Eight Pieces of Brocade

How to do it

Move through the eight movements in order, repeating each six to eight times, breathing out on every effort. Keep the knees soft and the shoulders down throughout, and never push into a stretch — the movements are meant to feel almost too easy. The whole set takes about fifteen minutes once you know it.

SeatedThe seated Ba Duan Jin — a complete traditional form in its own right.

1. 1Two Hands Hold Up the HeavensInterlace the fingers and press the palms overhead, rising onto the toes. Six to eight times.
2. 2Drawing the Bow to Shoot the HawkWide stance, draw an imaginary bow to each side, gaze along the extended hand.
3. 3Separate Heaven and EarthOne palm presses up, the other presses down. Alternate — this one is for the digestion.
4. 4Wise Owl Gazes BackwardsTurn the head to look behind over each shoulder, keeping the hips facing forward.
5. 5Sway the Head and Shake the TailDeep stance, circle the torso from the waist. Said to clear heat from the heart.
6. 6Hands Slide Down the Back and LegsFold forward, run the hands down the back of the legs, then roll up slowly.
7. 7Clench the Fists and Glare FiercelyHorse stance, punch slowly forward with real intent and a fierce gaze.
8. 8Bouncing on the ToesRise onto the toes and drop lightly onto the heels seven times. This closes the set.