Table of Contents

第一章 八段锦概述1

一、八段锦功法源流1

二、八段锦功法特点4

三、八段锦健身效果6

第二章 八段锦功法训练26

一、八段锦基础练习26

二、八段锦的腰隙、丹田练习方法30

第三章 八段锦的“三调”50

一、调身50

二、调息52

三、调心53

第四章 留学生学练八段锦的方法65

一、常见错误65

二、学练方法67

第五章 预备势82

一、重点、难点82

二、动作讲解82

三、组织练习83

第六章 两手托天理三焦88

一、重点、难点88

二、动作讲解88

三、组织练习89

第七章 左右开弓似射雕95

一、重点、难点95

二、动作讲解95

三、组织练习96

第八章 调理脾胃须单举104

一、重点、难点104

二、动作讲解104

三、组织练习105

第九章 五劳七伤往后瞧113

一、重点、难点113

二、动作讲解113

三、组织练习114

第十章 摇头摆尾去心火122

一、重点、难点122

二、动作讲解122

三、组织练习124

第十一章 两手攀足固肾腰135

一、重点、难点135

二、动作讲解135

三、组织练习136

第十二章 攒拳怒目增气力144

一、重点、难点144

二、动作讲解 144

三、组织练习145

第十三章 背后七颠百病消155

一、重点、难点155

二、动作讲解155

三、组织练习156

第十四章 收势161

一、重点、难点161

二、动作讲解 161

三、组织练习162

 

Chapter One General Introduction to Ba Duan Jin11

Ⅰ Origin of Ba Duan Jin11

Ⅱ Characteristics of Ba Duan Jin17

Ⅲ Health Effects of Ba Duan Jin21

Chapter Two Practices of Ba Duan Jin Skills34

Ⅰ Basic Exercises34

Ⅱ Training Methods of Waist Gap and Dantian45

Chapter Three Three Aspects of Adjustments of Ba Duan Jin56

Ⅰ Body Adjustment56

Ⅱ Breath Adjustment59

Ⅲ Mind Adjustment60

Chapter Four Methods for International Students to Learn and Practice Ba Duan Jin72

Ⅰ Common Mistakes72

Ⅱ Learning and Practicing Methods75

Chapter Five Preparatory Posture84

Ⅰ Emphasis and Difficulty84

Ⅱ Movement Explanation84

Ⅲ Practices Organization86

Chapter Six Two Hands Raise up with Palms Pointed to the Sky to Regulate the Triple Burner91

Ⅰ Emphasis and Difficulty91

Ⅱ Movement Explanation91

Ⅲ Practices Organization94

Chapter Seven Put into Bowpulling Posture and Horse Stance, as if Shooting the Eagle98

Ⅰ Emphasis and Difficulty98

Ⅱ Movement Explanation98

Ⅲ Practices Organization102

Chapter Eight Lift Single Arm to Recover the Spleen and Stomach107

Ⅰ Emphasis and Difficulty107

Ⅱ Movement Explanation107

Ⅲ Practices Organization111

Chapter Nine Keep Body Straight and Turn Head Back to Relieve Fatigue and Consumption116

Ⅰ Emphasis and Difficulty116

Ⅱ Movement Explanation116

Ⅲ Practices Organization119

Chapter Ten Swing the Head and Lower the Body to Relieve Stress126

Ⅰ Emphasis and Difficulty126

Ⅱ Movement Explanation126

Ⅲ Practices Organization133

Chapter Eleven Move the Hands Down the Back and Legs, and Touch the Feet to Strengthen the Kidneys138

Ⅰ Emphasis and Difficulty138

Ⅱ Movement Explanation138

Ⅲ Practices Organization142

Chapter Twelve Thrust the Fists and Make the Eyes Glare to Enhance Strength147

Ⅰ Emphasis and Difficulty147

Ⅱ Movement Explanation147

Ⅲ Practices Organization153

Chapter Thirteen Raise and Lower the Heels to Cure Diseases157

Ⅰ Emphasis and Difficulty157

Ⅱ Movements Explanation157

Ⅲ Practices Organization159

Chapter FourteenClosing163

Ⅰ Emphasis and Difficulty163

Ⅱ Movement Explanation163

Ⅲ Practices Organization165

Sample Pages Preview

Ba Duan Jin is the traditional health Qigong of the Chinese nation, which pays equal attention to both method and principle, body and mindHaving been weathered and passed down for hundreds of years, it is becoming an unfading topic, deeply favored by international studentsWith the growing enthusiasm of overseas students, the Ba Duan Jin education work attaches great importance to help these students learn Ba Duan Jin better, obtain health and enjoy happiness benefited from Ba Duan Jin, and promote popularization of Ba Duan Jin in foreign countries.

Written in both Chinese and English, this book is composed with illustrations and picturesIn accordance with the form of classroom teaching, the main teaching content is divided into 14 chapters, from easy to difficult, by applying the principle of teaching and training, combined with the characteristics of Ba Duan Jin and the acquired traits of foreign studentsIt is elaborated with movement essentials, likely errors, correction methods and aftereffects, and integrated with knowledge, practicality and funTherefore, it is a reference book suitable for teachers who are in need of teaching resource, foreign students who learn Ba Duan Jin, as well as beginners who expect to improve their skills.

This book is compiled and demonstrated by Yang Yuzhong and Sun Fu, translated by Liu Xiaofei and Liu LingYang Zihan from Department of Film and Television Photography and Production, Communication University of Zhejiang shoots the movements, meanwhile, Sun Jiayi from College of Information Engineering, Shanghai Maritime University processes the selected pictures with computer. Deficiencies in editorial work and translation do exist, and criticisms and suggestions from readers are welcomed.