Heels slam onto the ground
A hard landing adds impact and can disturb balance.
Check: Lower quietly, keeping control through the calves.
THE EIGHT MOVEMENTS / 08 OF 08
Baduanjin Eighth Movement: Bouncing on the Toes
Rise and lower the heels up to 7 times, about 1 minute, moving the ankles and calves; lower gently rather than striking the floor.
Up to 7 gentle risesAbout 1 minuteCalves, ankles and whole-body balance
MOVEMENT STUDYIllustrative, not a posture assessment
Stand with feet close together or a little apart for balance. Keep a stable support within reach.
The demonstration shows one illustrative cycle. Pause to read, or use the step buttons. A smaller movement is always an option.
TAKE IT ONE STEP AT A TIME
Step by step
- 01
Stand with feet close together or a little apart for balance. Keep a stable support within reach.
- 02
Let the arms rest by your sides and look forward.
- 03
Raise the heels a small amount, keeping the weight shared across the fronts of both feet.
- 04
Pause only if steady. Lower the heels gently and quietly, with the knees responsive rather than rigid.
- 05
Repeat within your balance range. Finish standing comfortably with both feet grounded.
BREATHING
Breathe without forcing
Keep a gentle, continuous breath. You may breathe in as the heels rise and out as they lower, but never hold the breath to balance.
REPETITIONS & TIME
Up to 7 gentle rises
About 1 minute at an unhurried pace, with rests as needed. These are practice suggestions, not targets you must meet. Start with one comfortable repetition or pair and stop sooner if needed.
NOTICE, THEN ADJUST
Three common mistakes
Ankles roll outward
The base becomes less steady.
Check: Use a smaller rise and share pressure across the forefeet.
Rising without a balance support nearby
A wobble may become a fall.
Check: Practise beside a stable support and use it when needed.
BEFORE YOU MOVE ON
A small self-check
These questions help you notice comfort and control. They do not certify that a movement is correct.
This sequence follows the traditional Baduanjin form. This release uses newly authored schematic demonstrations, not the video-extracted motion data used in an earlier version. See Methodology & Sources for references and limitations.