There are two ways Baduanjin exercises, one sitting and standing. Is a form of external qi gong. Energy is created on the outside, arms, waist, in order to activate the circulation of qi and nourish the internal organs.
exercises the 8 pieces of brocade are a syncretism of gymnastic techniques, absorption of breath, visualization and internal alchemy. Constitute a simple set that represents a transition of the absorption of breath techniques and various psychophysiological procedures of the Tang to the system of inner alchemy of the Song. In Western terms can be considered as a set of gymnastic exercises in which they perform gentle stretching. Several authors attribute the origin of these exercises Tang Dynasty (618-907). (Catherine Despeux -
Zhong Li says he was the master of Ancestor Lü. This, in turn, was the precursor of Taoism
exercises the 8 pieces of brocade be considered as a syncretism of gymnastic techniques, absorption of breath, visualization and internal alchemy. It is a simple set that represents a transition from one part to the absorption of breath techniques and various psychophysiological procedures of the Tang and another to the inner alchemy of the Song. Ba Duan Jin
translates as the eight pieces of brocade and this means that the practice of these eight years is capable of doing something so wonderful body as fine gold embroidery, also known as The Eight Treasures of Tai Chi because there are many benefits of the Tai Chi practitioners.
There are many variations of the eight exercises, especially the shape of the foot that is the most popular. It is important to understand the intent thereof, its root. If we understand this intention understand any of its variants and its implementation will be effective. The practice of relaxation exercises required, smoothness and degree of perfection. Breathing should be light and accompany the movements. Changes must be practiced according to our ability to move gradually (one, two or three years).
According to our level or objectives will emphasize one or the other aspects in their practice, gymnastics, display, etc..
· Two hands holding the Sky to bring the Triple Warmer
· Open the left arc and right to shoot the hawk
· Stretch a hand to foot and then the other to harmonize the spleen and stomach (separate heaven from earth)
· Turn your head and look back to avoid consuming
· Wiggle your tail and swing your head to release the fire of your heart (move the foundation)
· Carry hands down and grab their feet
· Lower your body and pulls the eye of angry fist (remove the anger from his eyes) climb in the toes and rebounding seven times .
Two hands holding the Sky to bring the Triple Warmer
rested a moment in the Wu Chi position. Stand with feet shoulder width apart and hips tilted slightly, aided by a slight bending of the legs. smile from the heart (figuratively) and become aware of our center of gravity four fingers below the navel.
while raising his hands and body. Breathing down to the abdomen. The lungs fill ascend while vacuuming. When you reach the chest palms turn to us for guidance to the sky.
continue raising raise palms while heels. Finally hold the sky fully extended, while sinking the tips of the feet on the ground .
care that, by raising hands, come to be at right angles in relation to the arms and the arms are straight. Relax muscles shoulders, arms and neck. The pelvis must be tilted and the back straight.
We intend to push up and open your arms slowly to the side as if you were a bird spreading its wings in a large circle, while emptying the lungs exhale slowly up and down the pace of arms.
repeat this exercise a set number of times, 6, 9, 12, 24, 36 according to the planning session.
Breathing should never be enforced so the speed depends on the breathing exercise and not otherwise.
This exercise activates the circulation of the triple heater ( Sanjiao ), a body defined in the MTC, without physical correspondence, designed to aggregate and distribute the energy (Qi ) in the body. The triple burner has three areas or boiler burner higher above the diaphragm and breathing related to the burner means, located in the stomach and digestive-related, and the lower burner located in the pelvic area and related to the disposal.
level breathing developed a full breath, abdominal, thoracic and clavicular.
also performed a stretching of the connective tissue that holds the internal organs receiving a gentle massage, and tendons and noticed as blockages are released by the accumulated tension, thanks to the integral of bones, tendons, muscles and organs.
Note
This exercise should be feeling the chi. What is Chi? once asked a Teacher - Chi not said, feel Chi , was his response.
We can feel the Chi as the tingling that occurs when you start stretching. This feeling is not forcing the position block. Hands first ascend to heaven and the totals is chi stretches us and makes us rise above the toes.
eyes follow the hands and head tilted slightly back. Pulling her head back do to prevent blockage of chi, this position should not be enforced because the effect is the opposite of the desired.
These stretches should remind those that occur naturally when we want to stretch or waking up. It is common to see this kind of stretching in domestic animals: cats, dogs. Anyone who has had opportunity to observe the same spirit should emulate.
People who have difficulty in maintaining balance should not rise more than in so far as to maintain balance. This will help to implement them.
Open left and right bow to shoot the hawk
(inhale) We turned the arms to the body at chest level, right on the outside.
We go to the left and bend your knees to take the position of a rider.
We turn the torso to the left.
extend the index finger and thumb of his left hand and close the other fingers.
arms deployed While the torso rotates to the front end so that we are looking towards the left but with the torso facing the front and going down to be in the position of the rider.
right keep the upper body, with thighs parallel to floor. Tilted pelvis (buttocks in), helps strengthen the spine, with no bending of the lumbar vertebrae. Knees must not go beyond the toes, otherwise we can do us harm.
Everyone has to work with the height that is comfortable. In the position of the rider's feet will tend to be parallel but the knees have to be aligned with them so that the shin is vertical, this requires the intention to separate, as in this position is difficult to keep your feet parallel while knees fall inward, it is preferable that the feet are somewhat open to dropping the knees.
movements of different body parts must be coordinated and have a certain symmetry.
take care not to bring your elbows behind your back as this would close the blades and block the chest.
The benefits of this exercise are related to the lung so that doing the exercise will look for a sense of openness and freedom in the chest.
(exhale) We return to the center, arms crossed, but this time the left forearm on the outside. At the same time raise your knees to almost stretch. We continue with the exercise right, symmetrically.
Chain multiple repetitions on the left and right.
This exercise improves breathing and circulatory functions. By the movement of arms and index finger extension, the exercise invigorating the meridians of the lungs and large intestine. Tones Qi of the meridian riñonesy special mai dai ming going through the menu.
Stretch a hand to foot and then the other to harmonize the spleen and stomach
We start from the initial position, Wu Chi.
(inhale) We place the hands, parallel to the height of the stomach in front of us. Ie palms facing upward and one hand up one hand it down.
(exhale) removing his hands: one rises above the head, palm up, fingers pointing toward the opposite shoulder, the other down, palm down, to leave the arm on the side, palm facing the front.
looked up at the hand that is above your head.
(inhale) We hands again at the height of the stomach, but reversing the position of the first, to separate the exhale changing the position symmetrical.
We feel that hands push something that offers some resistance, but without putting excessive strain muscles.
This exercise regulates the Qi of the stomach, pancreas and spleen. Decreases stomach yang and yin of the spleen increases. Improves digestion, transit and circulation blood.
Turn your head and look back to avoid consuming
We start from the initial position, Wu Chi to which we returned after last year.
(inhale) Without turning the waist or chest head back to the left as we can, then, when we reached the limit of cervical rotation, prolonged with rachis throwing left shoulder back, but without the accompany that movement pelvis. We ended a slight rotation of the hips to the left to allow the light is directed back head has swiveled perfectly vertical, the horizontal gaze turns toward the infinite, and described a precise angle of 180 º.
(exhale) Return slowly to starting position, the look is always accompanied by head movement, it will be made first by correcting the pelvis, then the shoulders and finally the neck.
the exercise is to the right ..
In the initial position and during inhalation of concentration is fixed at dantien. As we breathe the air and become the focus moves from the hui yin dantien and then the yong quan. The Spirit leads the Qi. Qi dantien derive ground in order to remove the contaminated qi five weaknesses (diseases of the five organs: liver, heart, spleen, lungs and kidneys affected by climatic wind energy, heat, humidity, dry or cold, or dietary tastes sour, bitter, sweet, spicy or salty) and the five wounds (the seven basic emotions: anger, excessive joy, sorrow, sadness, despair, fear and panic).
Note
this exercise is given a massage effect of the large intestine and is one reason the movement was born of the coccyx and is transmitted through the abdominal muscles throughout the spine until free head. For me it is one of the exercises that are harder to involve an internal movement. The head should only be rotated as a result of this internal movement and in no case will force the neck. Beginners should be careful with your head should turn to heel. This movement may be limited to looking down without moving the neck.
Wiggle your tail and swing your head to release the fire of your heart
We go to the left and bend your knees to take the position of a rider. Put your hands on the calves and knees holding. Bend the trunk forward to the horizontal. The back must be straight.
(inhale) The trunk describes an arc of a circle to the left, while we load the weight on the left leg remains flexed, while the right stretch, the right shoulder turns back to stretch the entire right side, left arm remains bent and stretched the right while the right hand is raised slightly.
head, trunk and right leg are online, the view looks to the right toe, but the head is tilted. Maintain the position for a moment.
(exhale) Return to the center to repeat the same exercise on the right side.
As you inhale, the lung on the side corresponding to the bent leg absorbs the "fire of the heart." When exhaling, the fire and cooled by the lungs is expelled to the outside. This exercise "reduces the yang and nourishing yin, calms the body and spirit. Suitable for states of stress.
Bring the hands to the ground and hold your feet
Starting from the initial position we crouched slightly, his back straight and while keeping their buttocks.
(inhale) We raise the arms laterally above the head to face the palms. We turn the palms forward. The mind goes to hui yin (perineum). The back straight is to be maintained by retroversion of the pelvis.
(exhale through the mouth) hands down with his arms outstretched in front of the body, to grab the toes (if necessary bend the knees). Straight in the same line of arms and hands. We pulled slightly from the toes. We focus on chang qiang (end of the tailbone), back straight to allow the flow of energy to bai hui (crown of the head, its upper end located on an imaginary line joining the two ears).
(inhale) We raise the body with the help of the arms that rise in front and let stand in a circle hand in the kidneys, we focus on Ming Men (back , between the kidneys).
(exhale) flexed torso back slightly while lifting his eyes to the sky and exhale with your mouth open.
jing vital energy is stored in the kidney region, ming men point. Concentration went on to ming men, and chang qiang hui yin, which is described as "rely on their place of residence and cause low"
Lower your body and pulls the eye of angry fist
We go to the left and bend your knees to take the position of a rider. Top right keep
We bend the arms to the body to the waist, fists clenched with the back of the hand down and relaxed. The view looks toward the forehead, eyes wide open.
(inhale) We deployed the left arm forward while we press your fist, the circle formed by thumb and forefinger stares at the sky. The tight grip strength and fierce eyes focused on the imaginary skyline. The muscles of the face, neck and shoulders must be relaxed.
(exhale) relax the eyes and fists while the arm returns to the waist.
repeat the movement with his right fist.
liver Qi "enlarges and displays the yin yang." Regulating the power generated from previous years transmitted to the muscles.
climb in the toes and rebounding seven times
We start from the starting position. Keep properly aligned body and head.
(inhale) We rose slowly on the balls of your feet pushing the top of the skull into the sky. Reflected the chin to the neck.
(exhale) descend without coming to support the plant in the ground. We climb back up to seven times. This counts as one cycle.
can start with the repetition of three cycles and arrive at nine.
At the end it may be desirable to stretch the twins. To do raise some one leg and stretch the toes towards us as much as we can, releasing the heel forward. Then do the same with the other leg.
This exercise distributes energy throughout the body.
can be performed with different speeds, if we slowly increase leg strength and movement of return and thus cleansing the blood, as well as encourage the development of balance. Made fast and loose helps distribute chi throughout the body, in this case the breath be free.
Manuel Josehp
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