Your first qigong practice
Learn qigong
at home, step by step.
Learn Baduanjin (Eight Pieces of Brocade) or Jingang Gong through illustrated steps, then practise with spoken cues.
- No experienceStart from the beginning
- No equipmentWear clothes you can move in
- Room to moveSpace to lift your arms and turn
- 20–30 minFor a full routine
Current app interface in Chinese. Sample data.
How it works
Learn the movements. Put them together.
You do not need to remember everything at once. Learn a little today, pick up tomorrow, then practise with spoken cues.
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Learn one movement
Each movement has illustrated steps and spoken explanations. Go back whenever you need another look.
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Practise the full routine
Once you know the movements, follow the cues from start to finish. A routine takes 20–30 minutes. Turn off explanations when you no longer need them.
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Keep coming back
A day of practice adds one practice day. Miss a few days and your count stays where you left it.
Choose your first routine
Two routines. Start with one.
Choose Baduanjin for gentle stretching, or Jingang Gong for movements with more deliberate effort. Neither requires previous practice.
A good place to start
Baduanjin
Eight movements · Gentle stretching
Recorded as early as the Song dynasty, Baduanjin combines eight gentle movements with steady breathing and attention. Its name, Eight Pieces of Brocade, evokes the smoothness of woven silk.
- What it feels like
- Gentle stretches, simple footworkSlow movements combine stretching with controlled effort. You need enough space to extend your arms and legs, with little footwork to learn.
- Learning the routine
- An accessible starting pointEight movements in a fixed order are simpler to learn than a tai chi form. Learn the sequence first, then explore how movement and breathing fit together.
Jingang Gong
Daoist practice · Deliberate effort
Taught by the Daoist teacher Zhang Zhishun, this eight-part practice uses stretching and deliberate effort. Traditional accounts describe it as cultivating yang qi, a term associated with warmth and vitality.
- What it feels like
- Firmness and releaseThe movements combine stretching with carefully directed effort. Some practitioners describe warmth or tingling as qi sensations; those sensations are not a goal or a measure of progress.
- Learning the routine
- More detail, taught in small stepsHand shapes, movement paths and effort need more attention than in Baduanjin. Each part is broken into smaller steps.
Tai chi courses are in preparation. For now, read our tai chi beginner guide or explore eight common beginner questions.
Look closely at each step
One movement,
three clear steps.
Try three steps from the first part of Jingang Gong. Select a step to see the arm position and palm direction.
From the preparation position, keep your feet shoulder-width apart. Bring your fingers together and straighten both arms downwards.
- Illustrated explanationsAn image, a short explanation and spoken guidance for each step.
- Practise with spoken cuesOnce you know the movements, follow the cues through the full routine.
- Adjust your audioSet the volume of explanations, music and background sounds separately.
100 practice days
Make time for 100 practice days.
Each day you practise adds to your count. Days do not have to be consecutive, and taking a break never resets your progress.
Baduanjin · 100 practice days
Day 37
37 / 100 practice days
- LearnedComplete every lesson
- FlowFollow the full routine 7 times
- 100 daysReach 100 practice days
Sample data. Each routine has its own count, based only on practice within that routine.
Compare the practices
Qigong, tai chi, yoga or meditation:
what is different?
Choose according to what you want to practise and the space you have at home.
| Feature | Baduanjin | Jingang Gong | Tai chi | Yoga | Meditation |
|---|---|---|---|---|---|
| Practice | Gentle stretches with breathing | Firmness and release | Connected movements, stepping and weight shifts | Postures and breathing; varies by class | Paying attention to breath and body |
| Position | Standing | Standing | Standing, stepping and turning | Standing, sitting, kneeling and lying down | Usually seated |
| Learning | Eight movements in a fixed order | Each part broken into small steps | More movements; footwork comes first | Depends on the class | Little movement; attention takes practice |
| Space | Space to lift your arms and turn | Space to lift your arms and turn | Extra room for steps | A mat | A chair or cushion |
| At First Chi | Launch course | Launch course | Course in preparation | Articles only | Articles only |
Start where you are
What brings you here?
Read the sources
We check movements against books and published teaching materials. Research summaries name the participants and limitations, without promising health outcomes.
- Chinese Health Qigong Association
- General Administration of Sport of China
- NCCIH, part of the US National Institutes of Health
- Cochrane systematic reviews
Can I learn at home without a teacher?
You can learn the basic sequence at home. Baduanjin and Jingang Gong each have eight parts, practised standing in one place. The app breaks movements into small steps. Stick with one version so the instructions stay consistent.
Should I start with Baduanjin or Jingang Gong?
Start with Baduanjin for gentler movements, or Jingang Gong if you prefer more deliberate physical effort. Get familiar with one routine before adding another.
How long should I practise each day?
While learning, one part a day is enough to work on. Our full guided routines take about 30 minutes for Baduanjin and 20 minutes for Jingang Gong. A short, regular practice is easier to keep than an occasional long session.
Do I need to believe in qi?
No. You can focus on movement, breathing and releasing unnecessary tension. Some people notice warmth or tingling in their palms. You do not need to feel anything special or try to create those sensations.
What if I am older or have knee problems?
These routines use slow movements without running or jumping, but a standing routine will not suit everyone. In the movement instructions, bent knees follow the direction of the toes. The website cannot assess an injury or choose suitable exercise for you.
Do I need to keep a daily streak?
No. The app counts the days you actually practise each routine. A break does not reset the count. Return when you are ready.
Which lessons can I explore first?
Each routine begins with an introduction, preparation and the first three movements. Learn them gradually, about one part a day, before moving on to later lessons and the full guided routine.
When can I download the app?
The app is not yet available to download. iOS and Android releases are planned. Meanwhile, you can read the illustrated guides and articles here.
Start with your first movement.
Begin with the preparation, then learn one part at a time.
Learn the steps. Follow the cues. Keep a record.
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