MY BADUANJIN
Baduanjin for Beginners
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Learn the shape of the practice first. Comfort, breathing and control matter more than a deep stance or a high reach.
Start with one movement
Begin with Holding Heaven with Both Hands. Watch one cycle, read the steps, then try one comfortable repetition. Read the self-check before continuing. You do not need to learn the whole set in one session.
Make room to move
Use a level, uncluttered surface and clothing that lets you move freely. Leave space to reach to the sides and overhead. Keep a stable chair or support nearby if balance is uncertain.
Choose a small, easy range
A higher stance, lower reach or shallower fold is an option. Do not force an end position or try to match the schematic character’s proportions. Touching the feet is not necessary in the sixth movement.
Let breathing stay natural
The guides suggest an optional breath rhythm, but comfort comes first. Take additional breaths, pause or reduce the movement instead of holding your breath to match the animation.
How much should I practise?
Try a few minutes or one movement at first. Add time only if you remain comfortable. The repetition counts on the guides are suggestions, not a required dose or a promise of results. Rest whenever you need.
Know when to stop
Stop for pain, dizziness, chest discomfort or unusual breathlessness. Seek help for concerning symptoms and urgent help for severe or persistent symptoms. Read the health disclaimer before starting, especially if you have a medical condition or are recovering from an injury.
Continue in sequence
When you are ready, the full Baduanjin routine connects the eight movement guides. Each guide links to the previous and next movement so you can take it one step at a time.