Eight Pieces of Brocade - traditional qigong gymnastics to prolong life. Ba Duan Jing exercises will relieve congestion in the body. Male method of abdominal massage

4-11-2018, 09:25

Exercises 8 pieces of brocade. Ba Duan Jing|2018-11/1541312211_2_ba_dua_czin.jpg

Description

The complex consists of eight relatively simple exercises. They are great for warming up as they combine breathing and stretching. For many people, Eight Pieces of Brocade provides a complete fitness regime.

1. First piece: Supporting the sky with interlaced fingers - “As you lift the sky with both hands, think of three heaters.”
2. Second piece: Drawing the bow in both directions - “Shoot the eagle right and left with the bow.”
3. Third piece: Regulating the spleen and stomach by raising one hand “By raising one hand, regulate the meridians of the spleen and stomach.”
4. Fourth piece: Turning your head and looking back over your shoulder - “When you look back, five weaknesses and seven damage disappear.”
5. Fifth piece: Shaking the Head and Buttocks to Extinguish the Heart Fire - "Waving your head, wagging your tail - eliminate a hot character."
6. Sixth piece: Hugging the Toes with Both Hands to Strengthen the Kidneys - “Hugging your feet with two hands - strengthening the kidneys.”
7. Seventh Piece: Clenching Fists and Practicing Fierce Glare - "Strike with a full fist with a fierce gaze, increasing force energy."
8. Eighth piece: Raising and Lowering the Heels to Shake the Body and Treat All Diseases - “Press on the tailbone - a hundred diseases will disappear.”

First piece - “Supporting the sky with intertwined fingers”

In ancient times, in order to make it easier to remember the exercises and keep the essence secret from the uninitiated, the masters composed poems for each exercise of this complex. They contain the essence, and from them you can understand the nuances of their implementation.

Here are the verses for the first exercise:

Raising the sky with both hands, think of three heaters.

Execution (simple option)

1. Stand straight, heels together, toes pointed out. You can spread your feet slightly, maintaining their position relative to each other. Your toes should grip the ground so that the arches of your feet are slightly raised. The arms hang naturally along the body. Place the tip of your tongue on the roof of your mouth behind your upper teeth and leave it there for the entire duration of the exercises.
2. Calm your mind and even out your breathing rhythm. Breathe through your nose. While performing the exercise, also look forward in front of you and relax your joints as much as possible.
3. Place your hands in front of your stomach, just below your navel, with your palms open. The fingers should be directed towards each other, and there should be a small distance between them (a few centimeters).
4. Slowly raise your arms up, bending your elbows. Keep your palms close in front of you, facing upward until they reach chest level.
5. At the level of your upper chest, turn your palms down and continue to turn them away from you and up until they turn up again while you continue to push your arms overhead. When you fully raise your arms, interlace your fingers above your head. The palms are turned upward, as if you are “supporting the sky.” Continue pressing upward with intertwined fingers.
6. When you begin to raise your arms, begin to inhale and at the same time rise on your toes, continuing to look forward.
7. As you exhale, slowly lower your arms to your sides. Concentrate on your fingertips as you lower your arms. Your palms should be pointing away from you and ending down.
8. Feel or imagine how qi runs to your fingertips, making them lighter and causing a tingling sensation. Bring your arms back together in front of you as described in step 3 above and repeat the exercise.
9. Repeat the exercise eight times in one session.

Discussion

Supporting the Palate with interlaced fingers helps relieve fatigue, increase lung capacity, strengthen the muscles of the back and lower back, and improve the sense of balance. It also has a general mobilizing effect on the muscles and internal organs of the whole body.

You should also pay attention to the fact that the tongue is raised to the sky. This is an important part of all Taoist practices and has remained a secret for a long time. By raising the tongue, we connect together the Control and Functional channels of the body, closing the Microcosmic orbit.

Although this set of exercises does not begin with a calming meditation, it is necessary to keep your mind calm so that the subtle sensations that arise in the body during the exercises are not drowned out by random thoughts.

This piece of brocade is for the Xianzao (Triple Warmer). By raising your arms above your head, you stretch the muscles of your torso; when you lower your arms, the muscles soften and relax, allowing the unimpeded flow of qi. By repeating the movement, you regulate the circulation of qi in the xianzao. When the organs are relaxed, qi can circulate freely in them. It is believed that qi disorders in sanjiao are the main cause of qi disorders in many organs. If the qi in san jiao is adjusted, the disease will disappear, so this exercise is beneficial for the whole body.

By doing this exercise, you lift your heels off the ground. This helps you develop Yi upward pushing, guiding the sanjiao qi up and down.

By raising your hands up, you concentrate your inner strength in your palms, where all the hand meridians begin.

This is the hidden essence of the phrase: “Raising the sky with both hands.” The ancients believed that the sky was infinity. To lift the sky means to lift an immense heavy thing.

Execution (Buddhist version)

1. The differences between the Buddhist version and the one already described are that the arms need to be raised up through the sides. The palms should also be open and facing upward.
2. Raise your hands until they meet and interlace your fingers. Hold your breath and turn your intertwined palms upward.
3. Slowly rise up onto your toes while raising your clasped palms as high as possible, pushing against the sky to give your muscles and tendons a good stretch. Imagine that you are lifting a heavy thing. All this must be done in a relaxed state.
4. During a pause that lasts at least six seconds (enough time to penetrate the meridian completely), move your attention along the meridian of the three heaters, which begins with the nail of the ring finger, goes along the top of the hand, forearm, shoulder and neck to the ear, then around the ear and ends at the end of the eyebrow. The meridian is paired with its counterpart and runs along both arms.
5. Slowly lower your hands, palms up, onto your head without releasing your fingers, and lower yourself onto your full foot. Do this relaxed and exhale.
6. When your heels touch the floor, lift your first and second toes up as much as possible, mentally tensing the front of your legs and stomach. Hold your breath.
7. Lower your toes and, as you inhale, rise up onto your toes again, raising your arms up.
8. Repeat the cycle of raising and lowering your arms 3 times, and every other time lower your hands on your head with your palms up or down.
9. Raising your hands for the last time with your palms up, lower them through your sides, as if pressing on a non-existent load. This ends one cycle of the exercise.
10. It is necessary to do four such cycles.

Execution (complicated version)

There are several other options for performing this exercise:

1. While performing the exercise, keep your eyes on your hands. It's much harder to keep your balance this way
2. Do the exercise with your feet shoulder-width apart, with your knees slightly bent. In this case, the calves work differently and it is also more difficult to maintain balance, especially if you also keep your eyes on your hands.
3. Another option is to lower your heels, do not lower your arms, and when you stand on the ground, bend to the right and left. Put your hands down.

Do not do all the options interspersed, first master at least one of them perfectly and only then experiment.

Second piece - “Drawing the bow in both directions”

Verses for this exercise:

Shoot the eagle left and right with a bow.

Performance

1. Stand straight, feet shoulder-width apart, feet parallel.
2. Step your left foot to the side so that your feet are wider than shoulder-width apart.
3. Bend your knees slightly as if you were riding a horse. You are now in horseback position
4. Clench your hands into fists and cross them in front of your chest so that your left hand is on top of your right
5. Straighten the index finger of your left hand, and put the thumb to the side, the other three fingers remain pressed to the palm. Extend your left arm to the side with your palm facing away from you so that you can see the back of it. In this case, the index finger is pointing upward and the thumb is facing away from you.
6. Turn your head and watch the tip of your index finger as you straighten your arm.
7. At the same time, raise your right fist toward your shoulder as if you were drawing a bow. The elbow of the right hand should also be at shoulder level.
8. Inhale as you open your arms and draw the bow. Pay attention to the muscles in your throat; they may become tense during this exercise. Relax them.
9. Return to the position with crossed arms, exhaling as you do so.
10. Repeat the exercise to the right side
11. Do 4 reps on each side.

Discussion

Double Bow Draw helps strengthen the muscles of the legs, chest, neck, shoulders and arms. It also stimulates breathing and blood circulation. The exercise develops the tendons of the hands well and is very useful for arthritis.

This exercise promotes the passage of qi through the meridians of the colon, which starts from the nail of the index finger, goes along the back of the hand, along the outer surface of the forearm, shoulder, neck, above the lip and ends at the right corner of the mouth.

Buddhist version

Do not clench your hands into a fist, but in step 4 imagine and clench your hands as if you were holding a heavy metal ball in front of you, the size of a tennis ball and weighing 10 kilograms. During the movement, slowly sit down on your right leg, bending it at the knee and transferring the entire weight of your body to it. In this case, the toe of the foot should look just below the knee. Turn the foot of your left foot to the left. All these actions should be performed while inhaling; they are similar to the movements of a person shooting a bow.

Then, while pausing, move your attention along the colon meridian. Then, as you exhale, return to the starting position - the horseman's pose: sit evenly on both legs, return your arms to your chest. Repeat the same steps to the left two more times. Then "shoot" three times to the right.

Third piece - “Regulating the spleen and stomach by raising one hand”

Verses for this exercise:

Raising one hand, regulate the meridians of the spleen and stomach.

Performance

1. Stand straight with your feet parallel to each other, either together or shoulder-width apart. Arms hang naturally along the body
2. As you inhale, raise your right arm to the side above your head. The palm should be almost perpendicular to the arm, initially facing the ground, and while lifting, always pointing away from you. At the top point, the fingers are directed to the left. (Accordingly, when you raise your left hand - to the right)
3. When your hand is above your head, press it upward as if you were trying to lift and support something heavy.
4. Look up at your raised arm, this will provide a great stretch for the muscles and tendons in your neck, especially if you look at the back of your hand
5. Turn the palm of your left hand towards the ground and at the same time as you press up, press it down. The fingers of the palm are directed forward.
6. Hold this position for a few seconds and then switch hands.
7. As you lower one hand, raise the other at the same time.
8. Start inhaling as you rise when your hand reaches the level of your lower back. Exhale as you lower your hand.
9. Repeat at least 8 times, alternating hands

Discussion

In this piece of brocade, one hand is raised up while the other presses down. The vigorous countermovement of the two arms simultaneously stretches and stimulates both the muscles and the internal organs, especially the liver, spleen, gallbladder and stomach. This exercise improves the function of digesting food. Regular performance of this exercise is recommended in Chinese literature for the prevention and treatment of gastrointestinal diseases.

During execution, it is necessary to conduct energy along the meridian of the spleen and stomach, which pass along the inner and front parts of the legs and along the front wall of the abdomen and chest.

Execution options

As you press up with your hand, simultaneously press down with your corresponding leg. This will ensure stretching of the entire half of the body.

You don’t have to lower your hand completely (and therefore don’t alternate them), but lower your palm down above your head.

You can also raise your other arm to chest level and lower it down.

Fourth piece - "Turning the head and looking back over the shoulder"

Verses for this exercise:

You look back - five weaknesses and seven damages disappear.

Performance

Stand up straight as described in the previous piece of brocade. The arms are lowered along the body, the hands are relaxed, the fingers and palms touch the hips. Turn your head to the right as far as possible, without turning the rest of your body, try to look back over your shoulder as far as possible.

Inhale as you turn your head. Look back for a few seconds. As you exhale, return your head to its original position. Repeat the exercise on the other side. Do 8 times in each direction.

Discussion

In Eastern medicine, the five weaknesses mean diseases of the five dense internal organs - heart, kidneys, lungs, liver, spleen. These organs are energy centers producing various types of energy. And the seven injuries are illnesses caused by the seven emotions: pleasure, anger, regret, joy, love, hatred and desire. These emotions, when they exceed the norm, disrupt the functioning of the energy system.

As a result, the circulation of energy in the main meridians of the five dense organs, in particular, and in all the main meridians in general, is disrupted. Because of this, the body becomes unhealthy.

For example, anger can cause stagnation of qi in the liver, causing liver dysfunction. However, it is not only the internal organs that are affected by this influence: strong emotions also cause the accumulation of qi in the head. By turning your head from side to side, you open up the muscles, blood vessels, and chi channels in your neck, allowing the chi in your head to flow more smoothly.

Additionally, since you train your feelings and shen to be centered and neutral, you will be able to avoid excessive or extreme emotions along with their negative consequences. In this exercise, you turn your head to look behind you, as if you were looking at all the negativity left behind. In order for qi to move, it is necessary to look back. If you just turn your head slightly, the qi will stagnate in the neck. Regular practice of this "Piece" will regulate the qi in your organs and head, repairing the damage caused by strong emotions and helping to avoid all illnesses.

This the exercise acts simultaneously on all the main meridians, but especially on the two “wonderful” ones - managerial and functional, which together make up the microcosmic orbit, so when performing the exercise, press the tip of your tongue to the roof of your mouth. This will close the microcosmic orbit and allow energy to circulate throughout it. While performing the exercise, move qi with the help of consciousness along the microcosmic orbit.

The fourth piece of brocade also helps in strengthening the muscles surrounding the eye sockets and increases eye mobility, strengthens the neck muscles and prevents diseases and injuries of the cervical vertebrae. It stimulates blood flow to the head and brain, improves balance and eliminates fatigue, dizziness and other central nervous system disorders. This exercise is especially recommended for those who suffer from overexertion and atherosclerosis.

Execution options

To make the exercise more energetic, rotate your torso along with your head. To do this correctly, start the rotation with your lower back muscles, then use your back muscles, then turn your shoulder and then your head.

Fifth piece - “Shaking your head and buttocks to extinguish the heart fire”

Verses for this exercise:

Shaking your head, wagging your tail - Eliminate a hot temper.

Performance

1. Take a horseman's pose (see the second piece of brocade)
2. Place your palms on your thighs, place your fingers on the inside of your thighs, and place your thumb on the outside, pointing back.
3. Lower your head and lean your torso forward
4. At the same time, swing your head and torso to the left, and your buttocks to the right. To make the movement easier, straighten your right leg. Do this while inhaling
5. As you exhale, return to the forward position.
6. Do the same in the other direction
7. Do 16 times in total, 8 in each direction.

Discussion

Extinguishing the fire of the heart means relieving tension in the nervous system caused by stress and not relieved by rest.

Fire (excess qi) in the middle tan tien at the solar plexus can also be the result of poor diet, breathing polluted air, or lack of sleep. It often causes pain in the heart, which is why it is called xin huo ("heart fire"). When excess qi accumulates and stagnates in the middle tan tien or heart, the best solution is to move this fire to the lungs, where it can be regulated and extinguished by even breathing.

According to the Five Elements theory, Fire destroys Metal, but Metal can absorb heat and control Fire. The lungs correspond to Metal, and the heart to Fire, so the Metal of the lungs can conquer the Fire of the heart. By holding your hands on your knees with your thumbs back, you expand the chest, and by moving from side to side, you open up the lungs and thus absorb excess qi from the middle Tan Tien, calming the Fire. By doing this, you will also increase blood circulation, which will prevent any numbness or pain in your feet.

Make sure that your head does not drop while turning. The head, neck and spine should be on the same straight line. When you "press down hard" on one knee, you compress the lung on that side, relaxing and opening the lung on the other side. The lungs work like a blacksmith's bellows.

This exercise affects the meridians of the heart (goes from the tip of the little finger along the inside of the finger, along the palm, along the inside of the arm to the armpit and from there enters the body, into the heart) and lungs (goes along the inner surface of the thumb, along the inside of the arm to the shoulder , along the shoulder and under the collarbone, in the area of ​​the clavicular fossa goes deep into the lungs).

Execution options

1. You don’t have to lean forward, but rather turn your body left and right, pressing down on your knee.
2. Bend your upper body forward and rotate it in an arc from left to right. At the same time, turn your head from left to right. This is left-hand traffic. With right-handedness, the entire sequence of movements is reproduced in the opposite direction.

Sixth piece - “Crapping the toes with both hands to strengthen the kidneys”

Verses for this exercise:

Hug your legs with both hands - Strengthen the kidneys.

Performance

1. Stand straight, feet shoulder-width apart or less, feet parallel to each other
2. Place your hands on your lower back, with your palms on your kidneys and your thumbs on your stomach.
3. Exhale and bend back.
4. As you inhale, lean forward and grab your toes with your hands, pulling them up. Try to keep your legs straight.
5. If you are unable to reach your toes, touch your ankles with your fingers.
6. As you exhale, return to the starting position
7. Do 8 reps

Discussion

By stretching and contracting the muscles of the lower back and back, we prevent and relieve tension. This exercise also improves the functioning of the kidneys and adrenal glands. If you suffer from overexertion and arteriosclerosis, it is recommended not to tilt your head too far forward during the exercise.

Exercise strengthens not only the kidneys, but also the bladder and genitals. In Eastern medicine, “kidneys” refers to the entire genitourinary system.

The kidneys, located under the two main muscles of the back, are the seat of the Primordial Jing (Yuan Jing). If they are healthy and strong, the original jing is preserved and strengthened. Only then will they be able to produce Primordial Qi and revitalize your body. By leaning forward and grabbing your feet with your hands, you tighten your back muscles and block the flow of qi in the kidney area. When the tension is released, the flow of qi resumes, removing any existing stagnation. This exercise is a great way to massage the kidneys and increase the flow of qi in them, as well as in the back muscles and spine. When the kidneys are strong, the Original Qi is also strong. When the Original Qi is full and strong, the body is able to form a powerful shield of Defense Qi to protect against colds.

When you bend over, your entire body contracts slightly and your kidneys are especially stimulated. When you straighten up and extend your arms, the mind thinks about extending your hand and foot. This action of mind and body directs qi to all tendons. When you bend, part of your attention (and part of the qi from the kidneys) is drawn to the sacrum. This chi enters the spine through the openings in the sacrum and flows down the spine as you straighten up. Eventually, the chi will fill and revitalize the entire skeleton.

The main meridians in this exercise- meridians of the bladder and kidneys. The first from the little toe along the sole stretches to the heel, then rises along the back of the leg to the buttock, to the tailbone, then up along two lines parallel to the spine, which connect at the back of the head, go together to the crown, and then descend along the forehead to the inner corners of the eyes . The second one goes from a point in the center of the foot, rises to the inside of the ankle, also goes along the inside of the leg, along the front of the abdomen and chest to the collarbone. This meridian runs close to the center line of the abdomen and chest.

Execution options

As you lean forward, grab your ankles and press into your legs as much as possible. As you rise up, run your hands along the backs of your legs, buttocks, and until your hands are positioned on your lower back.

The seventh piece - “Clenching your fists and practicing a fierce look”

Verses for this exercise:

Strike with a full fist and a fierce look,

Increasing power energy.

Performance

Step your right foot to the side and lower yourself into horseback position.

Clench your hands tightly into fists and place them at your sides. The fist should be turned palm up.

With your right fist, perform a slow punch to the right side. As you punch, rotate your fist so that when your right arm is fully extended, your palm is facing down.

Open both eyes wide and glare in the direction of the fist movement at the imaginary opponent. Return your hand to the starting position.

Strike as you exhale, inhale as you return your arm to the starting position. Do the exercise on the other side. Do 8 reps.

Discussion

This "Piece" teaches you how to lift your spirit of life. When the spirit is lifted, the flow of qi and muscle strength increase. As your Shen spirit rises and your strength increases, the energy will fill your entire body right down to the surface of your skin. In other exercises, you focused your attention and concentrated your qi. Now it is important to perform this "Piece" as it removes all stagnant qi and directs it into the skin. Focus I is the key to success. If you manage to form a very expressive image of a strong push, your Yi mind will direct the qi into your hands and feet to make the blow powerful.

This exercise is actually a striking technique and is designed to penetrate all the meridians in the body using internal strength.

During the strike, direct the energy accumulated in the lower Tan Tien to the point of impact. If the flow of energy is powerful enough, it will be able to break through all the meridians in its path. Gather energy in the lower tan tien as you inhale.

The gaze helps control the direction of the flow of internal force to the impact point.

Execution options

You can strike not only to the sides, but also forward.

Eighth piece - “Raising and lowering the heels to shake the body and cure all diseases”

Verses for this exercise:

Press on the tailbone - a hundred diseases will disappear

Performance

1. Stand at attention, legs together, straight. The arms hang freely at the sides.
2. Inhale and at the same time rise on your toes, your eyes should look straight ahead or slightly up
3. As you exhale, lower both heels to the ground
4. Repeat 8 times
5. Place your hands on your lower back (as in piece 6) and do 8 more lifts

Discussion

This “Piece” is designed to “smooth” the Qi from the top of the head to the soles of the feet. By rising on your toes, you stimulate the six chi channels that are connected to the internal organs.

By performing it in a complicated version, we stimulate the movement of qi along the microcosmic orbit, which also normalizes the distribution of qi throughout the body.

Options

Do the exercise in two stages:

1. As you inhale, you lift the energy up into your chest. To do this, you need to tuck your stomach and mentally lift everything inside: air, energy, etc. At the same time, the chest expands. Then, exhaling, squat down on your full foot. As you exhale, the opposite effect is performed: you need to stick out your stomach and lower the energy down into your stomach. The back is straight, arms are freely lowered. When you have squatted and exhaled, take a new breath in deeply and jump up as high as possible, raising the energy upward. Land softly, first on your toes, then on your heels. After this, exhale. In total you need to make four such jumps.
2. Then, while inhaling, raising yourself onto your toes as much as possible, place four fingers of both hands on your tailbone and massage it. Hold your breath. While pausing, press your fingers from below on the tailbone, lightly tighten the muscles of the anus and mentally drive the energy along the spine up to the top of the head. At the same time, straighten your back, slightly pull your chin towards your neck so that the top of your head looks straight up, and turn your inner vision to the top of your head. As you exhale, gradually lower yourself onto your full feet and at the same time mentally lower the energy down the front middle meridian, stopping pressing on the tailbone, relaxing the muscles of the anus. You must exhale through the nose, because at this time the tongue should be pressed to the palate, closing the Small Celestial Circle. Lower the energy to the lower dantian, ending with the exhalation. At the end of the exhalation, be sure to slightly raise the anus.

CHAPTER 1. "EIGHT PIECES (CUTS) OF BROCADE" (IN A SITTING POSITION)

Brocade fabric was woven from silk threads of various colors, and therefore people in the old days likened the healing movements they found to beautiful, sparkling, multi-colored brocade. And since the healing movements consist of eight cycles, they began to be called “Eight cuts of brocade.” These words also convey the meaning that health exercises are essentially simple, but their results are obvious and remarkable.

The history of "Eight Pieces of Brocade" goes back to antiquity. The movements used in this complex are divided into actions in a sitting position and actions in a standing position. In this case, we will focus on the “Eight Pieces of Brocade” in a sitting position. The peculiarity of this complex is that the main attention is paid to massage movements.

1. BODY POSITION

Exercises “Eight cuts of brocade” (in a sitting position), which are often also called “Brocade on the floor,” can be done while sitting on a bed, on a chair, or lying down. Thus, you can choose any method depending on the place, time of year, and person’s condition.

However, it is advisable to do both a sitting massage and a lying massage in the most naked form (the upper half of the body, arms and legs are freed from clothing in any case).

Massage in clothes does not give any effect as such.

Exposure has a hardening effect, and if hardening becomes your habit, you should continue hardening constantly: both in spring and summer, and in autumn and winter. If you feel well in cold weather, you should continue to massage in the nude. In this case, the healing effect is provided not only by the massage itself, but to some extent also due to air baths.

As for those people who cannot tolerate the irritating effects of cold due to insufficient hardening or poor health, they can practice massage right in bed. It goes without saying that in this case some movements become impossible or difficult to perform (for example, foot massage, thigh massage, etc.).

However, there is no big problem in this: to one degree or another, the health-improving effect still manifests itself. The question: how to exercise - sitting or lying down - is decided individually depending on the state of health: violence against oneself is unacceptable here. Otherwise, everything may end in a cold, that is, not in strengthening health, but, on the contrary, in weakening it.

When performing a lying massage, a head massage is performed while lying on your back, face up, with your head raised. A foot massage is done after getting out of bed and getting dressed - while sitting. A lower back massage is done while lying on your side, kneading it with one hand or the other, alternately.

2. MIND OF MIND

Having taken a comfortable position, sitting or lying on your back, all extraneous thoughts are expelled from your head. The ears do not hear any sounds around, the eyes do not look at anything. By bringing the consciousness into a calm state, they achieve the unity of consciousness and will.

Attention is concentrated in the navel area.

Concentrating your attention in the navel means thinking only about it and nothing else. The navel is located in the center of the abdomen, and the abdomen is the place where various internal organs are concentrated, so concentrating the will in the abdomen has an extremely great effect.

3. BREATHING

After the proper position of the body is taken and mental strength is in order, take several deep breaths and exhalations. This should be natural breathing - belly breathing.

There are mainly two types of belly breathing. One of them is that the abdomen is pulled in, expanding the chest at the same time, and therefore this method of breathing is called “reverse abdominal breathing.” The second method is that while inhaling, the stomach is protruded, simultaneously narrowing the chest, and when exhaling, it is drawn in. This type of breathing is called natural abdominal breathing. Either of these two types of breathing can be used, but for beginners it is better to use natural abdominal breathing. Reverse abdominal breathing is quite rare, but if a person is in good health and wants to use both types of breathing, it is also quite acceptable. (If the exercises are performed regularly, you can start them with reverse abdominal breathing, and then switch to natural abdominal breathing.

Or: this time breathe with natural abdominal breathing, and next time - reverse. Either of these two approaches to breathing can be followed.)

During breathing, inhale through the nose. Simultaneously with inhalation, the tip of the tongue is applied to the palate (as when pronouncing the English sound “ar”). As you exhale, which is done through the mouth, the tongue straightens. In a similar way, take 8 - 9 identical breaths (here and below, one breath means an inhalation followed by an exhalation).

You should breathe evenly, slowly and smoothly. Attention, balance and calm are required. Exhalation and inhalation should be long; you need to breathe naturally, easily and joyfully.

If you are starting the exercises for the first time, then at first 3-5 breaths will be enough. Then the number of breaths is increased as much as possible. If you want to increase the number of exercises, you can add three exercises every day. In daily exercises, the number of breaths can be increased to 80.

When increasing the load, one should, however, remember the law of gradualness, based on the individual state of health. Weak and sick people should be especially careful. If you do not follow the above, sharp wave-like movements of the diaphragm during breathing can lead to injury to internal organs.

During breathing exercises, the air in the room should be clean and fresh. If the room cannot be ventilated for some reason, deep breathing can be left aside and proceed directly to the exercises of the “Eight Cuts of Brocade” complex. Having finished these exercises, you can get dressed and go somewhere else where the air is clean in order to do breathing exercises there.

After you finish the breathing exercises and begin sitting or lying down to perform the exercises of the “Eight Pieces of Brocade” complex, it will be enough if throughout the entire time of doing the exercises you maintain the breathing that you always breathe. During exercises, there is no need to specifically concentrate your attention on breathing.

4. MASSAGE MOVEMENTS

After deep breathing, they proceed to perform the “Eight Cuts of Brocade” complex. In order to make the explanation of the exercises of the complex more understandable, the exercises are divided into eight cycles. In fact, they can be performed in any order. The main thing is that the exercises are performed correctly and that the performer clearly understands their meaning. A break between cycles is also quite acceptable (for example, in order to get out of bed, get dressed, etc.).

The direction of the massage movements is from top to bottom, from head to feet.

The usual sequence of exercises is as follows: deep breathing, hand massage, forearm and shoulder massage, head massage, eye massage, nose massage (at the same time - tapping the teeth, dry rinsing the mouth), "heavenly drum", rolling the eyeballs, chest massage, massage abdomen, lower back massage, leg massage, foot massage and six cycles of healing movements while standing.

With this sequence, the massage begins from the head and moves towards the feet. Once you get used to this sequence, you will follow it automatically and completely unconsciously.

People who are accustomed to washing their feet daily are advised to massage their feet immediately after washing, as in this case the healing effect increases.

For each of the described exercises, recommendations are given regarding the number of repetitions, but, as long-term practice shows, each person can decide for himself, based on his state of health and specific circumstances, how many times he will perform this or that exercise. Whether the number of repetitions is small or the same massaging movement is performed many times, the main thing is that at the end you experience a pleasant feeling of comfort, “muscular joy” throughout your body. This feeling serves as a criterion for the number of repetitions.

The effort that should be applied during massage depends on the physical constitution of the person. For example, thin people with a weak build can put a little effort into the massaging movement, while overweight people, like people with a strong build (especially with developed muscles), can put more effort into the massaging movement. If at the end of the massage you have a good mood and a feeling of lightness throughout your body, then this means that the effort you made during the massage was chosen correctly.

Essentially, if the force is too little, it simply won't be felt, and if it's too strong, you can end up damaging your skin.

In order to practice daily massage, you need to wash your face and hands every night before going to bed, and keep your entire skin clean at all times. Otherwise, sebaceous secretions, accumulating on the skin, will interfere with effective massage. If your hands and body are sweaty, then before starting the massage, the sweat should be removed with a towel.

If people who are accustomed to dousing themselves with cold water do a massage immediately after the water procedure, the effectiveness of the massage increases. On the other hand, since a person sweats to some extent during a massage, dousing yourself with cold water immediately after the massage is not recommended.

Cycle 1. “Dry bathing” (body massage with hands)

In order to make the execution of 1 cycle easier, it is conventionally divided into 8 subcycles. The actions included in cycle 1 stimulate blood circulation, normalize blood circulation in arteries and veins, give flexibility to the joints of the arms and legs, and promote good functioning of the stomach and intestines. Performing the actions that make up cycle 1 leads to a clear improvement in well-being and a cheerful mood.

1. "WASHING YOUR HAND" (HAND MASSAGE)

Putting your palms together, rub them against each other until warmth appears. Then, with your left hand, firmly grasp the back of your right hand and rub it forcefully.

Then rub your left hand with your right hand in the same way. The hands are massaged alternately several dozen times (1 massage of the left and 1 massage of the right hand is counted at a time) (Fig. 1).

Chinese medicine teaches that 3 Yang energy channels go from the hands to the head, and 3 Yin energy channels go from the chest to the hands. Therefore, the “dry bathing” massage begins first of all with the hands. Rubbing the hands allows you to harmonize vital forces, give vitality and mobility to ten fingers, stimulates blood flow in the blood vessels, which creates better conditions for subsequent massage.

2. FOREARM AND SHOULDER MASSAGE

With the palm of the right hand, firmly grasp the wrist of the left hand and forcefully rub the inner side of the hand, rising to the shoulder. Then, turning the hand, it is rubbed from the outside towards the wrist. This up-down massaging movement is repeated several dozen times (Fig. 2, 3).

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After this, the right hand is massaged in the same way (one up-down movement is counted at a time; the right hand is also massaged several dozen times).

3

The arm and shoulder are the location of three important joints. Important blood vessels also lie here, and therefore even a slight deterioration in the condition in this part of the body immediately affects the functioning of the entire organism. The effect of this massage is to improve the function of joints and prevent the development of inflammatory processes in them. The massage activates blood flow, preventing and relieving numbness in the shoulders.

This massage is especially good for those people who suffer from arm pain during the cold season. The number of massage repetitions can range from several times to several tens and hundreds of times. The therapeutic effect of this massage is very significant.

3. "WASHING THE HAIR" (HEAD MASSAGE)

The palms of both hands are applied to the forehead and lead down to the chin with slight friction. Then the hands are placed at the back of the head above the ears and massage the head towards the crown, after which the hands are returned to the forehead. The described sequence of actions is considered at one time. In total, this massage is repeated several dozen times (Fig. 4, 5).

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After this, use your nails or fingertips to easily and evenly knead the entire head (that part of it that corresponds to the hairline).

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Then the head is massaged with the thumbs of both hands, starting from the temples and further up. Having reached the crown, use all 5 fingers and massage in the opposite direction - down. Having reached the back of the neck, consider that the massage has been performed 1 time. Performing this massage (several dozen times) helps reduce blood pressure. At high pressure, the number of massage repetitions can be increased to 30 - 70 times (Fig. 6, 7, 8).

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The head controls the body. Chinese medicine believes that in the places where the Yang energy meridians converge, “100 pulses beat,” which must be especially protected. The “shampooing” massage increases Yang strength, brings the “100 pulses” into harmony, and does not allow vital forces to weaken. Therefore, people who practice this massage, even in old age, have a good complexion and do not develop wrinkles.

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The hair sacs (follicles) located at the base of the hair are connected to the ends of the blood vessels, so even lightly massaging the hair can not only improve blood circulation in the vessels located on the head, but also counteract the phenomenon of a rush of blood to the head, which helps prevent cerebral hemorrhages. This massage also allows you to overcome the symptoms of anemia of the brain, etc. Hair massage directly activates its physiological function, and if performed regularly, even hair regeneration is possible.

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4. "EYE WASHING" (EYE MASSAGE)

Both hands are clenched into fists without tension, the thumbs are bent and their knuckles are used to massage the upper eyelid of the corresponding eye several dozen times (Fig. 9).

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Then, pressing your thumbs to your temples, rotate your eyeballs 10 times in one direction and the other. Finally, grasping the area between the eyebrows with the thumb and index finger of the right hand, pull this place several times. At the same time, with the left hand they stroke the back of the head from the edge of the hair to the back of the head. After changing hands, the same actions are repeated several dozen times (Fig. 10).

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Chinese medicine believes that there is a connection between the eyes and 5 internal organs. This explains, for example, the fact that many people with diseased kidneys have cloudy pupils.

Eye massage promotes normal circulation of vital force in the eye area, maintains good tone of the eye muscles, as a result of which people who constantly practice this massage do not experience sagging eyelids even in old age. In addition, massage to a certain extent helps prevent farsightedness and myopia.

In the temporal region there is a very large number of capillary blood vessels. Massage of this area activates the flow of vital energy in energy channels and strengthens the body's resistance to cold wind and frost.

After this massage, your mood especially improves: it helps relieve headaches and dizziness.

Pulling back the area between the eyebrows helps relieve the “debilitating fire” (redness of the whites of the eyes from a rush of blood), and prevents eye diseases.

5. "NOSE WASHING" (NOSAL MASSAGE)

The thumbs of both hands are slightly bent, the remaining fingers are clenched into a fist without tension. Using your thumb knuckles up and down, massage your nose on both sides with force. When moving up, the knuckles of the thumbs reach the eyes, when moving down - to the nostrils. The upward movement of the hand and the subsequent downward movement are counted as 1 time. The massage is performed 10 times. In winter or during a sudden cold snap, the number of massaging movements can be increased up to 30 times. Massaging movements up and down can be performed with both hands, either synchronously or alternately, i.e. one hand is below, the other is above and vice versa.

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Massage improves blood circulation in the sinuses, maintains normal temperature in them, and therefore the inhaled air warms up well without irritating the lungs with cold. This naturally eliminates cough and prevents colds. People who practice this massage testify that it is effective in preventing colds.

6. "CHEST WASHING" (CHEST MASSAGE)

First, the palm of the right hand is pressed to the right upper part of the chest (fingers pointing down) and with force the hand is brought to the groin area, making a massaging movement. Then, from the top of the chest on the left to the groin area, they are carried out in the same way with force with the left hand. So, alternating the right and left hands, the described massaging movement is performed with each hand more than 10 times (Fig. 12, 13).

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When performing this massage in a lying position, the massaging movement with the right hand can be performed from the left breast, and the movement with the left hand can be performed from the right breast. In this case, the fingers are pointing upward. The movement of the right hand together with the movement of the left hand is counted in total at 1 time. The massage is repeated 10 or more times.

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7. "FOOT WASHING" (FOOT MASSAGE)

Both hands tightly clasp the upper thighs at the groin and forcefully move the hands down to the ankle, after which they return the hands to their original position. This massage is performed more than 10 times (the up-and-down massaging movement is counted as 1 time (Fig. 14).

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If you experience discomfort with this method of massage, the massage can be performed in 2 stages: massage of the thighs and massage of the legs.

Legs are the support of the body. There are 3 joints on the legs and there are 3 Yang energy channels and 3 Yin energy channels. Foot massage improves the flexion-extension of joints, strengthens the leg muscles, helps prevent leg diseases, and eliminates walking disorders.

8. "WASHING THE KNEES" (KNEES MASSAGE)

The palms of both hands are pressed tightly to the knees and both hands simultaneously make rotational movements, first outward, then inward (more than 10 times) (Fig. 15).

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If your knees are damaged, then instead of rotating movements, you can simultaneously knead with both hands, first the left, then the right knee (more than 10 times).

If you apply effort when performing this massage, it gives a great effect.

During human life, the knee joints bear the greatest load due to the pressure of the entire body weight on them. In addition, the joint area contains a large amount of striated muscle, cartilage and connective tissue and, since the distribution of blood vessels in this area is relatively small, the knees are the most sensitive part of the body to moisture and cold, they easily tire and are susceptible to damage. Systematic massage of the left and right knees allows you to raise the temperature in the knee joints and eliminate the adverse effects of piercing wind and frost, as well as give elasticity to the muscles and flexibility of the bones, strengthen the flexion-extension function of the joints, and help prevent such a difficult-to-treat disease as joint inflammation .

Cycle 2. “Beating the heavenly drum” (massage that causes sound resonance in the ears)

The palms of both hands are pressed firmly to the ears. With the index, middle and ring fingers of both hands, lightly tap the back of the head (in the cerebellum area) more than 10 times.

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After this, holding the ear openings with your palms and fixing your fingers motionless on the back of your head, you sharply remove your hands from your ears. This is done more than 10 times, making the ears “sound” (diagrams 16, 17).

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At the end of the massage, plug the ear holes with the middle or index fingers and, turning the fingers in the ears 3 times, sharply remove them. Completing the described sequence of actions is counted as 1 time. The massage is performed 3 to 5 times (diagrams 18, 19).

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There are 12 Yang energy channels running under the occipital bone. In addition, the cerebellum is located here. Therefore, light tapping in this place helps to completely cleanse the brain and enhances memory. The effect of this massage is especially noticeable when performed in the morning or when you feel tired.

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The ears contain nerve endings from the vestibular apparatus, etc., which go directly to the brain. Therefore, vibration of the eardrum, due to the closing and opening of the ear holes, sharpens hearing and helps prevent ear diseases.

Cycle 3. “Rotate the eyes” (circular movements of the eyeballs)

Having taken the desired position in a sitting position, they concentrate.

Rotate both eyeballs to the left 3-6 times, after which they look intently forward for some time. Then rotate the eyeballs to the right 5-6 times, after which they again look intently forward.

At first glance, it may seem that this method of massage is extremely simple, so there may even be doubts about its great effectiveness. However, as experience shows, methodically performing this massage twice a day - morning and evening, provided that it is performed for a long time, gives a very good effect beyond expectation.

Cycle 4. “Clicking teeth” (tapping teeth together)

First, they detach themselves from emotions and concentrate. Slightly compress the mouth, after which the teeth of the upper and lower rows are connected about 30 times, as when biting.

Teeth are bone endings, they... not only directly related to bones and muscles, but also have a close connection with the stomach, intestines, kidneys, liver and other internal organs.

Therefore, constant “dental massage” gives teeth strength and stimulates the functioning of the digestive apparatus.

Cycle 5. "Dry rinse"

Closing your mouth and connecting your teeth, make rinsing movements with your cheeks and tongue, as if there was water in your mouth.

The mouth is “rinsed” more than 30 times.

During “rinsing”, saliva is released abundantly in the mouth. When the mouth is completely filled with saliva, slowly swallow it in three doses.

For those who do this massage for the first time, copious amounts of saliva may not be released, but after you perform this massage for some long time, the amount of saliva released will naturally increase.

By causing the release of a large amount of saliva in the oral cavity, this massage mainly promotes digestion.

The latest research in physiology confirms that saliva breaks down poisons, promoting immunity and digestion.

The ancient Chinese believed that saliva plays an extremely important role in the body. The fact that when creating hieroglyphic writing, the hieroglyph “to be alive” was formed from the elements “water-on-tongue” is very meaningful.

Cycle 6. “Lumbar rub” (lower back massage)

Both hands are warmed by friction against each other and, pressing them to the lower back, rub it with effort. The area to be rubbed is limited from below to the coccyx, from above - to the place upon reaching which the arm no longer bends any more.

The movement of the hand up and down is counted at one time. In total, this massage is performed about 30 times (Fig. 20).

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The lumbar region is surrounded by a dense network of energy channels. The kidneys are also located here, so warmth is desirable for this area of ​​the body, cold is contraindicated. Due to the friction of the lower back with your hands, heat is generated. This massage not only warms the lower back, but also improves the activity of the kidneys and promotes good, non-stagnant circulation of energy in the channels. Long-term use of this massage allows you to prevent the occurrence of lower back pain and avoid its curvature in old age. People suffering from lower back pain can perform this massage hundreds of times until sweat appears, in which case the therapeutic effect of the massage increases.

Cycle 7. Abdominal massage

Abdominal massage may be recommended for people suffering from intestinal disorders and chronic gastrointestinal diseases.

MEN'S METHOD OF ABDOMINAL MASSAGE:

The left hand is placed on the lower back or upper thigh. (In the case of performing a massage while lying down, the location of the hand is not specifically specified.)

With the right hand, massage the stomach from the bottom of the spoon (on the left) and moving to the lower abdomen under the navel, after which the hand is returned to the starting point of the massage. This action is counted for 1 time. It is performed a total of 30 times. Then the right hand is placed on the lower back or upper thigh and the left hand is massaged on the abdomen. Massage with the left hand is performed in the same way as with the right (Fig. 21, 22).

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Abdominal massage should be done with little effort. Since performing an abdominal massage takes quite a long time, people whose stomach and intestines are in order may not perform the massage, or limit it to 5 to 6 times.

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The work of the intestines always occurs in the same direction: from top to bottom. However, the intestines themselves rotate in the abdominal cavity in a variety of directions. Therefore, in order to massage the intestines, 30 massaging movements with the left hand and 30 massaging movements with the right hand are quite enough.

If you massage the abdomen for a fairly long period of time, it not only improves digestive function, but also gives a therapeutic effect for various diseases of the stomach and intestines. This effect is explained by the fact that when massaging the chest and abdomen, the internal organs, due to external pressure, gradually rise and fall, which enhances the activity of the stomach and intestines, improves the activity of other organs and systems of the body, and activates metabolism. Strengthening the functions of internal organs through this massage allows you to gradually eliminate the focus of the disease and achieve healing naturally.

FEMALE METHOD OF ABDOMINAL MASSAGE:

Due to the physiological characteristics of the female body, the female method of abdominal massage has its differences.

The hands are warmed by rubbing against each other, the left hand is placed on the lower back (the thumb is facing forward, the other four fingers are facing back). With your right hand, make a circular massaging movement, starting from the spoon towards the left and down. This movement is counted at one time. This movement is performed several dozen times.

Then the right hand is placed on the lower back, and with the palm of the left hand, circular massaging movements are made from the navel in the direction to the right and down. Having brought the hand to the lower abdomen (to the edge of the pubic bone), it is returned to the starting point. This massaging movement is performed several dozen times.

The massage performed with the right hand and the massage performed with the left hand are different. The area between the navel and the spoon is massaged with the right hand, a circular massaging movement goes in the left-down direction, while with the right hand the ash between the navel and pubis is massaged in the right-down direction. Performing this massage over a fairly long period of time helps strengthen internal organs and normalizes regulation.

Cycle 8. “Rub the underfoot of the mogi” (massage of the sole)

After the hands are warmed by friction against each other, they massage the soles of the feet more than 80 times (Fig. 23).

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(When it says “sole” here, it primarily means that area on the sole that, in people who do not suffer from flat feet, does not come into contact with the ground (floor) when walking. (A kind of notch along the sole, on the left foot - on the right, on the right - left. - Note translator.) From the sole begins the small Yin energy channel associated with the kidneys, which reaches the upper chest. The sole is the place where the “dirty” energy - Qi - descends, therefore, by massaging the foot when there is an excessive rush of blood to the kidneys, you can cause its outflow and direct the movement of the “dirty” energy downwards, which activates the liver and improves vision. If you massage the soles immediately after washing your feet, its effectiveness increases.

Notes:

Three Yang energy channels... originate from the fingers and, passing along the back of the hand and above the elbow, rise to the shoulder.

Three Yin energy channels... start from the fingers, pass through the palm and rise to the shoulder.

Twelve energy channels (meridians)... connect various parts of the human body, running in the longitudinal and transverse directions.

18.07.2013 12:50

Eight pieces of brocade

Introductory part.

Qigong is considered a heritage of Chinese culture; its history goes back more than 4,000 thousand years. There are many legends and stories associated with the emergence of one or another health-improving practice of qigong. Practically, each of them has its own philosophy, but be that as it may, qigong was created mainly by healers. Special exercises have been developed to improve the circulation of qi (energy) in specific channels (meridians) to cure the disease. Qigong aims to promote health, prevent disease and treat disease.

Qigong includes many practices, one of which is eight pieces of brocade - this is a system of exercises, or form, as it is commonly called, of the initial level of qigong. It is a health-improving exercise that affects every part of the body through correct movements. The purpose of this practice is to form the correct structure of the body - physical and energetic, that is, to create a healthy posture of a healthy spine in a healthy body. The spine straightens, flexibility appears in the joints, and deep tension in the body is eliminated.

The eight pieces of brocade exercise system refers to therapeutic qigong, which has proven itself to be an effective and safe method of healing.

One of the advantages of eight pieces of brocade is that it does not require prior physical preparation. The exercises of this gymnastics are performed slowly and smoothly without any sudden movements, working with the body extremely correctly and safely. The form is built into a special sequence of exercises, collected in such a way that their use not only changes the structure of the body and brings relaxation, but also brings the mind and emotions into a calm, balanced state, leading to emotional stability.

The eight piece brocade form consists of eight exercises. Each of them works with a specific energy channel, as well as a group of muscles and spine in a certain area. The exercises are arranged in a precise sequence, which is the secret of this practice, which normalizes the energy balance, nervous system, respiratory system, as well as the circulatory system.

In the philosophy of health practices, everything is connected with the concept of YIN and YANG, as well as the concept of WU XING.

Terms used and main positions:

triple heater - implies a set of points located in the lumbar region (min-men), in the groin area in the middle of the perineum (huyin) and in the abdominal area (dan-tian).

palm number 8 - the phalanges of three fingers (little, ring and middle) are bent. The index finger and thumb are straight. The hand is straight, bent at the joint and is at an angle of 90 relative to the forearm  . The thumb points to the side and the index finger upwards.

Wo Gu fist - the thumb presses the base of the ring finger, the remaining fingers gather and squeeze the thumb forcefully.

ma-bu - Feet parallel to each other, the width of the stance is the length of three feet. The back is straight, the body should not lean forward or backward, the lower back is rounded, the body weight is in the middle, the legs are bent at the knees and hips, as if sitting on a chair.

Dan Tien is an energy center located in the abdomen, two finger widths below the navel.

Tan-jun (heart center) - located in the center of the chest at the level of the heart.

bai-hui - the point on the top of the head. If the top of each ear connects in a straight line upward, we will find this point.

laogong is the point where the middle finger hits when it bends and presses the dimple in the middle of the palm.

five weaknesses and seven damages - “five weaknesses mean” - five weak organs of our body (liver, spleen, heart, lungs, kidneys), the word “get rid of” means in this case to help make our organs stronger and healthier.

“seven damages” - emotions (sadness, anxiety, overzealousness, anger, fear, sudden fear) they relate to each organ and can also upset the balance and harm our body as a whole.

Ming-Men - this point is also called the “gate of life”; it is located on the spinal column in the area opposite the navel.

du-may – Posterior medial canal. It starts from the Hui-yin point, passes through the middle of the back along the spine, through the crown, the Bai-hui point to the face. It ends at the Chun Jian point under the upper lip.

Zhen-May – Anteromedian canal. Starts from the Chun jian point under the upper lip, passes through the middle of the abdomen, chest and ends at the Qihai point under the navel two cun (fingers) below.

Let's start practice! Concentrate on yourself, create a positive attitude within yourself, extraneous thoughts go away!

Form:

0. Initial form- stand straight, arms at your sides (relaxed), back straight, look forward, top of head up. A feeling of inner peace. The breathing is even, there is a slight smile on the face (the presence of inner joy). The left leg opens to the side shoulder width apart (feet parallel). The hands rise through the top of the head (bai-hui) and lower down in front of them, collecting energy inside themselves in (dan-tian)

1. Both hands push the sky (to regulate the triple heater).

When our hands are below, we cross our fingers and raise them up in front of us above the top of our head. At the same time we stand on our toes. At this stage we take a breath. Looking forward. Shoulders slumped. The arms at the elbows do not straighten completely, but they press slightly upward and stretch back. At this stage, we hold our breath for three seconds. We open our hands and lower them down through the sides and connect our fingers again. At this stage we exhale. The movement is repeated 6 times.

After each movement, we raise our arms up to the sides and lower them in front of us, thinking about the Dan Tien.

This exercise activates three areas of the body: the groin area, the navel area, the diaphragm area, the so-called “three heaters” - sanjiao. By stretching upward, you stretch your pectoral and abdominal muscles. When the arms are raised, the back bends, the arms and body seem to become longer. At the same time, the tendons are stretched. The stomach retracts into itself. These movements are good for restoring the vertebrae of the neck, as well as straightening the back and solving problems associated with ailments in the shoulder joints. It is important to perform movements smoothly (tension and relaxation), which allows qi to flow freely through the channels from bottom to top.

Pull the bow left and right (to strengthen the kidneys and lower back).

We sit down in the rack ma-boo*, at the same time, the arms begin to rise through the sides and at the moment of formationma-boo , gather at shoulder level with your wrists crossed. The fingers of the left hand formnumber 8* (in Chinese) the index finger of the left hand is pointed upward, the thumb is open, the remaining fingers are collected on the second folange and pushed to the side to the left - palm forward. The fingers of the right hand form a fist. The right hand “pulls the bow string” and moves to the right with the elbow in the opposite direction. The head turns to the left, the body is straight, the center of gravity is in the middle.

Watch your back, it should be straight, your buttocks should be tucked in. This strengthens the back muscles and increases the circulation of qi in the kidneys. The arm is not completely straight, the elbow is slightly bent, this will allow the energy to flow freely. But at the same time you need to create force in the hand as if you were pulling a bowstring. The elbow is at shoulder level. But don't raise your shoulders, they should be down. Stretch the string, help the movement with your thoughts, concentrate your mind - this helps the movement of qi. Inhale

Stay in this position for 2-3 seconds

The right arm opens to the side, both arms are stretched parallel to each other, the palms are pulled towards ourselves, the shoulders are relaxed, the arms are at shoulder level, the fingers are pointing upward, the gaze is directed to the right.

Then hands move down to the ground and form crossed wrists again. Look ahead.

We perform the movements first to the left and then to the right 3 times.

It is important to remember that the first movement is always to the left, according to this - the left hand on top of the right, when you are preparing to open your hands to the right, then the right hand on top of the left. This exercise helps to stretch the tendons and thereby open the hand channels. The ma-bu stance strengthens the leg muscles. The Du Mai channel, the back and chest open, thereby activating numerous points on the back, all this contributes to the opening of the channels and the free movement of qi.

After each movement, inhale and exhale.

Hands press, leg rises (for spleen and stomach)

The hands are gathered in front of the chest, the right hand smoothly rises up, turns around at chest level, in front of the face with the palm facing away from you and rises in a small arc above the head, the palm faces the sky, the fingers are turned to the right, the elbow is turned to the left. Points laogong* And baihui* converge in one line. At the same time, the right hand presses the palm into the ground at hip level, with the elbow facing back and the fingers facing forward. At the same time, the center of gravity moves to the left, the right leg is raised with the left hand, the knee is raised to the leveldantian, the toe is relaxed and looking down. Look to the left. The chest opens, the back arches, the shoulders gather. The stomach retracts into itself.

The leg is lowered and placed shoulder-width apart. At the same time, the right hand is lowered in front of the face, the left hand is raised (they begin to move towards each other) at chest level, meeting and forming a kind of cup.

The movements are repeated 3 times on the left and on the right.

Last movement: the right leg is lowered shoulder-width apart, the feet are parallel, the knees bend slightly, the arms are lowered, raised to the sides - inhale, lower them from above in front of you - exhale, look forward.

Make sure that while performing the exercise, your elbows do not fully extend, so as not to interfere with the natural movement of qi. along the channels, and the palms are open. When pushing with your hands, feel the resistance. Tendons and muscles are stretched and strengthened. Thus, this movement stimulates circulation qi in the stomach and spleen. When performing movements, you do them, sometimes with tension, sometimes with relaxation - this helps to open the channels, and also massages the internal organs. There are points on the sides of the body; they are activated (massage).

Exercise helps the spine, it becomes flexible, salts go away, and the condition becomes better.

4. Look back (get rid of five weaknesses and seven damage*).

The arms are crossed at the bottom of the hands. Then we slowly lift them up and open them, continuing to move backward, gradually twisting our straight arms around the middle finger. The little finger seems to be pulling more (helping to twist

Hands begin to open with palms back, diagonally strictly on the sides, fingers

directed towards the ground, head straight, gaze forward.

The arms begin to twist, palms up, and slightly back. The little fingers help with twisting. At the same time, the elbows also twist and point downwards. The shoulder blades come together, the chest opens. Inhale . At the same time, the head turns to the left. A look back. At the same time, the head is “suspended” by the crown, make sure that it does not fall back. The back should be straight.

4.2. The knees bend slightly. At the same time, the hands come together, palms to each other, at the level of the stomach, turn towards the ground and press down, as if closing a book. Fingers point slightly upward, look forward. Exhalation.

Keep your attention within yourself, watch for free circulation in your internal organs.

When the arms are twisted and the head is turned, the chest opens, this movement sets the cervical vertebrae in motion, which helps prevent diseases of the neck, spine and shoulder joints, as well as get rid of the five weaknesses and seven injuries.

This exercise helps to balance the internal organs, open channels and get rid of excessive emotions.

5. Straight back, bending and rocking to the right and left (to calm the fire in the heart).

5.1. The center of gravity is transferred to the right leg, the left leg moves to the side,at double shoulder width.RThe hands are lowered down, the fingers are directed towards the ground. We sit down inma-boo, feet parallel. At the same time, your hands grab the ball at waist level. Hands are raised to chest level, palms up, fingers facing each other.

5.2. The knees straighten, at the same time, at chest level, the palms begin to turn towards the sky, the palms press diagonally into the sky above the head. Elbows point slightly up and to the sides. The gaze is directed to the sky.

5.3. Knees bend like ma-boo . The arms at your sides are lowered and rest on the middle of the thigh, the elbows are turned out to the sides and up, and the fingers are looking inside the thigh. Look ahead.

5.4. We rise a little. Transfer your body weight to your left leg, lean to the side to the left.

The spine, crown of the head, tailbone and right leg are on the same straight line. Keep your attention on the spine, you need to be aware of it. The body bends parallel to the floor towards the left leg, the gaze is directed to the toe of the left foot.

5.5. Body weight moves to the right. The body begins a slow movement to the right, the gaze moves to the heel of the left foot. The back is straight.

The neck, tailbone and right leg are in one straight line during this movement, the vertebrae are stretched, try to increase the amplitude of the movement. The tailbone seems to be wagging.

5.6. The body turns, rises and becomes tilted sideways to the right. Now the back and top of the head are parallel to the left leg. The body rises straight, the knees straighten and we sit down again. Look ahead.

Keeping your attention on your feet will help you become rooted.

They stood up and leaned to the right. The tilt is always in the direction from which you stood. The movements are repeated 3 times in each direction.

This exercise helps normalize the flow of qi V " that - dan-tians "(heart center). The channel opens " “du-may”, which allows you to remove fire from the heart. It also increases blood circulation, relieving numbness and pain in the legs.

6. Push down into the ground, lift up to the sky (to strengthen the back muscles, kidneys and increase immunity).

6.1. We shift the center of gravity to the right leg. The left leg is pulled up and returned to its original position (shoulder-width apart, feet parallel). At the same time, the arms are raised, palms up, to the sides above the head.

6.2. Hands converge over the head in a small house, fingers towards each other, but do not touch each other. The hands are lowered in front of the body, as if pressing down, reaching the chest.

6.3. Hands turn with palms facing the sky. Fingers alternately, starting with the little finger, go behind the back. The hands rest on the lower back, while the fingers look towards each other, the hands press with the same force as you would do a massage. Keep your attention on the kidneys, at the point ming-men* , and at points Yunquan on the soles of the feet.

6.4. Hands slide down the lower back, reach the buttocks and, at the same time as bending, slide along the back of the legs. When the hands reach the foot (the head looks forward as much as possible), the hands begin to unfold, and we place them on top of the foot ( if you cannot reach the foot, then you can place your hands on the shin bone). Stay in this position for a few seconds.

6.5. Then bend over even deeper and begin to raise your arms, while your body remains in place; when your arms reach your head, it begins to rise at the same time frame. We rise, look forward, hands up. Palm facing forward, fingers pointing towards the sky.

The movements are repeated 6 times.

Last movement:Feet shoulder-width apart, arms raised up, look forward.

When performing this exercise, it is important to remember that the knees and back are straight, there should be a feeling of tension in the tendons. Try to pull your chin forward, due to this your back will be straight. "Wei-chung "is the fold area (behind the knee) on the back of the leg. It is important that you feel tension or even pain in this area when bending forward. At the same time, when bending, tension occurs in the belt - this is good for the kidneys. This exercise strengthens the back muscles, joints, bones, spine, and activates the initial qi, and thereby protects the body from environmental influences. Strengthens the immune system.

7. Fist pushes with a fierce gaze (to raise the vital spirit and enhance the flow of qi).

7.1. The arms are lowered straight next to the body.

7.2. The left leg moves to the side, wider than the shoulders, feet parallel, sit down lower in ma-boo . At the same time, both hands come togetherfist Wo Gu*. We place our fists on the belt, elbows pointing back. Look ahead.

7.3. The left fist comes forward, with the base of the thumb pointing towards the sky, with force. At the same time, my toes seem to cling to the ground. The eyes open wide. The gaze is directed to the left fist.

7.4. The hand relaxes and opens. The hand is rotated with the thumb into the ground, then the hand is bent at the wrist and turned palm forward, the elbow slightly rounded and pointed to the left. The palm begins to rotate, drawing a circle in the air, and the elbow is also involved.

7.5. The hand turns palm up. We begin to form a fist. The fingers are closed one at a time, starting with the little finger. Thumb inside. When the fist is formed, the hand begins to rotate, the thumb points to the sky and returns to the belt. Elbow back.

The movement is repeated with the other hand (3 times with the left hand, 3 times with the right hand).

When performing the exercise, it is important to open your eyes wide. This helps open the liver channel. The liver is responsible for tendons. Tendons become more elastic.

When performing the exercise, tension and relaxation alternately change, this helps open the channels of the arms and legs, and strengthens the muscles.

Imagine that qi passes through all channels. Focus your attention on your hands and feet, and direct there qi. This will help remove stagnant negative energy.

8. Heels rise, arms fall freely (getting rid of hundreds of diseases*).

8.1. The left leg is pulled towards the right and placed next to it. The knees gradually unbend and the arms fall freely along the body. Look ahead.

8.2. Palms turn towards the sky. The arms are raised at the sides to shoulder level. Raise your arms even higher, and at the same time rise on your toes. The crown of the head stretches upward, the spine is pulled higher, the lower back is aligned. Inhale.

8.3. Hands begin to turn with palms facing the ground. And they fall freely on the sides. At the same time, the feet fall freely to the ground. Exhalation.

The exercise is repeated 7 times.

With a breath of qi rises up to the top of the head and fills all the channels. With an exhalation qi goes down to the feet. The teeth should be pressed tightly together. This circulation qi Serves to smooth out the energy in the internal organs, bringing them back to normal. A channel opens duh-may , the spine relaxes, which helps balance the two energies YIN And JAN.

When performing the exercise, the calf muscles are stretched and relaxed. Due to this, the muscles become stronger.

When you land on your heels, don't do it too hard, hold your fall a little (if you shake hard and hit your heels, you may have problems with unpleasant sensations in your head). When the exercise is performed correctly, the heels are massaged, which has a positive effect on the whole body.

Get rid of hundreds of diseases* - this expression suggests that this exercise helps to cure a lot of diseases (one hundred means a lot).

Final form.

I. The center of gravity is transferred to the right leg. The left leg moves to the side. Feet shoulder width apart. Feet parallel. Stand up straight. The center of gravity is in the middle. Hands spread out to the sides with palms back, fingers diagonally directed towards the ground.

II.The palms turn forward and the hands begin to smoothly collect the ball at the leveldantian , arms crossed (one on top of the other with dotslaogong , men have their right hand on top, women have their left hand) . TOlet's get alonghands on dan tien. The eyes slowly close and the mind calms down. We collectqi Vdantian.

III. The eyes open slowly, both arms slowly fall along the body. The left leg smoothly returns to the right.

This exercise helps you get into a harmonious and calm state. Helps control your qi and its calm movement, the same as at the beginning of the exercises.

– This complex was developed by the Great Master Bodhidharma (or Damo), the founder of the Chan teachings and the first patriarch of Chan Buddhism, the name Zen Buddhism is often used. The complex was developed more than 1500 years ago. Damo made a huge contribution to the development of the Shaolin Monastery and its world-famous Kung Fu, passing on, according to legend, a set of exercises of 8 pieces of brocade and other Qigong practices to the monks.

– 8 pieces or (pieces of brocade), refers to health Qigong and is the pearl of all health practices. The complex is a harmonious combination of simple physical movements, psychological regulation and deep breathing.

– The characteristic features of the Ba Duan Jing complex are a set of safe exercises that are performed slowly, smoothly, widely and consistently. Movements should be fluid, relaxed and natural.

– The Ba Duan Jing complex is a rhythmic combination of tension - relaxation, dynamism and inertia. The connection between body and mind is one of the main requirements of the Ba Duan Jing complex; it contributes to the formation of vital energy.

– These exercises allow healthy people to maintain good health and increase energy resources, and help people with weakened health to restore and strengthen it; they can be done by people of completely different ages, including those with a very low level of physical fitness.

– The simplicity of the proposed exercises, unlike other Qigong systems, are extremely accessible in their movements, require a small area for practice and in the first stages do not require complex methods of concentration. It should be noted that the correct position, calm breathing and reasonable relaxation of the body and mind in themselves ensure the correct circulation of Qi and provide a powerful healing effect.

– Regular practice significantly increases the tone of the body, relieves fatigue and stress, helps regulate metabolism in the body, which affects the reduction of excess weight.

– Performing the complex leads to harmony of the “external” and “internal”, cleanses and opens the energy channels through which the QI energy moves, improves the movement of blood in the blood vessels and the movement of lymph in the lymphatic vessels, improves the condition of the musculoskeletal and digestive systems.

– Adequate physical activity, regulated depending on the level of fitness of those involved in the amplitude and pace of the exercises, creates a feeling of “muscle joy.” With systematic exercise, there is a significant reduction in the deformation of the spinal column, improvement in its mobility, strengthening of tendons, ligaments, bones, increase in muscle strength, range of motion in the joints, which is a good way to prevent osteochondrosis, radiculitis and arthritis.

– Research by Chinese scientists has shown that exercisers experience improved cardiac activity, blood pressure stabilizes, and endurance to physical activity increases.

When exercising, it reduces cholesterol levels in the blood of those involved, which ensures the prevention of atherosclerosis.

– An essential feature of this exercise system is the harmonious training of all body systems, including the central nervous system. It promotes concentration, memory development, and the ability to manage one’s physical and mental state, which allows us to classify Ba Duan Jing as one of the optimal options for motor psychoregulation.

– Ba Duan Jing establishes proper circulation of Qi through correct, relaxed positions and a strictly defined sequence of movements. The feeling of Qi, and then the sensation of Qi circulation, will come naturally in the process of performing the exercises of the complex.

– Mentally, Ba Duan Jing allows you to develop amazing purity and calmness of consciousness - this is extremely necessary both for self-development and in everyday life.

– This complex should be included in the daily schedule of life, which will allow you to maintain a healthy body and good spirits until old age.

– A characteristic feature of this complex is that by starting to practice it at a young age and spending 15-20 minutes a day, you can maintain mobility of joints, vigor of the body and peace of mind until old age. The complex is rightly called the complex of youth and longevity.

Introduction, Setting, Starting Position

Each form begins with a Starting Position (IP)

IP: the body is relaxed, hands are down, the chin is slightly lowered, the shoulders are lowered, the legs are shoulder-width apart, there is a slight smile on the face, the tip of the tongue touches the palate.
While performing the complex, nothing should distract you. The mind is calm and relaxed, attention is within the body.
Regular exercises will help strengthen the body and mind, fill the body with QI energy, and eliminate weakness and soreness in the body.
Breathing is free while performing all forms.

1. We stretch up, raise the sky.

IP. Raise your arms slightly from the sides, then lower them down with the body tilted forward downwards, as if we were picking up a ball, joining our hands in a lock. We raise our hands in a lock above our heads. We stretch the whole body, rise on our toes, fixation. We relax, smoothly lower our arms across the sides, first with our palms up, then turn them down. IP.
Exercise affects the triple heater

2. Archer

IP. Left leg to the side (Rider Pose). We hug with our hands in front of us (the left hand is closer to the body). We draw the bow. Pull the elbow of the right hand back, the hand of the left hand forward, look at the target. Maximum tension and tension. Relaxation. IP. Same thing for the other leg.
Exercise improves the functioning of the lungs and large intestines.

3. Embrace the void, push away the mountains

IP. Step forward with your left foot. We make a hugging motion with our hands (left hand on top). Hands towards you, the left leg straightens and remains on the heel, the toe is raised. The left hand goes back (the palm seems to be pushing something away), the right hand in front of you. We push mountains with our hands. At the same time, turn the toe of your left foot to the left 90 degrees. We transfer the body weight to the left leg, the right one freely, on an outstretched toe. Fixation, maximum tension and stretch. IP.
The same for the right hand.
Exercise has a general strengthening effect on all organs.

4. Raise a star into the sky

IP. Left leg to the side, bend at the knee, right leg straightened and extended. The left hand is clenched into a fist at the level of the lower back, the right hand is bent at the elbow in front of us as if holding a shield. We lower ourselves (bend over) to the left leg, the right hand with the palm parallel to the floor. Slowly move your hand along the floor, changing your stance to the right one. We bring our hand to the right leg. We scoop a star into our fist. Raise your fist up, open your palm, your left hand goes down, your palm parallel to the floor. We stretch to the sides. Fixation. We bring our hands back: the right one is in a fist at the waist, the left one is holding a shield in front of us. We repeat the same movement on the other side. IP.
Exercise improves the functioning of the stomach and spleen.

5. The rider stretches his back

IP. Step your left foot to the side. (rider pose). We rotate our hands in a circle, place them on our knees, elbows pointing up. We make a circular tilt with the body from the left leg to the right, alternately straightening the arms at the elbow. In the final position, one arm is straightened, looking at the leg of the same name. We repeat the movement in the other direction. At the end point of the movement, fixation of the body and maximum stretching.
Exercise improves the functioning of the heart and small intestines.

6. Big tree.

IP. Step to the side with your left foot. (rider pose or mabu). Hands in front of you, holding the ball at the level of the middle tan tien. We make a rotational movement with the body while maintaining the position of the hands, first in one direction and then in the other. IP.
The exercise works with the anterior and posterior medial canals, zhen mai and think.

7. Punch

IP. Step to the side with your left foot. (rider pose). We turn to the left, the left leg is bent at the knee, the right leg is straight. Hands in a circular motion to the sides, we strike with fists, at the end with maximum tension.
We turn to the right side and change our foot stance accordingly.
A similar movement with hands clenched into fists to the sides. We turn the body forward, the rider's pose. We alternately strike forward, first with the left hand, then with the right hand, then, again with a circular movement of the arms, we strike to the sides, then. IP.
Exercise improves the functioning of the liver and gallbladder.

8. Stretch your legs and activate your kidneys

IP. Hands up, pass the ball through the top of the head. We lead to the feet, lean forward. We grab our toes, 3 light stretches, legs straightened at the knees. On the back of the legs, we raise our arms along the body to the lower back. With our hands on the kidney area, we bend back, again lower ourselves along the back side of the body with our hands down, bend over, hold the ankles with both hands, lightly squeeze 3 times. Raise our hands along the body to the kidney area, tap our heels on the floor. IP.
Exercise improves kidney and bladder function.

9. Liver cleanse

This exercise is aimed at energetically cleansing the liver.
A complex of 8 pieces of brocade strengthens ligaments and tendons, and from the point of view of Chinese medicine, the liver is responsible for the condition of ligaments and tendons in our body.
Therefore, after completing the complex, it is recommended to cleanse the liver.
You need to put your hand on the liver and imagine bad, gray Qi, moving it along the intestines 18 times, and bring it out of the body into the ground.

10. Filling the body with the Qi of the sky

After completing the complex and cleansing the liver, it is necessary to fill the Xia-dan tian with the Qi of the cosmos from 4 to 8 times, or in multiples of 8, 16.32.
This exercise helps replenish energy in the body.

11. Spontaneous movement qigong or (releasing the body)

This exercise is a simple but very effective method of self-regulation, self-healing and helps the body harmonize.
It is recommended to relax the body as much as possible and concentrate on its awareness from the top of the head to the feet, performing it for 5-7 minutes, not only after the complex but also as an independent exercise for self-regulation.

12. Breathing exercise

Breathing exercise to gain psycho-emotional balance, relax the body and calm the mind: It is recommended to perform movements softly, smoothly, fluidly like water, concentrating on the movement itself.

Health qigong. Ba duan jin (ba duan jin) or 8 pieces of brocade - One of the most popular methods of traditional psychophysical gymnastics in China, qigong, which is widely practiced

Ba duan jing (ba duan jin) or eight pieces of brocade - One of the most popular methods of traditional psychophysical gymnastics in China is qigong, which is widely practiced by the masses. The set of exercises is widespread in Taoist, Buddhist and lay schools in China. Its long and effective existence has led to the fact that it is practiced by almost all segments of the population (young, old, healthy, sick, martial artists, etc.). Ba Duan Jing has a history of more than a thousand years. According to legend, it was created by the famous and great commander of antiquity Yue Fei (岳飛) to improve the general physical training of soldiers. It is now used to maintain and improve health, as well as to prolong life.

There are many exercise options and they are presented on this site.

The main content of the system is dynamic breathing and physical exercises combined with concentration. Strengthening tendons and muscles, increasing human energy with the help of internal strength. With regular practice, exercises will have a powerful harmonizing and healing effect on a person.

Wants to live a long and active life without illness.

Has, but wants to get rid of chronic diseases.

Strive to strengthen mental health, patience, physical strength, and gain flexibility.

Balance Yin and Yang in your body and mind.

In general, it is easy to learn, safe, has no contraindications (except for those described below), has no age restrictions, and the conditions for practice are minimal. For the effectiveness of the exercise and focusing the mind on managing internal strength, it is better to do it in the morning (not necessary, for example, I like to do the same before bed, and I noticed that I sleep like a baby), in a quiet place, with clean air, that is, before doing it, ventilate the room, without drafts , ideally in the fresh air.

The entire complex does not require compliance with any restrictions or important conditions, but it is still recommended:

moderation in sex (you shouldn’t have sex immediately after sex);

do not exercise if you have an energy or mental disorder (fever, exacerbation of a chronic disease, while intoxicated or after high psychological stress);

Women during menstruation should not practice this complex; during pregnancy, only under the supervision of a specialist.

Many may ask:

So which one should you choose? After all, you always want to start right away with the best.

Personally, I am working on a version from Van Ling’s book, I just bought it five years ago. I would advise you to simply trust your intuition, one thing I will say is that the sitting complex is intended for sick and weakened people. The main thing I understood not only from this system, but from life in general:

“You need to take the first step and choose the direction of the path and it will lead you exactly to the place you wanted to get to. I have never seen it any other way.”

An example of the complex:

Video Ba Duan Jing - Eight Pieces of Brocade Shaolin Style.Medical option. Performed by Shaolin Monastery physician Chen Shichhao. Recorded in2007 in the guest house of the Russian Center at the Shaolin Monastery.