The 28-day seated Baduanjin programme
A four-week, day-by-day plan for learning the seated Baduanjin set from nothing. Each day tells you which movements to practise and for how long, building from three movements in week one to the full set by week four. Includes illustrated movement guides for all eight movements and a printable tracker.
- Length
- 28 days
- Time per day
- 10 to 15 minutes
- Starts with
- 3 movements
- Ends with
- The full set
- Format
- Printable PDF
What is inside
- A day-by-day plan for 28 days, with the movements to practise each day
- Illustrated cards for all eight movements, standing and seated
- The seated cue for every position, written to be read while practising
- A printable practice tracker so you can see the month at a glance
- A short section on what to do when you miss a day
Why a schedule and not a video
A printed plan can suit a fixed sequence because you can glance at it while practising. Some people prefer video or in-person teaching; use the format that helps you move slowly and safely.
The plan gives a small, repeatable starting point. Keep using it for as long as it is useful; there is no requirement to memorise the routine by a particular date.
Who it is for
- Anyone starting from zero who wants to be told what to do on day one
- People who have tried and drifted away and want a structure to come back to
- Caregivers who want a ready-made plan to run with someone else
- Anyone who can stand but would rather practise seated
Common questions
How long is each session?
Ten to fifteen minutes. The early days are shorter — around eight minutes — because you are practising fewer movements.
What if I miss a day?
Carry on where you left off rather than starting again. The plan includes a note on how to handle missed days, because the alternative is usually abandoning the whole month.
Do I need the free guide as well?
No. The one-page guide is included in the programme, along with the movement cards and the tracker.
Is this a subscription?
No. It is a one-off purchase and the files are yours to keep and to print.
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.
- Last reviewed
- 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.