Palms Embrace Kunlun

掌抱昆仑 · Zhǎng Bào Kūn Lún · Form 04 of 12 · Twelve-Section Brocade

Form name in the official English edition: "Hugging Kunlun" Health Qigong — 12-Routine Exercises, General Administration of Sport of China (Foreign Languages Press 外文出版社, 2012 · ISBN 9787119078717). We checked this title against that book's table of contents; the step text below comes from a different source, named underneath.

Where this step text comes from. The Twelve-Section Brocade is the routine promoted by the General Administration of Sport of China (2010). The official textbook is not obtainable, so the step-by-step text here follows Zhang Hailing's Shi Er Duan Jin (Beijing Sport University Press, 2012, ISBN 978-7-5644-1117-6), the only source we can verify word for word. It agrees with a separately transcribed copy of the textbook's technical notes. We are not claiming this reproduces the official standard word for word.

Raise both arms overhead, bend the elbows and interlace the fingers behind the head at the base of the skull. From there the form has two halves: first a slow turn of the trunk to each side followed by a lean away from the turning side, which lengthens the ribs and lifts the opposite elbow; then a sequence of small head and jaw movements — tilting the face upward with a light opposing effort against the neck, drawing the elbows forward and the chin in to lower the head, sliding the palms down the cheeks to cradle the lower jaw, lifting the jaw with the heels of the palms, then releasing the hands and straightening the head and neck with the palms facing down. Press the palms down in front of the body and draw them back to the waist to close the round. Repeat all of it three times, and on the last movement of the third round close the hands into fists at the waist, palm side inward and the fist-eye facing up. "Kunlun" is the classical poetic name for the head.

Works on: neck, upper back, ribs, shoulders, waist
Repetitions: Three rounds in total. One round = raise the arms and interlace the hands behind the head, the left and right turn-and-lean, the head-and-jaw sequence, and the press down to the waist. On the last movement of the third round the hands close into fists at the waist
Time: 1 min
Difficulty: Moderate
Chair version: Yes — no floor work
Official English name: Hugging Kunlun
Official source: General Administration of Sport of China, 2010

The classical verse

The classical seated routine has twelve verse lines for twelve movements, and this movement is one of the ones they do not name — the modern official routine separates it out, while the classical verse passes over it. We have left this blank rather than attach a line that does not belong to it.

"Kunlun" is the classical name used in the old verse for the head, understood as the highest part of the body. The traditional commentary describes this figure as holding the head while the trunk turns and leans, and as working the base of the skull with the hands. That framing is descriptive, not a claim about outcomes.

How to do it

The official form is practised sitting cross-legged on a firm wedge-shaped cushion with the front edge lower than the back. Every step below also says what to do if you are sitting in a chair — the two are the same movement, only the seat differs, so there is no separate version to choose between.

Continuing from the previous form, draw both shoulders back, then reach both palms forward and raise both arms straight up with the palms facing each other; look forward.
Without stopping, bend both elbows and let the arms descend; as the hands come behind the head, interlace all ten fingers and cradle the back of the head at the base of the skull; look forward. In a chair: if interlacing the fingers behind the head is hard on the shoulders, place open palms against the base of the skull instead; the head rests into the hands and the hands never drag it.
Turn the upper body 45 degrees to the left; look forward and to the left.
Keeping both palms on the back of the head, lean the upper body slowly over to the right, letting the left elbow rise slowly so the left flank and ribs are stretched; look up and to the left. In a chair: keep both sitting bones on the chair as you lean.
Bring the upper body slowly back to vertical; look forward and to the left.
Turn the upper body back to face front; look forward.
Perform the turn to the right. The method is the same as the left turn, only the direction is reversed: turn 45 degrees to the right, lean over to the left so the right flank and ribs are stretched while the right elbow lifts, come slowly back to vertical, then turn back to face front.
Tilt the face upward, lifting the chin and making a light opposing effort against the neck; look forward and upward.
Slowly draw both elbows forward and together, and at the same time draw the chin in.
Both palms hold the back of the head and press it down, containing the chin as the head lowers; look toward the abdomen.
Part the palms and slide them down along the cheeks until the heels of the palms rest under the lower jaw, cradling it from below, then raise the head; look forward. In a chair as well: keep the head-and-jaw sequence small and painless.
Without stopping, press both palms upward under the chin and tilt the face up toward the sky; look upward.
Draw the chin in and set the neck upright; at the same time release the cradling hold, with the fingertips of the two palms pointing at each other and the palms facing down, and straighten the head and neck; look forward.
Both palms press down in front of the body to the lower abdomen; as they do, rotate the arms outward so the fingertips point forward and draw the hands back to the waist with the palms facing inward; look forward. Repeat all of the above movements three times.
On the last movement of the third round, after the palms have pressed down in front of the abdomen, close them into fists and hold them at the waist, the palm side of each fist facing inward and the 'fist-eye' — the hollow where the thumb lies across the curled fingers — facing up; look forward.
'Kunlun' means the head, and here it refers in particular to the yuzhen area at the back of the head where the hands are placed.
When holding the head and turning the trunk, and when opening the shoulders and elbows backward and leaning the body to the side, the elbow on the opposite side lifts fully so the flank and ribs are stretched.
When lowering the head, keep the body upright and draw the chin in firmly; when lifting the head, lift the chest and hollow the waist.

If you are sitting in a chair

The differences worth knowing before you start — the substitutions are already written into each step above.

Nothing in this form has to be left out on a chair, because all of it is done by the trunk, the neck and the hands.
If interlacing the fingers behind the head is hard on the shoulders, place open palms against the base of the skull instead, and keep both sitting bones on the chair during the side lean.

Breathing and intention

The textbook sets no breathing rule for this form, so breathe quietly through the nose at your own pace. In practice most people exhale through the lean and through the chin-tuck, and let the breath set the speed. Never hold the breath or strain to finish a phrase of movement.

Common mistakes

Turning only the shoulders while the waist stays square, instead of turning the whole upper body as one piece.
Leaving out the side lean, so the form becomes only a rotation and the ribs are never lengthened.
Letting the elbow on the stretched side drop when you lean, instead of lifting it well up.
Pulling or pressing the head forward with the hands instead of simply holding it.
Letting the head and chest collapse forward as the head lowers, instead of holding the body upright with the chin drawn in firmly.
Forgetting to release the hands and straighten the head and neck after lifting the jaw, so the head stays tilted back.
Forgetting that the whole head-and-jaw sequence belongs to each round, and finishing after the two turns.

Before you start

Do not press or pull on the head if you have a recent neck injury, neck instability, or if the movement brings dizziness or visual disturbance.
Keep the head work very small, or skip the head-and-jaw sequence, the day after any neck strain.
If you have a shoulder problem, raise the arms only as far as is comfortable and use open palms at the base of the skull instead of interlaced fingers.
Breathe continuously; do not hold the breath or push into pain.

Safety first

Ask your doctor before starting if you have heart disease, uncontrolled blood pressure, dizziness or fainting, a fall in the last 6 months, surgery in the last 3 months, diagnosed osteoporosis, a hip or knee replacement, a painful joint, or pregnancy.
Pain is a stop sign. Stop with burning, pressure or sharp pain; ordinary muscle tiredness is different from pain.
For seated work use a sturdy, armless, wheel-free chair with a firm seat against a wall. Keep both feet flat, and use a stable book under the foot if you need it.
For every standing or balance movement keep a fixed support within one arm's reach.
Never hold your breath. Breathe with the movement, and return to normal breathing when the effort rises.
If you feel dizzy, sit down, wait one minute, and end the session for that day.
Drink water, practise at least one hour after a meal, and use non-slip shoes or a non-slip bare-foot surface.
Use a comfortable range. Forward bends come from the hips with a long, neutral spine; avoid sudden twisting.
This programme is not medical treatment and does not replace physiotherapy.

Where it comes from

In the old eight-figure set the line reads "two hands embrace Kunlun", glossed as crossing the hands behind the neck. The modern twelve-figure routine develops it into a full form with its own turning, leaning and head sequence. Classical verse: 《寿世传真》十二图没有为「掌抱昆仑」单独立句；「两手抱昆仑」是第2图「叩齿三十六」的下半句，不属本式。

The Twelve-Section Brocade is the modern official form of the seated Eight-Section Brocade, also called the literary eight-section brocade (wen baduanjin), which the Ming dynasty texts record in eight figures. Its name appears in the eighteenth-century Shoushi Chuanzhen, and the version in most circulation today comes from the Neigong Tushuo. It was standardised as an official routine in 2010 by the General Administration of Sport of China.

Sources

Chinese Health Qigong Association, Health Qigong · Shi Er Duan Jin (routine overview)
Zhang Hailing, Shi Er Duan Jin, Beijing Sport University Press, 2012 (ISBN 978-7-5644-1117-6) — a second independent source for the movement text, not the official textbook. Our own word-for-word transcription of its seated chapter is not filed in this repository, so the site cites the book rather than a page reference.

Common questions

Can I do Palms Embrace Kunlun from a chair?

Yes. The official form is practised sitting cross-legged on a cushion, but this page gives a chair version that keeps the same movement while removing the need to get down onto the floor. Both versions are listed further down this page.

How many repetitions does Palms Embrace Kunlun take?

Three rounds in total. One round = raise the arms and interlace the hands behind the head, the left and right turn-and-lean, the head-and-jaw sequence, and the press down to the waist. On the last movement of the third round the hands close into fists at the waist. The classical texts give their own counts, which are quoted on this page where they differ.

What does Palms Embrace Kunlun involve?

It works mainly the neck, upper back, ribs, shoulders, waist. In the traditional framing it belongs to the 掌抱昆仑 principle; practically, it is a slow movement, self-massage or stillness practice depending on the form.

How long does Palms Embrace Kunlun take?

About 1 minute. The pace is set by the breath rather than a timer, so slower is generally better.

Where does Palms Embrace Kunlun come from?

When should I be careful with Palms Embrace Kunlun?

Do not press or pull on the head if you have a recent neck injury, neck instability, or if the movement brings dizziness or visual disturbance. Keep the head work very small, or skip the head-and-jaw sequence, the day after any neck strain. If you have a shoulder problem, raise the arms only as far as is comfortable and use open palms at the base of the skull instead of interlaced fingers. Breathe continuously; do not hold the breath or push into pain.

What else is Palms Embrace Kunlun called?

In Chinese it is 掌抱昆仑 (Zhǎng Bào Kūn Lún). The official English edition of the routine calls it "Hugging Kunlun". Descriptive English sources also use Hands Hold the Head, Palms Cradle the Head and Two Hands Embrace Mount Kunlun. It is the same movement in every case, and the classical verse line it belongs to reads "".

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: 2026-10-08
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.
Additional source: The Twelve-Section Brocade is the routine promoted by the General Administration of Sport of China (2010). Step text follows Zhang Hailing, Shi Er Duan Jin (Beijing Sport University Press, 2012, ISBN 978-7-5644-1117-6). English form names follow the English edition of the routine (Foreign Languages Press, 2012, ISBN 9787119078717).