Ba Duan Jin, the 'Eight Brocades' or 'Eight Pieces of Brocade', is a classic qigong set of eight gentle, named movements that work the whole body. This routine guides the signature pieces, breath by breath.

Is the Eight Brocades good for beginners?

Yes — the movements are slow and gentle, and naming each piece helps you learn the set. This guided version cues each one so you can follow along from the start.

How often should I do Ba Duan Jin?

As often as you like — it's gentle enough for daily practice. Many people do it once a day, but even a few times a week is beneficial.

Workouts & Recovery · Calm

Eight Brocades (Ba Duan Jin)

The Eight Brocades (Ba Duan Jin) is the most popular qigong set in the world — a sequence of named pieces that work the whole body gently. This guided flow leads the signature movements — holding up the sky, drawing the bow, separating heaven and earth — and rounds them out with cloud hands, a loosening sway and a closing gather. A calm voice names each piece and runs both sides. Whole-body, breath-paced, no equipment.

Moves: 6
Length: ≈ 8 min
Level: All levels

Also known as ba duan jin, eight brocades, eight pieces of brocade.

How the session works

1Stand with space around you, feet shoulder-width, knees soft.
2Press start. The app names each brocade, cues it, and runs both sides where needed.
3Coordinate each movement with the breath and keep it slow and even.
4It runs 10 to 15 minutes; flow through without forcing any position.

The moves

Holding up the sky50s
Interlace the fingers, press the palms to the sky on the inhale, soften down on the exhale.
Drawing the bow55s · each side
Sink into a wide stance and draw an imaginary bow across your chest.
Separating heaven and earth55s · each side
One palm presses up, the other presses down, lengthening the torso.
Cloud hands60s
Turn from the waist; let the hands drift across like passing clouds.
Loosening sway50s
Let the arms swing loosely as you turn side to side, spine relaxed.
Gathering qi40s
Scoop up on the inhale, press down slowly on the exhale.

What it's good for

Guides the world's most popular qigong set, the Eight Brocades.
Works the whole body gently — shoulders, spine, chest, core and legs.
Breath-paced and equipment-free, suitable for most ages and abilities.

The evidence. Ba Duan Jin has growing evidence for improving flexibility, balance and quality of life and modest cardiometabolic benefits; it's a gentle, whole-body practice rather than vigorous exercise.

Safety

Keep a wall, chair or rail within reach for balance, come out of any standing hold slowly, and sit down if you feel lightheaded.
Tai chi and qigong are gentle and generally safe, but this isn't medical advice — check with a clinician if you have a balance disorder, low blood pressure, a recent injury, or are pregnant.

Frequently asked questions

What is Ba Duan Jin?: Ba Duan Jin, the 'Eight Brocades' or 'Eight Pieces of Brocade', is a classic qigong set of eight gentle, named movements that work the whole body. This routine guides the signature pieces, breath by breath.
Is the Eight Brocades good for beginners?: Yes — the movements are slow and gentle, and naming each piece helps you learn the set. This guided version cues each one so you can follow along from the start.
How often should I do Ba Duan Jin?: As often as you like — it's gentle enough for daily practice. Many people do it once a day, but even a few times a week is beneficial.

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Disclaimer. This guided session is low intensity and intended for healthy adults, but it is not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.