Yi Jin Jing is an exercise method mainly focused on strengthening the body. "Yi" means change, and "Jin" refers to the tendons. Its main feature is the combination of movement and stillness, inner stillness to relax the mind and regulate the breath, and outer movement to strengthen the muscles and bones.
The method of keeping fit by the Yi Jin Jing was first seen in the "Yi Jin Jing". According to recent research, this book was written by Taoist Zi Ning from Tiantai in the Ming Dynasty in the fourth year of Tianqi (1624).
Basic content and methods
The Yi Jin Jing includes two training methods: internal strength and external strength, each with 12 postures. Yi Jin Jing internal strength uses a standing position, using a certain posture, and is induced by breathing to gradually strengthen the functions of the muscles and organs. Most use static force. It is advisable to breathe comfortably and naturally without bursting of air. There are 12 postures and exercises passed down in the Yi Jin Jing in ancient times, namely Wei Tuo offering the pestle (there are 3 postures), picking stars for buckets, falling to the ground in three dishes, spreading claws and wings, pulling the tail of nine oxen upside down, nine ghosts drawing their sabers, and green dragon. Exploring claws, crouching tiger pounces on food, bowing posture, work tail posture, etc. The external strength of the Yi Jin Jing focuses on external strength. The Illustrated Commentary of the Yi Jin Jing Wai Jing points out: "When performing the external strength Kungfu, you must stand in a quiet place facing the east, meditate and concentrate, and do not need to use force to pass through the body. You only need to let the Qi pass through both hands. If If you use one force, you will not be able to pass through both hands. Perform one posture each time, count forty-nine words silently, and perform the following postures without interruption. Only when you are familiar with the mental rules of the first posture, you can do it half a month later. In one month, all the techniques will be mastered, and the force will be able to reach the top of the head. This method of practicing Qi and Yi Jin Jing is the method of Yi Jin Jing.
p> 1. Step forward in the ready position, with your head flat, eyes straight forward, and your chin slightly drawn in; hold your chest, straighten your waist and straighten your back, draw your belly and buttocks; relax your shoulders, and let your arms hang naturally on both sides of your body, with your five fingers Keep your legs together and slightly bent, with your middle fingers close to the seam of your trousers; straighten your legs, put your feet together, and bring your toes together; keep your mouth slightly together, touch your tongue to the roof of your mouth, calm your breath, and look calm.
2. Wei Tuo Xianchu posture (from the 1st to the 3rd posture).
(1) The first position is "Centralize your breath, stand still, hold your hands as if they are arched, and keep your mind calm."
"Stand upright, hold your hands in front of your chest, keep your energy calm, your heart clear and your appearance respectful." Take a step flat with your left foot to the left, the distance between your feet is about shoulder width, the palms of your feet are solid, and your feet are firm. Knees slightly loose. Slowly lift your hands forward into a ball-hugging position in front of your chest, relax your shoulders, and slightly hang your elbows. The palms of your hands are concave, and your five fingers are slightly bent inward, with the finger tips facing each other, about 4 to 5 inches apart. Or take the palm-together posture: relax your shoulders, flatten your elbows, palms together, arch your hands, place your fingers on your chest, and place your middle finger flat on your Adam's apple. The shoulders, elbows, and wrists are required to be on the same level.
(2) The second position is "Toes hanging on the ground, hands spread out, calm and dumbfounded".
The feet should be about shoulder-width apart, the soles of the feet should be firm, and the knees should be slightly loose; the waist should be straight, the buttocks should be straightened, the chest should be raised, and the abdomen should be raised; the upper limbs should be spread flat, with the palms facing the ground; the head should be like a head. , both eyes are looking forward. ?
(3) The third position "Put your palms on the Tianmen and look up, stand upright with your toes on the ground, use force around your ribs like a plant, clench your teeth without relaxing them, your tongue can generate fluid to touch your palate, and your nose can Regulate your breath and feel at ease, slowly withdraw your fists, and use force to hold them back."
The distance between your feet is about shoulder width, your toes are on the ground, and your heels are lifted; your legs are straight and planted. The abdomen is drawn in buttocks; the two palms are raised above the head, the palms are facing the sky, the four fingers are stretched together, the thumbs are separated from the other four fingers at about a right angle, and the distance between the two middle fingers is about 1 inch; the shoulders are lowered, the elbows are slightly bent; the head is raised and the eyes are Observe the back of your palms, place your tongue against the roof of your mouth, and breathe evenly through your nose. When closing the posture, turn the two palms into fists, rotate the forearm, and make the back of the fist forward. Then use the upper limbs to slowly draw the two fists from top to bottom to the waist, with the center of the fist upward; while closing the fist, the feet slowly follow the posture. Fall, when the two fists reach the waist, the heels of the two feet just fall to the ground.
3. Reach for the Stars and Change the Fighting Position: "Raise one hand high, palms down, focus on the two palms, inhale without exhaling; breathe evenly, take it back with force, do the same with the left and right"; "Lift the sky with one hand" Cover your head with your palms, and focus on your eyes from the inside of your palms; inhale and adjust your breath at the end of your nose, and forcefully withdraw your left and right legs.
(1) Move your right foot slightly forward to the right, forming an oblique eight-figure shape with your left foot. The heel of your right foot is opposite to the arch of your left foot, about a punch apart), and follow the posture slightly to the left.
(2) Bend your knees, lift your right heel, and sink your body into a right empty step; move both upper limbs at the same time, hold an empty fist with your left hand and place it behind your waist, and hang your right fingers like hooks in front of your crotch.
(3) Lift the right hook hand so that the elbow is slightly higher than the shoulder, the forearm and the upper arm are almost at right angles, and the hook hand is placed in front of the right side of the head.
(4) Relax your shoulders, bend your wrists, bring your elbows to your chest, and point your hook to the right; tilt your head slightly, focus on the right palm, and touch your tongue to the roof of your mouth; hold your chest in your hands, straighten your back, straighten your waist, close your buttocks, and lower your abdomen. Be reserved, inhale tightly and exhale slowly to make the Qi sink; the front legs are weak and the back is strong, the front legs are weak while being strong, and the back legs are weak while being strong. Exercise alternately on the left and right sides, with the same posture and requirements.
4. Inverted Nine Ox Tail Posture: "The lower abdomen is empty of luck, kneel forward and straighten the hind legs, watch the fist with both eyes, and exert force on both arms." Focusing on the two arms, you must pay attention to both pupils when observing the fist. ”
(1) Take a step forward with your left leg to the left (the distance is wider than the two shoulders), buckle your toes inward, and bend your knees to squat into a horse position. Crotch position; make fists with both hands and draw an arc from behind to the front of the crotch, with the backs of the fists facing each other and the fist faces close to the ground; follow the posture and bend the upper body slightly forward, relax the shoulders, and straighten the elbows; hold the head high and look forward.
(2) Lift the two fists to the chest, turn the fists into palms, and form a ball-holding position, straightening the waist; the shoulders are loose and the elbows are slightly lower than the shoulders; the head is flat, and the current sight is .
(3) Rotate the two forearms so that the palms of the palms are pointing to the left and right (the four fingers are close together and facing the sky, the thumbs are spread apart to form a figure-eight palm, the palms should be tight), and the palms should be flat to the left and right (divided) with the force of the situation. ) Push until the elbows are straight; relax the shoulders, straighten the elbows, dorsiflex the wrists, and make the wrists, elbows, and shoulders level.
(4) Turn your body to the right, forming a right bow and left arrow posture (facing left). Both upper limbs move at the same time. The right upper limb is externally rotated, and the elbow is bent approximately in a semicircle. The fists are facing each other, and the boxing is observed with both eyes. The height of the fist is approximately shoulder level, the elbow is no more than the knee, and the knee is no more than the toes. The left upper limb is internally rotated and extended backward. The fist is away from the hip, the shoulders are loose, the elbows are slightly bent, and the two upper limbs are rotated forward (externally) and backward (internally) to make a spiral force. The upper body is upright, the waist is bent and the hips are closed, and the breath is evenly adjusted. Exercise alternately on the left and right sides with the same posture.
5. Claws and Wings Position: "Put your palms upward, put your toes on the ground, use both sides of the body to exert force, and stand upright with your legs; breathe evenly, look at the sky gate, bite your teeth; press your tongue against the roof of your mouth, and exert force with your ten fingers. Legs straight; retract the two fists as if holding an object. "Stand up and glare, push your hands forward, and pull them back with force."
(1) Raise your hands and move your palms slowly along the chest. Lift your head upward, rotate your wrists and turn your palms, palms facing the sky, spread your ten fingers hard, face each other, and connect your middle and index fingers (left and right); raise your head, look at the intersection of the middle and index fingers, lift your heels with the force, and leave The ground is about 3 to 4 inches, and the body weight is supported by the two toes. The elbows should be slightly bent, the waist should be straight, and the knees should not be bent.
(2) Slowly separate the two palms and move down to the left and right, raise the upper limbs in a straight line (palms facing down), and follow the movement with the heels to the ground; turn the palms so that the palms face the sky, keep the ten fingers apart with force, and look towards the Look straight ahead, with shoulders, elbows, and wrists parallel to each other, straight waist, and do not bend your knees.
6. Nine Ghosts Drawing the Saber Position: "Strengthen one arm, hold your neck, pull it back from your head, breathe evenly, stand your knees straight, do the same for the left and right." "Bend your head sideways, hold your head and neck, Pull your head back, don't be too forceful, the left and right sides are aligned, the body is straight and the breath is calm."
(1) The toes are connected, the heels are separated into a figure of eight, the waist is strong, the legs are strong, the knees are straight and the feet are strong. . At the same time, both arms stand forward with palms apart in front of the chest.
(2) Move both arms, the left arm goes up and back, and the hooked hand is placed behind the body (shoulders are loosened, elbows straight, hook tip upward); the right arm goes up and to the chest (shoulders are loosened) , the elbow is slightly bent, the palm is to the left, slightly concave, the tiger's mouth is facing upward), the heel of the palm is firm, and the strength is stored in the fingers.
(3) Raise the right arm above the head, bend the elbow from the right side of the head, bend the palm down, and hold the hand around the neck. Hook your left hand into a palm, place your left palm against your back, and move it as high as possible within the allowed range.
(4) Lift the head up hard to tilt the head back; use the upper limbs to press down hard with the palms to bend the head forward, and use the hands and neck to compete. With your chest straight and your back straight, your legs firm and your feet strong, push your legs from top to bottom. Breathing is even and the eyes are slightly looking to the left.
(5) Move both arms, the left palm moves from the back to the front, the right upper limb loops forward, and the left and right palms stand crosswise in front of the chest. Swap left and right, the method is the same.
7. Three-legged stance: "With eyes clenching, tongue touching the roof of the mouth, eyes gaping, mouth split, legs spread apart; gripping the ground hard with both hands, holding up with back palms, like holding a thousand pieces of gold, both legs Straighten it up."
"Put your palate firmly on your tongue, open your eyes and focus on your teeth, spread your feet like squatting, press your hands fiercely, turn your palms together, put a lot of weight on them, open your eyes and close your mouth. , stand up without any slant. ”
(1) Take a step forward with your left leg to the left, with the distance between your feet wider than your shoulders, with your toes turned in, bend your knees and squat down into a crotch position, with your hands on your hips. The waist is straight, the chest is straight, the back is like a bow, the head is flat, and the front is looking forward.
(2) Hold the arms from back to front, with the ten fingers interlaced and grasped, the backs of the palms facing forward, the tiger's mouth facing upward, the elbows slightly bent, and the shoulders loose; the two upper limbs are like a disk on the upper chest.
(3) From the upper position, rotate your wrists and palms, with the palms facing forward. Move the upper limbs so that the two palms go down to the left and right (draw an arc), and slowly move the palms up along the front of the abdomen and chest to lift up. The height of the palms is no more than the eyebrows, and the distance between the palms is no greater than the distance between the two shoulders.
(4) Rotate your wrists and turn your palms, palms facing the ground, press down with both palms (with the tiger's mouth facing inward) (along the front of the chest and abdomen) to form empty palms and place them on the upper part of the knees. The shoulders are loosened, the elbows are slightly bent, and the arms are slightly rotated inward; the chest is slightly straight, the back is like a bow, the head is like an overhead object, and both eyes are looking forward.
8. Qinglong's Claw Exploration Position: "Use your shoulders and back with force, flat palms to reach out, close to the ground, and keep your eyes level." Qi is strong; stretch your shoulders and back, gather them past your knees, keep your eyes level, and calm your mind.
(1) Take a step flat with your left leg to the left, with the distance between your feet about shoulder width. , with both hands in a raised fist position to protect the waist. Stand upright, head level, looking forward.
(2) Raise your left upper limb and stretch your left upper limb forward and upward to the right. The palm is above the top. Follow the posture and turn your body slightly to the right, facing the right front. Look at your palm visually. Keep your shoulders straight and your elbows straight. Do not bend your wrists. . The right palm is still raised and fisted to protect the waist. Keep your feet firmly planted and don't move.
(3) From the upper position, flex the thumb of the left hand toward the palm and look at the thumb with both eyes.
(4) Rotate your left arm internally, with your palm facing downwards, lean over your waist, and push your palm to the ground. Keep your knees straight, keep your heels on the ground, hold your head high, and look forward.
(5) Lift your left palm off the ground, wrap it around your left knee to your waist, and raise your palms upward to protect your waist, as in this posture (1). The left and right hands alternately reach forward, the key points are the same.
9. Crouching Tiger Pounces on Food Position: "Strengthen the ten fingers on the back of the shoulders, squat with the feet spread apart, kneel in front and straight back, put the ten fingers on the ground, keep the waist flat and the head high, push the chest forward, breathe evenly, and do the same on the left and right.
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“Squatting with two feet apart, the body seems to be leaning, flexing and extending alternately from left to right; holding the head and chest up as if to explore the front, crouching back and waist still as if it is flattened; breathing in and out to adjust the energy, and resting on the ground with your fingertips for support ; Subduing the dragon and subduing the tiger, learning the true form is also hygienic. ”
(1) Take a big step to the right with your right leg, bend your right knee and squat down into a left-leg posture (straighten your left leg, keep the sole of your foot on the ground, and buckle your toes inward). The two palms are facing each other. Stack it up and hold it on your right knee. Straighten your waist and chest, and look slightly to the left.
(2) Turn your body to the left, straighten your right leg, and bend your left knee to make a left bow and a right arrow. Position, hold the two palms on the knees and spread them to both sides of the body, bend the elbows and raise them on both sides behind the ears, then use the strength to push the two palms forward slowly until the elbows are straight, bend the dorsiflexion of the wrists, and focus on the front.
(3) From the upper position, bend down at the waist, press down with both palms, palms or pointing to the ground, on both sides of the front of the left foot (the fingertips are forward, the distance between the two palms is about shoulder width), The palms are firm, the elbows are straight, the soles of the two feet do not leave the ground, head is raised, and the front is looking forward.
(4) Lift the heel of the right foot and touch the toes to the ground. At the same time, the left leg in front is lifted off the ground and stretched back, so that the instep of the left foot is stretched. Place it on your right heel, support your body with your two palms and your right toes, then bend your knees (knees should not touch the ground), slowly draw your body back, shift your center of gravity back, and prepare to use your toes, and slowly bend your knees. Straighten. Use both palms to push the body forward slowly. The body should be pushed forward as much as possible, and the center of gravity should be moved forward. Finally, straighten the elbows, raise the head and chest, hold the palms firmly, and then move back and forward in a wavy manner. Go back and forth, just like a crouching tiger pouncing on food. The key points are the same as the left side.
10. Bow posture: Hold the back of the head with both elbows, thrust forward with force; bite the tongue with your teeth, and bow. Lower your head to your legs; cover your ears tightly and breathe evenly. "Hold the head with both hands, lowering the waist to the knees; the head is just under the crotch, and the mouth is between the teeth; cover the ears, teach the plug, and adjust the vitality to relax; the tip of the tongue is still touching the palate, and the force is on the bends of the elbows. "
(1) Take a step forward with your left leg to the left. The distance between the two feet is wider than the shoulder width, and the toes are buckled in. The hands are lifted up slowly to the left and right, forming a horizontal position. The head is like a head. , look forward, relax your shoulders and straighten your elbows, do not bend your wrists, stand upright, and keep your wrists, elbows, and shoulders level.
(2) Bend your elbows from the upper position, interlock your fingers, and hold them with your palms. Hold the back of your head. Do not raise your chest or hips.
(3) From the upper position, bend your knees and squat down into a horse crotch position.
(4) Bend forward with your knees straight and use both hands. Keep your head under your crotch, do not bend your knees, and keep your heels from the ground.
11. Gongwei posture (lowering tail posture): "Bow down with your knees straight, arms extended, and your head touching the ground." Keep your eyes open and breathe evenly. "Knees straight and arms extended, push hands to the ground, stare with head raised, focus on one goal. Stand up and stamp your feet, twenty-one times, stretch your arms left and right, with seven as your goal."
(1) Raise your hands with both hands. Slowly raise the palm from the chest to the top, look at the palm with both eyes, and gradually move it as the palm is raised; stand upright, and do not stick out the chest and abdomen. ?
(2) From the upper position, cross your fingers and hold them, rotate your wrists and hold them on your palms, palms facing the sky, both elbows should be straight, and look straight ahead.
(3) From the upper position, lean back, bend your waist backward, follow it with your upper limbs, and look up.
(4) Lean forward from the upper position and push your palms to the ground. Keep your head high and stare, keep your knees straight, and keep your heels on the ground.
(2) Yi Jin Jing External Kung Fu
When practicing, face east in the morning, eliminate distracting thoughts, concentrate your mind, and let the "qi" flow through the hands without exerting force. Recite the numbers silently as you work. After mastering one pose, do the next one, and practice continuously after you are proficient. Various exercise methods are as follows.
(1) Form 1: Feet apart, shoulder-width apart; eyes forward, elbows slightly bent, palms down; count one word silently, fingers upward, palms Press down; press up and down once for 1 time, and the maximum number is 49 times silently.
(2) Form 2: Place your hands in front of your thighs, make fists, straighten your thumbs, and face each other; every time you count a word silently, raise your thumbs upwards, tighten your four fingers, and raise them one by one. Tight, *** silently count 49 times.
(3) The third posture: first bend the thumbs of both hands into the palms, and then make a fist with four fingers; both arms hang down by the side of the body, with the fist holes facing forward; count one word silently, and tighten the fists. Tighten and then loosen. One tightening and one loosening are counted as 1 time. Count silently 49 times.
(4) Position 4: Slowly raise both arms from bottom to front, shoulder height, elbows slightly bent, fists facing each other (about 1 foot); silently count one word each time , tighten your fist, then loosen it, tighten it and then loosen it, count 49 times silently.
(5) Form 5: Slowly raise both arms upward, push the center of the fist, and bend the arms slightly; the arms should not be close to the head, lift both heels when raising; count silently every time To read the word, tighten your fists, lower your heels together, and count 49 times silently.
(6) No. 6: Raise your arms to the left and right, bend your elbows, punch your ears (1 inch apart), and the tiger's mouth to your shoulders; count one word silently, tighten your fists, Tighten and then loosen. One tightening and one loosening are counted as 1 time. Count silently 49 times.
(7) Posture 7: Raise both arms to the left and right sides, shoulder height, tiger's mouth upward, shoulders slightly tilted back, chest slightly forward, both arms raised and toes lifted off the ground. Put the soles of your feet on the ground; count one word silently, tighten your fist, and then loosen it. One tightening and one loosening count is 1 count, and you count 49 times silently.
(8) No. 8: Raise both arms forward, at shoulder level, with both elbows unbent. The distance between the two fists is 5 to 6 inches, and the tiger's mouth is upward; count one word silently and punch one Tighten, then loosen after tightening. One tightening and one loosening is 1 time. Count silently 49 times.
(9) Form 9: Spread your arms left and right, bend your elbows to your chest, and then turn your two fists outward to the front of your nose. The distance between the two fists is about 2 inches, and the center of the fist is facing outward; count silently every time. In Chinese characters, tighten your fist and then loosen it. One tightening and one loosening count is 1 time. Count 49 times silently.
(10) Posture 10: Raise your upper arms to the left and right, with your forearms straight up, with the tiger's mouth facing your ears; every time you count a word silently, tighten your fists, and then loosen them. Relax for 1 time and count silently 49 times.
(11) Posture 11: Lower your arms, turn your palms to both sides below the navel, and place your thumbs 1 to 2 points away from the navel; count one word silently, tighten your fists, and then loosen them. , one tighten and one loosen for 1 time, count silently 49 times.
(12) Form 12: Release your hands, let your arms hang down, then raise your arms flat in front of you, palms upward, lift your heels at the same time, when your heels fall, return your hands to their original state, repeat 3 times.
Self-care application
Yi Jin Jing Neigong involves a large amount of exercise and difficult movements. Generally, the full set of exercises is only suitable for young adults with good physical strength or patients with chronic diseases. It can significantly improve physical fitness, cure diseases and strengthen the body. Yi Jin Jing External Kung Fu mainly exercises the palms and upper limbs, so it can be generally applied to healthy people of all ages and patients with chronic diseases. Through upper limb exercises, it can strengthen luck, activate blood circulation and relax muscles, affecting the whole body.
Precautions
People with weak constitutions should use internal strength training methods with caution, especially the "crouching tiger pounces on food posture". The amount of exercise and difficulty are high, and people with heart disease and asthma attacks Avoid use. When the above-mentioned patients use external skills training methods, they should also reduce the number of operations of each posture, do it according to their ability, and proceed step by step.
This method focuses on the combination of movement and stillness. On the one hand, it emphasizes the close combination of movement and static practice in the way of practice. On the other hand, it means that when practicing Qigong, you should be "quiet in movement", that is, maintain a state of mental tranquility, concentrate on it, and breathe naturally. Harmony of movement. Only by combining movement and stillness, and by coordinating the mind, qi, and body, can the qi be refined and transformed to generate spirit, nourish the internal organs, qi and blood, and strengthen the muscles, bones, skin, and flesh externally. The Yi Jin Jing External Kung Fu adopts silent chanting method, which can promote the tranquility of the body and the adjustment of functions.
The Yi Jin Jing Neigong was adapted by modern people based on the twelve postures of the Yi Jin Jing. Because it has a significant effect on strengthening the body, it is widely used as one of the basic training methods of massage doctors in modern times.
The Book of Changes is a classic that explores the birth and death of all things in the universe. It encompasses so much and has so many uses. If you haven’t dabbled in it, you won’t be able to get a glimpse of it. Exploring the mysteries of the universe and the earth is certainly not the right of professionals. Studying Yili can not only satisfy your own thirst for knowledge, but also experience some problems that you have never thought about before. When you face new problems and make breakthroughs, You will find that your own views on things are so comprehensive and incredible. The Five Chinese Arts can last for thousands of years and tens of thousands of years, but there is a reason for them.
The Book of Changes represents a state in which all things treat each other, and the two yin and yang are generated from the Taiji, and the two yangs regenerate the four images, and the four images become the Bagua. All things in the universe are changing regularly in the Bagua. The ancients used the divination (divination) in the early stages of the Bagua to observe the heavens and geography, and understand human affairs (also known as the three talents of heaven, earth and man). The yin and yang interact, oppose, merge, and Change, this is the so-called "Tao", and is also the basic spirit of the I Ching.
To briefly explain the principles of the Book of Changes, we often refer to the "Three Changes of Change", which are: simplicity, change and difficulty.
Simplicity: That is the origin of all things in the universe?/