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Baduanjin · Zhan Zhuang
Timers · Breathing · Videos
SEO friendly · Video first · Timers & cues
Baduanjin & Zhan Zhuang HubFollow the cues, breathe steadily, practice daily
Timers, breathing audio, segmented Baduanjin videos, and FAQs in one place. Use the cues for warmups, full routines, or calm standing sessions.
Go to Baduanjin timerGo to Zhan Zhuang timer
Looping music, adjustable inhale/exhale, works on mobile and desktop.
Timers & tempo
Set inhale/exhale separately for Baduanjin; loop 15-min music for Zhan Zhuang.
Voice cues
Segment cues plus prepare/end prompts so you can practice without watching.
Learn anytime
Curated videos and FAQ to avoid common mistakes and stay safe.
Featured video · Local HD
Baduanjin full routine (AI enhanced, with breathing cues) · Official routine with breathing prompts, AI upscaled for clear follow-along.
Health Qigong · HDLocal storage · Fast loadBreathing cues
Video collection
Learn by theme, play anytime
A few reliable demos: full cues, mirrored teaching, and calm standing music. Swap in your own links anytime.
Health Qigong · HD
Baduanjin full routine (AI enhanced, with breathing cues)
Official routine with breathing prompts, AI upscaled for clear follow-along.
Length FullLocal playback · Fullscreen
National standard · Mirrored
Mirrored teaching (General Administration of Sport, with cues)
Mirrored view helps left-right matching; includes tempo and breathing guidance.
Length MirroredLocal playback · Fullscreen
National standard · 12 mins
12-minute condensed Baduanjin (with breathing voiceover)
Short daily follow-along with cues; great for quick sessions.
Length 12:00Local playback · Fullscreen
Wudang · Traditional
Wudang Baduanjin (with breathing cues)
Traditional pacing, focus on relaxed spine and sinking breath.
Length FullLocal playback · Fullscreen
Wudang · HD labeled
HD Wudang Baduanjin (left/right labeled)
Left/right labeled for precise posture corrections and weight shift.
Length HDLocal playback · Fullscreen
Wellness · Stretch
Ancient wellness flow · 20-minute stretch
Gentle 20-minute flow, great warm-up or cool-down around Baduanjin.
Length 20:00Local playback · Fullscreen
Segment videos · Names · Tips
Ten sections in separate blocks (with cue videos)
Each section lists its name, key cautions, and the corresponding video for SEO and easy review.
Preparation · Settle breath
Stand tall, relax shoulders, and take 2-3 deep breaths before starting the routine.
Key tips
- • Feet hip-width, knees soft, weight evenly on three points of each foot.
- • Tongue on palate, tailbone gently tucked; avoid shrugging or collapsing the lower back.
- • Follow one round of abdominal breathing with the cue before entering section one.
Pair with breathing cues and keep the tempo smooth.
Section 1 · Lifting the sky
Press upward to lengthen the spine; match breath to open chest and back.
Key tips
- • Keep shoulders away from ears; elbows not locked.
- • Inhale while lifting, exhale while lowering, maintain spine length.
- • Tailbone tucked, avoid over-arching or leaning back.
Pair with breathing cues and keep the tempo smooth.
Section 2 · Drawing the bow
Bow stance with a draw; scapula guides the arms to open left and right.
Key tips
- • Front and back heels roughly on one line; knees track the toes.
- • Chest gently hollow, eyes follow the thumb, avoid shoulder shrugging.
- • Use this segment video or the full routine to practice the rhythm.
Pair with breathing cues and keep the tempo smooth.
Section 3 · One arm lifts, one presses
Lift and press to spiral-stretch the side waist and spleen-stomach meridian.
Key tips
- • Keep lumbar neutral; avoid collapsing while lifting.
- • Lift and press match the breath; feel both sides lengthen evenly.
- • Hips stay square; avoid twisting the pelvis.
Pair with breathing cues and keep the tempo smooth.
Section 4 · Looking back
Turn the head to relax neck and shoulders; soothe fatigue.
Key tips
- • Increase range gradually; avoid quick snaps that cause dizziness.
- • Slight chin tuck to lengthen the back of the neck; keep shoulders down.
- • Pause one beat at end range with the exhale, then return smoothly.
Pair with breathing cues and keep the tempo smooth.
Section 5 · Sway the head and tail
Horse stance hip sways to free the ribs and spine.
Key tips
- • Knees follow toes; avoid collapsing inward.
- • Motion starts from the hips; spine long without over-arching.
- • Keep breathing even; slow the tempo slightly if balance wavers.
Pair with breathing cues and keep the tempo smooth.
Section 6 · Two hands hold the feet
Hinge at the hips to stretch the posterior chain and nourish the lumbar area.
Key tips
- • Fold from the hips, not the upper back; eyes toward the feet.
- • Exhale while lowering, engage the core to rise back up.
- • If hamstrings are tight, soften the knees to avoid strain.
Pair with breathing cues and keep the tempo smooth.
Section 7 · Clenching fists with fiery eyes
Half horse stance punches; coordinate steps, fists, gaze, and breath.
Key tips
- • Keep space in the fists; wrists neutral, not bent back.
- • Eyes forward on the punch; shoulders and elbows relaxed.
- • Power drives from the core and rear foot; exhale with the punch.
Pair with breathing cues and keep the tempo smooth.
Section 8 · Bouncing on the heels
Light heel lifts to stimulate circulation and close the routine.
Key tips
- • Lift and land lightly; avoid heavy heel strikes to protect knees/ankles.
- • Keep the spine tall, core gently engaged, avoid tilting the head back.
- • If joints are sensitive, use smaller heel raises.
Pair with breathing cues and keep the tempo smooth.
Closing · Return the breath
Stand naturally, integrate breath and awareness to finish.
Key tips
- • Hands return in front of the lower abdomen; breathe slowly for 2-3 rounds.
- • Feel the body settle before stepping away.
- • You can add 5 minutes of Zhan Zhuang to lock in the effect.
Pair with breathing cues and keep the tempo smooth.
FAQ
Read first to avoid common mistakes
How long should I practice daily?
10-20 minutes is enough for one Baduanjin set. Start Zhan Zhuang at 10 minutes and build up to 30 while staying relaxed.
Can beginners start directly?
Yes. Start with slower tempo and smaller range. Avoid breath holding and keep knees tracking toes; relaxed shoulders are key.
What music fits Zhan Zhuang?
Calm background sounds or nature audio at low volume. The timer page already loops gentle music.
How to combine Baduanjin and Zhan Zhuang?
Common flow: 5-10 minutes of standing to settle, then Baduanjin to mobilize joints. Or morning Baduanjin, evening Zhan Zhuang to unwind.
Practice tips
Three quick reminders
- • Warm up 3-5 minutes before starting to loosen joints and fascia.
- • Keep breathing steady (inhale-exhale or exhale-inhale both fine); avoid breath holding.
- • Hydrate and roll shoulders/neck after practice; avoid sitting down abruptly.
Feedback
Hear what others say
Ms. Li · Neck recovery
Daily Baduanjin + 15 mins Zhan Zhuang
With voice cues I don’t stare at the clock. Shoulder and neck tension eased; adjustable breathing counts help a lot.
Chen · Software engineer
10-minute lunch break standing
Using the music as a pomodoro beats scrolling. A short stand helps me regain focus for the afternoon.
Coach Wang · Taiji instructor
Reference for beginners
Clean layout, videos + FAQ address common mistakes. Good for students to practice safely at home.