg are on the same straight line. Keep your attention on the spine, you need to be aware of it. The body leans parallel to the floor to the left leg, the gaze is directed to the toe of the left leg.

5.5. Body weight shifts to the right. The body begins to slowly move to the right, the gaze moves to the heel of the left foot. The back is straight.

The neck, coccyx and right leg in this movement on one straight line, the vertebrae stretch, try to do more amplitude of movement. The coccyx seems to wiggle.

5.6. The body turns, rises and becomes tilted to the side to the right side. Now the back and crown are parallel to the left leg. The body rises straight, the knees straighten and we sit down again. Look ahead.

Keep your attention on your feet, it will help you to take root

We got up, leaned to the right. Tilt always in the direction from where you got up. The movements are repeated 3 times in each direction.

This exercise helps to normalize the flow of qi. in " that - tributary " (heart center). The channel opens du-mai", which allows you to remove the fire from the heart. It also enhances blood circulation, relieving numbness and pain in the legs.

6. Push down into the ground, lift up to the sky (to strengthen the muscles of the back, kidneys and increase immunity).

6.1. The center of gravity is transferred to the right leg. The left leg is pulled up and returned to its original position (shoulder width apart, feet parallel). At the same time, the arms, palms up, rise to the sides above the head.

6.2. Hands converge above the head with a house, fingers towards each other, but do not touch each other. Hands fall in front of the body, as if pressing down, reach the chest.

6.3. Hands turn palms up to the sky. Fingers alternately, starting with the little finger, go behind the back. Hands lie on the lower back while the fingers look towards each other, the hands press with the force with which you would massage. Keep your attention on the kidneys, at the point min-men* , and on points yunquan on the soles of the feet.

6.4. Hands slide down the lower back, reach the buttocks and at the same time with a tilt, slide along the back of the legs. When the hands reach the foot (while the head looks forward as far as possible), the hands begin to turn around, and we put them on top of the foot ( if you do not reach the foot, then you can put your hands on the tibia). Hold this position for a few seconds.

6.5. Then lean even deeper and begin to raise your hands, while the body remains in place, when the hands reach the head, at the same time it begins to rise frame. We rise, look forward, hands up. The palm is directed forward, the fingers are directed to the sky.

The movements are repeated 6 times.

Last move:Feet shoulder-width apart, arms raised up, look forward.

When performing this exercise, it is important to remember that the knees and back are straight, there should be a feeling of tension in the tendons. Try to pull the chin forward, due to this, the back will be straight. "Wei-chung ” is the fold area (behind the knee) on the back of the leg. It is important that you feel a stretch or even pain in this area when you lean forward. At the same time, when tilting, tension occurs in the belt - this is good for the kidneys. This exercise strengthens the back muscles, joints, bones, spine, activates the initial qi, and thereby protects the body from the effects of the external environment. Strengthens immunity.

7. The fist pushes with a furious look (to raise the vital spirit and increase the flow of qi).

7.1. The arms come down straight next to the body.

7.2. The left leg moves to the side, wider than the shoulders, the feet are parallel, we sit down lower in ma-boo . At the same time, both hands are going toFist Wo Gu*. We put the fists on the belt, the elbows are directed back. Look ahead.

7.3. The left fist comes forward, with the base of the thumb to the sky, with effort. At the same time, the toes seem to cling to the ground. Eyes open wide. The gaze is directed to the left fist.

7.4. The hand relaxes and opens. The hand is turned with the thumb to the ground, then the hand is bent at the wrist and turned palm forward, the elbow is slightly rounded and directed to the left. The palm begins to rotate, drawing a circle in the air, while the elbow is also involved.

7.5. The hand is turned palm up. We begin to form a fist. The fingers are closed alternately, starting with the little finger. Thumb inside. When the fist is formed, the hand begins to rotate, the thumb looks up to the sky and returns to the belt. Elbow back.

The movement is repeated with the other hand (3 times with the left hand, 3 times with the right hand).

When performing the exercise, it is important to open your eyes wide. This helps to open the liver channel. The liver is responsible for the tendons. The tendons become more elastic.

When performing the exercise, tension and relaxation alternately change, this helps to open the channels of the arms and legs, and strengthens the muscles.

Imagine that qi passes through all channels. Focus your attention on the hands and feet, and direct your qi. This will help remove stagnation of negative energy.

8. Heels rise, hands fall freely (getting rid of hundreds of diseases *).

8.1. The left leg is pulled to the right and placed next to it. The knees slowly unbend and the arms freely fall along the body. Look ahead.

8.2. Palms turn to the sky. Hands rise at the sides to shoulder level. Hands rise even higher, at the same time rise on your toes. The crown of the head stretches up, the spine is stretched higher, the lower back is aligned. Inhale.

8.3. Hands begin to unfold with palms to the ground. And fall freely on the sides. At the same time, the feet are freely lowered to the ground. Exhalation.

The exercise is repeated 7 times.

With a breath of qi rises up to the top of the head and fills all the channels. With exhalation qi descends to the stop. Teeth should be tightly pressed. Such a circulation qi serves to smooth the energy in the internal organs, bringing them back to normal. Channel opens doo-may , the spine relaxes, which helps to balance the two energies YIN and YAN.

When performing the exercise, the calf muscles are stretched and relaxed. Due to this, the muscles become stronger.

When you land on your heels, don't do it very hard, hold your fall back a little (hard shaking and hitting your heels can cause head discomfort problems). When the exercise is performed correctly, the heels are massaged, this has a positive effect on the whole body.

Get rid of hundreds of diseases * - this expression suggests that this exercise helps to cure a lot of diseases (a hundred means a lot).

Final form.

I. The center of gravity is transferred to the right leg. The left leg moves to the side. Legs shoulder width apart. Feet parallel. Stand up straight. Center of gravity in the middle. Hands diverge to the sides with palms back, fingers diagonally directed to the ground.

II.The palms turn forward and the hands begin to smoothly collect the ball at the leveldan tien , arms crossed (one on top of the other with dotslaogong , Men have their right hand on top, women have their left) . Toget alonghands on dan tien. The eyes slowly close, the mind calms down. Collectingqi indan tien.

III. Eyes slowly open, both hands slowly lower along the body. The left leg smoothly returns to the right.

This exercise helps to come to a harmonious and calm state. Helps to control your qi and its calm movement, the same as at the beginning of the exercises.

The Qigong exercise complex "Eight pieces of brocade" was compiled more than two thousand years ago by a Chinese commander who sought to develop an ideal system for the comprehensive training of soldiers. It was necessary to create a program that would keep the soldiers in good physical shape, ensure their high fighting spirit, readiness to join the battle at any moment.
The technique developed by the commander turned out to be so effective that it was immediately adopted by the ancient Taoists. They began to use it to train Shaolin martial artists, but in a tougher version.

"8 pieces of brocade" - a description of a set of video exercises for beginners.

The Qigong complex "Eight pieces of brocade" exists in two versions. For morning and evening hours, the option is more suitable when all exercises are performed in a sitting position. This option will be an excellent solution immediately after waking up, in order to recharge your batteries and get a charge of vivacity for the whole day. In the sitting version, more calm and relaxed exercises that tone the muscles and also awaken the thought processes.

"Ba duan jin or 8 pieces of brocade" in a standing position is more dynamic, but does not require any physical effort, so it is suitable for people of all ages. The video "Qigong: Eight pieces of brocade" perfectly illustrates all the basic exercises that will take you a little time and give you a boost of energy for the whole day. It will be enough to perform this course several times a week, so that results will soon become noticeable. You will become more energetic and active throughout the day, and your health will improve.

Video of the exercise "Qigong: 8 pieces of brocade":

Ba duan jin - just look and do.

In order not to be distracted by any external factors while watching, there is a special principle of ba duan jin - just look and do.
Align your breathing, focus on the sensations of your body, turn on the video and repeat the exercises. It is not necessary to follow all movements exactly, most importantly, pay attention to the main parts of the body that are emphasized in a separate exercise. All exercises will take you about fifteen minutes, which is undoubtedly worth spending on your health.

- This complex was developed by the Grand Master Bodhidharma (or Damo), the founder of the teachings of Chan and the first patriarch of Chan - Buddhism, the name Zen Buddhism is often used. The complex was developed over 1500 years ago. Damo made a huge contribution to the development of the Shaolin Monastery and its world-famous Kung Fu, passing on to the monks, according to legend, a set of exercises of 8 pieces of brocade and other Qigong practices.

– 8 pieces or (brocade segments), refers to the health Qigong and is the pearl of all health practices. The complex is a harmonious combination of simple physical movements, psychological regulation and deep breathing.

- The characteristic features of the Ba Duan Jing complex are a set of safe exercises that are performed slowly, smoothly, widely and consistently. Movement should be fluid, relaxed and natural.

- The Ba Duan Jing complex is a rhythmic combination of tension - relaxation, dynamism and inertia. The connection of the body and mind is one of the main requirements of the Ba Duan Jing complex, it contributes to the formation of vital energy.

- These exercises allow healthy people to maintain good health and increase energy resources, and help people with poor health to restore and strengthen it, they can be practiced by people of completely different ages, including those with a very low level of physical fitness.

- The simplicity of the proposed exercises, unlike other Qigong systems, is extremely accessible in terms of its movements, requires a small area for training and does not require complex methods of concentration at the first stages. It should be noted that the correct position, calm breathing and reasonable relaxation of the body and mind already ensure the correct circulation of Qi and give a powerful healing effect.

- Regular practice significantly improves the tone of the body, relieves fatigue and stress, contributes to the regulation of metabolism in the body, which affects the reduction of excess weight.

– The implementation of the complex leads to the harmony of the “external” and “internal”, cleans and opens the energy channels through which the Qi energy moves, improves the movement of blood in the blood vessels and the movement of lymph in the lymphatic vessels, improves the condition of the musculoskeletal and digestive systems.

- Adequate physical activity, regulated depending on the level of preparedness of those involved in the amplitude and pace of the exercises, creates a feeling of "muscle joy". With systematic exercises, there is a significant decrease in the deformation of the spinal column, an improvement in its mobility, strengthening of tendons, ligaments, bones, an increase in muscle strength, range of motion in the joints, which is a good way to prevent osteochondrosis, sciatica and arthritis.

– Studies by Chinese scientists have shown that those involved have an improvement in cardiac activity, blood pressure stabilizes, and endurance to physical exertion increases.

When exercising in the blood of those involved, it lowers the level of cholesterol, which ensures the prevention of atherosclerosis.

– An essential feature of this system of exercises is the harmonious training of all body systems, including the central nervous system. It promotes concentration of attention, development of memory, the ability to manage one's physical and mental state, which makes it possible to attribute Ba Duan Jing to one of the optimal options for motor psycho-regulation.

– Ba Duan Jing establishes the correct circulation of Qi through correct, relaxed positions and a strictly defined sequence of movements. The feeling of Qi, and then the feeling of Qi circulation will come by itself in the process of performing the exercises of the complex.

“Psychically, Ba Duan Jing allows you to develop an amazing purity and calmness of consciousness – this is extremely necessary both for self-development and in everyday life.

- This complex should be included in the daily schedule of life, which will help maintain a healthy body and good spirits until old age.

- A characteristic feature of this complex is that by starting to practice it at a young age and spending 15-20 minutes a day, you can maintain joint mobility, body vigor and peace of mind until old age. The complex is rightly called the complex of youth and longevity.

Introduction, setup, starting position

Each shape starts with a Starting Position (IP)

IP: the body is relaxed, the arms are down, the chin is slightly lowered, the shoulders are lowered, the legs are shoulder-width apart, there is a slight smile on the face, the tip of the tongue touches the palate.
During the execution of the complex, nothing should be distracting. The mind is calm and relaxed, the attention is within the body.
Regular exercise will help strengthen the body and mind, fill the body with Qi energy, eliminate weakness and soreness in the body.
Breathing during the execution of all forms is free.

1. We stretch up, Raise the sky.

IP. Raise your hands slightly through the sides, then lower them down with the body tilted forward down, as if we are picking up a ball, we connect our hands into a lock. We raise our hands in the lock up above our heads. We stretch the whole body, rise on toes, fixation. We relax, hands through the sides smoothly lower first with palms up, then turn down. IP.
Exercise Works on Triple Warmer

2. Archer

IP. Left leg to the side (Rider Pose). We embrace with our hands in front of us (the left hand is closer to the body). We draw the bow. We pull the elbow of the right hand back, the left hand forward, we look at the target. Maximum tension and stress. Relaxation. IP. Do the same for the other leg.
Exercise improves the functioning of the lungs and large intestine.

3. Embrace the void, push the mountains

IP. Left foot step forward. We make a hugging movement with our hands (left hand on top). Hands to yourself, the left leg straightens and remains on the heel, the toe is raised. The left hand goes back (the palm seems to push something away), the right hand is in front of you. We push mountains with our hands. At the same time, turn the toe of the left foot to the left 90 degrees. We transfer the weight of the body to the left leg, the right one is free, on an elongated toe. Fixation, maximum tension and stretch. IP.
The same for the right hand.
Exercise has a general strengthening effect on all organs.

4. Raise a star to the sky

IP. Left leg to the side, bend at the knee, right straightened and extended. The left hand is clenched into a fist at the level of the waist, the right hand is bent at the elbow in front of us as if holding a shield. We lower (bend down) to the left leg, the right hand with the palm parallel to the floor. Slowly move your hand along the floor, changing the stance to the right. We bring the hand to the right leg. We scoop up a star in a fist. We raise the fist up, open the palm, the left hand goes down, the palm is parallel to the floor. Stretch to the side. Fixation. We bring our hands back: the right one is at the waist in a fist, the left one holds a shield in front of him. We also repeat the movement on the other side. IP.
Exercise improves the functioning of the stomach and spleen.

5. The rider stretches his back

IP. Step left foot to the side. (rider posture). We rotate our hands in a circle, put them on our knees, elbows look up. With the body we make a circular slope from the left leg to the right, alternately straightening the arms at the elbow. In the final position, one arm is straightened, we look at the leg of the same name. We repeat the movement on the other side. At the end point of the movement, fixation of the body and maximum stretching.
Exercise improves the functioning of the heart and small intestine.

6. Big tree.

IP. Step to the side with your left foot. (pose of a rider or mabu). Hands in front of you, holding the ball at the level of the middle dan tian. We make a rotational movement of the body while holding the position of the hands, first in one direction and then in the other direction. IP.
The exercise works with the anterior and posterior medial channels, zhenmai and think.

7. Punch

IP. Step to the side with your left foot. (rider posture). We turn to the left, the left leg is bent at the knee, the right is straight. Hands in a circular motion to the sides make a punch with fists, at the end of the maximum tension.
We turn to the right side, respectively, we change the stance of the legs.
A similar movement with hands clenched into fists to the sides. We turn the body forward, the posture of the rider. Alternately, we strike forward first with the left then with the right hand, then, again with a circular motion of the hands, we strike to the sides, then. IP.
Exercise improves the functioning of the liver and gallbladder.

8. Pulling the legs activate the kidneys

IP. Hands through the sides up we pass the ball through the top of the head. We lead to the feet, lean forward. We grab socks, 3 light sips, legs are straightened at the knees. On the back side of the legs we raise our arms along the body to the waist. We lean back on the kidney area, again lower ourselves along the back side of the body with our hands down, bend over, hold the ankles with both hands, lightly squeeze 3 times .. Raise our arms along the body to the kidney area, tap our heels on the floor. IP.
Exercise improves the functioning of the kidneys and bladder.

9. Cleansing the liver

This exercise is aimed at energetic cleansing of the liver.
The complex of 8 pieces of brocade strengthens the ligaments and tendons, and from the point of view of Chinese medicine, the liver is responsible for the condition of the ligaments and tendons in our body.
Therefore, after completing the complex, it is recommended to cleanse the liver.
You need to put your hand on the liver and imagine bad, gray Qi, leading it along the intestines 18 times, bring it out of the body into the ground.

10. Filling the body with the Qi of the sky

After completing the complex and cleansing the liver, it is necessary to fill the xia-dan tian Qi of the cosmos from 4 to 8 times, more than a multiple of 8, 16.32.
This exercise helps energize the body.

11. Qigong of spontaneous movements or (letting go of the body)

This exercise is one of the simple but very effective methods of self-regulation, self-healing and helps the body to harmonize.
It is recommended to relax the body as much as possible, and concentrating on its awareness from the top of the head to the feet, perform it for 5-7 minutes, not only after the complex, but also as an independent exercise for self-regulation.

12. Breathing exercise

Breathing exercise for achieving psycho-emotional balance, relaxing the body and calming the mind: It is recommended to perform movements gently, smoothly, flowing like water, with concentration on the movement itself.