An ancient series of Daoist yang sheng exercises, passed down since the Song dynasty 800 years ago, is the Ba Duan Jin–the Eight Sections of Brocade–so named due to their precious effect on health. The earliest reference that I have found so far is a book called The Pivot of Dao (Dao Shu) which contains the sitting postures of Ba Duan Jin. Designed to be simple enough for children to learn, and gentle enough for old people, the series consists of eight associated exercises that stretch and strengthen the body from top to bottom.
The movements also have the intention of opening the acupuncture channels in the body, including the eight extra channels: the movements often include repeated running of the hands over the pathways of the channel for this purpose.
The mnemonic ode for Ba Duan Jin is as follows:
Both hands support the sky, to benefit the San Jiao,
Left and right open the chest, like holding a bow,
Regulate the Spleen and Stomach by lifting one hand,
Look backward to treat the Five Exhaustions and the Seven Injuries,
Wag both the head and the tail to eliminate Heart fire,
Punch and stare furiously to increase energy and strength,
Facing upward then bending the body over makes the Kidneys and waist firm,
Support the back, then seven jolts dissolve the Hundred Illnesses.
Ba Duan Jin part one links to a pdf with the first four exercises including a photo of each movement.
Ba Duan Jin part two links to a pdf of the last four exercises, with a quote from Thomas Cleary regarding its history, explanations of the final four movements, and photographs.
There is a difference between qi gong (‘breath work’) and exercises like Ba Duan Jin, which are yang sheng (nourishment of life) exercises. Yang sheng movements maintain and promote general health, which includes a good qi flow through open channels and collaterals, whereas qi gong concentrates on building a qi sensation, often in the Dan Tian (Cinnabar Field–a point located in the centre of the lower abdomen) then allowing it to circulate.
As a reward for those who have read this far, I will pass on the greatest secret of nourishing life, which I learned from my teacher Wang Ru-Zheng many years ago. The secret, he said, will look like no secret at all to those not ready to hear it, but it is the basis not only for yang sheng, but also for all healing, learning, spiritual studies and even financial investment. And here it is:
A little bit every day accumulates.
The Fat Monk 