8 Section Brocade Chi Gong

Eight Section Brocade
Research by
Michael P. Garofalo
The Eight Pieces of Silk Brocade Qigong

The Eight Treasures Dao-yin
The Eight Silken Movements Ch'i Kung
Ba Duan Jin, Pa Tuan Chin, Pal Dan Gum, Pa Tuan Tsin, Ba Duan Gin Dao-yin - Qigong
A Qigong (Dao-yin) Form
A Taijiquan and Kung Fu Warm-up Standing Exercise Set
Menu Introduction Links Bibliography Quotations Chart

Online Videos
June 6, 2009
� Green Way Research, Valley Spirit Taijiquan, Red Bluff, California, 2009
By Michael P. Garofalo, All Rights Reserved.
Disclaimer
Eight Section Brocade Qigong
Introduction
Historical Background
The use of calisthenics, stretching, and breathing exercises to maintain good

health, fight disease, and enhance the quality of life is of great antiquity. This
type of physical activity has a long documented history in both India and China.
Artwork, medical manuals, folklore, treatises, scriptures and reports on the
subject go back over 2,500 years. Likewise, military physical conditioning
techniques, military codes of conduct, and training with military weapons (bow,
sword, staff, saber, knife, spear, etc.) are of comparable antiquity.
Over many centuries in China, traditional medical remedies (e.g., herbs,

massage, diet, heat, acupuncture, exercise routines, etc.) were combined with
esoteric and magical Daoist (Taoist) practices. In addition, trade and cultural
exchanges between India, Tibet and China transferred Buddhist theory and
practices, Tantra, Yoga, Dao-yin, medicinal herbs, medical techniques, and martial
arts training techniques between the three regions. Indeed, one might say that
hatha-vinyasa yoga is an Indian style of qigong, or that qigong is a Chinese style
of hatha-vinyasa yoga.
Daoism emphasizes the underlying unity of the individual and the cosmos,
living in harmony with the true Way or Dao (Tao), giving up petty viewpoints,
solitary retreats, avoiding violent interference with others, a simple natural
diet, natural and compassionate living, sharing with others, seeking insight into
"emptiness", seeking a higher understanding or enlightenment, living a healthy
lifestyle, storing and circulating energy (Qi, Chi, Prana), practicing meditation,
studying and working diligently, and seeking mystical insights. These methods and
practices were explored and adapted in China for thousands of years to help
maintain good health, to prevent and cure diseases, to restore vitality, to calm
the mind, and to enhance the spirit of the patient or practitioner. Seeking ways
to enjoy a long, healthy, energetic, ethical and enchanted life were, of course,
of widespread and perennial interest.
Interesting theories abound about the origin and development of the Eight
Section Brocade Qigong. It is likely that ancient dances, military drills and
exercises, shamanistic rituals, and Taoist practices were all sources for the
specific and formal movement routines of Dao-yin or Qigong. The ancient terms for
these types of Qigong or Chi Kung (energy/qi/breath training) fitness exercises
were Dao Yin (breathing and stretching) or Daoqi Yinti (guide the qi and stretch
the body). Literature that talks about such health and fitness exercise postures
or routines, with some movements quite similar to movements in the Eight Section
Brocade, goes back nearly 2,150 years. Let us now review some of that historical
development, in chronological order.
There was a wealthy King Ma who lived sometime around 160 BCE during the
Western Han Dynasty (206 BC - 24 AD). When King Ma died they placed many
documents in his tomb. In 1973, archeologists in China excavated the tomb of King
Ma. In King Ma's tomb at Mawangdui, on the outskirts of the city of Changsha in
Hunan Province, they discovered medical manuals, compilations, and a silk scroll
on which were drawn 44 humans in various poses or postures. Under each pose, or
Dao-yin diagram, was a caption with the name of an animal or the name of the
disease that the posture might help cure. A number of the postures in the Dao-yin
Tu closely resemble some in the Eight Section Brocade (The Wonders of Qigong,
1985, pp. 13-17).
Making beneficial exercises interesting and enjoyable has always been a

challenge to creative people. Hua T'o (110-207 CE) is one of the famous
physicians of the Han Dynasty. In The History of the Later Han, Hua T'o wrote:
"Man's body must have exercise, but it should never be done to the point of
exhaustion. By moving about briskly, digestion is improved, the blood vessels are
opened, and illnesses are prevented. It is like a used doorstep which never rots.
As far as Tao Yin (bending and stretching exercises) is concerned, we have the
bear's neck, the crane's twist, and swaying the waist and moving the joints to
promote long life. Now I have created the art called the Frolics of the Five
Animals: the Tiger, the Deer, the Bear, the Monkey, and the Crane. It
eliminates sickness, benefits the legs, and is also a form of Tao Yin. If you
feel out of sorts, just practice one of my Frolics. A gentle sweat will exude,
the complexion will become rosy; the body will feel light and you will want to
eat."
- From: Drawing Silk: A Training Manual for T'ai Chi, p. 6.
One tradition is that the Buddhist teacher, Bodhidharma (448-527 CE), a
famous Grand Master of Chan (Zen), introduced a set of 18 exercises to the
Buddhist monks at the Shaolin Temple. These are known as the "Eighteen Hands of
the Lohan." This Shaolin Lohan Qigong (i.e., the art of the breath of the
enlightened ones) "is an internal set of exercises for cultivating the "three
treasures" of qi (vital energy), jing (essence), and shen (spirit)," according to
Howard Choy. The Kung Fu master, Sifu Wong Kiew-Kit, referring to the Shaolin
Wahnam style, says "the first eight Lohan Hands are the same as the eight
exercises in a famous set of chi kung exercises called the Eight Pieces of
Brocade." There are numerous versions, seated and standing, of Bodhiidharma's
exercise sets - including the related "Tendon-Changing and Marrow-Washing" qigong
set. Some versions of the 18 Lohan (Luohan) Hands have up to four levels, and
scores of movement forms for qigong and martial purposes.
Professor Wang Jiafu has traced the history of Dao-yin fitness exercises, and
states "Books and diagrams about daoyin appeared in growing numbers in the Western
Jin Dynasty (266-316 AD). By the time of the Sui and Tang dynasties (581-907 AD)
daoyin had branched out into other forms of fitness exercises, such as the popular
baduanjin." (Wonders of Qigong, p.13).
The Qigong master and noted scholar, Kenneth Cohen, notes that the eight-
century Daoist treatise Xiu Zhen Shi Shu ("The Ten Treatises on Restoring the
Original
Vitality"), attributes the development of the Eight Section Brocade to one of the
legendary Eight Immortals of Chinese folklore, Chong Li-quan.
The qigong and Chinese scholar, Stuart Alve Olson, says the seated Eight
Section Brocade form was created by T'ao Hung-ching, a Taoist adept living in the
fifth century CE, and further developed by the Taoist sage Chen Tuan (Chen Hsi-yi,
Hsi-yi) living in the tenth century CE.
During the period of 800 - 1200 CE, variations of these exercises were done
in Wudang Mountain Daoist Temples for health and meditation purposes, and some
were used as warm up exercises by monks training at the Shaolin Temple in hard
style martial arts. One can also see some movements and postures in the Five
Animal Frolics that are comparable to the Eight Treasures. Longevity and fitness
instructors, and some doctors, throughout China prescribed specific exercises to
help prevent or heal injuries, improve health, or cure various illnesses, along
with the other curative methods of traditional Chinese medicine. Many of these
health exercise practices continue to this day, and the Eight Treasures are often
considered a Wai Dan medical qigong exercise set.
During the Southern Sung Dynasty in China (1177 - 1279 A.D.), the famous
General Yeuh Fei developed a set of twelve exercises that were used to train his
troops, and some contend that they were one source of an Eight Section Brocade
style. General Yeuh Fei is also credited with developing the Hsing I internal
martial arts style. At first, there were twelve movements in this exercise set,
all done in a vigorous manner, and done with the weight of military equipment on
the body.
In more recent centuries, eight of the exercises, done with far less speed
and force, became widely used as a warm-up exercise set in many soft style
internal martial arts (i.e., Taijiquan, Bagua, Hsing I), or in parts of other Chi
Kung (Qigong) practice routines; and, became widely known as the Eight Section
Brocade or Eight Treasures Exercises. The soft qigong style (Rou Gong) of the
Eight Section Brocade, emphasizing Daoist exercise methods and the aims of inner
qigong (Nei Gong), and general bodily and mental health benefits, is arguably the
most popular qigong exercise set now practiced all around the world.
"All Chi Kung exercises are intended to improve health, increase energy,
revitalize the body and mind, prevent or control disease, tone the internal
organs, improve balance, reduce stress, boost the immune system, remove toxins,
tone the muscles and tendons, uplift mood, contribute to longevity,
and provide an integrated mind-body practice leading towards enlightenment and
harmony with the Tao. Take some confidence in this promise, "Every person who
uses Qi cultivation methods consistently experiences some form of health
improvement and personal access to greater energy and power"
- Roger Jahnke, OMD, The Healing Promise of Qi, 2002, p. 31.
Learning the Eight Section Brocade
I have been taught this exercise set by six different taijiquan or qigong
instructors. Some instructors have done the eight movements very slowly, very
deliberately, only two times, and with a minimum of muscular effort. Some
teachers did the movements at a moderate pace, each movement was done 8 to 16
times, and the degree of exertion was moderate to demanding. Some encouraged low
horse stances, others used higher shoulder width stances. Some were precise about
repetitions, others not. There were slight to significant variations in the style
and form of the movements depending upon the speed with which they were done, in
the order of the movements, and in the breathing patterns. All but one instructor
taught us to do the movements in a standing position; thus, there is both a Wen or
slow, soft and seated style; and, a Wu or active, standing style of the Ba Duan
Jin. One instructor emphasized yin-yang balance, meditation, opening qi channels,
circulating the qi, visualizations, and other esoteric and arcane aspects of
Southern Complete Reality Taoism. The literature on the subject, and videotaped
lessons, also reflect the different styles, goals, intensity, and fitness
objectives used when performing this very popular chi kung set.
I enjoy doing the movements of the Eight Section Brocade at a moderate pace,
doing up to 6 repetitions of each movement, and using the breathing patterns and
the order of the movements as presented below. I use the set for warming up my
body before Taijiquan practice or during walking. I tend to do the set in a
relaxed and easy manner, and primarily for loosening and stretching.
Occasionally, I do the Eight Treasures very slowly, with emphasis placed on
breathing, energy movement and gathering, and for meditation, although I prefer
the Five Animal Frolics Qigong set or the Eight Dragons Qigong set. What is most
important is 1) doing the entire set once each day, and 2) using a pace and doing
a number of repetitions that are suitable to your current level of physical
conditioning and the overall state of your physical-mental-social health, 3)
reflecting on the power of "beliefs" and choosing them wisely, and 4) recognizing
the limitations of any exercise regime.
Considerable attention is given to concentrating, focusing the mind,

intention and gazing when doing the eight exercises. To facilitate concentration:
be deliberate, slow down the movements more, and follow a formal routine for doing
the movements. The literature on Qigong often repeats the idea of "Yi Guiding
Qi." The conscious, alert, and discerning mind is a Big Player here. Move with
intention. Imagine willing a movement and executing the movement precisely.
Imagine wielding a knife and cutting flesh exactly were you want to cut. Imagine
gently and carefully moving an infant. Imagine driving a motorcycle in bad road
conditions as if your life depended on every movement you make. Use whatever
mind-set you need to concentrate on the exercise movements. Be focused!! Pay
full attention to the movements while moving, knowing exactly where and how to
move, and where and when to stop on a dime. Learn how to move, store, and utilize
Qi (Life Energy) most effectively by the power of will, disciplined action,
logical processes, intentionality, accomplishing objectives, concentration,
visualization, mental focus, etc.
The Eight Section Brocade is one of scores of exercise sets in the large Chi
Kung (Qigong) family. "Ch'i" or "Qi" is the Chinese word for breath, energy,
vital force, air, or life power; and, there are different types of Ch'i. The
Sanskrit word 'Prana' and the Japanese word 'Ki' are very similar in meaning to
'Qi.' The word "Kung" or "Gong" implies a regular, systematic, intense, long
term, and dedicated training regiment. Therefore, "Ch'i Kung" or "Qigong" is a
long term training program to circulate, cultivate, regulate, enhance, and guide
vital internal energies to achieve health, vitality, and spiritual awareness.
Prior to the mid-20th Century, qigong was referred to as "Dao-yin."
In traditional Taoist practices, the teachers speak about the need to do this
exercise routine for a minimum of 100 days before any benefits become noticeable,
and before you decide to stop doing the exercise. The cultivation of the "Dan
Tien" or "Field of Elixir", like the cultivation of any garden or field, requires
work (Kung) over an extended period of time before the crop grows to harvest size.
The long term cultivation of the "Field of Elixir" demands that we continue these
qigong exercises for many years to assure longevity and to aim towards attaining
the special powers of a chen-jen or "realized being." The ancients Taoists said,
"Only after a hundred days of concentrated work is the light real;

Only then is it the fire of spirit.
To set up the Foundation requires a hundred days."
- The Secret of the Golden Flower, Translated by Thomas Cleary, p. 17, 49.
Some experts contend that the Eight Section Brocade is not a Qigong (Ch'i
Kung) exercise set. They argue that the eight movement set is a Shaolin martial
arts warm up and stretching exercise set. The movements can be done without the
mental (Mind=Yi) emphasis being placed on guiding and moving the Ch'i in the body,
unblocking Ch'i channels, circulating the Ch'i around the Microcosmic Orbit,
storing Ch'i, converting Ch'i to Jing, etc. Just move precisely, don't think a
lot. When the Eight Treasures movements are done at a faster pace or with more
muscular emphasis, it is not always possible to concentrate on Yi guiding Ch'i or
other facets of serious Ch'i Kung training. Nevertheless, many of the physical
and psychological benefits derived from using the Eight Treasures as a Ch'i Kung
exercise routine will also be obtained if the Eight Treasures are practiced daily
and solely as a martial arts warm up and stretching exercise set. If Ch'i is a
reality, it must function without our conscious attention; but, we cannot gain
additional benefit or advantage from Qi management arts (i.e., discovering,
gathering, circulating, purifying, directing, conserving, storing, transforming,
dissolving, or transmitting Qi [Jahnke 2002: 80]) in our martial arts practice or
health regimen without disciplined conscious attention.
Most people will enjoy and benefit greatly from doing the Eight Section
Brocade in a relaxed manner. The use of intense muscular contractions, excessive
stretching, or aggressive movements are counterproductive. Relax, breathe
naturally and fully, move slowly, sink into the earth, become like freely moving
water, be soft, be gentle. Don't be attached to your ordinary mind of free
associations, worries, and concerns - observe them and then release them into
nothingness. Free your mind of mundane concerns and cultivate calmness, inner
peace, and not thinking. Allow yourself to feel your body and take pleasure from
it during the movements.
Be fully aware of your surroundings through all of your senses. Listen to
your body. Relax and enjoy yourself. Cultivate a detached, open, and tranquil
consciousness. Unburden your body-mind of anxieties and tensions and fully relax.
All of these aims can be summarized by the term "Sung." Sung denotes relaxation,
alertness, looseness, openness, sensitivity, awareness, calmness, and a tranquil
mind.
There are many books, manuals, VHS and DVD instructional media, and UTube
videos that are available to help you to learn the Eight Section Brocade.
Millions of people practice Ba Duan Jin and could teach you to do the form in less
than an hour. I have also tried to provide you with some instructions for
learning the form, as well as related background information.
Many additional ideas, quotations, references, notes, and reflections

regarding the concepts and movements of the Eight Section Brocade Qigong and
stretching set are to be found below in the "Comments" section for each movement.
So, let us begin learning more about the Eight Section Brocade Qigong
movements.
My very best wishes to everyone for good health, increased vitality, and
mental and spiritual harmony along the Way,
Michael P. Garofalo
Valley Spirit Taijiquan

Red Bluff, California
September 2008
"Breathing in and out in various manners, spitting out the old and taking in the
new, walking like a
bear and stretching their neck like a bird to achieve longevity - this is what
such practitioners of
Dao-yin, cultivators of the body and all those searching for long life like
Ancestor Peng, enjoy."
Chuang-tzu, Chapter 15, circa 300 BCE.
Eight Section Brocade Menu

Starting and Resting Position
1. Pressing the Heavens with Two Hands
2. Drawing the Bow and Letting the Arrow Fly
3. Separating Heaven and Earth
4. Wise Owl Gazes Backward
5. Punching with Angry Gaze
6. Bouncing on the Toes
7. Big Bear Turns from Side to Side
8. Touching Toes then Bending Backwards
Ending Practice Options: Self Massage, Standing Meditation, Taiji, Silk

Reeling
Comments on the Sequence of Movements in the Eight Section Brocade
Starting and Resting Position: Wu Ji
Stand up straight.
Your feet should be close together - touching each other.
This aids in the improvement of balance; however, a stance with the feet
7"-15" apart may be more productive and efficient for many persons. The toes
should be pointed straight ahead.
Both feet should be flat on the floor.

Relax your body.
Stay balanced and centered.
Clear you mind and set aside the work and worries of the day.
Your face should seem happy, joyful, reflecting an "Inner Smile."
Smile! Refer to Mantak Chia's comments on the "Inner Smile."
Keep your head up and look forward.
Your eyes should be open, with a soft and wide angle focus.
Breathe in and out in a relaxed, easy, and regular manner.

Keep your lips parted slightly.
Your arms should hang down in a relaxed manner at your sides.
The palms of your hands should face your thighs.
Relax the shoulders and let them hang down.
Some recommend that you keep the tip of your tongue lightly touching the roof of
your mouth.
Breathe softly in through your nose and blow out softly through your mouth.
This posture is often called the "Wu Ji Posture" in Taijiquan. It is the

resting position, the position before any motion begins, a state of "grand
emptiness." It is the primordial condition - empty, free, motionless, without
qualities. It precedes the movement of Yin/Yang both logically and temporally.
The classics talk of Wu Ji giving birth to Tai Ji, emptiness transforming itself
into the manifold of cyclic dualities. Of course, our bodies are never completely
at rest: our hearts contract and relax, our blood moves up and down, we breath in
and out, our two feet and two arms help keep us in balance as we stand, our mind
may be calm and focused at the same time as billions of neurons are quite busy in
our brains creating that phenomenon we directly apprehend as consciousness. So,
the "Wu Ji" state of this posture is more symbolic, allegorical, or figuratively
interpreted. Students should note that this posture is very similar to the Yoga
posture of Tadasana - the Mountain Pose. We should stand like a Mountain: strong,
stable, unmoving, grand, still, aloof, above the mundane, powerful, accepting but
unbroken by the storms of ideas, emotions and worries.
Please also refer to my instructions for Wu Ji in the Zhan Zhuang (Standing

Like a Tree) webpage. The very best book on the power of Wuji qigong is by Jan
Diepersloot: Warriors of Stillness: Meditative Traditions in the Chinese Martial
Arts. Also refer to Diepersloot's Tao of Yiquan: The Method of Awareness in the
Martial Arts. Simply standing can have great benefit to body and mind.
When you see excellence, you should try to surpass it.

When you see the opposite, examine yourself.
- Lao Tzu
Return to the Main Index
1. Pressing the Heavens with Two Hands
Movement: Pressing the Sky with Two Hands

Supporting the Heavens
Assume the Starting Position.
Step out with your left leg to a shoulder width stance.

Keep your knees slightly bent, back straight, butt tucked in, hips tensed.
Slowly and gently raise your hands to your waist.
Your palms should be up, with your fingers slightly apart.
The fingers of each hand should point to each other, and be kept about 2 to 4
inches apart.
Movement Sequence A:
Raise both hands up until you reach your forehead.
Inhale as your raise your arms and relax your abdomen.
At your forehead, turn your hands so your palms face outward.
Press your arms upward and outwards in front or your body.
The arms should press out at a 20 to 45 degree angle from the body, do not press
the arms straight up.
Keep your wrists bent so your fingers point to each other.
Keep your fingers 2 to 4 inches apart.
Continue to inhale while relaxing your abdomen.
Gently stretch the whole body upward as the arms press upward.
Rise up slightly on your toes as your hands reach their maximum height.
When moving up imagine your internal energy (Chi) moving up from your waist, up
your spine, and into your head. Imagine the energy of the air, sky and the
Heavens filling your lungs and whole being.
Keep your head looking forward as your arms move up, keep a wide angle focus to
your eyes, and follow your hands with your eyes.
Stretch your arms up to the limit of your comfort zone, then begin the downward
cycle of the movement.
Turn the palms outward as you circle both arms out and down.
Begin to exhale as your arms move down.
Return your feet to a flat footed position.
Gently tighten your abdomen as your exhale.
When moving your hands down imagine moving energy from the Heavens and from your
head and lungs down the front of your body into your waist area - into the center
of your being in your Dan Tien or Field of Elixir (about three inches below and
behind your navel).
Keep your head looking forward as your arms move down, keep a wide angle focus to
your eyes, and follow your hands with your eyes. Keep both hands in your field of
vision as your hands move down.
When your arms reach your legs and your palms touch your thighs, begin to inhale,
slowly and gently raise your hands to your waist, palms up, fingers pointing
towards each other.
Inhale when moving up, exhale when moving down.
Repeat "Pressing the Sky" 2, 3, 6, 9, or 12 times. Whatever number of

repetitions are chosen for the first exercise should be duplicated in each of the
other exercises. I prefer 6 repetitions with a count of four to six seconds on
the inhale, and a count of four to six seconds on the exhale.
Return to the Resting "Wu Ji" Position

Lift and move your left foot back to the Wuji stance.
Feet together, knees slightly bent.
Relax and sink.
Breathe naturally a few times.
These are often called "cleansing breaths." Sometimes the arms are raised up in
front of the body to about chest height while breathing in through the nose, and
then the arms are lowered to the sides as one exhales through the mouth. Use as
many "cleansing breaths" as needed to help you relax, lower your heartbeat, and
compose yourself. Another transitional movement could be the Opening Hands and
Closing Hands (He Shou, Kai Shou) movement of the Sun 73 Form.
Again, this neutral, standing position is often referred to as Wu Ji - the place
before movement, an empty and free state of being, the fertile nothingness that
precedes Yin and Yang. Some Chi Kung enthusiasts stand in this position for many
minutes, doing nothing, bothering nobody, not interfering, minding their own
business (wu wei).
Demonstration by Mike Garofalo of Movement #1: Pressing Heaven with Two Hands
175Kb, Animated GIF.
Variations of the 1st Movement
a) Interlock the fingers.

Press the arms up from the forehead, and return down to the forehead.
When the arms move up, the palms turn out.
When the arms move down, the palms turn in.
Touch both thumbs to the forehead.
Breathe in when pressing up, breathe out when moving down.
Also called "Supporting Heaven" or "Holding up the Void."
b) Use Reverse Breathing (Taoist or Reverse breathing)

Breathe out when your arms are pressed upward/outward, breath in when your arms
return down.
When breathing in gently tighten your abdomen and expand your chest.
When breathing out expand your abdomen and sink the chest.
Do the movements very slowly when you begin Reverse Breathing techniques.
Note: It is best to begin with Regular breathing (Buddhist style): relax and
expand your abdomen as you inhale and slightly compress/tighten the abdomen as you
exhale. Breathe into your belly. Don't expand the chest very much.)
c) Do only two repetitions in a very slow and deliberate manner with little
muscular effort.
Keep your feet flat on the floor at all times during the movement.
d) The arm movements of this exercise can be done while seated or while walking.
e) Some emphasize lifting the elbows up, with the hands, so to speak, being just
along for the ride. This style lifts the scapula and shoulders up for a stretch,
and flexes the trapezes muscles more. I recommend keeping the shoulders down in
Movement #1.
f) Some begin the movements by stepping out with the right leg instead of the
left leg.
Having a Yang style taijiquan background, I generally open with the left leg
stepping to the right. Feet are parallel, toes facing forward.
g) Normally, qigong kung is done in a quiet, natural, outdoor, and uncluttered

setting. Silence is cultivated. However, sometimes, you might try doing chi kung
to some soft, melodic, ethereal music. Doing qigong outdoors in the early
morning, when it is not windy or bitter cold, is always recommended by qigong
teachers.
Health Benefits of the 1st Movement of the Eight Section Brocade:
Deep soft breathing helps to lower your heartbeat and blood pressure.
Stretching helps contribute to the relaxation of stiff and tense muscles.
Standing up straight helps realign the back muscles and the spine.
Many Chinese healers believe that this exercise helps regulate and improve the
heart, lungs, stomach, spleen, and liver. It stimulates the internal organs in
the upper trunk area. The Triple Warmer or Triple Burner (Sanjiao) refers to the
heart, lungs, and stomach.
A clear and peaceful mind reduces negative stress on the body.
Shoulders and triceps are exercised a little.
Bending the knees exercises the front thighs.
Disclaimer
Sat Chuen Hon, in his book Taoist Qigong, includes a movement sequence very
similar to "Press Heaven with Two Hands" and using the healing sound "Hey", and
considers these actions to be of great benefit to the health of the Triple Heater.
It should be noted that traditional Chinese medicine does not ascribe to the same
views on anatomy, physiology, or causation that are used in contemporary
scientific bio-medical theories. The "Spleen Organ" or "Heart Organ" in Chinese
medicine have functions and attributes of a different nature than we might
understand the heart or spleen in contemporary medicine. For an excellent
explanation of these concepts please read the book The Web That Has No Weaver:
Understanding Chinese Medicine, by Ted J. Kaptchuk, O.M.D..
References for the Names of the 1st Movement of the Eight Section Brocade
(See below for reference sources.)(See below for reference sources.)
Prop the Heaven to Improve the Functions of the Triple Warmers. (R1)
Supporting the Sky with Both Hands Regulates All Internal Organs. (R2)
Double Hands Hold up the Heavens to Regulate the Sanjiao (Triple Burner). (R3)
Scoop the Stream. (R4)
Holding up the Sky with both Hands to Regulate the San Chiu (Triple Warmer).
(R5)
Two Hands Reach Skyward to Balance the Triple Burner. (R6)
Pressing the Heavens with Two Hands. (R7)
Upholding Heaven with Both Hands. (R8)
Supporting Heaven, Support the Void. (R10)
Lifting the Sky. (R11)
Comments: Movement 1 of the Eight Section Brocade: Pressing to the Heavens

Observations, Notes, Quotations, Reflections, Questions and Answers
"In order for this to have any beneficial effect on your health, approaching it
with confidence, sincerity, and perseverance in practicing the exercises is very
important. Only with confidence can you develop sincerity and focus your mind
while exercising; only with sincerity can you persevere to practice and gain the
essence of the exercises; and only with perseverance can you get the beneficial
effects of the exercises and develop more interest in them."
By Jiawen Miao, Eight Section Brocade
Simple Fitness Exercises : Traditional Chinese Movements for Health &
Rejuvenation.
Each movement of the Eight Section Brocade has specific techniques for using your
eyes. Exercise your eyes in accordance with the instructions, e.g., following the
movements of your hands, looking off into the distance, looking upward, keeping a
wide angle focus of vision, etc. In some ways, these exercises are similar in
style to those developed by optometrists and vision improvement advocates such as
William H. Bates, Jacob Liberman, Martin Sussman, or Aldos Huxley. Learning to
use your eyes in new ways and exercising your eye muscles are thought to be of
benefit to your general well-being. Chi Kung and internal martial arts are seen
as intertwined; and acute, careful, alert and lively visual skills are essential
to self-defense and success
as a martial artist. Your safety is dependent upon seeing what is going on around
you, keeping your eyes out for trouble, keeping your eyes peeled, and seeing what
is coming up. Do not neglect this important dimension of the Eight Treasures.
More
Most Qigong and Taijiquan routines emphasize "Respecting the Curves of the Body."
Your neck, back, legs, and arms are all naturally curved or bent in a particular
direction. It is always best for any posture in Qigong or Taijiquan to respect
the natural curves. Legs should be slightly bent; don't lock your knees. Arms
should be slightly bent; don't lock your elbows. You should not move in ways that
bend or curve the body away from or counter to their natural curve or bend. To do
so is to risk hyperextension, dislocation, and painful injuries to your muscles,
ligaments, tendons, cartilage, joints, or bones. Whipping you neck backwards or
twisting your back backwards are extremely dangerous. Highly conditioned athletes
(e.g., dancers, gymnasts, acrobats, jumpers, divers, contortionists, etc.) might
be able to push the limits; but, ordinary folks, sensible people, need to be very
careful and use restraint when doing some qigong exercise movements and postures.
Many fitness instructors remind their students to "mainatin a neutral spine" to
avoid injury. This general caution applies to all the postures of the Eight
Section Brocade, and especially to some of the movements such as Touching the Toes
and Bending Backwards.
Generally, we begin a movement by lifting our left foot and moving it to the left.
We inhale as we lift the foot and exhale when the foot settles down into the
floor. Many taijiquan forms also begin with a step to the left.
The late Jane Hallander calls this movement "Holding the Moon (Peng Yue)" and
describes and explains the purpose of the movement in Tai Chi Chuan's Internal
Secrets, pp.16-17.
The word "Heavens' (tian) has a number of meanings, including the abode of our
ancestors, the cosmos, the universe of which we are part, a source of energy, and
the skies above. In part, the ideas of our civilization and our language do "hold
up" that which we know about the "Heavens" and our ideas of the world beyond; and,
in part, these realms are beyond our comprehension - beyond our grasp and holding
power.
In many ways this is just the delightful, restful, and natural movement of raising
the arms and stretching upwards. Some would say "nothing special" with a wink in
their eye. This is good!
2. Drawing the Bow and Letting the Arrow Fly

Movement: Pulling the Bow and Releasing the Arrow
Drawing the Bow and Shooting the Serpent
Assume the Starting "Wu Ji" Position.
Lift and step to the left with your left foot. Step out with your left
foot into a horse stance.
Point both feet forward and keep them flat on the floor.
The feet should be wider than shoulder width apart.
Bend the knees.
Keep your back straight and head up.
Gently raise your hands to your chest.

Cross your hands, left in front of right.
Extend your left arm out level with your chest. Hold your fingers
slightly bent as if your
fingers and hand are curled around a bow, holding he bow in your
left hand.
At the same time your left arm is extending outward, you lift your
right arm up to chest
height, your right arm bends at the elbow, your index and middle
finger bend, and
then your right arm moves out to the right keeping your elbow
bent. Imagine that you
are holding the string of a bow, fingers on the string and above
and below the arrow,
and then pulling on the bow string with your right arm.
Look to the left.
As you draw the bow and string apart breathe in deeply.
Aim the bow and arrow, and then release the fingers of the right hand
to let the arrow fly.
As you release the arrow, begin to slowly breathe out.
Relax.
The movement of the two arms should mimic the drawing of a bow string
and arrow,
aiming the arrow, and releasing the arrow. Coordinate the movement of
the arms
to match this image. Feel the tension in the bow and string as your
draw them
apart to fire the arrow. Aim the arrow at a target. Watch the arrow
fly to its target.
Concentrate on the target.
Breathe in while drawing the bow, and breathe out when releasing the
arrow and
repositioning the hands for the next shot.
Return arms downward in an arc and then back up the center of your
body.
Cross your arms in front of your chest, right hand in front of the
left hand.
Relax.
Your head should be facing forward.
Horse stance.
Extend your right arm out level with your chest. Hold your fingers
slightly bent as if your
fingers and hand are curled around a bow, holding he bow in your
right hand.
At the same time your right arm is moving outward, you lift your left
arm up to chest
height, your left arm bends at the elbow, your index and middle
finger bend, and
then your left arm moves out to the left keeping your elbow
bent. Imagine that you
are holding the string of a bow, left fingers on the string and
around the arrow, and
then pulling on the bow string with your left arm.
Look to the right.
As you draw the bow and string apart breathe in deeply.
Aim the bow and arrow, and release the fingers of the left hand to let
the arrow fly.
As you release the arrow, begin to slowly breathe out.
Repeat the movements to both the left and right sides, eight times to
each side,
so that you draw and fire eight arrows to the left side and eight
arrows to the
right side.
Return to Resting Position

Place your feet together.
Relax, sink, stay balanced.
Breathe naturally a few times.
Variations of the Movement
a) The fingers of the hand are held slightly open and in-line the
entire exercise.
The more you bend your knees and the lower you drop into the
horse stance,
the greater the demands on the thighs and the greater the
difficulty of
the exercise.
Sink lower in the horse stance after firing every 4 arrows.
b) The drawing of the bow can be done very slowly or deliberately, or

faster and
with more force. Always pause, concentrate, and aim before
firing.
Follow the arrow through the sky as it flies out from the bow.
Some circle the arms upward after each shot of the arrow.
c) Some hold the hand in a position with the index pointing out, the
thumb up,
and all the other fingers curled inward and touching the
palm. The hand
sort of looks like a play handgun. The index finger is
pointed at the target.
d) Generally, the arms are level with the shoulder and at a right
angle to the
hips. However, if your are imagining shooting an arrow a
great distance,
then the arm should be at a angle greater than 90� relative
to the hips. The arrow
must be aimed higher than the target when the target is at a
great distance
from the archer.
e) The number of arrows fired can vary: 2, 3, 5, 8, 16, 24, 36, etc.
f) The arm movements of this exercise may be done while seated or

while walking.
Refer to my notes in the Thirteen Treasures Walking Qigong.
Although most references for this exercise are to the act of shooting
eagles, hawks, or other
types of birds, this is not required. One could imagine aiming at and
letting an arrow fly to many
types of targets. A Buddhist might imagine targeting and striking at
one's individual faults,
shortcomings, and evil behaviors; or hitting the targets of wisdom or
enlightenment. A Taoist
might imagine targeting and striking at tension, interfering
behaviors, and gluttony; or hitting
the targets of health, energy, vitality, and longevity. A Confucian
might imagine targeting
and striking at selfishness, sloth, disrespect, greed and ignorance;
or hitting the targets of
social harmony, cooperation, civility, and propriety. In a similar
manner, a Christian might
want to aim at love and forgiveness, or a Moslem aim at universal
brotherhood and charity.
A hunter might imagine shooting all types of game animals; or, a
soldier imagine shooting
at an enemy in battle. What are the negative behaviors, attitudes,
and ideas that you wish to
eliminate? What are the positive goals, aims, or objectives that you
wish to target and hit
on the bull's-eye?
Health Benefits
Horse stances condition and strengthen the legs, knees, waist and back
muscles.
Shoulders, biceps and forearms are conditioned and strengthened.
Many Chinese healers believe that this exercise helps regulate and
improve the kidneys.
Balance and brain functions are improved by coordinated movements.
Stretching helps contribute to the relaxation of stiff and tense
muscles.
Standing up straight in a horse stance helps realign the back muscles
and the spine.
Increased heart rate and breathing rate provide some cardiovascular
benefit.
Useful imagery can have positive effects on mental functioning and
performance.
Using both sides of the body (mirroring in a movement form) can have
positive
effects on the structural alignment of the body and enhance
coordination.
Slow, deep and regular breathing positively effects mood, energy
levels,
and alertness; as well as improving the mechanical functioning of
the lungs.
Exercises the eye muscles.
Disclaimer
Sat Chuen Hon, in his book Taoist Qigong, includes a movement sequence
similar to "Drawing the Bow" and using the healing sound "Xi", and
considers these actions to be of great benefit to the health of the
Lungs.
References (See below for reference sources.)
Drawing the Bow to Kill a Vulture. (R1)

Drawing a Bow to Each Side Resembles Shooting an Eagle. (R2)
Open the Bow like Shooting a Hawk, Two Arms Strong and Firm to
Strengthen Kidneys and Waist. (R3)
The Shaolin Archer. (R4)
Drawing the Bow to the Left and Right as though Shooting a Bird.
(R5)
Open the Bow as Thought Shooting the Buzzard. (R6)
Drawing the Bow and Letting the Arrow Fly. (R7)
Drawing the Bow with Each Hand. (R8)
Shooting Arrows. (R11)
Comments: Opening the Bow and Letting the Arrow Fly
Observations, Notes, Quotations, Reflections, Questions and Answers
"This section can expand the chest, relieve functional disturbances of the lung-
qi, and limber up
arms and shoulders; prevent and treat diseases in the neck and shoulder, and
reduce pain in lower
back and leg."
- Baduanjin
Can anyone learn the Eight Section Brocade without the benefit of direct
instruction from a Ch'i Kung
instructor or master? I believe you can make very good progress on your own.
This form is not
very complex in terms of length, sequence or postures. In addition to the
instructions found on this
webpage, there are many fine books with detailed descriptions and illustrations
and there are a few
instructional videotapes on this subject produced by recognized experts with
decades of experience
in Qigong or Taijiquan internal arts. Workshops on the Eight Treasures are widely
available. Group
practice of this form brings a unique positive and healthy synergy, new insights,
the opportunity for
useful corrections to your movements from a qualified instructor, and the beauty
of the coordinated
movement of a group. Take advantage of some group practice if you can. Always be
open to ideas
on the topic and be ready and willing to learn from others. Cheng Man-ch'ing
speaks about how a
few persons used only books to learn T'ai Chi Ch'uan (a very difficult task), and
his remarks could
equally or more so apply to learning less complex Qigong forms on your own from
books, videotapes
or DVDs; he says,
"Some have asked me if it is really possible to master T'ai-chi ch'uan

relying solely on a book
and having no teacher. My answer s that this is a very good question.
Self study in T'ai-chi ch'uan
is indeed very difficult. Former masters stressed oral transmission and
personal instruction.
But when there is no alternative, and in order to benefit the greatest
number, one must not shrink
from the difficulties, but seek every possible means."
- Professor Cheng Man-ch'ing, Advanced T'ai Chi Form Instructions, Wile
1985 p.9.
No matter how you came to learn to do this form, in the end, your own practice in
the form is all that
really matters. You must personally experience the movements and the benefits of
the Eight Treasures,
and have your own body-mind grasp their essence - this is how you will really
"learn" the Eight Treasures.
Your solo practice is the primary and essential element of your progress. Without
your daily practice
and effort (Kung) at the Eight Treasures, on your own, true learning will never
occur. This is an
experiential, existential, inner movement art; and your real experiences, healthy
attitude, and increased
energy and vitality are the only real criteria of accomplishment.
Some days you will only have the energy to imagine pulling on the string of a
child's bow - a
five pound bow. On other days you will have the internal power and strong desire
to imagine
pulling on a massive 50 pound bow. Go with the flow! Recognize your energy
levels, and
use them in a practical and flexible manner.
"When condensing the internal power, it should be like the pulling of a bow; when
projecting the
internal power, it should be like the shooting of an arrow."
- Master Wu Yu-hsiang (1812 - 1880), Translation by Waysun Liao
I enjoy doing this exercise while walking. Be sure to AIM, look carefully at the
target, and imagine
watching the arrow fly to its target. While walking, you can aim at a variety of
targets, near or
far, to the side or to the front. Experiment! I do the standing version of the
Eight Treasures
outdoors in my garden or by the small pond. Many Chinese enjoy doing qigong in
parks or
other beautiful natural settings.
3. Separating Heaven and Earth

Starting Position
Movement
Lift and step your left foot out a shoulder width stance, feet
parallel, arms at sides, hands on thighs.
The right hand lifts up along your side and the palm faces down.
The left hand moves to the center of the waist, palm up.
Inhale deeply and completely as you turn your left hand over so
the palm faces your chest. Bring your left arm up so your hand
moves up the middle of your chest.
Slowly lift your right hand to your waist, palm facing down.
Inhale through your nose.
When you left hand reaches your eye level, turn your left palm out.
Begin to exhale through your mouth.
As you slowly and completely exhale, press your left arm upward and
forward,
as far as comfortable, palm facing up. At the same time, press
your
right arm down and slightly back as far as comfortable, palm facing
down.
Follow your left hand with your eyes. Keep your head facing
forward,
and don't bend your neck to look at your hand.
Gaze at your left hand.
Slowly begin to inhale as you move your left hand in a circular

manner out and
down. Follow the left hand with your eyes as it moves down. At
the same time,
while inhaling and moving you left arm out and down, bring your
right arm up
and out in a circular manner. Bring your right hand to your eye
level, palm
up. Bring your left hand to your waist level, palm down.
As you slowly and completely exhale, press your right arm upward
and forward,
as far as comfortable, palm facing up. At the same time, press
your
left arm down and slightly back as far as comfortable, palm facing
down.
Follow your right hand with your eyes. Keep your head facing
forward,
and don't bend your neck to look at your hand.
Gaze at your right hand.
Repeat the cycle, alternating from side to side, for 6 to 8

repetitions.
Exhale as you press up and out, inhale as your arms/hands circle
out and down.
After 3 or 4 repetitions to either side, then fix your gaze on your
lower hand
as you exhale.
Return you left foot back into the wuji stance.
a) Take a right bow stance with 70% of your weight in front right
leg and foot,
and 30% in the back left leg and foot.
Keep your head up and your back straight.
Place your right hand on your forehead, palm facing out.
Place your left hand in the small of your back, palm facing out.
Inhale.
Begin to exhale and press your right arm forward and upward, palm
facing out.
At the same time press your left arm backward and down, palm facing
out.
Look at your right hand as it moves up and out.
Stop the exhale as the arms reach their maximum extension.
Return your right hand to your forehead and left hand to the small of
your back. Inhale.
Repeat the movement 6 times.
Reverse stance to a left bow stance, left hand on forehead, palm

facing out.
Right hand on the small of the back, palm facing out. Inhale.
Press the left arm up and out, palm out.
Press the right arm back and down, palm out.
Exhale as you press both arms out.
Look at your left hand as it moves up and out.
Stop the exhale as the arms reach their maximum extension.
Return your left hand to your forehead and right hand to the small of
your back. Inhale.
Repeat the movement 6 times.
b) Instead of the arms circling out and down after pressing heaven
and earth, one arm
comes down the center of the body and the other arm moves up the
center of the body.
c) The arm movements of this exercise may be done while seated or

while walking.
Refer to my notes in the Thirteen Treasures Walking Qigong.
Health Benefits
Conditioning and stretching the arm, shoulder, back, and abdominal

muscles.
Opening up the chest for deeper breathing.
Many Chinese healers believe that this exercise helps regulate and
improve the spleen and stomach.
Rotating and bending the wrists are part of many spiral energy
techniques.
muscles.
Increased heart rate and breathing rate provide some cardiovascular
benefit.
positive
coordination.
Slow, deep and regular breathing positively effects mood, energy
levels,
and alertness; as well as improving the mechanical functioning of
the lungs.
Sat Chuen Hon, in his book Taoist Qigong, includes a movement sequence
similar to "Separating Heaven and Earth" and using the healing sound
"Fu", and
considers these actions to be of great benefit to the health of the
Spleen. Refer
also to Nan Bei Wushu � Chi Gung for more ideas on sounds and the ESB.
Raise Single Arm to Regulate the Functions of Spleen and Stomach.

(R1)
Holding Up a Single Hand Regulates the Spleen and Stomach. (R2)
Lift Singly: Spleen and Stomach Gain Peace and Harmony. (R3)
Press the Sky. (R4)
Lifting One Single Hand to Regulate the Spleen and Stomach. (R5)
Raise Each Arm to Regulate the Spleen. (R6)
Separating Heaven and Earth. (R7)
Raising the Hands One at a Time. (R8)
Plucking Stars. (R11)
Comments
This exercise reminds me of "The White Crane Cools its Wings" in the traditional
Yang Family style Tai Chi Chuan long form. In that movement, all the bodyweight
is
on the back leg and the front leg is in an toe stance. It is a kind of
separating,
or splitting motion, with one arm moving in one direction and the other arm in the
opposite
direction. Also, in the movement "Parting the Wild Horse's Mane" or "Wild Horse
Ruffles
Its Mane," the arms move in opposite directions in a splitting motion.
The first three movements of the Eight Section Brocade all open and stretch the
chest and
abdominal muscles (Pectoralis major, Serratus anterior, Obliquus externus
abdominis, Teres major,
Latissimus dorsi, etc.) as well as the shoulders and upper arms to some extent.
The ribcage area
(Scapula, Costa, Intercostal muscles, Rectus abdominis, Obliquus externus
abdominis, etc) are given
a gentle workout. Combined with the deep breathing patterns, these movements help
the lungs take
in and expel a larger volume of air than normal. Most people find this to be
pleasurable, energizing,
and revitalizing.
If, when doing any exercise, a person experiences pain, dizziness, uneasiness, or
real discomfort,
they should stop. Every beginner should stay within their comfort zone, don't
over stretch, and don't try
to imitate a fellow student or the teacher and go beyond their physical limits and
abilities. Be
reasonable and kind to yourself. Take your time, advance slowly, be careful, and
remain injury free.
Sometimes, an old or new injury, or joint disease, will limit your range of
motion. Stay within your
comfort zone. Exercise daily, and be patient.
This movement "Separating Heaven and Earth" is called "Plucking Stars" in 18 Lohan
Hands Qigong.
Why just "eight" movements and not 13 movements or 6 movements? The influence of
the ancient
Chinese book called the I Ching (The Book of Changes) on Chinese culture,
philosophy, and fortune
telling is extremely important. The 8 basic Trigrams are combined in various ways
to make up the
64 hexagrams used in the I Ching. It was a natural temptation and tricky
challenge to fit the elements
of a qigong exercise drill into some pattern of eight, and then link them to the
symbolism of the I Ching
Trigrams. The Shaolin and Chan Chinese Buddhists have the Noble Eightfold Way.
Taijiquan has
a set of postures known as the Eight Gates. The Indian Yogins of the Raja Yoga
tradition of Patanjali
(200 CE.) have the Eight Limbs of the Yoga Path (Ashtanga) . The symbolism of the
number "eight" in
Chinese culture parallels the popularity of the symbolism of the number "four" in
the European culture.
Stuart A. Olson says "Over the course of China's history, these eight images
developed into an entire
system of divination and philosophy. Other than the Five Activities (wu hsing)
theories, nothing has
been more important to the early Chinese mind than the Eight Diagrams. If a
philosophy, health
practice, martial art, or medical theory cannot be equated with or validated by
the Eight Diagrams
or Five Activities, it really has little worth in the Chinese mind." (Qigong
Teachings of a Taoist
Immortal, p. 36).
"For optimal health, we need body and spirit, exercise and meditation, awareness
of the
inner world and the outer. In other words, health requires balance and
moderation. The goal
of qigong may be summarized as xing ming shuang xiu, "spirit and body equally
refined and
cultivated." Cultivate your whole being, as you would cultivate a garden - with
attention,
care, and even love."
- Ken Cohen, Essential Qigong, 2005, p. 2
4. The Wise Owl Gazes Backward
The Wise Owl Gazes Backward

Snowy Owl
John James Audubon
The Birds of America, 1827
Starting Position - Wu Ji, Tadasana
Movement
Left and step with left foot and place your feet at a shoulder's width
apart.
Look straight ahead and gaze at some distant point.
Hands at hips with your palms facing down. Press down with palms.
Stand up straight. Relax. Lift your head up, chin tucked in a bit.
Smile.
Hips and butt are tucked in, sealing the pelvic floor.
Don't move your shoulders or back much during the exercise.
Inhale slowly.
Slowly and gently turn your head to the left side.
Look behind you as far as you can; turn your eyes to the far left.
Gaze into the distance behind you at some point on the ground.
Exhale slowly as you look behind you.
After you have completely exhaled, then
begin to slowly inhale, and return your head slowly and gently
to the front.
Slowly and gently turn your head to the right side.

Continue to slowly inhale as you turn your head to the right.
Look behind you as far as you can; turn your eyes to the far right.
Gaze into the distance behind you at some point on the ground.
Exhale slowly as you look behind you.
After you have completely exhaled, then
begin to slowly inhale, and return your head slowly and gently
to the front.
Repeat the movement, gazing to the front, left rear, and right rear, 8
times.
As you warm up your neck muscles, turn a little farther to side and
back.
Be gentle with yourself, move very slowly.
Be sure to gaze as far backward and downward as possible when
looking to the back.
Breath naturally, easily, slowly.
Inhale slowly as you move your head from side to side.
Exhale slowly as you look backward.
Imagine yourself as a wise old owl turning his head from side to side.
Imagine having the
powers of distant vision and night vision of some birds of prey.
Return you left foot back into a wuji stance.
a) Hold your arms up at shoulder height, elbows bent, and palms

facing forward.
Slowly turn your torso at the waist to the left and move your left arm
to the back. Turn your head
to the left and look backward. Keep your feet at shoulder width.
Turn your neck to the side
and back as you turn your waist. Repeat the movement to the other
side. Move slowly
and gently! Do not make this into the dangerous and vigorous
calisthenics exercise called "The
Windmill." Gently stretch the waist, back and neck. Repeat 6 to 8
times on each side.
b) Lift your arms and place your palms together at shoulder width
height. Extend your left leg
forward as you move your left arm backward. Place your left toe on
the ground at a
comfortable distance in front to maintain your balance. Turn your
torso to the left side
and backward. Look at your left hand behind you. The right arm
should remain in front
at shoulder height. When the arms are extended the hands should be
open, all the fingers
spread wide apart, the fingers pointing up, and the wrist flexed, and
forearm tensed -
"willow leaf palm." Stay balanced. Return the left arm back to the
front, and look at both
hands in front. When the hands come to the front, only the thumb and
pointer finger
should touch, forming a triangle with the two hands. Move the left
leg back to a shoulder
width stance. Keep the weight more in the back leg.
Extend your right leg forward as you move your right arm backward.
Place your right
toe on the ground at a comfortable distance in front to maintain your
balance.
Turn your torso to the right side and backward. Look at your right
hand behind you. The left
arm should remain in front at shoulder height. Hands should be in the
"willow leaf palm" or
"starfish" hand position - fingers spread wide, tensed, and pointing
upwards. Relax - Soong!
Stay balanced. Return the right arm back to the front, place both
hands together in a triangle
mudra (hand sign), and look at both hands in front. Move your right
leg back to a shoulder
width stance. Keep the weight more in the back leg. Repeat 6 to 8
times on each side.
Compare this movement variation with the "Topple Mountain Range with
Palm" movement
in the Luohan Qigong system taught by Dr. Gaspar Garcia.
This variation is one of my favorites and I often add this to the ESB
set or use this to replace
ESB exercise 3. This variation requires considerable balance,
gracefulness, and poise.
Basically, it is a spinal twisting movement, and students of Hatha
yoga have "spinal twists"
in standing, seating, and prone versions.
c) This movement can be done quite easily when walking. Turn your
head from side to side
and gaze backward. Allow you arms to swing naturally as you walk
forward. Keep your
torso facing forward; only turn your head from side to side and look
backward.
d) This movement can be done while seated. Move slowly! Move

gently.
e) Place your right hand behind your head. Keep your right elbow
up. Gently hold your head.
Turn your head to the left and look backward. Exhale as you turn
your head and look
backward. Lift your right elbow up slightly as you inhale and as you
move your head forward.
Inhale as you turn your head forward. Do 6 to 8 eight repetitions.
Reverse hands and to 6 to 8 eight repetitions looking to the right
side with left elbow up.
Health Benefits
Exercises the neck muscles.

Exercises the eye muscles.
muscles.
positive
coordination.
Slow, deep and regular breathing brings extra oxygen into your blood.
Disclaimer.
Turn Head to Look Back to Allay Five Strains and Seven Impairments.
(R1)
Looking Back like a Cow Gazing at the Moon. (R2)
Thrust out the Chest and Twist the Neck to take a Good Look to the
Rear.
The Five Weaknesses and Seven Injuries will be Gone. (R3)
Eye of the Tiger. (R4)
Looking Backward to Get Rid of Weary and Injurious Feelings. (R5)
Looking Behind to Cure Fatigue and Distress. (R6)
The Wise Owl Gazes Backward. (R7)
Turning the Head and Looking Behind. (R8)
Shake the Heavenly Pillar. (R10)
Turning Head. (R11)
Comments
Persons with neck ailments should be very careful when doing this movement. Turn
very little!!
Move very slowly. Take your time, don't rush, be patient. Do not bend your head
backward towards
your back - this hyper extends the neck and puts stress on the vertebrate in the
neck. Keep your
head up straight, chin slightly down and just turn your head from side to side.
"Gently Shake the Heavenly Pillar means to crick and move the neck. Properly, the
neck is cricked to the
left and right sides along with a gazing procedure. The two shoulders are followed
by the gaze when swaying.
The left and right sides are counted separately, with each side being performed
twenty-four times, and
collectively forty-eight times. This cricking of the neck, swaying of the
shoulders, and gazing in accordance
with the movements in effect remove the fire of the heart and eliminate any
invasions or disturbances of
external malignant spirits." Master Li Ching-yun, Translated by Stuart A. Olson.
Really turn the eyes to the side as you look down and backwards. Exercise the
eyes!
"Referring to the seven factors causing impairments by overstrain, viz., [1]

overfeeding that impairs the
spleen; [2] fury that causes adverse flow of Qi and impairs the liver; [3] forced
overloading or prolonged
sitting in damp places that injures the kidneys; [4] cold weather or drinking cold
beverages that injures
the lungs; [5] sorrow and anxiety that injure the heart; [6] wind and rain, cold
and summer-heat that impair
the constitution; and [7] great shock and intemperance that impair mentality."
- Ancient Way to Keep Fit, compiled by Zong Wu and Li Mao, 1992, p. 113. -
Regarding "Turn Head
to Look Back to Allay five Strains and Seven Impairments."
5. Punching with Angry Gaze
Starting Position
Movement
Step out to the left into a horse stance: feet pointing forward,
feet at more than shoulder
width, knees bent, back straight, head up, eyes looking
forward, shoulders relaxed.
Hips are raised, butt tucked, and lower back strong.
Arms are positioned at the waist. Hands are held in a soft and
relaxed fist. Palms are up.
Slowly extend the right arm to the front, turning the fist as the
arm moves forward.
The arm should be gently lifted up and extended. The arm
should end at about chest
level. The fist should be palm down at the end of the
extension. Do not use muscular
force to strike forward.
Exhale through the mouth as the arm moves out, inhale through the
nose as the arm moves in.
The lips should be slightly parted, with the tongue at the
top of the mouth.
Eyes should be wide open, staring forward, and the gaze should be
intense.
Open the eyes really wide!
Project fire, fierceness, toughness, determination and
courage through your eyes.
Glare at your opponent.
Clench your teeth, part your lips - snarl!
Imagine that energy is projected outward from the fist and moves
into an imaginary opponent.
This energy travels along a path set by your stare.
The right arms returns to the waist as the left arm duplicates the
previous movement of the
other arm. The combined movement results in alternating
soft punches by each arm.
Repeat the soft punch with each hand for a number of repetitions:
2, 4, 8, 16, 36, etc
Stay relaxed, keep your head up, and keep your back straight.
Generally, exhale as you strike something. Inhale as you gather

your energy before a strike.
Return to Resting Position

Bring your left foot back into the wuji posture stance.
Relax and sink.
Breathe naturally a few times. Take some cleansing breaths.
Sink lower in the horse stance every 2 to 4 punches. The lower the
horse stance the more
physically demanding the exercise because of the tension in
the quadriceps.
Some hold the hands at the waist in a open position with the fingers
pointed forward. When
the arm is extended, the hand moves to strike with the palm
and with the fingers up. The
movement is still done slowly and gently, but palm rather than
fist strikes are used.
Chi Kung movements are generally done in a relaxed, soft, and gentle
manner. However,
if your spirit is in a Yang mode and your energy high, you might
sometimes punch with a
bit more gusto. If the intent is to develop speed, power, and throw
the fire of anger outward,
then some additional energy must be used and projected, in addition
to sinking even lower
in the horse stance, and opening the eyes wider. This kind of
dynamic and forceful punching
is sometimes referred to as punching with fa-jing (emitting jing
energy).
Some stand in a shoulder width stance, knees only slightly bent.

They gently rise up and
down as punches are made, rising up and exhaling as the punch goes
out.
Right fist is at the right side of your waist. Palm strike straight
in front with the left hand. Make a
fist with the left hand, turn the left wrist over and backfist
strike with the left fist. Pull the left arm back
to left side of your waist, left fist up at side. As left arm comes
back, strike forward with a right palm
strike. Make a fist with the right hand, turn the right wrist over
and backfist strike with the right fist.
Pull the right arm back to the right side of your waist, right fist
up at side. As the right arm comes
back, strike forward with a left palm strike. Repeat! Repeat back
and forth, alternating arms.
Inhale as you turn your wrist, exhale forcefully as your backfist
and then palm strike. I like this
variation the best while walking.
Health Benefits
Horse stances strengthen the thighs, back, and cardiovascular system.

Shoulders and wrists are exercised.
Balance and coordination are improved.
Angry and tense feelings are dispelled.
Eye muscles and face muscles are exercised.
Breathing is deep and frequent - additional oxygen is supplied to the
blood.
In traditional Chinese medical theory this movement helps stimulate
and
revitalize the liver.
Emulation of the fighting spirit helps engender courage and
toughness.
Disclaimer.
Clench Fists and Look Angrily to Build Up Physical Strength. (R1)

Clenching the Fists Increases Strength. (R2)
Screw the Fist with Fiery Eyes to Increase Chi Li. (R3)
Grip the Swallow's Egg. (R4)
Holding Fists and Opening Angry Eyes to Increase Physical Strength.
(R5)
Punching with Angry Gaze to Increase Qi and Strength. (R6)
Punching with Angry Gaze. (R7)
Punching with Angry Eyes. (R8)
Red Dragon Stirs the Sea. (R10)
Thrust Punch. (R11)
Comments
This movement (#5) can be done very slowly and one can imagine sending
energy outwards,
or a powerful beam of chi-light from your hand. One of my teachers
had us punch softly,
but asked us to imagine our energy blasting through the brick wall of
the dojo. Or, this
movement can be one of really punching with some force with intense
and angry eyes.
Compare this movement (#5) with the one described by Rachel Schaeffer
in her informative
and beautiful book "Yoga for Your Spiritual Muscles." p. 118. She
calls the movement
"Hara Punches and Hara Pulls." She says that "hara is the Sanskrit
word for the area
of the body (around the abdomen) from which life energy emanates.
Focus on drawing
power from this area as you imagine you are throwing away tensions
with each punch.
Apply your robust presence to push stress away from your physical and
mental being.
As you pull your hands to you belly, visualize that you are drawing
into your body strength
and energy from the abundance of the universe." I believe hara is the
Japanese word
for the area of the Dan Tien or "elixir field" (??) spoken of by
Chinese Taoists, or, that area
spoken about in Kundalini or Tantric Yoga, and referred to as the
Manipurna Chakra or
"jeweled city."

6. Bouncing on the Toes
Starting Position - Wu Ji, Tadasana
Movement: Raising up and down on the toes.
Assume a cat stance with the right foot forward.

Place the right leg about a foot in front of the left leg.
The right foot should be on the toes.
Most of the bodyweight should be in the bent left leg.
Your arms should be at your hips, with your palms facing down.
Press down with your palms. Keep them flexed.
Bend your knees and move your torso down.

Straighten your knees and move your torso up.
Always keep the knees slightly bent.
Raise your body up and down.
Your front heel moves up as you move up,
and down as your body moves down.
Your back heel says flat on the floor.
Do 8 repetitions in a slow and deliberate manner.
Breathe in as you move up; breathe out as you move down.
Bouncing up and down is the signature feature of this movement, in
my opinion:
however, some people just stand on one foot for as long as
possible.
Gaze out to infinity.
Try to relax.
Stretch and lengthen your spine as you move up on your toes.
Return to the starting position.
Assume a cat stance with the left foot forward.

Place the left leg about a foot in front of the right leg.
The left foot should be on the toes.
Most of the bodyweight should be in the bent right leg.
Your arms should be at your hips, with your palms facing down.
Press down with your palms. Keep them flexed.
Bend your knees and move your torso down.

Straighten your knees and move your torso up.
Always keep the knees slightly bent.
Raise your body up and down.
Your front heel moves up as you move up,
and down as your body moves down.
Your back heel says flat on the floor.
Do 8 repetitions in a slow and deliberate manner.
Breathe in as you move up; breathe out as you move down.
Gaze out to infinity.
Try to relax.
Stretch and lengthen your spine as you move up on your toes.
Return to the starting position.
Stand in a shoulder width stance. Your arms should be at your waist

with palms down.
Move up and down with your heels seven times. Flex and stretch
the calf muscles and
the Achilles tendon. Most qigong teachers start beginning
students with their feet
in a shoulder width stance for this 6th movement of the Eight
Treasures. Balancing
is easier in a shoulder width stance. In this position, one is
raising and lowering the
heels off the ground, and not really bouncing. In the gym,
with heavy weights on one's
shoulders, this exercise is called toe raises for the calves.
Rise up as high as possible
to stretch the calves and tendons of feet.
Some do many repetitions of the movement. They bounce up and down

in a rapid manner.
Arms can be held in any position that enables you to keep your
balance while bouncing.
Some do up to 160 repetitions. Keep your eyes focused on a
point in front of you to
help you keep your balance. The faster you move, bouncing and
pumping up and down
on your toes, the movement involves the calves and thighs more
and stretching the
spine less.
Some do some of the bouncing with all the weight on the back leg and
the front leg
raised off the floor. This is for advanced players!
Some stand on one leg and do not bounce up and down. They sink the
weight
into the back leg, holding one knee raised high off the floor,
Cheng Man-ch'ing says,
"The basic method for beginners is to take three to five
minutes in the morning
and evening and alternatively stand on one foot. Gradually
increase the time and
little by little sink deeper. Pay attention to sinking the
ch'i into the tan-t'ien and to the
sole of the foot sticking to the ground. Do not use the least
bit of force. Standing in
the "post" position, use your middle and index fingers to
steady yourself again a chair
or table so as to provide stability and balance. After some
practice, eliminate the middle
and use only the index finger to support yourself. After
time, you will develop greater
stability and will be able to forego all support and naturally
stand steadily. After this,
Raise Hands or Play Guitar to continue your standing
practice."
- Cheng Man-ch'ing, Advanced T'ai-Chi Form Instructions,
Wile 1985, p.24
Some do only two repetitions, very slowly. They circle their arms
up and back down
the center of the body until they are positioned alongside the
hips. They visualize
the Qi energy of body and the earth interacting in a positive
manner through the
Bubbling Springs (Yung Chuan) points on the soles of the feet.
Health Benefits
The calves and thighs are exercised.

Raising your heel up and down using the resistance of your
bodyweight and/or
additional weights will strengthen and enlarge the calf
muscles.
In Chinese medical theory, bouncing in this manner stimulates the
immune system and
helps rid the body of many diseases.
The hips and lower back are exercised.
Stretching and lengthening the spine can align and strengthen the
back.
The muscles in the feet and ankles are exercised and stretched.
The Achilles tendons are stretched.
Leg muscles are strengthened as more work is done on one leg.
Disclaimer
Jolt Body to Keep All Illnesses Away. (R1)

Shaking the Body Wards Off All Illnesses. (R2)
Seven Disorders and Hundreds of Illnesses Disappear and are Left
Behind your Back. (R3)
Lift the Rock. (R4)
Jolting the Back of the Body to Eliminate Disease. (R5)
Reaching Down to Dissipate Disease. (R6)
Bouncing on the Toes. (R7)
Raising the Heels to Keep All Illnesses Away. (R8)
Cure the 1000 Illnesses. (R9)
Comments
Details
7. The Big Bear Turns from Side to Side
Starting Position
From the Wu Ji position step out with your left foot into a horse
stance. Your feet should be wider than
shoulder width. Feet can be pointing straight ahead or pointing out
from your body at a 45� angle.
The knees should be bent as you squat down. The depth of the squat
will depend upon your level
of conditioning and any body mechanics or injury issues you may have.
Try to squat down a little
more with every second repetition of this exercise. Back should be
straight, Torso should be centered
and upright. Rest your hands on the sides of your thighs. Your elbows
should be pointing our to the
sides at a 90� angle from the direction you are facing (if you are
facing north, your right elbow would
point to the east and the left elbow to the west). Take a wide angle
and soft focus with your eyes.
Breath naturally, deeply, and comfortably - as you bend down breathe
out, inhale when facing to the
sides.
Movement
Face north.
Keep your hands on your hips throughout this exercise.
Slowly turn your waist to the left until your chest is facing east.
Your right elbow should be pointing north and you should have your
head turned and looking north.
Inhale completely.
Slowly turn to the right as you bend forward to the front.

Exhale as you move to the right side towards the west.
When you are facing north in the middle, your head and shoulders
should be at the
lowest point bending forward.
Continue turning your waist to the right and lifting the upper torso.
Slowly turn your waist to the right until your chest is facing west.
As you turn to the right your left knee will bend more.
Your left elbow should be pointing north, and you should have your
head turned
and looking towards the north.
Inhale completely.
Slowly turn to the left as you bend forward to the front.

Exhale as you move to the left side towards the east.
When you are facing north in the middle, your head and shoulders
should be at the
lowest point bending forward.
Continue turning your waist to the left and lifting the upper torso.
Slowly turn your waist to the left until your chest is facing east.
As you turn to the left your right knee will bend more.
Your right elbow should be pointing north, and you should have your
head turned
and looking towards the north.
Inhale completely.
Repeat the movement, back and forth, from side to side, for a number
of repetitions,
preferably eight times to each side.
Get the feel of slowly swinging from side to side. Keep the posture
erect as you face
east and west, and bend the head and shoulders and back down as you
move towards
the front (north). High, low, high.
Turn at the waist. Swing from side to side using the waist. Stay
centered in your waist.
Exercise the middle of your body: waist, hips, lower abdominals,
groin.
Demonstration by Mike Garofalo of Movement #7: Big Bear Turns to the

Left Side and Back
115Kb, Animated GIF.
Assume the horse stance. Place your hands on the center of your
thighs, palms down, thumb
on the outside of the thigh and four fingers on the inside of the
thigh. Turn the head and shoulders
to the left side and the waist to the left side. Push down into the
right leg as you turn to the left.
Turn the right shoulder towards the left. Return to center. Repeat
by turning to the right side.
Turn and swing from side to side. Don't bend low when in the
middle. Keep the torso upright
throughout the exercise. Keep your spine, neck and head in one
plane, in-line, upright.
Health Benefits
Most of the qigong and traditional Chinese medical literature says

that this exercise benefits
the heart, and gets rid of "heart fire." Exercising the lungs (metal)
helps absorb the heat and
control the fire, the heart fire - heartburn (Hsin For - heart fire).
The horse stance will strengthen and condition the legs and lower
back. Moving while in deeper
horse stances will have some aerobic conditioning effect if the
exercise is done with many
repetitions.
Bending and turning at the waist will strengthen and stretch the hip,
abdominal, and lower
back muscles.
The upper back and triceps will be tightened and stretched as you turn
and look forward
when facing the side.
The spine is gently turned to effect realignment and prevent
stiffness.
Counter indications: Persons with uncontrolled blood pressure should

not have their head lower
than their heart. Persons with hip, abdominal or lower back
injuries should avoid deep bends
from the waist.
I interpret this exercise as primarily waist training. Many Chinese

exercises focus on bending,
turning, twisting, swinging, or moving from the waist. Yoga and
Pilates also use many exercises
that strengthen the mid-section of the torso, one's Powerhouse,
through exercises that involve
bending or turning at the waist.
"Thus, exercising the waist area regularly will enable ch'i to

circulate freely in the Tu Mo and will
also stimulate the Shen Yu point. As a result, the kidneys will be
full of energy. Since the kidneys
store ching - the fundamental substance - it follows that when the
kidneys have and abundant
supply of energy, then ching ch'i, the essential energy of life, will
also be richly available. And
yuan ch'i, the primary vital energy, will be vigorous in the
maintenance of health. For this reason,
the traditional Chinese fitness exercises pay special attention to the
training of the waist region."
- Knocking at the Gate of Life, 1985, p. 33. Chinese Waist
Training Theory
References (See below for reference sources.) (See below for

reference sources.)
Shake Head and Sway Buttocks to Extinguish Fire in Heart. (R1)

Lowering the Head and Hips Removes Excess Heat from the Heart. (R2)
Sway the Head and Swing the Tail to Get Rid of the Heart Fire. (R3)
Search the Clouds. (R4)
Wagging Head and Tail to Eliminate the Heart's Flame. (R5)
Bending Over, Wagging the Tail to Calm Heart-Fire. (R6)
The Big Bear Turns From Side to Side. (R7)
Bending the Trunk and Stretching the Neck. (R8)
The Constant Bear
Single Pass Windlass, Double Pass Windlass. (R10)
Comments
Please refer to my comments about The Bear of the Five Animal Frolics.
Cheng Man-ch'ing: Master of Five Excellences. Translation and commentary by

Mark Hennessy. Berkeley, California, Frog, Ltd., 1995. On pages 113-117,
there is "An Explanation of the "Constant Bear." Cheng Man-ch'ing (1901-1975)
was a famous Taijiquan master and Doctor of Traditional Chinese Medicine.
"It means "ch'ang" or constant, and refers to the constant, daily swinging to and
fro of the bear's waist. So, this move should be called The Constant Bear. The
Constant Bear combines the Five Animal Frolics and t'aichi into a single move." p.
114
"I bequeath the Constant Bear movement to the elderly, the sick, and the frail.
It is a wonderful, traditional exercise which is both simple and easy. You can
also
use it for self-defense until you are years old. All this is easily obtained.
Although
my explanation is short and simple, if you understand its principles and practice
with perseverance, after as few as one hundred days of moving your ch'i, you
will notice a marked improvement in health and strength and no longer need to
worry about illness. It is truly a "sacred raft" to strengthen our bodies and
bears no
semblance to other well know yet inferior exercises." p. 115
8. Touching the Toes then Bending Backwards
Starting Position
From the Wu Ji position step out with your left foot about 6" to 12". Your
stance should be comfortable.
Your feet should point straight ahead. Bend the knees slightly. Relax the
shoulders. Let your arms
relax at your sides and the inside of your hands touch your hips. Breathe easily
and deeply. Inhale
through the nose and out through the nose. Take a long, deep, slow inhale and
relax and extend
your abdomen as you inhale.
Movement
Slowly bend forward from the hips as your hands move slowly down the outside of
your legs. Both hands
should remain touching your body during this entire exercise movement. Feel your
body with your hands,
and feel your hands with your body. Slowly exhale as you bend forward, and draw
the abdomen inward.
Continue to move the hands down the sides of the legs as you bend forward. Bend
your knees! Lower
your head, relax your shoulders and back. Move both hands down until you reach
your ankles. Hold for
a few seconds in this low position.
Slowly move both of your hands up the back of the legs as you unbend and lift your
head and back.
Keep the knees bent. Slowly trace the hands up the hamstrings and up over the
glutes. Slowly inhale
as you bring your hands from your ankles to your lower back.
Place the hands on the lower back. The back of the hands should touch the area in
the lower back about
where the kidneys are located. Massage the lower back by move the back of the
hands in semi-circles.
Gently massage the area behind the kidneys. Stand up straight, but not rigidly.
Lift the head. Relax the
shoulders. Enjoy this gentle lower back massage for 30 seconds or more. Breathe
freely. This
massage movement is also know as "Rub the Court of the Kidneys."
Slowly and gently bend backwards, keeping your hands on your lower back. Look
upwards and backwards
as you bend backwards. Lift your chest upwards and back. Your head should bend
back gently. Bend
your back and neck only to the degree that you feel safe and comfortable. Hold
for 20 seconds or more.
Keep the backs of your hands on your lower back. Breathe freely.
Slowly unwind forward as your hands move from your back, along your sides, and to
the front of the hips.
Gently straighten the back and neck till you are standing up straight. Relax your
shoulders. Smile. Enjoy
a long, deep, and slow inhale.
Repeat this movement sequence 4 to 8 repetitions. Move slowly. Don't jerk.

Relax.
Variations to the Movement
Some emphasize striving to bend forward while keeping the legs straight. Caution
is advised
for those with weak or out of condition muscles. This kind of "touch your toes"
callisthenic can
be harmful to the lower back and/or hamstrings.
Some teachers will emphasize the Meridian pathways that the fingers should follow
as they move up
and down the legs, or press on in the back. For example, the Kidney Meridian runs
along the inside
of both legs, the Gallbladder Meridian runs along the outside center of both legs,
the Bladder Meridian
runs along the back center of both legs, and the Stomach Meridian runs along the
front center of both
legs. Following these Meridian pathways with your fingers and hands stimulates
and invigorates these
specific organ systems. Numerous charts of the Meridian pathways and books on
the subjects are
now available in English.
Some do not massage the lower back in the middle of the movement.
Many emphasize lowering the torso until you can place your fingers under your
toes. This is fine
if you keep your knees bent sufficiently while in the forward bend. The movement
then becomes
more of a squat.
Some recommend keeping the feet together and the knees straight when bending down.
Some start the movement by drawing both hands up above the head and reaching
towards the
heavens, and then lowering the arms forward and then down as the torso bends
forward and down.
This style is similar to the yoga movement in Uttanasana or at the start of the
Sun Salutations,
Surya Namaskar.
Health Benefits
Stretching and lengthening the muscles of the lower back.

Inversions bring more blood into the upper torso.
Works both the quadriceps and hamstrings.
Both hip flexors and abductors are challenged.
Massage increases circulation and feelings of pleasure to the lower back area.
Back bends strengthen both the abdominal and lower back muscles.
Stimulates various meridians in the body.
Counter-indications: Persons with uncontrolled high blood pressure problems

should avoid moving
their head below their heart. Persons with lower back stiffness or pain should
avoid bending forward
or backward too deeply from the waist. Avoid bending forward with the knees
locked in a straight
position as this places undue stress on the lower back and hamstrings. Heavy
persons should use
caution when bending with arms extended out from the body - keep the arms close to
the torso to
decrease the leverage stresses. Make sure you are thoroughly warmed up before
doing forward
bends.
Touch Toes to Reinforce Kidneys. (R1)

Touching the Feet with Both Hands Reinforces the Kidneys and Loins. (R2)
Two Hands Hold the Feet to Strengthen the Kidneys and Waist. (R3)
Touch the Sky, Press the Earth. (R4)
Reaching Toes with Both Hands to Strengthen the Kidneys and Waist. (R5)
Toe Touching to Strengthen the Kidneys and Waist. (R6)
Touching the Toes then Bending Backwards. (R7)
Touching the Toes and Arching the Back. (R8)
Grasping with Hooks, Rub the Court of the Kidneys. (R10)
Carrying the Moon, Nourishing the Kidneys. (R11)
Comments
Aspects of this movement and posture are quite familiar to students of Hatha
yoga. The first part of
this movement is similar to the intense forward stretch posture, Uttanasana, or
standing forward fold.
The second part of this movement is similar to the first part of the camel
posture, Ustrasana; although
that posture is done while kneeling, and advanced forms of the camel pose involve
a very deep
back bend.
When bending backwards, players are often advised to "tuck the hips" or "tense the
butt." The same
advice is often given by many instructors telling students how to do movements 1,
2, 4, 5 and
8 of the ESB qigong set. Similar advice is also given while performing other
qigong and taijiquan
exercises. This movement involves slightly rotating the hips forward and upward,
tensing/flexing the
gluteal muscles, squeezing/flexing the anal sphincter muscle as if you were
holding in a bowel
movement, slightly tensing/flexing the upper hamstrings, and slightly
tensing/flexing the lower abdominal
area and drawing it inward. This movement strengthens the pelvic diaphragm and
the muscles of the
pelvic floor, and is a way of "sealing" the anatomical perineum. The forward
portion of the pelvic floor,
the urogenital triangle, the genital muscles, are not tensed/flexible to any
significant degree. Practitioners
of Hatha yoga will recognize many similarities with the practice of the Ashwini
Mudra (David Coulter,
Anatomy of Hatha Yoga, 177-183). Martial artists also do related exercises to
strengthen this area
in preparation for kicking movements, and as a defensive response to being kicked
in the groin area.
Massaging the kidney area with the backs of the hands is a common self-massage
technique
found in many qigong sets.
This movement "Touching the Toes and Bending Backwards" is very similar to the
movements
"Carrying the Moon" and "Nourishing Kidneys" 18 Lohan Hands Qigong.

References (Refer to bibliography below for information on citations.)
(R1) The Ancient Way to Keep Fit, complied by Zong Wu and Li Mao, 1992, pp.110-
127.
(R2) The Way of Energy, Lam Kam Chuen, 1991, pp. 63-81.
(R3) The Eight Pieces of Brocade, Yang Jwing-ming, 1988, 70 pages.
(R4) Ch'i - the Power Within, Geoff and Phyllis Pike, 1996, pp. 122-146.
(R5) Knocking at the Gate of Life, People's Republic of China, 1985, pp. 24-33.
(R6) The Way of Qigong, Kenneth Cohen, 1997, pp. 186-194.

(R7) The Eight Section Brocade Qigong, Michael P. Garofalo, 2006, 325Kb+
(R8) Qi Gong For Beginners: Eight Easy Movements for Vibrant Health, Stanley
Wilson, 1997, 148 pages.
(R9) The Complete Book of Chinese Health and Healing, Daniel Reid, 1994.
(R10) Qigong Teachings of a Taoist Immortal. Stuart Alve Olson, 2002, 179 pages.
(R11) Chi Kung: The Eighteen Lohan Hands. By Wong Kiew Kit, 50KB+, 2003.
Comments on the Sequence of Movements in the Eight Section Brocade
There is no universal agreement as to the sequence of the movements in the Eight

Section Brocade.
Research into the topic using books, videotapes, DVDs, and live instructors will
reveal to you the
variety of sequences used. I have provided readers with one sequence, aligned
with an I Ching
Trigram chart, outlined below. Based upon my experiences and practice over the
years, I favor the
following two sequences:
Sequence A: Soft Qigong (Rou Gong), Inner Qigong (Nei Gong)

Slow Pace, Gentle, Soft, At Ease, Relaxed, Yin Style
This sequence begins with the upper body, loosens the shoulders and upper back
before
the neck turns, moves to the middle back, then to the hips, thighs, and calves.
It is a top to bottom
approach. I teach this sequence in public Qigong classes:
1. Pressing the Heavens with Two Hands Works upper back, neck, shoulders.
2. Drawing the Bow and Letting the Arrow Fly Works shoulders, arms, and
thighs.
3. Separating Heaven and Earth Works middle and upper back, shoulders, and
stretches spine.
4. Wise Owl Gazes From Side to Side Works neck and upper back.
5. Big Bear Turns from Side to Side Works hips, lower back, thighs, and
knees.
6. Punching with Angry Eyes Works thighs, lower back, knees, and shoulders.
7. Touching Toes then Bending Backwards Works lower back, hamstrings,
abdominals, hips.
8. Bouncing on the Toes Works calves, thighs and lower back.
Sequence B: External Qigong (Wai Gong), Hard Qigong (Ying Gong)

Moderate Pace, More Vigorous Movements, Energetic, Yang
Style
This sequence favors a warm up phase, energetic phase, cool down phase, and
resting phase.
The number of repetitions of each movement are increased, the horse stances are
lower, and
the movements more energetic and forceful. It corresponds to a Qigong-Yoga
Exercise Cycle
that I use, which is based on one I Ching Trigram arrangement.
1. Bouncing on the Toes Warmup. Thunder (Chen) over Earth.

2. Punching with Angry Eyes Stoke the Fires of Growth, Heat (Li) Building.
3. Touching Toes then Bending Backwards More Energetic Action, Joyful (Tui)
Movement.
4. Big Bear Turns from Side to Side Vigorous, active, hot, summertime
(Chien) energy.
5. Drawing the Bow and Letting the Arrow Fly Lively, Flying-Wind (Sun),
productive energy.
6. Pressing the Heavens with Two Hands Cooling down, slowing down, feel the
autumn rains (K'an)
7. Separating Heaven and Earth Calming, resting on the mountain (Ken)
8. Wise Owl Gazes From Side to Side Resting, Relaxing, Gazing at the snow on
the earth (K'un)
Common Practice Options After Doing

the Eight Section Brocade Qigong:
Self-Massage Techniques
Zhan Zhuang (Standing Meditation)
Taijiquan
Silk Reeling Practices
Qigong
Bibliography and Links
A Note to Readers: The Cloud Hands website has been online continuously since
2001. In this past year, 2007, over 1,041,000 webpages (excluding graphics) were
served to readers around the world from the Cloud Hands website. Since 2005, I
have also provided an associated blog to point to changes and additions at the
Cloud Hands website: The Cloud Hands: Mind/Body Movement Arts Blog. Since Cloud
Hands is a very well-established and stable website, it provides readers with a
good and secure starting point for their online research into Taijiquan and
Qigong. The Cloud Hands website is funded entirely by Green Way Research, with
volunteer efforts by Michael P. Garofalo.
Unfortunately, as everyone knows, many other websites and webpages and videos
appear and then disappear from the Internet scene. Authors do not pay to keep up
their web hosting services, loose a "free hosting" option, change filenames,
recode away from HTML, or decide to remove webpages for various reasons.
Consequently, links to some good webpages or videos become invalid and the files
are no longer found on the Internet. You may find a some of these "dead links" to
nonexistent webpages or videos cited below; and, there is no way to avoid this
troublesome situation. For this reason, when you do find a good and useful
webpage, be sure to save the webpage to a folder on your hard drive or server.
I welcome your suggestions for how to improve this webpage. Your comments,
ideas, contributions, and constructive criticism are encouraged. Send your
suggestions to my email box.
Acht Delen Brokaat (Qi Gong: Acht Kostbare Schatten) German language webpage.
15Kb.
Alphabetical Index to Cloud Hands Website
Aligned, Relaxed, Resilient: The Physical Foundations of Mindfulness. By Will

Johnson. Boston, Shambhala, 2000. 137 pages. ISBN: 1570625182. MGC.
Alphabetical Index to Cloud Hands Website
Alternative and Complementary Medicine: A Focus on Qigong. A Master's Thesis by

Shannon Larry Sumrall.
The American Yoga Association Beginner's Manual. By Alice Christensen. New

York, A Fireside Book, Simon and Schuster, 1987. Glossary, index, bibliography,
203 pages. Spiral bound. ISBN:0671619357. Chapter 2, "Getting Ready to
Exercise: The Yoga Warm-Up," pp. 19-34, has many similarities with the Eight
Section Brocade.
Anatomy of Hatha Yoga: A Manual for Students, Teachers and Practitioners. By H.

David Coulter. Foreword by Timothy McCall. Honesdale, Pennsylvania, Body and
Breath, 2001. Index, bibliography, appendices, 623 pages. ISBN: 0970700601.
2002 winner of the Benjamin Franklin Award for Health, Wellness and Nutrition.
Anatomy of Movement. By Blandine Calais-Germain. Seattle, Washington, Eastland

Press, 1985, 1993. Translated from the French by Nicole Commarmond. Index, 289
pages. ISBN: 0939616173.
Ancient Way to Keep Fit. Compiled by Zong Wu and Li Mao. Translated by Song
Luzeng, Liu Beijian, and Liu Zhenkai. Paintings by Zhang Ke Ren. Foreword by
Kumar Frantzis. Bolinas, California, Shelter Publications, 1992. 211 pages,
glossary. ISBN: 0679417893. Outstanding illustrations by Zhang Ke Ren. MGC. The
notes and illustrations for the "Brocade" Exercise in Eight Forms (pp. 110-132)
were take from Dao Shu complied during the Southern Song Dynasty (1127-1279 CE).
Animal Frolics (Wu Qin Xi): Tiger, Bear, Crane, Deer, and Monkey
Arthritis Therapy - Exercise - Tai Chi Chuan and Qigong Bibliography, links,
notes, quotes, and references to medical studies. 25Kb.
The Art of Chi Kung: Ba Duan Jin. By Sifu Wong Kiew Kit. 25Kb.
The Art of Chi Kung: 18 Lohan Hands. By Sifu Wong Kiew Kit. 30Kb.
Authentic Shaolin Heritage: Training Methods of 72 Arts of Shaolin. By Jin Jing

Zhong and Andrew Timofeevich. Lulu, 2006. 280 pages. Originally published in
1934. ISBN: 184728406X.
Ba Duan Jin: Amzaon Books Search
Ba Duan Jin : Google Search
Ba Duan Jin By Mike Symonds. Includes some good advice and cautions. 23Kb.
Ba Duan Gin. By Andreas W. Friedrich. Kirchheim Peter, 1994. 77 pages. ISBN:

3874100618.
Ba Duan Jin Features a videoclip of Professor Craig Turner performing this

exercise. From his Wu style Tai Chi website.
Ba Duan Jin By Howard Reid. 35K Instructions and illustrations.
Ba Duan Jin Videotape by Andy Susanto und Lilo Ambach. In German.
Baduanjin Includes illustrations of the eight postures. Brief descriptions.

64Kb.
Baduanjin. By Howard Choy. 60Kb. Detailed instructions and photographs.
Baduanjin 24Kb.
Ba Duan Jin and Shi Er Duan Jin 28Kb. In German.
Baduanjin " Brocade" Exercises in Eight Forms The Eight Treasures or Eight
Sections (Baduan) Brocade (jin). Seated and standing forms are explained and
illustrated. 17K.
Ba Duan Jin: Chinese Health Qigong. Compiled by the Chinese Health Qigong
Association. Beijing, China, Foreign Languages Press, 2007. I58 pages, charts,
and instructional DVD included. ISBN: 9787119047812. VSCL.
Ba Duan Jin: Chinesische Heilgymnastik. Instructional videotape in German.

Ba Duan Gin - Die Acht Brokate. Instructional videotape in German.
Ba Duan Jin: Eight Section Brocade. Instructional videotape featuring Master

Tang Lai Wei. Qi Productions.
Ba Duan Jin: Eight Section Qigong Exercises. Chinese Health Qigong Association.
Singing Dragon, 2008. 60 pages. ISBN: 1848190050.
Ba Duan Jin - Eight Strands of the Brocade 35Kb.
Ba Duan Jing - Eight Section Brocade. Instructional videotape by Sifu Michael

Gilman. 60 minutes, VHS.
Ba Duan Jin Exercise Set 1 Instructions, illustrations, video. "Support the

heaven with both hands regulate the three visceral cavities housing the internal
organs (san jiao)."
Ba Duan Jin Exercise Set 2, "Drawing a bow to each side resembles shooting and
eagle. Places the emphasis on your thorax - the home of your heart and lungs -
thus greatly improving the circulation of blood and oxygen. It also improves the
flow of energy in your small intestine. heart and lungs - thus greatly improving
the circulation of blood and oxygen. It also improves the flow of energy in your
small intestine."
Ba Duan Jin Exercise Set 3 "Holding up a single hand regulates the spleen and
stomach. The movements of this Ba Duan Jin Exercise Set 3 increase the flow of
energy along both sides of your body, and benefit your liver, gall bladder,
spleen, and stomach. They help to prevent diseases of the gastro-intestinal
tract."
Ba Duan Jin Exercise Set 4 "Relieving the exhaustion of the five internal organs
and injuries caused by the seven human emotions, by practicing looking backward.
The Ba Duan Jin Exercise Set 4 is one of the most potent of the eight exercises.
It has a powerful effect on your central nervous system and the circulation of
both blood and Chi to your head. It stimulates the vital power of your kidneys. It
also strengthens the activity of your eyeballs, your neck and shoulder muscles,
and your nerves, and is excellent for alleviating high blood pressure and
hardening of the arteries."
Ba Duan Jin Exercise Set 5: "Shaking the head and wagging the tail to remove
excess heat from the heart. The Ba Duan Jin exercise set 5 prevents against fever
and reduce tension in the sympathetic nervous system. It certainly has a powerful
relaxing effect and, as such, eases the flow of energy along a number of your
body's meridians."
Ba Duan Jin Exercise Set 6: "Touching the feet with both hands to rid the heart
of its illness. The Ba Duan Jin exercise set 6 is good for the muscles of your
lower back and legs and for stretching your spine. It is also beneficial for the
internal organs of your lower abdomen. The movements of your waist actually bring
every tissue and organ of your abdomen into play. The whole exercise strengthens
your kidneys, your adrenal glands, and the arteries, veins, and nerves associated
with them. Since your kidneys playa vital role in regulating the water metabolism
of your entire body, this exercise helps maintain a healthy balance in your
internal environment."
Ba Duan Jin Exercise Set 7: "Clenching fists and glaring to increase physical
strength. The Ba Duan Jin exercise set 7 develops the flow of Chi from your feet
through your entire body and extends it through your hands and eyes. It excites
your cerebral cortex and related nerves, and speeds the circulation of blood and
oxygen in your cardiovascular system. This is not a punching exercise - it is
designed to strengthen the flow of your internal power: it must be done slowly and
calmly with great concentration. Each movement begins gently and the full power
comes in only at the end of each extension."
Ba Duan Jin Exercise Set 8: "Shaking the body to ward off all illness. The Ba
Duan Jin exercise set 8 aims to refresh and regenerate all your internal organs by
enabling them to massage each other. It is also excellent for your spine, your
nervous system, and your sense of balance."
Ba Duan Gin (Hachi Dan Kin) Les huit exercices del la soie. Phillipe Munn.
Instructions in French and photographs.
Ba Duan Jin: Les Huit Pieces de Brocart. Explanation in French. 27Kb.
Ba Duan Jin Music. Martial arts music for Physical Fitness. 38 Minutes, CD.
Produced by Wang, Xu-Dong.
Ba Duan Jin or Eight Piece Brocade. By Jim Dees. 12K. Experiences
Ba Duan Jin or Eight Section Brocade Qigong By Michael P. Garofalo. 370Kb+.

Includes detailed descriptions of each of the eight movements, extensive comments,
noted variations, comprehensive bibliography and links, history of this popular
qigong form, many quotations, and numerous charts.
Ba Duan Jin Qigong Exercises. The Chi Kung Warm Up Exercises. Mike Jacques.
Brief descriptions. 14Kb.
Ba Duan Jin Qigong. Instructional videotape by Dr. Ji Liang Chen.
Ba Duan Jin - Shaolin (Gli Otto Broccati) In Italian. 76Kb.
Ba Duan Jin: The Octupled Brocade. By Dinghai Yu. Instructional DVD. Beauty
Culture Communication, 2005. ASIN: B000S9JZHW.
Ba Dwan Jin Qigong: The Standardized Form of The Eight Strands of Silk Brocade.
By Mike Symonds. Five Elements Publications. ISBN: 0954293215. Eight Strands
of Silk Brocade Ch'i Kung (Qigong). "Professor Mike Symonds discovered that there
are more than thirteen variations of this wonderful and gentle exercise set.
Nowadays safety is paramount and some variations were far less than safe for
beginners. Over several years, Professor Symonds gathered and analyzed
information and came up with the 'Standardized Form' of Pa Tuan Chin."
Baduanjin Qigong - Wikipedia Article
Ba Gua Zhang ( Pa Kua Chang): Bibliography, links, resources, quotes, and notes.
Circle walking internal martial arts. By Michael P. Garofalo. 100Kb+.
Beat Stress with the Eight Treasures. By Faye Yip. 45 minute instructional
videotape.
Beifang Qi Taiji Zhang. Instructional DVD, 54 Minutes, 2006. Tai Chi Cane Kata.
Developed by James Bouchard. "Beifang Qi Taiji Zhang means 'Northern Energy Taiji
Cane.' This exciting original form was created to introduce the cane to Taiji
practitioners, and to introduce Taiji principles to martial artists interested in
the cane. Beifang Qi includes sets of "Qigong" or "energy exercises", multiple
views of the form and a complete section on basic applications. Each movement is
named for easy reference and the DVD version includes interactive menus. Beifang
Qi Taiji Zhang is appropriate for novices, yet experienced martial artists will
find new levels of understanding. Endorsed by Cane Masters International."
Video Clip VSCL. Notes. This DVD also includes a warm up Qigong routine that
is useful for everyone. It will be of special interest to those who practice the
Eight Section Brocade Qigong form. There are eight movements in the Beifang Qi
Qigong form: 1. Lifting the Sky, 2. Press Earth and Sky, 3. Drawing the Bow, 4.
Look Over Shoulder, 5. Touch the Earth, 6. Bear Swims with Cane, 7. Willow Tree
Stretch, and 8. Wave Away Demons.
Beijing Short Form, Simplified 24 Movements, Tai Chi Chuan, Yang Style. By
Michael P. Garofalo. 290Kb+ List of the movements (.html and .pdf), links,
instructions, lists of movements in four languages, bibliography, quotations, and
notes.
Blog - The Cloud Hands Blog: Taijiquan and Qigong
The Bodhisattva Warriors. The Origin, Inner Philosophy, History and Symbolism of
the Buddhist Martial Art within India and China. By Shifu Nagaboshi Tomio
(Terence Dukes). Boston, MA, Weiser Books, 1994. Index, bibliography, extensive
notes, 527 pages. ISBN: 0877287856. VSCLC.
"Born to Move: Qigong." By Linda Shelton. Eight Section Brocade. Natural

Health, June, 2004, pp. 40-44. Photographs.
Breathing Practices: Qigong, Taijiquan and Yoga (Pranayama)
A Brief Introduction to Ba Daun Jin. "Reinterpreting Ba Duan Jing From the

Theories of the Eight Extra Meridians" by Lee Chang-Chih May 10th 2005.
Brocades - Artwork, banners, scrolls, mats.
El Brocado de las Trece Posiciones del Qigong. Por Alberto Navarrete L�pez
Presidente de la Sociedad Estatal de Taichi "Himpo" A.C. 223 Kb.
Cane, Zhang, Short Staff, Gun Weapons and Exercise Methods
Chen Style Taijiquan
Chi Kung and Other Alternative Medicine Options Index. 2K
Chi Kung: The Chinese Art of Mastering Energy. By Yves Requena. Healing Art
Press, 1996. 120 pages. ISBN: 0892816392. Includes instructions for Eight
Section Brocade.
Chinese Kung Fu 5K
Chinese Qigong: Eight Section Brocade. Ba Duan Jin Gong Fa, Eight Section Brocade
Exercise, 2 VCDs, Mandarin Chinese instruction; Beijing Youth Audio-Visual
Publishing House; ISBN 788304060X.
Chinese Qigong: Eight Section Brocade VCD
Chinese Qigong. By Guo Yui. A Practical English-Chinese Library of Traditional

Chinese Medicine. Publishing House of Shanghai University of Traditional Chinese
Medicine, 1990.
Ch'i - The Power Within. Chi Kung Breathing Exercises for Health, Relaxation and
Energy. By Geoff Pike and Phyllis Pike. Charles E. Tuttle Co., 1996. 272
pages. ISBN: 0804830991. Section Six, pp. 122-146, on "Pa Tuan Tsin - Eight
Precious Sets of Exercises." VSCLC.
Chi Tao, Ba Duan Jin Photographs and French descriptions. 14Kb.

Cloud Hands Blog: Taijiquan and Qigong
Cloud Hands - Tai Chi Chuan and Chi Kung. By Michael P. Garofalo. 1.5MB+.
The Complete Book of Chinese Health and Healing. By Daniel Reid. Random House,
1994. 484 pages. ISBN: 0877739293. Includes a detailed explanation of the
Eight Section Brocade. VSCLC.
The Complete Eight Strands of Silk Brocade. Instructional videotape by Colin Orr.
Produced by Andy Trohear.
The Complete Guide to Chi-Gung: Harnessing the Power of the Universe. By Daniel
Reid. Illustrations by Dexter Chou. Boston, Shambhala, 1998. Appendix, index,
326 pages. ISBN: 1570625433. VSCLC.
Comments and Praise for this Webpage
Cross-Training for Dummies. By Tony Ryan and Martica K. Heaner. Foster City,
California, IDB Books, 2000. Index, appendices, 350 pages. ISBN: 0764552376.
Notes. VSCLC.
Cultivating the Chi: The Secrets of Energy and Vitality. Compiled and translated
by Stuart Alve Olson. Revised and expanded third edition. Chen Kung Series,
Volume One. St. Paul, Minnesota, Dragon Door Publications, 1993. Index, 166
pages. ISBN: 0938045113. VSCLC.
Dao-yin = Qigong, Chi Kung, Shiu Liao, Nei Gong, Daoist Exercises, Yangsheng or
Nourishing Life practices.
Diabetes Therapy - Exercise: Tai Chi Chuan and Qigong. Links, bibliography,
quotes, notes.
Discovering Chi. A three part videotape series by Linda Modaro teaches the Eight
Treasures.
DaMo Qigong and Wudang KungFu
Dao House: Of Discourses and Dreams "A compendium of links to great online
Daoist (Taoist) resources." An excellent selection of fine links with informative
and fair annotations; all presented in an attractive and easy to read format. The
in-depth and creative collection of links are arranged by 18 topics.
Daoist Perspectives: Bibliography, Links, Quotations, Resources, Notes. By Mike

Garofalo.
Daoist Quotations
Daoyin and Tuna Brief Explanation
Drawing Silk: A Training Manual for T'ai Chi. By Paul B. Gallagher. Guilford,
VT, Deer Mountain Taoist Academy, 1988. Reading lists, lists, 128 pages. VSCLC.
No ISBN given.
Eight Animals Qigong
The 8 Brocade Descriptions for seated and standing forms with drawings. 58Kb.
Eight Brocades Resources.
Eight Brocades Seated Chi-Kung (Ba Duan Chin). Translated and compiled by Stuart
Olive Olson.
8 Pieces of Brocade. Willamette Valley Tai Chi. By Dwight Campbell. 23Kb.
"Eight Pieces of Brocade Ch'i Kung." By Yang, Jwing-Ming, Ph.D.. Internal Arts,
Vol. 3, No. 3, May, 1988, pp. 20-22.
Eight Pieces of Brocade-Chi Kung. By Dr. Yang Jwing-Ming. Videotape and DVD.
The Eight Pieces of Brocade: Improving and Maintaining Health. By Dr. Yang,
Jwing-Ming. Jamaica Plain, Massachusetts, Yang's Martial Arts Association, YMAA,
1988. Appendix, x, 70 pages. ISBN: 094087105X. Includes many photographs and
drawings. Includes both a seated and standing version of this form. Cover title:
"The Eight Pieces of Brocade (Ba Duann Gin), A Wai Dan Chi Kung Exercise Set for
Improving and Maintaining Health." Includes a glossary of Chinese and English
terms. VSCLC.
Eight Pieces of Brocade Qigong. By Susan A. Matthews, M.S.. VHS
Eight Pieces of Brocade Qigong for Relaxation, Health and Longevity. By Michelle
Wood, Stress Management Expert. From Living Stress Free Naturallly Blog.
The Eight Pieces of Silk. By Dan Holahan. Breathe Deep Qigong Newsletter #11
Eight Pieces of Silk Brocade

Eight Pieces of Silk Brocade Includes illustrations.
Eight Section Brocade: Amazon Books Search
Eight Section Brocade. Instructional videotape by James McNeil.
Eight Section Brocade Choi�s Kung Fu � Bul Mu Do Association
Eight Section Brocade Brief instructions with photographs of movements. By

Jiawen Miao. 30K.
Eight Section Brocade - Wing Lam Kung Fu. Videotape. Song Dynasty Qigong Eight
Section Brocade
Eight Section Brocade. By Jiang Jian-ye. Videotape 76 minutes. Teaches the

ever popular Song Dynasty qigong system.
Eight Section Brocade Qigong Cane. How to practice this form using a wooden cane.
Notes by Toma. Based, I think, on the Northern Energy Taiji Cane by James
Bouchard.
Eight Section Brocade Qigong Research by Michael P. Garofalo. Provides

information about the history and purpose of this popular Chi Kung practice.
Detailed descriptions are provided for each of the eight movements; including
information on movement variations, health benefits, qigong meaning, and cautions.
The document includes the most extensive bibliography, link guide, and comments on
Ba Duan Jin Qigong resources available anywhere. Some animated graphics are
provided in linked files. This document is updated as new information is
discovered. This qigong set is the most popular set practiced around the world,
and is also known as: Baduanjin, Pa Tuan Jin, Eight Silken Treasures, Ba Duan Jin,
Pal Dan Gum, Ba Duan Gin, Pa Tin Kam, Otto Pezzi di Tesoro, Acht Delen Brokaat,
Les Huit Exercices del la Soie, Eight Silken Treasures, Brocade Qigong, Wudang
Brocade Qigong, Brocade soft qigong (Rou Gong), Eight Treasures inner qigong (Nei
Gong), Silk Treasures Qigong, and the first eight Buddha Lohan Hands. This
document is about 110 pages, 26,000 words, and with a filesize of 340Kb. Last
updated on April 15, 2008. Web File Location:
http://www.egreenway.com/taichichuan/esb.htm.
"The Eight Section Brocade: Qigong from the Shaolin Temple." By Gene Ching.
Kungfu Magazine, May/June 2001.
Eight Section Brocade Links
Eight Section Brocade Standing Qigong. Instruction by Sifu Franklin Fick.

Instructional DVD.
Eight Sections of Silk. By Joe Hing Kwok Chu. 67K. Information on acupressure
massage and stretching movements. This author tries to make the case that the
exercise is more accurately related to the "pull and break tendons" exercise set
of the Shaolin Buddhist training regimen. I believe that Da Mo's (Bodhidharma)
bone marrow washing and tendon changing exercises are not the same as the Eight
Section Brocade qigong. The ability of the tendons or ligaments to stretch is
very limited, most stretching occurs in the belly of muscle fibers.
Eight Silk Movements. Tak Wah Kung Fu Club. Illustrations and descriptions for
each movement. 10Kb.
Eight Simple Qigong Exercises for Health: The Eight Pieces of Brocade. By Yang
Jwing Ming. Boston, YMAA Publication Center, 1997. 96 pages. ISBN: 1886969523.
VHS available, 1999, ASIN: 188696954X.
Eight Simple Qigong Exercises for Health DVD. The Eight Pieces of Brocade. By
Yang Jwing Ming. Boston, YMAA Publication Center, 2003. 140 minutes, color DVD5-
NTSC - All Regions. ISBN: 1594390037. DVD B00016USR8.
Eight Steps of Brocade Instruction on a videotape by Yu Ding Hai.
Eight Strands of the Brocade 5K.
18 Buddha Hands Qigong: A Medical I Ching Exploration. By Larry Johnson. White

Elephant Monastery, 1999. 299 pages. ISBN: 0924071990.
Eighteen Hands Lohan Qigong (King Mui Version) Description and photographs.
Eighteen Hands of the Lohan (Lohan Shi Ba Shou). Shaolin history. 34Kb.
The Eight Treasures. By Maoshing Ni. 196 pages. An instructional videotape is

also available.
"Eight Treasures from Old China: Baduanjin - The Eight Brocade Exercises" by Foen
Tjoeng Lie. Taijiquan and Qigong Journal, Volume 4, Issue 2, 2001.
Eight Treasures Qi Gong By Michael P. Garofalo. 325Kb. Descriptions of the

movements, comments, links, bibliography, quotations, and charts.
Eight Treasures: Energy Enhancement Exercises. By Ni Mao-Shing and Ni Hua-Ching.

Seven Star Communications, 1996. ISBN: 0937064742.
Exercise Danger: 30 Exercises to Avoid plus 100 Safer and More Effective
Alternatives. By Grant Donovan, Jane McNamara, and Peter Gianoli. Wellness
Australia PTY LTD, 1989, 1997. ISBN: 1875139036. 29 pages.
"The Eye of the Beholder." By David Life. "The practice of Drishti is a gazing
technique that develops concentration and teaches you to see the world as it
really is." Yoga Journal, February 2002, pp. 73- 76.
Feedback or complaints about this webpage?
Fitness and Well Being
Five Animal Frolics (Wu Qin Xi): Tiger, Bear, Crane, Deer, and Monkey
Five Elements and Eight Brocades of Silk. Chi Kung Series, Volume 1. VHS
videotape, 45 Minutes.
Friedrich, Andreas W: Qi Gong, Ba Duan Jin, Die Acht Edlen Ubungen.
The Five Tibetans: Five Dynamic Exercises for Health, Energy, and Personal Power.
By Christopher S. Kilham. Healing Art Press, 1994. 96 pages.
ISBN: 0892814500. Although this book draws from Tantra and Kundalini yoga
traditions, rather than from Chinese qigong, the comments on forward and back
bending are instructive. VSCLC.
Gil Otto Broccati or Ba Duan Jin. Studion de un'antica pratica de qigong ancora
molto diffuse in Cina. By Maria Luisa Vocca. Good instructions, with
photographs, in Italian. Includes bibliography. 38Kb.
Ginnastica Cinese: Stretching e Pa Tuan Chin. In Italian. 24Kb.
Google: Ba Duan Jin
Google: Eight Section Brocade
Baduanjin Qigong - Wikipedia Article
Green Way Research, Red Bluff, California
Gymnastic Qigong: Eight Section Brocade. Audio CD. By GZ Beauty.

The Healing Promise of Qi: Creating Extraordinary Wellness Through Qigong and Tai
Chi. By Roger Jahnke, O.M.D.. Chicago, Contemporary Books, 2002. Index, notes,
extensive recommended reading list, 316 pages. ISBN: 0809295288. VSCLC.
Health and Fitness with Chinese Arts: Pa Tuan Chin
Health and Long Life: The Chinese Way. An integrated survey of Chinese health
practices, from acupuncture to inner alchemy. By Livia Kohn. Three Pines Press,
2005.
Herbalshop - Ba Duan Jin Seated version of Eight Section Brocade.
How Can I Get My Product Reviewed or Listed Here?
Index to the Cloud Hands Website
Knocking at the Gate of Life and Other Healing Exercises from China. Official
Manual of the People's Republic of China. Translated by Edward C. Chang.
Pennsylvania, Rodale Press, 1985. Index, 202 pages. ISBN: 0878575820. The
Eight Section Brocade, Pa Tuan Chin: pp. 24-29.
Kudos and Praise for this Webpage
Kuldtikandi Harjutus: Baduanjin 18Kb.
List of Movements in the Eight Section Brocade in Chinese
List of Movements in the Eight Section Brocade in English
Living Stress Free - Naturally: The Eight Pieces of Brocade
Lohan Qigong System. By Howard Choy. 23Kb
"Longevity and the Eight Brocades." The Empty Vessel: A Journal of Daoist
Philosphy and Practice, Summer 2002.
Longevity Arts of Tibet and China
Luohan Qigong. Sifu Gaspar Gaspar, M.D. 14 Luohan forms description.

Separating Heaven and Earth #3
Las 8 Piezas del Brocado
Meditation: Links, Bibliography, Notes, Quotes.
Mount Wudang Qigong and Kung Fu The Shaolin Buddhist Temple is associated with
northern China's Buddhist qigong and kungfu, while Mount Wudang is associated with
southern China's Taoist qigong and Taiji. The legendary Master Zhang Sanfeng is
associated with the Taoist qigong and Mount Wudang. Numerous references to the
Eight Section Brocade are found in Wudang qigong sources.
Nan Bei Wushu � Chi Gung Some information about making specific sounds while
doing the ESB.
Las 8 Piezas del Brocado: Ba Duan Jin. Very good instructions in Spanish, with
drawings. 30Kb.
Las 8 Piezas del Brocado Sentado: Ba Duan Jin. Instructions in Spanish for the
seated version. 13Kb.
Opening the Energy Gates of Your Body: The Tao of Energy Enhancement. By Bruce
Kumar Frantzis. Illustrated by Husky Grafx. North Atlantic Books, 1993. Second
Edition. 174 pages. ISBN: 1556431643. VSCLC.
Pa Kua Chang, Bagua Zhang, Circle Walking: Links, Bibliography, Quotations.
Pa Tuan Chin (8 Section Brocade) Information from the UCT Tai Chi Club. 4K.
A list of the benefits of each movement.
Pa Tuan Chin Includes photos and instructions. In the German language. 15Kb.
Pa Tuan Chin Course Norfork, England.
Pa Tuan Chin. By H. F. Xue. Wan Li Book Co., Hong Kong.
Pa Tuan Chin and Pa Kua German language.
Qigong. Kodai No Bushido. 16Kb.

Qigong: A Legacy in Chinese Healing - The Eight Treasures. By Dean Deng and Enid
Ballin. Qigong International, 1997. 162 pages. ISBN: 0965756084.
Qigong and Tai Chi Chuan: Health Benefits
Qigong and Taoism
Qi Gong Ba Duan Jin: Die Acht Edlen Ubungen. By Andreas W. Friedrich. Book.
ISBN: 3874100618.
Qigong Basics. By Ellae Elinwood. Tuttle Publishing, 2004. 192 pages. ISBN:
0804835853.
Qi Gong: Bibliography, Links, Resources. By Michael P. Garofalo.
Qigong (Chi Kung) - Red Bluff, California
Qigong Empowerment: A Guide to Medical, Taoist, Buddhist, and Wushu Energy

Cultivation. By Liang, Shou-Yu and Wu, Wen-Ching. Edited by Denise Breiter-Wu.
Rhode Island, Way of the Dragon Publishing, 1997. Index, glossary, 348 pages.
ISBN: 1889659029. This is an excellent reference and instruction book. VSCLC.
Qi Gong for Beginners: Eight Easy Movements for Vibrant Health. By Stanley D.
Wilson. Photographs by Barry Kaplan. Sterling Publications, 1997. 148 pages.
ISBN: 0915801752. Very good photographs, clear descriptions, useful supplementary
information and instruction. VSCLC.
Qigong for Health. By Emilio Gonzalez and George Wedemeyer. Instructional

videotape set, 2 Volumes.
Qigong for Meditators: Eight Section Brocade 46Kb
Qigong for Self-Healing 12K
Qigong Links Over 1,000 links from DMOZ/Google.
Qigong: Bibliography, Links, Resources, Quotes, Lessons By Mike Garofalo.
Qigong Styles
Qigong Teachings of a Taoist Immortal. By Stuart Alve Olson. 12K.

Qigong Teachings of a Taoist Immortal: The Eight Essential Exercises of Master Li
Ching-Yun. By Stuart Alve Olson. Rochester, Vermont, Heavenly Arts Press, 2002.
Index, bibliography, appendix, photographs, illustrations, 192 pages. ISBN:
0892819456. Excerpts The best book I have read on the seated version of the
Eight Section Brocade. "Throughout history Taoists have promoted the development
and restoration of the Three Treasures - body, breath, and spirit - through the
gentle practice of qigong. At the center of the qigong practice are the Eight
Brocades, a series of postures that developed during the 3,000-year Taoist quest
for longevity and vitality. Now qigong expert Stuart Olson translates into English
Master Li Ching-yun's treasured teachings on the Eight Brocades. One of the most
famous qigong masters of this century, Master Li Ching-yun is reliably chronicled
to have lived more than 250 years, during which he practiced the Eight Brocades on
a daily basis. His longevity and personal endorsements attest to and validate the
Eight Brocades as the quintessence of Taoist health and qigong practices." The
Tao of Books This book explains the seated form of the Eight Section
Brocade, the "Eight Diagram Active Kung" by Li Ching-yun (1678-1934). The
photographs and explanations of the movements are very good. The layout and
illustrations are exemplary. The introduction, notes, and comments are very
useful. Persons interested in qigong and taijiquan and their relation to the
Eight Tri-grams and I'Ching will find Mr. Olson's many books invaluable. VSCLC.
Quest for Longevity: A Taoist Perspective By Francesco Garri Garripoli. 31Kb.
Relaxing Into Your Being. The Water Method of Taoist Meditation Series, Volume 1.
By Bruce Kumar Frantzis. Fairfax, California, Clarify Press, 1998. Reader's
Edition. 208 pages. Republished by: North Atlantic Books, 2001, ISBN:
1556434073. Sifu Frantzis's lectures on "dissolving" are important for the Wu Ji
meditation posture.
Relaxation (Sung, Song): Links, bibliography, quotes, notes.
Rochester Chen Taijiquan Ba Duan Jin Excellent and clear instructions. 15Kb.
The Root of Chinese Chi Kung: The Secrets of Chi Kung Training. By Yang Jwing-
Ming. YMAA Chi Kung Series #1. Jamaica Plain, Massachusetts, Yang's Martial
Arts Association, 1989. Glossary, 272 pages. ISBN: 0940871076. VSCLC.
Scholar Warrior: An Introduction to the Tao in Everyday Life. By Deng Ming-Dao.

Harper San Francisco, 1990. Index, bibliography, 351 pages. ISBN: 0062502328.
MGC.
Seated Version of Ba Duan Jin Seated version of Eight Section Brocade.

Herbalshop.
The Secret Art of Seamm-Jasani: 58 Movements for Eternal Youth from Ancient Tibet.
By Asanaro. Jeremy P. Tarcher, 2003. 210 pages. ISBN: 158542241X. Some
speculate that general Chong Li-quan might have learned some yoga/qigong from
Tibetans and Taoists living near Tibet. VSCLC.
Shaolin Ba Duan Jin In the Check language. 15Kb.
Shaolin Ba Duan Jin. Brief directions for each movement and larger instructive
photographs of a demonstration of the form by Shi Xing Xi, Shaolin warrior monk
and head coach.
Shaolin Eighteen Lohan Hands. By Sifu Wong Kiew Kit. 14Kb. Compare the first 8
movements of 18 Lohan Hands with the Eight Section Brocade. Includes
illustrations of movements. Comments.
One can clearly see the similarities between:
18 Lohan Hands
Eight Section Brocade
Lifting the Sky 1

Pressing the Heavens with Two Hands 1
Shooting Arrows 2
Drawing the Bow and Letting the Arrow Fly 2
Plucking Stars 3
Separating Heaven and Earth 3
Turning Head 4
Wise Owl Gazes Backward 4
Thrust Punch 5
Punching with Angry Gaze 5
Carrying the Moon 7 and

Nourishing Kidneys 8
Touching Toes and Bending Backwards 8
Bodhidharma Lifting the Sky

The great Zen teacher, Bodhidharma (448-527 CE), supposedly created the Eighteen
Hands of the Lohan Qigong
Shaolin Wahman - 18 Lohan Hands
Shaolin Meditation
The Shaolin Workout: 28 Days to Transforming Your Body and Soul the Warrior's Way.
By Sifu Shi Yan Ming. Rodale Press, 2006. Index, 293 pages. ISBN: 1594864004.
Silken Treasures Qigong By Michael P. Garofalo. Descriptions of the eight

movements, comments, variations, links, bibliography, quotations, animated .gif
photographs of the movements, and charts.
Simple Fitness Exercises : Traditional Chinese Movements for Health &

Rejuvenation. By Jiawen Miao. Llewellyn Publications, 2000. Index, 111 pages.
ISBN: 1567184952. Both a basic form (The Gentleman's ESB, pp. 31-54) and a more
advanced form (The Warrior's ESB, pp. 55-76) taught in this book using
descriptions and photographs.
The Spiritual Legacy of the Shaolin Temple: Buddhism, Daoism, and the Energetic
Arts. By Andy James. Foreword by Dr. Jerry Alan Johnson. Summerville, MA,
Wisdom Publications, 2004. 208 pages. ISBN: 0861713524. VSCLC.
Song Dynasty Qi Gong Eight Section Brocade. Instructional videotape featuring

Shihfu Jiang Jian.
Standing Meditation (Wu Ji)
Stand Still and Be Fit: The Way of Energy. By Master Lam Kam Chuen. Videotape.
Includes instruction on the Eight Treasures.
Strength Training Anatomy. By Frederic Delavier. Champaign, Illinois, Human

Kinetics, 2001. 124 pages. ISBN: 0736041850. Revised edition of "Guide des
mouvements de musculation" Paris, Ditions Bigot, 1998. An outstanding illustrated
guide to muscles at work. Both male and female models are used. VSCLC.
Strength Training: Taijiquan, Qigong, Kung Fu and Yoga
Subject Index to Cloud Hands Website
Sung (Song) - Relaxation
Sun Lu Tang's Internal Martial Arts: Baguazhang, Xingyiquan, Taijiquan, and

Qigong. Bibliography, Links, Quotes, Resources, Instructions.
Sun Style of T'ai Chi Ch'uan: Standard Competition 73 Movements Form. Research by
Michael P. Garofalo, M.S.. Webpage: 450Kb, June 2008. This webpage includes an
introduction, information on the history of the Sun Taijiquan forms, a detailed
bibliography, extensive links, references to video resources, a large collections
of quotations about Sun Taijiquan, recommendations on the best media resources on
the topic, and suggestions for learning the 73 competition Sun Taijiquan form. A
detailed comparative list of the names of each of the 73 movements is provided,
with source references, and the movement names are given in English, Chinese,
Chinese characters, French, German, and Spanish. This webpage includes detailed
descriptions of each of the 73 movements with black and white illustrations for
each movement sequence along with commentary and comparisons. Many additional
nomenclature lists and section study charts in the PDF format, photographs and
graphics are also provided - over 1.3 MB of information. This webpage is the most
detailed and complete document on the subject of the Sun Taijiquan Competition 73
Form available on the Internet. This document was published by Green Way
Research, Valley Spirit Taijiquan, Red Bluff, California, 2008. URL:
http://www.egreenway.com/taichichuan/sun73.htm.
Sun Lu Tang's Style of Internal Martial Arts: Links, Bibliography, Resources,

Quotes, Notes
Sword: Standard 32 Sword Form, Yang Style, Practice
Tai Chi Basics and Eight Pieces of Brocade. By Wong, Doc-Fai. San Francisco, CA.
Demonstration videotape, 70 minutes.
Tai Chi Chuan: Chen Style
Tai Chi Chuan: Standard 24 Form in the Yang Style
Tai Chi Chuan: Sun Style
Tai Chi Chuan: Yang Style
Tai Chi Connections: Advancing Your Tai Chi Experience. By John Loupos. Boston,
MA, YMAA Publication Center, 2005. Index, 194 pages.
ISBN: 1594390320.
Tai Chi for Arthritis. DVD. Narwee, Australia, East Action Video, 1997. 80
Minutes. DVD format. In 4 languages: English, Spanish, French, and Chinese
(Mandarin). Created by Paul Lam, M.D., a family physician in Sydney, Australia
and internationally acclaimed Tai Chi Chuan teacher. This work is supported by
the Arthritis Foundation of Australia. Reviews A VHS videotape is also
available. Some of the warm up exercises in this program are part of the Eight
Treasures.
Drawing the Bow and Letting the Arrow Fly #2
Shaolin Ba Duan Jin
T'ai Chi for Seniors: How to Gain Flexibility, Strength, and Inner Peace. By
Philip Bonifonte. New Age Books, 2004. 216 pages. ISBN: 1564146979.
Includes the Eight Section Brocade. VSCLC.
Taijiquan for Good Health, Fitness and Vitality
Taoism and Taijiquan
Taoist Classics. The Collected Translations of Thomas Cleary. Boston, Shambhala

Press. Four Volumes: Volume One, 296 pages, 2003. Volume Two, 640 pages, 1999.
Volume Three, 304 pages, 2001. Volume Four, 464 pages, 2003.
Taoist Eight-Sectioned Satin Chi-Kung. By Leung Ting. Hong Kong, Leung's

Publications, 1995. 126p. ISBN: 9627284181.
Taoist Qigong for Health and Vitality: A Complete Program of Movement, Meditation
and Healing Sounds. By Hon, Sat Chuen. Boston, Shambhala, 2003. 208 pages.
ISBN: 1590300688. For an audio recording of the Healing Sounds is online. Three
of the six exercises can be compared with movements in the Eight Treasures:
Spleen, "Fu", Press Heaven and Earth (3); Lungs, "Xi", Draw Bow (2); Triple
Heater, ""Hey", Hold Up the Sky (1); Kidney, "Chu"; Heart, "Ho"; Liver, "Xu".
VSCLC.
Taoist Ways to Transform Stress into Vitality: The Inner Smile and Six Healing
Sounds. By Mantak Chia. Healing Tao Books, 1991. 115 pages. ISBN: 0935621008.
Tao of Yiquan: The Method of Awareness in the Martial Arts. Volume 2 of the
Trilogy: Warriors of Stillness. Meditative Traditions in the Chinese Martial
Arts. By Jan Diepersloot. Walnut Creek, CA, Center for Healing and the Arts,
1999. Index, notes, 272 pages. ISBN: 0964997614. VSCLC.
Ten-Section Brocade Qigong Exercise. A poster with instructions by Lin Housheng.
Thirteen Treasures Walking Qigong. By Michael P. Garofalo.
Taijiquan Classics
Thanks to Tristan and Carole for sending me a some good links and references for
this webpage.
Tips and Suggestions for Qigong Practice. By Mike Garofalo.
Traditional Valuable Health Preservation Series: Eight Section Brocade Exercises.

Instructional DVD. 2007. Featuring Pan Shaozu. 64 Minutes. ASIN: B000W0H5JC.
Narration in Chinese with English and Chinese subtitles.
Trigrams of the I Ching and Qigong
24 Form, Yang Style Short Form
Tuna and Daoyin Brief Explanation
Valley Spirit Center Red Bluff, California. Organizer: Michael P. Garofalo.
Valley Spirit Taijiquan, Qigong and Yoga
Video Clips Online
Ba Duan Jin Exercicio, 1 minute and 5 seconds
Eight Simple Qigong Exercises, Yang Jwing-Jing, 47 seconds
Master Jesse Tsao: Qigong 8 Pieces of Brocade, 5 minutes
Videos - German
VSCLC = Valley Spirit Center Library Collection
Walking and Tai Chi Chuan Quotes, links, bibliography, and notes.
Walking - General Fitness Exercise
Walking Meditation
The Big Bear Turns From Side to Side, #7
Drawing by Nadezda Kotrchova
Shaking the Head and Wagging the Tail to Eliminate the Heart-Fire
The Way of Energy: Mastering the Chinese Art of Internal Strength with Chi Kung
Exercise. By Master Lam Kam Chen. New York, Fireside, Simon and Schuster, 1991.
A Gaia Original. Index, 191 pages. ISBN: 0671736450. The Eight Section Brocade,
Chapter 4 - Preparing for Energy, pp. 63-81. VSCLC.
The Way of Qigong: The Art and Science of Chinese Energy Healing. By Kenneth S.
Cohen. Foreword by Larry Dossey. New York Ballantine Books, 1997. Index, notes,
appendices, 427 pages. ISBN: 0345421094. One of my favorite books:
comprehensive, informative, practical, and scientific. The Eight Brocades are
described on pages 186 - 194. He also has produced audio-cassettes and qigong
instructional videotapes. Master Cohen is a fine writer and very knowledgeable
about qigong. I recommend that a person new to qigong purchase this book first!
VSCLC.
The Way of Harmony By Howard Reid. A guide to self-knowledge through the Arts
of Tai Chi Chuan, Hsing I, Pa Kua, and Chi Kung. London, Gaia Books Limited,
1988. Index, 191 pages. ISBN: 0671666320. Instructions and illustrations of
the Ba Duan Jin set can be found on pages 26 - 33. VSCLC.
Weblog - The Cloud Hands Blog: Taijiquan and Qigong
The Web That Has No Weaver: Understanding Chinese Medicine. By Ted J. Kaptchuk,
O.M.D.. Chicago, McGraw Hill Contemporary Books, 2nd Edition, 2000. Index,
bibliography, appendices, notes, 500 pages. Foreward by Margaret Caudill, M.D.,
and by Andrew Weil, M.D. ISBN: 0809228408. MGC. An excellent introduction to
traditional Chinese medicine and modern research on the topic. VSCLC.
Wei Qi Gong In the German language.
Where can I purchase these books and videotapes?
Wild Goose Qigong: Bibliography, Links, Resources, Quotes, Notes
The Wonders of Qigong. A Chinese Exercise for Fitness, Health and Longevity.
Compiled by the China Sports Magazine, Beijing, China. Published by Wayfarer
Publications, Los Angeles, CA, 1985. 111 pages. 275 line drawings. ISBN:
0935099077. Includes the Eight Section Brocade (pp.28-33). VSCLC.
Wood, Michelle. Baduanjin (Eight Section Brocade) and wholistic health services.
Bend, Oregon.
Wudang Mountain Badunjin Qigong 20Kb. Original (in Chinese) written in Hong
Kong by Woo Kwong Fat, the 28th Generation Master of Dragon Gate Branch, Wudang
Mountain.
Wudang Qigong
Wudang Qigong: China's Wudang Mountain Daoist Breath Exercises. By Yuzeng Liu and
Terri Morgan. International Wudang Internal Martial Arts, 1999. 244 pages.
ISBN: 0967288908.
Wuji Qigong
Yang Family Traditional T'ai Chi Ch'uan Long Form, 108 Movements. By Michael P.
Garofalo. 215Kb+ Provides a list of the movements divided into five sections for
teaching (.html and .pdf versions available). Includes a bibliography, links,
notes, and quotations. Provides a list comparing the Yang Long Form 108 to the
85 postures sequence. Many Yang style Taijiquan players warm up with the Eight
Section Brocade qigong set.
Yoga: Guides, Links, Bibliography, Quotes, Notes
The Yoga of Breath: A Step-by-Step Guide to Pranayama. By Richard Rosen.

Foreward by Rodney Yee. Illustrations by Kim Fraley. Boston, Shambhala, 2002.
Index, notes, 304 pages. ISBN: 1570628890. VSCLC.
Yuli Qigong. By Jeff Smoley. Wujigong, Zhan Zhuang, 5 Animal Frolics, Jade Power
Qigong, and Eight Section Brocade. Jeff borrowed my disclaimer.
Zhong Li-quan, Zhang Liquan, (Chung Li-ch'�an, Zhongli Quan, Chong Li-quan):
Notes 1, Notes 2,
Zhang Liquan (Chong Li-quan)

One of the Eight Taoist Immortals
Legendary Practioner of the Eight Treasures Qigong
Quotations
"This exercise consists of eight sections (forms), which the ancients thought as
beautiful as brocade, hence its name. To practice this exercise one must keep a
tranquil mind, concentrate the mind on Dantian (elixir field), pose as if the head
is suspended, keep your mouth shut with the tongue-tip resting on the palate, keep
the eyes looking straight forward, relaxing the body as a whole, and breathing
naturally. It's practiced in the morning and evening in fresh air for 15-30
minutes each time. In addition, Baduanjin can be used as a warm up exercise."
- Baduanjin
"Wen Ba Duan is the essential basic set of exercises practiced by Shaolin Monks
both prior to, and following their daily long hours of training. The Shaolin
Temple, famous as the birthplace of Chinese Martial Arts, was built in 495 AD, and
this set of exercises has been documented as having a history in excess of 800
years. The exercises known as Eight Golden Treasures consist of two main parts:
the standing forms (Wu Ba Duan) and the seated forms (Wen Ba Duan). Wen Ba Duan
emphasizes the internal nature of these exercises in that its principle aim is the
cultivation of qi without excessive physical movements of the external Wu Ba
Duan. Wen Ba Duan combines the qi cultivation of the mind (yi), deep breathing
(tu na), gentle exercise (dao yin) and therapeutic self massage (an mo)."
- Tai Chi Australia
"These are mainly stretching exercises coming from the Shaolin Monastery which is
well known for its martial arts. They are the preliminary exercises of the
martial arts, including eye exercises, massaging points, stretching, and punching.
Traditionally these are not classified as neigong exercise. The name "eight
sections of silk," also translated as "eight pieces of brocade," is a misnomer.
The correct name is "pull and break tendons.""
- Joe Hing Kwok Chu, Eight Sections of Silk
"Chinese medical chi-gung emphasizes soft, slow, rhythmic movements of the body
synchronized with deep diaphragmatic breathing. The purpose of these exercises is
to stretch the tendons, loosen the joints, and tone the muscles, to promote
circulation of blood, and to regulate all the vital functions of the body. The
medical school adapted many forms of 'moving meditation" exercise for therapeutic
use, including the ancient dao-yin and 'Play of the Five Beasts' forms based on
animal movements, martial forms such as 'Eight Pieces of Brocade' and Tai Chi
Chuan, and special exercises developed specifically to treat various internal
organs."
- Daniel Reid, A Complete Guide to Chi Kung, p. 52.
"China's health-preserving ways of long standing - the technique of Daoyin, meant

to activate limbs and the trunk through mind-directed exertion of inner force with
simultaneous movements of body-bending and back-inclining, and the extending with
withdrawing of limbs; and the technique of Tuna consisting of deep breathing
exercises of the abdomen - are recorded in the writings of such fourth century
B.C. authors as Lao Zi, Zhaung Zi, Meng Zi, and Qu Yuan."
- Chen Style Taijiquan, 1984, p. 4.
Many scholars attribute the development of the Eight Section Brocade to General
(Marshall) Yeuh Fei in the 11th century AD. Others have a different opinion.
Stuart Alve Olson, a scholar and Tai Chi Chuan master states: "Pa Tuan Chin, the
Eight Pieces of Brocade, is a very ancient form of Tao Yin (Taoist breathing
exercises) attributed to Chung Li-ch'uan (also known as Han Chung-li) of the Han
Dynasty. Chung Li-ch'uan was the teacher of Lu Tung-pin, one of the Eight
Immortals and founder of the Complete Reality Sect. The exercises of Pa Tuan Chin
have also been attributed to Chen Tuan, the teacher of the famous Taoist immortal,
Chang San-feng, who is credited with inventing T'ai Chi Ch'uan. Pa Tuan Chin has
both seated and standing
exercises, in both hard and soft styles."
- Stuart Alve Olson, Cultivating the Ch'i, 1993, p. 138.
Hua T'o (110-207 A.D.) is one of the famous physicians of the Han Dynasty. In
The History of the Later Han, Hua T'o wrote: "Man's body must have exercise, but
it should never be done to the point of exhaustion. By moving about briskly,
digestion is improved, the blood vessels are opened, and illnesses are prevented.
It is like a used doorstep which never rots. As far as Tao Yin (bending and
stretching exercises) is concerned, we have the bear's neck, the crane's twist,
and swaying the waist and moving the joints to promote long life. Now I have
created the art called the Frolics of the Five Animals: the Tiger, the Deer, the
Bear, the Monkey, and the Crane. It eliminates sickness, benefits the legs, and
is also a form of Tao Yin. If you feel out of sorts, just practice one of my
Frolics. A gentle sweat will exude, the complexion will become rosy; the body
will feel light and you will want to eat."
- From: Drawing Silk: A Training Manual for T'ai Chi. Page 6.
"Down through the ages, the exercises as practiced at Shaolin Temple have
developed into the largest wushu school with hundreds of routines in different
styles, from which many other schools have been derived. Of these mention may be
made of Long boxing, "cannon and hammer" boxing, "six-in-one" boxing, baduanjin
("brocade" exercises in eight forms) which is said to have been revised by General
Yue Fei (1103-1142) on the arhats' routine in 18 forms, the "stepping exercises"
and "heart-and-will" school derived respectively from the dragon's and tiger's
sections in Monk Bai Yufeng's routine imitating the five animals' movements, and
the long-range boxing in 36 forms compiled by the First Emperor of the Song
Dynasty (960-1279). The routines can be practiced solo, duet or trio, and bare
hand or with ancient weapons, particularly the cudgel which has earned great
reputation for Shaolin Temple."
- China Sports Publications, Shaolin Temple Wushu
"Ba Duan Jin means literally "Eight Pieces of Silk Brocade." These eight
exercises are elegant, graceful, and essential methods of qi cultivation. They
were first described in an eight-century Daoist text, Xiu Zhen Shi Shu ("The Ten
Treatises on Restoring the original Vitality"), in the Daoist Canon. Daoist
tradition attributes the exercises to one of the Eight Immortals of Chinese
folklore, Chong Li-quan. Chong is frequently represented in Chinese art as a
bald-headed, potbellied figure, with a white beard reaching to his navel. Chong
had been a general during the Han Dynasty. When his army was defeated in a battle
against the Tibetans, Chong withdrew into the mountains rather than face the
Emperor's wrath. There he met a Daoist who transmitted to him dao-yin (qigong)
"recipes" to create an inner elixir of long life. The Eight Brocades was one of
these methods. Before he died, Chong inscribed the exercises on the walls of a
cave. When another general, Lu Dong-bin, discovered the cave several centuries
later, he followed the diagrams and also became a sage-Immortal. According to a
statement in the Ten Treatises, it was General Lu himself who first described the
exercise on stone.
- Kenneth S. Cohen, The Way of Qigong: The Art and Science of Chinese Energy
Healing. 1997, p. 186.
Zhang Liquan (Chong Li-quan)

One of the Eight Taoist Immortals
Legendary Practitioner of the Eight Treasures Qigong
"Ba Duan Jin first appears in writing in an eighth century Taoist text, Ten
Treatises on Restoring Original Vitality. It is also explained in an ancient
Chinese text call the Dao Shu, compiled during the Southern Song Dynasty (1127-
1279 AD). This version is derived from still another Chinese military hero,
Marshal Yeuh Fei (1103-1142 AD). He recorded each of the movements in the form of
a poem that explained its execution and purpose, and taught them to his soldiers
to improve their health, stamina and martial art skills."
- Stanley D. Wilson, Qi Gong for Beginners, 1997, p. 19
"The Eight Strands of Silk Brocade are indeed a fine suit of clothes. It has been
said that Baduanjin is the most popular qigong exercise set in the world. It is
plain to see why. By practicing the whole set of eight exercises in a similar
manner to Taijiquan one can expect to see significant changes in health and
vitality within six months, more subtle changes within a year and greater changes
within five years."
- Shihfu Mike Symonds, Ba Duan Jin
"In the past, people practiced the Tao, the Way of Life. They understood the
principle of balance, of yin and yang, as represented by the transformation of the
energies of the universe. Thus, they formulated practices such as Dao-yin
[qigong], an exercise combining stretching, massaging, and breathing to promote
energy flow, and meditation to help maintain and harmonize themselves with the
universe."
- Yellow Emperor's Classic of Internal Medicine, Huang Ti Nei Jing, 800 BCE
"Later, during what is known by historians as the Warring States Period, 480-222
BC, we find the emergence of what are called Tao Yin (daoyin) disciplines, again
special exercises for health that may, in part at least, have been derived from
the much earlier era of the Yellow Emperor. Tao Yin means 'guiding and inducing'
- guiding and inducing the flow of chi around the body. At the same time, special
breathing techniques combined with meditation were also being introduced by the
Taoist philosophers. These techniques, they claimed, were effective not only in
the treatment of certain illnesses but also in the prevention of disease. It is
important to understand that in those times a philosopher was also someone who
meditated and probably also practiced medicine. All these subjects were linked,
making up what we would today term an 'holistic' approach."
- History of Chi Kung
"The Eight Strands of Silk Brocade are an extremely fine set of eight Qigong
exercises. They are learned and then practiced as one complete, unbroken form;
each movement of each of the eight exercises being repeated eight times before
doing the next exercise in sequence. Like most of the best things in life they
are simple, easy to learn, easy to perform and taking only 14 - 18 minutes to do
every morning and night. This is the way to improve health and well-being in a
relaxed and easy manner. The only thing which stands in anyone's way is their own
laziness or lack of self-discipline."
- The Eight Strands of Silk Brocade
"The most recent evidence of the long history of these movements [Qigong
exercises] comes from a silk book unearthed in 1979, known as the Dao Ying Xing Qi
Fa ("Method of Inducing the Free Flow of Chi"). The book dates from the Western
Han Dynasty, which ran from 204 BC to AD24, and bears 44 drawings of men and women
in exercise positions resembling the Ba Duan Jin."
- Master Lam Kam Chuen, The Way of Energy, 1991, p. 81.
Reproduction of the qigong exercises silk scroll (Dao-yin Tu) found in the tomb at
Mawangdui, China, in 1973.
This scroll is from the period around 168 BCE. Photo from the Wonders of Qigong,
China Sports Magazine, 1985
"The Dao-yin Tu is the finest example of the consistency and continuity of qigong
healing
techniques. The majority of the exercises look so similar to the postures of
modern qigong
that it is possible to deduce how they were performed. The rich themes found in
the
Dao-yin Tu run like a fine thread through the fabric of qigong history and
evolution.'
- Kenneth Cohen, The Way of Qigong, 1997, p. 19
�Baduanjin�, which literally translates as �eight pieces of silken brocade�, has

always been a very popular exercise in China. Its unusual name derives from the
fact that the Chinese character for silken brocade � �jin� � also has the archaic
meaning of that of a set of exercises composed of different movements. Hence the
title �eight pieces of silken brocade� can be interpreted more accurately as �an
exercise composed of eight sets of movements�. Baduanjin has a written history of
over 800 years. During this period of time, many modifications and innovations
have been added to the original form. Although the variations are numerous, they
can be broadly categorized into themes related to the seated and to the standing
postures, with the latter further sub-divided into the �Northern� and the
�Southern� styles. "
- Howard Choy, Baduanjin
"Ba Duan Jing consists of eight different movements, each one of which is simple,
short, and effective. Since time or location does not restrict one's practice, it
is quite popular, and consists of two styles. The Wen or sedentary style adopts a
sitting position with concentrated mind and attention to one's breathing. This
particular type incorporates knocking teeth, shaking head, gargling throat,
massaging the kidney area, swaying shoulder, pressing the scalp, stretching the
sole of the foot, etc. In contrast, the Wu or active style adopts a standing
position emphasizing body movement. These movements are called "Upholding the
heaven and regulating Sanjiao," "Stretching the bow with both sides," "Regulating
the spleen and stomach," "Looking backwards," "Swaying the head and tail,"
"Tapping at the back," "Holding fist and staring," "Stretching to both soles,"
etc."
- Ming Qi Natural Healtcare Center
"The �Eight Brocades� are a static � dynamic Qigong technique widely diffused
among the Chinese people. The technique is extremely ancient, with at least a
thousand year history. It has been highly studied and perfected throughout the
course of its history, to the point where it could represent a complete therapy.
It is ideal for stretching the meridians and unblocking the energy channels (qi)
in the human organism. It balances the energy in all of the internal organs and
eliminates every type of nervous or emotional tension. It can be practiced in
different ways, according to the predetermined scope, martial or therapeutic, or
according to the person practicing it (young, old, healthy or sick). The
exercises of which it is composed can be practiced individually or all together,
one after the other separately or in a continuous sequence."
- Gli Otto Broccati
"The Eight Section Brocade exercise has been in existence for more than eight
hundred years. Because of its effectiveness for keeping fit, it was accepted by
Shaolin monks as one of the basic entering level exercises for Shaolin Wushu.
Unlike Shaolin hard kung fu and the rest of Shaolin style for combat, the Eight
Section Brocade is a form of soft qi gong. The Eight-Section Brocade is an ideal
life time exercise for most people. It is especially recommended for people who
work at desks every day. Regular practice of this exercise can strengthen one's
internal organs as well as one's muscles and tendons."
- China Guide
"Badunjin Qigong originates from the Dao-Yin life-nourishing techniques of the

ancient era. The medical professionals, longevity-research experts, Qigong masters
of all ages developed this set of traditional body-strengthening exercise which
was founded on the theory of Chinese medicine. The Dao-yin, Qigong, martial arts,
gymnastics, massage, breathing arts, life-emulation and ancient dance is
amalgamated to form into eight segments. The creation of these segments is based
on the physiological condition and pathological changes of the human body, and the
emulation of the self-strengthening and self-healing movements of flying birds,
diving fishes, running animals and crawling species. The categorization of these
uniquely selected segments is based on the concept of Pak Qua. This has been
profoundly developed in the past through long-term practice and continual
improvements and is rich in the ethnic characteristics of the Chinese race."
- Wudang Mountain Badunjin Qigong, by Dragon Gate Master Woo Kwong Fat, Wudang
Mountain.
"The eight brocade is one of the most widely practiced classic exercise sets in
China, which can be dated back over 1,000 years. Its long existence has resulted
in its adoption by a diverse collection of practitioners, which has lead to
numerous variations. This set of excises is often practiced with Qigong. The
movements provide a comprehensive system of excise for people of all ages, toning
up muscles and stimulating the flow of qi throughout the body. People are advised
to perform it vigorously when in good health, to help build up the strength and
suppleness. But if you are in illness or in later years you should practice more
gently. It is widely regarded as the initial form set for any qigong or martial
arts new practitioners. Every movement is designed
to regulate or strengthen organs or bowels."
- DaMo Qigong and Wudang KungFu
"The Eight Pieces of Brocade (Ba Duan Jin). The Eight Pieces of Brocade is a Wai
Dan Medical Qigong exercise set. It is actually two sets of eight simple
exercises each (a sitting set and a standing set) that can maintain your health
and increase your energy reserves if you are healthy, and speed your recovery if
you are ill. This set was created by Marshal Yue Fei (1103-1141 A.D.) in the Song
dynasty to keep his soldiers strong and healthy. The Eight Pieces of Brocade
leads the beginner to the door of understanding Qigong."
- Yang Jwing-Ming's Martial Arts Academy
"Baduanjin which literally translates as the "eight pieces of silken brocade," has
always been a very popular exercise in China. Its unusual name derives from the
fact that the Chinese character for silken brocade also has the archaic meaning of
that of a set of exercises composed of different movements. Hence the title "eight
pieces of silken brocade" can be interpreted more accurately as "an exercise
composed of eight sets of movements." Baduanjin has a written history of over 800
years. During this period of time, many modifications and innovations have been
added to the original form. Although the variations are numerous, they can be
broadly categorized into themes related to the seated and to the standing
postures, with the latter further sub-divided into the Northern and the Southern
styles. The Northern style claims its legendary founder to be Yue Fei, who was a
famous general in the Sung Dynasty (960-1279AD). It is considered to be more
difficult to perform than the Southern style."
- Baduanjin
"These are the "Buddhidarma Lohan 18 hands" ("lohan kung" for short), the "siu
lohan", the "da lohan" and the "wu chi". Together these four form a complete
system of internal kung-fu to cover the whole range of choy lee fut qigong skills.
We have grouped these four forms under the generic name of "lohan qigong",
literally "the art of the breath of the enlightened ones". In its original form
lohan qigong is an internal set of exercises for cultivating the "three treasures"
of qi (vital energy), jing (essence), and shen (spirit). Done regularly it
activates the flow of the intrinsic life energy along the meridians, strengthens
the internal organs, increases longevity through maintenance of health and vigor
of body and mind, exercises the joints and muscles, promotes relaxation and stress
management, prevents occupational physical stress diseases, promotes postural
awareness and correct posture, and provides the essence and base for many internal
and external martial arts."
- Howard Choy, The Lohan Qigong System, 1999 The Shaolin 18 Lohan Hands system
is much more extensive than the Eight Section Brocade. Refer to the bibliography
above for more references. Notes on "Lohan."
"The Eight Verses of Wudang Mountain Badunjin :
1. Lift the ground and hold the sky to take care of the three internal cavities
2. Draw a bow to the left and right, just like shooting a vulture
3. Lift the hand up singly to tone and caress the spleen and the stomach
4. Look backwards to cure the five strains and seven injuries
5. Reach down the leg by both hands to strengthen the kidney and the reproductive
organ
6. Swivel the head and rock the bottom to calm down
7. Rotate fists and stare to add stamina
8. Vibrate the back seven times to expel illness
The first segment takes care of the three chiaos (internal organs), the second
segment strengthens the heart and the lung, the third regulates the spleen and the
stomach, the fourth cures strains and injuries, the fifth toughens the kidney and
reproductive organ, the sixth calms the nervous system, the seventh increases
stamina, the eighth gets rid of illnesses. It has materialized the merging of the
theory and movements of Badunjin with clinical sports, as well as specified the
importance of life-nourishment and health-preservation. Badunjin Qigong, uplifted
by the modern medical confirmation from Chinese and western professionals and
scholars, continues to be revitalized and made to perfection. Thus it has been
made even more suitable and practical to serve the needs of the modern era, and
advances with time.
The theory and movements of Wudang Badunjin is thorough; it is safe and easy
to learn, and has a wide application on medical cure. Externally, it exercises the
skin, muscles, tendons and bones; internally, it strengthens the organs, improves
the circulatory system, and consolidates the spirit of well being. Its movements
involve breathing naturally, and are smart & light, continuous and lively, elegant
and beautiful, stretchy and graceful, alternating relaxing with tightening,
synchronizing harmoniously, can be fast or slow but with distinct rhythm, can be
complicated or simple, active or quiet, and cohere the opening with the closing.
It stresses on the mutual use of toughness and gentleness, the training of the
internal and external body parts, the merging of activity and quietness, the
balancing of the left and the right, the top and the bottom, alternating the real
and the virtual, and nourishing both the body and the spirit. The amount of
exercise and the length of the practice session can be adjusted anytime, and it
can be practised alongside with other exercises. Age, sex, body nature, location,
equipment, time, season, etc do not restrict the practice. It can be practised
individually, with the whole family, or with a group. The all-encompassing effect
and value of its body-strengthening and medical aspects is evergreen."
- Wudang Mountain Badunjin Qigong Original (in Chinese) written in Hong Kong
by Woo Kwong Fat, the 28th Generation Master of Dragon Gate Branch, Wudang
Mountain. 20Kb.
Dr. Ken Andes, L.Ac, D.Ac. (RI) .a licensed acupuncturist, board certified
herbalist, and medical qigong instructor, says this about Baduanjin in the January
2006 issue of �Qi Dao� newsletter:
"It is non-strenuous and can be done by anyone of any age.

It will regulate your digestion and metabolism, thus helping with weight loss.
It takes less than 10 minutes a day to perform.
It is very easy to learn...no matter how uncoordinated you are.
It will stretch and tone all of your muscles, thus increasing your flexibility.
It will help relieve neck, back, and shoulder pain.
It will make your muscles (especially your legs) stronger.
It will stimulate your lymphatic system and help detoxify the body of
environmental poisons.
It will develop a calm, focused mind.
It helps relieve depression and anxiety.
It requires no special equipment and can be done anywhere, anytime.
It will make you look and feel many years younger.
It will harmonize and stimulate all of your acupuncture meridians, giving you a
similar effect of
an acupuncture treatment....without the needles!!"
List of Movements in the Eight Section Brocade in Chinese
Translation:
Both hands carry heaven to regulate the triple burner.

Draw the bow left and right as if to shoot a vulture.
Regulate spleen and stomach by lifting one hand.
Remedy the 5 symptoms and 7 disorders by looking backward.
Turn the head and swing the tail to eliminate heart-fire.
Two hands grab the feet to strengthen kidneys and waist.
Clench fists and look angry to increase qi and strength.
Jolt the back 7 times and hundred illnesses will disappear.
�I saw you included the list of movements in Chinese in your webpage on Baduanjin.
Very good!
It might be interesting to add that this is a Chinese (didactic) poem, made for
easy remembering
the eight movements and their effect. This poem has the classical Chinese format
with 8 lines of
7 characters each and rhyme in line 1, 2, 4, 6 and 8."
Thanks to Hielke Hylkema for sending me the above information and translation.
"Other theories suggest that the Eight Brocades are a collection of various Taoist
breath exercises with influences coming from the Buddhist patriarch Bodhidharma's
works, the I chin ching and Hsi sui ching (Muscles Changing Classic and Marrow
Cleansing Classic); or, that the Sung dynasty military leader General Yueh Fei
invented the exercises. These two highly improbably founders serve more to
validate the practice of the Eight Brocades within the Buddhist and martial arts
schools. The development of the Eight Brocades is rather clouded. All the
various schools have claimed it as their own invention, and have inserted their
own ideas. It has even been presented as twelve exercises, or the Twelve Brocades
(shih erh tuan chin). The exercises also appear in a more dissected manner with
many additions, under the heading Internal Kung for the Four Seasons (nei kung szu
ling), as twenty four exercises for specific periods of the year. In martial
arts, the Eight Brocades have become a system of not only standing postures but
also sword and staff forms. They are now being presented as a form of qigong, a
term that did not appear until 1910 in a book entitled Shaolin Tsung fa (Shaolin
Orthodox Methods). The author used the term generically to cover a wide range of
ideas, including respiratory and meditative exercises directed at mobilizing the
breath. Qigong is not in any sense a traditional Taoist term, but has since been
adapted to many Taoist works. Since no clear evidence exists as to when the Eight
Brocades were first developed, the answer as to their origin really depends on
which school or thought of Taoism, Buddhism, Confucianism, medicine, or martial
art you wish to believe. Each school seems to have its own unique evidence and
prejudice."
- Stuart Alve Olson, Qigong Teachings of a Taoist Immortal, p. 26
"The Baduanjin (traditional Chinese: ?????; simplified Chinese: ?????) is one of

the most common forms of Chinese qigong used as exercise.[1] Variously translated
as Eight Pieces of Brocade, Eight Section Brocade, Eight Silken Movements and
others, the name of the form generally refers to how the eight individual
movements of the form characterize and impart a silken quality (like that of a
piece of brocade) to the body and its energy. The Baduanjin is primarily
designated as a form of medical qigong, meant to improve health.[2] This is in
contrast to religious or martial forms of qigong. However, this categorization
does not preclude the form's use by martial artists as a supplementary exercise,
and this practice is frequent.[2]
This exercise is mentioned in several encyclopedias originating from the Song

Dynasty. The Pivot of the Way (Dao Shi) (c. 1150) describes an archaic form of
this qigong.[3] The Ten Compilations on Cultivating Perfection (Xiuzhen shi-shu)
(c. 1300) features illustrations of all eight movements. The same work assigns the
creation of this exercise to two of the Eight immortals, namely Zhongli Quan and
Lu Tung-pin.[3]
It is also mentioned in popular tales during the Song. Stories Heard by Yijian
(Yijian Zhi) by Hong Mai (1123-1202) details a story about a practitioner who is
shocked to learn that practicing this set "may lead to premature death."[3] This
is conveyed to him by his helper, who is a "Daoist sage in disguise."[3]
The exercise was later expanded from eight to twelve movements over the centuries
and was described in the boxing manual Illustrated Exposition of Internal
Techniques (1882) by Wang Zuyuan, a famed practitioner of the Sinew Changing
Classic set.[3]
Nineteenth century sources attribute the style to semi-legendary Chinese folk hero
General Yue Fei,[4] and describe it as being created as a form of exercise for his
soldiers. The legend states he taught the exercise to his men to help keep their
bodies strong and well-prepared for battle.[5][6] Martial historian Prof. Meir
Shahar notes Yue's mention as a lineage master in the second preface of the Sinew
Changing Classic manual (1624) is the reason why he was attributed as the creator
of Baduanjin qigong.[7]"
- Baduanjin Qigong - Wikipedia Article
"The name �Ba Duan Jin� has been found as early as the Northern Song Dynasty.
According to Hong Mai's (??) Yi Jian Zhi (???, Song Dynasty), Zhenghe Seventh
Year, Emperor's Chief Secretary, Li Shi-Ju, lived a simple life. He spent a large
portion of his time in his mediation room practicing Daoist Monk�s exercises
expanding like a bear and stretching like a bird. In the early hours, he is often
found breathing and massaging, practicing the so-called Eight-Section Brocade (Ba
Duan Jin). This passage reveals that Ba Duan Jin has been developed and practiced
since the Song Dynasty as a general health-keeping regime.
Both sitting and standing forms have been found in the history of Ba Duan Jin
(???),. Standing forms were developed into two schools (northern and southern
styles) in the Qing Dynasty. The Northern School, said to have been passed down by
Yue Fei (??), has tougher forms, and the Southern School, claimed the lineage from
Liang Shi-Chang (???), focuses on softer trainings. Quite a few verses has been
passed down during the period from Song Dynasty to Qing Dynasty, but all verses
for the standing forms have evolved from the passages recorded in "The Chapter of
Wonders, Pivot of Dao" (??�???, Dao Shu, Zong Miao Pian, Song Dynasty) and verses
of the sitting style from the forms recorded in "TheTen Books of Daoist Practices"
(???? Xiu Zhen Shi Shu, Ming Dynasty ). or "The Methods of Curing"(????, Huo Ren
Xin Fa, Ming Dynasty). Sets Ba Duan Jin forms are not always limited to the number
of eight. The number of forms in a set range from a single form to tens or as many
as a hundred; nevertheless, they are all exercise regimes designed for health-
keeping, preventive, and therapeutic purposes, and, liberally saying, all exercise
regimes designed for such purposes are part of the Ba Duan Jin system."
- Lee Chang-Chih, A Brief Introduction to Ba Daun Jin. "Reinterpreting Ba Duan
Jing From the Theories of the Eight Extra Meridians" 2005..
Eight Trigrams Chart
Exercise
I Ch'ing Trigram
Parts of the Body Affected
1. Pressing the Heavens South, Summer

Ch'ien, Heaven, Sky, Air
Intense Yang Heart, Small Intestine, Stomach, Lungs
(The Triple Warmer)
2. Drawing the Bow Southwest, Mid-Summer

Sun, Wind, Yang Kidneys, Spleen, Waist, Eyes, Legs
4. Wise Owl Gazes Backward West, Autumn

K'an, Water, Yang-Yin Lungs, Immune System, Large Intestine
7. Big Bear Turns from Side to Side Northwest, Mid-Autumn

Ken, Mountain, Yin-Yang Heart, Waist, Legs
3. Separate Heaven and Earth North, Winter

K'un, Earth
Intense Yin Spleen, Kidneys, Bladder, Pancreas
6. Bouncing on the Toes Northeast, Mid-Winter

Chen, Thunder, Yin Immune System, Calves, Feet
5. Punching with Angry Gaze Spring, East

Li, Fire, Yin-Yang Liver, Gallbladder, Blood, Eyes
8. Touching Toes then Bending Back Southeast, Mid-Spring

Tui, Lake, Yang-Yin Kidneys, Waist, Legs, Back
The above schema was created by me based upon 1) my reading of qigong literature
of a general nature, 2) my reading of books and magazine articles, and listening
to media products about the Eight Section Brocade qigong, 3) the Before Heaven
Arrangement of the Eight Diagrams attributed to the mythical sage-ruler Fu Hsi, 4)
my reading of Western esoteric, Pagan, and Magikal literature regarding practices
of the Green Wizard, and 5) the notes I made while getting group or personal
instruction from a qigong or taijiquan teacher in the Eight Section Brocade.
Depending upon which qigong expert you consult, you will likely find different
associations, attributions, and correlations for these movements, tri-grams, and
bodily organs. Furthermore, there is one theory about how the five elements
"control" each other. For example, water controls fire, so an exercise like the
"Wise Owl Gazes Backwards" stimulates the "Water" element, which in turn helps to
balance excesses in "Fire" element, and thus helps to improve the liver. The
many theories about the Five Elements (i.e., Five Activities), the Eight Diagrams,
and their relationship to Chinese medicine are far outside the scope of this essay
on the Eight Section Brocade.
My own personal view is that mindfulness exercises of this type help calm the mind
and body, lower the blood pressure, reduce the heartbeat rate, decrease adrenalin,
provide mild stimulation to the organs of the body, provide rest and relaxation,
move the limbs through a wider range of motion, provide for stretching the
muscles, reduce stress, improve the digestion, help the immune system to function
better, improve balance and coordination, increase the respiratory volume, lift
the spirits, and help make exercise fun for us. Some controlled medical studies
also support some of these general and systemic health improvement claims. Thus,
my own beneficial experiences, and positive comments from others, reinforce my
decision to continue to enjoy practicing the Eight Section Brocade standing qigong
form. I believe that the whole body and mind benefit from this type of gentle
qigong. I encourage you to try this pleasant exercise routine for 100 days and
discover for yourself the positive results.
I wish you good health, a sound mind, and much happiness,
Michael P. Garofalo
Valley Spirit Taijiquan

Red Bluff, California
September 2008
--------------------------------------------------------------------------------
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Michael P. Garofalo's E-mail
Red Bluff, Tehama County, North Sacramento Valley, Northern Central California,
U.S.A.
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Willows, Corning,
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� Michael P. Garofalo, 2009, All Rights Reserved
This webpage document was first published on the Internet in 2002.
Biography of Michael P. Garofalo
Green Way Research
Qigong: Links and Bibliography
Fitness and Well Being
Cloud Hands: T'ai Chi Ch'uan and Chi Kung Website
Index to the Cloud Hands Website
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8 Section Brocade Chi Gong

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Eight Section Brocade

The Eight Pieces of Silk Brocade Qigong

Menu Introduction Links Bibliography Quotations Chart

Eight Section Brocade Qigong

The use of calisthenics, stretching, and breathing exercises to maintain good

Over many centuries in China, traditional medical remedies (e.g., herbs,

Making beneficial exercises interesting and enjoyable has always been a

Learning the Eight Section Brocade

Considerable attention is given to concentrating, focusing the mind,

"Only after a hundred days of concentrated work is the light real;

Many additional ideas, quotations, references, notes, and reflections

Valley Spirit Taijiquan

Eight Section Brocade Menu

1. Pressing the Heavens with Two Hands

2. Drawing the Bow and Letting the Arrow Fly

3. Separating Heaven and Earth

4. Wise Owl Gazes Backward

5. Punching with Angry Gaze

6. Bouncing on the Toes

7. Big Bear Turns from Side to Side

8. Touching Toes then Bending Backwards

Ending Practice Options: Self Massage, Standing Meditation, Taiji, Silk

Comments on the Sequence of Movements in the Eight Section Brocade

Starting and Resting Position: Wu Ji

Both feet should be flat on the floor.

Breathe in and out in a relaxed, easy, and regular manner.

This posture is often called the "Wu Ji Posture" in Taijiquan. It is the

Please also refer to my instructions for Wu Ji in the Zhan Zhuang (Standing

When you see excellence, you should try to surpass it.

Return to the Main Index

1. Pressing the Heavens with Two Hands

Movement: Pressing the Sky with Two Hands

Assume the Starting Position.

Step out with your left leg to a shoulder width stance.

Inhale when moving up, exhale when moving down.

Repeat "Pressing the Sky" 2, 3, 6, 9, or 12 times. Whatever number of

Return to the Resting "Wu Ji" Position

a) Interlock the fingers.

b) Use Reverse Breathing (Taoist or Reverse breathing)

g) Normally, qigong kung is done in a quiet, natural, outdoor, and uncluttered

Health Benefits of the 1st Movement of the Eight Section Brocade:

(See below for reference sources.)(See below for reference sources.)

Comments: Movement 1 of the Eight Section Brocade: Pressing to the Heavens

Return to the Main Index

2. Drawing the Bow and Letting the Arrow Fly

Assume the Starting "Wu Ji" Position.

Gently raise your hands to your chest.

Return to Resting Position

Variations of the Movement

b) The drawing of the bow can be done very slowly or deliberately, or

f) The arm movements of this exercise may be done while seated or

References (See below for reference sources.)

Drawing the Bow to Kill a Vulture. (R1)

"Some have asked me if it is really possible to master T'ai-chi ch'uan

Return to the Main Index

3. Separating Heaven and Earth

Begin to exhale through your mouth.

Slowly begin to inhale as you move your left hand in a circular

Repeat the cycle, alternating from side to side, for 6 to 8

Variations of the Movement

Reverse stance to a left bow stance, left hand on forehead, palm

c) The arm movements of this exercise may be done while seated or

Conditioning and stretching the arm, shoulder, back, and abdominal