Baduanjin, originating in the Northern Song Dynasty over eight hundred years ago, is one of China’s traditional guiding and health preservation exercises. Ancient people metaphorically described this set of movements as a “brocade,” not only because its movements are graceful and smooth like silk, but also because its exquisite arrangement and remarkable effectiveness make it a proven remedy for illness prevention and health enhancement. Composed of eight independent and complete movements, each with its own focus, Baduanjin promotes blood circulation throughout the body and strengthens physical health, earning it the reputation of the “thousand-year longevity exercise.”
Practice Method
Baduanjin requires no equipment, is not limited by location, is easy to learn, time-efficient, and highly effective, making it suitable for people of all ages and genders. Below are the eight movements of Baduanjin and their practice essentials:
Raising Hands to Regulate the Three Heaters
Essentials: Gradually lift both hands from the sides of the body to the top of the head with palms up, forcefully lifting upwards while simultaneously raising and lowering the heels. This movement helps regulate qi and blood circulation, alleviating fatigue and weakness.
Drawing the Bow to Aim at the Eagle
Essentials: Cross wrists in front of the chest and then simulate drawing a bow and arrow, alternating between left and right. This movement stretches meridians, regulates lung qi, improves lung capacity, and strengthens lung function.
Regulating the Spleen and Stomach with Single Arm Lift
Essentials: Lift one arm upwards while pressing the other arm downwards, alternating sides. This movement, through lifting and pressing, expands the chest, opens the shoulders, straightens the lumbar spine, and regulates the qi and blood of the spleen and stomach.
Turning the Head and Looking Behind to Alleviate Five Strains and Seven Injuries
Essentials: Twist the body left and right, with the gaze following behind. This movement enhances heart and lung function, clears the Ren and Du meridians, and relieves shoulder and neck pain.
Shaking the Head and Tail to Eliminate Heart Fire
Essentials: Twist the body around the waist, with the head shaking accordingly. This movement helps remove heart fire, improve organ function, and promote sleep.
Climbing Feet to Strengthen the Kidneys and Lumbar Region
Essentials: Bend forward, reach the feet with both hands, and then slowly straighten up. This movement strengthens the kidneys, clears meridians, regulates qi and blood, and promotes growth and development.
Fist Clenching and Angry Gaze to Increase Strength
Essentials: Clench both fists and gaze fiercely, alternating between left and right. This movement increases strength through fist clenching and angry gazing.
Jumping Backwards Seven Times to Eliminate Hundred Diseases
Essentials: Stand upright with feet together and jump backwards seven times. This movement promotes physical and mental health, aiding in the elimination of various illnesses.
Practice Tips
Warm-Up: Before practicing Baduanjin, it is advisable to perform warm-up exercises such as jogging or stretching to prevent injuries.
Breathing Coordination: Beginners can focus on movements first and gradually incorporate breathing techniques as they become proficient. Breathing should be natural, even, and deep.
Practice Frequency: It is recommended to practice twice a day, once in the morning and once in the afternoon or evening. Repeat each movement 6-8 times, adjusting based on personal comfort.
Cooling Down: After practice, perform appropriate cooling-down exercises, such as gently tapping the head, rubbing the ears, or percussing sore areas, to help the body relax and recover.
As a traditional Chinese fitness exercise, Baduanjin not only enhances physical strength and prolongs life but also harmonizes body and mind, relieving stress. In today’s fast-paced modern life, take time to practice Baduanjin and allow your body and mind to relax and nourish.