Kexue Baduanjin (Scientific Baduanjin or Continuous Baduanjin) was created by Grandmaster Chian Ho Yin. This is the best exercise for busy people because it does not take much time. It is important to practice Kexue Baduanjin at least twice a day, in the morning and in the evening. If you keep practicing, you will be able to achieve a healthy and well-balanced body.

When you start Kexue Baduanjin, the direction which the body originally faces is designated as the front. Then, as the body turns, the directions of front, back, right, and left do not change; they remain fixed, always the same as when you started.

The names of the forms appear in English first, then in traditional Chinese, in simplified Chinese, and in pinyin.

The pictures are from Grandmaster Yin’s book, Chuangshang Jianshenshu Yu Kexue Baduanjin (Health Techniques on the Bed and Scientific Baduanjin, 牀上健身術与科学八段錦).

Preparation

預備式 预备式 yù bèi shì

Stand straight with heels together and toes apart. Hold the head erect and neck upright. Lift the back. Loosen the chest and shoulders, and let both arms hang loosely from the shoulders. Close the mouth, join the teeth, and place the tip of the tongue on the roof of the mouth. Breathe through the nose.

Step to the left with the left foot and stand straight with feet parallel and about shoulder width apart. Look straight ahead. Breathe deeply through the nose and through the Dantian several times. Clear your mind and calm your spirit. Relax in a natural way. Sink Qi down to the Dantian.

1. Separate Hands with Power as if Pulling Thread

雙手抽絲慢用力 双手抽丝慢用力 shuāng shǒu chōu sī màn yòng lì

Raise both hands slowly. When the hands reach stomach height, make gentle fists, and continue to raise the hands until they reach shoulder height.

Then, turn the Hu Kou* downward, and separate the hands to the right and left. Lowering the elbows, position the fists at the right and left sides of the body at shoulder height with the Hu Kou facing the shoulders and the back of the fists facing the back.

Benefits: Conditions the lungs.

* Hu Kou is an acupuncture point located at the fork between the thumb and the forefinger.

2. Ba Wang* Lifts the Tripod and Exhales Qi into the Heavens

覇王擧鼎氣冲天 霸王举鼎气冲天 bà wáng jǔ dǐng qì chōng tiān

Open the fists and raise the hands slowly with the palms facing upward. While raising the hands, exhale Qi toward the heavens. Look upward.

Benefits: Conditions the spleen and stomach. Improves blood circulation. Reduces stress. Builds arm muscles.

* Ba Wang was also known as Xiang Yu (232 BC – 202 BC). He was a prominent military leader and political figure during the late Qin Dynasty.

3. Phoenix Spreads its Wings to Calm the Mind

鳳凰展翅心氣平 凤凰展翅心气平 fèng huáng zhǎn chì xīn qì píng

Cross the arms over the head, and then lower the hands to the right and left, keeping the arms straight until they reach waist height. The palms face downward. The wrists are loose.

Then, raise the hands, keeping the palms facing downward until they reach above the head. When you raise the hands, raise the heels with heels touching. When you lower the hands, lower the heels also. Coordinate the movements of the arms and heels. Perform this flapping arms movement three times.

Benefits: Conditions the lungs and liver. Improves blood circulation and helps recovery from fatigue. Make your body and spirit refreshed.

4. Xianren* Salutes with Gong Shou** to Exercise the Abdomen and Lower Back

仙人作揖練腹腰 仙人作揖练腹腰 xiān rén zuò yī liàn fù yāo

Raise the hands to the right and left with the arms straight and the palms facing upward. Lace the hands over the head, turn the palms upward, and then stretch the whole body upward without raising the heels. Eyes look at the hands.

Then, keeping the hands laced and the arms outstretched, lower the hands forward while bending at the waist. Touch the laced palms to the ground with the legs straight. Hold this posture for a few moments. It is ok if you are not able to touch the palms to the ground. Don’t push yourself too much, especially if you are elderly.

Benefits: Conditions the stomach, intestines, and kidneys. Improves blood circulation and helps to relieve a stiff neck. Prevents gastroptosis and gastroenteritis. Effective for impotence, premature ejaculation, and weak constitutions. Reduces stress and produces relaxation. Builds arm muscles. Strengthens the lower back. Develops the abdominal muscles and flattens the stomach.

* Xianren is a master who possesses high moral standards. Xianren is respected as a god by others. Xianren is a celestial being or immortal person in Daoist philosophy.

** Gong Shou is a salutation in China in which the left hand covers the right hand in front of the chest, followed by a bow.

5. Monk Arches the Back and Exhales Stale Qi

和尚折腰吐濁氣 和尚折腰吐浊气 hé shang zhé yāo tǔ zhuó qì

Raise the upper body slowly, keeping the hands laced and the arms straight. When the arms become horizontal, unlace the hands and continue raising them over the head, keeping the arms straight. Arch the back.

Then, swing the upper body to the right and left 8 times while twisting at the waist. Exhale all of the stale Qi which has accumulated inside the body. Determine how much to arch the back depending on your lower back strength. Don’t overdo it.

Benefits: Activates organ functions. Stretches the joints. Forcibly exhales stale Qi and takes in fresh Qi.

6. Open the Window and Look At the Moon to Train the Arms

推窗望月運臂力 推窗望月运臂力 tuī chuāng wàng yuè yùn bì lì

With the palms facing forward, lower the hands, bending the elbows until the hands are positioned in front of the shoulders. Straighten the body.

Then, keeping the palms facing forward, extend the hands forward horizontally from the underarms. Lean forward slightly with the back straight. Look to the front.

Benefits: Stimulates the Gao Huang*, an acupuncture point located deep under the shoulder blades. Builds arm muscles.

* It is said that if a disease reaches the Gao Huang, you will never recover.

7. Descending Posture like a Goose Lowering Itself to the Ground

雁落平沙腿仆地 雁落平沙腿仆地 yàn luò píng shā tuǐ pū dì

Step widely toward the left with the left foot and crouch down deeply with the left knee bent. At the same time, lower the straightened right leg close to the ground to get into a descending posture. After circling the arms, touch the right hand to the right toe, and extend the left arm over the right side of the head with the palm facing outward. Eyes look at the right hand.

Slightly raise the body, and then crouch down deeply with the right knee bent. At the same time, lower the straightened left leg close to the ground to get into a descending posture. Touch the left hand to the left toe, and extend the right arm over the left side of the head with the palm facing outward. Eyes look at the left hand.

Benefits: Improves blood circulation. Activates the Jing Luo, the meridian in Chinese medicine. Strengthens all muscles in the body and develops a well-balanced body.

8. Ride a Horse, Snapping a Whip to Return to the Central Plain*

騎馬加鞭還中原 骑马加鞭还中原 qí mǎ jiā biān huán zhōng yuán

Raise the body slightly and pull the left foot inward a little bit to get into a horse riding stance. Place the left gentle fist in front of the chest with the forearm held parallel to the ground and the chest, as if holding the reins. Place the right gentle fist to the right rear of the body as if holding a whip. Swing the body up and down, bending the knees. Move as if you are riding a horse. At the same time, swing the left hand up and down in front of the body, and the right hand up and down diagonally at the right rear. Perform this horse riding movement 8 times in a row.

Then, switch the right and left hands, and repeat the horse riding movement 8 times.

Benefits: Prevents arthritis. Reduces stress. Strengthens the lower half of the body.

* The Central Plain is the area surrounding the middle and lower reaches of the Yellow River.

Closing

收勢 收势 shōu shì

Bring the left foot to the right foot and stand straight with heels together and toes apart. Open the hands and bring them to the front of the chest with the palms facing upward, the fingers pointing toward those on the other hand, and the elbows bent. Raise the hands to shoulder height. Turn the palms face downward, lower the hands, and then let both arms hang loosely from the shoulders. Return to the beginning posture of the preparation. Coordinate the movements of the hands and legs.

Names and Sequence in Chinese