The Baduanjin exercises have been passed down since the Song Dynasty, over 800 years ago. They are characterized by their flowing movements, graceful postures, ease of learning, and significant health benefits.
For example, the contemporary master of traditional Chinese medicine, Mr. Deng Tietao, practiced the Baduanjin exercises for decades and lived to the ripe old age of 104, passing away peacefully without any illness. The Baduanjin exercises are so popular that they have even been performed on the CCTV Spring Festival Gala in previous years.
The Baduanjin exercises are also highly recommended by the Chinese Society of Traditional Chinese Medicine and the General Administration of Sport of China. They are a type of qigong exercise that emphasizes physical training and uses form to guide the mind.
The exercises require coordination with breathing, using form to stimulate qi, qi to correct form, and the integration of form and qi. They also require coordination with intention, using intention to guide form, form to accommodate intention, and the regulation of form, breath, and intention. All three are indispensable.
So the question is: why do some people experience vastly different results from practicing the Baduanjin exercises?
Few people know this key points.
The correct way to practice the Baduanjin exercises:
First: As the name suggests, Baduanjin means "pull-break-tendon"! This is a homophonic expression.
In other words, the Baduanjin exercises involve pulling and stretching the tendons to the extreme. When exercising, the tendons should feel like they are about to be pulled apart.
As the saying goes, "The true secret can be conveyed in a single sentence." This is the secret of the Baduanjin exercises, hidden in its name. Otherwise, practicing the Baduanjin exercises incorrectly is no different from ordinary gymnastics, and the results will not be very significant.
For example, in the movement "Drawing the Bow to Shoot the Eagle," the arms should be stretched out to the sides as far as possible, until the hands are slightly numb and the arms are slightly sore and tired. Hold this position for four or five seconds to do it correctly.
Second: The Baduanjin exercises should be coordinated with breathing.
Life is in the breath, and the Baduanjin exercises are no exception. Breathing in the Baduanjin exercises should be coordinated with the movements, natural, slow, long, and even.
It must conform to the principles of yin and yang rising and falling, opening and closing, movement and stillness, and hardness and softness in traditional Chinese medicine.
or example, in the movement "Clenching Fists and Glaring to Increase Strength," inhale while clenching the fists, and exhale while thrusting the fists and “staring with wide-open eyes”. In this way, one contraction and one release, one inhalation and one exhalation, form and qi are integrated, conforming to the natural way, and the effects can be significant.
Third: The Baduanjin exercises should be coordinated with intention.
The essence of practicing qigong lies in the fusion of regulating form, regulating breath, and regulating intention.
Of the three regulations, if any one regulation is separated, strictly speaking, it cannot be considered exercise.
Although the Baduanjin exercises are mainly a form of guided exercise, they are also inseparable from regulating intention.
For example, in the movement "Shaking the Head and Tail to Remove Heart Fire," the mind should first have the image of a swimming fish. The breath and body should coordinate with this image. Doing it this way will make it smooth, natural, and carefree, like a fish swimming in water, achieving the goal of intention leading form, intention leading qi, and the integration of intention, form, and qi.
Finally, practicing the Baduanjin exercises should be gradual,persistent and preferably guided by an expert. However, many people nowadays are impatient and wishfully think that they can learn it all at once without any effort.
In fact, every movement of the Baduanjin exercises is pay attention to. It requires repeated practice. Don't be greedy and try to do too much too soon. Only then can you master it.
Friends who have practiced standing stake know that it is impossible to fully master a simple "Three Talents Stake" and cultivate the skill without dozens of weeks or even dozens of years of practice.
Of course, the Baduanjin exercises are relatively simple, but to achieve significant results,persistent practice is also essential. The key is to persist!
