The 800-Year-Old Practice That May Lower Blood Pressure
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New Dog, Old Tricks: You’ve probably heard of tai chi, but what about Baduanjin? Both are Chinese mind-body practices using a series of movements with integrated breathing, and both have been shown to be beneficial for sleep and mental health. Tai chi has more of a martial-arts focus meant to improve coordination and balance, and requires memorizing a sequence of motions. Baduanjin is more beginner-friendly and centered on moving the flow of energy (qigong), improving circulation, and stretching tight muscles.
How to Do It: There are eight movements in Baduanjin, each one meant to stimulate the body’s 12 energy pathways (meridians). Two Hands Supporting the Sky reaches arms overhead. Drawing Bows Left and Right simulates shooting an arrow. Next are Single Hand Pushing Up (also called Reaching for a Lightbulb) and Turning Head to Look Left and Right. Next are two forward folds: Pointing Tailbone Left and Right and Both Hands Reaching the Ground. Last are Lifting Fists and Bouncing on the Toes.
The Benefits: Researchers have found the 800-year-old practice is as effective as a brisk walk for lowering blood pressure. The slow, calming practice is free and can be done virtually anywhere by anyone — without needing a gym membership or pricey equipment.
