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Nov 15, 2006. PDF + Softcover B&W Book. Average Rating (11 ratings). From the back alleys of Nexus to the hectic thoroughfares of the Imperial City, from the wide avenues of Yu-Shan to the twisting corridors of the Labyrinth, martial artists of all kinds stride the mean streets of the Exalted world,. Dead Sea Scrolls. Managing Editor ctr@swbts.edu. But we were eyewitnesses of His majesty. 2 Peter 1:16. Now faith is the assurance of. Old Testament are grouped together in the Hebrew Bible (notably 1–2 Sam, 1–2 Kings, 1–2. Whereas the former two are involved in the merging of Hebrew.

Eight Section Brocade Chi Kung, Ba Duan Jin Qigong, Eight Treasures Exercise Routine from China Eight Section Brocade Chi Kung A Hypertext Notebook by Michael P. Garofalo, M.S., Vancouver, Clark County, Washington Chi Kung ( Dao-yin, Yang Sheng Gong, Qigong) are Various Ancient Chinese Exercise and Fitness Practices The Eight Pieces of Beautiful Silk Brocade Chi Kung ( Ba Duan Jin Qigong) is a popular Chi Kung Form. The Eight Treasures Dao-yin (Ways for Pulling, Stretching, and Guiding the Body-Mind Energies) The Eight Useful Chi Kung Exercises for Improved Fitness, Vitality, Healing, and Longevity Eight Immortal Ones Taoist Longevity Practices Eight Beautiful Tapestries Chi Kung for Nourishing Life Training ( Yang Sheng Gong) A Shaolin Temple, Taijiquan and Martial Arts Warm-up Routine 3.

Garofalo's: This webpage work is licensed under a, © 2018 CCA 4.0 Michael P. Garofalo, M.S.,, Valley Spirit Center, Gushen Grove, Vancouver, Washington Green Way Research, © 2000-2018.

Eight Section Brocade Chi Kung 八段锦气功 Eight Section Brocade Chi Kung Historical Background The use of calisthenics, stretching, and breathing exercises to maintain good health, fight disease, and enhance the quality of life is of great antiquity. This type of physical activity has a long documented history in both India and China. Artwork, medical manuals, folklore, treatises, scriptures and reports on the subject go back over 2,500 years. Likewise, military physical conditioning techniques, and training with military weapons (bow,,,, knife, spear, etc.) are of comparable antiquity.

Over many centuries in China, traditional medical remedies (e.g., herbs, massage, diet, heat, acupuncture, exercise routines, etc.) were combined with esoteric and magical (Taoist) and local shamanistic healing practices. In addition, trade and cultural exchanges between India and China transferred Buddhist theory and practices, Tantra,, Dao-yin, medicinal herbs, medical techniques, and martial arts training techniques between these civilizations. Emphasizes the underlying unity of the individual and the cosmos, living in harmony with the true Way or Dao ( Tao), giving up petty viewpoints, simplicity, solitary retreats, avoiding violent interference with others, a simple natural diet, natural and compassionate living, sharing with others, seeking insight into 'emptiness', seeking a higher understanding or enlightenment, living a healthy lifestyle, storing and circulating energy ( Qi, Chi, Prana), practicing meditation, studying and working diligently, and seeking mystical insights. These methods and practices were explored and adapted in China for thousands of years to help to maintain good health, to prevent and cure diseases, to restore vitality, to calm the mind, and to enhance the spirit of the patient or practitioner. Seeking ways to enjoy a long, healthy, energetic, ethical and enchanted life are, of course, of widespread and perennial interest. Interesting theories abound about the origin and development of the Eight Section Brocade Chi Kung. It is likely that ancient dances, medical theory, military drills and exercises, shamanistic rituals, and Buddhist and Taoist practices were all sources for the specific and formal movement routines of Dao-yin or Chi Kung (Qigong).

The ancient terms for these types of Qigong or Chi Kung (energy/Qi/breath training) fitness exercises include: Dao Yin (guiding, breathing and stretching), 'guiding and stretching' or 'pulling and guiding' exercises; or, Daoqi Yinti (guide the qi and stretch the body); or, Yang Sheng Fa (Longevity Practices, Nourishing Life); or Neidan (Inner Alchemy). Literature that talks about such health and fitness exercise postures or routines, with some movements quite similar to movements in the Eight Section Brocade Chi Kung, goes back nearly 2,500 years. Let us now review some of that historical development, in chronological order. There are statements in the writings of the philosophical Taoists like and Chuang Tzu, circa 500-300 BCE, that comment on health exercises. Chuang Tzu says in Chapter 15, 'Breathing in and out in various manners, spitting out the old and taking in the new, walking like a bear and stretching their neck like a bird to achieve longevity - this is what such practitioners of Daoyin, cultivators of the body and all those searching for long life like Ancestor Peng, enjoy.' - Chuang Tzu, Chapter 15, circa 300 BCE (Actually, Chuang Tzu seems to be mocking these exercises as unnecessary.) There was a wealthy King Ma who lived sometime around 160 BCE during the Western Han Dynasty (206 BCE - 24 CE).

When King Ma died they placed many documents in his tomb. In 1973, archeologists in China excavated the tomb of King Ma. In King Ma's tomb at, on the outskirts of the city of Changsha in Hunan Province, they discovered medical manuals, compilations, and a on which were drawn 44 humans in various poses or postures. Under each pose, on the Dao-yin diagram ( Tu), was a caption with the name of an animal exercise or the name of the disease that the posture might help cure.

A number of the postures depicted in the Dao-yin Tu closely resemble some postures in the Eight Section Brocade Chi Kung ( The Wonders of Qigong, 1985, pp. 13-17; and, 2014, p. Redrawn and colored art reproduction of the Dao-yin Tu scroll found in the Mawangdui Tomb of King Ma from around 160 BCE 'The Dao-yin Tu is the finest example of the consistency and continuity of qigong healing techniques. The majority of the exercises look so similar to the postures of modern qigong that it is possible to deduce how they were performed. The rich themes found in the Dao-yin Tu run like a fine thread through the fabric of qigong history and evolution.' - Kenneth Cohen, The Way of Qigong, 1997, p.

19 Making beneficial exercises interesting and enjoyable has always been a challenge to creative people. (110-207 CE) is one of the most famous physicians of the Han Dynasty. He created a series of exercises called the '.'

There are many versions of the animal frolics exercises today, and some of these exercises are similar to those found in the Eight Section Brocade Chi Kung. In The History of the Later Han, Hua T'o wrote: 'Man's body must have exercise, but it should never be done to the point of exhaustion. By moving about briskly, digestion is improved, the blood vessels are opened, and illnesses are prevented. It is like a used doorstep which never rots.

As far as Tao Yin (bending and stretching exercises) is concerned, we have the, the crane's twist, and swaying the waist and moving the joints to promote long life. Now I have created the art called the: the Tiger, the Deer,, the Monkey, and the Crane. It eliminates sickness, benefits the legs, and is also a form of Tao Yin. If you feel out of sorts, just practice one of my.

A gentle sweat will exude, the complexion will become rosy; the body will feel light and you will want to eat.' - From: Drawing Silk: A Training Manual for T'ai Chi, p.

One tradition is that the Buddhist teacher, (448-527 CE), a famous Grand Master of Chan (Zen), introduced a set of 18 exercises to the Buddhist monks at the Shaolin Temple. These are known as the '.' This Shaolin (i.e., the art of the breath of the enlightened ones) 'is an internal set of exercises for cultivating the 'three treasures' of qi (vital energy), jing (essence), and shen (spirit),' according to. The Kung Fu master,, referring to the style, says 'the first eight Lohan Hands are the as the eight exercises in a famous set of chi kung exercises called the Eight Pieces of Brocade.' Shifu Yan Lei says that the eight exercises were developed at the Shaolin Temple a few hundred years after the Bodhidharma died.

There are numerous versions, seated and standing, of Bodhiidharma's exercise sets - including the related ' ( Yi Jin Jing) qigong set with exercises identical to Brocade versions (, 2014, p. Some versions of the 18 Lohan () Hands have up to four levels, and scores of movement forms for qigong and martial purposes. Professor Wang Jiafu has traced the history of Dao-yin fitness exercises, and states 'Books and diagrams about daoyin appeared in growing numbers in the Western Jin Dynasty (266-316 AD). By the time of the Sui and Tang dynasties (581-907 AD) daoyin had branched out into other forms of fitness exercises, such as the popular baduanjin.' ( Wonders of Qigong, p.13). The Qigong and American Indian master,, notes that the eight-century Daoist treatise Xiu Zhen Shi Shu ('The Ten Treatises on Restoring the Original Vitality'), attributes the development of the Eight Section Brocade to one of the legendary Eight Immortals of Chinese folklore,. The qigong and Chinese scholar,, says the seated Eight Section Brocade form was created by T'ao Hung-ching, a Taoist adept living in the fifth century CE, and further developed by the Taoist sage Chen Tuan (Chen Hsi-yi, Hsi-yi) living in the tenth century CE.

During the period of 800 - 1200 CE, variations of these exercises were done in Wudang Mountain Daoist Temples for health and meditation purposes, and some were used as warm up exercises by monks training at the Temple in hard style martial arts. One can also see some movements and postures in the that are comparable to the Eight Treasures. Longevity and fitness instructors, and some doctors, throughout China prescribed specific exercises to help prevent or heal injuries, improve health, or cure various illnesses, along with the other curative methods of traditional Chinese medicine. Many of these exercise practices continue to this day, and the Eight Treasures are often considered a Wai Dan medical qigong exercise set. The Chinese Health Qigong Association says that 'as a traditional Chinese health and fitness Qigong exercise routine, Ba Duan Jin, or Eight Section Exercises, dates back to the Song Dynasty (960-1279).' The scholars Ji Jingwei and Zhu Jianping say, in their book (2014, p.82), that 'The Eight Section Brocade is a set of dynamic exercises for health preservation composed of eight parts.

It is recorded that these exercises appeared at the end of the Northern Song Dynasty (960-1127). In the early Southern Song Dynasty (1127-1279) an anonymous person began to edit the materials describing the Eight-section Brocade, which later developed into two schools―the northern school and the southern school. The northern school, also know as the martial school, features strength and the horse stance; the southern school, also known as the civil school, is characterized by suppleness and an upright stance, and so these were also call the Eight-section Brocade Standing Exercises.' During the Southern Sung Dynasty in China (1177-1279 CE), the famous General Yeuh Fei (Yue Fei) developed a set of twelve exercises that were used to train his troops, and some like Master Tom Bisio, suggest that they were one source of the Eight Section Brocade Chi King style. General Yeuh Fei is also credited with developing the Hsing I internal martial arts style. At first, there were twelve movements in this exercise set, all done in a vigorous manner, and done with the weight of military equipment on the body.

In the 13th and 14th centuries the Taoist compilation 'Ten Books on the Cultivation of Perfection (Xiuzhen Shishu)' included essays and illustrations about the seated version of the Eight Section Brocade (, 2014, p. Since 1800, eight of the exercises, done with far less speed and force, became widely used as a warm-up exercise set in many soft style internal martial arts (i.e.,,, ), or in parts of other Chi Kung () practice routines; and, became widely known as the or Eight Treasures Exercises. The soft qigong style ( Rou Gong) of the Eight Section Brocade Chi Kung, emphasizing Daoist exercise methods and the aims of inner qigong ( Nei Gong), and general bodily and mental health benefits, is arguably the most popular Chinese Qigong exercise set now practiced all around the world. In 1843, Ma Yizhen collated many Buddhist documents into the 'Two Classics of Yijin and Xisui' which included descriptions and illustrations of the seated Eight Section Brocade for Physique Building. In 1895, Zhou Shuguan provided introductions and illustrations for the Eight Section Brocade in 'An Illustrated Book of Exercises to Benefit the Internal Organs - Promoting the Metabolism, Limbering Up the Tendons and Refreshing the Marrow, Volume 16.'

In the 20th century, especially after World War II, traditional qigong and taijiquan teachers from China immigrated to the United States, Southeast Asia, Australia, Japan, and Europe. They taught the Eight Section Brocade Chi Kung in T'ai Chi Ch'uan and Chi Kung classes. Since, 1990, many books in English, instructional videos, and Internet webpages in many have also taught this form. Now the Eight Section Brocade Chi Kung form is appreciated and practiced all around the world.

'All Chi Kung exercises are intended to improve health, increase energy, revitalize the body and mind, prevent or control disease, tone the internal organs, improve balance, reduce stress, boost the immune system, remove toxins, tone the muscles and tendons, uplift mood, contribute to longevity, and provide an integrated mind-body practice leading towards enlightenment and harmony with the Tao. Take some confidence in this promise, 'Every person who uses Qi cultivation methods consistently experiences some form of health improvement and personal access to greater energy and power' - Roger Jahnke, OMD, The Healing Promise of Qi, 2002, p.

Learning the Eight Section Brocade I have been taught this exercise set by seven different taijiquan or qigong instructors. Some instructors have done the eight movements very slowly, very deliberately, only two times, and with a minimum of muscular effort. Some teachers did the movements at a moderate pace, each movement was done 8 to 16 times, and the degree of exertion was moderate to demanding. Some encouraged low horse stances, others used higher shoulder width stances. Some were precise about repetitions, others not.

There were slight to significant variations in the style and form of the movements depending upon the speed with which they were done, in the order of the movements, and in the breathing patterns. All but one instructor taught us to do the movements in a standing position; thus, there is both a Wen or slow, soft and seated style; and, a Wu or active, standing style of the Ba Duan Jin.

One instructor emphasized yin-yang balance, meditation, opening qi channels, circulating the qi, visualizations, and other esoteric and arcane aspects of Southern Complete Reality Taoism. The on the subject, and videotaped lessons, also reflect the different styles, goals, intensity, and fitness objectives used when performing this very popular chi kung set. I enjoy doing the movements of the Eight Section Brocade at a moderate pace, doing up to 8 repetitions of each movement, and using the breathing patterns and the order of the movements as presented. I use the set for warming up my body before Taijiquan practice or walking. I tend to do the set in a relaxed and easy manner, and primarily for loosening and stretching.

Occasionally, I do the Eight Treasures very slowly, with emphasis placed on, energy movement and gathering, and for meditation. What is most important is 1) doing the entire set once each day, and 2) using a pace and doing a number of repetitions that are suitable to your current level of and the overall state of your physical-mental, 3) reflecting on the power of 'beliefs' and choosing them wisely, and 4) recognizing the of any exercise regime.

Considerable attention is given to concentrating, focusing the mind, intention and gazing when doing the eight exercises. To facilitate concentration: be deliberate, slow down the movements more, and follow a formal routine for doing the movements. The literature on Qigong (Chi Kung) often repeats the idea of ' Yi Guiding Qi.' The conscious, alert, and discerning mind is a Big Player here. Move with intention. Imagine willing a movement and executing the movement precisely.

Imagine wielding a surgeon's knife and cutting flesh exactly were you want to cut. Imagine gently and carefully moving an infant. Imagine driving a motorcycle in bad road conditions as if your life depended on every movement you make. Use whatever imagery or mind-set you need to concentrate on the exercise movements. Pay full attention to the movements while moving, knowing exactly where and how to move, and where and when to stop on a dime. Learn how to move, store, and utilize Qi (Life Energy) most effectively by the power of will, disciplined action, logical processes, intentionality, accomplishing objectives, concentration, visualization, mental focus, etc.

The Eight Section Brocade is one of scores of in the large Chi Kung ( Qigong) family. 'Ch'i' or 'Qi' is the Chinese word for, energy, vital force, air, or life power; and, there are different types of Ch'i.

The Sanskrit word 'Prana' and the Japanese word 'Ki' are very similar in meaning to 'Qi.' The word 'Kung' or 'Gong' implies a regular, systematic, intense, long term, and dedicated training regiment. Therefore, 'Ch'i Kung' or 'Qigong' is a long term training program to circulate, cultivate, regulate, enhance, and guide vital internal energies to achieve health, vitality, and spiritual awareness.

Prior to the mid-20th Century, 'Qigong' exercise regimens were called by other names even back 1300 years ago, e.g., 'Yangshenggong' Health Enhancing Training;' Stretch and Pull the Musculature/Tendons; Breathing exercises, 'Dao-yin.' In traditional Taoist practices, the teachers speak about the need to do this exercise routine for a minimum of 100 days before any benefits become noticeable, and before you decide to stop doing the exercise set.

The cultivation of the ' Dan Tien' or 'Field of Elixir', like the cultivation of any garden or field, requires work ( Kung) over an extended period of time before the crop grows to harvest size. Tomatoes take 70-100 days to grow and to produce and ripen their lovely and tasty fruits. The long term cultivation of the 'Field of Elixir' or 'Orchard of Elixir' demands that we continue these qigong exercises for many years to assure longevity and to aim towards attaining the special powers of a chen-jen or 'realized being.' The ancients Taoists said, 'Only after a hundred days of concentrated work is the light real; Only then is it the fire of spirit. To set up the Foundation requires a hundred days.' - The Secret of the Golden Flower, Translated by Thomas Cleary, p.

Some experts contend that the Eight Section Brocade is not a Qigong (Ch'i Kung) exercise set or Taoist set. They argue that the eight movement set is a Shaolin Buddhist martial arts warm up and stretching exercise set.

The movements can be done without the mental (Mind=Yi) emphasis being placed on guiding and moving the Ch'i in the body, unblocking Ch'i channels, circulating the Ch'i around the Microcosmic Orbit, storing Ch'i, converting Ch'i to Jing, etc. Just move precisely, don't think a lot. When the Eight Treasures movements are done at a faster pace or with more muscular emphasis, it is not always possible to concentrate on or other facets of serious Ch'i Kung training. Nevertheless, many of the physical and psychological benefits derived from using the Eight Treasures as a Ch'i Kung exercise routine will also be obtained if the Eight Treasures are practiced daily and solely as a martial arts warm up and stretching exercise set. If Ch'i is a reality, it must function without our conscious attention; but, we cannot gain additional benefit or advantage from Qi management arts (i.e., discovering, gathering, circulating, purifying, directing, conserving, storing, transforming, dissolving, or transmitting Qi [Jahnke 2002: 80]) in our martial arts practice or health regimen without disciplined conscious attention.

Most people will enjoy and benefit greatly from doing the Eight Section Brocade in a ( Sung) manner. The use of intense muscular contractions, excessive stretching, or aggressive movements are counterproductive., naturally and fully, move slowly, into the earth, become like freely moving water, be soft, be gentle.

Don't be attached to your ordinary mind of free associations, worries, and concerns - observe them and then release them into the past. Free your mind of mundane concerns and cultivate calmness, inner peace, and not thinking.

Allow yourself to feel your body and take pleasure from it during the movements. Be present in the here and now.

Be fully aware of your surroundings through all of your senses. Listen to your body. And enjoy yourself.

Cultivate a detached, open, and consciousness. Unburden your body-mind of anxieties and tensions and fully relax. All of these aims can be summarized by the term '.' Sung denotes relaxation, alertness, looseness, openness, sensitivity, awareness, calmness, and a tranquil mind. Stay and centered. There are many, manuals,, and that are available to help you to learn the Eight Section Brocade Chi Kung. I have provided below a detailed including references to books, magazine articles, DVDs, links, resources, authorities, etc.

Millions of people practice Ba Duan Jin Qigong regularly and could teach you to do the form. I have also tried to provide you with some for learning the form, as well as related background information.

For each I give the variations of the movement, alternative names, health benefits, and general comments. I have collected a number of regarding the Eight Section Brocade Chi Kung and Dao-yin/Qigong in general. I yoga, qigong, and taijiquan at the in Red Bluff, California, from 2002 - 2016.

I used my earnings to attend workshops, purchase books and DVDs, take classes, and earn certifications as a yoga, taiji, and fitness instructor. I used variations of movements from the Eight Section Brocade regularly in my hatha yoga and for stretching in fitness classes. Thanks to everyone who has sent me with and good suggestions for this webpage. So, let us begin more about the Eight Section Brocade Chi Kung movements.

My very best wishes to everyone for good health, increased vitality, and mental and spiritual harmony along the Way, January 2018, Michael P. Garofalo Michael P. Garofalo Red Bluff, California February 2006 'Breathing in and out in various manners, spitting out the old and taking in the new, walking like a bear and stretching their neck like a bird to achieve longevity - this is what such practitioners of Dao-yin, cultivators of the body and all those searching for long life like Ancestor Peng, enjoy.' Chuang-tzu, Chapter 15, circa 300 BCE.

In Eight Section Brocade variations., 1 page, PDF file, read or print. A handout for my for Qigong students.

'Both hands carry heaven to regulate the triple burner. Draw the bow left and right as if to shoot a vulture. Regulate spleen and stomach by lifting one hand. Remedy the 5 symptoms and 7 disorders by looking backward. Turn the head and swing the tail to eliminate heart-fire. Clench fists and look angry to increase qi and strength. Two hands grab the feet to strengthen kidneys and waist.

Jolt the back 7 times and hundred illnesses will disappear.' - Translated by Hielke Hylkema Stand up straight. Your feet should be close together - touching each other. This aids in the improvement of balance; however, a stance with the feet 7'-15' apart may be more productive and efficient for many persons. The toes should be pointed straight ahead. Both feet should be flat on the floor.

The weight should be equal on both feet. Don't lean to one side or the other. Relax your body. Stay balanced and centered.

Clear you mind and set aside the work and worries of the day. Your face should seem happy, joyful, reflecting an 'Inner Smile.'

Refer to Mantak Chia's comments on the '.' Keep your head up and look forward. Your eyes should be open, with a soft and wide angle focus. Breathe in and out in a relaxed, easy, and regular manner. Keep your lips parted slightly.

Your arms should hang down in a relaxed manner at your sides. The palms of your hands should face your thighs.

Relax the shoulders and let them hang down. Some recommend that you keep the tip of your tongue lightly touching the roof of your mouth. Breathe softly in through your nose and blow out softly through your mouth. This posture is often called the 'Wu Ji Posture' in Taijiquan.

It is the resting position, the position before any motion begins, a state of 'grand emptiness.' It is the primordial condition - empty, free, motionless, without qualities. It precedes the movement of Yin/Yang both logically and temporally. The talk of Wu Ji giving birth to Tai Ji, emptiness transforming itself into the manifold of cyclic dualities. Of course, our bodies are never completely at rest: our hearts contract and relax, our blood moves up and down, we breath in and out, our two feet and two arms help keep us in balance as we stand, our mind may be calm and focused at the same time as billions of neurons are quite busy in our brains creating that phenomenon we directly apprehend as consciousness.

So, the 'Wu Ji' state of this posture is more symbolic, allegorical, or figuratively interpreted. Students should note that the Wuji posture is very similar to the posture of Tadasana - the Mountain Pose.

It is also called the Samasthiti pose in Hatha Yoga. We should stand like a Mountain: strong, stable, unmoving, grand, still, aloof, above the mundane, powerful, accepting but unbroken by the storms of ideas, emotions and worries. The arms are held out from the body by 8'-10' in Tadasana.

Reference: Light on Yoga, B.K.S. Iyengar, 1977, p.61-62. Please also refer to my instructions for in the (Standing Like a Tree) webpage. The very best book on the power of Wuji qigong is by Jan Diepersloot:. Also refer to Jan Diepersloot's. Simply standing can have great benefit to body and mind.

After completing each of the eight movements in the Eight Section Brocade Chi Kung, then use Wu Ji as the transition: Return you left foot back into the Wu Ji position to rest and realign the body-mind. Wu Ji signals the end of one movement and the beginning of the next movement. Wu Ji is called 'Mountain Pose' Tadasana in Hatha Yoga. Bring your feet closer together or have heels touching.

Keep the knees slightly bent. Enjoy some cleansing breaths. Stand up straight and tall. Lift the head. Tuck the chin inward a little., Soften, Merge and Relax. Feel yourself sinking and into the Earth.

Free up the mind, reduce thinking, forget, become outside more. Wu Ji is the fertile nothingness that precedes Yin and Yang, an empty and free state of being conscious, the still place before movement, the of the Tao, a stop-rest-pause stop, an orgasm of the Chaos of Emptiness at the Big Bang, a transition point in the exercise routine, etc. 'When you see excellence, you should try to surpass it. When you see the opposite, examine yourself.' Up to the Heavens with Two Hands Starting Position: Movement Name: Pressing the Sky with Two Hands, Lifting the Heavens with Two Hands, Holding Up the Sky Step out with your left leg into a comfortable and wide horse stance.

The toes should point at about 45 degrees to the outside. Hands are relaxed by the hips. Gradually lift both arms up to your shoulders, palms facing down. Continue gently lifting of the arms well above your head, palms facing each other.

Then relax the shoulders, let the arms come down, palms facing down. Your palms should be open, with your fingers slightly apart, and relaxed. Draw the arms down the sides of your body as you squat down and bend your back. Bring both hands together, palms facing up.

Imagine energy from your body intermingling with energies from the Earth through the (Bubbling or Gushing Well) acupressure and acupuncture point on the front center of your feet. Yong Quan is an endpoint on the Kidney meridian. Imagine scooping up some water from a lake or the ocean.

Inhale as you draw the arms up to your face. When moving up imagine your internal energy (Chi) moving up from your waist, up your spine, and into your head. Draw both hands, palms up, up the center line of the body as you rise up out of the squat and straighten the upper body. Imagine spashing cool clear water on your face.

Draw the arms above your head, turn the palms upward, press out and upward, stretch the arms upward. Hold at peak for 4 seconds. Imagine the energy of the air, sky and the Heavens filling your lungs and whole being. The fingers of each hand should point to each other, and be kept about 2 to 4 inches apart. When your hands reach your face, turn the palms to face outward.

Raise both hands up until you reach your forehead. Press your arms upward and outwards in front or your body. Exhale. The arms should press out at a 20 to 45 degree angle from the body, do not force to press the arms straight up. Keep your wrists bent so your fingers point to each other. Keep your fingers 2 to 4 inches apart.

Gently stretch the whole body upward as the arms press upward. Rise your heels up slightly as your hands reach their maximum height. Keep your head looking forward as your arms move up, keep a wide angle focus to your eyes, and follow your hands with your eyes. Imagine energy from your body intermingling with energy from the Heavens through the (Palace of Labor) acupressure and acupuncture point on the center of your palms. Lao Gong is connected with the Heart and is a pericardium meridian endpoint.

Stretch your arms up to the limit of your comfort zone, then begin the downward cycle of the movement. Movement Tips: Turn the palms outward and down as you circle both arms out and down. Continue to slowly exhale as your arms move down. Return your feet to a flat footed position. Gently tighten your abdomen as your exhale. When moving your hands down imagine moving energy from the Heavens and from your head and lungs down the front of your body into your waist area - into the center of your being in your Dan Tien or Field of Elixir (about three inches below and behind your navel).

Keep your head looking forward as your arms move down, keep a wide angle focus to your eyes, and follow your hands with your eyes. Keep both hands in your field of vision as your hands move down. Begin to squat and bend forward as the arms reach the legs in their downward arc. Draw the arms down in front of the body as you squat down and bend your back. Bring both hands together, palms facing up. Imagine scooping up some water from a lake or the ocean.

Draw both hands, palms up, up the center line of the body as you rise up out of the squat and straighten the upper body. Inhale as you draw the arms up to your face. Generally, inhale when moving up, exhale when moving down.

Make adjustments in your as needed. Repeat 'Pressing the Sky' 2, 3, 6, 9, or 12 times. Whatever number of repetitions are chosen for the first exercise should be duplicated in each of the other exercises. I prefer 6 repetitions with a count of four to six seconds on the inhale, and a count of four to six seconds on the exhale.

Return you left foot back into the position to rest and realign the body-mind. Signals the end of one movement and the beginning of the next movement.

Is called 'Mountain Pose' Tadasana in Hatha Yoga. Bring your feet closer together or have heels touching. Keep the knees slightly bent.

Enjoy some cleansing breaths. Stand up straight and tall. Lift the head. Tuck the chin inward a little., Soften, Merge and Relax. Feel yourself sinking and into the Earth. Free up the mind, reduce thinking, forget, become outside more. Is the fertile nothingness that precedes Yin and Yang, an empty and free state of being conscious, the still place before movement, the of the Tao, a stop-rest-pause stop, an orgasm of the Chaos of Emptiness at the Big Bang, a transition point in the exercise routine, etc.

Breathe naturally a few times. These are often called 'cleansing breaths.' Sometimes the arms are raised up in front of the body to about chest height while breathing in through the nose, and then the arms are lowered to the sides as one exhales through the mouth. Use as many 'cleansing breaths' as needed to help you, lower your heartbeat, and compose yourself. Another transitional movement could be the Opening Hands and Closing Hands (He Shou, Kai Shou) movement of the.

Again, this neutral, position is often referred to as Wu Ji - the place before movement, an empty and free state of being, the fertile nothingness that precedes Yin and Yang. Some Chi Kung enthusiasts stand in this position for many minutes, doing nothing, bothering nobody, not interfering, minding their own business ( wu wei). Variations of the The Eight Section Brocade Chi Kung a) This is the most common version of that I have seen, done, or read about. Keep the knees slightly bent. Remain standing up straight during the whole movement.

Bring the hands to the Dan Tien (waist area) with your palms facing up. Draw both hands up the center line of the body, palms up.

Inhale while drawing the hands up. When the hands reach the face area, turn both palms and face the palms outward and slightly upward.

The thumbs can touch the forehead. Begin to exhale. Press both arms up from the forehead, keeping the wrists flexed and the palms facing out. Press up the arms has high as you can. Raise the heels slightly. Stretch upward. Also called 'Supporting Heaven' or 'Holding up the Void.'

When you reach the maximum upward press, then release the arms. Allow the arms to trace a graceful arc downward. Exhale completely on the way down and begin to inhale. As the arms come down, the palms face down. When the hands reach the waist area, then bring the hands back to the center line, palms facing up. Breathe in when lifting arms up, breath out when pressing upward.

Some teachers have you interlace your fingers as you move your hands from the forehead upwards.: Pressing Heaven with Two Hands (2005, 175Kb, Animated GIF) b) My version involves some squatting as the arms come down to scoop up water. I think that the squats or deep horse stances of Drawing the Bow (2), Punching with Angry Eyes (6), and Pressing Up to the Heavens with Two Hands (1) give the body a more challenging workout. Most teachers of Movement 1 of the Eight Section Brocade Chi Kung do not squat.

Their movement concentrates on the shoulders, arms, upper back, and chest muscles. I prefer a little more leg work in my version. I would like the title for this Movement 1 to be 'Scoop Up the Sea and Carry to the Top of the Mountain' or 'Scoop Up the River Water and Present It to the Heavens.'

Earth low, Heavens high, Water both low and high. I liked Maoshing Ni's (R12) titles of 'Water and Fire Meet, Bringing the Sea to the Top of the Mountain.' C) Don't Squat. Remain standing up straight during the whole movement. Use Reverse Breathing (Taoist or Reverse breathing). Breathe out when your arms are pressed upward/outward, breath in when your arms return down. When breathing in gently tighten your abdomen and expand your chest.

When breathing out expand your abdomen and sink the chest. Do the movements very slowly when you begin Reverse Breathing techniques.

Note: It is best to begin with Regular breathing (Buddhist style): relax and expand your abdomen as you inhale and slightly compress/tighten the abdomen as you exhale. Breathe into your belly. Don't expand the chest very much.) d) The arm movements of this exercise can be done while seated or while. E) Some emphasize lifting the elbows up, with the hands, so to speak, being just along for the ride. This style lifts the scapula and shoulders up for a stretch, and flexes the trapezes muscles more.

I recommend keeping the shoulders down in Movement #1. F) Some begin the movements by stepping out with the right leg instead of the left leg. Having a taijiquan background, I generally open with the left leg stepping to the right. Feet are parallel, toes facing forward. G) You can practice the Eight Section Brocade Chi Kung indoors alone or with a small group.

Select a quiet room or space in your home. Taoist and Druid artwork indoors is enhancing. Is cultivated during your practice. However, sometimes, you might try doing Chi Kung to some soft, NewAgey, melodic, ethereal music. H) Doing Chi Kung outdoors in the early morning, when it is not windy or bitter cold, is always recommended by Chi Kung teachers and masters.

I enjoy doing the Eight Section Brocade Chi Kung on my screened back porch. I) You can raise your heels and balance on your toes when you push both arms up to the sky.

J) Do only two repetitions in a very slow and deliberate manner with little muscular effort. Keep your feet flat on the floor at all times during the movement. Health Benefits of ) The Eight Section Brocade Chi Kung Deep soft helps to lower your heartbeat and blood pressure. Stretching helps contribute to the relaxation of stiff and tense muscles. Standing up straight helps realign the back muscles and the spine.

Many Chinese healers believe that this exercise helps regulate and improve the heart, lungs, stomach, spleen, and liver. It stimulates the internal organs in the upper trunk area. The Triple Warmer or Triple Burner ( Sanjiao) refers to the heart, lungs, and stomach. A clear and peaceful mind reduces negative stress on the body.

Shoulders, pectorals and triceps are exercised a little in this exercise. Bending the knees exercises the front thighs.

Squatting down exercises the including the thighs (quadriceps), hamstrings (biceps femoris), buttocks (glutes), calves (gastrocnemius), iliopsoas, and increases demands on the cardio-vascular system. Sat Chuen Hon, in his book Taoist Qigong, includes a movement sequence very similar to 'Press Heaven with Two Hands' and using the healing sound 'Hey', and considers these actions to be of great benefit to the health of the Triple Heater. Instructions, illustrations, video. 'Support the heaven with both hands regulate the three visceral cavities housing the internal organs (san jiao).'

It should be noted that traditional Chinese medicine does not ascribe to the same views on anatomy, physiology, or causation that are used in contemporary scientific bio-medical theories. The 'Spleen Organ' or 'Heart Organ' in Chinese medicine have functions and attributes of a different nature than we might understand the heart or spleen in contemporary medicine. For an excellent explanation of these concepts please read the book, by Ted J. Kaptchuk, O.M.D. References for the Names for The Eight Section Brocade Chi Kung (See for reference sources.) Prop the Heaven to Improve the Functions of the Triple Warmers.

(Zong Wu and Li Mao, R1) Supporting the Sky with Both Hands Regulates All Internal Organs. (Lam Kam Chuen, R2) Double Hands Hold up the Heavens to Regulate the Sanjiao - Triple Burner (Yang Jwing-ming, R3) Scoop the Stream. (Geoff and Phyllis Pike, R4) Holding up the Sky with both Hands to Regulate the San Chiu (Triple Warmer). (PRC Publication, R5) Two Hands Reach Skyward to Balance the Triple Burner. (Kenneth Cohen, R6) Pressing Up to the Heavens with Two Hands.

(Michael Garofalo, R7) Upholding Heaven with Both Hands. (Stanley Wilson, R8) Upholding Heaven with Two Hands to Regulate the Triple Burner. (Daniel Reid, R9) Supporting the Heaven with the Hands (Jiao Guorui, R10) Lifting the Sky. (Wong Kiew Kit, R11) Sustaining Heaven with Both Hands to Adjust the Three Warmers (Maoshing Ni, R12) Holding the Hands High with Palms Up to Regulate the Internal Organs (Chinese Health Qigong Association, R13) Push the Sky, Tuo Tian Shi (Shifu Yan Lei, R14) of the movements of the Eight Section Brocade Chi Kung in languages other than English. Comments about The Eight Section Brocade Chi Kung Observations, Notes, Quotations, Reflections, Questions and Answers 'In order for this to have any beneficial effect on your health, approaching it with confidence, sincerity, and perseverance in practicing the exercises is very important. Only with confidence can you develop sincerity and focus your mind while exercising; only with sincerity can you persevere to practice and gain the essence of the exercises; and only with perseverance can you get the beneficial effects of the exercises and develop more interest in them.' By Jiawen Miao, Each movement of the Eight Section Brocade has specific techniques for using your eyes.

Exercise your eyes in accordance with the instructions, e.g., following the movements of your hands, looking off into the distance, looking upward, keeping a wide angle focus of vision, etc. In some ways, these exercises are similar in style to those developed by optometrists and vision improvement advocates William H. Bates, Jacob Liberman, Martin Sussman, or Aldos Huxley. Learning to use your eyes in new ways and exercising your eye muscles are thought to be of benefit to your general well-being. Chi Kung and internal martial arts are seen as intertwined; and acute, careful, alert and lively visual skills are essential to self-defense and success as a martial artist.

Your safety is dependent upon seeing what is going on around you, keeping your eyes out for trouble, keeping your eyes peeled, and seeing what is coming up. Do not neglect this important dimension of the Eight Treasures. Most Qigong and Taijiquan routines emphasize 'Respecting the Curves of the Body.' Your neck, back, legs, and arms are all naturally curved or bent in a particular direction. It is always best for any posture in Qigong or Taijiquan to respect the natural curves.

Legs should be slightly bent; don't lock your knees. Arms should be slightly bent; don't lock your elbows. You should not move in ways that bend or curve the body away from or counter to their natural curve or bend. To do so is to risk hyperextension, dislocation, and painful injuries to your muscles, ligaments, tendons, cartilage, joints, or bones. Whipping you neck backwards or twisting your back backwards are extremely dangerous.

Highly conditioned athletes (e.g., dancers, gymnasts, acrobats, jumpers, divers, contortionists, etc.) might be able to push the limits; but, ordinary folks, sensible people, need to be very careful and use restraint when doing some qigong exercise movements and postures. Many fitness instructors remind their students to 'mainatin a neutral spine' to avoid injury. This general caution applies to all the postures of the Eight Section Brocade, and especially to some of the movements such as. Generally, we begin a movement by lifting our left foot and moving it to the left. We inhale as we lift the foot and exhale when the foot settles down into the floor. Many taijiquan forms also begin with a step to the left. Every beginner should stay within their comfort zone, don't over stretch, and be gentle with your body and mind.

Don't try to 'exactly' imitate a fellow student who is an intermediate or advanced Chi Kung player or the teacher. Know and respect your own body and mental state. Don't go beyond your own personal bodily conditioning, skills, abilities and limits. Some advise reducing your exertion levels and doing 30% to 40% less than you can do. Be reasonable and kind to yourself. Take your time, advance slowly, be careful, be patient, and remain injury free.

Sometimes, an old or new injury, or joint disease, will limit your range of motion. Know your own strength and limitations - the practice of and forms will reveal to you your strengths and limitations. Resolve to make two positive contributions today. Stay within your comfort zone, explore with the body-mind, and renew-recreate both self-awareness and awareness of Self, and come to experience your comfort zone.

Float on the Wu-wei raft on the Tao River; when standing on Earth then,,. The late Jane Hallander calls this movement 'Holding the Moon ( Peng Yue)' and describes and explains the purpose of the movement in 'Tai Chi Chuan's Internal Secrets' (pp.16-17).

This movement is called 'Hold the Moon and Reach for the Sun' and is described and illustrated in the book 'Secrets of the Dragon Gate' (2011, pp. 36-39) by Steven Liu and Johathan Blank. As you rise up from the squat your arms are positioned as if embracing or holding a large beach ball, i.e., the moon. The word 'Heavens' ( tian) has a number of meanings, including the abode of our ancestors, the cosmos, the universe of which we are part, a source of energy, and the skies above. In part, the ideas of our civilization and our language do 'hold up' that which we know about the 'Heavens' and our ideas of the world beyond; and, in part, these realms are beyond our comprehension - beyond our grasp and holding power.

In many ways this is just the delightful, restful, and natural movement of raising the arms and stretching upwards. Some would say 'nothing special' with a wink in their eye. This is good!. 1 page, PDF file. By Mike Garofalo. Drawing the and Letting the Arrow Fly Starting Position: Movement Name: Drawing the Bow and Letting the Arrow Fly, Drawing the Bow, Pulling the Bow and Releasing the Arrow, Shooting the Serpent, Pull-Aim-Release Lift and step to the left with your left foot. Step out with your left foot into a horse stance.

Point both feet forward and keep them flat on the floor. The feet should be wider than shoulder width apart.

Bend the knees. Keep your back straight and head up. Gently raise your hands to your chest.

Cross your hands, right hand in front of left hand, hands relaxed and open, with your palms facing inward. Extend your left arm out level with your chest. Hold your fingers slightly bent as if your fingers and hand are curled around a bow, holding he bow in your left hand.

At the same time your left arm is extending outward, you lift your right arm up to chest height, your right arm bends at the elbow, your index and middle finger bend, and then your right arm moves out to the right keeping your elbow bent. Imagine that you are holding the string of a bow, fingers on the string and above and below the arrow, and then pulling on the bow string with your right arm. Look to the left. As you draw the bow and string apart breathe in deeply. Aim the bow and arrow, and then release the fingers of the right hand to let the arrow fly. As you release the arrow, begin to slowly breathe out.

The movement of the two arms should mimic the drawing of a bow string and arrow, aiming the arrow, and releasing the arrow. Coordinate the movement of the arms to match this image.

Feel the tension in the bow and string as your draw them apart to fire the arrow. Aim the arrow at a target. Watch the arrow fly to its target. Concentrate on the target. Breathe in while drawing the bow, and breathe out when releasing the arrow and repositioning the hands for the next shot. You have now completed the left side part of the Drawing the Bow Movement #2. Return arms downward in an arc and then back up the center of your body.

Cross your arms in front of your chest, right hand in front of the left hand. Your head should be facing forward. Horse stance.

Root into the earth below, sink, feel the earth power. Now you will begin the right side part of Drawing the Bow Movement #2. Extend your right arm out level with your chest. Hold your fingers slightly bent as if your fingers and hand are curled around a bow, holding he bow in your right hand. At the same time your right arm is moving outward, you lift your left arm up to chest height, your left arm bends at the elbow, your index and middle finger bend, and then your left arm moves out to the left keeping your elbow bent. Imagine that you are holding the string of a bow, left fingers on the string and around the arrow, and then pulling on the bow string with your left arm.

Look to the right. As you draw the bow and string apart breathe in deeply. Aim the bow and arrow, and release the fingers of the left hand to let the arrow fly. As you release the arrow, begin to slowly breathe out. Repeat the movements to both the left and right sides, eight times to each side, so that you draw and fire eight arrows to the left side and eight arrows to the right side. Return you left foot back into the position to rest and realign the body-mind.

Signals the end of one movement and the beginning of the next movement. Is called 'Mountain Pose' Tadasana in Hatha Yoga. Bring your feet closer together or have heels touching. Keep the knees slightly bent.

Enjoy some cleansing breaths. Stand up straight and tall. Lift the head.

Tuck the chin inward a little., Soften, Merge and Relax. Feel yourself sinking and into the Earth. Free up the mind, reduce thinking, forget, become outside more. Variations of Movement #2: a) The fingers of the hand are held slightly open and in-line the entire exercise. The more you bend your knees and the lower you drop into the horse stance, the greater the demands on the thighs and the greater the difficulty of the exercise.

Sink lower in the horse stance after firing every 4 arrows. B) The drawing of the bow can be done very slowly or deliberately, or faster and with more force. Always pause, concentrate, and aim before firing. Follow the arrow through the sky as it flies out from the bow.

Some circle the arms upward after each shot of the arrow. C) Some hold the hand in a position with the index pointing out, the thumb up, and all the other fingers curled inward and touching the palm. The hand sort of looks like a play handgun. The index finger is pointed at the target. D ) Generally, the arms are level with the shoulder and at a right angle to the hips. However, if your are imagining shooting an arrow a great distance, then the forward bow arm should be at a angle greater than 90º relative to the hips.

The arrow must be aimed higher than the target when the target is at a great distance from the archer. E) The number of arrows fired can vary: 2, 3, 5, 8, 16, 24, 36, etc. F) The arm movements of this exercise may be done while seated or while. Refer to my notes in the. Although most references for this exercise are to the act of shooting eagles, hawks, or other types of birds, this is not required. One could imagine aiming at and letting an arrow fly to many types of targets. A Buddhist might imagine targeting and striking at one's individual faults, shortcomings, and evil behaviors; or hitting the targets of wisdom or enlightenment.

A Taoist might imagine targeting and striking at tension, interfering behaviors, and gluttony; or hitting the targets of health, energy, vitality, and longevity. A Confucian might imagine targeting and striking at selfishness, sloth, disrespect, greed and ignorance; or hitting the targets of social harmony, cooperation, civility, and propriety.

In a similar manner, a Christian might want to aim at love and forgiveness, or a Moslem aim at universal brotherhood and charity. A hunter might imagine shooting all types of game animals; or, a soldier imagine shooting at an enemy in battle. What are the negative behaviors, attitudes, and ideas that you wish to eliminate? What are the positive goals, aims, or objectives that you wish to target and hit on the bull's-eye? Health Benefits of of The Eight Section Brocade Chi Kung Horse stances condition and strengthen the legs, knees, waist and back muscles.

Squatting down works the following muscle groups: quadriceps, glutes, hamstrings, long outside muscle, calves. Squatting down and coming back up will improve some balancing skills and increase cardiovascular intensity.

Shoulders, biceps and forearms are conditioned and strengthened. Many Chinese healers believe that this exercise helps regulate and improve the Kidney meridians. Balance and brain functions are improved by coordinated movements. Stretching helps contribute to the relaxation of stiff and tense muscles.

Standing up straight in a horse stance helps realign the back muscles and the spine. A clear and peaceful mind reduces negative stress on the body. Squatting down exercises the including the thighs (quadriceps), hamstrings (biceps femoris), buttocks (glutes), calves (gastrocnemius), iliopsoas, and increases demands on the cardio-vascular system. Increased heart rate and breathing rate provide some cardiovascular benefit. Useful imagery can have positive effects on mental functioning and performance. Using both sides of the body (mirroring in a movement form) can have positive effects on the structural alignment of the body and enhance coordination.

Slow, deep and regular breathing positively effects mood, energy levels, and alertness; as well as improving the mechanical functioning of the lungs. Exercises the eye muscles. Sat Chuen Hon, in his book Taoist Qigong, includes a movement sequence similar to 'Drawing the Bow' and using the healing sound 'Xi', and considers these actions to be of great benefit to the health of the Lungs., 'Drawing a bow to each side resembles shooting and eagle. Places the emphasis on your thorax - the home of your heart and lungs - thus greatly improving the circulation of blood and oxygen. It also improves the flow of energy in your small intestine. Heart and lungs - thus greatly improving the circulation of blood and oxygen. It also improves the flow of energy in your small intestine.'

References for the Names of the Eight Section Brocade Chi Kung (See for reference sources.) Drawing the Bow to Kill a Vulture. (Zong Wu and Li Mao, R1) Drawing a Bow to Each Side Resembles Shooting an Eagle. (Lam Kam Chuen, R2) Open the Bow like Shooting a Hawk, Two Arms Strong and Firm to Strengthen Kidneys and Waist. (Yang Jwing-ming, R3) The Shaolin Archer. (Geoff and Phyllis Pike, R4) Drawing the Bow to the Left and Right as though Shooting a Bird. (PRC Publication, R5) Open the Bow as Thought Shooting the Buzzard. (Kenneth Cohen, R6) Drawing the Bow and Letting the Arrow Fly.

(Michael Garofalo, R7) Drawing the Bow with Each Hand. (Stanley Wilson, R8) Drawing the Bow to the Left and the Right as Though Shooting at a Hawk. (Daniel reid, R9) Drawing the Bow to Shoot Vultures (Jiao Guorui, R10) Shooting Arrows. (Wong Kiew Kit, R11) Drawing the Bow with Both Hands to Aim at a Distant Target (Maoshing Ni, R12) Posing as an Archer Shooting Both Left and Right Handed (Chinese Health Qigong Association, R13) Bow and Arrow, Kai Gong Shi (Shifu Yan Lei, R14) of the movements of the Eight Section Brocade Chi Kung in languages other than English.

Comments about Observations, Notes, Quotations, Reflections, Questions and Answers 'This section can expand the chest, relieve functional disturbances of the lung-qi, and limber up arms and shoulders; prevent and treat diseases in the neck and shoulder, and reduce pain in lower back and leg.' - Can anyone learn the Eight Section Brocade without the benefit of direct instruction from a Ch'i Kung instructor or master? I believe you can make very good progress on your own. This form is not very complex in terms of length, sequence or postures.

In addition to the instructions found on this webpage, there are many fine with detailed descriptions and illustrations and there are a few instructional DVSs or on this subject produced by recognized experts with decades of experience in Qigong or Taijiquan internal arts. Workshops on the Eight Treasures are widely available. Group practice of this form brings a unique positive and healthy synergy, new insights, the opportunity for useful corrections to your movements from a qualified instructor, and the beauty of the coordinated movement of a group.

Take advantage of some group practice if you can. Always be open to ideas on the topic and be ready and willing to learn from others.

Cheng Man-ch'ing speaks about how a few persons used only books to learn T'ai Chi Ch'uan (a very difficult task), and his remarks could equally or more so apply to learning less complex Qigong forms on your own from books, videotapes or DVDs; he says, 'Some have asked me if it is really possible to master T'ai-chi ch'uan relying solely on a book and having no teacher. My answer is that this is a very good question. Self study in T'ai-chi ch'uan is indeed very difficult. Former masters stressed oral transmission and personal instruction. But when there is no alternative, and in order to benefit the greatest number, one must not shrink from the difficulties, but seek every possible means.' - Professor Cheng Man-ch'ing, Advanced T'ai Chi Form Instructions, Wile 1985 p.9. No matter how you came to learn to do this form, in the end, your own practice in the form is all that really matters.

You must personally experience the movements and the benefits of the Eight Treasures Chi Kung, and have your own body-mind grasp their essence - this is how you will really 'learn' the Eight Treasures. Your solo practice is the primary and essential element of your progress. Without your daily practice and effort (Kung) at the Eight Treasures, on your own, true learning will never occur.

This is an experiential, existential, inner movement art; and your real experiences, healthy attitude, and increased energy and vitality are the only real criteria of accomplishment. Every beginner should stay within their comfort zone, don't over stretch, and be gentle with your body and mind. Don't try to 'exactly' imitate a fellow student who is an intermediate or advanced Chi Kung player or the teacher.

Know and respect your own body and mental state. Don't go beyond your own personal bodily conditioning, skills, abilities and limits. Some advise reducing your exertion levels and doing 30% to 40% less than you can do. Be reasonable and kind to yourself. Take your time, advance slowly, be careful, be patient, and remain injury free.

Sometimes, an old or new injury, or joint disease, will limit your range of motion. Know your own strength and limitations - the practice of and forms will reveal to you your strengths and limitations. Resolve to make two positive contributions today. Stay within your comfort zone, explore with the body-mind, and renew-recreate both self-awareness and awareness of Self, and come to experience your comfort zone. Float on the Wu-wei raft on the Tao River; when standing on Earth then,,. Some days you will only have the energy to imagine pulling on the string of a child's bow - a five pound bow.

On other days you will have the internal power and strong desire to imagine pulling on a 30 pound bow. Go with the flow! Recognize your energy levels, and use them in a practical and flexible manner. 'When condensing the internal power, it should be like the pulling of a bow; when projecting the internal power, it should be like the shooting of an arrow.' - Master Wu Yu-hsiang (1812 - 1880), Translation by Waysun Liao I enjoy doing this exercise while. Be sure to AIM, look carefully at the target, and imagine watching the arrow fly to its target.

While walking, you can aim at a variety of targets, near or far, to the side or to the front. I do the standing version of the Eight Treasures outdoors in my garden or by the small pond. Many Chinese enjoy doing qigong in parks or other beautiful natural settings..

1 page, PDF file. By Mike Garofalo. Garofalo's: This webpage work is licensed under a, © 2018 CCA 4.0 Michael P. Garofalo, M.S.,, Valley Spirit Center, Gushen Grove, Vancouver, Washington Green Way Research, © 2000-2018. Heaven and Earth Starting Position: Movement Name: Separating Heaven and Earth, Pressing Up to the Sky and Down to the Earth Lift and step your left foot out to a shoulder width stance, feet parallel, arms at sides, hands on thighs. The right hand lifts up along your side and the palm faces down.

The left hand moves to the center of the waist, palm up. Inhale deeply and completely as you turn your left hand over so the palm faces your chest. Bring your left arm up so your hand moves up the middle of your chest. Slowly lift your right hand to your waist, palm facing down. Inhale through your nose. When you left hand reaches your eye level, turn your left palm out. Begin to exhale through your mouth.

As you slowly and completely exhale, press your left arm upward and forward, as far as comfortable, palm facing up. At the same time, press your right arm down and slightly back as far as comfortable, palm facing down. Follow your left hand with your eyes. Keep your head facing forward, and don't bend your neck to look at your hand.

Just move your eyes and gaze upward at your left hand. Slowly begin to inhale as you move your left hand in a circular manner out and down. Follow the left hand with your eyes as it moves down. At the same time, while inhaling and moving you left arm out and down, bring your right arm up and out in a circular manner. Bring your right hand to your eye level, palm up. Bring your left hand to your waist level, palm down. This a circling movement of the arms as the left hand drops downward in a counterclockwise path the right arm simultaneously circles downward in a counterclockwise path.

As you slowly and completely exhale, press your right arm upward and forward, as far as comfortable, palm facing up. At the same time, press your left arm down and slightly back as far as comfortable, palm facing down. Follow your right hand with your eyes. Keep your head facing forward, and don't bend your neck to look at your hand. Just move your eyes and gaze upward at your right hand.

Repeat the cycle, alternating from side to side, for 6 to 8 repetitions or more. Exhale as you press up and out with one hand and down and back with the other. Inhale as your arms/hands circle out and down or out and up.

After 3 or 4 repetitions to either side, then fix your gaze on your lower hand as you exhale. Return you left foot back into the position to rest and realign the body-mind. Signals the end of one movement and the beginning of the next movement. Is called 'Mountain Pose' Tadasana in Hatha Yoga.

Enjoy some cleansing breaths. Stand up straight and tall. Lift the head. Tuck the chin inward a little., Soften, Merge and Relax. Variations of of the Eight Section Brocade Chi Kung a) Take a right bow stance with 70% of your weight in front right leg and foot, and 30% in the back left leg and foot.

Keep your head up and your back straight. Place your right hand on your forehead, palm facing out. Place your left hand in the small of your back, palm facing out. Begin to exhale and press your right arm forward and upward, palm facing out.

At the same time press your left arm backward and down, palm facing out. Look at your right hand as it moves up and out. Stop the exhale as the arms reach their maximum extension. Return your right hand to your forehead and left hand to the small of your back. Repeat the movement 4 to 8 times. Reverse stance to a left bow stance, left hand on forehead, palm facing out. Right hand on the small of the back, palm facing out.

Press the left arm up and out, palm out. Press the right arm back and down, palm out. Exhale as you press both arms out.

Look at your left hand as it moves up and out. Stop the exhale as the arms reach their maximum extension. Return your left hand to your forehead and right hand to the small of your back. Repeat the movement 4 to 9 times. B) Instead of the arms circling out and down after pressing heaven and earth, one arm comes down the center of the body and the other arm moves up the center of the body. C) The arm movements of this exercise may be done while seated or while. Refer to my notes in the.

Health Benefits of The Eight Section Brocade Chi Kung Conditioning and stretching the arm, shoulder, back, and abdominal muscles. Opening up the chest for deeper breathing. Many Chinese healers believe that this exercise helps regulate and improve the Spleen and Stomach. Rotating and bending the wrists are part of many spiral energy techniques.

Balance and brain functions are improved by coordinated movements. Stretching helps contribute to the relaxation of stiff and tense muscles. A clear and peaceful mind reduces negative stress on the body. Increased heart rate and breathing rate provide some cardiovascular benefit. Using both sides of the body (mirroring in a movement form) can have positive effects on the structural alignment of the body and enhance coordination. Slow, deep and regular breathing positively effects mood, energy levels, and alertness; as well as improving the mechanical functioning of the lungs. The first three movements of the Eight Section Brocade all open and stretch the chest and abdominal muscles (Pectoralis major, Serratus anterior, Obliquus externus abdominis, Teres major, Latissimus dorsi, etc.) as well as the shoulders and upper arms to some extent.

The ribcage area (Scapula, Costa, Intercostal muscles, Rectus abdominis, Obliquus externus abdominis, etc) are given a gentle workout. Combined with the deep breathing patterns, these movements help the lungs take in and expel a larger volume of air than normal. Most people find this to be pleasurable, energizing, and revitalizing. 'Holding up a single hand regulates the spleen and stomach. The movements of this Ba Duan Jin Exercise Set 3 increase the flow of energy along both sides of your body, and benefit your liver, gall bladder, spleen, and stomach. They help to prevent diseases of the gastro-intestinal tract.'

- Acupuncture and Chinese Medicine Sat Chuen Hon, in his book Taoist Qigong, includes a movement sequence similar to 'Separating Heaven and Earth' and using the healing sound 'Fu', and considers these actions to be of great benefit to the health of the Spleen. Refer also to for more ideas on sounds and the ESB. References for the Names of The Eight Section Brocade Chi Kung (See for reference sources.) Raise Single Arm to Regulate the Functions of Spleen and Stomach. (Zong Wu and Li Mao, R1) Holding Up a Single Hand Regulates the Spleen and Stomach. (Lam Kam Chuen, R2) Lift Singly: Spleen and Stomach Gain Peace and Harmony.

(Yang Jwing-ming, R3) Press the Sky. (Geoff and Phyllis Pike, R4) Lifting One Single Hand to Regulate the Spleen and Stomach. (PRC Publication, R5) Raise Each Arm to Regulate the Spleen.

(Kenneth Cohen, R6) Separating Heaven and Earth. (Michael Garofalo, R7) Raising the Hands One at a Time. (Stanley Wilson, R8) Upholding Heaven with a Single Arm to Regulate the Spleen and Stomach. (Daniel Reid, R9) Raising One Hand to Regulate the Spleen and Stomach (Jiao Guorui, R10) Plucking Stars. (Wong Kiew Kit, R11) Raising the Hands to Adjust the Stomach and Spleen.

(Maoshing Ni, R12) Holding One Arm Aloft to Regulate the Functions of the Spleen and Stomach (Chinese Health Qigong Association, R13) One Hand Plucking the Stars, Dan Jue Shi (Shifu Yan Lei, R14) of the movements of the Eight Section Brocade Chi Kung in languages other than English. Comments About The Eight Section Brocade Chi Kung This exercise me of 'The White Crane Cools its Wings' in the traditional long form. In that movement, all the bodyweight is on the back leg and the front leg is in an toe stance. It is a kind of separating, or splitting motion, with one arm moving in one direction and the other arm in the opposite direction. Also, in the movement 'Parting the Wild Horse's Mane' or 'Wild Horse Ruffles Its Mane,' the arms move in opposite directions in a splitting motion. The first three movements of the Eight Section Brocade all open and stretch the chest and abdominal muscles (Pectoralis major, Serratus anterior, Obliquus externus abdominis, Teres major, Latissimus dorsi, etc.) as well as the shoulders and upper arms to some extent. The ribcage area (Scapula, Costa, Intercostal muscles, Rectus abdominis, Obliquus externus abdominis, etc) are given a gentle workout.

Combined with the deep breathing patterns, these movements help the lungs take in and expel a larger volume of air than normal. Most people find this to be pleasurable, energizing, and revitalizing. This movement 'Separating Heaven and Earth' is called 'Plucking Stars' in 18 Lohan Hands Qigong. Why just 'eight' movements and not 13 movements or 6 movements?

The influence of the ancient Chinese book called the ) on Chinese culture, philosophy, and fortune telling is extremely important. The 8 basic are combined in various ways to make up the 64 hexagrams used in the I Ching. It was a natural temptation and tricky challenge to fit the elements of a qigong exercise drill into some pattern of eight, and then link them to the symbolism of the I Ching Trigrams. The Shaolin and Chan Chinese Buddhists have the. Taijiquan has a set of postures known as the.

The Indian Yogins of the tradition of Patanjali (200 CE.) have the Eight Limbs of the Yoga Path (Ashtanga) for followers. The symbolism of the number 'eight' in Chinese culture parallels the popularity of the symbolism of the number 'four' in the European culture.

Olson says 'Over the course of China's history, these eight images developed into an entire system of divination and philosophy. Other than the Five Activities ( wu hsing) theories, nothing has been more important to the early Chinese mind than the. If a philosophy, health practice, martial art, or medical theory cannot be or validated by the or Five Activities, it really has little worth in the Chinese mind.' Olson, Qigong Teachings of a Taoist Immortal, p. 'For optimal health, we need body and spirit, exercise and meditation, awareness of the inner world and the outer.

In other words, health requires balance and moderation. The goal of qigong may be summarized as xing ming shuang xiu, 'spirit and body equally refined and cultivated.' Cultivate your whole being, as you would cultivate a garden - with attention, care, and even love.' - Ken Cohen, Essential Qigong, 2005, p. 2 Every beginner should stay within their comfort zone, don't over stretch, and be gentle with your body and mind. Don't try to 'exactly' imitate a fellow student who is an intermediate or advanced Chi Kung player or the teacher.

Know and respect your own body and mental state. Don't go beyond your own personal bodily conditioning, skills, abilities and limits. Some advise reducing your exertion levels and doing 30% to 40% less than you can do. Be reasonable and kind to yourself. Take your time, advance slowly, be careful, be patient, and remain injury free. Sometimes, an old or new injury, or joint disease, will limit your range of motion. Know your own strength and limitations - the practice of and forms will reveal to you your strengths and limitations.

Resolve to make two positive contributions today. Stay within your comfort zone, explore with the body-mind, and renew-recreate both self-awareness and awareness of Self, and come to experience your comfort zone. Float on the Wu-wei raft on the Tao River; when standing on Earth then,,.. 1 page, PDF file. By Mike Garofalo. The Wise Owl Gazes ward The Wise Owl Gazes Backward Snowy Owl John James Audubon The Birds of America, 1827 Starting Position: Movement Name: The Wise Owl Looks from Side to Side, the Wise Owl Gazes Backward Left and step with left foot and place your feet at a shoulder's width apart.

Look straight ahead and gaze at some distant point. Hands at hips with your palms facing down.

Press down with palms. Stand up straight. Lift your head up, chin tucked in a bit. Hips and butt are, sealing the pelvic floor. Don't move your shoulders or back much during the exercise.

Inhale slowly. Slowly and gently turn your head to the left side. Look behind you as far as you can; turn your eyes to the far left. Gaze into the distance behind you at some point on the ground. Exhale slowly as you look behind you. After you have completely exhaled, then begin to slowly inhale, and return your head slowly and gently to the front. Look straight ahead and gaze at some distant point.

Slowly and gently turn your head to the right side. Continue to slowly inhale as you turn your head to the right.

Look behind you as far as you can; turn your eyes to the far right. Gaze into the distance behind you at some point on the ground.

Exhale slowly as you look behind you. After you have completely exhaled, then begin to slowly inhale, and return your head slowly and gently to the front. Look straight ahead and gaze at some distant point. Repeat the movement, gazing to the front, left rear, and right rear, from 4 to 8 times. As you warm up your neck muscles, turn a little farther to side and back.

Be gentle with yourself, move very slowly. Be sure to gaze as far backward and downward as possible when looking to the back.

Breath naturally, easily, slowly. Inhale slowly as you move your head from side to side. Exhale slowly as you look backward. Imagine yourself as a wise old owl turning his head from side to side. Imagine having the powers of distant vision and the kind of night vision of some birds of prey possess. Return you left foot back into the position to rest and realign the body-mind.

Signals the end of one movement and the beginning of the next movement. Enjoy some cleansing breaths. Stand up straight and tall. Lift the head. Tuck the chin inward a little., Soften, Merge and Relax.

Feel yourself sinking and into the Earth. Variations of The Eight Section Brocade Chi Kung a) Hold your arms up at shoulder height, elbows bent, and palms facing forward. Slowly turn your torso at the waist to the left and move your left arm to the back. Turn your head to the left and look backward.

Keep your feet at shoulder width. Turn your neck to the side and back as you turn your waist. Repeat the movement to the other side. Move slowly and gently! Do not make this into the dangerous and vigorous calisthenics exercise called 'The Windmill.' Gently stretch the waist, back and neck. Repeat 6 to 8 times on each side.

B) Lift your arms and place your palms together at shoulder width height. Goldfinger Radio Drama Script. Extend your left leg forward as you move your left arm backward. Place your left toe on the ground at a comfortable distance in front to maintain your balance. Turn your torso to the left side and backward. Look at your left hand behind you.

The right arm should remain in front at shoulder height. When the arms are extended the hands should be open, all the fingers spread wide apart, the fingers pointing up, and the wrist flexed, and forearm tensed - 'willow leaf palm.' Stay balanced. Return the left arm back to the front, and look at both hands in front.

When the hands come to the front, only the thumb and pointer finger should touch, forming a triangle with the two hands. Move the left leg back to a shoulder width stance. Keep the weight more in the back leg. Extend your right leg forward as you move your right arm backward. Place your right toe on the ground at a comfortable distance in front to maintain your balance. Turn your torso to the right side and backward.

Look at your right hand behind you. The left arm should remain in front at shoulder height. Hands should be in the 'willow leaf palm' or 'starfish' hand position - fingers spread wide, tensed, and pointing upwards.! Stay balanced. Return the right arm back to the front, place both hands together in a triangle mudra (hand sign), and look at both hands in front. Move your right leg back to a shoulder width stance.

Keep the weight more in the back leg. Repeat 6 to 8 times on each side. Compare this movement variation with the 'Topple Mountain Range with Palm' movement in the Luohan Qigong system taught. This variation is one of my favorites and I often add this to the ESB set or use this to replace ESB Movement.

This variation requires considerable balance, gracefulness, and poise. Basically, it is a spinal twisting movement, and students of Hatha yoga have 'spinal twists' in standing, seating, and prone versions. I use the same movement in my, Movement 4,. C) This movement can be done when. Turn your head from side to side and gaze backward. Allow you arms to swing naturally as you walk forward. Keep your torso facing forward; only turn your head from side to side and look backward.

D) This movement can be done while seated. E) Place your right hand behind your head. Keep your right elbow up. Gently hold your head. Turn your head to the left and look backward.

Exhale as you turn your head and look backward. Lift your right elbow up slightly as you inhale and as you move your head forward. Inhale as you turn your head forward. Do 6 to 8 eight repetitions.

Reverse hands and to 6 to 8 eight repetitions looking to the right side with left elbow up. F) Shoulder width stance. Open both arms out, up, and back. Bend backwards gently. Turn the head to the right side, looking back and up, back bent, arms open wide, then hold. Return arms to front and look forward. Repeat movement to the left side.

Wild Goose Qigong does this kind of movement. Health Benefits of The Eight Section Brocade Chi Kung Exercises the neck muscles. Exercises the eye muscles. Balance and brain functions are improved by coordinated movements.

Stretching helps contribute to the relaxation of stiff and tense muscles. A clear and peaceful mind reduces negative stress on the body. Using both sides of the body (mirroring in a movement form) can have positive effects on the structural alignment of the body and enhance coordination. Slow, deep and regular breathing brings extra oxygen into your blood..

'Relieving the exhaustion of the five internal organs and injuries caused by the seven human emotions, by practicing looking backward. The Ba Duan Jin Exercise Set 4 is one of the most potent of the eight exercises. It has a powerful effect on your central nervous system and the circulation of both blood and Chi to your head. It stimulates the vital power of your kidneys.

It also strengthens the activity of your eyeballs, your neck and shoulder muscles, and your nerves, and is excellent for alleviating high blood pressure and hardening of the arteries.' - Chinese Acupuncture and Chinese Medicine References for the Names of Eight Section Brocade Chi Kung (See for reference sources.) Turn Head to Look Back to Allay Five Strains and Seven Impairments.

(Zong Wu and Li Mao, R1) Looking Back like a Cow Gazing at the Moon. (Lam Kam Chuen, R2) Thrust out the Chest and Twist the Neck to take a Good Look to the Rear. The Five Weaknesses and Seven Injuries will be Gone. (Yang Jwing-ming, R3) Eye of the Tiger. (Geoff and Phyllis Pike, R4) Looking Backward to Get Rid of Weary and Injurious Feelings. (PRC Publication, R5) Looking Behind to Cure Fatigue and Distress.

(Kenneth Cohen, R6) The Wise Owl Gazes Backward. (Michael Garofalo, R7) Turning the Head and Looking Behind. (Sanley Wilson, R8) Turn and Glance to Eliminate the Five Ailments and Seven Dangers, (Daniel Reid, R9) Looking Backwards to Mend the Body (Jiao Guorui, R10) Turning Head. (Wong Kiew Kit, R11) Turning Your Head to Tonify the Nervous System. (Maoshing Ni, R12) Looking Backwards to Prevent Sickness and Strain (Chinese Health Qigong Association, R13) of the movements of the Eight Section Brocade Chi Kung in languages other than English. Comments about Eight Section Brocade Chi Kung Persons with neck ailments should be very careful when doing this movement.

Turn very little!! Move very slowly. Take your time, don't rush, be patient.

Do not bend your head backward towards your back - this hyper extends the neck and puts stress on the vertebrate in the neck. Keep your head up straight, chin slightly down and just turn your head from side to side.

Every beginner should stay within their comfort zone, don't over stretch, and be gentle with your body and mind. Don't try to 'exactly' imitate a fellow student who is an intermediate or advanced Chi Kung player or the teacher. Know and respect your own body and mental state.

Don't go beyond your own personal bodily conditioning, skills, abilities and limits. Some advise reducing your exertion levels and doing 30% to 40% less than you can do.

Be reasonable and kind to yourself. Take your time, advance slowly, be careful, be patient, and remain injury free.

Sometimes, an old or new injury, or joint disease, will limit your range of motion. Know your own strength and limitations - the practice of and forms will reveal to you your strengths and limitations. Resolve to make two positive contributions today. Stay within your comfort zone, explore with the body-mind, and renew-recreate both self-awareness and awareness of Self, and come to experience your comfort zone.

Float on the Wu-wei raft on the Tao River; when standing on Earth then,,. ' Gently Shake the Heavenly Pillar means to crick and move the neck. Properly, the neck is cricked to the left and right sides along with a gazing procedure.

The two shoulders are followed by the gaze when swaying. The left and right sides are counted separately, with each side being performed twenty-four times, and collectively forty-eight times. This cricking of the neck, swaying of the shoulders, and gazing in accordance with the movements in effect remove the fire of the heart and eliminate any invasions or disturbances of external malignant spirits.' -, Translated by Stuart A.

Really turn the eyes to the side as you look down and backwards. Exercise the eyes! 'Referring to the seven factors causing impairments by overstrain, viz., [1] overfeeding that impairs the spleen; [2] fury that causes adverse flow of Qi and impairs the liver; [3] forced overloading or prolonged sitting in damp places that injures the kidneys; [4] cold weather or drinking cold beverages that injures the lungs; [5] sorrow and anxiety that injure the heart; [6] wind and rain, cold and summer-heat that impair the constitution; and [7] great shock and intemperance that impair mentality.' -, compiled by Zong Wu and Li Mao, 1992, p. - Regarding 'Turn Head to Look Back to Allay five Strains and Seven Impairments.' Big Bear Turns from Side to Side Starting Position: From the Wu Ji position step out with your left foot into a horse stance.

Your feet should be wider than shoulder width. Feet can be pointing straight ahead or pointing out from your body at a 45° angle. The knees should be bent as you squat down. The depth of the squat will depend upon your level of conditioning and any body mechanics or injury issues you may have.

Try to squat down a little more with every second repetition of this exercise. Back should be straight, Torso should be centered and upright. Rest your hands on the sides of your thighs. Your elbows should be pointing our to the sides at a 90° angle from the direction you are facing (if you are facing north, your right elbow would point to the east and the left elbow to the west).

Take a wide angle and soft focus with your eyes. Breath naturally, deeply, and comfortably - as you bend down breathe out, inhale when facing to the sides. Movement: The Big Bear Turns from Side to Side Face north.

Keep your hands on the sides of your hips throughout this exercise. Slowly turn your waist to the left until your chest is facing east. Your right elbow should be pointing north and you should have your head turned and looking north.

Inhale completely. Slowly turn to the right as you bend forward to the front. Exhale as you move to the right side towards the west.

When you are facing north in the middle, your head and shoulders should be at the lowest point bending forward. Continue turning your waist to the right and lifting the upper torso. Slowly turn your waist to the right until your chest is facing west.

As you turn to the right your left knee will bend more. Your left elbow should be pointing north, and you should have your head turned and looking towards the north. Inhale completely. Slowly turn to the left as you bend forward to the front. Exhale as you move to the left side towards the east. When you are facing north in the middle, your head and shoulders should be at the lowest point bending forward. Continue turning your waist to the left and lifting the upper torso.

Slowly turn your waist to the left until your chest is facing east. As you turn to the left your right knee will bend more. Your right elbow should be pointing north, and you should have your head turned and looking towards the north. Inhale completely. Repeat the movement, back and forth, from side to side, for a number of repetitions, preferably eight times to each side.

Get the feel of slowly swinging from side to side. Keep the posture erect as you face east and west, and bend the head and shoulders and back down as you move towards the front (north). High, low, high. Turn at the waist. Swing from side to side using the waist. Stay centered in your waist.

Exercise the middle of your body: waist, hips, lower abdominals, groin.: Big Bear Turns to the Left Side and Back 115Kb, Animated GIF. Return you left foot back into the position to rest and realign the body-mind.

Signals the end of one movement and the beginning of the next movement. Enjoy some cleansing breaths. Stand up straight and tall. Lift the head. Tuck the chin inward a little., Soften, Merge and Relax. Feel yourself sinking and into the Earth. Free up the mind, reduce thinking, forget, become outside more.

Variations of The Eight Section Brocade Chi Kung a) Assume the horse stance. Place your hands on the center of your thighs, palms down, thumb on the outside of the thigh and four fingers on the inside of the thigh. Turn the head and shoulders to the left side and the waist to the left side. Push down into the right leg as you turn to the left. Turn the right shoulder towards the left. Return to center.

Repeat by turning to the right side. Turn and swing from side to side.

Don't bend low when in the middle. Keep the torso upright throughout the exercise.

Keep your spine, neck and head in one plane, in-line, upright. Shaking the Head and Wagging the Tail to Eliminate the Heart-Fire Health Benefits of The Eight Section Brocade Chi Kung Most of the Eight Section Brocade Chi Kung,, and traditional Chinese medical literature says that this exercise benefits the heart, and gets rid of 'heart fire.' Exercising the lungs (metal) helps absorb the heat and control the fire, the heart fire - heartburn ( Hsin For - heart fire). The horse stance will strengthen and condition the legs and lower back. Moving while in deeper horse stances will have some aerobic conditioning effect if the exercise is done with many repetitions. Bending and turning at the waist will strengthen and stretch the hip, abdominal, and lower back muscles.

The upper back and triceps will be tightened and stretched as you turn and look forward when facing the side. The spine is gently turned to effect realignment and prevent stiffness. Squatting down exercises the including the thighs (quadriceps), hamstrings (biceps femoris), buttocks (glutes), calves (gastrocnemius), iliopsoas, and increases demands on the cardio-vascular system. Graupner Mc 15 Bedienungsanleitung Kindle here. Counter indications: Persons with uncontrolled blood pressure should not have their head lower than their heart.

Persons with hip, abdominal or lower back injuries should avoid deep bends from the waist. I interpret this exercise as primarily waist training.

Many Chinese exercises focus on bending, turning, twisting, swinging, or moving from the waist. And Pilates also use many exercises that strengthen the mid-section of the torso, one's Powerhouse, through exercises that involve bending or turning at the waist. Also exercises with turning, twisting, spiraling, and swinging movements. 'Thus, exercising the waist area regularly will enable ch'i to circulate freely in the Tu Mo and will also stimulate the Shen Yu point. As a result, the kidneys will be full of energy. Since the kidneys store ching - the fundamental substance - it follows that when the kidneys have and abundant supply of energy, then ching ch'i, the essential energy of life, will also be richly available.

And yuan ch'i, the primary vital energy, will be vigorous in the maintenance of health. For this reason, the traditional Chinese fitness exercises pay special attention to the training of the waist region.' 33.: 'Shaking the head and wagging the tail to remove excess heat from the heart. The Ba Duan Jin exercise set 5 prevents against fever and reduce tension in the sympathetic nervous system.

It certainly has a powerful relaxing effect and, as such, eases the flow of energy along a number of your body's meridians.' - Acupuncture and Chinese Medicine. References for the Names of The Eight Section Brocade Chi Kung (See for reference sources.) Shake Head and Sway Buttocks to Extinguish Fire in Heart. (Zong Wu and Li Mao, R1) Lowering the Head and Hips Removes Excess Heat from the Heart.

(Lam Kam Chuen, R2) Sway the Head and Swing the Tail to Get Rid of the Heart Fire. (Yang Jwing-ming, R3) Search the Clouds. (Geoff and Phyllis Pike, R4) Wagging Head and Tail to Eliminate the Heart's Flame. (PRC Publication, R5) Bending Over, Wagging the Tail to Calm Heart-Fire. (Kenneth Cohen, R6) The Big Bear Turns From Side to Side. (Michael Garofalo, R7) Bending the Trunk and Stretching the Neck.

(Stanley Wilson, R8) Turning the Head and Twisting the Tail to Expel Fire from the Heart. (Daniel Reid, R9) Shaking the Head and Wagging the Tail to Dispel Heart Fire (Jiao Guorui, R10) Swaying the Spinal Column to Take Away Heart Fire. (Maoshing Ni, R12) Swinging the Head and Lowering the Body to Relieve Stress (Chinese Health Qigong Association, R13) The Constant Bear of the movements of the Eight Section Brocade Chi Kung in languages other than English. Comments about The Eight Section Brocade Chi Kung Please refer to my comments about of the. Every beginner should stay within their comfort zone, don't over stretch, and be gentle with your body and mind.

Don't try to 'exactly' imitate a fellow student who is an intermediate or advanced Chi Kung player or the teacher. Know and respect your own body and mental state. Don't go beyond your own personal bodily conditioning, skills, abilities and limits.

Some advise reducing your exertion levels and doing 30% to 40% less than you can do. Be reasonable and kind to yourself. Take your time, advance slowly, be careful, be patient, and remain injury free. Sometimes, an old or new injury, or joint disease, will limit your range of motion.

Know your own strength and limitations - the practice of and forms will reveal to you your strengths and limitations. Resolve to make two positive contributions today. Stay within your comfort zone, explore with the body-mind, and renew-recreate both self-awareness and awareness of Self, and come to experience your comfort zone. Float on the Wu-wei raft on the Tao River; when standing on Earth then,,.. Translation and commentary by Mark Hennessy. Berkeley, California, Frog, Ltd., 1995.

On pages 113-117, there is 'An Explanation of the 'Constant Bear.' (1901-1975) was a famous Taijiquan master and Doctor of Traditional Chinese Medicine. 'It means 'ch'ang' or constant, and refers to the constant, daily swinging to and fro of the bear's waist. So, this move should be called The Constant Bear. The Constant Bear combines the Five Animal Frolics and t'aichi into a single move.'

114 'I bequeath the Constant Bear movement to the elderly, the sick, and the frail. It is a wonderful, traditional exercise which is both simple and easy. You can also use it for self-defense until you are years old. All this is easily obtained. Although my explanation is short and simple, if you understand its principles and practice with perseverance, after as few as one hundred days of moving your ch'i, you will notice a marked improvement in health and strength and no longer need to worry about illness. It is truly a 'sacred raft' to strengthen our bodies and bears no semblance to other well know yet inferior exercises.'

Punching with an Angry Gaze S tarting Position: Movement Name: Punching with Angry Eyes, Purging Anger from the Liver Movement Step out to the left into a horse stance: feet pointing forward, feet at more than shoulder width, knees bent, back straight, head up, eyes looking forward, shoulders relaxed. Hips are raised,, and lower back strong. Arms are positioned at the waist. Hands are held in a soft and relaxed fist. Palms are up.

Slowly extend the right arm to the front, turning the fist as the arm moves forward. The arm should be gently lifted up and extended. The arm should end at about chest level. The fist should be palm down at the end of the extension.

Do not use intense and powerful muscular force to strike forward. Exhale through the mouth as the arm moves out, inhale through the nose as the arm moves in. The lips should be slightly parted, with the tongue at the top of the mouth. Eyes should be wide open, staring forward, and the gaze should be intense. Open the eyes really wide! Project fire, fierceness, toughness, determination and courage through your eyes. Glare at your opponent.

Clench your teeth, part your lips - snarl! Imagine that energy is projected outward from the fist and moves into an imaginary opponent. This energy travels along a path set by your stare. The right arms returns to the waist as the left arm duplicates the previous movement of the other arm. The combined movement results in alternating soft punches by each arm. Repeat the soft punch with each hand for a number of repetitions: 2, 4, 8, 16, 36, etc Stay relaxed, keep your head up, and keep your back straight.

Generally, exhale as you strike something. Inhale as you gather your energy before a strike.

Return you left foot back into the position to rest and realign the body-mind. Signals the end of one movement and the beginning of the next movement. Enjoy some cleansing breaths. Stand up straight and tall. Lift the head. Tuck the chin inward a little., Soften, Merge and Relax.

Feel yourself sinking and into the Earth. Free up the mind, reduce thinking, forget, become outside more. Variations of The Eight Section Brocade Chi Kung a) Sink lower in the horse stance every 2 to 4 punches. The lower the horse stance the more physically demanding the exercise because of the tension in the quadriceps.

B) Some hold the hands at the waist in a open position with the fingers pointed forward. When the arm is extended, the hand moves to strike with the palm and with the fingers up. The movement is still done slowly and gently, but palm rather than fist strikes are used. C) Chi Kung movements are generally done in a relaxed, soft, and gentle manner.

However, if your spirit is in a Yang mode and your energy high, you might sometimes punch with a bit more gusto. If the intent is to develop speed, power, and throw the fire of anger outward, then some additional energy must be used and projected, in addition to sinking even lower in the horse stance, and opening the eyes wider.

This kind of dynamic and forceful punching is sometimes referred to as punching with fa-jing (emitting jing energy). D) Some stand in a shoulder width stance, knees only slightly bent. They gently rise up and down as punches are made, rising up and exhaling as the punch goes out. E) Right fist is at the right side of your waist. Palm strike straight in front with the left hand.

Make a fist with the left hand, turn the left wrist over and backfist strike with the left fist. Pull the left arm back to left side of your waist, left fist up at side. As left arm comes back, strike forward with a right palm strike. Make a fist with the right hand, turn the right wrist over and backfist strike with the right fist.

Pull the right arm back to the right side of your waist, right fist up at side. As the right arm comes back, strike forward with a left palm strike. Repeat back and forth, alternating arms.

Inhale as you turn your wrist, exhale forcefully as your backfist and then palm strike. I like this variation the best while walking. F) In the autumn and winter of 2017, five of us (David, Joel, John, Mike, and George) practiced the Ba Duan Jin led by in Vancouver, Washington. In this version, for this movement sequence, we stood in a wide horse stance. Fists were at our waist, with glaring focused eyes, we slowly punched out with one arm, and ended the punch with our thumb up. We then opened the hand as we turned the palm outward, extending the thumb downward. Then, gently turn the wrist, fingers relaxed, until the palm faces upward.

Move the thumb to the center on the palm, then curl the fingers over the thumb. Then draw the fist back to the waist. Alternating arms, do the same movement sequence with the other arm. [My own arthritic fingers favor a supplementary wrist exercise: 1. Make a fist with the thumb closed over the fingers, 2. Open the fingers, relax fingers, palm up and open, 3. Make a fist with the fingers closed over the thumb, 4.

Open the fingers, relax the fingers, palm up and open, 5. Alternate between 1. Do both right and left hands.] g) Punching from a horse stance, or a lunge stance, or boxers stance (e.g., Play the Pi Pa) is a standard training technique in all martial arts. Likewise, in weapon techniques, we practice different striking (punching, attacking, blocking) techniques. Health Benefits of The Eight Section Brocade Chi Kung Horse stances strengthen the thighs, back, and cardiovascular system.

Shoulders and wrists are exercised. Balance and coordination are improved. Angry and tense feelings are vented, released, and dispelled.

Eye muscles and face muscles are exercised. Breathing is deep and frequent - additional oxygen is supplied to the blood.

In traditional Chinese medical theory this movement helps stimulate and revitalize the liver. Emulation of the fighting spirit helps engender courage and toughness. Squatting down exercises the including the thighs (quadriceps), hamstrings (biceps femoris), buttocks (glutes), calves (gastrocnemius), iliopsoas, and increases demands on the cardio-vascular system.: 'Touching the feet with both hands to rid the heart of its illness. The Ba Duan Jin exercise set 6 is good for the muscles of your lower back and legs and for stretching your spine. It is also beneficial for the internal organs of your lower abdomen. The movements of your waist actually bring every tissue and organ of your abdomen into play. The whole exercise strengthens your kidneys, your adrenal glands, and the arteries, veins, and nerves associated with them.

Since your kidneys playa vital role in regulating the water metabolism of your entire body, this exercise helps maintain a healthy balance in your internal environment.' References for Names for The Eight Section Brocade Chi Kung (See for reference sources.) Clench Fists and Look Angrily to Build Up Physical Strength. (Zong Wu and Li Mao, R1) Clenching the Fists Increases Strength. (Lam Kam Chuen, R2) Screw the Fist with Fiery Eyes to Increase Chi Li. (Yang Jwing-ming, R3) Grip the Swallow's Egg.

(Geoff and Phyllis Pike, R4) Holding Fists and Opening Angry Eyes to Increase Physical Strength. (PRC Publication, R5) Punching with Angry Gaze to Increase Qi and Strength. (Kenneth Cohen, R6) Punching with an Angry Gaze.

(Michael Garofalo, R7) Punching with Angry Eyes. (Stanley Wilson, R8) Twisting the Fist and Focusing Fierce Eyes to Cultivate Energy and Generate Power. (Daniel Reid, R9) Clenching the Fists and Stretching the Arms for Strength (Jiao Guorui, R10) Thrust Punch. (Wong Kiew Kit, R11) Clench the Teeth, Widen the Eyes, and Strike in Four Directions.

(Maoshing Ni, R12) Thrusting the Fists and Making the Eyes Glare to Enhance Strength (Chinese Health Qigong Association, R13) Clench the Fist, Zhuan Quan Shi (Shifu Yan Lei, R14) of the movements of the Eight Section Brocade Chi Kung in languages other than English. Comments about The Eight Section Brocade Chi Kung This movement can be done very slowly and one can imagine sending energy outwards, or a powerful beam of chi-light from your hand. One of my teachers had us punch softly, but asked us to imagine our energy blasting through the brick wall of the dojo. Or, this movement can be one of really punching with some force with intense and angry eyes. Compare this movement with the one described by Rachel Schaeffer in her informative and beautiful book '.' She calls the movement 'Hara Punches and Hara Pulls.'

She says that ' hara is the Sanskrit word for the area of the body (around the abdomen) from which life energy emanates. Focus on drawing power from this area as you imagine you are throwing away tensions with each punch.

Apply your robust presence to push stress away from your physical and mental being. As you pull your hands to you belly, visualize that you are drawing into your body strength and energy from the abundance of the universe.' I believe hara is the Japanese word for the area of the Dan Tien or 'elixir field' ( 丹田) spoken of by Chinese Taoists, or, that area spoken about in Kundalini or Tantric Yoga, and referred to as the Manipurna Chakra or 'jeweled city.'

Every beginner should stay within their comfort zone, don't over stretch, and be gentle with your body and mind. Don't try to 'exactly' imitate a fellow student who is an intermediate or advanced Chi Kung player or the teacher. Know and respect your own body and mental state. Don't go beyond your own personal bodily conditioning, skills, abilities and limits. Some advise reducing your exertion levels and doing 30% to 40% less than you can do. Be reasonable and kind to yourself. Take your time, advance slowly, be careful, be patient, and remain injury free.

Sometimes, an old or new injury, or joint disease, will limit your range of motion. Know your own strength and limitations - the practice of and forms will reveal to you your strengths and limitations. Resolve to make two positive contributions today. Stay within your comfort zone, explore with the body-mind, and renew-recreate both self-awareness and awareness of Self, and come to experience your comfort zone. Float on the Wu-wei raft on the Tao River; when standing on Earth then,,. Garofalo's: This webpage work is licensed under a, © 2018 CCA 4.0 Michael P. Garofalo, M.S.,, Valley Spirit Center, Gushen Grove, Vancouver, Washington Green Way Research, © 2000-2018..

Touching the Toes then Bending Backwards. Lifting the Sky 1 Pressing the Heavens with Two Hands 1 Shooting Arrows 2 Drawing the Bow and Letting the Arrow Fly 2 Plucking Stars 3 Separating Heaven and Earth 3 Turning Head 4 Wise Owl Gazes Backward 4 Thrust Punch 5 Punching with Angry Gaze 5 Carrying the Moon 7 and Nourishing Kidneys 8 Touching Toes and Bending Backwards 8 Note, however, that the performance of the Luohan Qigong set is one continuous flow from one named form to the next. There is no repetition of a form multiple times as is done in the Eight Section Brocade. Bodhidharma Lifting the Sky The great Zen teacher, Bodhidharma (448-527 CE), supposedly created the Eighteen Hands of the Lohan Qigong. By Sifu Shi Yan Ming.

Rodale Press, 2006. Index, 293 pages. By Michael P.

Descriptions of the eight movements, comments, variations, links, bibliography, quotations, animated.gif photographs of the movements, and charts. By Jiawen Miao. Llewellyn Publications, 2000.

Index, 192 pages. Both a basic form (The Gentleman's ESB, pp.

31-54) and a more advanced form (The Warrior's ESB, pp. 55-76) taught in this book using descriptions and photographs.