I. Introduction: the limitations of modern exercise methods

In the fast-paced modern life, more and more people are paying attention to health and wellness. However, many common forms of exercise have limitations and may even cause damage to the body:

• High-intensity exercise:
  • Such as running, jerking iron, jumping rope, etc., although it can effectively exercise muscles, enhance cardiopulmonary function, but the energy consumption is larger, for the weak qi and blood, yang deficiency body or chronic pain, it may be difficult to bear, or even aggravate the burden on the body.
  • Over-exercising can also lead to joint wear and tear, muscle strains, and other problems.
• Sedentary:
  • Prolonged sedentary behavior can lead to spinal, cervical, and lumbar problems, such as cervical retroversion and straightening of body curvature.
  • Sitting for a long time also affects the circulation of qi and blood, leading to muscle stiffness and pain, and even triggering a variety of chronic diseases.

II. The Eight Duan Jin: The Modern Value of Traditional Internal Martial Art

1. Differences between Baduanjin and mainstream exercise

• Campaign Idea:
  • The modern mainstream movement: Focuses on muscle toning, cardio improvement and body sculpting.
  • The Eightfold Brocade: It belongs to the traditional internal martial arts, emphasizing on "nourishing the outside from the inside", through regulating the qi and blood, dredging the meridians and collaterals, and harmonizing the yin and yang to achieve the purpose of strengthening the body.
• Movement characteristics:
  • The Eightfold Brocade:
    • Simplicity: Not subject to time and space constraints, can be practiced anytime, anywhere, for example, in the office after sitting for a long time, you can get up and practice "hands on the sky Li Sanjiao" or "left and right bow like shooting eagles", effective relief of shoulder and neck fatigue.
    • Low intensity: Compared with high-intensity exercise such as running, Baduanjin consumes less energy and is more suitable for people with weak qi and blood or poor physical strength.
    • Focus on breathing and intention: Baduanjin is not only a physical exercise, but also emphasizes the coordination of breathing and the guidance of the mind, through the combination of "adjusting the body, adjusting the breath, and adjusting the mind", to achieve a state of physical and mental harmony.

2. Benefits of Baduanjin for modern people

• Unclogs meridians and harmonizes qi and blood:
  • Modern people are sedentary, which can easily lead to stagnation of blood and qi, while the eight-duan brocade, through a series of gentle movements, can effectively dredge the meridians and promote the circulation of blood and qi.
  • For example, "Hands on the Sky" can activate the diagonal muscles, release the thoracic spine pressure, and improve shoulder and neck discomfort; "Left and Right Bow Like Shooting Eagle" can stretch and expand the chest, and prevent the rounded shoulders and hunchback.
• Enhances physical fitness and improves chronic diseases:
  • For people with yang-deficiency type of body and chronic pain type of body, Baduanjin can gently strengthen the body and improve the symptoms of weakness and pain.
  • For example, practicing Baduanjin for a long time can improve spinal problems and relieve cervical and lumbar pain.
• Stress Relief and Spirituality.
  • Eight Duan Jin emphasizes the coordination of breathing and intention, which can help the practitioner to relax, relieve stress, and enhance the mental state.
  • For example, the "five labors and seven injuries look back" can loosen the neck muscles, improve the blood supply to the brain, and relieve dry eyes and headaches.

Third, why is it suitable for modern people to practice Baduanjin?

1. Long-term sedentary, lack of exercise, irregular diet and other bad habits, resulting in human qi and blood stagnation, visceral dysfunction.
2. Eight-duanjin by dredging the meridians and regulating qi and blood, can effectively improve the state of "long-term deficiency will be blocked".
3. According to Chinese medicine, "to pass as a tonic", that is, dredging the meridians is a prerequisite for tonifying the body.
4. The Eight Duan Jin, guided by movements and combined with breathing and intention, can effectively unblock the meridians and promote circulation of qi and blood, providing a better nourishing foundation for the body.
5. The movements of Ba Duan Jin are gentle and moderate in intensity, suitable for people of different age groups and physical fitness to practice.
6. For people who are weak or chronically ill, Baduanjin is a safe and effective form of exercise.

Fourth, how to practice the Eight Brocade?

1. Preparation for the exercise:

• Mindset Preparation.
  • Maintain a calm mindset and view practicing Baduanjin as a pleasure, not a task.
  • Avoid practicing with boredom or impatience, as this will affect the effectiveness of the exercise.
• Environmental preparation.
  • Choose a quiet, well-ventilated, fresh-air environment to practice in.
  • Avoid practicing in environments that are too cold, too hot, or too humid.
• Clothing preparation.
  • Wear loose, comfortable, breathable clothing that facilitates limb movement.
  • Avoid wearing clothes that are too tight so as not to affect the circulation of qi and blood.
• Other preparations.
  • You can do some simple warm-up exercises such as stretching and moving your joints before practicing to prevent sports injuries.

2. Exercise methods:

• Movement Learning.
  • When you first start practicing, you can start by focusing on the movements and mastering the essentials of each one.
  • You can learn by watching instructional videos or attending offline classes.
• Breathing coordination.
  • Once the movements are proficient, slowly add in the breathing.
  • Generally, upward, stretching movements are paired with inhalation and downward, contracting movements are paired with exhalation.
• Intentional guidance.
  • Based on skillful movement and breathing, you can add intentional guidance, such as visualizing the flow of qi and blood through the meridians, or imagining the body becoming one with nature.
• Frequency of practice.
  • Just practice once a day for 10-15 minutes.
  • If time is tight, you can selectively practice one or two of these exercises, for example, shoulder and neck discomfort practice "Hands on the sky, the San Jiao", chest boredom practice "left and right bow like shooting eagles".
• Step by Step.
  • Practicing Baduanjin is a process of moving from simplicity to complexity to simplicity.
  • At first you can focus on the accuracy of the movements, and then gradually add in the breath and intention as you get deeper into the practice.

3. Exercise recommendations:

• Fixed time.
  • Try to choose a regular time period to practice, such as in the morning after waking up or at night before going to bed.
  • This creates a habit that is easier to stick with.
• Partnering Exercise.
  • You can invite your family or friends to practice with you and encourage each other to improve.
  • A good atmosphere for practicing increases motivation and effectiveness.
• Stay patient.
  • It takes some time for the effects of practicing Baduanjin to become apparent.
  • Remain patient and practice consistently to truly realize the benefits of Baduanjin.

V、Summarize

As a traditional internal martial art, Ba Duan Jin, with its easy-to-learn, low-intensity and focus on physical and mental harmony, has become an ideal choice for modern people to maintain their health. By practicing Baduanjin, it can effectively dredge the meridians, harmonize qi and blood, enhance physical fitness, improve chronic diseases, and help people relieve stress and improve their mental state.

Remember:

• The key to practicing Baduanjin is persistence and attentiveness.
• Keeping a positive mindset and enjoying the process of practicing is the only way to truly reap the benefits of health and happiness.

I hope this article will help you to better recognize the Eight Duan Brocade and incorporate it into your daily life, adding a sense of vitality and security to a healthy life.