Ba Duan Jin (Eight Pieces of Brocade) is an ancient form of active Qigong, which is a type of vital energy exercise that is immensely popular around the world. One of the reasons of the popularity of Ba Duan Jin is that it can be practice safely and accurately with positive results even without the supervision of an instructor.

The original routine, first described in eight century Daoist text, Xiu Zhen Shi Shu (Ten Treaties on Restoring the Original Vitality), is believed to be created by Zhong Li Quan, also known as Han Zhong Li, who lived during Han dynasty (206 BCE – 220 CE). He left behind some scrolls including the Ba Duan Jin routine in a cave before he returned into the infinite. Later during the Tang dynasty (618-907 CE), the scrolls in the cave were founded by Lu Dong Bin, who was first to inscribe it on the cave wall. Lu also returned into the infinite through the practice of inner elixir described in Zhong’s scrolls. Zhong Li Quan and Lu Dong Bin were members of the renounced 8 immortals of the Daoist pantheons. As such there is a mystical side about vital energy or Qi cultivation that is not easily comprehensible for the lay person. Philosophically speaking, it is a great start up exercise to health or martial arts activities. It combines breathing and stretching movements to lengthen the muscle and tendons, massage internal organs, stimulate meridians and boost the immune system. In turn, this helps improve the functions of the physical body and internal organs.

Praying Mantis gong fu’s version of Ba Duan Jin is also known as Taiyi Zhenren Baduan Jinshen Fa (Ba Duan Jin Shen Fa for short). The Ba Duan Jin Shen Fa in the praying mantis pugilistic system can be classified as Wu Ba Duan Jin (martial Eight Pieces of Brocade). It serves as an exercise to start either a physical workout or internal training. Similar to other versions available, there is a sonnet that outlines the routine of the exercise. It is of note that there are 2 more lines making a total of ten lines instead of the demystified standard 8 lines sonnet of Ba Duan Jin. This is symbolic of perfection since the number 10 is a symbol of perfection in Chinese thought. The wording of the Tanglang’s Ba Duan Jin Shen Fa sonnet is also more esoteric and literally pleasing. There are plenty of imageries both Daoist and Buddhist can be found in the sonnet. A good example of that is the second pair of lines. It is rather going out on a tangent to discuss the literal value of the sonnet here. Therefore, it would not be further discussed in this article. But it should be note that it is certainly an important aspect when coming to the thorough understanding of Ba Duan Jin Shen Fa. For the benefit of the readers, a translation will be provided below with the sonnet.

螳螂門中 太乙真人八段金身法 歌訣(The Taiyi Zhenren Baduan Jinshen Fa sonnet):

托天覆地義氣豪(Tuo Tian Fu Di Yi Qi Hao)

(Propping up the Heaven covering the Earth with stamina strong as a 100 men)

開弓左右射雙雕(Kai Gong Zuo You She Shuang Diao)

(Drawing bow left and right to shoot two Buzzards)

英雄疊舉千斤鼎(Ying Xiong Die Ju Qian Jin Ding)

(Hero clean presses a 1000 catties cauldron)

力士平推萬擔礁(Li Shi Ping Tui Wan Dan Qiao)

(Strong man flattens 10,000 tons of reefs)

回手夜叉是探海(Hui Shou Ye Cha Shi Tan Hai)

(Retrieving the hands, the Yaksha [1] probes the ocean)

抱肩寒鷺獨聽潮(Bao Jian Han Lu Du Ting Qiao)

(Hugging the shoulders, the winter heron listens to the tide)

黃龍擺尾去心火(Huang Long Bai Wei Qu Xin Huo)

(Yellow dragon whips its tail to remove the fire of the heart)

馬上七顛飲食消(Ma Shang Qi Dian Yin Shi Xiao)

(Mounted on the horse banishes food and beverages)

搓手明目開太陽(Cuo Shou Ming Mu Kai Tai Yang)

(Rubbing the hands to clear the eyes and open the temples)

左右周天七十二(Zuo You Zhou Tian Qi Shi Er)

(Left and right cosmic cycles 72 times)

The Martial Eight Pieces of Brocade is relatively strenuous to its civil counter parts – Wen Ba Duan Jin. It will be also followed by core strength training (i.e. Hindu pushups). The idea is to improve on martial attributes such as physical strength as well as improving health.

The title Taiyi Zhenren Baduan Jinshen Fa (Ba Duan Jin Shen Fa for short) alone strongly suggests a Daoist influence since Taiyi Zhenren is another important immortal in Daoism. It is an excellent warm up exercise to prepare for the heavy load of Kung Fu practice. Furthermore, it is considered as the complimentary exercise to the San Hui Jiu Zhuan Huan Yang Fa (3 returns 9 rotations render the state of Yang method) which is essential impact training in traditional Tanglang. It is part of the Neigong or internal study of Classical Tanglang of Liang Xuexiang (1810 - ? CE); herein known as Tanglang.

The corpus of Neigong studying of Tanglang mainly consists of 3 forms:

三回九轉還陽法 (San Hui Jiu Zhuan Huan Yang Fa)

(Three Returns Nine Rotations Render the State of Yang [2] method)

八段金身法 (Ba Duan Jin Shen Fa)

(Eight Sections of Golden Body method)

十八用功法 (Shi Ba Yong Gong Fa)

(18 Applications of Effort method)

Also known as 十八羅漢功 (Shi Ba Luohan Gong)

(18 Arhat[3] Skills)

There is also a supplementary protocol which is called Liu Di Xian Shi Si Dong Gong (6 bottom immortals 14 moving exercises) [4] that serves as the self massage and cool down protocol for the Neigong forms. This is represented by the final 2 lines that are found in the sonnet.

These forms as a whole show quite a sophisticated approach to the Neigong study in Tanglang. The system of Tanglang pugilism is a well thought out three folded path. It begins with Shun Jing Zeng Li (順勁增力) meaning to build a foundation with harmonizing power and increasing strength. It continues on to Xi Da Ji Gong (習打積功), which is to experience through practice and fighting to accumulate merits. Finally, it completes with Ji Gong Er Da Cheng (積功而大乘) at which point the practitioner accumulate efforts unto grand attainment. The Neigong study is under Ji Gong Er Da Cheng where real gong fu training begins and ends with cultivation of Qi. Please note that Neigong has spiritual and application components that many Qigong might not have. Furthermore, there is an intimate relationship between these forms and the system's principles such as 8 Stances 12 Characters principles, 8 Hard 12 Flexible, etc. More importantly, this Neigong study is to reinforce the other 2 rather physical aspects (Shun Jing Zeng Li and Xi Da Ji Gong) of the system while aiming at a higher plateau. The preparation move in every fighting form of Classical Tanglang is consistent with the core move of all the Neigong forms in the system. This feature is quite unique in combative style such as Tanglang. It is therefore in my view that Neigong study of Classical Tanglang is an essential and integral part of mantis making the system holistic in nature. The suggestion that Tanglang needs other internal disciplines such as Taijiquan to become a complete art because it is considered as an external combative system is at best misleading. Classical Tanglang also holds the view that Qi (general health) and Li (physical strength) has a direct proportional relationship. This is supported in the 18 Luohan Gong form text. This means in plain terms that health and combat fitness go hand in hand but not mutually exclusive. Direct application of "attainment" into the activity (fighting/form) is one of the reasons why Tanglang is one of the most efficient training systems of combative arts. Ba Duan Jin Shen Fa is great entry level routine vital to study the entire series of the Neigong forms in order to truly appreciate the essence of Classical Tanglang.

Tanglang Ba Duan Jin Shen Fa is formulated by the Daoist perspective which begins with identifying the three treasures of Heaven, Earth, and Men. It is said that Heaven has 3 treasures namely the sun, the moon and the stars. The earth has water, fire, and wind as the 3 treasures. In Men (both genders), vital energy (Qi) is considered yang; whereas, blood is considered yin. When yang and yin are blended together, they form Jing (essence in fluid or semi-fluid form i.e. sperms and bone marrow). Jing in its natural state would become reproductive substances in Men. This leads to mortality of secular lives of Men; therefore, the sage will harness the essence (jing) and turn it into instrument of immortality through discipline especially that of Daoist such as the Ba Duan Jin Shen Fa. For martial artists, there is an added bonus form practicing the discipline. The concentrated presence of jing, believed to reside with the bone marrow that is a result of correct method of cultivation including observance of celibacy, is going to strengthen the skeletal structure which is the prime source of physical strength (Li) in ancient Chinese’s medical view. It is therefore not surprising to find the proportional relationship of vital energy (Qi) and physical strength (Li ) expressed in various internal aspect training (Neigong) texts most notably 18 Luohan Gong Pu (the manuscripts of 18 Arhat Skills). The movements of the Ba Duan Jin Shen Fa also help in clearing the blockages along the Conception Channel (Ren Mai) and Governing Channel (Du Mai); thus, allowing a further connection of the body’s yang regulated by Governing Channel that is along the spine and the yin channeled by the Ren Channel, which runs along the front of the torso. This is the important foundation to immortality that is sought by the Daoists. The benefit of Ba Duan Jin Shen Fa is really multiple.

The structure of Ba Duan Jin Shen Fa is in 5 steps each consists of 2 sets of exercises summarized the by sonnet’s lines. This is implicitly expressed in the pair imageries within the sonnet. There is a preparation protocol known as Fu Qi (consuming the vital energy) preceding the exercise to help improve the concentration. This involves standing in attention and slowly inhaling and exhaling about 3 times up to a maximum of 9 times. The deeper, longer, and tender the breathing is; the better the result will be. It is of note that there is a pause, roughly about 3 to 6 breath counts, in between each exercise as outlined below. This is to ensure the connection between the mind and body can be maintained. Chaotic breathing pattern otherwise indicates the integrity of the connection between the mind and the body is breached

The first step of 2 exercises serves as invigorating the body as well as expelling inertia and laziness. This is also to improve mental focus.

(Propping up the Heaven covering the Earth with stamina strong as a 100 men)

This exercise is to increase the lung capacity, staminate the digestive system, regulate the elimination process, lengthen the spine, and relieve fatigue.

(Drawing bow left and right to shoot two Buzzards)

This exercise works on expanding the chest, strengthening the arms and legs, improve balance, and improves respiratory and blood circulation.

The second step of 2 exercises is to clear the blockages along the Ren Mai and Du Mai. A good connection of Yin and Yang is then achieved. These movements encourage transformation of vital energy into physical strength.

(Hero clean presses a 1000 catties cauldron)

This excise increases stamina, strength the lower back and the legs, transport the Qi through the 3 fields and helps clear the blockages of the Du Mai.

(Strong man pushes 10000 tons of reefs)

This exercise sooth the Qi, and relieve stress and fatigue. This also channels the Yin through the Ren Mai thus preparing for the completion the micro cosmic cycle (Xiao Zhou Tien).

The third step of 2 exercises vigorously massages the internal organs and builds flexibility along the waist.

(Retrieving the hands, the Yaksha probes the ocean)

This exercise improves the spleen and stomach functions

(Hugging the shoulders, the winter heron listens to the tide)

This exercise stimulates the kidneys and increase mobility of the waist

The fourth steps of 2 exercises develop stamina and help burn excessive calories which mean it is a great way to maintain a slim silhouette.

(Yellow dragon whips its tail to remove the fire of the heart)

This banishes the fire or heat of the heart by means of stimulating the kidneys which in turn nourish Jing which is an crucial element in increasing strength.

(Mounted on the horse banishes food and beverages)

This exercise invigorates the whole body, burns excessive calories and helps to keep a slim silhouette, and boosts the immune system.

Finally, the last step of 2 lines indicates the self massage process (Liu Di Xian 14 moves exercise) that serves as a cool down and relieves the body of stress.

(Rubbing the hands to clear the eyes and open the temples)

This is the first portion of the self massaging protocol works on massaging the face.

(Left and right 72 cosmic cycles)

The self massage is generally done with a 36 counts of circular motion rubbing of the palms together. The total number of circles is 72 as indicated by this line. This second portion of massage helps to smooth and pack the Qi by gently slapping the arms and legs thus displacing the Qi all over the body. It is also to guard against over working the kidneys, common to long period of standing meditation, which would result in diminishing Jing.

Supplementary Body Weight Core Strength Training Exercise

鐵牛耕地 (Tie Niu Geng Di)