Categories / Yoga, Pilates & mind-body
Baduanjin (Eight Brocades)
Eight-move qigong set, widely studied.
How to start
Learn the eight short movements one at a time, then link them. Practise the set once a day, about 15 to 20 minutes.
How to progress
Do the set twice or increase repetitions, and practise most days.
What the evidence says
Evidence: limited
We found no trials of Baduanjin on its own in our search. A 2026 network analysis in people aged 60 and over, which grouped it with tai chi and other traditional Chinese exercises, ranked these exercises highest for cholesterol, with low confidence. A 2026 pooled analysis of 25 trials in adults with long-term low back pain found that mind-body exercise (yoga, Pilates, tai chi and qigong) cut pain by about 1.6 points on a 10-point scale compared with usual care or no exercise. The results varied a lot between trials, the certainty was low, and the review could not say which type was best.
Take care: Gentle and low impact. Stay within a comfortable range.
Sources
12-week starter plan
Daily practice of the eight movements.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 3 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Learn one movement at a time.
- Breathe naturally.
- Practise daily.
Common mistakes
- Rushing the set.
- Tensing the shoulders.
- Skipping the warm-up.
Kit and cost
Free Approximate UK prices.
- Loose clothing
- A quiet space
- A video or class
Frequently asked questions
What is Baduanjin?
A set of eight gentle movements from traditional Chinese exercise.
Is it for older adults?
Yes, it is gentle.
How long is it?
The full set takes about 10 to 15 minutes.
Good for: Mood & stress Balance Joint-friendly
Compare with similar options
| Baduanjin (Eight Brocades) | Tai Chi | Qigong | Yin Yoga | |
|---|---|---|---|---|
| Typical session | 20 min × 5/wk | 45 min × 3/wk | 30 min × 5/wk | 60 min × 2/wk |
| Effort | ●○○○○ | ●○○○○ | ●○○○○ | ●○○○○ |
| Cost | Free | Low cost | Free | Low cost |
| Equipment | No equipment | No equipment | No equipment | Basic kit |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | limited | moderate | limited | limited |