Move · Videos · Tai Chi · 15 min

15-Minute Seated Eight Brocades (Baduanjin) Qigong on a Chair

15-Minute Seated Eight Brocades (Baduanjin) Qigong on a Chair — video by Peter Chen Play · 14:39

Video by Peter Chen on YouTube · Open on YouTube

A tai chi and qigong teacher of over 30 years leads all eight Baduanjin movements sitting on a chair or bench: pushing up to the sky, drawing the bow, raising one arm, looking back, leaning and turning, reaching down to the toes, punching and heel lifts. For anyone who can't practise standing.

  • 15 min
  • Beginner
  • Low impact (no jumping)
  • chair
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Step by step 9

Tap a time to watch that step in the video.

  1. Ready position: sit with the feet parallel and thighs level, relax, then open the arms and hold the ball. 0:42
  2. Pushing up to the sky: cross the hands, raise them overhead and push up as you breathe in, then lower them. 1:25
  3. Drawing the bow: cross the hands at the chest, then pull one arm back and push the other out, each side. 3:20
  4. Raising one arm: push one hand up and the other down, then change sides, breathing out as you sink back. 5:18
  5. Looking back: arms out by your sides, turn the head to gaze behind you, then back to the centre, each side. 6:38
  6. Leaning and turning: hands on the thighs, lean forward and circle the upper body round to each side. 7:55
  7. Reaching down: raise the arms, then bring the hands down the back and behind the legs towards the toes. 9:43
  8. Punching: fists at the waist, punch out one hand at a time, breathing out with each punch. 11:48
  9. Heel lifts: raise and lower the heels while seated, then relax to finish. 13:02

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

Form cues from the coach

  • Sit with the feet parallel and the thighs level with the floor
  • Breathe in as the hands rise and out as you sink back to neutral

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveslooking back over each shoulder
  • Shoulders movespushing up to the sky, drawing the bow
  • Upper back movesdrawing the bow, turning to look back
  • Lower back movesleaning and turning, folds to the toes
  • Hips movesseated forward folds to the toes
  • Ankles & feet movesseated heel lifts
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

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 Peter Chen; 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