Practice
Qigong Routines
Which set to practise, and in what order. Each page below lists the movements as the standardised version runs them, with the one thing to watch in each. These are the eight qigong exercises taught as complete sets rather than as single movements — the ones with a fixed sequence you can learn once and then practise on your own.
New to qigong? Start with the beginner guide, or read what qigong is first — this page assumes you have decided to practise and only needs to know where to begin.
The eight sets
- Baduanjin八段锦Eight sections, standing, twelve minutes. The one most people start with.
- Five Animal Frolics五禽戏Tiger, deer, bear, monkey, bird. Larger movement, more play in the spine.
- Muscle-Tendon Classic易筋经Twelve fixed postures held and turned. Slower than it looks.
- Six Healing Sounds六字诀Six voiced exhales, each paired with a shape. The quietest of the eight.
- Mawangdui Daoyin马王堆导引术Reconstructed from the Mawangdui silk charts, with the movements it depicts.
- Daoyin Yangsheng Gong导引养生功十二法Twelve named methods, each with its own intention and direction.
- Fitness Qigong for Blood Pressure降压方A short set built for daily practice at a desk or in a small room.
- Spinal Balance Qigong脊椎平衡方Ten units for neck and trunk mobility, with the neck handled carefully.
All eight sequences are published. Each set page is printable, so you can take it away from the screen.
The eight sets at a glance
One round is the length of a single complete run at an easy pace, not a target to beat.
| Set | One round | Learning | What it works |
|---|---|---|---|
| Baduanjin | 12 min | Easiest | Whole body, standing in place |
| Five Animal Frolics | 12 min | Moderate | Spine and hips, larger and more varied movement |
| Muscle-Tendon Classic | 12 min | Slow to learn | Held postures and the tendons, more than flow |
| Six Healing Sounds | 10 min | Easy, but subtle | Breath and voice, with a shape for each |
| Mawangdui Daoyin | 12 min | Moderate | Flowing movement, low impact |
| Daoyin Yangsheng Gong | 12 min | Moderate | Twelve named methods, each with its own direction |
| Fitness Qigong for Blood Pressure | 10 min | Easy | Slow arms and breathing, small space |
| Spinal Balance Qigong | 10 min | Easy, but careful at the neck | Neck and trunk, with rotation taught slowly |
How long, and how often
Start with two or three minutes. The teaching guidance from the sport authority builds beginners to 15–20 minutes, once or twice a day — but the number is not the measure. What counts is whether the frame still holds: knees soft, shoulders down, breathing unforced. Ten relaxed minutes are worth more than twenty braced ones.
Practise on a flat floor, out of a draught, and not straight after a meal. If anything hurts — a joint, the lower back, the neck — stop, rather than working through it.
If you also practise Tai Chi
Qigong and Tai Chi share the same standing frame, the same breath discipline and the same rule about not chasing sensation. The difference is the intent: a qigong set is practised for its own sake, a form is practised as a martial sequence.