Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Shibashi Carrying the Moon

IntermediateBalanceTier T2

A standing taiji qigong movement. The body rises as the waist turns and one arm reaches up and back at forty-five degrees while the head looks at the hand. You then sink on slightly bent knees and mirror to the other side.

Targets: Spine Chain (Full Spine)

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 in the even stance.
  • Rise and turn the waist one way, extending that arm forty-five degrees upward and toward the back, looking at the hand.
  1. She stands on the mat tall and even, feet under her, arms resting at the sides.

    Step 1 of 5

    Stand in the even stance.

  2. She is risen tall with her waist turned left, her left arm extended at a forty-five-degree angle upward and toward her back, her head looking up at the left hand, her right palm turned to face her left armpit.

    Step 2 of 5

    Rise and turn the waist left, extending the left arm forty-five degrees upward and toward the back, the head looking at the left hand, the right palm facing the left armpit.

  3. She is centred on the mat with slightly bent knees, both arms lowered down and forward in line with her thighs, the palms facing each other hip-width apart.

    Step 3 of 5

    Return the waist to centre, sink on slightly bent knees, and lower both arms down and forward in line with the thighs, palms facing each other hip-width apart.

  4. She is risen tall with her waist turned right, her right arm extended at a forty-five-degree angle upward and toward her back, her head looking up at the right hand, her left palm turned to face her right armpit.

    Step 4 of 5

    Mirror to the right - the right arm extending forty-five degrees upward and toward the back, the head looking at the right hand, the left palm facing the right armpit.

  5. She stands on the mat tall and even, feet under her, arms resting at the sides.

    Step 5 of 5

    Stand in the even stance.

Safety Information

Qigong practice needs a clear floor. 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.

Get your free personalized program at clapmove.com/register

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