The eight movements of Baduanjin are named in the following order: climbing feet with both hands, lunging to support the sky, hanging the golden hook upside down, sweeping the horse, opening the bow left and right, lunging back, shaking your head and wagging your tail, and holding your knees with both hands.

First, climb your feet with both hands.

This action is to stand, raise your hand and take a deep breath at the same time, then bend forward, straighten your arms and grab your toes, keep breathing, and insist on increasing time.

Second, run to heaven.

Stand with your feet shoulder width apart, with your right knee bent to the ground, your left leg extended backward, your arms raised to the level of your head, your upper arm aligned with your ears, and your palms inward. After a certain period of time, change sides to practice.

Third, hang the gold hook upside down.

With the help of trees, walls and other auxiliary objects, this action can stand under the auxiliary object first, and then back against the auxiliary object, with feet perpendicular to the ground at 90 degrees, arms hanging naturally beside you, and the center of gravity supported by the back.

Fourth, flattery

In this action, raise your hands above your head, bend your body to the right and swing your right hand horizontally perpendicular to the floor. Repeat bilateral exercises to stretch shoulders and hips.

Five, left and right before the bow.

Your feet are shoulder width apart, your front legs are straight as an arrow, your rear legs rotate slightly outward, your arms are forcibly split from the side, and your palms are outward. Practice this action left and right in turn.

Sixth, take a step back.

Stand with your feet together, straighten your arms back, stretch your whole back and arms as far as possible, take a big step forward with your left foot, and exhale and squat, with your thighs bent 90 degrees and your arms straight forward.

Shake your head and tail.

Stand with your feet together, with your left hand straight up to the top of your head and your right hand straight down corresponding to your left hand. Look at the fingertip of your left hand, then turn your head slowly, let your eyes follow you and turn your body gently.

Eight, put your arms on your knees.

Keep your feet shoulder-width apart, bend your knees forward after taking a deep breath, then hold your knees with your hands, keep balance, and insist on increasing time gradually.

Nine, step on seven stars

Stand with your feet together, with your left foot striding in front of your right foot, and your hind foot lying flat on the ground with the bottom slightly outward. Turn the upper body 45 degrees to the left, bend your arms and hold the ball after crouching, extend your palms up and forward to your chest, then continue to rotate the upper body to the right, continue to rotate slowly to restore the integrity of the upper body, and repeat the flip five times from left to right.

Ten, tea in the back.

This movement is one of the important methods of waist flexibility training. Sit on the ground first, bend your right leg in front of your body, and stretch your other leg backwards to land. Then grab the left and right toes with both hands alternately, swing alternately to make the body rotate around the central axis, and finally touch the ground backwards and turn back as far as possible.

The above is the sequence and detailed description of the eight movements of Ba Duan Jin. Practicing Baduanjin can improve human blood circulation, enhance muscle strength and improve flexibility. At the same time, pay attention to correct breathing and posture to avoid injury.