Ba Duan Jin: A Simple Daily Practice for Body and Mind

Long hours at a desk, constant screen time, and daily work pressure can leave both your body and mind feeling tense and fatigued. Stiff shoulders, a tired back, and a restless mind often come together after a full workday. What if a simple, gentle practice could help release physical tension while also calming the mind?

Ba Duan Jin is a traditional movement practice designed to stretch and strengthen the body, improve circulation, and restore a sense of mental clarity. It can be practised at the office or at home and is easy to learn for all ages. 

What is Ba Duan Jin?

While tai chi is widely known for its soothing, mindful movements, Ba Duan Jin offers a simpler, more approachable path to balance. Rather than long, flowing sequences, it is built around simple, purposeful movements that are easy to follow.

Ba Duan Jin, also known as Eight Section Brocade, is a traditional movement practice with a history spanning over eight centuries. It is a course of exercise composed of eight movements and each movement guides the body through different directions: forward and backward, side to side, and gentle rotation.

Why is Ba Duan Jin good for you?

In the midst of busy schedules and constant demands, Ba Duan Jin provides a gentle practice that nurtures your whole body and mind.

Strengthening physical health

Although Ba Duan Jin appears gentle, its movements gradually increase the body’s workload in a mindful and controlled way. Each posture engages muscles and joints without placing strain on your body, helping to build strength, flexibility, and stability over time.

Relaxation for both mind and body

Ba Duan Jin is not just about movement; it also creates space for the mind to slow down. The steady pace and coordinated breathing encourage deeper relaxation, helping to release physical tension and quiet mental restlessness.

Many people find that even a short session brings a sense of calm, clarity, and emotional ease.

Promoting the smooth flow of Qi

From a Traditional Chinese Medicine (TCM) perspective, Ba Duan Jin supports health by promoting the smooth flow of Qi (vital energy) throughout your body. Gentle stretching and rhythmic movement help open energy pathways and reduce stagnation, supporting circulation and balance.

As Qi flows more freely, your body may feel lighter, more energised, and more centred.

Who is suitable for Ba Duan Jin?

You might be curious whether Ba Duan Jin is meant only for older adults or those slowing down. In fact, this is a common misconception. Ba Duan Jin is a versatile practice that supports people of all ages and fitness levels, whether you work at a desk, stay active, or are simply looking for a gentler way to move and unwind.

This exercise is well suited for:

Office workers and desk-based professionals

Those who spend long hours sitting and working on screens may find Ba Duan Jin helpful for easing tension in the neck, shoulders, and lower back, while also providing a mental reset during a busy day.

Individuals experiencing stress or mental fatigue

The slow, mindful movements and coordinated breathing help calm the mind, release emotional tension, and restore a sense of balance.

Older adults seeking gentle movement

With its low-impact nature, Ba Duan Jin supports mobility, balance, and circulation without placing strain on the joints.

People new to exercise or returning after a break

Ba Duan Jin offers a safe and accessible way to reconnect with your body, build strength gradually, and move with greater awareness.

Those looking for sustainable wellness practice

For anyone seeking a simple routine that supports both physical wellbeing and mental clarity, Ba Duan Jin can be practised at home, in the office, or outdoors without equipment.

Whether you are new to movement practices or looking for a gentler way to care for your body and mind, Ba Duan Jin offers a simple place to begin. Start at your own pace and discover how this traditional practice can fit naturally into your daily life. Request a consultation with our  physicians for guidance on Ba Duan Jin and other traditional practices.

How to do Ba Duan Jin

Before you start Ba Duan Jin, find a quiet space and play your favourite slow, relaxing music. Remember to take deep breaths throughout the exercise and enjoy it at your own pace.

1. Two hands hold up the heavens (双手托天理三焦)

• Movement: 

  • Straighten arms and press towards the sky with both palms

• Benefits: 

  • Balance energy in all your internal organs

2. Drawing the bow to shoot the hawk (左右开弓似射雕)

• Movement: 

  • Open arms as if pulling on the string of a bow in horse stance

• Benefits: 

  • Realign the back muscles and the spine

  • Strengthen the muscles of your arms abdomen, back and legs

  • Promote overall good health and vitality

3. Raise one hand and press the other (调理脾胃须单举)

• Movement: 

  • Stretch one arm to push palm up and press the other down

• Benefits: 

  • Invigorate the torso with energy from the heavens and from the earth

  • Open the chest for deeper breathing

4. Turn body and look back (五劳七伤往后瞧)

• Movement: 

  • Keep body straight and upright while twisting spine and looking over your shoulder

• Benefits: 

  • Exercise the neck and eyes muscles, releases tension

  • Nourish the internal organs with vital energy and freshly oxygenated blood

5. Sway the head and shake the tail (摇头摆尾去心火)

• Movement: 

  • Bend and turn body to look up in horse stance

• Benefits: 

  • Expel fire energy from the system by drawing it out through the lungs and energy gates

6. Two hands hold the feet to strengthen the kidneys and waist (两手攀足固肾腰)

• Movement: 

  • Bend body to massage back muscles and stretch legs

• Benefits: 

  • Stretch and tone the entire spinal column

  • Promote the circulation of freshly oxygenated blood to the brain

  • Balance energy flow between the front and back and the upper and lower parts of your body

7. Clench fists with blazing eyes (攒拳怒目增气力)

• Movement: 

  • Punch fist with an intent gaze in horse stance

• Benefits:

  • Angry and tense feelings are dispelled

  • Additional oxygen is supplied to the blood

8. Bouncing on the toes (背后七颠百病消)

• Movement:

  • Rise up on toes and bounce down

• Benefits: 

  • Stimulate the Du meridian (督脉) and acupoints on the bottom of your feet to boost circulation and enhance your immune system.

If you are exploring a more natural, holistic approach to wellbeing, whether to ease muscle tension, support skin health, enhance fertility, or find greater mental calm, our physicians are here to guide you. Request a consultation with Thomson Chinese Medicine to begin your journey.

FAQ

What is Ba Duan Jin good for?

Ba Duan Jin supports both physical and mental wellbeing by improving flexibility, circulation, posture, and relaxation. It is often practised to ease muscle tension, reduce stress, and promote overall balance.

What are the side effects of Ba Duan Jin?

Ba Duan Jin is generally gentle and safe when practised correctly. Side effects are uncommon, though beginners may experience mild muscle soreness if movements are overdone.

How does Ba Duan Jin affect Qi?

From a TCM perspective, Ba Duan Jin helps promote the smooth flow of Qi throughout the body, reducing stagnation and supporting balance and vitality.

How does Ba Duan Jin compare to tai chi?

Ba Duan Jin consists of fewer, simpler movements and is easier to learn than tai chi. It is often chosen by beginners or those seeking a shorter, more accessible practice.

How many times do you do each movement in Ba Duan Jin?

Each movement is typically repeated 6 to 8 times, though this may vary depending on your individual comfort and guidance from your TCM physician.

When to practise Ba Duan Jin?

Ba Duan Jin can be practised at any time of day, but many prefer mornings to energise the body or evenings to unwind and release tension.

The information provided is intended for general guidance only and should not be considered medical advice. For personalised recommendations and advice based on your unique conditions, request a consultation with Thomson Chinese Medicine today.