Breathe-in... Breathe-out Baduanjin 3p2s4j

lifest yle

lifest yle

The 8 steps of Ba Duan Jin（八段锦） 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.

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Breathe in…breathe 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 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: “I’ve had students who couldn’t sleep well and had no appetite, and they found these conditions improved after practising consistently. Students with

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stiff ts 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 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.

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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. nov+dec 2011•

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