Yijinjing was originally divided into two volumes, which were created by Buddha and Bodhisattva and translated by translators. It is said that Dharma comes from eastern India and lives in Shaolin Temple in the west, teaching Buddhist meditation Mahayana. He is the first ancestor of Zen from the East (according to India, he is the 28th ancestor). Seeing that the monk who was studying was in poor health, he created this training method. His contents include "static work" and "dynamic work" The practice of static kung fu is gradually distorted from generation to generation. Later, Zen tends to explain the Mahayana doctrine and only pays attention to the "saying" method of static kung fu practice. I have generally asked several well-known Zongmen Dade, but they are not within this range, and they can't move, and they can't sit well, so the dynamic and static work go their separate ways and can't cooperate with each other. Today, it is a pity that the teaching of Yijinjing of Shaolin School has been fragmented.

The twelve-style dynamic techniques handed down by Wang Zuyuan were obtained from the Shaolin Temple in Songshan Mountain, which are somewhat different from the original "static technique diagram" and "percussion technique spectrum". I have visited and consulted some seniors, but I am not sure about their advantages and disadvantages. Generally speaking, I think Wang's choice is particular. Under the old guidance, I also tried to practice the Yijinjing method and apply it. The whole body is full of qi and blood, and no signs of bias have been found, which proves that the previous criticism is correct. I'll teach you the secret book from Huang Zhen. Here's how to operate it:

The first formula, Wei Tuo holding a pestle:

Wei Tuo's persistence in pestle is closely related to the three styles in the second quarter. These three postures are the foundation of Yijinjing, and they are also an introduction to practicing Qi. This shelf began to use the principle of calm and convergence of mind, combined with the internal physiology, meridians and veins of the human body, and it was very reasonable to use. Won the essence of "moving in silence" and "moving in silence". Especially for regulating lung qi and exerting the function of "lung governing balance", we started from here and directly grasped the key of "lung is qi stagnation" and controlled the general hub of all qi-moving machines. It is a valuable method, and it is indeed much better than the "hands-on" shelf of other sects. You can understand the formula carefully. The formula of the first Wei Tuo pestle is as follows:

Stand up straight and give the ring to your chest.

Qi and fire are all gathered, and the heart is clear and respectful.

This formula means that when you start practicing, the first operation is to keep your body upright, impartial, not hard and relaxed. To achieve this requirement, we must first stand on the "site" and solve the problem of "standing" under our feet. You can't stand up with your feet together. Once standing side by side, your feet will be strong, but your tension will not be soft. Therefore, the distance between the two feet must be about one foot two or three inches, and it is best to take my foot as the standard. The distance between two feet is equal to the length of one foot. At the same time, the heel and toe must be in a line, and the inside of the foot is rectangular. In the second operation, the upright end of the spine should be straight, instead of hunching over the waist, and the "shoulder epiphysis point" (that is, the shoulder tip) on the shoulders should be slightly raised by three or four points, so that the spine will naturally be straight without any toughness. The third operation, with eyes half open and half closed, looks straight ahead, which can achieve the effect of clearing the heart and gathering qi, because "the heart rises when you look up, but falls when you look at it now", which is unbalanced. The fourth operation, both hands are compliant

Naturally droop and gently stick it on the outside of the thigh. In the fifth operation, the hanging hands are slowly lifted to the chest from bottom to front, first stretched and then flexed, and then the palms are opposite, and then slowly gathered to the chest, stopping at a place about one punch from the chest, so that the palms are connected and opposite to the "midpoint" of the two breasts. This can make the lungs go up and down, left and right, up and down, open and close, and breathe "in their proper places" to achieve the requirement of "gas stability". When the function of qi is fixed, the mood will be clear and the spirit will be restrained.

The second formula, cross arm magic pestle formula:

Toes on the ground, hands flat.

Calm and dumbfounded.

This formula means that immediately after the first gesture, turn the two palms into "Yin palms" (palms down) with one hand, and zigzag along the left and right direction, from the folded chest to the left and right, parallel to the shoulders. The name of this shelf is "cross-arm magic pestle", which is a very meaningful name. Because at this time, I will feel heavy on my shoulders, like a heavy burden. I'll lift my heels and touch the ground on my toes. My kung fu is very deep. I only use my big toe to touch the ground, and the other four toes leave the ground out of thin air. This action must be coordinated with the operation of my left and right palms, and I must move up and down at the same time. I can't fall behind. In this action, the mind must be nailed to the palm and toe, so as to be calm. The symbol of peace outside was dumbfounded. Blinking will confuse you, make your mouth angry and have the opposite effect. If you stand on your toes, you will inevitably stand unsteadily, stagger and stumble.

The third formula, Zhangtianmen formula:

The palm of your hand holds the Tianmen from above, and your toes stand on the ground.

The strength around you is as muddy as a plant, and you don't relax by gritting your teeth.

The liquid under the tongue will touch the chin and breathing will be relieved in the nose.

Take back your fists slowly, and then look at the relaxation.

This formula means that after the "cross-arm magic pestle" is carried out one after another, both hands continue to make semicircles upward along the zigzag frame, and at the same time, the two palms make semicircles upward with the arms, and the "yin palm" gradually becomes the "yang palm" (palm upward), so that the two palms face the sky and the middle fingers of the two palms touch slightly, so it is appropriate to use the "eye root" at the same time as the "Tianmen" (both on the forehead). Be careful not to look up with your eyes. Misuse of "obeying the law" will inevitably make you dizzy and unstable. At the same time of this action, you must point your toes to the ground and continue to lift your heels until you can't lift them any more. The heel should be slightly divided to the two outer sides, so that "Yin Tiao Ku" and "Hu Di" are closed, and Yin San's qi pulse is transported upward along Sanyang. At the same time, the "Huiyang" collaterals are all loosened, so that the "Du Meridian" will connect the meridians of Sanyang, giving the contour and dimension of Du Meridian a balanced effect, and making the three customs behind it naturally smooth. At the same time, the shelf will naturally stand firm. This kind of shelf, seemingly simple, is actually exquisite, and it is difficult to be clever. If you practice properly, the whole body's qi will stretch naturally, and you will feel as strong as steel and firmly planted like a tree trunk, especially in the flank, ribs, mustache and thighs on both sides, especially in the popular meridians in the liver, gallbladder and spleen.

Secondly, follow the above action, slightly bite the left and right six big teeth, and slowly bite the luck. After consciously clenching your teeth, your ears tremble and your upper and lower temples are degrees. At the same time, the tongue slightly touches the upper jaw, receives body fluids and contains them in the mouth. Breathing is changed from mouth-to-mouth inhalation to nose-to-nose inhalation, and the breath is evenly adjusted and slender, so it is difficult to label continuously.

Once again, master the two hands of Tianmen palm into fists, or divide them into two parts. According to the old lifting method, you fall back as if you were carrying something under your arm and returning to the shelf of the "cross-arm magic pestle". At the same time, move your feet together and cooperate up and down to avoid unevenness. Slowly flatten your heels and resume standing.

The fourth formula, the formula of changing stars:

One hand, the palm is raised above the head, and the eyes are injected from the palm.

Breathe through your nose, breathe frequently, and your hands will turn.

The meaning of this formula is connected with the action of the third type, that is, crossing the shelf of the magic pestle, slowly lifting the palm of the right hand straight to the right, and in the process of lifting, moving the palm forward to the left, inward toward the top of the head, and still keeping the yin palm (the palm is still downward). At the same time, turn around and squint to the right, staring at the palm of the right yin palm. While the right palm is moving, the left palm descends in the opposite direction, while falling, it moves to the rear, and the back of the hand is attached to the "waist eye" (both sides of the spine 14 vertebra, in a valley about three inches square) o At this time, the breathing of the internal machine must be adjusted evenly by the method of "breathing through the nose". The most important thing is to focus on the waist eye attached to the back of the left hand while staring at the palm of your hand. With breathing, the waist and eyes will naturally have a convex-concave effect, and the mind and the back of the hand will move slightly with this convex-concave opening and closing action. Breathe as many times as you want, three times and five times, freely.

Secondly, according to the above operation, raise your left hand, turn around and look left, put your right hand down and stick it on your waist, and follow the breathing method of your right hand to experience the exercise in the same way. Repeat this operation three or five times, but the number of hands must be equal.

Some people practice this skill, palms up and sleeves out, which is wrong and should be corrected. Because this kind of shelf is the method of supporting the Tianmen Gate and practicing the three Yin Qi meridians, it is supported by supporting the palm. The shelf for changing stars is to take back Yin San's pulse and turn it into a back-to-yang shelf to practice Sanyang pulse. The so-called picking stars for buckets means picking from outside to inside, which means picking flowers and leaves, which means picking. The star shape of the Southern Big Dipper is described as the soul of this shelf.

The fifth formula, backward nine oxtail formula:

Bow in front of the leg and arrow in the back, and luck in the lower abdomen is loose.

The intention lies in two arms, grasping the inner visual eyes.

This formula means the shelf on which the star moves after being changed. The operation sequence is analyzed and listed as follows:

The first action, that is, picking stars and changing frames, must start with the left hand upward and the right hand sticking to the waist eye, follow the natural law of "left yin and right yang" pulse condition, and the right hand and right leg lead, and never operate backwards.

The right hand is far away from the right waist eye, slightly drooping, inclining to the right and front to become a yang palm, copying forward, slowly copying to shoulder level, elbows and arms slightly bending, and at the same time the palm becomes a "handshake" of the yin palm (the wrist is at right angles to the palm, and the five fingers are pinched together, such as the shape of a chicken head). Qi is concentrated in the Laogong point of the palm, and mind is concentrated in the palm, just like pulling the cow's tail back.

In the second movement, when the right hand moves, the right foot starts together, moves forward to the right, and the right leg becomes bow-shaped, while the left foot straightens like an arrow along the posture of the right foot, which is called the arrow behind the bow.

In the third movement, while the right hand is copying the "grip" forward, the left hand must also move at the same time. As the original yin palm falls, it is also transformed into the "grasping hand" of the yang palm, and the back of the left back is copied away, forming two lines in the same direction with the arrow of the left foot. Hands are about 15 degrees higher than legs.

The fourth action, right bow and left arrow, right hand in front, left hand in back, thoughts focused on two palms, with breathing, with the movement of abdominal qi opening and closing, the corresponding action, when inhaling, eyes look at the note, right palm pull back, when exhaling, eyes look at the left palm, pull forward. Legs, waist, back, shoulders and elbows should move slightly, which has the charm of pulling back and pulling forward.

After these four movements are closely operated, according to this method, the left foot is transformed into a left lunge forward, the left hand is copied forward, which becomes the grip of the yin palm, the right hand is copied backward, which becomes the grip of the yang palm, and the right foot becomes the right arrow step. Repeat this operation several times, and the left and right sides will still be averaged.

The sixth formula, the formula of bare claws and bright wings:

Stand up and stare at the moon,

Return the mountain to the sea and swim with the tide.

The meaning of this formula, linked with the fifth formula, is also on the shelf of the bow and arrow, transforming the charm of pulling back into claws and wings. First of all, grab the "internal strength" potential of dragging backwards with the front lunge and forehand, and the back lunge is withdrawn with the potential, and the feet are in a line. At the same time, the back hand is also copied forward, in line with the front palm, and the two palms become "palm rows" (palms stand upright, palms are outward), elbows and arms are parallel to the shoulders, straighten forward and push forward. At this time, the picture frame is upright, eyes are open, you can't blink instantly, look straight ahead, concentrate on reading, look between your palms, and "visualize" the taste of the bright moon (this charm is naturally discovered and cannot be pursued).

Secondly, the palm of the mountain slowly retracts into the chest, just like the rhythm of the sea ebbing and the sunset returning to the sea. The palms, wrists, elbows and arms have been retracted and attached to the left and right chests.

Once again, take back the shelf and push it straight forward. Do this back and forth seven times. Every time you push forward, you must exhale. You must never fall behind, let alone breathe backwards.

The formula of the seventh type of nine ghosts pulling sabre:

Bend your arm to your head, hold your head, pull out your ears,

The right axilla opens yang, and the left yin closes to death.

Swing Kunlun right, stick the blade left,

Swing from side to side and climb in a straight line.

This formula means training racks with claws and bright wings that appear one after another. In fencing, it is the same as the sword drawing. The operation sequence is as follows:

In the first operation, first, lift the shelf of the mountain palm with your right hand, make a circular motion in the direction of the back of your head, and turn around at the same time, and at the same time turn the palm into a semi-yin and semi-yang (palm to the left, back to the right, thumb up, little finger down). All the way back to the back of the head, hold the jade pillow in the palm of your hand, and gently pull the "Tiancheng point" of your left ear with your fingers (that is, the ear tip breaks the helix and has a riding seam).

In the second operation, while the right hand is turning in circles, the whole head and neck, with the action, turn around and twist the neck, turn the cheek to the left, turn the back of the head to the right, and meet the right palm.

In the third operation, the right palm has held the head and climbed up the ear. At this time, the right shoulder must be flush with the arm and abdomen, and the right armpit must be open and not allowed to lean close.

In the fourth operation, hold the head with the palm of your right hand, and then pull it slightly, and the head and neck will move with the palm at the same time. At this time, the mind is concentrated on the tip of the right elbow with the operation of the qi pulse. When pulling out and climbing in this way, relax your head and elbows accordingly and exercise for three or five times.

The fifth operation, the left palm and the right hand move at the same time, and must not fall behind the front. First, the original frame of the mountain palm falls clockwise, from the yin palm to the semi-yin and semi-yang palm, and the backhand moves around the back. When it descends to be parallel to the left leg, that is, when it becomes the yang palm again, the palm is facing away, so I use the back of my hand to follow the left leg, lean against the epiphyseal fulcrum, and go up from the pelvis, with the back palm attached to the vest and the palm attached to the two shoulder blades.

In the middle, about between the fifth, sixth and seventh vertebrae of the spine. Vaguely, there seems to be a charm that is absorbed by the vest, and the left armpit is closed. At the same time, the right hand holding the head and pulling the ear echoes it. In addition, in the head and hand movements, the body should be relaxed and straight, and can't shake.

The sixth operation combines breathing with the above five movements. From the first movement, you must "sink your breath into your abdomen", don't lift or lower your breath, breathe gently and breathe slightly. The head, neck, chest and shoulders can be particularly relaxed, the whole body can be straight and the gas can be calm.

Equation 8, three groups of landings:

The upper jaw touches the sharp tongue, eyes open, teeth grind,

Ride with your crotch open and your hands clasped,

The palm is turned up and down, and the weight seems to have increased.

Inhale through your mouth and nose, and don't squat slightly.

This formula means to connect the seventh formula and practice the methods of upper plate, middle plate and lower plate, so it is called three-plate landing. Break it down into the following actions:

Let's start with the posture of nine ghosts drawing their swords. Stand up straight, and stretch your hands horizontally from the back of your head and vest, so that your left and right hands are flush with your shoulders and your palms are down.

Second, after the hands are straightened, immediately put the left foot in the positive direction of the left side and separate the crotch. The distance between two feet is about two feet and five inches, but tall people can span a little bigger, short people can span a little smaller, and always take the principle of neither too big nor too small, without twisting their legs.

Third, the legs bend down and become "riding crotch". The standard of riding a hip is that the thigh bends down slowly, and the degree of bending is level with the kneecap. At the same time, the back of the spine should not be hunched, but should be straight, with the thighs riding at a 90-degree angle.

Fourth, when the legs bend down to change the horse's hips, the upper two palms also move together to match the speed of the legs bend down and don't fall behind. They all press down slowly with the palm of their hands (palm down), as if they were pressing something, and the contracted cotton kept sinking. The degree of palm pressing is based on the level of palm and kneecap, that is, when pressing is stopped. Wait for the fifth action to be changed.

5. Put the pressed palms together and turn them into a positive palm (palm up), as if there is something heavy in your heart.

Sixth, change the yang palm, both of them are like holding things, then the legs are raised and slowly return to the standing position, and the two palms are also raised together. At this time, I feel my palms are heavy. The standard of rising is that the legs are upright and the palms are flush with the chest. At this time, the left foot is still moving outward and contracting inward, which is consistent with the right foot. Stand up straight with your feet one foot apart and your palms held high, which will not change.

The ninth type, the claw type of Qinglong:

Qinglong probe claw, from left to right,

Straighten your left palm and curl up beside your flank.

The right paw rides the wind, and the cloud gate is left exposed.

Shoulder and back around the gas, twisting the waist and abdomen,

Breathe a little, dragon falls tiger crouches.

The function of this prescription is to practice the methods of lung, liver, gallbladder and pulse diagnosis, which is called the dynamic method of subduing dragons and healing tigers. The analysis operation sequence is as follows:

First, in the posture of the ninth type, the left palm is inverted to become the "dragon claw" of the yin palm (the five fingers are half extended and half flexed, and the five fingers are flat, with an interval of about three or four minutes. The palm is empty and round, which can accommodate an egg, and the qi pulse is concentrated in the palm, which is called the dragon claw). Shrink to the left of the rib. When contracting, the tip of the left elbow is pulled backward and falls back. Shoulders, arms, wrists and palms move with it and contract to the left and rear together. Take it easy.

Second, while the left palm is changing and moving, the right palm is also turned over, becoming the "dragon claw" of the yin palm. As the potential of the left palm shrinks to the left and right, the right palm stretches along the potential, moving like a wave like a storm, and grasping the left "claw" accordingly. Pay attention to opening Qimen Point and Yunmen Point on the left and closing Qimen Point and Yunmen Point on the right.

Third, when the left palm is adducted and the right palm is turned to the left, the waist and abdomen twist to the left with the potential of the shoulder and arm. At the same time, the waist and abdomen should be placed loosely, so that the "pulse" tied to the waist can be exercised to be as flexible as silk and as tight as silk.

Fourth, in the first two or three operations, the use of breathing, with the "pinch" issued a "hissing" tone, the right palm extended to the left, while the claws grabbed forward, that is, when the lips were pinched. Poke your paws slightly, poke your paws to the left one by one like waves, and make a slight hissing sound at the same time. Some are like singing opera with coloratura.

5. The head and neck also turn to the left, corresponding to the palms, elbows, shoulders, arms, waist and abdomen.

6. After the above five movements are completed, in this order, retract the right palm, explore the left palm, grab it to the right side, and practice alternately with the right side for two or three times according to the essentials of the left movement.

The tenth type, crouching tiger pouncing on food;

The feet are obliquely separated, and the left bow and right arrow leg are more similar.

Hold your head high, your wings fall into the air, and you wind the thread.

Breathe evenly, and your fingertips support the ground.

The waist and back will be lowered, and cis will be restored and leveled.

The function of this formula is to bend over and exercise meridians with a low shelf. In martial arts, it can be changed into various "underground branches" shelves, and the "underground branches" and the eighteen changes contained in the martial arts spectrum of Shaolin Sect are famous boxing killers, all of which are derived from this. The operation order of this formula is listed in different lines.

Start with the shelf of the claw of the dragon, explore to the left along the right palm, retract the left palm, then lift the right leg, step forward to the right, bend the right leg, straighten the left leg, and become a "bow fork" with a right bow and a left arrow. At the same time, the chest, waist and buttocks lean forward.

Second, change the bow and arrow hip along the leg, lean forward and squat down, and at the same time leverage the right palm, from the "left claw" posture to the right front to the yin palm, oblique cutting.

Take the anterior side of the right knee patella as the degree.

Third, the left palm also moves with the right palm, directly from the lower part of the left rib to the yin palm, and dives to the left and front at a 45-degree angle, like a tiger pouncing on food. It should be flush with the palm of your right hand.

Four, two legs and two hands, combined with the requirements of one, two, three, and then jump down with the palm of your hand, support the first half with your palm on the ground, and then bend your right leg and straighten your left leg to support the second half. At the same time, hold your head high, keep your eyes on the front and relax your waist. The spine is concave and flat, and it must not be tough or convex.

5. Then, the palm of your hand sinks in, the fingertips of your fingers spread out like an umbrella net, and the pillars are placed on the ground to support the weight. At the same time, the heels of both feet also rise from the ground, and only the tips of big toes are used to support the weight with the fingertips of both hands.

Sixth, the fifth posture, the elbow joint of both hands slowly bends, bends and stretches from top to bottom, and sinks together. At the same time, slowly push the chest forward four or five inches, and then back four or five inches. Move back and forth like this three or five times.

Seven, elbow flexion, elbow extension, advance and retreat at the same time, the straight left leg tilted upward with the knee joint, only the calf tilted upward. This posture is called "tiger tail leg". The degree of inclination is based on the arch of the foot facing the sky and the 90-degree angle between the calf and thigh.

Eight, the left leg is tilted upward, and after two or three normal movements of both hands and right feet, it is immediately put down and restored, shrinking and bending with the trend, becoming a left lunge. Change your right leg at the same time, then tilt your right leg and continue to exercise two or three times according to the future. If the fingertips of hands and feet are tired when changing the left lunge and the right tiger tail leg, you can rest your palms and feet and relax and get up again.

Nine, at this time, breathing inside, using the method of "breathing through the nose", when the elbows of both hands are flexed and stretched, the chest is in time, and when exhaling at the same time, the chest sinks and retreats together, and when inhaling at the same time.

Eleventh, bow and drum:

Hold the back of your head with two palms and bow to the front of your knees.

Hang your head on your lap, grit your teeth,

The tip of the tongue touches the palate slightly and the elbow is flat.

Cover your ears and sing drums, and play the orchestral strings with eight notes.

The operation of this formula is connected with the shelf of crouching tiger pouncing on food to exercise the waist and legs. This paper describes the operation sequence as follows:

First, on the shelf where crouching tiger pounces on food, after practicing the right tiger's tail leg, immediately put the tiger's tail leg down and return to the right arrow step, and at the same time completely level the fingertips and toes. Hands and feet touch the ground.

Second, immediately shrink the right leg to be flush with the left leg and become a squat posture. At the same time, straighten your waist and lift your palms off the ground. Put the palm of your hand on the back of your head, and put it in a posture in which the palm closes the ear hole, the fingertips in the palm are slightly connected, the fingers are bent against the jade pillow, facing the head, and the elbows are parallel to the shoulders.

Third, after sticking the "Jade Pillow Pass", immediately stand up slowly, relax and straighten. After standing up straight, I began to tap the "Jade Pillow Pass" on the back of my head with my middle finger, index finger and ring finger. The left and right hands move alternately, knocking frequently. This action is called "Ming Gu Tian", and the tone and rhythm of knocking at the door should be "Yu Yang Sanlao". The method of drumming with two quartets and alto. Then ring the bell with the "ghost clock" 108 pestle. In note theory, it is called "Yellow Bell" and "Road" ensemble, which started from "Ming and Ancient Heaven". Beginners don't need to be meticulous, just tap with your fingers and drum up.

Fourth, after the drum, keep your hands on the back of your head in the original position. Slow sister bent down to relax her waist and hips, bent her head to the middle of her knees and knees, so that she could not bend any more, but she could not bend as hard as she could. At the same time, her legs should be straight and not bent. Similar to a bow.

5. After bending down, stand up slowly and restore your whole body to a straight shelf. Sing the sky and indigo again.

Sixth, in the action of bending down, the teeth are slightly clenched and most of the breathing is closed at the same time. You can only use "nose to nose" very carefully, and you can breathe completely.

Stand up and close it. Breathe normally.

The twelfth formula, holding the tail and shaking his head:

Straighten your knees, push your hands to the ground,

Gaze and shake your head, concentrate on an ambition,

Stand up straight, stamp your feet, straighten your arms,

About seven times, I finished my homework,

There is no supreme samadhi in the year of illness.

This formula is the last one of Yijin Jing and a way to end the exercise. It seems simple, but in fact, this method can coordinate all 20 meridians of the whole body, so that the qi and blood of the whole body can be unified and relaxed after individual exercise, and the whole body will feel relaxed and comfortable after practice. The operation sequence is as follows:

First, the bow hits the drum set, and the two palms are pushed forward from the back of the head, so that the arms are straight and parallel to the shoulders.

Second, the palms and fingers are crossed, gently buckled, palms facing the ground, then folded to the chest, about two punches away from the chest, and then slowly pushed down to the ground. If your palm can't land, you can push as much as possible and relax your waist. With the push of their palms, they bend down together. But keep your legs straight.

Third, push your palm to the ground and shake your head slightly around.

Fourth, then slowly stretch your waist and raise your palm at the same time. Don't lag behind, return to the original upright posture.

5. Release your palm, wave it left and right seven times, and land your feet seven times.

Sixth, the breathing of this shelf is exactly the same as ordinary free breathing.

Seven, although you don't need special breathing, you should focus your consciousness on two places. When standing upright, focus on the tip of your nose. When the palm is pushed to the ground, focus on the palm. Because of this concentration of consciousness, breathing is relaxed, which is the preparation stage for continuing to practice the contact method of "static work" and "moving into static"