Baduanjin Eighth Movement: Raise and Lower the Heels

Complete the step together first

This continues the same standing Health Qigong Baduanjin used in the first three lessons. The route follows the General Administration of Sport demonstration around 12:18–13:10, checked against the 2018 technical corrections. Left and right mean your own sides. Times locate the passage, not a required personal pace or range.

Continue from the seventh movement’s final step and hand release: the left foot has returned beside the right, both legs are upright, the fists are open and hands hang at the sides. Face forward and settle before raising the heels.

This requires standing with feet together and bearing weight through the front of the feet. If balance or foot and ankle movement is limited, establish appropriate support first. This page does not invent a chair-supported or seated substitute.

Rise upward without leaning

1. Lengthen upward through the spine, release the shoulders and keep the legs naturally straight. Leave the arms beside the body with the fingers extending down.
2. Raise both heels smoothly as weight moves onto the front of the feet. Keep the toes in contact with the ground and rise upward rather than reaching the head forward or leaning backward.
3. Pause within a position you can control, still looking forward. Do not jump or rock to raise the heels farther.

The corrections identify excessive forward-and-back weight movement and head sway as errors. They describe upright, close legs during the rise. Check stable upward movement before focusing on height.

Lower smoothly rather than dropping

1. Let the heels descend smoothly while the body remains upright. Do not deliberately stop midway and then drop abruptly.
2. Return the heels to the ground with a gentle settling action and release the shoulders and body. Let the teeth meet lightly rather than clenching the jaw or stamping for impact.
3. Regain a stable stance before the next rise. The forefeet do not leave the floor in a jump, and the feet are not lifted and stamped down.

The 2018 corrections describe an even descent and a gentle, appropriate return. They set no universal height or force. Stop if the descent causes pain, dizziness or marked discomfort.

Count the version, then continue to closing

This demonstration counts one rise and descent as one repetition and performs seven. That records its arrangement; it does not require every reader to copy the height, pace or number.

After the final descent, keep the feet together and hands at the sides. Continue with the closing arm arc, abdominal hand placement and release. Do not walk away immediately or reopen the stance for the first movement.

Check forward-and-back rocking

• If the head reaches forward or the body leans back, review the upward direction and controlled support through the front of the feet.
• If pressure shifts only onto the big toes, review contact across the toes and forefeet instead of collapsing inward.
• If both feet leave the ground, the action has changed into a jump.
• If each descent gets louder, do not treat sound as a target or increase height to produce it.

The traditional name refers to dispelling illnesses. It does not mean heel movements cure every disease.

Begin with natural breathing. A brief pause does not require holding your breath or forcing a larger movement. Traditional names identify the sequence; health effects need separate research evidence.