Ba Duan Jin is a Qigong routine that consists of eight exercises and takes about twelve minutes. The routine is “medical” rather than martial–practiced for its health benefits, and it is at least a thousand years old, mentioned and illustrated in Song Dynasty encyclopedias (the illustration below is not that old).
Sources of information:
- Wikipedia was my source for the paragraph above.
- Cloud Hands is comprehensive, as usual.
- Matoko Rashka offers an excellent explanation.
- Jesse Tsao, always excellent, offers an instructional video.
The names of the eight exercises vary, especially in English, but even in Chinese to some extent. Below, I am following Matoko Rashka:
- Shuāng shǒu qíng tiān lǐ sān jiāo – Support the Heavens to Condition San Jiao
- Zuǒ yòu kāi gōng sì shè diāo – Draw the Bow to Shoot the Eagle
- Tiáo lǐ pí wèi dān jǔ shǒu – Raise the Hand to Condition the Spleen and Stomach
- Wǔ láo qī shāng xiàng hòu qiáo – Look Backward to Elimnate Five Fatigues and Seven Illnesses
- Yáo tóu bǎi wěi qù xīn huǒ – Swing the Head and Tail to Eliminate Xin Huo
- Liǎng shǒu pān jiǎo gù shèn yāo – Hold the Feet to Strengthen the Kidney and Lower Back
- Wò quán nù mù zēng lì qi – Punch with Fierce Glower to Build Strength
- Bèi hòu qī diān bǎi bìng xiāo – Shake the Back Seven Times to Prevent Illness