Staying Home and Building Fitness – 4: North Style Ba Duan Jin, Form 4
As a renowned guiding technique in China's ancient fitness culture, Ba Duan Jin has significant fitness effects and is widely circulated, being a treasured gem of traditional Chinese health culture.
This set of Ba Duan Jin differs slightly from the song and the commonly passed-down variations in terms of actions and order. Moreover, there are three preparatory movements before each practice, which are omitted here for brevity.
Related links:
Home Fitness 1: North Style Ba Duan Jin - First Form
Home Fitness 2: North Style Ba Duan Jin - Second Form
Home Fitness 3: North Style Ba Duan Jin - Third Form
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Fourth Form: Observe after Five Fatigue and Seven Injuries
Starting Posture: Stand with legs approximately shoulder-width apart, with arms naturally lowered.
1. Squat down on your heels, simultaneously raising your palms and stretching your hands out to the side with your palms facing down, aligning your palms with the back of your waist.
2. Lower your head, bringing your chin close to your chest.
3. Move your lower jaw forward to the extreme while inhaling.
4. Maintain the position of your head and slowly exhale while raising your body, relaxing your arms and letting your palms fall to the sides.
5. Repeat the squat, raising your palms to maintain a crossed-arm posture, aligning your palms with the back of your waist.
Completion as shown in the image
6. Inhale, simultaneously rotating your jaw to the center in front of you.
Completion as shown in the image
7. Relax your arms and hands to the sides while looking up and exhaling.
8. Continue with the right form, repeating the left, once for each side, for a total of 8 sets.
Action Points:
1. During action 2, maintain the stillness of the upper body.
2. In action 3, the correct movement is to move your jaw to facilitate the rotation of your head. A common mistake is to move your head and then move your jaw.
3. Coordinate breathing and Na technique (a form of internal medicine) with the movements, using mouth breathing, inhale deeply, and exhale completely.
Benefits:
‘Five Fatigue’ refers to blood damage caused by prolonged inactivity, air damage from prolonged lying down, meat damage from prolonged sitting, bone damage from prolonged standing, and muscle damage from prolonged walking. ‘Seven Injuries’ refer to damage to the spleen from overeating, liver damage from anger, kidney damage from heavy lifting, lung damage from cold and dampness, spirit damage from mental fatigue, and damage to the spirit from fear and anxiety. ‘Five Fatigue’ and ‘Seven Injuries’ are generally used to indicate all types of internal organ diseases.
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Article Author: Qie Qingyun
Article Editor: Jie Geng
Submission Email: [email protected]
