Weight Loss and Internal Organ Nourishment: A Guide to Baduanjin Qigong for People with High Blood Pressure, High Cholesterol, and High Blood Sugar

Which exercises are suitable for you?

(1) Eight-Section Brocade Qigong
Health Qigong is a traditional Chinese sport that combines physical activity, breathing exercises, and mental regulation. It is an important part of China's long-standing culture. Relaxation exercises are preferred, but standing meditation, strengthening exercises, and dynamic exercises can also be used. The principles of practice emphasize "relaxation," "stillness," and "descending." It requires coordination with intention and simple movements. Breathing should use the natural breathing method, not the breath-holding method. Exhalation should be appropriately prolonged to increase the excitability of the vagus nerve. Movements should involve large-amplitude, alternating and combined movements of the upper and lower limbs and trunk, avoiding prolonged isometric contractions with continuous tension. Practice Qigong at least once a day for 30-45 minutes each time. The Eight Pieces of Brocade mainly consists of the following eight postures: Preparatory Posture: Stand with feet shoulder-width apart, head upright, body straight, waist relaxed, abdomen relaxed, knees slightly bent, toes pointing towards the ground, arms relaxed and palms pressing down, fingers straight and natural. Concentrate, regulate breathing, eyes lowered, and breathe silently, focusing on the dantian (lower abdomen).

First Posture: Supporting the Heavens with Both Hands to Regulate the Three Burners. This posture involves crossing and lifting the hands, stretching the back and chest, promoting the flow of qi and fluids throughout the body, thus nourishing the whole body with vital energy and body fluids. Commands: Cross hands in front of the lower abdomen, turn palms upward as if supporting the heavens, separate palms to the left and right in a cloud-parting motion, return to the starting position with hands embracing. The posture should be slow and follow the breath, completing one cycle with each inhale and exhale. Pause briefly at the end of the exhale, ensuring the movement is natural and fluid.

Second Posture: Drawing the Bow Left and Right Like Shooting an Eagle. This posture expands the shoulders and chest, with the left and right hands resembling a bow and arrow, a graceful movement. It can release chest tightness, regulate liver qi, treat rib pain, and relieve shoulder and back discomfort. The command for "Drawing the Bow Like Shooting an Eagle" is: Squat firmly in a horse stance, cross your hands in front of your left chest, push with the left and pull with the right as if shooting an arrow, left index finger pointing upwards. Shift to the right side with your waist, cross your hands in front of your right chest, push with the right and pull with the left, eyes following the index finger, then return to the starting position.

The third posture, "Regulating the Spleen and Stomach Requires a Single Lift," involves the coordinated pulling and stretching of the left and right upper limbs, which stretches the abdominal cavity, providing a good massage effect on the spleen, stomach, liver, and gallbladder, assisting in regulating qi, aiding digestion and absorption, and enhancing nutrition. The command for "Regulating the Spleen and Stomach Requires a Single Lift" is: Overlap your hands, palms facing upwards, right arm above left, round the upper arm, right palm rotates upwards, left palm flips to the spleen point, both palms move along the stomach meridian, switch arms to complete one cycle, exhale fully and inhale deeply without exerting force, return both palms to the dantian (lower abdomen).

The fourth movement, "Looking Backwards to Relieve Five Labors and Seven Injuries," involves turning the head and twisting the arms to adjust the cervical spine (called the "Heavenly Pillar" in Traditional Chinese Medicine), a vital artery connecting the brain and internal organs. Simultaneously, it straightens the chest, stimulating the thymus gland, thereby improving the brain's ability to regulate the internal organs, enhancing immunity and physical constitution, promoting self-regulation, and eliminating sub-health conditions. The instructions for "Looking Backwards to Relieve Five Labors and Seven Injuries" are: Hold your hands like a tray, turn your palms to seal and press, rotate your arms inwards, and turn your head to the left, guiding the Qi downwards to the Yongquan point (Kidney 1). Exhale completely, relax and calm, return your arms to the right with palms facing upwards, and continue the movement to the right side. The final movement involves raising the Qi back to the Dantian (lower abdomen).

The fifth movement, "Shaking the Head and Wagging the Tail to Clear Heart Fire," involves bending the upper body forward and wagging the tailbone to lower heart fire and raise kidney water. This can eliminate symptoms such as irritability, mouth ulcers, bad breath, insomnia, excessive dreaming, hot and dark urine, and constipation. The "Shaking Head and Wagging Tail to Clear Heart Fire" command: Choose either a horse stance or a lunge stance. Place both palms on your knees. Exhale and turn your head to the left, looking at your right toes. Inhale and return to the starting position, then shake your head and look at your left toes. Repeat this movement, following your breath. Keep your breath focused and your intention concentrated.

The Sixth Movement: "Hands Grasping Feet to Strengthen Kidneys and Waist." This movement involves a forward bend and backward stretch, massaging the lower back and hind limbs with both hands. This stretches and pulls the Du Meridian and the Bladder Meridian, regulating the reproductive and urinary systems, as well as the muscles of the lower back. The command for "Hands Grasping Feet to Strengthen Kidneys and Waist" is: Stand with feet one step apart, hands flat on your lower abdomen. Turn to the left and right, inhaling and tucking your waist in. The depth of the movement depends on the breath. Exhale and bend forward, rounding your toes. Use your hands to guide the movement without force. Relax your waist, draw in your abdomen, and focus on the Yongquan point (Kidney 1).

The Seventh Movement: "Clenching Fists and Glaring to Increase Strength." This stance, with its horse stance punch and glaring eyes, stimulates the liver meridian system, enriching liver blood, promoting the smooth flow of liver qi, and strengthening muscles and bones. It is especially suitable for those who are sedentary and bedridden, often experiencing stagnant qi and blood. The incantation for this stance is: Squat into a horse stance with eyes wide open, fists clenched in front of the chest. Guide internal energy with the waist rotation, punching forward and pulling back, rotating the arms. Inhale as you retract, exhale as you release, alternating left and right, looking at the fists. Return the fists to the chest, then bring the feet back and press the palms back to the starting position.

The eighth stance, "Seven Shakes Behind the Back to Eliminate All Diseases," is simple. Stand on tiptoe, stretch the spine, and shake the body downwards, massaging the internal organs. As the saying goes, "A hundred steps are not as good as a shake." This downward shaking motion causes a very comfortable full-body vibration, which not only helps eliminate various ailments but also serves as a perfect closing exercise for the entire routine. The Seven Shakes to Cure All Illnesses: Stand with your legs together, toes pointing outwards, toes pointing outwards and heels dangling, exhale as you lift your heels and press them down with your hands, then exhale as you lower your heels, completing a full circle. Repeat this seven times, allowing the Qi to flow back to the Dantian (lower abdomen). Relax your whole body and shake, breathing naturally and peacefully.