Knee falls inside the foot
This can make the stance feel unstable or uncomfortable.
Check: Use a narrower, higher stance and check the knee follows the toes.
THE EIGHT MOVEMENTS / 02 OF 08
Baduanjin Second Movement: Drawing the Bow
Alternate left and right for up to 3 pairs, about 2 minutes, opening the arms while the legs support a comfortable wide stance.
Up to 3 pairs, alternating sidesAbout 2 minutesChest, shoulders and legs
MOVEMENT STUDYIllustrative, not a posture assessment
Step into a comfortable wide stance with knees following the direction of the toes. Stay higher if a low stance feels difficult.
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
Step into a comfortable wide stance with knees following the direction of the toes. Stay higher if a low stance feels difficult.
- 02
Bring the forearms across the chest without lifting the shoulders.
- 03
Open one arm to the side as the opposite elbow draws back. Look along the opening hand without forcing the neck.
- 04
Pause briefly with the shoulder, elbow and wrist of the opening arm at a comfortable similar height. Do not lock the elbow.
- 05
Bring the hands back toward the centre. Repeat to the other side, then return to an easy stance.
BREATHING
Breathe without forcing
Keep breathing through the opening and return. You may breathe in while opening and out while returning if this feels natural; the movement must not depend on one long breath.
REPETITIONS & TIME
Up to 3 pairs, alternating sides
About 2 minutes 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
Opening hand reaches behind the trunk
The shoulder can be pulled beyond a comfortable range.
Check: Keep the opening within an easy sideward reach.
Shoulders rise during the draw
Neck tension may replace the intended arm movement.
Check: Soften the draw and leave space between shoulders and ears.
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.