Simple Qigong Exercises

The Eight Pieces of Brocade is a well known qigong set. It was invented by Marshall Yeuh Fei to improve the health of his soldiers over 800 years ago. Since then, the "Eight Brocade" has been passed down from person to person. It has served warriors who wished to remain fit for military service and ordinary people who wished for nothing more than ordinary good health. Here are three basic exercises of the eight "pieces."

Double Hands Hold up the Heavens

• Assume a natural stance with your feet straight and directly below your hip joints. Let your hands hang at your sides. Calm your mind and your breathing.

  Interlock your fingers and bring your hands up the center line of your body. As they pass your face, rotate your thumbs inward. Continue rotating until your palms are up again. Press upward as though you were trying to lift something directly over your head. Press until your elbows are straight. When your arms are at full extension, lift your heels, so you are balancing on the balls of your feet. Hold for a count or two. Then lower your heels and bring your hands down along the same path they traveled up. Do up to 24 repetitions, or less if you experience discomfort.

Look to the Rear

• Stand with your feet beneath your hips as before. Make sure your upper body is straight without thrusting your chest out. Turn your head to the left. Exhale as you turn it, and look at something far behind you. Inhale as you bring the head back to the front. Exhale as you turn your head to the right. Look at something far behind you. Move your head slowly, carefully, and deliberately. When you have looked both directions, that is one repetition. Do up to 12 repetitions, or less if you experience discomfort.

  When you have have finished as many repetitions as is comfortable, put your hands on your waist, just above the side seams of your pants. Your thumb should point to the front, and your fingers should reach behind you toward your kidneys. Again, turn your head side to side as before for up to twelve repetitions.

  Finally, raise your hands to the front. Place them an inch from your body at the bottom of your rib cage, palms up, fingertips nearly touching. Again, turn your head side to side as before for up to twelve repetitions.

Ride the Horse and Punch

• Step your right foot out so that your feet are farther apart than the width of your hips. Squat down and spread your knees apart as though you were sitting on a horse. Bring your hands in with your fists to the sides of your waist, palm up. Your elbows will be pointed straight back. Look to the right. Tighten your fists and extend the right one straight out to the side at chin height. As you extend, rotate the fist so that the thumb is up. Also as you extend, sink a little deeper into your stance by bending your knees. Bring the fist back to your waist, and raise up in your stance. Then look to the left, and extend your left fist as you did the right. When you have brought the left fist back, that is one repetition. Do up to 8 repetitions, or less when you feel discomfort.