New 'Safer' Standardised Form
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Pa Tuan Chin
("Ba Duan Jin")

Qigong in exercise has been recorded in Chinese history through the Spring and Autumn and the Warring States Periods (770-221 B.C.) around the time when the Tao Yin (“daoyin”) exercises were developed for health promotion. Later the famous doctor and medical scientist, Hua Tuo wrote, “ The human body requires constant exercises....regular exercise aids digestion, stimulates the circulation and helps the body to resist diseases.” Wei Fa Qigong”, or “external method energy training” - moving exercise - became ever more popular and the set Wu Hsing Hsi (“wuqinxi”) or Five Animal Play was developed by Dr. Hua. His devoted disciple Mr. Fan, is reputed to live to over 100 and another follower, Mr. Wu, was said to have good hearing, strong teeth and good eyesight when he was past his 80th birthday.

It was during the Song Dynasty (960-1279) that many other qigong routines were developed, among these one of the most profoundly effective, Pa Tuan Chin (“baduanjin”), which is rumoured to have been developed by a Chinese General to keep his troops fit and more supple. Although we tend to generalise and classify the baduanjin as “qigong” it is considered by most Chinese to be a set of excellent general exercises for health and fitness. It can be practised as a compliment for any sport or regime, including T’ai Chi Ch’uan (“taijiquan”) or Ch’uan-shu (“quanshu”) - Art of the Fist.

Ba Duan literally translates as “Eight Sections” whilst Jin means “Brocade”. The name can also be translated as Eight Strands of Silk Brocade, or Eight Pieces of Brocade, et cetera. There have appeared many variations since its original appearance. Some have been developed in the past without knowledge of safe exercise. Of the thirteen plus variations discovered by the author, most contained techniques which when practised by unfit people may cause injury. Even some fit people may suffer from spinal wearing , trapped nerves, dislocation or other bone, ligament and or nerve problems. New medical information is constantly coming to light and must not be ignored. I am not saying that all versions are unsafe, but, like many forms of Quanshu or Taijiquan nowadays, there are many which were born of whim and designed by someone who may have built in, unwittingly, a few errors due to lack of knowledge. This is the way of progress and we have to learn by our own or other’s mistakes. Only one modern Chinese version, by Associate Professor Zhuo Da-hong of Zhongshan Medical College, comes close to the author’s own version. The author of this new Set or Form has attempted to make this the safest and ultimate version by including all of the key principles whilst making the whole Form safer for all. The exercises where risks may be involved can now be varied to suit different levels of fitness and health.

In this ‘standardised’ set the author has built in safety margins which can be used to cater for the less fit; many old forms assume that they will be practised by those who are already quite supple, in the West and even the East nowadays, we are seeing increases in Arthritis and other common ailments which may prohibit the execution of some moves. We also have more professional medical knowledge now from which we learn that certain exercises may cause harm, even to the fit, such as spinal twisting that stresses the vertebral support system unnatural.

The Back Exercise
If we take for example the exercise called, “Search the ground and clouds”, we can see that this exercise requires the practitioner to rotate their spine. This should be done from Ma Bu or “Riding Horse Stance” and the spine rotated through approximately 300 degrees. This being done by starting from the leaning forward position with the spine leaning forwards at an angle of approximately 40 degrees. The spine is rotated at a point on waist level, the Sacrum and the five vertebrae above it. (see diagram 1)

Diagram 1 - Exercise number 5: “Search the ground and clouds”

The spine is rotated around the fulcrum point of the upper Sacrum and vertebrae above the Sacrum.

Inset: the fulcrum point described as cone shapes, the upper representing the area of travel of the upper spine, the lower representing the spine from the Sacrum down to the coccyx. Less than one third of the movement is done with the lower body, with the coccyx contra-rotating, whilst the upper body rotates in a larger arc or circle. If done improperly this could place stress on the vertebrae and surrounding body systems.


The importance of correct posture combined with correct movements is paramount. Although this exercise may look precarious to a medical practitioner it is, if taught and practised with diligence, quite safe. Like all exercises, it can be varied in movements from small to larger movements which might suit the ultra-fit.


What does it do?
This exercise alone works the spinal cord, massages the internal organs from the spleen and liver down to the lower intestines, the nervous system, stimulates the flow of blood, also the flow of blood and bile in the kidney region and adrenal glands, as well as gently working the legs and upper torso. When performed properly this is a tremendous health improver.

Who is it for?
Everyone. The convalescent, the unfit, those who practice some form of martial art or self-defence, footballers, cricketers and other sport practitioners up to and including Olympic level. It is of great benefit to all. This is why it has lasted the course of time and is one of few exercise regimes to last almost 5,000 years. Must be good!

Taiji and Quanshu Enhancer
It is of tremendous advantage to Taijiquan and Quanshu practitioners. As well as being an excellent “all over” exercise set it is also a ch’i enhancer. It opens up the joints, stretches the muscles, enhances the nervous system, opens the meridians, stimulates the natural flow of blood and other fluids, relaxes tensions, improves breathing and concentration and much more. One of the effects that is noticeable after some years of practice is the “ch’i washing” effect of some of the exercises; they all have an effect of directing the ch’i but some are more noticeable than others. In “Bending as though scooping water from the stream”, for example, the ch’i can be clearly felt flowing along the spine and “washing” down the body, much like the popular variation of this exercise, “Carrying the moon”; sometimes called “Lifting the cloud”, or similar. There is no doubt, these exercises are the bees knees; the bee stores pollen in his knee sacks which is later converted to honey, propollis and royal jelly, life transforming substances!

The Eight Strands of Silk Brocade are indeed a fine suit of clothes. It has been said that Baduanjin is the most popular qigong exercise set in the world. It is plain to see why. By practising the whole set of eight exercises in a similar manner to Taijiquan one can expect to see significant changes in health and vitality within six months, more subtle changes within a year and greater changes within five years.

The Author
Mike Symonds Shihfu is the author and teacher of this profound exercise set. It is considered to be so pertinent to training in Chinese Arts that it is included in the beginning of his Taijiquan courses. This is because most people who attend for Taijiquan training are quite unfit, so Baduanjin helps get them stronger, fitter and also develops their qi. The fact that the exercises are performed in a fluid manner, like Taijiquan, helps lay firm foundations for the Form training. Feedback indicates that even if students quit classes and later quit Taijiquan practice they at least try to keep their Baduanjin practice up, being simpler to remember, so it has a more lasting value.

Courses
Up until now this revised system has been under development and testing for over twelve years. It is now being made ‘open door’ and available to all who wish to learn the system properly. National courses are starting from late 2002 in the UK and will include full priming, technical knowledge and basics of qigong, full knowledge and instruction of Baduanjin plus a full course manual.

NEXT COURSE: April 16/17 2005 Book Now!