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Baduanjin Piece 7

IntermediateBalanceTier T2

The seventh piece of baduanjin, a qigong form. You stand with the fists clenched at the hips, glare, drive one fist forward, and withdraw it to the hips.

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

  • Stand settled, the fists clenched at the hips.
  • Glare and drive one fist forward.
  1. She stands on the mat in the settled stance, both fists clenched at the hips, the shoulders squared, the body still.

    Step 1 of 5

    Stand settled, the fists clenched at the hips.

  2. She sets a glaring expression as one clenched fist begins to drive forward from the hip, the eyes fixed ahead.

    Step 2 of 5

    Glare as one fist begins forward.

  3. She drives the clenched fist forward in the punch, the arm extending, the glare still held, the body settled.

    Step 3 of 5

    Drive the clenched fist forward.

  4. She withdraws the clenched fist back to the hip, the glare easing, the stance settled.

    Step 4 of 5

    Withdraw the fist to the hips.

  5. She stands on the mat in the settled stance, both fists clenched at the hips, the shoulders squared, the body still.

    Step 5 of 5

    Stand settled, the fists clenched at the hips.

Safety Information

Clench the fists at the hips, glare, and drive the punch forward. Qigong practice needs a clear mat. 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.