{Baduanjin} is an excellent Chinese quiqong used for exercise.

Baduanjin originated in the 12th Century. It gradually expanded to several styles throughout the years. Because it is easy and effective, our ancestors have described these movements as {Jin}, meaning soft and elegant like silk, and because there are eight movements, it is called {Baduanjin}.

Every movement is called a {Duan}. It is recommended that you do every movement multiple times (preferably 6 to 8 times) and adjust your breathing as well.

1.Two Hands Hold up the Heavens

Effects: This move stimulates the "Triple Burner", boosting the blood flow and eliminating chronic illnesses.

This move is the first step because once your “qui” is unblocked, the rest of the movements will come effortlessly.

2. Drawing the Bow to Shoot the Eagle 

Effects: This move unblocks the lungs, increases lung function, regulates the respiratory system, and treats illness on the waist and legs, arms, head or eyes.

It is suitable for people who are prone to asthma, or those who catch a cold easily.

3. Separate Heaven and Earth

Effects: This move reconciles the spleen and stomach's yin and yang qui, promotes digestion, enhances the body's qui, and treats spleen and stomach discoordination.

It is suitable for people with digestive problems, constipation and flatulence.

4. Wise Owl Gazes Backwards

Effects: This move dredges the Ren vessel, Du vessel and Dai vessel, and treats cervical and lumbar diseases caused by strain.

It is especially suitable for people who are often tired or those who sit for long hours in an office.

5. Sway the Head and Shake the Tail

Effects: This move links the heart and the kidney, allowing the inflammation of the heart return to its origin, treats the dizziness, unstableness caused by the inflammation of the heart, and enhances the strength of the waist, leg and eyesight.

It is suitable for students who often stay up late, office workers who are under immense pressure, and those who get angry or impatient easily.

6. Two Hands Hold the Feet to Strengthen the Kidneys and Waist

Effects: This move replenishes the kidneys, strengthens the muscles and bones, protects the waist and kidneys, treats backaches, numbness of hands and feet and weakness of the waist and knees.

It is suitable for people with weak waist and knees or those who have poor sexual function.

7. Clench the Fists and Glare Fiercely

Effects: This move strengthens the liver, clears the liver qui, treats deficiency of both qui and blood, dizziness, heavy head, and strengthens the arms, waist, legs and eyesight.

It is suitable for those who are tired and weak.

8. Bouncing on the Toes

Effects: Tremoring allows the spine to slightly stretch and shake. It enhances positive qui, connects the two vessels of Ren and Du, penetrates the qui and blood, and cures all kinds of illnesses.

資料來源：衛生福利部→原文連結

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