The Ba Duan Jin benefits that can be gained
Table of Contents
There are many variations of the Ba Duan Jin set being taught today and that is not really surprising given their age. They date back to the Song Dynasty (960-1279) so they have had in the region of 800 years and a countless number of lineages for those variations to develop. Having variations is not really an issue as long as the principles of true Qigong are present. Those are exactly the same principles of Daoyin, or of Neigong. The problem today, and it is a huge problem for those who wish to learn the Ba Duan Jin, is that the majority of the teaching does not include the Internal and these exercises are then reduced to being of a physical nature only.
The Ba Duan Jin, aka the Eight Strands of Brocade, has exercises with similar names and similar external movements to those in the Ten Fundamental Treasures and also in the Silk Qigong. This causes confusion and the misconception that the same exercises have been collected together and made up into sets that differ in name only. In fact, they are actually completely different Internally. The focus and the Qi guidance is not the same and, in some cases, they are using entirely different meridians.
The Ba Duan Jin is made up of eight Qigong.
The Ten Fundamental Treasures has ten Qigong but also includes variations of some of these.
The Silk Qigong is made up of four sets , each of eight Qigong, that increase in complexity. Three of the sets are done in standing postures and the fourth is performed seated (as seen in this wood print).
You can see the similarities in the names of the Qigong in each set. Please note that there are another two Qigong in the Ten Fundamental Treasures that I have not included in this table.
Ba Duan Jin Exercises
| Lifting The Sky |
| Pull The Bow To Shoot The Eagle |
| Holding Up A Single Hand |
| The Wise Owl Looks Backward |
| Sway the Head and Shake the Tail |
| Hold the Feet to Strengthen the Kidneys |
| Punching With Intent |
| Raise The Heels |
Ten Fundamental Treasures Exercises
| Uphold The Heavens |
| Pulling The Bow To Shoot The Hawk |
| Harmonizing Earth (ST & SP) |
| Looking Backward |
| Shaking The Head And Waving The Tail |
| Hold the Toes and Strengthen the Kidneys |
| Holding the Fists Tightly and Staring with Glaring Eyes |
| Spring With The Toes |
The Silk Qigong Exercises
| Hands Holding Up The Sky |
| Archery |
| Single Arm Lift |
| Looking Backward |
| Head Shaking And Buttock Swaying |
| Holding The Toes |
| Fist Play With Glaring Eyes |
| Heel Lifting |
Leaving the Silk Qigong aside because of the numerous variations, we can have a closer look at the Internal work being carried out in the Ba Duan Jin and in the Ten Fundamental Treasures. There are also benefits gained from the physical aspects of these Qigong, in exactly the same way as any physical exercise, but I will not be mentioning many of them. Here were are more concerned with the Internal.
Variations
Ba Duan Jin
| Lifting The Sky Strengthens the function of the Three Burning Spaces Upper Heater (Respiratory System ) Middle Heater (Digestive System) Lower Heater ( Sexual function). |
| Pull The Bow To Shoot The Eagle Wood – GB 12, 20 & 21 Metal – LU 1 & LI 15 Heart Chakra (Ren Mai 14) |
| Holding Up A Single Hand Earth – Promotes Qi flow in the Stomach meridian and the Spleen meridian (ST Mu Point and SP 20 & 21). This affects, among other things, the hormonal system. |
| The Wise Owl Looks Backward Metal – Strengthens the function of the Lung meridian. Physically, it tones and relaxes the muscles of the neck and shoulders, increasing mobility. |
| Sway the Head and Shake the Tail Earth – Stimulates ST & SP (the Digestive System). Stimulates HG meridian (the circulation). Helps open the Hip and Sacral Kua. Helps open the Spinal and Cervical Kua. |
| Hold the Feet to Strengthen the Kidneys Water – Kidney Shu Points & Mingmen Stimulates Kidney Meridian. Stimulates Bladder meridian. |
| Punching With Intent Wood – Balances Liver and Gall Bladder Qi (Mu Points). Metal – Stimulates Lung meridian (Ko cycle- control of Wood). |
| Raise The Heels Stimulates KD 1. Stimulates the Heel Kua. Stimulates BL 57. Physically, it increases circulation, benefits the blood vessels in the lower legs, invigorates, and strengthens the calf muscles. |
Ten Fundamental Treasures
| Uphold The Heavens Strengthens the function of the Three Burning Spaces Upper Heater (Respiratory System ) Middle Heater (Digestive System) Lower Heater ( Sexual function). Connecting the heavens and the earth through Du Mai 20 and KD 1. |
| Pulling The Bow To Shoot The Hawk Wood – Liver meridian in the leg. Hip and Sacral Kua Metal – L 1 & LI1 5 plus LU 11 & LI 1 Heart Chakra (Ren Mai 14) |
| Harmonizing Earth (ST & SP) Earth – Promotes Qi flow in the Stomach meridian and the Spleen meridian (ST Mu Point and SP 20 & 21). This affects, among other things, the hormonal system. It works with the Hip Kua and the Sacral Kua. It works with the diagonal connection between KD 1 and HG 8 |
| Looking Backward Metal – Strengthens the function of the Lung meridian. Wood – Stimulates the meridians and Acupuncture points in the neck and shoulders (GB12, 20 &21). Strengthens the function of the Gall Bladder meridian. Physically , both versions tone and relax the muscles of the neck and shoulders, increasing mobility. |
| Shaking The Head And Waving The Tail Earth – Stimulates ST & SP (the Digestive System). Stimulates HG meridian (the circulation). Helps open the Hip and Sacral Kua. Helps open the Spinal and Cervical Kua. |
| Hold the Toes and Strengthen the Kidneys Water – Version 1: Stimulates Kidney Meridian and promotes healthy Qi flow Water – Version 2: Stimulates Mingmen and the Kidney Shu Points. Stimulates Kidney Meridian and promotes healthy Qi flow |
| Holding the Fists Tightly and Staring with Glaring Eyes Version 1 – Wood: Enhances Liver and Gall Bladder Qi, increases flexibility (mental & physical). Version 2 – Metal: Enhances Qi flow in the Lung and Large Intestine meridians. Version 3 – Wood: Using both (Mu Points & LU11) the Ko Cycle subdues excessive Wood Qi. |
| Spring With The Toes Version 1 Stimulates KD1. Stimulates the Heel Kua. Stimulates BL 57. Physically, it increases circulation, benefits the blood vessels in the lower legs, invigorates, and strengthens the calf muscles. Version 2 Activates KD meridian. Stimulates the GV and CV meridians. Stimulates the Thrusting Vessel (one of the Eight Exceptional Vessels). Version 3 Cleanses the aura. Stimulates the Thrusting Vessel (one of the Eight Exceptional Vessels). |
Most tuition you will see states that each exercise should be repeated eight times. This is fine when you are learning the movements, or if you were only using the Ba Duan Jin as physical exercise. But if you want to practice Qigong your focus should be on the Qi and not on counting. You need to reduce ALL distractions as much as possible in order to start appreciating what Internal movements are occurring, appreciating the changes that you are making in your Qi.
Claimed benefits for the Ba Duan Jin
Like so many other Qigong, the benefits cited for the Ba Duan Jin
- Are often vague and have no information on what each of these Qigong is capable of, or how this is achieved.
- In other cases, even when each Qigong is credited with its own benefits, there is no explanation of why these benefits occur.
Would a purely physical exercise bring the same benefits? The simple answer is No. To gain the true benefits the exercises must have proper focus, be focused on the correct points and meridians, and the practitioner needs to have tangible feedback of the changes that are occurring in the Qi. In short, they need to practice true Qigong and work Internally.
A quick search on the Internet highlights the apparent lack of understanding of these Qigong (or Qigong in general). Numerous benefits are claimed and, from what I have read, there seems to be a lot of fanciful addition to previous claims. This creates confusion and ridicule.
Whatever Primary Element a Qigong exercises uses there is always a knock on effect via the Nurturing Cycle, or the Controlling Cycle, of the Five Elements. This means that some of the claimed benefits may eventually be realized but in a long, drawn out, manner. It is better to be efficient. It is better to use the most efficacious Qigong. It is better to know what you are doing. Is it Qigong? Do you have the focus? Do you have the feedback?
The bottom line is that the claims, in the main, do not actually match up with the Qigong. So, my question is “What are they actually practicing?”
Here are some examples of the benefits that are cited. When you read any claimed benefits that contain “It is said”, or something of that ilk, it is book learned and not experiential. It shouts “This is what someone else has claimed and I am simply regurgitating it”.
Ba Duan Jin – Pull The Bow To Shoot The Eagle
Claim 1: This routine is to benefit the lungs by expanding the chest and exercising the muscles of the upper body.
Claim 2: ………. replenishes the kidney meridian and strengthens the lower body.
Ba Duan Jin – The Wise Owl Looks Backward
Claim 1: This section is to benefit those with consumptive disease and injuries by enriching the essence and blood, calming the mind and promoting organ functioning.
Claim 2: ……….. works the entire spine and helps loosen stiff muscles and relieve pinched nerves. It is beneficial for back pain and is said to improve vitality and energy.
Ba Duan Jin – Hold the Feet to Strengthen the Kidneys
Claim 1: This section can reinforce the kidneys and strengthen the waist and the knees. The TCM holds that the kidneys are the source of all energy in the body and are located near the waist; constant practice benefits the function of all the other organ systems as well.
Claim 2: ……………… stimulates the lower meridians and solid organs of the body.
Qigong and Viagra
Ah, that’s got your attention! There once was a man who had need for Viagra so he went online and saw many different sites that had it for sale. The official site was pricier than the rest so he picked one of those other sites at random. His parcel arrived and he readied himself for the benefits…………….
With excitement, he took his first pill……………. Nothing! Then, just in case, he took another………….. Nothing! Having invested in his box of 100 pills he took one each day in the hope that things would start to stir……………….. Nothing!
I wonder why it did not work………….. Could it be that he was sold fake pills?
Qigong is like Viagra…………… the fake qigong just doesn’t stand up!
It is only when you receive proper tuition that you will understand what Qigong is, what Dao Yin is, what Neigong is. If your “teacher” has no understanding of Qi how can they teach Qigong? Find someone who can walk the talk.
I am currently teaching the Ba Duan Jin online and will be recording an on-demand Ba Duan Jin course in the coming weeks. You will learn where your focus should be and how to listen to it (to be passively aware of the Qi). This is genuine Qigong that, when practiced correctly, does bring benefit.
Click here for details of the Ten Fundamental Treasures course.
Click here for details of the Ba Duan Jin course.