Ba Duan Jin 1

According to legend, the twelfth century Chinese general and folk-hero Yue Fei, also known as Pengju, created the Eight Brocades and required his soldiers to do the exercises every morning to stay fit for battle.

yuefei

Exercise 1: The short way to say this (from Wiki) is Shuang Shou Tuo Tian–two (both) hands support heaven (tian). Rashka uses Qing (raise) instead of Tuo. Li means put in order. San jiao is the “triple warmer,” a term in Chinese medicine that refers (according to Michael Garofalo) to the heart, lungs and stomach.

baduanjin

There are quite a few variations of this exercise (and of all the others). I am using the one where you sink down, join the hands palm up in front of the dantien, then lift the hands slowly while straightening up. In front of the face, the hands invert to palm-up, then extend overhead.

Faye Yip follows the hands up with the eye, then looks down before releasing the hands and allowing them to float down. In any case, inhale while the hands rise and exhale as they come down. We’re doing eight of these (the number of reps also varies with different versions).

It’s a matter of choice (and fitness and desired level of exertion) whether to remain standing straight the whole time, or whether to squat, possibly all the way to horse stance with thighs parallel to the ground. I am doing the Yang-y modified squat you see in the two videos, one by Faye Yip the other by Peter Chen:

The Mandarin word for inhale is xiru. Exhale is hu. Breathe is huxi and breath is qixi.

Exercise 2: Kai Gong Si She Diao means open the bow to shoot the eagle/hawk/vulture; diao means bird of prey. This exercise is supposed to benefit the kidney and spleen.

Step left, sinking to horse stance in crosshands position. Look left and point left with the left hand while drawing back the right hand to the shoulder (elbow back). Then look right, extend the right arm, lower the arms, and straighten up.

We do this four times on each side, starting with the left side and alternating. Matoko Rashka describes a rather different version in which you shift from left bow stance to right bow stance. In either case, inhale while “drawing the bow” and exhale while switching sides.

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