Sunday, December 28, 2008
The 8 Pieces of Brocade
The 8 Pieces of Brocade is a short Qigong form I often use in both workshops and classes throughout the Triangle region of North Carolina. At Meadowmont in Chapel Hill we often use this form as a warm-up, as it offers many wonderful health benefits such as balancing the five essential organs, as well as providing us with some stretching.
I am posting this outline mostly as an aid for my previous students that enjoyed this form, so they can refer to it. I will certainly be teaching it as part of a workshop in 2009 in Cary, Raleigh, Durham, or other areas close to the Triangle.
The 8 Pieces of Brocade
Ba Duan Jin
Shaolin Version
Stand in Wuji posture
Opening:
• Raise the palms to join the Qi together
• Raise the palms slowly just like lifting the Sun
• Join the hands at the point of the Bahui
• Drop the hands to the chest and exhale slowly to regulate the internal organs
• Release hands to your sides. Draw the hands back up to the level of the lower dan tian and hold in position with palms facing up. (Men should have left hand on top of right, women right hand on top of left).
Form 1 (8 times)
Uphold Heaven with the hands to alleviate the Sanjoa
Lift all your Qi out to the world. Bring hands to bahui point
The sanjiao
In Chinese the sanjiao means the three cavities. The xin-heart and the fei-lung are in the upper jiao (the chest), and they transport qi and blood to all parts of the body in order to nourish the body. The pi-spleen and stomach are in the middle jiao (the epiastrium) and they digest and absorb food. The shen-kidney and bladder are in the lower jiao (the hypogastrium) and they control water metabolism and the storage and excretion of water. The sanjiao is also sometimes called the triple warmer organ. This is because the three body cavities are intended to control the body temperature.
Join the fingers and raise arms slowly above the head with palms facing up (inhaling). Stretch the arms and body. Let hands descend to rest on top of your head or bahui point (exhaling).
On final movement stretch arms above the head (inhaling) and release the arms to your side (exhaling). Return hands to lower dan tian position (palms facing up at lower dan tian).
This exercise helps harmonize the Earth element (spleen & stomach)
Form 2 (8 times)
Draw the bow to shoot the hawk – lungs
Step out with your right foot to widen your stance. Sweep your right arm across your body and begin shifting your weight into your right leg as your right arm begins to pull the imaginary bow string. Your left arm should extend to your left side with the first and middle fingers extended (sword fingers). You are aiming up into the sky. Switch sides by beginning to sweep the left arm across your body and shift your weight into your left leg. Pull the bow string with your left arm and extend the right. Inhale when opening & expanding, exhale when switching sides & contracting.
Close by stepping your right foot back in to shoulder-width distance. Inhale and draw your arms up on both sides. Exhale and wash down the front of your body. Return palms to lower dan tian position.
This exercise harmonizes the metal element (lungs).
Form 3 (8 times)
Separate Yin & Yang – Harmonize the spleen & stomach
Raise left hand overhead with palm up and fingers pointing inwards while pressing right hand downward with palm facing the floor and fingers pointing forward. The right hand should be slightly behind the body when fully extended. Switch and raise the right palm above the head while pushing the left palm towards the ground. Inhale when separating & stretching, exhale when contracting and switching hand positions.
On the final repetition inhale with right hand up and left hand down, exhale in position. Inhale and raise the left arm above the head, exhale while washing both hands down to the sides. Return palms to lower dan tian position.
Form 4 (8 times)
Looking backward for the prevention of consumption (tuberculosis)
Step out to the right to slightly widen your stance. Drop both hands down in front of the left leg. Sweep both arms up on the right, above the head, and down the left side (while inhaling). Twist the upper part of your body until you are facing backwards, place the left hand on the right hip and the right hand on the left hip (exhale).
Gently unwind until you are facing forward and both hands are in front of the right leg. Sweep both arms up on the left, above the head, and down the left side (while inhaling). Twist the upper part of your body until you are facing backwards, place the left hand on the right hip and the right hand on the left hip (exhale).
After the final repetition, inhale while raising the arms extended to each side. Exhale and wash down the front of the body. Return palms to lower dan tian position.
Form 5 (8 times)
Holding the fists tightly and staring with angry eyes to increase strength and eliminate anger. Practice slowly & with willpower. The punching hand passes over the hand pulling the Qi back in towards the body
Step out with your right foot to widen your stance. Curl your hands into fists and hold them at the hips. Glare as if angry. Punch with the left hand and exhale loudly through the mouth. Relax the hands and eyes, and begin drawing the left hand back towards the body (gathering Qi). Inhale as the left hand continues to pull back. Clench the fists and punch with the right hand while exhaling loudly. (My preferred method is to do four punches with each hand to the front and then four punches with each hand to the left and right sides).
After the final repetition step back in until the feet are shoulder-width apart. Inhale while raising the arms extended to each side. Exhale and wash down the front of the body. Return palms to lower dan tian position.
This exercise harmonizes the wood element or liver.
Form 6 (8 times)
Jump with toes to prevent all kinds of illness
Interlock your fingers and place the back of your hands over your kidney area (lower back). Inhale and come up as high as you can on your toes. Exhale, drop and allow your feet to bounce lightly. The hands slide down the back when coming up on the toes, and slide up the back when the heels drop to the floor. Rubbing the back aids the kidneys.
Inhale and draw your hands up the front of your body, exhale and wash down with the arms extended out to the sides. Return palms to lower dan tian position.
Form 7 (8 times)
Shake the head and wave the tail to rid the heart of excess fire
Step out with your right foot to widen your stance. Rest your hands on your thighs with the fingers on the inside of your legs. Inhale and rise up slightly in the center position. Stretch the left and lower your head towards the floor while rotating across and coming up on the right side. Reverse and do the opposite way.
After the final repetition step back in until the feet are shoulder-width apart. Inhale while raising the arms extended to each side. Exhale and wash down the front of the body. Return palms to lower dan tian position.
This exercise harmonizes the fire element or heart.
Form 8 (8 times)
Hold the knees with two hands to strengthen the kidneys
Join the fingers together and inhale while drawing your hands up to just below your chin. Exhale and stretch towards the toes (only stretch 70% to begin). Repeat this movement 4 times stretching a little deeper each time. Place your hands above the knees. Inhale and come half way up. Look straight ahead and try to keep the back straight. Exhale and stretch. Repeat 4 times.
Inhale and draw both hands up the front center of your body. Exhale while washing both hands down to the sides.
CLOSING
• Raise the palms to join the Qi together
• Raise the palms slowly just like lifting the Sun
• Join the hands at the point of the Bahui
• Drop the hands to the chest and exhale slowly to regulate the internal organs
• Slowly lower the hands to the level of the lower dan tian and rest your palms on your lower abdomen. For men have your right hand resting on top of your left hand. For women have left hand on top of right. Focus your attention on your lower dan tian area and deepen your breathing. Attempt to remain in this position until you feel warmth being generated in the lower dan tian area.
I am posting this outline mostly as an aid for my previous students that enjoyed this form, so they can refer to it. I will certainly be teaching it as part of a workshop in 2009 in Cary, Raleigh, Durham, or other areas close to the Triangle.
The 8 Pieces of Brocade
Ba Duan Jin
Shaolin Version
Stand in Wuji posture
Opening:
• Raise the palms to join the Qi together
• Raise the palms slowly just like lifting the Sun
• Join the hands at the point of the Bahui
• Drop the hands to the chest and exhale slowly to regulate the internal organs
• Release hands to your sides. Draw the hands back up to the level of the lower dan tian and hold in position with palms facing up. (Men should have left hand on top of right, women right hand on top of left).
Form 1 (8 times)
Uphold Heaven with the hands to alleviate the Sanjoa
Lift all your Qi out to the world. Bring hands to bahui point
The sanjiao
In Chinese the sanjiao means the three cavities. The xin-heart and the fei-lung are in the upper jiao (the chest), and they transport qi and blood to all parts of the body in order to nourish the body. The pi-spleen and stomach are in the middle jiao (the epiastrium) and they digest and absorb food. The shen-kidney and bladder are in the lower jiao (the hypogastrium) and they control water metabolism and the storage and excretion of water. The sanjiao is also sometimes called the triple warmer organ. This is because the three body cavities are intended to control the body temperature.
Join the fingers and raise arms slowly above the head with palms facing up (inhaling). Stretch the arms and body. Let hands descend to rest on top of your head or bahui point (exhaling).
On final movement stretch arms above the head (inhaling) and release the arms to your side (exhaling). Return hands to lower dan tian position (palms facing up at lower dan tian).
This exercise helps harmonize the Earth element (spleen & stomach)
Form 2 (8 times)
Draw the bow to shoot the hawk – lungs
Step out with your right foot to widen your stance. Sweep your right arm across your body and begin shifting your weight into your right leg as your right arm begins to pull the imaginary bow string. Your left arm should extend to your left side with the first and middle fingers extended (sword fingers). You are aiming up into the sky. Switch sides by beginning to sweep the left arm across your body and shift your weight into your left leg. Pull the bow string with your left arm and extend the right. Inhale when opening & expanding, exhale when switching sides & contracting.
Close by stepping your right foot back in to shoulder-width distance. Inhale and draw your arms up on both sides. Exhale and wash down the front of your body. Return palms to lower dan tian position.
This exercise harmonizes the metal element (lungs).
Form 3 (8 times)
Separate Yin & Yang – Harmonize the spleen & stomach
Raise left hand overhead with palm up and fingers pointing inwards while pressing right hand downward with palm facing the floor and fingers pointing forward. The right hand should be slightly behind the body when fully extended. Switch and raise the right palm above the head while pushing the left palm towards the ground. Inhale when separating & stretching, exhale when contracting and switching hand positions.
On the final repetition inhale with right hand up and left hand down, exhale in position. Inhale and raise the left arm above the head, exhale while washing both hands down to the sides. Return palms to lower dan tian position.
Form 4 (8 times)
Looking backward for the prevention of consumption (tuberculosis)
Step out to the right to slightly widen your stance. Drop both hands down in front of the left leg. Sweep both arms up on the right, above the head, and down the left side (while inhaling). Twist the upper part of your body until you are facing backwards, place the left hand on the right hip and the right hand on the left hip (exhale).
Gently unwind until you are facing forward and both hands are in front of the right leg. Sweep both arms up on the left, above the head, and down the left side (while inhaling). Twist the upper part of your body until you are facing backwards, place the left hand on the right hip and the right hand on the left hip (exhale).
After the final repetition, inhale while raising the arms extended to each side. Exhale and wash down the front of the body. Return palms to lower dan tian position.
Form 5 (8 times)
Holding the fists tightly and staring with angry eyes to increase strength and eliminate anger. Practice slowly & with willpower. The punching hand passes over the hand pulling the Qi back in towards the body
Step out with your right foot to widen your stance. Curl your hands into fists and hold them at the hips. Glare as if angry. Punch with the left hand and exhale loudly through the mouth. Relax the hands and eyes, and begin drawing the left hand back towards the body (gathering Qi). Inhale as the left hand continues to pull back. Clench the fists and punch with the right hand while exhaling loudly. (My preferred method is to do four punches with each hand to the front and then four punches with each hand to the left and right sides).
After the final repetition step back in until the feet are shoulder-width apart. Inhale while raising the arms extended to each side. Exhale and wash down the front of the body. Return palms to lower dan tian position.
This exercise harmonizes the wood element or liver.
Form 6 (8 times)
Jump with toes to prevent all kinds of illness
Interlock your fingers and place the back of your hands over your kidney area (lower back). Inhale and come up as high as you can on your toes. Exhale, drop and allow your feet to bounce lightly. The hands slide down the back when coming up on the toes, and slide up the back when the heels drop to the floor. Rubbing the back aids the kidneys.
Inhale and draw your hands up the front of your body, exhale and wash down with the arms extended out to the sides. Return palms to lower dan tian position.
Form 7 (8 times)
Shake the head and wave the tail to rid the heart of excess fire
Step out with your right foot to widen your stance. Rest your hands on your thighs with the fingers on the inside of your legs. Inhale and rise up slightly in the center position. Stretch the left and lower your head towards the floor while rotating across and coming up on the right side. Reverse and do the opposite way.
After the final repetition step back in until the feet are shoulder-width apart. Inhale while raising the arms extended to each side. Exhale and wash down the front of the body. Return palms to lower dan tian position.
This exercise harmonizes the fire element or heart.
Form 8 (8 times)
Hold the knees with two hands to strengthen the kidneys
Join the fingers together and inhale while drawing your hands up to just below your chin. Exhale and stretch towards the toes (only stretch 70% to begin). Repeat this movement 4 times stretching a little deeper each time. Place your hands above the knees. Inhale and come half way up. Look straight ahead and try to keep the back straight. Exhale and stretch. Repeat 4 times.
Inhale and draw both hands up the front center of your body. Exhale while washing both hands down to the sides.
CLOSING
• Raise the palms to join the Qi together
• Raise the palms slowly just like lifting the Sun
• Join the hands at the point of the Bahui
• Drop the hands to the chest and exhale slowly to regulate the internal organs
• Slowly lower the hands to the level of the lower dan tian and rest your palms on your lower abdomen. For men have your right hand resting on top of your left hand. For women have left hand on top of right. Focus your attention on your lower dan tian area and deepen your breathing. Attempt to remain in this position until you feel warmth being generated in the lower dan tian area.
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