Interesting theories abound about the origin and development of the Eight Section Brocade Qigong.  It is likely that ancient dances, military drills and exercises, shamanistic rituals, and Taoist practices were all sources for the specific and formal movement routines of Dao-yin or Qigong. The ancient terms for these types of Qigong or Chi Kung (energy/qi/breath training) fitness exercises were Dao Yin (breathing and stretching) or Daoqi Yinti (guide the qi and stretch the body). Literature that talks about such health and fitness exercise postures or routines, with some movements quite similar to movements in the Eight Section Brocade, goes back nearly 2,150 years.  Let us now review some of that historical development, in chronological order. 

    There was a wealthy King Ma who lived sometime around 160 BCE during the Western Han Dynasty (206 BC - 24 AD).  When King Ma died they placed many documents in his tomb.  In 1973, archeologists in China excavated the tomb of King Ma.  In King Ma's tomb at Mawangdui, on the outskirts of the city of Changsha in Hunan Province, they discovered medical manuals, compilations, and a silk scroll on which were drawn 44 humans in various poses or postures.  Under each pose, or Dao-yin diagram, was a caption with the name of an animal or the name of the disease that the posture might help cure.  A number of the postures in the Dao-yin Tu closely resemble some in the Eight Section Brocade (The Wonders of Qigong, 1985, pp. 13-17).

    Making beneficial exercises interesting and enjoyable has always been a challenge to creative people.  Hua T'o (110-207 CE) is one of the famous physicians of the Han Dynasty.   In The History of the Later Han, Hua T'o wrote:

"Man's body must have exercise, but it should never be done to the point of exhaustion.  By moving about briskly, digestion is improved, the blood vessels are opened, and illnesses are prevented.  It is like a used doorstep which never rots.  As far as Tao Yin (bending and stretching exercises) is concerned, we have the bear's neck, the crane's twist, and swaying the waist and moving the joints to promote long life.  Now I have created the art called the Frolics of the Five Animals:  the Tiger, the Deer, the Bear, the Monkey, and the Crane.   It eliminates sickness, benefits the legs, and is also a form of Tao Yin.  If you feel out of sorts, just practice one of my Frolics.  A gentle sweat will exude, the complexion will become rosy; the body will feel light and you will want to eat."
-   From: Drawing Silk: A Training Manual for T'ai Chi, p. 6.  

    One tradition is that the Buddhist teacher, Bodhidharma (448-527 CE), a famous Grand Master of Chan (Zen), introduced a set of 18 exercises to the Buddhist monks at the Shaolin Temple.  These are known as the "Eighteen Hands of the Lohan."  This Shaolin Lohan Qigong (i.e., the art of the breath of the enlightened ones), "is an internal set of exercises for cultivating the "three treasures" of qi (vital energy), jing (essence), and shen (spirit)," according to Howard Choy.  The Kung Fu master, Sifu Wong Kiew-Kit, referring to the Shaolin Wahnam style, says "the first eight Lohan Hands are the same as the eight exercises in a famous set of chi kung exercises called the Eight Pieces of Brocade."  There are numerous versions, seated and standing, of Bodhiidharma's exercise sets - including the related "Tendon-Changing and Marrow-Washing" qigong set.  Some versions of the 18 Lohan (Luohan) Hands have up to four levels, 
and scores of movement forms for qigong and martial purposes.  

    Professor Wang Jiafu has traced the history of Dao-yin fitness exercises, and states "Books and diagrams about daoyin appeared in growing numbers in the Western Jin Dynasty (266-316 AD).  By the time of the Sui and Tang dynasties (581-907 AD) daoyin had branched out into other forms of fitness exercises, such as the popular baduanjin." (Wonders of Qigong, p.13).  

    The Qigong master and scholar, Kenneth Cohen, notes that the eight-century Daoist treatise Xiu Zhen Shi Shu ("The Ten Treatises on Restoring the Original Vitality"), attributes the development of the Eight Section Brocade to one of the legendary Eight Immortals of Chinese folklore, Chong Li-quan.  The respected qigong and Chinese scholar, Stuart Alve Olson, says the seated Eight Section Brocade form was created by T'ao Hung-ching, a Taoist adept living in the fifth century CE, and further developed by the Taoist sage Chen Tuan (Chen Hsi-yi, Hsi-yi) living in the tenth century CE.    

    During the period of 800 - 1200 CE, variations of these exercises were done in Wudang Mountain Daoist Temples for health and meditation purposes, and some were used as warm up exercises by monks 
training at the Shaolin Temple in hard style martial arts.  One can also see some movements and postures in the Five Animal Frolics that are comparable to the Eight Treasures.  Medical doctors throughout China prescribed specific exercises to help prevent or cure various illnesses, along with the other curative methods of traditional Chinese medicine.  Many of these health exercise practices continue to this day, and the Eight Treasures are most often considered a Wai Dan medical qigong exercise set.  

    During the Southern Sung Dynasty in China (1177 - 1279 A.D.), the famous General Yeuh Fei developed
a set of twelve exercises that were used to train his troops, and some contend that they were one source 
of an Eight Section Brocade style.  General Yeuh Fei is also credited with developing the Hsing I internal 
martial arts style.   At first, there were twelve movements in this exercise set, all done in a vigorous manner, and done with the weight of military equipment on the body.   

    In more recent centuries, eight of the exercises, done with far less speed and force, became widely used as a warm-up exercise set in many soft style internal martial arts (i.e., Taijiquan, Bagua, Hsing I), and in the scores of Chi Kung (Qigong) practice routines; and, became widely known as the Eight Section Brocade or Eight Treasures Exercises.  The soft qigong style (Rou Gong) of the Eight Section Brocade, emphasizing Daoist exercise methods and the aims of inner qigong (Nei Gong), and general bodily and mental health benefits, is arguably the most popular qigong exercise set now practiced all around the world.  

Learning the Eight Section Brocade

    I have been taught this exercise set by six different taijiquan or qigong instructors.   Some instructors have done the eight movements very slowly, very deliberately, only two times, and with a minimum of muscular effort.  Some teachers did the movements at a moderate pace, each movement was done 8 to 16 times, and the degree of exertion was moderate to demanding.  Some encouraged low horse stances, others used higher shoulder width stances.  Some were precise about repetitions, others not.  There were slight to significant variations in the style and form of the movements depending upon the speed with which they were done, in the order of the movements, and in the breathing patterns.  All but one instructor taught us to do the movements in a standing position; thus, there is both a Wen or slow, soft and seated style; and, a Wu or active, standing style of the Ba Duan Jin.  One instructor emphasized yin-yang balance, meditation, opening qi channels, circulating the qi, visualizations, and other esoteric and arcane aspects of Southern Complete Reality Taoism.  The literature on the subject, and videotaped lessons, also reflect the different styles, goals, intensity, and qigong objectives used when performing this very popular chi kung set. 

    I enjoy doing the movements of the Eight Section Brocade at a moderate pace, doing up to 6 repetitions of each movement, and using the breathing patterns and the order of the movements as presented below.  I use the set for warming up my body before Taijiquan practice or during walking.  I tend to do the set in a relaxed and easy manner, and primarily for loosening and stretching.  Occasionally, I do the Eight Treasures very slowly, with emphasis placed on breathing, energy movement and gathering, and for meditation.  What is most important is 1) doing the entire set once each day, and 2) using a pace and doing a number of repetitions that are suitable to your current level of physical conditioning and the overall state of your physical-mental-social health, 3) reflecting on the power of "beliefs" and choosing them wisely, and 4) recognizing the limitations of any exercise regime.  

    Considerable attention is given to concentrating when doing the eight exercises.  To facilitate concentration: be deliberate, slow down the movements more, and follow a formal routine for doing the movements.  The literature on Qigong often repeats the idea of "Yi Guiding Qi."  The conscious, alert, and discerning mind is a Big Player here.  Move with intention.  Imagine willing a movement and executing the movement precisely.  Imagine wielding a knife and cutting flesh exactly were you want to cut.  Be focused!!  Pay full attention to the movements while moving, knowing exactly where and how to move, and where and when to stop on a dime.  Learn how to move, store, and utilize Qi (Life Energy) most effectively by the power of will, disciplined action, logical processes, intentionality, accomplishing objectives, concentration, mental focus, etc.    

    The Eight Section Brocade is one of scores of exercise sets in the large Chi Kung (Qigong) family.  "Ch'i" or "Qi" is the Chinese word for breath, energy, vital force, air, or life power; and, there are different types of Ch'i.  The Sanskrit word 'Prana' and the Japanese word 'Ki' are very similar in meaning to 'Qi.'   The word "Kung" or "Gong" implies a regular, systematic, intense, long term, and dedicated training regiment.  Therefore, "Ch'i Kung" or "Qigong" is a long term training program  to circulate, cultivate, regulate, enhance, and guide vital internal energies to achieve health, vitality, and spiritual awareness.  Prior to the 20th Century, qigong was referred to as "Dao-yin."  

    In traditional Taoist practices, the teachers speak about the need to do this exercise routine for a minimum of 100 days before any benefits become noticeable.  The cultivation of the "Dan Tien" or "Field of Elixir", like the cultivation of any garden or field, requires work (Kung) over an extended period of time before the crop grows to harvest size.  The long term cultivation of the "Field of Elixir" demands that we continue these qigong  exercises for many years to assure longevity and to aim towards attaining the special powers of a chen-jen or "realized being."  The ancients Taoists said,  

                                "Only after a hundred days of concentrated work is the light real; 
                                Only then is it the fire of spirit.
                                To set up the Foundation requires a hundred days." 
                                 -   The Secret of the Golden Flower, Translated by Thomas Cleary, p. 17, 49.  

    All Ch'i Kung (Qigong) exercises are intended to improve health, increase energy, revitalize the body 
and mind, prevent or control disease, tone the internal organs, improve balance, reduce stress, boost 
the immune system, remove toxins, tone the muscles and tendons, uplift mood, contribute to longevity,
and provide an integrated mind-body practice leading towards enlightenment and harmony with the Tao. 
Take some confidence in this promise, "Every person who uses Qi cultivation methods consistently 
experiences some form of health improvement and personal access to greater energy and power" 
(Roger Jahnke, OMD, The Healing Promise of Qi, 2002, p. 31).  

    Some experts contend that the Eight Section Brocade is not a Qigong (Ch'i Kung) exercise set. They argue that the eight movement set is a Shaolin martial arts warm up and stretching exercise set.  The movements can be done without the mental (Mind=Yi) emphasis being placed on guiding and moving the Ch'i in the body, unblocking Ch'i channels, circulating the Ch'i around the Microcosmic Orbit, storing Ch'i, converting Ch'i to Jing, etc.  Just move precisely, don't think a lot.  When the Eight Treasures movements are done at a faster pace or with more muscular emphasis, it is not always possible to concentrate on Yi guiding Ch'i or other facets of serious Ch'i Kung training.  Nevertheless, many of the physical and psychological benefits derived from using the Eight Treasures as a Ch'i Kung exercise routine will also be obtained if the Eight Treasures are practiced daily and solely as a martial arts warm up and stretching exercise set.  If Ch'i is a reality, it must function without our conscious attention; but, we cannot gain additional benefit or advantage from Qi management arts (i.e., discovering, gathering, circulating, purifying, directing, conserving, storing, transforming, dissolving, or transmitting Qi [Jahnke 2002: 80]) in our martial arts practice or health regimen without disciplined conscious attention.    

    Most people will enjoy and benefit greatly from doing the Eight Section Brocade in a relaxed manner.  The use of intense muscular contractions, excessive stretching, or aggressive movements are counterproductive.  Relax, breathe naturally and fully, move slowly, sink into the earth, become like freely moving water, be soft, be gentle.  Don't be attached to your ordinary mind of free associations, worries, and concerns - observe them and then release them into nothingness.  Free your mind of mundane concerns and cultivate calmness, inner peace, and not thinking.  Allow yourself to feel your body and take pleasure from it during the movements.  

    Be fully aware of your surroundings through all of your senses.  Listen to your body.  Relax and enjoy yourself.  Cultivate a detached, open, and tranquil consciousness.  Unburden your body-mind of anxieties and tensions and fully relax.  All of these aims can be summarized by the term "Sung."  Sung denotes relaxation, alertness, looseness, openness, sensitivity, awareness, calmness, and a tranquil mind.  

    Many additional ideas, quotations, references, notes, and reflections regarding the concepts and movements of the Eight Section Brocade Qigong and stretching set are to be found below in the "Comments" section for each movement.   

    So, let us begin learning more about the Eight Section Brocade Qigong movements. 

    My very best wishes to everyone for good health, increased vitality, and mental and spiritual harmony along the Way,    

Michael P. Garofalo

Valley Spirit Taijiquan
Red Bluff, California
April 2008

"Breathing in and out in various manners, spitting out the old and taking in the new, walking like a 
bear and stretching their neck like a bird to achieve longevity - this is what such practitioners of
Dao-yin, cultivators of the body and all those searching for long life like Ancestor Peng, enjoy."
Chuang-tzu, Chapter 15, circa 300 BCE.  

Eight Section Brocade Menu 

     Starting and Resting Position

1.    Pressing the Heavens with Two Hands

2.    Drawing the Bow and Letting the Arrow Fly

3.    Separating Heaven and Earth

4.    Wise Owl Gazes Backward     

5.    Punching with Angry Gaze    

6.    Bouncing on the Toes     

7.    Big Bear Turns from Side to Side    

8.    Touching Toes then Bending Backwards

       Ending Practice Options: Self Massage, Standing Meditation, Taiji, Silk Reeling

       Comments on the Sequence of Movements in the Eight Section Brocade

Starting and Resting Position: Wu Ji

Stand up straight. 
Your feet should be close together - touching each other.  
    This aids in the improvement of balance; however, a stance with the feet 7"-15" apart may be more productive and efficient for many persons.   The toes should be pointed straight ahead.  

Both feet should be flat on the floor.  
Relax your body.
Stay balanced and centered.   
Clear you mind and set aside the work and worries of the day.
Your face should seem happy, joyful, reflecting an "Inner Smile."
     Smile!  Refer to Mantak Chia's comments on the "Inner Smile."
Keep your head up and look forward. 
Your eyes should be open, with a soft and wide angle focus.

Breathe in and out in a relaxed, easy, and regular manner.  
Keep your lips parted slightly.
Your arms should hang down in a relaxed manner at your sides.
The palms of your hands should face your thighs.   
Relax the shoulders and let them hang down.
Some recommend that you keep the tip of your tongue lightly touching the roof of your mouth.
Breathe softly in through your nose and blow out softly through your mouth.
               

    This posture is often called the "Wu Ji Posture" in Taijiquan.  It is the resting position, the position before any motion begins, a state of "grand emptiness."  It is the primordial condition - empty, free, motionless, without qualities.  It precedes the movement of Yin/Yang both logically and temporally.  The classics talk of Wu Ji giving birth to Tai Ji, emptiness transforming itself into the manifold of cyclic dualities.  Of course, our bodies are never completely at rest: our hearts contract and relax, our blood moves up and down, we breath in and out, our two feet and two arms help keep us in balance as we stand, our mind may be calm and focused at the same time as billions of neurons are quite busy in our brains creating that phenomenon we directly apprehend as consciousness.  So, the "Wu Ji" state of this posture is more symbolic, allegorical, or figuratively interpreted.  Students should note that this posture is very similar to the Yoga posture of Tadasana - the Mountain Pose.  We should stand like a Mountain: strong, stable, unmoving, grand, still, aloof, above the mundane, powerful, accepting but unbroken by the storms of ideas, emotions and worries.    

    Please also refer to my instructions for Wu Ji in the Zhan Zhuang (Standing Like a Tree) webpage.  The very best book on the power of Wuji qigong is by Jan Diepersloot: Warriors of Stillness: Meditative Traditions in the Chinese Martial Arts.  Also refer to Diepersloot's Tao of Yiquan: The Method of Awareness in the Martial Arts.  Simply standing can have great benefit to body and mind. 

When you see excellence, you should try to surpass it.
When you see the opposite, examine yourself.
-   Lao Tzu

Return to the Main Index

1.  Pressing the Heavens with Two Hands

          
  Movement: Pressing the Sky with Two Hands
                       Supporting the Heavens

Assume the Starting Position.

Step out with your left leg to a shoulder width stance.
Keep your knees slightly bent, back straight, butt tucked in, hips tensed.
Slowly and gently raise your hands to your waist.
Your palms should be up, with your fingers slightly apart.  
The fingers of each hand should point to each other, and be kept about 2 to 4 inches apart.
               
Movement Sequence A:         
Raise both hands up until you reach your forehead. 
Inhale as your raise your arms and relax your abdomen.  
At your forehead, turn your hands so your palms face outward.
Press your arms upward and outwards in front or your body. 
The arms should press out at a 20 to 45 degree angle from the body, do not press the arms straight up.  
Keep your wrists bent so your fingers point to each other.
Keep your fingers 2  to 4 inches apart.
Continue to inhale while relaxing your abdomen.  
Gently stretch the whole body upward as the arms press upward.
Rise up slightly on your toes as your hands reach their maximum height.  
When moving up imagine your internal energy (Chi) moving up from your waist, up your spine, and into your head.  Imagine the energy of the air, sky and the Heavens filling your lungs and whole being.  
Keep your head looking forward as your arms move up, keep a wide angle focus to your eyes, and follow your hands with your eyes.
Stretch your arms up to the limit of your comfort zone, then begin the downward cycle of the movement.  
                       
Turn the palms outward as you circle both arms out and down.
Begin to exhale as your arms move down.  
Return your feet to a flat footed position.  
Gently tighten your abdomen as your exhale.  
When moving your hands down imagine moving energy from the Heavens and from your head and lungs down the front of your body into your waist area - into the center of your being in your Dan Tien or Field of Elixir (about three inches below and behind your navel).     
Keep your head looking forward as your arms move down, keep a wide angle focus to your eyes, and follow your hands with your eyes.  Keep both hands in your field of vision as your hands move down.  
                       
When your arms reach your legs and your palms touch your thighs, begin to inhale, slowly and gently raise your hands to your waist, palms up, fingers pointing towards each other. 

Inhale when moving up, exhale when moving down.  
                        
Repeat "Pressing the Sky" 2, 3, 6, 9, or 12 times.   Whatever number of repetitions are chosen for the first exercise should be duplicated in each of the other exercises.  I prefer 6 repetitions with a count of four to six seconds on the inhale, and a count of four to six seconds on the exhale.  

Return to the Resting "Wu Ji" Position
Lift and move your left foot back to the Wuji stance.  
Feet together, knees slightly bent.
Relax and sink.
Breathe naturally a few times.
These are often called "cleansing breaths."  Sometimes the arms are raised up in front of the body to about chest height while breathing in through the nose, and then the arms are lowered to the sides as one exhales through the mouth.  Use as many "cleansing breaths" as needed to help you relax, lower your heartbeat, and compose yourself.  Another transitional movement could be the Opening Hands and Closing Hands (He Shou, Kai Shou) movement of the Sun 73 Form. 
Again, this neutral, standing position is often referred to as Wu Ji -  the place before movement, an empty and free state of being, the fertile nothingness that precedes Yin and Yang.  Some Chi Kung enthusiasts stand in this position for many minutes, doing nothing, bothering nobody, not interfering, minding their own business (wu wei). 

Demonstration by Mike Garofalo of Movement #1: Pressing Heaven with Two Hands 175Kb, Animated GIF.  

Variations of the 1st Movement

a)   Interlock the fingers.  
Press the arms up from the forehead, and return down to the forehead.
When the arms move up, the palms turn out.
When the arms move down, the palms turn in.
Touch both thumbs to the forehead.  
Breathe in when pressing up, breathe out when moving down.
Also called "Supporting Heaven" or "Holding up the Void."
                
                
b)  Use Reverse Breathing (Taoist or Reverse breathing)
Breathe out when your arms are pressed upward/outward, breath in when your arms return down.
When breathing in gently tighten your abdomen and expand your chest.
When breathing out expand your abdomen and sink the chest.  
Do the movements very slowly when you begin Reverse Breathing techniques.  
Note: It is best to begin with Regular breathing (Buddhist style): relax and expand your abdomen as you inhale and slightly compress/tighten the abdomen as you exhale.  Breathe into your belly.  Don't expand the chest very much.)  

c)   Do only two repetitions in a very slow and deliberate manner with little muscular effort.     
Keep your feet flat on the floor at all times during the movement.  

d)  The arm movements of this exercise can be done while seated or while walking.  

e)  Some emphasize lifting the elbows up, with the hands, so to speak, being just along for the ride.   This style lifts the scapula and shoulders up for a stretch, and flexes the trapezes muscles more.  I recommend keeping the shoulders down in Movement #1.  

f)  Some begin the movements by stepping out with the right leg instead of the left leg.
Having a Yang style taijiquan background, I generally open with the left leg stepping to the right.  Feet are parallel, toes facing forward.  

g)  Normally, qigong kung is done in a quiet, natural, outdoor, and uncluttered setting.  Silence is cultivated.  However, sometimes, you might try doing chi kung to some soft, melodic, ethereal music.  Doing qigong outdoors in the early morning, when it is not windy or bitter cold, is always recommended by qigong teachers.                   

Health Benefits of the 1st Movement of the Eight Section Brocade:

Deep soft breathing helps to lower your heartbeat and blood pressure.
Stretching helps contribute to the relaxation of stiff and tense muscles.
Standing up straight helps realign the back muscles and the spine.
Many Chinese healers believe that this exercise helps regulate and improve the heart, lungs, stomach, spleen, and liver.  It stimulates the internal organs in the upper trunk area.  The Triple Warmer or Triple Burner (Sanjiao) refers to the heart, lungs, and stomach.   
A clear and peaceful mind reduces negative stress on the body. 
Shoulders and triceps are exercised a little.  
Bending the knees exercises the front thighs.  
Disclaimer    

Sat Chuen Hon, in his book Taoist Qigong, includes a movement sequence very similar to "Press Heaven with Two Hands" and using the healing sound "Hey", and considers these actions to be of great benefit to the health of the Triple Heater.   

It should be noted that traditional Chinese medicine does not ascribe to the same views on anatomy, physiology, or causation that are used in contemporary scientific bio-medical theories.  The "Spleen Organ" or "Heart Organ" in Chinese medicine have functions and attributes of a different nature than we might understand the heart or spleen in contemporary medicine.  For an excellent explanation of these concepts please read the book The Web That Has No Weaver: Understanding Chinese Medicine, by Ted J. Kaptchuk, O.M.D..  

References for the Names of the 1st Movement of the Eight Section Brocade

(See below for reference sources.)(See below for reference sources.)

Prop the Heaven to Improve the Functions of the Triple Warmers.   (R1)
Supporting the Sky with Both Hands Regulates All Internal Organs.   (R2)
Double Hands Hold up the Heavens to Regulate the Sanjiao (Triple Burner).   (R3)
Scoop the Stream.   (R4)
Holding up the Sky with both Hands to Regulate the San Chiu (Triple Warmer).   (R5)
Two Hands Reach Skyward to Balance the Triple Burner.   (R6)
Pressing the Heavens with Two Hands.   (R7)
Upholding Heaven with Both Hands.   (R8)    
Supporting Heaven, Support the Void.   (R10)
Lifting the Sky.   (R11)

Comments:  Movement 1 of the Eight Section Brocade:  Pressing to the Heavens
Observations, Notes, Quotations, Reflections, Questions and Answers

"In order for this to have any beneficial effect on your health, approaching it with confidence, sincerity, and perseverance in practicing the exercises is very important. Only with confidence can you develop sincerity and focus your mind while exercising; only with sincerity can you persevere to practice and gain the essence of the exercises; and only with perseverance can you get the beneficial effects of the exercises and develop more interest in them."
By Jiawen Miao,  Eight Section Brocade   
Simple Fitness Exercises : Traditional Chinese Movements for Health & Rejuvenation.

Each movement of the Eight Section Brocade has specific techniques for using your eyes.  Exercise your eyes in accordance with the instructions, e.g., following the movements of your hands, looking off into the distance, looking upward, keeping a wide angle focus of vision, etc.  In some ways, these exercises are similar in style to those developed by optometrists and vision improvement advocates such as William H. Bates, Jacob Liberman, Martin Sussman, or Aldos Huxley.  Learning to use your eyes in new ways and exercising your eye muscles are thought to be of benefit to your general well-being.  Chi Kung and internal martial arts are seen as intertwined; and acute, careful, alert and lively visual skills are essential to self-defense and success
as a martial artist.  Your safety is dependent upon seeing what is going on around you, keeping your eyes out for trouble, keeping your eyes peeled, and seeing what is coming up.  Do not neglect this important dimension of the Eight Treasures.   More

Most Qigong and Taijiquan routines emphasize "Respecting the Curves of the Body."  Your neck, back, legs, and arms are all naturally curved or bent in a particular direction.  It is always best for any posture in Qigong or Taijiquan to respect the natural curves.  Legs should be slightly bent; don't lock your knees.  Arms should be slightly bent; don't lock your elbows.  You should not move in ways that bend or curve the body away from or counter to their natural curve or bend.  To do so is to risk hyperextension, dislocation, and painful injuries to your muscles, ligaments, tendons, cartilage, joints, or bones.  Whipping you neck backwards or twisting your back backwards are extremely dangerous.  Highly conditioned athletes (e.g., dancers, gymnasts, acrobats, jumpers, divers, contortionists, etc.) might be able to push the limits; but, ordinary folks, sensible people, need to be very careful and use restraint when doing some qigong exercise movements and postures.  Many fitness instructors remind their students to "mainatin a neutral spine" to avoid injury.  This general caution applies to all the postures of the Eight Section Brocade, and especially to some of the movements such as Touching the Toes and Bending Backwards.  

Generally, we begin a movement by lifting our left foot and moving it to the left.  We inhale as we lift the foot and exhale when the foot settles down into the floor.  Many taijiquan forms also begin with a step to the left.  

The late Jane Hallander calls this movement "Holding the Moon (Peng Yue)" and describes and explains the purpose of the movement in Tai Chi Chuan's Internal Secrets, pp.16-17.  

The word "Heavens' (tian) has a number of meanings, including the abode of our ancestors, the cosmos, the universe of which we are part, a source of energy, and the skies above.  In part, the ideas of our civilization and our language do "hold up" that which we know about the "Heavens" and our ideas of the world beyond; and, in part, these realms are beyond our comprehension - beyond our grasp and holding power.  

In many ways this is just the delightful, restful, and natural movement of raising the arms and stretching upwards.  Some would say "nothing special" with a wink in their eye.  This is good!

Return to the Main Index

2.  Drawing the Bow and Letting the Arrow Fly

        
          Movement: Pulling the Bow and Releasing the Arrow
                                Drawing the Bow and Shooting the Serpent   

            Assume the Starting "Wu Ji" Position.

            Lift and step to the left with your left foot. Step out with your left foot into a horse stance.
            Point both feet forward and keep them flat on the floor.
            The feet should be wider than shoulder width apart.  
            Bend the knees.            
            Keep your back straight and head up.  

            Gently raise your hands to your chest.
            Cross your hands, left in front of right.  
            Extend your left arm out level with your chest.  Hold your fingers slightly bent as if your 
                  fingers and hand are curled around a bow, holding he bow in your left hand.  
            At the same time your left arm is extending outward, you lift your right arm up to chest
                  height, your right arm bends at the elbow, your index and middle finger bend, and 
                  then your right arm moves out to the right keeping your elbow bent.  Imagine that you
                  are holding the string of a bow, fingers on the string and above and below the arrow, 
                  and then pulling on the bow string with your right arm.  
            Look to the left.
            As you draw the bow and string apart breathe in deeply.
            Aim the bow and arrow, and then release the fingers of the right hand to let the arrow fly.
            As you release the arrow, begin to slowly breathe out.  
            Relax.  
            
            
            The movement of the two arms should mimic the drawing of a bow string and arrow,
            aiming the arrow, and releasing the arrow.  Coordinate the movement of the arms
            to match this image.  Feel the tension in the bow and string as your draw them 
            apart to fire the arrow.  Aim the arrow at a target.  Watch the arrow fly to its target.  
            Concentrate on the target.  

            Breathe in while drawing the bow, and breathe out when releasing the arrow and 
            repositioning the hands for the next shot.  

            Return arms downward in an arc and then back up the center of your body.  
            Cross your arms in front of your chest, right hand in front of the left hand.  
            Relax.  
            Your head should be facing forward.  
            Horse stance.  

            Extend your right arm out level with your chest.  Hold your fingers slightly bent as if your 
                  fingers and hand are curled around a bow, holding he bow in your right hand.  
            At the same time your right arm is moving outward, you lift your left arm up to chest
                  height, your left arm bends at the elbow, your index and middle finger bend, and 
                  then your left arm moves out to the left keeping your elbow bent.  Imagine that you
                  are holding the string of a bow, left fingers on the string and around the arrow, and 
                  then pulling on the bow string with your left arm.  
            Look to the right.
            As you draw the bow and string apart breathe in deeply.
            Aim the bow and arrow, and release the fingers of the left hand to let the arrow fly.
            As you release the arrow, begin to slowly breathe out.  

            Repeat the movements to both the left and right sides, eight times to each side,
            so that you draw and fire eight arrows to the left side and eight arrows to the 
            right side.    

            Return to Resting Position
                     Place your feet together.
                     Relax, sink, stay balanced.  
                     Stay balanced and centered.  
                     Breathe naturally a few times.

           Variations of the Movement

            a)  The fingers of the hand are held slightly open and in-line the entire exercise.
                  The more you bend your knees and the lower you drop into the horse stance,
                  the greater the demands on the thighs and the greater the difficulty of 
                  the exercise.   
                 Sink lower in the horse stance after firing every 4 arrows.  

            b)  The drawing of the bow can be done very slowly or deliberately, or faster and
                     with more force.  Always pause, concentrate, and aim before firing.
                  Follow the arrow through the sky as it flies out from the bow.  
                  Some circle the arms upward after each shot of the arrow.    

            c)   Some hold the hand in a position with the index pointing out, the thumb up,
                      and all the other fingers curled inward and touching the palm.  The hand 
                      sort of looks like a play handgun.  The index finger is pointed at the target.  

            d)   Generally, the arms are level with the shoulder and at a right angle to the
                      hips.  However, if your are imagining shooting an arrow a great distance,
                      then the arm should be at a angle greater than 90º relative to the hips.  The arrow
                      must be aimed higher than the target when the target is at a great distance
                      from the archer.  

            e)   The number of arrows fired can vary: 2, 3, 5, 8, 16, 24, 36, etc.
   
             f)    The arm movements of this exercise may be done while seated or while walking.  
                   Refer to my notes in the Thirteen Treasures Walking Qigong.

            Although most references for this exercise are to the act of shooting eagles, hawks, or other 
            types of birds, this is not required.  One could imagine aiming at and letting an arrow fly to many
            types of targets.  A Buddhist might imagine targeting and striking at one's individual faults, 
            shortcomings, and evil behaviors; or hitting the targets of wisdom or enlightenment. A Taoist 
            might imagine targeting and striking at tension, interfering behaviors, and gluttony; or hitting 
            the targets of health, energy, vitality, and longevity.  A Confucian might imagine targeting
            and striking at selfishness, sloth, disrespect, greed and ignorance; or hitting the targets of 
            social harmony, cooperation, civility, and propriety.  In a similar manner, a Christian might
            want to aim at love and forgiveness, or a Moslem aim at universal brotherhood and charity.
            A hunter might imagine shooting all types of game animals; or, a soldier imagine shooting 
            at an enemy in battle.  What are the negative behaviors, attitudes, and ideas that you wish to 
            eliminate?  What are the positive goals, aims, or objectives that you wish to target and hit 
            on the bull's-eye?
             

            Health Benefits

            Horse stances condition and strengthen the legs, knees, waist and back muscles.
            Shoulders, biceps and forearms are conditioned and strengthened.  
            Many Chinese healers believe that this exercise helps regulate and
                 improve the kidneys.               
            Balance and brain functions are improved by coordinated movements.
            Stretching helps contribute to the relaxation of stiff and tense muscles.
            Standing up straight in a horse stance helps realign the back muscles and the spine.
            A clear and peaceful mind reduces negative stress on the body. 
            Increased heart rate and breathing rate provide some cardiovascular benefit.
            Useful imagery can have positive effects on mental functioning and performance.
            Using both sides of the body (mirroring in a movement form) can have positive 
                 effects on the structural alignment of the body and enhance coordination.    
            Slow, deep and regular breathing positively effects mood, energy levels, 
                 and alertness; as well as improving the mechanical functioning of the lungs.  
            Exercises the eye muscles.  
            Disclaimer   

           Sat Chuen Hon, in his book Taoist Qigong, includes a movement sequence  
           similar to "Drawing the Bow" and using the healing sound "Xi", and 
           considers these actions to be of great benefit to the health of the Lungs.  

           References      (See below for reference sources.) 

            Drawing the Bow to Kill a Vulture.   (R1)
            Drawing a Bow to Each Side Resembles Shooting an Eagle.   (R2)
            Open the Bow like Shooting a Hawk, Two Arms Strong and Firm to Strengthen Kidneys and Waist.   (R3)
            The Shaolin Archer.   (R4)
            Drawing the Bow to the Left and Right as though Shooting a Bird.   (R5)
            Open the Bow as Thought Shooting the Buzzard.   (R6) 
            Drawing the Bow and Letting the Arrow Fly.   (R7)   
            Drawing the Bow with Each Hand.   (R8)
            Shooting Arrows.   (R11)

           Comments: Opening the Bow and Letting the Arrow Fly
           Observations, Notes, Quotations, Reflections, Questions and Answers

"This section can expand the chest, relieve functional disturbances of the lung-qi, and limber up 
arms and shoulders; prevent and treat diseases in the neck and shoulder, and reduce pain in lower 
back and leg."
-  Baduanjin

Can anyone learn the Eight Section Brocade without the benefit of direct instruction from a Ch'i Kung 
instructor or master?  I believe you can make very good progress on your own.  This form is not
very complex in terms of length, sequence or postures.  In addition to the instructions found on this 
webpage, there are many fine books with detailed descriptions and illustrations and there are a few
instructional videotapes on this subject produced by recognized experts with decades of experience 
in Qigong or Taijiquan internal arts.  Workshops on the Eight Treasures are widely available.  Group 
practice of this form brings a unique positive and healthy synergy, new insights, the opportunity for 
useful corrections to your movements from a qualified instructor, and the beauty of the coordinated 
movement of a group.  Take advantage of some group practice if you can.  Always be open to ideas 
on the topic and be ready and willing to learn from others.  Cheng Man-ch'ing speaks about how a 
few persons used only books to learn T'ai Chi Ch'uan (a very difficult task), and his remarks could 
equally or more so apply to learning less complex Qigong forms on your own from books, videotapes 
or DVDs; he says,

        "Some have asked me if it is really possible to master T'ai-chi ch'uan relying solely on a book
        and having no teacher.  My answer s that this is a very good question.  Self study in T'ai-chi ch'uan
        is indeed very difficult.  Former masters stressed oral transmission and personal instruction.
        But when there is no alternative, and in order to benefit the greatest number, one must not shrink
        from the difficulties, but seek every possible means."
        -  Professor Cheng Man-ch'ing, Advanced T'ai Chi Form Instructions, Wile 1985 p.9.  

No matter how you came to learn to do this form, in the end, your own practice in the form is all that
really matters.   You must personally experience the movements and the benefits of the Eight Treasures, 
and have your own body-mind grasp their essence - this is how you will really "learn" the Eight Treasures.  
Your solo practice is the primary and essential element of your progress.  Without your daily practice 
and effort (Kung) at the Eight Treasures, on your own, true learning will never occur.  This is an 
experiential, existential, inner movement art; and your real experiences, healthy attitude, and increased 
energy and vitality are the only real criteria of accomplishment.  

Some days you will only have the energy to imagine pulling on the string of a child's bow - a 
five pound bow.  On other days you will have the internal power and strong desire to imagine
pulling on a massive 50 pound bow.  Go with the flow!  Recognize your energy levels, and 
use them in a practical and flexible manner.  

"When condensing the internal power, it should be like the pulling of a bow; when projecting the 
internal power, it should be like the shooting of an arrow."
-   Master Wu Yu-hsiang (1812 - 1880), Translation by Waysun Liao

I enjoy doing this exercise while walking.  Be sure to AIM, look carefully at the target, and imagine
watching the arrow fly to its target.  While walking, you can aim at a variety of targets, near or 
far, to the side or to the front.  Experiment!  I do the standing version of the Eight Treasures
outdoors in my garden or by the small pond.  Many Chinese enjoy doing qigong in parks or
other beautiful natural settings.  

           Return to the Main Index

3.  Separating Heaven and Earth

           Starting Position

         
           Movement

               Lift and step your left foot out a shoulder width stance, feet parallel, arms at sides, hands on thighs.  
               The right hand lifts up along your side and the palm faces down.
               The left hand moves to the center of the waist, palm up.  
               Inhale deeply and completely as you turn your left hand over so 
               the palm faces your chest.  Bring your left arm up so your hand
               moves up the middle of your chest.  
               Slowly lift your right hand to your waist, palm facing down.
               Inhale through your nose.  

               When you left hand reaches your eye level, turn your left palm out.  
               Begin to exhale through your mouth.  

               As you slowly and completely exhale, press your left arm upward and forward,
               as far as comfortable, palm facing up.  At the same time, press your
               right arm down and slightly back as far as comfortable, palm facing down.  
               Follow your left hand with your eyes.  Keep your head facing forward,
               and don't bend your neck to look at your hand.  
               Gaze at your left hand.  
            

               Slowly begin to inhale as you move your left hand in a circular manner out and
               down.  Follow the left hand with your eyes as it moves down.  At the same time,
               while inhaling and moving you left arm out and down, bring your right arm up 
               and out in a circular manner.  Bring your right hand to your eye level, palm
               up.  Bring your left hand to your waist level, palm down.  

               As you slowly and completely exhale, press your right arm upward and forward,
               as far as comfortable, palm facing up.  At the same time, press your
               left arm down and slightly back as far as comfortable, palm facing down.  
               Follow your right hand with your eyes.  Keep your head facing forward,
               and don't bend your neck to look at your hand.  
               Gaze at your right hand.  

               Repeat the cycle, alternating from side to side, for 6 to 8 repetitions.  
               Exhale as you press up and out, inhale as your arms/hands circle out and down.
               After 3 or 4 repetitions to either side, then fix your gaze on your lower hand
               as you exhale.  
               Return you left foot back into the wuji stance.  
          

           Variations of the Movement

            a)   Take a right bow stance with 70% of your weight in front right leg and foot, 
                      and 30% in the back left leg and foot.
            Keep your head up and your back straight.  
            Place your right hand on your forehead, palm facing out.  
            Place your left hand in the small of your back, palm facing out.  Inhale.  
            Begin to exhale and press your right arm forward and upward, palm facing out.  
            At the same time press your left arm backward and down, palm facing out.  
            Look at your right hand as it moves up and out.  
            Stop the exhale as the arms reach their maximum extension.  
            Return your right hand to your forehead and left hand to the small of your back.  Inhale.
            Repeat the movement 6 times.
            

            Reverse stance to a left bow stance, left hand on forehead, palm facing out.  
            Right hand on the small of the back, palm facing out.  Inhale.  
            Press the left arm up and out, palm out.
            Press the right arm back and down, palm out.
            Exhale as you press both arms out.   
            Look at your left hand as it moves up and out.  
            Stop the exhale as the arms reach their maximum extension.  
            Return your left hand to your forehead and right hand to the small of your back.  Inhale.
            Repeat the movement 6 times.

            b)  Instead of the arms circling out and down after pressing heaven and earth,  one arm 
            comes down the center of the body and the other arm moves up the center of the body.

            c)  The arm movements of this exercise may be done while seated or while walking.  
                   Refer to my notes in the Thirteen Treasures Walking Qigong.

           Health Benefits

           Conditioning and stretching the arm, shoulder, back, and abdominal muscles.    
           Opening up the chest for deeper breathing.     
           Many Chinese healers believe that this exercise helps regulate and
                 improve the spleen and stomach.  
           Rotating and bending the wrists are part of many spiral energy techniques.  
           Balance and brain functions are improved by coordinated movements.
           Stretching helps contribute to the relaxation of stiff and tense muscles.
           A clear and peaceful mind reduces negative stress on the body. 
           Increased heart rate and breathing rate provide some cardiovascular benefit.
           Using both sides of the body (mirroring in a movement form) can have positive 
                 effects on the structural alignment of the body and enhance coordination.    
           Slow, deep and regular breathing positively effects mood, energy levels, 
                 and alertness; as well as improving the mechanical functioning of the lungs.  

           Sat Chuen Hon, in his book Taoist Qigong, includes a movement sequence  
           similar to "Separating Heaven and Earth" and using the healing sound "Fu", and 
           considers these actions to be of great benefit to the health of the Spleen.  Refer
           also to Nan Bei Wushu – Chi Gung for more ideas on sounds and the ESB.  

            References      (See below for reference sources.)

             Raise Single Arm to Regulate the Functions of Spleen and Stomach.   (R1)
             Holding Up a Single Hand Regulates the Spleen and Stomach.   (R2)
             Lift Singly: Spleen and Stomach Gain Peace and Harmony.   (R3)
             Press the Sky.    (R4)
             Lifting One Single Hand to Regulate the Spleen and Stomach.   (R5)
             Raise Each Arm to Regulate the Spleen.   (R6)
             Separating Heaven and Earth.   (R7)   
             Raising the Hands One at a Time.   (R8)      
             Plucking Stars.  (R11)       
             

            Comments

This exercise reminds me of "The White Crane Cools its Wings" in the traditional 
Yang Family style Tai Chi Chuan long form.  In that movement, all the bodyweight is 
on the back leg and the front leg is in an toe stance.  It is a kind of separating, 
or splitting motion, with one arm moving in one direction and the other arm in the opposite 
direction.  Also, in the movement "Parting the Wild Horse's Mane" or "Wild Horse Ruffles 
Its Mane," the arms move in opposite directions in a splitting motion. 

The first three movements of the Eight Section Brocade all open and stretch the chest and 
abdominal muscles (Pectoralis major, Serratus anterior, Obliquus externus abdominis, Teres major, 
Latissimus dorsi, etc.) as well as the shoulders and upper arms to some extent.  The ribcage area 
(Scapula, Costa,  Intercostal muscles, Rectus abdominis, Obliquus externus abdominis, etc) are given 
a gentle workout.  Combined with the deep breathing patterns, these movements help the lungs take 
in and expel a larger volume of air than normal.  Most people find this to be pleasurable, energizing, 
and revitalizing.  

If, when doing any exercise, a person experiences pain, dizziness, uneasiness, or real discomfort,
they should stop.  Every beginner should stay within their comfort zone, don't over stretch, and don't try
to imitate a fellow student or the teacher and go beyond their physical limits and abilities.  Be 
reasonable and kind to yourself.  Take your time, advance slowly, be careful, and remain injury free.
Sometimes, an old or new injury, or joint disease, will limit your range of motion.  Stay within your
comfort zone.  Exercise daily, and be patient.  

This movement "Separating Heaven and Earth" is called "Plucking Stars" in 18 Lohan Hands Qigong.  

Why just "eight" movements and not 13 movements or 6 movements?  The influence of the ancient
Chinese book called the I Ching (The Book of Changes) on Chinese culture, philosophy, and fortune 
telling is extremely important.  The 8 basic Trigrams are combined in various ways to make up the 
64 hexagrams used in the I Ching.  It was a natural temptation and tricky challenge to fit the elements
of a qigong exercise drill into some pattern of eight, and then link them to the symbolism of the I Ching
Trigrams.  The Shaolin and Chan Chinese Buddhists have the Noble Eightfold Way.  Taijiquan has
a set of postures known as the Eight Gates.  The Indian Yogins of the Raja Yoga tradition of Patanjali
(200 CE.) have the Eight Limbs of the Yoga Path (Ashtanga) .  The symbolism of the number "eight" in 
Chinese culture parallels the popularity of the symbolism of the number "four" in the European culture.
Stuart A. Olson says "Over the course of China's history, these eight images developed into an entire
system of divination and philosophy.  Other than the Five Activities (wu hsing) theories, nothing has 
been more important to the early Chinese mind than the Eight Diagrams.  If a philosophy, health 
practice, martial art, or medical theory cannot be equated with or validated by the Eight Diagrams
or Five Activities, it really has little worth in the Chinese mind." (Qigong Teachings of a Taoist 
Immortal, p. 36).

"For optimal health, we need body and spirit, exercise and meditation, awareness of the 
inner world and the outer.  In other words, health requires balance and moderation.  The goal 
of qigong may be summarized as xing ming shuang xiu, "spirit and body equally refined and 
cultivated."  Cultivate your whole being, as you would cultivate a garden - with attention, 
care, and even love."
-  Ken Cohen, Essential Qigong, 2005, p. 2

            Return to the Main Index

4.  The Wise Owl Gazes Backward

The Wise Owl Gazes Backward
Snowy Owl
John James Audubon
The Birds of America, 1827

          Starting Position - Wu Ji, Tadasana

          

           Movement

            Left and step with left foot and place your feet at a shoulder's width apart.
            Look straight ahead and gaze at some distant point.  
            Hands at hips with your palms facing down.  Press down with palms.
            Stand up straight.  Relax.  Lift your head up, chin tucked in a bit.  Smile.
            Hips and butt are tucked in, sealing the pelvic floor.
            Don't move your shoulders or back much during the exercise.
            Inhale slowly.
            Slowly and gently turn your head to the left side.
            Look behind you as far as you can; turn your eyes to the far left.
            Gaze into the distance behind you at some point on the ground.
            Exhale slowly as you look behind you.  
            After you have completely exhaled, then
                  begin to slowly inhale, and return your head slowly and gently to the front.
            Look straight ahead and gaze at some distant point.  

            Slowly and gently turn your head to the right side.
            Continue to slowly inhale as you turn your head to the right.
            Look behind you as far as you can; turn your eyes to the far right.
            Gaze into the distance behind you at some point on the ground.
            Exhale slowly as you look behind you.
            After you have completely exhaled, then
                  begin to slowly inhale, and return your head slowly and gently to the front.
            Look straight ahead and gaze at some distant point.  

            Repeat the movement, gazing to the front, left rear, and right rear, 8 times.
            As you warm up your neck muscles, turn a little farther to side and back.
            Be gentle with yourself, move very slowly.
            Be sure to gaze as far backward and downward as possible when 
                 looking to the back.  
            Breath naturally, easily, slowly.  
            Inhale slowly as you move your head from side to side.
            Exhale slowly as you look backward.  

            Imagine yourself as a wise old owl turning his head from side to side.  Imagine having the
               powers of distant vision and night vision of some birds of prey.  

            Return you left foot back into a wuji stance.  
             

           Variations of the Movement

            a)  Hold your arms up at shoulder height, elbows bent, and palms facing forward.  
            Slowly turn your torso at the waist to the left and move your left arm to the back.  Turn your head 
            to the left and look backward.  Keep your feet at shoulder width.  Turn your neck to the side
            and back as you turn your waist.  Repeat the movement to the other side.  Move slowly
            and gently!  Do not make this into the dangerous and vigorous calisthenics exercise called "The 
            Windmill."   Gently stretch the waist, back and neck.  Repeat 6 to 8 times on each side.  

            

            b)  Lift your arms and place your palms together at shoulder width height.  Extend your left leg
            forward as you move your left arm backward.  Place your left toe on the ground at a 
            comfortable distance in front to maintain your balance.  Turn your torso to the left side
            and backward.  Look at your left hand behind you.  The right arm should remain in front
            at shoulder height.  When the arms are extended the hands should be open, all the fingers
            spread wide apart, the fingers pointing up, and the wrist flexed, and forearm tensed -
            "willow leaf palm."  Stay balanced.  Return the left arm back to the front, and look at both
            hands in front.  When the hands come to the front, only the thumb and pointer finger
            should touch, forming a triangle with the two hands.  Move the left leg back to a shoulder 
            width stance.  Keep the weight more in the back leg.  

            Extend your right leg forward as you move your right arm backward.  Place your right 
            toe on the ground at a comfortable distance in front to maintain your balance.  
            Turn your torso to the right side and backward.  Look at your right hand behind you.  The left 
            arm should remain in front at shoulder height.  Hands should be in the "willow leaf palm" or
            "starfish" hand position - fingers spread wide, tensed, and pointing upwards.  Relax - Soong!    
            Stay balanced.  Return the right arm back to the front, place both hands together in a triangle
            mudra (hand sign), and look at both hands in front.  Move your right leg back to a shoulder
            width stance.  Keep the weight more in the back leg.  Repeat 6 to 8 times on each side.  

            Compare this movement variation with the "Topple Mountain Range with Palm" movement
            in the Luohan Qigong system taught by Dr. Gaspar Garcia.  

            This variation is one of my favorites and I often add this to the ESB set or use this to replace
            ESB exercise 3.  This variation requires considerable balance, gracefulness, and poise.
            Basically, it is a spinal twisting movement, and students of Hatha yoga have "spinal twists"
            in standing, seating, and prone versions.  

            
            c)  This movement can be done quite easily when walking.  Turn your head from side to side
            and gaze backward.  Allow you arms to swing naturally as you walk forward.  Keep your 
            torso facing forward; only turn your head from side to side and look backward.    

            d)  This movement can be done while seated.  Move slowly!  Move gently.  

             e)  Place your right hand behind your head.  Keep your right elbow up.  Gently hold your head.
             Turn your head to the left and look backward.  Exhale as you turn your head and look
             backward.  Lift your right elbow up slightly as you inhale and as you move your head forward.  
             Inhale as you turn your head forward.  Do 6 to 8 eight repetitions.  
             Reverse hands and to 6 to 8 eight repetitions looking to the right side with left elbow up.  
            

            Health Benefits

            Exercises the neck muscles.
            Exercises the eye muscles.  
            Balance and brain functions are improved by coordinated movements.
            Stretching helps contribute to the relaxation of stiff and tense muscles.
            A clear and peaceful mind reduces negative stress on the body. 
            Using both sides of the body (mirroring in a movement form) can have positive 
                 effects on the structural alignment of the body and enhance coordination.  
            Slow, deep and regular breathing brings extra oxygen into your blood.  
             Disclaimer.  
        

            References      (See below for reference sources.)      

             Turn Head to Look Back to Allay Five Strains and Seven Impairments.   (R1)
             Looking Back like a Cow Gazing at the Moon.   (R2)
             Thrust out the Chest and Twist the Neck to take a Good Look to the Rear.  
                   The Five Weaknesses and Seven Injuries will be Gone.   (R3)
             Eye of the Tiger.   (R4)
             Looking Backward to Get Rid of Weary and Injurious Feelings.   (R5)
             Looking Behind to Cure Fatigue and Distress.   (R6) 
             The Wise Owl Gazes Backward.   (R7)
             Turning the Head and Looking Behind.   (R8)
             Shake the Heavenly Pillar.   (R10)
             Turning Head.  (R11)

            Comments

Persons with neck ailments should be very careful when doing this movement.  Turn very little!!
Move very slowly.  Take your time, don't rush, be patient.  Do not bend your head backward towards
your back - this hyper extends the neck and puts stress on the vertebrate in the neck.  Keep your
head up straight, chin slightly down and just turn your head from side to side.   

"Gently Shake the Heavenly Pillar means to crick and move the neck. Properly, the neck is cricked to the 
left and right sides along with a gazing procedure. The two shoulders are followed by the gaze when swaying. 
The left and right sides are counted separately, with each side being performed twenty-four times, and 
collectively forty-eight times. This cricking of the neck, swaying of the shoulders, and gazing in accordance 
with the movements in effect remove the fire of the heart and eliminate any invasions or disturbances of 
external malignant spirits."  Master Li Ching-yun, Translated by Stuart A. Olson.

Really turn the eyes to the side as you look down and backwards.  Exercise the eyes!  

"Referring to the seven factors causing impairments by overstrain, viz., [1] overfeeding that impairs the
spleen; [2] fury that causes adverse flow of Qi and impairs the liver; [3] forced overloading or prolonged
sitting in damp places that injures the kidneys; [4] cold weather or drinking cold beverages that injures
the lungs; [5] sorrow and anxiety that injure the heart; [6] wind and rain, cold and summer-heat that impair
the constitution; and [7] great shock and intemperance that impair mentality."
-   Ancient Way to Keep Fit, compiled by Zong Wu and Li Mao, 1992, p. 113. - Regarding "Turn Head
to Look Back to Allay five Strains and Seven Impairments."  

          Return to the Main Index

5.  Punching with Angry Gaze

          Starting Position

           Movement

              Step out to the left into a horse stance: feet pointing forward, feet at more than shoulder
                     width, knees bent, back straight, head up, eyes looking forward, shoulders relaxed.
              Hips are raised, butt tucked, and lower back strong.  
              Arms are positioned at the waist.  Hands are held in a soft and relaxed fist.  Palms are up.
              Slowly extend the right arm to the front, turning the fist as the arm moves forward.
                     The arm should be gently lifted up and extended.  The arm should end at about chest
                     level.  The fist should be palm down at the end of the extension.  Do not use muscular
                     force to strike forward.  
              Exhale through the mouth as the arm moves out, inhale through the nose as the arm moves in.
                     The lips should be slightly parted, with the tongue at the top of the mouth.
              Eyes should be wide open, staring forward, and the gaze should be intense.  
                     Open the eyes really wide!   
                     Project fire, fierceness, toughness, determination and courage through your eyes.
                     Glare at your opponent.
                     Clench your teeth, part your lips - snarl!
              Imagine that energy is projected outward from the fist and moves into an imaginary opponent.
                     This energy travels along a path set by your stare.  
              The right arms returns to the waist as the left arm duplicates the previous movement of the 
                      other arm.  The combined movement results in alternating soft punches by each arm.
               Repeat the soft punch with each hand for a number of repetitions: 2, 4, 8, 16, 36, etc
               Stay relaxed, keep your head up, and keep your back straight.  

               Generally, exhale as you strike something.  Inhale as you gather your energy before a strike.  

               Return to Resting Position
                      Bring your left foot back into the wuji posture stance.  
                      Relax and sink.  
                      Stay balanced and centered.  
                      Breathe naturally a few times.  Take some cleansing breaths.  

           Variations of the Movement

             Sink lower in the horse stance every 2 to 4 punches.  The lower the horse stance the more 
                     physically demanding the exercise because of the tension in the quadriceps. 

             Some hold the hands at the waist in a open position with the fingers pointed forward.  When
                    the arm is extended, the hand moves to strike with the palm and with the fingers up.  The 
                    movement is still done slowly and gently, but palm rather than fist strikes are used.  

              Chi Kung movements are generally done in a relaxed, soft, and gentle manner.  However,
              if your spirit is in a Yang mode and your energy high, you might sometimes punch with a 
              bit more gusto.  If the intent is to develop speed, power, and throw the fire of anger outward,
              then some additional energy must be used and projected, in addition to sinking even lower
              in the horse stance, and opening the eyes wider.  This kind of dynamic and forceful punching
              is sometimes referred to as punching with fa-jing (emitting jing energy).

              Some stand in a shoulder width stance, knees only slightly bent.   They gently rise up and 
              down as punches are made, rising up and exhaling as the punch goes out. 

              
              Right fist is at the right side of your waist.  Palm strike straight in front with the left hand.  Make a 
              fist with the left hand, turn the left wrist over and backfist strike with the left fist.  Pull the left arm back
              to left side of your waist, left fist up at side.  As left arm comes back, strike forward with a right palm 
              strike.  Make a fist with the right hand, turn the right wrist over and backfist strike with the right fist.