Baduanjin 8: Bouncing on the toes

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 eighth and last movement is often called "Bouncing on the toes." You rise slowly onto the balls of your feet, pause, and then let your heels come back down. In the classic form, the heels drop lightly so a small jolt travels up through the body. That small impact is why this page spends extra time on bones, balance and feet. It also shows how to close the set.

Why this movement matters

Rising onto your toes works your calves and the small muscles around your ankles, which help you walk and catch your balance. Exercises that build strength and balance help prevent falls.⁵ That matters because more than 1 in 4 adults age 65 and older falls each year.⁴

U.S. guidelines ask older adults to do balance activities, plus muscle-strengthening on at least 2 days a week.¹³ Movement 8 is one small way to add both, not a full program on its own.

The pause at the top and the slow lowering train control, which helps with moments like reaching a high shelf or stepping off a curb.

In traditional Chinese medicine, this movement is said to make "all illnesses disappear" by gently shaking the body. This is a traditional idea, not a tested medical claim. 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, 12 studies were at high risk of bias, 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 smaller gain in sleep quality, based on 7 studies for sleep. All the studies were done in China, and none hid group assignments from the people scoring results.³
• Balance and falls. The NIH says a 2019 survey of reviews found enough evidence to support qigong for balance training and fall prevention. It worked about as well as, and sometimes better than, more common programs.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 osteoporosis, a past broken bone from a minor fall, a spine fracture, nerve damage in your feet, foot or ankle pain, arthritis in your knees or feet, heart disease, or dizziness. Ask how your health might affect your activity and which moves suit you.¹⁰
• Set up a safe spot. Use a firm, flat floor. Keep a counter or sturdy chair within reach.
• Wear supportive shoes with good grip, or practice in socks with grippers only on a flat, safe surface. If your feet are numb, always wear shoes.¹¹
• Pick your landing before you start. If you are not sure, choose the soft landing.

Steps: the standing version

1. Stand tall with your feet close together, or hip-width apart if that feels steadier. Let your arms hang at your sides with palms facing your thighs. Rest your fingertips on a counter if you like.
2. Settle your body. Soften your knees. Let your shoulders drop. Take two slow breaths.
3. Rise up. Breathing in, slowly lift your heels and come up onto the balls of your feet. Imagine a string gently lifting the top of your head. Keep your eyes level.
4. Pause at the top. Hold for a moment, about one slow count. Keep breathing. Stay only as high as you can stay steady.
5. Lower your heels. Breathing out, let your heels come down. Choose one of two landings: - Soft landing (safest): Lower your heels slowly and quietly all the way to the floor. - Light drop (classic form): Lower your heels part of the way, then let them drop the last half-inch or so with a small tap. Keep your knees soft so the landing is gentle, not a thud.
6. Repeat. Do 3 to 5 rounds at first. The traditional set uses 7. Move at the pace of your breath.

Closing the set

After your last heel lift, finish the whole Baduanjin routine with a short closing.

1. Breathe in and float your arms out to your sides and up a little, palms facing back.
2. Breathe out and bring your hands in front of your belly. Rest one hand over the other, just below your navel.
3. Stand still for three to five slow breaths. Notice your feet on the floor.
4. Lower your arms to your sides. Take a few steps slowly before going on with your day.

The breathing

The pattern is simple: breathe in as you rise, and breathe out as your heels come down. Breathe through your nose if that is comfortable.

Never hold your breath at the top. If you run out of breath, come down sooner.

Gentler versions

Counter version

Stand facing a kitchen counter with both hands resting lightly on it. Do the same steps with the soft landing. As you get steadier, try one hand, then just your fingertips.

Chair version

Sitting is a good choice if you have poor balance, use a wheelchair, get dizzy, or have had a spine fracture.

1. Choose a sturdy chair without wheels. If you use a wheelchair, lock the brakes. Sit toward the front of the seat with your feet flat on the floor, about hip-width apart.
2. Sit tall. Rest your hands on your thighs.
3. Lift your heels. Breathing in, press through the balls of your feet and raise both heels. Keep your toes on the floor.
4. Pause for a moment.
5. Lower your heels slowly. Breathing out, set your heels down softly. There is no drop in the chair version.
6. Repeat 5 to 7 times, then close with hands on your belly for three slow breaths.

Osteoporosis cautions

About 1 in 5 women over 50 and about 1 in 20 men have osteoporosis.⁵ It often causes no signs until a bone breaks. Weak bones can break in a fall from standing height, or even from everyday stresses such as bending or coughing.⁶ The hip, the spine and the wrist are common places for breaks.⁵

Why the drop matters. When your heels hit the floor, a small shock travels up through your legs and spine. Impact can help build bone in many people.⁷ But people who have broken a bone from osteoporosis, or who are at higher risk of breaking one, may need to avoid high-impact moves.⁷ Mayo Clinic advises people with osteoporosis to avoid jumping and rapid, sudden movements, and to choose slow, controlled ones instead.⁹

What experts suggest. A 2022 UK expert statement on exercise for osteoporosis recommends moderate impact, such as stamping or low jumps, for many people with osteoporosis. But for people who have had a spine fracture, or several fractures from minor falls, it advises keeping impact to about the level of brisk walking unless a physical therapist advises otherwise.⁸ The same statement recommends balance and strength work at least twice a week, such as tai chi, for people with osteoporosis who are 65 or older or have poor balance.⁸

What this means for you:

• No osteoporosis, good balance: The light drop with soft knees is usually fine. Keep it gentle.
• Osteoporosis, no past fracture: Start with the soft landing. Ask your doctor or physical therapist whether a light drop is right for you.
• Past spine or hip fracture, or many fractures: Use the soft landing or the chair version only, unless your care team says otherwise.
• Not sure about your bones: Use the soft landing. Ask your doctor whether a bone density test makes sense for you.

This movement is not a bone treatment. If you take medicine for your bones, talk with your doctor or pharmacist before changing anything.

Other cautions

• Balance. Standing on your toes makes your base smaller. Keep a counter or chair within reach. If you sway, lower your heels and rest. If you have fallen in the past year or are afraid of falling, start with the chair or counter version. See fear of falling.
• Numb feet. Nerve damage from diabetes can reduce feeling in your feet, so you may not notice a blister or injury.¹¹ Use the soft landing, wear shoes, and check your feet afterward.¹¹
• Heel, calf or Achilles pain. The Achilles tendon joins your calf muscle to your heel. Pain at the back of the heel, or trouble standing on your toes, can be a sign that it is irritated.¹² Jumping and sudden increases in activity can make it worse.¹² If rising onto your toes hurts, stop and ask your doctor.
• Dizziness. Keep your eyes level. If you feel light-headed, sit down. Stand up slowly after sitting.⁵
• Pain or arthritis. A mild effort in your calves is fine. Sharp pain is not. If a joint is swollen, rest it for a day or two. If something hurts, stop and get medical advice.¹⁰
• 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 wobble when I am up on my toes.

That is common. Rise less high, widen your feet a little, and rest your hands on a counter. Fix your eyes on a still spot in front of you.

The drop jars my back or my teeth.

Your landing is too hard. Bend your knees a little more and make the drop smaller, or switch to the soft landing. If you have back pain or osteoporosis, skip the drop altogether.⁸

My heel or the back of my ankle hurts.

Stop the movement for now. Pain when rising onto your toes can be a sign of Achilles tendon irritation.¹² Ask your doctor before you go back to it.

Can a person living with dementia do this?

Often, yes, in the chair version. Sit facing each other and move together like a mirror. Use short cues such as "Heels up. Heels down." Avoid the standing version if the person has had falls or gets dizzy. See our caregiver pages and preventing falls for more ideas.

You have finished the set

This is the last of the eight movements. Now you can practice the whole routine from start to finish, at a relaxed pace.

Follow along in our Baduanjin practice studio, go back to movement 1: Two hands hold up the heavens, or review movement 7. Read the qigong and Baduanjin overview for the bigger picture. For more ways to stay steady, see tai chi, strength and balance training and exercise for brain health.

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.