“It is not a workout. It is a maintenance system
— for your shoulders, your lower back, your hips,
your breathing, and your attention.
Ba Duan Jin (八段锦) is the most widely practiced medical qigong form in China — eight gentle, flowing movements that have been used for centuries for one purpose: keeping the body usable and the mind steady as life gets more sedentary and more stressful.
Unlike the more widely known general Baduanjin, Shaolin Qigong Baduanjin which is rooted in the Shaolin tradition and method, places particular emphasis on the integrated training of “intention, qi, and form,” seeking balance among body, mind, and spirit. During practice, one focuses on the coordination of breath and movement to regulate the viscera, unblock the meridians, and calm the mind, ultimately achieving holistic harmony of the body and mind.
Daoyin is an ancient Chinese system of health cultivation and healing exercise, literally meaning “guiding and pulling”—guiding the qi through breath and stretching the body through movement. It integrates physical postures, breathing regulation, and mental focus to prevent disease, promote health, and support longevity. Daoyin is considered the forefather of modern Qigong, and its influence extended into Daoist spiritual practices, traditional Chinese medicine, and later into martial arts such as Shaolin gongfu and Taiji quan.
You will learn all eight, in order, with the traditional names AND the practical function.
1. Two Hands Hold Up the Heavens — full-body extension; resets rounded shoulders and compressed spine
2. Drawing the Bow — opens the chest and upper back; releases tension between the shoulder blades
3. Raise One Arm — side-body lengthening; supports digestion and rib mobility
4. Look Back — cervical and upper-thoracic rotation; counters “screen neck”
5. Sway Head and Swing Tail — hip and low-back release; lowers “heat” / stress in the system
6. Touch the Feet — posterior chain lengthening; kidney/wrist/ankle mobility
7. Clench Fists and Glare — controlled tension release; builds usable strength without strain
8. Heels Up — balance and lower-leg activation; a gentle “flush” to close the sequence
Perform the complete Ba Duan Jin sequence — all 8 movements, with correct breathing, hand forms, stance, and alignment.
Explain what each of the 8 movements is for — in plain language, clear and scientific e.g., “this one is for the shoulders and upper back,” “this one is for hip mobility and lower-back release”.
Execute 10 ancient Daoyin movements — short, repeatable “office-length” exercises drawn from classical Chinese training, designed to be done in 3–5 minutes when you are stiff, stressed, or stuck at a desk.
Use a simple 5-minute daily reset protocol — a mini-sequence you can do before work, between meetings, or before bed.
Understand the “why” behind the slow pace — how slow movement + breath + attention actually changes tension patterns, balance, and stress response.
IDR 5.000.000
IDR 4.400.000
IDR 13.200.000
2 full days of instruction approximately 10 training hours.
Printed manual with movement names, photos/diagrams, and the 5-minute protocol.
Vegetarian lunch on both days.
Certificate of Completion.
Post-workshop video access (7-day replay of the full sequence) — so you can practice at home
Yes. This is a flexibility-building practice, not a flexibility test. Every movement has a regression. You will be shown how to make each one easier or harder.
No. Ba Duan Jin comes from a mix of Daoist, Buddhist, Confucian, and medical traditions, but the training itself is movement + breath + attention. You do not need to believe anything to benefit.
You will leave with a written sequence, video access, and a 5-minute daily protocol — not just a memory. The goal is a practice you can do, not a performance you can recall.
Minimal. You will be standing and moving most of the day. Chairs are available for those who need them.
Comfortable clothing you can move in. No shoes required — you can practice in socks or bare feet. Bring a light layer — standing practice can cool you down.
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