Seated Baduanjin: the complete chair-friendly practice
Seated Baduanjin is the eight-movement Baduanjin set performed from a stable chair. All eight movements have a seated adaptation that keeps the arm, torso and breathing work while removing the standing balance challenge. A full round takes about 12 minutes, needs no equipment, and both feet stay flat on the floor throughout.
- Movements
- 8, always in the same order
- Session length
- About 12 minutes
- Standing required
- None
- Balance challenge
- Removed by the chair
- Equipment
- A stable chair
- Repetitions
- 3 to 6 per movement
Why a seated version
Ten minutes of continuous standing is a real barrier for many people. Sitting removes it without removing the practice.
When both feet are planted and the chair is supporting you, you can put your attention on the movement instead of on staying upright.
Deep stances and weight shifts are the parts that ask the most of knees and hips. The seated version keeps the upper-body pattern and removes that load.
The eight movements, seated
How to run a seated session
- Set up. Use a stable chair without wheels, sit toward the front of the seat, and place both feet flat on the floor about hip-width apart.
- Settle. Let the hands rest on the thighs, drop the shoulders, and take six to eight slow breaths before you begin. This is part of the practice, not a warm-up formality.
- Work through the eight movements in order. Three to six repetitions of each is the usual range. Move slowly enough that your breathing stays even.
- Keep the pace slow. If you feel out of breath, you are moving too fast. The speed of the breath controls the speed of the movement, never the other way around.
- Finish with the toes. The set closes with bouncing on the toes — in the seated version the heels lift and lower while the feet stay on the floor.
- Sit still for a moment. Let the breath settle before you stand up.
What the research says
Baduanjin has been studied more than most traditional practices, largely in older adult populations. A 2022 systematic review and meta-analysis of traditional Chinese medicine-based exercises in older adults with mild cognitive impairment reported that Baduanjin showed a larger effect size on global cognition than the other modalities examined, while Tai Chi showed a larger effect size on memory.
A separate 12-week brain imaging study reported increased grey matter volume and improved memory subscores in both the Baduanjin and Tai Chi groups. A 2026 narrative review of Baduanjin noted that over half of the included studies involved people with health conditions affecting function and mobility, and that only four of 26 studies recorded adherence below 80%.
These are descriptions of what individual studies reported, not claims about what the practice will do for you.
- Song et al., Effects of traditional Chinese medicine-based exercises on cognitive function in older people with MCI (2022)
- Tao et al., Tai Chi Chuan and Baduanjin Increase Grey Matter Volume in Older Adults (2017)
- Narrative review, New options for improving physical activity participation for older people (2026)
Get the free one-page printable
All eight movements on a single sheet, with the seated cue for each one. Print it and put it where you practise.
Common questions
Can Baduanjin be done sitting down?
Yes. Each of the eight movements has a seated adaptation that keeps the arm, torso and breathing work while removing the standing balance challenge. Both feet stay flat on the floor throughout.
How long does a seated session take?
A full round of all eight movements takes about 12 minutes at a slow pace. Many people start with three or four movements and build up from there — consistency matters more than duration.
What do I need to get started?
A stable chair without wheels, enough floor space to extend your arms, and 10 to 15 minutes. No mat, no equipment and no special clothing are required.
Is Baduanjin the same as Tai Chi?
No. Both are traditional Chinese mind-body practices, but Baduanjin is a fixed set of eight movements, while Tai Chi forms can run to more than a hundred. Baduanjin is generally simpler to learn and takes less time to practise.
Is it safe if I am unsteady on my feet?
This site provides general movement education, not medical advice. The seated adaptations are designed to remove the need to balance, but if you are unsure whether this practice is appropriate for you — particularly after surgery or with a diagnosed condition — ask a qualified healthcare professional first.
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.