When the meridians are obstructed, numerous diseases arise. How can one unblock the meridians and ensure a full flow of Qi and blood? Traditional Chinese medicine (TCM) focuses on Qi and blood, with Qi being the foundation. The Baduanjin exercise was developed accordingly. This form of gymnastics, which regulates the Qi and blood of the viscera, restores metabolic functions, and strengthens the body, has always been popular and is likened to exquisite brocade, consisting of eight movements, hence the name Baduanjin.
How long does it take to unblock the meridians with Baduanjin? It varies from person to person and can be felt gradually. Baduanjin is a form of health Qigong and does not fall under the category of martial arts, nor does it achieve the effect of ‘unblocking the Ren and Du meridians to master peerless martial arts.’ Its primary purpose is to strengthen the body, prevent, and treat diseases through the adjustment of breathing, physical activity, and consciousness.
TCM believes that when the meridians in the human body are blocked, it can easily lead to pain and illness. After unblocking the meridians, various pathogenic factors such as wind, cold, dampness, phlegm, and blood stasis can be expelled, allowing Qi and various nutrients to flow normally through the meridians to the five viscera and six bowels, maintaining the energy balance of the limbs, bones, and nine orifices, resulting in a light and healthy body that is less prone to illness.
In other words, when you practice Baduanjin and feel an improvement in your health, it is the gradual process of unblocking the meridians.
How long after practicing Baduanjin can one come into contact with water? It is generally recommended to wait 0.5 to 1 hour after practicing Baduanjin before taking a bath. If it’s just washing hands or face, it can be done at any time. Since washing hands and face only involves a small area of the body in contact with water, it does not affect much. However, after practicing Baduanjin, due to sweating, it is not advisable to take a bath immediately. At this time, the pores are fully open, and water, whether cold or hot, can easily allow dampness to enter the body, affecting bodily functions. Long-term practice can cause damage to bones and joints.
How long after practicing Baduanjin can one eat? 0.5 to 1 hour later. This is because, immediately after practicing Baduanjin, blood is more concentrated in the limbs, muscles, and respiratory system, while there is relatively less blood in the digestive organs, resulting in poor absorption and digestion capabilities. It takes some time for the body to adjust after exercise for digestive functions to gradually return to normal. Eating immediately can easily cause gastrointestinal disorders, vomiting, and indigestion.
How long does it take for Baduanjin to take effect? Baduanjin consists of eight movements, each. People have different intentions when practicing Baduanjin; some want to exercise, while others aim to lose weight or treat certain chronic diseases. Many people will noticeably see improvements in their health after persisting for 3 to 6 months. The effects each person desires are different, but as long as one continues to practice correctly, the body will reveal what has been achieved.
05 Introductory national physical fitness version demonstration GIF, easy to learn. Starting posture: Practice legs first. Stand with left foot apart at shoulder width, squat slightly, and hold two palms in a semicircle in front of the abdomen.
Then adjust breathing: Breathe in and out several times to calm the body and mind. The basic stance for recovering each move in the national version is this standing posture.
01 First form: Lifting the sky with both hands to regulate the triple energizer.
【Practice】Separate the five fingers of both palms, cross in front of the abdomen. Straighten the legs. Lift both palms upward in front of the chest. Rotate inward and lift upward with palms facing upward. Look up and then pause for a moment. Slightly bend the knees and lower the arms. Hold both palms upward in front of the abdomen. One up and one down is one time. Do it six times in total.
【Key points】Be sure to push upward with the base of the palms. Cooperate with lifting the Baihui acupoint upward. Then the qi of the body can rise. At the same time, when the arms are lifted upward, they are basically parallel to the ears. This forms a clamping action on the back, which means it is done correctly. ‘Lifting the sky with both hands’ is to lift up the chest and abdomen and stretch the back.
In this way, all the internal organs hanging on the spine and triple energizer are lifted up. The triple energizer is unobstructed and can remove the cold and damp turbid qi in rainy days. At the same time, the clamping action also squeezes the Jianjing acupoint on the back of the neck and shoulder and the Gaohuang acupoint on the back. The entire Du meridian feels warm because the yang qi is instantly lifted up.
02 Second form: Drawing the bow left and right like shooting an eagle.
【Practice】1. Take a step to the left with the left foot. Cross both palms upward in front of the chest. Assume a horse stance. Just like drawing a bow and shooting an arrow left and right. Pull the right palm to the right chest. Push the left palm out to the left in a figure-eight palm (the thumb and index finger form a figure eight, and the other three fingers are bent backward). Pull the bow to the fullest. Fix the eyes on the fingertip. 2. Then shift the center of gravity to the right. Draw an arc with the right hand. Retract the left foot. Hold both palms in front of the abdomen and stand with feet together. Then do it in the opposite direction once. Do it three times in total.
【Key points】Drawing the bow left and right can not only open up the entire stiff shoulders and back. When pulled to the fullest, the fingertip of the index finger will feel slightly numb. Here is the starting acupoint Shangyang acupoint of the Large Intestine Meridian of Hand Yangming. It also stretches the Large Intestine Meridian that runs through the shoulders, neck and the entire arm. This exercise is very useful for people with constipation and abdominal distension.
03 Third form: Regulating the spleen and stomach by single lifting.
【Practice】Push upward with the base of the left palm and lift it to the upper left side of the head. Press downward with the base of the right palm. Then lower the left arm in front of the abdomen. Do it three times left and right.
【Key points】When pushing upward to the sky and pressing downward to the ground, the force is at the base of the palms. The fingertip directions should be opposite to fully stretch the Large Intestine Meridian. The up and down pulling of the two arms alternately tight and loose stretches and massages the spleen and stomach, which is good for digestion and absorption. At the same time, it also stretches the liver and gallbladder on both sides. It can promote the circulation of liver qi. People who are often depressed and angry can often do this exercise.
04 Fourth form: Looking back to relieve five strains and seven injuries.
【Practice】Slightly bend the knees and straighten the legs. Stretch the arms straight on both sides. Rotate the palms outward and upward. Turn the head back as far as possible. Look at the left oblique rear. Pause for a moment.
The arms are rotated inward and withdrawn to both sides. The legs are slightly bent and look straight ahead. Do this three times on the left and right.
05. The fifth form: Shaking the head and wagging the tail to remove heart fire
【Practice】
1. Stand with the right foot taking a step forward. The legs are slightly bent. Raise the palms up through both sides. Squat slightly to form a horse stance. Lower the arms and place them on the upper part of the knees.
2. Shift the body’s center of gravity to the right. Bend forward and pass over the top of the right foot. Lower the center of gravity. Led by the coccyx, rotate the upper body to the left and pass over the top of the left foot. Then shift the body’s center of gravity backward. Rock the upper body backward and rotate it forward from right to left. Stand up straight. Do this three times on the right and left.
【Key points of practice】Try not to do it half-heartedly. When the body rotates, stretch the neck and coccyx as much as possible. The movement should be gentle, slow and continuous. Keep the neck relaxed throughout and do not deliberately tuck in or raise the jaw to relax and elongate the neck muscles as much as possible. If it is difficult, do it twice on the right and left and gradually increase the number of repetitions later. People who often have excessive internal heat, mouth ulcers, sore throats, and acne breakouts mostly have deficient fire. The upper part of the body has floating deficient fire while the middle and lower jiao are chronically cold and damp. Regularly doing this movement can draw the floating deficient fire back to the lower elixir field and warm the kidney water.
06. The sixth form: Clasping the feet with both hands to strengthen the kidneys and waist
【Practice】
1. Stand with the legs straight and the knees locked. Raise the arms forward and upward. The palms face forward and look straight ahead. Bend the elbows. Turn the palms downward and press them to the chest. Reverse the palms and pass them behind the back. Massage downward along the spine to the buttocks. At the same time, bend forward at the upper body. Pass the palms along the legs to the top of the feet. Keep the knees straight and look down in front.
2. Raise the palms forward and upward. The spine rises accordingly. One up and one down is one repetition. Do this six times.
【Key points of practice】When massaging the back, waist, and lower limbs with the hands, apply a little force because what you are gently massaging is the bladder meridian, the largest yang meridian in the body. To activate the yang qi in the whole body, this meridian must be stimulated. When straightening up, use the arms to bring the body up section by section so as to fully stretch the front and back governor vessels and conception vessels and nourish both yin and yang.
07. The seventh form: Clenching the fists and glaring to increase strength
【Practice】Take a step to the left with the left foot. Assume a horse stance. Hold the fists at the sides of the waist with the thumbs inside and the fist eyes upward. Punch forward with the left fist. The fist eye is upward. Glaring angrily. Turn the left fist into a palm. Then rotate the wrist and make a fist again and withdraw it to the waist. Do this three times on the left and right.
【Key points of practice】This exercise has many details. For example, grasping the ground with the toes, clenching the fist and punching forcefully, and glaring angrily can make the liver qi flow smoothly. The qi and blood at the periphery circulate. The whole body is full of strength.
08. The eighth form: Jumping up and down seven times to eliminate all diseases
【Practice】
1. Lift the heels and raise the head. Pause for a moment and look straight ahead. Lower the heels and gently shake the ground. One up and one down is one repetition. Do this seven times.
2. The closing posture of the Eight-section Brocade is as follows: Finally, bring the palms together in front of the abdomen. Breathe evenly and relax the whole body.
The key to exerting force lies in the rising and falling of the heels. It trains human balance. When rising, it should be like rising abruptly from flat ground. The toes grip the ground, contract the anus and abdomen, putting the qi mechanisms of the six fu-organs in a tense state.
When falling, it’s like an earthquake in mountains and rivers, vibrating the spine and the Du Meridian. ‘Behind Seven Tremors’ is the closing movement of Baduanjin, equivalent to guiding qi back to its origin. After completing the whole set of exercises, it reorganizes the body’s qi mechanism to avoid disorder.
It is reminded that beginners who are not yet proficient in movements should just cooperate with natural and smooth breathing. Do not deliberately breathe, take deep breaths and exhales, and try not to hold the breath. Use abdominal breathing. As movements are opened up and become proficient, ‘find’ breathing within the movements, and the body can benefit more.