8 Strands of Brocade Movements and the Benefits
This is a routine of Ba Duan Jin exercises. Ba means eight, duan means
section and jin means brocade.
Introduction
Some experts would argue that the Eight Strands of Brocade is not a Qigong
exercise. They claim that the eight movements are a Shaolin martial arts
warm up and stretching exercise set.
If the 8 movements are performed without the mental emphasis (intent - Yi)
being placed on Qi guidance and movement, then perhaps this is so.
Please use the Meridians Study guide for reference if necessary.
Movement 1
Name - Pressing Two Hands Towards Heaven
TCM - This movement opens up the Sanjiao or Triple warmer meridian.
The Sanjiao is a yang meridian and runs up the back of the arm to the head from the corner of the nail bed of the ring finger (closest to the little finger), to
the side of the eye, just under the tip of the eyebrow.
The movements benefit the internal organs of the Triple Warmer –Upper
Warmer- Heart & Lung, Middle Warmer- Stomach & Spleen, Lower WarmerLiver & Kidneys
Key points - Imagine the energy of the air, sky and the Heavens filling your
lungs and whole being. When moving your hands down imagine moving
energy from the Heavens, head and lungs, down the front of your body into
your dantien.
Breathe in as the palms face up and as you rotate the palms begin to breathe
out. Pay attention to the ring finger – this is where the meridian begins – as
you push up and extend it. This opens the front chest and energy below.
Physical benefits – Exercises the thighs, shoulders and triceps
Movement 2
Name -Draw Bow and Shoot the Arrow.
TCM - This opens the Lung meridian. The Lung meridian is a Yin meridian
and runs down from the torso, towards the thumb on the inside of the arm.
Opening the thumb and index finger opens up the lung meridian channel to
allow the energy to flow freely.
Key points - Stand into Horse riding stance. Cross hands in front of your
chest. One hand has the thumb and index finger extended whilst the other
hand has a soft fist as you extend the arms.
Physical benefits - Conditions and strengthen the legs, knees, waist and
back muscles. Shoulders, biceps and forearms are conditioned and
strengthened.
Balance and brain functions are improved by the coordinated movements.
Movement 3
Name - Separating Heaven and Earth
TCM - Opens the stomach and spleen meridians, allowing energy to flow.
Stomach meridian starts under the eye down the front of the legs to the feet.
The Spleen meridian runs from big toe up the insides of the legs and up the
chest, dropping down to the front of the armpits. The aim is that as each hand
goes up and down, stretching and opening of the 2 meridians occurs.
Key points – The hand that moves upwards toward the Heaven twists and
spirals
Physical benefits - Works on the middle and upper back, shoulders, and
stretches the spine.
Movement 4
Name - Turn Head to Look Back
TCM - Opens the Conception and Governing Vessels
These 2 major channels circle the torso: the Governing vessel up the back
and the Conception vessel down the front.
Key points - Stretch the torso as the hands push down
Physical benefits – Gently stretches the spine and upper back.
Movement 5
Name – Turn from Side to Side
TCM – Opens up the Kidney meridian. Draws the water from the Kidney
Meridian.
As you change weight from left to right water energy is drawn up to wash
away worries from the heart. The heart is related to fire whereas the Kidney is
related to water. Drawing water energy up to the heart controls the fire. Water
on fire creates steam – steam is energy which moves through all the body.
Key points – Stand in wide Horse stance if possible and change the weight
from one side to the other. Look at the foot as you stretch – concentrating on
the Bubbling well energy point and pull up the water energy.
Physical benefits – Works on the hips, thighs, knees and back.
Movement 6
Name - Touching Toes and Bending Backwards
TCM – Strengthens the Kidney energy flow. Works on the Kidney and Bladder
functions.
Key points – Take energy in the front and round to the back. Bend
backwards first then forward keeping hands on kidneys and then follow
bladder meridians down the back of the legs and up the kidney meridian on
the inside of the legs.
Physical benefits – Stretches the lower back, hamstrings and abdominal
muscles.
Movement 7
Name – Push out Fists
TCM - Strengthen inner power in the dantien.
Key points – Stand in wide horse riding stance and make the hands into fists.
Slowly punch forward, twisting the hands. Breathe out as you punch out and
breathe in as pull in.
Physical benefits - Works on the thighs, lower back, knees, and shoulders
Movement 8
Name – Bouncing on the Toes
TCM – Shake off stress and illness, stimulating various meridians of the body.
Key points - Place feet with heels together. Lift up onto toes and gently drop
down and vibrate the torso.
As you press down with the hands you raise the heels and send energy to the
fingers and toes.
Physical Benefits – Works on calves and thighs