Chapter One General Introduction to Ba Duan Jin11
IOrigin of Ba Duan Jin11
IICharacteristics of Ba Duan Jin17
IIIHealth Effects of Ba Duan Jin21
Chapter Two Practices of Ba Duan Jin Skills34
IBasic Exercises34
IITraining Methods of Waist Gap and Dantian45
Chapter Three Three Aspects of Adjustments of Ba Duan Jin56
IBody Adjustment56
IIBreath Adjustment59
IIIMind Adjustment60
Chapter Four Methods for International Students to Learn and Practice Ba Duan Jin72
ICommon Mistakes72
IILearning and Practicing Methods75
Chapter Five Preparatory Posture84
IEmphasis and Difficulty84
IIMovement Explanation84
IIIPractices Organization86
Chapter Six Two Hands Raise up with Palms Pointed to the Sky to Regulate the Triple Burner91
IEmphasis and Difficulty91
IIMovement Explanation91
IIIPractices Organization94
Chapter Seven Put into Bowpulling Posture and Horse Stance， as if Shooting the Eagle98
IEmphasis and Difficulty98
IIMovement Explanation98
IIIPractices Organization102
Chapter Eight Lift Single Arm to Recover the Spleen and Stomach107
IEmphasis and Difficulty107
IIMovement Explanation107
IIIPractices Organization111
Chapter Nine Keep Body Straight and Turn Head Back to Relieve Fatigue and Consumption116
IEmphasis and Difficulty116
IIMovement Explanation116
IIIPractices Organization119
Chapter Ten Swing the Head and Lower the Body to Relieve Stress126
IEmphasis and Difficulty126
IIMovement Explanation126
IIIPractices Organization133
Chapter Eleven Move the Hands Down the Back and Legs， and Touch the Feet to Strengthen the Kidneys138
IEmphasis and Difficulty138
IIMovement Explanation138
IIIPractices Organization142
Chapter Twelve Thrust the Fists and Make the Eyes Glare to Enhance Strength147
IEmphasis and Difficulty147
IIMovement Explanation147
IIIPractices Organization153
Chapter Thirteen Raise and Lower the Heels to Cure Diseases157
IEmphasis and Difficulty157
IIMovements Explanation157
IIIPractices Organization159
Chapter FourteenClosing163
IEmphasis and Difficulty163
IIMovement Explanation163
IIIPractices Organization165
Ba Duan Jin is the traditional health Qigong of the Chinese nation， which pays equal attention to both method and principle， body and mindHaving been weathered and passed down for hundreds of years， it is becoming an unfading topic， deeply favored by international studentsWith the growing enthusiasm of overseas students， the Ba Duan Jin education work attaches great importance to help these students learn Ba Duan Jin better， obtain health and enjoy happiness benefited from Ba Duan Jin， and promote popularization of Ba Duan Jin in foreign countries.
Written in both Chinese and English， this book is composed with illustrations and picturesIn accordance with the form of classroom teaching， the main teaching content is divided into 14 chapters， from easy to difficult， by applying the principle of teaching and training， combined with the characteristics of Ba Duan Jin and the acquired traits of foreign studentsIt is elaborated with movement essentials， likely errors， correction methods and aftereffects， and integrated with knowledge， practicality and funTherefore， it is a reference book suitable for teachers who are in need of teaching resource， foreign students who learn Ba Duan Jin， as well as beginners who expect to improve their skills.
This book is compiled and demonstrated by Yang Yuzhong and Sun Fu， translated by Liu Xiaofei and Liu LingYang Zihan from Department of Film and Television Photography and Production， Communication University of Zhejiang shoots the movements， meanwhile， Sun Jiayi from College of Information Engineering， Shanghai Maritime University processes the selected pictures with computer.Deficiencies in editorial work and translation do exist， and criticisms and suggestions from readers are welcomed.
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