The Moo Pahl Dan Khum is a sequence of exercises based on the Chinese PaTuanTsin (Eight Precious Exercises) of Qi Gong that almost certainly derive from Taoist philosophy and practise in which the breath is of supreme importance and assumes almost mystical properties. Qi Gong practitioners assert that performing these exercises remove blockages to the flow of Chi.
While the philosophical and metaphysical aspects may provide interesting and valuable insights, a mundane analysis of the physiology may also be of value.
Amongst Qi Gong practitioners there is considerable variation in methods of performance of each exercise and even which exercises are included in the Eight.
This analysis is based on Moo Pahl Dan Khum sequence as performed by Soo Bahk Do Moo Duk Kwan practitioners.
It is worth noting at this stage that the purpose of any exercise regime, physical or mental, is to create a (usually) beneficial adaptation and its success is moderated by frequency, intensity and duration. In some Chinese practise each exercises is performed the magical eight times.
Anatomy of Breathing
The trunk or torso of the body is divided into two chambers; the upper (the thorax) — containing the heart, lungs, trachea and oesophagus, and the lower (the abdomen) — containing the stomach, bowel, liver, spleen and kidneys. The upper chamber is enclosed by the rib-cage, the lower chamber is enclosed by the abdominal muscles and the two chambers are separated by a unique muscle called the diaphragm.
The lungs are two sacks of highly vascularised membranous bubbles known as alveolae. The lungs as a whole act as a temporary reservoir for air while the membranous alveolae provide an enormous surface area for the transfer of gases into and out of the blood stream according to their concentration gradient — highly concentrated CO2 in the blood is released into the lungs while O2 depleted blood takes up O2 from the air in the lungs.
The lungs are filled or emptied by increasing or decreasing the volume of the upper chamber. Increasing the volume is achieved by expanding the rib cage and/or lowering the diaphragm. Decreasing the volume is, of course achieved by contracting the ribcage and/or raising the diaphragm.
Breathing accomplished by expansion and contraction of the ribs is referred to as thoracic breathing. Breathing accomplished by raising or lowering the diaphragm is referred to as diaphragmatic breathing or abdominal breathing.
While lowering the diaphragm is accomplished by contraction of the diaphragm and raising it by its relaxation, expanding or contracting the rib cage is accomplished via the operation of several muscles. During normal inhalation the ribs are drawn upward by the contraction of the external intercostal muscles and the serratus posterior superior muscles. During exhalation the ribs are drawn downward by contraction of the internal intercostal muscles, the subcostal muscles and the transversus thoracis muscles.
Anatomy of the Spine
The human spine is a structure of 24 articulating bones joining the skull at one end and the sacrum at the other. They are tied together by the incredibly tough and inextensible anterior longitudinal ligament, the spinous ligament and the fibrous, slightly flexible intervertebral discs.
The superior and inferior articular facets are located on the upper and lower surfaces of the lamina of each vertebra and the intervertebral discs occupy the space between adjacent vertebral bodies.
Each intervertebral disc consists of a tough, fibrous, annular exterior enclosing a gelatinous nucleus (nucleus pulposa) which acts to hydraulically distribute varying loads across the surface of the vertebral body.
As an evolutionary adaption to a vertical stance the human spine has adopted an ‘S’ shaped curve in the sagittal plane in order to manage shock loadings (such as experienced during a jump).
The spinal cord is part of the central nervous system and is located within the spinal canal — a tubular structure within the vertebrae. It carries nerve impulses to and from the brain to the peripheral nervous system — sensory information in the former case and functional commands in the latter.
Peripheral nerves exit the spine via spaces between the vertebrae called vertebral foramen (Latin for “window”) and infiltrate every tissue in the body.
The Exercises
Moo Pahl Dan Khum #1
In this exercise the initial inhalation is performed by both thoracic expansion and lowering of the diaphragm.
Then, as the interlinked hands are raised above the head, vertical traction on the pectoral muscles which link the upper humerus to the sternum cause an additional expansion of the thorax while elevation of the eyes to 45 degrees places traction on the platysma also expanding the thorax. The result is to expand the lungs to the maximum capacity. Additionally, the thoracic spine is placed in extension and the kyphotic curve is reduced and the latissimus dorsi is stretched.
Holding this breath creates a sustained isometric contraction of the external intercostal muscles and a stretch of the internal intercostals. Over time this may result in an increase in available thoracic volume. Additionally, sustained thoracic extension permits the nucleus pulposa of the thoracic discs to reposition anteriorly and provide better inter-segmental shock protection.
It is not actually possible to “drop air into the abdomen”. What I think is happening here is a contraction of the rectus abdominus resulting in a reduction of the lumbar lordosis and a posterior pelvic tilt. This lengthens the lumbar spine and draws down on the tendons attaching the diaphragm to the lumbar vertebrae. There is also a reflex contraction of the gluteus maximus. Pressure on the articular surfaces between T12 and L1 is also reduced.
Breathing out while bringing the arms down and forward enhances normal exhalation by reflexive contraction of the internal, external and transverse abdominus muscles.
Moo Pahl Dan Khum #2
In this exercise the initial inhalation is performed by both thoracic expansion and lowering of the diaphragm.
Then, as one arm is extended laterally and the other elbow is retracted resulting in the “archer” stance, horizontal traction on pectoralis major pulls the sternum forward and increases thoracic volume.
Holding this breath creates a sustained isometric contraction of the external intercostal muscles, increasing their strength, and a stretch of the internal intercostals. Over time this may result in an increase in available thoracic volume.
Breathing out while bringing the arms down and forward enhances normal exhalation by reflexive contraction of the internal, external and transverse abdominus muscles.
Moo Pahl Dan Khum #3
In this exercise the initial inhalation is performed by the diaphragm as the body moves into a horse stance (Kee Ma Jaseh) then the breath is increased by thoracic expansion. Use of the horse stance requires strong activation of the quadriceps muscle group together with the paraspinal postural muscles.
The breath is held as one arm is extended forward and the other elbow arm is retracted. Because the horse stance limits the movement of the pelvis rotation of the torso during the punch is accomplished by contraction of the external abdominal obliques on the punching side and contraction of the internal abdominal obliques on the reverse side.
As in exercise #1 “air is dropped into the abdomen” with the same result.
Raising the arms and pressing vertically elongates the torso and tractions the pectoral muscles but since the breath is still being held an isometric load is placed on the internal intercostal muscles increasing their strength and improving exhalation.
Breathing out while bringing the arms down and forward enhances normal exhalation by reflexive contraction of the internal, external and transverse abdominus muscles.
It should be noted that in some practice of this exercise all the muscles of the body are strongly tensed as is done in the Goju practise of Sanchin Kata. This can be dangerous and a number of deaths have been attributed to it.
Moo Pahl Dan Khum #4
This exercise would appear to be a unilateral version of exercise #1 with increased thoracic expansion experienced on the side of the hand pushing up while the thorax is stabilised on the side of the hand pushing down. The physiological benefits seem to be the same as those of exercise #1 and perhaps accompanied by enhanced neural discrimination due to the side to side alternation.
An additional effect may be that both scapula rotate in the same direction causing a slight coronal plane rotation in the upper thoracic vertebrae connected to them via the rhomboids. This movement can open the articular facets, release ‘sticking’ vertebrae and open the vertebral foramen to relieve pressure on the nerve root.
Moo Pahl Dan Khum #5
The physiology of this exercise is similar to that of exercise #1 although the pectoral lift is not as pronounced. The forward bending elements gently flex the entire spine between extensions. Due to the complex architecture of the spine most physiotherapists recommend alternating flexion and extension followed by a return to a neutral position as a conservative spinal exercise.
Moo Pahl Dan Khum #6
This exercise has little in the way of breath enhancement other than advice to imagine breathing though the knee. The physiological advantage of this is unclear.
Because the foot of the extended leg is plantarflexed a stretch of the gastrocnemius and soleus muscles is not possible but a medium stretch of the hamstrings can be obtained by lowering the body at the possible risk of overloading the fully extended supporting knee.
Moo Pahl Dan Khum #7
In this exercise the initial inhalation is performed by both thoracic expansion and lowering of the diaphragm.
Then, as the fists are pulled back to the ribs the scapula is retracted and horizontal traction on the pectoral muscles causes an additional expansion of the thorax.
While the breath is held and as the arms are pushed out the pectoral muscles are contracted and the scapula is pulled forward causing a stretch in the rhomboids.
As the back is arched and the pelvis is posteriorly rotated the entire erector spinae muscle group and other paraspinal muscles are stretched.
Moo Pahl Dan Khum #8
In this exercise placing the palms of both hands on the posterior iliac spine inside the belt stabilises the shoulders and creates a balance between the pull of the pectoral and rhomboid muscles. The medial border of each scapular is approximated (moved closer) to the thoracic vertebrae.
Inhalation expands the thorax and limits movement in the rib cage. Leaning back reverses the posterior migration of the nucleus pulposa experienced in the #7 exercise.
Coming upright returns the spine to its more optimal alignment.
Moo Pahl Dan Khum — A Summary
When I started this analysis of the Moo Pahl Dan Khum exercises I expected to find a predominantly pulmonary (lung) focus to the exercises. While this is certainly present, it has become clear to me that the exercises also embody some valuable musculo-skeletal and neuro-spinal benefits.
It is also often claimed that performing the exercises strengthens the internal organs. This is a somewhat vague assertion but it may be surmised that what is meant is that the natural function of the organs is enhanced.
A possible mechanism for such an enhancement may be that the regular compression and release experienced by the abdominal organs during diaphragmatic breathing increases the perfusion of blood into these tissues leading to improved nutrient and oxygen delivery and may also assists veinous return and lymphatic removal of cellular wastes.
Peter McMullen
Adv Dip App Sci (Remedial Massage)
Bibliography
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Florence P. Kendall et al. Muscle Testing and Function
Paul Batman & Michelle van Capelle. Exercise Analysis Made Simple
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Geoff Pike. The Power of Chi — The Secrets Of Oriental Breathing for Health and Longevity
The Five Moo Do Values 