Baduanjin 7: Clenching fists with angry eyes

Baduanjin (say "bah-dwan-jin") is a set of eight gentle qigong movements from China. It is also called the "Eight Section Brocade." Qigong joins slow movement, deep breathing and calm attention.¹

The seventh movement is called "Clenching fists with angry eyes." From a steady, slightly bent-knee stance, you push one fist slowly forward, open and turn the hand, close it again, and draw it back to your waist. Your eyes stay wide and focused on your fist. It is the most "active" looking of the eight, but it is still done slowly and without strain.

Why this movement matters

Most of the earlier movements stretch and open the body. This one adds a little strength work. Your legs hold a low stance while your arms push forward and pull back. Your hands close, open, turn and close again.

That matters in later life. U.S. guidelines advise adults 65 and older to do muscle-strengthening activities at least two days a week. These should work all the major muscle groups, including the arms, shoulders, chest, legs and hips.⁵ Baduanjin is gentle, so it is not a full strength program. But it is one easy way to move your hands, arms and legs with care each day. Some activity is better than none.⁵

The movement also follows a "tense, then let go" pattern. You firm up your fist, then soften your hand. This is a little like progressive muscle relaxation, where you tighten a group of muscles and then release them.⁷ Many people find that the release feels calming. If you like this part, try our muscle relaxation practice.

In traditional Chinese medicine, the wide-eyed gaze and firm fists are said to stir up energy and strength, and this movement is linked with the liver. These are traditional ideas, not tested claims. Traditional practice

What the research says

Research looks at the full set of eight movements, not this movement alone.

• Mood and worry. A 2018 review pooled 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 about 4 in 10 of the studies had a high risk of bias, and Baduanjin was often added to other care. The authors urged caution.²
• Overall health. Another 2018 review of 22 studies found that Baduanjin may help memory and thinking, mood and physical health as an add-on to rehabilitation. Groups studied included people with Parkinson's disease and long-lasting neck pain. The authors said better and longer studies are needed.³
• Balance. The NIH says a 2019 review of reviews found enough evidence to support qigong for balance training and fall prevention. Research on older adults' overall health is still limited.¹
• Safety. Qigong appears to be safe, including for older adults and people with long-term illness. Many studies reported no side effects.¹

Before you start

• Learn lesson 1 first. It teaches the relaxed stance and slow pace used in every movement. The wide stance here is like the one in lesson 2.
• Talk with your doctor if you have heart disease, high blood pressure, hand or wrist arthritis, carpal tunnel syndrome, knee problems or balance trouble. Ask how your health might affect your activity.⁶ You can still exercise with high blood pressure, and activity may help.⁶
• Do not use qigong to put off care. If your hands or knees hurt often, see your doctor.¹
• Pick a safe spot near a sturdy chair or counter. Wear flat shoes with good grip.
• Warm up. Open and close your hands slowly 5 times. Circle your wrists gently. Take a few slow breaths.

Steps: the standing version

1. Stand tall and relaxed. Feet together, arms by your sides. Take one easy breath.
2. Step out wide. Shift your weight to your right foot. Step your left foot out to the side, a little wider than your shoulders. Point your toes forward.
3. Sink into the stance. Bend your knees a little, as if sitting on a tall stool. Keep your knees over your toes, not caving in. Keep your back long.
4. Fists at your waist. Close both hands into loose fists. Rest them at the sides of your waist, palms facing up.
5. Open your eyes wide. Look straight ahead with a strong, alert gaze. Keep your forehead, jaw and shoulders soft. Think "focused," not "furious."
6. Breathe out and punch. Slowly push your left fist straight forward at about chest or shoulder height. As it moves, let the fist turn so the palm faces down. Keep your elbow slightly soft at the end. Watch your fist the whole way.
7. Open and turn the hand. At the end of the punch, open your left hand. Turn the palm to face out and around, as if you were wrapping your fingers around a rope.
8. Grasp and return. Breathing in, close your hand into a fist again. Draw it slowly back to your left waist, palm facing up.
9. Repeat with the right fist. Breathe out and punch forward with your right fist. Open, turn, grasp, and draw it back as you breathe in.
10. Do 2 or 3 punches with each hand. Start with one round. Add more as it feels easy.
11. Finish safely. Straighten your knees. Bring your left foot back next to your right. Open your hands and let your arms hang. Stand still for a breath or two before you walk.

If matching the punch to your breath feels hard, breathe naturally. Just never hold your breath while you squeeze. Holding your breath while you strain is not part of qigong.

The chair version

This movement works well sitting down. Tai chi can be tailored to nearly anyone, and qigong uses many similar movements. Wheelchair tai chi is popular at several VA facilities.⁴ The seated version is a good choice if your knees are sore, your balance is shaky or you tire easily.

1. Sit near the front of a sturdy chair without wheels. If you use a wheelchair, lock the brakes. Place your feet flat, a bit wider than your hips.
2. Sit tall. Rest your loose fists at the sides of your waist, palms up.
3. Breathe out and punch. Push your left fist slowly forward, turning the palm down. Look at your fist with steady eyes.
4. Open, turn and grasp. Open the hand, turn it, and close it again.
5. Breathe in and return. Draw the fist back to your waist.
6. Switch hands. Do 2 or 3 punches with each hand. Sit quietly for a few breaths before you stand up slowly.

Cautions for hands, wrists, knees and the heart

Hand and wrist arthritis. Osteoarthritis is the most common joint problem. It comes from wear on the cushioning tissue in your joints. Almost everyone has some signs of it by age 70.⁸ If your fingers are stiff, make a looser fist and move more slowly. Gentle tai chi has shown benefit for arthritis pain.⁸ When a joint is swollen or inflamed, it is fine to rest that area for a day or two and work on others.⁶

Numb or tingling fingers. Carpal tunnel syndrome happens when a nerve is squeezed as it passes through the wrist. It often causes numb fingers.⁹ If gripping makes this worse, keep your hands open and soft, and do only the arm push. Tell your doctor about the numbness.

Knees. Osteoarthritis is the most common disease that affects the knee.¹⁰ Keep your stance high and narrow if your knees ache. You can also do the whole movement sitting down.

Blood pressure and heart. Squeeze lightly, keep breathing, and stop if you feel faint. If you have heart disease or high blood pressure, ask your doctor first. Talk with your doctor or pharmacist before changing any medicine.

Strong feelings. The word "angry" is just the traditional name. You do not need to feel anger to do this movement. If the fierce gaze brings up upsetting feelings, soften your eyes and look gently at your hand. If anger or irritability is part of your daily life, our pages on depression in men and caregiver stress may help.

Try it this week

Common problems

My hands ache after I make fists.

Use a looser fist and keep your thumb outside your fingers. Warm up first by opening and closing your hands slowly. If one joint is swollen or the ache lasts more than a day or two, rest that hand and talk with your doctor.⁶

My knees hurt in the wide stance.

Stand higher, with only a slight bend in the knees. Bring your feet a little closer together. Make sure your knees point the same way as your toes. Or do the movement sitting down.

I tense my face and shoulders when I make "angry eyes."

This is very common. The gaze should be wide and steady, but your face can stay calm. Before each punch, breathe out and let your shoulders drop. Unclench your jaw.

I forget to breathe, or I hold my breath when I squeeze.

Try saying a soft "haaa" as you punch forward. Breathing out through your mouth makes it hard to hold your breath. Then breathe in through your nose as the fist comes back.

Should I take a class?

A class is a good idea, especially at first. The VA suggests that beginners start with a class to learn good technique and stay safe.⁴ Qigong teachers do not need a license, so ask about their training and experience.¹

Next lesson

When the punches feel smooth and calm, go on to Baduanjin 8: Bouncing on the toes. It closes the set with a light heel lift and drop, with tips for people with osteoporosis.

You can also review lesson 6: Two hands reach down to the feet, return to the qigong overview, or follow along on the Baduanjin practice page. For more ways to stay strong, see strength and balance training. If pain affects your mood, read about chronic pain and mood.

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.