Ba Duan Jin qigong
(Eight section exercises)

Ba Duan Jin, also known as the "Eight Pieces of Brocade," is a traditional Chinese qigong practice that has been in use for over 1,000 years. Ba Duan Jin is a set of traditional Chinese health qigong exercises that consist of eight gentle movements designed to improve physical health, mental well-being, and spiritual cultivation. Ba Duan Jin is a popular qigong practice that is suitable for people of all ages and fitness levels. The primary objective of Ba Duan Jin is to enhance the overall health and well-being of practitioners by promoting the smooth flow of Qi (life energy) throughout the body. The practice is often performed in the morning or evening as a way to promote relaxation and improve overall health and well-being.

HISTORY

A Han Dynasty (206BC – AD220) brocade painting named Illustration of Qi Conduction was unearthed in the 1970s from a senior official’s tomb in the central China city of Changsha. It shows four body and limb movements which are very similar to the following in the modern Ba Duan Jin exercises – “Posing as an Archer Shooting Both Left- and Right-handed,” “Holding One Arm Aloft to Regulate the Functions of the Spleen and Stomach,” “Moving the Hands down the Back and Legs, and Touching the Feet to Strengthen the Kidneys,” and “Raising and Lowering the Heels to Cure Diseases.” Similar illustrations can also be found in a book On Caring for the Health of the Mind and Prolonging the Life Span written by Tao Hongjing of the Southern and Northern Dynasties (420 – 589).

Benefits

Ba Duan Jin has gained worldwide recognition as an effective exercise system for improving health and preventing diseases. It is published by the Chinese Health Qigong Association, Additionally, over 450 scientific studies have been conducted to investigate its health benefits and effectiveness.

Practicing Ba Duan Jin on a regular basis has numerous benefits, such as:

• Increasing flexibility and strengthening muscles, bones, and joints

• Boosting the immune system and improving respiratory function

• Reducing stress, anxiety, and depression

• Regulating blood pressure, blood sugar levels, and cholesterol.

• Improving sleep quality, including reducing difficulties in getting asleep and reducing daytime sleepiness

• Reducing fatigue and improving the quality of life for patients with cancer, musculoskeletal pain, and chronic illnesses

• Improving cognition, executive function, and slowing down age-related cognitive deterioration

• Alleviating various types of mental illnesses, increasing patients' social competence, and enhancing emotional regulation

mindfulness and mental relaxation

Ba Duan Jin practice is a natural combination of movement, breathing and mindfulness. A relaxed mind eliminates psychological and physiological stresses. A relaxed body tones muscles, joints and organs. Over time, practitioners of Ba Duan Jin can achieve this two-fold relaxation, from the inside to the outside, to get one’s body, breath and mind free of restraint. A peaceful mind and a calm mood flow from total concentration on the exercise without distraction.

Read about benefits of Ba Duan Jin on our BENEFITS page

Yi Jin Jing (Tendon Muscle Strengthening Exercises)

The objective of Yi Jin Jing health qigong is to improve physical and mental health by combining physical postures, breathing techniques, and mental focus. The name "Yi Jin Jing" (易筋经) can be translated to mean "Muscle Tendon Change Classic" or "Muscle Tendon Transforming Qigong". "Yi" (易) means "change" or "transform", "Jin" (筋) means "muscles and tendons", and "Jing" (经) means "classic" or "scripture".

The name refers to the goal of the exercise, which is to strengthen and transform the muscles and tendons of the body through the practice of the postures, movements, and breathing techniques. The qigong is believed to be particularly effective in improving the strength and flexibility of the muscles and tendons, which can help prevent injury and promote overall health and well-being.

History

Yi Jin Jing was created over 1,500 years ago in China by the legendary monk Bodhidharma, who was also known as Da Mo. The exercise was developed to help his disciples improve their physical and mental health as well as their martial arts skills.

In addition to its traditional form, a modern version of Yi Jin Jing health qigong was designed by Wuhan Sports University in the 1980s and was later published by the Chinese Health Qigong Association in 2008. This modern version incorporates traditional postures and movements of Yi Jin Jing with modern sports science principles, making it more accessible and easier to learn for modern practitioners.

The modern form consists of 12 movements, each with a specific focus on stretching and strengthening different parts of the body, including the spine, shoulders, legs, and arms. The movements are performed in a slow, flowing manner, synchronized with deep breathing and mental focus.

Like the traditional form, the modern version of Yi Jin Jing health qigong is also recognized as an official form of qigong by the Chinese Health Qigong Association and is widely practiced in China and around the world. Its benefits are similar to those of the traditional form, including improved physical and mental health, reduced stress and anxiety, and increased energy levels.

Benefits

Practicing Yi Jin Jing health qigong is believed to provide several benefits, including improved flexibility, strength, balance, coordination, relaxation, and overall health. It is also said to reduce stress and anxiety, enhance mental clarity and focus, and boost energy levels.

Yi Jin Jing health qigong is recognized as an official form of qigong by the Chinese Health Qigong Association and is widely practiced in China and around the world. Additionally, several studies have been conducted on the benefits of practicing Yi Jin Jing, supporting its effectiveness in improving physical and mental health.

Overall, Yi Jin Jing health qigong, both in its traditional and modern forms, is a highly respected and effective practice for promoting overall health and well-being, with a rich history and strong support from the Chinese Health Qigong Association and practitioners worldwide..

Wu Qin Xi (Five Animals frolic)

Wu Qin Xi Health Qigong is a type of Chinese health exercise that combines physical movement, breathing techniques, and meditation to promote physical health and mental well-being. The name Wu Qin Xi (五禽戏) can be translated to "Five Animal Play" or "Five Animal Frolics".

• Wu (五) means "five"

• Qin (禽) means "bird" or "animal"

• Xi (戏) means "play" or "frolic"

The name reflects that the exercises are inspired by the movements of five different animals: the tiger, deer, bear, monkey, and crane. Each animal movement has its own unique characteristics and is designed to mimic the natural movements of the animal. By practicing these movements, practitioners aim to improve their physical health and mental well-being by cultivating their Qi (energy) and promoting the free flow of Qi throughout the body.

History

Wu Qin Xi has a long history in China and was created during the Eastern Han Dynasty (25-220 AD) by Hua Tuo, a famous physician and surgeon of that time. The exercises were inspired by the movements of five animals: the tiger, deer, bear, monkey, and crane. The movements were designed to mimic the natural movements of these animals to strengthen the body and stimulate the flow of Qi.

The modern form of Wu Qin Xi Health Qigong was developed by a team of experts in collaboration with the Chinese Health Qigong Association in the 1990s. This team of experts included Qigong masters, sports scientists, and medical professionals. The team aimed to create a standardized form of Wu Qin Xi that would be suitable for modern society and accessible to people of all ages and fitness levels. The modern form consists of 10 movements, each representing the characteristics and movements of one of the five animals. The form has been widely promoted by the Chinese government and has become popular both in China and internationally as a way to promote health and well-being.

Benefits

Wu Qin Xi Health Qigong has been shown to have many health benefits, including improving physical fitness, flexibility, and balance, enhancing cardiovascular and respiratory function, reducing stress and anxiety, and promoting mental well-being. It has also been shown to be beneficial in the prevention and treatment of chronic diseases such as hypertension, diabetes, and osteoporosis.

Wu Qin Xi Health Qigong is recognized by the Chinese Health Qigong Association and has been widely promoted in China and around the world. The Chinese government has supported the practice of Health Qigong as a way to promote public health and prevent disease. It has been introduced into the national health education curriculum in China and has been taught in schools, universities, and community centres throughout the country. It is a low-impact exercise that can be practiced by people of all ages and fitness levels. The popularity of Wu Qin Xi Health Qigong continues to grow as more people discover its many benefits for health and well-being.

Liu Zi Jue (Six Healing Sounds)

Liu Zi Jue (六字诀) is a traditional form of Chinese Qigong that involves six different breathing exercises, each associated with a specific sound and bodily movement. Its objective is to improve health and wellbeing by promoting the circulation of Qi (energy) throughout the body, calming the mind, and strengthening the respiratory system.

The name "Liu Zi Jue" (六字诀) translates to "Six Healing Sounds" in English. "Liu" (六) means "six", "Zi" (字) means "words" or "sounds", and "Jue" (诀) means "technique" or "formula". The name refers to the six different sounds that are produced during the practice of Liu Zi Jue, each of which is believed to correspond to a different organ in the body and have specific healing properties.

The six different sounds produced during the practice of Liu Zi Jue correspond to the six organs of the body, according to traditional Chinese medicine. Each organ is associated with a specific sound, which is believed to help regulate the Qi flow in that organ, as well as the related meridian and other related physiological functions. The six sounds and their associated organs are:

1. Xu (pronounced "shee") - The liver sound. It is believed to help regulate the liver and promote the smooth flow of Qi throughout the body.

2. He (pronounced "huh") - The heart sound. It is believed to help regulate the heart and promote calmness and emotional balance.

3. Hu (pronounced "hoo") - The spleen sound. It is believed to help regulate the spleen and promote digestion and metabolism.

4. Si (pronounced "suh") - The lung sound. It is believed to help regulate the lungs and promote respiratory health.

5. Chui (pronounced "chway") - The kidney sound. It is believed to help regulate the kidneys and promote vitality and longevity.

6. Xi (pronounced "see") - The triple burner sound. It is believed to help regulate the triple burner, which is a concept in traditional Chinese medicine that refers to the organs and systems involved in digestion, metabolism, and waste elimination.

The practice of Liu Zi Jue involves producing these sounds while performing specific movements, which are designed to facilitate the flow of Qi throughout the body. By regulating the Qi flow in the different organs and meridians, Liu Zi Jue is believed to promote overall health and wellbeing, and help prevent or alleviate a variety of health conditions.

History

Liu Zi Jue has a long history in China and is believed to have originated during the Han Dynasty (206 BCE-220 CE). It has been passed down from generation to generation and is still widely practiced today as a form of health and wellness exercise.

The modern form of Liu Zi Jue was created through collaboration with the Chinese Health Qigong Association. This updated version was designed to preserve the traditional principles and benefits of the practice while making it more accessible to modern practitioners.

The modern Liu Zi Jue consists of six different exercises, each associated with a specific sound and movement, which are practiced in a specific sequence. The movements are designed to be gentle and flowing, and the sounds are produced in a specific way to promote the circulation of Qi throughout the body.

The modern form of Liu Zi Jue has gained significant popularity in China and is now practiced by millions of people worldwide. It has also been recognized by the Chinese government as an effective form of health and wellness exercise, and has been included in the national health qigong competition.

Benefits

Liu Zi Jue has been shown to provide a variety of health benefits, including improving lung function, reducing stress and anxiety, boosting the immune system, and improving overall physical and mental health. It is also relatively easy to learn and can be practiced by people of all ages and fitness levels.

Liu Zi Jue has gained widespread support in China and has been recognized as an effective form of health and wellness exercise by the Chinese government. It has also gained popularity in other parts of the world, with many people practicing it as a way to improve their overall health and wellbeing. There is ongoing research into the health benefits of Liu Zi Jue, with some studies showing promising results.

Overall, Liu Zi Jue provides an accessible and effective way to practice this ancient form of qigong and improve one's overall health and wellbeing.

Taichi Yang Chen Zhang
(Taichi Stick)

The movements of Taichi Yang Chen Zhang Qigong are slow, fluid, and rhythmic, with a focus on promoting relaxation, balance, and coordination. The objective of Taichi Yang Chen Zhang Qigong, or Taichi Stick qigong, is to improve physical, mental and emotional well-being through a series of slow, flowing movements, deep breathing, and meditation. The movements are designed to work together to promote the free flow of qi, or energy, throughout the body, while also increasing strength, flexibility, and overall physical health.

History

Taichi Yang Chen Zhang Qigong was created in the 1980s by Master Wang Yen-nien, who combined principles of traditional Chinese medicine, qigong, and Taichi to develop a system of movements that promote balance, flexibility, and relaxation.

Benefits

Practicing Taichi Yang Chen Zhang Qigong has been associated with numerous health benefits, including reduced stress and anxiety, improved balance and flexibility, increased energy levels, and enhanced immune function. It has also been used to help manage chronic conditions such as arthritis, hypertension, and diabetes.

Taichi Yang Chen Zhang Qigong has gained popularity worldwide and is supported by numerous studies that have documented its health benefits. Many healthcare providers also recommend Taichi Yang Chen Zhang Qigong as a complementary therapy for various health conditions. Additionally, there are many resources available, including instructional videos and classes, to support individuals in learning and practicing this form of qigong.

Overall, the movements in Taichi Yang Chen Zhang Qigong are designed to promote physical, mental, and emotional well-being by integrating movement, breath, and mindfulness. With regular practice, practitioners can experience improved balance, flexibility, strength, and overall health.

Da Wu (the Dance)

Da Wu is a type of qigong, a traditional Chinese practice that combines physical movements, breathing techniques, and meditation to promote health and wellbeing. The objective of Da Wu is to promote the circulation of qi (life force energy) in the body and cultivate a state of mental and physical balance.

History

the graceful joint-relaxing dance-like exercises of Da Wu. Originating from the Tang Yao Period (about 4,000 years ago) and recorded in ancient documents, Da Wu lays stress on flexing movements and the rotation of joints throughout the body to help improve health, wellbeing and promote longevity.

Da Wu uses limb movements, breath and concentration of the mind to regulate the inner organs, promote the circulation of the blood, replenish vital energy, recover from illness, and promote fitness.

Benefits

The practice of Da Wu has been associated with a wide range of health benefits, including:

• Improved circulation

• Reduced stress and anxiety

• Increased flexibility and range of motion

• Improved balance and coordination

• Boosted immune function

• Reduced inflammation

• Enhanced mental clarity and focus

There is growing scientific evidence to support the health benefits of qigong, including Da Wu. Several studies have shown that regular practice of qigong can improve cardiovascular health, reduce symptoms of depression and anxiety, and enhance immune function. Additionally, many practitioners of Da Wu and other forms of qigong report significant improvements in their overall health and wellbeing.