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Shi Heng Yi • Self-Mastery IS the Way/The Forms: Ba Duan Jin
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The Forms: Ba Duan Jin

八段锦

Shaolin Ba Duan Jin can be translated as the 8 Silk Brocades or the 8 Treasures Qi Gong. It is a short and easy to remember routine.

It consists of 8 postures with variations in breathing, tensioning and concentration. Shaolin Ba Duan Jin is a health oriented practice to increase joint mobility, structural stability, mind focusing and is aiming in the development of body connectivity for harmonious and gentle Qi nourishment.

Shaolin Ba Duan Jin belongs to the classic repertoire of Qi Gong exercises within the Shaolin Temple and is suitable for beginners as well as for more advanced practitioners with more intensity of practice.
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Ba Duan Jin Postures Overview

Below you will some notes to each posture that i consider important for the beginning. If you have questions regarding the breathing or other questions related to this practice - please have a look at all the other free videos.
Enjoy your training. Continuity and daily repetition is better then excessive training once in a while!
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Posture 1: Pressing up to the Heavens

  • Vertical Stretch
  • Straight Palms
  • Actively push Palms

Posture 2: Drawing the Bow

  • Horizontal Stretch
  • Drop Shoulders
  • Open the Chest

Posture 3: Separating Heaven and Earth

  • Diagonal Stretch
  • Ellbow-Joint slightly bend
  • Actively inrease distance between both palms

Posture 4: Wise Owl gazes backwards

  • Torsional Stretch
  • Body follows Eyes
  • Extended arm rounded
  • Feet don't move

Posture 5: Big Bear turns from Side to Side

  • Vertical & Torsional Stretch
  • Don't support yourself on the arms
  • Slightly turn head to open the neck

Posture 6: Touching the Toes and bending backwards · Sequence A

  • Front Stretch
  • Support lower back with palms
  • Keep legs straight
  • Open along frontspine

Posture 6: Touching the Toes and bending backwards · Sequence B

  • Back Stretch
  • Slightly drop the hip
  • Open along backspine

Posture 7: Clenching Fists with an angry Gaze

  • Intended Strength
  • Squeeze / Clench fists during extension
  • In the center re-direct the intention to the next posture / fist(s)

Posture 8: Clicking Heels

  • Streching and Releasing
  • Lift body on toes and stretch body upwards
  • Drop heels on the floor and release tension

Final Posture

  • Gratitude and Gratefulness
  • Invoke what you want to add to the world
  • Remember 
  • Integrate in your daily life