The 12

Movements:

Yi Jin Jing

The Yi Jin Jing (Muscle/Tendon Change Classic") is a Qigong

manual containing a series of exercises, coordinated with specific
breathing and mental concentration, said to enhance physical
health dramatically when practiced consistently. In the modern
day there are many translations and distinct sets of exercises all
said to be derived from the original (the provenance of which is
the subject of some debate).

Origins
According to legend, the Yi Jin Jing was said to be left behind by
Bodhidharma after his departure from the Shaolin Monastery, and
discovered within his grave (or hidden in the walls of the temple)
years after he had left (or died).
The legendary account may spring from two prefaces which
accompany the Yi Jin Jing. One of these prefaces purports to be
written by the general Li Jing in 628 during the Tang Dynasty,
while the other purports to be written by the general Niu Gao, a
junior officer of the Song Dynasty. However, there are several
inaccuracies and inconsistencies in these forewords.
Other sources around the 50s claim that Yi Jin Jing was born
from the farmers and the people working hard on the fields, and
that these exercises would help them in their daily work and are

1. Wei Tue
Presenting the
Pestle one
2. Wei Tue
Presenting the
Pestle two
3. Wei Tue
Presenting the
Pestle three
4. Plucking a Star
and
exchanging a
Star cluster
5. Pulling Nine
Cows by the
Tail
6. Spreading
wings, showing
talons
7. Nine Ghosts
Drawing
Swords
8. Sinking the
Three bodily
Zones
9. Black Dragon
Displaying
Claws
10. Tiger
Springing on
Prey
11. Bowing
Down in
Salutation
12. Swinging the
Tail

derived from that country life style. Although this claim can be easily brought to political
reasons, this is still another possibility. Classic Chinese authors tend to insist on the ancient
lineage of this practice, but there is no evidence of the connections to Shaolin systems or to a
specific routine.

Yi Jin Jing The Forms

Today the most respected routine is that of Wang Zuyuan, composed of 12 exercises, and has
been adopted by the most authoritative Academies of Chinese Medicine in China.
The 12 Posture Moving Exercise kept to this day is something that Wang Zuyuan learned at
Shaolin Monastery. As the name implies, "sinew transforming exercise" is the method to
train the tendons and muscles. The exercise is designed according to the course and the
characteristics of Qi circulation in the 12 regular channels and Du and Ren channels.

Purposes of Yi Jin Jing

The basic purpose of Yi Jin Jing is to turn flaccid and frail sinews and tendons into strong and
sturdy ones. The movements of Yi Jin Jing are at once vigorous and gentle. Their
performance calls for a unity of will and strength, i.e. using one's will to direct the exertion of
muscular strength. It is coordinated with breathing. Better muscles and tendons mean better
health and shape, more resistance, flexibility, and endurance. It is obtained as follows:
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postures influence the static and nervous structure of the body

stretching muscles and sinews affects organs, joints, meridians and Qi
torsion affects metabolism and Jing production
breathing produces more and better refined Qi
active working gives back balance and strength to body and mind (brain, nervous
system and spirit).

Some classic recurring points of Yi Jin Jing can be described as follows:

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Most of the movements use open palms, fists are used only for stretching the tendons.
Movements are done standing, sometimes bending forward, but never lying or sitting.
Eyes are always open, never closed.
Movements are slow but full and tensed, face and body shows relaxed attitude.
All directions of the upper body section (especially shoulders) are active and moved.
Dynamic tension rules the moves.
All parts of the body work together.

According to traditional verbal formulas, we have:

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The first year of training gives back physical and mental vitality.
The second year enhances blood circulation and nurtures meridians.
The third year allows flexibility to muscles and nurtures the organs.
The fourth year improves meridians and nurtures viscera.
The fifth year washes the marrow and nurtures the brain.