CONNECT THE EIGHT MOVEMENTS

Baduanjin full routine

A sequence you can follow at your own pace. Read each guide, try a comfortable amount, then continue to the next.

Allow roughly 12–18 minutes for the suggested repetitions, plus reading time and rests. Your session can be shorter. The animated studies are individual cycles, not a timed class.

BEFORE YOU BEGIN

Preparation

Choose a clear, stable space. Stand comfortably with soft knees, let the arms rest and take a few natural breaths. A stable support can help with balance. If you have health concerns, read the health disclaimer and seek individual advice.

01
Holding Heaven with Both Hands
Shoulders, arms and trunk
Up to 6 repetitions · About 2 minutes
Open guide ↗
02
Drawing the Bow
Chest, shoulders and legs
Up to 3 pairs, alternating sides · About 2 minutes
Open guide ↗
03
Separate Heaven and Earth
Sides, shoulders and arms
Up to 3 pairs, alternating sides · About 2 minutes
Open guide ↗
04
Wise Owl Looks Back
Neck, shoulders and arms
Up to 3 pairs, alternating sides · About 90 seconds
Open guide ↗
05
Sway Head and Shake Tail
Hips, trunk, neck and legs
Up to 3 gentle pairs · About 2 minutes
Open guide ↗
06
Two Hands Hold the Feet
Hips, back and backs of the legs
Up to 6 comfortable repetitions · About 2–3 minutes
Open guide ↗
07
Clench Fists and Glare
Arms, trunk and legs
Up to 3 pairs, alternating arms · About 90 seconds
Open guide ↗
08
Bouncing on the Toes
Calves, ankles and whole-body balance
Up to 7 gentle rises · About 1 minute
Open guide ↗

AFTER MOVEMENT 8

Closing

Return both heels to the floor. Let the arms rest, soften the knees and settle the breath. Pause before walking away. You do not need to complete every repetition to finish a useful practice.

Starting for the first time? Read Baduanjin for beginners →

This sequence follows the traditional Baduanjin form. This release uses newly authored schematic demonstrations, not the video-extracted motion data used in an earlier version. See Methodology & Sources for references and limitations.