Typical movements of Ba Duan Jin
Ⅰ．Action’s names of Ba Duan Jin
Commencement
Routine One: Both Palms to the Sky to Regulate the Internal Organs. Repeat this form six times.
Routine Two: Pull the Bow to Shoot the Eagle. Repeat this movement three times.
Routine Three: One Arm towards the Sky to Regulate the Functions of the Spleen and Stomach. Repeat this form three times.
Routine Four: Looking backwards to Prevent Sickness and Strain. Repeat this form three times.
Routine Six: Moving the Hands down the Back and Legs, and Touching the Feet to Strengthen the Kidneys. Repeat this form six times.
Routine Seven: Thrusting the Fists and Making the Eyes Glare to Enhance Strength. Repeat this form three times.
Routine Eight: Raising and Lowering the Heels to Cure Diseases. Repeat this form seven times.
Closing Form.
Ⅱ．Steps of Teaching and Breathing Method of Ba Duan Jin
Commencement
Action 1: Stand upright with feet together, toes pointing forward, arms hanging naturally at sides. Look forward.
Action 2: Relax your waist and sink the hips, Shift your body weight to the right leg, stepping the left foot out about shoulder width apart. Look forward.
Action 3: Extend your arms out from sides and raise up your hands at hips level. Palms backward and look forward.
Action 4: Bend the knees slightly while arms circle outward in front of your body, palms facing your lower abdomen. Distance between fingertips is approximately 10cm. Look forward.
Routine 1 – Both Palms to the sky to regulate the internal organs
Action 1: Continuing from the last move. Rotate your arms outward and lower your hands slightly down,
interlace the fingers with the palms upward. Look forward.
Action 2: Go on with the last move. Bring the palms upward extending your arms up and turning the
palms to face the sky as your head tilts back and your eyes look upward towards the sky as you
straighten your knees stretching your body.
Action 3: Go on with the last move.The chin comes back down and the head is relaxed while palms keep
pushing upward and remain facing the sky. Hold this position for a short moment. Eyes look forward.
Action 4: Separate the fingers and slowly lower the arms back down the sides while sinking and bending
the knees. Hold your palms in front of the lower abdomen with the palm centers upward. Repeat
for a total of six times. A push and a press count as one. Repeat movement for a total of six times.
Routine 2 – Pull the bow to shoot the eagle
Action 1: Continuing from the last move. Shift the body weight to the right leg and step the left leg out with the knees naturally straightened while crossing your arms in front of your chest, left palm on the outside, both palm centers are toward inside. Eyes looking forward.
Action 2: Go on with the last move. Squat into a horse stance while the right palm squeezes into a “claw” and pulls back towards the shoulder while the left arm simultaneously extends to the left, palm facing outward (index finger straightened, and the rest of the fingers closed). Hold this position for a short moment. Eyes facing the left palm.
Action 3: Shift your weight to the right, while the right hand opens up circling your arm outward down your right side to shoulder level, with fingertips upward and palm center diagonally forward. Left hand extends with its center diagonally backward. Looking at your right hand.
Action 4: Continuing from the last move. Keep moving your weight to the right. Bring your left leg in, as your palms reach waist height turn your palm inward and hold them in front of the lower abdomen. Eyes looking ahead.
Action 5-8: Repeat movement on other side. This time shifting the body weight to the left leg while stepping out with the right leg. Left and right sides count as one. Repeat movement for a total of three times.
Routine 3 – Holding one arm towards the sky to regulate the functions of the Spleen and Stomach
Action 1: Continuing from the last move. Both legs slightly bend at the knee. The left arm extends up above the head, palm facing the sky, elbow slightly bent. The right arm extends down the right side of the hip, palm facing the ground, fingers forward, elbow slightly bent, while the knees straighten out. Hold this position for a short moment. Eyes looking forward.
Action 2: Relax the waist and sink the hips, bending the knees slightly while bringing both arms back to waist level palms facing the abdomen.
Action 3-4: Arms alternate positions. This time the right arm will extend up above the head, palm facing the sky and the left arm will extend down the left side of the hip, palm facing the ground, etc. The left and right sides count as one. Repeat movement for a total of three times.
Routine 4 – Looking backwards to prevent sickness and strain.
Action 1: Continuing from the last move (hands will be at waist level out to the sides, palms facing the ground, fingers forward, knees slightly bent). Straighten the knees slowly, while the arms extend downward with palm centers backward and fingertips downward. Look forward. Go on with the last movement. Rotate the arms as much outward as possible for pulling backwards and stretching the chest. Palm centers are toward outward now. Turn the head slowly to the left and back, looking towards the left rear.
Action 2: Return the head back to neutral position, facing forward, while turning the palms to face the ground, fingers pointing forward. Simultaneously bending the knees and sinking the hips.
Action 3-4: Repeat on other side. This time the head will turn to the right. Left and right sides count as one. Repeat movement for a total of three times.
八段锦教学
一、八段锦动作名称
预备式
第1式，两手托天理三焦
第2式，左右开弓似射雕
第3式，调理脾胃须单举
第4式，五劳七伤往后瞧
第5式，摇头摆尾去心火
第6式，两手攀足固肾腰
第7式，攒拳怒目增气力
第8式，背后七颠百病消
收势
二、八段锦的分解教学与呼吸调节
预备式
动作1：两脚并步站立，脚尖向前，身体中正；两臂自然垂于体侧；目视前方。
动作2：随着松腰沉髋，身体重心移至右脚；左脚向左侧开步，脚尖朝前，约与肩同宽；目视前方，
动作3：两臂外分，两掌向两侧摆起，约与髋同高，掌心向后；目视前方。
动作4：两腿膝关节稍屈；同时，两臂外旋，向前合抱于腹前呈圆弧形，与脐同高，掌心向内，两掌指间距离约10厘米；目视前方。
第1式 两手托天理三焦
动作1：接上式。两臂外旋微下落，两掌五指分开在腹前交叉，掌心向上；目视前方。
动作2：上动不停。两腿徐缓挺膝伸直；同时，两掌上托至胸前，随之内旋向上托起，抬头，目视两掌，肘关节伸直；同时，下颏内收，动作略停；目视前方。
动作3：上动不停。双掌继续上托，肘关节伸直；同时，下颏内收，动作略停；目视前方。
动作4：体重心缓缓下降；两腿膝关节微屈；同时，十指慢慢分开，两臂分别向身体两侧下落，两掌捧于腹前，掌心向上；目视前方。
本式托举、下落为1遍，共做6遍。
第2式 左右开弓似射雕
动作 1：接上式。身体重心右移；左脚向左侧开步站立，两腿膝关节自然伸直；同时，两掌向上交叉于胸前，左掌在外，两掌心向内；目视前方。
动作 2：上动不停。两腿徐缓屈膝半蹲成马步；同时，右掌屈指成“爪”，向右拉至肩前；左掌成八字掌，左臂内旋，向左侧推出，与肩同高，坐腕，掌心向左，犹如拉弓射箭之势；动作略停；目视左掌方向。
动作3：身体重心右移；同时，右手五指伸开成掌，向上、向右划弧，与肩同高，指尖朝上，掌心斜向前；左手指伸开成掌，掌心斜向后；目视右掌。
动作4：上动不停。重心继续右移；左脚回收成并步站立；同时，两掌分别由两侧下落，捧于腹前，指尖相对，掌心向上；目视前方。
动作5~8：动作相同，唯左右相反。重心移至左腿，右脚开步。左右各一次，共做三次。
第3式 调理脾胃须单举
动作1：接上式。两腿徐缓挺膝伸直；同时，左掌上托，左臂外旋经面前上穿，随之臂内旋上举至头左上方，肘关节微屈，力达掌根，掌心向上，掌指向右；同时，右掌微上托，随之臂内旋下按至右髋旁，肘关节微屈，力达掌根，掌心向下，掌指向前，动作略停；目视前方。
动作2：松腰沉髋，身体重心缓缓下降；两腿膝关节微屈；同时，左臂屈肘外旋，左掌经面前下落于腹前，掌心向上；右臂外旋，右掌向上捧于腹前，两掌指尖相对，相距约10厘米，掌心向上；目视前方。
动作3-4：双臂交换动作，右手上托于头顶上方，掌心向上，左手下落与左胯旁。
本式一左一右为1遍，共做3遍。
第4式 五劳七伤往后瞧
动作1：接上式。两腿徐缓挺膝伸直；同时，两臂伸直，掌心向后，指尖向下。目视前方。然后上动不停。两臂充分外旋，掌心向外；头向左后转，动作略停；目视左斜后方。
动作2：松腰沉髋，身体重心缓缓下降；两腿膝关节微屈；同时，两臂内旋按于髋旁，掌心向下，指尖向前；目视前方。
动作3-4:同动作1-2，唯左右相反。
本式一左一右为1遍，共做3遍。
Typical movements of Ba Duan Jin
Ⅰ．Action’s names of Ba Duan Jin
Commencement
Routine One: Both Palms to the Sky to Regulate the Internal Organs. Repeat this form six times.
Routine Two: Pull the Bow to Shoot the Eagle. Repeat this movement three times.
Routine Three: One Arm towards the Sky to Regulate the Functions of the Spleen and Stomach. Repeat this form three times.
Routine Four: Looking backwards to Prevent Sickness and Strain. Repeat this form three times.
Routine Six: Moving the Hands down the Back and Legs, and Touching the Feet to Strengthen the Kidneys. Repeat this form six times.
Routine Seven: Thrusting the Fists and Making the Eyes Glare to Enhance Strength. Repeat this form three times.
Routine Eight: Raising and Lowering the Heels to Cure Diseases. Repeat this form seven times.
Closing Form.
Ⅱ．Steps of Teaching and Breathing Method of Ba Duan Jin
Commencement
Action 1: Stand upright with feet together, toes pointing forward, arms hanging naturally at sides. Look forward.
Action 2: Relax your waist and sink the hips, Shift your body weight to the right leg, stepping the left foot out about shoulder width apart. Look forward.
Action 3: Extend your arms out from sides and raise up your hands at hips level. Palms backward and look forward.
Action 4: Bend the knees slightly while arms circle outward in front of your body, palms facing your lower abdomen. Distance between fingertips is approximately 10cm. Look forward.
Routine 1 – Both Palms to the sky to regulate the internal organs
Action 1: Continuing from the last move. Rotate your arms outward and lower your hands slightly down,
interlace the fingers with the palms upward. Look forward.
Action 2: Go on with the last move. Bring the palms upward extending your arms up and turning the
palms to face the sky as your head tilts back and your eyes look upward towards the sky as you
straighten your knees stretching your body.
Action 3: Go on with the last move.The chin comes back down and the head is relaxed while palms keep
pushing upward and remain facing the sky. Hold this position for a short moment. Eyes look forward.
Action 4: Separate the fingers and slowly lower the arms back down the sides while sinking and bending
the knees. Hold your palms in front of the lower abdomen with the palm centers upward. Repeat
for a total of six times. A push and a press count as one. Repeat movement for a total of six times.
Routine 2 – Pull the bow to shoot the eagle
Action 1: Continuing from the last move. Shift the body weight to the right leg and step the left leg out with the knees naturally straightened while crossing your arms in front of your chest, left palm on the outside, both palm centers are toward inside. Eyes looking forward.
Action 2: Go on with the last move. Squat into a horse stance while the right palm squeezes into a “claw” and pulls back towards the shoulder while the left arm simultaneously extends to the left, palm facing outward (index finger straightened, and the rest of the fingers closed). Hold this position for a short moment. Eyes facing the left palm.
Action 3: Shift your weight to the right, while the right hand opens up circling your arm outward down your right side to shoulder level, with fingertips upward and palm center diagonally forward. Left hand extends with its center diagonally backward. Looking at your right hand.
Action 4: Continuing from the last move. Keep moving your weight to the right. Bring your left leg in, as your palms reach waist height turn your palm inward and hold them in front of the lower abdomen. Eyes looking ahead.
Action 5-8: Repeat movement on other side. This time shifting the body weight to the left leg while stepping out with the right leg. Left and right sides count as one. Repeat movement for a total of three times.
Routine 3 – Holding one arm towards the sky to regulate the functions of the Spleen and Stomach
Action 1: Continuing from the last move. Both legs slightly bend at the knee. The left arm extends up above the head, palm facing the sky, elbow slightly bent. The right arm extends down the right side of the hip, palm facing the ground, fingers forward, elbow slightly bent, while the knees straighten out. Hold this position for a short moment. Eyes looking forward.
Action 2: Relax the waist and sink the hips, bending the knees slightly while bringing both arms back to waist level palms facing the abdomen.
Action 3-4: Arms alternate positions. This time the right arm will extend up above the head, palm facing the sky and the left arm will extend down the left side of the hip, palm facing the ground, etc. The left and right sides count as one. Repeat movement for a total of three times.
Routine 4 – Looking backwards to prevent sickness and strain.
Action 1: Continuing from the last move (hands will be at waist level out to the sides, palms facing the ground, fingers forward, knees slightly bent). Straighten the knees slowly, while the arms extend downward with palm centers backward and fingertips downward. Look forward. Go on with the last movement. Rotate the arms as much outward as possible for pulling backwards and stretching the chest. Palm centers are toward outward now. Turn the head slowly to the left and back, looking towards the left rear.
Action 2: Return the head back to neutral position, facing forward, while turning the palms to face the ground, fingers pointing forward. Simultaneously bending the knees and sinking the hips.
Action 3-4: Repeat on other side. This time the head will turn to the right. Left and right sides count as one. Repeat movement for a total of three times.
八段锦教学
一、八段锦动作名称
预备式
第1式，两手托天理三焦
第2式，左右开弓似射雕
第3式，调理脾胃须单举
第4式，五劳七伤往后瞧
第5式，摇头摆尾去心火
第6式，两手攀足固肾腰
第7式，攒拳怒目增气力
第8式，背后七颠百病消
收势
二、八段锦的分解教学与呼吸调节
预备式
动作1：两脚并步站立，脚尖向前，身体中正；两臂自然垂于体侧；目视前方。
动作2：随着松腰沉髋，身体重心移至右脚；左脚向左侧开步，脚尖朝前，约与肩同宽；目视前方，
动作3：两臂外分，两掌向两侧摆起，约与髋同高，掌心向后；目视前方。
动作4：两腿膝关节稍屈；同时，两臂外旋，向前合抱于腹前呈圆弧形，与脐同高，掌心向内，两掌指间距离约10厘米；目视前方。
第1式 两手托天理三焦
动作1：接上式。两臂外旋微下落，两掌五指分开在腹前交叉，掌心向上；目视前方。
动作2：上动不停。两腿徐缓挺膝伸直；同时，两掌上托至胸前，随之内旋向上托起，抬头，目视两掌，肘关节伸直；同时，下颏内收，动作略停；目视前方。
动作3：上动不停。双掌继续上托，肘关节伸直；同时，下颏内收，动作略停；目视前方。
动作4：体重心缓缓下降；两腿膝关节微屈；同时，十指慢慢分开，两臂分别向身体两侧下落，两掌捧于腹前，掌心向上；目视前方。
本式托举、下落为1遍，共做6遍。
第2式 左右开弓似射雕
动作 1：接上式。身体重心右移；左脚向左侧开步站立，两腿膝关节自然伸直；同时，两掌向上交叉于胸前，左掌在外，两掌心向内；目视前方。
动作 2：上动不停。两腿徐缓屈膝半蹲成马步；同时，右掌屈指成“爪”，向右拉至肩前；左掌成八字掌，左臂内旋，向左侧推出，与肩同高，坐腕，掌心向左，犹如拉弓射箭之势；动作略停；目视左掌方向。
动作3：身体重心右移；同时，右手五指伸开成掌，向上、向右划弧，与肩同高，指尖朝上，掌心斜向前；左手指伸开成掌，掌心斜向后；目视右掌。
动作4：上动不停。重心继续右移；左脚回收成并步站立；同时，两掌分别由两侧下落，捧于腹前，指尖相对，掌心向上；目视前方。
动作5~8：动作相同，唯左右相反。重心移至左腿，右脚开步。左右各一次，共做三次。
第3式 调理脾胃须单举
动作1：接上式。两腿徐缓挺膝伸直；同时，左掌上托，左臂外旋经面前上穿，随之臂内旋上举至头左上方，肘关节微屈，力达掌根，掌心向上，掌指向右；同时，右掌微上托，随之臂内旋下按至右髋旁，肘关节微屈，力达掌根，掌心向下，掌指向前，动作略停；目视前方。
动作2：松腰沉髋，身体重心缓缓下降；两腿膝关节微屈；同时，左臂屈肘外旋，左掌经面前下落于腹前，掌心向上；右臂外旋，右掌向上捧于腹前，两掌指尖相对，相距约10厘米，掌心向上；目视前方。
动作3-4：双臂交换动作，右手上托于头顶上方，掌心向上，左手下落与左胯旁。
本式一左一右为1遍，共做3遍。
第4式 五劳七伤往后瞧
动作1：接上式。两腿徐缓挺膝伸直；同时，两臂伸直，掌心向后，指尖向下。目视前方。然后上动不停。两臂充分外旋，掌心向外；头向左后转，动作略停；目视左斜后方。
动作2：松腰沉髋，身体重心缓缓下降；两腿膝关节微屈；同时，两臂内旋按于髋旁，掌心向下，指尖向前；目视前方。
动作3-4:同动作1-2，唯左右相反。
本式一左一右为1遍，共做3遍。
