8 pieces of brocade description. Traditional Chinese Medicine

palm - open, but there is no tension in it, there is like a hole in the middle of the palm, the fingers are open, but not tense. The palms lightly hold the large ball.

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

tiger paw - The first and second phalanges of the fingers are assembled, the hand is open and the tendons are stretched. The palm is similar to the paw of an animal, but the hand is an extension of the forearm and does not bend to the side.

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

ma-boo stand - Feet parallel to each other, the width of the stance is the length of three feet. The back is straight, the body should not lean forward or backward, the lower back is rounded, the body weight is in the middle, the legs are bent at the knees and hips, as if sitting on a chair.

dantian – an energy center located in the abdomen, two finger widths below the navel.

tu-dan-tian (heart center) -located in the center of the chest at the level of the heart.

bai-hui - point on the top of the head. If the top of each ear connects in a straight line upward, we will find this point.

lao gong - the point where the middle finger hits when it bends and presses the dimple in the middle of the palm.

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

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

ming-men - this point is also called the “gate of life”; it is located on the spinal column in the area opposite the navel.

du may – Postomedial canal. It starts from the Hui-yin point, passes through the middle of the back along the spine, through the crown, the Bai-hui point to the face. It ends at the Chun Jian point under the upper lip.

Zhen-May – Anteromedian canal. It starts from the Hui-yin point, passes through the middle of the abdomen, chest and ends at the Chun jian point under the upper lip.

Initial form.

I. Legs together, arms down along the body. The chest and stomach are relaxed, the chin is slightly pulled inward. The tip of the tongue is pressed against the upper palate. Look ahead.

II. The center of gravity is transferred to right leg. Left leg moves to the side, shoulder width apart, feet parallel. The center of gravity smoothly moves to the middle.

III. Hands smoothly move to the sides, rising to hip level , palms* back.

IV. Knees bend at the same time, the hands turn palms forward and begin to slowly come together and form a ball at the level dantian*, at the same time, the palms are turned towards the body, the distance between the fingers is one fist, the eyes are slowly closed.

The back is straight, the top of the head seems to be suspended by a thread. Shoulders are lowered, elbows are relaxed. The chin is slightly pressed towards the neck. The tip of the tongue is slightly pressed against the upper palate. The lower back is rounded. When the knees bend, the body bends at the hip, as if we were sitting on a chair. The body, chest and abdomen are relaxed ( Let's get ready to practice: inhale and exhale slowly. We keep your attention indantian,pointing at himqiattention. We stand for a few minutes).

1. Both hands push the sky (to regulate the triple heater).

1.1. The eyes slowly open, the hands drop lower, continuing to hold the ball, the palms turn towards the sky. The gaze drops down, between the palms.

1.2. The knees bend a little more, the fingers interlock, and the arms smoothly rise up along the body. At chest level, the arms begin to unfold with the palms facing outward. The arms are raised above the head, in front of the face in the upward direction, the gaze is also directed upward, the head is thrown back a little. The inhalation begins from the very beginning, when the arms begin to cross, and ends at the moment when the hands rest their palms on the sky.

1.3. The head is lowered, the gaze is straight. Hold your breath for three seconds. Fix the position, stretch a little. The chest opens, the stomach retracts into itself. The back arches a little. Next we relax.

1.4. The body weight slowly drops lower, the knees bend. At the same time, the arms are released and smoothly lowered down to the sides. The hands seem to be picking up the ball in front of the body. Exhalation.

The movements are repeated 6 times (the arms are raised and lowered at one time).

This exercise activates three areas of the body: the groin area, the navel area, the diaphragm area, the so-called “three heaters” - Sanjiao. By stretching upward you are stretching pectoral muscles and abdominal muscles. When the arms are raised, the back bends, the arms and body seem to become longer. At the same time, the tendons are stretched. The stomach retracts into itself. These movements are good for restoring the vertebrae of the neck, as well as straightening the back and solving problems associated with ailments in the shoulder joints. It is important to perform movements smoothly (tension and relaxation), which allows qi passes freely through the channels from bottom to top.

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

2.1. The hands below seem to be picking up the ball. The body weight is transferred to the right leg. The left leg moves to the side, twice shoulder width apart. At the same time, the arms open, the elbows are directed back, the little fingers slide along the body, at waist level. Palms facing up.

The center of gravity smoothly moves to the middle. Legs straighten. Forearms arms crossed at chest level, left hand applied to the right hand.

2.2. We sit down in the rack ma-boo*, at the same time, the arms begin to diverge in different directions, at shoulder level. The fingers of the left hand are bent in fist number 8*(in Chinese) and push to the left - palm forward, left index finger pointing up, thumb open. The fingers of the right hand are folded so that they look like tiger paw*. The right hand “pulls the bow string” 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, your buttocks should be tucked in. It strengthens the back muscles and increases circulationqiin the kidneys. The arm is not completely straight, the elbow is slightly bent, this will allow the energy to flow freely. But at the same time you need to create force in your hand as if you were pulling a bowstring. The elbow is at shoulder level. But don't raise your shoulders, they should be down. Pull the string, help the movement with your thoughts, concentrate your mind - this helps the movementqi.

2.3. The body weight moves to the right leg, the body turns slightly to the right by 30 0. Simultaneously right hand straightens and describes an arc, both arms open, shoulders relaxed, arms pressed to the sides at shoulder level, fingers pointing upward, gaze directed to the right.

2.4. The left leg is pulled towards the right and placed next to it. At the same time, the palms turn towards the ground. Hands smoothly move down and pick up the ball. Fingers pointing towards each other. Look ahead.

Left and right 1 time.

When performing the exercise the last time, the right leg is placed shoulder-width apart, the hands are holding the ball below, and the gaze is forward.

It is important to remember that when you take a step to the left, your left hand is on top of your right, when you take a step to the right, your right hand is on top of your left. This exercise helps to stretch the tendons and thereby open the hand channels. Rackma-boostrengthens leg muscles.Channel du may, the back and chest open, thereby activating numerous points on the back, all this contributes to the opening of the channels and free movementqi.

3. Hands press, leg rises (for spleen and stomach)

3.1. The left hand smoothly rises up, turns around at chest level, in front of the face with the palm facing away from you and rises in a small arc above the head, the palm faces 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 hip level, with the elbow facing back and the fingers facing forward. At the same time, the center of gravity moves to the right, the left leg is raised with the left hand, the knee is raised to the level dantian, the toe is relaxed and looking down. Look ahead. The chest opens, the back arches, the shoulders gather. The stomach retracts into itself.

3.2. The leg is lowered and placed shoulder-width apart. At the same time, the left hand is lowered in front of the face, to the level dantian, palm to the ground, right hand raised to level dantian. The knees bend slightly and the hands grab the ball from below. Fingers pointing towards each other. There is a fist distance between the fingers.

The movements are repeated (left and right 1 time) 3 times.

Last movement: right leg lowers to shoulder width, feet parallel, knees bend slightly, hands meet level dantian, palms press into the ground, look forward.

Make sure that your elbows do not extend all the way so as not to interfere with natural movement.qialong the channels, and the palms are open. When pushing with your hands, feel the resistance. Tendons and muscles are stretched and strengthened. Thus, this movement stimulates circulationqiin the stomach and spleen. When performing movements, you do them, sometimes with tension, sometimes with relaxation - this helps to open the channels, and also massages the internal organs. There are points on the sides of the body; they are activated (massage).

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

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

4.1. The knees are slowly straightening.

The hands begin to open with the palms back, diagonally strictly at the sides, fingers pointing towards the ground, head straight, gaze forward.

The arms begin to twist, palms up, and slightly back. The little fingers help with twisting. At the same time, the elbows also twist and point downwards. The shoulder blades come together rib cage reveals itself. Inhale. At the same time, the head turns to the left. A look back. At the same time, the head is “suspended” by the crown, make sure that it does not fall back. The back should be straight.

4.2. The knees bend slightly. At the same time, the hands come together, palms to each other, at the level of the stomach, turn towards the ground and press down, as if closing a book. Fingers point slightly upward, look forward. Exhalation.

The movements are repeated 3 times in each direction.

Keep your attention within yourself, watch for free circulation qiin internal organs.

When the arms are twisted and the head is turned, the chest opens, this movement sets the cervical vertebrae in motion, which helps prevent diseases of the neck, spine and shoulder joints and also get rid offive weaknesses and seven damages.

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

5. Straight back, bending and rocking 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, to double shoulder width. Hands go down, fingers pointing towards the ground. We sit down in ma-boo , feet parallel. At the same time, your hands grab the ball at waist level. Hands are raised to chest level, palms up, fingers facing 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 point slightly up and to the sides. The gaze is directed to the sky.

5.3. Knees bend like ma-boo . The arms at your sides are lowered and rest on the middle of the thigh, the elbows are turned out to the sides and up, and the fingers are looking inside the thigh. Look ahead.

5.4. We rise a little. Transfer your body weight to your left leg, lean to the side to the left.

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

5.5. Body weight moves to the right. The body begins a slow movement to the right, the gaze moves to the heel of the left foot. The back is straight.

The neck, tailbone and right leg are in one straight line during this movement, the vertebrae are stretched, try to increase the amplitude of the movement. The tailbone seems to be wagging.

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

Keeping your attention on your feet will help you become rooted.

They stood up and leaned to the right. The tilt is always in the direction from which you stood. The movements are repeated 3 times in each direction.

This exercise helps normalize the flow qi V " that-dan-tians"(heart center). The channel opens " duh-may”, which allows you to remove fire from the heart. It also increases blood circulation, relieving numbness and pain in the legs.

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

6.1. We shift the center of gravity 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 are raised, palms up, to the sides above the head.

6.2. Hands converge over the head in a small house, fingers towards each other, but do not touch each other. The hands are lowered in front of the body, as if pressing down, reaching the chest.

6.3. Hands turn with palms facing the sky. Fingers alternately, starting with the little finger, go behind the back. The hands rest on the lower back, while the fingers look towards each other, the hands press with the same force as you would do a massage. Keep your attention on the kidneys, at the point ming-men*, and at points yunquan on the soles of the feet.

6.4. Hands slide down the lower back, reach the buttocks and, at the same time as bending, slide along the back of the legs. When the hands reach the foot (with the head looking forward as much as possible), the hands begin to unfold and we place them on top of the foot ( if you cannot reach the foot, then you can place your hands on the shin bone). Stay in this position for a few seconds.

6.5. Then bend over even deeper and begin to raise your arms, while your body remains in place; when your arms reach your head, it begins to rise at the same time frame. We rise, look forward, hands up. Palm facing forward, fingers pointing towards the sky.

The movements are repeated 6 times.

Last movement: Feet shoulder-width apart, arms raised up, gaze 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 your chin forward, due to this your back will be straight. "Wey-chRong"is the fold area (behind the knee) on the back of the leg. It is important that you feel tension or even pain in this area when bending forward. At the same time, when bending, tension occurs in the belt - this is good for the kidneys. This exercise strengthens the back muscles, joints, bones, spine, and activates the initial qi, and thereby protects the body from environmental influences. Strengthens the immune system.

7. Fist pushes with a fierce gaze (to raise the vital spirit and enhance the flow of qi).

7.1. The arms are lowered straight next to the body.

7.2. The left leg moves to the side, wider than the shoulders, feet parallel, sit down lower in ma-boo . At the same time, both hands come together fist Wo Gu* . We place our fists on the belt, elbows pointing back. Look ahead.

7.3. The left fist comes forward, with the base of the thumb pointing towards the sky, with force. At the same time, my toes seem to cling to the ground. The eyes open wide. The gaze is directed to the left fist.

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

7.5. The hand turns palm up. We begin to form a fist. The fingers are closed one at a time, starting with the little finger. Thumb inside. When the fist is formed, the hand begins to rotate, the thumb points 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 open the liver channel. The liver is responsible for tendons. Tendons become more elastic.

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

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

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

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

8.2. Palms turn towards the sky. The arms are raised at the sides to shoulder level. Raise your arms even higher, and at the same time rise on your toes. The crown of the head stretches upward, the spine is pulled higher, the lower back is aligned. Inhale.

8.3. Hands begin to turn with palms facing the ground. And they fall freely on the sides. At the same time, the feet fall freely to the ground. Exhalation.

The exercise is repeated 7 times.

With a breath qi rises up to the top of the head and fills all the channels. With an exhalation qi goes down to the feet. The teeth should be pressed tightly together. This circulation qi Serves to smooth out the energy in the internal organs, bringing them back to normal. A channel opens duh-may, the spine relaxes, which helps balance the two energies YIN And YANG.

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 too hard, hold your fall a little (if you shake hard and hit your heels, you may have problems with unpleasant sensations in your head). When the exercise is performed correctly, the heels are massaged, which 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 (one hundred means a lot).

Final form.

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

II. The palms turn forward and the hands begin to smoothly collect the ball at the level dantian , arms crossed (one on top of the other with dots laogong , men have their right hand on top, women have their left). We put our hands on the tan tien . The eyes slowly close and the mind calms down. We collect qi V dantian .

III. The eyes open slowly, both arms slowly fall along the body. The left leg smoothly returns to the right.

This exercise helps you get into a harmonious and calm state. Helps you control your qi and his calm movement, the same as at the beginning of the complex.

Text compiled by Alexander Khlebnikov and Victoria Kopylova

The “Eight Pieces of Brocade” set of Qigong exercises was compiled more than two thousand years ago by a Chinese commander who sought to develop ideal system comprehensive training of soldiers. It was necessary to create a program that would support soldiers in good physical fitness, ensured their high morale and readiness to engage in 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 arts masters, but in a more severe version.

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

The “Eight Pieces of Brocade” Qigong complex exists in two versions. For morning and evening hours, a more suitable option is 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 boost of vigor for the whole day. In the sedentary version, more calm and relaxed exercises that tone the muscles and also awaken 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 everything basic exercises, which will take you a little time and give you a boost of energy for the whole day. It will be enough to complete this course several times a week in order for the results to become noticeable soon. You will become more energetic and active throughout the day, and your health will improve.

Video exercise “Qigong: 8 pieces of brocade”:

Ba duan jin - just watch and do.

In order not to be distracted by any external factors while watching, there is a special principle of ba duan jin - just watch and do.
Even out your breathing, focus on the sensations of your body, turn on the video and repeat the exercises. It is not necessary to follow all the movements exactly; the main thing is to 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 are undoubtedly worth spending on your health.

What is Qigong? Why were 8 pieces of brocade created in a sitting position? How does qigong exercise help you stay healthy? Why are 8 pieces of brocade needed? to modern man even more than the man of antiquity?

Qigong breathing.

"Qi", "chi", "ki", "prana" - all these are names for an incorporeal substance that is easily moved, easily dispersed and easily condensed.

It means “air”, “gas”, “steam”, “energy”, this is what we breathe in and inhale.

"Gong" or "kong" - this is work, movement.

It turns out that “Qigong” is a special way of breathing, which, in combination with certain movements, allows you to increase a person’s reserve of physical and spiritual strength.

An ordinary person breathes incorrectly in life.

How to breathe correctly in Qigong?

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

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

If you hold a hair in front of your nose, it should not move. Make sure to inhale fully and exhale completely.

8 pieces of brocade in a sitting position.

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

Why brocade?

There are two versions of the explanation:

first- brocade exercises were recorded on pieces of brocade, which is very durable;

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

Exercises - “cuts” - in a sitting position were created by Yue Fei as universal exercises , which was supposed to help soldiers in the morning charge their entire body with energy before long movements or combat, strengthen the spirit, which will help fight stress, survive, protect the body from the invasion of “cold” qi and others pathogenic factors- infections and microorganisms, in other words - to increase the level of wei-qi (protective energy), like a cocoon, enveloping our body and preventing diseases from entering it.

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

Well, judge for yourself: environmental change, let's face it, is not better side, and overpopulation of cities with an ever-increasing number of cars, have negatively affected the quality of the air we breathe and the water we drink; the products we consume have long ago turned from natural to almost a list of the periodic table.

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

A sedentary lifestyle, due to the fact that the areas of our activity have moved from physical to mental - thanks to progress and computers, we have even forgotten how to relax properly and do not have time to rest, and if we do, it is done incorrectly - more lying on the sofa or sitting in a chair in front of the TV , here we should add stress and excessive experiences of various emotions, not always positive.

So it turns out that in order to maintain health, a modern person absolutely needs to practice the “Eight Cuts of Brocade”; for us they are even more relevant than for people of antiquity.

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

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

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

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

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

Download the report with 8 exercises 8 pieces of brocade >>

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

Wellness complex Chinese gymnastics“Eight pieces of brocade,” or otherwise “Eight pieces of brocade,” has been known for more than two thousand years. These exercises, like silk in their perfection, are extremely simple, but at the same time they carry a strong charge of vivacity and health.

The pearl of health Qigong, the Ba Duan Jing complex is useful for a very simple reason. It was developed by Traditional Chinese Medicine (TCM) doctors for their patients. The goal was to eliminate the undesirable effects of congestion, pain, and discomfort, to quickly help the patient recover from a serious illness, and to help healthy people strengthen their strength, endurance, and harmonize the internal energies of the whole body.

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

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

However, all of the above should not lead the reader to think that this complex exists only for sick people, although, according to a well-known medical joke, “there are no healthy people, there are only underexamined ones.” Gymnastics "Eight Pieces of Brocade" perfectly replaces morning exercises. It can be performed at any other time of the day. Since these exercises use and harmonize your body’s own energy, you can do them even before bed! By harmonizing the forces and flows of Qi in your body, you will sleep better and more soundly. Just don't do these exercises within an hour after eating. After eating it is better to just take a walk.

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

As with all Qigong exercises, there is one limitation for “8 Pieces of Brocade” - it cannot be done in the wind. During exercise, the pores of your body open up, allowing pathogenic wind to enter. So be careful when choosing where to do your exercises if you are going to do them outside. Indoors, do it where you feel most comfortable!

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

The complex is extremely simple and accessible to both children from five years old and very old people. Just try it!

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

Direct link for those who don't see the video.

A small reminder for the correct implementation of the complex

When performing exercises, the tongue lies on the upper palate just behind the teeth. The lips are tightly closed.
The exercises are done in complete silence.
All exercises are done to the left. Except the fifth one.
Exercises should not be done in the wind.
While doing the exercises, you need to count to yourself.
The exercises are done without interruption - from beginning to end, as smoothly as possible.
Exercises must be done in own rhythm, at a speed convenient for you.
There are no restrictions on age, time of completion, or physical condition. It is not advisable to do it during the acute course of the disease.
After completing the complex, it is advisable to spend a little time in mental and physical peace.

18.07.2013 12:50

Eight pieces of brocade

Introductory part.

Qigong is considered a heritage of Chinese culture; its history goes back more than 4,000 thousand years. There are many legends and stories associated with the emergence of one or another health-improving practice of qigong. Practically, each of them has its own philosophy, but be that as it may, qigong was created mainly by healers. Have been developed special exercises to improve the circulation of qi (energy) in specific channels (meridians) to cure the disease. Qigong aims to promote health, prevent disease and treat disease.

Qigong includes many practices, one of them is eight pieces of brocade - this is a system of exercises, or form, as it is commonly called, entry level qigong. She represents health-improving gymnastics, affecting every part of the body through the correct movements. The purpose of this practice is to form the correct structure of the body - physical and energetic, that is, to create a healthy posture of a healthy spine in healthy body. The spine straightens, flexibility appears in the joints, and deep tension in the body is eliminated.

The eight pieces of brocade exercise system refers to therapeutic qigong, which has proven itself to be an effective and safe method of healing.

One of the advantages of eight pieces of brocade is that it does not require preliminary physical training. The exercises of this gymnastics are performed slowly and smoothly without any sudden movements, working with the body extremely correctly and safely. The form is built into a special sequence of exercises, collected in such a way that their use 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 eight piece brocade form consists of eight exercises. Each of them works with a specific energy channel, as well as a group of muscles and spine in a certain area. The exercises are arranged in a precise sequence, which is the secret of this practice, which normalizes the energy balance, nervous system, respiratory system, as well as the circulatory system.

In the philosophy of health 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 abdominal area (dan-tian).

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

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

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

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 - the point on the top of the head. If the top of each ear connects in a straight line upward, we will find this point.

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

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

“seven damages” - emotions (sadness, anxiety, overzealousness, anger, fear, sudden fear) they relate to each organ and can also upset the balance and harm our body as a whole.

Ming-Men - this point is also called the “gate of life”; it is located on the spinal column in the area opposite the navel.

du-may – Posterior medial canal. It starts from the Hui-yin point, passes through the middle of the back along the spine, through the crown, the Bai-hui point to the face. It ends at the Chun Jian point under the upper lip.

Zhen-May – Anteromedian canal. 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 practice! focus on yourself, create within yourself positive attitude, extraneous thoughts go away!

Form:

0. Initial form- stand straight, arms at your sides (relaxed), back straight, look forward, top of head up. A feeling of inner 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). The hands rise through the top of the head (bai-hui) and lower down in front of them, collecting energy inside themselves in (dan-tian)

1. Both hands push the sky (to regulate the triple heater).

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

After each movement, we raise our arms up to the sides and lower them in front of us, thinking about the 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. By stretching upward, you stretch your pectoral and abdominal muscles. When the arms are raised, the back bends, the arms and body seem to become longer. At the same time, the tendons are stretched. The stomach retracts into itself. These movements are good for restoring the vertebrae of the neck, as well as straightening the back and solving problems associated with ailments in the shoulder joints. It is important to perform movements smoothly (tension and relaxation), which allows qi to flow freely through the channels from bottom to top.

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 , gather at shoulder level with your wrists crossed. The fingers of the left hand formnumber 8* (in Chinese) the index finger of the left hand is pointed upward, the thumb is open, the remaining fingers are collected on the second folange and pushed to the side to the left - palm forward. The fingers of the right hand form a fist. The right hand “pulls the bow string” 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, your buttocks should be tucked in. This strengthens the back muscles and increases the circulation of qi in the kidneys. The arm is not completely straight, the elbow is slightly bent, this will allow the energy to flow freely. But at the same time you need to create force in your hand as if you were pulling a bowstring. The elbow is at shoulder level. But don't raise your shoulders, they should be down. Stretch the string, help the movement with your thoughts, concentrate your mind - this helps the movement of qi. Inhale

Stay in this position for 2-3 seconds

The right arm opens to the side, both arms are stretched parallel to each other, the palms are pulled towards ourselves, the shoulders are relaxed, the arms are at shoulder level, the fingers are pointing upward, the gaze is directed to the right.

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

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

It is important to remember that the first movement is always to the left, according to this - the left hand on top of the right, when you are preparing to open your hands to the right, then the right hand on top of the left. This exercise helps to stretch the tendons and thereby open the hand channels. The ma-bu stance strengthens the leg muscles. The Du Mai channel, the 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, inhale and exhale.

Hands press, leg rises (for spleen and stomach)

The hands are gathered in front of the chest, the right hand smoothly rises up, turns around at chest level, in front of the face with the palm facing away from you and rises in a small arc above the head, the palm faces 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 hip level, with the elbow facing back and the fingers facing forward. At the same time, the center of gravity moves to the left, the right leg is raised with the left hand, the knee is raised to the leveldantian, the toe is relaxed and looking down. Look to the left. The chest opens, the back arches, the shoulders gather. The stomach retracts into itself.

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 is raised (they begin to move towards each other) at chest level, meeting and forming a kind of cup.

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

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

Make sure that while performing the exercise, your elbows do not fully extend, so as not to interfere with the natural movement of qi. along the channels, and the palms are open. When pushing with your hands, feel the resistance. Tendons and muscles are stretched and strengthened. Thus, this movement stimulates circulation qi in the stomach and spleen. When performing movements, you do them, sometimes with tension, sometimes with relaxation - this helps to open the channels, and also massages the internal organs. There are points on the sides of the body; they are activated (massage).

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

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

The arms are crossed at the bottom of the hands. Then we slowly lift them up and open them, continuing to move backward, gradually twisting our straight arms around the middle finger. The little finger seems to be pulling more (helping to twist

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

directed towards the ground, head straight, gaze forward.

The arms begin to twist, palms up, and slightly back. The little fingers help with twisting. At the same time, the elbows also twist and point downwards. The shoulder blades come together, the chest opens. Inhale . At the same time, the head turns to the left. A look back. At the same time, the head is “suspended” by the crown, make sure that it does not fall back. The back should be straight.

Keep your attention within yourself, watch for free circulation in your internal organs.

When the arms are twisted and the head is turned, the chest opens, this movement sets the cervical vertebrae in motion, which helps prevent diseases of the neck, spine and shoulder joints, as well as get rid of the 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, bending and rocking 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,at double shoulder width.RThe hands are lowered down, the fingers are directed towards the ground. We sit down inma-boo, feet parallel. At the same time, your hands grab the ball at waist level. Hands are raised to chest level, palms up, fingers facing each other.

5.3. Knees bend like ma-boo . The arms at your sides are lowered and rest on the middle of the thigh, the elbows are turned out to the sides and up, and the fingers are looking inside the thigh. Look ahead.

5.4. We rise a little. Transfer your body weight to your left leg, lean to the side to the left.

5.5. Body weight moves to the right. The body begins a slow movement to the right, the gaze moves to the heel of the left foot. The back is straight.

The neck, tailbone and right leg are in one straight line during this movement, the vertebrae are stretched, try to increase the amplitude of the movement. The tailbone seems to be wagging.

Keeping your attention on your feet will help you become rooted.

They stood up and leaned to the right. The tilt is always in the direction from which you stood. The movements are repeated 3 times in each direction.

This exercise helps normalize the flow of qi V " that - dan-tians "(heart center). The channel opens " “du-may”, which allows you to remove fire from the heart. It also increases blood circulation, relieving numbness and pain in the legs.

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

6.2. Hands converge over the head in a small house, fingers towards each other, but do not touch each other. The hands are lowered in front of the body, as if pressing down, reaching the chest.

6.3. Hands turn with palms facing the sky. Fingers alternately, starting with the little finger, go behind the back. The hands rest on the lower back, while the fingers look towards each other, the hands press with the same force as you would do a massage. Keep your attention on the kidneys, at the point ming-men* , and at points Yunquan on the soles of the feet.

The movements are repeated 6 times.

Last movement: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 your chin forward, due to this your 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 tension or even pain in this area when bending forward. At the same time, when bending, tension occurs in the belt - this is good for the kidneys. This exercise strengthens the back muscles, joints, bones, spine, and activates the initial qi, and thereby protects the body from environmental influences. Strengthens the immune system.

7. Fist pushes with a fierce gaze (to raise the vital spirit and enhance the flow of qi).

7.1. The arms are lowered straight next to the body.

7.2. The left leg moves to the side, wider than the shoulders, feet parallel, sit down lower in ma-boo . At the same time, both hands come togetherfist Wo Gu*. We place our fists on the belt, elbows pointing back. Look ahead.

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

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 open the liver channel. The liver is responsible for tendons. Tendons become more elastic.

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

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

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

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

8.3. Hands begin to turn with palms facing the ground. And they fall freely on the sides. At the same time, the feet fall freely 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 an exhalation qi goes down to the feet. The teeth should be pressed tightly together. This circulation qi Serves to smooth out the energy in the internal organs, bringing them back to normal. A channel opens duh-may , the spine relaxes, which helps balance the two energies YIN And JAN.

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

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

Final form.

II.The palms turn forward and the hands begin to smoothly collect the ball at the leveldantian , arms crossed (one on top of the other with dotslaogong , men have their right hand on top, women have their left hand) . TOlet's get alonghands on dan tien. The eyes slowly close and the mind calms down. We collectqi Vdantian.

III. The eyes open slowly, both arms slowly fall along the body. The left leg smoothly returns to the right.

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