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BA DUAN JIN  THE CHI KUNG WARM UP EXERCISES


  


  

THE WARMING UP EXERCISES

 


WARMING UP THE KNEES:

Stand feet together. Bend the knees and stoop over,

just touching your knees with your fingers.

Rotate knees 30 times to the left and 30 times to the right.

Warming up assists in making the body flexible. Loosening the knees

and shoulder joints enhances your chances of getting

the benefits on the Chi Kung as it opens up the internal energy

channels, allowing it to flow more freely in training.

LOOSENING THE SHOULDERS:

Standing feet shoulder width apart bend the knees with the arms

on your sides. (This is called the Wu Chi Position or beginning

stance and you should always return to it after finishing each

exercise,before moving on to the next.)

Breathe in and rise your arms in front of you at shoulder level and

then make 'breast-strokes' like movements with your arms.

Breathe out as the arms extend to the sides and in as the

hands come together in front of your chest. Repeat for a minute.

This opens up the lungs and at the same time loosens the

shoulder joints, thus allowing free flow of Chi.

This exercise combined with Holding The Balloon & Holding Up a Single hand,

is used for curing a hang over.

 


If you would like to order any of the wall charts, please send either

a postal order or check for the value of 27.00 to Mike Jacques

C/O of Tai Chi Uk address:

25 Arrol House,

Rockingham street, London Se1 6QJ

 


  

THE BA DUAN JIN EXERCISES CHART 1

 



  

1. SUPPORTING THE SKY WITH BOTH HANDS
SUPPORTING THE SKY WITH BOTH HANDS

Stand with feet shoulder width apart and

arms hanging loosely on your side.

Breathe in, lift your arms up, as they come

above the head turn the palms out so the

fingers are facing inwards, with the back of

the hands just above the crown of your head

As you breathe our straighten the arms,

pushing up with the hands as if pushing

against a ceiling, at the same time press

your feet firmly to the ground.

Breathe in and lower the arms by bending

the elbows and bringing the back of your hands

just above the crown. repeat the whole cycle for a minute.

This regulates the internal organs. It also relieves

fatigue and increases inhalation. as well as invigorating

the muscles and bones of your back and waist, it has also

been found to help correct poor posture of the back

and shoulders.This exercise combined with

DRAWING THE BOW TO THE LEFT &mp TO THE RIGHT and SHAKING THE BODY

is beneficial to women who suffer from PMS including painful periods.

The flow of Chi is enhanced allowing adjustment of hormonal

and internal physical changes.

  

2. DRAWING THE BOW TO THE LEFT & RIGHT
DRAWING THE BOW TO THE LEFT & RIGHT

From the Wu chi position bend the elbows

and lift the arms up so the palms face your chest.

turn the left palm out to the left with fingers pointing up.

imagine the left arm is pushing against a wooden part

of an archer's bow whilst the right finger are curled

around the bows string.

As you breath aout pull the imaginary string

to the right and push out with the left palm to the left.

Breathe in and bring the palm back in front of the chest

and then repeat the exercise to the right.

repeat this cycle for a minute

this exercise is most beneficial to the

thoraic cavity-the chest. It improves the circulation in the area.

Hold the position for 2 minutes.

Additionally it also enhances the flow of Chi in the small intestine.

3. HOLDING UP A SINGLE HAND
HOLDING UP A SINGLE HAND

From the wu Chi position breathe in and

raise your hands to chest level, palms facing you.

turn your left palm down with the fingers pointing backwards.

Breathe out and push up with the right palm and down with the left

straightening the elbows.

Bring the arms back in front of you with the palms facing the chest

and this time push up with the left and down

with the right. repeat the cycle for a minute.

This exercise increases the flow of chi on both sides of your body

it benefits your liver, gall bladder, spleen and stomach.

The movements of this exercise prevent diseases of

the gastrointestinal tract.

4. LOOKING BACK LIKE A COW GAZING AT THE MOON
LOOKING BACK LIKE A COW GAZING AT THE MOON

Lift the arms from the Wu Chi position to chest level, palms facing you.

As you breathe out turn the upper body to the left

simultaneously turn the palms outwards as if pushing against a big balloon.

When you have turned as far left as you can making sure the hands are

still opposite the chest, hold the position for a second.

Breathe out & lower the hands back to the Wu Chi position.

breathe in & bring the hands up and repeat the twist to the right.

Repeat the whole cycle for a minute.

This is regarded as one of the most powerfull of the Ba Duan Jin

exercises as it has a very strong effecton the central nervous system

and the circulation of blood and Chi to the head.

It inspires the power of the kidneys:Strengthens the activity of

the eyeballs, neck and shoulder muscles. It also helps relieve

high blood pressure and hardening of the arteries.


  
5. LOWERING THE HEAD & HIPS
LOWERING THE HEAD & HIPS

From the Wu Chi position raise your right hand up in an arc

above your head with the palm facing down.

Breathe in and bend over to your left, letting your left arm hang

hang loose to your left. Transfer all your body weight to the

right leg, start breathing out and reach over the left

to the furthers point that feels comfortable to you.

Breathe in and straigthen up with your rigth still in arch above

your head. Breathe out as you lower your right arm. breathe in and raise

your left arm in an arch over your head and repeat the stretch.

repeat the whole cycle for a minute

This exercise reduces tension in the sympathethic nervous

system and effectively relaxes the whole body, enabling Chi to flow with ease.

It also prevents fever

  

6. TOUCHING THE KNEES WITH BOTH HANDS
TOUCHING THE KNEES WITH BOTH HANDS

From the wu Chi position breathe in and raise both arms to

the sides, palms facing up to shoulder level, then, up above

your head. As you start to breathe out turn the palms face down

and bring the arms down, outstretched in front of you at shoulder level.

as the arm circle downwards in front of you, bend the knees as if

going into a squat. at half squat position, hold for a second.

At this point each hand should be outside each knee. Start to breathe

in and straigthen up slowly, continuing to circle with your hand

behind you, bringing them up over head and finishing with them

outstretched in front of you at shoulder level. At this point you

should be standing up, continue the cycle for a minute

This exercise stretches the spine and benefits the muscles of

the lower back and legs. It is also beneficial to the internal

organs of the lower abdomen. It strengthen the Kidneys, Adrenal Glands,

the Arteies and veins

7. CLENCHING THE FIST
CLENCHING THE FIST

From the wu Chi position, sligthly bend the knees and form

a fist with each hand, folding your thumbs inside your fists.

The elbows should be bent such that the fist are facing up

and resting on each side of your waist. Breathe out slowly

as you extend your left arm in front of you at shoulder level,

turning the fist over to finish face down. Start to breathe in

and as you pull your right elbow back, extend the right arm

as you did with the left. Continue to alternately breathe

and extend the arms in this way for a minute.

Clenching the fist allows the flow of Chi through the entire

body, right from the feet and to the hands and eyes. It stimulates

the cerebral cortex and heigthens the circulation of blood

and oxygen in the cardivascular system.

8. SHAKING THE BODY
SHAKING THE BODY

From the wu Chi position, sligthly bend the knees, breathe in and place

the backs of your hands on your lower back, closing your bowels.

Shake your whole body by bouncing up and down gently, breathing out on each bounce.

Repeat the cycle for a minute

This exercise allows the internal organs to massage each other.

It is very good for the spine, the nervous system and sense of balance.

When combined with Holding The Balloon and Looking Back Like a Cow

it is used to relieve headaches

 


 


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