Enhance Your Desk Wellness: Tai Yi You Long Gong - Lesson 14: White Snake Coiling (Bai She Chan Shen) in the 37-Step Stance
Combat Desk Stiffness: Learn the graceful yet powerful "White Snake Coiling" (Bai She Chan Shen) posture from Tai Yi You Long Gong Lesson 14. This distinctive movement, named for the coiling motion of the wrists resembling intertwined serpents, is practiced within the grounding 37-Step Stance .
It promotes exceptional spinal rotation, core engagement (lower abdomen/Dan Tien) , and cultivates subtle energy awareness ("tingling sensation") , making it ideal for office workers seeking posture correction and energy flow . Discover how to adapt it even at your desk!
Focus: Spinal Rotation & Twisting, Wrist/Coiling Technique, Deep Stance Stability (37-Step), Dan Tien Focus & Qi Sensation, Balance, Fluid Weight Transfer.Key Benefits: Improves Spinal Mobility & Health, Relieves Lower Back & Shoulder Tension, Strengthens Core & Legs, Enhances Balance & Coordination, Cultivates Mind-Body Awareness & Energy (Qi) Flow, Grounding & Centering.
Essential Stance: The 37-Step (San Qi Bu)
Feet positioned wider than shoulder-width (specific distance varies by system, approx. 2.5-3x shoulder width is common).
Bend knees significantly, sinking the hips low as if sitting back.
Torso upright, spine elongated.
Weight distribution creates a stable, rooted base – crucial for the "White Snake Coiling" movements. (Imagine standing firmly on a wide base point 37) .
Pelvic Floor & Dan Tien: Maintain lower abdomen drawn in and slightly up ("Xigui Dan") towards the navel/dan tien area throughout. Focus awareness here; practitioners often report a distinct "tingling" or "warming" energy sensation ("Dong Zhong You Yang") in the pelvic floor/lower abdomen with practice.
Part 1: White Snake Coiling - Detailed Phases (Traditional Standing Practice)
Phase 1: Initiate the Coil (Right Bow Stance)
Pivot & Extend: Start in the 37-Step Stance. Push strongly off your left foot , initiating a smooth rotation of your torso to the right . Simultaneously, step or shift weight forward onto your right foot, forming a Right Bow Stance (right knee bent ~90 degrees, left leg straight but not locked, feet grounded).
Snake Emerges: As you rotate into the Bow Stance, extend both arms forward at shoulder height. Open your hands from loose fists into palms facing down , fingers extended. Hands should be approximately shoulder-width apart .
Focus: Keep your gaze forward naturally along your arms.
Phase 2: The Coiling Motion (Transition & Wind)
Shift & Sweep: Begin rotating your torso back to the left . Shift your weight back or step slightly to transition out of the deep Bow Stance towards a more upright, stable position (often a brief "horse stance" type posture during the weight shift).
Right Hand Sweeps Down: Your right hand sweeps downward and to the right in a controlled arc, palm perhaps rotating slightly.
Left Hand Winds Up: Simultaneously, your left hand sweeps upward and then inward in a circular path across your body. It finishes near or in front of your right shoulder , palm potentially facing the shoulder or diagonally. (Visualize the hands beginning their coiling paths like two snakes moving in opposite arcs).
Phase 3: Complete the Coil (37-Step Stance - Coiled Position)
Settle into Root: Settle your weight back, sinking deeply again into the 37-Step Stance .
Coil Manifested (Right Hand Up): Your right arm is now positioned slightly bent, with the right palm facing up and lifted to a height above eye level , as if offering or presenting something upwards. Keep the elbow relaxed.
Coil Manifested (Left Hand Down): Your left hand presses gently down and forward towards your lower abdomen (Dan Tien area) , palm facing down , fingers pointing forward .
Integration: Feel the opposing forces: the lift of the right hand/arm, the grounding press of the left hand, the deep stance, the engaged core ("Xigui Dan"), and the spinal twist integrated into the posture. Maintain awareness of the Dan Tien and potential energy sensations ("tingling").
Gaze: Eyes can softly follow the right hand upwards or maintain a forward focus.
Complete the Movement: The sequence would then flow naturally into the mirror image for the left side (Pushing off the right foot, rotating left into Left Bow Stance, then coiling back to center into 37-Step with Left hand up, Right hand down).
Performing "White Snake Coiling" in the Office:
Standing Variation (Limited Space): Focus on the core twisting motion and arm coiling .
Stand with feet slightly wider than hips, knees soft.
Phase 1 (Twist Right): Rotate torso right, extend arms forward palms down.
Phase 2 (Coil): Rotate torso back left; sweep right arm down/right, left arm up/across to right shoulder area.
Phase 3 (Coil Settle): Slightly bend knees (mini-stance). Right palm lifts upwards near head height, left palm presses down near abdomen. Engage core ("Xigui Dan").
Repeat for left side.
Seated Variation (Chair):
Sit tall on the front half of a sturdy chair, feet flat, spine straight.
Phase 1 (Twist Right): Rotate torso right from the waist. Extend arms forward, palms down.
Phase 2 (Coil): Rotate torso back center/left. Sweep right arm down to side/right thigh, left arm sweeps up and in towards right shoulder.
Phase 3 (Coil Settle): Right palm rotates up, lifts slightly (elbow bent, not above shoulder necessarily). Left palm rotates down, presses gently towards lower abdomen. Actively draw lower abdomen in/up ("Xigui Dan"). Feel the twist and opposing arm energies.
Repeat for left side.
Key Focus for Desk Practice: Emphasize the spinal twist , wrist/arm coiling path , core engagement (Xigui Dan - draw navel in/up) , and mindful energy awareness in the Dan Tien area. The depth of stance and precise hand heights are secondary to the flow and internal focus in an office context.
Practice Regularly: Integrate the White Snake Coiling flow during short breaks. It powerfully counteracts prolonged sitting, enhances spinal health , stimulates core strength and Qi flow , and cultivates mindful presence – crucial wellness tips for office workers . Focus on smooth transitions and the unique energy sensation as you progress
