Details of the operation of theaside to make Baduanjin exercise
| Sequence of actions | Action details |
| Preparatory posture | Step your left foot aside to make the feet shoulder-width apart. Bend the knees and squat, put your palms against the anterior abdomen and calm down. |
| Action 1 | Hold up the hands Separate the feet to the shoulder width, hold the chest and abdomen and look at the front horizontally. Calm down and regulate the breath, sink your breath to the lower abdomen, raise your hands overhead, turn the palms upward and lift hard and then raise the heel. Lift when raising the hands, hold when laying down the hands six times, turn the palms downward and press the lower abdomen. |
| Action 2 | Draw a bow like shooting a hawk Separate the legs and bend the knees, draw the hands up and pull as if drawing a bow to the right. Draw the bow, the left hand holds the arrow and extends to the left. Turn the head left. Return to the start position and then repeat on the right side. Repeat the whole procedure six times. |
| Action 3 | Raise one arm to regulate the spleen and stomach Stand naturally, lift the left hand up and turn the palm upward when it is above the head. Lift hard. Move the right hand downward with the palm facing down. Lift and press for several times and put the hands back. Breathe deeply and force steadily, and repeat on the right side. |
| Action 4 | Turn the head back to treat consumptive diseases and injuries Separate the feet to the shoulder width. Hang down the two hands, Calm down and regulate the breath. Sink your breath to the lower abdomen, hang down the two hands, put the palms forward and open downward. Turn the head left slightly and look backward. Repeat on the right side. Repeat six times. |
| Action 5 | Sway the head and swing the buttocks Separate the feet, squat the knees, lift when raising the hands and press when laying down, lean right and turn left. Sway the head and swing the buttocks, lean left and turn right. Sway the head and swing the buttocks and repeat six times. |
| Action 6 | Hold the feet by the hands to reinforce the loins and kidneys Separate the feet to the shoulder width, raise the arms horizontally over the head. Face the palms forward, lift when raising the hands and press when lay down and bend backward. Being the waist as the axis, bend over slowly and touch your toes. |
| Action 7 | Punch with anger Separate the feet, squat the knees, make the hands a fist and put the fist eyes downward. Punch the left fist with anger and return with the hand griped. Repeat with the right hand. Repeat six times. |
| Action 8 | Shake the spine to help prevent disease Put the feet together and straight the legs. Relax the body and hang down the arms. Put the fingers together, put the palms forward and lift the toes. Repeat seven times. Relax the whole body. |
| Closing posture | Fold the two palms at the close of the abdomen, calm down and relax the body, breath evenly and sink your breath to the lower belly. |