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Shibashi Twisting Waist and Pushing Hands

IntermediateBalanceTier T2

A standing taiji qigong movement. The waist turns as one palm pushes diagonally across the body at forty-five degrees. You return to centre 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

  • Set the left hand palm-up at the left waist and the right hand in front of the right shoulder.
  • Turn the waist left, pushing the right palm diagonally across at forty-five degrees.
  1. He stands on the mat with his left hand held palm-up at his left waist and his right hand held in front of his right shoulder, the torso tall.

    Step 1 of 5

    Set the left hand palm-up at the left waist, the right hand in front of the right shoulder.

  2. He is turned at the waist to his left, his right palm pushed forward and across to the left at a forty-five-degree angle up to chest level, his weight shifted about seventy percent onto his left leg.

    Step 2 of 5

    Turn the waist left, turning the right palm forward and pushing it to the left at forty-five degrees up to chest level, shifting about seventy percent of the weight to the left leg.

  3. He is centred on the mat, his right palm turned up and drawn back to rest at his right waist, the weight re-levelled.

    Step 3 of 5

    Turn the waist back to centre, slowly turning the right palm up and drawing the right hand back to the right waist.

  4. He is turned at the waist to his right, his left palm pushed forward and across to the right at a forty-five-degree angle up to chest level, his weight shifted about seventy percent onto his right leg.

    Step 4 of 5

    Mirror - the left palm pushing diagonally to the right at forty-five degrees, the weight shifting about seventy percent right.

  5. He stands on the mat with his left hand held palm-up at his left waist and his right hand held in front of his right shoulder, the torso tall.

    Step 5 of 5

    Set the left hand palm-up at the left waist, the right hand in front of the right shoulder.

Safety Information

Push the palm diagonally across at forty-five degrees up to chest level as the waist turns, shifting about seventy percent of the weight onto that leg. Draw the hand back to its waist palm-up as the waist returns. 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.

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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.