Preparation (Settling into the Seat)

预备势 · Yù Bèi Shì · Preparation · Twelve-Section Brocade

Form name in the official English edition: "Ready Position" 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.

The preparation is the short sequence that gets you from standing into the cross-legged seat the whole routine is built on. It runs in seven steps: stand with the feet together, bend the right knee and step the left foot back onto its ball, squat down with the ten fingers spread on the floor, thread the right foot across beneath the left calf until the two calves cross, set both feet under the thighs with the soles angled out and back, then shift the weight across and finish sitting square with the palms resting on the inner side of the knees. The official notes for it are simply: even speed, a steady body, and an upright, square seat.

Works on: whole body, posture, breathing, attention
Repetitions: One sequence, from standing into the cross-legged seat
Time: 0 min
Difficulty: Gentle
Chair version: Yes — no floor work
Official English name: Ready Position
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.

The routine opens with this unnumbered preparation rather than with a named form. It arranges the body so that everything that follows can be done without strain; nothing else is asked of it.

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.

Stand with the feet together and the arms hanging naturally at the sides, the body upright and centred; look straight ahead. In a chair: do not squat to the floor at all — walk to a stable dining chair, turn round and sit down with your back supported, then keep both feet flat on the floor, hip-width apart, with the knees above the ankles. The chair version starts from the finished seat, upright, centred and unhurried.
Bend the right knee slightly and step the left foot back. In a chair: leave this step and the rest of the lowering sequence out; there is nothing to lower from.
Let the left foot settle on the ball of the foot and let the weight of the body sink down; look straight ahead.
Bend both knees and squat down, lower both palms to the floor and spread the ten fingers against it, the elbows slightly bent and the upper body leaning a little forward; look straight ahead.
Thread the right foot across to the inside of the left calf and bring the outer edge of the foot down to the floor; as the weight keeps sinking, the two calves come to cross.
With the left leg inside and the right leg outside, place both feet beneath the two thighs with the soles of the feet angled out and back; look down and forward. In a chair: there is no foot placement to make — keep both feet flat and hip-width apart.
Without pausing, shift the weight onto the left, turn the body square and settle into the cross-legged seat, resting both palms on the inner side of the knees; look straight ahead. In a chair: sit square and upright with the sitting bones evenly weighted and the spine long, and rest both palms on the tops of the thighs, close to the inner side of the thighs; let the shoulders drop, look straight ahead and take two or three even breaths before starting the first form.

If you are sitting in a chair

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

Sit on a stable dining chair instead of lowering yourself to the floor; the chair version starts from the finished seat.
Both feet stay flat and hip-width apart, and the palms rest on the tops of the thighs near the inner side, which stands in for the inner side of the knees.

Breathing and intention

Breathe naturally through the nose from the very first step. The official notes ask for an even speed, a steady body, and an upright, square seat, so let the breath set the pace of the descent rather than counting. Never hold the breath while lowering yourself.

Common mistakes

Dropping the last few centimetres into the seat instead of lowering at an even speed.
Letting the body tip to one side, or finishing twisted rather than sitting square.
Throwing the weight onto the hands when squatting, rather than keeping the body steady and controlled.
Not letting the two calves actually cross, or placing the feet without tucking them under the thighs — the seat only settles once the left leg is inside, the right leg outside, and both feet are under the thighs.
Rushing straight into the first form before the seat has settled.

Before you start

If you cannot squat to the floor, or getting up from the floor is difficult, use the chair version — do not attempt the lowering sequence.
If you have a knee or hip replacement, recent surgery, or painful knees, skip the squat and sit on a chair.
Use a chair with arms, or a wall or a sturdy surface beside you, if your balance is unsteady.
Stand up slowly and pause before walking away, so your blood pressure has time to settle.

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

Not one of the twelve named figures. It is the modern routine's entry into the seated practice, added so that the set begins from standing and moves deliberately into the seat.

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)
General Administration of Sport of China, Notice on the catalogue of promoted Health Qigong routines (2020)
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 Preparation (Settling into the Seat) 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 Preparation (Settling into the Seat) take?

One sequence, from standing into the cross-legged seat. The classical texts give their own counts, which are quoted on this page where they differ.

What does Preparation (Settling into the Seat) involve?

It works mainly the whole body, posture, breathing, attention. In the traditional framing it belongs to the 预备势 principle; practically, it is a slow movement, self-massage or stillness practice depending on the form.

How long does Preparation (Settling into the Seat) take?

About 0 minutes. The pace is set by the breath rather than a timer, so slower is generally better.

Where does Preparation (Settling into the Seat) come from?

Not one of the twelve named figures. It is the modern routine's entry into the seated practice, added so that the set begins from standing and moves deliberately into the seat.

When should I be careful with Preparation (Settling into the Seat)?

If you cannot squat to the floor, or getting up from the floor is difficult, use the chair version — do not attempt the lowering sequence. If you have a knee or hip replacement, recent surgery, or painful knees, skip the squat and sit on a chair. Use a chair with arms, or a wall or a sturdy surface beside you, if your balance is unsteady. Stand up slowly and pause before walking away, so your blood pressure has time to settle.

What else is Preparation (Settling into the Seat) called?

In Chinese it is 预备势 (Yù Bèi Shì). The official English edition of the routine calls it "Ready Position". Descriptive English sources also use Preparatory Posture, Opening Posture and Settling into the Seat. 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).