一日一修书院SANCAI ACADEMY一日一修书院SANCAI ACADEMY慢节奏、幅度自控、可扶椅子，逐式分解Slow pace, self-controlled range, chair support available, step by step
从最基础的动作要领开始就行。八段锦节奏慢、幅度可控，需要时可以扶着稳固的椅子练。课程逐式分解，按自己的速度推进，不追求做到多大。Start from the most basic fundamentals. Baduanjin is slow and the range of motion is yours to control — a stable chair can be used for support. Each form is broken down step by step; go at your own pace rather than aiming for depth.
八段锦是一套缓慢、连贯的站立动作。它的节奏可以由你自己掌握：Baduanjin is a slow, continuous standing sequence. You set the pace:
包圆亨老师在 12 节录播课里逐式分解，先讲站姿与呼吸，再进入动作：Instructor Bao Yuanheng breaks down each form across twelve recorded lessons, starting with stance and breathing before moving on:
前几节只讲站姿、重心和呼吸方式，先把基础打稳，再谈动作细节。The first lessons cover only stance, weight distribution and breathing — the foundation comes before movement details.
每一式都分开讲：起手位置、重心转移、呼吸配合，可以反复回看。Each form is taught separately: starting position, weight shift, breath coordination — and can be rewatched as often as you like.
下面几点供参考，具体以自己的感受为准：A few practical points — adjust them to how you actually feel:
本课程为传统文化教学与身心锻炼内容，不构成任何医疗建议。如有慢性病或身体不适，请先咨询专业医师。This course provides traditional cultural teaching and physical exercise. It is not medical advice. Consult a qualified professional if you have a chronic condition or any concerns.
可以。课程从站姿、呼吸和最基础的动作要领讲起，逐式分解，不需要任何功底。Yes. The course begins with stance, breathing and the most basic fundamentals, with each form broken down. No prior experience is required.
以自己舒适为准。课程强调动作到位而非幅度大，幅度可以随熟练程度慢慢增加，不比较、不勉强。Whatever feels comfortable. The course emphasises correct form over large movement — the range can grow gradually with familiarity. No comparison, no forcing.
可以。多数式子有坐势版本，坐在稳固、无轮子的椅子上完成。老师会在课里说明替换方式。Yes. Most forms have seated versions performed on a stable, non-wheeled chair. The instructor explains the substitutions in the lessons.