Coaching with "formula" increases the interest in learning and practicing Qigong, especially for those not so well-educated, it's like clapper talks instead of illegible writing. It is also more convenient for the instructor to teach with "formula" as it can even summarize several pages into several sentences. Moreover, it's easier for learners to remember that simple and concise language, grasp the connotation and essentials of movements, and correct common errors.
Section I Sourcing of Method
Ba Duan Jin is handed down from generation to generation and the method was developed before Song Dynasty.
A Guy Mr. Lee in South Song Dynasty gets up at midnight to practice it in the living room.
Ba Duan was set up as the people like to practice it, which was greatly developed in the Ming and Qing Dynasty.
New development has been made after the founding of New China.
Section II Features of Method
Stretch body easily and gently, get coherent breath with flexibility in slow pace.
Relax muscle and internal organs, tighten between two movements.
Keep proper degree of tightness, unity of movement and stillness lightly and lively.
Conjunction of mind and body, meaning proceeds as body is subject to mind.
Section III Key Principles of Learning
Relax and calm down naturally to get rid of distracting thoughts, be up to standard with accuracy and agility.
Maintenance in practice and vise versa, keep practicing step by step.
Section IV Note of Movement
I. Hand Form and Step Form
(a) Basic form of hand
1. Solid grip: reach and pinch base of ring finger with thumb, hold other four fingers together toward the palm.
2. Palm
Palm I (natural palm): slightly bend five fingers for natural extension, gently harbor palm and slightly open.
Palm II (splay palm): splay palm, erect wrist and keep thumb and index finger in square edge,
Bend and draw in other three fingers, and curve the first and second finger knuckles inward.
3. Claw: bring five fingers together to bend into a claw, only bend one knuckle of thumb.
Bend the first and second knuckles of other four fingers inward and close them up tightly.
(b) Basic form of step (horse stance):
Stand with legs spreaded and step forward with left foot, keep upper body upright and squat of legs in parallel,
Like riding on horseback, keep coccyx inward and contract buttocks forward.
(By Jia Liansheng)
II. Decomposition of Movement
Ready Position:
Keep spine in neutral and stand with feet together, drop arms and look forward.
Move center of gravity to right leg; lift left foot heel and then tiptoe.
Fall left foot tiptoe to the ground firstly, stand with feet at the shoulder breadth.
Swing palms laterally and rotate arms inward, bend knees for outward turning and hold them before belly.
Movement gist of ready position:
Head up and chin slightly inward, gently close lips and prop tongue.
Sink shoulders, reserve space between armpits and stretch chest, tighten up belly, contract buttocks and keep upper body upright.
Routine 1. Holding the Hands High with Palms Up to Regulate the Internal Organs.
Cross fingers to turn over before chest, hold the hands high with palms up and look upward.
Chin inward and arms close to ears, stretch and pull triple energizer to prevent disease.
Drop palms and draw a circle, relax wrist and stretch fingers to sink shoulders.
Keep upper body upright in neutral, relax waist to slightly bend and drop buttocks.
Movement gist:
Push palms upward and stretch chest, pulling mutually to draw out is the key.
Drop palms and relax waist and buttocks, sink the shoulder and pull down the elbow and relax wrist.
Routine 2: Posing as an Archer Shooting Both Left-and-Right-Handed
Stand to step left (right) foot to the right (left), cross palms to bosom.
Face palm inward with the left (right) outward, stretch to the limit in squat position.
Stretch splay palm to look to the left (right), draw shoulders flat with right (left) palm in claw.
Rise to draw the right (left) palm in circle to the right (left) side, stand with feet together to hold palms at belly.
Movement gist:
Draw claws to collect fingers, level arms with shoulders, sink shoulders with splay palm, crook wrist to empty palm center.
Routine 3. Holding One Arm Aloft to Regulate the Functions of the Spleen and Stomach
Straighten legs to thrust the left (right) palm, inward and outward turning on upper left (right) side.
Palms up to crook elbows slightly, push down the right (left) palm beside buttocks.
Relax waist, sink buttocks to lower center of gravity, and slightly bend legs to drop the left (right) palm.
Bend elbows for outward turning and fall to navel, uphold the right (left) palm to look forward.
Movement gist:
Push with base of palm, stretch chest and expand body, prop up and push down, draw out waist and back.
Routine 4. Looking Backwards to Prevent Sickness and Strain.
Straighten knees with legs slowly, swaying arms laterally to stretch fingers.
Turn upper arms outward completely, turn head to the left (right) and look left (right) rear.
Relax waist, sink buttocks to lower center of gravity, turn upper arms inward and drop beside buttocks.
Point forward with palms and face fingers downward; slightly bend legs to look forward.
Movement gist:
Sink shoulders and lift head, look backward and revolve arms with body unmoved.
Routine 5. Swinging the Head and Lowering the Body to Relieve Stress.
Shift center of gravity to the left and stand to step rightward, keep palms upright and flip before bosom.
Hold the hands high with palms up, face fingertips opposite to each other and look forward.
Drop arms laterally and squat down, rise to lean to the right (left) and bend over.
Rotate to the left (right) and backswing head, stable center of gravity with coccyx back to neutral.
Withdraw right foot at shoulder breadth, raise palms laterally and look forward.
Relax waist and drop buttocks with knees slightly bent, press down hands to belly.
Movement gist:
Horse stance with body in neutral and contract buttocks forward, moderate in swaying speed.
Stretch neck and coccyx with coherence and flexibility.
Routine 6. Moving the Hands down the Back and Legs, and Touching the Feet to Strengthen the Kidneys.
Stand upright with feet straightened, hold palms upward and lower at chest.
Turn over palms to thrust backward under armpit, rub both sides of spine by pushing down.
Bend forward to rub back side of legs, stroke the foot from the outside.
Raise head and lift arms together with body, stand up to uplift arms and look forward.
Movement gist:
Thrust back forcibly, bend forward to relax waist and straighten knees.
Extend palms forward along the ground, lift arms to drive rising of body.
Routine 7. Thrusting the Fists and Making the Eyes Glare to Enhance Strength.
Step forward to bend knees and perform a squat, embrace the waist with solid grip.
Punch slowly at the shoulder height, fist upward with glaring.
Involute to change palm to face the ground, rotate left arm outward with slightly bending elbows.
Radial flexion of wrist with solid grip and glare the fist, withdraw fist beside waist and straighten upper body.
Movement gist:
Exert force with legs in squat position, punch with glare and clench the floor with feet.
Twist waist, and keep force go along shoulders to fist, clench energetically with radial flexion of wrist.
Routine. 8. Raising and Lowering the Heels to Cure Diseases.
Lift heel with feet together and clench the floor with ten toes.
Draw up the anus to above head and sink shoulders, bump feet with heel gently shaking the earth.
Movement gist:
Lift with feet clenching the floor, endeavor to raise heel, close legs to prop Baihui acupoint, land softly by gritting the teeth.
Closing Form
Involute arms and sway laterally, then bend arms and elbows
Fold palms at the pubic region, with left hand inward for male and right hand inward for female.
Pause with focus on the pubic region, drop palms beside body and fall arms.
Movement gist:
Relax the whole body and keep body in peace, with left hand inward for male and right hand inward for female.
Breathe naturally and look forward, get Qi downward and gather it into Dantian.
(By Jia Liansheng)
