The Eight Pieces of Brocade (Baduanjin) is a traditional health and fitness exercise made up of eight movements. The whole set is concise and the amount of exercise moderate, and each movement is designed to meet the health-care and therapeutic needs of particular organs or conditions; it clears the meridians, qi, and blood and regulates the functions of the internal organs. Practiced steadily over a long period, it strengthens the constitution and prevents and treats disease. It has great therapeutic and health value for the middle-aged and elderly, the frail and sickly, and those with chronic illnesses. In particular it has a positive effect on diabetes, can improve depressed and anxious states of mind, and at the same time strengthens the body and reduces complications.
1. Holding Up the Sky with Both Hands to Regulate the “Triple Burner”
Effect: Stretches the spine and the muscles of the neck and shoulders, regulates qi and blood, and steadies the emotions.
Movement: Stand upright with feet apart at shoulder width and both arms hanging loosely at the sides. Then slowly raise them from the left and right sides to overhead, interlace the fingers, and turn the palms up as if holding up the sky. At the same time rise onto the toes. Then lower the arms to the starting position, letting the heels touch down lightly. Coordinate with the breath: inhale deeply when pushing up, exhale deeply when returning.
2. Drawing the Bow Left and Right as if Shooting a Vulture
Effect: Relieves chest tightness, soreness in the shoulders and neck, and similar symptoms.
Movement: Stand upright, take a big step out with the left foot, and squat into a horse stance. Cross both arms in front of the chest. Look at the left hand; then make a fist with the left hand, index finger pointing up and thumb extended so that it and the index finger spread in a V. Next push the left arm out to the left until straight, turning the head to the left to look at the left index finger. At the same time, make a fist with the right hand and pull the arm out horizontally to the right as if drawing a bow. Return to the starting position and switch sides. Coordinate with the breath: inhale when extending the arm and drawing the bow, exhale when returning.
3. Raising One Arm to Regulate the Spleen and Stomach
Effect: Strengthens the spleen and stomach, and improves excess stomach acid, cold hands and feet, and aching limbs.
Movement: Stand upright with feet apart at shoulder width. Turn the right palm and raise it overhead, the five fingers held tightly together, palm up and fingertips pointing left; at the same time press the left hand down, palm down and fingertips pointing forward. Return to the starting position and repeat, alternating the hands. Coordinate with the breath: inhale when raising and pressing, exhale when returning.
4. Looking Back to Cure the Five Exhaustions and Seven Injuries
Effect: Relieves stiffness in the shoulders and neck, stiff neck from sleeping, and similar symptoms. Also suitable for office workers who sit for long hours.
Movement: Stand upright with feet apart at shoulder width and the palms pressed against the sides of the legs. Then slowly turn the head left and right to look behind. Coordinate with the breath: inhale when looking back, exhale when returning.
5. Swaying the Head and Tail to Clear Heart Fire
Effect: Clears heart fire, preventing acne and pimple outbreaks, nosebleeds, irritability, and the like. Especially suitable for people who sit for long periods and lack exercise. The movement is fairly complex; do as much as you are able.
Movement: Step the feet apart about three foot-lengths and bend the knees into a half-squat horse stance. Open the hands with the tiger's mouth (the web between thumb and index finger) facing inward, resting on the fronts of the thighs, and bend the head and upper body forward. Then circle the waist around several times, then reverse direction. While turning the waist, swing the hips appropriately. Coordinate with the breath: inhale when turning the waist, exhale when returning.
6. Reaching for the Feet with Both Hands to Strengthen the Kidneys and Waist
Effect: Stretches the rectus abdominis and the meridians along the inner sides of the feet, and massages the kidneys with the warmth of the hands. If you cannot reach your toes, do not force it. People with high blood pressure should not do the left-side movement.
Movement: Stand upright with feet together and knees straight, bend the upper body forward, and grasp the toes with both hands, head raised slightly. Then return to standing while making fists with both hands. Press them against both sides of the lumbar spine and slowly lean the upper body back. Then return to standing. This movement uses natural breathing.
7. Clenching the Fists with Glaring Eyes to Increase Strength
Effect: Gathers strength to forcefully exhale the turbid qi in the body, while the shoulder muscles stretch naturally along with it; this increases strength.
Movement: Step the legs apart into a horse stance, fists at the waist, knuckles down and palms up. Slowly punch the left fist straight forward until the arm is straight, palm side down. Open the eyes wide and glare forward like a tiger. Then withdraw the left fist and punch with the right fist in the same way, alternating left and right. Coordinate with the breath: exhale when punching, inhale when withdrawing.
8. Seven Bounces on the Heels to Dispel a Hundred Illnesses
Effect: Refreshes the mind and clears the head, and can also relieve a weak bladder, hemorrhoids, uterine prolapse, and similar symptoms.
Movement: Stand upright with feet together, palms pressed against the sides of the legs and knees straight. Lift the heels, kept together, a few inches off the ground while raising the head, in a posture of lifting the whole body upward. Then let the heels touch down lightly to return. Coordinate with the breath: inhale when raising the heels, exhale when they touch down.
Although these eight movements are simple, practicing them steadily brings a clear benefit in strengthening the body and preserving health!