What is Baduanjin?
Baduanjin (八段锦), or “Eight Sections Brocade Qigong,” is a traditional Chinese qigong practice consisting of eight flowing movements designed to improve energy (Qi) circulation, flexibility, and overall health.
This gentle yet powerful exercise has been practiced for centuries to strengthen the body, calm the mind, and promote longevity.
In this post, we’ll explore:
The benefits of Baduanjin
Baduanjin is perfect for beginners and advanced practitioners alike because it:
• Reduces stress & anxiety – The slow, mindful movements help regulate the nervous system.
• Improves posture & flexibility – Gentle stretches release tension in the spine and joints.
• Boosts energy & circulation – The movements stimulate Qi flow (vital energy) throughout the body.
• Supports organ function – Each exercise targets specific meridians related to digestion, respiration, and detoxification.
12-Minute Baduanjin Routine (Mirror Follow-Along)
Below is a complete mirror-view video with English subtitles, making it easy to follow along. The routine includes detailed breathing cues for maximum benefits.
Breakdown of the 8 Movements:
1. Two Hands Hold the Sky (Regulates the Sanjiao) – Stretches the spine and improves respiration.
2. Drawing the Bow to Shoot the Eagle (Strengthens the Lungs & Large Intestine) – Opens the chest and shoulders.
3. Separate Heaven and Earth (Balances the Spleen & Stomach) – Aids digestion and relieves tension.
4. wise Owl Grazes Backward (Supports Liver & Gallbladder) – Releases neck and shoulder stiffness.
5. Shaking Head & Wagging Tail(Calms Heart Fire) – Reduces stress and improves balance.
6. Hold Feet to Strengthen Kidneys (Boosts Kidney Qi) – Stretches the lower back and legs.
7. Clenching Fists and Glaring (Enhances Strength & Focus) – Builds physical and mental power.
8. Seven Bounces to Cure All Ailments (Revitalizes the Whole Body) – Stimulates circulation and grounds energy.
Download the movement worksheet here: 8 Section Brocade Qigong
How to Get the Most Out of This Routine
• Practice daily – Just 12 minutes can make a big difference in energy and relaxation.
• Focus on breath – Inhale during expansive movements, exhale during releases.
• Move mindfully – Avoid forcing; let the body flow naturally.
Final Thoughts
Baduanjin is a simple yet profound practice that harmonises body and mind. Whether you’re looking to reduce stress, improve mobility, or boost vitality, this 12-minute routine is a perfect start.
Try it today and feel the difference!
