YOGA TAICHI 91
Harmonious alliance of Yoga, Taichichuan, Qigong and Meditation
The eight pieces of brocade: ba duan jin also called the eight treasures
This name is given to the exercises for health
created by General Yue Fei (12th century AD)
to improve the health of his soldiers.
This general was also at the origin of the internal martial school :
xing yi quan (ancestor of Yi Quan).
There were originally 12 exercises, which were reduced to 8.
The long brocade coats worn at the time by the empire's dignitaries evoke good health.
1. Both hands raised to support the sky to regulate the sanjiao (triple warmer)
a/ Standing with feet parallel to each other, shoulder width apart
Join hands, palms up
Raise the hands,
Pivot palms at face level
Stretch by pushing up to the sky
Lower arms to the side
Regulate the sanjio (triple warmer): the triple warmer meridian is linked to the three regions (or foci): above the diaphragm, between the diaphragm and the navel, between the navel and the pubis. The respective roles of these three regions are: breathing, digestion, elimination. The Sanjiao runs from the ring finger to the head and joins the gallbladder meridian. Stretching and lowering the arms activates and regulates the Qi in the sanjiao.
b/ This first movement of Ba Duan Jin (两手托天理三焦) refers to the bear in the Taoist Qi Gong tradition. Seek to practice it by embodying the solidity and strength of this animal!
this exercise harmonises the Triple Warmer and Heart Master meridians
stretching the chest also stimulates the heart and lungs
looking up to the sky and standing on the half-tips strengthens the balance and stimulates the cerebellum
it stimulates the elimination functions & allows the body to purge excessive heat (Yin phase of descent of the arms)
during the summer season it is particularly beneficial to practice this exercise (up to 36 repetitions)
2. On the left and on the right it looks like a bow is being strung as if an arrow is being shot
a/ Move the left foot into the rider's position
Bend the knees
Bring the arms in a circle in front of you
Stretch the imaginary bow by following the hand with the eyes
Draw the bow alternately to the left and to the right.
The sitting position of the archer activates the lower part of the body (coxo-femoral region) and strengthens the Qi of the kidneys. The opening gesture by lowering the body facilitates the circulation from the bottom to the top.
b/ Zuoyou kai gong si she diao (左右开弓似射雕)
Opens and loosens the rib cage
Releases tension from the diaphragm
Regulates the energy of the lungs, heart and liver
Tones the blood and Qi
Strengthens the muscles of the hands and forearms
Stimulates the arm meridians (3 Yin & 3 Yang)
Relaxes the shoulders and neck
3. The raised arm treats the spleen and the stomach
a/ Return with feet parallel
Gently raise the hands to the level of the stomach palm upwards
Separate the hands, left arm up, right arm down.
Stretch the body
Repeat the movement, changing arms
Raising the arm treats the spleen and the stomach: The stomach meridian (yang) is linked to the spleen meridian (yin). The stomach meridian starts at the nose wing and ends at the second toe. The Spleen meridian starts at the big toe and ends under the tongue. The upward movement of the arms while pushing on the legs activates the circulation in the spleen, stomach and liver.
b/ Tiaoli piwei xu dan ju (调理脾胃须单举)
Regulates digestive functions (assimilation and digestion)
Stretches the abdominal cavity and massages the digestive organs (Stomach, Spleen, Pancreas, Liver and Gallbladder)
Acts on the rib cage, thus regulating the functions of the Liver and Gallbladder
4. Looking back as if to detect the "five fatigues" and "seven discomforts
a / Feet parallel, arms by the side of the body
Looking back slowly to the right and left
Waist pivot looking back, head, shoulder, hand are aligned (they move together)
Relaxing the muscular torsion around the spine (top and bottom)
The "five fatigues" refer to the diseases of the five internal yin organs:
heart, liver, spleen, lungs and kidneys.
The "seven discomforts" are related to the seven emotions: anger, joy, sadness, fear, obsession, worry, dread. According to Chinese medicine, the exaggeration or inhibition of emotions is harmful to the five organs and causes illness.
Anger harms the liver, joy harms the heart, sadness harms the lung, fear harms the kidney, obsession harms the spleen.
Emotions cause energy to stagnate at the top. The movement from the bottom to the top allows to regulate the Qi which stagnates at the top. Turning the head backwards relaxes the cervical region.
b/ Wulaoqishang xianghou qiao (五劳七伤向后瞧)
This Ba Duan Jin exercise refers to a concept in Chinese medicine "Wu Lao" the 5 diseases: looking too much hurts the blood (heart), sitting too much hurts the muscles (Spleen), standing too long hurts the bones (Kidneys), walking too much hurts the tendons (Liver) and lying down too much hurts the Qi (Lung).
"Qi Shang" refers to injuries related to cold and heat + bad habits of life: anger hurts the Liver, joy (excessive) hurts the Heart, thinking (endless) hurts the Spleen, sadness hurts the Lung and fear hurts the Kidney.
Stretches the muscles of the scapular area, thus preventing disorders of the shoulders, neck and back
Stimulates the optic nerve and reduces eye strain
Strengthens the Yang meridians through the twisting effect on the spine
Stimulates blood circulation in the head and brain
"Wringing out the spine and spinal cord and thus regulating the nervous system
5. Connect the head and "wag the tail" i.e. bend the back in order to drive the fire out of the heart
a/ Moving the left foot
Get into the rider's position
Place hands on thighs Fingers on inner side Thumb on outer side
Lean forward
Swing to the left
Stretch right side
Pass to right side
Stretch left side
Fire (excess of the heart) in the middle focus and plexus can be caused by poor diet, breathing bad air or lack of sleep. Fire is related to the heart. Metal is related to the lungs. In the 5 elements theory, metal absorbs the heat of fire. By moving and opening the rib cage with the arms (lung meridians), we activate the lungs, we extinguish the fire of the heart.
b/ This exercise of Ba Duan Jin refers to a concept of Chinese medicine "Xin Huo" or Fire of the Heart: indeed when the Kidney is weak it cannot calm the internal fire (because the water of the Kidney is not abundant enough or does not circulate correctly) which can thus "attack" the Heart (ascending nature of the fire element). The aim of the exercise is to strengthen the functions of the Kidney.
Yao tou bai wei qu xinhuo (摇头摆尾去心火)
Calms the emotions
Strengthens the lower body and waist
Stimulates the Belt Meridian (Dai Mai), Kidney and Bladder Meridian
6. Bend your back 7 times and the 100 diseases will disappear
a/ Return with feet parallel
Raise your arms above your head In front of you
Lean forward
Go and touch these feet Do not necessarily stretch your legs when going down
Feel the lengthening of the back with the legs
The kidneys are the residence of the original essence (yuan jing), which is the source of the
original breath (yuan qi). When the kidneys are healthy and strong, the jing (vital essence) is retained and strengthened. By bending the back towards the ground, the kidneys are massaged by stretching the back. By grasping the feet one touches the toes or the yongquan point (bubbling spring) of the kidney meridian located on the sole of the foot.
b/Liangshou pan zu gu shen yao (两手攀足固肾腰)
Develops flexibility of the spine
Stimulates the two main regulatory vessels Du mai (back) and Ren mai (front), to balance Yin and Yang
Strengthens the urogenital system, makes the back and waist more flexible and prevents lower back pain
Stimulates the Kidney and Bladder meridian
7. Clench fists with eyes of fire to increase breath and strength
a/ Moving the left foot
Get into rider's position
Raise hands to chest level
Close the fist loosely
Extend the right arm forward
The left fist is placed next to the ear slowly repeat simultaneously
to the left and to the right
Making the elastic gesture of the fist is similar in internal functions to the second piece. The "eyes of fire" refers to the concentration of the mind.
The alertness coordinated with the muscular force and the vital breath creates the jing (internal power).
b/ Zan quan numu zeng qili (攒拳怒目增气力)
Stimulates the Liver and eyes (vision)
Releases stagnation
Strengthens tendons
Promotes blood circulation
Develops muscular strength
8. Lift the heels (7 times) to treat the disease
a/ Stand up on tiptoes
Stay for a moment
The body grows upwards
Slowly come back down
Finish with small amplitudes
Shake the body slightly up and down.
Finish by staying in the position for a while
b/ Beihou cidian baibing xiao (背后七颠百病消)
Stimulates the bone system through vibration, prevents osteoporosis
Creates a vibration that regulates the nervous system (via Du Mai)
Stimulates blood and Qi circulation
Develops balance skills