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The Wind Moves the Willow With the Spine

IntermediateBalanceTier T2

A Baduanjin qigong movement. Raise the hands to shoulder height, then lower the body and draw a forward horizontal circle with the hands at navel level.

Targets: Hip

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 to shoulder height and move them in front palms-down.
  • Lower the body and begin the forward horizontal circle.
  1. He stands tall, both hands moved out in front of his chest with the palms turned down.

    Step 1 of 5

    Raise the hands to shoulder height then move them in front palms-down.

  2. His body has sunk into a soft squat, his hands drawn in toward his body at the bottom of their horizontal circle, his spine beginning its wave.

    Step 2 of 5

    Lower the body and circumscribe the forward horizontal circle, drawing the hands in at the circle's bottom.

  3. His body is straightening, his hands travelling up along his sides toward armpit level, his spine undulating upward.

    Step 3 of 5

    Straighten up as the hands rise along the sides to armpit level.

  4. His arms are extended forward and sweeping down through the top of the circle, his spine curved in the S-shaped snake-like wave.

    Step 4 of 5

    Extend the arms forward and down on the top arc with the spine in its snake-like wave.

  5. He stands tall, both hands moved out in front of his chest with the palms turned down.

    Step 5 of 5

    Raise the hands to shoulder height then move them in front palms-down.

Safety Information

Keep the rise-and-fall wave smooth and unforced. Keep the hands on the horizontal circle. 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.