Top 10 Traditional Chinese Health-Preserving Qigong

1. Baduanjin (Eight-Section Brocade)

Core Effects: A millennium-old “longevity exercise” (available in standing/seated styles). Uses 8 simple movements (e.g., “Hands Held High to Regulate the Triple Burner”) coordinated with breathing to gently balance internal organs, unblock meridians, and relieve fatigue.
Suitable For: All age groups, especially absolute beginners (zero threshold).

2. Tai Chi (Health-Preserving Version)

Core Effects: Centered on “uprightness, smoothness, and flexibility”; integrates Yin-Yang philosophy. Movements are slow and continuous. Focuses on cultivating both body and mind (not combat). Simplified versions (24-style, 48-style) improve cardiopulmonary function and emotional stability.
Suitable For: People seeking mental calmness, middle-aged and elderly individuals.

3. Wuqinxi (Five-Animal Frolics)

Core Effects: A bionic exercise mimicking movements of 5 animals (tiger, deer, bear, ape, bird), each targeting a specific organ (liver, kidney, spleen, heart, lung). Dynamic, fun, and stretches the body to activate joints and boost coordination.
Suitable For: Those who prefer interesting, non-monotonous exercises.

4. Yijinjing (Muscle-Tendon Changing Classic)

Core Effects: Focuses on “stretching muscles and tendons” through slow stretching/twisting movements (e.g., “Weituo Presenting the Pestle”, “Nine Ghosts Pulling the Saber”). Improves muscle flexibility, unblocks meridians, and strengthens posture/strength (slightly more intense than Baduanjin).
Suitable For: People wanting to enhance posture and mild muscle strength.

5. Liuzijue (Six-Character Formula)

Core Effects: Relies on 6 syllable chants (“Xu”, “He”, “Hu”, “Si”, “Chui”, “Xi”) paired with simple body movements. Uses breathing to directly nourish internal organs; minimal physical strain.
Suitable For: Sedentary people, the elderly, and those with weak qi (vital energy) and blood.

6. Mawangdui Daoyinshu (Mawangdui Daoyin Technique)

Core Effects: Developed from the Western Han Dynasty’s Daoyin Tu (Guide to Exercises); includes 17 ancient, gentle movements (e.g., “Duck Bath”, “Abdominal Pull”). Focuses on joint mobility and core strength; shapes the body (slims waist/arms) and strengthens muscles/bones.
Suitable For: People focusing on body shaping and joint health.

7. Tai Chi Health Staff

Core Effects: A Tai Chi-derived exercise using a lightweight wooden staff. Movements revolve around the shoulders, neck, and lower back—slow and smooth, promoting local blood circulation and adding fun to practice.
Suitable For: Those with shoulder/neck discomfort, people who enjoy equipment-aided exercises.

8. Meridian Patting Exercise

Core Effects: Based on TCM meridian theory. Uses palms/hollow fists to gently pat key meridians (e.g., Lung Meridian on inner arm, Liver/Gallbladder Meridians on outer leg). Simple to perform anytime, anywhere; directly boosts qi and blood circulation.
Suitable For: Office workers, people who practice on the go.

9. Seated Baduanjin

Core Effects: A modified version of standing Baduanjin; performed entirely seated. Uses hand, head, and upper-body movements to regulate internal organs—no need to stand up.
Suitable For: Office workers (during breaks), post-operation rehab patients, and those with limited mobility.

10. Shaolin Baduanjin

Core Effects: A branch of traditional Baduanjin integrated with mild strength elements from Shaolin martial arts. Movements are soft but with slight force; balances “qi cultivation” and “strength training”.
Suitable For: Practitioners with basic qigong experience, those seeking slightly more intensity.