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Ba Duan Jin is a dynamic Qigong form that consists of eight pieces of Qigong exercises, each piece was designed to exercise certain parts of the body and internal organs.

  1. Push Two Hands to the Sky

Health Benefit:

  • Assist in regulating the energy and blood circulation through the lungs, stomach, and liver using meridians.
  • Enhance the flexibility of the soft tissue around the joints, while also preventing issues related to the neck and shoulders.

2. Pull a Bow to the Left and to the Right

Health benefits:

  • Activate acupuncture points along the Du Meridian (a key meridian) and make adjustments to other meridians.
  • Enhance the strength of muscles in the lower limbs, forearms, and hands, while also improving balance, coordination, and flexibility in the wrist joints and knuckles.
  • Assist in correcting poor postures, like hunching and shoulder adduction, to prevent shoulder issues and other health problems.

3. Single Hand Lifting

Demonstration video (the piece 1-3): https://www.youtube.com/watch?v=LWk5vXUoLIs&t=19s

Health benefits:

  • Gently massage the spleen and stomach to stimulate and balance the meridians in the abdomen, chest, sides, and back.
  • Improve the flexibility and stability of the spine while preventing issues related to the shoulders and neck.4. Turn Your Head and Look Back

Health Benefits:

  • Encourage the cervical vertebrae to help avoid neck issues or injuries.
  • Boost the strength of the muscles surrounding the neck and shoulders, expand the neck’s movement range, engage the eye muscles, reduce eye muscle fatigue, and enhance blood flow in the neck and brain.

5. Shaking the head and Turning the Body

Health Benefits:

  • Stimulating the spine, Du Meridian, Da Zhui cavity, helps to heal heartburn.
  • Improve flexibility of the neck, waist, and hip enhances the muscles around the head and neck, waist, abdomen, and hip.

6. Two Hands Touch Feet

Health Benefits:

  • Stimulate the spine and various acupuncture points along the Du Meridian to strengthen the kidneys and waist, aiding in the healing of chronic genitourinary diseases.
  • Strengthen the spinal muscles and massage the kidneys to improve the functions of both the kidneys and waists.

7. Punching With Eyes Wide Open

Health Benefits:

  • Stimulate the liver and strengthen the bones.
  • Stimulate Du meridians, muscles, and tendons, strengthening the entire body.

8.  Lift the Heels and Shake the Body

Demonstration video (the piece 4-8): https://www.youtube.com/watch?v=n4yroExmOSM&t=5s

Health Benefits:

  • Stimulate the spine and foot, help blood and energy flow through the meridian smoothly, and keep internal balance.
  • Gently stimulate the external structure of the lower extremities and spine, relax the muscles of the entire body, and relieve muscle tension.

To learn more about dynamic Qigong and Ba Duan Jin, I recommend reading this book sale on Amazon” Qigong for Better Mind and Body Health“. Here is a free sample of the book.