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Shaking the Head and Wagging the Tail Method

This exercise is the fifth section of the famous Qigong routine known as Ba Duan Jin (八段锦), or the Eight Pieces of Brocade. Its primary purpose, as suggested by its full name “Shaking the Head and Wagging the Tail to Disperse Heart Fire” (摇头摆尾去心火), is to alleviate what Traditional Chinese Medicine (TCM) refers to as “Heart Fire,” which can manifest as anxiety, insomnia, palpitations, and mouth sores.[1]

Method

Here is a step-by-step breakdown of the exercise:

Starting Position:

1. Begin by standing with your feet apart, wider than your shoulders.

2. Sink into a low horse stance, bending your knees as if sitting on a horse. The depth of the stance can be adjusted based on your leg strength.[2][3]

3. Place your hands with the palms down on your thighs, just above the knees, with your thumbs pointing towards the back. This provides support.[4][5]

Movement:

1. Inhale as you shift your weight to the left leg. Your upper body leans to the right and then circles down.[4]

2. Exhale as your torso circles forward and then to the left, looking towards your left foot.[5] The movement should be a large, circular motion with the spine.

3. Inhale as you shift your weight back to the center, coming up and completing the circle. Your head will naturally shake or rotate as part of this larger spinal movement.[4]

4. As you circle your torso, your tailbone (coccyx) should “wag” or sway in the opposite direction. For instance, as your body leans right and forward, your hips and tailbone sway to the left and back.[6][7] This coordinated movement of the head and tailbone is crucial.

5. Return to the starting horse stance position, looking forward.

6. Repeat the entire sequence on the other side, shifting your weight to the right, leaning left, and circling down. The exercise can be repeated three to five times on each side.[5]

Finishing:

1. After completing the repetitions, shift your weight to your left leg and bring your right foot back to a standing position with feet shoulder-width apart.

2. As you rise, raise your arms out to the sides and up, with palms facing each other.

3. Exhale and slowly lower your hands down in front of your body, as if gently pressing the air down, until they rest in front of your lower abdomen. Relax.

Efficacy and Benefits:

• Clears “Heart Fire” and Calms the Mind: In TCM, insomnia is often attributed to a disharmony between the Heart and Kidneys (“心肾不交” – xīn shèn bù jiāo). The heart, associated with “fire,” becomes overactive, while the kidneys, associated with “water,” are unable to cool it. This exercise helps to descend the hyperactive “fire” from the heart and allow the “water” from the kidneys to rise, restoring balance.[8] The shaking of the head stimulates the Dazhui acupoint (GV14), which helps to clear heat, while the wagging of the tailbone stimulates the spine and Du Mai (Governing Vessel), further regulating energy flow.[8] This can alleviate symptoms like anxiety, stress, and insomnia.[9]

• Improves Spinal Flexibility and Strengthens the Lower Body: The large, circular movements of the spine significantly increase the flexibility of the neck, waist, and hips.[3][6] It also strengthens the muscles in these areas.[8] Holding the horse stance builds strength and stability in the legs.

• Enhances Circulation: The twisting and turning motions promote the smooth flow of Qi (energy) and blood throughout the body, particularly in the spine, abdomen, hips, and legs.[3][6]