Ba Duan Jin Exercise Set 4
Relieving the exhaustion of the five internal organs and injuries caused by the seven human emotions, by practising looking backward

The Ba Duan Jin Exercise Set 4 is one of the most potent of the eight exercises.

It has a powerful effect on your central nervous system and the circulation of both blood and Chi to your head. It stimulates the vital power of your kidneys. It also strengthens the activity of your eyeballs, your neck and shoulder muscles, and your nerves, and is excellent for alleviating high blood pressure and hardening of the arteries.

CAUTION Do not practise this Ba Duan Jin exercise when pregnant.

The Techniques of
Ba Duan Jing Exercise Set 4

Begin by lifting your arms from the Wu Chi position so that you hold a large imaginary balloon between your arms and your chest.

1. Turn your entire upper body from your hips, to the left. Breathe out as you move, and turn your palms outward as if pushing a large beach ball away from you. When you have turned as far as your hips will allow,jinish breathing out and hold the position for one second.

Check that your hands are still opposite the front of your chest and not skewed sideways by excessive twisting of your upper back and shoulders.

2. Turn back toward the front as you breathe in. As you move, turn your hands back inward to their original position, embracing the invisible balloon between your arms and chest. Relax and stay in this position for one second and finish breathing in.


Turn to the right, performing the same twist. Do this exercise four times to each side alternately.

Be sure to keep both feet flat on the floor throughout. This is essential to help draw the energy of the earth in through your feet as you do this exercise. Many of the vital energy meridians in your body stretch to your feet or have their origins there and it is essential to keep the contact from the soles of your feet and the ends of your toes right up through your back, neck, palms, and fingers.

Advanced Level of
Ba Duan Jin Exercise Set 4

Practise this Ba Duan Jin exercise set 4 regularly at the basic level for one or two years and then advance to the next stage.

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When you turn to the left, imagine that your hands are pressing against an enormous ball of stone. As you breathe out imagine that you are pressing up from the floor and through your hands, initially with 20 per cent of your strength. Hold the position for one second.

Then, keeping your hands in place, breathe in and relax. This will cause your whole body to turn naturally ever so slightly back toward the front. Allow this to happen and finish breathing in.

Then, as you breathe out again, twist from your hips a little further to the side and imagine that you are using 40 per cent of your strength to press against the stone ball. Hold for one second,then relax and allow the slight natural recoil of your body to take place.

Repeat on the same side, progressively using 50, 60, 70, 80, 90, and ultimately 100 per cent of your power each time you twist and breathe out.

Then perform the same sequence to the other side.

Return fromBa Duan Jin Exercise Set 4 to Qi Gong Main Page
Ba Duan Jin Set 1

Ba Duan Jin Set 2

Ba Duan Jin Set 3

Ba Duan Jin Set 4

Ba Duan Jin Set 5

Ba Duan Jin Set 6

Ba Duan Jin Set 7

Ba Duan Jin Set 8