Tai Yi You Long Gong - Lesson 12: Jin Chan Tuo Qiao (Golden Cicada Sheds Its Shell)
Unlock Deep Relaxation & Release Stagnation: Jin Chan Tuo Qiao, meaning "Golden Cicada Sheds Its Shell," is a powerful sequence embodying liberation through fluid movement. Performed in a state of deep relaxation , it features supple right twists with palms rising and graceful left twists with palms sinking . This highly coordinated qigong flow , driven by deep abdominal breathing , is renowned as one of the most effective practices for relieving anxiety , promoting flexibility , supporting anti-aging , and dissolving stagnation. Follow this detailed 10-movement guide.
Focus: Deep Abdominal Breathing, Spinal Twisting, Gentle Coiling/Uncoiling, Full Body Relaxation, Mental Calm, Flow.Key Benefits: Anxiety Relief, Stress Reduction, Enhanced Flexibility & Coordination, Deep Relaxation Response, Anti-Aging Support.
Preparation: Stand relaxed (Wuji Stance). Breathe deeply and naturally into your lower abdomen (Dantian). Calm your mind.
The 10 Movements of Jin Chan Tuo Qiao:
Open the Door:
Step your Right leg back into a deep Left Bow Stance .
Open both fists into palms.
Bring your Left palm down to press gently just above and slightly left of your Right palm (palms facing diagonally, maintaining connection).
Rotate & Draw In:
Press firmly through your Left foot , smoothly rotating your body right into a grounded Side Horse Stance .
As you rotate, rotate your Right palm outward (supinate) and draw it back towards your chest (palm up, fingers left).
Simultaneously, let your Left elbow sink down while your Left palm presses gently forward/right (palm forward, fingers up).
Coil Under & Project Elbow:
Press firmly through your Right foot , rotating your body 90 degrees left back into a Left Bow Stance .
As you rotate, bend your Left arm and project your Left elbow outward/forward.
Simultaneously, slide your Right palm under your Left forearm, extending it past the Left elbow to the outside.
Form the Bind (Ji Shou):
Rotate your body 90 degrees right into a centered Horse Stance .
Guide your Right palm along the outside of your Left forearm towards the right.
Place your Left palm firmly against the inside of your right wrist , creating a controlled intertwining or "bind" ("Ji Shou").
Resolve the Bind with Rotation:
Press firmly through your Left foot , rotating your body 90 degrees right into a Right Bow Stance .
Maintain the arm bind ("Ji Shou") as your upper body rotates fluidly .
Bring the bound hands smoothly in front of your chest (roughly shoulder height).
Sink & Extend - The Shedding:
Shift weight back onto your left leg, forming a Right False Step Stance (Bian Gong Bu) .
Continue rotating your torso further back/right , embodying the shedding.
Extend your Right arm fully out/side (palm up – like a wing unfolding).
Simultaneously, bring your Left arm protectively across your chest (palm down). (Core "shedding" motion) .
Sink & Settle (Low Coil):
Pivot on your Right heel, turning toes inward (knee follows naturally).
Rotate torso down/left , sinking powerfully yet relaxed into a low Horse Stance .
Bend Right elbow outwards (palm facing right, fingers left).
Simultaneously, rotate Left palm down and press/sink it beside your left hip (palm down, fingers forward/left).
Press Up & Strike Out:
Press firmly through Left foot , driving body up/right into a Right Horizontal Bow Stance (torso facing forward).
Form Left hand into fist , driving it diagonally down/left (penetrating strike, "cha ji", fist-palm outward).
Simultaneously, raise Right palm up and extend powerfully right ("cheng", palm right, fingers forward).
Turn & Deflect (Left Rise):
Rotate torso left into a Left Side Horse Stance .
Press/sink Right palm down beside right hip/thigh (palm down, fingers right - grounding).
Simultaneously, arc Left fist upward in a rising deflect/strike ("tiao ji") on left (fist-palm forward).
Shift & Uppercut (Final Resolution):
Press firmly through Right foot , rotating body left into final Left Bow Stance .
Form Right hand into fist , executing a rising uppercut ("gou ji") diagonally up/left .
Simultaneously, draw Left fist down to rest protectively beside inside of right elbow .
Completion: Gently return to Wuji Stance. Breathe deeply. Integrate the profound sense of release and calm.
Perform the Jin Chan Tuo Qiao Flow:
Execute Movements 1-10 consecutively, smoothly and without pause, like flowing water. Maintain deep, relaxed abdominal breathing coordinated with each motion. Keep your mind calm and focused on the sensations of coiling, binding, and the ultimate release ("shedding") of tension. Practice regularly to unlock its full potential for anxiety relief , deep relaxation , and vitality .
