Reverse Hands Bend Waist is the eighth of the 18 qigong exercises that make up the Shaolin 18 Lohan Hands. Also known as Nourishing Kidneys, 攀 足 固 腰, and PAN ZU GU YAO, it has one of the broadest benefit profiles of any exercise in the set — centred primarily on kidney energy and everything connected to it in Traditional Chinese Medicine.
It is also worth noting that the first eight exercises of the 18 Lohan Hands — including this one — form the basis of the Ba Duan Jin (8 Pieces of Brocade), one of the most widely practiced qigong sets in existence.
Key Benefits of Reverse Hands Bend Waist
When practiced as qigong — not merely as physical form — Reverse Hands Bend Waist offers the following benefits:
- Brings relief to those who experience unexplained fear or anxiety
- Beneficial for sexual health, fertility, impotence, and sexual performance — in Traditional Chinese Medicine, the kidneys govern all aspects of sexual health, making this the primary exercise to practice for any related concerns
- Enhances intellect and concentration, via a sub-meridian of the kidney meridian that connects to the brain — beneficial for students who struggle to focus
- Benefits the pituitary gland (known in Chinese medicine as the Mud Pearl)
- Helps overcome emotional and psychological problems
- Increases confidence through its connection to the gall bladder meridian
- Strengthens the bones through kidney energy
- Beneficial for chronic lower back pain and sciatica
- Can overcome incontinence
- Increases energy, strength, mental clarity, will, and determination — particularly valuable for athletes seeking a competitive edge
A Technical Note: Touching the Toes
For this exercise to deliver its full benefits, it is important to touch the toes. If this is currently difficult or impossible, the preliminary exercise Drumming Kidneys should be practiced first to build the necessary flexibility before progressing to Reverse Hands Bend Waist.
The breathing coordination in this pattern can also feel challenging at first — this is common and resolves with practice.
An Important Note on Form vs. Qigong
The benefits above are only available when this exercise is practiced as qigong — with a Qigong State of Mind (QSoM) and genuine energy flow. Practicing the physical movements alone — the form — will not produce these results. The form is not the art of qigong.
Learning Reverse Hands Bend Waist directly from a qualified qigong instructor is strongly recommended, particularly given the technical requirements around toe-touching and breathing coordination. If that isn’t possible, your next best option is to learn qigong online. Reverse Hands is taught in full in my online course.
Next in the 18 Lohan Hands
The next exercise in the set is Three Levels to Ground — exercise 9 of the 18 Lohan Hands.
