The 8 silk pieces
General Yue Fei, born in 1103 BC, was one of the great Chinese heroes.
C., one of the great heroes of China, was the creator of these exercises. They are called silk garments because when the practitioner finishes the exercises, he feels like he has put on very soft silk garments.
The great generals of ancient China studied and taught Qigong to their soldiers in order to increase their power, strength and vitality
Yue Fei stood out from the rest because he had the army with the best training and the most victories.
One of the reasons for their victories on the battlefield was the fact that their soldiers were well trained and had iron health, able to overcome the adversities of war without falling ill.
These soldiers practiced the eight pieces of silk every morning.
Today, this practice is practiced by thousands of people who, like Yue Fei’s soldiers, can attest to its effectiveness.
The main benefits of the practice are:
- increased strength and flexibility
- better blood circulation
- strengthens the immune system
- promotes relaxation
- purifies the mind
The Eight Pieces of Silk/Ba Duan Jin consist of eight movements, where we guide the body with opening and closing movements to nourish, regulate and circulate the Qi and blood flow in the body.
We combine movement and stillness with the aim of preserving health, calming the mind and strengthening the body.
The practice:
This set of exercises always begins with long, deep, slow breaths to calm and concentrate the mind. As Qigong training is strongly related to feelings, it is important that the mind is calm and steady.
It’s a good idea to sit in silence for a while before starting, so that the mind calms down.
Each of the 8 exercises is considered a “piece of silk” that the practitioner wears on a daily basis.
Each piece is accompanied by a “poem” (translated from ancient Chinese) that explains the exercise and its purpose.
Exercise table:
1 – Pressing down on the sky with both hands
2 – Draw a bow and make the arrow fly
3 – Separating Heaven and Earth
4 – The wise owl looks back
5 – The big bear turns one way and the other
6 – Touch your toes and bend backwards
7 – Stretching out your wrist with a fierce look on your face
8 – Vibrating the body
1 – Pressing down on the sky with both hands
Poem: Double hands hold the skies to regulate the Sanjiao (Triple Heater); Sanjiao passes (Qi) freely and smoothly, illnesses disappear.
Reverse your hands to look at the sky and raise both arms.
Stretch (straighten) your chest, stretch your waist (and) sway to both sides.
Stand up straight.
Practice a lot, your body (becomes) strong (and you’ll feel) happy.
Practice: Stand naturally with your feet parallel and shoulder-width apart and your hands at your sides.
Close your eyes, calm your mind and breathe regularly.
Open your eyes and look straight ahead, continuing to breathe naturally and smoothly.
Condense your Shen (intention) in the Upper Dan Tian (point between the two eyes) and sink your Qi in the Lower Dan Tian (navel center).
Then interlace your fingers and raise your hands above your head without bending your arms and, at the same time, raise your heels.
This is called “Double hands hold up the heavens”.
Release your heels and tilt your body to the left and then to the right, then straighten up again.
Lower your hands in front of your body to complete one turn.
Do twenty-four repetitions.
Intention: the triple heater (which runs from the belly area to the respiratory system) concerns respiration (the lungs heat and transform the air), digestion (which needs a huge amount of energy to process food) and elimination (which also uses large amounts of energy to cleanse the body).
When you raise your arms and make the movements on both sides, you are stretching your torso, then when you lower your arms, they relax and the blood circulates freely, which will relax the vital organs and the Qi will circulate freely.
It is believed that this exercise, or silk piece, regulates and harmonizes all the organs, as well as promoting the proper functioning of breathing, digestion and the elimination of toxins (the triple heater).
2 – Draw a bow and make the arrow fly
Poem: Left right open (bend) the bow like shooting a hawk, two strong and firm arms to strengthen the kidneys and waist.
Bend your elbow horizontally at the shoulder (your mind) trying to pull hard.
The arrow in your hand points (to the target), use your eyes to stare.
Shoot left right twenty-four times.
Mount the horse and crouch down to increase effectiveness.
Practice: Take a step with your right leg to the right and squat in the horse stance.
Relax your hands and raise them to your chest area.
Bring your palms together and then separate them with your right hand moving close to your right nipple, while your left hand, changing to the “secret sword” or “single finger” shape, extends to the left as if you were pulling a bow to shoot a hawk.
The eyes are fixed on a distant point.
Then raise and lower your hands, circle them to your chest and repeat the same process to shoot to the right.
Do twelve in any direction for a total of twenty-four.
Concentrate your mind so that you really feel like you’re making a very strong bow.
The concentrated mind is the source of movement.
Intention: This piece is used to strengthen the kidneys and the waist area.
First you have to learn to become well rooted in the horse’s posture.
Without this rooting, you won’t be able to find your center.
When you’re in the horse stance, your back should be straight; this position in itself strengthens your legs, kidneys and back.
Concentrate your mind so that you really feel like you’re using a very strong bow.
3 – Separating Heaven and EarthPoem: To adjust and regulate the spleen and stomach, you should lift alone; spleen and stomach (gain) peace and harmony, illness is cured automatically.
Raise your arm and stiffen your palms, use the force to swing.
Extend and develop the tendons and muscles, spleen and stomach comfortable.
Right hand raised, left lowered, left and right stretches and swings the tendons and living channels.
PracticeAfter completing the last piece, stand up and move your leg back so that your feet are parallel and shoulder-width apart.
Then move both hands in front of your stomach, palms facing upwards.
Raise your left hand above your head and push upwards, and at the same time lower the palm of your right hand to the side of your body and press lightly.
Then change hands and repeat the same process.
You should feel that both hands are pushing on something resistant, but you shouldn’t tense your muscles.
Do twenty-four repetitions.
Intention: This exercise works the stomach and digestive system.
When you raise one hand and lower the other repeatedly, you end up relaxing the muscles and organs in the abdominal area.
When you raise your hand, don’t tense it; instead, extend your strength from your hands to your arms so that you feel the stretch.
This will stimulate and strengthen the tendons and muscles.
This raising and lowering of the arms will stimulate the energy and blood of the stomach, spleen and liver.
4 – The wise owl looks backPoem: Five weaknesses and seven injuries, wait and see, later they’ll disappear; train hard, exercise a lot, for strong tendons and bones.
Injuries happen because of weakness (overexertion) all because the internal organs (are) weak.
Stretch (straighten) your chest and turn your neck to look straight back.
Grasp your waist and hold your chest so your body is upright.
Especially effective for healing internal injuries.
Practice: Stand easily and comfortably with your feet parallel as before and your hands naturally hanging at your sides.
Lift your chest slightly inwards so that your posture is straight, but be careful not to strain your chest.
Turn your head to the left and look back as you exhale, then turn your head forward as you inhale.
Turn your head forward as you inhale.
Turn 12 times in each direction, for a total of 24.
Your body should remain facing forward.
Do not turn when you turn your head.
Next, place your hands on your waist and turn your head 24 times as before.
Finally, move both hands towards your chest with your palms facing upwards, press your elbows and shoulders slightly forward and turn your head 24 times.
During all 3 parts, use your intention to lead the Qi from the lower dantian to the bubbling well (soles of the feet) and Huiyin cavities (perineum) as you exhale and turn your head sideways, bring the Qi back to the lower dantian as you inhale and return your head forward.
Intention: The five weaknesses refer to illnesses related to the Yin organs: heart, liver, spleen, lungs and kidneys.
The seven weaknesses refer to injuries caused by the seven emotions: happiness, anger, sadness, joy, love, hate and desire.
We can become ill when our organs become weak or when we experience emotional disturbances.
When we turn our head to the side repeatedly, the neck relaxes, as do the blood channels and energy channels (meridians).
In addition, this movement massages the heart and helps it, along with the brain, to free itself from “stagnant” feelings.
Regular practice of this piece will regulate feelings and repair damage caused by strong emotions.
5 – The great bear turns to one side and the otherPoem: Shake the head and swing the tail to get rid of the heart fire; when the heart fire is strong, use the metal lung to subdue it.
The hands press on the knees, rocking and swaying repeatedly.
The blood flows smoothly, many good benefits.
If the muscles / tendons are tight, the legs sore and the body numb, reach out repeatedly and press hard, don’t waste time (hesitate).
Practice: Step your right leg to the right and squat into a horse stance.
Place your hands on top of your knees, with your thumbs on the outside of your thighs.
The IQ sinks to the soles of the feet and the intention is in the center of the soles of the feet.
Shift your weight to your left leg and press down strongly with your hand and align your head, spine and right leg.
Stay in this position for about 3 seconds, then return to the original position and repeat the same thing on the other side.
Turn 12 times in each direction for a total of 24 repetitions.
Intention: When you hold your knees with your hands, thumbs out to the sides, you are relaxing your lungs and chest and thus releasing excess fire built up in your chest and heart.
By doing this movement you will also strengthen your legs and get rid of any numbness you may feel in your legs.
Make sure you don’t let your head fall when you’re turning sideways.
Keep your head, neck and spine aligned.
When you lean on one knee to make the movement, you are relaxing one lung and squeezing the other, creating a purifying and strengthening effect on the respiratory system.
6 – Touch your feet and bend backwardsPoem: Two hands hold the feet to strengthen the kidneys and waist; when the kidneys and waist are strong, the whole body is strong.
Bend at the waist and hold your feet.
This is the most effective way to strengthen muscles / tendons and bones.
One down one up, life force increases greatly.
It’s the best way to prevent colds.
Practice: Move one leg out to the side so that your feet are shoulder-width apart.
Press both palms lightly next to your waist, move your hands up in front of your chest and finally above your head with your palms facing upwards.
The shape looks as if you are holding or lifting something above your head.
The mind is in the Mingmen cavity in the region of the kidneys.
Stay like this for 3 seconds, then bend forward with your arms outstretched and hold your feet.
Pull your hands slightly upwards so that you exert a light pressure on the whole body.
While holding your feet, your mind is in the center of the soles of your feet.
Stay like this for 3 seconds.
Repeat the whole process 6 times.
Intention: This movement will strengthen the whole body and increase its flexibility.
It will massage the kidneys, liver and the entire digestive system.
When you bend forward and press your body slightly downwards, your mind should think about stretching from your hands to your feet.
This action of the mind and body leads the Qi to all the tendons and muscles in the body.
When you stand up in a controlled manner, the energy will go up the spine and with practice it will revitalize the entire skeleton.
7 – Stretching your wrist with a fierce lookPoem: Clench your fist with eyes of fire to increase Qi and intention, healthy body and mind, the spirit of comfortable vitality.
Mount the horse and squat down, straightening your chest.
Hold your fist or strike with the palm of your hand, using more force.
Left and right.
Hold, hold, eyes of fire, use the Qi of intention.
Practice: Step your right foot out to the side and squat into a horse stance, keeping your body straight and your fists by your waist.
Hold both fists and extend one arm out to the side in a twisting motion.
The other hand remains by your waist with the fist closed.
The hand sticking out can be a closed fist or an open palm.
After finishing the extension movement, release both hands and bring the outstretched hand back to the waist in the starting position.
Then shake both hands and repeat on the other side.
When you make the punching movement, look fiercely at an imaginary opponent.
Do 8 on each side, for a total of 16.
Intention: This piece trains you to increase your spirit of vitality.
When your spirit is high, Qi flow and muscle strength increase.
As you raise your spirit, Qi will fill your body all the way to your skin.
This piece cleanses any stagnant Qi and takes it to the skin.
Concentrating the mind of intention is the key to success.
If you have a very strong mental image of punching very hard, your intention will lead the Qi to the tips of your arms and legs to make the punch powerful.
8 – Vibrating the bodyPoem: Seven disorders and hundreds of illnesses disappear and are left behind; hundreds of illnesses are caused because the body is weak.
With the feet up, the achievement is difficult to describe to the pen.
Head up and press down to reach the fingertips.
Grasp your waist and hold your chest, moving up and down.
It is effective for getting rid of illnesses and eliminating disasters (diseases).
Practice: This exercise has three parts.
First, lower both hands naturally by your sides.
Stand still and keep your mind calm.
Raise your heels and stay as high as you can for 3 seconds, then lower your feet to the floor.
Repeat 24 times.
Next, place your hands on your waist and, again, stand on your tiptoes for 3 seconds and lower them.
Do this 24 times.
Finally, place your hands in front of your chest and stand up again 24 times.
The different positions of the hands serve different functions of Qi circulation.
After finishing this piece, sit still, keep your mind calm and breathe gently and regularly for about 3 minutes.
Intention: This piece is used to soften the Qi from the top of the head to the soles of the feet.
When you lift the body by the heels, you are stimulating the energy channels that are connected to the internal organs and the different positions of the hands help to regulate the Qi in different parts of the body.
When you lower your heels, you will feel a vibration that travels all the way up the body to the top of the head, revitalizing and energizing body and mind.
Conclusion
There are many variations and styles of the 8 silk pieces (baduanjin), and these exercises are practiced with different intentions, ranging from maintaining health and healing the body and mind to achieving new spiritual states of union with the universe.
Once you become familiar with the 8 exercises, you will notice that they are all very simple but extremely effective for maintaining your health.
When practicing the exercises, you don’t need to worry about breathing, unlike other styles of qigong.
The 8 pieces of silk are excellent for unblocking your energy channels and starting to feel your bioenergy flowing through your body.
You can learn the 8 silk pieces on your own or you can come and practise with me to solidify your practice.
The choice is yours.