18 Tai Chi Qigong (Shibashi): Flow for Calm
18 Tai Chi Qigong, often called Shibashi, is one of the most loved flowing forms in the Tai Chi and Qi Gong world. It uses 18 gentle movements drawn from Yang-style Tai Chi and classic Qi Gong. The aim is not to “perform” but to relax, breathe, and let your body move like water.
In this guide, you’ll learn what Shibashi is, when to use it, how to try a 10-minute version, and how to build a simple four-week plan you can actually keep up with.
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What is 18 Tai Chi Qigong (Shibashi)?
Shibashi literally means “eighteen postures”. It is a sequence of 18 flowing movements done slowly, with relaxed breathing and soft focus on the body. You shift your weight gently from side to side, circle the arms, open the chest, and spiral through the spine in a smooth, wave-like rhythm.
Unlike some long Tai Chi forms, Shibashi is easy to remember once you have been through it a few times. Many community classes and rehab programmes use it because it is gentle, repetitive, and adaptable for different ages and fitness levels.(Herald Open Access)
Shibashi sits in the sweet spot between standing and moving practice. Your feet stay anchored, but your upper body, breath, and awareness keep flowing. It is ideal if you want calm, relaxation, and a mild workout without strain.
Safety first: is Shibashi right for you today?
Shibashi is usually kind on the body, but it is still movement. Your safety and comfort come first.
Check in with yourself before you start:
If you have heart issues, uncontrolled blood pressure, recent surgery, or a diagnosis that affects balance or bones, speak with your GP or healthcare team before beginning.
If you have had joint replacements, vertigo, or ongoing pain, plan to keep ranges small and use a chair or wall for support.
If you feel very tired, wobbly, or unwell today, choose a shorter, lighter session or rest.
A few gentle rules:
Work in a pain-free range. Mild stretch is fine. Sharp pain is not.
Do not lock the knees; keep a soft bend so weight can travel safely.
Sweep the arms within your comfortable shoulder range; never force them high.
Keep breathing soft and continuous. No breath holding or forcing long inhales.
If you feel dizzy, pressured, or unsteady, pause, sit down, and return to normal breathing.
If standing feels too much, you can do a simplified seated version. You might also like to explore balance and safety tips in Qi Gong for Blood Pressure: Calm Vessels, Steady Heart once that guide is live.
When is Shibashi the right choice?
You can think of Shibashi as your “flow for calm” set. It works especially well when:
You feel tight in the chest, shoulders, or upper back and want to gently open up.
You feel mentally cluttered or stressed and need something soft but not sleepy.
You are coming back from a break and want a friendly, repeatable form.
You want more movement than pure standing practice, but less choreography than a full Tai Chi routine.
On days when your brain is busy but your energy is not too low, Shibashi can meet you in the middle: moving enough to keep your attention, slow enough to soothe your nervous system. Research on Tai Chi and Qi Gong more widely shows benefits for balance, mood, anxiety, and general quality of life, especially when people practise gently but regularly.(PMC)
A simple 10-minute Shibashi-inspired standing flow
This is not the full 18-form sequence. It is a short taste that uses a handful of classic movements in a way that is easy to remember. You can build from here later.
1. Arrive and align (1 minute)
Stand with feet just wider than hip-width, knees soft, weight spread evenly. Let your tailbone sink slightly while the crown of your head feels gently lifted. Place your hands on your lower abdomen and take 6–8 soft breaths, letting the exhale be a little longer than the inhale.
If you prefer, sit on a firm chair with feet flat and spine tall. The same alignment applies.
2. Waving hands in the clouds (3 minutes)
Step your feet a touch wider if comfortable.
Begin to shift your weight slowly to the left and right.
As you shift, let your arms float as if they are clouds sliding across the sky. One hand glides in front of the chest while the other rests lower, then they change as you move to the other side.
Keep the shoulders soft, wrists relaxed, and eyes gently focused.
Let the breath stay natural. Imagine you are smoothing out the mind as you smooth out the movement.
Seated option: Keep the pelvis grounded in the chair and sway the upper body gently side to side. Let the arms float with the movement, keeping the weight evenly through both feet.
3. Opening the chest (3 minutes)
This mirrors the classic “Open the chest” movement found in Shibashi.
Return to centre.
As you inhale, float both arms forward and out to the sides as if you are opening a pair of curtains.
As you exhale, gently bring the arms back in, letting the hands cross lightly in front of the chest or lower ribs.
Keep the elbows soft and hands below shoulder height if shoulders are sensitive. Imagine you are opening the front of the body to fresh air, then wrapping yourself in calm on the exhale.
Seated option: Same arm pattern, with the spine tall and the feet grounded. Move within your comfortable range.
4. Rowing the boat (2 minutes)
From standing, let your arms reach forward at chest height as if holding an oar.
As you inhale, draw the hands in towards your belly.
As you exhale, extend them forward and down in a gentle arc, softening the knees a little as you do.
Keep the motion smooth and relaxed. The idea is not to “work hard” but to imagine you are gliding across a lake on a still evening.
Seated option: Keep the same arm pattern, adding a slight rock forward and back through the pelvis if comfortable.
5. Closing and storing (1 minute)
Finish by standing or sitting tall. Place your hands over your lower abdomen. Breathe in through the nose and out through the mouth or nose, whichever feels easier. Imagine the calm you have created settling into your centre.
Rub your hands together, lightly massage your face and scalp, and then rest your arms by your sides.
A seated-friendly version if standing is tricky
If standing is currently difficult, you can blend all the movements above into a fully seated flow:
Alignment: Sit tall, feet flat, hands on the lower belly to begin.
Waving clouds: Sway through the ribs and shoulders only, keeping hips anchored.
Open the chest: Float the arms open and closed at your comfortable range.
Row the boat: Use a small rowing motion with the hands, paired with gentle breath.
You still gain many benefits: mindful breathing, shoulder and spine mobility, and a calmer mind.
A gentle 4-week Shibashi plan
You do not need to learn all 18 forms at once. This plan lets you build up gradually.
Week 1: Learn the mini set (10 minutes)
Practise the 10-minute flow above three days this week.
Focus on comfort, not perfection.
Keep a short note after each session: “Tension, breath, mood before / after”.
On other days, you can rest or do a few minutes of simple breathing.
Week 2: Extend or repeat (12–15 minutes)
On two of your practice days, repeat the 10-minute flow twice, but shrink each movement slightly so you do not tire yourself.
On the third day, stick to 10 minutes and keep it very gentle.
Notice which movement feels most helpful. Maybe “waving hands” calms the mind or “opening the chest” softens stress.
Week 3: Add one or two new Shibashi moves
If you are learning the full sequence in class or through guided videos, add one or two new movements now. Slot them into your practice after “waving hands in the clouds” or before “closing and storing”.
Keep the total time around 15 minutes. If you feel fatigued, shorten the sequence rather than pushing through. Little and often wins.
Week 4: Match to your mood
By now, you will know how Shibashi lands in your body. At the start of each session, ask:
“Do I need more flow?” (Then lean into the moving parts.)
“Do I need more stillness?” (Then shorten the flow and add a minute or two of quiet standing at the end.)
Aim for 3–4 sessions this week, adjusting the blend of movement and stillness to what you actually need on the day.
If you want help deciding between static and flowing practice, you might also enjoy:
Standing vs Moving Qi Gong: When to Use Each
Troubleshooting: common Shibashi challenges
“My shoulders ache when I lift my arms.”
Lower the arm height. You can keep the hands below the shoulders or even at ribcage level. Soften the elbows and imagine the hands floating rather than lifting. If you still feel discomfort, make the movements smaller and slower, or rest more often.
“I lose track of the sequence and get frustrated.”
This is normal. Start with just two or three movements and repeat them. It is better to move through a short, familiar mini-set calmly than to push through all 18 forms while stressed.
“I feel light-headed after a few minutes.”
Pause straight away. Sit down, breathe gently, and let your body settle. Next time, use smaller weight shifts, keep your head above your heart, and avoid deep bending. If light-headedness continues, check in with your GP.
“Thoughts still race while I am practising.”
Think of Shibashi as giving your thoughts a wider riverbed. They may still flow, but they are less likely to flood. You do not need a blank mind for the practice to work. Keep showing up, even with a busy brain.
“I am not sure if it is ‘doing anything’.”
Look for small signs: a slightly fuller breath, softer shoulders, a tiny shift in mood. Research suggests that gentle, consistent Tai Chi and Qi Gong practice can support balance, cardiovascular function, and emotional wellbeing over time, even when the changes feel subtle week by week.(Herald Open Access)
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Evidence snapshot: 18 Tai Chi Qigong (Shibashi)
Most research groups look at Tai Chi and Qi Gong as a family of practices, but some studies use Shibashi forms specifically.
Across trials and reviews, researchers have found that:
Tai Chi and Qi Gong can improve balance, leg strength, and functional fitness, which is especially helpful as we age.(PMC)
Shibashi-style sequences that combine 18 gentle movements with breathing have been linked to better cardiovascular markers, including blood pressure and circulation, in some small studies.(Herald Open Access)
Traditional Chinese exercise programmes, including Tai Chi and Qi Gong, have shown benefits for anxiety and depression in older adults and other groups.(Lippincott Journals)
Overall, Qi Gong appears to support flexibility, cardiorespiratory endurance, and mood when practised regularly, though researchers still call for larger, higher-quality trials.(PMC)
What this means for you: you do not need a “perfect” Shibashi performance to benefit. A short, kind, regular flow, done most days, is likely far more helpful than an intense, rare session.
If you enjoy plain-English science round-ups, you can read more here:
Qi Gong Evidence (2025)
FAQs: 18 Tai Chi Qigong (Shibashi): Flow for Calm
Do I need to learn all 18 movements at once?
No. You can start with two or three that you like and build from there. The 10-minute mini-set in this guide is a good entry point. Over time, you can add more shapes as your memory and confidence grow.
Is Shibashi suitable for complete beginners?
Yes, if you keep it gentle. The movements are simple, repetitive, and easy to scale down. Focus on softness and breath rather than how it looks. If you are unsure, get clearance from your GP and then begin with the seated options.
Can I use Shibashi if I have high blood pressure?
Often yes, with care. Use smooth, flowing movements instead of deep squats or long static holds. Avoid breath holding and keep the head mostly above the heart. If your blood pressure is unstable or you feel unwell, always prioritise medical advice. For a more targeted approach, see:
Qi Gong for Blood Pressure: Calm Vessels, Steady Heart
What if I cannot balance well on one leg?
Shibashi is mostly done with both feet on the floor. Keep your stance a little wider, reduce the depth of weight shifts, and practise near a wall, worktop, or the back of a chair. You can also turn most of the set into a seated flow until your steadiness improves.
How often should I practise for results?
Aim for 10–20 minutes, three to five times per week. Consistency matters more than intensity. Over a month or two, many people notice easier breath, less stiffness, and a quieter mind.
Can I mix Shibashi with other Qi Gong forms?
Yes. You can use Shibashi as your main flowing set and then add a few minutes of standing meditation or other forms you enjoy. If you would like help choosing, this comparison can support you:
Standing vs Moving Qi Gong: When to Use Each
Further reading
Qi Gong Evidence (2025) – a friendly overview of what current research says about Qi Gong for stress, balance, mood, and healthy ageing.
Morning vs Evening Qi Gong – helps you decide when to fit Shibashi into your day so it supports sleep, energy, and calm.
Korean-Style Ki Gong vs Chinese Qigong – explains how different styles feel in the body, so you can blend Shibashi with Korean-style practice in a way that suits you.
Qi Gong for Blood Pressure: Calm Vessels, Steady Heart – looks at how gentle forms and breath work can support heart and vessel health alongside medical care.
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I look forward to connecting with you in my next post.
Until then, be well and keep shining.
Peter. :)
