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Daoist tradition attributes the Ba Duan Jin qigong to Chong Li Quan, one of the Eight Immortals of Chinese folk lore. I used The Way of Qigong by Kenneth S. Cohen as a reference for this article, with my own diagrams. This book comes highly recommended. I chose this qigong as Chong Li Quan is portrayed in Chinese artwork as a bald-headed, pot-bellied man with a long white beard, so if he were around today he would immediately fill most of the criteria for being a major player in the Zhong Ding ranks. The figures show the position in which each stage begins. The arrows denote how to proceed from the position shown. Please let me know if you find it easy or hard to follow.

1) Two Hands Reach Skyward to Balance the Triple Burner - This exercise gently stretches the body and balances the metabolism of the upper, middle and lower body.

1  -  1

  • Feet shoulder width apart.
  • Interlock fingers at the dantien.
  • Inhale.
  • Circle your arms overhead.
  • Stretch upward with your palms facing down.
  • Rise up onto your toes as you stretch.
    •

1  -  2

  • Exhale.
  • Drop your hands to rest on the crown of your head.
  • Feet rest flat on the ground.
  • Pause for a moment.
    •

1  -  3

  • Inhale
  • Stretch upward with your palms facing up.
  • Rise up onto your toes as you stretch.
    •

1  -  4

  • Exhale.
  • As you drop your hands, turn them over so your palms face down.
  • Rest your hands on the crown of your head.
  • Feet rest flat on the ground.
  • Pause for a moment.
  • Repeat with palms alternating in direction.

2) Open the Bow as Though Shooting the Buzzard- This exercise opens the chest as the arms extend and closes it as they return, stimulating and strengthening the lungs.

2  -  1

  • Begin in horse stance. Sink as low as is possible without straining the knees, letting them collapse inward or injuring them.
  • Make fists with both hands and hold them at chest height with the backs of your hands touching.
  • Begin inhaling.
    •

2  -  2

  • Rotate the left elbow up so the arm is parallel to the ground and the left fist is near the shoulder.
  • At the same time extend the right arm out to your right and make the Buddha's hand (see diagram below) so the right palm is facing outward.
  • As you extend your arm, the eyes and head follow the extended hand.
  • Cease inhaling (not permanently).
  • As you exhale, return to the first position.
  • Repeat to the other side.
    •

A D D I T I O N A L

  • The Buddah's Hand. Flex the wrist upward and bend the last three fingers in toward the palm leaving only the index finger and thumb extended.
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