The Eight Brocade Qi Gong 

 Ba Dun Jin

Transform Your Body, Mind and energy in Minutes a Day

Learn the ancient Qigong Ba Duan Jin, practiced for over 2,500 years to boost vitality and calm the mind.

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What is Eight Brocades Qigong?

 

Ba Duan Jin (八段锦), or The Eight Brocades, is one of the most well-known and accessible forms of Qigong. With roots stretching back over 800 years to the Song Dynasty (960–1279 CE), this time-honored practice was developed to enhance strength, vitality, and internal energy (Qi).

Named after silken brocade — a fabric known for its softness, elegance, and value — each of the eight movements is designed to be smooth, rich, and flowing. The sequence gently nourishes your body, calms your mind, and awakens inner harmony.

For many, Ba Duan Jin is a cherished entry point into Tai Chi and other healing arts, often used as a foundational warm-up or a complete practice in its own right. In recent years, it has also gained widespread recognition from modern health professionals for its role in supporting holistic wellbeing.

an illustration of shao lin ba duan jin

The 8 Routines in Ba Dun Jin

Curious About Qigong? Explore the 8 Treasured Moves

🌿 Opening

Settle our body, mind and mauri.

🌀 1. Two Hands Hold up the         Heavens (Shuāng Shǒu Tuō Tiān – 双手托天理三焦)

 Gently stretches the spine and internal organs, regulating the Triple Burner meridian (related to digestion and circulation).

🎯 2. Drawing the Bow to Shoot the Hawk (Zuǒ Yòu Kāi Gōng Sì Shè Diāo – 左右开弓似射雕)

Opens the chest and lungs, strengthens legs and shoulders, improves posture, and enhances focus and determination.

🌾 3. Separate Heaven and Earth (Tiān Dì Xiáng Chuí – 调理脾胃需单举)

Stimulates the stomach and spleen, promotes digestion, and creates energetic balance between upper and lower body.

🌙 4. Wise Owl Gazes Backwards (Wǔ Láo Qī Shāng Wǎng Hòu Qiáo – 五劳七伤往后瞧)

Releases tension in the neck and shoulders, nourishes the kidneys, and clears emotional stress. Traditionally said to counter “five fatigues and seven injuries.

🌬️ 5. Sway the Head and Shake the Tail(Yáo Tóu Bǎi Wěi Qù Xīn Huǒ – 摇头摆尾去心火)

Regulates heart fire and emotions, strengthens the lower back and kidneys, and releases tension in hips and spine.

💪 6. Two Hands Hold the Feet to Strengthen Kidneys and Waist (Liǎng Shǒu Pán Jiǎo Gù Yǎo Tuǐ – 两手攀足固肾腰)

Stimulates kidney energy, strengthens the legs and lower back, and increases flexibility in the spine.

🌄 7. Clench the Fists and Glare Fiercely (Cuì Quán Nù Mù Zēng Qì Lì – 攒拳怒目增气力) 

Builds inner strength and Qi, supports muscular coordination, and awakens alertness. Said to "increase Qi and power."

🍃 8. Shake the Back Seven Times to Eliminate Illness (Bèi Hòu Qǐ Diǎn Bǎi Bìng Xiāo – 背后七颠百病消)

Stimulates the Du meridian (spine), improves circulation, and helps release stagnant energy. Traditionally thought to dispel chronic illness and promote longevity.

Qi Gong For Beginners-8 Brocade

Upcoming Workshop

🌸The 8-Brocades Qi Gong Workshop 🌸

What you can expect:

* a day of relaxation and calmness
*collective healing energy flow
*in-depth teaching in a small group
*connection with other like-minded people
*take-away thousands of years old knowledge 

Follow along-Ba Duan Jin

The Whole Sequence only takes approximate 10 minutes

❓ Frequently Asked Questions

 

🌿 What is Ba Duan Jin (The Eight Brocades) Qi Gong?

Ba Duan Jin is a classical Qigong form composed of eight gentle, flowing movements. Practiced for over 800 years, it’s designed to  promote internal energy (Qi), holistic strength, and emotional calm.

✨ What makes Ba Duan Jin special?

Ba Duan Jin is simple to learn yet deeply healing. Its gentle movements are easy for beginners to start with confidence, while offering layers of depth that can be explored over a lifetime. In recent years, Ba Duan Jin has gained widespread recognition from health professionals as a time-tested method with real, lasting benefits.

🌱 Is Ba Duan Jin suitable for beginners?

Absolutely! It’s one of the most beginner-friendly Qigong forms. Whether you’re brand new to movement practices or looking for something gentle and healing, Ba Duan Jin is a beautiful place to begin.

🧘 Is Ba Duan Jin beneficial for experienced Tai Chi or Qigong practitioners?

Yes — even if you’re experienced, Ba Duan Jin offers refinement and depth. Many advanced practitioners use it to improve their internal sensitivity, energy flow, and foundational alignment. It also works beautifully as a centering warm-up before longer Tai Chi routines or martial practice.

🔄 How can Ba Duan Jin improve my Tai Chi practice?

Ba Duan Jin enhances body awareness, posture alignment, coordination and Qi regulation — all of which are essential in Tai Chi. Practicing Ba Duan Jin regularly can improve the fluidity, relaxation, and internal focus of your Tai Chi form. Think of it as nourishing the roots so your tree can grow strong and graceful.

👕 Do I need any special clothing or equipment?

No special gear is needed. Just wear comfortable clothes that allow you to move freely. Flat shoes or bare feet work well. Ba Duan Jin is about natural movement, not equipment.

⏱️ How long does it take to learn Ba Duan Jin?

You can learn the basic form in just a few sessions or a one-day workshop. The real beauty comes from regular practice — each time you revisit the form, you may notice deeper layers of calm, energy, and flow.

🧠 Can Ba Duan Jin help with stress or chronic conditions?

Yes. Ba Duan Jin is widely practiced to reduce stress, improve sleep, ease pain, support digestion, and boost mental clarity. Its gentle pace and meditative rhythm make it a safe and effective practice for many health conditions — and it’s increasingly recommended by doctors for wellbeing support.

🔄 How is Ba Duan Jin different from Tai Chi?

Ba Duan Jin is a form of Qigong — focused purely on cultivating health, internal energy, and emotional balance. Its movements are simpler and easier to learn than Tai Chi, which also includes martial applications and more complex sequences.

Ba Duan Jin is also beautifully adaptable — it can be practiced in small spaces and easily modified for seated practice, making it ideal for modern lifestyles or those with limited mobility.

 

Image: My aunt and her friends doing Ba Duan Jin in a Park in China.

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Don't just take our word for it. Make it your reality.

🪷 ready to learn Ba duan jin?