Gymnastics 8 pieces of brocade with description. Eight Pieces of Brocade - traditional qigong gymnastics to prolong life. What was hard qigong used for and where did this tradition come from?
18.07.2013 12:50
Eight pieces of brocade
Introductory part.
Qigong is considered a heritage of Chinese culture; its history goes back more than 4,000 thousand years. There are many legends and stories associated with the emergence of one or another health-improving practice of qigong. Practically, each of them has its own philosophy, but be that as it may, qigong was created mainly by healers. Have been developed special exercises to improve the circulation of qi (energy) in specific channels (meridians) to cure the disease. Qigong aims to promote health, prevent disease and treat disease.
Qigong includes many practices, one of which is eight pieces of brocade - this is a system of exercises, or form, as it is commonly called, of the initial level of qigong. She represents health-improving gymnastics, affecting every part of the body through correct movement. The purpose of this practice is to form the correct structure of the body - physical and energetic, that is, to create a healthy posture healthy spine V healthy body. The spine straightens, flexibility appears in the joints, and deep tension in the body is eliminated.
The eight pieces of brocade exercise system refers to therapeutic qigong, which has proven itself to be an effective and safe method of healing.
One of the advantages of eight pieces of brocade is that it does not require preliminary physical training. The exercises of this gymnastics are performed slowly and smoothly without any sudden movements, working exclusively correctly and safely with the body. The form is built into a special sequence of exercises, collected in such a way that their use not only changes the structure of the body and brings relaxation, but also brings the mind and emotions into a calm, balanced state, leading to emotional stability.
The eight piece brocade form consists of eight exercises. Each of them works with a specific energy channel, as well as a group of muscles and spine in a certain area. The exercises are arranged in a precise sequence, which is the secret of this practice, which normalizes the energy balance, nervous system, respiratory system, as well as the circulatory system.
In the philosophy of health practices, everything is connected with the concept of YIN and YANG, as well as the concept of WU XING.
Terms used and main positions:
triple heater - implies a set of points located in the lumbar region (min-men), in the groin area in the middle of the perineum (huyin) and in the abdominal area (dan-tian).
palm number 8 - the phalanges of three fingers (little, ring and middle) are bent. The index finger and thumb are straight. The hand is straight, bent at the joint and is at an angle of 90 relative to the forearm . The thumb points to the side and the index finger upwards.
fist Wo Gu - thumb presses on the base of the ring finger, the remaining fingers gather and squeeze the thumb with force.
ma-bu - Feet parallel to each other, the width of the stance is the length of three feet. The back is straight, the body should not lean forward or backward, the lower back is rounded, the body weight is in the middle, the legs are bent at the knees and hips, as if sitting on a chair.
Dan Tien is an energy center located in the abdomen, two finger widths below the navel.
Tan-jun (heart center) - located in the center of the chest at the level of the heart.
bai-hui - the point on the top of the head. If the top of each ear connects in a straight line upward, we will find this point.
laogong is the point where the middle finger hits when it bends and presses the dimple in the middle of the palm.
five weaknesses and seven damages - “five weaknesses mean” - five weak organs of our body (liver, spleen, heart, lungs, kidneys), the word “get rid of” means in this case to help make our organs stronger and healthier.
“seven damages” - emotions (sadness, anxiety, overzealousness, anger, fear, sudden fear) they relate to each organ and can also upset the balance and harm our body as a whole.
Ming-Men - this point is also called the “gate of life”; it is located on the spinal column in the area opposite the navel.
du-may – Posterior medial canal. It starts from the Hui-yin point, passes through the middle of the back along the spine, through the crown, the Bai-hui point to the face. It ends at the Chun Jian point under the upper lip.
Zhen-May – Anteromedian canal. Starts from the Chun jian point under the upper lip, passes through the middle of the abdomen, chest and ends at the Qihai point under the navel two cun (fingers) below.
Let's start practice! Concentrate on yourself, create a positive attitude within yourself, extraneous thoughts go away!
Form:
0. Initial form- stand straight, arms at your sides (relaxed), back straight, look forward, top of head up. A feeling of inner peace. Breathing is even face light smile (presence of inner joy). Left leg opens to the side shoulder width apart (feet parallel). The hands rise through the top of the head (bai-hui) and lower down in front of them, collecting energy inside themselves in (dan-tian)
1. Both hands push the sky (to regulate the triple heater).
When our hands are below, we cross our fingers and raise them up in front of us above the top of our head. At the same time we stand on our toes. At this stage we take a breath. Looking forward. Shoulders slumped. The arms at the elbows do not straighten completely, but they press slightly upward and stretch back. At this stage, we hold our breath for three seconds. We open our hands and lower them down through the sides and connect our fingers again. At this stage we exhale. The movement is repeated 6 times.
After each movement, we raise our arms up to the sides and lower them in front of us, thinking about the Dan Tien.
This exercise activates three areas of the body: the groin area, the navel area, the diaphragm area, the so-called “three heaters” - sanjiao. By stretching upward you are stretching pectoral muscles and abdominal muscles. When the arms are raised, the back bends, the arms and body seem to become longer. At the same time, the tendons are stretched. The stomach retracts into itself. These movements are good for restoring the vertebrae of the neck, as well as straightening the back and solving problems associated with ailments in the shoulder joints. It is important to perform movements smoothly (tension and relaxation), which allows qi to flow freely through the channels from bottom to top.
Pull the bow left and right (to strengthen the kidneys and lower back).
We sit down in the rack ma-boo*, at the same time, the arms begin to rise through the sides and at the moment of formationma-boo , gather at shoulder level with your wrists crossed. The fingers of the left hand formnumber 8* (in Chinese) the index finger of the left hand is pointed upward, the thumb is open, the remaining fingers are collected on the second folange and pushed to the side to the left - palm forward. The fingers of the right hand form a fist. The right hand “pulls the bow string” and moves to the right with the elbow in the opposite direction. The head turns to the left, the body is straight, the center of gravity is in the middle.
Watch your back, it should be straight, your buttocks should be tucked in. This strengthens the back muscles and increases the circulation of qi in the kidneys. The arm is not completely straight, the elbow is slightly bent, this will allow the energy to flow freely. But at the same time you need to create force in the hand as if you were pulling a bowstring. The elbow is at shoulder level. But don't raise your shoulders, they should be down. Stretch the string, help the movement with your thoughts, concentrate your mind - this helps the movement of qi. Inhale
Stay in this position for 2-3 seconds
The right arm opens to the side, both arms are stretched parallel to each other, the palms are pulled towards ourselves, the shoulders are relaxed, the arms are at shoulder level, the fingers are pointing upward, the gaze is directed to the right.
Then hands move down to the ground and form crossed wrists again. Look ahead.
We perform the movements first to the left and then to the right 3 times.
It is important to remember that the first movement is always to the left, according to this - left hand over the right one as you prepare to open your hands to the right, then right hand on top of the left. This exercise helps to stretch the tendons and thereby open the hand channels. The ma-bu stance strengthens the leg muscles. The Du Mai channel, the back and chest open, thereby activating numerous points on the back, all this contributes to the opening of the channels and the free movement of qi.
After each movement, inhale and exhale.
Hands press, leg rises (for spleen and stomach)
The hands are gathered in front of the chest, the right hand smoothly rises up, turns around at chest level, in front of the face with the palm facing away from you and rises in a small arc above the head, the palm faces the sky, the fingers are turned to the right, the elbow is turned to the left. Points laogong* And baihui* converge in one line. At the same time, the right hand presses the palm into the ground at hip level, with the elbow facing back and the fingers facing forward. At the same time, the center of gravity moves to the left, the right leg is raised with the left hand, the knee is raised to the leveldantian, the toe is relaxed and looking down. Look to the left. The chest opens, the back arches, the shoulders gather. The stomach retracts into itself.
The leg is lowered and placed shoulder-width apart. At the same time, the right hand is lowered in front of the face, the left hand is raised (they begin to move towards each other) at chest level, meeting and forming a kind of cup.
The movements are repeated 3 times on the left and on the right.
Last movement: the right leg is lowered shoulder-width apart, the feet are parallel, the knees bend slightly, the arms are lowered, raised to the sides - inhale, lower them from above in front of you - exhale, look forward.
Make sure that while performing the exercise, your elbows do not fully extend, so as not to interfere with the natural movement of qi. along the channels, and the palms are open. When pushing with your hands, feel the resistance. Tendons and muscles are stretched and strengthened. Thus, this movement stimulates circulation qi in the stomach and spleen. When performing movements, you do them, sometimes with tension, sometimes with relaxation - this helps to open the channels, and also massages the internal organs. There are points on the sides of the body; they are activated (massage).
Exercise helps the spine, it becomes flexible, salts go away, and the condition becomes better.
4. Look back (get rid of five weaknesses and seven damage*).
The arms are crossed at the bottom of the hands. Then we slowly lift them up and open them, continuing to move backward, gradually twisting our straight arms around the middle finger. The little finger seems to be pulling more (helping to twist
Hands begin to open with palms back, diagonally strictly on the sides, fingers
directed towards the ground, head straight, gaze forward.
The arms begin to twist, palms up, and slightly back. The little fingers help with twisting. At the same time, the elbows also twist and point downwards. The shoulder blades come together rib cage reveals itself. Inhale . At the same time, the head turns to the left. A look back. At the same time, the head is “suspended” by the crown, make sure that it does not fall back. The back should be straight.
4.2. The knees bend slightly. At the same time, the hands come together, palms to each other, at the level of the stomach, turn towards the ground and press down, as if closing a book. Fingers point slightly upward, look forward. Exhalation.
Keep your attention within yourself, watch for the free circulation of internal organs.
When the arms are twisted and the head is turned, the chest opens, this movement sets the cervical vertebrae in motion, which helps prevent diseases of the neck, spine and shoulder joints, as well as get rid of five weaknesses and seven damage.
This exercise helps to balance the internal organs, open channels and get rid of excessive emotions.
5. Straight back, bending and rocking to the right and left (to calm the fire in the heart).
5.1. The center of gravity is transferred to the right leg, the left leg moves to the side,at double shoulder width.RThe hands are lowered down, the fingers are directed towards the ground. We sit down inma-boo, feet parallel. At the same time, your hands grab the ball at waist level. Hands are raised to chest level, palms up, fingers facing each other.
5.2. The knees straighten, at the same time, at chest level, the palms begin to turn towards the sky, the palms press diagonally into the sky above the head. Elbows point slightly up and to the sides. The gaze is directed to the sky.
5.3. Knees bend like ma-boo . The arms at your sides are lowered and rest on the middle of the thigh, the elbows are turned out to the sides and up, and the fingers are looking inside the thigh. Look ahead.
5.4. We rise a little. Transfer your body weight to your left leg, lean to the side to the left.
The spine, crown of the head, tailbone and right leg are on the same straight line. Keep your attention on the spine, you need to be aware of it. The body bends parallel to the floor towards the left leg, the gaze is directed to the toe of the left foot.
5.5. Body weight moves to the right. The body begins a slow movement to the right, the gaze moves to the heel of the left foot. The back is straight.
The neck, tailbone and right leg are in one straight line during this movement, the vertebrae are stretched, try to increase the amplitude of the movement. The tailbone seems to be wagging.
5.6. The body turns, rises and becomes tilted to the side in right side. Now the back and top of the head are parallel to the left leg. The body rises straight, the knees straighten and we sit down again. Look ahead.
Keeping your attention on your feet will help you become rooted.
They stood up and leaned to the right. The tilt is always in the direction from which you stood. The movements are repeated 3 times in each direction.
This exercise helps normalize the flow of qi V " that - dan-tians "(heart center). The channel opens " “du-may”, which allows you to remove fire from the heart. It also increases blood circulation, relieving numbness and pain in the legs.
6. Push down into the ground, lift up to the sky (to strengthen the back muscles, kidneys and increase immunity).
6.1. We shift the center of gravity to the right leg. The left leg is pulled up and returned to its original position (shoulder-width apart, feet parallel). At the same time, the arms are raised, palms up, to the sides above the head.
6.2. Hands converge over the head in a small house, fingers towards each other, but do not touch each other. The hands are lowered in front of the body, as if pressing down, reaching the chest.
6.3. Hands turn with palms facing the sky. Fingers alternately, starting with the little finger, go behind the back. The hands rest on the lower back, while the fingers look towards each other, the hands press with the same force as you would do a massage. Keep your attention on the kidneys, at the point ming-men* , and at points Yunquan on the soles of the feet.
6.4. Hands slide down the lower back, reach the buttocks and, at the same time as bending, slide along the back of the legs. When the hands reach the foot (the head looks forward as much as possible), the hands begin to unfold, and we place them on top of the foot ( if you cannot reach the foot, then you can place your hands on the shin bone). Stay in this position for a few seconds.
6.5. Then bend over even deeper and begin to raise your arms, while your body remains in place; when your arms reach your head, it begins to rise at the same time frame. We rise, look forward, hands up. Palm facing forward, fingers pointing towards the sky.
The movements are repeated 6 times.
Last movement:Feet shoulder-width apart, arms raised up, look forward.
When performing this exercise, it is important to remember that the knees and back are straight, there should be a feeling of tension in the tendons. Try to pull your chin forward, due to this your back will be straight. "Wei-chung "is the fold area (behind the knee) on the back of the leg. It is important that you feel tension or even pain in this area when bending forward. At the same time, when bending, tension occurs in the belt - this is good for the kidneys. This exercise strengthens the back muscles, joints, bones, spine, and activates the initial qi, and thereby protects the body from environmental influences. Strengthens the immune system.
7. Fist pushes with a fierce gaze (to raise the vital spirit and enhance the flow of qi).
7.1. The arms are lowered straight next to the body.
7.2. The left leg moves to the side, wider than the shoulders, feet parallel, sit down lower in ma-boo . At the same time, both hands come togetherfist Wo Gu*. We place our fists on the belt, elbows pointing back. Look ahead.
7.3. The left fist comes forward, with the base of the thumb pointing towards the sky, with force. At the same time, my toes seem to cling to the ground. The eyes open wide. The gaze is directed to the left fist.
7.4. The hand relaxes and opens. The hand turns thumb into the ground, then the hand is bent at the wrist and turned palm forward, the elbow slightly rounded and directed to the left. The palm begins to rotate, drawing a circle in the air, and the elbow is also involved.
7.5. The hand turns palm up. We begin to form a fist. The fingers are closed one at a time, starting with the little finger. Thumb inside. When the fist is formed, the hand begins to rotate, the thumb points to the sky and returns to the belt. Elbow back.
The movement is repeated with the other hand (3 times with the left hand, 3 times with the right hand).
When performing the exercise, it is important to open your eyes wide. This helps open the liver channel. The liver is responsible for tendons. Tendons become more elastic.
When performing the exercise, tension and relaxation alternately change, this helps open the channels of the arms and legs, and strengthens the muscles.
Imagine that qi passes through all channels. Focus your attention on your hands and feet, and direct there qi. This will help remove stagnant negative energy.
8. Heels rise, arms fall freely (getting rid of hundreds of diseases*).
8.1. The left leg is pulled towards the right and placed next to it. The knees gradually unbend and the arms fall freely along the body. Look ahead.
8.2. Palms turn towards the sky. The arms are raised at the sides to shoulder level. Raise your arms even higher, and at the same time rise on your toes. The crown of the head stretches upward, the spine is pulled higher, the lower back is aligned. Inhale.
8.3. Hands begin to turn with palms facing the ground. And they fall freely on the sides. At the same time, the feet fall freely to the ground. Exhalation.
The exercise is repeated 7 times.
With a breath of qi rises up to the top of the head and fills all the channels. With an exhalation qi goes down to the feet. The teeth should be pressed tightly together. This circulation qi Serves to smooth out the energy in the internal organs, bringing them back to normal. A channel opens duh-may , the spine relaxes, which helps balance the two energies YIN And JAN.
When performing the exercise, the calf muscles are stretched and relaxed. Due to this, the muscles become stronger.
When you land on your heels, don't do it too hard, hold your fall a little (if you shake hard and hit your heels, you may have problems with unpleasant sensations in your head). When the exercise is performed correctly, the heels are massaged, which has a positive effect on the whole body.
Get rid of hundreds of diseases* - this expression suggests that this exercise helps to cure a lot of diseases (one hundred means a lot).
Final form.
I. The center of gravity is transferred to the right leg. The left leg moves to the side. Feet shoulder width apart. Feet parallel. Stand up straight. The center of gravity is in the middle. Hands spread out to the sides with palms back, fingers diagonally directed towards the ground.
II.The palms turn forward and the hands begin to smoothly collect the ball at the leveldantian , arms crossed (one on top of the other with dotslaogong , men have their right hand on top, women have their left hand) . TOlet's get alonghands on dan tien. The eyes slowly close and the mind calms down. We collectqi Vdantian.
III. The eyes open slowly, both arms slowly fall along the body. The left leg smoothly returns to the right.
This exercise helps you get into a harmonious and calm state. Helps control your qi and its calm movement, the same as at the beginning of the exercises.
The “Eight Pieces of Brocade” set of Qigong exercises was compiled more than two thousand years ago by a Chinese commander who sought to develop ideal system comprehensive training of soldiers. It was necessary to create a program that would support soldiers in good physical fitness, ensured their high morale and readiness to engage in battle at any moment.
The technique developed by the commander turned out to be so effective that it was immediately adopted by the ancient Taoists. They began to use it to train Shaolin martial arts masters, but in a more severe version.
“8 pieces of brocade” - a description of a set of video exercises for beginners.
The “Eight Pieces of Brocade” Qigong complex exists in two versions. For morning and evening hours, a more suitable option is when all exercises are performed in a sitting position. This option will be an excellent solution immediately after waking up in order to recharge your batteries and get a boost of vigor for the whole day. In the sedentary version, more calm and relaxed exercises that tone the muscles and also awaken thought processes.
"Ba Duan Jin, or 8 Pieces of Brocade" in a standing position is more dynamic, but does not require any physical effort, so it is suitable for people of all ages. The video “Qigong: Eight Pieces of Brocade” perfectly illustrates everything basic exercises, which will take you a little time and give you a boost of energy for the whole day. It will be enough to complete this course several times a week in order for the results to become noticeable soon. You will become more energetic and active throughout the day, and your health will improve.
Video exercise “Qigong: 8 pieces of brocade”:
Ba duan jin - just watch and do.
In order not to be distracted by anything while watching external factors, there is a special principle of ba duan jin - just watch and do.
Even out your breathing, focus on the sensations of your body, turn on the video and repeat the exercises. It is not necessary to follow all the movements exactly; the main thing is to pay attention to the main parts of the body that are emphasized in a separate exercise. All exercises will take you about fifteen minutes, which are undoubtedly worth spending on your health.
What is Qigong? Why were 8 pieces of brocade created in a sitting position? How does qigong exercise help you stay healthy? Why do modern people need 8 pieces of brocade even more than ancient people?
Qigong breathing.
"Qi", "chi", "ki", "prana" - all these are names for an incorporeal substance that is easily moved, easily dispersed and easily condensed.
It means “air”, “gas”, “steam”, “energy”, this is what we breathe in and inhale.
"Gong" or "Kong" - this is work, movement.
It turns out that “Qigong” is a special way of breathing, which, in combination with certain movements, allows you to increase a person’s reserve of physical and spiritual strength.
An ordinary person breathes incorrectly in life.
How to breathe correctly in Qigong?
Take the example of a turtle, which lives a very long time: her breathing is always slow, long, light and even.
In qigong you should always know how to breathe: deep, long, slow and even.
If you hold a hair in front of your nose, it should not move. Make sure to inhale fully and exhale completely.
8 pieces of brocade in a sitting position.
This set of exercises was developed in ancient China by the famous commander - Marshal Yue Fei. He wanted his warriors to quickly recover strength after battle and before battle.
Why brocade?
There are two versions of the explanation:
- first- brocade exercises were recorded on pieces of brocade, which is very durable;
- second- your vitality and health will be as strong and beautiful as this fabric, your body will be covered from the inside with a very healing material, which, like a shield, will protect you from any diseases.
Exercises - “cuts” - in a sitting position were created by Yue Fei as universal exercises , which was supposed to help soldiers in the morning charge their entire body with energy before long movements or combat, strengthen the spirit, which will help fight stress, survive, protect the body from the invasion of “cold” qi and other pathogenic factors - infections and microorganisms, in other words - increase the level of wei qi (protective energy), like a cocoon that envelops our body and does not allow diseases to penetrate it.
And although you and I don’t need to go into battle tomorrow, and we live in more comfortable warm conditions compared to the ancients, our body is still very vulnerable, even more vulnerable than in those distant times.
Well, judge for yourself: environmental change, let's face it, is not better side, and overpopulation of cities with an ever-increasing number of cars, have negatively affected the quality of the air we breathe and the water we drink; the products we consume have long ago turned from natural to almost a list of the periodic table.
Qigong is the poetry of movement, it is the breath of life.
A sedentary lifestyle, due to the fact that the areas of our activity have moved from physical to mental - thanks to progress and computers, we have even forgotten how to relax properly and do not have time to rest, and if we do, it is done incorrectly - more lying on the sofa or sitting in a chair in front of the TV , here we should add stress and excessive experiences of various emotions, not always positive.
So it turns out that in order to maintain health, a modern person absolutely needs to practice the “Eight Cuts of Brocade”; for us they are even more relevant than for people of antiquity.
Regular morning execution“Eight pieces of brocade” in a sitting position (when you don’t even have to get out of bed) will help not only accumulate energy and direct it to vital organs, but also, through movements, engage the muscles surrounding them, thereby enhancing the unhindered flow of qi and blood in them.
And you may know that only thanks to the smooth flow of vital energy and high-quality blood circulation (which, by the way, slows down with age) the cells of the entire body receive nutrition and oxygen for effective functioning.
The most important thing in the practice of 8 “cuts” in a sitting position is that you activate the “routes” of vital energy - meridians and their branches - collaterals located on the arms, which are connected with such important organs for our existence as the liver, kidneys, lungs, heart, stomach.
Thanks to the exercises presented in the “Eight Cuts of Brocade” in a sitting position, right in the morning you will be able to activate the functions of all cells of the body so that throughout the day you will not be afraid of any stress, infections, pathogenic bacteria, pain and stiffness in the joints, clamps in muscles, chronic fatigue and lack of energy.
And what experts call the “six types of evils” - the so-called biological factors that negatively affect our health, are wind, cold, heat, heat, dryness and humidity.
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