Ba Duan Jini

(The 8 Silk Brocades)

Introduction
The ideal time to practise is in the morning before starting your day as the exercise invigorates and helps you to
face the day physically charged. If it is not possible to practise first thing in the morning (although the sequence
shouldnt take more than a few minutes) then practise later in the day, but try and do so at least an hour before
or an hour after a meal.
Before you start, try and stretch out the muscles gently. When exercising, breathe through you nose, keeping
your mouth closed, but dont feel you should clamp you jaw shut; try and keep your face relaxed.
The exercises should all be done in Wu Chi position except when you need to rise up on your toes or bend, but
you should always return to Wu Chi. Try and remain still between exercises dont fidget.
Do the exercises in sequence and try to complete an entire cycle.

Supporting the Sky with Both Hands Regulates All Internal

Organs
Starting from Wu Chi, raise the hands past the chest palms facing inwards and up past the face. Rotate you
hands until your palms face upwards and your fingers point towards each other with the back of your fingers
lightly touching the top of your head. Slowly press upwards with the hands, extending the arms and raising up on
to your toes.
Hold the push for a count of 2 and then allow your arms to bend - sinking your hands so that they once again
rest on the top of your head. As your arms bend, allow yourself first to sink back on to your heels and then let
your legs bend until they are back in the position they would be for Wu Chi.
Repeat the upward press until you have completed 8 pushes, and then return to Wu Chi.

Drawing the Bow to Each Side Resembles Shooting an Eagle

Starting from Wu Chi, lift your hands to your chest with the palms facing inwards. Turn your left palm out to your
left with the fingers pointed upwards. Curl the fingers of your right hand as if holding a bow string. Now, press out
to your left with your left arm until your arm is straight, but without locking the elbow. At the same time, draw
back your right arm as if pulling on the bow string. As you push out to the left with your hand, turn your face to
follow your left hand.
Your left and right arms should finish moving together, your legs and chest should remain in the position they
were in at the start of the exercise and your chest should feel open and expanded.
Hold the press for the count of 2 and then bring your hands in to your chest until you have both hands
in front of you, palms facing inwards and, at the same time, turn your head to face the front.
Repeat the movement, this time pressing out with your right hand and pulling back with your left.
You should complete 4 pushes on each side and then return to Wu Chi.

Holding up a Single Hand Regulates the Spleen and Stomach

Starting from Wu Chi, lift your hands to your chest with the palms facing inwards. Now turn the palm of the right
hand so that the palm is facing upwards with the hand held at shoulder height and the fingers pointed
backwards. At the same time, turn the palm of the left hand so that it is facing downwards with the fingers
pointed forwards and the hand held at waist height. Now, press upwards with the right hand and downwards with
the left. Keep the fingers and palms facing the way that were at the start of the push, keep your body upright and
your legs in Wu Chi position. Press until both arms are fully extended without locking the elbows. The arms
should finish moving at the same time.
Hold the push for a count of 2 and then allow the right arm to sink whilst the left arm rises. Rotate both arms until
the left hand is palm up, fingers backward and the right hand is palm down, fingers forward. Push.
Repeat until you have completed 4 upward pushes with each hand and then return to Wu Chi.

Looking Back Like a Cow Gazing at the Moon

Starting from Wu Chi, lift your hands to your chest with the palms facing inwards. Keeping your hands in their
position close to the chest, turn your upper body as far to the left as you can without lifting your right foot. Now,
with the fingers pointing upwards, push outwards with both hands until the arms are fully extended, but without
locking the elbows. Make sure that you keep your hands in front of your chest, that you dont over rotate and that
your hands are at a similar level to your face.
Hold the push for a count of 2 then pull that hands back to the chest, turning the palms inward then turn the
upper body through 180 then press again.
Making sure that you pull the hands back into the chest before turning, repeat the pushes until you have
completed 4 in each direction then return to Wu Chi.
Caution: Do not practise this Ba Duan Jin exercise if you are pregnant.

Lowering the Head and Hips Removes Excess Heat from the
Heart
Starting from Wu Chi, raise your right arm, palm out, in an arc until it is above your head. Push the hand past the
top of your head and allow your waist to bend to the left. As you bend, continue to push your right hand to the
left and let your left hand push down the outside of your left leg. As your weight sinks in to your left leg, lift the
heel so that all the weight sinks in to the ball of your left foot.
Hold the stretch for a count of 2 and then, pushing upwards and outwards with the right hand, allow your body to
come upright and your left heel to sink back to the ground. Once your right hand has returned to its starting
position, repeat the stretch, but lifting the left arm and sinking the weight into the right leg whilst lifting the left
heel.
Repeat the exercise until you have competed 4 stretches on each side and then return to Wu Chi.
Caution: Do not practise this Ba Duan Jin exercise if you are pregnant.

Touching the Feet with Both Hands Reinforces the Kidneys

and Loins
Starting from Wu Chi, raise both arms out to the side, palms upward. When your arms reach shoulder
height, start to lift yourself up on to your toes and continue to raise your arms until they are extended
above your head with the palms facing forwards. Keeping the arms straight, but without locking the
elbows, Push downwards with your arms in front of you, sinking back on to your heels as your hands
sink below shoulder height. Continue to sink by bending the knees as the arms continue past your
knees until you are in a half squat. Hold the position in your legs as you finish bring your arms down
to your sides.
Repeat the exercise until you have completed 8 squats and then return to Wu Chi.
Caution: Do not practise this Ba Duan Jin exercise if you are pregnant.

Clenching the Fists Increases Strength

Starting from Wu Chi position, clench both fists with the thumb folded inside the fingers and pressed against the
palm. Pull both fists in to the hips with the palms facing upwards. Push the right fist out, extending the arm fully,
but without locking the elbow, allowing the hand to rotate until, when the arm is fully extended, the palm is facing
downwards. The legs and waist stay in Wu Chi.
Hold the push for a count of 2 before pulling the right elbow back, rotating the hand so that it is palm up and the
hand is tucked in at the hip. Repeat the push but this time with the left hand.
Repeat the exercise until you have competed 4 pushes with each hand
Caution: Do not practise this Ba Duan Jin exercise if you are pregnant..

Shaking the Body Wards off All Illnesses

Starting from Wu Chi, place the back of your hands in the small of your back. They should be resting against
your kidneys, just above your hip bones. Breathe in as you come up on to your toes. Exhale as you drop back on
to your heels whilst you allow your body to bounce gently through your knees. As you bounce, your hands
should rock gently against your kidneys. Keep bouncing until youve completely exhaled.
Repeat the exercise until you have completed 8 inhalations and exhalations and then return to Wu Chi.
Caution: Do not practise this Ba Duan Jin exercise if you are pregnant.

The exercises presented in this document are taken from The Way of Energy by Master Kam Chuen,
published by Gaia Books, ISBN 1-85675-215-1