Ba Duan Jin (八段锦), "Eight Pieces of Brocade", is one of the best-known traditional Chinese exercise sets. It combines slow movements with relaxed breathing and is traditionally described as a way to keep the body supple and the mind calm.
A short history
Versions of the Eight Brocades appear in Chinese sources from as early as the Song dynasty. Over the centuries many lineages developed their own variations, seated and standing.
The eight traditional movements
- Two Hands Hold up the Heavens
- Drawing the Bow to Shoot the Eagle
- Separate Heaven and Earth
- Wise Owl Gazes Backwards
- Sway the Head and Shake the Tail
- Two Hands Hold the Feet to Strengthen the Kidneys
- Clench the Fists and Glare Fiercely
- Bouncing on the Toes
Practicing safely
Move slowly, breathe naturally, and never stretch into pain. If you have a health condition, speak to a qualified professional before starting any new exercise routine. This overview is educational, not medical advice.