Eight Pieces of Brocade (Baduanjin)
Edition 2011
All exercises: start and end with feet together. Stances are either Wuji or Horse.
Two Hands Hold up the Heavens
Step into Wuji. Lift hands towards the navel interlocking the fingers and continue up to throat level and rotate so that the hands face skywards with the arms vertical. Pause to inhale then push hands vertically upwards in a BIG stretch with eyes looking through the fingers as you exhale. Pause and repeat as many times as you feel comfortable.
To open the spine, an option would be to turn to the right and left as you exhale
Drawing the Bow to Shoot the Hawk
Step into horse* stance. Lift hands, forming fists and cross forearms in front of the chest as you breathe in. Extend the left arm (palm facing outwards index finger up, with wrist at 90 degrees to the arm) and at the same time pull the right arm horizontally across chest, (stretching the chest) as if pulling the bow. Hold for a few seconds then exhale as you return to the starting position. Repeat on other side and do as many sets as you feel comfortable.
* Sink as low as you can handle, the lower the better but work within your comfort level.
Separate Heaven and Earth
Step into Wuji. Start with hands rising and crossing in front of your heart meridian, left hand inside. Breathe in as the left hand move up and the right hand moves down, left palm facing up right palm facing down both at 90 degrees to the arms. Turn head to look in direction of the fingers of the raised arm, pushing the hands in opposite directions. Exhale as you return the hands to the heart meridian. Repeat cycle on the other side and repeat as many times as you feel comfortable.
Wise Owl Gazes Backwards.
Step into Wuji. As you start, breathe in then exhale as you turn the eyes to the left then the head and shoulders to your limit. Eyes look back left and down. Visualize the body circling the spine like a ribbon. Breathe in as you return to center. Repeat on other side. Do as many sets as you feel comfortable.
Sway the Head and Shake the Tail
Step into horse stance. With index fingers touching thumbs, breathe in. Allow the upper torso to fold forwards like a hinge, keeping the back straight (head up) as you exhale. At the same time move arms backwards and upwards as far as is comfortable. Pause. Inhale and turn to the left keeping your head low and moving your weight to the left leg. Exhale as you rise up and straighten back, keeping hands behind you as far as is comfortable. Keeping the head low, inhale as you return to the center. Repeat on the other side.
Do as many sets as is comfortable
Two Hands Hold the Feet to Strengthen the Kidneys and Waist
Step into Horse stance. Lift hands towards the navel interlocking fingers. Turn palms outwards and push outwards parallel with the ground. When at full stretch, bend body forwards keeping arms level with the ground as long as possible. Bend body forward until hands touch the floor between feet. Pause, circle fingers around toes and grasp ankles and hold for about ten seconds. Release ankle grasp allowing hands to center between feet then slowly return to the starting position. Repeat as many times as is
comfortable.
Clench Fists and Glare Fiercely
Step into Horse stance. Sink as low as is comfortable bringing fists to the hips with palm facing up. Breathe in then punch forward as you exhale with arm parallel to the ground, palm down. As you punch you should widen the eyes and look angrily to in the direction of the punch. Inhale as you return to the start position then exhale as you punch forward with the left hand with widened angry eyes. Inhale as you return to the start position. Exhale as you punch sideways with both arms, looking first to the right then left with widened angry eyes. Inhale as you return to the start position. Exhale as you punch both arms forward with widened angry eyes. Do as many sets as is
comfortable.
Bouncing on Toes
Stand with feet together. Place hands behind back and use one hand to grasp wrist placing the hand at the tail bone. Breathe in as you slowly stand on your toes. Exhale as you slowly return to the start position. Repeat seven times.
This is G.Watt's interpretation of Baduanjin* presented by Sifu Wing Cheung during the 2011 Shibashi 3 workshop.
Sifu Cheung stated that the breathing is not important so the breathing pattern in the text is introduced by the writer.
* There are many variations of the Eight Brocades. All are very good exercises and one is not better than the next.
Use the exercises which suit you best.
Gerry Watt 11/11/11
Edition 2011
All exercises: start and end with feet together. Stances are either Wuji or Horse.
Two Hands Hold up the Heavens
Step into Wuji. Lift hands towards the navel interlocking the fingers and continue up to throat level and rotate so that the hands face skywards with the arms vertical. Pause to inhale then push hands vertically upwards in a BIG stretch with eyes looking through the fingers as you exhale. Pause and repeat as many times as you feel comfortable.
To open the spine, an option would be to turn to the right and left as you exhale
Drawing the Bow to Shoot the Hawk
Step into horse* stance. Lift hands, forming fists and cross forearms in front of the chest as you breathe in. Extend the left arm (palm facing outwards index finger up, with wrist at 90 degrees to the arm) and at the same time pull the right arm horizontally across chest, (stretching the chest) as if pulling the bow. Hold for a few seconds then exhale as you return to the starting position. Repeat on other side and do as many sets as you feel comfortable.
* Sink as low as you can handle, the lower the better but work within your comfort level.
Separate Heaven and Earth
Step into Wuji. Start with hands rising and crossing in front of your heart meridian, left hand inside. Breathe in as the left hand move up and the right hand moves down, left palm facing up right palm facing down both at 90 degrees to the arms. Turn head to look in direction of the fingers of the raised arm, pushing the hands in opposite directions. Exhale as you return the hands to the heart meridian. Repeat cycle on the other side and repeat as many times as you feel comfortable.
Wise Owl Gazes Backwards.
Step into Wuji. As you start, breathe in then exhale as you turn the eyes to the left then the head and shoulders to your limit. Eyes look back left and down. Visualize the body circling the spine like a ribbon. Breathe in as you return to center. Repeat on other side. Do as many sets as you feel comfortable.
Sway the Head and Shake the Tail
Step into horse stance. With index fingers touching thumbs, breathe in. Allow the upper torso to fold forwards like a hinge, keeping the back straight (head up) as you exhale. At the same time move arms backwards and upwards as far as is comfortable. Pause. Inhale and turn to the left keeping your head low and moving your weight to the left leg. Exhale as you rise up and straighten back, keeping hands behind you as far as is comfortable. Keeping the head low, inhale as you return to the center. Repeat on the other side.
Do as many sets as is comfortable
Two Hands Hold the Feet to Strengthen the Kidneys and Waist
Step into Horse stance. Lift hands towards the navel interlocking fingers. Turn palms outwards and push outwards parallel with the ground. When at full stretch, bend body forwards keeping arms level with the ground as long as possible. Bend body forward until hands touch the floor between feet. Pause, circle fingers around toes and grasp ankles and hold for about ten seconds. Release ankle grasp allowing hands to center between feet then slowly return to the starting position. Repeat as many times as is
comfortable.
Clench Fists and Glare Fiercely
Step into Horse stance. Sink as low as is comfortable bringing fists to the hips with palm facing up. Breathe in then punch forward as you exhale with arm parallel to the ground, palm down. As you punch you should widen the eyes and look angrily to in the direction of the punch. Inhale as you return to the start position then exhale as you punch forward with the left hand with widened angry eyes. Inhale as you return to the start position. Exhale as you punch sideways with both arms, looking first to the right then left with widened angry eyes. Inhale as you return to the start position. Exhale as you punch both arms forward with widened angry eyes. Do as many sets as is
comfortable.
Bouncing on Toes
Stand with feet together. Place hands behind back and use one hand to grasp wrist placing the hand at the tail bone. Breathe in as you slowly stand on your toes. Exhale as you slowly return to the start position. Repeat seven times.
This is G.Watt's interpretation of Baduanjin* presented by Sifu Wing Cheung during the 2011 Shibashi 3 workshop.
Sifu Cheung stated that the breathing is not important so the breathing pattern in the text is introduced by the writer.
* There are many variations of the Eight Brocades. All are very good exercises and one is not better than the next.
Use the exercises which suit you best.
Gerry Watt 11/11/11