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

 

Chapter 1: Origins and Development

 

The Yi Jin Jing exercises are believed to have originated in primitive shamanic rituals. The oldest description of these exercises is found in the bibliographical treatise "History of the Han Dynasty" which dates back about 2000 years. A painting on brocade cloth "Illustration of the circulation of Qi" was discovered in the 1970s, inside an ancient tomb in the city of Changsha, central China.

 

It shows more than 40 drawings of exercises, models of the basic movements of the current Yi Jin Jing exercises. It is generally accepted that the Yi Jin Jing exercises were developed by the Indian Buddhist monk Bodhidharma, who is also the originator of the Shaolin martial arts.

 

It is reliably known that Bodhidharma 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 great role in the evolution of the Yi Jin Jing exercises.

 

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

 

Among these is "The Best of the Taoist Doctrine", written by Zhang Junfang, commissioned by the emperor. The earliest explanation of the modern 12-movement exercises is found in "Illustration of Internal Exercises" written by Pan Wei in 1858 during the Qing Dynasty.

 

As the 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, emphasising this aspect in many works.

 

Yi Jin Jing Health Qi Gong has integrated the best of the traditional sequence of the 12 movements of Yi Jin Jing with a modern scientific approach. The movements form a continuum, focusing on stretching the tendons and making the bones supple, combining strength and gentleness.

 

An essential component of this sequence is the natural breathing, combined with the calmness of the mind, so that the vital energy flows as freely as possible. Chapter 2: Characteristics Gentle, prolonged movements to stretch the bones and tendons.

Whatever part of the body is being worked on, Yi Jin Jing movements require the bones and associated joints to perform a full range of extension, flexion, bending and twisting movements. All of these movements are multidirectional and of great magnitude. As the bones flex, muscle groups, tendons and ligaments are also stretched.

 

This improves the blood circulation and nutrition of the soft tissues in the area of movement, increases the suppleness and flexibility of the soft tissues, such as muscles, tendons and ligaments, and improves the mobility of bones, joints and muscles. Smooth and even movement 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 of this exercise are multidirectional, the bending of the limbs is simple or circular, with a natural range of motion given by the axis of the joints. Movements are conducted with slow, graceful steps. When force is required, it should be applied gradually, and the muscles should 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 the bending and twisting of the spine. The spine is the main axis of the body and consists of vertebrae, ligaments and the spinal cord. The 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 the exercises of the limbs and internal organs. Performing these sequences with a relaxed body and a calm mind can improve health and fitness, prevent disease, lengthen life and improve the intellect.

 

* YI = transformation, change * JIN = sinew * JING = energy YI JIN JING = transforming the quality of the sinews to improve the level of health. This method is composed of 12 Movements that must be performed with precision.

 

 

1) A Saint offers his weapon

 

2) Supporting the universe

 

3) Supporting the gate of Heaven

 

4) Picking a star and spinning it

 

5) Pulling the tail of the Nine Oxen

 

6) Opening his wings and pushing a mountain

 

7) The Nine Ghosts draw their sword

 

8) The Roots sink into the ground

 

9) Stretch out the claws of the Dragon

 

10) The Tiger pounces on his prey

 

11) The great greetings

 

12) Watching his tail move