SHAOLIN Ba duan jin Chi-Gong
This is a basic form of practicing qi gong.
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This is a direct derivation of the 18 hand maneuvers, otherwise known at the 18 hands of Lohan, or the 18 hands of Arhat, which was initially used by Boddidharma in the sixth century (about 539) to teach the Shaolin monks exercises. They are predominantly breathing exercises, but have stretching maneuvers in them.
1. Stand feet together, step to narrow horse, hands at sides
Breathe in, palm up, bring fingertips together to nipple level
Breathe out, interlock fingers, palms up, push up to sky, look up
Breath in, bring hands palm down to nipples, fingertips together
Breathe out, palms down, to sides
Repeat for total of three times
End by standing together, hands in front, push down, to sides
2. Stand feet together, hands at sides
Breathe in, step out to low horse stance
While swinging bilateral arms around to cross in front as fists,
fist closest to body which will hold bow
Breathe out as left fist opens to index and thumb out,
Push left out towards left, right fist pulls back as in
Bow string, to be thrust punch fist, close to face,
Both arms horizontal
Breathe in, swinging both arms, hands open, in front,
To cross as fists, now right fist closest to body
Breathe out, as you do the same towards the right.
Always look at hand with thumb and index out
Both sides total of three times.
End by bringing fists horizontal, right outside of left,
Breathe out as you push down.
3. Stand together hands at sides
Breathe in, step out to narrow horse
Bilateral palm down, bring hands, fingertips together
Up to nipple line
Breathe out, left hand palm up to sky, look at it
Right hand palm down to right hip, horizontal hand
Fingertips to center of body
Breathe in, bring hands, palm down, back to nipple line
Breathe out, reversing hands
Total of three movements each side
End by bringing feet together, frontal downward push
With hands.
Breathe in when returning hands to nipple line
Breathe out when separating
4. Stand together, hands at sides
Breathe in, step to narrow horse,
Breathe out, turn upper body to right, look directly behind
Breathe in, return upper body to center
Breathe out, turn upper body to left, look directly behind
Breathe in, return upper body to center
Total of three times for each side
End by stepping together, hands push down in front, return to sides
Breathe in when you are returning to front
Breathe out when you are twisting
5. Stand together, hands at sides
Breathe in, swing palms in front, end in low horse stance
Palms on thighs
Breathe out as you circle your head clockwise, first to right,
Then to left into bow stance, upper body facing left
Breathe in as you swing your head down to middle, and raise
At center to original position
Do same, this time to right
Do each side a total of three times
To end, breathe out as you step together, circle palms in front of you
To original position
6. Stand together, hands at sides
Breathe in as you step to narrow horse
Bring hands to your back, right grabs left fist at wrist
Rotate hands into back as you end inspiration,
Arch your back and look up
Breathe out as you bend forward, keeping legs straight
Slide hands down back of legs to ankles
Now breathe in and out seven times
Return hands up legs to lower back and rotate hands as
You breathe in, and arch your back to look up
Repeat process for total of three times.
To end, step together, circle hands in front of you, to sides
7. Stand together, hands at sides
Breathe in as you step to low horse, swing palms across front
To horse stance.
Breathe out with slow right front punch to front
Breathe in as you open fist
Breathe out as you clench fist
On third time, after open fist, twist hand palm up, and
Return to horse position as you breathe in
Do the same for the left hand
Do the same for the right hand, but punching to the right
Do the same for the left hand, but punching to the left
Do the same for both hands punching to right and left
To end, on third open hand, bring back as you breathe in,
To horse, step together as you breathe out and circle hands
Palm down in front of you to end at sides
8. Stand feet together with hands at sides
Breathe in, bring hands to back, left fist in right hand at wrist
Twist hands up as you breathe in, and raise up onto your toes
Breathe out as you stand down, relax hands at back
Repeat for a total of seven times
End by bringing hands to sides.
There is a video of Ba Duan Jin, performed by Shi De Cheng, in the Video Library of the Forum/Library.