Yi Jin Jing (part 1) – muscle strengthening Chinese exercises
Yi Jin Jing is one of China’s traditional forms of calisthenics whose origin can be traced back thousands of years. It consists of 12 exercises involving the head, arms and trunk, and is practiced in a standing position. The exercises can be done in one full sequence or selectively according to their benefits. Yi Jin Jing is very effective in strengthening muscles and is practiced widely in China by massage therapists and traditional bone surgeons, as well as anyone wanting to maintain good muscle tone. Unlike taijiquan, this form of qigong is performed with some internal vigor, even though the movements are slow and appear gentle to the observer. Focus is kept on parts of the body, so that a stillness of mind is maintained and mental alertness is cultivated. Here are the first three exercises. The stretches are good for posture and expanding the chest.
1. Making a gesture of respect with both hands facing the chest
Stand with arms at sides, feet hip width apart, eyes looking straight ahead.
Raise arms slowly at sides until horizontal, palms down, elbows straight. Turn palms inward, bend elbows so that hands come in front of and about 6 inches away from chest, fingers pointing towards each other.
This beginning exercise helps to relax the mind/body and adjust the breathing in preparation for the following movements.
2. Heaving
Stand with arms at sides, feet hip width apart, eyes looking straight ahead.
Turn the palms upwards. Raise the heels of the feet slightly about one inch, at the same time extend the arms horizontally and hold the position. The toes are firmly on the ground throughout. Focus on palms and toes.
3. Pushing towards the sky
Begin with the feet hip width apart and arms extended horizontally with palms upwards. Look straight ahead throughout the movement.
Raise the arms upwards in an arc till vertical, then turn palms upwards, fingers inward, as if pushing against the sky. At the same time raise the heels higher than in #2. Clench the jaw with the tip of the tongue on the upper palate. Breathe smoothly and deeply while focusing mentally on the palms. Clench the fists and bring the arms back to the starting position with palms up.. Place heels back on the ground.
Note: All three movements are performed once only.
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