Now that you have a better understanding about qigong, I wanted to conclude this blog series by introducing a very simple, yet very effective qigong exercise. This qigong series is referred to as The Eight Pieces of Brocade, or Baduanjin.
The Eight Pieces of Brocade, (or Eight Section Brocade, or Eight Silken Movements) is a simple and highly effective qigong exercise series that is meant to improve health. Each movement is said to affect a different physical area and qi meridian (a qi meridian is simply a path that qi, energy, flows through the body).
There is a sitting version and a standing version of this qigong series. For this article we will focus on the standing exercise, as this is the most widely practiced version.
While the movements and order of movements may vary slightly from teacher to teacher, I practice this powerful qigong exercise series in the order presented. In addition to this version that I am presenting in this article, there is also a version of the Baduanjin that I learned from the work of Shi Yan Lei that is a fantastic variation as well.
The variation of the Eight Pieces of Brocade that you practice is not as important as bringing your attention to the movements, holding a relaxed posture and regulating the mind and breath.
Perform 8 repetitions of each of the eight movements. If you are pressed for time, you may perform each of the movements for fewer repetitions. Always be sure to perform the opening movement and closing movement with the Eight Pieces of Brocade practice as well.
Working with an instructor in person is always the best option for learning qigong, however the Eight Pieces of Brocade is a fairly simple qigong exercise to learn and video and written instructions will be plenty to get you up and running and hopefully inspires you to seek out a teacher to get deeper into your practice.
Eight Pieces of Brocade (Baduanjin)
Basic Stance
The basic stance you will perform these exercises from is often referred to as Wuji:
- Feet about hip or shoulder-width apart.
- Spine straight but not overly-rigid.
- Eyes looking forward and chin retracted slightly.
- Hips open and relaxed, allow your pelvis to tuck under to take pressure off your low back (when your pelvis tucks under this is the opposite of sticking your butt out, this will cause your lower back to flatten out slightly).
- Bend the knees slightly.
- Keep your feet flat on the ground with your weight distributed evenly between the heels and balls of your feet.
- Let your shoulders relax and drop down but keep your chest open allowing your arms to hang loosely at your sides.
- Clear your mind and focus your mind’s-eye on your lower Dan Tien, the area approximately 1-2” below your navel.
Opening Movment - Gathering Qi
From our basic stance inhale slowly raising your arms straight up to the sides, as your arms pass the shoulders rotate your arms so your palms face each other overhead, at this point begin to slowly exhale and press your palms down the front of your body back to the starting position.
As you do this, feel the energy running all through your body. Relax and let your mind clear. If thoughts enter your mind, do not attach to them, simply release the thought and return your focus to your breathing, be here and now.
Movement 1 – Two Hands Hold up the Heavens
This movement is said to stimulate the “triple warmer” or “triple burner” meridian and regulates the inner organs; particularly the heart, lungs and stomach.
It is performed by loosely lacing the fingers together and pressing the palms up towards the sky. As peak extension is reached, raise the heels up standing on the balls of the feet. The overhead reach is synced with an inhalation of the breath. Next, slowly exhale and keeping the fingers laced together lower the hands behind the head before repeating the next repetition.
Close this series of movements by performing a repetition of gathering qi, as in the opening movement, one time.
Movement 2 – Drawing the Bow
This movement stimulates the waist area; specifically, the kidneys and spleen. It also strengthens the leg muscles.
Stepping into a low horse stance (perform the stance as low as you can without stressing or creating pain in your knees), simulate drawing a bow to each side of the body. Inhale as you draw the bow and exhale as you transition to the other side.
Close this series of movements by performing a repetition of gathering qi, as in the opening movement, one time.
Movement 3 – Separate Heaven and Earth
This movement stimulates the stomach and spleen.
This is similar to the first movement except one hand pushes up, while the other hand pushes down and the head turns slightly to the side away from the overhead hand. As the hands transition smoothly in front of the body, inhale slowly all the way into the press, exhale as you begin the transition into the next repetition.
Close this series of movements by performing a repetition of gathering qi, as in the opening movement, one time.
Movement 4 – Wise Owl Gazes Backwards (Look Behind)
This movement stretches for the neck and waist and stimulates the kidneys.
Perform this movement by raising the arms overhead palms facing each other with a long slow inhale. Lower the arms back to the side with an exhale. Raise the arms to the side on a slow inhale then twist to the left side looking back over your left shoulder, allowing the hands to end up in the following order right hand palm resting on the left side of the abdomen, left back of hand resting on the right kidney. Repeat to the other side.
Close this series of movements by performing a repetition of gathering qi, as in the opening movement, one time.
Movement 5 – Punching with an Angry Gaze
This movement stimulates and regulates the liver, increases general vitality, and releases and dispels angry and tense feelings. As will all movements that require the horse stance, the leg muscles will be strengthened.
Perform this movement by stepping into the horse stance, making fists and drawing them to each side of your hips. Exhale and slowly punch your left fist forward while “glaring angrily”. Inhale, open the punching hand “grasping qi” and draw your fist back to your hip. Repeat to the other side.
Close this series of movements by performing a repetition of gathering qi, as in the opening movement, one time.
Movement 6 – Lifting the Heels and Shaking the Body to Cure the 100 Ailments
This movement stretches, strengthens, and aligns the spine. The bouncing stimulates the immune system and helps rid the body of many diseases, or “cure the 100 ailments”.
Bring your hands to the kidneys and lower back. Clench one fist and hold that fist with the other hand. Inhale and press your fists down your lower back to your tailbone and hips, as your arms fully extend raise your heels up and stand on the balls of your feet. Exhale and drop your heels to the ground, cushioning the impact by bending the knees slightly allowing a gentle bouncing or rocking action to occur. Bring your fists back to your lower back and repeat.
Close this series of movements by performing a repetition of gathering qi, as in the opening movement, one time.
Movement 7 – Sway the Head and Shake the Tail
This movement regulates the heart and lungs and removes excess heat (or fire) from the heart.
Perform this movement by stepping into a horse stand with fists on each thigh. Inhale then exhale and twist and glance backwards to the left while pushing the right fist into the right thigh. Inhale deeply, then exhale and repeat to the other side.
Close this series of movements by performing a repetition of gathering qi, as in the opening movement, one time.
Movement 8 – Two Hands Hold the Feet
This movement stimulates the kidneys and adrenal glands and strengthens the waist.
Perform this movement by inhaling and reaching overhead, then exhale and bend forward at the waist, further increase the stretch by holding the toes or backs of the legs, then inhale and draw back up to the overhead stretch before exhaling into the next repetition.
Close this series of movements by performing a repetition of gathering qi, as in the opening movement, one time.
Closing Movement - Sealing the Qi
To close this qigong exercise series, gather qi as you do in the opening movement, and as you exhale and push your palms down the front of the body bring your palms to your lower Dan Tien (1-2" below your navel), placing your right palm over your lower Dan Tien first, then placing the left palm over the back of the right hand.
With your hands covering your lower Dan Tien relax, clear your mind and breathe deeply into the lower abdomen.
Breathe so that your lower abdomen expands with every breath.
Allow your mind to clear and simply focus your breathing into your lower abdomen for 9, long, deep, slow breaths.
Hopefully you have enjoyed this Introduction to qigong series. If you currently study qigong I hope this series has complimented your practice, and if you are interested in studying qigong hopefully this blog series has gotten you up and running. If you have any questions feel free to email me at
scott@extreme-fitness.org and I'll be happy to help out in any way I can.
In Health,
Scott
