A complete seated Baduanjin session, start to finish
A complete seated Baduanjin session runs about twelve minutes: two minutes to set up and settle, eight to nine minutes working through the eight movements in order at three to six repetitions each, and one minute sitting still at the end. You need a stable chair without wheels and enough room to extend your arms.
- Total time
- About 12 minutes
- Setup time
- 2 minutes
- Repetitions per movement
- 3 to 6
- Chair
- Stable, no wheels, no arms needed
- Clothing
- Anything you can breathe in
Before you start
Sit toward the front of the chair rather than leaning back into it. Both feet flat on the floor, about hip-width apart. Let the hands rest on the thighs and drop the shoulders. If you need the back of the chair for support, use it — this is not a test of posture.
Take six to eight slow breaths before the first movement. That settling is part of the practice, not a formality before it. Most people skip this and then wonder why the session feels rushed.
The eight movements, in order
Work through the sequence at a pace that leaves your breathing comfortable. Use the listed counts as a starting point, not a target. If you only have five minutes, choose a few comfortable movements and do them slowly.
| Movement | Seated cue | Repetitions |
|---|---|---|
| Two Hands Hold up the Heavens | Press both palms upward in front of the chest | 6–8 |
| Drawing the Bow to Shoot the Hawk | Open the chest and extend one arm to the side | 3–6 each side |
| Separate Heaven and Earth | Float one hand up, press the other down on the thigh | 3–6 each side |
| Wise Owl Gazes Backward | Turn the head slowly to look over one shoulder | 3–6 each side |
| Sway the Head and Shake the Tail | Lean the torso from the hip through a slow front arc | 3–6 each side |
| Two Hands Hold the Feet | Fold forward from the hips and slide the hands down the shins | 3–6 |
| Clench the Fists and Glare Fiercely | Punch one loose fist forward slowly, gaze level | 3–6 each side |
| Bouncing on the Toes | Lift and lower both heels while the feet stay on the floor | 7 |
The full instructions for each movement
The table above is meant to be glanced at while you practise. Each movement also has its own page with the complete standing version, the full seated instructions step by step, the breathing pattern, the mistakes that matter and the safety cautions.
- Two Hands Hold up the Heavens — 两手托天理三焦
- Drawing the Bow to Shoot the Hawk — 左右开弓似射雕
- Separate Heaven and Earth — 调理脾胃须单举
- Wise Owl Gazes Backward — 五劳七伤往后瞧
- Sway the Head and Shake the Tail — 摇头摆尾去心火
- Two Hands Hold the Feet — 两手攀足固肾腰
- Clench the Fists and Glare Fiercely — 攒拳怒目增气力
- Bouncing on the Toes — 背后七颠百病消
Pacing rules that matter more than anything else
If you are out of breath, you are moving too fast. The speed of the breath sets the speed of the movement — never the other way round. A round that takes fifteen minutes and leaves you breathing evenly is better than one that takes eight and leaves you winded.
- Never hold the breath. If you catch yourself holding it, that movement is too hard today.
- Keep both sitting bones on the chair throughout; if they lift, reduce the range.
- If a movement pinches, stop it and move to the next. Skipping one costs you nothing.
- Rest between movements if you need to. The sequence tolerates pauses far better than it tolerates strain.
Finishing
The set closes with bouncing on the toes. In the seated version the heels lift and lower while the feet stay on the floor. Afterwards, sit still for a minute or so and let the breath settle before you stand up. Rise slowly and use support if you feel unsteady.
How often
A short routine that you can repeat is usually easier to maintain than an occasional long one. If daily practice does not fit, choose a few regular days instead.
Doing this seated
This is the seated session in full. If you prefer to practise standing, the eight movements page gives the standing instructions for each movement; the seated cues above are the adaptations.
Common questions
Can I split the session into two shorter parts?
Yes. Doing four movements in the morning and four in the evening works well, and many people find it easier to keep up. The sequence is designed to be practised whole, but splitting it is far better than not doing it.
What if I can only do three of the movements?
Do those three. Individual movements work on their own — the set is a sequence, not a single indivisible unit. The movements that are easy for you are the best ones to start with.
Should I do this before or after eating?
Leave an hour or so after a full meal. A seated session involves a lot of abdominal work and folding forward, which is uncomfortable on a full stomach.
Do I need to do it at a particular time of day?
No. The classical texts recommend the hours before noon, but the practical answer is the time you will actually keep. Many people pair it with something they already do every day.
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.