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This course is the final chapter of the Baduanjin advanced series, focusing on the integrative and holistic “Raising the Heels Seven Times to Invigorate Qi and Dispel Illness.” While the movement appears simple, its essence is profound. It does not directly cure illness; instead, through seven gentle full-body vibrations, it acts like a skilled organizer, settling and integrating the qi and energy cultivated in the previous seven movements. The energy is stored in the dantian and grounded through the feet, consolidating practice results and enhancing overall self-healing capacity.
With a mindset of “大道至简 / The Great Way is Simple,” this course deeply analyzes the raising and lowering movement. You will learn not just a closing movement but a complete “system shutdown” routine, ensuring that energy from each session is effectively captured and converted into lasting health benefits.
Tip: This movement is an essential closure for every Baduanjin session. It is recommended to start learning this movement after mastering at least the first four movements to establish a complete practice cycle with a proper beginning and end.
Physical Health
The movement relieves lower limb fatigue and swelling by promoting calf muscle pumping and enhancing venous and lymphatic return. Controlled light impact gently strengthens bone density. Vibrations relax back muscles and allow micro-adjustments of spinal joints, improving posture. Internal organs receive gentle massage from vibration waves, enhancing overall function. Heel vibrations stimulate the nervous system, helping reset neural tension and bringing calm yet alert awareness.
Mental and Energy Benefits
The practice creates a sense of completion and satisfaction, marking a full stop to each session and fostering consistent practice. It helps consolidate scattered qi and awareness, bringing deep relaxation and fulfillment. Gentle vibrations heighten the perception of the body as a connected whole from feet to head and cultivate attention to subtle bodily sensations, training deep internal perception and mindfulness.
The course includes approximately 10 video lessons (total 48 minutes), focusing on integration, awareness, and fine control. It explains the holistic health perspective of “Dispel Illness” and the indispensable role of this closing movement in qigong. Gentle activation of ankles, knees, and spine is included. The movement is broken down into layers: standing and regulating breath, heel lift preparation, controlled suspension, gentle landing vibration, and residual wave awareness. Instruction emphasizes precise control of force and relaxation, breath-vibration coordination, and awareness of common issues such as heavy landing, tension, rapid breathing, or rushed rhythm. A complete closing routine is guided with Standing to Nurture Qi follow-along.
The course provides a complete practice loop, professional and safe closing guidance, immediate benefits for leg fatigue and mental clarity, extreme safety for all ages and conditions, deepening body-mind connection, and a method transferable to yoga, meditation, or TaiChi practice. Mastery elevates understanding Baduanjin from a set of movements to a complete qigong system. Support via WhatsApp and a certificate of completion are included.
This course is suitable for learners who have completed part or all of the previous Baduanjin movements and want professional guidance to close their practice. It benefits individuals who stand or sit for long periods and experience leg swelling or fatigue, those seeking a safe, simple morning activation or afternoon energizer, yoga or meditation practitioners wanting effective grounding and energy consolidation, and anyone wishing to establish a health ritual with a proper beginning and end for daily activities or exercise.
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