The 8 Baduanjin movements, in order
Baduanjin is a fixed sequence of eight movements, practised in the same order every time. The sequence runs from two hands holding up the heavens through to bouncing on the toes, and takes roughly 12 minutes at a slow pace. Every movement below has a seated adaptation, so the whole set can be done from a chair.
Two ways to do these eight
These eight movements can be practised standing or seated — same sequence, same order, different position. If you want the standing form taught as a complete routine, start with standing Baduanjin. If standing for the full twelve minutes is the problem, start with seated Baduanjin, which uses the same eight movements from a chair.
There is also a third option: the Twelve-Section Brocade, which is a different routine — twelve forms, seated throughout, and the official seated strand of the tradition. It is not these eight movements done sitting; it is its own set.
How the order works
The sequence is not a random collection of stretches. It moves from opening and lengthening overhead, through work that is wide and expansive, then into rotating and folding, and finally into a small brisk close at the toes. Practising in this order lets the body warm up gradually and finish without a sudden stop.
If you are short on time, doing the whole set once slowly is usually more useful than repeating two or three movements quickly. If standing is difficult, the seated version of each movement is linked on its own 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.