Ba Duan Jin | Traditional Chinese Medicine | Qigong

Ba Duan Jin

Venerable Shi Guolin

Ba Duan Jin is a complete set of qi gong exercises that was passed down from ancient China. Being a major influence in the world of medicine, China is most known for using herbs and ingredients found in nature to combat diseases. Ba Duan Jin can be described as a combination of Confucianism, Buddhism, Taoism, traditional Chinese medicine and a long histor of wisdom. Ba Duan Jin is comprised of eight mo!ements that are relati!el simple and can be practiced at an place or time. "t is also eas to remember, eas to learn and eas to train. The method of training is flexible # it could be fast or slow, learned b people of all ages. Because Ba Duan Jin bases its theor and practice on Chinese medicine, Confucianism, Buddhism and Taoism, the result is that it is !er beneficial and will significantl ield positi!e health effects.

What is Ba Duan Jin? The term $Ba% in Ba Duan Jin literall means eight, which refers to the fact that it is composed of eight bod mo!ements. $Duan% means that the positi!e benefits of Ba Duan Jin can be achie!ed through the continous practice of each of the mo!ements. $Jin% means silk, and how Ba Duan Jin is similar to the exquisite luxur of silk. "n the earlier times when the method was first witnessed b the ancients, the deemed it to be one of their fa!orite techniques of exercising due to its simple et elegant nature. The eight mo!ements are graceful and flows like silk. Because the st le of the qi gong exercises is smooth and practical, that is wh it was called Ba Duan Jin.

Characteristics and Health Benefits of Ba Duan Jin The main features of Ba Duan Jin: "n the eight steps of Ba Duan Jin &igong, se!en Chinese characters represent each mo!ement. These characters are unique because each describes the general purpose and main function behind each mo!ement. The Chinese characters also contain Chinese medicine theor , which explains how the primar function of Ba Duan Jin is to help regulate internal organs and to balance in and ang. The Role Of Ba Duan Jin Ba Duan Jin is based on Chan '(en) Buddhism and traditional Chinese medicine theor . "t satisfies its goal of balancing in and ang b regulating qi, strengthening tendons and impro!ing bone

-eel to -elp =re!ent Disease . bod 'form) and spirit 'heart) together constitute an organic whole. The Ste!s of "Ba Duan Jin# .aise hand on each side to adjust the /pleen 2 /tomach 3. fourth. Health Benefits +ccording to Chinese medicine theor . The purpose of the third. The circulation of qi is essential in pre!enting diseases* according to Chinese medicine. The benefits of Ba Duan Jin are expressed through adjusting breathing to make the process of breathing smoother. mind and breathing to work in harmon b practicing Ba Duan Jin.lare 7iercel 'or +ngril ) to "mpro!e /trength and &i <. fourth. . maintain essence and preser!e qi.) These mo!ements also alle!iate pain brought upon b chronic illnesses. and sixth steps of Ba Duan Jin are primaril used to regulate the bod and qi. "n order for us to be health . an indicator of good health is the unison and balance of the human bod and spirit. The importance of the first two steps is that it helps adjust and regulate qi in the bod . it is much easier to pre!ent diseases than it is to cure existing ones. This harmon of bod and spirit is what we need to achie!e in order for us to remain or become health . /wa the -ead and /hake the Tail to help get rid of the $5in#-uo% / mptoms 6. which is the extremit of in 'cold) !ersus the extremit of ang 'hot. gain spiritual culti!ation and e!en promote longe!it . strengthening muscles and tendons to make the bod more flexible and the unison of mind and bod . Two -ands -old the 7eet to /trengthen the 8idne s and 9aist :. the most important feature is to promote circulation 'raising. This unison is what we should aim to achie!e when practicing kung fu. The regular practice of Ba Duan Jin will help bolster our spirits.strength.. Clench the 7ists and . Two -ands . The mo!ements will help treat internal and external damage to the bod including regulating inner health b balancing the Chinese medicine theor of $cold and heat%. Turn head back to help pre!ent diseases and injuries 4. The se!enth and eighth steps are strong mo!ements specificall used to control the flow of qi into the dan tian. Through the practice of Ba Duan Jin. These three elements are connected due to the fact that the are all dependent on each other. we must train our bod . "n the first and second mo!ements of Ba Duan Jin. sinking. entering and exiting) of qi in order to balance in and ang in the bod .each up to the -ea!ens to regulate /an Jiao 'Triple Burner) 0. Bouncing ': Times) on the 7eet. &i 'breath). Toes. fifth and sixth parts of Ba Duan Jin is to promote treatment for the bod . The third. one can expect to impro!e and strengthen health. unit of mind and qi 'breathing). fifth. The first step of Ba Duan Jin is the starting mo!ement as well as the ending mo!ement of the entire sequence. Drawing the Bow to /hoot the -awk 1.

the food decomposes in a similar wa to foaming. 9hat is the last fu organA "t is the ?triple burner. The triple burner in the human bod is di!ided into three parts in traditional Chinese medicine 'TCC)D it is a collecti!e term for the upper.% The first part $two hands reach up to the hea!ens% demonstrates the o!erall action of the mo!ement while the second part ?regulate triple burner? describes the main function and importance of the action.egulate /an Jiao 'Triple Burner). large intestine and small intestine. the triple burner pro!ides primordial energ or primordial qi. primordial qi. "f our bod is weak. primordial spirit). and is also call the -ouse of the (hong &ingD it is the main pro!ider of &i through fi!e @ang organs and six fu organs.T$o Hands Reach %! to the Hea&ens to Re'ulate San Jiao (Tri!le Burner) The first mo!ement for Ba Duan Jin is $Two -ands . large intestine and small intestine. This means that the bod ca!it of the bod is triple burner. That is wh the triple burner pla s such an important role in the human bod . qi. Eing 9ei 'Eing meaning the absorption of dietar nutrientsD 9ei refers to the function of the bod to resist in!asion of pathogenic factors). ?The triple burner is the human bod Gs three &iGs 'Euan Jing . 9hen the spleen and stomach transform and ripen food.% relates to the excretion of impure substances. what exactl is the triple burnerA "n order for us to understand the concept of the triple burner and what the triple burner is. The middle burner acts like foam. 9hat are the main functions of the triple burnerA The functions of the three burners were summari@ed in the Huang Di Nei Jing 'The Eellow FmperorBs Classic of "nternal Cedicine) as follows* ?The upper burner acts like a mist.? Because there are no corresponding anatomical features or organs as the triple burner in western medicine.? "f the triple burner is health and well. The might onl be able to gi!e fi!e fu organs such as the stomach. "magine that our bod Bs fi!e @ang organs and six fu organs are like a container. ?/wamp. let me gi!e ou an analog . li!er and gall bladder. ?7oam? means the digesti!e churning of the middle burner. The lower burner acts like a swamp. middle and lower burner. 9ith this function. and it includes the kidne s. The lower burner separates the ?clear? from the ?turbid? substances and excretes these impurities as wastes like a swamp breaks down certain !egetation. Jing Huo 'Ceridians / stem) refers to the main channels of communication and energ distribution in the bod . The triple burner helps circulate qi and bring balance to the entire bod . . /o. The middle burner is located in the region abo!e the bell button and below the diaphragm and includes the spleen.each >p to the -ea!ens to . it seems as if triple burner is famous b name et is in!isible. "t said. then all other s stems will be well. bladder. Because the triple burner pro!ides primordial qi to the bod through the qi channel. which is a special concept in traditional Chinese medicine. "n addition.? ?Cist? refers to the disseminating functions of the upper burner. and the triple burner is an e!en large container that encloses all the fi!e @ang organs and six fu organs. then the triple burner will not function properl and will cause the whole bod or specific parts to be out of qi. +ccording to TCC. blood and bod fluids are distributed throughout the bod just as mist disperses into the en!ironment. the upper burner is located abo!e the diaphragm and includes the heart and lungs. 9e usuall sa that there are fi!e @ang organs and six fu organs in the human bod . stomach. it is the main pro!ider of qi for the entire bod . The word ?triple burner? refers to one of six fu organs of the human bod . There is a specific description in the famous traditional Chinese medicine book Zhong Zang Jing. bladder. The lower burner is located below the bell button. gall bladder. 9hat are the six fu organsA This might be unclear for those who ha!e little knowledge of Chinese medicine.

The result is ou can take deeper breaths and inhale more ox gen. tendons. we raise the qi to the li!er. bones and internal organs to prepare them for exercise. "t is executed b extending the chest ca!it . Dra$in' the Bo$ to Shoot the Ha$* The mo!ement $Drawing the Bow to /hoot the -awk% focuses on the regulation of qi in the human bod . To properl maintain the spleen and stomach. /imultaneousl . one must take in . +s qi is exchanged.% it is not just an exercise routine for the armsD the main purpose is to impro!e our lungs and our li!er.) "n $Drawing the Bow to /hoot the -awk. stretching the arms and turning the head. we use our qi to adjust our lungs and li!er. reach upwards and extend. we can correctl learn and better understand some basic Chinese medicine theor . it will strengthen the bod and increase primordial qi and bodil fluids.% the lower half of the bod is in a horse stance while the two arms mimic the action of holding a bow to shoot a bird of pre . 9ith frequent practice. it can stimulate our armGs three ins and three angs 'meridians). $left li!er right lung.To start. it is not apparent how it can relate to Chinese medicine theor . The hands and feet should be full extended and stretched out. lift our arms and. "t will help condition the triple burner and adjust the muscles. 7or example.d-ust the S!leen and Stomach The main purpose of practicing this mo!ement is to adjust the spleen and stomach. increase elasticit in shoulders and neck and increase blood circulation through these areas. The first mo!ement will help eliminate fatigue. Therefore we must coordinate these mo!ements to maintain and regulate lungs and li!er. the circulation of blood and qi in the bod will drasticall impro!e.% this understanding can be wrong. 9hen we aim the bow to the left. This will help promote blood circulation and expand the lungs.% as described in the mo!ementGs name. switching the direction that the $bow% is pointing at. ou can expand our rib cage. 7rom its name. following our qi. >suall .% does not exist in 9estern anatom D it is a concept of Chinese medicine theor . Raise Hand on +ach Side to . the practitioner must correctl $raise the hand on each side. +ccording to traditional Chinese medicine. "n order to successfull do this. this mo!ement is thought of as simpl using the arm and shoulder to mimic a bow to shoot the bird of pre . The mo!ement is practiced b alternating sides. Eour waist and back should be straight and our bod extended. we use our lungs to sink the qi. but if ou literall follow the old sa ing $left li!er right lung. The $Drawing the Bow to /hoot the -awk% is actuall based on Chinese medicine theor . meridians. B practicing this mo!ement. Eour feet should be firml planted on the ground. B understanding the mo!ement and what its purpose is. The mo!ement is !er beneficial to the bod . the spleen and stomach cannot remain health on their own accord. The coordination of these two mo!ements will cause our chest ca!it to expand and lift upwards. 9hen aimed to the right. 'The sa ing. Ba Duan Jin begins with the mo!ement of reaching up with the arms because the extension of the bod will promote deep breathing and regulate breathing. The primar function of this mo!ement is to impro!e our lungs and li!er through the exercise. Eou can also impro!e our heart and lungs and regulate the upper burner. when ou $shoot the hawk. The central point of the mo!ement is to regulate the spleen and stomach and to keep them health . Through this mo!ement.

To properl execute this mo!ement. standing. /itting for too long will hurt the kidne and drinking too man cold be!erages will hurt the lungs. walking. The spinal cord is !er important because all of the bod Gs ang energ flows from this point. The se!en ph sical injuries are external damages done to our bodies. spleen. The mo!ement requires the practitioner to raise one hand while the other hand presses downwards. The mo!ement was designed to care and treat these damages to the human bod . I!ereating. Thus. and la ing for too long will hurt and ha!e negati!e impacts on the bod . heart. cold and heat will also hurt the bod . B looking back and focusing the e es to the back. 9ind. practitioners must keep in mind the following* the must look back as the head turns and their e es must be focused to the back. These damages will damage the ang in our bodies.% This means that looking. lung and kidne . Turn Head Bac* to Hel! . the abdominal ca!it will follow along this motion. The most apparent reason is the $9u Hao &i /hang. creating a $massaging effect% on the spleen and stomach. The purpose of this mo!ement is to train the spinal cord.% $9u Hao% refers to the damage of the li!er. "f the spleen and stomach are functioning normall . $&i shang% refers to damage of our bod caused b cold and heat and our incorrect wa of life. "t is expressed as $look for too long. This mo!ement not onl adjusts the spleen and the stomach. "n Ba Duan Jin. then the operation and efficienc of bod tissues and other organs will also be health . The rib cage is considered to be a passagewa of the li!er and gall bladder meridians. rain. Being constantl being fearful will harm the spirit. sitting. $9u Hao &i /hang% is a concept in traditional Chinese medicine that is translated to $the fi!e damages and se!en injuries. "t is essential to regulate the spleen and stomach because the are !ital in the digestion and absorption processes and are a main energ source of the human bod . the $turn the head back to help pre!ent diseases and injuries% mo!ement is meant to counter these fi!e damages and se!en injuries.proper nutrition to keep these organs health . or worr ing too much will hurt the heart. for instance.% +ccording to Chinese medicine.re&ent Diseases and /n-uries This section of the Ba Duan Jin focuses primaril on the care and treatment of the human bod . and it will hurt our bloodD sit for too long and it will hurt our musclesD stand for too long and it will hurt our bonesD walk for too long and it will hurt our tendons and la down for too long and it will hurt our qi. we twist our spinal cord . /imultaneousl . Through the force of the alternate and opposing pull. but also regulates the li!er and gall bladder. The end result would be that the human bod would be less prone to ha!ing diseases. hurts the spleen while anger causes damage to the li!er. it will adjust the meridians on both sides of the rib cage. Being sad. there are man reasons for an indi!idual to become sick. the ke purpose of this mo!ement is to adjust and regulate the li!er and gall bladder.

we must use the element water 'kidne ) to balance this. Through this exercise. which consists of swa ing the head and shaking the tail. the spinal cord will impro!e and the role of the ang will be enhanced. we can pre!ent and cure the $fi!e damages and se!en injuries.id of 5in -uo / mptoms% are for both health and therapeutic reasons. Do not o!eruse this mo!ement to safeguard against di@@iness. T$o Hands Hold the 2eet to Stren'then the 3idne0s and Waist . then it can warm up the kidne . The arm has six meridians.% bladder and kidne . 9ater must alwa s go down. This mo!ement is used to practice the $du mai. 7or instance. 9hat exactl is xin huoA To answer this question. To control this. fire. which will help pre!ent diseases and external damage. Through the act of looking back and turning the head. fire is considered to be the heart. "f the heat rises in the heart. Thus.% S$a0 the Head and Sha*e the Tail to Hel! Get Rid of "1in Huo# S0m!toms The exercises in this section $/wa the -ead and /hake the Tail to -elp . This has two meanings* one meaning is heat and the second is that the heat can rise. xin huo is the reason for diseases and wh we are susceptible to disease. the bladder complements the kidne qi and promotes renal water to rise. the end result is to rid the bod of xin huo. The second part of the mo!ement is the arm rotation.% +ccording to traditional Chinese medicine. 5in huo literall translates into Fnglish as $-eart 7ire. /ince the range of motion and ph sical strain of this mo!ement is high. Through this mo!ement. kidne and heart must be balanced in order to be health . we must first understand the relationship between the internal organs. then this will lead to xin huo s mptoms. earth. but if it goes too much it will cause legs to become swollen and hea! .et . Through this mo!ement of the arms. Traditional Chinese medicine places great emphasis on the importance of these relationships for the human bod to function well. a concept in traditional Chinese medicine. "f the heat in the heart goes down. it will help acti!ate the in and ang in these meridians. falls and other accidents or incidents. discomfort. The main goal is to balance the kidne and the heart to pre!ent the xin huo s mptom. those with h pertension or who are elderl should practice this in moderation. Through this mo!ement. /o in the bod . The motion of rotating the arms is to train the six in and ang meridians. metal and water). between water and fire.to enhance the role of the ang. Chinese medicine studies the fi!e internal organs and how the relate to the fi!e elements 'wood. the fi!e damages are internal injuries while the se!en injuries are external.

The $Two -ands -old the 7eet to /trengthen the 8idne s and 9aist% mo!ement. Through inhaling and exhaling.% This mo!ement requires a good amount of flexibilit so those who are elderl or ha!e poor health 'poor cardio!ascular health. there is a pressure point called Eong &uan. then bone support of the bod will suffer. Due to its location. The kidne s are also responsible for reproducti!e de!elopment. the practitioner uses both hands to grasp along the legs. the results can be seen in the personGs hair. "n traditional Chinese medicine.ate of Hife and the kidne directl affect one another. waist and back muscles and the meridians will be stimulated. the first part of the bod to be affected is the waist.% Both the . The mo!ement will help regulate qi and blood while also impro!ing the meridian s stem. if practiced correctl . "n traditional Chinese Cedicine. The main function of the kidne s is to store essential qi. "f the kidne s are health and functioning correctl .The sixth mo!ement is called $two hands hold the feet to strengthen the kidne s and waist% and it regulates and treats the bod . the waist is oftentimes described as a $house% which encloses the kidne s. "n the waist area.% which are both located in the lower back. the kidne s are considered to be the water element. "n the soles of the feet. produce bone marrow and pro!ide nutrition for bones. will create a !ertical massaging effect and stretch on the back. the reason wh it is important for the arms and legs to come into contact is based on the $heart and kidne intersect method% in traditional Chinese medicine. water and balances in and ang. brain diseases) must use caution and practice slowl . "f there is not enough essential qi. Clench the 2ists and Glare 2iercel0 (or . if the kidne s are lacking essential qi. +ccording to Chinese medicine. "t will also balance in and ang. The back of the waist contains the $. 9hen practicing this mo!ement.n'ril0) to /m!ro&e Stren'th and 4i . "n the middle of the palm. + shin and health head of hair is a good indicator that the kidne s are functioning well. To properl execute this mo!ement. there are man meridians such as $leg san ang% and $du mai. the abdominal ca!it .ong and it is an important point in the 5in Bao meridian. there is a pressure point called Hao . The health of our kidne s is shown b the strength of our waist. This will exercise and stimulate the spine and meridians in the back. which is the starting point of the kidne meridian. The also absorbs qi. The meeting of the palm of the hands and the soles of the feet is the most essential feature in the $heart and kidne intersect method. the human bod becomes more susceptible to disease and sickness. "f the waist is weakened. The primar purpose of this mo!ement is to strengthen the kidne s and the waist and its concept is based on traditional Chinese medicine theories on the meridians.ate of Hife. the kidne s are located in the lower burner and on either side of the spinal cord.

9hen the ten toes grip the floor. to the neck. +ccording to Chinese medicine. Toes. The path the du mai follows is separated b . our li!er qi will rapidl circulate. Bouncin' (5 Times) on the 2eet6 Toes6 Heel to Hel! . then it will ha!e fi!e external effects) in traditional Chinese medicine. 7urthermore. +ccording to the $fi!e changes of the fi!e elements% 'if the fi!e organs ha!e diseases. "f there is sufficient hepatic blood. 7or e!en those with little knowledge in traditional Chinese medicine. menGs ejaculation. enhancing o!erall strength and qi. Toes. creating a small rocking motion in the ankle and then bouncing the feet. ou will be protecting our bod against diseases. excretion and secretion of bile. Therefore. To impro!e o!erall strength and qi is the primar goal and what we aim to achie!e through the practice of this mo!ement. operation of spleen and stomach.lare 7iercel to "mpro!e /trength and &i% is deri!ed from our natural tendencies so the practice of this mo!ement can be effecti!e in impro!ing our health. The mo!ement $Clench the 7ists and . +ccording to traditional Chinese medicine. adjust the balance of the bod Gs in and ang and promote health and rehabilitation. 9ith continued practice. and -eel to -elp =re!ent Disease% requires the practitioner to bounce : times on ones feet. The theor behind this mo!ement is based on the $fi!e changes of the fi!e elements% in Chinese medicine. and the natural reaction to this is to clench the fist. then the tendons will be weak and this will result in thin and frail nails. the toe is the contact point of the $leg san ang% meridian and the $leg san in% meridian. and -eel to -elp =re!ent Disease% does not mean that if ou complete this one exercise alone. to the head. The end result of this action is that it will help treat and pre!ent hundreds of diseases. "t is the final mo!ement in Ba Duan Jin. In the contrar . The mo!ement is executed b lifting the heels up. clenching the fist and gi!ing a fierce stare. and if ou finish the pre!ious : mo!ements correctl and add this final section. then hundreds of diseases will disappear. The function of the li!er includes the promotion and distribution of blood in the bod . bouncing on the feet can stimulate the $du mai% 'du meridian).The mo!ement $Clench the 7ists and . better hearing and o!erall better performance of the human bod . this stimulates the six in and six ang meridians.lare 7iercel 'Ir +ngril ) to "mpro!e /trength and &i% is based on health theories in Chinese medicine. toes and heels to protect the bod against diseases. it is known that the du mai flows through the bao @hong and continues through to the hui in pressure point. gripping floor with toes. The changes in our li!erGs qi can be reflected in our e es as well. "t then tra!els up the spinal cord. if there is a deficienc in hepatic blood.re&ent Disease "n this section. + health li!er will result in health tendons. regulation of emotions. The main goal of this exercise is to pre!ent hundreds of diseases from the human bod . the mo!ement $Bouncing on the 7eet. change in the li!er is demonstrated b gripping the fists tightl . 9e will anal @e the three actions in!ol!ed in this mo!ement and how it is able to treat and fend off diseases. then the tendons will be strong and this will be shown on the nails. This causes the qi and blood to be regulated and impro!es the function of corresponding internal organs. up o!er and then down to the upper lip. and womenGs o!ulation. The practice of $Bouncing on the 7eet. ou can impro!e the tendons. +ctions in this exercise include horse stance. the li!er stores the blood and its main function is to preser!e and maintain accessibilit for the qi and blood. This means that when we are angr . The health of the li!er is translated into the hepatic blood support of the tendons. it not onl trains and benefits the li!er but also the waist and kidne s. etc.

J 0K. the bouncing motion also stimulates the kidne s. Therefore. The spinal cord and the brain ner!es are at the center of the bod . $Du% literall means a commander. Therefore. and passes up to the spine then to the brain. +ll rights reser!ed. The du mai is closel connected to the brain. the power passes up starting from the heel. Because the du mai affects the kidne s. . the ner!e supporting the internal organs comes from the spinal cord. These two different s stems help impro!e the qi and blood operation of !arious internal organs. which gi!e off qi to the kidne and other essential organs. which go!erns a whole s stem. people refer to it as a commander and regulator of the ang. to the joints. To anal @e this from a modern 9estern medicine perspecti!e. /haolin Temple I!erseas -eadquarters. The du mai passes through the back and makes contact with the ang meridians of the hands and feet. spinal cord and kidne . power transmitted b this mo!ement causes !ibration in the du mai. +ccording to Chinese medicine. "t has the function of go!erning and balancing qi of the whole bod Gs ang meridians. "n this bouncing feet motion. regulate the balance of in and ang and strengthen the bod .. promote ph siological function of internal organs. The fi!e @ang organs and six fu organs are affected b the ner!e. the function of this mo!ement can be explained through Chinese medicine theories of meridians and ner!es.branches. This mo!ement makes the spine shake slightl and stimulates the bod Gs central ner!ous s stem.

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