This is the real Yijin Sutra, which was handed down by the founder of Dharma.

It's easy to understand and explain, and it's also easy.

Shaolin Yijinjing

Shaolin Yijinjing is a martial arts routine with a clear fitness purpose. "Yi" means change, activity, change, and extended to the meaning of enhancement; "Tendon" refers to tendons, muscles and bones; "Quiet" is the law. So "Yijinjing" literally means a way to exercise bones and muscles to strengthen the body, eliminate diseases and prolong life. In fact, it is a very classic qigong technique. You can experience it carefully from the practice reproduced below.

"Yijinjing" counts twelve potentials, and its preparation formula is: legs open, head flat, eyes and mouth slightly closed at present, breathing adjustment. Hold out your chest, straighten your waist, tuck in your abdomen, relax your shoulders and relax naturally.

The first potential: Wei Tuo provided the first potential.

Bend your arms and elbows, slowly lift to your chest to hold the ball, bend your wrists, stand with your palms facing each other (about 10 cm distance). This action requires the shoulders, elbows and wrists to be on the same plane, and breathe together for 8-20 times as appropriate.

The formula says: don't pay attention to your chest at the right time. Being calm is a sword, and your heart is pure and respectful.

The second possibility: Wei Tuo offered the second possibility.

Feet apart, shoulder width apart, feet firm, knees slightly loose; Hands slowly spread out from the chest to both sides; Stand upright, palms outward; Two current views; When inhaling, the chest expands and the arms stand back; When exhaling, the fingertips are tilted inward and the palms are supported outward. Repeat 8-20 times.

Tactically speaking: feet hanging on the ground, hands flat, calm and dumbfounded.

The third potential: Wei Tuo offers the third potential.

Open your feet, touch the ground with your toes, and lift your heels; Hands above your head, palms up, two middle fingers 3 cm apart; Bend your shoulders and elbows, and look up at your palms and back. Breathe evenly on tongue, maxilla and nasal cavity. When inhaling, try to push up with your hands and push down with your legs; When exhaling, relax your whole body and turn your palms forward and down. When closing the momentum, the palms change into fists, the fists are back forward, and the upper limbs slowly close two fists to the waist, the fists are up, and the feet are on the ground. Repeat 8-20 times.

The trick is to hold Tianmen in the palm of your hand, look up, touch the ground on your toes and stand up. My legs around me are as muddy as plants, and I don't relax my teeth. The tongue can produce liquid to lick the upper jaw, and the nose can regulate breathing, which makes you feel at ease.

The fourth potential: Star for the combat potential.

The right foot moves forward slightly to the right, forming an oblique shape with the left foot, and moves slightly to the left with the trend; Bend your knees, lift your right heel, sink, and take an imaginary right step. Hold your right hand out, palm down, tilt your head slightly to the right, and look up at the heart of your right hand; The left arm is bent and naturally placed behind. When inhaling, raise your head and shoulder backwards; Relax when you exhale, and then exchange postures left and right to exercise. 5- 10 times in succession.

The formula says: cover your head with one hand and pay attention to your eyes from the palm of your hand. Inhale at the tip of the nose and adjust the breath frequently, and pull it back hard on the left and right sides.

The fifth possibility: pull the bull's tail backwards.

Take a step forward with your right foot and bend your knees into a right lunge. Make a fist with your right hand, raise it to the top of the front, and look at the fist with your eyes; Make a fist with your left hand; Bend your left arm and hang it obliquely behind your back. When inhaling, the two fists are clenched and adducted, the right fist is retracted to the right shoulder, and the left fist hangs behind the back; When exhaling, relax your fists and arms and return to the potential preparatory action. Then turn around, lunge left, and alternate left and right hands. Repeat breathing for 5- 10 times.

The trick is: the legs stretch back and bend forward, and the luck of the lower abdomen is relaxed; The force is on both arms, so be sure to pay attention to your eyes.

The sixth potential: the claws show bright wings.

Open your feet, raise your arms horizontally in front of you, stand with your palms forward, force your fingers apart, face each other, glare ahead, raise your heels, and support your weight with your toes. Then slowly separate your palms, raise your upper limbs horizontally, stand up, palms outward, and follow the trend. When inhaling, stretch your palm with dark strength and lean your fingers backwards; When exhaling, relax your arms and palms. 8- 12 times in succession.

The trick is: stand up and glare, push your hands to the present; Take back the place by force, and the work must be completed seven times.

Seventh potential: nine ghosts draw their swords.

The toes are in the same position and the heels are separated into a figure of eight; Cross your arms forward and stand tall. Bend your left elbow downward and backward, put the hook behind you, and put your fingertips up; Stretch the right hand backwards from the elbow, and pull the fingers of the left hand to make the right hand hold the neck. Grasp the ground with your toes and lean forward like a sword. Tighten your hands when inhaling and relax when exhaling. Left and right exchange. Repeat 5- 10 times.

The tactics are: bend the humerus head-side and hold the top neck; Retract from your head, you are too strong: the left and right wheels are straight and calm.

Eighth potential: three sets of landing potentials

Take a step to the left with your left foot and squat in a standing position. The upper body is straight, hands rested on her hips, then elbows are bent and palms are upward, and the forearm is raised horizontally like a heavy object; Pause for a moment, hands down, forearms straight and relaxed, such as putting down a heavy object. This action is done by breathing. When inhaling, it seems to be holding something; When you exhale, it's like putting something. Repeat 5- 10 times. When receiving work, the feet slowly straighten out, the left foot retracts, and the feet are close together to form an upright shape.

The trick is: the upper jaw is firm, support the tongue, open your eyes and pay attention to your teeth; Squat down with your feet open like a squat, and press as hard as your hands are picked up; Turn your palms up together to increase your weight; Keep your eyes open and your mouth shut.

The ninth potential: Qinglong's claw-probing potential

Spread your feet, make fists with your hands, and protect your waist. Stretch out your right hand to the left, pinch your five fingers into a hook, and turn left on your upper body. When the waist rotates from left to right, the right hand also rotates horizontally from left to right. When rowing forward, the upper body leans forward and exhales at the same time: when rowing to the left of the body, the upper body straightens and inhales at the same time. Switch left and right, the action is opposite. 5- 10 times in succession.

Tactics say: Qinglong explores claws and goes out from left to right; Friar effect, palm gas level; Exert force around the shoulders and encircle the knees; Open your eyes and relax your mind.

The tenth potential: crouching tiger pouncing on food

Take a big step to the right with your right foot, bend your knees and squat down to form a right bow and left leg posture; Lean forward, put your hands on the ground, lift your head slightly, and look ahead and below. When inhaling, straighten your arms at the same time, raise your upper body as far as possible, and move your center of gravity forward; When exhaling, bend your elbows, hang your chest, contract your upper body, move your center of gravity back, and get ready to go. Repeatedly, the arms bend and stretch with breathing, and the upper body fluctuates, like a tiger pouncing on food. After moving 5- 10 continuously, change the left bow and right foot and move as before.

The trick is: squatting with your feet like leaning, the flexion and extension of your left and right legs is more important; Hold your head up and chest forward, and your back is still flat; The nasal sound is different, and the fingertips support the ground; It is hygienic to know the true shape of the immortal.

Eleventh potential: bow potential

Open your feet and button your toes. Slowly turn your hands back and forth, fold the back of your head hard, and tap your fingers on the back of your cerebellum for a moment. Do flexion movement with breathing; When inhaling, the body is straight, the eyes look forward, and the head is like a top; When exhaling, bend your knees straight, put your head between your knees with your hands, and don't let your heels leave the ground. Repeat 8-20 times according to physical strength.

The trick is: put your head in your hands and hang it to your knees; The head is only under the crotch, and the mouth has many teeth; Cover your ears and teach you to stop and adjust your vitality; The tip of the tongue still extends to the upper jaw, and the force is on the elbow.

Twelfth potential: the worker's tail potential

Open your legs, slowly lift your palms up from your chest to your head, move your palms visually, stand upright, and don't stand out; Cross your fingers, turn your wrist on the palm rest, palm up, lean back, bend your back and look up; Then the upper body leans forward, the arms droop, the palms push to the ground, and the head stares. When exhaling, the body bends down and the heel is slightly off the ground; When inhaling, the upper body stands up and the feet follow the ground; Repeat this operation for 2 1 time. Work: stand upright, lift your arms left and right, and bend and stretch for 7 times.

The trick is: straighten your knees and push your hands off the ground; Far-sighted, single-minded; Get up and stamp your feet, 2 1 time; Spread your arms left and right, with seven as your ambition; Do more sitting exercises, cross your legs and hang your eyes; Mouth in the heart, qi in the nose; When you are calm, you will stand up and keep your strength.

General survey formula says: General survey method, Figure 12. Who really influenced all the seasons of the Five Dynasties? Damocles, call Shaolin Temple. Hou, more discerning. The course of the disease is prolonged and the merits and demerits are similar.

health guidance

Yijinjing has a strong sense of qi and quick effect, especially for both internal and external cultivation, which can nourish the body and mind, resist evil, treat diseases, prolong life and develop potential. From the perspective of TCM research, Yijinjing guides the rise and fall of breath with the direction of meridians and the movement of qi and blood. During the tortuous rotation of the body and the push-pull opening and closing of hands and feet, qi and blood circulate in the human body, thus eliminating diseases and strengthening the body. From the point of view of modern medicine, practicing Yijinjing will strengthen the blood circulation of human body, thus improving the visceral function of human body and delaying aging.

Yijinjing exercises a lot and is difficult to move. Therefore, the whole exercise is only suitable for healthy young and middle-aged patients with chronic diseases. Those who are physically weak can do what they can, practice several of them selectively or reduce the number of drills in each case. Do not use it when cardiovascular and cerebrovascular diseases and asthma attack.