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This course is the fourth key chapter in the Baduanjin deep teaching series, focusing on repairing the damage caused by modern lifestyles with Looking Back to Soothe the Neck and Relieve Fatigue and Strain. Although the movements seem simple, their effects are profound: through a graceful backward glance, you will perform a gentle “reset” from the feet to the head, from limbs to internal organs.
It does not directly train large muscle groups, but precisely targets the often-neglected “fatigue axis”—the spine and autonomic nervous system.
We continue the philosophy of “depth before breadth” in teaching, breaking down this “looking back” movement into a detailed body-mind exploration. You will learn how to use this movement to counteract stiffness caused by prolonged fixed postures or repetitive mental patterns, regaining flexibility and mental clarity.
Tip: This form connects the first three Baduanjin movements (activation, expansion, regulation) with the following four (strengthening, relaxation, consolidating energy). It balances movement and stillness, front and back. It is recommended to learn this after mastering the first three forms to experience energy continuity and flow.
Physical Benefits
Significantly improve neck and shoulder health: gentle and effective rotation of the neck and backward stretching of shoulders relaxes muscles, promotes blood circulation, and helps prevent or alleviate cervical issues.
Activate the spine and improve posture: spiral twists enhance spinal joint mobility, lubricate intervertebral discs, correct poor posture, and relieve back stiffness.
Regulate internal organs and nervous system: gently massaging the sympathetic nerve chain along the spine can indirectly optimize organ function, aiding sleep, digestion, and emotional balance.
Enhance balance and coordination: twisting the upper body while keeping the lower body stable is excellent for proprioception and coordination training.
Mental and Nervous System Benefits
Efficient dynamic rest: just a few minutes of practice can quickly clear cluttered thoughts in the mind, providing a “reboot” similar to a quality short nap.
Relieve visual and mental fatigue: the backward glance breaks habitual forward-focused vision, relaxing eye muscles and visual brain regions, ideal for those facing screens for extended periods.
Cultivate backward awareness: the movement guides the body to “look back,” metaphorically encouraging reflection and introspection, helping to release anxiety about the future.
Enhance spatial perception and alertness: expands body awareness, making one feel more open and attentive.
This course contains 10 high-definition video lessons (total 45 minutes), focusing on fine neuromuscular control and practical application:
Modern interpretation of “Five Overexertions and Seven Injuries” from TCM to neuroscience. The role of this form as a “reset” in the full Baduanjin sequence. Warm-up for neck, shoulders, and spine.
Detailed four-step coordination: movements broken down into “relaxed starting posture,” “arm rotation and support,” “body and head turn,” “fixed gaze,” and “slow return.”
Focus on subtle details: instructions on rotating the waist without turning the hips, guiding the head with the eyes, and generating force with the palms.
Precision in breathing and intention: instructions on when to inhale, hold breath during rotation, exhale on return, and focus attention on the spine.
Symmetrical and balanced practice: ensure left and right rotations have equal range, duration, and relaxation.
Identification and correction of common issues: turning head without turning body, body sway, holding breath too long causing dizziness.
Complete, guided slow practice (with verbal cues).
How to seamlessly incorporate this form into 3-minute office breaks, post-driving relaxation, or morning wake-up routines.
Specifically addresses fatigue in the digital age: designed for “screen neck,” “office hips,” and “overloaded mind,” highly relevant to modern lifestyle issues.
Extremely safe: all twists are within a physiologically comfortable range, emphasizing gentle precision rather than over-stretching. Suitable for most people.
Immediate relaxation effect: neck, shoulders, eyes, and mental clarity are quickly restored, acting as a high-efficiency “energy recovery tool.”
Minimal space required: can be done sitting in a chair, truly “practice anywhere.”
Deepens mind-body connection: recommended for meditation and mindfulness practitioners, bridging static awareness and dynamic body practice.
Cultural translation: traditional health wisdom is explained in a way modern learners can understand and experience in terms of neuromuscular relaxation and psychological adjustment.
Support via WhatsApp.
Certificate of completion awarded upon finishing the course.
Office workers and students who spend long hours at desks, using computers or phones, experiencing neck and shoulder stiffness, eye strain, or mental fatigue.
Individuals with chronic fatigue whose rest does not fully restore energy.
Yoga and TaiChi practitioners looking to improve spinal flexibility and deep relaxation techniques.
Anyone seeking quick ways to restore focus and calm in stressful work or study settings.
Middle-aged and older adults aiming to maintain cervical health and overall body balance safely.
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