Ba Duan Jing exercises will relieve congestion in the body. Hard qigong “8 pieces of brocade”: what is it and why? Qigong 8 pieces of brocade description

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

“By performing the Ba Duan Jing complex between morning and lunch,

You can find harmony with the Universe."

Gao Lian, Ming Dynasty

Wellness complex Chinese gymnastics“Eight Pieces of Brocade”, or in other words “Eight Pieces of Brocade” has been known for more than two thousand years. These exercises, 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 task was to eliminate the undesirable effects of congestion, pain, discomfort, to quickly help the patient recover from a serious illness, and for the healthy to strengthen their strength, endurance and harmonize the internal energies of the whole body.

While doing this, your arms, legs, and whole body seem to press magic buttons on the active points, passing through all the meridians. They harmonize and activate all the stagnant currents and forces of the body.

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,
• strengthens legs and arms,
• nervous system.

Positively influences:

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

Gymnastics "Eight 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's 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 the location for your exercises if you are going to do them outdoors. 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.

A small reminder for correct execution complex

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

2. Exercises are done in complete silence.

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

4. Exercises should not be done in the wind.

5. While doing the exercises, you need to count to yourself.

6. Exercises are done without interruption - from beginning to end, as smoothly as possible.

7. Exercises must be done in own rhythm, at a speed convenient for you.

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

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

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

Every person has at one time or another vowed to start living a new life on Monday. Especially often we make such a decision in relation to classes. physical culture. Intellectually we understand that the body is increasingly demanding an end to in a sedentary manner life. But how difficult it is to decide to change your usual routine! What a great variety of obstacles we invent for ourselves on the way to the desired goal! For group classes bodyflex or fitness is not enough health, and for training with personal trainer there are not enough funds. And it seems that nothing can be changed and there is no way out.

The healing effect of the complex.

Improves the circulation of qi and blood throughout the body.

Stimulation of the channels and meridians of the whole body.

Regulating the flow of qi and blood in the body and feeding the vital organs with high-quality qi, which helps achieve longevity.

Strengthening the immune system by generating protective energy.

Strengthening spirit and willpower.

Prevention of degenerative processes in the spine.

Normalization of the functions of vital organs.

Performing the complex in a sitting position is used for the recovery of postoperative patients or people who, for one reason or another, cannot perform it while standing.

A small reminder:

• 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 at your own rhythm, at a speed that is 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.
• Last final exercise: men - right hand on top, girls - left.

"8 pieces of brocade in a sitting position."

I exercise.

Sit in Ha pose and meditate for min. 15. If, after such a long meditation, pain appears in the hip or knee joints, you can limit the execution time to 36 inhalations and exhalations. If this is difficult to do, start with 9 inhalations and exhalations.

Energy exchange in the body.

Calming the mind.

Activation of the brain.

IIexercise.

Health efficiency.

Improvement and strengthening of teeth and gums.

Improving the movement of qi and blood through back surface body from the neck and back of the head to the coccyx due to the opening of the channels.

Strengthening the spine and back muscles.

IIIexercise.

The starting position is the same, half lotus position. Press your palms firmly to your ears, elbows to the sides. Then we spread our elbows to the sides, opening our ears. Perform 24-36 times, the pace is uniform.

Sitting on the floor with your legs crossed (half lotus position), place your palms on the back of your head and massage it lightly. The body is still relaxed, the top of the head reaches towards the sky. Knock your teeth 36 times

Health efficiency.

Cleansing the brain and correcting its functions

Prevention of headaches in the back of the head, pain in the neck by activating the acupuncture point located on the back of the head.

Prevention of nasal congestion and eye diseases such as blurred vision and decreased visual acuity.

IVexercise.

This “cut” is performed in two stages.

1. Do circular movements tongue with your mouth closed so many times to accumulate enough saliva for rinsing. Then rinse your mouth with saliva 36 times, while strongly puffing out and protruding your cheeks. After rinsing in three stages, swallow the saliva, taking each sip as you exhale. This part of the “cut” is an excellent pain reliever for pain in the heart and throat.

2. Inhale. And as you exhale, fixing the position of your torso, turn your head to the left, slightly tilting it back. Simultaneously with the movement of your head, move your left shoulder slightly forward. For 2-3 seconds. hold in this position, mentally concentrate to feel the tension in the neck muscles. As you inhale, return to the starting position. And as you exhale, turn your head to the right. Perform turns slowly, smoothly, without holding your breath, 12 times in each direction.
Next, make circular movements with your shoulders back and forth 8-12 times, keeping your back straight and your body relaxed.

Health efficiency.

Kneading the neck muscles, enriching the brain with oxygen and nutrients

Improving the mobility of the joints of the spine.

Enrichment (due to the production of saliva) of the body with enzymes with phagocytic properties that help turn on internal healing mechanisms.

Improving metabolic processes and the functioning of the digestive system through the production and swallowing of saliva.

V exercise.

This exercise is especially suitable for people with diseases of the respiratory system, including asthma.

Sitting on the floor with your legs crossed (half lotus position), inhale deeply, mentally directing the air to the solar plexus area. Hold your breath and rub your palms together until they become hot. Place your heated hands on the kidney area and transfer their warmth there. Then, as you exhale, quickly rub this area as many times as you can exhale. It’s good if you have time to do 12-24 massage movements during exhalation.

After this, sit quietly and feel the warmth of the qi in the kidneys.

Health efficiency.

Improvement of trophic processes and kidney function.

Accumulation of qi in the lower tan-tian.

Improving the removal of toxins that impede the normal functioning of the kidneys. .

Strengthening lower section spinal column, stimulation of the production of hormones by the reproductive organs, increasing sexual activity.

Exercise VI.

This cut can be performed in two versions. In the video, the exercise is performed in a more complex version, which is suitable for people with good physical training. But you can also do it in a lighter version.

Starting position - sitting on the floor in the half-lotus position, arms bent, hands clenched into fists, at chest level. The movement of the hands imitates the work of a rower with oars.

Breathe in. As you exhale, bend over, stretching your arms forward. As you inhale, the arms move in an arc up and back with a slight tilt of the torso back.

It is necessary to perform 9 such movements in succession, and then, changing the direction of movement of the hands, do 9 more times. Having changed the direction of movement, change the combination with breathing: moving your arms forward is done while inhaling, and straightening the torso and returning your arms is done while exhaling. The pace of movements is unhurried and uniform.

Health efficiency.

Improving qi circulation and blood circulation in the lungs, kidneys, muscles of the arms, legs, and back.

Strengthening the lower spine, hip and shoulder joints.

Strengthening the cardiovascular system.

Activation of oxygen metabolism in the body by improving breathing regulation.

VII exercise.

In the starting position, sitting on the floor, inhale and clasp your hands together. As you exhale, raise your arms up, palms facing out, as if you were stretching after sleep. Maintain this pose for 4-5 seconds. Now inhale, and, bending forward and touching your hands to your feet, stretch your whole body without bending your legs. Hold the bend for a few seconds. and return to the starting position.

Perform the “cut” 9 times.

If for some reason it is impossible to bend down until your feet touch without bending your legs, do it as your physical condition allows.

Health efficiency.

Massage of the kidneys, lower lumbar region and pelvic organs.

Correction of posture by stretching the spine.

Stretching the muscles of the back of the legs.

VIII exercise.

Take the HA form. Direct your thoughts to the area of ​​the lower tan tien. Raise your palms to your face and imitate washing your face, first moving both hands in the same direction, then in opposite directions. Finally, splash some water on your face.
To complete the complex, touch the upper palate with the tip of your tongue. Sit until a sufficient amount of saliva accumulates in your mouth. When the liquid accumulates, do the following: inhale, hold your breath, sip, exhale. Repeat this action 3 times.

Then sit quietly again, accumulate saliva and repeat the previous step. And then again. There should be 9 sips in total.

Health efficiency.

Calming the mind and finding peace.

Removing obstacles to the movement of energy and blood in the meridians and vessels.

Accumulation of qi energy in the brain, spine and reproductive organs.

When finishing the lesson, sit quietly for 3-4 minutes and breathe, alternating deep inhales, deep exhales and holding your breath for 5 seconds. With every one like this respiratory complex The qi energy will increase in the body, like an inflated balloon. Then get up and walk around a bit. The lesson is over.

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

The complex of health-improving Chinese gymnastics “Eight Pieces of Brocade”, or in other words “Eight Pieces of Brocade”, has been known for more than two thousand years. These exercises, 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 the respiratory system, joint mobility, strengthen the legs and arms, and the nervous system. They have a positive effect on the activity of the heart and blood vessels, cure osteoporosis and coronary atherosclerosis, strengthen the immune system, slow down the aging process, and improve mental state. 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.” The “Eight Pieces of Brocade” gymnastics is an excellent substitute for 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's 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 perform the complex there is no need for any additional means: rugs, clothes... That is why in China it is often performed right at the workplace if you want to dispel fatigue or relieve 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 at your own rhythm, at a speed that is 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.

CHAPTER 1. "EIGHT PIECES (CUTS) OF BROCADE" (IN A SITTING POSITION)

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

The history of "Eight Pieces of Brocade" goes back to antiquity. The movements used in this complex are divided into actions in a sitting position and actions in a standing position. In this case, we will focus on the “Eight Pieces of Brocade” in a sitting position. The peculiarity of this complex is that the main attention is paid to massage movements.

1. BODY POSITION

Exercises “Eight cuts of brocade” (in a sitting position), which are often also called “Brocade on the floor,” can be done while sitting on a bed, on a chair, or lying down. Thus, you can choose any method depending on the place, time of year, and person’s condition.

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

Massage in clothes does not give any effect as such.

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

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

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

When performing a lying massage, a head massage is performed while lying on your back, face up, with your head raised. A foot massage is done after getting out of bed and getting dressed - while sitting. Massage of the lower back is done while lying on your side, kneading it with one or the other hand alternately.

2. MIND OF MIND

Having taken a comfortable position, sitting or lying on your back, all extraneous thoughts are expelled from your head. The ears do not hear any sounds around, the eyes do not look at anything. By bringing the consciousness into a calm state, they achieve the unity of consciousness and will.

Attention is concentrated in the navel area.

Concentrating your attention in the navel means thinking only about it and nothing else. The navel is located in the center of the abdomen, and the abdomen is the place where various internal organs are concentrated, so concentrating the will in the abdomen has an extremely great effect.

3. BREATHING

After the proper position of the body is taken and mental strength is in order, take several deep breaths and exhalations. This should be natural breathing - belly breathing.

There are mainly two types of belly breathing. One of them is that the abdomen is pulled in, expanding the chest at the same time, and therefore this method of breathing is called “reverse abdominal breathing.” The second method is that while inhaling, the stomach is protruded, simultaneously narrowing the chest, and when exhaling, it is drawn in. This type of breathing is called natural abdominal breathing. Either of these two types of breathing can be used, but for beginners it is better to use natural abdominal breathing. Reverse abdominal breathing is quite rare, but if a person has good health and wants to use both types of breathing, this is also quite acceptable. (If the exercises are performed regularly, you can start them with reverse abdominal breathing, and then switch to natural abdominal breathing.

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

During breathing, inhale through the nose. Simultaneously with inhalation, the tip of the tongue is applied to the palate (as when pronouncing the English sound “ar”). As you exhale, which is done through the mouth, the tongue straightens. In a similar way, take 8 - 9 identical breaths (here and below, one breath means an inhalation followed by an exhalation).

You should breathe evenly, slowly and smoothly. Attention, balance and calm are required. Exhalation and inhalation should be long; you need to breathe naturally, easily and joyfully.

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

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

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

After you finish the breathing exercises and begin sitting or lying down to perform the exercises of the “Eight Pieces of Brocade” complex, it will be enough if throughout the entire time of doing the exercises you maintain the breathing that you always breathe. During exercises, there is no need to specifically concentrate your attention on breathing.

4. MASSAGE MOVEMENTS

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

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

The usual sequence of exercises is as follows: deep breathing, hand massage, forearm and shoulder massage, head massage, eye massage, nose massage (at the same time - tapping teeth, dry mouth rinsing), heavenly drum, rotation eyeballs, chest massage, abdominal massage, lower back massage, leg massage, foot massage and six cycles health movements standing.

With this sequence, the massage begins from the head and moves towards the feet. Once you get used to this sequence, you will follow it automatically and completely unconsciously.

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

For each of the described exercises, recommendations are given regarding the number of repetitions, but, as long-term practice shows, each person can decide for himself, based on his state of health and specific circumstances, how many times he will perform this or that exercise. Whether the number of repetitions is small or the same massaging movement is performed many times, the main thing is that at the end you experience a pleasant feeling of comfort, “muscular joy” throughout your body. This feeling serves as a criterion for the number of repetitions.

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

Essentially, if the force is too little, it simply won't be felt, and if it's too strong, you can end up damaging your skin.

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

If people who are accustomed to dousing themselves with cold water do a massage immediately after water procedure, the effectiveness of the massage increases. On the other hand, since a person sweats to some extent during a massage, dousing yourself with cold water immediately after the massage is not recommended.

Cycle 1. “Dry bathing” (body massage with hands)

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

1. "WASHING YOUR HAND" (HAND MASSAGE)

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

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

Chinese medicine teaches that 3 Yang energy channels go from the hands to the head, and 3 Yin energy channels go from the chest to the hands. Therefore, the “dry bathing” massage begins first of all with the hands. Rubbing the hands allows you to harmonize vital forces, give vitality and mobility to ten fingers, stimulates blood flow in the blood vessels, which creates Better conditions for subsequent massage.

2. FOREARM AND SHOULDER MASSAGE

With the palm of the right hand, firmly grasp the wrist of the left hand and forcefully rub the inner side of the hand, rising to the shoulder. Then, turning the hand, it is rubbed with outside towards the wrist. This up-down massaging movement is repeated several dozen times (Fig. 2, 3).

2

After this, the right hand is massaged in the same way (one up-down movement is counted at a time; the right hand is also massaged several dozen times).

3

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

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

3. "WASHING THE HAIR" (HEAD MASSAGE)

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

4

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

5

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

6

The head controls the body. Chinese medicine believes that in the places where the Yang energy meridians converge, “100 pulses beat,” which must be especially protected. The “shampooing” massage increases Yang strength, brings the “100 pulses” into harmony, and does not allow vital forces to weaken. Therefore, people who practice this massage, even in old age, have a good complexion and do not develop wrinkles.

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The hair sacs (follicles) located at the base of the hair are connected to the ends of the blood vessels, so even lightly massaging the hair can not only improve blood circulation in the vessels located on the head, but also counteract the phenomenon of a rush of blood to the head, which helps prevent cerebral hemorrhages. This massage also allows you to overcome the symptoms of anemia of the brain, etc. Hair massage directly activates its physiological function, and if performed regularly, even hair regeneration is possible.

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4. "EYE WASHING" (EYE MASSAGE)

Both hands clench into fists without tension, thumbs bend them and massage them with their knuckles several dozen times upper eyelid the corresponding eye (Fig. 9).

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

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

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

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

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

Pulling back the area between the eyebrows helps relieve the “debilitating fire” (redness of the whites of the eyes from a rush of blood), and prevents eye diseases.

5. "NOSE WASHING" (NOSAL MASSAGE)

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

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Massage improves blood circulation in the sinuses, maintains normal temperature in them, and therefore the inhaled air warms up well without irritating the lungs with cold. This naturally eliminates cough and prevents colds. People who practice this massage testify that it is effective in preventing colds.

6. "CHEST WASHING" (CHEST MASSAGE)

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

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When performing this massage in a lying position, the massaging movement with the right hand can be performed from the left breast, and the movement with the left hand can be performed from the right breast. In this case, the fingers are pointing upward. The movement of the right hand together with the movement of the left hand is counted in total at 1 time. The massage is repeated 10 or more times.

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7. "FOOT WASHING" (FOOT MASSAGE)

Both hands clasp tightly top part thighs at the groin and forcefully move the hands down to the ankles, after which they return the hands to their original position. This massage is performed more than 10 times (the up-and-down massaging movement is counted as 1 time (Fig. 14).

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If you experience discomfort with this method of massage, the massage can be performed in 2 stages: massage of the thighs and massage of the legs.

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

8. "WASHING THE KNEES" (KNEES MASSAGE)

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

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

If you apply effort when performing this massage, it gives a great effect.

During human life, the knee joints bear the greatest load due to the pressure of the entire body weight on them. In addition, in the area of ​​the joints there is a large number of striated muscles, cartilaginous and connective tissue and since the distribution of blood vessels in this area is relatively small, the knees are the most sensitive part of the body to moisture and cold, and are easily fatigued and susceptible to injury. Systematic massage of the left and right knees allows you to raise the temperature in the knee joints and eliminate the adverse effects of piercing wind and frost, as well as give elasticity to the muscles and flexibility of the bones, strengthen the flexion-extension function of the joints, and help prevent such a difficult-to-treat disease as joint inflammation .

Cycle 2. “Beating the heavenly drum” (massage that causes sound resonance in the ears)

The palms of both hands are pressed firmly to the ears. With the index, middle and ring fingers of both hands, lightly tap the back of the head (in the cerebellum area) more than 10 times.

16

After this, holding the ear openings with your palms and fixing your fingers motionless on the back of your head, you sharply remove your hands from your ears. This is done more than 10 times, making the ears “sound” (diagrams 16, 17).

17

At the end of the massage, plug the ear holes with the middle or index fingers and, turning the fingers in the ears 3 times, sharply remove them. Completing the described sequence of actions is counted as 1 time. The massage is performed 3 to 5 times (diagrams 18, 19).

18

Under occipital bone passes through 12 Yang energy channels. In addition, the cerebellum is located here. Therefore, light tapping in this place helps to completely cleanse the brain and enhances memory. The effect of this massage is especially noticeable when performed in morning time or when you feel tired.

19

The ears contain nerve endings from the vestibular apparatus, etc., which go directly to the brain. Therefore, vibration of the eardrum, due to the closing and opening of the ear holes, sharpens hearing and helps prevent ear diseases.

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

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

Rotate both eyeballs to the left 3-6 times, after which they look intently forward for some time. Then rotate the eyeballs to the right 5-6 times, after which they again look intently forward.

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

Cycle 4. “Clicking teeth” (tapping teeth together)

First, they detach themselves from emotions and concentrate. Slightly compress the mouth, after which the upper and lower row of teeth are connected about 30 times, as when biting.

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

Therefore, constant “dental massage” gives teeth strength and stimulates the functioning of the digestive apparatus.

Cycle 5. "Dry rinse"

Closing your mouth and connecting your teeth, make rinsing movements with your cheeks and tongue, as if there was water in your mouth.

The mouth is “rinsed” more than 30 times.

During “rinsing”, saliva is released abundantly in the mouth. When the mouth is completely filled with saliva, slowly swallow it in three doses.

For those who do this massage for the first time, copious amounts of saliva may not be released, but after you perform this massage for some long time, the amount of saliva released will naturally increase.

By causing the release of a large amount of saliva in the oral cavity, this massage mainly promotes digestion.

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

The ancient Chinese believed that saliva plays an extremely important role in the body. The fact that when creating hieroglyphic writing, the hieroglyph “to be alive” was formed from the elements “water-on-tongue” is very meaningful.

Cycle 6. “Lumbar rub” (lower back massage)

Both hands are warmed by friction against each other and, pressing them to the lower back, rub it with effort. The area to be rubbed is limited from below to the coccyx, from above - to the place upon reaching which the arm no longer bends any more.

The movement of the hand up and down is counted at one time. In total, this massage is performed about 30 times (Fig. 20).

20

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

Cycle 7. Abdominal massage

Abdominal massage may be recommended for people suffering from intestinal disorders and chronic gastrointestinal diseases.

MEN'S METHOD OF ABDOMINAL MASSAGE:

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

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

21

Abdominal massage should be done with little effort. Since performing an abdominal massage takes quite a long time, people whose stomach and intestines are in order may not perform the massage, or limit it to 5 to 6 times.

22

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

If you massage the abdomen for a fairly long period of time, this not only improves digestive function, but also gives a therapeutic effect when various diseases stomach and intestines. This effect is explained by the fact that when massaging the chest and abdomen, the internal organs, due to external pressure, gradually rise and fall, which increases the activity of the stomach and intestines, improves the activity of other organs and systems of the body, and activates metabolism. Strengthening the functions of internal organs through this massage allows you to gradually eliminate the focus of the disease and achieve healing naturally.

FEMALE METHOD OF ABDOMINAL MASSAGE:

Because of physiological characteristics In the female body, the female method of abdominal massage has its own differences.

Hands are warmed by friction against each other, the left hand is applied to the lower back ( thumb facing forward, the other four fingers facing backward). With your right hand, make a circular massaging movement, starting from the spoon towards the left and down. This movement is counted at one time. This movement is performed several dozen times.

Then the right hand is placed on the lower back, and with the palm of the left hand, circular massaging movements are made from the navel in the direction to the right and down. Having brought the hand to the lower abdomen (to the edge of the pubic bone), it is returned to the starting point. This massaging movement is performed several dozen times.

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

Cycle 8. “Rub the underfoot of the mogi” (massage of the sole)

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

23

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

Notes:

Three Yang energy channels... originate from the fingers and, passing along the back of the hand and above the elbow, rise to the shoulder.

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

Twelve energy channels (meridians)... connect various parts of the human body, running in the longitudinal and transverse directions.

Translated from Chinese 八段锦, “Ba Duan Jing” means “Eight Pieces of Brocade.” This is the common name various options exercises that promote “feeding life”, that is, “Ba Duan Jing” was created not only to improve and maintain health, but also to prolong life. Historians date 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 effects of exercise on the entire human body. According to another version, it was on pieces of brocade that the exercises of this complex were first recorded and sketched, and thus passed on from generation to generation, surviving to this day. The hieroglyph Jing means “beautiful”, “sparkling” (for example, brocade). It can also be deciphered as a set of health-improving exercises, similar in their perfection to silk.

History of the creation of Ba Duan Jing

The creation of Ba Duan Jing is credited to many people. According to one version, it originated in the Taoist environment; it is also called “Taoist energy exercises” or “8 gates of the work of the single energy of the former heaven and earth.” Taoists practiced exercises to cleanse the internal channels of their body in order to open channels for the free circulation of spiritual energy. According to legend, there were originally “Twelve Pieces of Brocade,” but after they were passed down from generation to generation for more than eight centuries, their number was reduced to eight, which is why some Taoists still practice a 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 was always a voracious reader and never stopped learning and experiencing new things. His favorite books were books on the history and theory of military operations. The military treatise of the author Sun Tzu, “The Art of War,” which is still popular today and translated into almost all languages ​​of the world, had a great influence on the development of Yue Fei as a marshal. The future marshal spent a lot of time studying martial arts under the guidance of scholar and martial artist Zhou Dong. It was a whole system that included hand-to-hand combat, combat with weapons, archery and horse riding, as well as combat tactics. Through continuous training, Yue Fei mastered everything that martial artist Zhou Dong taught him.

In 1122, when Yue was 19 years old, the country was at war, fighting against tribes of Jin nomads invading from the north. During this period, Yue Fei decides to enroll in military service into the imperial army to help their country. For many years, the war-weakened Chinese Empire was forced to pay tribute to the nomads to prevent them from further invading the south. Having proven himself to be an extraordinary soldier, in six years he became a general and then a marshal of the imperial army.

During this period, all the accumulated experience and knowledge of martial arts acquired in youth is manifested. Having taken command of the army, Yue organizes systematic training of his soldiers in martial arts. And although many elements had previously been included in the training of martial arts, 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 soldiers charge their entire body with energy in the morning before long movements or combat, and strengthen their spirit , which will help fight stress, survive, and 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". His enemies said about him that it was easier to move
to destroy the mountain, thereby forcing 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 warlord, who had not recorded 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 effective control; 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 Listener's Notes - Selected Stories of Supernatural Beings, written by Hong Mai, who lived during the Southern Song Dynasty (1127–1279). “Li Si Jiu was appointed to a high position in the emperor's court... He began to wake up at midnight and perform special exercises called Ba Duan Jing, which involved deep breathing and self-massage.” Thus, this set of exercises was popular even in that distant time. You can read about this complex from Gao Lian, a scientist who lived during the reign of the Ming Dynasty (1368–1644), in his book “Eight Aspects of Health Care” wrote: “By performing the Ba Duan Jing complex in the period of time between morning and lunch, you can find harmony with the Universe."

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

In the 1970s, the tomb of a high-ranking official from the Han Dynasty (206 BC - 220 AD) was found in the city of Changsha. It contained a piece of brocade with a design called “Illustration of Qi Transference.” 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 Extending Life.”

Video - History of the creation of the Ba Duan Jing complex

In the late 50s of the 20th century, the Chinese Sports Publishing House published a series of books on Ba Duan Jing, written by Ma Feng Ge and others. After this, a working group was created that began adapting the traditional Ba Duan Jing based on modern advances in the field of physiology and medicine , it is this option that will be described in this article. From the late 70s early 80s. Ba Duan Jing was introduced into the sports curriculum of universities and colleges.

Due to its accessibility and simplicity, as well as its exceptional healing effect, the complex Health Qigong Ba Duan Jing has gained enormous 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 learning complex methods of concentration.

The complex saves time; it takes just over 10 minutes to complete. It is enough to do it in the morning and 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. You can perform several exercises to choose from.

Regular practice of “Eight Pieces of Brocade” significantly increases the tone of the body, relieves fatigue, and reduces the need for sleep. Ba Duan Jing classes help regulate metabolism in the body, so thin people can gain weight and strengthen the body. And obese people can lose weight thanks to its implementation. In addition, all muscles and joints receive training from the beginning to the end of all movements. “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.

Mentally, “Eight Pieces of Brocade” allows you to develop amazing purity and tranquility of consciousness - this is extremely necessary both for self-development and in everyday life.

Health effect

The healing effect is the main reason for people’s high appreciation of the “Eight Pieces of Brocade” system and the desire to study it. The basic principle of “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 coordination of the functions of various organs of the body. Relaxation of the whole body, deep and natural breathing, smooth movements controlled by thought - all this leads to harmony of the “external” and “internal”, cleanses the channels through which the qi energy moves, blood and lymphatic vessels, improves the condition of the musculoskeletal and digestive system. systems.

With systematic exercise, there is a significant decrease in the deformation of the spinal column, improvement in its mobility, strengthening of ligaments and bones, increase in muscle strength, range of motion in the joints, which is good remedy prevention of osteochondrosis, radiculitis, arthritis. Research by Chinese scientists has shown that exercisers experience improvement in cardiac activity according to ECG data, blood pressure stabilizes, and endurance increases. physical activity and recovery processes proceed faster after them.

Experimental studies have shown that when regular classes The amplitude of movement of the chest, the elasticity of the lung tissue, the functional state of the diaphragm increases, and, as a result, the vital capacity of the lungs, pulmonary blood flow, and gas exchange in the lungs improves. Exercises have positive influence on metabolism. When exercising, cholesterol levels in the blood of those involved are reduced, which ensures the prevention of atherosclerosis. Rhythmic alternations of tension and relaxation skeletal muscles and diaphragms improve blood flow in the abdominal cavity, normalizing intestinal motility, eliminating congestion in the liver.

An essential feature of this exercise system is the harmonious training of all body systems, including the central nervous system. It promotes concentration, memory development, the ability to manage one’s physical and mental state, which allows us to classify “Ba Duan Jing” as one of the optimal options for motor psychoregulation.

In conclusion, the effect of performing the complex is large and fast. If the movements are performed correctly, then, as with an acupuncture session, they clear energy channels, a feeling of Qi appears, and a healing effect immediately appears. It's holistic health complex, providing 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 age or physical condition. Of course, in life there are no universal recipes, so in case of persistent diseases and in old age, it is advisable to first consult a doctor. In any case, this complex should be included in the daily life schedule, which will help maintain 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 mobility of joints, vigor of the body 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 activities started in their seventh decade.

Video - Demonstration of 8 pieces of Ba Duan Jing brocade

How to Practice Eight Pieces of Brocade

There are several ways to practice Eight Pieces of Brocade:

1. As a separate complex.
The first time the “Eight Pieces of Brocade” exercises is best performed immediately after waking up, getting out of bed. It is better to do them at least twice in the morning: the first time is intended to awaken the body and for a slight warm-up of the muscles. The second time, the exercises should be performed in compliance with all the rules, when 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 bedtime and always after sunset, in order to clear the mind after the day's worries and relieve accumulated fatigue.
In the middle of the day, at 15-16 or 18-19 hours, 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.
The Eight Pieces of Brocade exercises can be part of training in martial arts or any sport. In this case, the Ba Duan Jing exercises should be integrated into everyday training. They are performed several times during the workout. At the very beginning, after the traditional greeting (to concentrate attention and eliminate distracting thoughts), and at the end of the workout (to restore the body). The “Eight Pieces of Brocade” exercises 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, since their basic principles are the same. It is much more important that you actually understand the root of the practice and practice patiently and persistently. Each of the “Pieces” has a poetic instruction explaining the exercise and its meaning. These instructions, passed down from generation to generation, form the root and basis of each "Piece", so you must try to understand them.

The minimum number of repetitions of each exercise in the complex is 2 times. As your skill grows and your health recovers, 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 precise, you can add proper breathing.

Initial position

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

Requirements for the initial rack: in order to correctly take the starting position, you must focus on 18 basic principles that characterize the requirements for the starting position.

1. “Take a natural stance.” The feet are parallel, completely pressed to the surface, the distance between them is shoulder width. Body weight is evenly distributed on both legs. This stance helps to relax the lumbar and pelvic area.

2. “Legs slightly bent at the knees.” Usually this means a free and natural position of the legs, relaxation of the knee joint area - this creates the impression that the legs are slightly bent at the knees. But in any case, the projection of the knees should not extend beyond the line of the front of the feet. This position of the legs ensures that the following requirements are met 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 them inward, at the same time mentally “pushing” your knee joints upward. Rounding the perineum helps facilitate the circulation of Qi.

4. “Retraction of the anus” – press with light physical effort obturator muscles anus, slightly pushing the buttocks (but not the pelvis) forward. Thus, you ensure the closure of the “Hui-yin” point in the lower Dantian area.

5. “The stomach is slightly retracted.” Needs to be pulled in slightly bottom part abdomen to avoid straining the abdominal muscles when performing exercises.

6. “The lower back is relaxed.” To relax your lower back, raise your shoulders, let them drop 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 Qi energy into the lower dantian and to relax the pelvis and knees. As a result of long-term practice, this will help increase the mobility of the sacral bone and thus help increase the volume of the lower Tan Tien area.

7. “The pelvic area is relaxed.” Relax areas hip joints and buttocks, which will ensure freedom of movement in the lower body. You can relax the pelvic area similar to the movements when relaxing the lower back.

8. “Chest is relaxed.” Relax the muscles of the chest and rib cage, “pulling in” the upper part of the chest without tension and slightly rounding the chest in the lower part, this will increase its volume.

9. “Back muscles are relaxed.” Straighten your back freely so that your spine is strictly vertical. 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, anteromedian and posteromedian meridians.

10. “Shoulders slumped.” Relax shoulder joints, freely “dropping” them vertically down, thereby relaxing your muscles shoulder girdle and neck.

11. “Elbows slightly bent.” Slightly bend your elbows and imagine that there are weights hanging from their tips that are slightly pulling them down. If you do not “lower your shoulders” before creating this figurative representation (we wrote about this in the previous paragraph), then unpleasant sensations may occur in the joint area.

12. “The armpits are empty.” Extend your elbows slightly to the sides with light force, avoiding moving your shoulders forward or upward. The areas of the armpits become rounded, and there is a feeling of “emptiness” in them. “Empty armpits” promotes unhindered circulation of energy in upper limbs and in the opposite direction.

13. “Wrists relaxed.” Relax your hands in the area of ​​the wrist joints, relax your hands (while your 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.” The closure of the tip of the tongue with the upper alveoli (tubercles above the upper teeth) closes the anteromedian and posteromedian meridians into one chain, ensuring 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 cleanse the body thanks to the enzymes contained in saliva and stimulates the digestive function. In Chinese medicine, saliva is considered not only a “cleansing” substance, but also a “nutritious” 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 is simply directed forward. “Covering the eyes” helps to concentrate the mind.

16. “Keep your head straight” or “Hang your head by the crown.” Keep your head straight, level, with the Bai-hui point on the top of your head facing upward. In Chinese qigong practice, it is believed that this ensures better interaction of the Bai Hui point and, accordingly, the posterior median meridian with the “heavenly Qi”. A straight head position ensures that your torso is straight. The Bai Hui point is thus located in a straight line with the Hui Yin point in the perineum, which ensures the circulation of Qi between the upper and lower areas of the Dan Tian.

17. “Cheeks are picked up.” This implies at the same time a slight tuck of the chin (thus the Bai-hui point on the top of the head is directed vertically upward), relaxation of the facial muscles 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 bottom to top will help not only achieve the correct starting position before performing exercises, but concentrate, relax, get rid of extraneous thoughts. Avoid unnecessary muscle tension; the stance should be as comfortable as possible for you.

Possible mistakes: requirements such as “hanging the head by the crown”, “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 arms, 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 length of time you stay 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 and suffer 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 is, in a sense, universal for various sets of Chinese qigong gymnastics exercises performed in standing positions. Almost all exercises in this complex begin with it. The main goal of the initial position is to prepare our body for the regulatory effects of exercise.

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

Thanks to this, the effect of performing the complex will be stronger. Before performing each exercise, take the initial stance. When there are difficulties in learning the exercises of the complex of 8 pieces of brocade, you can first simply stand in the initial stance. It corresponds to “standing up” in qigong. First of all, it contributes to the production correct technique body when standing, relaxation of the whole body and the transition of Qi to the lower dantian. The body comes into a state of readiness. And then it is easier and more effective to perform the movements of the complex.

Video - Starting position

First piece

“Use two hands to support the sky and adjust the triple heater”
Both hands support the Sky to regulate Sanjiao (Triple Warmer); Sanjiao allows Qi to flow freely and smoothly, diseases disappear. Turn your palms towards the sky and raise both arms. Straighten your chest, straighten your lower back. Stand up straight and freeze. Exercise for a long time, your body will become strong and you will be happy.

Technique: We take the initial stance. In the first phase of the exercise, the fingers of the hands are connected to each other, the edges of the palms are located opposite the Qi-hai point, at the level of the lower tan tien.

Then, while inhaling, along the midline of the body, both arms rise (as if lifting a load) to the chest. When the palms reach the level of the middle dantian (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 moves forward into the distance. It is important that you do not lift your hands up rib cage and shoulders. The centers of the palms should be level (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 they take root many meters down). The spine should be taut, but not tense. In this position, the breath is held for 1 - 3 seconds.

Then, as you exhale, the fingers untwist, the palms fall down, as if hugging something with your hands. Bend your knees slightly. We return our palms to their original position at the lower dantian.Then the hands intertwine again and we continue the exercise.

Possible mistakes: V o lead time 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 upward so that their centers are projected onto the top of the head. The spine should be straight, but not tense. A mistake is bending the body forward or bending strongly backward with protrusion of the abdomen. The position of your body should be absolutely straight, your buttocks should be slightly tense, your head and arms should be pulled toward the sky, and your legs should be pulled toward the ground. Due to this, we stretch, and you should feel this stretch through the spine.

Another gross mistake in this phase of the movement is the arms being too stretched upward and tense, as well as the legs being fully straightened at the knee joints. When you fully straighten and tense your arms, the channels become clamped (in this case in the elbows and knees), and the Qi energy cannot circulate freely further. Another mistake is to force the lower abdomen forward. To prevent this from happening, you need to apply back outer part hips, rather than trying to pull in your stomach.

Purpose and result: In the first exercise of the complex, we first adjust the “triple heater”. The “triple warmer” meridian 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 Heaters are responsible for respiration, nutrition and excretion respectively. Therefore, the “triple warmer” is a meridian that regulates all internal organs. We place it in the first place, thus, when performing a health complex, we first regulate the entire body as a whole. When the hands rest upward at the extremity of the “triple warmer”, a feeling of numbness and expansion appears in the little finger and ring finger. That is, the same effect appears here as with acupuncture. If you perform the form of movement correctly and breathe correctly, then a very clear feeling of Qi energy will appear. As soon as the sensation of Qi appears, a healing effect immediately occurs.

In addition, by stretching out towards the sky and resting his feet on the ground, a person seems to connect Heaven and Earth, becoming one with them. Exercise increases lung capacity. Activates blood circulation and energy circulation in internal organs. Increases mobility and flexibility of muscles and ligaments. Prevents diseases in the shoulder and neck area. 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 - First piece of Ba Duan Jing

Second piece

“Pulling the bow left and right is like shooting a golden eagle.”
Pull the bow left and right, as if shooting at a golden eagle. Both arms are strong and strong, strengthen your kidneys and lower back. Bend your elbow at shoulder level, the mind tries its best to pull. The arrow of the hand is aimed at the target, peer with your eyes. Ride your horse and squat to increase your strength.

Technique: shift your body weight to the right and take a step to the side with your left leg, bend your knees and lower yourself into the “rider pose” (Ma-bu). Let's take a closer look at 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 thrown 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 parts of the foot. The pelvis is slightly higher than the knees, the knee does not go beyond the toe, the pelvis is tucked. Make sure your buttocks are tucked in and your back is absolutely straight. It affects the kidney area and enhances the circulation of Qi in these organs of our body, and also strengthens the lumbar region. Ideally, the thighs should be parallel to the surface, but initial stage training, do not try to get as low as possible into the stance; when performing this exercise, it is very important to maintain a straight back position. As we inhale, we raise our arms to chest level, the left hand inside with the palm facing the chest, the right hand outside with the palm facing the chest. Palms do not touch. The gaze is directed straight.

The second important point is that any movement in the Ba Duan Jing exercises must begin with working with the lower back, that is, in order to achieve overall 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 at the lower back, but with the same position of the hips and buttocks.

The right hand is clenched into a “leopard paw”. On the left hand, the middle, ring and little fingers are clenched, the index and thumb are open. As you exhale, the left hand goes to the left, the left hand is straightened and raised at shoulder level, reaching back behind the back. When you extend your hand to the left, you first need to 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. We stretch the chest with force, on the back the shoulder blades come closer to 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 “pulling the bow” (in the left hand - the bow itself, and in the right - the string), the hands should be positioned horizontally at shoulder level. If you raise the elbow of your right hand above the required level, excessive tension will arise in the upper part of the body; if you lower your 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 should be performed simultaneously, as when drawing a real bow. You need to mentally imagine (or better 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, opening both arms. As you inhale, raise your right arm in an arc to the level of your right shoulder, fingers pointing upward, palm tilted forward. Spread the fingers of your left hand, palm tilted back. The gaze is directed to the right palm. Shift your body weight to the right. As you exhale, bring your legs together. Lower your hands to the level of your stomach, palms facing up, fingers facing each other. The gaze is directed straight.

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

If you extend your arm too far to the side or strain it too much, the Qi circulation will end at the point of tension, that is, at the elbow, since the free circulation of Qi energy will disappear. Accordingly, there should not be any excessive tension. In addition to the two mistakes described above, a third may also occur - if, when trying to sit in a low stance, you tilt your body or shoulders forward too much, the free circulation of Qi energy along the spine will be disrupted. Therefore, your body should be like a cross, the vertical line of which goes along the spine, the horizontal line - exactly through your 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 hand extended to the side, 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 the movements is performed correctly, then a feeling of numbness and expansion appears in these fingers. These two fingers belong to the lung and colon meridian. These two meridians complement each other. When we train the lung meridian, we thereby train Qi energy. Therefore, the second exercise is aimed at training Qi. If the Qi energy is not enough, then there can be no talk of anything else. Therefore, Chinese medicine says that there should be enough Qi and blood. And Qi is the leader of the blood. Therefore, after adjusting the triple heater, you 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 problems in the neck and shoulder area. Strengthens the muscles of the forearms, arms and legs. Increases mobility and flexibility of the joints of the fingers and hand.

Video - Second piece of Ba Duan Jing

Third piece

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

Technique: in the initial position, the hands are located at the level of the lower dantian. Both palms inside turned up. You need to imagine an inextricable connection between the palms.

As you inhale, the left hand, with the edge of the palm facing you, begins to rise upward along the anteromedian meridian. The right hand remains in the same position for now. Having passed above the middle dantian, the left palm turns around and pushes upward. At the same time, the right palm moves from the lower dantian to the right thigh and presses down. The palm is facing down with the inside of the palm facing forward. We straighten our knees and straighten our legs at the end. During pushing and pressing, attention is concentrated on the palms. The chest opens and moves forward a little. The Bai-hui point tends upward. At the end, hold your breath while inhaling for 1-3 seconds, and it feels like your right hand is resting on the ground and wants to push it away, and your left hand is resting on the sky and pushing away from it.

After pushing at the top and pressing at the bottom, relax your arms at the same time. Then, as you exhale, 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 closer to chest level. We bend our knees slightly. When your hands reach the desired level, change their position and push at the top with your left hand and 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 dantian are facing upward, and the eyes are looking straight.

Possible mistakes: The mistake is to over-tension the arms while moving up and down; the arms should not tremble from excessive muscle tension. To understand with what effort you need to raise your arms, create the following figurative idea: your hands are inextricably linked with a gymnastic rope and the tension with which you raise your arms should correspond to the stretching of this rope, but no more.

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

The spine compresses and unclenches, mobility improves. The functioning of the stomach and gastrointestinal tract as a whole improves. A chest massage is performed.

Video - Third piece of Ba Duan Jing

Fourth piece

“Looking back, ward off five ailments and seven injuries”
Five weaknesses and seven damages: wait and see how they disappear; train long, train long, tendons and bones are strong. Weakness damage (from overexertion) - all because the internal organs are weak. Puff out (straighten) your chest and turn your neck so you can see clearly from behind. Keep your lower back, support your chest, keep your body straight. Particularly effective in treating internal injuries.

Technique: from the starting position, while inhaling, smoothly straighten your knees, lower your arms and at the same time spread your arms to the sides, turning them with your palms to the sides, palms looking outward as you move, in the final position, palms are turned to the sides, fingers are open, attention to the middle finger of each hand, the hands seem to rotate around the middle fingers.

At the same time, we stretch the body up, without rising on the toes, and turn the head back and to the left. You should imagine as if 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 top of the head, but on the central point of the foot - Yongquan.

Inhale hold for 3 seconds. You must “drive” the physical energy of Qi from the lower dantian to the feet. In the phase when your arms are fully straightened, 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, gently turn your head forward. The hands are turned back to the position with palms up at the dantian, palms not close to each other. The knees bend slightly. The rotation of the head and arms ends simultaneously.

From the starting position we repeat in the opposite right direction.

When performing this exercise, it is necessary to very clearly distinguish between the moment of tension and the moment of relaxation. By moving your arms and turning your head, you release tension. This must be done quickly and sharply. When tension is released, you seem to “shrink”, freeing yourself from the “tight” position of your body. Relaxation should occur not only in the torso area, but also the palms, which were tense, should relax and squeeze slightly.

Possible mistakes: The main mistake is turning the body in the direction of movement. You should only turn your head back; your body and shoulders remain in place. Another mistake is the position of the palms while turning. You cannot raise your arms above your waist, as it is believed that the energy of the heart should not flow into the legs. We “drive” energy into the legs from the lower dantian; Raising your palms above this area is a gross mistake.

One more thing to consider important point– You can’t stretch your torso up too much. To avoid any unpleasant sensations, perform the movements smoothly.

Purpose and result: If the renmai and think meridians are cleared, then diseases do not arise. 5 weaknesses and 7 damages is a general name for common diseases. It does not specifically indicate any disease. This exercise seems very simple. But if you correctly perform the form of this movement, following your breathing, the Renmai and Think meridians will very quickly be cleared. The Renmai meridian is located in front of the body exactly in the middle, and the Think meridian runs from top to bottom in the center of the back. If the renmai and think meridians are cleared, then the connection of the “small celestial circle” automatically occurs. In ancient times they said: “If the “small heavenly circle” is connected, then diseases do not appear.” Therefore, if this exercise is performed well, all common diseases will be cured. This is the function of this exercise.

Exercise regulates the functioning of the heart, spleen, liver, kidneys, and lungs. Relieves stress caused by anger, excitement, sadness, fear. Improves blood circulation in the neck and brain, relieving the nervous system. “Chest opening” moves the thoracic and abdominal cavities. In combination with turning the head, it strengthens the muscles of the neck and shoulders. Shifting your gaze from side to side relieves eye fatigue.

Video - Fourth Piece of Ba Duan Jing

Fifth piece

“Rotate your head, wave your tail, eliminating the heat in your 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, conquer it with Iron Lungs. Brushes press on kneecaps, download and wave. Blood flows smoothly, many benefits. If your muscles and tendons are cramped, your legs hurt, and your body is numb, still stretch and press with force, don’t waste time.

Technique: From the starting position, step to the left with your left foot, knees bent. As you inhale, your arms quickly describe a semicircle from the sides: they rise above your head through your face with your fingers down.

As you exhale, we sit in the “rider pose” Ma-bu: legs two shoulder-width apart, the pelvis slightly higher than the knees, the knee does not go beyond the toe, the pelvis is tucked 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 at the top, the lower dantian is down, the lower back is relaxed.

As we inhale, we rise slightly. Shift your body weight to the left and tilt your torso to the left and forward, pressing your palm firmly against your left knee. When you “press hard” on your knee, you compress the lung on that side while relaxing and opening the lung on the other side, causing the lungs to work like a bellows. The gaze is directed to the left foot. We feel the right side stretching. Inhale hold for 1-3 seconds.

As you exhale, 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 is stretched, 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 one straight line.

Shift your body weight to the left, straightening your torso and taking the 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: When performing body turns, the mistake is only an isolated lowering of the shoulders down. The movement should begin with movement of the lower back. You have to imagine yourself dodging something. When performing this exercise, precise control over the tension and relaxation of the body is very important. If you strain your back too much in the final phase of the movement, you will pinch the posteromedial meridian in the area of ​​the seventh vertebra, and your Qi energy will stop circulating freely, moreover, it will go into the spine. To prevent this from happening, you need to move your shoulder and shoulder blade down without straining your spine, and point your elbow outward. You should feel a stretch diagonally - over the shoulder at the top and the opposite leg at the bottom (for example: right shoulder - left leg).

Purpose and result: strengthening the kidneys. This exercise is complex and time-consuming. If there is not enough Qi in the dantian, then it cannot be performed. The technical requirements for performing 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 perform this exercise. By performing the previous 4 exercises, common illnesses should be completely cured. And the next 4 exercises of the complex are aimed mainly at strengthening the body. When performing the exercise “Twist your head, swing your tail, eliminating the fire in your heart,” in addition to a low stance in the stance, there is also a requirement to look at the toe of the opposite foot. This actually means concentrating on the Yongquan point. Concentrating on the Yongquan points and the bladder meridian helps 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 get rid of excess 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 gain lightness. Exercise develops the ability to relax, improves the movement of blood and Qi, and promotes their renewal.

Video - 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 lower back are strong, the whole body is strong. Bend your lower back and plant your feet. This is the most effective way to strengthen muscles, tendons and bones. Once down, once up life force increases significantly. This - The best way avoid colds.

Technique: From the starting position, while inhaling, raise your arms first in front of you, then above your head. Fingers point forward, then upward. Elbows are straight, gaze is directed straight.

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

As you inhale, the torso and arms rise up. Elbows straight, palms facing forward, gaze straight. After performing this exercise, the knees are slightly bent, the hands are placed in front of the stomach, the stomach and hips are relaxed. Palms point down, fingers straight, gaze straight.

Possible mistakes: The most important thing when performing this exercise is to avoid unnecessary tension. If you relax your body correctly, you can easily bend forward. It is a mistake to bend your knees while bending your body forward; it is also undesirable to force yourself down. The exercise must be performed smoothly and relaxed.

Purpose and result: strengthening the kidneys. By moving the body back and forth, the hands reach the Yun Men points on the lower back, the area located directly opposite each of the kidneys). This exercise strengthens and heals the kidneys. We have already talked above about strengthening the spleen and stomach. The spleen and stomach are the source of post-heavenly Qi, and the kidneys are the source of pre-heavenly Qi (energy that comes from parents). If the source of post-heavenly Qi is relatively healthy, then you will practically not get sick. And if the kidney qi is filled with pre-heavenly qi, then you become strong and strong. The peculiarity of this exercise is that when moving forward or backward, you do not need to bend your torso, the body should be straight, then it will be possible to guarantee that the Qi will be in the dantian. When performing the exercise, the hands move from the Ming Men points down along the bladder meridian. Then the hands return to the dantian. From the Dantian, 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. Good impact appears on the muscles around the spine. Prevents and cures chronic diseases of the genitourinary system.

Video - Sixth Piece of Ba Duan Jing

Seventh piece

“Punch with your fists, stare angrily to develop your Qi and strength.”
Crank your fist with a fierce gaze to strengthen Qi and Li; the body and mind are healthy, the vital spirit is comfortable. Saddle your horse and squat, strengthening your chest. Hold your fist or strike with your palm with more force. Left and right, two hands grab in turn. Grab it, hold it, furious eyes, use Li and Qi.

Technique: from the starting position, while inhaling, the body weight is transferred to the right leg. Left leg takes a step to the side, forming a Ma-Bu stance. Clenched fists lie at the waist. The “eye of the fist” looks up. Look straight. The gaze should be furious, concentrated at the point in space where the blows are struck.

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. Punches are delivered using energy from the ground, which rises in a wave through the legs and is redirected into the blow by the lower back.

As you inhale, the left palm turns in a circle to the left, the thumb is at the top. The palm is gathered into a fist: the thumb is pressed first, then the rest are gathered, the thumb inside. The fist is clenched quite tightly. Teeth clenched, eyes wide open and protruding, toes gripping the ground tightly. The work of the three yin and three yang meridians of the arms and legs is stimulated. The fist also returns as you inhale to the Zhang-men point (at the left rib). Look straight.

Possible mistakes: typical mistake When performing the exercise, the trajectory of the fist to strike is incorrect. All blows must be thrown forward and not to the side. It is also very important to maintain correct position bodies in the Ma-Bu pose.

When practicing the exercise, first concentrate on the fierce gaze, and not on the blow; perform the blow only when you imagine the movement of Qi from the ground along the legs to the lower back. Otherwise, you'll just be throwing regular punches.

Purpose and result: training of internal energy Qi. The name of this exercise comes from ancient times, and we do not change it. The so-called angry look does not mean frowning and rolling your eyes. This means concentrating your energy and raising your spirit. We clench our fists and do not use an open palm, because if we train well in this exercise, there will be enough internal Qi energy in the body and if we then use an open palm, the internal energy will be easily lost to the outside. That's why we use our fist. Your energy will increase, and at the same time it will not be emitted outside. So this exercise actually trains your inner energy. Once you have mastered this exercise, it will correspond to the so-called emission of force in the internal schools of Wushu. It can also be used in medicinal purposes to release energy outward. Our goal is to strengthen the body, so we train the internal energy of Qi and do not emit it.

The liver is connected to the eyes. Therefore, a gaze stimulates the energy channels of the liver, improving blood circulation in it, and promotes 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 “manager” of tendons and muscles, so its improvement helps strengthen muscles and increase strength.

Video - Seventh Piece of Ba Duan Jing

Eighth piece

“Rise on your toes seven times, eliminating 100 diseases”
Seven disorders and hundreds of diseases disappear and are left behind; hundreds of diseases are caused by weakness of the body. You lift your feet - the achievement cannot be described in words. Head up, press down to reach your toes. Keep your lower back, keep your chest, move up and down. Effective for getting rid of ailments and treating diseases.

Initial 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 tucked. Hands are placed loosely along the hips. Keep your head straight, gaze directed forward.

Technique: As you inhale, we rise onto your toes, while your hands apply light downward pressure. When we go up, we need to kind of rest our baihui point up. At the top we stop for a while. We feel the balance. When you transfer your body weight to your toes, create the following figurative idea: as if you are being slowly lifted from above by the top of your head, tying it to the sky, and at the same time you are being gently pushed from below under your buttocks. You should feel the energy circulating along the spinal column that makes you straighten up.

As you exhale, the heels drop sharply down, as if falling, easily hitting the floor. Hands are relaxed. When performing this movement, you should focus your mind on your heels. The body is completely relaxed. This way we do it 7 times. We make movements slowly. With one inhalation and exhalation, Qi makes a full large revolution in the body along the great celestial circle. With the first movement you stimulate Qi and push energy from bottom to top. With the second movement, when you energetically, forcefully lower yourself onto your heels, you push energy from top to bottom.

Possible mistakes: Loss of balance, raised shoulders.

Purpose and result: cleansing channels and blood vessels, filling with energy and blood.
100 diseases is a general name for all diseases, which means that if we train in this exercise, we will hardly get sick. We have already mastered 7 exercises. This last exercise of the complex seems very simple. The heels rise up. But when the heels go up, the toes are loaded. The baihui point at the top of the head is directed upward. In this case, the tongue from the initial stance slightly rests on the upper alveoli. Then the body lowers down, the whole body is relaxed. The Qi then goes down. Then again when we go up, the Qi from below rises up again. Thus, the “great celestial circle” is connected. When moving around the great celestial circle, Qi energy must pass through all 4 limbs. Therefore, the exercise involves both hands as they press down, as well as the toes and heels. When we go up, our hands press down, then we relax, going down, our fingers are involved here. By doing this exercise well, the Qi is stretched and can gradually move 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 the body will have greater resistance to disease. Here the overall effect of the entire complex of Eight Pieces of Brocade is manifested.

Video - Eighth Piece of Ba Duan Jing

Final form

"Gathering Energy"

Technique: From the starting position, slightly bending your elbows, place your palms on the lower dantian (approximately 5 cm below the navel). For men, the right hand covers the left. For women it’s the opposite. The gaze is directed straight. You need to calm down and return your thought to the lower dantian. Following the thought, Qi will also come there. Finally, the arms fall freely along the body, palms lightly touching the outer thighs. The gaze is directed straight. Breathing is natural, the body is relaxed. Air and energy are directed to the dantian.

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

Purpose and result: this piece allows you to successfully complete the execution process by collecting the energy “accumulated” during 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 its normal state.

Video - Final Form of Ba Duan Jing

Conclusion

IN Chinese qigong there are many different styles, or schools, coming from different sources. Some styles, created by ancient scientists and now widespread among people, are intended for health purposes. Other styles developed by Chinese doctors are therapeutic. Still others are the property of Buddhist and Taoist religious schools and should help their adherents achieve immortality. The Ba Duan Jing style, which is presented in this article, was created in order to not only improve and maintain health, but also prolong life. Once you get acquainted with the "Eight Pieces of Brocade", you will find that it is very simple, but effective method health promotion. You will also notice that, unlike the routines 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 correctly understand the nature of Qi and improve their health. This simple qigong complex will help you improve your health and achieve inner harmony.