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Eight “Silken Treasures” rejuvenate the body
Physical and emotional stress and fatigue are some of the joy stealers of our time.
Long hours of work, endless loops of mental clutter, sitting more than moving, and especially travel take their daily toll on our minds, bodies and energy systems.
More than merely engaging in physical exercise, the body needs stretching, the breath needs synchronizing, the mind needs releasing, and the energy systems need opening.
In today’s video article, my friend Arthur Rosenfeld, an ordained Daoist monk, will share with you these powerful yet simple eight movement exercises.
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Baduanjin (Eight Brocade) QiGong Exercise
In China, there is a form of mind-body practice comprising eight routines found on scrolls dating back 2,000 years. These eight postures are known as the “eight brocades” or silken treasures, and even today are among the best exercises one can do to rejuvenate their mind, body and energy systems. Each specific exercise in the set moves a different series of body parts, stretches energy meridians, and affects the organ systems in different ways.
The Eight Brocade Qigong set is the most popular Qigong method in China. And like most things of its time period, the names given to these exercises are poetic. The basic idea is to do each of these eight exercises a total of 8 times. This only takes a few minutes and can be done several times throughout the day. Below the video are brief descriptions of each movement.
1. Two Hands Hold up the Heavens
This movement consists of pulling the hands into the center and then pushing them upwards to stretch the body. This is said to regulate the passage of water, nutrients, and fluids throughout the body.
2. Drawing the Bow as if Shooting a Hawk
This movement is done from a low stance, with you pushing out one arm while pulling in the other to opposite sides. It helps the lungs function by opening the chest and shoulders, pulling the shoulder blades in.
3. Separate Heaven and Earth
This is similar to the first movement, but here one arm pushes upward while the other pushes downward. It is said to regulate the stomach and aid in digestion while stretching the torso.
4. Wise Owl Gazes Backwards
This movement turns the body and stretches the neck and waist. It is said to help relieve consumptive diseases, to calm the mind and enrich the blood.
5. Sway the Head and Shake the Tail
This movement helps regulate the functions of the heart and lungs. It is said to release heat in the chest while improving the passage of fluids from the kidneys, with synchronous upper- and lower-body movements.
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6. Two Hands Hold the Feet
This movement helps the kidneys and waist through the backward-leaning and forward-reaching actions.
7. Clench the Fists and Glare Fiercely (or Angrily)
This movement finds you sitting low, punching slowly, and clenching your entire body. It helps strengthen and relax the entire body.
8. Bouncing on the Toes
This movement is said to help the lower back and bladder function through the gentle lift-and-drop motion of the feet.
Study proves results
Aside from relaxing the body, reducing stress and tension, and promoting a sense of rejuvenation, the eight brocade qigong is also helpful for weight loss and improving range of motion. Hindawai Publishing released the results of evidence-based effects of the eight brocade exercises in the article, The Effect of Baduanjin on Promoting the Physical Fitness and Health of Adults. Here is the abstract.
The purpose of the study was to assess the efficacy of a 16-week Baduanjin qigong training intervention in promoting physical fitness and health for adults. An experimental design was adopted, and subjects were randomly assigned to an experimental group and a control group. In the intervention group of adults, there were no significant variations in blood glucose, blood lipids, blood pressure, heart rate variability, or vital capacity indices. Body weight and body mass index (BMI) decreased in the intervention group. Compared with the control group, the skinfold thicknesses decreased at the lower corner of the scapula, triceps brachii, and abdomen, with statistical significance. By comparing physical fitness indices, the increase in the sit-and-reach test results in the intervention group was statistically significant. In conclusion, it was found by our trial that Baduanjin exercise could significantly improve the physical flexibility and subcutaneous adipose accumulation in healthy adults.
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By Dr. Mark Wiley
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