Rub the Gate of Essence

背摩精门 · Bèi Mó Jīng Mén · Form 08 of 12 · Twelve-Section Brocade

Form name in the official English edition: "Massaging Jingmen on the Back" 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.

Begin by rubbing both palms back along the sides of the abdomen to the lower back, pressing them over the kidney points beside the spine as the torso bends forward, then reach further back with the palms up until the arms are straight and sweep the palms out level to the sides of the body. Rise slowly, rotating the arms inward and swinging the palms forward into a level reach with the palms down; bend the elbows and bring the palms together in front of the chest, fingertips up. Press the palms together, twist them over and drop them in front of the lower abdomen, alternating which hand ends on top, nine times in all and ending with the left hand on top. Carry both hands back along the sides of the waist to the lower back, turn the fingertips down, and stroke downward and upward twenty-four times. The rubbing wants a little more force than a token touch, but no brute force. "Gate of Essence" is the classical name for the region beside the lumbar spine.

Works on: lower back, sides of the waist, hands
Repetitions: Nine palm twist-overs, then twenty-four strokes of the lower back
Time: 2 min
Difficulty: Gentle
Chair version: Yes — no floor work
Official English name: Massaging Jingmen on the Back
Official source: General Administration of Sport of China, 2010

The classical verse

闭气搓手热，背摩后精门

This form belongs to the verse line above, from the classical seated routine. Quoting it is how you can tell whether a version of this movement you find elsewhere is the same one.

"Gate of essence" is the classical name for the region beside the lumbar spine. The traditional commentary places the movement after the forward fold, so that the area just stretched is warmed, and pairs the warming of the palms with the stroking of the back.

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, place both palms against the sides of the abdomen and rub them back to the lower back; turn the hands so the fingertips point back, and press over the kidney points beside the spine. At the same time bend the torso forward; look down. In a chair: lean forward a little as the hands travel back, and if the lower back is hard to reach from the chair, work the sides of the waist instead — do not hunch or twist to reach, and keep the strokes off the spine itself.
As the torso bends forward, reach both palms further back, palms facing up, until the arms are straight; look down and forward.
Without stopping, sweep both palms out level to the sides of the body, palms facing up; look down and forward.
Bring the torso up slowly. At the same time rotate both arms inward and swing the palms forward in an arc into a level reach in front of you, palms facing down; look straight ahead.
Bend the elbows and bring the palms together in front of the chest, fingertips pointing up; look down and forward.
Press the palms tightly together, twist them over and let them drop in front of the lower abdomen, left hand on top; look down and forward.
Without stopping, keep the palms pressed together and lift them up.
Twist them over again and drop them in front of the lower abdomen, right hand on top; look down and forward. The palms twist up and down, left and right, nine times in all, and the ninth ends with the left hand on top.
Place both palms against the sides of the abdomen and rub them back to the lower back; turn the fingertips down; look down and forward.
Press both palms against the lower back and make a continuous rubbing movement up and down; look down and forward. One pass down and one pass up make one count; do twenty-four. In a chair: lean slightly forward so the lower back stays easy to reach.
As the palms move up and down, let the pads of the four fingers travel with them and massage the groove beside the spine, with enough pressure to leave the waist feeling pleasantly sore and warm.
The rubbing wants a little more force than a token touch — if the pressure is too light it does not reach deep into the tissue — but never use brute force. Let the force run naturally through the hands, and use the intention to lead it into the deeper tissue.
Finish with the palms resting against the lower back for a few breaths, then bring the hands forward to the lap.

If you are sitting in a chair

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

Lean forward slightly so the lower back is easy to reach; if it is still hard to reach from the chair, work the sides of the waist instead.
Do not hunch or twist to reach, and keep the strokes off the spine itself.

Breathing and intention

The classical instruction is to hold the breath while the palms are rubbed, then let it go slowly while the back is stroked. Holding the breath is not suitable for everyone; if you have high blood pressure, heart disease, glaucoma, or if it simply feels wrong, breathe normally through the whole movement.

Common mistakes

Rubbing the palms loosely instead of pressing them firmly together and rubbing until they are hot.
Losing count: nine twist-overs of the pressed palms, then twenty-four down-and-up strokes on the back.
Finishing on the wrong hand — the ninth twist-over ends with the left hand on top.
Carrying the hands straight to the back instead of around the sides of the waist, or forgetting to turn the fingertips down on arrival.
Passing over the lower back with a token light touch. The waist is rubbed with a little more force so the warmth reaches the deeper tissue, and the four finger pads keep massaging the groove beside the spine as they travel.
Pressing on the spine itself rather than on the muscles either side of it.
Rubbing so fast that no warmth builds, or so hard that the skin is scraped.
Holding the breath when it is not appropriate for you.

Before you start

Do not hold the breath while rubbing the palms if you have high blood pressure, heart disease, glaucoma, or if you are pregnant. Breathe normally instead.
Never hold the breath to the point of straining; a held breath should be brief and comfortable, and anyone unsure should simply keep breathing.
Use light pressure or skip the back stroking altogether if you have an acute lower back injury, a recent spinal fracture, or a skin condition in that area.
Keep the strokes off the spine itself; work the muscles on either side.

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

The fourth figure of the Ming set, "rubbing the kidney hall", done in the old text after warming the palms. The count of twenty-four belongs to the modern compiled routine.

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 Rub the Gate of Essence 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 Rub the Gate of Essence take?

Nine palm twist-overs, then twenty-four strokes of the lower back. The classical texts give their own counts, which are quoted on this page where they differ.

What does Rub the Gate of Essence involve?

It works mainly the lower back, sides of the waist, hands. In the traditional framing it belongs to the 背摩精门 principle; practically, it is a slow movement, self-massage or stillness practice depending on the form.

How long does Rub the Gate of Essence take?

About 2 minutes. The pace is set by the breath rather than a timer, so slower is generally better.

Where does Rub the Gate of Essence come from?

The fourth figure of the Ming set, "rubbing the kidney hall", done in the old text after warming the palms. The count of twenty-four belongs to the modern compiled routine.

When should I be careful with Rub the Gate of Essence?

Do not hold the breath while rubbing the palms if you have high blood pressure, heart disease, glaucoma, or if you are pregnant. Breathe normally instead. Never hold the breath to the point of straining; a held breath should be brief and comfortable, and anyone unsure should simply keep breathing. Use light pressure or skip the back stroking altogether if you have an acute lower back injury, a recent spinal fracture, or a skin condition in that area. Keep the strokes off the spine itself; work the muscles on either side.

What else is Rub the Gate of Essence called?

In Chinese it is 背摩精门 (Bèi Mó Jīng Mén). The official English edition of the routine calls it "Massaging Jingmen on the Back". Descriptive English sources also use Massage the Lower Back, Rubbing the Jingmen Points and Warming the Lower Back. It is the same movement in every case, and the classical verse line it belongs to reads "闭气搓手热，背摩后精门".

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).