Ba Duan Jin
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Ba Duan Jin , also Baduanjin (八段 锦) is a classic Chinese type of fitness exercise with a very long tradition. The forms of Ba Duan Jin consists of eight exercises. This explains the name Ba Duan Jin: "Eight pieces of brocade". Because of the refined choreography, the smooth movements and the graceful posture, the exercises are compared to the beauty and preciousness of brocade fabric.
history
Records of the Ba Duan Jin were written as text as early as the 12th century. Tradition has it that it has a much longer history. Ba Duan Jin is a safe and reliable sport and the deeper inhalation and exhalation increases the oxygen supply in the body. The individual exercise is used to strengthen certain organs, the complete form trains the whole body. In the fields of sport , martial arts , medicine and Qigong , Ba Duan Jin is traditionally practiced extensively in various variants for maintaining health, as a martial arts, for physiotherapy and as fitness Qigong. The version of the exercise while sitting is very gentle and therefore also suitable for weakened people. The standing version, formerly called the fighting version , requires more physical strength.
New version of Ba Duan Jin
At the end of the 20th century, the Chinese State Department of General Sports conducted a nationwide campaign for "Health- Retaining Qigong and Ba Duan Jin" as the ideal sports exercise for promoting public health. The new version of Ba Duan Jin (“New Ba Duan Jin” 新 八段 锦) was redesigned in 1996 by Professor Ding Hongyu , who taught sports at Nanjing University . The New Ba Duan Jin has enriched the content of the martial arts and simplified the names of the exercises. The range of motion was increased and the training load reduced. Deep inhalation and long exhalation are the focus of the exercises. This improves the oxygen supply. The legs and internal organs, especially the kidneys, are strengthened, brain function is activated and much more.
The exercises of the New Ba Duan Jin
Exercise 1: Support the sky with your hands and align the triple heater meridian
Starting position: Bring your upper body into a straight position. Put your feet parallel, shoulder width apart. The arms hang on the sides of the body. Look straight ahead. The tongue touches the roof of the mouth. Breathe naturally and relax your whole body. 1. As you inhale, bring your hands in front of your body from below upwards to chest level. The palms of the hands point upwards, the fingertips to each other and the thumb is splayed out at a right angle. This hand position is called tiger mouth (HuKou). 2. As you exhale, turn your hands up over your shoulders. Push your elbows out to your sides, palms up. At the end of the movement, the fingertips point towards the neck just below the earlobes. 3. As you inhale, stretch your hands up as far as possible in the same position. Juxtapose HuKou. Look forward, removing your heels from the floor. 4. With the exhalation, the hands are brought back to the starting position in an arc. 5. - 8. The same movements 1 - 4 are repeated. Perform movements 1 - 8 two or four times.
Exercise 2: Draw the bow and aim at the vulture
Starting position: Put your feet parallel, a little wider than your shoulders. Cross your hands in front of your chest. Make sure that your hands form a right angle. The left hand is inside and the palms are facing towards the chest. Look ahead. 1. As you inhale, straighten your left arm to the left, the palm facing outwards. The hand makes the Chinese character for the eight (BaZi), i.e. H. the thumb is splayed out at right angles from the extended index finger. The remaining fingers are curled up on the second phalanx. Make a fist with your right hand and pull it to the right in front of your chest to draw the bow. Fist and elbow are in line at the end of the movement. At the same time bend the knees to the position of the horse (MaBu). Turn your head to the left and look at your left index finger. 2. As you exhale, straighten your legs and turn your head forward. Move your left hand down and release the hand position (BaZi). Bring your right hand to the middle of your body and loosen your fist. Then bring your left hand upwards in front of the middle of your body. Now both hands circle around each other once. At the end, your hands are crossed in front of your chest again. The right hand is now inside and the palms are facing towards the chest. 3. - 4. Perform the same movements as 1 - 2 in the opposite direction. 5. - 8. The same movements 1 - 4 are repeated. Perform movements 1 - 8 two or four times.
Exercise 3: Raise your arms individually to regulate your stomach and spleen
Starting position: put your feet apart. Place your palms in front of your chest. 1. As you inhale, turn your hands - pressed together at the wrists - so that the right hand is on top and the left hand on the bottom. Then turn the right palm over and stretch it up over the head, turn the left palm over and press down. Tense both hands in opposite directions. At the same time, shift your focus to your right leg and turn your body 90 ° to the left. Loosen the left heel from the floor so that the body can rotate on the toes. At the end of the movement one is in the position of the empty step (XuBu). The gaze follows the movement. 2. With the exhalation bring the body back to the right into the starting position. Place your hands on top of each other in front of your chest. The hands touch at the wrists, right hand above, left hand below. 3. - 4. Perform the same movements as 1 - 2 in the opposite direction. 5. - 8. The same movements 1 - 4 are repeated. Perform movements 1 - 8 two or four times.
Exercise 4: Driving the Diseases Caused by the Five Efforts and Seven Afflictions
Starting position: put your feet next to each other. The arms hang on the sides of the body. 1. As you inhale, take a step to the left with your left foot. Raise your arms sideways up to shoulder height, palms facing down. Then turn the body 90 ° to the left, shifting the focus to the left foot. Raise your right heel. Both legs are straight. 2. While exhaling, turn the body 90 ° to the right. The left arm goes up and the right arm goes down. The palms of the hands look forward. While the left arm goes down again, the right arm rises up over the head. Then bend your right arm at the elbow, the palm facing forward. On the left arm, close the fingers and thumb to the hook hand (GouShou), i.e. H. the tips of the thumb and fingers are brought together and the wrist is bent downward. While moving the arms, the right foot is placed behind the left foot. One crouches down and is then in the position of the resting step (XieBu). The view goes to the left hand. 3. Get up with the inhalation. Return your right foot to a shoulder-width stand. At the same time cross both arms in front of the chest, the right arm is crossed over the left arm, the palms of the hands facing the body. 4. With the exhalation, the arms are brought into the starting position in an arc to the left and right sides of the body. Turn your palms outwards and at the same time put your left foot back on your right foot. 5. - 8. The same movements 1 - 4 are repeated in the opposite direction. Perform movements 1 - 8 two or four times.
Exercise 5: Use rocking and waving to drive the heat out of the heart
Starting position: put your feet next to each other. The arms hang down at the sides. 1. Take a step to the left with your left foot (slightly wider than your shoulders). Raise your hands to the level of your shoulders (palms facing down). Then bend your upper body to the left and bend your right leg. Shift the center of gravity to the right leg and release the tip of the left foot from the floor (the left leg remains straight). The head follows the movement to the left, while the right hand hits the outside of the leg a little below the left knee, on the point ZuSanLi (three miles on the leg) of the stomach meridian. The left hand goes backwards and upwards. 2. Straighten your upper body and bring your hands back to shoulder height (palms down). The feet stay in place. Then bend your upper body to the right and bend your left leg. Shift the focus to the left leg and loosen the toe of the right foot from the floor. (The right leg remains straight). The head follows the movement to the right, while you hit the ZuSanLi point with your left hand on the outside of the leg a little below the right knee. The right hand goes backwards and upwards. 3. Rotate the body forward and bring it into an upright position. Move both arms forward and up along the body, bend the elbows, hit the shoulder blades with the hands to the DaZhui (Great Vertebra) point of the handlebar vessel. You are now in the position of the horse (MaBu). 4. Extend your legs again and bring your arms straight down (palms facing forward). Make a fist with your hands and press the LaoGong point (in the center of the work) of the pericardial meridian with the middle finger of the hand. 5. - 8. The same movements 1 - 4 are repeated. Position 4 is the starting position for position 5 (i.e. the position of the feet is not changed). At the end of the exercise, the left foot is brought back to the right foot. Perform movements 1 - 8 two or four times.
Exercise 6: Bend deeply to strengthen the kidneys and hip area
Starting position: put your feet next to each other. The arms hang on the sides of the body. 1. As you inhale, turn your hands over (palms facing out) and then bring your arms up over your head until your palms touch. The look goes up to the palms. 2. As you exhale, bring your hands down and cross your fingers in front of your chest. Bend your upper body forward while keeping your legs straight. Bring your hands as far as possible to the floor. 3. When you inhale, loosen your hands from each other and then, when you straighten your upper body, slide your hands over the back of your feet, then up the back of your legs to the ShenShu point (transport point to the kidneys) of the bladder meridian. Put your hands in a bowl over the kidneys while tensing your sphincter and stomach muscles. Loosen your heels from the floor. 4. With the exhalation, the palms of the hands brush the kidneys with gentle downward pressure to the outer sides of the body while bringing the heels back to the ground. 5. - 8. The same movements 1 - 4 are repeated. Perform movements 1 - 8 two or four times.
Exercise 7: Open your eyes wide - increase Qi
Starting position: put your feet parallel. The arms hang on the sides of the body. 1. Move your left foot one step to the left. Shift the center of gravity to the left leg, the right leg remains straight with a lateral arch step (GongBu). At the same time stretch your right hand to the front right. The arm is stretched straight, palm outwards, fingertips upwards at eye level. Turn your left hand over (palm up), close it in a fist and bring it to your waist. Turn your upper body to the left and bring your right arm to the left. The arm is not moved, the rotation only takes place via the waist. Look at your right hand with your eyes wide open. 2. Extend your legs naturally. At the same time, close your right hand into a fist (palm up) and pull it back to the right side of the waist. 3. - 4. Perform the same movements as 1 - 2 in the opposite direction. Position 2 is the starting position for position 3 (i.e. the position of the feet is not changed). 5. - 8. The same movements 1 - 4 are repeated. Perform movements 1 - 8 two or four times alternately to the left and right.
Exercise 8: shake seven times and drive away a hundred diseases
Starting position: Put your feet parallel, shoulder width apart. The arms hang on the sides of the body. Part 1: 1. - 4. Swing your hands forward, loosening your heels from the floor and lifting them up. As the hands fall down (palms down), drop the heels, causing the earth to shake. Keep your feet straight. Perform a total of four measures. A bar (shake once) consists of lifting once and shaking once. 5. - 8. Swing your hands to your sides, loosen your heels from the floor and lift them up. Then drop your hands and heels. Keep your legs straight. Perform a total of four measures. A bar (shake once) consists of lifting once and shaking once. Part 2: 1. - 4. Bring your hands (palms down) forward and outward in a circular motion (a movement similar to swimming). Release your heels from the floor and lift. As the hands are brought back in a circular motion from the outside in, the heels quickly fall to the ground, causing the earth to shake. (The legs remain stretched). Perform a total of four measures. 5th - 8th Same foot movement as 1st - 4th, only circling the hands in the opposite direction. Complete the exercise (parts 1 and 2) once.
literature
- Jiao Guorui: The 8 Brocade Exercises , Upper Franconia Media Group; 7th edition, 2012, ISBN 978-3942320566
- Andreas W. Friedrich: Ba Duan Jin: The eight noble exercises. Munich, Kirchheim, ISBN 978-3-87410-061-8 .
- Dietrich Rowek: Qi Gong and I Ching. The Precious Eight Brocade Exercises according to the ancient Chinese wisdom book I Ching. Joy Verlag GmbH 1995, ISBN 3-928554-10-7 .
- Roland Habersetzer : TAI JI QUAN - SPORT ET CULTURE 1st edition 1995, AMPHORA Verlag, ISBN 2-85180-095-7 .
- Ding HongYu : love health (treasure life). The New Eight Brocades - Tendon and Bone Qigong. 1st edition 2015, LILIOM Verlag, ISBN 978-3-934785-75-5 .
