Ba duan jin translates to “eight pieces of brocade” or “eight silken movements” and refers to a series of eight sequential qigong movements that have been around for roughly 1500 years. Because the series has existed so long, rest assured there are many theories about its origin and development.

Stuart Alve Olson, a qigong scholar, believes the series was initially created by T’ao Hung-ching in the fifth century, then further developed by Chen Tuan in the tenth century. Additionally, some historians believe that in the twelfth century, General Yue Fei designed a twelve exercise series to improve the vitality of his soldiers. At some point in the nineteenth century, eight of these exercises became known as the Eight Section Brocades Chi Kung, and were widely used for their general body and health benefits. And despite its convoluted development, the Brocades are now the most popular qigong exercise in the world.

Individual portions of the Brocades are concerned with cleansing and stimulating the body’s various meridians. The Brocades are considered a medical qigong, and are used for health restoration and enhancement. The Brocades are especially good for anyone with lower back problems. Given its history, it was inevitable that the Eight Brocades would give rise to variations. The sequence is not fixed, but is rather a list of individual exercises that should be repeated 4–15 times, though some practitioners repeat it as many as two dozen times. If you don’t have time to do them all, pick one or two that cover areas most relevant to you, and work on them.

There are two styles of the Brocades: Wen (slow and seated style) and a Wu (active and standing). In this blog, I will focus on the Wu style. Keep in mind that the Brocades can be used as a warm-up prior to Tai Chi practice or as a standalone exercise. Before beginning, you may want to start with meditation to help you relax, slow your breathing, and calm your mind. Your posture should be relaxed but strong. Intense movements are counterproductive.

Below are the eight Brocade exercises along with their associated health benefits:

Palms Raised to Heaven (aka Two Hands Hold Up the Heavens) is primarily associated with the endocrine system and is said to benefit anxiety, panic attacks, insomnia, and chronic fatigue.
Drawing the Bow (aka Drawing the Bow to Shoot the Hawk) replenishes the kidney meridian and strengthens the lower body.
Separating Heaven and Earth benefits the spleen and stomach meridians.
The Wise Owl Gazes Backward works the entire spine and helps loosen stiff muscles and relieve pinched nerves. It is beneficial for back pain and is said to improve vitality and energy.
Shake the Head & Swing Tail (aka Big Bear Turns from Side to Side) regulates heart and lung function. It also increases longevity and health.
Punching with Angry Eyes (aka Punching with Angry Gaze) strengthens and revitalizes the liver.
Press the Earth, Touch the Sky (aka Two Hands Hold the Feet to Strengthen the Kidneys and Waist) stimulates the lower meridians and solid organs of the body.
Lifting Up the Heels (aka Stand on Toes and Bounce Seven Times) - This movement works the calves and is said to stimulate healing and the immune system.

Here are a few things to keep in mind when performing the Brocades:

To facilitate concentration, be deliberate and move with intention, slowing down the movements and always doing them in the same order.
If you are working solo, try experimenting by varying your pace.
Maintain a comfortable pace and do a comfortable number of repetitions.

Try to do the entire set once a day, if possible. In order to reap all the benefits, you should practice the Brocades for 100 days, however, you should feel benefits much sooner than that.

We will cover the research and medical benefits in the next blog. To get started with the exercises, be sure to check out the Eight Pieces of Brocade video on this website.

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