The Ba duan jin qigong is one of the most common forms of Chinese gigong used as exercise. Variously translated as Eight Pieces of Brocade, Eight-Section Brocade, Eight Silken Movements or Eight Silk Weaving, the name of the form generally refers to how the eight individual movements of the form characterize and impart a silken quality (like that of a piece of brocade) to the body and its energy. The Ba duan jin is primarily designated as a form of medical qigong, meant to improve health. This is in contrast to religious or martial forms of qigong. However, this categorization does not preclude the form's use by martial artists as a supplementary exercise, and this practice is frequent. Wikipedia Ba Duan Jin reference

There are lots of interpretations for this classic set of exercises. Some are easier than others. All eight exercises can be learnt in a series of more challenging progressions depending on your interest and capabilities.  Here are two reputable martial artists demonstrating the Ba Duan Jin. 

Eight Section Qigong Ba Duan Jin

8 Brocades Qigong Practice

Amanda Heidke Ba Duan Jin - 8 Section Brocade (mirrored)

Each of the exercises is associated with health energy meridians in the body associated with major and minor organs. Regardless of the choreography I would argue that each of the 8 exercises should contain Absorb/Project, Condense/Expand linked to the breath. The choreography is changeable and progressions from simple to difficult are possible.

Ba Duan Jin has been shown to have several health benefits, For example "the aggregated results from this systematic review show that Ba duan jin gigong practice is beneficial for quality of life, sleep quality, balance, hand grip strength, trunk flexibility, systolic and diastolic blood pressure, and resting heart rate." A Systematic Review and Meta-Analysis Baduanjin Qigong

Here is a clip with good form and structure....not so much absorb/project but some good advice. The toe stands are spot on and I've not seen a staggered stance hip shifting before for the kidney/bladder.

Eight Brocades Qigong

Silk Reeling Exercises- Eight Pieces of Brocade

Shibashi (meaning 18 in Mandarin and pronounced sher baa sher) is a series of 18 energy-enhancing exercises that co-ordinate movement with breathing and concentration. It is a gentle, beautiful and flowing Tai Chi Qigong exercise routine that is both a joy to do and deeply relaxing for people of any age. Shibashi was a contemporary form of Tai Chi Qigong developed by Professor Lin Hou Sheng in 1979. Shibashi is designed to improve the general health and well being of the practitioner. The gentle rocking motions and stretching movements improve circulation and digestion.

Here is a Shibashi manual covering the 18 movements in detail written by Master Wing Cheung and he demonstrates below. 

Tai Chi Qigong Shibashi Set 1 - by Master Wing Cheung

And this is another example of Tai Chi Qigong Shibashi Set 1 with Karen Soo

18 Tai Chi Qigong Shibashi Set 1 with Karen

This is a good example of the condense expand cycle of chi flow.....

Taiji Qigong Shibashi set 1 connecting the Qi

This example by Simon Blow has some good instruction to help internalize...no absorb/project or condense/expand...

Taiji Qi Gong Shibashi Complete Practise - Simon Blow Qigong

This is quite an abbreviated of form of Shibashi, the moves are shortish......notice the hip shifting at 2:00 is not horizontal....strong breathing too and there is a lot of up and down shifting

Tai Chi Shibashi Full 18 Movements Standing

Tai Chi Shibashi Full 18 Movements Seated

I have made some notes below on the First 18 interpreted with a  Zhong Xin Dao approach.  

Vertical alignment and connect to the breath. Open the joints, bounce, sink the red meat and center and connect to the breath.

2) Absorb, Open/Project, Close/Absorb, Project: Opening the Chest

Absorb in the vertical, Open on the horizontal, close on the horizontal and project in the vertical.

Axial extension with a lateral hip shift, L&R. 

4) Circles opposite and up the middle down the side, Separating the Clouds

In the vertical and lateral planes, up the middle, include A/P, A to the H and P to the V.

5) A/P, Sagittal and split, Rolling the Arms

Like Repulse Monkey, focus on H hip rotation. Kick up (pull hand down) on opposite to palm strike

6) Circles opposite and up the side lateral and down the middle, Rowing the Boat

In the vertical and lateral planes, up the side lateral, include A/P.

7) Double paired arm swing L&R, Holding the Ball

Transition through open tadasana and swing up to lateral and back to 45^. Offering tea,

9) Palm push down lateral plane, Pushing Palms While Turning Waist

Transition to hold the ball open tadasana and then push the upper hand down the opposite lateral plane. Rotate back to hold the ball and repeat opposite side.

11) Turn and step to 45^, Scoop the Sea and Look at the Sky

Hip shift with hasta mudra up the middle and swing arms around. L&R.

Two hand press, L&R. Absorb/project in the sagital plane

13) Turn and step to 45^, Flying Dove Spreads It’s Wings

Absorb/project in the horizontal plane, L&R.

Squat and punch L&R. Horizontal hip rotation.

Raise and lower arms in the lateral V, add A/P.

16) Full double circles, Spinning the Wheel

Shibashi is a series of 18 energy-enhancing exercises 

Offering Tea Qi gong increases suppleness and flexibility around the spine, loosens up the shoulders, neck, spine and hips, and gently massages internal organs, here is an example from White Tiger Qigong.  You can see the torso and arm rotation and practicing in a horse stance strengthens the legs and builds stability. For a stronger more challenging practice take a look at Serving Teacups - Qigong for Combat Sports Athletes. This clip contains some good advise on the basics.

So there is quite a wide range of different interpretations and styles of Offering Tea Qi Gong. In my opinion, regardless of the style or form, there are a few basics to consider when practicing Offering Tea Qi Gong.

Practicing offering hands is an opportunity to think deeply about the behavior of generosity. We can act generous to ourselves and to others. Generosity is pro-social. It's good for us individually, both mentally and physiologically, and it’s good for the community and relationships in general.  

Offering hands is a mudra for generosity (see Varada mudra, Buddhists, White Tara and Hasta, Pushpatua and Padma mudra in Yoga).  Generosity is a pro-social character. Generosity is the first Paramita called Dana.

Offering hands is a wonderful way to activate the  the arm lines and connect your hands to your core. There are four fascial lines in each arm., two on the inside ( the yin side) and two on the back (or yang side). Arm lines, activation of the front/inner (yin) and back/outer (yang) arm lines

Offering Tea / Offering Hands

Some thoughts on how Offering Tea can be practiced 

The following is an example of offering pots, taken during one of our yoga sessions at work. The clip illustrates the use of axial extension as well hip and shoulder rotations.

Offering pots 3.mp4

Offering pots 2.mp4

Here is a clip showing my yoga interpretation Virabhadrasana 2 transition L&R including some offering hands.

Virabhadrasana 2 Offering Tea transition

This is a pretty good breakdown of a simple offering tea sequence...

Qigong Flow

I focus on finding the horizontal first. After that I play with the angles and work with rotation and extension at the wrist and shoulder. Joint rotation can occur at the wrist, the elbow and the shoulder. Physically the exercise focuses on the inward rotation and outward rotation of the thumb in relationship to the mid line. 

The metaphor imagines moving a cup of tea around and not spilling it's contents. The liquid inside must stay horizontal while the cup moves about in space. There is stillness in the liquid in the middle of movement and change. In order for the liquid to remain in the cup the body must adjust and change with the change of position to maintain the horizontal.

Offering Hands 1

Offering Hands -2.mp4

Offering Hands 3

I-Liq Chuan (ILC) is a modern “traditional” martial art.  Technically, in a “traditional” martial art the full system is only passed on to a few select insiders.  These insiders are typically family members of the master, or potentially a select few disciples who the master happens to like and made honorary family members.  Some inner door secrets are withheld from the general population. This traditional model is not suited to the modern world.

ILC is still “traditional” in the sense that it is a family art still taught by the Chin family (headed by Master Sam Chin, situated in New York, U.S.A.), but it is “modern” in the sense that the antiquated obfuscation of skills has been sensibly done away with.  People do not depend on martial arts for survival as they once may have in the past. The complete ILC system is taught openly.  The only reason something is hidden is because the practitioner has insufficient understanding to grasp the concepts and thus fails to see the significance of what is being taught in plain sight. 

Modernized teaching approach and standardized curriculum

Traditional “old school” kung-fu training has a reputation for involving countless hours of grueling physical training, long periods of contemplating cryptic words of wisdom from past masters, and daily personalized one-on-one instruction from the master.  This model of skill transmission is woefully ill-suited for life in the modern world.  Few people have the time or means to devote that much effort to training.  Personalized instruction based on each individual student scales poorly to teaching enough students to ensure that the art survives.  In addition, personalized instruction ensures that everyone comes away with different pieces of the art.  The art then fractures from the numerous interpretations between the students arising from their different instruction. 

Today’s world requires an organized, systematic approach to kung-fu training so that training is smarter rather than just harder (though you still have to train hard if you wish to achieve proficiency!).  In ILC training, learning is structured by a curriculum.  Once the curriculum structure is understood, the practitioner has a clearly laid plan for how to approach training and to develop skills.  The student can see how to make progress and establish training goals to keep improving.  Since everyone follows the same plan of learning, it is easier to ensure that all the students learn the complete art rather than receiving bits and pieces from haphazard personalized training. 

ILC training teaches the practitioner to feel the way things are and to be in the present moment.

Like any specialized field, the terminology is standardized.  The vocabulary used to describe the concepts and principles of ILC have descriptive rather than poetic names, and each term has a specific meaning.  Having a specific language minimizes misunderstandings from people using different terms with different meanings and interpretations.  This ensures that practitioners can converse effectively and have meaningful discussions which lead to improved understanding. 

Perhaps most importantly, the standardization of the system equips students with tools to allow progress even if interaction with the master is infrequent.  If passing down the art requires constant feedback from the master as it would be in the true traditional model, then personal instruction with the master becomes a significant rate-limiting step for knowledge transmission; in the traditional model, only a select few will ever have the opportunity to truly learn the art.  On the other hand, when the art is systematized, it is feasible to follow the curriculum and make progress independently of the master. 

There are no set techniques in ILC.  There are the two forms (21 Form and Butterfly form), 15 basic exercises, and partner training progressions.  But those are training tools.  They in and of themselves do not define the art.  What defines correct ILC practice is not how the movements look, but rather if the movements conform to principles.  Two practitioners can perform movements stylistically different, but both can be expressing the art correctly by conforming to the principles.  Alternatively, two people can be performing the exact same movements, but one person can perform the movements with full attention to unifying to and flowing with a point of contact; the other can merely repeat the sequence of movements. In this case, only the first person is expressing the art.  The art is only present if the principles back up the movements, whatever those movements happen to be. 

The principles laid out in the curriculum define both the conceptual framework of the system and provide the means to assess progress.  In order to make improvements, you must have a sense of what you are trying to improve, a plan of action, and a feedback mechanism to measure progress.  That is what having a clearly laid out system gives you.  The principles give you direction as to why and what you should be training.  The curriculum provides a plan of action.  Finally, by checking how well you are conforming to the principles in solo and partner practice, you have a method for assessing your progress. 

Mindfulness practice is the foundation of ILC.  Mental training is just as important as physical training; to achieve higher levels of skill, it is perhaps even more important.  With most skills (including general physical and athletic endeavors), the limitation to improvement at the higher levels is not usually physical.  Rather, mental concentration is the limitation.  Masters of any art train with great mental focus; the full attention of the mind is necessary to perceive and train the fine points that separate the skilled practitioners from the novices. 

ILC is infused with Zen philosophy.  Training the mind to be fully present is essential to the learning process and to applying the art.  In order to harmonize and flow with an opponent, the mind must be fully present to perceive the conditions of the moment.  Without seeing the conditions of the moment, your actions are based on guessing and anticipation, which may not correspond to what is actually happening.  During the learning process, mindfulness training is required to see the essence of the skill to go beyond performing a mimicked or reflexive movement.  Frequently, what holds us back from progressing is that we hold on to habits and preconceptions that block us from perceiving clearly.  Mindfulness training forces us to delve into the mind and remove the mental blocks that hinder mental clarity and hold us back from achieving higher levels of understanding. 

The process of learning to be present involves learning to pay attention to the senses.  The senses are our gateways to the world; they are the means by which we gather information about our environment.  The simple act of paying attention can dramatically alter how we experience reality.  In a world of constant distraction, it is easy to forget how to listen to our senses and experience the moment.  Part of the training is simply reconnecting the mind to our physical sensors. 

Attention to the feel of the body (i.e. proprioception and interoceptive body awareness) is essential for developing the movement skills and martial aspects of the art.  The practitioner must be able to feel the relationship between all parts of the body to manifest precise coordination, efficient movement, balance, structural alignment, and adaptive movement ability.  Mindful movement practice develops an acute awareness of the body and strengthens the link between mind and body; the unification of the mind and body lays the foundation for natural movement and relaxed power. 

There are plenty of reasons to train ILC: the health benefits of movement practice, calm mind from the meditative training, heightened awareness, postural improvement, better mental focus, etc.  The art has plenty to offer for those willing to delve into it. 

(Edited for clarity, original document at < http://iliqchuan.com/content/why-i-liq-chuan>)

Here are the Five Platforms of Zhong Xin Dao to add to the above as an approach to learning.

The Five Platforms of Zhong Xin Dao Learning Approach : What, Why, and How - Martial Art of Awareness

I Liq Chuan (ILC) is a modern Martial Art of Awareness

From Our Evolving Body "It's become more and more interesting for me to look for ways to stay coherent – in practice and in life. Although these skills are emergent, we do need to practice so it can become a way of life. We're being called to a different kind of evolution, a co-evolution relying intention and faith more than intellect and force. We have a choice but if we believe we're all alone in a me-first world, we'll become extinct."  Elizabeth Andes-Bell

Meet The Evolvers #2 Chris Newell

Meet The Evolvers - Interview with Elizabeth Andes-Bell

In conjunction with the Morley Noranda Recreation Club

7:30 - One Step Tai Chi - Yang short form

PLEASE NOTE THE SUNDAY CLASSES ARE CANCELLED UNTIL APRIL 7.

Tai Chi is a gentle form of exercise suited for everyone and everybody.

The slow mindful moment of Tai Chi helps to integrate the body and the mind.

Learn how to calm and balance your body and mind and centre yourself.

The gentle 3D stretching promotes a whole-body activation.

Some of the health benefits of practicing Tai Chi and Qi Gong are:

Balance and coordination including Falls Prevention

Muscle toning, more strength and more endurance

Joint mobilization to increase you range of control

Muscle toning and fascial line activation

Some of  the major health and fitness benefits that can be gained are;

·         Improved energy levels and energy flow

·         Achieve energy balance in the whole body

·         Improved musculoskeletal organisation and integration, including improved muscle tone and balance. Qi Gong involves slow, gentle movements that help improve balance and flexibility. Regular practice can reduce the risk of falls in older adults

·         Improved cardiopulmonary capacity. Qi gong is a low-impact aerobic exercise that can help improve cardiovascular health by increasing heart rate, blood circulation, and oxygen intake.

·         Enhanced immune response. Qi Gong has been found to be beneficial in managing chronic conditions such as arthritis, fibromyalgia, and chronic obstructive pulmonary disease (COPD). It can help improve pain, fatigue, and other symptoms associated with these conditions.

·         Increased general fitness levels, including balance and proprioception

·         Improved mental acuity, concentration, and focus

·         Improve an overall feeling better, enhanced quality of life, greater awareness generally

My name is Chris Newell and I am a new member of MNRC and would like to offer some of my fitness skills to the mix of activities here at the club. I live locally and I am interested in forming a Tai Chi group here at the Club. I aim to train clients to learn healthy movement habits and develop healthy nervous systems. 

I teach a form of whole-body exercise called Circlework. Circlework is based on the principles and practices of modern sports science and mindfulness techniques. Tai Chi is an excellent example of an exercise that benefits our bodies are well as our minds.  

With Circlework I teach safe moment patterns with the training goal of High Performance Aging. Our main training goal is better health so we want to minimise injury and maximise vitality.

Saturday mornings during school term, 7:30

Here is an article on the difference between pandiculation and stretching.

Stretching Vs. Pandiculation &#8211; What&#8217;s the difference and why does it&nbsp;matter?

Here is another article on the difference between pandiculation and stretching.

Stretching Vs. Pandiculation

Here is an article on the use of pandiculation somatic healing exercises to enjoy more comfortable walking.

Enjoy Freer and More Comfortable Walking Right&nbsp;Now!

Shoulder Pain Relief - Reach to the Top Shelf

Are you ready to add something different to your vinyasa practice? Something really good for your health and well being? Taoist Yoga is different. It’s safe, inclusive, fun and compatible with contemporary yoga. Learn how fundamental Qi Gong movement principles can be applied to vinyasa krama.

There is an intersection between Taoist somatic arts and yoga asana and vinyasa. Behind the choreography of qi gong movement are a set of internalised feelings that can be used a reference for moving. Imagine a slow, mindful breath centric practice with the internal qi gong energetics to match! These principles and concepts are directly transferable to vinyasa krama.

Taoist Yoga is based on the principles of I Liq Chuan.  It is a mindful movement practice with some very clear language around Taoist principles and concepts. Taoist Yoga is safe, inclusive and easy to learn. Watch this space and follow Circlework Training on FB.

As the yoga practice of asana evolves there is an opportunity to internalise the practice to suit where we are as individuals. Taoist Yoga is an internal practice, empowering your practice based on how you feel as compared to external practices aspiring to meet someone else’s goals via the restrictions of a particular style.

Taoist Yoga aspires to being physically and mentally present, formless and neutral. These are qualities of a calm and relaxed mind regardless of the physical effort of practice. 

·         Illustrate how to develop the structure and a whole-body frame to establish rock solid stability and set up for safe static or moving patterns.

·         Cultivate a Yin body state characterised by a general feeling of calm relaxed awareness.

·         Teach you how to practice organising and activating your fascial lines to build whole-body strength and power. 

·         Develop whole body connections like foot to core, hand to core, hand to foot and visa versa mix of connections. These whole-body connections direct force over a number of joints rather than localising stress in a single joint.

·         Help you to use your muscles in an intelligent whole-body way, minimise repetitive strain type injuries and reduce unhelpful stress and force on joints.

There is an intersection between Taoist somatic arts and yoga vinyasa

Kristine Weber and Chris Newell Interview, May 2021

Notes and reflections from a workshop I facilitated at the Origins Centre Aug 7 – Aug 10, 2022

https://www.circlework.training/events/setting-up-a-slow-yoga-practice

“Slowness of movement is the key to awareness, and awareness is the key to learning…. Slower movement leads to more subtle observation…so that more change is possible.” (Doidge 2016)

Doidge, N. (2016). The Brain's Way of Healing: Remarkable Discoveries and Recoveries from the Frontiers of Neuroplasticity. Penguin Life.

Slow yoga asana practice offers a compassionate avenue to access movement. 

Slow movement builds awareness and awareness is the key to change.  

Slow movement engages the parasympathetic nervous system.

Some of the ideas and movement we practiced included;

1)      Setting up for practice. What is your reference point for moving? Finding your centre.

Vertical bobbing, Horizontal abdominal breathing. Rocking.

1 Finding Your Center

2)      Setting up for practice. Vertical activation, back and side extension.

2 Setting Up For Practice

 3)      Leg activation and balance

3 Leg Activation and Balance

4 Vinyasa

Is the Pause more important that the pose?

This December we will be primarily looking at the bottom half of the body, stabilizing and strengthening our legs.  We will be working the fascial lines to establish a foot to core connection.

Learn a movement template to improve your two and single leg stances. Slow intentional movement is good for the nervous system.  This is a slow practice that aims to cultivate a calm relaxed nervous system as a consequence of developing a feeling for whole body integrity. 

Organise your structure to find stability, activate and add whole body biotensegrity type strength and then increase your range of control.

December 2022 is leg month at Circlework.training

Part of an online course by Exercise Medicine Australia.

8 Form Qi Gong for Health and Fitness Assessment 

July 20, 2023 The assessors made a particular comment about your assessments: 

 ‘This is truly an impressive effort and great work. A remarkable achievement!’ 

 Very well done, Chris! Congratulations! 

2.1 Outline major health and fitness benefits that can be gained…..

·         Improve an overall feeling better, enhanced quality of life, greater awareness generally        

 2.2 Outline the key techniques contained in this qigong program….

·         Abdominal breathing – this technique can help reduce stress and have a positive impact on mental health and overall well-being.

·         Stretching, including forward flexion back extension and lateral stretching. Qi gong stretches can help older adults improve their flexibility, balance, and range of motion, making it easier perform everyday activities and reduce the risk of falls.

·         Arm line extension, finger flicking and wrist rotation to improve joint mobilization.

·         Spinal rotation helps spinal disks to slide and glide and more freely increasing ROM.

·         Single leg weight transfer, single leg stand balancing. Many qi gong poses require the use of body weight and resistance, which can help older adults build strength and muscle tone, particularly in areas such as arms legs and core.

·         Relaxation and awareness training has a positive impact on mental health and overall well-being.

This has been an interesting and challenging qi gong set. 

I wanted to do this because I practice qi gong already and wanted the professional development associated with the learning experience.  I am a member of AUSactive and teach bodywork at a local community centre.

I feel I have captured the internals but also appreciate that I've got a long way to go to master these forms. My arms are moving in lots of different ways for example. I am confident that I could attend a class, follow along and keep up no problem.

Some of the choreography, e.g. #3&6 are particularly difficult. And the spiraling twists are a proprioceptive challenge. 

But....I have found a way that incorporates the general movement model I use when I practice, which includes the breath and feel I am well on my way.

Mulan full form

Mulan #1

Mulan #2

#3 Chest expansion, weight transfer and single leg stand

Chest expansion, weight transfer and single leg stand

Mulan #3

#3 Warm up chest expansion, weight transfer and single leg stand

Chest expansion, weight transfer and single leg balance

Mulan #3 side view

#4 Spinal rotation and lateral stretching

Mulan # 4

#4 Warm up, spinal rotation and lateral stretching

Spinal rotation and lateral stretching to warm up the lateral line

Mulan #4 warm up

Mulan #5

#5.1 Chest expansion and single leg stance

Mulan #5.1

Mulan 6

Mulan 6.1

7.0 Spinal rotation and single leg balance

Mulan 7

Mulan 7.1

Mulan #8 Stretching

I practice and teach a style of Hatha Yoga Vinyasa that uses a Qi Gong movement template based on the martial art of Zhong Xin Dao I Liq Chuan.

Qi Gong relies heavily on the cultural context of the Tao Te Ching and the concepts of balancing yin and yang energies and the nature of change.  These concepts are integral to practicing Kung Fu and provide a useful movement model that is compatible with practicing hatha yoga vinyasa.  

Taoism is based on balancing yin and yang energies. Knowing where your centre is helps us find neutral points, pivot points and balancing points while we move or stay still. Staying connected to our centres has many benefits including physical, mental and energetic, especially if we co-incidentally organise and activate our fascial system.

This art is about feeling - Underneath the choreography of Tai Chi Qi Gong movement are a set of internal feelings.

I am calling for yogis, and anyone really, to register your interest in attending one of these workshops. Once I get 8-10 names I'll start the process of setting a date and finding a venue that suits and then we'll have the workshop. This keeps it simpler for me and easier to manage overall. I hope you agree and take the time to register your interest.

If you are a studio owner and want something different on your playlist I can come to you. All I need is a group of interested participants. 

Blog

Feel the sensation of Absorb and Project in 3 planes

Silk Reeling Exercises- Eight Pieces of Brocade

Great for practicing outdoors!

Condense to the abdomen, expand from the lower back

Improve your under-standing!

Using neutral as a reference point

Founder of Subtle® Yoga

The Subtle Yoga Connection

Innercise vs Exercise

Qigong for Health and Fitness

Offering Hands

Practice for confined spaces

Activate your feet to your core, activate your core to your feet - stabilize - falls prevention

Australian Adult Pre Exercise Screening Tool

Activate and organise your asana/qi gong

Is the Pause more important that the pose?

Notes and reflections from a workshop I facilitated at the Origins Centre Aug 7 – Aug 10, 2022

Shibashi is a series of 18 energy-enhancing exercises

Fundamentals of how you feel

Style can have limitations

Saturday mornings during school term, 7:30

There is an intersection between Taoist somatic arts and yoga vinyasa

Hatha yoga vinyasa from a somatic Taoist perspective

Everyone Welcome

ILC embodies its philosophy in application

Expand your window of tolerance by cultivating interoception

Fascial activation

Empty everything out; hold fast to your stillness. (Tao Te Ching)