Medical Qi Gong for Health & Vitality
I was recently digging through my things and found some old notes on the Ba Duan Jin (also known as The Eight Brocades) from my Qi Gong classes in acupuncture school. A set of eight exercises that my classmates and I often used in between classes, before exams, in an attempt to slow down and tune in. I have since gotten out of the practice of doing it, but would like to integrate it back into my life because it is such a simple and relatively quick set of gentle exercises/stretches that can have a beneficial impact on our health and wellbeing.
The Ba Duan Jin is a form of medical Qi Gong meant to improve health. The movements are very slow and intentional – each exercise is done about 3 times before moving onto the next exercise in the sequence. The breathing is very intuitive, for example, breathe in as arms go up or out, breathe out as arms come down or back into the body.
Check out the video below to get a sense of what the exercises look like and follow along. Feel free to mute the sound so that you can just concentrate on the movements. It’s also quite helpful to know what the benefits of each exercise are. Below are the names of each exercise sequentially, and what they are for:
1. Holding the Sky with Two Hands
This move is said to regulate the Sanjiao or Triple Heater meridian. It promotes the Lung and Heart organs as well as Qi/energy flow.
2. Drawing the Bow to Shoot the Eagle
Opens up the chest, promotes the Lung and regulates the Large Intestine. It is good for neck, shoulder and back pain. Balances upper and lower body.
3. Separate Heaven and Earth
Regulates the Spleen and Stomach (digestion). Soothes Liver energy (stress and emotions).
4. Looking Backward
A good stretch for the neck that calms the mind, regulating the Heart and Pericardium organs. It opens the chest and relieves symptoms of exhaustion/fatigue by promoting Yang.
5. Sway the Head and Shake the Tail
This one harmonizes the Heart and Kidney organs by releasing excess heat. Promotes better sleep.
6. Clench the Fists and Stare Fiercely
Good for promoting the flow of Qi/energy and blood. Beneficial for muscular strength and overall vitality.
7. Reaching the Feet
Good for releasing excess Liver energy (stress). Also known to nourish/tonify the Kidney.
8. Lifting the Heel and Vibrating Vertebrae
Good for the whole back. It promotes all organ functions and helps to prevent disease. The gentle shaking vibrations of this exercise is said to smooth out the Qi/energy after practice of the preceding seven exercises.
