The Ba Duan Jin (Eight Pieces of Brocade): A Classic Qigong Set
The «Ba Duan Jin» (the Eight Pieces of Brocade) is a set of qigong (chi kung) exercises — probably the most famous there is — practised for hundreds of years. Because of its antiquity, we want to devote an article to it: its origin, its movements, and the different ways of practising it that we have found over our years of training.
Origin and Name
Ba Duan Jin (八段锦), «The Eight Pieces of Brocade». 八 (ba): eight. 段 (duan): a classifier for something in segments or pieces, indicating that the eight movements form one indivisible whole. 锦 (jin): literally «brocade», but also something beautiful or precious — the sense being eight exercises of great value.
Like all very old things, its origin is not confirmed, but the most widely accepted theory traces it to the Shaolin temple, home to the oldest mural depicting these eight exercises, which the monks used to stretch and loosen up after long hours of meditation. Over time it was taught to more and more people beyond the monastery, becoming a common practice both among practitioners of China’s various martial arts and among people simply seeking better health. Today the Ba Duan Jin is widespread — in China it is normal to see people performing it in the parks, in kung fu and tai chi schools, and in workplaces where people need to stretch and strengthen their health.
How to Practise It
There is no single way to perform these exercises — first because they are genuinely ancient and their teaching has naturally varied over history, and second because they are practised by all kinds of people. Monks, masters, students of external and internal kung fu and athletes are used to harder positions, while older people with no connection to martial arts may find those positions too demanding. So, according to our health and state of mind, the Ba Duan Jin can be done sinking deep into the positions, or almost standing while stretching the tendons to the maximum, or in a more relaxed way; the number of repetitions can also vary with the time available.
As in all qigong practice, breathing is important. Ideally, inhale during the first part of each exercise and exhale during the second, as you stretch; if that is too hard at first, take two breaths or breathe naturally.
The Eight Exercises
- 两手托天理三焦 — «Hold up the sky with both hands to regulate the Triple Burner».*
- 左右开弓似射雕 — «Draw the bow to left and right, as if shooting an arrow».
- 调理脾胃须单举 — «To care for the spleen and stomach, raise a single hand».
- 五劳七伤往后瞧 — «Look backward to prevent illness and injury».**
- 摇头摆尾去心火 — «Sway the head and wag the tail to release inner heat».***
- 两手攀足固肾腰 — «Both hands grasp the feet to strengthen the kidneys and waist».
- 攥拳怒目增气力 — «Clench the fists and glare fiercely to increase strength».
- 背后七颠百病消 — «Rise on the toes several times to dispel illness».
* 三焦 (san jiao), the «Triple Burner»: a Chinese-medicine term for the three body cavities — pelvic, abdominal and thoracic — also known as the lower, middle and upper dan tian. ** 五劳七伤 (wu lao qi shang): literally «the five weaknesses and seven injuries», i.e. general debility and common ailments. *** 心火 (xin huo): literally «heart fire», usually rendered «inner heat» — racing pulse, pent-up anger, restlessness.
Article by Tin Sing Kwun (María Arias Antoranz 何天萍).
