Practices A–Z › Qigong

Ba Duan Jin

Also known as: Eight Brocades, Eight Pieces of Brocade, Eight Section Brocade, Baduanjin

The most widely practised qigong set in the world: eight gentle standing movements, each with its own classical rhyme.

What this practice covers

What you can practise today

8 movements documented in the compendium, each with steps, seated variations, body map and sources.

• Two Hands Hold Up the HeavensThe opening brocade: the hands travel from the lower abdomen to a comfortable overhead reach and return as the knees softly straighten and bend—an unh…adapted 2/10 · traditional 6/10
• Drawing the Bow to Shoot the HawkThe second brocade: from a wider stance, the arms open like an archer drawing a bow — one hand pressing away, the other drawing back — alternating sid…adapted 3/10 · traditional 7/10
• Holding One Arm AloftThe third brocade: one palm presses gently toward the sky while the other presses toward the ground, creating an easy opposition through the torso — t…adapted 2/10 · traditional 6/10
• Wise Owl Gazes BackwardsThe fourth brocade: a slow, easy turn of the head and a slight outward roll of the arms to glance behind — one side, then the other — like an owl surv…adapted 2/10 · traditional 5/10
• Sway the Head and Shake the TailThe fifth brocade: from a supported wide stance with hands on the thighs, the trunk circles slowly to one side and back — a rounded, unhurried sway ra…adapted 4/10 · traditional 7/10
• Two Hands Hold the FeetThe sixth brocade: a slow, supported journey down the back of the body — hands tracing the back and legs toward the feet as far as comfortable — and a…adapted 4/10 · traditional 7/10
• Clench the Fists and GlareThe seventh brocade: from a supported stance, one fist extends slowly forward with a focused gaze, then softens and returns — deliberate intensity hel…adapted 3/10 · traditional 7/10
• Seven Gentle BouncesThe closing brocade: rising softly onto the balls of the feet and letting the heels settle back down with a light, springy drop — traditionally seven …adapted 2/10 · traditional 5/10

Connected practices

What this sits beside, grows out of, or leads toward.

Outlined names are practices not yet given their own page.

Where to look next