Ba Duan Jin, variously translated as Eight Silk Weaving, Eight Piece Brocade and Eight Silk Brocade among other names is one of the most well known Chinese exercises for internal development. Due to this popularity there exist many variations of the exercises and disparate teachings on their benefits. Most practitioners utilizing these exercises perform them by rote without care or consideration for what or how they are doing them, or what the exercises are doing in return. As such, this article is an exploration of some of my questions on the “how.”
what are the exercises?
If you are not familiar with Ba Duan Jin, this article might not be for you. If you are interested in learning I would suggest seeking out a suitable teacher. Many schools that offer course work in Chi Kung, and even some that offer Tai Chi employ these exercises. If you want a general idea of them so as to better understand this article, there are myriad free descriptions and videos available on Google and Youtube. Additionally, for a more in-depth discussion there are plenty of books and DVDs commercially available, this site has a thorough bibliography.
does four times eight equal eight times four?
One of the most common questions I hear asked in regards to Ba Duan Jin (and I’ve asked it a couple times myslef) is “what if I don’t have time to do them all?” A full set of eight repetitions of all eight exercises should take you about half an hour, something that can be surprisingly difficult to come by these days. My first response is "wait until later in the day when you have time," but that’s just me being difficult. So, do you do four exercises eight times, or all eight exercises four times each? I’ve asked and gotten both responses from very knowledgeable people. So here’s how I see it:
8 x 4: The first answer I received was to do all eight exercises four times each, in this way you get some of the benefit of each. If you have time later, come back and do four more reps. It seems the benefit would be that you get a little of the whole system, whereby the general flow of energy would be greater as a larger number of organs and internal pathways are stimulated.
4 x 8: The opposite opinion is that you should do a full set of the first four exercises and if you have time, come back and do the other four. In this way you get the full effect of the exercises on those organs and systems worked.
I prefer the second option. When doing any exercise there is a constant compromise between different skills and body parts benefited. Simply put, you can’t do everything all the time, but if you want maximum growth and maintenance you zero in on something and give it a full workout. You might say that I’m attempting to apply a “hard” or purely physical framework to the internal. Fine, but it in the context of internal development, you are using slow controlled movements and rhythmic breathing to massage and stimulate the organs. You still need to give them a certain amount of stimulation for effect, if you shorten the number of repetitions in the interest of giving them all a little, it is possible that none of the targeted internals will receive the desired effect. Just the same as one push up will have minimal effect on muscle development, one deep breath is limited in its ability to stimulate your internal systems. Better to do a few things completely then leave everything incomplete.
tension versus relaxation
When performing Ba Duan Jin the mind and body should be in a relaxed, tranquil state to facilitate energy movement. The mind is supple, the body flowing and smooth in coordination with the breath. But does it always remain in this state? Based on different teachings and different articles I’ve read, various exercises contain tension at their full extension when the breath is full. But doesn’t this disrupt the energy flow? Doesn’t that run counter to the exercises’ design? Yes and no.
My understanding is that Eight Silk Weaving stimulates energy flow and internal health in two ways. One, as mentioned above- through systematic massage of the organs. The other is what is commonly called wai dan or external elixir. Simply put, you build energy in your limbs (hence external) and then allow it to flow back to your organs. If you bring tension to the limbs and muscles in use at the apex of their extension- while massaging and stimulating your organs- you are also pushing your energy to your limbs and creating a broader circuit of energy, creating a greater flow.
contraction and breath
The above section begs a discussion of when you inhale and exhale. Any practitioner of this system probably knows when to inhale or exhale, but many probably never thought about why. For instance, what would happen if you reversed the breathing?
If you examine the exercises you’ll see that you inhale as you expand outward and exhale as you return to your center. This follows the logic of applying a wai dan approach whereby you can visualize energy extending through the limbs with inhalation and returning to the center upon exhalation. This is not to say that the organs are not stimulated when you inhale, simply that you are expanding the circuit of energy and encouraging it to flow outward from it’s resting place. When you exhale and contract your body you are coupling the exhalation with your body’s closing movement to increase the flow back to center of your energy.
final thoughts
I've attempted to address a couple of questions that I have come across frequently and spent time thinking about. That doesn't mean that there are not other worthy questions, ask them! Think about them, attempt to answer them through analysis of experience, discuss them and please post them here.
So what happens if you reverse the breathing? It seems to me that the energy flow would be completely disrupted. But why not try it? Why not try it slow with power- constant tension, slow deep exhalation. Try performing the exercises all from a horse stance or all from a seated position. Try a bunch of different things and see what works for you, that’s how martial arts systems evolve. Right?
If you are not familiar with Ba Duan Jin, this article might not be for you. If you are interested in learning I would suggest seeking out a suitable teacher. Many schools that offer course work in Chi Kung, and even some that offer Tai Chi employ these exercises. If you want a general idea of them so as to better understand this article, there are myriad free descriptions and videos available on Google and Youtube. Additionally, for a more in-depth discussion there are plenty of books and DVDs commercially available, this site has a thorough bibliography.
does four times eight equal eight times four?
One of the most common questions I hear asked in regards to Ba Duan Jin (and I’ve asked it a couple times myslef) is “what if I don’t have time to do them all?” A full set of eight repetitions of all eight exercises should take you about half an hour, something that can be surprisingly difficult to come by these days. My first response is "wait until later in the day when you have time," but that’s just me being difficult. So, do you do four exercises eight times, or all eight exercises four times each? I’ve asked and gotten both responses from very knowledgeable people. So here’s how I see it:
8 x 4: The first answer I received was to do all eight exercises four times each, in this way you get some of the benefit of each. If you have time later, come back and do four more reps. It seems the benefit would be that you get a little of the whole system, whereby the general flow of energy would be greater as a larger number of organs and internal pathways are stimulated.
4 x 8: The opposite opinion is that you should do a full set of the first four exercises and if you have time, come back and do the other four. In this way you get the full effect of the exercises on those organs and systems worked.
I prefer the second option. When doing any exercise there is a constant compromise between different skills and body parts benefited. Simply put, you can’t do everything all the time, but if you want maximum growth and maintenance you zero in on something and give it a full workout. You might say that I’m attempting to apply a “hard” or purely physical framework to the internal. Fine, but it in the context of internal development, you are using slow controlled movements and rhythmic breathing to massage and stimulate the organs. You still need to give them a certain amount of stimulation for effect, if you shorten the number of repetitions in the interest of giving them all a little, it is possible that none of the targeted internals will receive the desired effect. Just the same as one push up will have minimal effect on muscle development, one deep breath is limited in its ability to stimulate your internal systems. Better to do a few things completely then leave everything incomplete.
tension versus relaxation
When performing Ba Duan Jin the mind and body should be in a relaxed, tranquil state to facilitate energy movement. The mind is supple, the body flowing and smooth in coordination with the breath. But does it always remain in this state? Based on different teachings and different articles I’ve read, various exercises contain tension at their full extension when the breath is full. But doesn’t this disrupt the energy flow? Doesn’t that run counter to the exercises’ design? Yes and no.
My understanding is that Eight Silk Weaving stimulates energy flow and internal health in two ways. One, as mentioned above- through systematic massage of the organs. The other is what is commonly called wai dan or external elixir. Simply put, you build energy in your limbs (hence external) and then allow it to flow back to your organs. If you bring tension to the limbs and muscles in use at the apex of their extension- while massaging and stimulating your organs- you are also pushing your energy to your limbs and creating a broader circuit of energy, creating a greater flow.
contraction and breath
The above section begs a discussion of when you inhale and exhale. Any practitioner of this system probably knows when to inhale or exhale, but many probably never thought about why. For instance, what would happen if you reversed the breathing?
If you examine the exercises you’ll see that you inhale as you expand outward and exhale as you return to your center. This follows the logic of applying a wai dan approach whereby you can visualize energy extending through the limbs with inhalation and returning to the center upon exhalation. This is not to say that the organs are not stimulated when you inhale, simply that you are expanding the circuit of energy and encouraging it to flow outward from it’s resting place. When you exhale and contract your body you are coupling the exhalation with your body’s closing movement to increase the flow back to center of your energy.
final thoughts
I've attempted to address a couple of questions that I have come across frequently and spent time thinking about. That doesn't mean that there are not other worthy questions, ask them! Think about them, attempt to answer them through analysis of experience, discuss them and please post them here.
So what happens if you reverse the breathing? It seems to me that the energy flow would be completely disrupted. But why not try it? Why not try it slow with power- constant tension, slow deep exhalation. Try performing the exercises all from a horse stance or all from a seated position. Try a bunch of different things and see what works for you, that’s how martial arts systems evolve. Right?
Are you supposed to do them everyday?
ReplyDeleteAre you supposed to do them everyday?
ReplyDeleteI was taught that a beginner student should do them every other day. As one develops some, if they wish to really develop their internal energy then yes, daily practice is advised. Personally I do these exercises 6 days a week, first thing in the morning for 30 minutes.
ReplyDelete