Library · 92 articles
Find an answer to your question
Explore Baduanjin, Jingang Gong, tai chi, yoga and meditation. Search the library or browse six groups of beginner questions.
92 articles
Start here
Understand each practice and find a starting point.
15 articles
- Qigong for Beginners: Eight Common QuestionsNew to qigong? Find answers about learning at home, choosing a routine, practice time, breathing, knee concerns and following videos without mixing up sides.
- What Is Qigong? Forms, Breathing, and Where to StartUnderstand what qigong means, how Baduanjin and tai chi fit, and what to check in a beginner lesson before choosing movements, breathing, or seated practice.
- Baduanjin for Beginners: Learn One Movement at a TimeCan you learn Baduanjin from a video? Choose one version, start with the opening and first movement, and learn how to pause, check directions and review.
- Jingang Gong for Beginners: Learn One Part at a TimeStart Jingang Gong with preparation and Part 1. Learn palm directions, your own left and right, and the transitions that a full follow-along video can hide.
Show more: 11 articles
MeditationMeditation and Mindfulness: A Plain Beginner’s GuideYogaWhat Is Yoga? A Practical Guide for Stiff BeginnersBaduanjinBaduanjin Basics: Movement, Breathing and AttentionJingang GongWhat Is Jingang Gong? A Guide to Its Eight-Part FormTai chiTai Chi Principles: Relaxation, Weight and Connected MovesMeditationMeditation for Beginners: Notice, Return, and FinishYogaYoga for Beginners: How to Choose Your First ClassTai chiTai Chi Styles for Beginners: Choosing a Form and ClassTai chiTai Chi for Beginners: Choose a Class and Learn the StartYogaHatha vs Vinyasa: How to Choose a Beginner Yoga ClassTai chiTai Chi 24-Form Names: The Full Sequence and Transitions
Everyday questions
Explore returning to movement, desk breaks and sleep research.
6 articles
Illustrated movements
Look closely at movements and changes of side in Baduanjin, Jingang Gong and tai chi.
15 articles
- The Eight Baduanjin Movements: Names and Full SequenceFind the eight movements of Health Qigong Baduanjin in order, with English names and pinyin. Distinguish repetitions, transitions, the opening and closing.
- Baduanjin First Movement: Opening, Lift and ReturnFollow the Health Qigong Baduanjin opening and first movement. Check the step, palm turns, overhead lift and return, including how each repetition connects.
- Jingang Gong: Eight Movement Names and Their SequenceFind all eight parts of Jingang Gong in order, with English descriptions and pinyin names. Check preparation, closing, and the links between movement groups.
- Jingang Gong Preparation and Closing: The Full SequenceLearn Jingang Gong’s starting stance, hand positions, and closing sequence. See how preparation leads into Part 1 and why returning the hands is not closing.
Show more: 11 articles
Jingang GongJingang Gong Part 1: Upward Reach in Nine Clear StepsJingang GongJingang Gong Part 2: Hands Forward and Behind the BackJingang GongJingang Gong Part 3: One Hand Up, One Hand Pressing DownJingang GongJingang Gong Part 4: Arm Circles and Drawing the BowJingang GongJingang Gong Part 5: Looking Back Toward the Opposite FootJingang GongJingang Gong Part 6: Crossed Hands and Looking BehindJingang GongJingang Gong Part 7: Phoenix Wings, Circles and BendsJingang GongJingang Gong Part 8: Heel Raises, Rhythm and the FinishTai chiTai Chi Opening and First Weight Shift: Step-by-Step GuideBaduanjinBaduanjin Drawing the Bow: Both Sides and the ReturnBaduanjinBaduanjin Third Movement: One Hand Up, One Hand Down
Practice guides
Explore breathing, effort, home practice and learning beyond the sequence.
32 articles
- Baduanjin Breathing: What Beginners Need to Know FirstDo you need belly breathing before starting Baduanjin? Learn why natural breathing comes first, what to do when cues feel too slow, and what to ask next.
- Jingang Gong Breathing: Normal Breath, Pauses and EffortUnderstand normal breathing, brief movement pauses, and effort in Jingang Gong. Check the manual’s wording without adding breath holds or fixed force targets.
- Baduanjin at Home: Space, Video Setup and Short PracticeSet up for Baduanjin at home: clear space for the whole movement, position your video, check left and right, and choose one small task to practise next.
- No Change After Weeks of Qigong? Review Your PracticeSeparate learning a sequence from active practice and everyday changes. Review your course, time, and comfort before adding effort or abandoning the routine.
Show more: 28 articles
BaduanjinBaduanjin Versions: How to Choose One and Stay With ItMeditationHow Meditation Works as a Practice: Notice and ReturnYogaYoga Basics Explained: Support, Movement, and BreathJingang GongJingang Gong at Home: Space, Screens and Left or RightJingang GongLearning Jingang Gong: Short Sessions and Useful NotesMeditationSeated Body Scan Meditation: The Route and the FinishTai chiTai Chi Weight Shifting: Understand Steps and SupportYogaMountain Pose for Beginners: How to Stand in TadasanaMeditationMeditation Progress: Learn to Return and Finish WellYogaSeated Cat–Cow for Beginners: A Supported Chair GuideMeditationMeditation Posture: Chairs, Open Eyes, and SupportYogaHow to Review Yoga Practice: Turn a Sticking Point into FeedbackBaduanjinBaduanjin Fourth Movement: Look Back and ReturnBaduanjinBaduanjin Fifth Movement: Step, Sway and Change SidesBaduanjinBaduanjin Sixth Movement: Hand Route, Fold and RiseBaduanjinBaduanjin Seventh Movement: Fists, Wrist Turn and ReturnBaduanjinBaduanjin Eighth Movement: Raise and Lower the HeelsBaduanjinBaduanjin Closing: Arm Arc, Hands and Final ReleaseBaduanjinBaduanjin Progress: From Remembering to Moving SmoothlyMeditationMind Wandering in Meditation: Return or Take a Break?YogaYoga at Home for Beginners: Set Up and Follow a VideoTai chiLearning the Tai Chi 24-Form: Build One Connection at a TimeYogaYoga Breathing for Beginners: When Cues Feel Too FastTai chiTai Chi at Home: Space, Video Turns and Short PracticeTai chiParting the Wild Horse’s Mane: Continue Left, Right, LeftYogaGetting Down to the Floor and Back Up with Chair SupportYogaChild’s Pose and Hands-and-Knees Support: A Real TransitionYogaFinish Lying Rest: Roll to Your Side and Sit Up
Compare practices
Compare the movements, breathing instructions and learning process.
6 articles
- Qigong vs Yoga: Compare the Lessons Before You ChooseCompare a standing Baduanjin routine with a beginner yoga posture class. Check movement order, floor transfers, support, and breathing before choosing a lesson.
- Qigong vs Meditation: Choose a Clear First PracticeCompare a standing Baduanjin routine with seated breath awareness. Check movement, attention, support, and instruction without ranking their health effects.
- Tai Chi vs Qigong: Which Is Simpler for a Beginner?Compare tai chi and qigong through the 24-form and Baduanjin. Understand the sequence, steps, space, and teaching support before choosing what to learn first.
- Jingang Gong vs Baduanjin: Which Should You Learn First?Compare Jingang Gong and Baduanjin by their movement sequences, hand changes, teaching materials, and space needs. Choose one clear version to learn first.
Read the research
Who took part, what they practised, what was measured and what remains uncertain.
18 articles
- Baduanjin Benefits: What the 2017 Review Actually FoundExplore a review of 19 Baduanjin trials. See what sleep and quality-of-life scores measured, how the programmes differed, and why results have limits.
- Tai Chi for Fall Prevention: Inside the 2018 TrialExplore a 24-week trial with 670 older adults. See the specific tai chi programme, falls recorded, comparison groups, reported events and study limits.
- How Long Do Qigong Benefits Take? Read Study TimelinesLearn how course length, measurement dates, and follow-up differ. Use tai chi and yoga studies to understand why research cannot give a personal deadline.
- How to Read an Exercise Study: Four Questions FirstLearn to identify participants, programmes, comparison groups and outcomes in an exercise study, then check sample sizes, timeframes and missing details.
Show more: 14 articles
ResearchBaduanjin Benefits: What Sleep and Weight Studies ShowResearchTai Chi Benefits: What Balance, Sleep and Pain Trials FoundResearchMeditation Benefits: Body Scans, Courses, and EvidenceResearchYoga Benefits and Evidence: Balance, Sleep, and PainMaterials and sourcesJingang Gong Learning Resources: Books, Videos and PagesResearchMeditation for Stress: What the 2014 Review ReportedResearchMindfulness and Anxiety: What the Eight-Week Trial ShowsResearchYoga and Chronic Low Back Pain: The 2022 Study ReviewResearchTai Chi and Falls: Reading the 2019 Cochrane ReviewResearchBaduanjin and Sleep: What a 12-Week Trial ReportedResearchTai Chi and Fibromyalgia: What the 2018 Trial FoundMaterials and sourcesTai Chi Research and Safety: A Guide to NCCIH AdviceMaterials and sourcesQigong Research: Does the Evidence Fit Your Practice?Reading researchStudy Results Explained: Risk, Outcomes and Certainty
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How we write these articles
Each article answers a question using books, teaching materials or original research. Study summaries explain participants and limitations. Articles include sources and update dates.
