Daoyin Exercises

The silk scroll discovered in the Western Han tomb at Hawangdui near Changsha is covered with over 40 human figures in different postures outlined in black and painted in colour. Although some of the figures and explanatory Chinese characters are hardly distinguishable, after intensive reseach they have been identified as a series of daoyin diagrams. judging from the figures' appearance and the descriptions of their movements, as well as the names of diseases referred to , they are the earliest extant depictions of exercises for promoting health and curing diseases.

It was on the bases of daoyin that Hua Tuo developed hsi wuqinxi exercises in the latter part of the Eastern Han dynasty. Books and diagrams about daoyin appeared in growing numbers in the Wester Jin dynasty (265-317) and the time of the Sui an dTang dynasties (581-907), daoyin had evolved into dynasty 9265-317) and the time of the sui and Tang dynasties (581-907), daoyin had evolved into other forms of fitness exercises, such as the popular baduanjin. Numerous illustrated books appeared dealing with these exercises in detail. Today these provide useful background information for the study of the daoyin paintings unearthed at Mawangdui.

These paintings depict men and women of different age, dressed in various costumes and performing various movements, modtly bare-hande but occasionally with weapons. Traces of these movements can be found in warm-up exercises which became popular in later periods.

The doyin exercises are beneficial for all the joints in the body and shoulders, the waists, the knees and the respiratory organs. The methods of training and the prrinciples involved are bacially idential with those expounded in modern medical literature.



Figure 1. Bend and twist the body while grasping a pole.
Figure 2. Bend forward at the waist and touch the palms to the floor. Draw up the chin as much as possible.
Figure 3. Kneel on the floor and twist the truck.
Figure 4. Sit on the floor with the knees drawn to the chest and clasp the knees with both hands.
Figure 5. Let both arms hang down naturally and bend the legs slightly at the knees.
Figure 6. Stand with the knees slightly bent and arms slightly extended.

The exercises for strengthening the muscles of the lower limbs and curing ailments in the knee joints, as shown in Figs.5 and 6. are similar to those practised today. They testify to a thorough knowledge of the anatomy of the lower limbers and an elementary understanding of the laws of their movements.

In the case of upper limb movements , breathing exercises go hand in hand with exercises of the shoulder joints to improve the functioning of the heart and lungs.

Figure 7. Stand erect and raise both arms out sideways from the body to shoulder height with the palms turned upward and chest expanded.
Figure 8. Stand erect, with both arms stretched forward at shoulder height and the palms facing downward.
Figure 9. Stand erect and raise both arms upward and outward like a bird spreading its wings.
Figure 10. Stand erect and raise both arms upward and backward while expanding the chest and breathing deeply.
Figure 11. Stand erect, raise both arms and cross them overhead.

With the help of modern medical knowledge, we can make scientific use of te daoyin movements and design setting-up or remedial exercises for various age groups of both sexes, as well as for strengthening different parts of the body. 


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