Ba Duan Jin (The Eight Pieces of Brocade) was developped during the twelfth century by the famous general Yueh Fei (who also created the Hsing I internal martial art) as a way to strengthen the body, to balance the vital functions and to drive stagnant energy and toxins from the system. Pa Tuan Chin is a very popular Chi Kung set, ideal for beginners. Yet simple, these exercises have a lot to offer. By involving your mind in your Chi Kung practice you will get their full benefits. But, even by practicing the set as simple physical exercices, the Pa Tuan Chin routine will loosen your muscles, improve your posture, enhance your blood circulation, and relax you.
Each exercice should be repeated 12 times.

1. Palms raised to Heaven to regulate the Triple Burner

Stand in the Horse, empty the lungs and relax.
Inhale and raise the hands palms up slowly. When the palms reach heart level turn them around to face upwards and continue raising them. Palms are raised to heaven upon completion of inhalation. Stretch all the way up lifting the heels off the ground. Exhale smoothly while bringing back the arms slowly down to the sides an lower both heels to return to a standing position with hands relaxed at the sides.

2. Drawing the Bow

Stand in a lower Horse Stance. Relax your hands and lift them up to the chest area. As you breathe in, push out with one hand while pulling back the other as though shooting with a bow and arrow. Repeat the procedure for both sides. Breath in when pulling back breathe out when returning to the center.

Benefits: Realigns the back muscles and the spine. Strengthens the muscles of the arms abdomen, back and legs. Promotes overall good health and vitality.

3. Separating Heaven and Earth

Stand in the Horse. Bring the hands below the navel with palms facing up the sky. Inhale while raising both hands together up to heart level.
When the hands reach the heart and the breath is full, turn one palm out and around 360 degrees so that it faces the sky and continue raising it, and turn the other palm in and around 180 degrees so that it faces the ground and bring it down.
Exhale while you turn both palms around and slowly bring them back to heart level.
Breath and reverse sides.

Benefits: Invigorates the torso with energy from the heavens and from the earth. Opens the chest for deeper breathing.

4. The Wise Owl Gazes Backward

Stand upright, feet together and look to the far distance. Breath in. Turn the head to one side following with eyes to look behind you. Keep the trunk of the body straight. Repeat this head turning routine for both sides. Breathe out when turning, breathe in when returning.

Benefits: Exercices the neck and eyes muscles, releases tension. Nourishes the internal organs with vital energy and freshly oxygenated blood.