Move · Videos · Tai Chi · 19 min

Eight Brocades (Baduanjin) Qigong Practice

Eight Brocades (Baduanjin) Qigong Practice — video by Mimi Kuo-Deemer Play · 18:34

Video by Mimi Kuo-Deemer on YouTube · Open on YouTube

A qigong teacher talks you through all eight Baduanjin movements, filmed outdoors in Beijing: holding up the heavens, drawing the bow in horse stance, looking back, swaying the head and tail, hands down the legs, punching and heel lifts.

  • 19 min
  • Beginner
  • Low impact (no jumping)
  • No equipment
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Step by step 8

Tap a time to watch that step in the video.

  1. Two hands support the heavens: interlace the fingers, press the palms to the sky, then float the arms down. 0:28
  2. Raise the hands for the stomach and spleen: one palm presses up, one down; breathe out as they press apart. 2:21
  3. Drawing the bow: in horse stance, open one hand in an L shape and draw the other back, then change sides. 4:36
  4. Looking back: turn the head gently to one side as the palms open out, then back to the centre; alternate. 7:02
  5. Swing the head and tail: in a wide horse stance, bend towards one leg and sweep the chest round to the other. 9:04
  6. Two hands climb the legs: trace the hands down the backs of the legs, up the inner legs, then reach overhead. 10:45
  7. Punching with an angry gaze: feet apart, punch one fist forward and draw it back, alternating the arms. 13:46
  8. Shake the back: roll down only as far as is comfortable, knees bent as needed, roll up, then bounce on the heels. 15:31

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Breathe out as the hands press apart and in as they change over
  • Turn the head gently side to side; no need to twist like an owl
  • Roll down only as far as is comfortable and bend the knees as much as you need

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadwide horse stance, deep head-and-tail swings
  • Knees takes loadhorse stance in drawing the bow and head-and-tail swings
  • Neck movesowl head turns side to side
  • Shoulders movesholding up the heavens, pressing, drawing the bow
  • Upper back movesrolling down and up, torso swings
  • Lower back movesforward swings, climbing the legs, shake the back
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Roll down only as far as comfortable and bend the knees as much as needed

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Mimi Kuo-Deemer; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety