Dropping into a deep stance
Fatigue can make the knees collapse or the trunk fall forward.
Check: Choose a higher stance and a smaller sway.
THE EIGHT MOVEMENTS / 05 OF 08
Baduanjin Fifth Movement: Sway Head and Shake Tail
Make up to 3 small, slow pairs of side-to-side movements, about 2 minutes, coordinating the hips and trunk over a supported wide stance.
Up to 3 gentle pairsAbout 2 minutesHips, trunk, neck and legs
MOVEMENT STUDYIllustrative, not a posture assessment
Use a comfortable wide stance and bend the knees only as far as feels steady. Rest the hands lightly on the thighs, above the knees.
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
Use a comfortable wide stance and bend the knees only as far as feels steady. Rest the hands lightly on the thighs, above the knees.
- 02
Shift a little weight toward one leg without lifting either foot. Keep the supporting knee aligned with the foot.
- 03
Incline the trunk from the hips within an easy range. Let the head follow the trunk rather than hanging from the neck.
- 04
Guide the pelvis through a small, rounded path as the trunk moves toward the other side. Keep the hands light; do not push on the knee joints.
- 05
Return gradually to the centre and upright. Reverse the direction for the other half of the pair.
BREATHING
Breathe without forcing
Let several easy breaths pass through each slow sway. Do not try to complete the whole circle on one breath. Reduce the movement if you start bracing.
REPETITIONS & TIME
Up to 3 gentle pairs
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
Throwing the head in a circle
The neck may move abruptly or become dizzy.
Check: Let the head follow a small trunk movement; stop if dizzy.
Pressing hard into the knees
The hands add pressure where support may be uncomfortable.
Check: Rest lightly on the thighs and reduce the bend.
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.