Baduanjin

Baduanjin, meaning "Eight Pieces of Brocade," is a traditional Chinese qigong routine consisting of eight movements designed to cultivate breathing, posture, and energy through gentle, flowing actions that can be performed standing or seated.

Each movement targets different parts of the body and energy channels, often starting with arm raises and progressing to waist rotation, leg work, and light stretches. The set is done slowly with coordinated breathing and typically takes 10–20 minutes. It is accessible to beginners and suitable for older adults.

Its precise origins are uncertain. Baduanjin has been practiced for centuries in China and was standardized in the 20th century for public fitness programs, with many regional variants. The core eight movements remain common in modern forms.

Proponents report improvements in flexibility, balance, circulation, respiratory function, and relaxation. Some studies find modest cardiovascular and sleep benefits, but evidence varies and more rigorous research is needed.

Because it requires no equipment, Baduanjin is easily learned from teachers, videos, or printed guides. People with medical conditions should consult a clinician before starting. Regular practice is encouraged to gain cumulative benefits.