Here is a detailed description of the oldest recorded standing Baduanjin (立式八段锦), based on the Ming-Qing dynasty versions (particularly from Neigong Tushuo, 1858) and its martial-influenced predecessors:
1. 双手托天理三焦 (Shuāng shǒu tuō tiān lǐ sān jiāo)
“Two Hands Hold Up the Heavens to Regulate the Triple Burner”
- Movement: Stand with feet shoulder-width apart, palms facing up at the lower abdomen. Inhale while raising hands overhead, palms turning upward as if lifting the sky. Stretch the spine, then exhale while lowering arms.
- Purpose: Stretches the Sanjiao (Triple Burner meridian), improves Qi circulation, and relieves tension in the shoulders/back.
2. 左右开弓似射雕 (Zuǒ yòu kāi gōng sì shè diāo)
“Drawing the Bow Left and Right as if Shooting a Hawk”
- Movement: Assume a low horse stance. Extend one arm straight (as if holding a bow) while the other pulls back (like drawing the string). Turn the head to gaze along the “arrow.” Alternate sides.
- Purpose: Strengthens the lungs/large intestine meridians, opens the chest, and builds leg endurance (martial roots).
3. 调理脾胃须单举 (Tiáo lǐ pí wèi xū dān jǔ)
“Separate Heaven and Earth to Harmonize Spleen & Stomach”
- Movement: Raise one palm overhead (facing up) while pressing the other down (facing earth). Alternate sides, creating a stretch along the torso.
- Purpose: Balances spleen/stomach Qi, aids digestion, and stretches the Liver/Gallbladder meridians.
4. 五劳七伤向后瞧 (Wǔ láo qī shāng xiàng hòu qiáo)
“Looking Back to Eliminate Five Strains and Seven Injuries”
- Movement: Feet shoulder-width apart, twist the torso and head to look backward (keeping hips stable). Return to center and repeat on the other side.
- Purpose: Relieves “Five Lao” (organ fatigue) and “Seven Shang” (emotional stresses) by stimulating the Governing Vessel (Du Mai) and spine.
5. 摇头摆尾去心火 (Yáo tóu bǎi wěi qù xīn huǒ)
“Sway the Head and Shake the Tail to Remove Heart Fire”
- Movement: Deep horse stance, circle the torso forward/down, then swing hips side-to-side while the head “nods” in opposition.
- Purpose: Clears excess heart heat (anxiety, insomnia) and strengthens the kidneys (Yin-Yang balance).
6. 两手攀足固肾腰 (Liǎng shǒu pān zú gù shèn yāo)
“Two Hands Climb the Feet to Strengthen the Kidneys and Waist”
- Movement: Bend forward from the waist (keep legs straight), reaching toward toes, then slowly roll up to standing.
- Purpose: Stretches the bladder/kidney meridians, nourishes lumbar region, and improves flexibility.
7. 攒拳怒目增气力 (Cuán quán nù mù zēng qì lì)
“Clench Fists and Glare Fiercely to Increase Qi and Power”
- Movement: Horse stance, punch forward alternately with fists while “glaring” (wide eyes). Exhale sharply with each punch.
- Purpose: Builds Liver Qi (anger regulation), strengthens tendons (Yijin Jing influence), and boosts vitality.
8. 背后七颠百病消 (Bèi hòu qī diān bǎi bìng xiāo)
“Seven Bounces on the Toes to Cure All Illnesses”
- Movement: Stand straight, lift heels, then drop them abruptly to “shake” the body (7x).
- Purpose: Vibrates the meridians, settles Qi, and improves balance.
Key Notes on the Oldest Standing Form:
- Martial Roots: Moves like #2 and #7 show Shaolin/kung fu influences (horse stance, punching).
- Breath: Inhalation during expansion (e.g., lifting arms), exhalation on exertion (e.g., punching).
- Daoist Legacy: Retains meridian regulation from seated Baduanjin but adds dynamic strength.
Source: Deepseek
Dreamquest 
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