The 8 silk pieces<\/b><\/p>\n
General Yue Fei, born in 1103 BC, was one of the great Chinese heroes. The great generals of ancient China studied and taught Qigong to their soldiers in order to increase their power, strength and vitality<\/span><\/p>\n Yue Fei stood out from the rest because he had the army with the best training and the most victories.<\/span><\/p>\n 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.<\/span><\/p>\n These soldiers practiced the eight pieces of silk every morning.<\/span><\/p>\n Today, this practice is practiced by thousands of people who, like Yue Fei’s soldiers, can attest to its effectiveness.<\/span><\/p>\n The main benefits of the practice are:<\/span><\/p>\n 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.<\/span><\/p>\n We combine movement and stillness with the aim of preserving health, calming the mind and strengthening the body.<\/span><\/p>\n The practice:<\/b><\/p>\n 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. Each of the 8 exercises is considered a “piece of silk” that the practitioner wears on a daily basis.<\/span><\/p>\n Each piece is accompanied by a “poem” (translated from ancient Chinese) that explains the exercise and its purpose.<\/span><\/p>\n Exercise table:<\/b><\/p>\n 1 – Pressing down on the sky with both hands<\/b><\/p>\n 2 – Draw a bow and make the arrow fly<\/b><\/p>\n 3 – Separating Heaven and Earth<\/b><\/p>\n 4 – The wise owl looks back<\/b><\/p>\n 5 – The big bear turns one way and the other<\/b><\/p>\n 6 – Touch your toes and bend backwards<\/b><\/p>\n 7 – Stretching out your wrist with a fierce look on your face<\/b><\/p>\n 8 – Vibrating the body<\/b><\/p>\n 1 – Pressing down on the sky with both hands<\/b> <\/span><\/p>\n Poem:<\/b> Double hands hold the skies to regulate the Sanjiao (Triple Heater); Sanjiao passes (Qi) freely and smoothly, illnesses disappear. Practice:<\/b> Stand naturally with your feet parallel and shoulder-width apart and your hands at your sides. Intention:<\/b> 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).<\/span><\/p>\n 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.<\/span><\/p>\n 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).<\/span><\/p>\n 2 – Draw a bow and make the arrow fly<\/b><\/p>\n Poem:<\/b> Left right open (bend) the bow like shooting a hawk, two strong and firm arms to strengthen the kidneys and waist. Practice:<\/b> Take a step with your right leg to the right and squat in the horse stance. Intention: <\/b>This piece is used to strengthen the kidneys and the waist area. 3 – Separating Heaven and Earth<\/b>Poem:<\/b> To adjust and regulate the spleen and stomach, you should lift alone; spleen and stomach (gain) peace and harmony, illness is cured automatically. Practice<\/b>After completing the last piece, stand up and move your leg back so that your feet are parallel and shoulder-width apart. Intention:<\/b> This exercise works the stomach and digestive system. 4 – The wise owl looks back<\/b>Poem:<\/b> Five weaknesses and seven injuries, wait and see, later they’ll disappear; train hard, exercise a lot, for strong tendons and bones. Practice:<\/b> Stand easily and comfortably with your feet parallel as before and your hands naturally hanging at your sides. Intention: <\/b>The five weaknesses refer to illnesses related to the Yin organs: heart, liver, spleen, lungs and kidneys. 5 – The great bear turns to one side and the other<\/b>Poem: <\/b> 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. Practice: <\/b>Step your right leg to the right and squat into a horse stance. Intention: <\/b>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. 6 – Touch your feet and bend backwards<\/b>Poem: <\/b> Two hands hold the feet to strengthen the kidneys and waist; when the kidneys and waist are strong, the whole body is strong. Practice:<\/b> Move one leg out to the side so that your feet are shoulder-width apart. Intention: <\/b>This movement will strengthen the whole body and increase its flexibility. 7 – Stretching your wrist with a fierce look<\/b>Poem:<\/b> Clench your fist with eyes of fire to increase Qi and intention, healthy body and mind, the spirit of comfortable vitality. Practice:<\/b> Step your right foot out to the side and squat into a horse stance, keeping your body straight and your fists by your waist. Intention: <\/b>This piece trains you to increase your spirit of vitality. 8 – Vibrating the body<\/b>Poem: <\/b> Seven disorders and hundreds of illnesses disappear and are left behind; hundreds of illnesses are caused because the body is weak. Practice: <\/b>This exercise has three parts. Intention:<\/b> This piece is used to soften the Qi from the top of the head to the soles of the feet. Conclusion<\/b><\/p>\n 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.<\/span><\/p>\n Once you become familiar with the 8 exercises, you will notice that they are all very simple but extremely effective for maintaining your health.<\/span><\/p>\n When practicing the exercises, you don’t need to worry about breathing, unlike other styles of qigong.<\/span><\/p>\n The 8 pieces of silk are excellent for unblocking your energy channels and starting to feel your bioenergy flowing through your body.<\/span><\/p>\n You can learn the 8 silk pieces on your own or you can come and practise with me to solidify your practice.
\nC., 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. <\/span><\/p>\n\n
\nIt’s a good idea to sit in silence for a while before starting, so that the mind calms down. <\/span><\/p>\n
\nReverse your hands to look at the sky and raise both arms.
\nStretch (straighten) your chest, stretch your waist (and) sway to both sides.
\nStand up straight.
\nPractice a lot, your body (becomes) strong (and you’ll feel) happy. <\/span><\/p>\n
\nClose your eyes, calm your mind and breathe regularly.
\nOpen your eyes and look straight ahead, continuing to breathe naturally and smoothly.
\nCondense your Shen (intention) in the Upper Dan Tian (point between the two eyes) and sink your Qi in the Lower Dan Tian (navel center).
\nThen interlace your fingers and raise your hands above your head without bending your arms and, at the same time, raise your heels.
\nThis is called “Double hands hold up the heavens”.
\nRelease your heels and tilt your body to the left and then to the right, then straighten up again.
\nLower your hands in front of your body to complete one turn.
\nDo twenty-four repetitions. <\/span><\/p>\n
\nBend your elbow horizontally at the shoulder (your mind) trying to pull hard.
\nThe arrow in your hand points (to the target), use your eyes to stare.
\nShoot left right twenty-four times.
\nMount the horse and crouch down to increase effectiveness. <\/span><\/p>\n
\nRelax your hands and raise them to your chest area.
\nBring 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.
\nThe eyes are fixed on a distant point.
\nThen raise and lower your hands, circle them to your chest and repeat the same process to shoot to the right.
\nDo twelve in any direction for a total of twenty-four.
\nConcentrate your mind so that you really feel like you’re making a very strong bow.
\nThe concentrated mind is the source of movement. <\/span><\/p>\n
\nFirst you have to learn to become well rooted in the horse’s posture.
\nWithout this rooting, you won’t be able to find your center.
\nWhen you’re in the horse stance, your back should be straight; this position in itself strengthens your legs, kidneys and back.
\nConcentrate your mind so that you really feel like you’re using a very strong bow. <\/span><\/p>\n
\nRaise your arm and stiffen your palms, use the force to swing.
\nExtend and develop the tendons and muscles, spleen and stomach comfortable.
\nRight hand raised, left lowered, left and right stretches and swings the tendons and living channels. <\/span><\/p>\n
\nThen move both hands in front of your stomach, palms facing upwards.
\nRaise 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.
\nThen change hands and repeat the same process.
\nYou should feel that both hands are pushing on something resistant, but you shouldn’t tense your muscles.
\nDo twenty-four repetitions. <\/span><\/p>\n
\nWhen you raise one hand and lower the other repeatedly, you end up relaxing the muscles and organs in the abdominal area.
\nWhen you raise your hand, don’t tense it; instead, extend your strength from your hands to your arms so that you feel the stretch.
\nThis will stimulate and strengthen the tendons and muscles.
\nThis raising and lowering of the arms will stimulate the energy and blood of the stomach, spleen and liver. <\/span><\/p>\n
\nInjuries happen because of weakness (overexertion) all because the internal organs (are) weak.
\nStretch (straighten) your chest and turn your neck to look straight back.
\nGrasp your waist and hold your chest so your body is upright.
\nEspecially effective for healing internal injuries. <\/span><\/p>\n
\nLift your chest slightly inwards so that your posture is straight, but be careful not to strain your chest.
\nTurn your head to the left and look back as you exhale, then turn your head forward as you inhale.
\nTurn your head forward as you inhale.
\nTurn 12 times in each direction, for a total of 24.
\nYour body should remain facing forward.
\nDo not turn when you turn your head.
\nNext, place your hands on your waist and turn your head 24 times as before.
\nFinally, move both hands towards your chest with your palms facing upwards, press your elbows and shoulders slightly forward and turn your head 24 times.
\nDuring 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. <\/span><\/p>\n
\nThe seven weaknesses refer to injuries caused by the seven emotions: happiness, anger, sadness, joy, love, hate and desire.
\nWe can become ill when our organs become weak or when we experience emotional disturbances.
\nWhen we turn our head to the side repeatedly, the neck relaxes, as do the blood channels and energy channels (meridians).
\nIn addition, this movement massages the heart and helps it, along with the brain, to free itself from “stagnant” feelings.
\nRegular practice of this piece will regulate feelings and repair damage caused by strong emotions. <\/span><\/p>\n
\nThe hands press on the knees, rocking and swaying repeatedly.
\nThe blood flows smoothly, many good benefits.
\nIf the muscles \/ tendons are tight, the legs sore and the body numb, reach out repeatedly and press hard, don’t waste time (hesitate). <\/span><\/p>\n
\nPlace your hands on top of your knees, with your thumbs on the outside of your thighs.
\nThe IQ sinks to the soles of the feet and the intention is in the center of the soles of the feet.
\nShift your weight to your left leg and press down strongly with your hand and align your head, spine and right leg.
\nStay in this position for about 3 seconds, then return to the original position and repeat the same thing on the other side.
\nTurn 12 times in each direction for a total of 24 repetitions. <\/span><\/p>\n
\nBy doing this movement you will also strengthen your legs and get rid of any numbness you may feel in your legs.
\nMake sure you don’t let your head fall when you’re turning sideways.
\nKeep your head, neck and spine aligned.
\nWhen 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. <\/span><\/p>\n
\nBend at the waist and hold your feet.
\nThis is the most effective way to strengthen muscles \/ tendons and bones.
\nOne down one up, life force increases greatly.
\nIt’s the best way to prevent colds. <\/span><\/p>\n
\nPress 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.
\nThe shape looks as if you are holding or lifting something above your head.
\nThe mind is in the Mingmen cavity in the region of the kidneys.
\nStay like this for 3 seconds, then bend forward with your arms outstretched and hold your feet.
\nPull your hands slightly upwards so that you exert a light pressure on the whole body.
\nWhile holding your feet, your mind is in the center of the soles of your feet.
\nStay like this for 3 seconds.
\nRepeat the whole process 6 times. <\/span><\/p>\n
\nIt will massage the kidneys, liver and the entire digestive system.
\nWhen you bend forward and press your body slightly downwards, your mind should think about stretching from your hands to your feet.
\nThis action of the mind and body leads the Qi to all the tendons and muscles in the body.
\nWhen you stand up in a controlled manner, the energy will go up the spine and with practice it will revitalize the entire skeleton. <\/span><\/p>\n
\nMount the horse and squat down, straightening your chest.
\nHold your fist or strike with the palm of your hand, using more force.
\nLeft and right.
\nHold, hold, eyes of fire, use the Qi of intention. <\/span><\/p>\n
\nHold both fists and extend one arm out to the side in a twisting motion.
\nThe other hand remains by your waist with the fist closed.
\nThe hand sticking out can be a closed fist or an open palm.
\nAfter finishing the extension movement, release both hands and bring the outstretched hand back to the waist in the starting position.
\nThen shake both hands and repeat on the other side.
\nWhen you make the punching movement, look fiercely at an imaginary opponent.
\nDo 8 on each side, for a total of 16. <\/span><\/p>\n
\nWhen your spirit is high, Qi flow and muscle strength increase.
\nAs you raise your spirit, Qi will fill your body all the way to your skin.
\nThis piece cleanses any stagnant Qi and takes it to the skin.
\nConcentrating the mind of intention is the key to success.
\nIf 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. <\/span><\/p>\n
\nWith the feet up, the achievement is difficult to describe to the pen.
\nHead up and press down to reach the fingertips.
\nGrasp your waist and hold your chest, moving up and down.
\nIt is effective for getting rid of illnesses and eliminating disasters (diseases). <\/span><\/p>\n
\nFirst, lower both hands naturally by your sides.
\nStand still and keep your mind calm.
\nRaise your heels and stay as high as you can for 3 seconds, then lower your feet to the floor.
\nRepeat 24 times.
\nNext, place your hands on your waist and, again, stand on your tiptoes for 3 seconds and lower them.
\nDo this 24 times.
\nFinally, place your hands in front of your chest and stand up again 24 times.
\nThe different positions of the hands serve different functions of Qi circulation.
\nAfter finishing this piece, sit still, keep your mind calm and breathe gently and regularly for about 3 minutes. <\/span><\/p>\n
\nWhen 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.
\nWhen 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. <\/span><\/p>\n
\nThe choice is yours. <\/span><\/p>\n<\/div>