Tai Chi Coiling

Movement

One of the main principles in Fascial Fitness training is back of the body. This will create a smooth and efficient
to use a preparatory counter-movement; before per- movement.
forming a movement, we start with a slight tensioning of
the myofascia in the opposite direction. The intention is In the book The Essence of Taiji Qigong: The Internal
Foundation of Taijiquan by Dr. Jwing-Ming Yang
to exploit the catapult effect or elastic recoil property of
the fascial tissues. Imagine using a bow; as the bow is (YMAA Publishing), he explained that the main purpose
drawn, energy is stored in the limbs of the bow and of the coiling set is to lead Qi to the skin and bone mar-
row through breathing and coiling motion. The princi-
when the string is released the force is transferred to the
arrow. For many years scientists were puzzled to ex- ple is that we tense the muscles and fasciae by twisting
plain how kangaroos and wallabies can hop at a speed of the limbs and body in one direction and we relax the
20-25 km per hour and jump as high as 5 meters. The myofasciae when letting the limbs and body spring back
muscles of these animals simply don’t have that capac- to its starting position. This coincidentally is in line with
ity. Later, it was found out that the high elastic storagethe fascial fitness principle. This continuous coiling
capacity was held in the tendons and faciae, not in the movement is believed to cause the Qi to be led to the
muscles. skin and condensed to the bone marrow. Proper breath-
ing and leading the Qi through the mind are the keys for
Coiling movement, making use of the elasticity of fascia, a successful training.
has been utilised in Tai Chi and Qi Gong for a long time.
Tai Chi and Qi Gong practitioners can move swiftly and The coiling movement should be first generated from
smoothly thanks to the coiling principle. Martial artists the legs and then directed to the limbs of the body. The
are able to generate powerful strike through coiling of body should be soft like a whip. Stretch the arms to
energy. The coiling movement is embedded in many Tai open the joints, then twist. Imagine that you are moving
Chi movement styles (e.g. Silk Reeling Tai Chi). Coiling against resistance, and that your feet are pushing
provides movements that are relaxed, fluid and bal- against the floor. The movement is smooth and con-
anced, this is due to a constant balancing of opposing tinuous like an octopus. Correct breathing is the key:
forces with storing and releasing of energy in the move- slow, deep, long and not holding the breath. As you in-
ments. When all the muscles, tendons and joints are hale, imagine that you are drawing energy in through
linked, coiling can release a powerful energy. Coiling your hands and feet and condensing it in your Dan Tian
through the waist can give massage to the internal or- (center of gravity located in the abdomen) and spine. As
gans, while coiling through the joints strengthen ten- you exhale move the Qi from you Dan Tian and spine
dons and ligaments. out through your hands and feet.

A specific routine called the Coiling Set is particularly
useful to illustrate the principle; it was originally devel-
oped for martial arts training but now used as a health
exercise. Practising the coiling set helps us to develop a
fluid connection between the lower and upper body,
between the left and right side, between the front and
Here are some examples taken from The Essence of
TaiJi JiGong DVD by Dr. Yang Jwing-Ming (YMAA
Publishing). These coiling exercises can be added to
your fascia fitness routine.
(Pictures taken from The Essence of TaiJi JiGong DVD,
courtesy of YMAA Publishing)

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 Coiling Tai Chi
Warming Up:

Coiling forward and backward

Lift the hand in front of the chest, slightly rounding the shoulder. Direct the hands to move towards the front of
the body and tensioning the muscles, then and letting it return to the original position (front of the chest).

Coiling forward and backward

The Coiling Set

The coiling set is composed of 12 movements that can be performed in stationary or moving. Each movement is to
be performed 10 times.

1. Stand calmly to regulate the spirit & breathing

Feet shoulder-width apart, arms hang naturally at sides.

2. White crane relaxes its wings

Inhale while turning palms to the back, rounding the shoulders forward and slightly arching your chest. Exhale,
turn palms to face front.

3. Drill forward and pull back

Inhale, lift hands to mid chest with palms facing up. All fingers and both arms should be in a straight line. Exhale,
pull in the elbows and extend arms in front of you, palms up while gently rounding the shoulders forward. Inhale,
spread your elbows out to the sides and draw arms back to chest. Rotate your arms as they move so that they end
up with palms facing your chest, arms and fingers in a straight line. Exhale, press arms down while keeping them
in line, palms facing down, until arms are fully extended and fingers point downward.

Drill forward and pull back

4. Left and right Yin and Yang

Hands in front of the abdomen. Exhale, drill your right hand forward, rotate the palm upwards and slightly turn-
ing your body. Inhale, recoil by pulling the right hand to the original position. Then continue by doing the same
movement with the right hand.

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 Coiling Tai Chi

Left and right Yin and Yang

5. Water and fire mutually interact

Inhale, turn palms up and raise hands to the clavicle level as if you were lifting something. Exhale, turn palms
down, then push them downward to your abdomen keeping the hands lined up in front of your body until arms
are fully extended and fingers point straight to ground.

Water and fire mutually interact

6. Large bear encircles the moon

Inhale, lift hands to clavicle level while turning palms faced up. Exhale, extend and rotate your arms forward so
that your arms and chest form a large circle with palms facing forward. Inhale, turn palms to face inward as you
move your hands back toward chest. Exhale, push both palms down to your abdomen keeping the hands in line.

Large bear encircles the moon

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 Coiling Tai Chi
7. Living Buddha holds up the heaven

Similar to movement no. 6 except that you push your hands up instead of forward.

Living Buddha holds up the heaven

8. Turn heaven and earth in front of the body

Raise both hands in front of your chest, Turn palms upwards while inhaling, exhale push one hand up to the sky
and push the other hand down the earth. Coil back to the original position and do the movement on the opposite
hands.

Turn heaven and earth

9. Golden rooster twists its wings

Similar to movement no. 8, except that the descending hand is threaded behind your back.

Golden rooster twists its wings

10. Turn head to look at the moon

Continue from No. 9 but now twist your body to look directly behind you as you exhale. When right hand is up,
twist to the left and vice versa.

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16 to look at the moon
Turn head
 Coiling Tai Chi
11. Big python turns its body

Step your left leg to the left and squat down to put about 60% of your weight on it. Twist your body and move the
arms. Exhale, twist your body to the left and twist your head to look to the back. Inhale, return to centre. Exhale,
turn to the right. Toes point 45 degrees outward. Pivot feet as necessary to keep your stance stable.

Big phyton turns its body

12. Up and down coilings

Turn your body to face forward and bring your hands to your waist. Next, exhale and stand upright and raise your
hands straight up palms facing forward. Then inhale and lower your body as you twist it to the side and draw your
hands into your chest turning the palms up. You should end up in the Sitting on Crossed Legs Stance. Pivot your
feet as necessary to keep your stance stable. Then raise and twist your body into Horse Stance facing front. Repeat
the movements to the opposite side.

Up and down coilings

For the complete description and demonstration of the coiling set, we refer to the book and DVD The Essence of
Taiji Qigong by Dr. Yang Jwing-Ming, published by YMAA.

Reference:

Yang, J.M. 1998. The Essence of Taiji Qigong: The Internal Foundation of Taijiquan. Book and DVD. YMAA Publi-
cation Center.

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