Yin and Yang now is mostly understood as Sun and Moon. A day consists of day time and night time. In nature, after the sun is sets, the moon rises. Practicing Yin yoga is to cultivate the Yin side of our selves, and it’s “a quiet practice”. Holding in the position, we can close our eyes, quietly listen to our body, listen to our breathing, and listen to the voice within our heart.
According to Paul Grilley, Yin yoga “is not just another brand name of yoga postures, but the expression of theories derived from Chinese medicine and Taoism.” And one of the leading figures of Taoism is Zhuang Zi.
Zhuang Zi (Zhuang Zhou) is known for his unconventional attitude towards death. He looks at life and death as a natural process like the sequence of the four seasons. Thus, when his beloved wife passed away, he was singing and hitting a drum instead of crying. When people question his behavior. He says, “To go about crying while she is in the abode of the universe would be for me to declare that I am ignorant of the laws of nature.” Lamenting death is like lamenting the season change from summer to autumn.
Zhuang Zi writes about his famous dream – The dream of a butterfly. One day, Zhuang Zhou was dreaming that he became a butterfly, flying freely and happily. When he woke up, he wondered if it’s the butterfly in his dream or he is in the butterfly’s dream. Of course, he didn’t contemplate too much about who was the dreamer. He knew if he was stuck in worldly material duality, he would be entangled in the web of his own mind. Zhuang Zi sees the duality but is not caught in it. Thus, the attitude he looks at life and death with is all about Qi (energy). And he tells us, “Birth is gathering of Qi, death is dissipating of Qi.” Human beings as well as the whole universe, are merely Qi and its form’s transformed.
The pose Reclined butterfly is similar to the pose Butterfly. However, changing the form from sitting to recline makes a difference. First, the reclined position takes the pressure off the lower back. Second, our chest is opened up and can create more space for breathing. Third, with props placed for support of a needed body part, such as a block under each knee, it becomes a restorative pose for rejuvenation.
Enjoy the practice!
Notes:
Paul Grilley, Yin Yoga: The Foundations of a Quiet Practice, DVD (Pranamaya, Inc., 1993)
Paul Grilley, Yin Yoga: Outline of a Quiet Practice (Ashland, Oregon, White Cloud Press, 2002)
Zhuang Zi (Beijing: Peaceful Press, 2004). 庄子，中国和平出版社
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Have you ever rolled over and over in bed but couldn’t fall asleep? There are three simple yogic techniques you can try to overcome insomnia: legs-up-the-wall, Bumblebee breath, and body scan. These techniques are easy to apply and don’t need special training. Even just doing one of the approaches, you will receive the benefits.
The first technique is called “legs-up-the-wall.” I learned this from Susi Hately, who has a BSc in Kinesiology and is a yoga therapist trainer. This inverted pose releases the back of my legs, and I receive a power nap from its relaxing effect.
As the name indicates, you need a wall as well as a place that you can lie on. Thus, finding an empty wall that you can put your legs on and a space on the floor is your initial step. You then lie on your back and let your heels rest on the wall, with legs extended and knees soft. Your pelvis doesn’t have to touch the wall; just locate it on the ground in your comfortable position. Now, place your arms by the side of your torso. After you settle down, stay in the position for 5–20 minutes. While you stay with your legs up, you can focus on normal breathing. To come out of the position, bend your knees and slide your legs to one side, and then come to the seated position.
While legs-up-the-wall is a physical method for getting a good rest, the Bumblebee breath uses sound vibration as a tool to clear your mind. It’s perfect for the days when you feel overwhelmed with information. The Bumblebee breath (Bhamari Pranayama) is making a humming sound (M-M-M) like the murmuring of bees when you exhale. First, lie in bed on your back. Bring awareness to your breathing, making the sound as you breathe out. Repeat until you feel the thoughts in your mind are being cleared. For a greater effect while making the Bumblebee breath, you can combine it with closing up the sense organs in the face (Shanmukhi mudra). With the help of the mudra, what we hear is the humming sound only, which clears thoughts quickly and is very helpful for insomnia. Here is the way to apply Shanmukhi mudra:
Block the sounds by closing your ears with your thumbs.
Use your index fingers and middle fingers to cover your eyes gently.
Put the ring fingers in the grooves of the nose and bring awareness to breathing.
Put the little fingers at the corner of your mouth.
If you already sleep late and don’t want to bother others with the Bumblebee breath noise, you can try the third technique, the body scan. The body scan is a powerful relaxation yoga method. You can scan either from the head down to the feet, or reverse from the feet up to the head, whatever feels right for you. Since it’s for better sleep, you start the body scan lying in bed and cover yourself well. Next, bring attention to one part of your body and say to yourself, “Relax.” For example, think about your feet, and ask your feet to relax. Go through the whole body with this process and repeat when needed.
Legs-up-the-wall, an inverted posture; Bumblebee breath, a sound vibration; and body scan, a relaxation. All three of these techniques are very helpful for sound sleep. You can use one of them or apply them all. Note that you not only apply these methods when you need to, but also implement them regularly. With consistent practice, you will continue to get a good sleep!
Notes:
Susi Hately Aldous, Advancing Your Yoga Practice: The Art of Slowing Down (Functional Synergy Press, 2008), 34.
B.K.S. Iyengar, Light on Yoga (London: Thorsons, 2001), 102, 378.
Swami Vishnu-devananda, The Complete Illustrated Book of Yoga (New York: Three Rivers Press, 1988), 199.
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In Chinese, luck and fate is Yun Qi. The word Yun Qi is actually the short form for Five Motions (Yun) and Six Qi (五運六氣), a doctrine from TCM.It tells us the relationship between human wellness and nature.
If we lived 2,000 years ago, it might be easier for us to understand TCM. Obviously at that time, nature had a strong impact on human beings. Living conditions and health conditions were all directly related to nature. In turn, humans had a broader and deeper connection with nature and were more sensitive to the changes of the natural environment, thus understanding the influence of nature differently than we do today.
To maintain wellness, the fundamental concept from TCM is: human beings are part of the whole universe and are always interacting. We need to know the laws of nature and harmonize with nature.
Everyday, when the sun rises at dawn, we start to see the light and gradually feel the warmth. During the day, the sun, the source of life, is dominant and we work; and at dusk, the sun goes down and becomes invisible and we rest. The change of pattern is clear, we just need to go with it! Slow down after dusk and sleep well at night.
Maintaining wellness element 1: Proper rest, harmonize with nature. Sleep no later than 11pm, especially in winter.
The Chinese Five elements are: wood, fire, earth, metal and water, they are elements that can be seen with our eyes. The Five elements are always interacting. For example, sun (fire element) warms up the earth, from earth plants (wood element) grow. Water moisturizes earth and metal comes out from rock (earth element). Similarly, different parts of the body associate with the Five elements and always influence each other.
Food is the foundation of wellness. Different colours and different tastes balance the Five elements and help balance functions of the body. This brings not only physical but emotional wellness.
Maintaining wellness element 2: Balancing diet. Eat a variety of food.
Five Motions are changes on the Earth as time changes: wood motion, fire motion, earth motion, metal motion and water motion. We can see the change.
Six Qi are the factors that can cause the change of atmosphere (Qi): wind, summer-heat, dampness, dryness, cold and fire. We can sense the change.
In China, when the wind direction changes from north to south-east, weather is getting warmer and indicates spring is coming. Every year, we see the rhythmic change of nature.
Because it is impossible to eliminate all the pathogens, instead of eliminating pathogens to prevent diseases, TCM focuses on how to improve and balance body function. So Daoyin, a form of dance-like physical exercise that predates Qigong, is a suggested practice in TCM for those who eat various kinds of food and do not need to do much work to let the energy (Qi) flow.
Keep in mind exercising is not just vigorous movement that consumes energy, our body also needs quiet nurturing to retain vitality. To balance the Five motions, exercise should include motions like relaxation, meditation and breathing exercise, to coordinate our body’s needs.
Enjoy the Breathing Exercise
Maintaining wellness element 3: Regular exercise, retain vitality.
Each year, the routine change of nature is the same. However, in a longer time period, we will see irregularities of climates. For example, summer this year might be much hotter than last year, or the amount of snow in one year is much more than usual. To understand the rhythmic change of nature on a large-scale, ancient Chinese observed the “moving stars”, the five planets that can be seen with the naked eye. These planets appear to move against the background of stars, and some take longer to complete a cycle around the sun. For example, Jupiter takes around 12 years and Saturn takes around 29 years.
The motion of planets can indicate the change of time and cosmic energy flow in space, which was believed to be one of the causes of abnormal climate. The concept of Five Motion (Yun) was applied to present a 5-year change of time. Accordingly, Six Qi was applied to present a 6-year charge of cosmic energy flow. Together, Yun Qi influences our life and it has a 30-year cycle.
Nowadays, with highly developed technology, we either do not notice or do not care about the influence of nature. Human activities have such a strong impact on nature and have even become the main cause of climate change, and we see more extreme weather. Our actions cause suffering for not only ourselves but all beings on Earth.
Climate change or Yun Qi, convey the same message: human beings and the universe are affecting each other and form an organic whole. Yun Qi reminds us to maintain wellness through a holistic view and live in awe of nature.
A Chinese proverb says,
“Good deeds might not bring good luck, but misfortune is gone; an evil act might not bring disaster, but fortune is gone.”
Our motions, our deeds not only affect the climate in an unnoticed way, but also subtly affect our mental and spiritual wellness. So, integrating virtue (德) cultivation is a part of maintaining wellness. There are five virtues that are associated with the Five elements.
Wood virtue
Fire virtue
Earth virtue
Metal virtue
Water virtue
Kind
Polite
Reliable
Righteous
Intelligent
Technology cannot solve problems of ignorance. Neglecting cause and effect and thinking about only human convenience and enjoyment can bring extreme weather, natural disasters and extreme weather causing not only disease but even threatens our lives. Yun Qi takes 30 years to complete one cycle. It takes time to see the effect of our activities.
The first step in cultivating virtue is to be kind to the environment, it’s the foundation of our life. Hope the generations to come don’t have to worry about the future of Earth and the fate (Yun Qi) of human beings because of our short-sightedness.
Everything is interconnected. We are the ones that take responsibility for our own well-being. Virtues can guard us with complete wellness for a long time.
Maintaining wellness element 4: Cultivate virtues, be in awe of nature and look beyond physical wellness.
To enjoy the time, we need to know about time. Not the time from a clock or number from a device, but the actual time.
As the sun rises and descends, time passes day after day; as nature changes from wood-motion to water-motion, time passes year after year. As time passes, we age. Time is present in motion and governs our life. Motion (Yun) is about change, the change of time, the change in space. The secret of happiness lies in finding the stillness of time.
We know that when two objects are moving at the same speed, they are relatively still. For example, now, we know the Earth is rotating all the time, but we don’t feel the motion because we are moving together with Earth at the same speed constantly. It’s possible to find stillness in motion. Time is always with us, we just need to synergize our mind to the time. Be with the moment, be present. Enjoy the stillness motion, enjoy the motionlessness of time.
No matter what changes, one thing hasn’t changed: we live on Earth. Being the residents of the Earth, through the atmosphere (Qi), through breath (Qi), we exchange energy (Qi) with nature. Nature stores rejuvenating and healing energy. We should spend time watching the flow of clouds, listening to the birds singing, smelling the fragrance from flowers and feeling the breeze on our faces. Flowing with the ultimate omnipresent Qi – Yun Qi leads to wellbeing.
Maintaining wellness element 5: Enjoy the time, connect with nature.
Being well is the greatest luck (Yun Qi). May we all have good luck.
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Knowing about Qi helps us understand Qigong. Originally, Qi meant cloud mist, and from observing the changes in clouds, weather could be understood and predicted. In ancient times, nature was dominant; people’s lives and health were strongly influenced by nature; in turn, ancient people needed to observe natural phenomena closely. Qi is later referred to as “atmosphere” or “air,” the element that sustains our life. And Daoyin, which means guiding the Qi to achieve harmony and exercising to soften the body, was developed in ancient China to improve health. Danyin is a form of dance-like exercise that predates Qigong. Aiming to prevent disease and prolong life, Health Qigong has evolved from Daoyin. And Qi is further understood as breath, energy, and strength.
Weather affects every individual’s daily life. In Chinese, weather is called “sky Qi.” Some might think that ancient people were affected a lot by nature, but nowadays with highly developed medical technology, nature doesn’t influence us that much. If you heard the news of the 2022 heat waves and over a thousand people died in Europe due to the high temperatures, you might have a different opinion. We are all influenced by the weather (sky Qi), especially nowadays when extremely severe weather appears more and more because of climate change. Furthermore, studies suggest that weather affects pain, and there is a statistical correlation between atmospheric pressure and suicidal behavior. Health Qigong, the art of cultivating Qi, helps prevent disease by balancing and harmonizing the Qi in our bodies and the Qi outside.
Health Qigong, integrated with Traditional Chinese Medicine (TCM) principles, is known as a traditional exercise that combines physical movement, breathing, and mental conditioning. Correspondence with nature is a big part of the TCM concept, and Five Animals Play (Wu Qin Xi), a physical exercise that imitates the movements of animals, naturally leads us to connect with nature for well-being. A type of Health Qigong, Five Animals Play was developed by an outstanding physician named Hua Tuo around 1,800 years ago. This exercise imitates the motions of five different animals: tiger, deer, bear, monkey, and crane. Each animal has two plays, which brings a total of ten plays. Five Animals Play invites us to learn from animals and live in harmony with nature to maintain health.
Qi, the air and energy, permeates everywhere; and Qi, the breath, connects us with the environment every moment. Compared to indoors, a natural environment gives us a different energy. Ideally, we practice Qigong in a place with fresh air, such as in the mountains, in parks, or by a river. Five Animals Play is all done standing with no props needed to assist. It’s so convenient that we can stop while walking or hiking and practice Qigong anytime! When practicing indoors, make sure the place has good air circulation.
Qi is omnipresent. We exchange energy (Qi) with nature via the atmosphere (Qi) and our breath (Qi). Nature holds energy that is both renewing and healing. Five Animals Play, a nature-friendly healthcare approach, increases bodily coordination and balance as well as the flow of Qi. Let us engage in Five Animals Play, connect with nature, dance with the ever-present Qi, and stay healthy.
Notes:
Xinhua Great Dictionary (Beijing:The Commercial Press, 2005).
Health Qigong Management Centre of General Administration of Sport of China, Health Qigong – Wu Qin Xi (Beijing: People’s Sports Publishing House, 2005).
VCD, Health Qigong – Wu Qin Xi (Beijing: Beijing Sport University Audio & Video Press).
Viewed from Earth, the sun rises and sets. As the sun moves, day changes to night. From the apparent sun’s movement, the shining sun manifests on Earth as two appearances: Yin and Yang.
Yang: daytime, the sun is visible.
Yin: nighttime, the sun is invisible.
Like the sun dominating life on Earth, the heart is the monarch of the body. Be aware that the Chinese character “heart (Xin)” not only refers to the physical organ heart but also refers to the mind. And the health of the heart cannot be achieved by (Yang) physical cardio exercise alone but also needs the (Yin) stillness of the mind. Anyone who has had the experience of being sleepless at night will know the importance of quieting the mind. Yin yoga practice helps us explore ways to settle down and be calm.
As we know, instead of the sun’s movement, day and night are caused by the Earth rotating on its axis. Similarly, we cannot expect the restless mind to naturally settle down by itself. The heart-mind (Xin) corresponds to the element fire and has the characteristic of being upward and flickering like the fire. We, ourselves, need to do the initial work to calm down. Yin yoga is practiced without noticeable movement, but it’s not necessarily passive. During a long holding pose, we guide our mind to our chosen direction—to settle down. It’s a proactive process, even though it’s invisible to others.
One way to quiet the mind is through mindfulness breathing, which we have mentioned in Yin Yoga: What we can do while holding the pose. Besides mindfulness breathing, we can also practice loving-kindness (Metta), an ideal exercise for both the heart and mind. The practice of loving-kindness is simple: reciting Metta verses in mind, putting the whole heart into the verses. The following verses are from Biff Mithoefer The Yin Yoga Kit: The Practice of Quiet Power, my favourite verses.
May I be free of fear and harm May I be happy just the way I am May I be at peace with whatever comes And may I learn to live gently in the softness of my own heart.
May all my family be free of fear and harm May they be happy just as they are May they be at peace with whatever comes
And may they live gently in the softness of their own hearts.
May all beings be free of fear and harm May we be happy just as the way we are May we all be peace with whatever comes And may we all live gently in the softness of our own hearts.
A complete day consists of both daytime (Yang) and nighttime (Yin). A whole healthy heart includes a strong physical heart that is active (Yang) and a trained mind that is capable of quiet (Yin). Cultivate the wholeness of the heart, for a vibrant day and a restful night!
Note:
Biff Mithoefer,The Yin Yoga Kit: The Practice of Quiet Power (Rochester: Healing Arts Press, 2006), p77 -78.
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It was early August. The sun was shining, the scenery was great; after three years of travel restrictions, we were at last on vacation in the west of Canada. However, a couple days later, following a hot and spicy Indian cuisine dinner, I was awake in the middle of the night in pain due to my tooth. The same tooth that bothered me just before COVID-19. And at that time, when I went to see the dentist because of the toothache, the dentist told me that the tooth needed to be pulled. Nothing would work except pulling the tooth. Even though I didn’t doubt his professional advice, I had my own decision-I wouldn’t pull the tooth! Since then, the fight to save my troubled tooth began.
The first step was daily care. I changed my toothpaste to Sensodyne. In addition to using Sensodyne in the morning and evening, I use salty water to rinse my mouth after lunch. It works! My toothache hasn’t bothered me for a long time. Even when it did give me pain one time, I used ginger and the toothache went away very quickly. The condition of the teeth was so good that I almost forgot that I had a tooth that was supposed to be pulled, until in the middle of the night, in the middle of vacation.
I couldn’t eat, and even though I didn’t eat anything, the aching was there. I bought a piece of ginger to sedate the pain. It helped when I had ginger in my mouth. I knew this time it was a serious toothache. Maybe I ate too much sugar in the summer, maybe I had too much sun, or maybe it was the full moon. I had to find some solutions to cure it. Otherwise, if I went to see the dentist, pulling my tooth would be his only solution.
With the help of ginger and medicine (Orajel) bought from the pharmacy, I survived the vacation. Just one day after coming home, I got a fever and tested positive for COVID. The toothache was still bothering me. I almost gave up the fight to keep my tooth and was thinking of seeing the dentist. But since I had COVID, I wasn’t able to go anywhere. I had no choice but to take care of myself! Based on my understanding, the cause of my tooth is the heat, or the rising fire (Shang Huo in Chinese). If I could bring the fire down, the toothache should go away. I used many approaches to bring the fire down.
First of all, I needed medicine when the toothache really bothered me; a medicine that not only acts as a pain killer but also a cure. In my cupboard, I found Watermelon Frost, a traditional Chinese medicine used to clear heat toxins and alleviate pain. I also used ice outside my mouth as I could only use Watermelon Frost a maximum of five times a day.
At the same time, I used home remedies to reduce the heat in my body. In the morning before breakfast, I would drink some salty water (around 3 mouthfuls), and I had plain rice porridge for breakfast, which would settle the fire. Further with regards to diet control, I cut out all sweet foods and ate more foods that are considered to have cool characteristics according to traditional Chinese medicine (TCM), such as watermelon and bitter melon.
In addition to medicine and food therapy, I pressed the He Gu acupressure point (LI4), which aids in the elimination of heat and the relief of pain. One week later, when I was allowed to go out to see the dentist, I didn’t need to anymore.
Two months after this severe toothache, I am eating normally. The fight to keep my tooth was tough, and I don’t know how long the fight will continue. Self-care is not easy, nevertheless, the reward is satisfying: I still have my tooth that the dentist wanted to pull!
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The first movement of Eight Brocades is “Hold up the sky with two hands to manage the Triple Burner.” The Triple Burner (Sanjiao) is a unique concept in Traditional Chinese Medicine (TCM), and it expresses the holistic idea of TCM. We know that the heart is important, and we know that the lungs, the kidneys, the spleen, and the liver are important. However, rather than look at an individual organ only, TCM looks at the relationships between organs and functional coordination. A disease is not always caused by a virus; it can also be caused by organ disharmony. The Triple Burner (Sanjiao) refers to the space inside the trunk of our body and relates to the ten internal organs, which are the liver, heart, spleen, lungs, kidneys, gallbladder, small intestine, stomach, large intestine, and urinary bladder.
TCM regards the human body as a micro universe, and understanding nature helps to understand the Triple Burner (Sanjiao). For example, in space, the planets in the solar system are independent as well as interacting with each other through the invisible force of gravity, and the sun is the main factor of influence. Similarly, inside the space of our body trunk, the internal organs are independent as well as interacting with each other through the invisible Qi, and San Jiao plays an integrative role in transporting the vital energy (Yang Qi) in our entire body and making the ten internal organs function as a holistic organ.
Besides comprehending San Jiao through the fundamental interaction in space, even though the ten organ names are the same as Western medical organs, they are more than just an anatomical feature. For example, the heart not only pumps blood but also relates to joy. Thus, to maintain the wellness of the heart, cardio exercise is not enough; we also need to know how to take care of our moods. The movement of managing the Triple Burner combines the mind, Qi, and body in a content state, allowing the internal organs to collaborate with one another.
The movements for managing the Triple Burner are straightforward: arms up over the head and down to the sides. At the same time, we breathe in when our arms are up and breathe out when our arms are down. In addition to synchronizing the breathing and arm motions, the legs also follow the arms: straight legs with arms up, softened knees with arms down. The legs are stable yet supple.
After becoming familiar with the movement, we can practice in more detail: While the arms are up, concentrate on creating space between the arms and opening the trunk of the body. Power up through the base of the palm. While moving down, drop the elbows and sink the shoulders as well as the hips. Always keep the upper body centred. Furthermore, be aware that the Eight Brocades is not merely physical movement. As a big house filled with stuff does not necessarily have space, a big, sturdy body does not mean it has space inside for Qi to flow. A whole heart, which includes a light, relaxed mood, and an open mind can provide the space for the vital energy (Yang Qi) to flow smoothly.
We need space to rejuvenate. Begin with generating a space inside, then support the vast sky with two hands and manage Sanjiao, our energizer!
Notes:
Health Qigong Management Centre of General Administration of Sport of China, Health Qigong – Ba Duan Jin (Beijing: People’s Sports Publishing House, 2005).
VCD, Health Qigong – Ba Duan Jin (Beijing: Beijing Sport University Audio & Video Press).
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The first movement of the Eight Brocades is “Hold up the sky with two hands to manage the Triple Burner,” with arms moving up and down. The second movement, “Draw the bow left and right like shooting a buzzard,” is arms extended to the left and right. Left and right are known as “the routes of Yin and Yang.” The ancient Chinese usually mark east on the left and west on the right while facing south. Thus, from the Earth, during daytime (Yang), the sun appears to be moving from east to west, to the right. Since the sun cycles back every day, logically, during nighttime (Yin), the sun moves from west to east, to the left. However, if the ancient Chinese limit their perspective to a two-dimensional surface or Earth-centred view of the universe, then the wisdom of Yin and Yang would not have had the vitality to last for thousands of years. In fact, Yin Yang is about the changes in space as time moves on.
As time passes, day gives way to night. As time passes, seasons change, and phenomena in nature change. At the same time, the rhythmic cycle remains during times of constant change. It can be a daily day and night cycle, a yearly season’s cycle, or a 12-year cycle of Jupiter’s revolution. Therefore, a Chinese proverb says, “Nature moves in cycles” (Tian Dao Xun Huan). Following the principles of nature, we move in a circular and coherent manner when we practice the Eight Brocades. Also, before practice, we hold the space in front of our bodies with palms facing up and the arms rounded like a circle. Furthermore, while drawing the bow left and right, one arm extends to the side, but the arm is not straight like a line. Instead, the extended arm has a little curve with elbow soft. In addition to rounding the arm, the legs stand in Horse stance (Mabu) like an arched bridge, supporting us as we move from side to side with stability.
While practicing the Eight Brocades with circular and coherent movement, keep the Tao (Dao) in mind! The Book of Changes says, “One Yin and one Yang are called Tao.” While nature moves in circles, Yin transforms into Yang, and Yang transforms into Yin. This indicates that a favourable circumstance (Yang) can become an unfavourable circumstance (Yin) as time passes, or vice versa. One who understands the Tao (Dao) in space, a four-dimensional space that includes time, will act in moderation—not with conceit or arrogance when things go well and not with anger or depression when things go wrong. Because as time flows silently, things will change. Cultivate an even mind with “Draw the bow left and right like shooting a buzzard”!
Everyone can practice the Eight Brocades. What is required is dedicated time and regular practice. Like shooting a flying buzzard, strong arms and steady legs are not enough; the only way to successfully shoot the fast-moving target in the sky is to spend time practicing and constantly strive for holistic health. A fun fact is that in ancient China, Qi was also a time measurement unit, and one Qi was 15 days. The Eight Brocades Health Qigong assists us in understanding Qi, the energy and time in space, and allowing Qi to flow smoothly in our bodies and around us for well-being.
Create a space of rejuvenation with “Hold up the sky with two hands to manage the Triple Burner” and spend time piercing through the space with “Draw the bow left and right like shooting a buzzard”! The time will come for us to see the results of our practice.
Notes:
“Left and right are the routes of Yin and Yang.” Yellow Emperor’s Canon of Medicine: Plain Conversation [黃帝內經:素問], chapter 5, The manifestation of Yin and Yang [陰陽應象大論].
“Five days is called one Hou, three Hou is called one Qi, six Qi is called one Shi, four Shi is called Sui.”「五日謂之候，三候謂之氣，六氣謂之時，四時謂之歲」Yellow Emperor’s Canon of Medicine: Plain Conversation [黃帝內經:素問], chapter 9, The Cycles of Nature and the Manifestations of the Viscera [六節髒象論].
Health Qigong Management Centre of General Administration of Sport of China, Health Qigong – Ba Duan Jin (Beijing: People’s Sports Publishing House, 2005).
VCD, Health Qigong – Ba Duan Jin (Beijing: Beijing Sport University Audio & Video Press).
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The concept of the Five Elements is as important as Yin and Yang in Chinese culture, especially in traditional Chinese medicine (TCM). The five tangible elements are: wood, fire, earth, metal, and water. Our ten internal organs are related to these five elements, and their correspondences are as follows:
The five elements have two basic interactions: generating and restraining. The generating interaction is helpful or causes something to happen. For example, metal is produced from a mine inside the earth; thus, the earth generates metal. The restraining interaction is holding back or restricting. For example, water can be held by an earth-made dam. Thus, earth restrains water.
Generating and restraining interactions cannot be separated. We can see that inside the generating circle is the restraining pentacle, and inside the restraining circle is the generating pentacle.
If we look at the generating interaction as Yang and the restraining interaction as Yin, then we can see inside of Yin is Yang and inside of Yang is Yin. The interactions of all things in nature are mutually generating and restraining, and Yin and Yang need to be balanced.
The internal organs are related to five elements, and they also have generating and restraining interactions. For example, when the liver is functioning well, the heart will work well; when the heart functions well, the spleen will work well, so on and so forth. All internal organs are interdependent. Health conditions are not only affected by exercise but also by sleep, food, and our mood. For example, if one doesn’t eat well or is always worried too much, which will affect the spleen’s function, then all the internal organs will be affected.
The spleen and stomach, which are related to the earth element, are considered in traditional Chinese medicine (TCM) as the foundation of one’s acquired health. We can nourish our health by balancing our diet as well as practicing Qigong Eight Brocades, which is beneficial for the spleen and stomach. The third movement of the Eight Brocades is “Lift one arm to tone the spleen and stomach.” In this movement, we raise one arm and push up through the palm heel; we put the other hand by the side of the hip and press down also through the palm heel. By pushing and pressing the palm heels, we create the internal force between the two diagonal hands. These internal forces help to tone the spleen and stomach inside. The outside movement is simple—just an alternative arm up and down. However, by creating internal force, we will receive the desired result.
Qigong needs to be considered as an internal art, and practicing it requires our full attention and should be repeated a number of times. Cultivate the internal work while moving in the simple movement, and we can let the vital energy (Qi) flow smoothly in our body. The harmonious interaction of Yin and Yang, and the harmonious interaction of ten internal organs form our healthy, holistic body.
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According to traditional Chinese medicine, the heart is regarded as the king of all internal organs and is related to the element fire. Fire gives us heat and warmth and makes us feel energetic. However, being fired up all the time can be a problem, especially when we want to rest and sleep. Thus, when the fire element in our body is too strong, we need to remove it. Water can extinguish a fire. But this heart-fire cannot be removed by simply drinking water. In fact, it relies on the function of the kidneys, which are related to the water element. Therefore, removing heart-fire is about harmonizing functions between the kidneys and the heart.
“Shake the head and swing the tail to remove heart-fire” is the fifth movement of the Eight Brocades Qigong. To practice this movement, we stand in Horse stance (Mabu). Inhaling, we turn our head and pelvis to one side in the same direction. At the same time, tighten the buttocks, stabilize the knees, and grab the ground with all ten toes. Exhaling, head and pelvis turn back to centre, muscles relaxed. Then, repeat this “shake the head and swing the tail” movement on the other side.
The movement is only one component of removing heart-fire. Breathing is another component. Breathing plays an essential role in Qigong practice, and reverse abdominal breathing is a main method of Qigong breathing. For this breathing method, practitioners contract the abdominal as well as the anus muscles when they inhale. Also, the tongue touches the roof of the mouth. While exhaling, the practitioner releases the contraction of muscles and lets the tongue down. This breathing method can activate the energy (Qi) of the kidneys, which is associated with the water element, and helps to bring down heart-fire.
In nature, fire naturally goes up and water naturally flows down. However, in a harmonized and vital body, it will be reversed: heart-fire goes down like sunlight shining down, and kidney-water goes up like a bubbling spring. Integrating reverse abdominal breathing with the movement “shake the head and swing the tail” leads us to reversing the natural energy flow of heart-fire and kidney-water and maintaining the vitality in our body.
Even though the heart is regarded as the king of all internal organs, maintaining wellbeing is not about which organ is more important. It’s about harmonizing, harmonizing opposite elements, and maintaining body vitality that comes from the fire element. Our Qigong practice is to develop this harmonization.
Reference:
Niu Ai-Jun, The Wisdom of the Eight Brocades for Wellness[牛爱军：八段锦的养生智慧] (Beijing: People’s Sports Publishing House, 2022).
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