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Baduanjin Pulling Toes With Both Hands

IntermediateBalanceTier T2

A standing eight-brocade qigong figure. You bend forward slowly on straight legs and grasp the toes or touch the ankles with both hands. You return upright, place the hands on the lower back and bend slowly backward.

Targets: Lumbar 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 at attention.
  • Bend forward slowly on straight legs toward the toes.
  1. She stands tall on the mat, feet together, arms resting at the sides.

    Step 1 of 5

    Stand at attention.

  2. She is folded forward over her straight legs, both hands grasping her toes, her head slightly raised from the fold.

    Step 2 of 5

    Bend forward slowly on straight legs, grasping the toes with both hands, the head slightly raised.

  3. She is risen back to the attention stance, the arms at her sides, the torso upright.

    Step 3 of 5

    Return to the start.

  4. She is standing with both hands placed on her lower back, the body bending slowly backward, the chest lifted.

    Step 4 of 5

    Place the hands on the lower back and bend slowly backward.

  5. She stands tall on the mat, feet together, arms resting at the sides.

    Step 5 of 5

    Stand at attention.

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.