This course consists of 10 video episodes, including 1 preparatory movement, 8 standard movements and 1 complete demonstration
The main benefits of practicing Baduanjin can be divided into several aspects:
I. Benefits to the Body (” Body adjustment”)
1.Enhance flexibility and muscle strength
Many movements in Baduanjin include stretching, twisting and squatting, which can effectively stretch the tendons, ligaments and muscles throughout the body and increase the flexibility of joints.
Although it seems gentle, maintaining a specific posture requires the stability of the core muscle group and the lower limbs, which can gently enhance muscle strength.
2.Improve blood circulation and cardiovascular health
Gentle and slow movements combined with deep and long breathing can relax blood vessels and help lower blood pressure.
It promotes blood circulation throughout the body, increases oxygen supply, reduces the burden on the heart, and has a positive effect on preventing cardiovascular diseases.
3.Regulate internal organs and improve digestion
Especially the movements such as “To regulate the spleen and stomach, one must raise one foot” and “to hold the feet with both hands to strengthen the kidneys and waist”, through the stretching and squeezing of the body, play an “internal massage” effect on the organs in the abdominal cavity (such as the stomach, intestines, liver, and kidneys).
This can promote the secretion of digestive juices, enhance intestinal peristalsis, and improve problems such as indigestion and constipation.
4.Unblock meridians and smooth the flow of qi and blood
The design of Baduanjin is based on the theory of meridians in traditional Chinese medicine, and each form is targeted at specific meridians and acupoints.
Through practice, one can unblock the meridians throughout the body, eliminate the obstruction of qi and blood circulation, and thereby alleviate various aches and discomforts caused by poor qi and blood circulation.
II. Benefits for the Mental and Psychological Aspects (” Regulating the Mind”)
1.Relieve stress and soothe emotions
When practicing, one needs to be mentally focused and move slowly. This in itself is a very good process of mindfulness practice.
It can help the brain get out of a state of tension and anxiety, prompt the body to secrete more endorphins (happiness hormones), thereby effectively reducing psychological stress and improving mood.
2.Enhance concentration and mental peace
When practicing, it is required to “focus the mind on the dantian” or follow the movement with the thought. This can train one’s concentration and bring the scattered mind back.
Long-term practice helps cultivate a calm and peaceful state of mind and improve insomnia and frequent dreams.
III. Benefits at the Holistic and Energy Levels (” Breath Regulation “)
1.Improve respiratory function
Baduanjin emphasizes abdominal breathing that is “deep, long, fine and even”. This breathing method can increase the range of motion of the diaphragm, expand lung capacity and enable more thorough oxygen exchange.
It has an auxiliary effect on improving respiratory system problems such as asthma and chronic bronchitis.
2.Boost energy and vitality, and restore vitality
From the perspective of traditional Chinese medicine, Baduanjin can strengthen the kidneys and waist and replenish vital energy. Many practitioners have reported that after persistently practicing, they feel more energetic, less prone to fatigue, and their overall “vitality, energy and spirit” have all been enhanced.
It doesn’t consume energy like vigorous exercise; instead, it is more like a supplement and optimization of energy.
Summary and Suggestions
In conclusion, Baduanjin is an excellent health-preserving exercise for “preventing diseases before they occur”. It doesn’t have an immediate effect like medicine, but its charm lies in its subtle and imperceptible influence. Through long-term persistence, it can systematically and comprehensively improve your physical functions and mental state.
It is particularly suitable for the following people:
Sedentary office workers
Elderly people with weak constitutions who are not suitable for vigorous exercise
Students under great academic pressure
People who hope to improve their sub-health conditions (such as chronic fatigue, insomnia, and shoulder and neck pain)
People seeking physical and mental balance, practicing meditation and mindfulness
Suggestion:
It’s best to practice in the early morning in a well-ventilated area.
Wear loose and comfortable clothes.
The movements must be “loose” and “slow”. Do not use brute force.
The key lies in persistence. Practicing for 15 to 20 minutes every day is far better than doing it once a week for a long time.
Start practicing and experience the wonderful changes it brings to you for yourself!
Instructor
The instructor for this tutorial is Xian Feng
（National First-level referee and coach for Short games National Second-Class Athlete
The first place in Tai Chi and the second place in Tai Chi Sword at the 2024 National Wushu Routine Championships.）
Eight major moves
-
第一式：两手托天理三焦
-
动作：双手交叉上托，抬头目视手背。
-
功效：拉伸手臂、肩背，调理掌管气血运行的“三焦”，使全身气机通畅。
-
-
第二式：左右开弓似射雕
-
动作：马步站立，一手成掌向前推，一手如拉弓向后拽。
-
功效：扩展胸腔，增强心肺功能，锻炼手臂、肩部和下肢力量。
-
-
第三式：调理脾胃须单举
-
动作：一手掌心向上托举，一手掌心向下按。
-
功效：通过上下对拉，按摩腹腔，对脾胃肝胆起到内在调理作用。
-
-
第四式：五劳七伤向后瞧
-
动作：身体不动，头部缓缓向后方转动，目视后方。
-
功效：活动颈椎和胸椎，刺激“夹脊穴”，缓解疲劳，改善大脑供血。
-
-
第五式：摇头摆尾去心火
-
动作：马步下蹲，身体前俯，旋转头颈和躯干。
-
功效：这是最难的一式，能引气血下行，清泻心火，安神醒脑，强健腰肾。
-
-
第六式：两手攀足固肾腰
-
动作：身体前俯，双手触摸脚背（或尽可能下探）。
-
功效：充分拉伸脊柱和腿后侧韧带，温煦肾阳，滋补肾精。
-
-
第七式：攒拳怒目增气力
-
动作：马步冲拳，同时瞪大眼睛。
-
功效：激发肝气，疏通肝经，增强全身气力和肌肉爆发力。
-
-
第八式：背后七颠百病消
-
动作：踮起脚尖，然后轻轻落下，震动全身。
-
功效：温和地震动脊柱和五脏六腑，理顺全身气血，将浊气排出。
-
What is Baduanjin?
Baduanjin, as the name suggests, is a set of health-preserving exercises consisting of eight movements. “Jin” refers to exquisite and luxurious silk fabrics, symbolizing that this set of exercises is as beautiful and precious as brocade and has remarkable effects. It is one of the oldest and most widely spread guiding exercises in China, originating in the Northern Song Dynasty and having a history of over eight hundred years.
It is a type of traditional Chinese Qigong, but its movements are graceful and elegant, as smooth and silky as brocade, hence its name. The core lies in achieving the goal of strengthening the body, curing diseases and prolonging life through the combination of “regulating the body”, “regulating the breath” and “regulating the mind”.
Body adjustment: refers to specific body postures and movements.
Breathing regulation: It refers to a regular breathing method.
Regulating the mind: It refers to the concentration of consciousness and the relaxation of the spirit.
A brief introduction to the eight moves of Baduanjin
Each pose has a vivid and lively name, highlighting its core movement and health benefits:
The first pose: Support the three jiao with both hands
Action: Cross your hands and support them, then look up at the backs of your hands.
Functions: Stretch the arms, shoulders and back, regulate the “three Jiao” which governs the circulation of qi and blood, and ensure smooth qi flow throughout the body.
The second style: Draw the bow from both sides as if shooting an eagle
Action: Stand in a horse stance, with one hand forming a palm and pushing forward, and the other pulling backward as if drawing a bow.
Functions: Expand the chest cavity, enhance heart and lung functions, and exercise the strength of the arms, shoulders and lower limbs.
The third method: To regulate the spleen and stomach, one must do it alone
Action: Lift one palm upwards and press the other palm downwards.
Function: By pulling up and down and massaging the abdominal cavity, it has an internal regulatory effect on the spleen, stomach, liver and gallbladder.
The fourth style: Look back when you are exhausted or injured
Action: Keep the body still, slowly turn the head backward, and look behind.
Functions: Activate the cervical and thoracic vertebrae, stimulate the “Jiaji point”, relieve fatigue, and improve blood supply to the brain.
The fifth move: Shaking the head and wagging the tail to clear heart fire
Action: Squat in a horse stance, lean forward, and rotate the head, neck and trunk.
Function: This is the most challenging one. It can guide qi and blood downward, clear heart fire, calm the mind and invigorate the brain, and strengthen the waist and kidneys.
The sixth pose: Hold the feet with both hands to strengthen the kidneys and waist
Action: Lean forward and touch the instep with both hands (or lean down as much as possible).
Functions: Fully stretch the spine and ligaments at the back of the legs, warm kidney Yang, and nourish kidney essence.
The seventh form: Clench fists and glare angrily to increase strength
Action: Punch in horse stance while widening your eyes.
Functions: Stimulate liver qi, unblock the liver meridian, and enhance overall strength and muscle explosive power.
The eighth style: Seven disorders on the back eliminate all diseases
Action: Stand on your tiptoes and then gently lower them, shaking your entire body.
Function: Gently vibrates the spine and internal organs, regulates the qi and blood throughout the body, and expels the turbid qi.
Main features
Gentle and slow, smooth and continuous: The movements are as smooth as flowing clouds and water, soft yet forceful, and the transitions between each move are natural.
Combining tension and relaxation, balancing movement and stillness: Muscles alternate between relaxation and slow exertion, with the body moving externally but the mind remaining calm internally.
The spirit and form are in harmony, with qi embedded within: emphasizing the coordination of intention, breathing and movement, both form and spirit are present.
Easy to learn and widely applicable: With only eight movements and no high-difficulty techniques, people of all ages and genders, as well as those with strong or weak constitutions, can practice.
Key Points (How to Practice Baduanjin Well)
To achieve good results, the following key points need to be mastered:
Relax and be natural: Both your body and mind should be relaxed. Don’t be tense or stiff.
Accurate and flexible: The movements should be precise, but there is no need to insist on standards. Adjust flexibly according to your own situation.
Combining practice and nourishment: One should not only practice the movements carefully but also pay attention to the rest after practice and feel the changes in the body.
Gradual progress: Be persistent, and gradually increase the range of motion and practice time.
Breathing: Beginners are advised to breathe naturally. Once they become proficient in the movements, they can gradually try abdominal breathing that is coordinated with the movements (generally inhaling when the movement is unfolded and ascending; exhaling when the movement is returned and descending).
Who is suitable for practicing Baduanjin?
Office workers: Relieve shoulder and neck pain, as well as discomfort in the lower back.
Middle-aged and elderly people: Gently enhance physical fitness, improve balance and flexibility.
Patients with chronic diseases: As an auxiliary rehabilitation method for diseases such as hypertension, insomnia, and indigestion.
People under great pressure: Relieve mental tension and improve mood.
All those who pursue health and wellness: As a gentle form of daily exercise.
In conclusion, Baduanjin is not merely a set of gymnastics, but rather an art form for regulating the body and mind that embodies the wisdom of traditional Chinese medicine philosophy. It systematically regulates the whole body through minimalist movements and is a brilliant pearl in Chinese health preservation culture. Once you start practicing, you will gradually experience its wonderful effect of “nourishing things imperceptibly”.
Learning suggestions
1.Proceed step by step: Don’t be in a hurry for quick success. Start with individual movements and, once you become proficient, gradually connect them to complete sets of movements.
2.Emphasize the foundation: It is of vital importance to lay a solid foundation for “Tai Chi steps” (such as bow steps and empty steps) and basic hand postures.
3.Understanding the connotation: Knowing the name of each movement and its offensive and defensive meanings helps to better reflect its charm.
4.Perseverance: The benefits of Tai Chi can only be manifested through long-term and consistent practice.
Warm reminder
1. [Decompression] After the order payment, you can download the compressed file of this course by yourself. After decompression, you can see the completed video file.
2. [Resolution] To shorten the download time, the website provides a 1080P (1920*1080px) compressed version of the video by default (approximately 116.7MB), meeting your daily viewing needs. If you need a 4K (4094*2160px) high-definition version of the video file (approximately >500MB), please send an email to: GrsellelTrade@gmail.com (in the format: “your order number +4K”), and we will send it to your email within 7 working days.
