Said to have been brought to China from India in the 5th century A.D.,
The 8 Brocade Qi Gong exercises were the basis for Chinese medical Qi
Gong over a thousand years and was integral in developing the Yi Jin
Jing, or "Muscle/Tendon Changing Classic." That also means that it was
essential in the creation of arts like Tai Chi Chuan. This practice is
essential to ensure health and longevity. Made up of a series of
stretching routines with accompanied breathing, the 8 Brocade is one of
the oldest and most widely practiced exercises in the world.
Form 1
Propping Up the Sky with Finger Interlocked
Starting position: Stand at attention with heels together or
feet separated slightly, with toes on floor and arches lifted. Arms
hang naturally at your side. Place tip tongue lightly against roof
of the mouth and breathe through your nose. Look straight ahead and
relax all joints. Maintain this stance for several minutes (Fig.1) |
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Movement:
Raise arms slowly and interlock fingers overhead, palms turned up as
if propping up the sky; raise heels at the same time (Fig.2).
Return to starting position.
Repeat these movements many times. You may coordinate them with
respiration, inhaling when raising arms and exhaling when lowering
them.
This exercise helps to increase lung capacity and relieve fatigue.
It also aids in strengthening the muscle and bones of the back.
This exercise prepares muscles and internal organs for the forms,
which follow. |
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Form 2
Drawing the Bow on Both Sides
Starting Position:
Stand at attention.
Movement:
Take a step to the side with the left foot and bend both legs. This
is the "on horseback form". Cross arms at chest level, right arm on
the outside. Extend left arm to the left with forefinger pointing
upward, thumb stretched back, and other fingers bent. Turn head to
the left and look at left forefinger. At the same time make a fist
with the right hand and extend it to the right at shoulder level
with arm bent as if you were drawing a bow (Fig.3).
Return to starting position. Repeat 1, reversing
sides.
Return to starting position. |
|
Repeat these movements many times. You may also coordinate them with
respiration, inhaling when drawing arms sideways and exhaling when
returning starting position.
This exercise helps strengthen the muscles of the chest, arms and
shoulders, and stimulate the respiratory and circulatory functions.
Form 3
Raising One Arm
Starting position:
Stand at attention with heels together or feet shoulder-width apart,
arms hanging naturally at both sides.
Movement:
Raise right hand overhead with palm up and fingers together pointing
to the left. At the same time press left hand downward, with palm
facing the floor and fingers pointing forward (Fig.4).
Return to starting position.
Repeat 1, reversing sides.
Return to starting position. |
|
Repeat these movements many times. You may coordinate them with
respiration, inhaling when raising and lowering hands, and exhaling when
returning to starting position.
This exercise stimulates the internal organs and aids in the prevention
of gastro-intestinal disorders.
Form 4
Turning Head of Look over the Shoulder
Starting position: Stand at attention with
palms pressed lightly against thighs.
Movement:
Turn head slowly to the left and look over left shoulder.
Return to starting position.
Turn head slowly to the right and look over right shoulder (Fig.5).
Return to starting position. |
|
Repeat these movements many times. You may coordinate them with
respiration, inhaling when turning head and exhaling when returning to
starting
position.
This exercise aids in strengthening the muscles surrounding the eye
sockets, strengthening the neck muscles to prevent cervical-vertebral
ailments, and in stimulating blood circulation in the head to eliminate
weariness, dizziness and other functional disturbances of the central
nervous system. It is particularly beneficial to sufferers of
hypertension and arteriosclerosis.
Form 5
Swaying Head and Buttocks
Starting position:
Stand with feet about three foot-lengths apart and bend knees to assume
the "on horseback" form, Place palms on thighs with thumbs pointing
backward.
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Movement:
Lower head, bend trunk forward, and sway to the left side. At the
same time, sway buttocks to the right, aiding the movement by
stretching out left leg and hip. Hands may move along with trunk
movement (Fig.6).
Return to starting position.
Repeat 1, reversing sides.
Return to starting position. |
|
Repeat these movements many times. You may coordinate them with
respiration, inhaling when swaying trunk and exhaling when returning to
starting position.
This exercise aids in "ridding the heart of fire", a traditional Chinese
medical term, which means overcoming strain in the nervous system caused
by physical exertion and which, cannot be eased through rest.
Form 6
Pulling Toes with Both Hands
Starting position:
Stand at attention.
Movement:
Bend forward slowly, keeping legs straight, and grasp toes with both
hands. If you cannot reach them, just touch ankles with fingertips.
Raise head slightly (Fig.7).
Return to starting position.
Place hands against the lower back and bend slowly backward.
Return to starting position. | 
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Repeat these movements many times. Breathe as naturally as possible.
This is an exercise for the waist, which aids in developing the lumbar
muscles and preventing and curing strains. It is also effective in
improving the functions of kidneys and the adrenal glands. People
suffering from hypertension and arteriosclerosis should not lower head
too much when doing this exercise.
Form 7
Clenching Fists and Looking with Eyes Wide Open
Starting position: Assume the "on
horseback" position, with toes gripping the floor, hands tightly
clenched at the waist, and knuckles facing down. Look ahead with
eyes wide open (Fig.8). |
Movement:
1. Thrust
right hand slowly to the right until arm is fully extended, with
knuckles facing up.
2. Return
to starting position.
3. Repeat
1, reversing sides.
4. Return
to starting position. |
 |
Repeat these movements many times. You may coordinate them with
respiration, inhaling when thrusting out fist and exhaling when
returning to starting position.
This exercise helps to stimulate the cerebral cortex and
autonomic nervous system, to promote blood circulation, and to
build up muscular strength and stamina. |
Form 8
Raising and Lowering the Heels
|
Starting position: Stand at attention, with palms pressed
against the front part of thighs and legs straight.
Movement:
1. Raise
both heels simultaneously, drawing head up as if there were a
weight on its top.
2. Return
to starting position |
|
Repeat these movements many times. You may coordinate them with
respiration, inhaling when raising heels and exhaling when lowering
them.
This exercise sets off light vibrations in the body which serve as
finishing touches to the whole set of exercises.
1. Exercise
persistently. You'll never keep fit or cure chronic diseases, if you "go
fishing for three days and dry the net for two", as a Chinese saying
goes.
2. When
doing the exercises, relax both physically and mentally. When exertion
is called for, use force gently by " integrating hardness with
softness"- a principle governing all traditional Chinese fitness
exercises.
3. Once
you have relaxed, concentrate your attention on the acupuncture point of
Dantian (about 4 cm below the navel). Such concentration will aid
abdominal respiration, promote blood circulation in the abdominal cavity
and conduct Qi (vital energy) to the lower part of the body.
4. Take
a few deep breaths before you start the exercises. Breathe naturally and
evenly. Practice in a place where the air is fresh.
5. Do
not exercise within an hour after eating.
6. The duration of practice sessions and the intensity of exercise
will vary from person to person. Generally speaking, you may stop when
you start sweating lightly.
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