Reaching for the feet at any cost
This can turn a comfortable hip movement into a forced stretch.
Check: Stop higher, even at the thighs. Touching the feet is optional.
THE EIGHT MOVEMENTS / 06 OF 08
Baduanjin Sixth Movement: Two Hands Hold the Feet
Fold and rise for up to 6 repetitions, about 2–3 minutes, moving from the hips; touching the feet is optional, not the goal.
Up to 6 comfortable repetitionsAbout 2–3 minutesHips, back and backs of the legs
MOVEMENT STUDYIllustrative, not a posture assessment
Stand with feet about hip-width apart. Keep the knees soft and settle your breathing.
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. Keep the knees soft and settle your breathing.
- 02
Raise the arms only as high as comfortable, then bring the hands down toward the trunk.
- 03
Move the hips gently backward and fold forward slowly. Let the hands travel along the legs within your available range.
- 04
Stop at a comfortable depth, with hands on the thighs, shins or feet. Let the head follow the trunk without forcing the neck.
- 05
Rise gradually from the hips, keeping the arms and head coordinated with the trunk. Pause upright before repeating.
BREATHING
Breathe without forcing
Breathe naturally during both the fold and rise. An easy exhale may accompany the fold, but take extra breaths whenever needed. Do not strain to empty or hold the breath.
REPETITIONS & TIME
Up to 6 comfortable repetitions
About 2–3 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
Dropping the head before the hands move
The descent becomes abrupt and poorly coordinated.
Check: Slow the whole fold so the hands, trunk and head travel together.
Rising quickly
A sudden change of position may cause dizziness.
Check: Rise gradually and pause; stop if you feel unwell.
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.