Yi Jin Jing is an exercise from ancient China. The features of this classical traditional Chinese health practice include extended, soft and even movements that flex the spine invigorate the limbs and internal organs. As an exercise it should be performed in a way that integrates the mind, body and spirit, during the practice practitioners must remain relaxed. If you would like to learn Yi Jin Jing there are a number of special qigong retreats where this is possible.
This article details guidance from the Chinese Health Qigong Association on how to best perform the exercise.
According to some historians the Yi Jin Jing has its origins in primitive shamanistic rituals. Prototypes of these basic movements where found in a 2000 year old text called Illustration of Qi Conduction. Others however, credit Bodhidharma the Indian Buddhist monk and originator of Shaolin Kung Fu with the creation of the Yi Jin Jing. Whether this is true or not it is undisputed that the monks of the Shaolin Temple played a significant role in the evolution of the Yi Jin Jing exercises.
“The earliest account of the modern 12 movement exercises is included in the Illustrations of Internal Exercise compiled by Pan Wei in 1858 in the Qing Dynasty. As traditional Yi Jin Jing relies heavily on traditional Chinese medicine theory of the Five Elements – metal, wood, water, fire and earth – different schools of the exercise have sprung up emphasising this aspect in many works.” – Chinese Qigong Association.
Smooth and extended movements to stretch the bones and tendons
A full range of motion is required related to the bones and joints. Bones are flexed and muscle groups along with tendons and ligaments are stretched. The result leads to improved blood circulation and nutrition supersession in the soft tissues. Thus enhancing mobility and strength in all directions.
Soft and even movements for coordinated grace
The modern version of the Yi Jin Jing links the 12 movements making the exercise both easier to understand as well as graceful. Limbs are flexed in curved natural range with the joints axis. When strength is required it is applied gradually combined with a tenderness of movement.
Focus on spine turning and flexing
The Yi Jin Jing movements focus on the spines, vertebrae, ligaments and the spinal cord through twisting and stretching movements. The movements must be done with a relaxed body and mind in order to gain the most health benefits. These benefits include improved fitness, prevention of disease, longevity and improved intellect.