Shaolin Ancient Health-Preserving Qigong – Yi Jin Jing

 The Origins of Bodhidharma’s Yi Jin Jing

Source: Bodhidharma, the revered founder of Zen Buddhism at Shaolin Temple, introduced two extraordinary internal practices that have been admired for generations. The first is the “Yi Jin Jing” (Muscle-Tendon Change Classic), and the second is the “Xi Sui Jing” (Marrow Washing Classic). These two methods were initially designed to cultivate energy (qi) and transform it into spirit, achieving a profound unity of body and mind. They were originally intended as supplementary practices to help monks attain meditative mastery and spiritual accomplishment. At the same time, both methods serve as supreme secrets for disease prevention, physical strengthening, and longevity, often yielding immediate results.

 

The Concept of Yi Jin Jing

Yi Jin Jing has a long history in China and is a highly renowned form of Dao Yin (guiding and pulling exercises) that has been passed down through generations. It is well-respected in both the martial arts and Qigong communities. In the context of Yi Jin Jing, “Yi” means “change,” “transformation,” or “exchange.” “Jin” generally refers to the body’s meridians, tendons, and other connective systems, including soft tissues like muscles, fascia, and blood vessels, as well as their functions. “Jing” translates to “method” or “classic.” Therefore, Yi Jin Jing is a method of using specific exercises to train the body, promote health, enhance the flow of blood and energy (qi), and strengthen the body.

 

Characteristics of Yi Jin Jing:

Yi Jin Jing exercises are characterized by tendon stretching, combining dynamic and static movements, with smooth, coordinated actions that balance hardness and softness. Each movement aims for a full extension of the body, using joint stretching to extend the tendons and muscles. The flexion, extension, abduction, adduction, and twisting movements in Yi Jin Jing help engage various parts of the body, such as the upper and lower limbs, torso, spine, and pelvis. These movements ensure that the body’s bones, muscles, ligaments, and joints move in multi-angular patterns.

Increased range of motion in bones and joints stimulates bone health, promotes bone renewal, and supports skeletal development. When the range of movement for muscles, ligaments, tendons, and joints expands, it enhances blood circulation in those areas, increases blood flow, and accelerates the transportation of nutrients to the tissues, thereby promoting overall health.

The twelve postures of Yi Jin Jing feature symmetrical movements on both sides of the body, ensuring balanced development and preventing deformities. The practice emphasizes the following:

1. Movement trajectories include upward, downward, leftward, rightward, forward, and backward directions.
2. Motion paths consist of both straight lines and curves.
3. The range of movements should be adjusted according to individual physical conditions, with slow and steady motions that maximize range without causing harm.
4. The intensity of the movements requires relaxed muscles and the use of energy rather than brute force, alternating between muscle contraction and relaxation.

In practicing Yi Jin Jing, the coordination of limbs ensures smooth and fluid transitions between movements. The harmonious flow of actions encourages the movements to be graceful, relaxed, and coordinated.

Yi Jin Jing exercises require mental relaxation, with the mind following the body’s movements. The movements should be performed in a state of mental relaxation, creating a deep integration of mind and body. Breathing is relaxed, which fosters calmness and helps achieve a harmonious connection between mind and body, promoting overall health.

Before practicing Yi Jin Jing, it’s essential to relax, clear the mind, and remain free of distractions. During practice, the mind should follow the body’s movements, with each motion guiding the mind’s focus. At the end of the practice, relax the breath and mind while maintaining clarity and awareness throughout the session.

 

Benefits of Practicing Yi Jin Jing

The Yi Jin Jing is a traditional Chinese martial arts internal training method. Its primary benefits include improving flexibility, enhancing strength, boosting blood and qi circulation, preventing disease, and promoting mental well-being through a series of specific movements and breathing techniques. The practice of Yi Jin Jing not only supports physical health but also contributes to spiritual development, manifesting in harmony between body and mind, philosophical insight, social interactions, and even artistic appreciation.

Key benefits and effects of Yi Jin Jing:

Improved Flexibility: The movements in Yi Jin Jing help stretch muscles and increase the range of motion in joints.

Enhanced Strength: Regular practice strengthens muscles and improves endurance, particularly in the back, abdomen, and lower body.

Improved Circulation: When paired with proper breathing techniques, Yi Jin Jing promotes blood flow and enhances the function of internal organs.

Disease Prevention: Long-term practice can help prevent and alleviate chronic conditions, such as cervical and lumbar spine issues.

Mental Health Promotion: Yi Jin Jing helps reduce stress, improves emotional stability, and strengthens mental resilience.

Step-by-Step Teaching of Bodhidharma’s Yi Jin Jing Movements:

1. Wei Tuo Presents the Pestle

Bend both arms at the elbows, slowly raise them to chest level in a ball-holding position, with the wrists bent and palms upright, fingers pointing upward, palms facing each other at a distance of about 10 cm. Ensure that the shoulders, elbows, and wrists are on the same plane. Coordinate the movement with breathing and perform 8-20 repetitions as needed.

Verse: “Stand upright with poise, arms rounded in front of the chest. Calm the breath, collect the mind, with a serene heart and a respectful appearance.”

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2. Wei Tuo Subdues the Demon with the Pestle

Stand with feet shoulder-width apart, firmly pressing the soles to the ground, knees slightly relaxed. Slowly extend both hands outward from the chest, raising them to shoulder level, palms upright and facing outward. Keep your eyes looking straight ahead. Inhale as the chest expands and arms stretch back. Exhale as the fingertips curl inward and palms push outward. Repeat the movement 8-20 times.

Verse: “Feet grip the ground, hands spread wide apart. Calm mind and steady breath, with wide eyes and focused stare.”

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3. Bodhidharma Views Sky

Stand with feet apart, toes touching the ground, heels lifted. Raise both hands above the head with palms facing up, keeping the middle fingers about 3 cm apart. Relax the shoulders and bend the elbows, tilt the head back, and gaze at the backs of the hands. Place the tongue against the upper palate, breathing evenly through the nose. Inhale as the hands push upward with hidden strength, while the legs press downward. Exhale as the body relaxes and palms rotate downward. To finish, form fists with palms facing up, and slowly retract them to the waist as the heels touch the ground. Repeat 8-20 times.

Verse: “Palms raise the celestial gate, eyes gaze upward. Stand steady on toes, with force extending through legs and sides. Bite tightly with determination, tongue moistening the palate, breathing calmly through the nose. Fists return with force, as if carrying great weight.”

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4. Pluck Stars, Change Dipper

Step the right foot slightly forward to the right, forming a slanted “八” stance with the left foot. As you shift your body slightly to the left, bend the knee and raise the right heel, entering a low stance with a light step on the right. Raise the right hand high, palm facing downward, while tilting the head slightly to the right and looking up at the right palm. Bend the left arm and naturally place it behind your back. Inhale as you press the head upward and extend the shoulders back. Exhale as the body relaxes. Switch sides and repeat 5-10 times.

Verse: “One hand supports the sky, palm covering the head. Eyes focus through the hand, inhale through the nose, exhaling as the body balances between both sides.”

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5. Backward Pull Nine Ox Tails

Step the right foot forward, bending the knee into a right bow stance. Raise the right fist in front of you, eyes focused on the fist, while the left fist is bent at the elbow and hanging diagonally behind your back. Inhale as both fists tighten, pulling inward, with the right fist retracting to the right shoulder and the left fist lowering behind the back. Exhale as both arms relax and return to the starting position. Then, turn the body to the left bow stance and alternate hands. Repeat with the breath for 5-10 cycles.

Verse: “Stretch one leg back, bend the other forward. Channel breath into the abdomen, while both arms exert strength. Focus on the fist, with eyes steady and intent.”

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6. Stretch Claws, Show Wings

Stand with feet apart, arms extended forward at shoulder height, palms upright and facing forward. Spread the fingers wide with strength, thumbs facing each other. Gaze fiercely ahead while raising the heels, balancing on the toes. Slowly separate the hands to the sides, arms extending into a horizontal “T” shape, palms facing outward, and lower the heels. Inhale as the palms extend forcefully, fingers stretching back. Exhale and relax the arms and hands. Repeat 8-12 times.

Verse: “Stand tall with fierce eyes, push hands forward with strength; retract with force, complete the technique seven times in full.”

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7. Nine Ghosts Draw Horse-Slaying Saber

Position your feet in a “八” shape, with the toes together and heels apart. Raise both arms in front of your chest, forming crossed palms. Bend the left elbow and sweep the left hand backward, forming a hook with fingers pointing upward behind your back. Simultaneously, bend the right elbow and extend the right hand behind your head, as if pulling the left hand with the right, mimicking the motion of drawing a saber. Grip the ground with your toes and lean forward as if unsheathing a blade. Inhale as you pull the hands tightly, and exhale as you relax. Alternate between left and right sides. Repeat 5-10 times.

Verse:“Turn the head, bend the arm, hands wrap around the head and neck; retract with strength, without holding back; alternate between left and right, with a straight body and calm breath.”

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8. Three Stances Land

Step the left foot out to the side and bend the knee into a horse stance. Keep the upper body straight, place both hands on the hips, then bend the elbows and raise the palms upward, forearms parallel as if lifting a heavy object. Pause briefly, then turn the palms downward and extend the arms as if setting down the object. Coordinate the movement with breathing: inhale as you lift, exhale as you lower. Repeat 5-10 times. To finish, straighten both legs slowly, bring the left foot back, and stand upright with feet together.

Verse:”Press the tongue firmly against the palate, eyes focus, teeth grip; feet wide, squat as if ready to pounce, hands press downward with strength; lift both palms in sync, as if lifting a heavy burden; stand with steady feet, gaze fierce, and mouth closed.”

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9. Green Dragon Probes with Claws

Stand with feet apart, both hands forming upturned fists, guarding the waist. Extend the right hand forward to the left, with the fingers forming a claw. Rotate the torso to the left, guiding the waist movement from left to right as the right hand traces a horizontal arc. Lean forward while exhaling as the hand moves to the front and upper side. Straighten the torso while inhaling as the hand moves to the left. Alternate between left and right sides, following the reverse motion. Repeat 5-10 times.

Verse:”Green Dragon reaches out, left from right; practitioners follow, firm in their movements. Strength circulates through shoulders and back, hands sweep down past the knees; eyes steady, breath smooth, and the heart calm.”

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10. Crouching Tiger Pounces on Prey

Step the right foot out wide, bending the right knee into a right bow stance, while the left leg extends in a lunge position. Lean the upper body forward, placing both hands on the ground, and slightly raise the head, gazing forward and downward. Inhale as both arms straighten and lift the upper body while reaching forward, shifting the weight forward. Exhale as the elbows bend, lowering the chest and shifting the weight back, preparing for the next move. Repeat the push and pull movement, imitating a tiger pouncing on prey, 5-10 times. Then switch to the left bow stance and repeat the same actions.

Verse:“Both legs squat, body leans forward; bend and stretch as legs alternate. Lift the head, chest thrust forward, while the back stays flat. Inhale and exhale to maintain balance, fingers pressing the ground for support. With dragon subdued and tiger crouched, mastering the form ensures health and well-being.”

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11. Bow and Drum on Ear

Stand with feet apart, toes slightly turned inward. Slowly raise both hands with palms up to the sides of your head, and clasp the back of your head tightly, fingers tapping the area behind the cerebellum briefly. Coordinate the movement with your breath. Inhale while standing upright, looking straight ahead with your head lifted as if balancing something. Exhale as you bend forward, knees straight, and fold your body, bringing your head between your knees in a bowing position. Keep the heels on the ground throughout. Repeat 8-20 times based on your physical condition.

Verse:“Hands grasp the head, bow to the knees; head seeks the crotch, teeth clenched firmly. Cover the ears to enhance hearing, relax the breath to calm the mind. Tongue touches the palate, strength flows from the elbows.”

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12. Wag Tail, Shake Head

Stand with feet apart, raise both hands with palms facing up slowly from the chest to above the head, eyes following the movement of the palms. Stand straight without puffing out the chest or arching the back. Interlock the fingers and rotate the wrists, pushing the palms upward. Lean back slightly, gaze upward, and bend the waist backward. Then, bend the upper body forward, letting the arms hang down and push the palms towards the ground while raising the head and glaring forward. Exhale while bending forward, allowing the heels to lift slightly. Inhale as the body returns to an upright position and heels touch the ground. Repeat 21 times. To finish, stand upright, extend both arms to the sides, and bend and stretch the elbows 7 times.

Verse:“Arms lift overhead, body arches back; hands press down to the ground, feet grip the earth. Inhale and exhale steadily, spine flexes, joints loosen; rise and fall with precision, achieving balance in form and breath.”