Ba Duan Jin Exercise Set 7
Clenching fists and glaring to increase physical strength



The Ba Duan Jin exercise set 7 develops the flow of Chi from your feet through your entire body and extends it through your hands and eyes. It excites your cerebral cortex and related nerves, and speeds the circulation of blood and oxygen in your cardiovascular system.



This is not a punching exercise - it is designed to strengthen the flow of your internal power: it must be done slowly and calmly with great concentration. Each movement begins gently and the full power comes in only at the end of each extension.

CAUTION Do not practise this Ba Duan Jin exercise when pregnant.

The Techniques of
Ba Duan Jing Exercise Set 7

Standing in the Wu Chi position, slightly bend your knees.


Ba Duan Jin


1. Fold your thumbs inside your fists (see above) and hold them beside your hips, palms facing upward. Breathe in.

You may find it uncomfortable to hold your thumb inside your fist at first, but as you persevere it will become easier.



2. As you breathe out, extend your left arm slowly forward at chest height, turning your fist over to finish palm down. At the same time, pull your right elbow back beside you. Look straight ahead and hold the position for one second.

Repeat the exercise eight times, alternately extending your lift and right arms.







Advanced Level of
Ba Duan Jin Exercise Set 7

Practise this level after a year or two of performing the basic Ba Duan Jin exercise set 7.

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Start facing straight ahead, with your feet flat on the floor and your toes pointing forward. Then twist about 45 degrees to the left, without moving your feet.

Begin to extend your arms as in the basic exercise. Your fists will still move straight out from your shoulders, but will be directed naturally toward the left.

As you extend your arms, it is very important at the advanced level to do the following four things at the same time.

First, breathe out fully through your nose.

Second, squeeze the fingers of both fists around the thumbs - so that your thumbs are pressed tightly toward your palms.

Third, clench your teeth tightly.

Fourth, open your eyes as wide as you can and glare intently straight ahead.

The combination of these four movements greatly strengthens the power of this exercise.



Return from Ba Duan Jin Exercise Set 7 to Qi Gong Main Page
Ba Duan Jin Set 1

Ba Duan Jin Set 2

Ba Duan Jin Set 3

Ba Duan Jin Set 4

Ba Duan Jin Set 5

Ba Duan Jin Set 6

Ba Duan Jin Set 7

Ba Duan Jin Set 8