Qigong Routines · SequenceLast reviewed Oct 23, 2026

Baduanjin (Eight-Section Brocade)

八段锦

The standardised eight-section set · 10 movements · 12 min · Free (name says 8)

Counting · The name counts eight sections. 预备势 opens the set and 收势 closes it; both are performed and neither is one of the eight, so the page lists ten entries and numbers only the eight.

Naming · The English names below are descriptive translations in common use, not official renderings; the official compilation publishes no English movement names.

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Opening posture

预备势

Feet parallel, shoulder-width; knees soft, never locked.两脚平行与肩同宽，膝微屈不锁死
Shoulders drop and the arms hang; the body settles before the first section begins.沉肩垂臂，身形安顿再起势

Two hands hold up the heavens

两手托天理三焦

Fingers interlaced, palms turn upward as the arms rise; the heels stay down.十指交叉，翻掌上托，脚跟不离地
At the top the elbows stay soft and the shoulders stay down — height comes from the spine, not from lifting the shoulders.上托时肘不僵、肩不耸，高度来自脊柱伸展

Draw the bow, left and right

左右开弓似射雕

One hand pushes out with the thumb and index forming a tiger mouth, the other draws back to the shoulder.一手虎口撑圆推出，一手拉至肩前
The torso stays upright; the turn is in the waist and the eyes follow the pushing hand.上身中正，转腰不塌腰，目视推手方向

Raise one hand, press the other

调理脾胃须单举

One palm presses down as the other pushes up, creating a long opposite pull through the trunk.一掌下按一掌上举，上下对拉
The raised arm does not lift the shoulder; the ribs stay quiet.上举之臂不带动耸肩，肋骨不外翻

Look back over the shoulder

五劳七伤往后瞧

The head turns; the chest does not. Keep the chin level rather than tilting up.转头不转胸，下颌保持水平
Turn to the end of comfortable range, not past it — no craning, no jerking.转到自然尽头即可，不猛转不强扭

Sway the head and swing the tail

摇头摆尾去心火

From a wide stance with hands on the thighs, the trunk circles; the knees track the toes throughout.马步按膝，躯干划圆，膝始终对脚尖
Stay high. This is a trunk movement, not a deep squat, and the lower back does not round under load.架子取高，练的是躯干转动而非深蹲

Hands reach the feet

两手攀足固肾腰

Fold from the hips with the knees soft; the hands go as far as they go without forcing.屈髋前俯，膝微屈，手到自然位置为止
No bouncing at the bottom. Roll up through the spine and let the head arrive last.底部不弹振，起身节节卷起，头最后起

Clench the fist and glare

攒拳怒目增气力

Punch from a horse stance with the wrist straight; the elbow stops short of locking.马步冲拳，腕平直，肘不锁死
The fist closes on the way out, not before; the eyes widen with the effort, the shoulders stay down.拳在出拳途中握紧，肩不随拳上抬

Seven bounces

背后七颠百病消

Rise onto the balls of the feet, then lower — the drop is gentle, not a stamp.提踵后轻落，不跺脚
Keep the knees soft and the trunk vertical; the bounce travels through the whole body, not the heels alone.膝微屈、躯干竖直，震动经全身而非只落脚跟

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Closing posture

收势

Hands come to the lower abdomen and rest there; the breath settles before the arms lower.两手叠于腹前，气息平复后再放下
Stand still for a few breaths. The closing is part of the set, not a formality after it.静立数息，收势是练功的一部分

Tai Chi Wuji · https://www.taichiwuji.com/qigong-routines/baduanjin/