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Yi Jin Jing 易筋经:Part 1

Yi Jin Ying literally means “Transform Sinew Method or “Sinew Changing Method.” Yi Jin Jing is method transforming weak and flaccid tissues into healthy and strong sinews. From the perspective of traditional Chinese medicine, the sinews (Jin) include, tendons, ligaments, connective tissue and cartilage.

Preparation:

Start with feet together and arms and hands hang naturally by the sides.

Step the left foot out so the feet are under the hips:

  • The head is upright.
  • The neck moves back as though touching a collar.
  • The tongue tip is rises up to touch the palate.
  • Loosen the shoulders and let the elbows drop.
  • The chest softens and the upper back lifts and gently straightens.
  • Relax the hips and let the tailbone sink downward.
  • The buttocks relax and the knees are slightly bent, but internally feel as though they straighten.
  • The feet stand firmly on the ground. The whole foot is on the floor.
  • Breathe naturally with diaphragmatic Kidney Breathing” or “Dantian Breathing”
  • Relax the mind and let go of distractions.

Yi Jin Jing aims a building up the constitution. It is also the foundational exercise for learning to emit Qi (Wai Qi). Yi Jin Jing should be practiced once or twice daily. First learn the postures and movements and the add the coordination of the breath and Mind-Intention.

The repetitions can be increased gradually. Older and middle-aged people should be careful about letting the Qi go upwards during practice, or if they have high blood pressure should avoid it entirely. The lifting heels can be omitted if this headache, dizziness or high blood pressure occur.

  1. Wei Tuo Presents the Pestle

韦驮献样 (Wei Tuo Xian Yang)

Stand erect and straight,

The hands in reverence before the chest,

Settle the Qi, gather and restrain the Spirit,

Heart-Mind is clear and reverent.

立身期正直,

环拱手当胸,

气定神皆敛,

心澄貌亦恭

Turn the hands into yin Palms (facing the ground) and slowly lift them up to shoulder level. Turn the hand into Yin yang Palms (palms face each other) and bring them together in front of the chest. The two Shaoshang (Lung 11) acu-points gently touch each other and the fingers point upward. The shoulders relax and the elbows drop. Breathe in Dantian so that Qi gathers there. Hold this posture for several minutes.

While holding this posture, follow the flow of Qi and as you inhale guide Qi so that Qi flows out of your fingertips, enters the nostrils and descends to Dantian. As you exhale, guide Qi from Dantian to the chest and along the three yin channel of the hand (Lung, Pericardium and Heart) so that Qi flows into the palms.

  1. Carrying a Demon Vanquishing Pole Across the Shoulders

横担降魔样 (Heng Dan Xiang Mo Yang)

Stand like a post on tip toe,

The two hands are level and open outward,

Heart-Mind and Qi balanced and still,

Eyes and mouth open wide as though stupefied.

足趾柱地,

两手平开,

心平气静,

目瞪口呆。

Turn the hands into yin palms (palms facing the ground), as you extend thearms out to the sides at the level of the shoulders. Simultaneously lift the heels and stand on tiptoe. Concentrate the Heart-Mind and look straight ahead with the chin gently drawn in and the back straight. Breathe naturally and concentrate the mind on Laogong (P 8), in the center of the palm, and on the toes. As you fill inhale and fill Dantian, concentrate on Laogong. As you exhale concentrate on the toes.

  1. Uphold the Heavenly Gate in the Palms

掌托天门 (Zhang Tuo Tian Men)

Look upward and hold the heavenly gate in the palms,

Stand upright on the ball of the foot,

The whole body is planted like a tree,

The teeth are clenched tightly,

The tongue presses the palate and saliva gushes out,

Breath through the nose and the Heart-Mind is calm,

The two fists are slowly drawn downward,

Exert strength like pulling a heavy weight.

掌托天门目上观,

足尖着地立身端,

身周腿胁浑如植,

咬紧牙关莫放宽。

舌下生津将腾抵,

鼻中调息将心安,

两拳缓缓收回处,

用力还将挟重着。

From the previous exercise, inhale and move the hands upward in an arc as you turn the palms upward to become yang palms (palms face upward). The arms form and arch the fingers of the two hands point toward each other just above the Tianmen ( 2 cun superior to the font hairline). acupoint as if holding the heavenly gate. Lift the heels and stand on tiptoe, moving the heels slightly outward so as to close Huiyin (Ren 1), while opening the Huiyang (BL 35). Gently clench the teeth (tongue tip still touching palate). Use inward vision to gaze through Tianmen at the space between the hands.

Make fists and let the arms follow the same arc they rose along to reach the position from Exercise Two: Yin palms with arms extended out to the sides at the level of the shoulders. Simultaneously exhale and guide Qi to Dantian, As you exhale fix the Mind-Intention on Dantian. As the palms raise to repeat the exercise inhale and Mind-Intention shifts to the palms. Repeat the exercise several times.

  1. Pluck the Star Transform the Dipper

摘星换斗 (Zhai Xing Huan Dou)

One palm holds the up the sky overhead,

Gaze calmly at the inner palm,

Inhale through the nose and exhale thorough the mouth

Exert strength between left and right with the eyes.

只手擎天掌覆头,

更从掌内注双眸,

鼻吸口呼频调息,

用力收回左右眸。 

Slowly lift the right hand until it is just above and in front of the forehead. Simultaneously the right hand forms a fist and lowers until the back of the fist rest on the left side of the small of the back. Focus your gaze on the right Laogong. While concentrating the Mind-Intention on right Laogong, connect inner Laogong (P 8), in the center of the palm, the two eyes and outer Laogong (opposite P 8 on the back of the hand) on the left hand. As you inhale and exhale the small of the back fluctuates between concave and convex. 

Concentrate on Inner Laogong of the raised hand on inhalation and on the outer Laogong of the lower hand when exhaling. The mind, the eyes and inner Laogong move slightly with the fluctuating concave-convex, opening-closing movement of the back.

Alternate sides several times.

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