Home » Blog » 8 Brocades Qigong – The 8 Pieces of Brocade
This post will explore the practice of Baduanjin – or the Eight Pieces of Brocade, a traditional Chinese form of Qigong that’s been practiced in China for over 1000 years. If you’re a seeker looking for an ancient Chinese practice that will help you find balance in your life, then Baduanjin qigong is what you need. This form of qigong is not just a series of movements; it’s a way to connect with our bodies, minds and souls on an entirely new level. Baduanjin Qigong is a traditional Chinese form that helps promote health by cultivating your life-force or Qi and balancing yin-yang energies within the human body and mind. This post will go through describing each individual movement so you can get an idea on how to do this exercise yourself. The most important part about this practice is that it doesn’t require any equipment – just you! So what are you waiting for? Grab your phone or computer, find some space to move and lets get started!
Contents
- Introduction
- Before You Start
- The 8 movements of the Baduanjin
- Two Hands Hold Up the Heavens
- Drawing the bow to shoot the Hawk
- Separating Heaven and Earth
- The Wise Owl Gazes Backwards
- Sway the Head and Shake the Tail
- Two Hands Hold the Feet
- Punch and Glare Fiercely
- Bouncing on the Toes
- To finish
- References
Before you start
Stand in Qi awareness: Stand with your feet shoulder width apart and your knees slightly bent. Straighten your back and allow your neck to lengthen. Place your tongue on the roof of your mouth. Allow your shoulders to drop and your hands to rest palms open in front of your lower Dan Tien, just in front of your lower belly. Breathe out, relax and allow yourself to become fully present.
The 8 movements of the Baduanjin
Two Hands Hold Up the Heavens
Part 1: Allow your hands to rise up in front of your body, with your palms facing up.
As your hands move towards your head, your palms gradually turn to face your body.
Part 2: When you reach your face, interlace your fingers and rotate your palms outward so they face up towards the sky.
Continue moving your hands up till your arms are fully extended, straight up above your head.
Allow your head to lean back to look up at your hands.
At the same time, allow your feet to rise up onto your toes.
Pause for a moment, standing on your toes, stretching and looking up.
Part 3: Allow your hands to part, keeping your arms straight and slowly moving out and down
Part 4: As your hands pass your head, your palms should be straight and facing down. Allow your hands to slowly come all the way down back to the starting position.
Repeat the entire movement 8 times.
This exercise targets the Triple Warmer (or San Jiao) an energetic system from Traditional Chinese Medicine that doesn’t have a modern organ equivalent. The 3 warmers are located in the upper chest, middle torso and lower abdomen. They are responsible for breathing (lungs), digestion (stomach) and elimination (the intestines). Practicing this movement regulates the Qi in the triple warmer, helping benefit all the organs of the body.
When Sanjiao Qi circulation is smooth, the organs will be relaxed, and the organ Qi will be able to move and circulate freely. It is believed that disorders in the Sanjiao are the major cause of many organ Qi disorders. When Sanjiao Qi is regulated, the illness will disappear
Dr Yang Jwing-Ming, Eight Simple Qigong Exercises for Health: The Eight Pieces of Brocade, p 58.
Beginner version: Use normal, relaxed breathing throughout the movement, concentrating on getting the movements correct. Do 4 – 8 times.
Intermediate version: Coordinate movements with the breath to complete 2 breath cycles. Part 1: 1st Inhale. Part 2: 1st Exhale. Part 3: 2nd Inhale. Part 4: 2nd Exhale. Do 8 times.
Advanced version: Coordinate with the breath and use your intent to consciously lead your Qi.
Drawing the bow to shoot the Hawk
Allow your left foot to step to the left, then drop your hips down so you’re sitting in horse stance. At the same time, raise your hands up so your forearms cross in front of your chest with your left arm closest to your chest. Allow your hands to form light fists. Allow your eyes to focus on your left hand. (fig 2.1)
Allow your left hand to form the “Secret Sword” hand position: Straighten your index and middle fingers, tuck in your little and ring fingers and draw your thumb across so it rests on your bent little and ring fingers. (fig. 2.2)
Push your left hand out to the left, extending your arm out till it is straight, with your index and middle fingers pointing up. You should feel a nice stretch down through your arm and chest.
At the same time, draw your right hand back, keeping the bend in your elbow, like you’re drawing back on the string of a bow, about to fire an arrow. You should feel a stretch in your chest and shoulder. (fig. 2.3 & 2.4)
Draw both hands back along the same line as you extended them, with forearms again crossed at the chest with both hands forming loose fists. Make sure you relax your arms, shoulders and chest when you’re back in the center. This time, your right fist should be closest to your chest.
Now, similar to before, allow your right hand to form the “Secret Sword” hand position then push out to the right, extending your arm out till it is straight, with your index and middle fingers pointing up. Again, feel the stretch through your arm and chest.
At the same time, draw your left hand back like you’re drawing back on the string of a bow, feeling the stretch in your shoulder and chest.
Both sequences together constitute one movement.
This exercise improves circulation in the head and neck, stretches and stimulates the muscles, tendons and ligaments in the arms, shoulders and chest. It helps invigorate the Qi of the Heart and Lung meridians. Holding a grounded horse stance position also helps target the kidneys and lower waist area.
Beginner version: Use normal, relaxed breathing throughout the movement, concentrating on getting the movements correct. Do 4 – 8 times.
Intermediate version: Coordinate movements with the breath. As you draw your hands in to the chest, breathe in. As you “draw the bow”, breathe out.
Advanced version: Coordinate with the breath and use your intent to consciously lead your Qi. As you breathe out and concentrate on the hand in the secret sword position, feel your Qi move down the arm and collect in your hand. As you breathe in and draw the hands back to the chest, feel your Qi move back and collect in your middle dan tien.
Separating Heaven and Earth
Start standing in the Qi awareness starting position. Then allow your left hand to move up to the level of your upper abdomen, with your palm facing down. At the same time, allow the right hand to move to your lower abdomen, with your palm facing up.
Allow your left hand to slowly rise up towards your face then rise above your head. As your hand moves up, your palm should slowly rotate out, till its facing up toward the sky with your arm stretched up over your head.
At the same, your right hand slowly rotates out as you push down, with your right arm extending down till straight by your side, with your right palm coming to rest just below your right hip.
Allow your eyes to focus up on your raised left hand. Feel the stretch through your arms and body.
Now allow both hands to travel back down through the same line with your left palm coming to rest at your upper abdomen facing down and your right palm facing up at your lower abdomen.
Imagine you’re holding a ball between your hands. While imagining the ball, allow your hands to move over the surface of the ball, switching positions.
Now repeat the same hand movements as before, but with the opposite hands, the right hand rising up over your head, palm facing up, the left hand moving down next to your hip, palm facing down.
This completes one movement.
This exercise stimulates the stomach and improves digestion. It also stretches the muscles, tendons and ligaments in the abdomen and gently massages the organs.
Beginner version: Use normal, relaxed breathing throughout the movement, concentrating on getting the movements correct. Repeat 4 – 8 times.
Intermediate version: Coordinate movements with the breath. As you draw both hands towards your belly, breathe in. As you push out – up and down with your palms, breathe out.
Advanced version: Coordinate with the breath and use your intent to consciously lead your Qi. As you breathe in, drawing your hands to your belly, instead of imagining holding a ball, sense, feel and become aware of Qi gathering between your hands, forming a Qi ball. As you breathe out, feel the collected Qi in your palms travel out from your body and connect with both the Earth and sky.
The Wise Owl Gazes Backwards
Start with your feet shoulder width apart and your arms resting by your sides. Bend your knees slightly, drop your shoulders and relax. (fig. 4.1)
Turn your head to the left and look over your left shoulder, being careful not to strain your neck. As you look over your shoulder, allow your feet to grasp the ground. (fig. 4.2)
Return your head to the center position. (fig. 4.1)
Then, slowly turn to your right, looking over your right shoulder and grasping the ground with your feet. (fig. 4.3)
Return your head to the center position. (fig. 4.1)
This completes one movement.
This movement loosens and frees up the neck, improving Qi circulation into the brain and helping free up Qi movement through the microcosmic orbit. The grasping of the ground with your feet also helps reinforce your connection to the Earth.
Beginner version: Use normal, relaxed breathing throughout the movement, concentrating on getting the movements correct. Do 4 – 8 times.
Intermediate version: Coordinate movements with the breath. Breathe in when your head is in center position, looking straight ahead. As you turn your head to look over your shoulder, breathe out.
Advanced version: Coordinate with the breath and use your intent to consciously lead your Qi. As you breathe out and concentrate on the hand in the secret sword position, feel your Qi move down the arm and collect in your hand. As you breathe in and draw the hands back to the chest, feel your Qi move back and collect in your middle dan tien.
Sway the Head and Shake the Tail
Move the left foot out to the left, dropping the hips and sitting into horse stance. Place your hands on your lower thighs, just above your knees. (fig. 5.1)
Turn your body to the left, dropping your right shoulder down and looking over your left shoulder. Feel the stretch from your hips right up your back to your shoulder. (fig. 5.2)
Move your body back into the center position, remaining in horse stance with your hands on your thighs. Lightly grip the ground with your feet. (fig. 5.1)
Turn your body to the right, dropping your left shoulder down and looking over your right shoulder. Gently stretch throughout your back. (fig. 5.3)
Return to the center and remain in horse stance, grasping the ground with your feet. (fig. 5.1)
This completes one movement.
This movement helps clear the middle Dan Tien of excessive Fire Qi by stimulating the lungs.
“When excessive Qi accumulates and stagnates in your Middle Dan Tien or heart, the best course of action is to move this fire to the lungs where you can regulate it and put it out with smooth breathing” (Yang)
Beginner version: Use normal, relaxed breathing throughout the movement, concentrating on getting the movements correct. Do 4 – 8 times.
Intermediate version: Coordinate movements with the breath. Breathe in when your body is in the center position, looking straight ahead. As you turn your body and drop your shoulder, breathe out.
Advanced version: Coordinate with the breath and use your intent to consciously lead your Qi. When you are in center position, drop your Qi down into your feet and ground your Qi with the Earth.
Two Hands Hold the Feet
Stand in a relaxed position with your feet shoulder width apart, shoulders relaxed and arms by your side. (fig. 6.1)
Place your hands on your lower back, and at the same time, tilt your upper body at the waist backwards. Pause a moment. (fig. 6.2)
Then, slowly bend forward, allowing your hands to move from the back, down along your legs towards your feet. Keep your knees straight as you bend down. Pause a moment. (fig 6.3 & 6.4)
Stand back up and resume the starting position.
This completes one movement.
This movement will help massage and strengthen the kidneys and lower back.
Beginner version: Use normal, relaxed breathing throughout the movement, concentrating on getting the movements correct. Do 4 – 8 times.
Intermediate version: Coordinate movements with the breath. Breathe in as you lean back and hold the lower back. Breathe out as you bend forward.
Advanced version: Coordinate with the breath and use your intent to consciously lead your Qi. As you press on your lower back, feel Qi move to the lower back and kidneys. As you lean forward and , imagine your Qi moving down
Punch and Glare Fiercely
Move your left foot out and drop your hips into horse stance. Make fists with both hands and put them on your hips. (fig. 7.1)
Move the left fist out, twisting from the hip and punching forward. Glare intensely at your extended fist. Inhale and exhale 7 times. (fig 7.2.1 & 7.2.2)
Bring the fist back to the hip.
Repeat the same process with the right fist. (fig. 7.3)
Then, punch out to the left side with the left fist. Glare intensely at your extended fist. Inhale and exhale 7 times. (fig. 7.4)
Bring the fist back to the hip and look forward.
Repeat the same process with the right fist. (fig. 7.5)
Then, punch out with both fists at the same time, to both sides. Continue to face forward and inhale and exhale 7 times. (fig. 7.6)
To finish, jump up and bring the legs together. Allow the hands to come to rest, open and relaxed beside your body.
This movement trains your vitality and overall level of Qi. It also leads Qi down your arms into your hands, increasing Qi flow and movement.
Beginner version: Follow the exercise as previously written. If it is too strenuous to hold the fist out for 7 breaths, reduce the number to 3 and slowly build up over time to 7.
Intermediate version: As you breathe out, imagine tensing the fist that is currently extended out from your body. When you breathe in, imagine your fist relaxing.
Advanced version: As you breathe out and imagine tensing your fist, feel your Qi gather in your fist. As you breathe in and imagine your fist relaxing, feel your Qi move back from your hands down your arms and chest and back into the lower dan tien.
Bouncing on the Toes
Stand up straight and relaxed, with your feet shoulder width apart.
Place the right hand on top of the left behind the body on your lower back. Both palms face out, pointing away from the body. (fig. 8.1 & 8.2)
Keeping your body relaxed, gently rise up, lifting your heels from the ground. Pause for a moment. (fig. 8.3)
Allow your heels to drop down to the ground. Pause for a moment
This completes one movement.
This exercise will invigorate the kidneys and strengthen the joints, ligaments, tendons and muscles of the legs.
Beginner version: Use normal, relaxed breathing throughout the movement, concentrating on getting the movements correct. Do 4 – 8 times.
Intermediate version: Coordinate movements with the breath. Inhale as you lift your heels off the ground. Exhale as you allow your heels to come back to the ground.
Advanced version: Coordinate with the breath and use your intent to consciously lead your Qi. As you rise up and inhale, feel Qi collect in the lower back behind the hands. As you exhale and connect with the ground, feel your Qi drive down and connect with the Earth.
To finish
Stand in a relaxed posture, and place both hands on your lower belly. Breathe deeply into your lower belly, allowing it to expand as you breathe in, and relax as you breathe out. Do this for 3 – 9 breaths.
References
Liu, H & Perry, P., The Healing Art of Qigong: Ancient Wisdom from a Modern Master, Warner Books, New York, 1999.
Yang, J., Eight Simple Qigong Exercises for Health: The Eight Pieces of Brocade 2nd Ed, YMAA Publication Center, Roslindale, 1997.
