Qigong Routines · SequenceLast reviewed Oct 23, 2026

Fitness Qigong for Blood Pressure

降压方

· 10 movements · 10 min · Free

Counting · The name counts the sections; the opening and closing postures are performed but sit outside that count.

Naming · The English names are descriptive translations in common use. The official compilation publishes no English movement names.

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Preparation — Three Adjustments

预备势——启功三调

Stand with the feet together. Rotate both arms outward and raise them in front of the chest, then bend the elbows and draw them back. Bring the hands together palm to palm, little finger against thumb, forming a prayer shape, with the tips of the middle fingers level with the nose about 30 cm away. Lower the hands in front of the body like a closing curtain, soften the eyes, and recite the formula silently.
Three adjustments: the body settled, upright and relaxed; the breath long, even and fine; the mind gathered at the dantian. The hands never touch the face. Keep the shoulders dropped and the chest soft rather than lifted.

Massage the Abdomen, Guide the Ren Vessel

第一式——摩腹导任

Step the left foot out. Stack both palms on the lower abdomen, left palm below and right palm above. Massage upward along the front midline to the Tianque point at the base of the throat, the left thumb pointing up, then squat slightly and massage back down to the dantian. Repeat on the other side, one round each side.
The massage follows the front midline from the dantian up to the base of the throat and back. Keep it slow and continuous. The squat is shallow, with the knees tracking over the toes.

Open the Body, Free the Chest

第二式——展体畅怀

Turn the body about 45° to the left. Rotate both arms inward and raise them to shoulder height, palms facing outward. Step the left foot forward and out to the side, expanding the shoulders and opening the chest; press both palms down beside the hips with the middle fingers level with the hip point, about 20–25 cm from the body. Lift the chin slightly, no more than 45°, and finish with the hands meeting at the wrists before pushing apart.
The shoulder blades spread the chest; the lower back does not arch. The chin stays lightly tucked instead of pushed forward, and the press beside the hips keeps a small space under the arms.

Draw the Body, Ease the Liver

第三式——引体舒肝

Turn 90° to the left. Draw the elbows back, hook the middle fingers into the laogong point, then release into an open palm. Step the left foot out and touch the ground lightly. The right palm traces an arc upward and outward toward the upper left, forming the shape of a drawn bow, while the left heel comes down.
The reaching arm stays rounded, as if drawing a bow. The weight remains over the right leg; the left foot is a light touch rather than a step with weight.

Loosen the Elbows, Care for the Heart

第四式——活肘养心

Step out about three foot-widths wide. Sink the hips, bend the knees, roll the fingers in, cut the wrist and bend the elbow so the palm inserts under the armpit. From the web between thumb and index, massage up the back to the waist point, then continue down the front midline to the abdomen, pressing down and outward.
The bent elbow travels heavy and unhurried. The massage path runs up the back and down the front as one continuous loop rather than separate strokes.

Sway the Tail, Raise the Water

第五式——摆尾升水

Step into a horse stance. Rotate both arms outward and press the palms down to the point on the thigh. Circle the upper body to the left and forward, then return to centre. Roll the palms upward, lift them in front of the chest and press them out to the sides.
Keep the shoulders dropped and the elbows heavy. The circle comes from the waist and hips rather than from the shoulders.

Roll the Arms, Open the Channels

第六式——卷臂开脉

Sink the elbows, bend the wrists and curl the fingers into hooks to touch the shoulder points. Bring both elbow tips down and close to the chest. Rotate the elbows outward and open, roll the palms up to the shoulders, then raise both hands beside the head with the palms facing up.
The hooked fingers stay soft rather than clenched. The elbows lead the rotation and the wrists follow, so the rotation is not forced from the hands.

Move the Back, Open the Du

第七式——运背通督

Turn 45° to the left and rotate both arms inward so the centre of each palm faces the kidney point on the lower back. With both palms on the back, lift and massage up to the liver point; rotate outward, roll the palms over and massage down to the waist point. Repeat the up-and-down cycle.
Keep both palms in contact with the back for the whole cycle. The torso rotates slightly with each pass rather than staying rigid.

Spread the Wings, Settle the Qi

第八式——亮翅沉气

Rise onto the balls of the feet. Rotate both arms inward so the backs of the hands meet, make loose fists and draw the abdomen in. Lift the hands to either side of the chest centre, rotate outward and roll the palms forward. Lower the heels, bend the knees and let the arms fall, then rise onto the toes again and spread the arms like wings.
The heel lift and the arm opening happen together. The fists stay loose; a tight grip sends tension up the arms.

Closing — Three Closing Methods

收势——功尾三法

Swing both arms out to about 45° beside the body. Sink the hips, bend the knees and embrace the abdomen in front of the body, three times. The hands stack differently for men and women: left over right for men, right over left for women.
Three unhurried rounds. Let the breath stay long and even all the way to the end rather than trailing off.

Tai Chi Wuji · https://www.taichiwuji.com/qigong-routines/fitness-qigong-blood-pressure/