Baduanjin Qigong: Eight Pieces of Brocade

The earliest written records of Baduanjin go back to the Song Dynasty (960-1279 CE). You can find it mentioned in texts like the Dao Shi (around 1150) and the Xiuzhen shi-shu (around 1300). So this practice has been around for nearly a thousand years.

There's a popular story that General Yue Fei created these exercises for his soldiers. But martial historian Meir Shahar points out this probably isn't accurate. The attribution to Yue Fei likely comes from him being mentioned as a lineage master in a 1624 manual called the Sinew Changing Classic, not from any proof he actually invented Baduanjin.

This first movement works with the Sanjiao (Triple Warmer) meridian, which handles how energy gets distributed through your body. When you raise your hands above your head, you stretch all the muscles and channels in your trunk. This lets qi flow freely without getting stuck.

This one connects to the Lung meridian and helps your breathing. The hand position—called the "eight-shape palm"—stretches both the Lung meridian (which ends at your thumb) and the Large Intestine meridian (which starts at your index finger). Good for both breathing and elimination.

Here you're working with the Spleen and Stomach. One hand goes up, the other goes down, alternating sides. In TCM, these organs are your main energy source because they handle digestion and absorption. If your digestion is weak, everything else suffers.

This stretches your neck muscles and prevents qi from getting stuck in your head. It helps with emotional problems, migraines, and strengthens your eyes. It also opens up clipping points along the Governing Vessel, which runs up your spine and controls yang energy.

When you have bad habits or emotional stress, too much qi can build up in your middle dantian. This movement deals with that. The swaying motion and how you hold your hands opens up your chest so your lungs can help cool down the heart fire through breathing. This is a nice example of how the five elements interact in TCM.

You bend forward in this one to work on kidney and waist health. In Daoist cultivation, the kidneys are everything. They store jing (essence) and control growth, development, and reproduction. Weak kidneys mean weak vitality.

This is the most external movement. You punch from a horse stance to build overall vitality and muscle strength. It also develops martial spirit, which helps protect your practice.

The Standard Way: Most versions have you rise up on your toes and bounce gently. The vibrations smooth out your qi after all the previous movements. This stimulates the six meridians that run from your toes to your internal organs.

The Wudang Mountains Version: In the Wudang region, they do this movement differently. It's called "Grasp Ankles to Strengthen Waist and Kidney" (or "Hold the Feet to Strengthen Waist and Kidney"). This version really emphasizes kidney work, which matters a lot in Daoist inner alchemy. Here's how it goes:

Stand with feet slightly wider than shoulders
Let both hands slide down the outside of your legs to your ankles
When you're bent forward, grasp your ankles and do "three hard clicks"—three distinct pressing movements pushing your body toward your ankles
Come back up with your hands traveling up the inside of your legs

The "Three Clicks" Part: These three pressing movements hit specific points:

The Taixi point (behind your inner ankle) on the Kidney meridian
The Kunlun point (behind your outer ankle) on the Bladder meridian
Gives you stronger kidney and waist benefits than just bouncing on your toes

How to Breathe:

Take a deep breath going down
Inhale during each of the three presses at your ankles
Exhale coming back up, then breathe in when you're standing again

Different regions kept different versions alive over the centuries. The Wudang variation shows how local traditions adapted the practice while keeping the therapeutic benefits.

Baduanjin works with the meridian system—the energy channels where qi flows through your body. The goal is to clear blockages and get qi moving. You do this by stretching the meridians and opening up joints where energy tends to get stuck.

These exercises specifically target the eight extraordinary meridians. These work like reservoirs that regulate and balance your energy system. Unlike the main meridians, they don't connect directly to organs, but they're crucial for integrating and harmonizing everything.

Research backs up what practitioners have known for centuries. Studies show Baduanjin improves cardiovascular health, balance, flexibility, bone density, and reduces stress. One systematic review found significant improvements in physical balance after eight weeks of practice—doing it at least four times a week for 30-60 minutes per session.

For Daoist practitioners, Baduanjin isn't just exercise. It's a foundation for spiritual work. The practice brings together Heaven, Earth, and humanity through cultivating the Three Treasures: jing (essence), qi (vital energy), and shen (spirit).

When you combine Baduanjin with inner alchemy (neidan) work, you're following the Daoist view that physical cultivation, health maintenance, and spiritual development are all connected. They're different paths leading back to the same place—the primordial unity of the Dao.

Starting Out: Begin by gathering energy in your lower dantian. You need enough qi built up before you start circulating it through the exercises.

Follow the Order: Do the exercises in sequence. Each one balances out what the previous movement did. Skip around and you lose that balanced flow.

The Three Regulations: You need all three working together:

Body regulation (調身): proper posture and movement

Breath regulation (調息): coordinated breathing

Mind regulation (調心): focused intention and awareness

This integration is what makes real qigong different from just doing stretches.

Breathing: If you're new, just let your breath follow the movement naturally. Advanced practitioners coordinate specific breathing patterns with each exercise. Don't force it.

Be Consistent: Practice 20-30 minutes daily. Research shows you'll see real improvements in strength, balance, and overall health within eight weeks if you stick with it.

Adaptations: There are both standing and seated versions. You can practice Baduanjin regardless of your physical condition.

People still practice Baduanjin today not because it's historical, but because it works. While it looks simple, you need to understand the principles behind it. The internal awareness and intention matter more than just copying the external movements.Regional variations like the "three clicks" technique show how oral transmission kept unique characteristics alive while adapting to what each generation needed. The practice evolved but stayed true to its purpose—cultivating harmony between body, mind, and spirit.

The Eight Pieces of Brocade Qigong

A Daoist Health Cultivation Practice

Where It Comes From

How the Movements Work

The Eight Movements (Brocades):

1. Two Hands Hold Up the Heavens

2. Drawing the Bow to Shoot the Vulture

3. Separating Heaven and Earth

4. Looking Back to Eliminate Fatigue

5. Sway Head and Shake Tail to Calm Heart Fire

6. Two Hands Hold the Feet to Strengthen Kidneys

7. Clench Fists and Glare to Increase Strength

8. Seven Bounces to Eliminate Disease

The TCM Foundation

The Spiritual Side

How to Practice

Eight Brocades Online Course: