Shibashi qigong: the 18 movements of Taiji Qigong, step by step
Shibashi qigong is a flowing set of 18 movements, also called Taiji Qigong, done in a fixed order at the pace of your breath. One round takes about 20 to 25 minutes.[1] All 18 are written out below.
Updated: November 2026
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What are the 18 Shibashi movements, in order?
| # | Common name |
|---|---|
| 1 | Commencing Form |
| 2 | Broadening the Chest |
| 3 | Dancing with Rainbows |
| 4 | Separating the Clouds |
| 5 | Rolling the Arms |
| 6 | Rowing a Boat |
| 7 | Holding a Ball |
| 8 | Gazing at the Moon |
| 9 | Pushing Palms |
| 10 | Cloud Hands |
| 11 | Scooping the Sea |
| 12 | Pushing the Waves |
| 13 | Flying Dove |
| 14 | Punching |
| 15 | Flying Wild Goose |
| 16 | Spinning Wheels |
| 17 | Bouncing a Ball |
| 18 | Pressing the Palms |
The order and directions follow an English manual, checked against a posted copy of Lin Housheng's text.[2] Where they differ, we mostly follow Lin: 12 and 13 run 6 times (manual: 12), hands cross at the knee in 11 (manual: at the foot), 16 starts upright (manual: bent over), 17 has no bounce, and punches start left (manual: right).[3] In 15 we keep the manual's soft knees, because Lin asks for a deep squat.
How do you do Shibashi step by step?
Start with feet shoulder-width apart, knees soft, arms at your sides. Horse stance here means feet shoulder-width or slightly wider, knees more bent but never past the toes.[3] If you feel unsteady, read the easier versions further down first.
1Raise and lower the arms
Inhale: float arms forward to shoulder height, palms down.
Exhale: bend knees and lower arms.
6 times
2Open the arms wide
Inhale: raise arms to shoulder height and open them sideways.
Exhale: close to shoulder width, bend knees and lower arms.
6 times
3Sway, one arm overhead
Raise both arms overhead.
Inhale: shift right, lower the left arm sideways, palm up, keep the right overhead and look left.
Exhale: switch sides.
6 times per side
4Cross wrists, circle arms
Bend knees and cross wrists low in front, palms up.
Inhale: rise and lift hands overhead.
Exhale: part hands and circle arms down.
6 times
5Turn, roll the arms back
In horse stance, hold both arms forward, palms up.
Inhale: turn right and circle the right arm down, back and up to the ear.
Exhale: face front, push it forward as the left draws back, then switch.
3 per side
6Row both arms
Inhale: rise and circle arms back and up overhead.
Exhale: bend knees and sweep arms down in front, past the thighs.
6 times
7Lift a palm across
Inhale: turn left, lift the right palm across the body to shoulder height, put your weight on the left foot and raise heels slightly.
Exhale: lower heels and arm, face front, then switch.
3 per side
8Turn, look at the raised hand
Inhale: turn left, reach the left arm up and back, right palm near the armpit, look at the left hand, heels down.
Exhale: face front, lower arms, then switch.
3 per side
9Turn, push one palm
Hold the left hand at the waist, the right at the shoulder.
Exhale: turn left, move your weight left and push the right palm forward.
Inhale: face front and draw it to the right waist, then switch.
3 per side
10Pass the hands sideways
In horse stance, hold the left hand at throat height, the right at waist height, palms in.
Inhale: turn left and swap heights.
Exhale: turn right and swap again.
6 times per side
11Scoop down, lift up
Step the left foot half a step forward, bend over it and cross hands in front of the left knee, palms up.
Inhale: shift back, rise and lift hands overhead.
Exhale: part hands and bend forward again.
6 times
12Rock, push both palms
Left foot forward, hands at the chest.
Exhale: shift forward, lift the right heel, push palms out.
Inhale: shift back, lift the left toes, pull hands in.
6 times
13Rock, open the arms
Arms forward, palms facing.
Inhale: shift back, lift the left toes, open arms wide.
Exhale: shift forward, lift the right heel, close arms.
6 times
14Punch in horse stance
Bring the left foot back, bend your knees, fists at the waist, palms up.
Exhale: punch the left fist ahead, turning it palm down.
Inhale: pull it back, then punch right.
3 per side
15Rise on toes, arms out
Inhale: lift heels slightly and float arms out to head height, palms down.
Exhale: lower heels and arms, knees slightly bent.
6 times
16Circle arms and torso
Stand upright, hands in front of the lower belly.
Inhale: turn left and sweep straight arms up that side and overhead.
Exhale: sweep them down the right side, bending forward only as far as is comfortable (3 circles, then 3 the other way).
17Lift hand and opposite knee
Inhale: put your weight on the right foot, raise the right hand and left knee, then set the foot down softly.
Exhale: do the other side.
6 times per side
18Raise palms, press down
Inhale: lift palms, facing up, to face height.
Exhale: turn them down, press to the waist, bend knees (6 times). End standing still, hands on the lower belly.
Who created Shibashi?
Lin Housheng (林厚省, also written Lin Hou Sheng), a qigong researcher in Shanghai, created this first set in 1979.[4] [5] Shibashi (十八式) means "eighteen forms."[4] A second set followed in 1988.[6]
How can you adapt it?
Options without a source are our adaptations and sit outside the published form.
- Less range: Do fewer repeats or smaller versions.[6] Skip the heel lifts in 7 and 15, and bend only to knee height in 11 and 16.
- Balance: In 17, keep the toes of the lifted foot on the floor and one hand on a chair back.
- Bones: In people with osteoporosis, bending forward and twisting at the waist can raise the risk of broken bones in the spine, Mayo Clinic says.[7] Skip 11 and 16 and ask your doctor first.
- Seated: An NHS handout shows the whole set seated as well.[8] On a firm chair, do the arm parts of 1 to 10, 14 and 18, a short selection we made. See qigong for seniors.
How do you start in the first weeks?
Learn the first 3 movements, then add 3 at a time.[2] New to this? Read qigong for beginners and is qigong safe.
Is there a free Shibashi video?
Yes: Tai Chi Qigong Shibashi, part 1 (15 minutes) and part 2 (14 minutes), the videos that go with the manual. For effects, see qigong benefits.
What next?
- Follow along: Tai Chi Qigong Shibashi, part 1, the video that goes with the manual.
- Shorter set: the Eight Brocades, eight movements in a set order.
- What studies report: qigong benefits.
Sources
- Total Tai Chi, Shibashi Qigong: All 18 Movements with Chinese Names
- Wing Cheung, Tai Chi Qigong Shibashi Set One Instruction Manual (PDF). The manual also promotes a supplement, which we do not recommend.
- Lin Housheng, 太极气功十八式, “Taiji Qigong in 18 Forms” (in Chinese), text reposted on Sina Blog
- Applied Tai Chi & Qi Gong, Shibashi 18 Movement Qi Gong
- John Voigt, Taiji Qigong: Shibashi and Lin Housheng (Qi Journal)
- Mike Garofalo, Tai Chi Qigong Shibashi: Bibliography, Links, Videos
- Mayo Clinic, Exercising with osteoporosis: Stay active the safe way
- NHS Torbay and South Devon, Tai Chi for beginners: a basic introduction to the forms (PDF)