Course Introduction:

This course is the third core module in the in-depth Baduanjin series, focusing on “Separating Heaven and Earth to Harmonize the Spleen and Stomach”, which directly targets the body’s digestive center. Through concise yet powerful upward and downward counter-pulls, the movement gently massages and activates your spleen and stomach from within, offering a key solution for modern subhealth conditions caused by irregular diet and prolonged sitting.

We continue our “one movement, deep study” approach, enabling you to grasp the key to regulating the body’s vertical Qi dynamics through this seemingly simple lift-and-lower motion. Consistent practice not only addresses specific digestive issues but also enhances your body’s energy absorption and transformation capabilities, helping this intricate “biological machine” function more efficiently.

Tip: This movement connects seamlessly with the first movement (Opening the Triple Burner / 通三焦) and the second movement (Opening the Chest and Lungs / 开胸肺), together forming a harmonizing practice for the upper and middle burners. Practicing in sequence maximizes cumulative benefits.

Core Benefits:

Physical Health
Directly strengthen digestive function: The trunk stretch and diaphragm engagement provide internal massage to the spleen, stomach, liver, and gallbladder, relieving bloating, indigestion, and poor appetite.
Improve metabolism and posture: Supports glucose metabolism regulation and corrects muscular imbalances caused by unilateral movements, promoting a symmetrical and upright posture.
Enhance core and limb coordination: Performing asymmetrical hand lifts while maintaining trunk stability strengthens core control and shoulder-arm power.
Promote lymphatic and blood circulation: The unique counter-pull motion stimulates fluid circulation in the trunk, assisting detoxification.
Mental and Energy Benefits
Stabilize emotions and reduce mental strain: According to TCM, “overthinking harms the spleen (思伤脾).” This movement regulates the spleen and stomach, indirectly calming tension and fatigue caused by excessive mental activity.
Establish a clear sense of vertical order: The opposing upward and downward motions cultivate psychological structure and balance.
Boost vitality and drive: The spleen and stomach generate Qi and blood. Harmonizing these organs enhances energy levels at the root, countering afternoon fatigue and promoting action readiness.

Course Content:

Approximately 10 high-definition video lessons (total 50 minutes), featuring detailed anatomical explanation and contextual applications.
Modern interpretation of TCM spleen-stomach function, linking this movement with preceding and following practices, plus abdominal-focused warm-ups.
Step-by-step decomposition: “Preparation and relaxation,” “Left lift, right press,” “Counter-pull stabilization,” “Release and reset,” “Right-side practice.”
Force line analysis: Teach how to generate power from the feet to the palms and feel lateral torso stretch.
Breathing and internal awareness: Precise guidance on inhaling and engaging the pelvic floor on lift, exhaling and relaxing on descent, with mental focus on the middle burner (abdomen).
Left-right balance practice: Ensure symmetrical practice in time and quality for optimal harmonization.
Common issues addressed: posture deviation, shoulder shrugging, knee hyperextension, and desynchronized breathing.
Full-flow follow-along practice (with soothing background music).
Application as an independent office break exercise or post-meal wellness habit.

Course Advantages:

Directly addresses modern digestive health issues caused by irregular diet, prolonged sitting, and stress.
Safe and gentle for most adults and seniors; minimal physical intensity (consult a physician if necessary).
Immediate feedback: Many experience reduced bloating and abdominal comfort after practice; long-term effects improve bowel regularity and consistency.
Fits into fragmented daily routines: Single sessions take only 2–3 minutes, suitable for office, kitchen, or living room.
Enhances midline awareness: Recommended for yoga and Pilates practitioners to improve core and symmetry control.
Combines cultural tradition and scientific explanation: Offers convincing rationale from both TCM and modern exercise science.
Support and Q&A available via WhatsApp.
Certificate of Completion upon finishing the course.

Who This Course Is For:

Individuals with digestive discomfort, bloating, poor appetite, or alternating constipation and diarrhea.
Office workers and students with irregular eating habits or frequent takeout, seeking improved metabolism.
Yoga and fitness enthusiasts looking to enhance core and internal organ health.
Anyone feeling heavy, lethargic, or low-energy in the afternoons, wishing to restore vitality from the root.
Older adults seeking a gentle method to maintain digestive system health.