The steps of the eight-stage exercise are as follows:

1. Hold the sky with both hands: stand naturally, with your feet shoulder-width apart and your eyes looking straight ahead. Slowly lift your hands to the top of your head, cross and merge your palms upward, and at the same time, your head will look up with the lifting of your hands, and your toes will slowly go up and down with the lifting speed of your hands. Repeat for 6 times, with your palms down, and slowly put them down in front of you until you press them to your lower abdomen.

2. Left and right bow-opening style: stand naturally, with your left foot one step to the left. At this time, your body is in a squat posture, your hands hold your chest, your left hand slowly stretches to the left, and your head immediately turns left until your arms are flat and your palms are forward; At the same time, the right hand is pulled back to the right, which tends to tighten the bowstring. After a pause, return to the natural state. Change the direction and do the same thing.

3, single lift: stand naturally, take a deep breath, slowly lift your left hand to the top of your head, turn your palm up, and lift it hard. At the same time, the right hand is pressed down. After several lifts, the left hand slowly falls to the natural state. Do the same thing in the other direction.

4. Looking back: stand naturally, with your feet shoulder-width, your arms drooping naturally, your palms stretched inward, your head turned slightly to the left, your eyes looked at the left front, your arms slowly opened, your palms turned outward, and then slowly returned to the right after a pause. Do the same thing in the other direction. Six times in both directions.

5. Stand-up stance: feet flat, knees kneeling, elbows propped up, knees pressed with both hands, waist as the axis, and the body turns to the front in an arc shape. At this time, the left arm is bent, the right arm is propped up, and the buttocks are supported to the lower right. After a short pause, both sides can do the same action in the opposite direction for 6 times.

6. Climb your feet with both hands: stand naturally, your arms will meet on your chest, your body will slowly lean forward, and your hands will touch your feet. After a short pause, the body will slowly straighten up.

7. Glare with clenched fists: stand with clenched fists, hit the left fist forward, turn the head to the left conveniently, and pull the right fist back at the same time, showing the reaction to the left fist. Then take the left fist to the right fist and repeat it six times.

8. Stand naturally, legs together, legs straight, arms drooping naturally, fingers together. Then raise your hands horizontally and raise your heels. After a short pause, the heels fall at the same time, repeating 6 times.

Function and efficacy of eight-step exercise

Baduanjin is a very old Chinese medicine health gymnastics, also known as Baduanjin. It consists of eight basic movements, mainly including regulating breath, expanding chest, transporting liver, twisting waist, donating kidney, lunging, contracting anus and nourishing heart. Its functions and effects are as follows:

1. Promote blood circulation: Baduanjin can strengthen cardiopulmonary function and blood circulation system and promote blood circulation, thus preventing and improving various cardiovascular diseases.

2. Enhance physical fitness: Baduanjin can regulate human blood circulation, thus promoting human metabolism, enhancing immunity and improving health.

3. Improve breathing: Breathing regulation in Ba Duan Jin teaches deep breathing and slow exhalation, which can improve the oxygen absorption and CO2 emission of human body, thus improving the respiratory function of human body.

4. Practice body flexibility: Many movements of Ba Duan Jin involve deep stretching and stretching, which can stretch human joints and muscles and help improve the flexibility of the body.

5. Relieve stress: Many movements of Ba Duanjin are helpful to relieve body and mind, and can help people relieve stress and relax.

6. Prevention of cervical and lumbar spondylosis: The twisting in Ba Duan Jin and the bending and stretching of the upper body can alleviate the stiffness and pain of the cervical and lumbar vertebrae and prevent the occurrence of cervical and lumbar spondylosis.

7. Improve gastrointestinal function: pushing abdomen and rubbing hands in Ba Duan Jin can stimulate gastrointestinal peristalsis and metabolism, and prevent and treat abdominal diseases.

8. Help sleep: Baduanjin helps to regulate the body's biological clock, improve the quality of sleep and reduce the occurrence of insomnia.