Ba Daun Jin Qigong

Number Six

Carrying the Moon - To Strengthen the Kidneys and Waist

Our sixth posture is found in many Qigong systems in slightly different variations. ‘Carrying the Moon’ often relates to the kidneys and water energy, so it’s great for lower back pain, spinal mobility and symptoms of fatigue, it really does wake the whole body and instils a calm sense of well-being.

In TCM the kidneys are closely related to our immune system and the way that fluids move around the body. The unwanted waste is sent to the lungs and expelled through expiration, transported to the surface of the skin to be expelled as sweat and sent to the bladder to be eliminated as urine. Congested or dry lungs, too much sweating or lack of sweating and retention of urine or frequent urination can be common signs or causes of imbalance.

The kidneys (yin) are paired with the bladder (yang) so it is common to see weakness of the bladder and frequent urination when the kidneys’ energies are diminished. Pain of the lower back that feels like a dull nagging ache or loose stools, especially in the morning, are other signs the water element needs attention. This posture can help strengthen energy and release tension. In unison with movement two and three (metal and earth), they can transform imbalance to one of harmony.

The yang water channel (bladder) is often the region where you may experience physical symptoms. It runs from the frontal head region, the spine, hamstrings, calf muscles, achilles tendon and outward to the outer edge of the small toe. ‘Carrying the Moon’ helps to relieve many symptoms along its pathway. The internal fascia train associated with this region is one of the largest continuous structures in the body.

It has an upright energy, so important for balance and spatial awareness. When ‘disconnected’ for prolonged periods it can present with symptoms of pain, especially in the middle of the pathway (lumbar region) when we are seated for prolonged durations. Just like an archer’s bow, its strength comes from correct tension and structure, but if you bend it for too long it can inevitably develop a weak point. The natural activation of the core through contraction and release provides the internal massage for the associated organs and moves blood and fluids through the tissues.

Self-Treatment

Aside from regular practice of the physical movement, stimulating energy points on the channels can help restore balance. Massaging the bubbling well point underneath the foot, Tian Zhu at the base of the skull and the Zan Zhu point on the inner end of the eyebrows can help release tension in this pathway and its outward regions. See Image.

Common ailments that can be helped with movement six are: frontal headaches, stiffness and pain in the base of the skull, calf and hamstring pain, sciatica, restless legs, pain in the underside of the foot and discomfort in the spinal column, even emotional pain related to fear and lack of willpower will benefit from this movement and massage.

Being a water element practise, the energy is downward, grounding and cooling so great for any signs of fire like menopausal flushes, headaches, neck tension, busy mind, hot head, feeling agitated or restless and calming an overactive mind. My second publication ’Treat Your Own Neck Pain’ goes into more detail and offers a systemised practise for the mental calming of the mind. My third publication ‘Grow Your Flow’, delves deeper into the channel and the elemental energies.

Five Elements

With metal being the mother of water, it’s important to look after the lungs as they have a close relationship with the kidneys to maintain the harmony of fluids in the body. Check out the previous article for Ba Duan Jin movement two for more information and suggestions. The child of water is wood, look after your roots, eat earthy foods, and give time to anything creative or nourishing for self-growth to ease energy. The grandparent of water is Earth so stay grounded, eat foods from the earth, spend time with family and look after your muscles. Retention of energy in the colder months is quite important when the lungs and kidneys need support most.

Practise

1. Stand in a central posture with feet around hip width apart, in line with where the legs enter into the hip socket.

2. Place hands together in front of the abdomen as if holding a balloon gently with the pads of the fingertips.

Imagine elastic bands attached to the achilles tendons of the ankles and upward to a midpoint of the buttock crease, on each side, where the legs meet the buttocks.

3. Carefully, while hinging at the hips, slowly let the elastic bands lengthen in order to lower the balloon to the floor, but only until you feel a change in the tissues at the back of the legs. This is the area with which you will work. Relax the shoulders to lower the ball a little further.

4. When you have reached a comfortable flexion of the waist, begin to raise the arms straight out in front, in an outward arch, imagine pulling the elastic bands together, like pulling the buttocks into the heels, while maintaining a connection with the rear of the legs.

5. When the arms are at level with the ears, begin to raise the head and body in line with the arms.

6. When you have reached an upward posture, open the hands to release the balloon, turning the hands outward to the sides.

7. Separate the hands outwards, lowering them in an arch, returning gently to the sides of the body.

8. Repeat 8-16 times.

Training Tip

For an extra nourishing treat to release the lower back and to stimulate the kidneys further, after each movement you can place the hands on the lower back and gently massage the area to warm the kidneys. This feels really comforting!

Cautions

Only lower the upper body as far as the tension in the posterior leg muscles will allow, this will change over time. If there is high blood pressure do not go to low, take it easy and enjoy the practise. There is now rush with Qigong!

Plucking the Starts from Heaven

Ba Duan Jin Part 4

Plucking the Stars – Balancing Earth Energy

Our third posture relates to the earth phase of the five elements: the organs are stomach and spleen. The movement is akin to reaching above to the heavens and gently plucking the stars like a ripened fruit ready to be gifted from its mother tree.

The energy of the stomach descends and the energy of the spleen rises. As we lift our arm upward, we open the lateral aspect of the body, reaching to the heavens like a conduit between heaven and earth. This reaching provides internal space within the area to help the blood and fluids bathe the organs with its healing and cleansing power.

As we support the muscular structure and fascia tissues to softly release, we help reduce tension around the organs that, in some way, may reduce their ability to function to their full potential. In complementary balance to the opening of the lateral aspect of the body, as one side opens, the other side naturally closes, guiding the Qi to sink and return to mother earth.

When practising the Ba Duan Jin postures, we are, 1. Utilising the physical body to create an internal outcome. 2. Increasing activity in the areas where the organs reside. 3. Reducing physical tension through stimulation of the physical structure, and 4. To promote the movement of Qi, blood and fluids (the most important).

In the cycle of the five phases, the third Ba Daun Jin is related to Earth and the digestive organs, Stomach and Spleen. Earth is the central pivot of the five phases, the mother and root of all changes, so many symptoms of ill health have elements that effect these organs. In contrast, many illnesses can be improved through working with the functions of these organs. A healthy digestive system is a particularly important part of the human landscape which strengthens our resilience to illness and support our mental wellness.

The two earth organs are responsible for the processing and conversion of food nutrition. The stomach receives the food we eat and begins the process of converting this to energy. The spleen separates the pure from the turbid and begins the conversion of food and fluids into blood and Qi. You could say that the ‘quality’ of our blood and Qi is a direct result of the food we provide the body, so a poor diet can inevitably mean poor health, or at least a reduced quality of energy and symptoms of recurring illness that become chronic. The spleen is also responsible for transporting and transforming fluids in the body.

The stomach and spleen, like a balanced and rooted environment to feel happy. The stomach dislikes excessive damp foods like fats and sugars and the spleen dislikes excessive amounts of cold, raw foods. One of the easiest ways, noted in Traditional Chinese Medicine (TCM), to injure the spleen and cause digestive issues is by consuming too many ice-cold drinks or maintaining a diet of cold energy foods that are consumed while cold, raw and uncooked. The most immediate effect of this is fatigue and loose bowel movements. You may also feel the cold more or have a sense of feeling vulnerable.

‘Plucking the Stars’ is a great move for general energy boosting. If you feel fatigued or lethargic, then this practice will help revive a tired body and mind. The stomach is down-bearing and aids digestion, the spleen is lifting and maintains the integrity of the organs and their position. Prolapse and flaccidity in the body are signs of the spleens energy not ‘holding’ the tissues.

The transition between the energy of the seasons, when the climates change naturally, always returns to earth, a brief time of physical and emotional change and transformation. In TCM, the Spleen is responsible for the transformation and transportation of fluids in the body. Staying connected with mother earth and the food she provides at those times, helps to smooth the journey between the waxing and waning of Qi and keeps the digestion functional and calm. Naturally healing foods are presented in nature when they are often most therapeutic to our health.

Our earth organs, when unbalanced, can manifest as worry, feeling doubtful and to an extent, mild feelings of anxiety. When this organ system is out of balance, we can overthink our thoughts, we feel stuck, lose our appetite or suffer with muscle pains and fatigue. If earth cannot support metal, (the next element in the five phases) we can see the immune system low and common allergies, coughs and colds may transpire as the lungs are related to metal.

Being closely related to the blood and flesh of the body, irregular or painful menses can be improved with regular practise of Ba Duan Jin 3. Loss of muscle tone or physical weakness are other signs the earth organs may need help. As blood nourishes the brain, poor memory and forgetfulness can become a common symptom. Many symptoms associated with menopause can be tempered and reduced by strengthening the spleen energy. Ba Duan Jin 1, 2, 3 and 6 would be my prescription.

Some conditions that arise from an imbalance in the earth organs are digestive complaints like IBS, worrying about trivial things and events, looking backwards to the past and yearning. It can also affect our memory and our ability to concentrate. Thinking can become muzzy and dull, sometimes accompanied by a feeling of heaviness in the head and body. Everything becomes oppressive and slow, like being stuck in the mud. We can often feel ‘dizzy’ or dissipated when we lose our spiritual or emotional root. In the five phases, earth is supported by fire so listening to your heart and looking after the ‘inner you’ can help the earth energies to heal. Paint a picture, write a song or take a friend out for a walk under the trees.

The body part associated with the earth organs is the muscle tissues. Gentle exercise that provides a slight challenge keeps the muscle structures connected. In the creation cycle of the five phases, the mother of earth is fire, its yin organ is the heart, so keeping the blood moving through physical activity that nourishes the body and reducing prolonged stress, where the heart muscle and vessels can easily become fatigued, will maintain the supportive relationship between fire and earth. The child of earth is metal and the yin organ is the lungs, so take regular walks or just sit for a while in the fresh air and try not to hold onto the energy of others or retain your voice when you need to speak.

Practising ‘suspending the crown’ throughout the day can help to keep the lung cavity free from restrictions and condition the postural muscles for support. Just imagine you are being held up gently by a piece of string from the crown point of the head. This point is often where the hairline swirls. If you feel on top of your head, you will find a slight indentation where the bones of the skull meet. The ‘crown point’ is situated just forward of this skeletal landmark.

The third Ba Duan Jin can be practised in isolation, or as part of your existing health routine. Treat it like an interesting new friend you are trying to get to know, connect your breath to the body and enjoy the changes it provides. If you are able to add the other movements of the Ba Duan Jin, you’ll get even more benefits!

You can find a free video tutorial of the practise of ‘Plucking the Stars from Heaven’ at www.chi-fit.uk or find out more about Ba Daun Jin Qigong online at the Chris Handbury School of Qigong. Christopher Handbury has been in clinical practice for 18 years providing Acupuncture, Tui Na and Medical Qigong and authored four titles on the subject of working with Ba Duan Jin Qigong.

The Practise

Find a moment where you are undisturbed and able to spend some time with this practise. Allow your body and mind to connect with each change at see how you feel with each repetition. There is no rush. Start slow with four each side and work up to twelve times each side.

1. Place the hands in front of the torso at a level with the lower ribs. Left palm is facing up. Right palm is facing down.

2. Raise the left hand upward, rotating the forearm anti-clockwise as it passes the face so that the palm is facing upward and rests above the head.

3. Press the left hand upward through the heel of the palm, fingers pointing towards the right or backwards.

4. Simultaneously push downward gently with the heel of the right hand. Resting the hand at the side of the right hip. Fingers pointing forward.

5. Pause at the full extent, and then relax any tension

6. Turn the upward hand over to face down while turning the lower hand to face upward.

7. Slowly bring the hands back to centre. Right hand facing up, left hand facing down.

8. Continue on opposite side. Right hand raises up, left hand lower down. Repeat 8-12 times on each side.

9. Bring the hands back to the body, just below the navel, resting one hand on top of the other and spend a few minutes connecting to the breath.

Try to practise this movement 10-30 times per day between 7-9am and 7-9pm. You can also prepare the body with some light swings of the arms before setting your intention.