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Cultivate the Roots Through the Kidneys

IntermediateBalanceTier T2

A Baduanjin qigong movement. Raise the hands palm-up to shoulder height, turn the palms down in front, then rotate the waist to move the hands in flat horizontal circles.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Raise the hands palm-up to shoulder height.
  • Turn the palms down to umbilical level in front.
  1. She stands tall, both hands risen to shoulder height in front of her with the palms turned upward.

    Step 1 of 5

    Raise the hands palm-up to shoulder height.

  2. Her hands have lowered to navel height in front of her, the palms turned down and the fingers relaxed forward.

    Step 2 of 5

    Turn the palms down to umbilical level in front.

  3. Her waist is rotated and her hands are tracing a flat horizontal circle to her right at navel height, the arms making one rounded shape.

    Step 3 of 5

    Rotate the waist to drive the hands in flat horizontal circles at umbilical level to the right.

  4. Her hands are circling back to her left at navel height, the waist unwinding, ready to return the hands to her sides.

    Step 4 of 5

    Reverse the circle anticlockwise to the left, then return the hands to the sides.

  5. She stands tall, both hands risen to shoulder height in front of her with the palms turned upward.

    Step 5 of 5

    Raise the hands palm-up to shoulder height.

Safety Information

Keep the circles flat at the umbilical level. Let the waist drive the circles. The qigong sequence needs clear floor space and balance control. Anyone with a shoulder, elbow, wrist, hip, back, knee or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.