"Fitness qigong? Probe into the origin of Yijing gold technique

Yijinjing is a health-keeping method handed down from ancient times in China, which has a great influence on the development of traditional martial arts and national sports in China and has been welcomed by the masses for thousands of years.

Yijinjing originated from the ancient introduction of China and has a long history. According to textual research, guidance developed from the "witch dance" in primitive society, and it was studied by health care practitioners during the Spring and Autumn Period and the Warring States Period. Zhuangzi? "Deliberately" records: "The old and the new are spit out, and the bear stretches out the bird, just for longevity: this guide, the person who keeps fit, is also Peng Zushou's pet." [1] Hanshu? There are also contents about guidance in Yiwenzhi, such as Huangdi Neijing and Huangdi Qibo Massage, which show that the Han Dynasty is the heyday of various guidance techniques. In addition, there are more than 40 leading movements in various postures in the silk painting Guide Map unearthed from Mawangdui Han Tomb in Changsha, Hunan Province. Through the decomposition of these postures, we can find that the basic movements of Yijinjing circulating today can all be found in the prototype. It shows that Yijinjing originated from the traditional culture of China, and it was the way of keeping in good health from pre-Qin to Han Dynasty.

Why the Yijin Sutra was created by people has always been controversial. Judging from the existing literature, most people think that Yijin Sutra, pulp washing Sutra and Shaolin Wushu are all spread by Buddhism. Originally from South Tianzhu (South India), Dharma came to China in 526 AD, and finally arrived at Songshan Shaolin Temple. It is the ancestor of Zen in China. "Fingering the Moon Record" records: "Nine years later, if you want to return to Tianzhu, the person at the gate of life said,' It's time. "What did you get from your words?" There is a saying,' In my opinion, we don't stick to our words, we don't leave our words, but we use them for the sake of Tao'. The ancestors said,' You have my skin'. Nepal always said,' What I understand today is like celebrating. I saw the Amundfo country, but I will never see it again'. The ancestors said,' You get my meat'. Tao Yuanming said,' There are four in the air and five in the yin. And everywhere I see, there is no way to get it. The ancestors said,' You have my bones'. Finally, Hui Ke worships and stands in the same place. The ancestors said,' You have my bone marrow' ". In addition, Dong Fangshuo's myths such as "cutting hair once every three thousand years and washing marrow once every three thousand years" are also recorded in novels such as Biography of Emperor Wu of the Han Dynasty, which is probably the origin of the names of Yijinjing and pulp washing.

Shaolin Temple monks played an important role in the spread of Yijin Jing. According to historical records, Zen Buddhism spread by Buddhism is mainly based on Shaolin Temple in Songshan, Henan. Because meditation is the main practice of Zen Buddhism, if you sit for a long time, your qi and blood will stagnate, so you must exercise your bones and muscles with the help of martial arts and guidance. Therefore, from the Six Dynasties to the Sui and Tang Dynasties, martial arts and Taoism were widely spread in Songshan, Henan. Shaolin temple monks also take this opportunity to exercise muscles and practice martial arts, and constantly revise, improve and supplement them in the process, making it an important way to practice martial arts and fitness. Finally, it was named Yijinjing, which was secretly circulated among monks. .

The classic Yijinjing has been circulated in the world side by side with Yijinjing since ancient times, and there are other names such as Illustration of True Qi, Yijinjing Yijing and Essence of Shaolin Boxing. The Kung Fu of Yijinjing was originally compiled by Fang in Qin and Han Dynasties in China. Judging from the bibliography of relevant documents, there are many works of Yijinjing in the name of Dharma in Song Dynasty. At that time, Zhang Junfang [1] was ordered to edit the Taoist scriptures, and published books such as Seven Signs of Yun Qi and Taiping Magnolia. As a result, all kinds of introduction techniques are popular in the society, and the saying that "it is easy to get sick and replenish blood when practicing" is widely circulated among the people. It is speculated that the Yijinjing adapted by Shaolin Temple monks will not be later than the Northern Song Dynasty. Because, after the Song Dynasty, most of the guide sutras are mixed with such sayings as "meditation" and "then elixir", which is not found in Yijinjing handed down from Shaolin Temple. Zhou [2] in Ming Dynasty wrote in "Red Wind Years" and "Twelve Prescriptions of Diet": "One year is easy to get angry, two years to get blood, three years to get pulse, four years to get meat, five years to get marrow, six years to get tendons, seven years to get bones, eight years to get hair, and nine years to get shape, that is, 36,000 true gods are all in the body and turned into immortals." In this paper, "Yi Mu" and "Yi Jin" should be related to Yijinjing successively. In addition, the first picture of Yijinjing said that Wei Tuo was the patron saint of Buddhism and Wei Tuo was the patron saint of Buddhism, and only in the early Tang Dynasty did he enter the temple. Therefore, Yijinjing was originally introduced by Fang in Qin and Han Dynasties, adapted by Shaolin Temple monks in Tang and Song Dynasties, and spread to the society in Ming Dynasty. There should be no doubt.

At present, the earliest twelve potential versions of Yijinjing are found in the Internal Strength Diagram [1] edited by Panti in the eighth year of Xianfeng in Qing Dynasty. Generally speaking, the traditional Yijinjing focuses on expounding the views of power and achievement from the perspectives of religion, traditional Chinese medicine, yin and yang and the five elements, forming different schools and being included in different works.

"Fitness qigong? Yijinjing inherits the essence of the traditional "Yijinjing Twelve Potential", integrates popular science and popular science, and has a simple style and contains new ideas. All movements are a coherent organic whole, and the movements pay attention to stretching tendons and pulling bones, continuous stretching, and combining rigidity with softness; Breathing needs nature, movement and breathing; Meaning follows shape, guiding qi with shape, not focusing on meaning; Easy to learn and practice, with obvious fitness effect.

"Fitness qigong? Characteristics of Yijing Jin's "Skill"

First of all, the action is stretching muscles and pulling bones.

Every gesture in this method, whether it is upper limbs, lower limbs or trunk, requires sufficient flexion and extension, abduction, adduction and twisting of the body. , so that the bones and joints of the human body can present multi-directional and wide-angle activities as much as possible on the basis of traditional posture movements. Its purpose is to stretch muscles and fascia of different sizes in front, back, inside and outside of human body, as well as connective tissues such as tendons, ligaments and joint capsules in various parts of human body through the action of "stretching bones", so as to promote the blood circulation of soft tissues in active parts, improve the nutritional metabolism process of soft tissues and improve the elasticity and flexibility of soft tissues such as muscles, tendons and ligaments.

Secondly, it is soft, symmetrical, harmonious and beautiful.

This technique is based on the traditional "Twelve sets of Yijinjing" movements, which increases the connection between movements, and the change process of each movement is clear and gentle. For example, the trajectory direction of limbs is front, back, left, right, up and down; The trajectory of the limb movement route is a simple straight line, arc, etc. The range of motion trajectory is the range of physical activity presented by the natural motion angle with the joint as the axis; The moving speed of the whole martial arts is to move the body or body parts slowly at a uniform speed; In terms of action strength, the muscles are required to be relatively relaxed, and the force is round, soft and light, not excessive, not stiff, and both rigid and flexible. There are no complex repetitive actions between each type. This is convenient for middle-aged and elderly people to study and practice. At the same time, there are different requirements for the difficulty of some movements, and it is also suitable for young and middle-aged people to practice.

The movement of this method requires that the symmetry and asymmetry of upper limbs and trunk, left and right, up and down, left and right limbs should be organically coordinated and closely coordinated with each other. So, "Fitness Qigong? "Yijinjing" presents the characteristics of stretching, coherence, softness, coordination and both dynamic and static. "At the same time, under the charm of the spirit, it gives people a beautiful enjoyment.

Third, pay attention to the rotation and flexion of the spine.

The spine is the central axis of the human body, also known as the "backbone". It consists of vertebrae, ligaments and spinal cord. It has the functions of bearing, exercising and protecting the spinal cord and its nerve roots. The nervous system consists of brain, spinal cord and peripheral nerves located in cranial cavity and spinal canal. The nervous system controls and coordinates the activities of various organ systems, making the human body an organic whole that adapts to the changes of internal and external environment. Therefore, the rotation, flexion and extension of the spine are beneficial to stimulate the spinal cord and nerve roots, thus enhancing their control and regulation functions. The main movement form of this method is the rotation, flexion and extension of the spine with the waist as the axis, such as the rotation, flexion and extension of the spine from left to right in Nine Ghosts' Sword Drawing Potential; In the "bow posture", the vertebrae stretch and bend forward step by step, curl like hooks, and relax and straighten the spine step by step; In the "tail drop potential", when the spine bends forward and stretches back, it bends sideways and stretches sideways. Therefore, this kind of achievement method drives the movement of limbs and internal organs through the rotation and flexion and extension of the spine, and completes the action in the combination of relaxation, nature, shape and spirit, thus achieving the functions of fitness, disease prevention, longevity and intelligence.

"Fitness qigong? Practice essentials of Yijinjing

First, the spirit is relaxed and the form and spirit are unified.

In the process of practicing this method, relaxation and calmness are required, and no additional guidance is needed. Relaxation and calmness of mental consciousness coexist in the body, and it is usually not necessary to maintain the intention of a certain point or part, but to change the intention with the movement of body movements. That is to say, in the practice, the body is mainly adjusted, and the movement of qi and blood is guided by the change of movements, so that the heart follows the shape and the spirit, and the function of fitness and health preservation is naturally achieved. At the same time, in some actions, we should properly cooperate with conscious activities. For example, in "Three Potential of Wei Tuo's Sacrifice", when hands are raised, it is required to observe and pay attention to the two palms with the mind; "Pick the stars and change the bucket potential" requires the palm of your hand to look up, which means keeping your waist [1]; The palm of your hand is required to be kept when exploring the claws of Qinglong. Although some actions do not need to cooperate with meaning, they need to cooperate with the conscious thinking activities of the image. For example, when you press down and lift up in the "three-fixed landing potential", your palms are like holding heavy objects; When you stretch your shoulders and support your palms in the "claw-bright wings", your palms feel like mountains; When pulling "after pulling nine oxtails", two arms are like pulling oxtails; When the spine bends and stretches in a "bow posture", it should experience a "hook"-like curling and stretching movement. Ask the meaning to follow the shape, and the "meaning" should be light. If it seems to be something, it should not be deliberate, conscious persistence.

Second, breathing naturally runs through.

When practicing this technique, breathing needs to be natural, soft and smooth, without breathing or stagnation, which is conducive to physical and mental relaxation, calmness and coordinated physical movement. On the contrary, if you don't use natural breathing, but cling to deep and continuous breathing, it is easy to produce wind, asthma and qi in the process of coordinating with body movements. That is, there is sound in breathing (wind phase); Silent nasal congestion (wheezing phase), silent but not stagnant but tangy (gas phase). In this way, practitioners will not only get no benefits, but will be upset, destroy inner peace and affect the relaxation and coordination of movements. Therefore, practicing "Fitness Qigong"? In Yijin Jing, we should give priority to natural breathing and always maintain a soft and coordinated relationship with body movements, that is, there is no mutual restriction between movement and breathing. Practitioners should coordinate natural breathing according to their physical condition and mastery of movements.

At the same time, in some links, we should also actively cooperate with the movements for natural breathing or natural inhalation. For example, in "Wei Tuo's Three Devotions", when both hands are lifted upwards, naturally inhale; Breathe naturally when you pull your arm in the "back-pulling nine-headed oxtail potential"; In "Nine Ghosts Leading a Horse", you naturally inhale when you spread your arms and expand your chest, exhale naturally when you loosen your shoulders and close your arms, and inhale naturally when you get up and open your arms. When the hands are as heavy as mountains in the "claw-and-wing potential", exhale naturally, and so on. Due to these movements, the human chest expands or contracts. The expansion of the chest is a process of inhalation, while the contraction of the chest is a process of exhalation. Therefore, when practicing this method, you should cooperate with the movements and naturally inhale or exhale with the expansion or contraction of the chest.

Third, combine rigidity with softness, and combine reality with reality.

The movements of this technique are "rigidity" and "softness", and "rigidity" and "softness" are constantly transforming each other. "Stiffness" means that the strength of the movement is in a relatively strong state, that is, the muscles are in a working state of trying to contract, and the movement changes at this time are basically at the end of the movement. "Flexibility" means that the movements are relaxed, the muscles are in the state of isotonic contraction, and the body movements are in the process of change. Many movements in this method reflect the mutual transformation between "rigidity" and "softness", which are tight and loose, rising and falling, and are the dialectical relationship of the unity of opposites of Yin and Yang. For example, in the trend of "pulling back nine oxtails", the arm adduction rotation is gradually pulled to the stop point, then the body rotates around the waist and the arm is extended until the next arm is pulled, which is soft and empty; In the "claw-open wing potential", when the palm stands on the chest and spreads the shoulders, the tension of muscle contraction increases to rigidity and firmness. The shoulders are relaxed, and when the arms are extended, the muscles of both arms are isotropically contracted, and the upper limbs are relaxed and soft. When the arms are stretched to the top and the external support feels like a mountain, the muscle tension increases and becomes stiff and firm again. These movements require bodybuilders to be flexible after exertion, appropriate after flexibility and rigid when practicing this technique. In this way, there will be no mechanical rigidity and no weakness.

Therefore, when practicing this method, we should distinguish between "rigidity" and "softness", "emptiness" and "reality". However, the practice movements cannot be absolute "rigidity" and "softness", but should be relative, that is, "rigidity with softness" and "softness with rigidity". Otherwise, if you push too hard, you will have a mentality, which will make you unreasonable, affect your breathing and destroy your inner peace; If the movement is too "soft", it will soften and relax, and the good fitness effect will not be achieved. Therefore, we should strive to adapt to the actual situation and combine rigidity with flexibility.

Fourth, pay attention to personal movements and pronunciation step by step.

Practitioners of different ages, constitutions, diseases and postures can flexibly and freely choose the range of activities of various movements or the postures of individual movements according to their actual abilities and health conditions when practicing this method. For example, the range of squatting in the "three-set landing potential"; The choice of whether to land with both hands and fingers in Crouching Tiger. All kinds of movements need people-oriented practice, and the relationship between human body and various movements should be dialectically handled according to the health or ability of the practitioners, and we should not be eager to achieve success. We should go from easy to difficult, from shallow to deep, step by step. It must be clear that practice is not about how standardized technical movements are or how difficult they are. The most fundamental purpose of exercise is to achieve the effect of fitness.

In addition, this method needs to exhale and pronounce through the mouth during some movements, but not make any noise. For example, in the "three-fixed landing potential", the body squats, and at the same time, it is required to spit out the "hi" sound in coordination with the action, so as to sink into the abdomen when squatting [1], and not to cause the qi machine to reverse due to the tension of the lower limbs when squatting; At the same time, spitting "hi" sounds and sinking the abdomen can strengthen the kidney and abdomen. Therefore, in this kind of action, it is required to exhale with the mouth and pay attention to the mouth shape. The mouth of "Hi" is slightly opened, the upper lip is against the gum point, the lower lip is relaxed, not focused on the paddle bearing point, and a "Hi" sound is emitted from the throat. This is the special feature of "interest adjustment" in this law.

Fitness qigong? Fitness principle and function of Yijing tendons

Function and function of preparation formula

Calm your mind, adjust your breathing, strengthen your five internal organs and keep your figure.

Wei Tuo offers a potential,,,,

1. The ancients said that "God will pay back when he stops". You can calm your mind and balance the qi around your body by collecting your mind and crossing your hands.

2. It can improve the neurohumoral regulation function, help blood circulation and eliminate fatigue.

Wei Tuo put forward two possibilities:,,,,,

1. Through the stretching of the body and the guidance of the upper limb's standing palm and external support, it can play the role of dredging Ren meridian [1] and regulating Du meridian [2], and has the functions of regulating the qi of heart and lung, improving respiratory function and qi and blood circulation.

2. It can improve the muscle strength of shoulder and arm, and help to improve the activity function of shoulder joint.

Wei Tuo put forward three possibilities:,,,,

1. The qi of the upper, middle and lower triple energizer can be adjusted by lifting the upper limbs and lifting the heels of the lower limbs, and the qi of the triple energizer [1] and the three yin and five zang-organs of the hands, feet and whole body can be activated.

2. It can improve the activity function of shoulder joint and the muscle strength of upper and lower limbs, and promote the blood circulation of the whole body.

Choose the stars for the bucket,,,,,

1. Guided by the movement of turning the yang palm into the yin palm (palm down), visually observe the palm, keep the vital gate at the waist, and the collected qi sinks into the kidney and vital gate at the waist, which can achieve the effects of strengthening the waist, strengthening the kidney and delaying aging.

2. It can enhance the activity function of neck, shoulders, waist and other parts.

Drag the bull's tail backwards,,,,,

1. Through the twisting of the waist, the scapula is driven to move, and back chiropractic [1], Shu Fei [2] and Xinshu [3] are stimulated, thus achieving the functions of dredging chiropractic and regulating the heart and lungs.

2. Through the coordinated activities of limbs, the blood circulation of soft tissues is improved, and the muscle strength and activity function of limbs are improved.

Bright wings with claws,,,,

1. Chinese medicine believes that "the lung governs qi and regulates breathing". Through the action guidance of stretching arms and pushing palms, folding arms and folding palms, and expanding shoulders and chest, acupoints such as Yunmen and Zhongfu [1] are repeatedly opened and closed, which promotes the convergence and integration of natural clearing of qi in the chest and human qi and blood circulation, and achieves the effect of improving respiratory function and whole body qi and blood circulation.

2. It can improve the muscle strength of chest, back and upper limbs.

Nine ghosts draw out their swords,,,,,

1. Through the twisting and stretching of the body, the whole body qi can be opened and closed, which can grind the spleen and stomach and strengthen the kidney; It also has the function of dredging important acupoints of human body-Yu Zhengguan and Jiajiguan.

2. It can improve the muscle strength of neck, shoulder and back, and help to improve the activity function of each joint of human body.

Three groups of landing potentials,,,,,

1. Through the flexion and extension of the lower limbs, combined with the sound of "Hi", the true qi in the body drops and rises correspondingly between the chest and abdomen, so as to achieve the purpose of the intersection of the heart and kidney and the fire and water ji ji.

2. It can strengthen the strength of waist, abdomen and lower limbs, enhance the vitality of abdomen, and strengthen the waist and kidney.

Qinglong probe claw,,,,,

1. Chinese medicine believes that "two threats return to the liver", "liver stores blood, kidney stores essence", and the two are homologous. By turning around and "probing claws" on the left and right, the body bends forward, so that the two sides are alternately opened and closed; Sticking to Zhangmen point of liver meridian with boxing can practice liver and kidney, and also play the role of soothing liver, regulating qi and regulating mood.

2. It can improve the activity function of waist and lower limb muscles.

Crouching tiger pounces on food,,,,

1. Chinese medicine believes that "Ren pulse is the sea of Yin pulse", which controls the whole body's Yin meridian qi. Through the trend of "tiger pounce", the body leans back, the chest and abdomen stretch, the ren meridian can be relaxed and nursed back to health, and the qi of the hands, feet and three yin can be reconciled.

2. Improve the muscle activity function of the waist and legs, and play a role in strengthening the waist and legs.

Bow,,,,,

1. Chinese medicine believes that "Du meridian is the sea of Yang meridian" and Du meridian is full of Yang meridian. By stretching the head, neck, chest, waist and sacrum one by one, the back du meridian can be fully exercised, which can make the whole body full of qi, full of yang and strengthen the body.

2. It can improve the activity function of the back and lower limbs and strengthen the waist and legs.

3. "Ming Gu Tian" has the effects of refreshing the brain, improving hearing and eliminating brain fatigue.

Falling tail potential,,,,,

1. By bending forward, raising the head and dropping the tail, the Ren Du and the whole body Qi meridians can be reconciled on the basis of previous exercises, and the whole body is comfortable and relaxed after exercises.

2. It can strengthen the exercise of muscle strength in the back and help to improve the activity function of each joint and muscle in the spine.