Staying Home and Building Fitness - 3: Northern Style Ba Duan Jin, Form 3
As a well-known guiding technique in China, Ba Duan Jin has significant fitness effects and is widely circulated, it is a treasure of traditional Chinese health culture.
This set of Ba Duan Jin differs slightly from the song and the widely circulated Ba Duan Jin in terms of actions and order. Moreover, before each practice, there are three short preparation actions, which are omitted here for brevity, only the main content is described.
Home Fitness 1: Northern Style Ba Duan Jin - First Form
Home Fitness 2: Northern Style Ba Duan Jin - Second Form
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Third Form: Adjust Spleen and Stomach - Single Lift
Starting Position: Stand with legs naturally apart, shoulders slightly wider than shoulder-width.
1. Squat down in a horse-step stance, left hand in front of the abdomen, palm up, right hand wraps around from the side of the body to the chest, palm down, and meets the palm of the left hand, forming a ball-holding posture.
2. Without moving the lower limbs, turn the waist to the side, bending the body slightly downward.
3. Turn the left hand palm down, and the right hand palm up to the forehead, palm outward.
4. Turn the waist to the midline, simultaneously, the right hand lifts upward, looking at the right hand, and the left hand presses downward and backward to the extreme separation of upper and lower hands.
5. When the right arm reaches its highest point, draw a circular arc on the right side of the body, while the left arm arm reaches upward, and the right hand reaches its highest point.
6. Connect with the previous action, the right arm drops onto the abdomen in a palm-up-hand position, and the left arm wraps around to the chest, in a ball-holding posture with the palms facing each other, forming a group of eight sets, one left and one right.
Action Points
1. When action 2 turns the waist to the side, it should twist the waist without twisting the hips, the waist below should try to remain still, only twisting the waist.
2. When action 4 turns the waist from the side to the midline, it should use the force from the feet to slowly stretch the waist.
3. When action 4 turns the hand upward, the left and right hands should move up and down with great force, each movement with each press to stretch the meridians.
4. When lifting up, inhale, and when lowering the arm, when switching to the right form, exhale, and right is the same as left.
Explanation of Efficacy
According to traditional Chinese medicine theory, the spleen and stomach are the main digestive organs. The spleen governs blood, mainly responsible for transforming and digesting food, and the stomach governs receiving and ripening food. The energy of the spleen is upward in order, and the energy of the stomach is downward in harmony, and the two meridians are linked and belong to each other. The Taiyin meridians of the feet mainly run in the chest and abdomen, which are the external reaction lines of the spleen. By repeatedly performing 'single lift' movements to guide the spleen meridian, repeatedly stimulating the spleen meridian, and clearing the meridians. Simultaneously, repeatedly massaging the abdomen and the stomach meridian also plays a massaging and adjusting role.
Supervised by the National Health Commission of Traditional Chinese Medicine
Organized by the Chinese Academy of Traditional Chinese Medicine, Pharmacy Institute
Traditional Chinese Medicine Knowledge Health and Wellness Information
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Please use medicines mentioned in this article under the guidance of a doctor.
Article Author: Qie Qingyun
Article Editor: Jie Geng
Submission Email: [email protected]
