Muscle-Tendon Transformation Exercises

Yi Jin Jing

The Yi Jin Jing Qigong is a popular qigong exercise set from China. "Yi Jin Jing Qigong" means "Muscle and Tendon Transforming Exercises."

In most cases, this qigong regimen consists of 12 movement sequences. There are some versions of the Yi Jin Jing with many more movements (22, 49, 108, 216). Some of the longer versions of the Yi Jin Jing include movements from the Eight Section Brocade Routine, the Animal Frolics Routines, the Louhan Routine, or the Bone Marrow and Brain Washing Routine.

Most people practice a 12 movement version of the Yi Jin Jing that was described in a book published by Pan Weiru in 1858 called "Essential Techniques for Guarding Life." Also, Wang Zuyuan published a book in the 1880's titled "Illustrated Exposition of Internal Techniques" that described the same qigong routine as did Pan Weiru. 

Names of the Yi Jin Jing Qigong Movements
Opening Form
1. Wei Tuo Presenting the Pestle 1
2. Wei Tuo Presenting the Pestle 2
3. Wei Tuo Presenting the Pestle 3
4. Plucking Stars on Each Side
5. Pulling Nine Cows by Their Tails
6. Showing Talons and Spreading Wings
7. Nine Ghosts Drawing Sabers
8. Sinking the Three Bodily Zones
Three Plates Falling on the Floor
9. Black Dragon Displaying Its Claws
10. Tiger Springing On Its Prey
11. Bowing Down in Salutation
12. Swinging the Tail
Closing Form

Some claim that the Yi Jin Jing was created by the famous Zen Patriarch Bodhidharma (Da Mo) around 520 CE, and refined over centuries by Shaolin monks, while others argue for an even more ancient Daoist lineage.


There are numerous instructional DVDs available now for the 12 movement verion of the Yi Jin Jing. I like the instructional book and DVD by the Chinese Health Qigong Association:

Yi Jin Jing: Chinese Health Qigong. Compiled by the Chinese Health Qigong Association. Beijing, China, Foreign Languages Press, 2007. 95 pages, charts, includes an instructional DVD. ISBN: 9787119047782. VSCL. "Qigong is an aspect of traditional Chinese medicine that involves coordinating breathing patterns with physical postures to maintain health and well-being. Yi Jin Jing/ Tendon-Muscle Strengthening Exercises is an accessible, fully-illustrated guide to a particular qigong exercise that focuses on turning and flexing the spine. Based on the twelve traditional routines of Yi Jin Jing, the exercises covered in the book feature soft, extended, even movements that invigorate the limbs and internal organs. In particular, practice of the Yi Jin Jing exercises improves flexibility, balance and muscular strength, and has a beneficial effect on the respiratory system. Each routine is described step-by-step and is illustrated with photographs and key points. The authors also point out common mistakes and offer advice on how to correct these. Complemented by an appendix of acupuncture points and accompanied by a DVD, this book will be of interest to Qigong and Tai Chi practitioners at all levels, students of martial arts and anyone interested in Chinese culture."
- Singing Dragon.


For a good book on the theory of the Yi Jin Jing, read Qigong: The Secret of Youth: Da Mo's Muscle/Tendon Changing and Marrow Brain Washing Classics. By Yang, Jwing-Ming, Ph.D., 1946-. An Advanced Qigong Regimen for the Serious Practitioner. Boston, Massachusetts, YMAA Publication Center, 2000. Second Edition 2000, First Edition 1989. Index, appendices, charts, 312 pages. ISBN: 1886969841. VSCL.

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Yi Jin Jing Chi Kung

I have done some research on Muscle and Tendon Changing Qigong, Yi Jin Jing Qigong, and have documented my findings on a webpage:  Yi Jin Jing Qigong.

I recommend the following Yi Jin Jing Qigong resource:  

Yi Jin Jing: Chinese Health Qigong.  Compiled by the Chinese Health Qigong Association.  Beijing, China, Foreign Languages Press, 2007.  95 pages, charts, includes an instructional DVD.  ISBN: 9787119047782.  $20.00 US.  VSCL.  "Qigong is an aspect of traditional Chinese medicine that involves coordinating breathing patterns with physical postures to maintain health and well-being. Yi Jin Jing/ Tendon-Muscle Strengthening Exercises is an accessible, fully-illustrated guide to a particular qigong exercise that focuses on turning and flexing the spine.  Based on the twelve traditional routines of Yi Jin Jing, the exercises covered in the book feature soft, extended, even movements that invigorate the limbs and internal organs. In particular, practice of the Yi Jin Jing exercises improves flexibility, balance and muscular strength, and has a beneficial effect on the respiratory system. Each routine is described step-by-step and is illustrated with photographs and key points. The authors also point out common mistakes and offer advice on how to correct these.  Complemented by an appendix of acupuncture points and accompanied by a DVD, this book will be of interest to Qigong and Tai Chi practitioners at all levels, students of martial arts and anyone interested in Chinese culture." - Singing Dragon.  

 

Tendon and Muscle Enhancing Chi Kung Exercises

Yi Jin Jing

The Yi Jin Jing Qigong is a popular qigong exercise set from China. "Yi Jin Jing Qigong" means "Muscle and Tendon Transforming Exercises."

In most cases, this qigong regimen consists of 12 movement sequences. There are some versions of the Yi Jin Jing with many more movements (22, 49, 108, 216). Some of the longer versions of the Yi Jin Jing include movements from the Eight Section Brocade Routine, the Animal Frolics Routines, the Louhan Routine, or the Bone Marrow and Brain Washing Routine.

Most people practice a 12 movement version of the Yi Jin Jing that was described in a book published by Pan Weiru in 1858 called "Essential Techniques for Guarding Life." Also, Wang Zuyuan published a book in the 1880's titled "Illustrated Exposition of Internal Techniques" that described the same qigong routine as did Pan Weiru. 

Names of the Yi Jin Jing Qigong Movements
Opening Form
1. Wei Tuo Presenting the Pestle 1
2. Wei Tuo Presenting the Pestle 2
3. Wei Tuo Presenting the Pestle 3
4. Plucking Stars on Each Side
5. Pulling Nine Cows by Their Tails
6. Showing Talons and Spreading Wings
7. Nine Ghosts Drawing Sabers
8. Sinking the Three Bodily Zones
Three Plates Falling on the Floor
9. Black Dragon Displaying Its Claws
10. Tiger Springing On Its Prey
11. Bowing Down in Salutation
12. Swinging the Tail
Closing Form

Some claim that the Yi Jin Jing was created by the famous Zen Patriarch Bodhidharma (Da Mo) around 520 CE, and refined over centuries by Shaolin monks, while others argue for an even more ancient Daoist lineage.

There are numerous instructional DVDs available now for the 12 movement verion of the Yi Jin Jing. I like the instructional book and DVD by the Chinese Health Qigong Association:

Yi Jin Jing: Chinese Health Qigong. Compiled by the Chinese Health Qigong Association. Beijing, China, Foreign Languages Press, 2007. 95 pages, charts, includes an instructional DVD. ISBN: 9787119047782. VSCL. "Qigong is an aspect of traditional Chinese medicine that involves coordinating breathing patterns with physical postures to maintain health and well-being. Yi Jin Jing/ Tendon-Muscle Strengthening Exercises is an accessible, fully-illustrated guide to a particular qigong exercise that focuses on turning and flexing the spine. Based on the twelve traditional routines of Yi Jin Jing, the exercises covered in the book feature soft, extended, even movements that invigorate the limbs and internal organs. In particular, practice of the Yi Jin Jing exercises improves flexibility, balance and muscular strength, and has a beneficial effect on the respiratory system. Each routine is described step-by-step and is illustrated with photographs and key points. The authors also point out common mistakes and offer advice on how to correct these. Complemented by an appendix of acupuncture points and accompanied by a DVD, this book will be of interest to Qigong and Tai Chi practitioners at all levels, students of martial arts and anyone interested in Chinese culture." - Singing Dragon.

For a good book on the theory of the Yi Jin Jing, read Qigong: The Secret of Youth: Da Mo's Muscle/Tendon Changing and Marrow Brain Washing Classics. By Yang, Jwing-Ming, Ph.D., 1946-. An Advanced Qigong Regimen for the Serious Practitioner. Boston, Massachusetts, YMAA Publication Center, 2000. Second Edition 2000, First Edition 1989. Index, appendices, charts, 312 pages. ISBN: 1886969841. VSCL.

Muscle and Tendon Transforming Qigong Exercises

Yi Jin Jing

The Yi Jin Jing Qigong is a popular qigong exercise set from China. "Yi Jin Jing Qigong" means "Muscle and Tendon Transforming Exercises."

In most cases, this qigong regimen consists of 12 movement sequences. There are some versions of the Yi Jin Jing with many more movements (22, 49, 108, 216). Some of the longer versions of the Yi Jin Jing include movements from the Eight Section Brocade Routine, the Animal Frolics Routines, the Louhan Routine, or the Bone Marrow and Brain Washing Routine.

Most people practice a 12 movement version of the Yi Jin Jing that was described in a book published by Pan Weiru in 1858 called "Essential Techniques for Guarding Life." Also, Wang Zuyuan published a book in the 1880's titled "Illustrated Exposition of Internal Techniques" that described the same qigong routine as did Pan Weiru. 

Names of the Yi Jin Jing Qigong Movements
Opening Form
1. Wei Tuo Presenting the Pestle 1
2. Wei Tuo Presenting the Pestle 2
3. Wei Tuo Presenting the Pestle 3
4. Plucking Stars on Each Side
5. Pulling Nine Cows by Their Tails
6. Showing Talons and Spreading Wings
7. Nine Ghosts Drawing Sabers
8. Sinking the Three Bodily Zones
Three Plates Falling on the Floor
9. Black Dragon Displaying Its Claws
10. Tiger Springing On Its Prey
11. Bowing Down in Salutation
12. Swinging the Tail
Closing Form

Some claim that the Yi Jin Jing was created by the famous Zen Patriarch Bodhidharma (Da Mo) around 520 CE, and refined over centuries by Shaolin monks, while others argue for an even more ancient Daoist lineage.

There are numerous instructional DVDs available now for the 12 movement verion of the Yi Jin Jing. I like the instructional book and DVD by the Chinese Health Qigong Association:

Yi Jin Jing: Chinese Health Qigong. Compiled by the Chinese Health Qigong Association. Beijing, China, Foreign Languages Press, 2007. 95 pages, charts, includes an instructional DVD. ISBN: 9787119047782. VSCL. "Qigong is an aspect of traditional Chinese medicine that involves coordinating breathing patterns with physical postures to maintain health and well-being. Yi Jin Jing/ Tendon-Muscle Strengthening Exercises is an accessible, fully-illustrated guide to a particular qigong exercise that focuses on turning and flexing the spine. Based on the twelve traditional routines of Yi Jin Jing, the exercises covered in the book feature soft, extended, even movements that invigorate the limbs and internal organs. In particular, practice of the Yi Jin Jing exercises improves flexibility, balance and muscular strength, and has a beneficial effect on the respiratory system. Each routine is described step-by-step and is illustrated with photographs and key points. The authors also point out common mistakes and offer advice on how to correct these. Complemented by an appendix of acupuncture points and accompanied by a DVD, this book will be of interest to Qigong and Tai Chi practitioners at all levels, students of martial arts and anyone interested in Chinese culture." - Singing Dragon.

For a good book on the theory of the Yi Jin Jing, read Qigong: The Secret of Youth: Da Mo's Muscle/Tendon Changing and Marrow Brain Washing Classics. By Yang, Jwing-Ming, Ph.D., 1946-. An Advanced Qigong Regimen for the Serious Practitioner. Boston, Massachusetts, YMAA Publication Center, 2000. Second Edition 2000, First Edition 1989. Index, appendices, charts, 312 pages. ISBN: 1886969841. VSCL.

Muscle and Tendon Exercises from China

The Yi Jin Jing Qigong is a popular qigong exercise set from China. "Yi Jin Jing Qigong" means "Muscle and Tendon Transforming Exercises."

In most cases, this qigong regimen consists of 12 movement sequences. There are some versions of the Yi Jin Jing with many more movements (22, 49, 108, 216). Some of the longer versions of the Yi Jin Jing include movements from the Eight Section Brocade Routine, the Animal Frolics Routines, the Louhan (Eighteen Buddha Hands Qigong) Routine, or the Bone Marrow and Brain Washing Routine.

Most people practice a 12 movement version of the Yi Jin Jing that was described in a book published by Pan Weiru in 1858 called "Essential Techniques for Guarding Life." Also, Wang Zuyuan published a book in the 1880's titled "Illustrated Exposition of Internal Techniques" that described the same qigong routine as did Pan Weiru.

Names of the Yi Jin Jing Qigong Movements

Opening Form

1. Wei Tuo Presenting the Pestle 1

2. Wei Tuo Presenting the Pestle 2

3. Wei Tuo Presenting the Pestle 3

4. Plucking Stars on Each Side

5. Pulling Nine Cows by Their Tails

6. Showing Talons and Spreading Wings

7. Nine Ghosts Drawing Sabers

8. Sinking the Three Bodily Zones
Three Plates Falling on the Floor

9. Black Dragon Displaying Its Claws

10. Tiger Springing On Its Prey

11. Bowing Down in Salutation

12. Swinging the Tail

Closing Form

Some claim that the Yi Jin Jing was created by the famous Zen Patriarch Bodhidharma (Da Mo) around 520 CE, and refined over centuries by Shaolin monks, while others argue for an even more ancient Daoist lineage.

There are numerous instructional DVDs available now for the 12 movement verion of the Yi Jin Jing. I like the instructional book and DVD by the Chinese Health Qigong Association:

Yi Jin Jing: Chinese Health Qigong. Compiled by the Chinese Health Qigong Association. Beijing, China, Foreign Languages Press, 2007. 95 pages, charts, includes an instructional DVD. ISBN: 9787119047782. VSCL. "Qigong is an aspect of traditional Chinese medicine that involves coordinating breathing patterns with physical postures to maintain health and well-being. Yi Jin Jing/ Tendon-Muscle Strengthening Exercises is an accessible, fully-illustrated guide to a particular qigong exercise that focuses on turning and flexing the spine. Based on the twelve traditional routines of Yi Jin Jing, the exercises covered in the book feature soft, extended, even movements that invigorate the limbs and internal organs. In particular, practice of the Yi Jin Jing exercises improves flexibility, balance and muscular strength, and has a beneficial effect on the respiratory system. Each routine is described step-by-step and is illustrated with photographs and key points. The authors also point out common mistakes and offer advice on how to correct these. Complemented by an appendix of acupuncture points and accompanied by a DVD, this book will be of interest to Qigong and Tai Chi practitioners at all levels, students of martial arts and anyone interested in Chinese culture." - Singing Dragon.

For a good book on the theory of the Yi Jin Jing, read Qigong: The Secret of Youth: Da Mo's Muscle/Tendon Changing and Marrow Brain Washing Classics. By Yang, Jwing-Ming, Ph.D., 1946-. An Advanced Qigong Regimen for the Serious Practitioner. Boston, Massachusetts, YMAA Publication Center, 2000. Second Edition 2000, First Edition 1989. Index, appendices, charts, 312 pages. ISBN: 1886969841. VSCL.

Yi Jin Jing Qigong Exercise Set

The Yi Jin Jing Qigong is a popular qigong exercise set from China. "Yi Jin Jing Qigong" means "Muscle and Tendon Transforming Exercises."

In most cases, this qigong regimen consists of 12 movement sequences. There are some versions of the Yi Jin Jing with many more movements (22, 49, 108, 216). Some of the longer versions of the Yi Jin Jing include movements from the Eight Section Brocade Routine, the Animal Frolics Routines, the Louhan Routine, or the Bone Marrow and Brain Washing Routine.

Most people practice a 12 movement version of the Yi Jin Jing that was described in a book published by Pan Weiru in 1858 called "Essential Techniques for Guarding Life." Also, Wang Zuyuan published a book in the 1880's titled "Illustrated Exposition of Internal Techniques" that described the same qigong routine as did Pan Weiru. Names of the Yi Jin Jing Qigong Movements
Opening Form
1. Wei Tuo Presenting the Pestle 1

2. Wei Tuo Presenting the Pestle 2
3. Wei Tuo Presenting the Pestle 3
4. Plucking Stars on Each Side
5. Pulling Nine Cows by Their Tails
6. Showing Talons and Spreading Wings
7. Nine Ghosts Drawing Sabers
8. Sinking the Three Bodily Zones
Three Plates Falling on the Floor
9. Black Dragon Displaying Its Claws
10. Tiger Springing On Its Prey
11. Bowing Down in Salutation
12. Swinging the Tail
Closing Form

Some claim that the Yi Jin Jing was created by the famous Zen Patriarch Bodhidharma (Da Mo) around 520 CE, and refined over centuries by Shaolin monks, while others argue for an even more ancient Daoist lineage.

There are numerous instructional DVDs available now for the 12 movement verion of the Yi Jin Jing. I like the instructional book and DVD by the Chinese Health Qigong Association:

Yi Jin Jing: Chinese Health Qigong. Compiled by the Chinese Health Qigong Association. Beijing, China, Foreign Languages Press, 2007. 95 pages, charts, includes an instructional DVD. ISBN: 9787119047782. VSCL. "Qigong is an aspect of traditional Chinese medicine that involves coordinating breathing patterns with physical postures to maintain health and well-being. Yi Jin Jing/ Tendon-Muscle Strengthening Exercises is an accessible, fully-illustrated guide to a particular qigong exercise that focuses on turning and flexing the spine. Based on the twelve traditional routines of Yi Jin Jing, the exercises covered in the book feature soft, extended, even movements that invigorate the limbs and internal organs. In particular, practice of the Yi Jin Jing exercises improves flexibility, balance and muscular strength, and has a beneficial effect on the respiratory system. Each routine is described step-by-step and is illustrated with photographs and key points. The authors also point out common mistakes and offer advice on how to correct these. Complemented by an appendix of acupuncture points and accompanied by a DVD, this book will be of interest to Qigong and Tai Chi practitioners at all levels, students of martial arts and anyone interested in Chinese culture." - Singing Dragon.

For a good book on the theory of the Yi Jin Jing, read Qigong: The Secret of Youth: Da Mo's Muscle/Tendon Changing and Marrow Brain Washing Classics. By Yang, Jwing-Ming, Ph.D., 1946-. An Advanced Qigong Regimen for the Serious Practitioner. Boston, Massachusetts, YMAA Publication Center, 2000. Second Edition 2000, First Edition 1989. Index, appendices, charts, 312 pages. ISBN: 1886969841. VSCL.

Yi Jin Jing Chi Kung

Yi Jin Jing

The Yi Jin Jing Qigong is a popular qigong exercise set from China. "Yi Jin Jing Qigong" means "Muscle and Tendon Transforming Exercises."

In most cases, this qigong regimen consists of 12 movement sequences. There are some versions of the Yi Jin Jing with many more movements (22, 49, 108, 216). Some of the longer versions of the Yi Jin Jing include movements from the Eight Section Brocade Routine, the Animal Frolics Routines, the Louhan Routine, or the Bone Marrow and Brain Washing Routine.

Most people practice a 12 movement version of the Yi Jin Jing that was described in a book published by Pan Weiru in 1858 called "Essential Techniques for Guarding Life." Also, Wang Zuyuan published a book in the 1880's titled "Illustrated Exposition of Internal Techniques" that described the same qigong routine as did Pan Weiru.
Names of the Yi Jin Jing Qigong Movements
Opening Form
1. Wei Tuo Presenting the Pestle 1

2. Wei Tuo Presenting the Pestle 2
3. Wei Tuo Presenting the Pestle 3
4. Plucking Stars on Each Side
5. Pulling Nine Cows by Their Tails
6. Showing Talons and Spreading Wings
7. Nine Ghosts Drawing Sabers
8. Sinking the Three Bodily Zones
Three Plates Falling on the Floor
9. Black Dragon Displaying Its Claws
10. Tiger Springing On Its Prey
11. Bowing Down in Salutation
12. Swinging the Tail
Closing Form

Some claim that the Yi Jin Jing was created by the famous Zen Patriarch Bodhidharma (Da Mo) around 520 CE, and refined over centuries by Shaolin monks, while others argue for an even more ancient Daoist lineage.

There are numerous instructional DVDs available now for the 12 movement verion of the Yi Jin Jing. I like the instructional book and DVD by the Chinese Health Qigong Association:

Yi Jin Jing: Chinese Health Qigong. Compiled by the Chinese Health Qigong Association. Beijing, China, Foreign Languages Press, 2007. 95 pages, charts, includes an instructional DVD. ISBN: 9787119047782. VSCL. "Qigong is an aspect of traditional Chinese medicine that involves coordinating breathing patterns with physical postures to maintain health and well-being. Yi Jin Jing/ Tendon-Muscle Strengthening Exercises is an accessible, fully-illustrated guide to a particular qigong exercise that focuses on turning and flexing the spine. Based on the twelve traditional routines of Yi Jin Jing, the exercises covered in the book feature soft, extended, even movements that invigorate the limbs and internal organs. In particular, practice of the Yi Jin Jing exercises improves flexibility, balance and muscular strength, and has a beneficial effect on the respiratory system. Each routine is described step-by-step and is illustrated with photographs and key points. The authors also point out common mistakes and offer advice on how to correct these. Complemented by an appendix of acupuncture points and accompanied by a DVD, this book will be of interest to Qigong and Tai Chi practitioners at all levels, students of martial arts and anyone interested in Chinese culture." - Singing Dragon.

For a good book on the theory of the Yi Jin Jing, read Qigong: The Secret of Youth: Da Mo's Muscle/Tendon Changing and Marrow Brain Washing Classics. By Yang, Jwing-Ming, Ph.D., 1946-. An Advanced Qigong Regimen for the Serious Practitioner. Boston, Massachusetts, YMAA Publication Center, 2000. Second Edition 2000, First Edition 1989. Index, appendices, charts, 312 pages. ISBN: 1886969841. VSCL.

Muscle and Tendon Transforming Exercise Routines

The Yi Jin Jing Qigong is a popular qigong exercise set from China. "Yi Jin Jing Qigong" means "Muscle and Tendon Transforming Exercises."

In most cases, this qigong regimen consists of 12 movement sequences. There are some versions of the Yi Jin Jing with many more movements (22, 49, 108, 216). Some of the longer versions of the Yi Jin Jing include movements from the Eight Section Brocade Routine, the Animal Frolics Routines, the Louhan (Eighteen Buddha Hands Qigong) Routine, or the Bone Marrow and Brain Washing Routine.

Most people practice a 12 movement version of the Yi Jin Jing that was described in a book published by Pan Weiru in 1858 called "Essential Techniques for Guarding Life." Also, Wang Zuyuan published a book in the 1880's titled "Illustrated Exposition of Internal Techniques" that described the same qigong routine as did Pan Weiru.

Names of the Yi Jin Jing Qigong Movements

Opening Form

1. Wei Tuo Presenting the Pestle 1

2. Wei Tuo Presenting the Pestle 2

3. Wei Tuo Presenting the Pestle 3

4. Plucking Stars on Each Side

5. Pulling Nine Cows by Their Tails

6. Showing Talons and Spreading Wings

7. Nine Ghosts Drawing Sabers

8. Sinking the Three Bodily Zones
Three Plates Falling on the Floor

9. Black Dragon Displaying Its Claws

10. Tiger Springing On Its Prey

11. Bowing Down in Salutation

12. Swinging the Tail

Closing Form

Some claim that the Yi Jin Jing was created by the famous Zen Patriarch Bodhidharma (Da Mo) around 520 CE, and refined over centuries by Shaolin monks, while others argue for an even more ancient Daoist lineage.

There are numerous instructional DVDs available now for the 12 movement verion of the Yi Jin Jing. I like the instructional book and DVD by the Chinese Health Qigong Association:

Yi Jin Jing: Chinese Health Qigong. Compiled by the Chinese Health Qigong Association. Beijing, China, Foreign Languages Press, 2007. 95 pages, charts, includes an instructional DVD. ISBN: 9787119047782. VSCL. "Qigong is an aspect of traditional Chinese medicine that involves coordinating breathing patterns with physical postures to maintain health and well-being. Yi Jin Jing/ Tendon-Muscle Strengthening Exercises is an accessible, fully-illustrated guide to a particular qigong exercise that focuses on turning and flexing the spine. Based on the twelve traditional routines of Yi Jin Jing, the exercises covered in the book feature soft, extended, even movements that invigorate the limbs and internal organs. In particular, practice of the Yi Jin Jing exercises improves flexibility, balance and muscular strength, and has a beneficial effect on the respiratory system. Each routine is described step-by-step and is illustrated with photographs and key points. The authors also point out common mistakes and offer advice on how to correct these. Complemented by an appendix of acupuncture points and accompanied by a DVD, this book will be of interest to Qigong and Tai Chi practitioners at all levels, students of martial arts and anyone interested in Chinese culture." - Singing Dragon.

For a good book on the theory of the Yi Jin Jing, read Qigong: The Secret of Youth: Da Mo's Muscle/Tendon Changing and Marrow Brain Washing Classics. By Yang, Jwing-Ming, Ph.D., 1946-. An Advanced Qigong Regimen for the Serious Practitioner. Boston, Massachusetts, YMAA Publication Center, 2000. Second Edition 2000, First Edition 1989. Index, appendices, charts, 312 pages. ISBN: 1886969841. VSCL.

Muscle Tendon Changing Qigong

Muscle Tendon Changing Qigong (Yi Jin Jing):  Bibliography, Links, Resources, Quotes, and Notes.  By Mike Garofalo.   

"Yi Jin Jing (Tendon-Muscle Strengthening Exercises) is a health and fitness exercise handed down from ancient China. In Chinese yi means change, jin means "tendons and sinews", while jing means "methods". This is a relatively intense form of exercise that aims at strengthening the muscles and tendons, so promoting strength and flexibility, speed and stamina, balance and coordination of the body. This exercise pays great attention to the coordination of movements, respiration and mind so as to guarantee that qi circulates freely and smoothly. As with most exercises, there is an enormous variety in form, the most popular being the "12-postures of Changing Tendons" devised by Pan Wei in the Qing dynasty (AD 1644-1911).  Health Qigong--Yi Jin Jing features extended, soft and even movements displaying a graceful charm, and it puts focus on the turning and flexing of the spine, thus invigorating the limbs and internal organs. These movements have been proved to be able to improve health and fitness, prevent diseases, lengthen life and improve the intellect. In particular, practice of the Yi Jin Jing exercises has very impressive effects on the respiratory system, flexibility, balance and muscular strength. It can also prevent and cure diseases of the joints, digestive system, cardiovascular system and nervous system.  From a country where a thousand years are still considered recent history, Yi Jin Jing is truly an ancient art. Based on fragments of historical records, this health exercise was introduced in China more than 3000 years ago. Developed and refined through the ages, Yi Jin Jing, for so long shrouded in mystery, has finally made it to the 21st century in its full glory. Benefits: 1) Yi Jin Jing exercises has very impressive effects on the respiratory system, flexibility, balance and muscular strength. It can also prevent and cure diseases of the joints, digestive system, cardiovascular system and nervous system. 2) It strongly engages the practitioner’s muscle force; this is why one can achieve noticeable results like increased muscle tone and stamina in quite a short time.  3) Those who are desk-bound, spend too long in front of the computer or TV, driving etc., can greatly benefit from the YiJin, as they counter the negative effects of a sedentary and physically inactive lifestyle.  4) It improves body posture and correcting postural and joint problems. Importantly, when learned correctly, it can help undo the negative side-effects often experienced following incorrect practice of various QiGong or Meditation techniques. YiJin is a tonic for the body and mind that lead to an improved energy, physical fitness and strength."
-   Yi Jin Jing

Yi Jin Jing Qigong

Dear Mr. Garofalo:

I am in awe of your dedication to research anything and everything that is related to Taijiquan (and other topics). On a weekly and/or monthly basis I return to your website. Your work is really helping to deepen my understanding of martial arts. You write in amazingly clear and concise terms. Thank you so much. I believe that your work, presented so freely on the Internet, is really invaluable. It is a huge gift.

I do have a question for you. If you don't mind. I have been practicing Yi Jin Jing for a number of years, as taught by the Chinese Contingent on their first trip to North America (and Vancouver) many years ago. I enjoy doing the form with more vigor and muscular tension, like you describe. It would be fun and very interesting to try your version. I would like to know if you have an idea as to when you might be completing your descriptions? Will you be providing pictures (or video) of your version of Yi Jin Jing soon? I look forward to learning your walking version.

I currently practice with Grand Master Shou-yu Liang and Master Helen Liang in downtown Vancouver, British Columbia. I train and practice, on a regular basis, 5 section, 24 form, 48 form, 32 sword, Sun, Fan, Chen, Xiao Yao, and various qigong exercises. So when I discovered your website online some time ago it was like finding buried treasure!

Last year, my Sifu gave me permission to teach and so now I have a small number of students that I instruct on the North Shore along with another Instructor who has been teaching tai chi for over 25 years. I teach only the basic forms, but in sharing what little I have learned about taijiquan I am learning so much more than I ever imagined. It is an incredible journey.

I look forward to your updates online.

Sincerely,

Josie L., North Vancouver, BC


Dear Josie,

Congratulations on completing the first phase of your studies and becoming an Assistant Instructor. Your dedication to practice and learning is praiseworthy. Grand Master Shou-yu Liang is a highly respected master of various martial arts and qigong styles.

I'm pleased you found something useful on my webpages.

I do intend to complete my research and provide a description of the Yi Jin Jing Qigong (Muscle Tendon Changing Classic Qigong). I hope to complete this project in the late Spring of 2010.

Best wishes for good health and much happiness,

Mike

Yi Jin Jing

The Yi Jin Jing Qigong is a popular qigong exercise set from China. "Yi Jin Jing Qigong" means "Muscle and Tendon Transforming Exercises."

In most cases, this qigong regimen consists of 12 movement sequences. There are some versions of the Yi Jin Jing with many more movements (22, 49, 108, 216). Some of the longer versions of the Yi Jin Jing include movements from the Eight Section Brocade Routine, the Animal Frolics Routines, the Louhan Routine, or the Bone Marrow and Brain Washing Routine.

Most people practice a 12 movement version of the Yi Jin Jing that was described in a book published by Pan Weiru in 1858 called "Essential Techniques for Guarding Life." Also, Wang Zuyuan published a book in the 1880's titled "Illustrated Exposition of Internal Techniques" that described the same qigong routine as did Pan Weiru.

Names of the Yi Jin Jing Qigong Movements

Opening Form

1. Wei Tuo Presenting the Pestle 1

2. Wei Tuo Presenting the Pestle 2

3. Wei Tuo Presenting the Pestle 3

4. Plucking Stars on Each Side

5. Pulling Nine Cows by Their Tails

6. Showing Talons and Spreading Wings

7. Nine Ghosts Drawing Sabers

8. Sinking the Three Bodily Zones
Three Plates Falling on the Floor

9. Black Dragon Displaying Its Claws

10. Tiger Springing On Its Prey

11. Bowing Down in Salutation

12. Swinging the Tail

Closing Form

Some claim that the Yi Jin Jing was created by the famous Zen Patriarch Bodhidharma (Da Mo) around 520 CE, and refined over centuries by Shaolin monks, while others argue for an even more ancient Daoist lineage.

There are numerous instructional DVDs available now for the 12 movement verion of the Yi Jin Jing. I like the instructional book and DVD by the Chinese Health Qigong Association:

Yi Jin Jing: Chinese Health Qigong. Compiled by the Chinese Health Qigong Association. Beijing, China, Foreign Languages Press, 2007. 95 pages, charts, includes an instructional DVD. ISBN: 9787119047782. VSCL. "Qigong is an aspect of traditional Chinese medicine that involves coordinating breathing patterns with physical postures to maintain health and well-being. Yi Jin Jing/ Tendon-Muscle Strengthening Exercises is an accessible, fully-illustrated guide to a particular qigong exercise that focuses on turning and flexing the spine. Based on the twelve traditional routines of Yi Jin Jing, the exercises covered in the book feature soft, extended, even movements that invigorate the limbs and internal organs. In particular, practice of the Yi Jin Jing exercises improves flexibility, balance and muscular strength, and has a beneficial effect on the respiratory system. Each routine is described step-by-step and is illustrated with photographs and key points. The authors also point out common mistakes and offer advice on how to correct these. Complemented by an appendix of acupuncture points and accompanied by a DVD, this book will be of interest to Qigong and Tai Chi practitioners at all levels, students of martial arts and anyone interested in Chinese culture." - Singing Dragon.

For a good book on the theory of the Yi Jin Jing, read Qigong: The Secret of Youth: Da Mo's Muscle/Tendon Changing and Marrow Brain Washing Classics. By Yang, Jwing-Ming, Ph.D., 1946-. An Advanced Qigong Regimen for the Serious Practitioner. Boston, Massachusetts, YMAA Publication Center, 2000. Second Edition 2000, First Edition 1989. Index, appendices, charts, 312 pages. ISBN: 1886969841. VSCL.