Magazine "Health" 1990
HEALTH SYSTEMS OF THE FAR EAST
EIGHT SILK THREADS LEADING TO HEALTH
BADUANJIN
It's good to be healthy! No need to spend hours waiting in lines in front of the doctor's office and looking for the right medicine. No fear that illness will make you weak.
It's good to be healthy! But how to achieve it? For some, the guiding thread is running, for others, swimming or aerobics.
Olga DENISOVA, instructor and methodologist of the school of health gymnastics at the Moscow city organization of the society "Knowledge", offers you, dear readers, eight threads at once that lead to health.
These are the eight exercises of Baduanjin.
The ancient Chinese healing system Baduanjin (Eight Silk Threads, or Eight Pieces of Brocade) is aimed at strengthening the body. Experts also consider it a system of psychophysical training.
It is typical that when performing simple exercises, as a result of stretching the muscles, an effect on biologically active points occurs.
Chinese doctors recommend Baduanjin for cardiovascular diseases, digestive diseases and nervous disorders.
There are practically no contraindications to the exercises, since all movements are performed at a calm, slow pace, without much tension.
Train daily, morning and evening. Try to understand that each subsequent exercise flows from the previous one, one silk thread imperceptibly weaves into another.
Once you have mastered all 8 exercises, perform them without a break, one after the other.
Exercise on an empty stomach or one hour after eating.
Clothing should be light and not restrict movement.
It is better to do exercises outdoors. If this is not possible, do not forget to ventilate the room before exercising.
Before doing the exercises, warm up your muscles and stretch your joints. Place your feet shoulder-width apart, feet parallel. Place your hands on your hip joints and rotate your pelvis — 5 movements to the right, 5 to the left.
Without changing the position of your legs, lower your arms and, placing your left foot on your heel, turn your entire body to the left. Your arms hang freely. Then turn to the right, placing your right foot on your heel. Do this exercise 10 times.
Place your legs together and bend them slightly. Place your hands on your knees and rotate your knee joints 3 times to the right and left. The warm-up is over.
1. SUPPORTING THE SKY WITH YOUR HANDS
Stand up straight, place your feet parallel at a distance slightly less than shoulder width apart, point your toes forward, bend your knees slightly. The body weight is slightly shifted to the toes. The gaze is directed forward.
Interlock your fingers at the level of your lower abdomen, palms facing up. As you inhale, raise your hands to eye level. Without separating your fingers, turn your palms down and lower your hands to your lower abdomen as you exhale. Without changing the position of your hands, as you inhale, raise them above your head.
Turn your palms up, stretch as much as possible, straightening your knees, and look at your hands. Slightly bending your arms at the elbows, unclasp your fingers and, exhaling, slowly lower your rounded arms down through the sides, slightly bending your knees. At the end of the exhalation, clasp your fingers again.
Do the exercise smoothly, slowly, calmly, coordinating the movements of your hands with your breathing. Do it 8 times, preferably in the morning
Eight exercises of "Baduanjin"
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The exercise tones, causes a feeling of cheerfulness, a surge of strength, and has a positive effect on posture. Improves blood circulation, stimulates the work of organs located in the chest, abdominal, and pelvic areas.
In the following issues we will introduce you.
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