Ribs push forward at the top
The reach may become a lower-back bend.
Check: Make the reach smaller and check that your lower ribs stay comfortably over the pelvis.
THE EIGHT MOVEMENTS / 01 OF 08
Baduanjin First Movement: Holding Heaven with Both Hands
Raise and lower the hands for up to 6 gentle repetitions, about 2 minutes, moving the shoulders, arms and trunk.
Up to 6 repetitionsAbout 2 minutesShoulders, arms and trunk
MOVEMENT STUDYIllustrative, not a posture assessment
Stand with feet about hip-width apart. Soften the knees and let your shoulders settle.
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 about hip-width apart. Soften the knees and let your shoulders settle.
- 02
Bring the hands together in front of the lower trunk, loosely interlacing the fingers if comfortable.
- 03
Lift the hands in front of the chest. Turn the palms upward as the arms rise.
- 04
Reach overhead within your comfortable range. Keep a little give at the elbows and avoid pushing the ribs forward.
- 05
Release the fingers, open the arms and lower slowly. Soften the knees as the hands return.
BREATHING
Breathe without forcing
Breathe naturally. If an easy rhythm develops, breathe in while lifting and out while lowering. Take extra breaths during the reach rather than holding your breath.
REPETITIONS & TIME
Up to 6 repetitions
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
Shoulders climb toward the ears
This can create neck tension.
Check: Lower the hands until the neck feels free.
Knees lock as you rise
A rigid stance makes small balance adjustments harder.
Check: Keep the knees soft and feel the whole sole of each foot.
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.