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Chapter 13 of 13
易筋经
The twelfth form, "Hanging Tail Gesture" (Gōng Wěi Shì), also known as "Drooping Tail Gesture" (Diào Wěi Shì), focuses on the flexion, extension, and twisting of the spine, along with the stretching of the four limbs—opening up the waist, back, shoulders, and legs as if they were the tail's tip.
Stand with feet apart. With both palms facing upward, slowly raise the hands from chest height or from the sides to overhead, following the movement with your gaze. Keep the body upright and centered—do not puff out the chest or protrude the abdomen. Interlace the fingers, rotate the wrists to turn the palms upward, and press upward. Lean the body backward, arching the waist, with the eyes gazing upward. Then bend the upper body forward, allowing the arms to hang down, and press the interlaced hands toward the ground—or as far down as your body allows. While bending forward, raise the head and open the eyes wide, though not with actual straining—focus on a steady gaze and a sense of stretch along the front of the neck.
Coordinate the breathing as follows: when bending downward, exhale, and the heels may lift slightly off the ground; when straightening the body, inhale and press the heels to the ground. Repeat the entire motion 21 times. To finish, stand straight, raise both arms to the sides, and flex and extend the arms 7 times.
The essential verse states: Keep the knees straight and arms extended, bend forward and push the hands toward the ground; open the eyes wide and raise the head, concentrating the spirit. After rising, tap the heels on the ground 21 times; extend and stretch both arms, using 7 repetitions as one set. This then leads to seated practice: sit cross-legged, let the eyelids lower, the mouth gently close, focus the mind inward, and breathe evenly through the nose; only after the mind has settled should one rise—this completes the full accomplishment of this form.
The refined practice guidelines also include twisting the waist left and right: Cross the palms in front of the chest, rotate the wrists, and press downward to the ground or to your maximum range. With hands crossed, sweep in an arc along the ground toward the outside of the left foot; then raise the arms overhead to the left while turning the head, palms facing upward and lifting the face to view the sky. Twist the waist approximately 180 degrees toward the right, bend the body forward, and press the hands down to the outside of the right foot. Alternate between left and right, 3–5 times each side, gradually increasing the range of movement. Finally, from the pressing position, extend the waist and spine, raise both arms high overhead, twist the waist to face forward, bring the palms together at chest level, then slowly separate the hands and press downward, letting them rest naturally alongside the hips—restoring the starting posture. Finish by lifting and lowering the heels, tapping them against the ground 3–21 times.
From a modern exercise standpoint, the Hanging Tail Gesture is a multi-directional spinal mobility exercise, encompassing extension (backbend), flexion (forward fold), left-right rotation, and lateral lower-body sweeping. Practiced in moderation, it can:
It should be noted that traditional phrases such as "transforming sinews" (Yì Jīn) and "regulating breath" (Tiáo Xī) are understood in the modern sense to mean improving flexibility, posture, and breathing coordination; they should not be mistaken for direct therapeutic treatment of disease.
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