Baduanjin 5: Swaying the head and tail

Baduanjin (say "bah-dwan-jin") is a set of eight gentle qigong movements from China. It is also called the "Eight Section Brocade." Qigong joins slow movement, deep breathing and calm attention.¹

The fifth movement is called "Swaying the head and tail." You stand with your feet wide and your hands on your thighs. Then you lean and sway your upper body slowly from one side to the other. Your head and your tailbone move in opposite directions, a little like a fish swishing its tail. Of all eight movements, this one asks the most of your balance, so this page spends extra time on safety.

Why this movement matters

This movement works the legs, hips and the muscles around your middle. Holding a wide, slightly bent-knee stance builds leg strength. Shifting your weight from side to side, under control, is a kind of balance practice. Better balance and stronger legs matter, because more than 1 in 4 older adults falls each year.⁴

The CDC advises adults 65 and older to include balance activities in their week, along with aerobic and muscle-strengthening activity.⁵ The NIH says a 2019 review of reviews found enough evidence to support qigong for balance training and fall prevention. It worked about as well as standard balance training, and sometimes better.¹

The slow out-breath also matters. Slow, deep breathing is one way to bring on the relaxation response. That is the body's calm state, with slower breathing, a lower heart rate and lower blood pressure.⁶

In traditional Chinese medicine, this movement is said to "clear heart fire." In that system, heart fire stands for restlessness, irritability and trouble settling down. These are traditional ideas, not tested claims. Traditional practice

What the research says

Research looks at the full set of eight movements, not at this one alone.

• Mood and worry. A 2018 review of 29 studies, with about 2,300 people who had physical or mental illnesses, found less depression and anxiety with Baduanjin. But Baduanjin was usually added to other care, many studies had design flaws, and the authors said to read the results with caution.²
• Sleep and pain. Another 2018 review found that Baduanjin improved sleep quality by a moderate amount, based on 7 studies. It also found less muscle and joint pain. All the studies were done in China, and none hid group assignments from the people scoring results.³
• Older adults. The NIH notes that research on qigong in older adults is limited. Two 2019 reviews suggested possible gains in quality of life, physical ability and balance.¹
• Safety. Qigong appears to be safe. Side effects, when reported, were mostly mild, such as muscle soreness.¹

Before you start

• Talk with your doctor if you have balance problems, dizziness, a history of falls, knee or hip problems, a hip replacement, osteoporosis (thin, weak bones) or heart disease. Ask how your health might affect your activity.⁷
• Set up a safe spot. Clear away rugs, cords and clutter. Stand with a sturdy chair or kitchen counter within easy reach on both sides if you can. Wear flat shoes with good grip, not socks or slippers.
• Practice the weight shift first. Our tai chi lesson 2 on shifting weight teaches the same slow move from one leg to the other.
• Know the stance. In Baduanjin this is called "horse stance." Feet are wider than your shoulders, toes point forward, and knees bend a little, as if you are sitting on a tall stool. Keep it high. A deep squat is not needed.

Steps: the standing version

1. Stand tall with your feet together, arms relaxed at your sides. Take a few slow breaths.
2. Step out wide. Step your left foot out to the side so your feet are a bit wider than your shoulders. Point your toes forward.
3. Sink a little. Bend your knees slightly, keeping them over your toes, not caving inward. Rest your hands on your thighs, just above the knees. Keep your back long.
4. Breathe in as you settle and feel both feet on the floor.
5. Lean to the right. Breathing out, shift a little more weight onto your right leg. Let your upper body tilt slowly to the right and slightly forward. Your head moves toward the right knee. Go only a short way at first.
6. Sway through the middle. Still breathing out, let your upper body swing in a low, gentle curve from the right, through the middle, toward the left. As your head moves one way, let your hips and tailbone ease the other way. Keep your head higher than your hips the whole time.
7. Come back up. Breathing in, return your body to upright in the middle, with your weight even on both feet.
8. Switch sides. Now lean to the left first and sway through the middle toward the right. Then come back up.
9. Repeat. One sway each way makes one round. Start with 2 or 3 rounds. Move slowly and smoothly the whole time.
10. Finish safely. Straighten your knees, bring your left foot back next to your right, and lower your hands. Stand still for a few breaths before you walk.

The breathing

The pattern is: breathe out as you lean and sway, and breathe in as you come back up. Breathe through your nose if that is comfortable. Let your belly soften on the out-breath and swell gently on the in-breath.

Your breath sets the speed. If your breath runs out before the sway is done, make the sway smaller. Never hold your breath, especially while your head is low. If you feel light-headed, come up slowly and rest.

The chair version

Sitting is a good choice if you have poor balance, use a wheelchair, feel dizzy easily or are still learning the pattern.

1. Choose a sturdy chair without wheels or arms that get in the way. If you use a wheelchair, lock the brakes.
2. Sit toward the front of the seat. Place your feet flat and a bit wider than your hips. Sit tall without leaning on the backrest.
3. Rest your hands on your thighs, near your knees.
4. Breathe out and lean. Tilt your upper body slowly to the right and a little forward. Keep both sit bones on the seat.
5. Sway through the middle. Still breathing out, swing gently through the middle toward the left. Keep the curve small and your head above your hips.
6. Breathe in and return to sitting upright.
7. Switch sides and repeat. Do 2 or 3 rounds. Sit quietly for a few breaths before you stand up slowly.

Safety and cautions

• Balance. This movement moves your weight toward the edge of your base. Keep your stance high and your sway small until you feel steady. Keep a chair or counter close. If you wobble, stop, stand upright and rest your hands on the support.
• Dizziness. Lowering and moving your head can make some people dizzy. Dizziness is more common with age. It can come from a drop in blood pressure, getting up too fast, dehydration, some medicines or inner ear problems such as BPPV (a common cause of spinning dizziness).⁸ If head movement makes you dizzy, keep your head upright and only shift your weight, or use the chair version.
• Knees. Knee problems are common at all ages, and osteoarthritis (wear of the cushion inside the joint) is the most common knee disease.⁹ Keep your knees only slightly bent and pointing the same way as your toes. If your knees hurt, stand higher or sit.
• Hip replacement. After hip surgery, surgeons often limit how far you bend forward and ask you to keep your knees and feet pointing straight ahead.¹⁰ Ask your surgeon or physical therapist before trying the wide stance or the forward lean.
• Osteoporosis. In people with weak bones, even everyday stresses such as bending can lead to a broken bone, and a simple fall from standing can cause a fracture.¹¹ Keep the lean small and your back long, and ask your doctor or a physical therapist which movements are safe for you.
• Pain. A mild stretch is fine. Sharp pain is not. If something hurts or does not feel right, stop and get medical advice.⁷
• Teachers. Qigong teachers do not need a license, and there is no national standard. Ask about a teacher's training and experience.¹

Try it this week

Common problems

I feel wobbly when I lean to the side.

Make the lean smaller and keep more weight in the middle. Stand closer to your counter or chair. You can also go back to the chair version for a week. Balance often improves with steady practice.

I get dizzy when my head goes down.

Keep your head higher, about level with your shoulders, and move more slowly. Come up on an in-breath, not quickly. If dizziness keeps happening, practice only the chair version and tell your doctor, since dizziness has many possible causes.⁸

My knees or thighs ache in the wide stance.

Stand taller and bring your feet a little closer together. The stance should feel like light work, not a strain. Rest between rounds.

I am not sure which way my hips should move.

Do not worry about the hips at first. Just lean side to side and come back up. Once that feels easy, let your hips drift the opposite way from your head.

Can a person living with dementia do this?

Often, yes, in the chair version. Sit facing each other and sway together like a mirror. Use short cues such as "Lean this way. Now come back up." Avoid the standing version if the person has had falls. See our caregiver pages and preventing falls for more ideas.

Next movement

When this movement feels steady, go on to Baduanjin 6: Two hands reach down to the feet. It adds a slow forward bend, so read its back and blood pressure cautions first.

You can also follow the whole set in our Baduanjin practice studio, read the qigong and Baduanjin overview, or try tai chi and strength and balance training. If falls worry you, see fear of falling.

Education only. This page is general information written from the sources listed. It is not medical, legal or financial advice and does not replace a doctor, therapist or lawyer who knows your situation. How we write and check pages.