Ba Gua Zhang is translated as Eight Trigram Palm. The most recent of the three internal or Nei Jia styles, the other two being Xing Yi and Taiji. Through practice, all three generate Qi for health and combat purposes if that is what the practitioner desires. Movements in this set are intended to be smooth and coordinated, employing the entire body even though this is a stationary set. Bagua typically uses coiling and uncoiling movements and this beginner set is important especially for those new to Bagua to learn how to incorporate these movements into their practice.

This set is typical of Bagua style Qigong in that it aids in loosening up the joints and allows the internal organs to move within their sphere of motion inside the body. As the body moves, organs are massaged and manipulated, thus strengthening each organ's Qi. This set of exercises allows the practitioner to develop structural alignments and connections, Qi awareness and increased flexibility. Most of the exercises in this set are performed at a slow, continuous, fluid pace. Combining the movements with full abdominal breathing and mental intention serves to gradually increase a full, smooth and balanced flow of Qi through the body.

1. Straight, Circle and Heaven Palm Change. The straight and circle palm change are warm-ups to help “wake-up” the body and loosen the spine. The heaven palm change works to increase flexibility of the spine and neck and aids the function of the lungs because the rib cage and chest expand during execution of this movement.
2. Sliding the Window Shutter to Look at the Moon. Combined with shaking palm to form a two-part exercise. Mental focus is on tan tien breathing and the movement of energy from the tan tien to the palms. However, do not extend your imagination beyond the center of the palms. Perform deep abdominal breathing while at the same time keeping it smooth, fluid and full. This exercise helps loosen the hips and shoulders and to awaken the tan tien.
3. Double Palm Change. This is designed to help move the Qi from the tan tien out to the palms by rippling the spine. Meridians that run along the spine and front of the body are major Qi pathways. This exercise aids the function of the kidneys and liver.  These organs are massaged by the wave like motions of the body. This insures that fluids stored and transported by these organs does not become stagnant.
4. Unicorn Turns Its Body. Designed to stretch and loosen the hips, spine and neck joints. Twisting motion of the body allows movement in the areas of the liver and spleen.
5. Serving Tea Cups. Another exercise to loosen the spine, neck, hips, shoulders, wrists and elbows. Also serves to gently move the liver, spleen, heart and lungs. Attention remains on the palm and helps build an awareness of spiraling energy in the body. This movement will encourage energy flow through the joints.
6. Serving Tea Cups with Throwing Palm. Performed as the previous exercise except a throwing palm is added. The throwing palm is the only technique of this set that is performed with speed. The whipping of the body as the palm is thrown down between the legs helps bring Qi and blood into the hands. The shoulder, arm and hand must remain relaxed during the throw and utilize the body’s spiraling motion about its axis.
7. Yin and Yang Opposing Palms. This exercise is for opening up the rib cage and stretching the intercostal (muscles between the ribs) muscles. It also works to loosen the mid-back and bows the spine from side to side. This exercise and the next are performed differently that the preceding six. At the end of the motion of these two exercises. As you are exhaling and about to complete the last small movement, forcefully expel the last bit of air through the nose. The force behind the exhales should come from the lower abdomen expanding in a quick, crisp pulse.
8. Scooping Moon From the Sea Bottom. Designed to manipulate the lungs, kidneys and work the spine in a forward bowing direction. A quick expulsion of air should be performed at the end of the exercise as described above.

The tan tien is an area located approximately three inches below the navel and two and one-half inches inward (depending on the person). When applying deep abdominal breathing, imagine the air going directly into the tan tien.