Key posture cues
- Keep the ankles aligned.
- Use a wall or chair for light support when needed.
- Make the lowering soft rather than percussive.
Movement 08 of 08
Rise and Settle on the Toes
背后七颠百病消Bèi Hòu Qī Diān Bǎi Bìng Xiāo
A quiet heel rise and controlled return that closes the eight-part sequence.
Demonstration pendingReviewed movement media will appear here.
This abstract line figure is not a teaching demonstration.
Editorial learning draft
Move through the shape slowly.
- 01
Stand upright with the feet placed for easy balance.
- 02
Rise onto the balls of the feet only as high as feels steady.
- 03
Lower the heels with control and return to a settled stance.
Common errors to review
- Rising higher than balance allows.
- Rolling the ankles outward.
- Dropping the heels heavily.
Safety first
Practise beside stable support if balance is uncertain; omit heel raises if they provoke pain or dizziness.
Stop immediately with pain, dizziness, unusual shortness of breath, palpitations or other concerning symptoms.