Eight Section Brocade (Ba Duan Jin)

*Remember each one practiced 4 times in class, then 8 times on your own.

*Remember the theme of “Archery” to remember movements

1. Push the sky (check the weather)

2. Pull the bow and shoot arrow (shoot arrow)

3. Open arms up and down (stretch arms)

4. Twist left and right ( sweep ground )

5. Lean side to side (check ground )

6. Bend down (put straw in diamond sack)

7. Push out fist (punch thieves )

8. Bounce heels (pounce thieves)

1. Push up to the sky to open the Triple Energizer Meridian

This move is said to stimulate the “Triple Burner” meridian (Sanjiao). Upper Burner is heart and lungs, middle is stomach and spleen, lower is liver and kidneys. It consists of an upward movement of the hands, which are loosely joined and travel up the center of the body. Pay attention to 4rth finger.

1. Set feet shoulder width apart, Bend knees slightly as you lift up palms inward facing toward chin as you breath in,
2. then rotate palm facing forward ,as you straighten legs breathing out and follow rotation pushing up hands to sky and hold for three seconds.
3. Pull down both hands from outside downward low away from body as you slightly bend knee, and return arms to side as you straighten legs.
4. Repeat 8x , then begin closing posture to gather energy in by bringing feet together shoulder width, as you separate arms out to side palm up to shoulder height then bring arms back down palm facing downward to resting position.

2. Pull bow and shoot arrow to open the lung meridian channel in Horse stance

While in a lower horse stance, the practitioner imitates the action of drawing a bow to either side. It is said to exercise the waist area, focusing on the kidneys and spleen.

1. Separate feet and bend knees into horse stance (mabu), then hold hands in front of your chest as they cross each other, palms facing in as if holding a tree
2. Breath out as you Push Left arm out to the side with Index finger pushing up to sky with fingers curled slightly inward while opening the chest as right arm pulls to the right, chest level in a gentle fist as if pulling a bow.
3. Breath in as you bring Arms inward palms inward as hands cross, and breath out pushing Right arm out to the side with Index finger pushing up to sky with fingers curled slightly inward while opening the chest as left arm pulls to the right, chest level in a gentle fist as if pulling a bow.
4. Repeat 4x each side, then begin closing posture to gather energy in by bringing feet together shoulder width, as you separate arms out to side palm up to shoulder height then bring arms back down palm facing downward to resting position.

3. Open arms up and down to allow stomach and spleen energy flow

This resembles a version of the first piece with the hands pressing in opposite directions, one up and one down. A smooth motion in which the hands switch positions is the main action, and it is said to especially stimulate the stomach.

1. Feet shoulder width apart, Breath in and Lift up both hands palm up, fingertips facing each other to top of ribcage facing center line of body.
2. Breath out as you bring left hand upward, while right hand pushes downward.
3. Breath in as you lower the left hand downward slightly away from body and breath out as right hand moves upward to the sky in a spiral motion.

4. Twist left and right to open Conception and Governor Vessels

This is a stretch of the neck to the left and the right in an alternating fashion.

1. With arms resting at sides, feet shoulder width apart, bring Palm facing upward, and then begin to press downward just above the stomach, as you extend the torso and spine upward.
2. Open the hands to the sides, away from the body, as you turn the head to the left.
3. Turn head and hands back to the center, and let arms drop down relaxed at the side
4. Bring Palm facing upward, and then begin to press downward just above the stomach, as you extend the torso and spine upward.
5. Open the hands to the sides, away from the body, as you turn the head to the right.
6. Turn head and hands back to the center, and let arms drop down relaxed at the side
7. Repeat 4x each side, then begin closing posture to gather energy in by bringing feet together shoulder width, as you separate arms out to side palm up to shoulder height then bring arms back down palm facing downward to resting position.

5. Lean side to side to draw the water element from the kidney channel, putting out the heart’s burning worries

This is said to regulate the function of the heart and lungs. Its primary aim is to remove excess heat (or fire) (xin huo) from the heart. Xin huo is also associated with heart fire in traditional Chinese medicine. In performing this piece, the practitioner squats in a low horse stance, places the hands on thighs with the elbows facing out and twists to glance backwards on each side. Draw water from ground to cool the heart.

1. Squat into a horse stance to comfort level
2. Place hands on thighs with elbows facing out.
3. Shift weight diagonally to the right with head turned looking at left foot.
4. Shift weight diagonally to the left with head turned looking at right foot.
5. Repeat 4x each side, then begin closing posture to gather energy in by bringing feet together shoulder width, as you separate arms out to side palm up to shoulder height then bring arms back down palm facing downward to resting position.

6. Bend down and hold feet to strengthen kidney energy flow

This involves a stretch upwards followed by a forward bend and a holding of the toes.

1. Place hands on lower abdomen making a diamond shape with thumb on top.
2. Pull hands from front to rear placing to kidney area of lower back and bend slightly backward.
3. Bend down to comfort level, keeping head and neck straight looking forward, as hands begin to lower resting on side of legs downward to feet.
4. Circle hands around feet to inside of leg as you move upward to standing position with hands placed on lower abdomen making diamond shape at starting position.
5. Repeat 8x, then begin closing posture to gather energy in by bringing feet together shoulder width, as you separate arms out to side palm up to shoulder height then bring arms back down palm facing downward to resting position.

7. Push out fists in horseback riding stance to strengthen inner power in the dan tian.

This resembles the second piece, and is largely a punching movement either to the sides or forward while in horse stance. This, which is the most external of the pieces, is aimed at increasing general vitality and muscular strength. If horse back stance is to much, you may stand up.

1. Set in horseback stance, hold both hands into fist out to side of torso.
2. Begin by breathing in, then breath out as you push right hand out to punch in a rotating movement, keeping shoulder down and extending outward
3. Breath in while pulling fist back inward, then breath out as left hand pushes out in rotating movement .
4. Repeat 4x each side, then begin closing posture to gather energy in by bringing feet together shoulder width, as you separate arms out to side palm up to shoulder height then bring arms back down palm facing downward to resting position.

8. Bounce heels to vibrate torso and shake off all stress and illness heels together toes open 7X then shake 8 times to loosen body..

This is a push upward from the toes with a small rocking motion on landing. The gentle shaking vibrations of this piece is said to “smooth out” the qi after practice of the preceding seven pieces.

1. Bring feet together heel to heel, toes open to corner, begin to bend knees and bring hands palm up to chest.
2. Begin to straighten legs while press hands down in front, lifting up both heels
3. Gently drop down, vibrating torso
4. Repeat 7x side, shake torso and upper body 8x keeping feet down, then begin closing posture to gather energy in by bringing feet together shoulder width, as you separate arms out to side palm up to shoulder height then bring arms back down palm facing downward to resting position.