Course Introduction:

This course is the fifth core chapter in the Baduanjin deep teaching series, focusing on calming inner turbulence with Swaying the Head and Tail to Dispel Excess Heart Fire. This is the most dynamic and engaging form in the sequence, mimicking the soft rhythm of a dragon’s tail, designed to channel accumulated “fire” (overexcitement and tension) downward and transform it into warm life energy.

We continue the deep decomposition approach, breaking this seemingly complex arc movement into safe, learnable steps. You will not only learn the motions but also understand how physical movement creates a “neural massage,” providing deep emotional balance and physical relaxation. This is a key step from “body regulation” to “emotional regulation.”

Tip: The movements require a larger range and some lower-body strength. It is recommended to practice this after mastering the first four forms and sufficiently warming up. It serves as a bridge between calming and dynamic adjustment, laying a solid mind-body foundation for subsequent practice.

Core Benefits:

Physical Benefits
Effectively relieve tension headaches and insomnia: relaxing the neck and shoulders and soothing the nervous system directly reduces muscle tightness and sleep disturbances caused by stress.
Significantly strengthen the waist, legs, and hip flexibility: stable low stances with swaying movements strengthen knees, glutes, and thigh muscles, improving lower-body power.
Promote pelvic and abdominal circulation: tail-swaying gently massages lower organs, indirectly supporting reproductive, urinary, and digestive system health.
Enhance overall coordination and flexibility: requires coordinated movement of the head, neck, torso, and hips, providing excellent neuromuscular integration training.
Psychological and Emotional Benefits
Rapidly calm emotional agitation: the downward energy guidance helps quickly settle acute stress, anger, or anxiety.
Release accumulated psychological tension: the wave-like motion has natural rhythmic therapeutic effects, helping to release subconscious stress.
Cultivate a “flexible” mindset: movements resemble willow branches swaying in the wind, symbolizing adaptability and resilience, reducing mental rigidity.
Increase overall joy and well-being: flowing swaying often brings a playful, childlike pleasure, naturally enhancing mood.

Course Content:

This course includes 10 high-definition video lessons (total 52 minutes), focusing on rhythm development and safe progression:
Modern mind-body interpretation of “Heart Fire.” The unique role of this form in emotional regulation. Warm-up targeting waist, hips, knees, and neck.
Arc movement breakdown: divided into “calming low stance,” “weight shift to side,” “waist rotation and hip sway,” “head swaying,” and “return to neutral.”
Power and relaxation rhythm: learn to generate motion from the waist and hips rather than forcing the head; visualize an “∞” shape in the mind.
Integration of breathing and movement: detailed guidance on exhaling during sway and inhaling during transitions.
Adaptive teaching for different levels: progressive steps from high stance to standard low stance.
Dynamic correction of common mistakes: knees collapsing inward, stiff head movement, holding breath, or uncoordinated upper-lower body motion.
Full guided practice with natural sound effects to develop rhythm.
How to incorporate this form into a 5-minute “emotional reset” or bedtime relaxation routine.

Course Advantages:

Directly targets emotional regulation: provides an evidence-based tool to manage emotions through movement without thinking.
Engaging and easy to stick with: unique swaying pattern breaks monotony, making practice fun and habit-forming.
Strengthens lower-body foundation: effectively develops core lower-body strength required for martial arts and overall health in a gentle rhythm.
Promotes joint lubrication: multi-plane, low-impact movements act like a “liquid maintenance” for joints.
Suitable for family practice: safe and enjoyable, can be practiced with children or partners.
Scientifically explains mind-body connection: clarifies how physical movements influence emotions via somatic-autonomic reflexes.
Support via WhatsApp.
Certificate of completion awarded upon finishing the course.

Who This Course Is For:

Modern high-pressure individuals prone to stress, irritability, racing thoughts, or difficulty falling asleep.
Practitioners seeking non-pharmacological methods to manage emotions and improve emotional resilience.
Those with tight hips or weak lower limbs from prolonged sitting who wish to gently strengthen waist and legs.
Yoga or dance enthusiasts seeking wave-like body rhythm and coordination training.
Anyone feeling rigid or stagnant in life, wanting to inject movement and ease into their mind and body.