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Yi Jin Jing

Yi Jin Jing (Twelve Limbering Exercises)


Yi Jin Jing is an exercise derived from Dao Yin Qigong consisting of 12 movements that are performed in a standing position. It is simple to learn and suitable for people of all ages. It is the most renowned and popular of all the classic Chinese Qigong meditation exercises.

In ancient China, the monk Bodhidharma saw the need for monks at the Shaolin Temple to do some limbering meditation exercises as too much sitting meditation could lead to poor health and stagnation of Qi flow. So he developed some exercises by combining Martial Arts and Dao Yin Qigong to help the monks get fitter. As the years went by the Shaolin Monks modified and perfected these exercises to eventually form a special system called Yi Jin Jing, TheTendons and Sinews Limbering Exercise C yi meaning change, jin meaning "tendons and sinews", and jing meaning "methods".

Health Benefits

  • As with all Yang Sheng or Life Enhancement exercises the focus is on the cultivation of vital energy (Qi or Chi), promoting the optimal function of internal organs and Qi circulation. The Yi Jin Jing is particularly well-known for assisting in pain relief in the muscles, ligaments and tendons in the neck, shoulders and back. Regular practice can help promote physical and mental well-being, prevent illness, strengthen the body, help improve balance and coordination, and even prolong life


Yi Jin Jing (Tendon-Muscle Strengthening Exercises) is a health and fitness exercise handed down from Ancient China. Health Qigong - Yi Jin Jing is part of the New Health Qigong Exercise Series compiled and published by the Chinese Health Qigong Association. Yi Jin Jing features extended, soft and even movements displaying a graceful charm and puts its focus on the turning and flexing of the spine, thus invigorating the limbs and internal organs. These movements have been proved to be able to improve health and fitness, prvent diseases, lengthen life and improve the intellect. In particular, The practice of Yi Ji Jing exercises has some very impressive effects on the respiratory system, flexibility, balance and muscular strength. It can also prevent and cure diseases of the joints, digestive system, cardiovascular system and vervous system.

The Exercises Include:

  1. Wei Tuo Presenting the Pestle 1

  2. Wei Tuo Presenting the Pestle 2

  3. Wei Tuo Presenting the Pestle 3

  4. Plucking Stars on Each Side

  5. Pulling Nine Cows by Their Tails

  6. Showing Talons and Spreading Wings

  7. Nine Ghosts Drawing Sabers

  8. Sinking the Three Bodily Zones

  9. Black Dragon Displaying Its Claws

  10. Tiger Springing on Its Prey

  11. Bowing Down in Salution

  12. Swinging the Tail