Body leans away from the upper hand
The reach becomes a side bend instead of a balanced lengthening.
Check: Lower the raised hand and keep the trunk comfortably upright.
THE EIGHT MOVEMENTS / 03 OF 08
Baduanjin Third Movement: Separate Heaven and Earth
Alternate one hand up and one hand down for up to 3 pairs, about 2 minutes, gently lengthening the sides and moving the shoulders.
Up to 3 pairs, alternating sidesAbout 2 minutesSides, shoulders and arms
MOVEMENT STUDYIllustrative, not a posture assessment
Settle with feet about hip-width apart, knees soft and hands in front of the lower trunk.
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
Settle with feet about hip-width apart, knees soft and hands in front of the lower trunk.
- 02
Lift one hand in front of the body while the other lowers toward the hip.
- 03
Turn the upper palm comfortably upward and let the lower palm face toward the ground.
- 04
Lengthen between the hands without leaning to the side. Leave a slight bend at the raised elbow.
- 05
Bring both hands back to the centre with control. Repeat with the other hand rising.
BREATHING
Breathe without forcing
Breathe freely. If comfortable, breathe in as the hands separate and out as they return. Keep the breath easy even if you pause briefly.
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
Elbow is forced straight
This may put the joint at the end of its range.
Check: Keep a soft curve through the elbow.
Wrist is pushed into a sharp angle
The hand position may become uncomfortable.
Check: Use a smaller palm turn and keep the fingers relaxed.
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.