rejuvenates your body
As practitioners of life cultivation, we engage in the 8-brocade Technique to rejuvenate our body. When we practice the technique on a daily basis, we will enhance our physical fitness and prevent illness. We will look younger and feel younger.
The 8-brocade technique consists of eight styles or movements. In order to learn this technique properly, we start with the first movement. We memorize the instructions and visualize the movements and associated breathing in our mind until we have it firmly in our mind. We do not refer to the instruction booklet, or the pictures, or the video half-way through the practice. We just have to memorize it.
Now we start to practice the movements and breathing, visualizing the movements in our mind. We focus on the movements by the eyes-nose-mind technique.
This 8-brocade technique is suitable for people of all ages. It is best to practice outdoors in the morning before breakfast. If you sweat after the exercise, take a shower, or swipe off the sweat with a towel before breakfast.
We group all eight movements here for convenience. When you learn and practice, learn and practice one by one. Learn one until you are well versed with it, and then go on to the next. Try to learn one movement a week. Do not try to learn and practice more than one or all at once.
As practitioners of life cultivation, most of us take the 8-brocade technique as the cornerstone of our fitness program to restore us to a younger self.
Here are the movements of the 8-brocade technique. Enjoy.
01 Shuang shou tuo tian li san jiao
Lift both hands to hold the sky in order to maintain organs in our rib cage
01 Stand upright, with your two feet apart and shoulder wide. Your arms are naturally loose on the sides.
02 Lift your arms slowly to the top of your head in front of you. Cross your fingers so that your fingers are intertwined with your palms facing upwards, as if you are holding the sky.
03 While you are doing this, inhale slowly. When you inhale, take in air in nine cascades. Refer to Mustang Tuna Technique for full explanation. We assume that you have mastered the Mustang Tuna Technique at this point.
04 Hold your breath when you are holding the sky. Count from one to nine slowly while you are holding your breath. Refer to Mustang Tuna Technique for a full explanation on how to hold your breath.
While you are lifting your hands, raise your heels upwards simultaneously. When you hold your breath with your palms extended, you are standing on the ground with your heels off the ground.
Next, lower your arms slowly towards the sides of your body. At the same time, lower your heels so that you stand firmly on the ground.
At the same time, exhale slowly and naturally.
Repeat the movements as many times as you can. Start eighteen times when you first begin. Once you have mastered the technique, do it fifty times per session.
02 Zuo you kai gong ru she diao
Stretch the Bow Left and Right to Shoot the Condor
01 Stand upright. Spread your feet shoulder wide. Your arms hang naturally at the sides.
02 Take a big step forward with your left foot with your knee slightly bent, so your body is squatting. Cross your arms on your chest with your right arm outside, and your left arm inside.
03 Stretch out your left arm and follow it with your eyes. While you are looking at it, clench your left hand with the index finger pointing upwards and straighten your thumb. Now your index finger and your thumb are wide open forming a V. The other three fingers are curled into your palm and resting there. It is very similar to you imitating shooting a gun, except here the index finger is pointing upward instead.
04 To summarize it, you push and straighten your left arm out to the left. Turn your head to follow your left arm. Look at your left index finger.
05 At the same time, you clench your right hand into a fist. Extend your right arm flatly to the right, as if you are pulling the bow to shoot an arrow. Your hand should be at the same level of the center point of your rib cage.
06 Next, restore your action to its original position. You have now completed one-half of the movement, the left movement.
07 Now repeat the movements with your left and right interchanged. Now you have done one complete movement.
08 Repeat as many times as you feel comfortable. A beginner may start with eighteen times.
You should practice deep breathing at the same time. You should inhale when you stretch your arms and pull the bow, and exhale when you recover to the original position. Refer to the Mustang Tuna Technique for more information on doing deep breathing the correct and beneficial way.
03 Tiao li pi wei xu dan ju
Lift singly to maintain stomach
01 Stand upright, with your feet apart and shoulder wide.
02 Raise your right hand with five fingers closed tightly to each other with your palm upwards, fingers pointing to your right.
03 At the same time, press down your left hand with five fingers closed tightly to each other with your palm downwards, fingers pointing to the front.
04 Restore your movement to its original position.
05 Repeat the movements with your left and right interchanged.
06 Repeat as many times as you can. A beginner may start with eighteen times.
You practice deep breathing at the same time. You should inhale when you push with your arms, and exhale when you recover to the original position.
04 Wu lao qi shan wang hou qiao
Look Back to Treat Injuries
01 Stand upright, with your feet apart and shoulder wide. Your feet should be firmly on the ground.
02 Cling your palms to the sides of your legs. Clang your neck slowly to look behind you to your left. Hold briefly and then restore your neck to its original position.
03 Next clang your neck slowly to look behind you to your right. Hold briefly and then restore your neck to its original position.
04 Repeat as many times as you can. A beginner should start with eighteen times.
If you practice deep breathing at the same time, you should inhale when clang your neck to look behind you, and exhale when you recover to the original position.
05 Yao tou bai wei qu xin huo
Shake your head and tail to rid inner fire
01 Stand upright, with your feet about three-foot apart.
02 Bend your knees into a horse-riding style stance.
03 Hold the front of your thighs with your palms.
04 Tilt your head and upper body slightly forward. Make circular movements with your waist and buttocks several times. Then make circular motions with your waist and buttocks several times in the opposite direction.
05 Repeat as many times as you can. A beginner should start with eighteen times.
If you practice deep breathing at the same time, you should inhale when you turn your waist and exhale when you recover to its original position.
06 Liang shou pan zu gu shen yao
Hold your feet with both hands to fortify your kidneys
01 Raise the arms from the front of the body and stretch them upwards fully. Stretch up your arms hard so that you feel that the chain of the spine is being pulled apart.
02 Then drop the arms, hands move down the back, bend the upper body forward, stretch the legs straight, and move the palms all the way to the ankles. If you can’t even reach your ankles, your ligaments are getting old.
03 Press the instep with both palms, raise your head, slump your waist, stretch your legs straight, and pause for three seconds. If you can’t reach your feet, pretend that you are doing it.
04 Get up slowly, stretch your arms forward, lengthen your lumbar spine, stretch your legs straight, and hold your body with your arms, feeling that the entire lumbar spine is stretched out. Now you have returned to the original position as in step one.
05 Repeat the above movement fifteen to twenty times or as much as you see fit.
You may practice with deep breathing. Follow the instructions in a verse as follows.
The style moves with the breath to determine the depth. Bend down and exhale to climb the legs and feet. Extend the waist and inhale to reach the sky. Each exhale and inhale is one cycle of breath. Follow the breath to be natural.
When bending down, slowly exhale all the turbid air in your body. When you stand up and stretch your waist, breathe in clean air. It varies from person to person so please breathe naturally.
The movement of this posture focuses on the waist, which is the home of the kidneys. Long-term exercise of the waist can play a role in connecting the he meridian and expanding the du meridian. It has the effect of strengthening the kidneys, refreshing the brain and improving eyesight, and other benefits.
07 Zan quan nu mu zeng qi li
Angry sighting with fists to increase strength
01 Stand upright. Spread your feet shoulder wide.
02 Bend your knees into a horse-riding style stance. Remember this stance because many of our shenzhan movements use this stance.
03 Clench your hands into fists and place them at the waist with the knuckle side down.
04 Hit your left fist out slowly with a twisting motion forward until your left arm is straight, fist knuckle side up, and your eyes are wide and stared forward as if you are very angry.
05 Then you retract your left fist, and hit forward with the right fist at the same time. You hit with your right fist the same way as before.
06 You hit forward alternating between left and right fist for as many times as you can. A beginner should start with eighteen times.
If you practice deep breathing at the same time, you should exhale when you punch, and inhale when you retract. Some people will emit a sound when they exhale and punch.
08 Bei hou qi dian bai bing xiao
Vibrate to rid of all illness
01 Stand upright with your feet close together.
02 Keep your palms close to your legs. Straighten your knees. Raise your heels together several inches off the ground. At the same time, lift your head as if you are lifting your whole body.
03 Then restore your heels to the ground.
04 Repeat the movements as many times as you can. For a beginner, you should do it at least eighteen times.
If you practice deep breathing at the same time, you should inhale when you lift the heels, and exhale when you return the heels to the ground.
(This is what you will do if you want to look over a wall which is taller than you. )
To learn how to effectively practice the Mustang Shenzhan Technique,
Read more: Mustang Shenzhan Technique practice advice.
To learn about precautions taken when practicing Mustang Shenzhen Technique,
Read more: Mustang Shenzhan Technique practice advice.
To learn more about the intricacies of the Mustang 8-brocade Technique,
Read more: Mustang 8-brocade Technique Advanced.
End of Mustang 8-brocade Technique Basic.
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