Baduanjin (Eight Brocades)

The steps

1. Get ready Feet hip-width, knees soft. Breathe slowly.
2. 1 · Hold up the sky Fingers laced. Breathe in, press palms up. Breathe out, float down.
3. 2 · Draw the bow Wide stance. Left arm out, right hand pulls back. Look left. Switch.
4. 3 · Separate heaven and earth Right palm pushes up, left palm presses down. Switch.
5. 4 · Wise owl looks back Slowly turn your head to look behind. Return. Switch.
6. 5 · Sway head and tail Hands on thighs, knees bent. Lean slowly side to side.
7. 6 · Reach down to the feet Arms up, fold forward slowly, roll up. Skip with back problems or dizziness.
8. 7 · Punch with focus Fists at waist. Slow punch, open, grasp, pull back. Switch.
9. 8 · Rise on your toes Rise up, pause, lower softly. Hold a chair if needed.
10. Close Hands on your belly. Three slow breaths.

Why it may help

Baduanjin (八段錦, “eight pieces of brocade”) is one of the most widely practiced forms of qigong, a Chinese tradition that joins slow movement, breathing, and focused attention. It is taught in parks and senior centers across China, and it is one of the standard forms promoted by China's national Health Qigong Association.

It has been studied more than most traditional practices. A 2026 meta-analysis of trials in older adults found Baduanjin improved sleep quality and reduced depressive symptoms, and another 2026 meta-analysis found qigong in general improved sleep in older adults. Many of the trials were small or had design weaknesses, so we rate it promising. The U.S. National Center for Complementary and Integrative Health notes that qigong is generally safe.