lifest yle

lifest yle

The 8 steps of Ba Duan Jin

Ba Duan Jin is the most popular of the different
qigong routines practised here. When carrying out
the movements, inhale when stretching. Exhale upon
release of action. The exhale should be longer than the
inhale. Each exercise starts with hands at your side. The
complete set takes around 13 minutes.
1. T wo Hands Holding up
the Heavens
Stand with feet a shoulder width
apart, hands at the side of the body.
Interlace the fingers and turn arms
inwards, so palms face outwards.
Bring both hands up till palms face
the sky, keeping upper arms close
to the side of the ears. Relax both
hands, release fingers and bring
hands back to the side of the body. This stretches the
abdominal region. Repeat six times.

01

Breathe inbreathe out

Health Qigong is drawing followers with its slow moves which provide a gentle workout
text lin x i aoling photos v ictor chick
when madam ho hoy fong delivered rations to the

needy elderly in her estate, she would huff and puff

after climbing a couple of flight of steps. These days
though, she makes it up them easily. She puts it down to
practising qigong, which she took up four years ago.
Now, my breathing is much smoother, said the 54year-old full-time volunteer. She is one of 40 members
from the Kim Tian West RC Healthy Lifestyle Club
who meet every Sunday morning to do a set of breathing
and stretching exercises called Health Qigong by the 20
Healthy Lifestyle Clubs which offer it.
This form of qigong, which originated in China, has
three areas of focus posture and movement, breathing,
and concentration. The emphasis is on synchronising
breathing with controlled movements. Practitioners, like
Mr Kng Poh Eng, 65, chairman of Qigong Shi Ba Shi
Association claim it decreases anxiety and blood pressure.
Mr Kng, who has been teaching this form for 20
years, said: Ive had students who couldnt sleep well
and had no appetite, and they found these conditions
improved after practising consistently. Students with

22 n o v + d e c 2 0 1 1

stiff joints say they feel much better after a session.

However, he adds: All exercise offers health benefits.
Perhaps some of the people who come for the sessions
with health problems have not been exercising for some
time.
Each of the eight different actions in Health Qigong
are repeated between six and eight times. Because of its
slow movements and the even breathing required, this
form is seen as a good beginner exercise for the elderly.
Apart from health benefits, the qigong sessions also
offer practitioners a reason to get together with others
and enjoy the fellowship, noted Mr Kng. Some groups, he
added, meet in parks daily to practise their moves, and
some of their members even go on overseas trips together.

2. Posing as an Archer
Shooting Left and Right
Stand with feet apart wider than a
shoulder width, bend knees. Cross
both hands in front of the chest,
with palms facing the body. Raise
right arm to shoulder height, bend
at the elbow, as if pulling the
string of a bow. Extend left hand,
forming a straight line with your chest, palm facing away
from body, fingers pointing upwards. Turn your head 90
degrees to look along the left hand. Repeat, but this time
bringing the left arm to the chest and extending the right.
Strengthens and stretches the waist area and strengthens
the legs. Repeat entire set of movements three times.

Make new friends and stay healthy by joining our

Health Qigong Club. Visit www.one.pa.gov.sg for
more details.

3. Holding one Arm

Aloft
Stand with feet a shoulder width
apart, turn the left upper arm
outwards such that the palm faces
the body. As the arm crosses the
chest and moves up past the head,
turn it inwards for the palm to face
the sky. At the same time, turn the
right upper arm inwards for the
palm to face down, fingers pointing to the front by the
side of the right hip. Repeat the motion using alternate
hands. Complete the entire set of movements three times.

01 Madam Ho Hoy Fong, 54, in dark green T-shirt.

4. Gazing Backwards
Stand with feet a shoulder width apart, stretch out arms

with palms facing body and fingers

pointing down. Turn the upper
arms outwards till both palms face
outwards. Turn the head to look over
the left shoulder. Back to original
stance. Repeat motion but this
time look over the right shoulder.
Stretches the upper body. Do entire
set of movements three times.
5. Swinging the Head and
Lowering the Body
With knees a little bent, extend your
right leg to the side of your body
weight on the right leg. Both hands
resting lightly on thighs, elbows a
little bent, twist your torso to the
right. Move torso in a horizontal
motion from right to left, body weight gradually shifting
to the left. Straighten up. Repeat, this time with the left
leg extended and the torso twisting from left to right.
Tones the waist, back, neck and legs. Repeat entire set of
movements three times.
6. Gliding Hands and
Touching Feet
With feet a shoulder width apart,
bend down from the waist as far
as you can, knees unbent. Try and
grasp your toes. Return to original
position. Stretches the tendons at
back of the legs. Repeat six times.
7. Thrusting Fists and
Gl aring Eyes
Stand with the feet wider apart
than a shoulder width, knees
slightly bent, hands at waist level,
with elbows bent and fists clenched.
Thrust left arm out in a slow
punching movement. Open up fist
and turn the arms outwards with
fingers facing downwards. Make a fist again and draw
arm back to hip. Repeat with right arm. Complete the
entire set of movements three times.
8. R aising and Low ering
the Heels
Stand with feet slightly apart. Rise
to your toes and then sink down till
the feet are flat on the ground again.
Relax. Do this seven times. This
releases tension in the body.
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