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Shibashi Flying Like a Goose

IntermediateBalanceTier T2

A standing taiji qigong movement. Both heels lift as the arms rise out to the sides to head level with palms down. The heels then lower and the arms return to the front of the thighs.

Targets: Ankle

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 even.
  • Lift both heels as both arms rise to the sides at head level, palms down.
  1. He stands on the mat tall and even, feet under him, arms resting at the sides.

    Step 1 of 5

    Stand even.

  2. He is risen onto the balls of both feet with both heels lifted, both arms risen out to his sides at head level, the palms facing down and the elbows slightly bent.

    Step 2 of 5

    Lift both heels as both arms rise out the sides to head level, palms facing down, elbows slightly bent.

  3. He is lowered back onto flat feet with the knees slightly bent, both arms returned to the front of his thighs, the palms facing each other.

    Step 3 of 5

    Lower the heels as both arms return to the front of the thighs palms facing each other, knees slightly bent.

  4. He is risen onto the balls of both feet again with both heels lifted, both arms risen out to his sides at head level, the palms facing down.

    Step 4 of 5

    Rise again for the next cycle.

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

    Step 5 of 5

    Stand even.

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.

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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.