13-Minute Tai Chi Practice for Lower Back Relief
Move with greater ease. Support your back and waist.
A focused Tai Chi practice designed to gently mobilize the spine, release tension through the waist and back, and improve the strength and control that support everyday movement.
Created by Master Qingyuan, this 13-minute routine combines shoulder mobility, waist rotation, standing practice, forward and backward spinal movement, weight shifting, stepping, and traditional Tai Chi forms.
Rather than simply stretching the lower back, the practice trains the shoulders, spine, waist, hips, legs, and trunk to work together.
This whole-body approach helps you develop smoother movement patterns for everyday activities such as standing, turning, bending, reaching, and walking.
This Course Helps You:
- Gently mobilize the waist and spine in different directions
- Release stiffness through the shoulders, neck, back, waist, and hips
- Improve waist and trunk control during turning and weight shifting
- Develop more comfortable forward and backward movement through the spine
- Strengthen lower-body support for standing and daily movement
- Improve coordination between the waist, hips, legs, and upper body
- Build a more stable and relaxed foundation for everyday movement
The Course Includes:
A complete back-and-waist Tai Chi learning program, including:
- 13-minute Practice Demo — follow along with the complete back-and-waist routine, combining shoulder mobility, waist rotation, spinal movement, stance work, stepping, and traditional Tai Chi
- 12 Movement Breakdown Lessons — step-by-step guidance covering posture, spinal movement, waist rotation, weight shifting, balance, stretching, and whole-body coordination
The 12 movements include:
Horizontal Shoulder Stretch, Waist Rotation, Hunyuan Stance, Backward Waist Stretch, Commencing Form, Heaven and Earth Rotation, Pan Zu Gu Shen, Crane Nods Its Head, Opening Tai Chi · Dispel the Clouds and See the Sun, Dragon Step and Cloud Hands, Apparent Close Up, and Closing Form.
Each section builds on the previous one, moving from basic mobility into more coordinated waist, spine, and whole-body Tai Chi movement.
The Practice Flow:
The course begins with Horizontal Shoulder Stretch, helping open the shoulders and upper back.
Waist Rotation then introduces controlled turning through the waist while keeping the lower body stable.
Hunyuan Stance develops an upright, centered posture and creates a stable base through the legs and trunk.
The practice then progresses into Backward Waist Stretch, introducing controlled backward extension through the waist, neck, and upper body.
The Commencing Form brings the body into a more traditional Tai Chi structure before moving into Heaven and Earth Rotation, which combines waist rotation with coordinated upper-body movement.
Pan Zu Gu Shen introduces forward bending and a front-to-back opposing stretch through the back of the body.
Crane Nods Its Head adds controlled movement through the neck, upper back, waist, and legs.
The later part of the routine becomes more dynamic through Opening Tai Chi · Dispel the Clouds and See the Sun, Dragon Step and Cloud Hands, and Apparent Close Up.
These movements combine waist rotation, stepping, weight transfer, and coordinated arm movement, helping the back and waist function as part of a connected whole-body movement pattern.
The session finishes with the Closing Form, allowing the body and breath to settle gradually.
Regular Practice May Help:
- Improve flexibility through the waist, back, shoulders, and hips
- Make turning and changing direction feel smoother
- Reduce feelings of stiffness through the waist, back, and hips
- Improve waist and trunk control during everyday movement
- Strengthen support through the legs and lower body
- Improve coordination when bending, stepping, reaching, and turning
- Support a more upright and relaxed posture
- Help the upper and lower body move more smoothly together
About the Instructor
Master Qingyuan
Master Qingyuan is the 14th-generation inheritor of the Wudang Sanfeng lineage, carrying forward the authentic traditions of Wudang martial arts and Tai Chi.
He is a well-known Wudang Tai Chi master in China and has reached more than 100 million learners through his teaching and educational content.
His teaching combines traditional Wudang principles with clear, practical guidance and modern approaches to movement.
This course was specially designed by Master Qingyuan for middle-aged and older adults, with an emphasis on gentle movement, clear instruction, comfortable pacing, and practical exercises that can be incorporated into daily life.
English voiceover and subtitles included.
Certificate provided upon course completion.
Access Your Course Anytime
After purchase, you can access the course online anytime with no expiration date.
Two Ways to Access:
1. From your order confirmation email
After your order is completed, you will receive a confirmation email.
Click “Go to My Courses Page”, then log in with your email and password.
2. From Harmolearn website
Visit harmolearn.com, select “My Courses”, and log in with your email and password.
Important Reminder
Practice slowly and never force the waist, back, or spine into a deeper position.
You do not need to match the instructor's range of motion. Work within a comfortable range and gradually increase mobility over time.
People with acute back pain, recent injury or surgery, radiating pain, numbness, or significant mobility limitations should consult a healthcare professional before beginning.
This course is intended for general movement and wellness practice and is not a substitute for medical treatment.