Yijinjing fitness method first appeared in Yijinjing written by Tiantai Taoist Zi Ning in the fourth year of the Apocalypse (1624).
Basic contents and methods
Yijinjing includes two training methods, internal and external, each with 12 potential. The internal work of Yijinjing adopts standing posture, which is induced by certain posture and breathing, and gradually strengthens the functions of the meridians and viscera. Most of them are static. Breathe comfortably and naturally, and don't exhale. Yijinjing has 12 postures and practice methods, which have been handed down from generation to generation, namely, Wei Tuoxian pestle (there are three postures), star-picking and bucket-changing, three sets of landing, claw-flashing, back-pulling, nine ghosts drawing a sword, dragon claw-probing, crouching tiger pouncing, bow-beating and call it a day. The external work of Yijinjing emphasizes external work. "Yi Jin Jing External Skill Diagram" points out: "Anyone who practices external skills must stand in a quiet place facing the East and concentrate quietly. You don't have to connect the whole body with force, just let it run through your hands. If you push hard, you can't get your hands in. Type one word per line, say 49 words silently, and then type with the next one without interruption. Be the first, consciously understand the laws of the mind, and be the second. People who are half a month late and one month late are familiar with all kinds of things, and power can penetrate the top of their heads. This refining force refines the gas and runs the method of easy tendon and easy pulse. "
(A) Yijinjing internal strength
1. Prepare posture, keep pace, keep your head flat, look straight ahead, and chin slightly inward; Have a chest, straight back, abdomen and buttocks; Loose shoulders, two arms hanging naturally at the sides of the body, five fingers together slightly bent, middle finger close to the pants seam; Legs straight, feet together, toes together; The mouth is slightly closed, the tongue and palate are calm.
2. Wei Tuo provided the potential (1 potential to the third potential).
(1) 1 The potential is "calm down, take a breath, your body will stop, your hands will arch, and your heart will be at peace".
"Righteousness is awe-inspiring, I don't want to pay attention to my chest, I am calm and respectful." Step across your left foot to the left, the distance between your feet is about shoulder width, your feet are firm, and your knees are slightly loose. Slowly lift your hands forward, hold the ball on your chest, relax your shoulders, bend your elbows slightly, your palms are concave, your fingers are slightly bent inward, and your fingers are opposite, about 4 ~ 5 inches apart. Or take the posture of crossing your hands: loosen your shoulders, flatten your elbows, put your palms together, arch your hands, put your fingers to your chest and middle fingers to level your Adam's apple, and make sure that your shoulders, elbows and wrists are on the same level.
(2) The second trend is "feet hanging on the ground, hands flat, calm and stunned".
Feet apart, about shoulder width apart, feet firm, knees slightly loose; The waist and buttocks are straight, including the chest and abdomen; Lay the upper limbs flat with palms facing the ground; The head is like a top, and the two are currently watching. ?
(3) The third potential: "Hold Tianmen in the palm of your hand, touch the ground on your toes, stand on the end, and the force around you is as muddy as a plant. You won't loosen your teeth, your tongue will produce fluid to touch your upper jaw, your nose will adjust your breathing and feel at ease, your fist will slowly retract, and you will see it again with your strength. "
Feet apart, the distance is about shoulder width, toes touch the ground and heels are raised; Legs straight, abdomen and buttocks; Hold two palms above your head, palms facing the sky, four fingers together and straight, and the thumb is separated from the other four fingers at right angles, and the distance between the two middle fingers is about 1 inch; Heavy shoulders and slightly bent elbows; Look up, look at the palms and back, put your tongue on the palate and breathe evenly. When closing the posture, turn the palm into a fist, turn the forearm to make the fist back forward, and then slowly close the fist with the upper limbs from top to bottom to the waist, with the fist up. At the same time of closing the fist, the foot falls slowly, and when the fist reaches the waist, the two heels just land.
3. Pick a star for a fight. "One hand held high, the palm must be lowered. Look at two palms and inhale. " Breathe evenly, take it back hard, the left and right are the same "; Cover your head with a huge palm, and pay more attention to your eyes; Inhale at the nose and adjust your breathing frequently, and take it back hard left and right. "
(1) The right foot moves slightly to the right, forming an oblique shape with the left foot (the heel of the right foot is opposite to the left arch with a distance of about one punch), and moves slightly to the left with the body.
(2) Bend your knees, lift your right heel and sink into the right imaginary step; Both upper limbs move at the same time, the left hand holds an empty fist behind the waist, and the fingers of the right hand grasp down like hooks in front of the crotch.
(3) Raise the right hook so that the elbow is slightly higher than the shoulder, the forearm and the upper arm are almost at right angles, and the hook is placed in front of the right side of the head.
(4) Loosen the shoulder, bend the wrist, elbow to the chest, and hook tip to the right; The head is slightly inclined, the eyes are in the right palm, and the tongue is in the palate; Hold out your chest and pull out your back, straighten your waist and close your hips, have less abdominal involvement, inhale tightly, breathe slowly, and make your breath sink; The front legs are empty and solid, the front legs are empty and solid, and the rear legs are empty and solid. Exercise alternately from left to right, with the same posture and requirements.
4. Turn the tide of Kyubi no Youko. "The lower abdomen is lucky, the front legs are straight, the fists are both eyes, and the arms are hard." "After stretching forward, the abdomen is loose, and the force is on both arms. Watch your eyes when watching boxing. "
(1) The left leg spans one step to the left (the distance is wider than the shoulders), the toes of both feet are buckled inside, and the knees are crouched in a horse crotch position; The fists with both hands are curved from the back to the front of the hip, the backs of the fists are opposite, and the fist faces are close to the ground; With the trend, the upper body leans forward slightly, the shoulders are relaxed and the elbows are straight; Hold your head high, at present.
(2) Raise two fists to your chest, from fist to palm, subject to holding the ball, and straighten your waist; The shoulders are loose and the elbows are slightly lower than the shoulders; Head flat, at present.
(3) Turn the two forearms so that the palms are left and right (the four fingers are close to the sky, the thumb is divided into eight palms, and the palms are quite tight), and slowly push them to the left and right sides (points) with momentum until the elbows are straight; Loose shoulders, straight elbows, wrist back flexion, wrist, elbow, shoulder level.
(4) Turn your body to the right to form a right bow and left arrow (facing left). Both upper limbs move at the same time, the right upper limb rotates outward, the elbow is bent into a semicircle, the fist is opposite to the heart, and the eyes are fixed on the fist. The height of the fist is about shoulder height, the elbow is not above the knee, and the knee is not above the toe; The left upper limb is supinated, the fist deviates from the hip, the shoulder is relaxed, the elbow is slightly flexed, and the two upper limbs do spiral strength in tandem (external rotation), the upper body is upright, the waist is bent to close the hip, and the snoring is even. Alternate left and right movements, the same posture.
5. Claws and bright wings are "palms up, toes on the ground, both sides are forced, and legs are straight; Breathe evenly, look at the heavenly gate and bite; Tongue against the palate, ten fingers hard, legs straight; Two punches retreat, as if carrying something. " "Stand up and glare, push your hand to the present and take it back. It takes seven times. "
(1) Lift the palm up slowly along the chest, turn the palm by the wrist, put the palm in the air, force the fingers apart, face each other, and connect the middle finger with the index finger (left and right); Look up, look at the intersection of the middle finger and the index finger, lift it with the heel, about 3 ~ 4 inches from the ground, and support the weight with two toes. Elbow slightly bent, waist straight, knees are not allowed to bend.
(2) The palms are slowly separated to the left and right, and the upper limbs are straight (palms down), and the feet follow the ground; Turn your palm so that it faces the sky, separate your fingers, look straight ahead, keep your shoulders, elbows and wrists level, keep your waist straight and your knees not bent.
6. The posture of the Nine Ghosts' sword drawing is "one arm holding the neck, head retreating, breathing evenly, knees standing upright, and the left and right sides are consistent." "Bend your arm around your head, hold your head and neck, and take it back from your head. Too strong, and your body is straight and calm. "
(1) The toes are in phase, the heels are divided into eight characters, the waist is solid and the legs are solid, the knees are straight, and the feet are dominant. At the same time, your arms are crossed forward and your palms stand on your chest.
(2) Move your arms, keep your left arm up, and put your hook behind your back (loose shoulders, straight elbows, hook tip up); The right arm goes up from the right to the chest (loose shoulder, elbow slightly bent, palm to the left, slightly concave, tiger's mouth upward), palm root is solid, and energy is accumulated between fingers.
(3) Raise your right arm over your head, bend your elbows and palms from the right side of your head, and put your hands around your neck. Hook your left hand so that it sticks to your back and moves up as far as possible within the allowable range.
(4) Raise your head hard to make your head lean back; Focus on the upper limbs, press the palms down hard, make the head lean forward, and the hands and necks compete. Chest out, legs firm, push from top to bottom. The nose breathes evenly and the eyes are slightly to the left.
(5) Exercise your arms, with your left palm from back to bottom, your right upper limb in a circle forward, and your left and right palms crossed on your chest. Switch left and right, the same point.
7. Three sets of landing potential "eyes and teeth, tongue against palate, eyes open, legs kneeling; Grasp the ground with both hands, lift it up with the back of your hand, and straighten your legs like holding a thousand dollars. "
"The upper jaw is firmly supported by the tongue. Open your eyes and pay attention to your teeth. Squat with your feet open, hands fierce, palms up, and increase your weight. The eyes are closed and the feet are not inclined. "
(1) The left leg spans one step to the left, the distance between the two feet is wider than the shoulder, the toes are buckled, the knees are crouched in a horse-hip posture, the hands are akimbo, the waist and chest are straight, the back is arched, and the head is straight. At present, it is visible.
(2) Hands are folded from back to front, fingers are crossed, palms are forward, jaws are upward, elbows are slightly flexed, and shoulders are relaxed; The two upper limbs are like a disc on the upper chest.
(3) From the upward trend, turn the wrist to the palm, and the palm is forward. Exercise the upper limbs, make the palms downward (in an arc shape), and slowly lift the palms from bottom to top along the abdomen and chest, not higher than the eyebrows, and the distance between the palms is not greater than the distance between the shoulders.
(4) Turn wrist to palm, palm to the ground, and both palms (jaws inward) are pressed down (in front of chest and abdomen) to form a virtual palm, which is placed on the upper part of the knee. Shoulders are relaxed, elbows are slightly flexed, and arms are slightly rotated inward; The chest is slightly stiff, the back is like a bow, the head is like a top, and the eyes are double.
8. Qinglong probe claw potential "Shoulder and back force, flat palm outward, to the left and right of the ground, eyes straight up." "African, left and right, monk effect, palm flat gas solid; Try to wrap your shoulders around your back, wrap your shoulders around your knees, keep your eyes flat and let your heart rest. "
(1) The left leg is one step horizontally to the left, the distance between the two feet is about shoulder width, and the hands are in a back fist posture to protect the waist. Stand up straight, head level, at present.
(2) Extend the left upper limb, tilt the palm to the right, with the palm higher than the top, slightly turn to the right with the potential body, face the right front, visually observe the palm, loosen the shoulders and straighten the elbow, and do not bend the wrist. The right palm is still a posture of raising fists to protect the waist. Keep your feet steady.
(3) From the upward trend, the thumb of the left hand bends to the palm of the hand, and the eyes look at the thumb.
(4) The left arm rotates inward, the palm is down, the waist leans over, and the palm is pushed to the ground. Keep your knees straight, keep your heels off the ground, and hold your head high.
(5) The left palm is off the ground, and the left knee is waist-folded, so as to form a posture with two palms on the back to protect the waist, as in the original posture (1). Before the left and right hands alternately explored, the main points were the same.
9. Crouching tiger pouncing on food potential "ten fingers, feet open, kneeling straight ahead, fingers on the ground, waist flat, chest forward, snoring evenly, both left and right."
"Two feet squat and lean, and the flexion and extension are relatively relative; Hold your head up and chest forward, and your back is still flat; The nasal sound is different, and the fingertips support the ground; This is a fairy tale to save the dragon and tiger, and knowing the truth is also beneficial to health. "
(1) Take a big step to the right with the right leg, and bend down below the right knee to form a left servant leg posture (the left leg is straight, the sole of the foot does not leave the ground, and the toes buckle the ground). Put your hands together and rest on your right knee. Straighten your waist and chest and look slightly to the left.
(2) Turn your body to the left, straighten your right leg, bend your left knee into a left bow and right arrow shape, support your knees to both sides with your palms, bend your elbows behind your ears, and then slowly push them forward until your elbows are straight. Relax your shoulders, bend your wrists back and focus on the front.
(3) From the upper position, bend over, press down with both palms, palm or pointing to the ground, press down on both sides in front of the left foot (fingers are forward, palm distance is about shoulder width), palm is firm, elbows are straight, soles of feet are not off the ground, and heads are held high and chest is held out.
(4) Lift the heel of your right foot, touch the ground with your toes, and extend your left front leg away from the ground at the same time, so that your left foot can keep up with your right foot, and your body is supported by two palms and the tip of your right foot. Bend your knees again (knees can't touch the ground), slowly retract your body, move your center of gravity back, and prepare for cohesion. Toes are strong and knees are slowly straightened. Use your hands to make your body move forward slowly, try to lean forward and move your center of gravity forward; Finally, straighten your elbows, hold your head high, and hold your hands tightly. In this way, the three are carried out in succession, and the waves go back and forth, just like crouching tiger pouncing on food. Switch left and right, the main points are the same as the left.
10. Bowing posture "Elbow hard to hold the back of the head and lean forward; Put your tongue against the upper jaw and bend your legs downward; Cover your ears tightly and breathe evenly. " "Hold your brain with your hands folded and bend to your knees; The head is only under the crotch, and the mouth has many teeth; Cover your ears and teach you to stop and adjust your vitality; The tip of the tongue still reaches the upper jaw, and the force bends at the elbow. "
(1) Step horizontally to the left with the distance between the two feet wider than the shoulder, and buckle the toes. Hands backward, palms slowly to the left and right, and lifted horizontally. Keep your head on top, look forward, relax your shoulders, straighten your elbows, don't bend your wrists, stand up straight, and keep your wrists, elbows and shoulders level.
(2) Bend your elbows from the upper position, cross your fingers, and hold the back of your head with your palm. Don't stand tall and butt up.
(3) From the rising trend, the knee bends into a horse's hip.
(4) Bend your knees straight forward and keep your head as far away from your legs as possible with your hands. Your knees can't bend and your heels can't leave the ground.
1 1. Tail potential (tail falling potential). "Knee straight, bow and bend, push your hands to the ground, hold your head high and gasp." Knee straight, push your hands off the ground, hold your head high and stare, and concentrate on volunteering. Get up and stamp your feet, 2 1 time, stretch your arms left and right, and aim at 7. "
(1) Raise your hands slowly from your chest, raise your palms above your head, look at your palms with your eyes, and move gradually with your palms raised; Stand up straight and don't stand out. ?
(2) From the upward trend, cross your fingers, turn your wrist against the palm rest, palm up, elbow straight, and look straight ahead.
(3) From the upper position, lean back, bend your back, and then raise your head.
(4) Bend forward from the rising trend and push the ground with both hands. Look up and stare, keep your knees straight and your heels on the ground.
(B) Yijinjing external work
When practicing, face the east in the morning, get rid of distractions, concentrate, and don't use force to make "Qi" seep into your hands. Memorize numbers while working. Practice one style before doing the next, and practice coherently after proficiency. Various exercise methods are as follows.
(1) 1 type: feet apart, shoulder width; Eyes forward, elbows slightly bent, palms down; Every time you say a word silently, your fingers are tilted up and your palms are pressed down; One tilt and one press is 1 time, and * * * silently counted 49 times.
(2) the second type: put your hands in front of your thighs, make a fist, straighten your thumb and face each other; Every time you say a word silently, thumb up, four fingers one tight, one tight, one tight. * * * silently counted 49 times.
(3) The third type: bend the thumb in the palm first, and then make a fist with four fingers; The arms are perpendicular to the side of the body, and the fist hole is forward; Every time you say a word silently, you will clench your fist and then loosen it. One tight and one loose is 1 time, and you will silently count 49 times.
(4) The fourth type: slowly lift your arms from bottom to front, with the height as high as your shoulders, the elbows slightly bent, and the center of your fist facing (about 1 ft); Every time you say a word, you will clench your fist, then loosen it, clench it and then loosen it, and say it 49 times.
(5) The fifth type: the arms are slowly lifted upward, the center of the fist is pushed to the right, and the arms are slightly bent; Keep your arms away from your head and your heels up when you lift them. Meditate each word, clench your fists, put your heels together, and meditate 49 times.
(6) Type 6: raise arms horizontally, bend elbows, punch with both ears (distance 1 inch), punch with both shoulders; Every time you say a word silently, you will clench your fist and then loosen it. One tight and one loose is 1 time, and you will silently count 49 times.
(7) Type 7: Raise your arms horizontally on the left and right sides, with the height as high as your shoulders, the tiger's mouth facing upwards, your shoulders leaning back slightly, and your chest leaning forward slightly. When you raise your arms, your toes will leave the ground and your feet will touch the ground. Every time you say a word silently, you will clench your fist and then loosen it. One tight and one loose is 1 time, and you will silently count 49 times.
(8) Type 8: Lift arms horizontally forward, shoulders horizontally, and elbows do not yield. The distance between fists is 5 ~ 6 inches, and the tiger's mouth is up; Every time you say a word silently, you will clench your fist and then loosen it. One tight and one loose is 1 time, and you will silently count 49 times.
(9) Type 9: Spread your arms left and right, bend your elbows to your chest, and then turn your fists outward to your nose. The distance between fists is about 2 inches, and the fists are outward. Every time you say a word silently, you will clench your fist and then loosen it. One tight and one loose is 1 time, and you will silently count 49 times.
(10) 10 type: two upper arms are raised horizontally, two forearms are upright, and the tiger's mouth is facing the ear; Every time you say a word silently, you will clench your fist and then loosen it. One tight and one loose is 1 time, and you will silently count 49 times.
(1 1) Formula 1 1: Two arms droop, two palms turn to the lower sides of the navel, and two thumbs are away from the navel 1 ~ 2 minutes; Every time you say a word silently, you will clench your fist and then loosen it. One tight and one loose is 1 time, and you will silently count 49 times.
(12) 12 type: release your hands, hang down your arms, then lift your arms forward, palms up, and raise your heels at the same time. Heel landing, hands reduction, repeat 3 times.
Self-service application
Yijinjing has a large amount of internal exercise and is difficult to move. Generally speaking, full-set exercise is only suitable for young people with good physical strength or patients with chronic diseases. Can significantly improve physical fitness, eliminate diseases and strengthen the body. The external exercises of Yijinjing are mainly to move fingers, palms and upper limbs, which are generally suitable for healthy people and patients with chronic diseases of all ages. By exercising upper limbs, people can feel lucky, promote blood circulation and relax muscles, affecting the whole body.
Matters needing attention
People with weak constitution should use internal strength with caution, especially "crouching tiger pouncing on food", which has a large amount of exercise and is difficult, and should not be used during heart disease and asthma attacks. When the above-mentioned patients use external exercises, they should also reduce the number of operations of each type, and do what they can, step by step.
This method pays attention to the combination of static and dynamic, on the one hand, it emphasizes the close combination of static and dynamic skills in the way of practice. On the other hand, it means to be "dynamic and quiet" when practicing, that is, to maintain a state of mental peace, concentrate and breathe naturally; When practicing static kung fu, we should "move in silence", that is, keep the harmony of breath movement in a quiet posture. Only the combination of motion and static, the coordination of heart, qi and body, can refine qi and generate spirit, nourish viscera and qi and blood internally and strengthen bones and muscles externally. Meditation can promote the tranquility and functional adjustment of the body.
The internal strength of Yijinjing is adapted according to the twelve potentials of Yijinjing. Because of its remarkable effect of strengthening the body, it is widely used as one of the basic training methods of modern massage doctors.