Best exercises: What is baduanjin, the ancient Chinese exercise going viral?

Best exercises: The gentle, low-impact nature of baduanjin makes them suitable for people of all ages and fitness levels (Image: Canva)

Baduanjin, an ancient form of Chinese exercise, has captivated enthusiasts of traditional wellness practices for centuries. Literally translated as "Eight pieces of brocade'' or "Eight silk movements," baduanjin is a series of eight dynamic postures designed to improve physical health and mental well-being. Rooted in the principles of Traditional Chinese Medicine (TCM) and Qi Gong, baduanjin offers a holistic approach to fitness that balances the body, mind, and spirit.

Historical significance of baduanjin

The origins of baduanjin can be traced back to the Song Dynasty (960-1279 AD). It was initially developed as a method for military training, aimed at enhancing the physical capabilities and endurance of soldiers. Over time, the exercise evolved from its martial roots into a popular health regimen embraced by the general populace. Its continued practice throughout centuries is a testament to its effectiveness and cultural significance.

Benefits of practising baduanjin

Regular practice of Baduanjin offers numerous health benefits. The gentle, low-impact nature of the exercises makes them suitable for people of all ages and fitness levels. The stretching and dynamic movements enhance joint flexibility and improve overall balance, reducing the risk of falls and injuries. Baduanjin promotes blood flow and oxygenation of tissues, which is vital for maintaining healthy organs and muscles. The meditative aspects of baduanjin also help in calming the mind, reducing anxiety, and improving mental clarity.

By regulating the flow of Qi and harmonising the functions of internal organs, it even strengthens the immune system and enhances the body’s natural defence mechanisms. Additionally, baduanjin addresses both physical and mental health, fostering a sense of overall well-being and harmony.

Baduanjin is deeply interwoven with the concept of Qi, the life force or vital energy that flows through the body. According to TCM, the smooth flow of Qi is essential for maintaining health and preventing disease. Baduanjin exercises are designed to regulate and enhance the flow of Qi, thereby promoting overall well-being.

The eight movements of baduanjin

Baduanjin consists of eight distinct exercises, each targeting different aspects of physical and mental health. These movements are characterised by their smooth, flowing motions, which are easy to learn and perform.

Here's a closer look at each of the eight pieces:

Two Hands Hold Up the Heavens: This movement involves raising the arms above the head with palms facing upward. It stretches the torso and arms, promoting the flow of Qi through the Triple Burner meridian, which governs metabolic processes and internal organ function.

Drawing the Bow to Shoot the Hawk: Mimicking the action of drawing a bow, this exercise strengthens the muscles of the upper body and improves balance. It targets the liver and spleen meridians, enhancing digestive and immune functions.

Separate Heaven and Earth: With one hand reaching up and the other pressing down, this movement stretches the spine and improves flexibility. It harmonises the function of the stomach and spleen, aiding in digestion and nutrient absorption.

Wise Owl Gazes Backwards: This exercise involves gently turning the head to look behind, promoting flexibility in the neck and shoulders. It helps in relieving stress and tension, benefiting the nervous system.

Sway the Head and Shake the Tail: A dynamic movement that involves bending forward and swaying the body, it aids in detoxifying the internal organs and improving the function of the kidneys and bladder.

Two Hands Hold the Feet to Strengthen the Kidneys: This involves bending forward to touch the feet, which stretches the spine and hamstrings. It targets the kidneys, enhancing energy levels and overall vitality.

Clench the Fists and Glare Fiercely: This movement mimics the action of clenching fists and glaring, strengthening the muscles and improving circulation. It boosts cardiovascular health and enhances mental focus.

Bouncing on the Toes: The final movement involves gently bouncing on the toes, which stimulates the meridians in the feet and promotes overall circulation. It is believed to enhance longevity and invigorate the body.