Tips and guides for baduanjin (Ba Duan Jin): 8 Pieces of Brocade, or 8 Silk Brocades.
There are many varieties of baduanjin. This qigong flow has its origins in the 12th century and has been adapted and modified by many teachers and schools. They all share basic movements in common. There are both sitting and standing varieties.
Principles
- Practice gently, slowly, smoothly, consistently.
- Rhythmic combination of relaxation and strength.
- Combine mind and body to cultivate qi (vital energy).
- Be relaxed, calm and natural.
- Be accurate but flexible.
- Combine practice and conservation (don't overdo it).
- Follow graduated practice. Start with natural breathing, then move on to deep breathing.
Basic simple steps
Per the Chinese Health Qigong Association, Foreign Language Press, Ba Duan Jin.
There are many good videos online of the elegant standard version. This one by Mimi Kuo-Deemer is very nice and has good explanations: https://youtu.be/3K-0JpiJu-o
Open form. Ready position is qigong pole / wuji posture / standing post. Three deep breaths.
- Push the Sky. Two Hands Hold up the Heavens.
- Pole stance. Hold hands high with palms up, wide rotation of arms coming down. (x6)
- Or: see the Shaolin version below.
- Bow and Arrow. Draw the Bow to Shoot the Eagle.
- Horse stance. Shooting left and right. (x3 each direction)
- One Hand Plucks the Stars, or Separate Heaven and Earth.
- Pole stance. Hold one arm aloft. (x3 each arm)
- Wise Owl Gazes Backwards. Looking back.
- Pole stance. Arms akimbo. Look back, hold ball, left, right. (x3 each direction)
- Or: just turn head left, right.
- Take Off Your Shoes. Sway the Head, Shake the Tail.
- Horse stance. Stretch-squat, reach down left, right. (x3 each direction)
- Hold Your Feet. Two Hands Hold the Feet.
- Pole stance. Reach up, then down, behind and up. May do left, right also. (x3)
- Or: up, turn left, down, up, squat, lift up while holding toes. Repeat right.
- Clench Fists and Glare Fiercely.
- Horse stance. Thrust fist with eyes glaring, forward, left, right. (x3 each arm)
- Seven Stamps. Bouncing on the Toes.
- Tight stance. Raise and lower heels. Shake, center, settle. (x7)
Closing form. Cross hands over lower dantian. Three deep breaths.
Shaolin Eight Treasures
From The Shaolin Qigong Workout for Longevity, by Shifu Yan Lei. Shifu Yan Lei has lots of good materials online too:
- Website: https://www.shifuyanlei.co.uk/
- YouTube: https://www.youtube.com/@ShifuYanLei
He offers a variety of qigong and gongfu workout routines, most of which are quite vigorous.
Yan Lei's version of the "8 treasures" looks exquisite and is considerably more elaborate and vigorous than the China Health Association's standard form. It uses the following moves, which are described in detail in the book and can probably be seen online as well:
- Push the Sky. A more elaborate version of "hold hands high".
- Bow and Arrow. Bigger steps. A lot more shou (hand) positions, including down and forward as well as the traditional bow-and-arrow stance.
- One Hand Plucking Stars. An elaborated version that includes reaching behind the back.
- Take Your Shoes Off. Deep horse stance stretches in several modalities.
- Hold Your Feet. Stretching down, with a wider stance.
- Clench the Fist. Very wide stance.
- Seven Stamps. Heel-raising using different stances and arm/hand positions.
- Repeat. Link all together, always returning to neutral (pole) position for 3 breaths.
Japanese "Samurai" form
- Although it has elements in common, this version is quite distinct.
- Several steps are done in classical Japanese kneeling stance.
- Includes some self-massage.
- Strong emphasis on deep breathing into the dantian.
- More strenuous stretching, including back-rolling and leg lifts.