A gentle practice, made easier to follow
Baduanjin, in the form that fits you
Baduanjin (八段锦) is a fixed set of eight slow, gentle movements — also called the eight-section brocade. This site covers it in three forms: the standard standing set, the same eight movements adapted for a chair, and the traditional Twelve-Section Brocade, which is the official seated routine and a different set of twelve forms. A full round of the eight takes about 12 minutes and needs no equipment.
Most guides to Baduanjin assume you can stand for ten minutes without thinking about it. If that is not you — whether because of age, injury, fatigue or simply a bad day — the practice is still available to you. Every movement page here gives the seated version alongside the standing one, and there is a second, entirely seated routine for anyone who wants it.
- All 8 and all 12 movements free to read
- Free guide downloads directly; email updates are optional
- 7 days to change your mind on any pack
Three ways to practise
| Form | Movements | Position | For |
|---|---|---|---|
| Standing Baduanjin | 8 | Standing | The routine most people mean by "Baduanjin" |
| Seated Baduanjin | Same 8 | On a chair | Same movements, no standing balance required |
| The Twelve-Section Brocade | 12 | Seated throughout | The traditional seated routine — a different set |
Start here
The printable programmes
Everything above is free to read. A programme is the other thing: a plan that tells you what to do on day eleven, printed on paper you can mark. Both show selected inside pages before you pay.
The eight movements
The same eight in both the standing and the seated version. Each page gives the standing instructions, the seated instructions, the breathing pattern and the mistakes that matter.
A simple order to work through it
- 1
Find out what it is
Two pages, no jargon: what the eight movements are, where they come from, and why they keep showing up in the news every few years.
What is Baduanjin - 2
Learn the order, sitting down
Most people find it easier to learn a sequence sitting than standing. Start with three movements, not eight.
The complete seated session, minute by minute - 3
Read the eight movements
Standing steps, chair steps, breathing cues, and common mistakes for each movement.
The eight movements in order - 4
Print it and stop looking it up
All eight on one sheet. Put it on the fridge. This is the whole free product, and it is enough for most people.
Free one-page guide
Not sure which is yours
These are the four questions people arrive with most often, and the pages that answer them properly.
Common questions
I cannot stand for ten minutes. Is there any point reading this?
That is the situation this site was built for. Every movement page gives the chair version alongside the standing one, and the Twelve-Section Brocade is seated from the first movement to the last.
Is Baduanjin the same thing as the Twelve-Section Brocade?
No — they are two different routines, not two versions of one. The eight-movement set is the standing routine most people mean by "Baduanjin". The Twelve-Section Brocade is the official seated routine promoted by China's General Administration of Sport in 2010: twelve forms, and a different set of movements.
What do I get on this site, and what costs money?
Every movement on this site is free to read, and one page of them prints free. The 26-page the seated baduanjin programme and the 24-page Twelve-Section pack are paid; you can also buy both together. Preview selected inside pages before you pay, and you have 7 days to change your mind afterwards.
Is any of this medical advice?
No. It is general movement education. It does not diagnose, treat or cure any condition, and it does not replace physiotherapy. If you have a diagnosed condition, talk to your doctor before starting.
Who writes this
LiHe (理和) — practitioner, teacher and consultant in qigong and traditional health practice. The standing form follows the standard routine published by China's General Administration of Sport, and chair adaptations are labelled as this site's own changes. Movement details still awaiting qualified review are marked on their pages. Read more on the about page.
Written by LiHe — practitioner, teacher and consultant in qigong and traditional health practice. Review status and sources are shown below where available.
This is general movement education, not medical advice. It does not diagnose, treat or cure any condition. Read the full disclaimer.
The Chinese names are the traditional names of the movements. They are not medical claims, and this site does not diagnose, treat or cure any condition.
- Movement data
- Standing form follows the Chinese Fitness Qigong Association standard routine. The chair versions are this pack's own adaptation, written for a seated reader.. Version v0.5.