八段錦（Baduanjin）是一種流傳千年的傳統養生氣功，透過 八個簡單的動作，達到舒筋活絡、強身健體、調和氣血的效果。這套功法對於 筋骨、肌肉疼痛 及 經絡運行 影響深遠，能夠有效緩解僵硬、促進血液循環、改善氣血運行，特別適合長時間久坐、腰酸背痛或疲勞的人群。
Baduanjin (Eight Pieces of Brocade) is a traditional Chinese Qigong exercise that consists of eight simple yet powerful movements. It helps stretch muscles, strengthen bones, relieve pain, and regulate meridian energy flow. This practice is particularly beneficial for muscle stiffness, joint pain, poor blood circulation, and overall energy balance.
預備式：自然站立，兩腳平行分開，兩臂自然下垂，眼看前方。
動作：兩臂慢慢向上高舉過頭，指尖相對，手指交叉，翻掌，掌心向上，盡力上眼看手背，吸氣，維持這種姿勢片刻；呼氣，兩臂慢慢放下，還原到預備姿勢。
作用：雙手托天使三焦通達，氣與水液灌注周身，上傳肺，中和脾胃。故能除胸悶、腹脹、水濕之氣，增進食慾等。改善五十肩, 肩背疼痛 。
Preparation : Standing naturally with feet shoulder-width apart, the hands hanging by both sides. Be calm, focused and let the body relax.
1. Standing naturally with arms bent at the elbows, let the palms face upwards and the fingertips touch each other.
2. Inhale, raise both hands slowly above the head with the palms facing upward, the eyes should follow the hands over the head.
3. Stretch up and hold the posture for a few seconds.
4. Exhale, slowly bringing the arms down.
5. Repeat step 2 to step 4.
This benefits the triple burner which is the passage for water, nutrients and fluid throughout the body. Helps with shoulder and back pain, and frozen shoulder.
預備式：移左腿, 雙腿分開成馬步，兩手半握拳，交叉胸前, 吸氣。
動作：挺直上身，向左側轉身；伸直左臂，拳眼向上，食拇指向上翹起，雙目直視食指，右手半握在胸部如拉弓，緩拉至右胸前，呼氣。還原成預備式，如此左右輪替。
作用：使胸部擴張，宣降肺氣，活動雙臂。
1. Inhale, move the left leg to left side , bend the knees, crossover half-clenched fists in front of the chest.
2. Exhale, draw the hands up and pull as if drawing a bow to the right side.
3. Repeat on the other side from step1, 2.
Benefits the lungs by expanding the chest and exercising the muscles of the upper body.
預備式：自然站立，兩臂平放胸前，兩掌心向上，指尖相對。
動作：翻掌，左手上舉成單臂托天狀 ( 指尖向右 ) ，右手下按於右胯旁 ( 掌心向上，指尖向前 ) 。左右姿勢互換，反覆進行。上托下按時吸氣，左右換式時呼氣。
作用：有升有降，利於脾胃升降，以消食去積。
1. Standing naturally with arms bent at the elbows, let the palms face upwards and the fingertips touch each other.
2. Inhale, raise the left hand up with the palm facing upward; the right hand moves downward with the palm facing down.
3. Exhale, move the left hand down, right hand up as step 1.
4. Repeat right hand from step 2, 3.
Benefit : Regulates the ascending of spleen-qi and the descending of stomach-qi, thus promoting the digestive functions. Helps frozen shoulder.
預備式：自然站立， 雙掌交叉於腹前 ，掌心向内 。
動作：雙掌分開在腰側，掌心向上向後旋，小指朝上，頭慢慢向左轉，眼看小指，吸氣； 還原成預備式，同時呼氣。如此左右輪替。
作用：使精血充盛，神氣寧；五臟六腑精足，勞損則消。
1. Standing naturally with both hands crossover in front of the abdomen and palms facing inward.
2. Inhale, hands apart at both sides of thigh, palms up and backward.
3. The head slowly turned to the left, look at little finger.
4. Exhale, repeat step1.
5. Repeat the procedures on the right side from step 2.
Benefits for those with consumptive disease and injuries by enriching the essence and blood, reduce neck, shoulder , back pain, strengthen arms, wrists and fingers.
5. 搖頭擺尾去心火
Rotate the Head and Sway the Buttocks to Expel the Heart Fire
預備式：馬步，挺直上身，雙手自然安放大腿上 ( 虎口對腹 ) 。
動作：
1. 吸氣，身向右俯屈，緩緩向左前方，左上方移動，直到身體中正。同時 臀部相應右擺 。
2. 呼氣，從中正，身向左俯屈，緩緩向右前方，右上方移動，直到身體中正。
3. 重復動作1，2。
作用：搖頭使心火下降，擺尾使腎水上濟，故可去心火。
1. Taking a horse step, raise hands up, and then drop palms down slowly until they are resting on thighs.
2. Inhale, Look down and lean the upper body. Lower down to the right, move forward from right to left and then up to the middle. Swing forward the head from right to left, then to the middle, At the same time, swing the buttocks from left to right and then back to the middle.
3. Exhale, Look down and lean the upper body. Lower down to the left, move forward from left to right and then up to the middle. Swing forward the head from left to right, then to the middle, At the same time, swing the buttocks from right to left and then back to the middle.
4. Repeat step 2 , 3.
Benefit : Swaying the head can send down heart-fire while swinging the buttocks can help the kidney-water ascend to meet the heart-fire, strengthen the waist and neck muscle.
預備式：直立，雙臂平屈於上腹部，掌心向上。
動作：
1. 吸氣, 直立, 两掌上舉, 穿腋下，沿背两側按摩至腰。
2. 呼氣, 彎腰继續下按臀，後腿，足, 繞到足前攀握足尖。
3. 重復動作1，2。
作用：脊柱大幅度前屈，刺激俞穴，命門，陽關，腰為腎之府，久練能固腎、壯腰膝。對腎虚腰痛等有幫助。
1.Inhale, Taking a horse step, raise hands up, and then drop palms to chest level, rotate hands and thread fingers behind your back.
2. Exhale, Bend the upper body forward while the hands are moving down from the back to the toes.
3. Repeat step 1 , 2.
Benefits: Reinforce the kidneys and strengthen the waist and the knees.
預備式：馬步，兩手握拳於腰旁，拳心向上，雙目圓瞪。
動作：
1.呼氣，目視左拳擊出，臂隨伸直，開掌，轉掌，掌心朝天，合掌握拳。
2.吸氣，收拳於腰旁。
3.重復動作1，2。
作用：可強壯胸、肩臂、腰、腿部肌肉 。
1.Inhale, taking a horse step, pull both hands in and form fists next to the waist.
2.Exhale, look at the left fist and punch, open fist, turn the palm face upward and form fist.
3. Pull left fist to the waist.
4. Repeat step 2, 3 for right side.
Benefits: Release anger and helps the Liver Qi flow smoothly. Strengthen arms wrists and fingers.
預備式：自然站立，兩手 垂於身體两侧。
動作：
1.吸氣，兩腿足跟並攏，提起，以前腳掌支撐身體，保持直立姿勢，頭用力上頂。
2.呼氣, 足跟著地，還原為立正姿勢。
3.重復動作1，2。
作用：放松身体做颠足运动，五脏六腑在胸腹腔中有规律震动，增進血液循環，改善三焦運行 。有助身體平衡，改善足底筋膜炎。
1.Inhale, raise the heel.
2.Exhale, land with a gentle rocking motion.
The gentle shaking vibrations of this section are meant to smooth and settle the Qi flow after doing the previous seven sections. Good for body balancing, and helps with Plantar fasciitis.