Terra Rosa e-magazine, No. 7 (March 2011)
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 endup with palms facing your chest, arms and fingers in a straight line. Exhale, press arms down while keeping themin 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 samemovement with the right hand.
Coiling Tai Chi
Coiling forward and backward Drill forward and pull back