Baduanjin: Learn the Movements
八段錦 · 入門
The same eight movements of Baduanjin, but introduced in skill order — easiest first. Complete this before the traditional sequence so each movement feels familiar.
Wise Owl Gazes Backward · 五劳七伤往后瞧
Slowly turn the head to look behind while keeping the body straight. This relieves tension in the neck and shoulders — classically, the movement said to address "the five fatigues and seven injuries."
身体保持正直，缓缓转头向后看。此式舒缓颈肩紧张，祛除五劳七伤。
- Maintain an upright posture · 身体保持正直
- Turn the head slowly · 缓慢转头
- Look behind you · 目视后方
- Relax and lower the shoulders · 肩部放松下沉
- Return to center · 回正
- Repeat on both sides · 左右交替
Breath · 呼吸 — Exhale as you turn. Inhale as you return.
Both Hands Uphold the Sky · 双手托天理三焦
Interlace fingers and raise palms above the head, palms facing up. Look up at your hands. This movement regulates the "Triple Burner" (San Jiao), balancing the internal organs and improving digestion and circulation.
十指交叉，翻掌上托至头顶，掌心向天，目视双手。此式调理三焦，平衡脏腑，促进消化与气血循环。
- Starting position · 预备站姿
- Cross hands in front of the lower abdomen · 双掌交叉于小腹前
- Raise hands up through the chest · 上托过胸
- Turn palms upward toward the sky · 翻掌向天
- Full body stretch · 充分伸展
- Return to starting position · 回落还原
Breath · 呼吸 — Inhale as you raise your arms. Exhale as you release.
Bouncing on the Toes · 背后七颠百病消
Rise onto the toes and then drop onto the heels seven times. The vibration travels through the body, clearing blockages and preventing disease.
提踵而起，随后足跟落地，反复七次。震动传遍全身，通淤散结，百病自消。
- Stand with feet together · 双脚并拢
- Lift the heels · 提踵
- Rise onto the balls of the feet · 脚跟离地
- Extend upward through the body · 身体上提
- Gently drop the heels · 自然下落
- Repeat seven times or more · 重复七次以上
Breath · 呼吸 — Natural breathing. Exhale on the drop.
Separate Heaven and Earth · 调理脾胃须单举
One palm presses up towards the sky while the other presses down towards the earth. This stretches the stomach and spleen meridians, aiding digestion.
一掌上托天，一掌下按地。此式拉伸脾胃经络，助益消化。
- Hands at the sides · 双手置于身体两侧
- Raise one palm upward · 单掌上托
- Press the opposite palm downward · 另一掌下按
- Stretch in opposite directions · 上下对拉
- Return to center · 回正
- Alternate sides · 左右交替
Breath · 呼吸 — Inhale on the stretch. Exhale on the return.
Two Hands Hold the Feet · 两手攀足固肾腰
Bend forward from the waist and reach for your feet. This stretches the Bladder meridian and strengthens the kidneys and lower back.
以腰为轴前俯，双手攀足。此式拉伸膀胱经，固肾强腰。
- Raise both arms overhead · 双手上举
- Bend forward from the hips · 身体前屈
- Reach toward the feet · 双手下探
- Hold the feet or ankles · 攀握脚面
- Stretch the back and hamstrings · 拉伸后背腿筋
- Slowly return to standing · 缓慢起身
Breath · 呼吸 — Exhale as you bend. Inhale as you rise.
Clench the Fists and Glare Fiercely · 攒拳怒目增气力
Punch forward with a wide gaze. This stimulates the Liver Qi, increases vitality, and builds internal power.
怒目出拳。此式激发肝气，增长气力，蓄养内劲。
- Stand in horse stance · 马步站立
- Chamber fists at the waist · 握拳收于腰间
- Extend a punch · 出拳
- Focus with a strong gaze · 怒目远视
- Retract the fist · 收拳
- Alternate sides · 左右交替
Breath · 呼吸 — Sharp exhale with each punch.
Drawing the Bow to Shoot the Eagle · 左右开弓似射雕
Step into a horse stance. Mimic the action of drawing a longbow. This expands the chest, strengthens the lungs and liver, and improves focus and coordination.
马步下蹲，模仿拉弓射雕之势。此式开阔胸腔，强健肺肝，提升专注与协调。
- Assume horse stance · 马步下蹲
- Pull the bowstring · 一手拉弓
- Extend the bow arm · 一手推箭
- Follow the arrow with your eyes · 眼随箭走
- Return to center · 收势回正
- Repeat on both sides · 左右交替
Breath · 呼吸 — Inhale as you draw the bow. Exhale as you release.
Sway the Head and Shake the Tail · 摇头摆尾去心火
In a low horse stance, sway the upper body in a circular motion. This movement releases "heat" from the heart and balances the kidney energy.
低马步中，上身画圆摆动。此式泻心火，调肾气。
- Lower into horse stance · 马步下蹲
- Lean the torso forward · 身体前倾
- Shift weight to the left · 重心左移
- Sway the head and hips · 摇头摆尾
- Shift weight to the right · 重心右移
- Alternate smoothly between sides · 左右循环
Breath · 呼吸 — Inhale at the center. Exhale as you sway.