Ba Duann Gin Qigong Action 1: Step by Step Instruction (Video Inside)
Qigong exercises are well known to be relaxation exercises that can give you several health benefits. Ba Duann Gin (some may spell it as Baduanjin) is one of these qigong exercises. It is also considered as one of the best lower back pain exercises and stretches. Below is a Ba Duann Gin / Baduanjin Video Action 1 (step by step instruction).
If you want a FREE download of this Ba Duann Gin Action 1 Step by step instructional manual in PDF form. You can download it here: http://RelaxationExercisesProgram.com
ACTION 1: Pressing the Heaven with Two Hands
The first Action of Ba Duann Gin regulates the Triple Warmers; works upper back, neck and shoulders.
CAUTION: People with high blood pressure should make a decision with their physician regarding of the exercises that suit them. Some bent-over exercises and any strong inhales are usually not taught to people with high blood pressure.
The steps are as follows:
1. Stand with your feet parallel and your hands to the sides of your legs.
2. Circle your left foot to your left side.
3. Inhale to your Qi spot, below your belly button, with the tip of your tongue touching the roof of your mouth.
4. Slowly raise both hands to your stomach with your palms facing up and your fingers and thumbs closed together (no space between fingers and thumb).
5. Once your hands reach your chest level, fingertips facing each other and your palms facing your body, exhale slowly from your throat to your nose (referred to as the Ujai breath,) with the tip of your tongue pressed behind on the upper front teeth.
6. Intertwine your hands together and continue to raise both hands above your head without bending your arms and wrists, turning your palms away from you, facing up; at the same time, lifting your heels slightly off the ground. This is called “Double hands holding up the heavens. *It is important to stretch the lower, middle and upper torso, as well as lifting the heels (as lifting aids the intention of pushing upward).
7. Pause for six seconds with your fingers interlaced. Gaze upward to see your hands with your eyes only. This stimulates your triple burner in the solar plexus area, the pituitary gland acupuncture point located slightly below the level of the eyebrow on the bridge of the nose. Do not tip your head upward. You should feel tingling in your palms, as well as in between the eyebrows. Inhale to your Qi point.
8. Lower your right hand that is intertwined and separate your fingers, which are pointing towards each other, down to your chest with the palm turned to your body. Slowly exhale through your nose down to your pelvic diaphragm while continuing to lower your hands to the sides of your body, while lowering your heels down to the ground.
9. Go to a slight squat and return your left foot back to the position stance then straightens up your body.
10. Continue the routine twice (though ideally, all of these actions should be repeated up to 48 times).
Health Benefits of Ba Duann Gin Qigong Action 1
- Deep soft breathing helps lower your heartbeat and blood pressure.
- Stretching helps contribute to the relaxation of stiff and tense muscles.
- Standing up straight helps realign back muscles and the spine.
- Chinese healers believe that exercise helps regulate and improve the heart, lungs, stomach, liver and the spleen.
- Stimulates the internal organs in the upper trunk area.
- The Triple Warmer or Triple Burner refers to the heart, lungs and stomach.
- A clear and peaceful mind also reduces negative stress on the body.
- Shoulders and triceps are exercised a little.
- Bending the knees exercises the front thighs.
Nice to Know about Ba Duann Gin Qigong Action 1
- It is best to stand quietly for a while so that you can keep your mind quiet.
- This action involves the Triple Burner acupuncture meridian that is above the diaphragm, between the diaphragm and navel, and between the navel and groin.
- Stretching of the abdominal region aids in regulating Qi for (1) respiration, (2) digestion, (3) elimination and also strengthens your back.
- When lifting your arms above your head, do not stretch beyond your pain threshold level. Over stretching the muscles of your trunk may stimulate active trigger points that produce referred pain and lactic acid.
- When you let your arms down, the muscles loosen and relax and the Qi can circulate freely. By slightly lifting your heels, this generates a Qi pushing up. This straightens your waist.
To get the Complete Exercise Program or to continue Ba Duann Gin actions 1-8 then visit: http://RelaxationExercisesProgram.com
