Ba Duan Jin is a set of health Qigong. The biggest advantage of Qigong is that it can exercise people’s energy and spirit! Practicing Baduanjin can relieve fatigue, relax the body and mind, improve the body's immunity, enhance body functions, and can also treat certain chronic diseases by stimulating the body's potential.
Ba Duan Jin is like radio gymnastics, with eight jokes, so it is called Ba Duan Jin. There are verses and simple explanations as follows:
Hold the three energizers of the Heavenly Power with both hands, and shoot the bow from left to right like a shooting vulture.
Regulate the spleen and stomach and move both hands, and look back at the five tuberculosis and seven injuries.
Folding the fist and glaring with anger will increase strength, and all diseases at the starting point behind will disappear.
Raise your head and swing your tail to eliminate internal heat, and cross your legs with your hands to strengthen your kidneys and waist.
Ba Duanjin Preparatory Pose
Preparatory Pose: Standing tall, three inches apart, arms hanging naturally, palms facing inward, palms pointing downward, body and chest straight, tongue touching upwards Palate, look forward, intending to guard the Dantian
The first and second sections of Baduanjin
The first section - holding the sky with both hands:
Two feet Without moving, bend the elbows and support the palms of the hands from the lower part of the chest upwards, with the palms upward and the palms pointing backwards, in front of the shoulders, looking forward.
Continue the action, slowly raise your arms upward, hold your palms with straight arms, palms upward, and point backwards. At the same time, inhale slightly through your nose, lift your heels, and look forward.
Second paragraph - left and right bowing:
Continue the action, land on both heels, exhale through your mouth, move your left foot one step to the left, and turn your upper body 90 degrees to the left. At the same time, raise your hands from top to left (liao), turn the two palms into fists, with the left fist pointing downwards, bend the elbow of the right arm and pull it back, with the palms upward, like a bow, lean the upper body forward, and make the legs form a left lunge , visually looking at the left fist.
Continue the action, use the two feet as the axis, turn the body 180 degrees to the right, and at the same time change the two fists into palms and throw them forward, then change into fists, the center of the right fist is downward, and the left arm is bent behind the elbow. Pull, with the center of the fist upward, like a bow, lean your upper body forward, make your legs form a right lunge, and look at your right fist.
The third section of Baduanjin
The third section - movement of both hands:
Continue the movement, with the two feet as the axis, turn the upper body 90 degrees to the left , take a half step inward with your right foot, and turn your two palms into fists at the same time. Your left arm hangs down, with the palm attached to the outside of your left hip. Move your right hand from right to left, then from left to right twice, and then raise your arm upwards with your palm facing down. , put it on your head and look straight ahead.
Continue the movement, move your right hand from top to bottom, hang your arm, palm outside your right hip, move your left hand from left to right, and then from right to left, repeat the movement twice, and then raise your left arm. Put your palms upward, rest them on your head, and look forward.
The fourth section of Baduanjin
The fourth section - looking back:
Meet in front of the head, then draw an arc in front of the chest and join the palms together. Then change into fists, stretch your arms to both sides in a straight line, and look forward.
Continue the action, keep your feet still, breathe backwards, lean your upper body back, lower your head slowly back and down, and look back with your eyes rounded.
The fifth section of Baduanjin
The fifth section - folding fist with angry eyes:
With both feet still, the upper body straightens up, the two fists turn into palms, from Draw an arc back and forward, looking at your hands.
Continue the action, lower your hands from up to down, then return up and down to fist, attach them to the outside of the hips, with the fist eyes forward, stare at the same time, grit your teeth, rotate the forearm and fold the fist 3 to 4 times Next, look ahead.
The sixth section of Baduanjin
The sixth section - starting point from behind:
Continue the action, change the two fists into palms, return from bottom to top, swing Make an arc with your arms so that your hands are attached in front of your head and look upward.
Continue the action, lower your hands slowly from top to bottom, hold the ankles of both feet with your palms in a figure-eight shape, sink your head, lift your forehead as much as possible, protrude your spine, and pay attention to your life. Gate point (Note 1).
Note 1: Mingmen point - on the waist, on the posterior midline, in the depression under the spinous process of the second lumbar vertebra.
The seventh section of Baduanjin
The seventh section - Raising the head and wagging the tail:
Let go, stand up, use the two feet as the axis, and turn the body 90 degrees to the right At the same time, put your hands forward and look at them visually.
Continue the action, take a step forward with your left foot, move your hands from front to back, then return to front and back, swing your arms for a week, then put your arms straight behind your back, turn your left palm into a fist, embrace each other with your right hand, and raise your arms. Head up and swing your arms 3 to 4 times.
Eighth section of Baduanjin
Eighth section - cross one's knees with hands:
Step back with your left foot, use your two feet as the axis, and turn your body 90 degrees to the left At the same time, the two fists turn into palms, making a forward arc, then extending the arms to both sides, looking forward.
Continue the action, with your feet still, move your hands from front to back, then back to the front, swinging your arms in an arc, and then slowly press forward and downward on both knees to make your legs squat. Stand in a horse stance, raise your chest, lower your waist, turn your upper body left and right 3 to 4 times, pay attention to the Baihui point (Note 2), and look ahead.
Note 2: Baihui point - draw two fingers from the tips of the ears to the top of the head at the same time, and then from the tip of the nose to the top of the head. The intersection of the three lines is the "Baihui point".
Ba Duanjin closing position
Closing position:
With both feet still, stand up, draw an arc upwards with both hands to both sides, and then meet on the head In front of you, make your palms and fingers meet and look at your hands visually.
Continue the action, retract your left and right feet into a small eight-figure step, and at the same time put your hands together and slowly lower them to your chest, so that the height is level with the Juque point (Note 3), shrink your mouth and exhale slightly, Keep your body and chest straight and look forward.
Note 3: Juque Point - The Juque Point of the human body is located on the upper abdomen, on the front midline, 6 inches above the middle of the navel. This point is located in the middle of the abdomen of the human body, where the left and right ribs meet, and two finger widths downward.
The eight sections can be coherent, and it takes about 10 minutes to complete a set of eight sections. The action is simple, just watch the video online twice and you will know it! You can search for "Baduanjin" on Tudou or Baidu Video. There are many videos about it.
A video I recommend is as follows:
/programs/view/vOagQsqwc3g/
Exercise requires persistence. I wish you good health!