Yi Jin Jing (also spelled Yijin Jing) is known as Muscle and Tendon Changing Classic and Tendon-Muscle Strengthening Exercises. “Yi” means change, “Jin” means bones and muscles, “Jing” means method. The purpose of Yi Ji Jing is to turn “flaccid and frail sinews and tendons into strong and sturdy ones”. It is considered a Qigong, an internal gongfu, and part of Chinese medicine for self-healing. It is also part of the New Health Qigong Exercise Series which was compiled and published by the Chinese Health Qigong Association.
Yi Jin Jing is thought to originate in primitive shamanistic rituals. According to legend, credit for it’s development is given to Da Mo (Bodhidharma), an Indian monk who lived in the Song Mountains (middle China). Yi Jin Jing was developed as a way to cultivate body, mind, and spirit, which allowed the Shaolin Temple monks to develop stronger bodies which would not deteriorate. Stronger bodies were also considered a way to ensure spiritual cultivation.
Legend said that Yi Jin Jing was left behind by Bodhidharma after his departure from the Shaolin Monastery. However, as usual, there is some debate about the true origin. The written text was thought to be composed by the Taoist priest Zining in 1624, with the earliest surviving edition dated by Ryuchi Matsuda in 1827. No matter the origin, it is clear that the monks of the Shaolin Temple played a significant role in the evolution of Yi Jin Jing exercises.
The many translations and distinct sets of exercises today are said to be derived from the original. Many experts contend that 18 (instead of 12) should be the correct number of exercises (based on the 18 Arhats), but it can vary from 10 to 24, to 30. Today, Wang Zuyuan’s form of 12 exercises has been adopted by the Academies of Chinese Medicine in China.
Some common elements that you will find in the different Yi Jin Jing forms:
Palms are open with fists used only for stretching the tendons.
Movements are done either standing or bending forward.
Eyes are kept open.
Movements are slow, graceful, and relaxed.
The upper body is active and moves in all directions.
Movements focus on the spine, vertebrae, ligaments and the spinal cord as they twist and stretch.
Limbs are gently curved
The body works as a unit.
The form can change depending on the shape of the body, time of practice, and the practitioners general health.
Yi Jin Jing is a very popular Qigong because it is easy to learn and suitable for people of all ages. Though it is considered a form of Qigong, it is quite dynamic with the aim of not only strengthening the muscles and tendons, but also building stamina. Yin Jin Jing is well known for relieving pain in the muscles, ligaments and tendons in the neck, shoulders and back.
Movement combinations stretch the body’s muscles, tendons and ligaments for improved range of motion, mobility, resiliency, balance, and coordination. The movements are continuous and focus on tendon stretching, bone flexing, and combining both softness and strength.As well, these exercises improve the movement of the fluids of our bodies such as blood, synovial fluid and lymph. Practicing Qigong also helps build body awareness and proprioception (how it moves through space).
Just like Tai Chi, Qigong, Yi Jin Jing is both an external as well as an internal movement practice. Qigong helps promote improved health and wellness and can be used as an alternative or as a compliment to cardiovascular or strength training workouts. Yi Jin Jing integrates the mind, body and spirit, making it important that practitioners remain relaxed. A calm mind assists in natural breathing, which circulates vital energy (Qi)
Yi Jin Jing is a key element of the physical conditioning used in Shaolin training. Yi Jin Jing is supposed to maintain or regain your youthful physical state, improve the quality of your Qi, and ensure a strong power supply. However, in order to achieve the desired outcomes, the principles must be followed as well as the practice order according to Marco Lueck, the founder of Water Dragon Arts.
Yi Ji Jing is quite different from most Qigongs you may have seen or practiced. If you are curious or Yi Ji Jing sounds appealing, you might want to check out some of the videos on YouTube and/or the internet.
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