Baduanjin Kung Fu Internal Qi Gong (chi kung) by Sifu Craig Rayner, taught the techniques that promote good health and well-being as well as help keep disease away. Taught in a workshop on Saturday 28 May at Golden Lion RowvilleAcademy, he was assisted by Sijie Joey. The seminar was open to Golden lion members as well as family and friends. There was a large turn out from both Kung Fu and Tai Chi students and a quite a few non members.
Sifu Craig started the seminar with an introduction to what Baduanjin was about and its benefits to our health. Baduanjin translated is Eight Pieces of Silken Brocade or more specifically Eight Pieces of movement and is the most common exercise currently practiced in China today. It has been practiced for around 800 years and there are many variations including seated and standing versions as well as more and less strenuous, complicated and demanding versions. In China usually the expert in a village would teach their interpretation and this could vary from place to place.
The eight exercises form four pairs with each pair having similar movements; each exercise also stimulates different organs or health need. Baduanjin requires focus which can be achieved by concentration on correct breathing.
The first Pair – moving up and down and facing left and right
– Carry earth and support heaven to put in order the Sanjiao
This move is said to stimulate the “Triple Warmer” meridian. It consists of a downward and upward movement of the hands, which are loosely joined and travel up and down the center of the body. Sanjiao ensures fluid flow and nourishment throughout the body and helps maintain the metabolism.
– Draw a Bow to the left and right
While in a horse stance, the hands imitate the action of drawing a bow to either side. It is said to exercise the waist area, focusing on the kidneys and spleen. Benefits the lungs through the expansion and contraction of the chest and facilitates the intake of oxygen and removes feelings of tiredness.
The second pair – involves turning and twisting and stretching to the left and right
– Lift the arms separately to benefit the stomach and spleen
This involves moving from horse to dragon stance and stretching to the left and right with the hands pressing in opposite directions, one up and one down. A smooth motion in which the hands switch positions is the main action. The stomach and spleen transform and transport digested matter, stretching the arms massages the organs and improves absorption of nutrients.
– Overcome diseases and injuries by looking backwards
This is a stretch of the neck to the left and the right twisting to look behind in an alternating fashion with one hand high and the other low. This exercise calms the nerves and overcomes tiredness as well as relieving the exhaustion of the five internal organs and injuries caused by the seven human emotions.
The third pair – involves mainly the legs
– Sway the Head and Shake the Tail to remove heat from the heart
Excessive heat in the heart gives feelings of uneasiness, on-edge and excessive thirst. This exercise is said to regulate the function of the heart and lungs and remove excess heat from the heart. In performing this one bends and holds under the front of the shoes and then twists from side to side trying to sit on each shoe in turn.
– Carry the foot with both hands to strengthen the kidneys and waist
The kidneys are the source of energy in the body, stimulating the kidneys provides energy. Many people including myself found this exercise difficult as it involved a good deal of balance, although the tai chi students did well. It involved reaching down to and holding the inside of the left foot with the left hand and then picking up that foot and stretching out in front of you and holding it there with both hands.
The fourth pair – essentially facing forward
– Clench the Fists and Glare to increase strength
This exercise involves sitting on horse stance with hands relaxed in front, the hands are drawn back as fists and the body is tensed while the eyes are opened wide as in a glare. The horse stance and muscle contraction strengthen the entire body while the glaring increases blood flow to the eyes.
– Shake the body on horse stance to prevent disease
While sitting on horse stance the hands are drawn up and faced forward, the hands are pushed quickly forward as if they being thrown away with the body bending forward with the thrust. Shaking promotes the smooth flow of qi and enhances protective qi.
Sifu Craig finished with reminding us that the Baduanjin should be performed every day to promote good health and well-being as well as help keep disease away.
If you’d like to read more on how the baduanjin exercises work, click here.
David Mallon, Kung Fu Student Murrumbeena