Yi Jin Jing (Part 5)
Here are the final two exercises in this sequence of muscle strengthening. NOTE THAT THE LAST THREE EXERCISES (#10 – 12) SHOULD NOT BE PRACTICED IF YOU HAVE HYPERTENSION.
11. Bowing
Stand with feet together and arms by your side.
Place your hands at the back of the head with palms covering the ears. Extend the shoulders so elbows are pointing outward to each side. Bend slowly forward so that the head falls to some point in front of the knees, as if bowing. Knees are straight. Do not overstrain. Hold this position and tap the back of the head 10-20 times with the index fingers. Slowly stand up again and return the hands to the sides. Repeat the exercise 2-5 times. This will help flexibility of spine and hip joints, and prevent dizziness.
12. Bending forward
Stand with feet slightly apart, arms by your side.
Raise the hands and push forward, palms facing out, until elbows are fully extended. Then cross the hands, palms facing down, elbows still extended. Bring the hands back into the front of the chest still crossed. Uncross the hands and push down as much as possible, at the same time bending forward. Do not overstrain. Raise the head, eyes looking straight ahead. Knees are straight. Slowly stand up again with arms by your side.
Bend and extend the elbows – arms/hands come up, arms/hands go down – seven times. Finally, jump up and down seven times with arms hanging naturally by your side. This last exercise in the sequence develops flexibility of spine and hip joints.
This concludes this sequence of qigong muscle strengthening exercises. As with all qigong movements, you will find many variations. There are a number of good Youtube videos of Yi Jin Jing to be found on line, along with further information of its origin and benefits.
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