Category: Uncategorized

Day eight of the 30-day challenge (by Adam Meakins) High five!

Check out WHO guidelines and wash your hands before and after exercising.

The Dutch team of QuaranTrain wants to share some national traditions with the world! Therefore, on the 27th of April we will launch our Kingsday Special. This Special contains videos of traditional games, with which you can challenge yourself, your family, neighbors and friends to be active.  

Why Kingsday? No, this is not about the translation of the word Corona, which means Crown. In the 19th century this day arose to emphasize the national unity in the Netherlands. In the years that followed it evolved to be a celebrative event on the birthday of the queen. Until 1980 this contained a parade for the queen. Since Beatrix became the queen, the royal family visited a different town each year and participated in the locally organized festivities.  
2014 was the first Kingsday on the birthday of our new inaugurated King Willem-Alexander, on the 27th of April.  
Normally, we celebrate Kingsday all together by playing funny traditional games, selling the overflowing stored stuff from the attic at a local fleamarket and dancing at a music festival. And of course, all dressed up in orange!

This year would be a bit different, but Corona isn’t a reason to cancel a joyful day. So, feel yourself like a king or queen while waving from your balcony, have fun with our videos and make this day a positive one!

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Yifan Chen, Meichen Chen, Liwen Fu and Hui Wang

Taiji is an ancient Daoist philosophical term symbolizing the interaction of yin and yang, which are opposite manifestations of the same forces in nature. The dynamic interaction of yin and yang, underlying the relation and changing nature of all things, is epitomized in the famous “Taiji Diagram.”

Taiji is one types of Wushu rooted in the Daoist concepts of the interplay and necessary balance of yin and yang.

Some traditional schools claim that Taiji has a practical connection to the theories of the Song dynasty Neo-Confucianism (a conscious synthesis of Taoist, Buddhist, and Confucian traditions). These schools believe that Taiji ‘s theories and practices were formulated by the Taoist monk Sanfeng Zhang in the 12th century (Wile and Douglas, 2007).

Taiji appears to have received this appellation from only around the mid of the 19th century (Hennning,1994). History records that Luchan Yang, the founder of Yang’s Taiji, trained with the Chen family for 18 years before he started to

teach the art in Beijing, which strongly suggests that his art was based on, or heavily influenced by, the Chen family art. The Chen family can trace the development of their Taiji back to Chen Wangting in the 17th century. At that time, Taiji had already developed.

Many studies report improvements in quality of life, flexibility, strength, cardiovascular function, pain, balance, and kinesthesia after learning Taiji. According to the data, Taiji is mostly performed in the form of semi-squatting, so it can improve the stability of lower limbs and delay aging. In addition, Taiji combines breathing with the body to effectively improve respiratory function. Furthermore, Taiji is a lifestyle practice, regular practice can improve immunity.

With the growing number of people remain quarantined at home, we should take exercise choosing at a rather restricted environment into consideration with an attempt to stay active and be healthy. Taiji presents its unique values in such a special period and should be introduced to the whole world. As above, we know that Taiji is not just a kind of Wushu, but way more than that.

On the one hand, Taiji is a low-cost and easily implemented exercise without facilities, which makes it easy to persist in the quarantine state. And its medical value presents in various aspects, such as memory, digestion, balance, flexibility and so on.

On the other hand, people around the world are going through a tough spell and what happened around might make you feel stressed or restricted than before. The slow movement and concentration of Taiji will guide you to find your peaceful inner heart. It is exactly the right time to do Taiji！

Here is an action demonstration of Taiji. The character in the video is Dr. Jing Liu, an associate professor from Department of Wushu and Arts, Nanjing Sport Institute, China.

Reference:

Henning, Stanley (1994). “Ignorance, Legend and Taijiquan”. Journal of the Chen Style Taijiquan Research Association of Hawaii. 2 (3). Archived from the original on 2010-01-01. Retrieved 2009-11-23.

Lin, Z., 2016. On Chinese Tai Chi Culture: Contemporary Values and International Communication. Asian Social Science 12, p273. https://doi.org/10.5539/ass.v12n10p273

Wile, Douglas (2007). “Taijiquan and Taoism from Religion to Martial Art and Martial Art to Religion”. Journal of Asian Martial Arts. Via Media Publishing. 16 (4). ISSN 1057-8358.

Yang, Y., & Grubisich, S. A. (2005). Taijiquan: The art of nurturing, the science of power. Zhenwu Publications.

Yang, Y., Verkuilen, J., Rosengren, K. S., Mariani, R. A., Reed, M., Grubisich, S. A., & Woods, J. A. (2007). Effects of a Taiji and Qigong intervention on the antibody response to influenza vaccine in older adults. The American journal of Chinese medicine, 35(04), 597-607.

1. What is Baduanjin?

If the meridian is not smooth, there are many diseases. How to open the meridians and full of energy? Traditional Chinese medicine takes qi and blood as its core and qi as its root, so Baduanjin Qigong came into being.

Baduanjin Qigong requires no equipment, is not limited by the venue and easy to learn. It saves time and has a very significant effect.

The Baduanjin qigong is one of the most common forms of Chinese qigong used as exercise, variously translated as Eight Pieces of Brocade, Eight-Section Brocade, Eight Silken Movements or Eight Silk Weaving, Baduanjin exercise consists of eight separate, delicate, and smooth exercise movements, in which each section brings certain function-enhancing benefits to different physical parts of body or particular organs. The Baduanjin traditionally contains both a standing and seated set of eight postures each.

STANDING

1. Two Hands Hold up the Heavens (Shuang Shou Tuo Tian);It can vomit old and new, regulate visceral function, smooth joints, especially on upper limbs and lower back;

https://sd.iqilu.com/v7/share/article/6342732

2.Drawing the Bow to Shoot the Eagle/Hawk/Vulture; It can enhance breathing and blood circulation, condition liver and lungs, and correct pathological phenomena caused by incorrect posture;

https://sd.iqilu.com/v7/share/article/6342732

3.Separate Heaven and Earth;It can prevent gastrointestinal diseases and enhance digestive function;

https://sd.iqilu.com/v7/share/article/6342732

4.Wise Owl Gazes Backwards or Look Back;It can eliminate fatigue, strengthen the brain and soothe the nerves, and prevent shoulder aches;

https://sd.iqilu.com/v7/share/article/6342732

5.Sway the Head and Shake the Tail; It can relieve virtual fire, irritability, and strengthening kidneys;

https://sd.iqilu.com/v7/share/article/6342732

6.Two Hands Hold the Feet to Strengthen the Kidneys and Waist;It can cure low back disease, enhance kidney and waist function, and regulate body fluid balance;

https://sd.iqilu.com/v7/share/article/6342732

7.Clench the Fists and Glare Fiercely (or Angrily); It can stimulate the Qi, strengthen muscle strength, mainly to regulate the lungs;

https://sd.iqilu.com/v7/share/article/6342732

8.Bouncing on the Toes; It can dredge the spinal meridians of the back and enhance spinal nerve energy.

https://sd.iqilu.com/v7/share/article/6342732

In addition, persistent exercise can enhance lower limb stability, reduce stroke risk, and greatly improve patients with cognitive impairment. With COVID-19 sweeping the globe, Baduanjin Qigong has the function that improves the respiratory system and strengthened immunity.

2.Development and history of Baduanjin

Baduanjin qigong is mentioned in several encyclopedias originating from the Song Dynasty. The Pivot of the Way describes an archaic form of this qigong. The Ten Compilations on Cultivating Perfection features illustrations of all eight movements. The exercise was later expanded from eight to twelve movements over the centuries and was described in the boxing manual Illustrated Exposition of Internal Techniques (1882) by Wang Zuyuan, a famed practitioner of the Sinew Changing Classic set

Nineteenth century sources attribute the birth of this exercise to semi-legendary Chinese folk hero General Yue Fei (Shahar), and describe it as being created as a form of exercise for his soldiers. The legend states he taught the exercise to his men to help keep their bodies strong and well-prepared for battle. By the late 1970s and early 1980s, Baduanjin, as a traditional Chinese sport, began to be introduced into the curriculum of Chinese colleges and universities.

3. How can it benefit the world during this special period?

As aforementioned, Baduanjin can benefit people in many aspects in terms of improving body flexibility, immunity and preventing disease. Though it was originated in China, the China General Administration of Sport is trying to promote it to the world. Currently, a number of people are in quarantine as a result of a pandemic of COVID-19. During this period, people’s physical activity level decreased remarkably because of the environment limitation and the impact of mental health on some people is also obvious.

However, Baduanjin can make a difference! It is easy and gentle, without a require of any equipment, and suitable for people of any age. It is beneficial for both physical and mental health. Let us get moving!

written by HUI WANG, LIWEN FU, YIFAN CHEN, MEICHEN CHEN.

Reference:

1. Zheng, G., Li, M., Lan, X., Yan, X., Lin, Q., Chen, L., … & Fang, Q. (2013). The effect of Baduanjin exercise for physical and psychological wellbeing of college students: study protocol for a randomized controlled trial. Trials, 14(1), 422.

• Li, M., Fang, Q., Li, J., Zheng, X., Tao, J., Yan, X., … & Chen, L. (2015). The effect of Chinese traditional exercise-Baduanjin on physical and psychological well-being of college students: a randomized controlled trial. PloS one, 10(7).

• Shahar, Meir (2008), The Shaolin Monastery: History, Religion, and the Chinese Martial Arts, Honolulu: University of Hawai’i Press, p. 160, ISBN 978-0824831103.

• Shahar, The Shaolin Monastery, p. 168

• Bisio, Tom (2004), A Tooth from the Tiger’s Mouth: How to Treat Your Injuries with Powerful Healing Secrets of the Great Chinese Warrior, Fireside, ISBN 0-7432-4551-2
• Yang, Jwing-Ming (2003), Qigong Meditation: Embryonic Breathing, YMAA Publication Center, ISBN 1-8869-6973-6

• Guohua, Z., Chen, B., Qianying, F., Qiu, L., Tao, J., & Lidian, C. (2019). Baduanjin exercise intervention for community adults at risk of ischamic stroke: A randomized controlled trial. Scientific Reports (Nature Publisher Group), 9(1).

• Szu, L. Y., & Tsao, L. I. (2020). The Effects of Baduanjin Exercise on BMI, Waist-Hip Ratio and Lipids Among Perimenopausal Women. International Journal of Studies in Nursing, 5(1), 29.

• Tao, J., Liu, J., Chen, X., Xia, R., Li, M., Huang, M., … & Xie, G. (2019). Mind-body exercise improves cognitive function and modulates the function and structure of the hippocampus and anterior cingulate cortex in patients with mild cognitive impairment. NeuroImage: Clinical, 23, 101834.

1. Ye, J., Simpson, M. W., Liu, Y., Lin, W., Zhong, W., Cai, S., & Zou, L. (2019). The Effects of Baduanjin Qigong on Postural Stability, Proprioception, and Symptoms of Patients with Knee Osteoarthritis: A Randomized Controlled Trial. stroke, 27, 31.

1. 夏晓帆,张守琳.八段锦对人体功效的研究探讨[J].养生保健指南,2019,(31):244.