Baduanjin 2: Drawing the bow

In the first lesson, you reached both hands up toward the sky. In this lesson, you pretend to pull back a bow, like an archer aiming at a bird far away. You do it once to the left and once to the right.

This movement asks more of your legs than the first one. You sink into a wide, gentle squat as your arms open. If squatting is hard, the chair version gives you the same arm and chest stretch.

Why this step matters

Baduanjin is a set of eight slow movements from China. Researchers who reviewed 22 studies say it may help thinking, mood and physical health when added to rehabilitation, though better studies are still needed.⁵

Drawing the bow brings two kinds of exercise together. Your arms and chest stretch wide.³ At the same time, your legs hold a low, steady stance. U.S. guidelines advise adults 65 and older to strengthen the legs, hips, back, chest, shoulders and arms on at least two days a week, and to do balance activities too.⁶ Gentle routines like this one are one way to work on both.

Some studies have tested Baduanjin in people with ongoing health problems:

• Lung disease. A 2018 review pooled 20 trials with 1,975 people who had COPD (a long-term lung disease). Adding Baduanjin to usual care was linked to longer walking distance, better breathing tests and better quality of life. But many trials had design problems, so the results are not certain.³ Promising
• Knee arthritis. In a 2020 trial, 50 adults aged 50 to 80 with knee osteoarthritis did Baduanjin three times a week for 12 weeks. They had less stiffness and better daily function than a control group that did not do Baduanjin. No side effects were reported.⁴

These studies tested the full routine, not this one movement.

Before you start

• Learn lesson 1 first. It teaches the relaxed starting stance and the slow pace.
• Check with your doctor if you have knee or hip problems, a joint replacement, shoulder pain, neck problems, heart or lung disease, or balance trouble. Qigong appears to be safe, but do not use it to put off seeing a doctor about a health problem.¹
• Clear a space about the width of your arm span. Wear flat shoes with good grip, or stand barefoot on a non-slip floor.
• Keep a sturdy chair nearby in case you need to sit.

Steps: drawing the bow while standing

1. Start tall and relaxed. Stand with your feet together or hip-width apart. Let your arms hang loosely. Take two easy breaths.
2. Step out to the left. Shift your weight onto your right foot. Step your left foot out to the side, wider than your shoulders. Point both feet forward.
3. Cross your wrists. As you breathe in, raise both hands in front of your chest and cross your wrists, palms facing you. Your left hand is on the outside. Keep your legs straight but not locked.
4. Sink and draw the bow. As you breathe out, bend your knees as if you were sitting on a tall stool. At the same time, curl your right fingers and pull your right hand back toward your right shoulder, with the elbow out to the side. Push your left hand out to the left at shoulder height, index finger pointing up.
5. Look at your target. Turn your head to the left and gaze past your left index finger, as if aiming at something far away. Keep your shoulders down and your back straight.
6. Hold for one breath. Feel the stretch across your chest and the work in your thighs. Keep your knees over your toes.
7. Let the bow go. As you breathe in, shift your weight to the right and straighten your legs. Open both hands. Let your right hand float up and out to the right in a wide arc.
8. Come back to center. Bring your left foot back in. As you breathe out, lower your hands to rest in front of your belly, palms up.
9. Repeat to the right. This time, step your right foot out, cross your wrists with the right hand outside, and draw the bow toward the right.
10. Do 1 to 3 times on each side. Start with one round. Add more as it feels easy.

If the breathing pattern feels forced, breathe naturally. Just never hold your breath.

The chair version

Tai chi and qigong movements can be done sitting.² Several VA facilities offer wheelchair tai chi classes.⁸ It also suits anyone with weak legs, knee pain, or poor balance.

1. Sit near the front of a sturdy chair without wheels. If you use a wheelchair, lock the brakes. Place your feet flat on the floor, a little wider than your hips.
2. Sit tall. Feel your weight evenly on both sit bones, the bony points under your buttocks.
3. Cross your wrists in front of your chest as you breathe in, left hand outside.
4. Draw the bow to the left as you breathe out. Pull your right hand back toward your right shoulder and push your left hand out to the left. Turn your head to look past your left hand.
5. Hold for one breath, then open your hands and lower them to your lap.
6. Repeat to the right, then do 1 to 3 rounds on each side.

Try it this week

Common problems

My knees hurt in the wide stance.

Bend your knees less, or bring your feet a little closer together. Make sure your knees point the same way as your toes and do not cave inward. If the pain continues, use the chair version and ask your doctor or a physical therapist for advice.

My shoulder hurts when I pull the bowstring.

Keep your elbows lower than your shoulders and make the movement smaller. Pull only as far as feels comfortable. If you have a shoulder injury or frozen shoulder, ask your doctor which range is safe for you.

I feel dizzy when I turn my head.

Turn your head only a little, or keep it facing forward and look with your eyes. Sit down if dizziness starts. Tell your doctor about it, since some health problems and medicines can cause dizziness.

I lose my balance when I step out.

Take a shorter step and keep a hand on a sturdy chair. Or step out first, settle, then start the arm movement. See fear of falling and preventing falls for more help.

Can I learn this from a page or video alone?

Many people start at home, but a video or written guide cannot tell you whether you are moving correctly and safely.² A teacher can watch your stance. Qigong teachers do not need a license, so ask about their training and experience.¹ Many VA facilities offer in-person or online classes for veterans.⁸

Next lesson

When drawing the bow feels steady, go on to Baduanjin 3: Separating heaven and earth. One arm reaches up while the other presses down.

You can also go back to the qigong overview, follow along on the Baduanjin practice page, or try a home strength and balance routine.

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.