Qigong--literally "energy work"--originated thousands of years ago in China as a way to improve overall health and fitness by working with internal energy ("qi" or "chi") through breathing exercises, movement and meditation. According to Sifu David Carr, the "Eight Brocades" create internal-external harmony by synchronizing the breath with physical movement. Thus qi flows more freely, and physical energy and immune response improve. This version of the Eight Brocades was formulated by Grandmaster Doc-Fai Wong. Qigong is traditionally done outdoors wearing sneakers or other comfortable shoes. Repeat each exercise several times.
Holding Up the Heavens
Stand with the feet shoulder-width apart, knees softly bent, tailbone tucked under and shoulders back, but relaxed. Inhale slowly while bending the knees to sink into a comfortable squat, circling the arms downward in a "scooping" motion. Exhale slowly while straightening the knees and lifting the hands, palm up, to shoulder height, then turning them to push toward the "heavens." Circle the arms out and downward to begin the next repetition.
Heaven and Earth
Begin in a similar stance, but with the hands held in front of the midsection as if holding a basketball-sized sphere, with the left hand on top and right hand underneath. Pivot the left heel so the toe points perpendicular to the body while rotating the torso to the left. Exhale while bending the left knee, letting the body weight shift to that side while pushing toward "heaven" with the left hand and toward the earth with the right. Inhale and return to center. Turn the "ball" over and repeat to the right.
Leaning To and Fro
Start in the same stance. Make fists, and rest each hand against the small of the back. Inhale and lean back slightly. Straighten the back and exhale while bending the knees, letting the hands slide along the outside of the legs toward the ankles. Reach a comfortable squat and lean forward, hinging from the waist. Inhale while slowly rising to the start position. Exhale, relax and repeat.
Eyes on the Horizon
Stand with the feet together and shoulders relaxed. Inhale while slowly turning the head to the left. Exhale slowly back to center, and repeat to the right.
Dragon Shakes Its Tail
Stand with feet a little wider than shoulder-width, hands clasped behind the back. Pivot to the left, inhale and bend forward until the body is parallel to the ground. Exhale while slowly swinging the body all the way to the right, then inhale while returning to center. Repeat, this time pivoting to the left and swinging the body to the right.
Shooting the Bow
Stand with feet a little wider than shoulder-width and the hands overlapped in front of the face, with the palms facing in and the left hand on the outside. Exhale and sink down while "drawing the bow," using two fingers of the left hand to make the "bow" and drawing the right hand back as if holding the bowstring with three fingers. Inhale as you move back to the starting position; switch hands and repeat to the right.
Punching and Glaring
With feet about shoulder-width apart, make fists and bring them back to the sides. Exhale slowly while tightening every muscle in the body, sinking to a comfortable squat and "punching" the left hand slowly forward. Relax completely and inhale while rising back to the starting position, then repeat to the right.
Realigning the Organs
Stand with feet slightly apart, knees bent slightly. Inhale while rising onto the toes. Exhale while dropping back to the floor briskly enough to slightly jar the body.
References
- Sifu David Carr, director, Golden Phoenix Foundation, New Smyrna Beach, Fla.
- Doc-Fai Wong Martial Arts Centers: Chi-Kung (Qigong)
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