Baduanjin Free Fitness Learning Plan | Eastern Pulse


Baduanjin for Physical Fitness and Health

Master the ancient Eight Section Brocade Qigong for health, vitality, and longevity

Course Overview

This 6-week course is designed to guide you through the complete Baduanjin (Eight Section Brocade) Qigong system, a time-tested practice for improving health, increasing vitality, and promoting longevity.

12 Lessons 6 Weeks All Levels Lifetime Access
Baduanjin Benefits
  • Improves flexibility and balance
  • Enhances respiratory function
  • Reduces stress and anxiety
  • Strengthens internal organs
  • Boosts immune system
  • Promotes energy flow (Qi)
Download Learning Plan

Get a printable version of this schedule

6-Week Learning Schedule

Week Focus Area Forms to Learn Practice Time Goals
1 Foundation & Basics Complete Demonstrations, Preparatory Pose, Both Hands Supporting the Sky 20 mins/day Understand Qigong principles, basic stance, and breathing techniques
2 Upper Body Focus Drawing the Bow Left and Right, Regulating the Spleen and Stomach 25 mins/day Develop upper body strength and improve digestive system function
3 Spinal Health Looking Back to Relieve Strains, Shaking Head and Wagging Tail 30 mins/day Enhance spinal flexibility and relieve back tension
4 Core Strength Both Hands Climbing Down to the Feet, Clenching Fists and Glaring 30 mins/day Strengthen core muscles and improve kidney function
5 Energy Cultivation Bouncing Heels Seven Times, Post-Exercise Regiment 35 mins/day Learn energy cultivation techniques and cool-down exercises
6 Integration & Mastery Full sequence practice, Breathing coordination, Energy flow focus 40 mins/day Master the complete sequence with proper breathing and energy flow

Lesson Contents

  • 0-Complete Demonstration (Holding a Ball).mp4
  • 0-Complete Demonstration (Without Equipment).mp4
  • 1-Preparatory Pose.mp4
  • 2-Both Hands Supporting the Sky to Regulate the Triple Burner.mp4
  • 3-Drawing the Bow Left and Right as if Shooting a Vulture.mp4
  • 4-Regulating the Spleen and Stomach Requires Lifting One Arm.mp4
  • 5-Looking Back to Relieve Five Strains and Seven Injuries.mp4
  • 6-Shaking the Head and Wagging the Tail to Reduce Heart Fire.mp4
  • 7-Both Hands Climbing Down to the Feet to Strengthen the Kidneys and Waist.mp4
  • 8-Clenching Fists and Glaring with Anger to Increase Strength and Energy.mp4
  • 9-Bouncing Heels Seven Times Behind to Eliminate All Diseases.mp4
  • 10-Post-Exercise Regiment.mp4

Baduanjin Practice Recommendations


Breathing Technique

Coordinate deep, slow abdominal breathing with each movement. Inhale during expansive movements, exhale during contracting movements.


Mindful Movement

Focus your mind on the movements and the flow of energy. Visualize the health benefits of each exercise as you perform it.


Optimal Practice Time

Practice in the morning to energize your day or in the evening to release tension. Avoid practicing immediately after meals.

Breathing Pattern

Inhale through the nose, expanding the abdomen. Exhale through the mouth, contracting the abdomen. Keep breathing smooth and natural.

Health Benefits of Baduanjin

Respiratory Health

Improves lung capacity and oxygenates the blood through deep breathing exercises.

Cardiovascular Benefits

Enhances circulation and helps regulate blood pressure through gentle movements.

Stress Reduction

Calms the nervous system and reduces stress hormones through meditative movement.

Flexibility & Balance

Increases joint mobility and improves balance through gentle stretching.

Immune System Boost

Stimulates the immune system through improved energy flow and reduced stress.

Meridian Stimulation

Each exercise targets specific meridians (energy channels) to promote balanced energy flow throughout the body.


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