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. | 
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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. | 
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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. | 
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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.
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. | 
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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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