Chinese exercises: Baduanjin, Tai Chi, Qigong — what's the difference?

Exercise in Traditional Chinese Medicine

Traditional Chinese Medicine does not separate exercise from treatment. Every movement has a medical purpose. There are three main systems:

1. Baduanjin (八段锦) — Eight Pieces of Brocade

Level: Beginner — suitable for everyone

Duration: 10-15 minutes

Origin: Song Dynasty (960-1279 CE)

The Eight Movements:

1. 1两手托天理三焦 — Holding the sky to regulate the San Jiao
2. 2左右开弓似射雕 — Drawing the bow like shooting an eagle (strengthens the lungs)
3. 3调理脾胃须单举 — Raising the hand (spleen and stomach)
4. 4五劳七伤往后瞧 — Looking backward (neck and back)
5. 5摇头摆尾去心火 — Shaking the head and tail to remove heart fire
6. 6两手攀足固肾腰 — Bending to the feet (strengthens the kidneys)
7. 7攒拳怒目增气力 — Clenching fists with angry eyes (increases strength)
8. 8背后七颠百病消 — Bouncing on the toes (comprehensive healing)

Main benefit: Comprehensive balance, improves qi circulation, strengthens immunity

2. Taijiquan (太极拳) — The Supreme Ultimate

Level: Intermediate/Advanced

Duration: 20-40 minutes

Origin: Chen family (1600 CE)

Characteristics:

• Slow, flowing movements like water
• Every movement is both defense and attack
• Breathing synchronized with movement
• Complete mental focus
• Continuous weight shifting

Benefits:

• Balance: Reduces falls in the elderly by 47%
• Heart: Lowers blood pressure
• Joints: Reduces knee and back pain
• Mind: Improves memory and concentration
• Breathing: Strengthens the lungs

Styles:

• Chen (陈) — Original, faster, powerful
• Yang (杨) — Most common, slow, soft
• Wu (吴) — Small movements, precise
• Sun (孙) — Light, quick

3. Qigong (气功) — Energy Exercises

Level: All levels

Duration: 10-30 minutes

Origin: 4000+ years

Main Types:

#### Medical Qigong (医疗气功)

• Goal: Treat specific illnesses
• Examples: Exercises for asthma, blood pressure, diabetes

#### Static Qigong (静功)

• Goal: Meditation and breathing
• Examples: Sitting quietly (Zhan Zhuang)

#### Dynamic Qigong (动功)

• Goal: Moving qi
• Examples: Wu Qin Xi (Five Animals)

#### Internal Qigong (内功)

• Goal: Developing internal energy
• Examples: Xiao Zhou Tian (Microcosmic Orbit)

Comparison

When to Practice?

🌅 Morning (5-7 AM)

• Best: Baduanjin or Qigong
• Reason: Morning qi is fresh, the body is rested

🌇 Evening (5-7 PM)

• Best: Taiji
• Reason: Releasing the day's tension, preparing for sleep

❌ Avoid

• Immediately after eating (wait one hour)
• In strong wind or extreme cold
• When you are very hungry or tired

🧘 Start simple: If you are a beginner, start with Baduanjin for 10 minutes in the morning. After two weeks, add breathing qigong. After a month, try Taiji. Progress gradually — don't jump ahead!