It's a real Yijin Classic, which was handed down from the founder of Dharma.

it's easy to understand, explain and be easy.

Shaolin Yijinjing

Shaolin Yijinjing is a martial arts routine with clear fitness purpose. The meaning of "Yi" means change, activity and change, and it is extended to the meaning of enhancement; "tendon" refers to tendons, muscles and bones; "Jing" is the method. Therefore, "Yijinjing" literally means the method of exercising muscles and bones to strengthen the body, eliminate diseases and prolong life. In fact, it is a very classic qigong skill. You can experience it carefully from the practice reproduced below.

the Yijin Jing * * * counts twelve potentials, and its preparatory formula is: legs open, head flat, eyes slightly closed at present, and breathing is regulated. With chest, straight waist, abdomen storage, loose shoulders, the whole body naturally relaxes.

the first potential: Wei Tuoxian pestle the first potential

Bend his arms and elbows, and slowly lift them flat to his chest to hold the ball, with his wrists bent and his palms upright, with his fingers up and his palms facing each other (about 1 cm distance). This action requires the shoulders, elbows and wrists to be on the same plane, and breathing together for 8-2 times as appropriate.

The formula says: Stand upright, put your hand on your chest, be calm and calm, be a sword, and be sincere and respectful.

The second potential: Wei Tuoxian pestle The second potential

The feet are shoulder-width apart, the palms are firm, and the knees are slightly loose; Hands slowly spread out from the chest to the sides; Stand upright, palms outward; Two current views; When inhaling, the chest expands and the arms stand back; When exhaling, the fingertips are tilted inward and the palms are supported outward. Repeat for 8-2 times.

the formula says: your feet are hanging on the ground, your hands are flat, you are calm and dumbfounded.

the third potential: Wei Tuoxian pestle the third potential

The feet are open, the toes touch the ground, and the heels are lifted; Raise your hands above your head, palms up, and the two middle fingers are 3 cm apart; Sink your shoulders and bend your elbows, look up and look at your palms and backs. Tongue and palate, nasal breathing evenly. When inhaling, try your best to push up with your hands and push down with your legs at the same time; When exhaling, relax your whole body and turn your palms forward and down. When closing the momentum, the two palms change into fists, the fists are back forward, and the upper limbs slowly close the two fists to the waist with their fists up and their feet on the ground. Repeat 8-2 times.

The formula says: Hold the Tianmen in the palm of your hand and look up, with your toes on the ground and your body standing. My legs around me are as muddy as a plant, and I don't relax my teeth. The tongue can produce fluid to lick the palate, and the nose can adjust the breath and feel at ease.

the fourth potential: the potential of changing stars

the right foot moves slightly to the right and forms an oblique figure with the left foot, and moves slightly to the left with the potential; Bend your knees, lift your right heel, sink, and take a right imaginary step. Hold your right hand high and straight, palm down, head slightly tilted to the right, eyes looking up at the heart of your right hand; The left arm is bent and naturally placed behind. When inhaling, head up and shoulders back; When exhaling, the whole body relaxes, and then the left and right sides exchange postures for exercise. 5-1 times in a row.

the formula says: cover your head with one hand, and note your eyes from the palm. Breathe in at the nasal tip and adjust the breath frequently, and forcibly recover the left and right sides.

fifth potential: backward pulling nine oxtails potential

step forward with your right foot and bend your knees into a right lunge. Make a fist with your right hand, raise it to the front and top, and watch the fist with your eyes; Make a fist with your left hand; The left arm bends its elbow and hangs obliquely behind its back. When inhaling, the two fists are clenched and adducted, the right fist is retracted to the right shoulder, and the left fist hangs behind; When exhaling, two fists and two arms are relaxed and restored to the potential preparatory action. Then turn back, make a left lunge, and alternate left and right hands. Repeat 5-1 times with breathing.

the formula says: the legs are stretched back and bent forward, and the luck of the lower abdomen is relaxed; The force lies in the two arms, and you must pay attention to your eyes.

sixth potential: claw and bright wings potential

open your feet, lift your arms horizontally in front, stand your palms forward, force your fingers apart, face each other, glare straight ahead, lift your heels with potential, and support your weight with your toes. Then slowly separate your palms, raise your upper limbs horizontally, stand up, palms outward, and follow the trend. When inhaling, stretch your palms with dark strength and tilt your fingers backwards; When exhaling, relax your arms and palms. 8-12 times in a row.

the formula says: stand up and glare, push your hand to the present; Take back the place by force, and the work must be completed seven times.

Seventh potential: Nine Ghosts' sabre-pulling potential

The toes are engaged and the heels are separated into eight figures; Stand on your chest with your arms crossed forward. Bend your left elbow down and back, put your hook behind you, and put your fingertips up; The right hand bends the elbow from the shoulder and stretches back, pulling the left finger to make the right hand into a neck-hugging shape. Grasp the ground with your toes and lean forward, like drawing a sword. When inhaling, tighten your hands hard and relax when exhaling. Left and right exchange. Repeat 5-1 times.

the formula says: bend the humerus at the side of the head and hold the top and neck; Retract from your head, and you are too strong: the left and right wheels are straight and calm.

eighth potential: three sets of landing potential

step left with your left foot, bend your knees and squat down into a stance. The upper body is straight, hands rested on her hips, then elbows are bent and palms are turned upward, and the forearm is lifted horizontally like a heavy object; Pause for a moment, turn your hands down, straighten your forearm and relax, such as putting down a heavy object. The action is carried out with breathing. When inhaling, it is like holding something; when exhaling, it is like putting something, and it is repeated 5-1 times. When receiving the work, the two feet are slowly straightened, the left foot is retracted, and the two feet are close together to form an upright shape.

the formula says: the upper palate is firm to support the tongue, and the eyes are open to note the teeth; Squat with your feet open like a squat, and press your hands as hard as you take them; The palms are turned up together, and the weight is increased; Keep your eyes open and your mouth shut.

the ninth potential: the potential of Qinglong probing claws

The feet are open, and the hands are raised to protect the waist. Stretch out your right hand to the left, pinch your five fingers into a hook, and turn left on your upper body. When the waist rotates from left to right, the right hand also circles horizontally from left to right. When the hand is rowed to the front, the upper body leans forward and exhales at the same time: when the hand is rowed to the left side of the body, the upper body straightens and inhales at the same time. Switch left and right, the action is opposite. 5-1 times in a row.

the formula says: Qinglong probes its claws and goes out from left to right; Godsworn effect, palm gas level; Force around the shoulders and shoulders, and encircle the knees; Keep your eyes open and your mind at rest.

1th potential: Crouching tiger pouncing on food potential

Take a big step to the right with your right foot, bend your right knee and squat, forming a posture of right bow and left servant leg; The upper body leans forward, hands on the ground, head slightly raised, eyes on the front and bottom. When inhaling, straighten your arms at the same time, raise your upper body and try to move forward, and move your center of gravity forward; When exhaling, bend your elbow at the same time, drop your chest, retract your upper body, move your center of gravity back, and be ready to go. Repeatedly, the arms bend and stretch with breathing, the upper body fluctuates, and it is like a tiger pouncing on food. After 5-1 consecutive moves, change the left bow and the right foot, and move as before.

the formula says: crouch with your feet apart, and bend and stretch your left and right legs together; Hold your head high and your chest forward, and your back is still flat; The nasal tone is different, and the fingertips are supported by the ground; It's hygienic to learn the true shape of the immortal thing.

eleventh potential: bow potential

open your feet and buckle your toes. Hold your hands back slowly to the left and right, forcibly fold the back of your head, and tap your fingers on the back of your cerebellum for a moment. Do flexion with breathing; When inhaling, the body is straight, the eyes are looking forward, and the head is like a top; When exhaling, bend over with your knees straight, and make your head bow between your knees with both hands, so as not to leave your heels off the ground. Repeat 8-2 times according to physical strength.

the formula says: hold your head with both hands and hang your waist to your knees; The head is only under the crotch, and the mouth is more toothed; Cover your ears and teach you to stop, and adjust your vitality; The tip of the tongue still reaches the palate, and the force is on the elbows.

12th potential: the tail potential

spread your legs, lift your palms up slowly from your chest to your head, move your palms visually, stand upright, and don't hold your chest out. Cross your fingers, turn your wrist against the palm rest, palm up, lean back, bend your back and look up; Then the upper body bends forward, the arms droop, the palms are pushed to the ground, and the head is staring. When exhaling, the body bends down and the heel is slightly off the ground; When inhaling, the upper body stands up and the feet follow the ground; Repeat this 21 times. Receive work: stand upright, lift your arms left and right, and bend and stretch for 7 times.

the formula says: stretch your knees straight and push your hands from the ground; Stare high, concentrate on one ambition; Get up and stomp, 21 times; Stretch your arms left and right, with seven as your ambition; Do more sitting exercises, cross your legs and hang your eyes; The mouth is in the heart and the breath is in the nose; When you are calm, you will get up, and you will maintain your strength.

the general test formula says: the general test method is shown in figure 12. Who really influenced all, the season of the Five Dynasties. Damocles, preach Shaolin Temple. Song Yue Hou, more discerning. The disease is prolonged, and the merits are similar.

Health guidance

Yijinjing has a strong sense of qi and quick results, especially for internal and external cultivation, physical and mental cultivation and life cultivation, which has the effects of resisting evil, treating diseases, prolonging life and developing potential. From the perspective of traditional Chinese medicine research, Yijinjing guides the rise and fall of breath with the direction of meridians and the movement of qi and blood in traditional Chinese medicine. In the process of tortuous rotation of the body and push-pull opening and closing of hands and feet, qi and blood circulate in the human body, so as to get rid of diseases and strengthen the body. From the point of view of modern medicine, practicing Yijinjing will strengthen the blood circulation of human body, thus improving the visceral function of human body and delaying aging.

Yijinjing has a large amount of exercise and is difficult to move. Therefore, the whole set of exercise is only suitable for young and middle-aged patients with chronic diseases who are in good health. Those who are physically weak can do what they can, selectively practice several of them or reduce the number of drills in each situation. Do not use it during cardiovascular and cerebrovascular diseases and asthma attacks.