The following must-learn Ba-Duan-Jin and Yi-JIn-Jing, two of the most acclaimed Qigong and health exercises in china, will be used as warm up drills and Pai-Da Gong (Flap Exercise) will be used as cool down drill in our regular classes.
Ba-Duan-Jin: The Eight-Piece-Brocade Qigong
Names of eight movements:
1. Pressing the Sky with Two Hands to Regulate the Sanjiao (Triple Burner).
2. Drawing the Bow to Each Side as though Shooting a Hawk
3. Separating Heaven and Earth to Regulate the Spleen and Stomach
4. Turning Head to Look Back to Relieve Five Strains and Seven Injuries.
5. Shaking Head and Tail to Get Rid of the Heart Fire.
6. Bouncing on the Toes to Dissipate Diseases
7. Punching with Angry Gaze to Build Up Physical Strength.
8. Touching the Toes with Both Hands to Strengthen the Kidneys and Waist.
Quotations:
“The eight brocade is one of the most widely practiced classic exercise sets in China, which can be dated back over 1,000 years. Its long existence has resulted in its adoption by a diverse collection of practitioners, which has lead to numerous variations. This set of excises is often practiced with Qigong. The movements provide a comprehensive system of excise for people of all ages, toning up muscles and stimulating the flow of qi throughout the body. People are advised to perform it vigorously when in good health, to help build up the strength and suppleness. But if you are in illness or in later years you should practice more gently. It is widely regarded as the initial form set for any qigong or martial arts new practitioners. Every movement is designed to regulate or strengthen organs or bowels.”
- DaMo Qigong and Wudang KungFu
“The theory and movements of Wudang Badunjin is thorough; it is safe and easy to learn, and has a wide application on medical cure. Externally, it exercises the skin, muscles, tendons and bones; internally, it strengthens the organs, improves the circulatory system, and consolidates the spirit of well being. Its movements involve breathing naturally, and are smart & light, continuous and lively, elegant and beautiful, stretchy and graceful, alternating relaxing with tightening, synchronizing harmoniously, can be fast or slow but with distinct rhythm, can be complicated or simple, active or quiet, and cohere the opening with the closing. It stresses on the mutual use of toughness and gentleness, the training of the internal and external body parts, the merging of activity and quietness, the balancing of the left and the right, the top and the bottom, alternating the real and the virtual, and nourishing both the body and the spirit. The amount of exercise and the length of the practice session can be adjusted anytime, and it can be practiced alongside with other exercises. Age, sex, body nature, location, equipment, time, season, etc do not restrict the practice. It can be practiced individually, with the whole family, or with a group. The all-encompassing effect and value of its body-strengthening and medical aspects is evergreen.”
- Wudang Mountain Badunjin Qigong
Yi-Jin-Jing: Changing Tendons Method
Names of twelve movements:
1. Opening Posture
2. Wei Tuo Presenting the Pestle (Form One)
3. Wei Tuo Presenting the Pestle (Form Two)
4. Wei Tuo Presenting the Pestle (Form Three)
5. Plucking Stars in Exchange of Big Dipper
6. Pulling Nine Cows by Their Tails
7. Displaying Claws and Spreading Wings
8. Nine Ghosts Drawing Sabers
9. Three sections of body sinking to the Ground
10. Green Dragon Extends Claws
11. Hungry Tiger Springing On Its Prey
12. Bowing Down in Salutation
Quotations:
The basic purpose of Yijinjing is to turn flaccid and frail sinews and tendons into strong and sturdy ones. The movements of Yijinjing are at once vigorous and gentle. Their performance calls for a unity of will and strength, i.e. using one’s will to direct the exertion of muscular strength. It is coordinated with breathing. Better muscles and tendons means better health and shape, more resistance, flexibility, endurance, and is obtained as follows:
- postures influences the static and nervous structure of the body
- stretching muscles and sinews affects organs, joints, meridians and Qi
- torsion affects metabolism and Jing production
- breathing produce more and better refined Qi
- active working gives back balance and strength to body and mind (brain, nervous system and spirit).
Yijinjing unifies in fact Yi (intention) with Li (strength), consciousness (yang) with muscular force (yin). The mind is free from thoughts, has a correct and well-disposed attitude, the breathing is harmonious. Internal and external movement must be coordinated, like movement with relaxation. Externally must be fortification; inside must be purification; unifying matter and spirit.
"Yi Jin Jing (Tendon-Muscle Strengthening Exercises) is a health and fitness exercise handed down from ancient China. In Chinese yi means change, jin means "tendons and sinews", while jing means "methods". This is a relatively intense form of exercise that aims at strengthening the muscles and tendons, so promoting strength and flexibility, speed and stamina, balance and coordination of the body.
This exercise pays great attention to the coordination of movements, respiration and mind so as to guarantee that qi circulates freely and smoothly. As with most exercises, there is an enormous variety in form, the most popular being the "12-postures of Changing Tendons" devised by Pan Wei in the Qing dynasty (AD 1644-1911).
Health Qigong--Yi Jin Jing features extended, soft and even movements displaying a graceful charm, and it puts focus on the turning and flexing of the spine, thus invigorating the limbs and internal organs. These movements have been proved to be able to improve health and fitness, prevent diseases, lengthen life and improve the intellect. In particular, practice of the Yi Jin Jing exercises has very impressive effects on the respiratory system, flexibility, balance and muscular strength. It can also prevent and cure diseases of the joints, digestive system, cardiovascular system and nervous system.
From a country where a thousand years are still considered recent history, Yi Jin Jing is truly an ancient art. Based on fragments of historical records, this health exercise was introduced in China more than 3000 years ago. Developed and refined through the ages, Yi Jin Jing, for so long shrouded in mystery, has finally made it to the 21st century in its full glory.
Benefits: 1) Yi Jin Jing exercises has very impressive effects on the respiratory system, flexibility, balance and muscular strength. It can also prevent and cure diseases of the joints, digestive system, cardiovascular system and nervous system. 2) It strongly engages the practitioner’s muscle force; this is why one can achieve noticeable results like increased muscle tone and stamina in quite a short time. 3) Those who are desk-bound, spend too long in front of the computer or TV, driving etc., can greatly benefit from the YiJin, as they counter the negative effects of a sedentary and physically inactive lifestyle. 4) It improves body posture and correcting postural and joint problems. Importantly, when learned correctly, it can help undo the negative side-effects often experienced following incorrect practice of various QiGong or Meditation techniques. YiJin is a tonic for the body and mind that lead to an improved energy, physical fitness and strength."
Pai-Da Gong: (Flap Exercises)
- Flap two arms (four sides)
- Flap two legs (four sides)
- Flap ribcages
- Flap front
- Flap back
- Flap conception channel
- Flap Qihai and Mingmen cavities
- Flap two shoulders (Jien Jin cavity)
- Flap neck (DaZhui cavity)
- Cross flap Jien Jin and Mingmen cavities
- Comb hair
- Try wash face
