Baduanjin 6: Two hands reach down to the feet

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 sixth movement is often called "Two hands reach down to the feet." You raise your arms, then slide your hands down your back and legs as you fold forward. Then you reach out and rise back up. It stretches the back of the body from the neck to the heels. It is also the movement where your head goes lowest, often below your heart. That is why this page spends extra time on the back and on blood pressure.

Why this movement matters

This movement gently lengthens the muscles along your back, the backs of your thighs (hamstrings) and your calves. Rising back up slowly also works the muscles of your hips and lower back.

Bending is part of daily life, such as putting on shoes. But care matters, because more than 1 in 4 older adults falls each year.⁴ A forward bend shifts your weight and lowers your head, so it has to be done with care.

The slow out-breath matters too. Slow, deep breathing can bring on the relaxation response. That is the body's calm state, with slower breathing, a slower heart rate and lower blood pressure.⁵

In traditional Chinese medicine, this movement is said to "strengthen the kidneys and the waist." In that system, the kidneys are linked with energy, the lower back and aging. These are traditional ideas, not tested medical claims. They do not mean the movement affects the kidney organs. 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
• Pain and sleep. Another 2018 review found less muscle and joint pain and a moderate gain in sleep quality. All the studies were done in China, and none hid group assignments from the people scoring results.³
• Back pain. The NIH says evidence on qigong for back pain is mixed.¹
• Safety. Qigong appears to be safe, including for older adults and people with long-term illness. Side effects, when reported, were mostly mild, such as sore muscles.¹

Before you start

• Talk with your doctor first if you have back problems, osteoporosis (thin, weak bones), high or low blood pressure, glaucoma, heart disease, a hip replacement, recent surgery, or dizziness. Ask how your health might affect your activity.⁶
• Warm up. Do movements 1 to 5 first, or walk around for a few minutes.
• Set up a safe spot. Clear away rugs and clutter. Keep a sturdy chair or counter within reach. Wear flat shoes with good grip.
• Know your stopping point. Before you bend, decide where your hands will stop: hips, thighs, knees or shins. Pick a point that lets you keep breathing easily and feel only a mild stretch.

Steps: the standing version

1. Stand tall with your feet about hip-width apart and your knees soft, not locked. Let your arms hang at your sides. Take a few slow breaths.
2. Raise your arms. Breathing in, lift both arms out in front of you and up over your head, palms facing forward. Lift only as high as your shoulders allow.
3. Bring your hands to your chest. Breathing out, bend your elbows and lower your hands in front of your chest, palms facing down.
4. Slide your hands to your back. Turn your palms up and slide your hands under your armpits and around to your back. Let your palms rest on either side of your spine, below your ribs.
5. Fold forward slowly. Breathing out, slide your palms down over your lower back and buttocks and along the backs of your legs as you bend forward. Bend from your hips. Keep your knees soft.
6. Stop where it feels right. Your hands might reach your thighs, knees or ankles. Keep your neck relaxed and do not bounce.
7. Reach forward. Slide your hands around to the front of your legs or feet. Lift your gaze a little and stretch your arms forward, a few inches above the floor or your legs.
8. Rise up. Breathing in, lead with your arms and lift your upper body slowly, one part at a time, until your arms are back over your head. Take your time. Rising is when dizziness is most likely.
9. Repeat. Do 2 or 3 rounds at first. The traditional set uses 6. Move slowly and smoothly, at the pace of your breath.
10. Finish safely. On the last round, lower your arms in front of you to your sides. Stand still for a few breaths with your hand on a chair before you walk.

The breathing

The pattern is: breathe in as your arms rise, breathe out as you fold down, and breathe in again as you rise back up. Breathe through your nose if that is comfortable.

Never hold your breath, especially with your head down. If your breath runs out before your hands reach your stopping point, stop sooner.

Gentler versions

Many people do better with a smaller version.

Flat-back version

This keeps your spine long and your head well above the floor.

1. Stand tall with your knees soft and your hands resting on the front of your thighs.
2. Breathe in and lift your chest.
3. Breathing out, hinge at your hips. Push your hips back a little, as if you are closing a car door with your bottom. Slide your hands down to just above your knees. Keep your back straight and your eyes on the floor a few feet in front of you.
4. Stop when your upper body is tipped forward a small way. Your head should stay higher than your hips.
5. Breathe in and rise slowly back to standing.

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. Sit toward the front of a sturdy chair without wheels, feet flat. If you use a wheelchair, lock the brakes.
2. Raise your arms. Breathing in, lift your arms in front of you and up as high as is comfortable.
3. Bring your hands down to your chest, then slide them around to rest on your lower back.
4. Lean forward a little. Breathing out, slide your hands around your hips and down your thighs. Stop at your knees, with your back long and your head up.
5. Breathe in and sit up slowly, raising your arms as you rise. Then lower them.
6. Repeat 2 or 3 times. Sit quietly for a few breaths before you stand up slowly.

Back and blood pressure cautions

• Back problems. About 8 in 10 people have back pain at some point in life.⁷ If you have a slipped or herniated disc, sciatica (pain running down the leg), spinal stenosis or recent back surgery, a deep forward bend may make symptoms worse. Use the flat-back or chair version, or skip it, until your doctor or physical therapist says it is safe. Stop if pain shoots down your leg.
• Osteoporosis. Bones weakened by osteoporosis can break from everyday stresses such as bending.⁸ Bending forward at the waist and twisting can raise the risk of a broken bone in the spine, so toe touches are among the moves often listed to avoid.⁹ If you have osteoporosis, low bone density or a past spine fracture, do not do the full fold. Ask which version is safe for you.
• Dizziness when you come up. A drop in blood pressure when you change position is called orthostatic hypotension. It most often affects older adults, people with high blood pressure and people with Parkinson disease.¹⁰ Some heart medicines, water pills, antidepressants and anti-anxiety medicines can add to it, and so can not drinking enough fluids.¹⁰ Rise slowly, pause at the top, and keep a chair close. If you feel light-headed, sit down right away.¹⁰
• High blood pressure. Most people with high blood pressure can exercise.⁶ If yours is not under control, use the chair version and keep your head up. Never stop or change a blood pressure medicine on your own. Talk with your doctor or pharmacist first.¹⁰
• Glaucoma. In a small study, eye pressure rose within a minute in head-down yoga poses, including a standing forward bend, in people with and without glaucoma. It went back down within about two minutes of sitting up. It is not known whether these short rises harm the eye over time.¹¹ If you have glaucoma, ask your eye doctor before doing head-down movements.
• Hip replacement. After hip surgery, people are often told not to bend too far forward at the waist, beyond a right angle, especially in the first months.¹² Ask your surgeon or physical therapist before trying this movement.
• Pain. A mild pull is fine. Sharp pain is not. If something hurts or does not feel right, stop and get medical advice.⁶
• 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

My hands do not get anywhere near my feet.

That is normal. The stretch and the slow breath matter more than how far you reach. Stop at your thighs or knees, and never push.

I feel light-headed when I stand back up.

Rise more slowly and pause halfway. Keep the bend smaller and drink enough fluids. If it keeps happening, use only the chair version and tell your doctor, since dizziness when standing can come from medicines or other health problems.¹⁰

My lower back feels sore afterward.

Bend your knees more and fold from your hips, not your waist. Try the flat-back version. If soreness lasts more than a few days, or pain runs down your leg, stop this movement and check with your doctor.⁷

Can a person living with dementia do this?

Often, yes, in the chair version with hands stopping at the knees. Sit facing each other and move together like a mirror. Use short cues such as "Arms up. Hands down to your knees. Now sit up tall." Help the person rise slowly, and avoid the standing fold if they have had falls or get dizzy. See our caregiver pages and preventing falls for more ideas.

Next movement

When this movement feels comfortable, go on to Baduanjin 7: Clenching fists with angry eyes. It uses an upright stance with no forward bend.

You can also follow the whole set in our Baduanjin practice studio, or read the qigong and Baduanjin overview. For more ways to stay steady, see tai chi, strength and balance training and 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.