Ba Duan Jin | Eight Pieces of Brocade

Before we start with exercises we stand quietly in the basic stance for a few minutes and we calm our mind.

Below are the Eight Brocade or Eight Treasures (Ba Duan Jin) exercises along with their associated health benefits:

1. Palms Raised to Heaven (aka Two Hands Hold Up the Heavens) is primarily associated with the endocrine system and is said to benefit anxiety, panic attacks, insomnia, and chronic fatigue.

2. Drawing the Bow (aka Drawing the Bow to Shoot the Hawk) replenishes the kidney meridian and strengthens the lower body.

3. Separating Heaven and Earth benefits the spleen and stomach meridians.

4. The Wise Owl Gazes Backward works the entire spine and helps loosen stiff muscles and relieve pinched nerves. It is beneficial for back pain and is said to improve vitality and energy.

5.Shake the Head & Swing Tail (aka Big Bear Turns from Side to Side) regulates heart and lung function. It also increases longevity and health.

6. Punching with Angry Eyes (aka Punching with Angry Gaze) strengthens and revitalizes the liver.

7. Press the Earth, Touch the Sky (aka Two Hands Hold the Feet to Strengthen the Kidneys and Waist) stimulates the lower meridians and solid organs of the body.

8. Lifting Up the Heels (aka Stand on Toes and Bounce Seven Times) - This movement works the calves and is said to stimulate healing and the immune system.