Yi Jin Jing
II(Three Sets of Yi Jin Jing Exercise)
Three Sets of YI JIN JING(Sinew Metamorphosis Classie) Exercise (Twenty-Two Movements in All)
Among numerous forms of exercises, the following form is developed step by step into three steps and twenty-two movements. Mr. Zhen Guanying, a scholar in Qing Dynasty, recorded the exercise patterns and named them YI JING GRAPHICS with Bodhidharma as the founder in his book KEY NOTES OF CHINESE AND WESTERN SANITATION. In the Kingdom of Xuan Tong Emperor, the three sets were entitled THE TWENTY-TWO MOVEMENTS OF YI JIN JING EXERCISES in another edition with a preface written by Liang Shixian. The first set presented in the book contains twelve movements, focusing on figure training to strengthen health. The other two have five moves each, despite differing only in difficulty. Both of them place emphases on mind training, that is to learn to meditate while practicing, so that one's Nei Qi (Internal Energy Flowing) will function in certain parts inside his body as he required. Beginners are suggested to start with the first set and exercise step by step. Having no trouble Success in exercising will bring three advantages:
1.The normal flowing of Nei Qi can fend off bad health and avoid serious diseases.
2. Channeling Nei Qi to do away with discomfort when one is not feeling well.
3. Directing Nei Qi to finger tips or some other parts and send it out as means to heal sickness for others.
1) The first style in the first series
Face eastward and raise your head slightly .look up slightly and stand flatly. Make sure that the distance between your feet is equal to the extent of your shoulders. Your feet cannot be irregular. Hold down your arms and bend your elbows slightly. Let your palms adown and ten fingertips forward. Ruminate numbers from one to forty-nine. Following your counting in mind so, you should try to raise your ten fingertips upward and press your palms downward for forty-nine times responding your ruminating. That is called Forty-Nine Qiao An.
The second style
After you finish ruminating and counting those numbers as well as the responding actions, you can curl up your eight fingers to two fists with their back forward and make your thumbs free and upward. Be sure that your thumbs should unwind and cock departing from your fists and point to your body but keep a distance from it. Bend your elbows slightly, tighten your fists and warp your thumbs each time you ruminate each number from one to forty-nine so that you will have tightened your fist for forty-nine times when you finish ruminating. It is called forty-nine Qiao (tilting) accordingly.
The fourth style
After you finish ruminating those numbers following foregoing styles, spread out your arms forwardly and flatly and make sure there should be one distance of almost a foot between your fist and palm. Let your Hu Kou face upward and your fists are level with your shoulder. Bend your elbows slightly. Tighten the fist each time you ruminate one number so that you will have tightened your fist for forty-nine times when you finish your ruminating.
The third style
After you finish ruminating those numbers following foregoing two styles, you can pile your thumbs on the knars of the middle fingers becoming two fists. Then you screw downward and extend your bended elbows and let the "Hu Kou"(the interspaces between your two thumbs and forefingers) face forward. Tighten the fist each time you ruminate one number so that you will have tightened your fist for forty-nine times when you finish ruminating. It is called forty-nine Jin (tightening).
The fifth style
After you finish ruminating those forty-nine numbers following foregoing styles, prick up your arms and let your two fists face each other. With the Hu Kou backward, raise your head slightly. And make sure that there will be a medium distance between your fists and your body. Tighten the fist each time you ruminate one number so that you will have tightened your fist for forty-nine times when you finish your ruminating.
The sixth style
After you finish ruminating those forth-nine numbers following foregoing styles, turn your fists to your ears and there is one distance of almost an inch between your fist and ear. Let your elbows be level with your shoulder. Make your Hu Kou facing the shoulder and your fists face forward. Try to turn your tips of elbows backward and tighten the fists each time you ruminate one number so that you will have tightened your fist for forty-nine times when you finish your ruminating.
The seventh style
After you finish ruminating those forty-nine numbers following foregoing styles, stretch your body backwards once your tiptoes are to lift off. Spread out your arms flatly to let them be level with your shoulder. With your Hu Kou forward, tighten the fists upwards or backwards and try to combine your breast each time you ruminate one number so that you will have tightened your fists for lorry-nine times when you finish your ruminating.
The eighth style
After you finish ruminating those numbers following foregoing styles, spread out your arms forwardly and flatly like the fourth style but the distance between the fists is closer. Tighten the fists each time you ruminate one number so that you will have tightened your fist for forty-nine times when you finish your ruminating
The ninth style
After you finish ruminating those forty-nine numbers following foregoing styles, draw back your arms to the place just over your mammillae. Then turn over your fists with palms forward. Each tiptop of your fists should be level with the tip of nose. And the space between the fingertips of the forefingers and the tip of nose is about one or two inches. Raise your head slightly and tighten your fists each time you ruminate one number so that you will have tightened your fist for forty-nine times when you finish your ruminating.
The tenth style
After you finish ruminating those numbers following foregoing styles, let your fists be away from each other and make your elbows be level with your shoulder with your forearms erect and fist forward. Make the Hu Kou of your fists be level with your ears. And try to raise the tips of elbows and energize backwards and tighten the fist each time you ruminate one number so that you will have tightened your fist for forty-nine times when you finish your ruminating.
The eleventh style
After you finish ruminating those forty-nine numbers following foregoing styles, draw back your arms to your hilum. The distance between the fingertips of your forefingers and the hilum is about one or two Fen. Tighten the fist each time you ruminate one number so that you will have tightened your fist for forty-nine times when you finish your ruminating. After you finish ruminating, exhale once and send the Qi to your Dan Tian following your slobber with your mind. Repeat this for three times.
The twelfth style
After the eleventh style, without ruminating the numbers any more, open and relax your fists and hold down your arms down straight naturally. Turn your palms forwards and let each tiptop of your palms be level with your shoulder. Lift your heels slightly to help the upper limbs. That is just like the principle of holding something heavy in your hands in a level named Ping Duan Chui Wu. Then pile up your hands to fists over your head and spill down at full tilt at the same time. Repeat these two actions for three times. Then pedal your right foot following your left one. Repeat pedaling for three times also. Then sit down eastwards to Yang Qi (to cultivate your inside energy) for a while. If you go on with the second series, just do it following your cultivating the Qi without spilling and pedaling your hands and feet any more. Or you may go on with the second series without doing the twelfth style. You can do the first style of the second series after you have exhaled for three times and sent the Dan Tian described in the eleventh style.
