Yu Tong
Guanganmen Hospital, Chinese Academy of Chinese Medical Sciences
Deputy Chief Physician of Orthopedics
Answer
Ba Duan Jin has a total of 8 movements, which are not limited by venue, time and environment, and can be practiced by themselves at any time and place. It has the fitness effect of improving physical health, strengthening the function of viscera, improving mental health, preventing and treating chronic diseases, and delaying the aging of the body.
【Note】
When practicing, it is necessary to pay attention to gradual progress. Whether it is exercise load or movement difficulty, follow the principle of from simple to complex, from easy to difficult, and from less to more.
The video shows the standard movements. Everyone should practice according to their abilities, so as to move the joints, smooth the blood, strengthen the body’s metabolism, and enhance the immunity.
It is recommended to practice twice a day, morning and evening.
【Action Analysis】
Preparation
The preparatory posture is to adjust the body to a relatively balanced state in a relaxed and natural posture.
The first type, the two hands hold the Tianli Sanjiao
Effects: Lengthen the spine, neck and shoulder muscles, and can also regulate qi and blood, and stabilize emotions.
Movement essentials: Stand upright, feet apart, shoulder-width apart. The arms are naturally slack at the sides of the body, and then slowly lift up from the left and right sides to the top of the head, the fingers of both hands are interlaced, the palms are turned over, the palms are facing up like a sky, and the two heels are at the same time. The heels touch the ground lightly.
This is repeated many times. If you cooperate with breathing, inhale deeply when lifting up, and exhale deeply when recovering.
The second type of bow is like shooting a vulture
Effect: It can relieve symptoms such as chest tightness and shoulder and neck pain.
Movement essentials: Stand upright, take a big step with your left foot, and squat down in a horse-riding pose. Cross your arms in front of your chest, your right arm is outside, your left arm is inside, look at your left hand, then make a fist with your left hand, with your index finger raised, your thumb straight and your index finger spread out in a figure-eight shape. Then the left arm is pushed to the left and straightened, and the head is turned to the left. Seeing the index finger of the left hand, at the same time, the right hand makes a fist, and the arm is stretched to the right to make a bow. After the action is restored, the left and right are reversed and repeated several times. If you cooperate with breathing, inhale when you stretch your arms and draw the bow, and exhale when you recover.
The third way to regulate the spleen and stomach should be done alone
Effect: Enhance the function of the spleen and stomach, improve the symptoms of hyperacidity, cold hands and feet or sore limbs.
Movement essentials: Stand upright, feet apart, shoulder-width apart. Raise your right hand over your palm, five fingers together, palm up, and fingertips to the right, while pressing your left hand down, palm down, and fingertips forward. After the movement is restored, repeat it alternately with both hands, repeating it many times. If it cooperates with breathing, lift it up and down and inhale at the same time, and exhale when it is restored.
The fourth style, five labors and seven injuries, look back
Effect: Relieve the symptoms of stiff shoulders and neck, stiff neck and other symptoms, suitable for office workers who sit in the office for a long time.
Movement essentials: Stand upright, feet apart, shoulder-width apart. The palms of both hands are close to the legs, and then the head slowly looks left and right and looks back. At the same time, cooperate with breathing, inhale when looking back, and exhale when recovering.
Fifth style, shake your head and tail to get rid of your heart
Effects: Eliminate heart fire, improve the occurrence of acne, acne breakouts, nosebleeds, irritability, etc. The action is more complicated and can be done within one’s capacity.
Movement essentials: Separate your feet, about three soles apart, and bend your knees to half-squat into a riding position. Open both hands, the tiger’s mouth is inward, and hold the front of the thigh. Bend your head and upper body forward, then turn your waist in a circular shape, turn your waist a few times, and then turn your waist in the opposite direction.
Swing your hips properly while turning your waist. If you cooperate with breathing, inhale when turning your waist and exhale when recovering.
The sixth form: climb the feet with both hands to strengthen the kidney and waist
Effects: Strengthen the waist and kidney, clear the meridians, regulate the body’s qi and blood, and promote growth and development.
Movement essentials: stand upright, feet together, knees straight, upper body bent forward, grasping two toes with both hands, head slightly raised. Then return to an upright position, at the same time make fists with both hands and place them on both sides of the lumbar spine, slowly lean back on the upper body, and then return to the upright position. Repeat several times. This pose uses natural breathing.
The seventh form is to increase the strength of the fist and the angry eyes
Effect: Gather strength to exhale the turbid qi in the body, and the shoulder muscles naturally stretch, which can increase vigor.
Movement essentials: Put your legs apart and bend your knees into a horse-riding position, with both hands clenched and placed by your waist, with the center of the fist facing upward. The left fist is slowly thrown forward, the right arm is straight, the fist is down, the eyes are wide, and the tiger is looking forward. Then withdraw the left fist, and hit the right fist like the method, alternating left and right. If you cooperate with breathing, exhale when punching and inhale when closing.
The eighth style is behind the seven perils and all diseases are eliminated
Function: Improve the circulation of qi and blood, promote metabolism, and expel “turbid qi” from the body. “Dirty qi” refers to all tense, foul and sick qi. At the same time, each joint ligament can be exercised, the strength of the muscle group in the back of the calf can be developed, the plantar muscle ligament can be lengthened, and the balance ability can be improved.
Movement essentials: Stand upright, feet together, palms close to the sides of the legs, straighten both knees, lift the heels together, a few inches off the ground, raise the head at the same time, and do a whole body lifting position.
Then the heel strikes back lightly and repeats. If you cooperate with breathing, inhale when the heel lifts and exhale when the heel hits the ground.
Positive
The “receive” of the closing potential contains two meanings. One is the meaning of “finishing” and “closing”; the other is the meaning of collection. The ancients said: “If you put it away, you will make up the Liuhe, and if you withdraw it, you will store it in the secret.” When practicing, the “qi” should be released and collected, hidden in the dantian, and gradually returned to the quiet state before the practice.
Source: Beijing Sports University, CCTV Life Circle