I have discovered a wonderful set of drawings of the Traditional Chinese Medicine meridians that the owner, Pedro Bernardy of
RyuBuKan Dojo in Concord, California, has graciously given his permission for me to use in talking about baduanjin qigong.
I"ll be showing you the meridians, or energy channels, that each of the baduanjin positions addresses. There is much overlap, with one position affecting one or more bodily organs and energy meridians, so this will be an overview.
I have talked before about the Ecosystem of YOU, how everything affects every other thing in your body, and this is no exception. Even though a position is especially related to a particular energy meridian or practice position, that is certainly not all it affects.
Today I'll give an overview of baduanjin, incuding the hours of the day for the organs which you may want to keep in mind when you choose your time of day to practice.
Qi gong is a method of health and vitality cultivation which is hundreds of years old. There are thousands of different forms, many of which concentrate building, moving, or promoting healing energy through specific parts of the body. BaDuanJin is a very complete practice that promotes health in specific organs and areas of the body, as well as being a whole-body workout without the Work! It also promotes physical coordination and gracefulness, and teaches economy of movement so you use less energy to accomplish tasks.
Each of the eight positions in BaDuanJin should be practiced slowly and gently. Practice of the complete form should take approximately 20 minutes a day. It may seem at first as if "nothing is happening," but be assured much is happening! Your inner organs and body systems are being well cared for, given new or renewed energy and vitality. It can take as little as one month, or as long as three months, before you feel the difference in your general health and well-being. If illness or disease is present, it may take longer to feel the beneficial effects of qi gong practice, but improvement of health will be noticed if one practices mindfully and daily.
By practicing mindfully, one practices without distraction. Listening to soft music is fine, but televisions, telephones, and computers should be turned off, and lighting should be normal (not bright). When practicing, wear loose clothing in layers; it is not unusual to become warm during practice, and a sweater or extra shirt can be removed to allow for greater comfort. Practicing in fresh air is beneficial, going outdoors in nice weather is recommended, but avoid cold and drafts in winter weather. Practice away from air conditioners in summer.
When you practice mindfully, you should concentrate on two things; the movement of the positions, and breathing.
Breathing is very important. Inhaling should "fill the belly;" that means to allow, but not force, the abdomen to extend outward as you inhale. Exhaling should empty the lungs, and the abdomen may gently be contracted, "pulled in," to help tighten and strengthen abdominal muscles. Breathing should always be done only through the nose; breathing through the open mouth is to be avoided because it can cause the mouth and throat to become dry and uncomfortable. Also, breathing through the mouth allows the intake of colder air than does breathing though the nose. Inhaling cold air is to be avoided. The tip of the tongue should always rest lightly on the roof of the mouth, just behind the top front teeth.
The BaDuanJin positions are to be practiced in gentle, swaying movements of the arms. Feet should be shoulder-width apart, firmly on the floor with weight balanced on the center of the foot, not the toes or heels. Legs should be slightly bent; never "lock" your knees! "Locking" or stiffening any joint is to be avoided, always. It can damage joints, and it blocks the flow of energy. The positions should be repeated on an average of eight to twelve times each. You may practice BaDuanJin at any time of day, and even do a "short set" (or a full set!) anytime you are feeling tired or stressed.
Above all, always listen to your body. If something causes pain, Stop! At first, you may feel slight aches after practice. You may also feel tingling or other sensations in your hands, arms, and legs. That's normal with any exercise and will disappear after the first week or so of practice.
Time Wise
When to practice qi gong
There are many theories on the best time of day to practice your energy and health enhancing routine. Some believe that working out early in the morning at the time yang energy grows is the best option. Others believe that a couple of hours after your largest meal of the day is a good time. I believe that your body will tell you the best time by intuitively moving you to practice. Once you determine the best time for you, do try to practice at the same time each day.
There are, however, some beneficial and interesting things to know about time-of-day. In Tradition Chinese Medicine, certain hours of the day correspond to certain areas or organs of the body, and certain emotions. If you are experiencing illness or emotional distress, you may want to practice at a time within the two-hour period which corresponds to the area of your complaint. Doing this directs extra energy, and promotes additional curative benefits.
11:00 PM to 1:00 AM gall bladder: anger
1:00 AM to 3:00 AM liver: anger
3:00 AM to 5:00 AM lungs: sorrow, anxiety
5:00 AM to 7:00 AM large intestine: sorrow, anxiety
7:00 AM to 9:00 AM stomach: pensiveness, overconcentration
9:00 AM to 11:00 AM spleen : pensiveness, overconcentration
11:00 AM to 1:00 PM heart: joy (overexcitement), grief
1:00 PM to 3:00 PM small intestine: joy (overexcitement), grief
3:00 PM to 5:00 PM bladder : fear
5:00 PM to 7:00 PM kidneys : fear
7:00 PM to 9:00 PM pericardium: joy (overexcitement), grief
9:00 PM to 11:00 PM triple burner: joy (overexcitement), grief
The triple burner (or san jiao) is not a recognized organ in Western medicine. Chinese medicine considers this a connector and coordinator of the functions of all the organs as well as an energy regulator. Unless you have another preference, this would be an all-around good time of day to practice qi gong.
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