Terra Rosa e-magazine, No. 7 (March 2011) 13

One of the main principles in Fascial Fitness training is to use a preparatory counter-movement; before per-forming a movement, we start with a slight tensioning of the myofascia in the opposite direction. The intention is to exploit the catapult effect or elastic recoil property of the fascial tissues. Imagine using a bow; as the bow is drawn, energy is stored in the limbs of the bow and when the string is released the force is transferred to the arrow. For many years scientists were puzzled to ex-plain how kangaroos and wallabies can hop at a speed of 20-25 km per hour and jump as high as 5 meters. The muscles of these animals simply don’t have that capac-ity. Later, it was found out that the high elastic storage capacity was held in the tendons and faciae, not in the muscles.

Coiling movement, making use of the elasticity of fascia, has been utilised in Tai Chi and Qi Gong for a long time. Tai Chi and Qi Gong practitioners can move swiftly and smoothly thanks to the coiling principle. Martial artists are able to generate powerful strike through coiling of energy. The coiling movement is embedded in many Tai Chi movement styles (e.g. Silk Reeling Tai Chi). Coiling provides movements that are relaxed, fluid and bal-anced, this is due to a constant balancing of opposing forces with storing and releasing of energy in the move-ments. When all the muscles, tendons and joints are linked, coiling can release a powerful energy. Coiling through the waist can give massage to the internal or-gans, while coiling through the joints strengthen ten-dons and ligaments.

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

back of the body. This will create a smooth and efficient movement.

In the book The Essence of Taiji Qigong: The Internal Foundation of Taijiquan by Dr. Jwing-Ming Yang (YMAA Publishing), he explained that the main purpose of the coiling set is to lead Qi to the skin and bone mar-row through breathing and coiling motion. The princi-ple is that we tense the muscles and fasciae by twisting the limbs and body in one direction and we relax the myofasciae when letting the limbs and body spring back to its starting position. This coincidentally is in line with the fascial fitness principle. This continuous coiling movement is believed to cause the Qi to be led to the skin and condensed to the bone marrow. Proper breath-ing and leading the Qi through the mind are the keys for a successful training.

The coiling movement should be first generated from the legs and then directed to the limbs of the body. The body should be soft like a whip. Stretch the arms to open the joints, then twist. Imagine that you are moving against resistance, and that your feet are pushing against the floor. The movement is smooth and con-tinuous like an octopus. Correct breathing is the key: slow, deep, long and not holding the breath. As you in-hale, imagine that you are drawing energy in through your hands and feet and condensing it in your Dan Tian (center of gravity located in the abdomen) and spine. As you exhale move the Qi from you Dan Tian and spine out through your hands and feet.

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)

Tai Chi Coiling Tai Chi Coiling Tai Chi Coiling MovementMovementMovement

Terra Rosa e-magazine, No. 7 (March 2011) 14

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).

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.

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.

Coiling Tai Chi

Coiling forward and backward

Drill forward and pull back

Terra Rosa e-magazine, No. 7 (March 2011) 15

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.

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.

Left and right Yin and Yang

Coiling Tai Chi

Water and fire mutually interact

Large bear encircles the moon

Terra Rosa e-magazine, No. 7 (March 2011) 16 16

7. Living Buddha holds up the heaven

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

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.

9. Golden rooster twists its wings

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

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.

Coiling Tai Chi

Living Buddha holds up the heaven

Turn heaven and earth

Golden rooster twists its wings

Turn head to look at the moon

Terra Rosa e-magazine, No. 7 (March 2011) 17

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.

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.

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.

Coiling Tai Chi

Big phyton turns its body

Up and down coilings