When discussing calisthenics, we often think of middle-school gym class routines, such as jumping jacks and standard leg stretches. But calisthenics have a much deeper history, with roots in ancient China, where exercises of this type were believed to foster a holistic approach to wellness and mobility.
Chinese calisthenics, like Tai Chi, blend physical movements with rhythmic breathing and visualization, not only warming up your body but also energizing your inner spirit and promoting a sense of rejuvenation.
In this article, we will introduce you to one particular example of an ancient Chinese calisthenic exercise, which comes from a practice known as Ba Duan Jin or “Eight Pieces of Brocade”. It’s an exercise that can relax your body, stretch your muscles, elongate your spine, and invigorate your energy.
The Eight Brocades
Ba Duan Jin is an ancient form of standing and seated exercises, comprising eight standing exercises and eight seated exercises. We will focus on the first standing exercise, referred to as “Two Hands Hold Up the Heavens” or “Two Hands Press the Sky.”
Though it appears simple in its movements, this exercise is intricate in its composition. According to Traditional Chinese Medicine (TCM), it stimulates the San Jiao (“Triple Warmer”), now known as the thoracic cavity. This means the exercise supports the health and function of the heart, lungs, and liver while simultaneously loosening joints and elongating the spine.
Preparing for the Exercise
Before you begin, ensure you have a relaxed mindset and are as comfortable as possible. Follow these steps:
- Stand with your feet about shoulder-width apart.
- Close your eyes and relax, letting your arms hang by your sides.
- Quiet your mind by avoiding specific thoughts.
- Take a few natural breaths to cleanse yourself of physical tension and mental distractions.
- Once relaxed, intertwine your fingers with your palms up.
(If this position is uncomfortable, you can place one hand on top of the other or keep your hands apart with fingers pointing at each other.)
The Exercise
- Slowly raise your hands together as if you are scooping water from the ocean. Simultaneously, imagine pulling the Earth’s energy up from the ground through your feet and legs.
- Inhale as you lift your arms.
- Throughout the exercise, keep your head forward and your eyes loosely focused on your hands. Your eyes should follow your hands, but your head should remain still.
- When your hands reach about sternum height, slowly rotate them outward and upward.
- Exhale as your arms press.
- Continue raising your hands above your head, as if pushing the sky upward.
- When you reach full extension, rise up off your heels to lengthen your spine while continuing to press your hands upward. Your arms should be at a 20-45 degree angle from your body – not directly extended upward.
- Gently lower back onto your heels. As you exhale, lower your arms to their respective sides.
- Return to the starting position and take a few more cleansing breaths to relax and be present before repeating the sequence.
- Perform this exercise 24 times.
In Conclusion
Though this exercise may appear simple, it is actually quite comprehensive. By incorporating physical movement, contraction, relaxation, timed cycles of breathing, calm mental focus, and visualization, the “Two Hands Hold Up the Heavens” calisthenic provides a complete mind and body experience that invigorates your physical and spiritual well-being.
