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If you have tried those exercises I mentioned in part one, you may wonder what is in the part-two, and here comes part-two of Baduanjin.

5. Shake your body like a dragon

This exercise is a whole-body movement, which co-ordinates the balance of the whole body. It helps remove excessive fire in the heart meridian, therefore balance the Yin and Yang energy in the body.

From the point of sacred geometry, it represents the energy flow of “Mer Ka Ka”, also spelled as Merkabah, What is “Mer Ka Ba”? “Mer” means Light. “Ka” means Spirit. “Ba” means Body. Merkaba Symbol is a shape made of two intersecting tetrahedrons that spin in opposite directions and create a three-dimensional energy field. Mer-Ka-Ba represents the spirit/body surrounded by counter-rotating fields of light, spirals of energy as in DNA, which transports spirit/body from one dimension to another. It is the divine light vehicle used by ascended masters to connect with and reach those who are in tune with the higher consciousness. The primary driving force for Mer-Ka-ba is unconditional love or divine love. This exercise helps unite the body and mind to awaken the higher consciousness within, thus lift the spirit and consciousness, and help remove the energetic blockages in the body.

Steps:

  1. Preparation: Stand with your feet slightly wider than your shoulders, your arms are relaxed and your body is upright. Start a pranayama breathing to slow down your mind, which is a diaphragm breathing technique.
  2. Left side exercise: bend your knees and squat, support your knees with both hands. Hold your breath and use your waist as the axis, rotate your body three times from the left to back, then to the right and front like a circle. Make sure that your eyes are open during rotation.
  3. This exercise is vigorous, people with high blood pressure and heart disease should do it with caution. You can also rotate from left and right only once instead of three times if you feel dizzy. When closing the legs, bend your knees and squat, support your knees with both hands, and close your eyes and exhale slowly with your mouth.
  4. Relax the body and get up slowly and exhale slowly with your mouth.
  5. Right side exercise: bend your knees and squat, support your knees with both hands. Hold your breath and use your waist as the axis, rotate your body three times from the right to back, then to the left and front like a circle. Make sure that your eyes are open during rotation.
  6. When closing the legs, bend your knees and squat, support your knees with both hands, and close your eyes and exhale slowly with your mouth.
  7. Relax the body and get up slowly and exhale slowly with your mouth.
  8. Go back to the preparation step and adjust your breath.

A complete set is to rotate three consecutive circles for each side.

Key Points:

When rotate your body, use your waist as the axis. You have to make three consecutive circles for each side, and the movement should be gentle and slow. After rotation, hold your knees and exhale slowly. It is easy to cause dizziness during the rotation by holding your breath, so make sure to open your eyes when rotating your body, and slowly close your eyes when adjusting the exhalation. This exercise is relatively vigorous, people with hypertension and heart disease don’t need to hold the breath during the rotation, or do it only once according to their conditions.

6. Lift the feet like climbing

The waist is a key part of body movement and it is also an important part of the human body. It not only includes the lumbar muscles, lumbar spine, and important nerves, but also protects important internal organs such as the kidneys, digestive system, and reproductive system.

Waist movement includes the movement of the abdomen and various organs in the abdomen. According to TCM, the functions of the kidneys are broader and more important. The kidneys are considered to be the innate root and the organ with hidden essence.

This exercise is to hold feet with your hands like climbing, it can strengthen the waist muscles and organs, especially the kidneys, adrenal glands, etc., which not only helps prevent common issues such as lumbar muscle strain but also enhances the function of the whole body.

From the point of sacred geometry, it is associated with the tetrahedron. This exercise helps lay a solid foundation for the body, strengthen all the limbs and bring the energy from the upper body to the lower body to strengthen the whole structure and promote the energy flow in the body.

Steps:

  1. Preparation: Stand with your feet slightly wider than your shoulders, your arms are relaxed and your body is upright. Start a pranayama breathing to slow down your mind, which is a diaphragm breathing technique.
  2. Hold your breath, bend your upper body forward with your legs straight. Grasp the toes of both feet with both of your hands, lift both of your hands as much as possible, step on the toes with firm pressure, and focus your intention on the top of your kidneys.
  3. Relax the body and get up slowly and exhale slowly with your mouth.
  4. Go back to the preparation step and adjust your breathing.

Repeat this exercise three times as one cycle.

Key Points:

If you can’t grasp the toes with both hands, you can grab the ankles with your hands, step on the toes, and lift them with both hands to feel the pressure on the kidneys. When you get up, you should be gentle, slow, and breathe slowly.

7. Push the clenching fist like fighting

Clenching your fist with angry eyes can stimulate the cerebral cortex and central nervous system and strengthen the circulation of Qi (energy) and blood in the body. Regular practice of this exercise will strengthen the muscles and gradually increase physical stamina and endurance. It can also regulate the functions of the heart, lungs, and other organs.

From sacred geometry, this is again linked to the energy flow of the torus field and how to direct and balance the Yin and Yang energy.

Steps:

  1. Preparation: Stand with your feet slightly wider than your shoulders, your arms are relaxed and your body is upright. Start a pranayama breathing to slow down your mind, which is a diaphragm breathing technique.
  2. Left side exercise: hold your breath, clench your left hand beside the waist and shift your eyes to the left fist.
  3. Clench the fist with your left hand and push it slowly from the waist to the obliquely left forward, glare at the fist while shifting the center of gravity slightly to the left leg.
  4. Let the left hand fall naturally, while exhaling slowly with your mouth.
  5. Go back to the preparation step and adjust your breathing.
  6. Right side exercise: hold your breath, clench your right hand beside the waist, and shift your eyes to the right fist.
  7. Clench the fist with your right hand and push it slowly from the waist to the obliquely right forward, glare at the fist while shifting the center of gravity slightly to the right leg.
  8. Let the right hand fall naturally, while exhaling slowly with your mouth.
  9. Go back to the preparation step and adjust your breathing.

Do this exercise for both sides three times as a complete set.

Key Points:

This exercise requires you to clench your fist tight and ground your body steady with your feet as if your toes are grasping the ground. Focus your concentration when you push your fist out. Anger in the eyes can help promote the circulation of Qi (energy) and blood in the body.

You may not away that your hands hold a tremendous healing power.

8. Tiptoe like dancing

This exercise can balance all the organs and the whole body through gentle vibrations and it is the final conditioning exercise of the whole Baduanjin. It can help remove the energetic blockage in the meridians in the back and enhance the nerve function of the spinal cord.

Steps:

  1. Preparation: Stand with your feet slightly wider than your shoulders, your arms are relaxed and your body is upright. Start a pranayama breathing to slow down your mind, which is a diaphragm breathing technique.
  2. Hold your breath. Lift your heels and stand on your toes. Your body stands straight.
  3. Relax your body and let the gravity of your heel fall naturally with your legs straight. Exhale the Qi in the Dantian (located two inches below the navel) completely, while making the sound of “hooo” with your mouth at the same time.
  4. Go back to the preparation step and adjust your breathing.

Repeat this exercise for seven times as a complete cycle.

Do you know that your health starts from your feet and why?

Key Points:

During this exercise, you can close your eyes slightly when you inhale or hold your breath, and open your eyes when your heels are landing on the ground. Keep your body relaxed when your heels are falling, so your whole body can vibrate naturally.

Combine with part one, now you can practice these eight exercises one by one to enjoy the amazing result of this ancient practice of Baduanjin.

Baduanjin combines the blueprint of the sacred geometry that designs the energy flow in the human body, therefore, it can naturally improve your health and remove the energetic blockage in the body by enhancing the energy flow in each meridian. With regular practice, you will notice that those chronic pains and stiffness are going away day by day.

What are your tips for self-care at home during this COVID-19 epidemic? Please share it with us.

Quote:

“Exercise is therapy”

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About the author: Lucy Liu
As a Registered Dietitian, Holistic Health Practitioner, Author and Speaker, Master Hypnotist, Master NLP Practitioner, Life Coach and Advanced Theta Healing Practitioner, Lucy Liu, the founder of optimalhealthsolutions.ca, has established a widely recognized reputation in holistic health. After many years of serving patients and clients as a Clinical Dietitian, Lucy has devoted herself to bringing a holistic approach, which combines Western Medicine, Chinese Medicine, and Alternative Medicine together, to help others achieve optimal health by creating harmony between the mind and body, and maintain long-term success for healthy lifestyle changes.Read More.To connect:
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