How to practice Ba Duan Jin for better results? How long should I practice Ba Duan Jin for it to be effective?

Ba Duan Jin is a colorful treasure among traditional Chinese medicine's Daoyin and Anqiao. It generally has eight sections, and the word "Jin" means it is as soft and beautiful as brocade. As Gao Lian of the Ming Dynasty said in his book "Zunsheng Bajian" in "Ba Duan Jin Daoyin Method": "Do it after midnight and before noon, and the creation will combine heaven and earth. The cycle will turn in sequence, and the eight trigrams are good causes." The word "Jin" is composed of "gold" and "silk" to indicate its exquisiteness and luxury. In addition, the word "Jin" can also be understood as a collection of individual Daoyin techniques, which is as continuous as silk brocade, and is a complete set of fitness methods. So, how to practice Ba Duan Jin for better results? How long does it take to practice Ba Duan Jin to be effective? Let's take a look at the introduction of Encyclopedia Knowledge Network below!

Contents of this article

1. How to practice Ba Duan Jin for better results

2. How long does it take to see the effects of Ba Duan Jin?

3. Who is not suitable for practicing Ba Duan Jin?

How to practice Ba Duan Jin for better results

To achieve good results from practicing Ba Duan Jin, you must persist in practicing. Generally speaking, you should practice it at least 5 times a week, 1 to 2 times each time, with a rest of about 2 minutes between each time. Including warm-up and finishing exercises at the end, it is best to practice it for about 40 minutes each time.

If time or health condition does not permit, you can arrange 1 to 2 exercises a day, each time for 15 to 30 minutes. You can also separate the whole set of exercises and choose the movements that suit you to practice.

When practicing Ba Duan Jin, more attention is paid to the combination of breathing, so it is best to choose a relatively quiet time period, either in the morning or at night, and practice half an hour before or after meals. But it is not limited to these two time periods. If you have time and space, you can practice at any time.

The environment for practicing Ba Duan Jin is very important. You should try to go to a place with fresh air, because you need to breathe fresh air when practicing.

When practicing Ba Duan Jin, the clothes you wear should not be too tight but should be as loose as possible to allow the blood and qi to flow through your limbs.

How long does it take to see the effects of Ba Duan Jin?

Most people need to practice for 3-6 months to see results, it varies from person to person.

Ba Duan Jin has eight movements, each of which can mobilize different parts of the body to move. Combined with breathing, it can improve neurohumoral regulation and enhance blood circulation, have a gentle massage effect on the abdominal organs, and have a good regulating effect on the nervous system, cardiovascular system, digestive system, respiratory system and motor organs.

Everyone has different motivations for practicing Ba Duan Jin. Some people just want to exercise, while others want to lose weight or treat certain chronic diseases. Many people only notice obvious improvements in their health after persisting for 3-6 months. Everyone wants different effects. As long as you persist in practicing and practice in the right way, your body will tell you what you have gained.

Who is not suitable for practicing Ba Duan Jin?

People who suffer from acute spinal injury due to unknown causes should not practice Ba Duan Jin. For example, if the waist suddenly cannot move for unknown reasons, or there is sudden pain in the waist, do not practice Ba Duan Jin or do other exercises easily at this time, because when practicing Ba Duan Jin, the human spine will bend, extend, flex and rotate, and any twisting or bending movement at this time may aggravate the spinal injury.

If you are diagnosed with spinal symptoms, such as spinal cord compression or spinal cord injury, you cannot practice Ba Duan Jin at will. The treatment and rehabilitation training of this type of patients need to be carried out under the guidance of a doctor. If you are interested in practicing Ba Duan Jin, you can consult a doctor and let the doctor decide the time and method of exercise.

Although the movements of Ba Duan Jin are simple and easy to learn, after completing the whole set you will feel hot and sweaty all over, as if you have done strenuous exercise. Therefore, people with serious heart, brain, or lung diseases should not practice Ba Duan Jin to avoid inducing disease.

However, people with mild symptoms can practice Ba Duan Jin after consulting a doctor.

Many people with weak constitutions will feel dizzy and exhausted if they walk a little more or move a little more. Ba Duan Jin is a kind of health-preserving Qigong, which needs to be practiced in coordination with breathing. People who are too weak or lack energy are not suitable to start practicing it suddenly.