It might surprise you, but it’s a question I’m commonly asked:

“Marcus what’s your least favourite Qigong exercise?”

So here’s the answer:

Reverse Hands Bend Waist, AKA (also known as) Nourishing Kidneys.

Which I’ve always thought was a shame.


Because it’s such an incredible Qigong exercise, when practiced as Qigong of course.

If you only practice the form, the benefit you’ll get is being able to touch your toes.

Practice it as Qigong though and you can expect the following benefits:

  1. Bring relief to those who often feel fearful for no reason.
  2. The kidneys are linked to ALL aspects of sexual health from fertility to lack of sexual performance and everything in between. All will benefit from Nourishing Kidneys.
  3. Can enhance the intellect.
  4. Benefits the pituitary gland.
  5. Can overcome emotional and psychological problems.
  6. Increase confidence.
  7. Good for the bones.
  8. Bring relief from chronic lower back pain and sciatica.
  9. Can get rid of incontinence.
  10. Increases energy, strength, mental clarity, will and determination.

Pretty damn impressive right?

Does anything on that list look attractive to you?

This exercise is even credited with preventing baldness, though I have no proof of this. But it that’s something of interest to you, you’ll find the necessary instructions on page 86 of my book Shaolin Chi Kung ( – let me know how you get on.

Do you know something?

I can’t think of any Qigong exercise that offers so many benefits.

However, you do need to be able to touch your toes to do it properly.

But don’t worry, I got you covered. In Shaolin Chi Kung I teach you the preparatory exercise: “Drumming Kidneys” that will get you up to speed in double quick time.

I think one of the reasons that put me off this exercise in the beginning was co-ordinating the movements with the breathing. I found the pause especially uncomfortable and often felt like gasping for breath.

Which is never desirable in Qigong.

Again, I’ve got you covered, in the instructions on page 84 (at the bottom of the page) I’ll share one way to combat this problem.

Oh, and if you’re going to practice this Qigong exercise, make sure you pay attention to the special note on page 86, it’s very important.

You can find a ridiculously short and old video of me doing 1 rep of Reverse Hands Bend Waist here:

Of course you’ll find a much better video of this Qigong exercise in Week 13 of my Qigong Secrets Home Study Course.

Like I said, I wish I enjoyed Nourishing Kidneys more, it really is an outstanding Qigong exercise. But luckily it’s Energy Flow that gives you the benefits of Qigong, the Form just prepares the way.

If you’d like to learn Nourishing Kidneys or choose from 17 other equally brilliant Qigong exercisess you’ll find them all in my book Shaolin Chi Kung – 18 Exercises To Help You Live A Longer, Healthier and Happier Life.

It’s available for immediate download here:

You’re certain to find at least one Qigong exercise you’ll love.

Enjoy your practice =)

Hooray it’s Friday! Have a wonderful weekend and I’ll catch up with you again on Monday.

Kindest regards