Please introduce Yi Jing Sinews

"Fitness Qigong? Yi Jing Si" gong method origin

Yi Jin Jing is a fitness and health care method handed down from ancient times in China, which has a great influence in the development of traditional gong methods and national sports in China, and has been welcomed by the general public for thousands of years.

Yi Jin Jing originated from our ancient guiding technique has a long history. According to evidence, the guide is from the primitive society, "witch dance" development, to the Spring and Autumn and Warring States period has been a health practitioner must practice. Zhuangzi? Carve the meaning of the chapter" recorded that: "blowing on the breath, spit out the old and the new, the bear by the bird stretching, for the life only carry on: this guide of the Shi, the people of the shape, Peng Zu Shoukao also good." [1] "Han Shu? Art and literature" also contains "Huangdi miscellaneous sub-step cited", "Huangdi manifold massage" and other related to the introduction of the content, indicating that all kinds of introduction of the Han Dynasty had flourished for a while. In addition, Hunan Changsha Mawangdui Han Tomb unearthed painting "guide map" has more than 40 various postures of the guide action, decomposition of these postures can be found, nowadays circulating the basic movements of Yi Jin Jing can be found from the prototype. All these show that Yi Jin Jing originated from traditional Chinese culture, and it was the health-improving art of Fang Xian Dao from the pre-Qin Dynasty to the Han Dynasty.

There are many different opinions on why Yi Jin Jing was created. From the existing literature, most of them believe that Yi Jin Jing and Marrow Cleansing Sutra, Shaolin martial arts for the transmission of Dharma. Dharma was originally from the South China (South India), A.D. 526 came to our country and eventually to the Songshan Shaolin Temple, is the first ancestor of Zen Buddhism in China. According to the "refers to the moon record" records, "the more nine years, want to return to Tianzhu, ordered the door said 'time will come, you and so a?' say get? A Taoist deputy said 'as I see, do not hold the words, not away from the words, but for the Tao'. Joe said 'you get my skin'. Nyi said 'I now understand, such as Qingxi see A boring Buddha country, a see more never see again'. Joe said 'you get my flesh'. Dao Yu said 'the four great emptiness, five Yin non-existent. And I see the place, there is no one law can be obtained '. He said, 'You have my bones'. At last, Hui Ke worshiped and stood according to the position. Zu said, 'Thou hast gained my marrow'." In addition, the Six Dynasties circulated "Han Wu Di Nei Zhuan" and other novels also contains Dongfang Shuo "3,000 years a hair, 3,000 years a marrow wash," and other myths, which is probably the "Easy Tendon Jing", "Marrow Cleansing Jing This is probably the origin of the names "Yijin Jing" and "Marrow Cleansing Jing".

In the circulation of Yi Jin Jing, Shaolin monks played an important role. According to historical records, the Zen Sect transmitted by Dharma was mainly based on the Shaolin Temple in Songshan, Henan Province. Because most of the Zen practice is based on meditation, sitting for a long time will be stagnant blood, must be martial arts, guiding techniques to move the muscles and bones. Therefore, from the Sixth Dynasty to the Sui and Tang dynasties, martial arts and guiding techniques were prevalent in the Songshan area of Henan Province. Shaolin Temple monks also use this to move the muscles and bones, martial arts fitness, and in the process of its continuous modification, improvement, supplementation, so that it has become an important way of martial arts fitness. Eventually named "Yi Jin Jing", and in the practice of martial arts monks in the secret transmission.

Since ancient times, the "Yi Jin Jing" canon has been passed down in parallel with the "Marrow Cleansing Scripture" and has other names such as "Fu Qi Tu Shuo", "Yi Jin Jing Yi" and "Shaolin Boxing Essence". The kung fu book Yi Jin Jing was created gradually from the guiding techniques transmitted by the Fang Xian Dao of the Qin and Han dynasties in China. According to the bibliography of the relevant literature, there were many writings on the Yi Jin Jing in the Song Dynasty under the name of "Dama". At that time, Zhang Junfang [1] was ordered to edit the "Taoist Collection", and there are also the "Cloud Book Seven Signs", "Taiping Yuban" and other books came out. As a result, all kinds of guiding techniques were popular in the society, and it was widely rumored in the folklore that "through cultivation, one can have 'easy hair' and 'easy blood'". From this, it is assumed that the Shaolin monks adapted the Yi Jin Jing, not later than the Northern Song Dynasty. Because, after the Song Dynasty, most of the guide books are mixed with "meditation", "jindan" and so on, and the handed down Shaolin Temple "Yi Jin Jing" does not have this book without such a text. Ming Dynasty Zhou Cujing [2] in the "Red Phoenix Marrow" "food and drink to regulate the protection of the twelfth" in the account: "a year easy gas, two years easy blood, three years easy pulse, four years easy meat, five years easy marrow, six years easy tendons, seven years easy bone, eight years easy hair, nine years easy form, that is, 36,000 real God are in the body, into the immortal child." The "easy marrow" and "easy tendons" in the text should be successively related to the "Yi Jin Jing". In addition, the "Yi Jin Jing" the first trend of the figure said that the Weishan offer pestle, "Weishan" is a Buddhist guardian deity, the early Tang Dynasty in the temple. Therefore, the Yi Jin Jing was originally a guiding technique of the Qin-Han Fang Xian Dao, which was adapted by the Shaolin monks during the Tang and Song dynasties, and began to circulate in the society in the Ming Dynasty, so there should be no doubt about it.

The earliest version of the twelve potentials of the Yi Jin Jing that has been found to have been passed down to the present day is contained in the Nei Gong Tu Shuo [1], which was compiled by Pan Wei in the eighth year of the reign of Xianfeng in the Qing Dynasty. In general, the traditional Yi Jin Jing focuses on the exposition of gong theory and gong methods from the perspectives of religion, Chinese medicine, and the doctrine of yin and yang and the five elements, and different schools of thought have been formed and included in different works.

"Fitness Qigong? Yi Jin Jing" inherits the essence of the traditional "Yi Jin Jing Twelve Positions", integrates science and popularization, and has a simple and ancient style with a new meaning. The movements of each posture is a coherent organic whole, the action focuses on stretching the tendons and pulling the bones, stretching and continuous, rigid and flexible; breathing requirements for natural, dynamic and breath integration; the intention to go with the shape, the shape of the gas guide, do not emphasize the idea; easy to learn and easy to practice, fitness effect is obvious.

"Fitness qigong? Yi Jing Sinews" gong method features

One, action stretching, stretching tendons and pulling bones

Each action in this gong method, whether it is the upper limbs, lower limbs or torso, requires full flexion, extension, outward and inward retraction, twisting the body and other movements, so that the human body's skeleton and joints of all sizes in the basis of the traditional fixed action, as far as possible, to present a multi-directional, wide-angle activities, and the body's bones and joints, the body's bones, the body's bones and the joints. The purpose of this exercise is to make the bones and joints of the human body as multi-directional and wide-angle as possible on the basis of the traditional fixed movements. Its purpose is to achieve "stretching" through the movement of "pulling the bones", pulling the different large and small muscle groups, fascia, and tendons, ligaments, joint capsules and other connective tissues at the large and small joints in various parts of the human body in front of, behind, inside, outside, etc., to promote the blood circulation of the soft tissues in the active parts and to enhance the blood circulation of the soft tissues in the active parts. Activity parts of the soft tissues of the blood circulation, improve the nutritional metabolic process of the soft tissues, improve muscle, tendon, ligament and other soft tissue flexibility, flexibility, improve the human body bones, joints, muscles and other tissues of the function of the activity, to achieve the purpose of strengthening the body.

Second, soft and proportionate, coordinated and beautiful

This gong method is in the traditional "Yi Jin Jing twelve fixed position" on the basis of the action of the adaptation process, increase the connection between the action, each type of action change process is clear, soft. For example, the direction of the track of the limbs, for the front, back, left, right, up and down; the track of the limbs movement route, for simple straight lines, arcs, etc.; the amplitude of the track of the movement is the range of body activities presented by the natural angle of the joints as the axis of the movement; the speed of the whole set of movements of the gong method, is to move the body or body parts at a uniform speed and slowly; the movement of the power, the requirement of relative relaxation of the muscles, the force of the round and soft and light, not excessive force, not stiff, rigid and flexible. In terms of strength, the movements require the muscles to be relatively relaxed, the force to be round, soft and light, not over-exerted, not stiff, rigid and flexible. There are no complicated and repetitive movements between each style. In this way, it is easy for the middle-aged and elderly people to learn and practice. At the same time, the difficulty of some of the movements made different degrees of requirements, but also suitable for young adults to practice.

The movements of this gong method require that the upper limbs and torso, limbs and limbs between the left and right, up and down, as well as the symmetry and asymmetry of the left and right of the limbs, should be organically coordinated as a whole, follow each other, and closely match. Therefore, "Fitness Qigong? Yi Jin Jing" shows movements that are stretching, coherent, smooth and coordinated, with both static and dynamic movements. At the same time, it gives people the enjoyment of beauty under the divine charm contained in the spirit.

Three, focusing on the rotation of the spine flexion and extension

The spine is the central axis of the human body, also known as the "spine". It consists of vertebrae, ligaments, spinal cord, etc. It has the function of supporting body weight, movement, and protecting the spinal cord and its nerve roots. The nervous system consists of the brain, spinal cord and peripheral nerves located in the cranial cavity and spinal canal. The nervous system controls and coordinates the activities of all organs and systems, making the human body an organic whole to adapt to changes in the internal and external environment. Therefore, spinal rotation, flexion and extension movements are conducive to the stimulation of the spinal cord and nerve roots to enhance their control and regulation functions. The main form of movement of this gong method is the rotational flexion and extension movement of the spine with the waist as the axis, for example, the left and right rotational flexion and extension movement of the spine in the "Nine Ghosts Drawing Saber"; the vertebral joints in the "Playing Bow" are pulled out and stretched forward and flexed, and the spinal joints are curled like a hook and the spinal joints are relaxed and straightened; In "Dropping the Tail", the spine is flexed forward and stretched backward, and the spine is flexed and stretched sideways. Therefore, this gong method through the rotation of the spine flexion and extension movement to drive the limbs, internal organs of the movement, in a loose and static natural, form and spirit of unity in the completion of the action, to achieve fitness, prevention, prolongation of life, the role of wisdom.

"Fitness qigong? I Ching Tendon"

I. Spiritual relaxation and unity of form and mind

In the process of practicing this gong method, it is required that the spirit is relaxed and the mood is calm without any additional guidance of the mind. The relaxation and calmness of the spiritual consciousness resides in the body, and usually does not require the intention to guard a certain point or part of the body, but rather requires the intention to change with the changes in the movement of the form and body movements. That is to say, in the practice, the main focus is to regulate the body, through changes in movement to guide the qi and blood operation, so that the intention to follow the form, the intention to follow the qi, naturally achieve fitness and health effects. At the same time, in some movements, it is necessary to appropriately match the activities of consciousness. For example, "Weituo Xian杵三势", when the hands on the top, the requirement to use the mind to watch the two palms; "picking the star for the bucket" in the requirements of the eye on the palm, the intention to store the waist of the fate of the door [1]; "Qinglong tanjia" In "Picking the Star and Changing the Dipper", it is required to look at the upper palm and keep the intention in the vital gate of the waist [1]; in "Green Dragon Seeking Claw", it is required to keep the intention in the center of the palm. Certain movements are not required to cooperate with the intention to store, but required to cooperate with the image of conscious thinking activities. For example, "three plates fall to the ground posture" in the lower press, the upper support, the two palms have a heavy object; "out of the claws bright wings posture" in the shoulder, support the palm, the two palms have a sense of mountain row; "reverse drag nine cow tail posture" in the drag When pulling, the two bladders are like pulling the tail of an ox; when flexing and extending the spine in the "bowing posture", one should experience a "hook"-like curling and stretching movement. Requirements with the shape of the intention to go, "with the intention" to be light, such as seemingly nothing, do not deliberately, obsessed with consciousness.

Second, breathing naturally throughout

When practicing this gong method, breathing requirements are natural, soft and smooth, not gasping and not stagnant, is conducive to physical and mental relaxation, peace of mind, the body's coordinated movement. On the contrary, if you don't use natural breathing, but insist on deep, long, soft and slow breathing, then in the process of matching with the body movement guide, it is easy to produce "wind", "gasping", "gas" and other three phases. The three phases are "wind", "gasp", and "qi". That is, there is sound in the breath (wind phase); no sound and stagnation in the nose (gasping phase), no sound and stagnation and flap of the nose (gas phase). In this way, the practitioner not only does not benefit, but also leads to distraction, destroying the peace of mind and affecting the relaxation and coordination of movements. Therefore, in practicing "Fitness Qigong? Yi Jin Jing", natural breathing should be the main focus, and always maintain a soft and coordinated relationship with the body movement, i.e., the movement and breathing do not constrain each other. Practitioners should coordinate and breathe naturally according to their own physical condition and mastery of movement.

At the same time, in some parts of the process, it is also necessary to take the initiative to cooperate with the movement to breathe naturally or inhale naturally. For example, in the "Weito Xian Pestle and Pestle Three Positions", inhale naturally when you hold both palms up; exhale naturally when you close your arms and pull in the "Inverted Drag Nine Cow Tail Positions"; inhale naturally when you spread your arms and expand your chest and inhale naturally when you loosen your shoulders and close your arms; inhale naturally when you release your shoulders and close your arms. Inhale, loose shoulders and arms when the natural exhalation, chest and arms when the natural exhalation, rise up and open the arms when the natural inhalation; "out of the claws and bright wings" in the two palms of the heavy as a row of mountains, the natural exhalation, and so on. Because of these changes in the movement of the human thorax with the expansion or narrowing of the changes that occur, and the expansion of the thorax is the process of inhalation, the narrowing of the thorax is the process of exhalation. Therefore, when practicing this gong method, one should match the movements and inhale or exhale naturally with the expansion or contraction of the thorax.

Three, rigid and flexible, both real and imaginary

The movements of this gong method are "rigid" and "flexible", and "rigid" and "flexible" are in constant interaction with each other. "Just" is the action of the force is in a relatively strong state, that is, the muscles in the contraction of the force work, the action changes at this time is also basically in the action end of the stereotype. "Soft" refers to the relaxation of the movement, the muscles are in a state of isotonic contraction, and the body movement is in the process of change. Many of the movements in this gong method reflect the conversion between "rigid" and "soft", with tension and relaxation, with ascending and descending, which is a dialectical relationship between yin and yang in unity of opposites. For example, in the "inverted drag nine cow's tail posture", the inward rotation of the arms gradually dragged to the end point is just, for the real, then the body to waist rotation, the two arms extended to the next arm drag before the soft, for the virtual; "out of the claw bright wing posture", the palms stand in front of the chest as a broadening of the chest and shoulders. Muscle contraction tension increases for just, is real, when the loose shoulder arm, two arm muscle is tension contraction, the upper limb is relaxed, for soft, two arms to the top, outside the support of heavy as the feeling of mountain row, muscle tension and again increase for just, is real. These actions require that the fitness practitioner in the practice of this gong method, after the force should be loose and soft, loose and soft after the need for appropriate just. In this way, the movement will not show mechanical stiffness, and will not appear weak and flaccid condition.

Therefore, when practicing this gong method, there should be a distinction between "rigid" and "soft", "virtual" and "real". The distinction between "rigid" and "soft", "virtual" and "real". But the practice of action can not be absolute "just" and "soft", should be "just" and "soft", The relative nature of "virtual" and "real", i.e., "softness in rigidity" and "rigidity in softness". Otherwise, the force is too "just", there will be a brute force, rigid force, and affect the breathing, destroying the tranquility of the state of mind; action is too "soft", there is a softening, laxity, and can not play a good fitness effect. Therefore, we should strive to be appropriate, just and soft.

Four, step by step, pay attention to individual movements with the pronunciation

Practice of this gong method, different ages, different physiques, different diseases, different physiques of the practitioner, according to their own actual ability and state of health, etc., flexible and free to choose a variety of movements of the range of activities or individual movements of the posture. For example, the amplitude of squatting in the "Three Plates Falling to the Ground Stance"; the choice of whether or not the ten fingers of the two hands are on the ground in the "Crouching Tiger Pouncing on Food Stance", etc. All the movements require a human-centered approach. All types of movements require people-oriented practice, to practitioners of their own physical health or ability to dialectically deal with the relationship between the human body and the various types of movements, can not be rushed. Should be done from easy to difficult, from shallow to deep, step by step. It must be clear that the practice is not to do in the technical movements on how standardized, or to achieve how difficult, the practice of the most fundamental purpose is to achieve the effect of fitness.

In addition, this gong method in the process of some specific movements require the mouth to exhale, and pronunciation, but no sound. For example, in the "Three Plate Landing Stance", the body squats, and at the same time the two palms are pressed down, and the requirement to spit out the "Hi" sound with the action is for the purpose of squatting when the qi sinks into the dantian [1], and not because of the tension in the lower limbs during the squatting and the qi reversal; at the same time, the spit out the "Hi" sound, and the qi reversal will be caused. At the same time, the mouth spits out the "hi" sound and the qi sinks into the dantian, which can strengthen the kidneys and the dantian qi. Therefore, in this action requires with the mouth spit sound, exhale, and pay attention to the mouth shape, spit "hi" sound mouth slightly open, the upper lip pressure on the gingival intersection points, the lower lip is loose, do not force in the bearing paddle points, mouth spit "hi" sound from the throat. This is the method of "adjusting the breath" of the special features.

Fitness qigong? Principles and Functions of Yi Jing Sinews

Preparatory Form's Principles and Functions

Tranquilizing the mind, adjusting the breathing, stabilizing the five internal organs, and correcting the body shape.

Weisang dedicates the pestle and mortar to a posture of 、、、、

1. The ancient saying goes: "The spirit resides and the qi returns itself". Through the movement of God convergence and two palms together, it can play a role in calming the mind and equalizing the body's left and right qi.

2. It improves the regulation of nerve and body fluids, helps blood circulation and eliminates fatigue.

Weishan dedicates pestle and mortar to the second position 、、、、、、

1. Through the stretching of the body and the upper limbs of the standing palms of the external support movement guide, can play the role of dredging the Ren vein [1] and regulating the Dugu vein [2] and other meridians, and has the role of regulating and training the qi of the heart and lungs, and improve the respiratory function and the function of the operation of the qi and blood.

2. It can improve the muscle strength of shoulder and arm, and help to improve the activity function of shoulder joint.

Weisang dedicates pestle and mortar three positions 、、、、、、

1. Through the upper limb's bracing and the lower limb's heel lifting movements guiding, it can regulate the qi of the upper, middle, and lower triple jiao, and activate all the qi of the triple jiao[1] and the five viscera of the three yin of the hands and feet.

2. It can improve the function of shoulder joint activity and muscle strength of upper and lower limbs, and promote blood circulation of the whole body.

Picking the stars and exchanging the bucket potential 、、、、、、

1. Through this potential Yang Palm to Yin Palm (palm downward) movement guide, the eye on the palm, the intention to store the waist of the fate of the door, will be initiated by the convergence of the true qi, sinking into the waist of the two kidneys and the fate of the door, you can achieve the waist of the healthy kidneys and slow aging effect.

2. It can enhance the function of neck, shoulder, waist and other parts of the body.

Inverted Drag Nine Cows Tail Potential 、、、、、、

1. Through the twisting of the waist, driving the scapular activity, stimulating the back of the spine [1], the lungs [2], the heart [3] and so on, to achieve the role of dredging the spine and the regulation of the heart and lungs.

2. Through the coordinated activities of the upper and lower limbs, it can improve the blood circulation of the soft tissues, and improve the muscle strength and activity function of the limbs.

Out of the claws and bright wings potential 、、、、、

1. Traditional Chinese medicine believes that "the lungs are the main gas, the Division of respiration". By stretching the arm to push the palm, flexing the arm to collect the palm, spreading the shoulders and expanding the chest movement guide, can repeatedly open and close the Yunmen, Zhongfu [1] and other points, to promote the natural gas and the human body's true qi in the chest convergence and fusion, to improve the respiratory function and the whole body's qi and blood running effect.

2. It can improve the muscle strength of chest and back and upper limbs.

Nine Ghosts Horse Blade Stance 、、、、、

1. Through twisting, stretching and other movements of the body, it can make the whole body's true qi open, close, open and close, and the spleen and stomach can be grounded and the kidneys can be strengthened; and it also has the effect of dredging up the key points of the human body - Jade Pillow Pass, and Clip Spine Pass.

2. It can improve the muscle strength of the neck, shoulder, waist and back, and help to improve the function of the body's joints.

Three Plate Drops 、、、、、、

1. Through the flexion and extension of the lower limbs, together with the spitting of the "Hi" sound, the body's true qi descends and ascends accordingly between the chest and abdomen, so as to achieve the intersection of the heart and kidney, and the water and fire.

2. It can enhance the strength of the waist, abdomen and lower limbs, and strengthen the qi of the dantian, and enhance the effectiveness of the waist and kidneys.

The Green Dragon Claw Stance 、、、、、

1. According to Chinese medicine, "the two wounds belong to the liver", "the liver stores the blood, the kidney stores the essence", and the two are of the same origin. Through the turn and the left and right "claws", the body bends forward, can make the two coils alternately loose and tight open and close; with the fist sticking to the liver meridian Zhangmen point to achieve the practice of the liver, practice kidney, but also can play the effect of the liver, regulating qi, regulating the mood.

2. It can improve the activity function of waist and lower limb muscles.

Crouching Tiger Pouncing 、、、、、、

1. According to Chinese medicine, "the Ren vein is the sea of yin veins", leading the whole body of the yin meridian gas. Through the "tiger pouncing" posture, the body's back, chest and abdomen stretching, can make the Ren vein can be sparse stretching and nourishment, and at the same time can be reconciled with the hands and feet of the three yin gas.

2. Improve the function of waist and leg muscle activity, and play a role in strengthening the waist and legs.

Bowing 、、、、、

1. According to traditional Chinese medicine, "the dushi chakra is the sea of yang chakra" and governs the qi of yang meridians. Through the head, neck, thoracic, lumbar, sacral vertebrae section by section traction flexion, extension, the back of the ducal vein to get full exercise, can make the whole body meridian qi initiation, yang qi sufficient, the body strong and healthy.

2. It can improve the activity function of waist and back and lower limbs, and strengthen the waist and legs.

3. "Sounding the heavenly drum" has the effect of waking up the brain, brightening the ears and eliminating brain fatigue.

Dropping Tail Pose 、、、、、、

1. By bending the body forward and lifting the head, dropping the tail of the left and right flexion and stretching movements, you can make the Ren, Du two veins and the whole body chakra in the previous movements of the exercise on the basis of the harmonization of the whole body after practicing the whole body comfortable and relaxed.

2. It strengthens the exercise of the muscles of the waist and back, and helps to improve the function of the joints and muscles of the spine.