⚠️ Strictly follow movement standards; adapt for special populations
🧘 Eight Posture Sequence
1. Two Hands Hold up the Heavens 2. Drawing the Bow to Shoot the Eagle
3. Regulating the Spleen and Stomach 4. Looking Back to Relieve Five Strains and Seven Injuries
5. Swaying the Head and Tail to Clear Heart Fire 6. Two Hands Hold the Feet to Strengthen the Kidneys
7. Clenching Fists and Glaring to Increase Strength 8. Seven Tremors of the Back to Cure All Illnesses
➕ Preparatory & Closing postures (regulating breath and calming)
📖 Article Description (200 chars): The first national group standard for Baduanjin, jointly formulated by China Association of Chinese Medicine and Chinese Health Qigong Association. The standard specifies preparatory posture, eight movements, and closing posture. Recommended practice 9-10 AM, ≥3 days/week. Safety guidelines for 13 chronic conditions including hypertension, insomnia, osteoporosis. Illustrated standard for scientific wellness.
🔑 KeyWords: Baduanjin, national standard, health Qigong, Two Hands Hold up the Heavens, Drawing the Bow to Shoot the Eagle, Regulating the Spleen and Stomach, Looking Back to Relieve Five Strains and Seven Injuries, Swaying the Head and Tail to Clear Heart Fire, Two Hands Hold the Feet to Strengthen the Kidneys, Clenching Fists and Glaring to Increase Strength, Seven Tremors of the Back to Cure All Illnesses, group standard, TCM wellness, home exercise, Wei Xu, China Association of Chinese Medicine, Chinese Health Qigong Association, hypertension, coronary heart disease, type 2 diabetes, COPD, Parkinson's disease, safety guide, horse stance, holding ball posture, step opening, dragon claw, Eight Trigram palm
In recent years, traditional wellness practices such as Baduanjin and Five Animal Frolics have become immensely popular.
To promote Baduanjin more widely and make it easier for the public to practice, the China Association of Chinese Medicine and the Chinese Health Qigong Association jointly issued the first basic group standard for Baduanjin (hereinafter referred to as "the Standard").
The Standard states that Baduanjin is not restricted by venue or equipment; it can be practiced at home. Depending on individual conditions, one may practice the whole routine, single postures, or fragmented sessions, strictly adhering to movement specifications and safety guidelines.
Image: China Association of Chinese Medicine official website
Wei Xu, Vice President of Wangjing Hospital, China Academy of Chinese Medical Sciences, suggests that morning is when Yang Qi rises, so the best time to practice is between 9 and 10 AM.
Practice should be done at least 3 days per week, 1-2 rounds per day, until the body feels slightly sweaty, energetic, and refreshed.
For office workers with limited free time, developing a regular practice habit is still beneficial to physical and mental health.
The Standard also provides adapted practice methods and safety considerations for people with essential hypertension, coronary heart disease, type 2 diabetes, dyslipidemia, obesity/overweight, insomnia, depression and anxiety, osteoporosis, knee osteoarthritis, sarcopenia, fibromyalgia, stable chronic obstructive pulmonary disease, and Parkinson's disease.
Movement 1: Stand with feet together; suspend the head top, keep neck straight, gently close teeth and lips, lightly place tongue against upper palate, relax brow and mouth corners; arms hang naturally at sides, sink shoulders and drop elbows, relax wrists and extend fingers, middle finger lightly touches the pant seam; armpits slightly open, chest naturally舒展, abdomen relaxed; eyes look straight ahead.
Movement 2: Relax the waist and sink hips, shift body weight to the right foot, step left foot to the left about shoulder-width apart, toes pointing forward, then shift weight evenly between both feet; eyes look straight ahead.
Movement 3: Internally rotate both arms, swing palms outward to each side at about 45 degrees to the body, palms facing back; eyes look straight ahead.
Movement 4: Continue the motion, lower body重心 vertically, bend knees; simultaneously externally rotate arms, bring palms forward to meet at a 45-degree angle in front, then bend elbows and wrists into a "holding ball" shape, palms facing inward, level with the navel, fingertips facing each other about 10-20 cm apart; eyes look straight ahead.
1. Two Hands Hold up the Heavens
Movement 1: Externally rotate arms, lower hands in front of lower abdomen, palms facing up, fingertips about 10 cm apart, little finger side about 10 cm from lower abdomen; eyes look forward.
Movement 2: Continue, separate fingers and cross hands in front of lower abdomen; eyes look forward.
Movement 3: Slowly raise body weight; simultaneously bend elbows, bring palms vertically up to chest level, palms facing up; eyes look forward.
Movement 6: Slowly lower body weight, bend knees; separate fingers, lower arms sideways to 45 degrees then bend elbows, hold palms in front of abdomen, palms facing up, fingertips about 10 cm apart; eyes look forward.
2. Drawing the Bow to Shoot the Eagle
Movement 1: Shift body weight right, relax waist and hips, step left foot out, stand with legs naturally straight; relax shoulders, raise palms, cross wrists in front of chest, left palm outside, palms facing inward; eyes forward.
Movement 2: Slightly retract elbows, simultaneously curl right fingers into dragon claw, left arm rotates inward forming Eight Trigram palm, palm diagonally forward, fingers upward; eyes forward.
Movement 3: Slowly bend knees into horse stance; simultaneously push left palm to the left side, wrist at shoulder height, right dragon claw pulls rightward to shoulder front, like drawing a bow, maintain stretch; eyes look toward pushing direction.
Movement 4: Shift body weight right, slightly straighten left knee; open right fingers into natural palm, arc upward and rightward, wrist at shoulder height, left fingers open as natural palm; eyes look to right palm.
Movement 5: Continue shifting right, step left foot back to standing position; simultaneously lower both palms from sides, bend elbows, hold in front of lower abdomen, palms up, fingertips about 10 cm apart; eyes forward.
3. Regulating the Spleen and Stomach
Movement 1: Slightly raise body weight; simultaneously internally rotate left arm, raise left palm to chest height, palm inward; right arm internally rotates, right palm facing abdomen; eyes forward.
Movement 2: Continue left arm rotation, push left palm upward to left top, elbow slightly bent, palm diagonally upward; simultaneously right arm internally rotates, push right palm down beside right hip, force to palm root; pause slightly, maintain stretch.
Movement 3: Relax waist and hips, slowly lower body weight; slightly bend knees; simultaneously sink left shoulder, externally rotate and lower left arm, externally rotate right arm, bring right palm to front of abdomen.
Movement 4: Continue lowering, bend knees; externally rotate and lower both arms, hold palms in front of lower abdomen, palms up, fingertips facing each other.
4. Looking Back to Relieve Five Strains and Seven Injuries
Movement 2: Externally rotate arms, swing upward to about 45 degrees sideways, palms facing diagonally backward and upward; simultaneously turn head to left, expand chest and open shoulders; pause slightly, maintain stretch; eyes look diagonally left backward.
Movement 3: Relax waist and hips, slowly lower body weight, bend knees; simultaneously turn head forward, internally rotate arms, bend elbows, press palms beside hips, palms downward.
5. Swaying the Head and Tail to Clear Heart Fire
Brief movements 1-8: Step into horse stance, place hands on knees; shift weight right, lean upper body right and forward, rotate tailbone, sway head and tail in a smooth circular motion; look at toes, heels, and upward, finally return to horse stance. Emphasize spinal rotation and weight transition.
6. Two Hands Hold the Feet to Strengthen the Kidneys
Movement 1: Straighten knees to stand; simultaneously raise palms forward and upward, palms facing forward.
Movements 2-7: Bend elbows, press down, reverse insert through armpits, rub along spine down to hips, then bend forward along legs to ankles, rotate wrists to support feet; arch waist, lift tailbone, raise head, return with arms leading.
7. Clenching Fists and Glaring to Increase Strength
Key points: Horse stance with clenched fists, alternating punches with angry glare, rotate wrists and grasp, toes grip ground, retract to waist, increase strength and willpower.
8. Seven Tremors of the Back to Cure All Illnesses
Movement: Align spine, lift heels, pause slightly, then gently drop heels to create light tremor; relax whole body; repeat seven times.
Closing Posture
Movement 1: Internally rotate arms, swing to sides about 45 degrees, palms facing back.
Movement 2: Externally rotate arms, bring palms to front of lower abdomen, overlap hands (men left over right, women right over left), quietly rest for a moment.
Movement 3: Naturally lower arms, palms and fingers lightly touch sides of legs, eyes look forward.
Share with family and friends to practice clearly and gain health!
📊 Overall Content Analysis
This "Baduanjin National Textbook" article carries strong authority and practicality — the first group standard jointly issued by the China Association of Chinese Medicine and the Chinese Health Qigong Association fills the gap in standardized Baduanjin promotion. The article details standard requirements from preparatory posture to closing posture, complemented by dynamic illustrations, greatly lowering the self-learning barrier. It also specifies practice time, weekly frequency, and intensity indicators (light sweating, refreshed feeling), embodying modern exercise science principles. Notably, the standard proposes adapted recommendations for 13 specific chronic diseases (hypertension, diabetes, osteoporosis, Parkinson's, etc.), highlighting TCM's "individualized" principle and improving safety. From a communication perspective, the article adopts a "large card + waterfall flow" structured layout, reinforcing keywords and descriptions, making it easy to bookmark and share. The content retains traditional wellness cultural connotations (Sanjiao, kidney strengthening, heart fire, etc.) while providing evidence-based medical perspectives – Vice President Wei Xu's time recommendation and the concept of "fragmented practice" adapt to modern lifestyles. A minor limitation is the lack of detailed movement variations for specific conditions, but as a standard guide, it is sufficiently clear. Overall, it is an excellent model for digital dissemination of health Qigong, promoting a national healthy lifestyle.
💬 Reader Interaction · Featured Comments
🌿 Evergreen: So detailed! Animated GIFs + standard text, finally no worries about practicing wrong!
🏃 Morning Feng: After three days practicing posture 5, my back feels much looser. Super like!
📚 TCM learner: Seeing official standards is touching. Looking back helps my cervical spine.
🧘 Peaceful: Saved and shared to family group. Clocking two rounds at 9am every day, feeling refreshed for a week.
❤️ Health Manager: Safety notes for hypertension are crucial. National textbook is reliable!
✨ Xiao Qi: Drawing the bow to shoot the eagle is so cool, the pulling sensation really opens the chest.
🌅 Retired Chen: At over 60, practicing two hands holding feet used to be hard; now with breathing it's much better!
📱 Office Zhang: Fragmented practice is very practical; after sitting an hour, do "two hands hold up the heavens".
🧠 Rehab Therapist: Thumbs up for recommendations for insomnia and anxiety. Clinically worth promoting.
🎯 Sports student: The standard specifies horse stance height and fingertip distance, very professional!
Disclaimer: This article is sourced from original/reposted articles on the internet. The views expressed in this article only represent the author and do not represent the position of our website. This website only provides information storage space services and does not own or assume any legal responsibility. If the content causes infringement/illegal violation/factual inconsistency, please send the relevant information to honghebusiness@foxmail.com for complaint feedback. Once verified, handle immediately! This website linkhttps://www.youmassager.com/news-industry/3784.html
💬 Reader Interaction · Featured Comments