Baduanjin 1: Two hands hold up the heavens

Baduanjin (say "bah-dwan-jin") is a short set of eight gentle qigong movements from China. It is also called the "Eight Section Brocade." Brocade is a fine, richly woven silk cloth. Each movement joins slow stretching with deep, steady breathing and calm attention.^3,4

The first movement is called "Two hands hold up the heavens." You lift your joined hands overhead, stretch tall, and float your arms back down. It is the easiest of the eight to learn, and it can be done standing or sitting.

Why this movement matters

Qigong is a mind and body practice that uses slow movement, deep breathing and focused attention.¹ Baduanjin is one of the best-known forms. Each of its eight movements is done on both sides of the body.³

This first movement opens the set. It gently stretches your arms, shoulders, chest and the sides of your body. Matching the slow lift to a slow breath also helps you settle. Slow, deep breathing can bring on the relaxation response. That is the body's calm state, with slower breathing, a lower heart rate and lower blood pressure.⁶

What the research says

• Mood and worry. A 2018 review looked at studies with about 2,300 people who had physical or mental illnesses. People who did Baduanjin had less depression and anxiety than comparison groups. But more than 1 in 3 studies had a high risk of bias, and Baduanjin was often added to other care. The authors urged caution.³
• Sleep. A second 2018 review found a small to moderate gain in sleep quality, based on only 7 studies. All the studies were done in China, and none hid the group assignments from the people scoring the results.⁴
• Depression in general. A large 2024 review of exercise for depression found that tai chi or qigong eased depression by a moderate amount. Confidence in that result was very low, because the trials were few and small.⁵
• Balance. The NIH says there is enough evidence to support qigong for balance training and preventing falls. Evidence for older adults' overall health is still limited.¹

In traditional Chinese medicine, each Baduanjin movement is linked to certain organs or body systems. These are traditional ideas, not tested claims. Traditional practice

Before you start

• Talk with your doctor if you have heart or lung disease, a shoulder or neck problem, dizziness or recent surgery. Ask how your health might affect your activity.⁷ If you are pregnant, ask first too, as some moves may need changes.¹
• Pick a safe spot with no rugs or cords, next to a sturdy chair or counter. Wear flat shoes with good grip.
• Warm up gently. Roll your shoulders a few times and take some slow breaths.
• Plan for 3 to 5 minutes for this movement alone. Short and regular practice is the goal.

Steps: the standing version

Start in the relaxed stance from our tai chi lesson 1: feet about hip-width apart, knees soft, body tall, shoulders loose.

1. Join your hands. Bring your hands in front of your lower belly. Lace your fingers together loosely, with your palms facing up.
2. Breathe in and lift. Slowly raise your joined hands up the front of your body. Keep your elbows soft.
3. Turn your palms. When your hands reach about chest or chin height, turn your palms out and then up, toward the sky.
4. Press up. Keep lifting until your arms are overhead. Push gently through the heels of your hands, as if holding up the sky. Straighten your arms without locking your elbows.
5. Follow with your eyes. You may glance up at your hands as they rise, then bring your gaze back to straight ahead. Keep your neck long. If looking up bothers your neck or makes you dizzy, keep looking forward.
6. Stretch tall. Feel a gentle lift from your feet up through your fingertips. Hold for a moment while you finish the in-breath. Do not hold your breath.
7. Breathe out and lower. Unlace your fingers. Let your arms float down out to the sides in a wide, slow arc, palms facing down.
8. Come back to the start. Let your knees soften a little as your hands return in front of your belly. Pause for one easy breath.
9. Repeat. Do 3 or 4 rounds at first. Many classes work up to 6 to 8 rounds. Move slowly and smoothly the whole time.

The breathing

The rule is simple: breathe in as your arms rise, and breathe out as they come down. Breathe through your nose if that is comfortable. Let your belly gently swell on the in-breath and soften on the out-breath.

Your breath sets the speed. If your breath runs out before your arms are up, move a little faster or take an extra small breath. Never force or hold it. If you feel light-headed, breathe more gently and rest.

The chair version

Sitting is a good choice if you use a wheelchair, have poor balance or tire easily. It is also a safe way to learn the arm pattern first.

1. Choose a sturdy chair without wheels. If you use a wheelchair, lock the brakes.
2. Sit toward the front of the seat with your feet flat and hip-width apart. Sit tall, without leaning back.
3. Rest your laced hands in your lap, palms up.
4. Breathe in and lift your hands up the front of your body. Turn your palms up and press toward the ceiling, only as high as feels good. Halfway up is fine.
5. Feel your spine lengthen as you reach. Keep both sit bones on the seat.
6. Breathe out and lower. Unlace your fingers and float your arms down to the sides, then back to your lap.
7. Repeat 3 or 4 times. When you finish, take a few normal breaths before you stand up slowly.

Safety and cautions

• Shoulders. The shoulder moves a lot, so it is easy to injure. Rotator cuff tears, frozen shoulder and arthritis are common problems.⁹ If you have one, lift only as far as is pain-free. You can also keep your hands apart instead of joined, or raise one arm at a time.
• Neck. Skip looking up if you have neck pain, neck arthritis or dizziness. Keep your eyes level.
• Balance. Reaching up shifts your balance. Keep your knees soft and your weight even on both feet. Some teachers add a rise onto the toes at the top. Leave that out until you feel very steady, and keep a chair close by.
• Pain. A mild stretch is good, but sharp pain is not. If something hurts or does not feel right, stop and get medical advice.⁷
• Learning from a page or video. NIH notes that learning from a book or video does not ensure you do a move correctly or safely.² A teacher can help. Qigong teachers do not need a license, so ask about their training and experience.¹

Try it this week

Common problems

My shoulders feel tight and I cannot get my arms overhead.

That is common, especially later in life. Lift only as high as you can without pain. Over time, your range may grow a little. If pain is sharp or keeps you up at night, see your doctor or a physical therapist.

I get dizzy when I reach up or look up.

Keep your eyes looking forward, move more slowly and breathe more gently. Try the chair version. If dizziness keeps happening, tell your doctor.

My breath and arms do not match.

That is normal at first. Practice the arm path without thinking about breath for a few days. Then add the breath. Let your breath lead and your arms follow.

Slow breathing makes me more anxious.

A few people feel more anxious during relaxation practice.⁶ Breathe normally, keep your eyes open, and focus on the feel of your hands moving. If worry is a big part of your life, see our anxiety self-help guide.

Can a person living with dementia do this?

Often, yes. The movement is simple and easy to copy. Sit facing each other and move together, using short cues like "Hands up" and "Arms down." Choose the chair version if balance is a concern. See our caregiver pages for more ideas.

Next movement

When this movement feels natural, go on to Baduanjin 2: Drawing the bow. It adds a wide stance and a pulling motion, like aiming an arrow.

You can also follow the whole set in our Baduanjin practice studio, read the qigong and Baduanjin overview, or try tai chi and strength and balance training.

Education only. This page is general information written from the sources listed. It is not medical, legal or financial advice and does not replace a doctor, therapist or lawyer who knows your situation. How we write and check pages.