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This course is the sixth core module in the in-depth Baduanjin series, focusing on “Two Hands Hold the Feet to Strengthen the Kidneys and Waist”, which directly strengthens the body’s “Prenatal Foundation (先天之本)”—the kidneys—and the supporting structure of the body—the lower back and spine. This practice emphasizes safe and sufficient stretching and internal nourishment rather than extreme flexibility.
Continuing the “one movement, deep understanding” teaching approach, this multi-joint coordination movement is broken down into clear, safe-to-execute steps. You will learn to use your body wisely, finding relaxation in stretching and nourishment in strengthening. This key Baduanjin movement converts accumulated Qi and blood from previous practices into reinforcement and energizing of the deep core system.
Tip: This movement requires a certain level of flexibility in the back and legs. It is recommended to first build a good Qi foundation with the first five movements (especially movements one and three). Mastering this practice prepares the body for the seventh movement (Clenching the Fists and Glowering to Increase Qi and Strengthen the Body / 攒拳怒目增气力).
Physical Health
This practice significantly improves lower back function by strengthening back muscles and endurance, relieving lumbar strain, and gently aiding recovery from lumbar disc issues. It enhances overall body flexibility by stretching the spine, posterior legs, and Achilles tendons, relieving full-body tension caused by prolonged sitting, and increasing joint mobility.
It nourishes the kidneys and improves basal metabolism through gentle compression and massage of the kidney region combined with deep breathing, helping with fatigue, cold sensitivity, and frequent nighttime urination associated with kidney deficiency. Forward bending gently compresses the abdomen, enhancing circulation and peristalsis of internal organs, benefiting digestion and detoxification.
Mental and Energy Benefits
Practicing this movement cultivates focus and patience through slow, controlled forward bends, greatly enhancing attention and endurance. It strengthens internal stability, as the kidneys and waist are linked to Zhi (志, willpower) in TCM, helping build a sense of psychological steadiness.
This practice releases stress and calms the mind, using long forward bends combined with exhalation to effectively relieve tension and clear mental clutter. Completing the movement often brings deep relaxation and a sense of satisfaction, as the spine is stretched and the body experiences profound comfort and mental fulfillment.
The course contains 10 high-definition video lessons (total 58 minutes), focusing on safe progression and body awareness. It includes modern interpretation of TCM Kidney and Waist (肾腰) function, highlighting this movement’s role in the full fitness sequence, with targeted warm-ups and activation for the spine, posterior legs, and lower back.
The movement is broken down into three stages: backward extension with arm raise, forward bend reaching down, hold and focus, returning to upright, backward extension with breath adjustment. Key safety points include protecting the lumbar spine while rounding the back, slightly bending the knees to protect the posterior legs, and using diaphragmatic breathing to assist forward bending.
Precise guidance on breathing and mental focus is provided: exhale and relax during the forward bend, inhale and engage during rising, with attention focused on the lower back (Mingmen / 命门). Stepwise flexibility training is included, from touching the calves to ankles to palms on the floor. Common errors such as locked knees, collapsed back, head dropping excessively, and breath holding are identified and corrected.
The course includes full-flow follow-along practice with slow and normal speeds, and guidance on adapting the movement as a simplified office or chair-based spinal stretch.
This course directly addresses common modern lower back issues caused by prolonged sitting, weak back muscles, and spinal stiffness. It provides a comprehensive safety system, with over one-third of the course teaching lumbar and knee protection to ensure practice without injury.
The movement offers multiple benefits: improving flexibility, strength, internal organ function, and energy levels, providing efficient mind-body integration. The course teaches correct stretching concepts: extending while relaxed rather than forcing through pain, overturning common misconceptions about flexibility training.
It lays the foundation for all physical activity, as good spinal function and posterior leg flexibility support running, fitness, yoga, and nearly all other exercises. The course combines cultural tradition and modern science, explaining traditional Kidney-strengthening benefits alongside modern anatomical insights. Support and Q&A are available via WhatsApp. Certificate of completion is issued upon finishing the course.
This course is suitable for office workers or drivers with prolonged sitting, experiencing lower back pain, stiffness, weakness, or difficulty bending. It is ideal for older adults seeking gentle maintenance of spinal flexibility, prevention of lower back conditions, and improvement of nighttime urination.
It is also for individuals with fatigue, cold sensitivity, or suboptimal energy seeking root-level vitality enhancement. Yoga and fitness enthusiasts wanting to safely deepen forward bending ability and strengthen the lower back will benefit. Anyone aiming to improve posture, stand taller, and move more effortlessly will find this practice useful.
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