Introduce 12 forms of Yi Jin Jing (易筋經) -- or Tendon Transformation exercises -- and meditation. These forms are very helpful in cultivating the vital energy (or Qi/Prana).

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Meditation &
Yi Jin Jing
Q2 2015

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Yi Jin Jing (易筋經)
• What is it?
• A set of exercises that can “Transform” (Yi) the “Tendons” (Jin).
• We will focus on 12 forms that associated with 12 meridians.
• Origin
• According to the legend, it was discovered years after
Bodhidharma (達摩) left the Shaolin Temple (ca. 500).
• Bodhidharma introduced the Chan (Zen, 禪) Buddhism to China.
Toughen my sinews, harden my bones,
Make my blood flow freely,
I will then be young forever
In touch with the realm of gods.
-- Canon of the Great Void
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Twelve Forms of Yi Jin Jing
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General Concepts
• Separate the mind into two pars.
• The Action Part
• Put the body into the desired form.
• Stretch the tendons, but not the muscles.
• The Meditation Part
• Seek harmony and alignment with the inner self.
• Apply the “Law of Allowing”. Yield to the inner self.
• Treat the action part as external disturbance.
Totally accept it, but also disregard it (detach from it).
• Relax the whole body, except for the minimal effort required for the actions.
• Relax the face.
• Sense the strength inside of you. Let the strength take care of the actions.
• Feel peaceful, joyful, and blissful.
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1. Wei Tuo Offering the Pestle (韋馱獻杵)
• The upper body is straight.
• The palms lightly press on each other; or, keep a short distance (1-2 inches)
• Fingers point upward. Slightly push the palms away from the chest.
• Breathe easily and steadily. Feel the expansion and contraction.
• The mind is calm and peaceful.
• Stay for 3 – 30 minutes.
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Taiyin Lung Meridian of Hand
立身期正直，
環拱手當胸。
氣定神皆斂，
心澄貌亦恭。

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2. Pestle on Shoulders (橫擔降魔杵)
• Feet slightly grasp into the group.
• Hands push to the sides, fingers pointing up. (Push with the mind and from the
core, yet arm muscles are rather relaxed)
• Mind is calm and peaceful. Breathe steadily.
• Eyes stare at the front.
• Slightly open the mouth.
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Yangming Large Intestine Meridian of Hand
足趾柱地，
兩手平開。
心平氣靜，
目瞪口呆。

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3. Holding the Gate of Heaven (掌托天門)
• Palms raise and hold the sky (arm muscles relaxed). Do not look up.
• Heels leave the ground. Stand on toes.
• Let the force fill the legs and two sides of the torso.
• Close the mouth. The tongue lightly touch the upper jaw.
• Breathe easily and slowly through the nose. Keep the mind calm.
• Then, slowly lower the hands as if you are holding a heavy object.
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Yangming Stomach Meridian of Foot
掌托天門自上視，
足尖著地立身端，
力周腿脅渾如植，
咬緊牙關莫放寬，
舌下生津將顎抵，
鼻中調息覺心安，
兩拳緩緩收回處，
弛力還將挾重看。

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4. Plucking Stars (摘星換斗)
• Raise the right hand with the palm facing downwards.
• Turn the head toward the upper hand, eyes looking at the palm.
• Use the back of the left hand press the kidney area.
• Put the whole body weigh on the left leg.
• Stretch the right hand side of the body as if you are plucking stars.
• Exhale through the mouse if you feel short of breath.
• Switch sides.
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Taiyin Spleen Meridian of Foot
只手擎天掌復頭，
更從掌內注雙眸，
鼻吸口呼頻調息，
兩手輪迴左右侔。

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5. Pushing Mountains (力士推山)
• Keep the upper body straight. Eyes stare at the front.
• Push the palms forward.
• The muscles are relaxed, as if you push open a window to watch the moon.
• At the mental and energy level, it is as if you are pushing mountains and blocking
the wave.
• Pull the hands back, with the same kind of ease and power.
• Follow the rhythm and repeat.
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Shaoyin Heart Meridian of Hand
挺身兼胬目，
推窗望月來，
排山還海汐，
隨息七徘徊。

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6. Pulling 9 Cows by their Tails (倒曳九牛尾)
• Open the legs; grasp the “tails”; bend the front knee and pull.
• Breathe deeply and easily. Relax the chest and the belly.
• Feel the pulling force on the shoulders. Relax the arms.
• Look at the front hand with closed eyes.
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Taiyang Small Intestine Meridian of Hand
兩腿前弓後箭，
小腹運氣空松，
用意存於兩膀，
擒拿內視雙瞳。

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7. Nine Ghosts Drawing Sabers (九鬼拔馬刀)
• Turn the head to the left; raise the right arm to hold the head.
• The right hand fingers pull the left hear.
• The left hand tries to reach the neck from the back.
• Switch.
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Taiyang Bladder Meridian of Foot
側首屈肱，抱頭拔耳，
右腋開陽，左陰閉死，
右撼崑崙，左貼胛膂，
左右掄回，直身攀舉。

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8. Sinking Three Bodily Zones (三盤落地)
• Separate the feet; keep them parallel to each other.
• Slowly lower the upper body as if you are sitting down.
• Press the palms downward at the same time.
• Then turn the palms upward.
• Raise the body as if you are lifting a heavy object.
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Shaoyin Kidney Meridian of Foot
上顎抵尖舌，張眸又咬牙，
開襠騎馬式，雙手按兼拿，
兩掌翻陽起，千斤彷彿加，
口呼鼻吸氣，蹲足莫稍斜。

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9. Dragon Stretching Claws (青龍探爪)
• The left “claw” reaches toward right, under the right arm.
• The right “claw” reaches toward left, above the left shoulder.
• The body twist counter-clock-wise (toward left).
• Switch.
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Jueyin Pericardium Meridian of Hand
青龍探爪，左從右出，
左掌糾行，蜷傍脅部，
右爪乘風，雲門左露，
氣周肩背，扭腰轉腹，
調息微噓，龍降虎伏。

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10. Tiger Springing on Its Pray (臥虎撲食)
• Turn left. Move left foot forward. Bend the body.
• Fingers touch the ground, supporting the weight. Keep the arms straight.
• Keep the right knee straight. Right foot pushes back.
• The left knees push forward.
• Stand up. Switch.
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Shaoyang Sanjiao Meridian of Hand
兩足分躇身似傾，
左弓右箭腿相更，
昂頭胸作探前勢，
翅尾朝天掉換行，
呼吸調勻均出入，
指尖著地賴支撐，
還將腰背偃低下，
順式收身復立平。

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11. Beating the Heavenly Drum (打躬擊鼓)
• The hands hold the back of the head.
• Bend the upper body toward the knees.
• Close the ears with the lower palms.
• Use fingers to pat the back of the head (like beating a drum).
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Shaoyang Gall Bladder Meridian of Foot
兩掌持後腦，躬腰至膝前，
頭垂探胯下，口緊咬牙關，
舌尖微抵顎，兩肘對平彎，
掩耳鳴天鼓，八音奏管弦。

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12. Swinging the Tail (怒目掉尾)
• Keep the knees straight.
• The hands touch the ground.
• Turn the upper body toward left and then right.
• Stand up. Stamp on the feet for 21 times.
• Start meditation.
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Jueyin Liver Meridian of Foot
膝直膀伸，推手及地，
瞪目搖頭，凝神一志，
起而頓足，二十一次 ；
左右伸肱，以七為誌；
更作坐功，盤膝垂眥；
口注於心，息調於鼻；
定靜乃起，厥功維備。

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Meditation
• You mind also has two parts.
• The Thought Part
• Threat your thoughts as the external disturbance.
• Most of the thoughts are not yours.
• They are what other people put into your mind.
• This is the autonomous part. You don’t need to do anything.
• The Meditation Part
• Totally accept the thoughts, but disregard them (detach from them).
• Do not fight them, but do not follow them either.
• Continue to focus on alignment with the inner self.
• Any dis-ease in the bodily sensation is an indication of in-harmony with the inner self.
• Begin with one point (nose).
• You can also scan the whole body.
• Higher level of alignment can be achieved with higher level of awareness.
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