Qigong Yi Jing Jin

Yi Jin Jing Translation of the library booklet/DVD by Annick Bulthé

Chapter 1: Origins and development
Yi Jin Jing exercises are thought to have their origins in primitive shamanic rituals. The earliest description of these exercises can be found in the bibliographical treatise "History of the Han Dynasty", which dates back some 2,000 years. A painting on brocade cloth entitled "Illustration of the circulation of Qi" was discovered in the 1970s, inside an ancient tomb in the city of Changsha, central China.

It shows over 40 drawings of exercises, models of the basic movements of today's Yi Jin Jing exercises. It is generally accepted that the Yi Jin Jing exercises were developed by the Indian Buddhist monk Bodhidharma, who was also at the origin of the Shaolin martial arts.

Bodhidharma is known to have arrived in 526 BC at the Shaolin temple in the Songshan mountains, in Henan province, central China. According to legend, he is the founder of Zen Buddhism and invented the practice of "Dhyana" or deep meditation in China. The monks of the Shaolin temple played a major role in the evolution of Yi Jin Jing exercises.

As the practice of Dhyana required long, quiet sitting stations, the monks used martial arts (wushu) to stretch their bodies after meditation. A number of works on the Yi Jin Jing were published during the Song dynasty (9601279).

Among these was "The Best of Taoist Doctrine", compiled by Zhang Junfang, commissioned by the emperor. The earliest explanation of the modern 12-movement exercises can be found in "Illustration of Internal Exercises", written by Pan Wei in 1858 during the Qing dynasty.
As traditional Yi Jin Jing is based on Chinese medicine and its theory of the five elements (metal, wood, water, fire and earth), different schools have emerged for these exercises, emphasizing this aspect in many works.

Yi Jin Jing Health Qi Gong integrates the best of the traditional sequence of 12 Yi Jin Jing movements with a modern scientific approach. The movements form a continuum, focusing on the stretching of tendons and the suppleness of bones, combining strength and gentleness.
An essential component of this sequence is natural breathing, combined with calmness of mind, so that vital energy flows as freely as possible. Chapter 2: Features Gentle, prolonged movements to stretch bones and tendons.

Whatever part of the body is being worked on, Yi Jin Jing movements demand a full range of extension, flexion, bending and twisting movements from the bones and associated joints. All these movements are multidirectional and far-reaching. When bones bend, muscle groups, tendons and ligaments are also stretched.
This improves blood circulation and soft-tissue nutrition in the area concerned by the movement, increases the suppleness and flexibility of soft tissues such as muscles, tendons and ligaments, and improves the mobility of bones, joints and muscles. Smooth, regular movements for harmonious coordination.
The authors have reworked the traditional sequence of the 12 movements of the Yi Jin Jing, adding transitions between the different movements to make the whole more clear and graceful. The movements in this exercise are multidirectional, with simple or circular flexion of the limbs, and a natural range of motion given by the axis of the joints. Movements are performed with slow, graceful steps. When force is required, it must be applied gradually, and muscles must be relaxed to combine strength and delicacy. There are no complex or repetitive movements, and all exercises are performed with wide, continuous, graceful, coordinated and quiet movements.
Focus on spinal flexion and torsion. The main axis of the body, the spinal column is made up of vertebrae, ligaments and the spinal cord. Yi Jin Jing exercises focus on twisting, bending and stretching the spine, with the waist as the axis.
Such movements help the spinal cord and nerves to perform their functions more effectively, in conjunction with exercises for the limbs and internal organs. Performing these sequences with a relaxed body and calm mind can improve health and fitness, prevent disease, lengthen life and enhance the intellect.
* YI = transformation, change * JIN = tendon * JING = energy YI JIN JING = transforming the quality of the tendons to improve health. This method consists of 12 movements which must be performed with precision.
1) A Saint offers his weapon
2) Supporting the universe
3) Supporting the gate of Heaven
4) Pick a star and spin it
5) Pull the tail of the Nine Oxen
6) Open your wings and push a mountain
7) The Nine Ghosts draw their swords
8) The Roots sink into the ground
9) The Dragon's claws extend and protrude
10) The Tiger pounces on his prey
11) The great greetings
12) Watching his tail wag