360 Encyclopedia

Table of Contents
Table of Contents
Origin and Development
Characteristics of the technique
Stretching tendons and bones
Guide the Qi with form
Coordinate balance
Martial Arts Formula
Analysis of Efficacy
Cultivate the body and build a dwelling for the spirit.
Balance Yin and Yang, harmonize the organs.
Unblock meridians and smooth the flow of Qi
Practice Dos and Don'ts
Timing and Taboo
Physical and mental taboos
The balance of softness and hardness
Do's and Don'ts
Introduction to Differences
Original content
Benefits of Exercise
1. Yi Jin Jing can improve health...
2. The Yi Jin Jing can stimulate the divine...
3. The Yi Jin Jing can help...
4. The Yi Jin Jing can improve the heart...
5. The Yi Jin Jing can also be modified...

Yijinjing Health Preservation Technique
This entry is a polysemous word with 3 meanings elaborated.
The Yi Jin Jing is said to have been created by Bodhidharma, the first patriarch of Chinese Zen Buddhism. It is a fitness method aimed at transforming muscles and bones. "Health Qigong: Yi Jin Jing" inherits the essence of the twelve postures of the traditional Yi Jin Jing, blending scientific principles with accessibility. Its style is ancient yet contains new ideas, emphasizing the stretching, twisting, and pulling of muscles, bones, and joints, as well as the rotation and bending of the spine. The movements of each posture are a coherent organic whole, focusing on stretching the muscles and pulling the bones, flowing smoothly with a balance of firmness and softness; breathing is natural, harmonizing movement and breath; the form guides the energy, and intention follows the form; it is easy to learn and practice, and the fitness effects are evident.

Chinese name
Yijin Jing
Foreign name
the classics of tendon changing
Action
Twelve Forms
Purpose
Change of tendons and bones
Collect
Shaolin Temple
Yijin Jing Origin Introduction to Yijin Jing What is Yijin Jing Yijin Jing Master Origin of Yijin Jing Principles of Yijin Jing Original Text of Yijin Jing Yijin Jing Techniques Illustrated Yijin Who Created Yijin Jing
Source and Development
Yijinjing is a fitness and health-preserving method passed down from ancient China, which has had a significant influence on the development of traditional Chinese martial arts and national sports, and has been widely popular among the masses for thousands of years.

Yi Jian is derived from the ancient period of Zhongxi and has a long history. 据考证,导引由原始社会的"witch dance"发展,到春梓战国时期已为养生家所必习。 In the "Zhuangzi" Deliberate Chapter, there is a saying: "Blow the breath, spit out the old and the new, bear the silk and the shen (stretch), and the rest is enough." This person who attracts people, people who are in the shape of a person, Peng Zuyu is also a favorite. "汉书" 艺文志" also has "Emperor Huang Zi Bu Yin", "Emperor Qibo Massage" and so on. 另外,Hunan 长沙马王籉屉墓出的帛画《导引图》中有四多幅各种姿势的导引动作,分解这些姿势可以发现,现今流传的易筋经基本动作都能从中找到原型。 这些都表明,易簏源自中国传统文化。

易筋经为何人所创,历来众说纷纭。 从现有文献看,大多认为易经、wash pith 经和Shaolin 武术等为达摩所传。 A native of Nantianzhu (South India), in 526 AD, he was the first ancestor of the Zhongzheng Sect. "In the ninth year of Yue, if you want to return to Tianzhu, you will be ordered to say '时将 to the end, and what will you get from Ru and other words?' As I say, do not hold words, do not use words, but use them." 'Zu Yu' Ru De Wupi. The Ni Zhi said, "What I understand today is like a Buddha who is happy to see the Buddha, and I will no longer see it when I see it." 'Zu Yu' Ru Dewu Meat. 'Dao Yuyu' has four major emptiness, and there are five non-existences. 而我见处,无一法可得。 'Zu Yu' Ru De Wu Bone. Finally, Hui Ke bowed down and stood in his place. Zu said: 'Ru de my soul.' In addition, the Six Dynasties 时流传's "Emperor Fenwu Emperor Nei Ling" and other small sayings also have such oracles as "three thousand years and one wool, three thousand years and one cleansing", which is probably the "Yi Ji Silk" and "Washing the Pulp Silk".

In the Yi Ji Liu, the monks of Shaolin Temple played an important role. According to historical records, the sect is mainly based on the Shaolin Temple of Songshan in Henan. Most of the practices of the Yu Yu Sect are based on the Lord, sitting for a long time. Therefore, from the Six Dynasties to the Sui and Tang dynasties, they were in the Songshan Mountains of Henan Province. The monks of Shaolin Temple also took advantage of this to live the muscles and bones, Qiwu Fitness, and Wan在这个过程中不断对其进行修改、perfect,补充,Make it into a 为一种独特的习武fitness way。 最终定名为 "Yi Ji 经",并在习武士侣中密传。

Since ancient times, the classic book "Yi Jian Silk" and "Washing the Essence of the Silk" have been in the world, and there are other famous names such as "Fu Ji Yu", "Yi Jian Qi", "Shaolin Fist Essence Qi" and so on. Judging from the fact that there are many works in the Song Dynasty's "Yi Ji Qi" named "Ji Mo". 当时,张君房Fengzhi 编辑《道Zang,Additionally, there are "云笈七签", "Taiping 御览" and other 书问世,从而使各种导引术流行于社会,而且在民间广为流传"通过修炼可以'易发''易blood'"的说法。 From this, the Shaolin Temple monks changed the Yi tendon of the Northern Song Dynasty. Because of it, most of the classics of the Song Dynasty are mostly such as "禅定" and "Jindan", and the Shaolin Temple's "Yi Ji Qi" has this sentence. In the Ming Dynasty, Zhou Lujing stated in "The Twelfth Food": "One year is easy to eat, two years is easy to blood, three years is easy to eat, four years is easy to meat, five years is easy to pith, six years is easy to tendon, seven years is easy to bone, eight years is easy to eat, nine years is easy to shape, that is, three and six thousand true gods are all in the body, turning into fairy children." The "Yi Mian" and "Yi Tendon" in the text have a succession of deaf lines. 另外,《易簏经》第一势图说即韦驮献杵。 "韦驮" is the Buddhist god of guarding, and it was only in the monastery in the early Tang Dynasty. Therefore, Yi Ji Zhu Ben Qin Fang Xian Dao's 导引术 was changed by the monks of Shaolin Temple to the Tang and Song dynasties, and to the Ming Dynasty 开始流传于社会,应该没有doubt义。

The earliest known version of the Yijin Jing Twelve Postures that has been passed down to this day is found in the "Neigong Tushuo" compiled by Pan in the eighth year of the Xianfeng period of the Qing Dynasty. Overall, the traditional Yijin Jing emphasizes the explanation of the principles and techniques from the perspectives of religion, traditional Chinese medicine, and the theories of Yin-Yang and the Five Elements, forming different schools that are recorded in various writings.

"Fitness Gong "Yi Ji Qi" inherits the essence of the 12 Yi Ji Qi, and integrates the popularization of the sex of Yu Yi, and its style is quaint and simple, and it has a new meaning. 各势动作是连贯的有机整体,动作 focuses on stretching muscles and bones, stretching and stretching, and softening each other; Breathing requires naturalness and breathing; Walk in the shape of the shape; Easy to shine, the fitness effect is bright.

Characteristics of the skill
The movements are expansive, stretching the muscles and bones; they are gentle and balanced, coordinated and aesthetically pleasing; emphasizing the rotation and flexion of the spine is a characteristic of the Qigong practice of Yi Jin Jing. Practitioners are required to relax their minds, achieving unity of form and intention during practice; breathing naturally, throughout the entire process; combining firmness and softness, blending the virtual and the real; progressing step by step, with individual movements coordinated with pronunciation.

Stretching tendons and bones
易筋经12势动作均要求上上limbs与躯体得到充分flex伸、内收、外转等运动,从而使整個的skeleton和关节在定势动作的基础上,尽可能地全方位运动。 Its purpose is to "pull out the ribs and bones" and sharpen the spine. For example, the spine in "Nine Ghosts Pulling the Horse Knife Execution" rotates left and right and pulls out the ribs, the main rib in "Bow Execution" is bent forward, the spine in "Tail Drop" is bent forward and flexed under the dorsal extension, and the rotation of the spine is flexed and stretched in the dorsal extension. 现代运动医学表明,通过充分的limb flexion and extension,牵stretch bone 腳节 and its circumference 围软组织,Improve muscles, tendons, and yun bands, etc. The pulling and flexion of the spine stimulates the acupoints of the back, unclogs the ridge, and the spleen is appointed as the governor of the second body, and the intestines are sluggish, so as to achieve the purpose of fitness and disease prevention, and prolonging life. The spinal cord and the root of the divine spinal cord have been extended, and the tribal effect of its various organs has been increased.

Guide the Qi with form
This exercise requires loose shape, natural breathing, even flowing, not panting, and not pursuing the deep softness of breathing. The mind requires the inner mind to be clear, just as in the ancient cloud, "If you want to act, first you will meditate on your mind, hold the mind firm, get rid of the twists, clear the heart, until the gods are fixed, and then do it in turn." 但动作要求不加意引导,只要求意随形体动作的运动而变化,that is在动作锻炼中,以动作导引气的运行,做到意随形走,意气相随。 同时,在某些动作中,需要适当地配合意识活动。 For example, "palm to the heavens" in the middle of the hand to to, require the use of the mind to pay attention to the palm; In the "Picking the Stars and Fighting Battles", it is required to look at the palm of the hand, and the intention is to save the waist and die; "Qinggong probe claw" beep, asking for the palm of the hand. Others, on the other hand, do not require cooperation with the intention, but do require cooperation with the idea of the scene. For example, the middle and lower press of the "three discs on the ground" is like a floating ball in the water, and the upper support is like a thousand pounds of heavy objects; In the "claw bright wings", the arm is stretched out to push the palm, and the palm has the feeling of a mountain; "Dragging the Nine Oxtail Upside Down" in the dragging pull, the arms are like dragging the oxtail; "打躬击鼓势"中spine flex and stretch,应体验身体如"hook" 一样的curl stretch 运动。 All of them require the intention to go in the shape of the intention, the intention should be bothered, it seems to be like a curse, and we must not deliberately focus on the idea. 另外,本功在练习某些特定动作的过程中要求呼气时发音(可不发出声音)。 For example, in the "三盘landing 势", the body 体下squat, 两palm下press, and the requirement to cooperate with 动作口spit "hi" sound, the purpose is to 为下squat时气sink the dantian, and not cause the lower limbs to sink due to squatting, causing the upper part of the squat to be reversed; Tongpu spits out the sound of "hi", and the dantian can play the role of nurturing the dantian. Therefore, it is required to cooperate with the spitting sound and huhing, pay attention to the mouth shape, spit out the "hi" sound mouth slightly, the sound is out of the throat, the upper lip is forced to meet the dragon point, the lower lip is loose, and the force is not focused on the Chengxun point. 这是本法中"调息"的特别之处。

Coordinated balance
The movements of this skill require the organic and overall coordinated movement between the limbs and the trunk, between the limbs themselves, as well as the symmetry and asymmetry of the limbs; the direction of movement is left and right, forward and backward, up and down, with the training route being symmetrical or a single straight line or arc. The symmetry and coordination of the limbs left and right should follow each other closely and work in harmony, presenting a graceful, smooth, and coordinated essence of movement. The muscles should be relaxed during the movements, exerting force that is round, soft, and light, avoiding brute force and rigidity, achieving a balance between hardness and softness, which enhances the coordination and balance of the limbs.

Martial Arts Formula
Fitness Qigong · Yijinjing includes twelve movements, in addition to the preparatory and closing postures, which are as follows:

1. Preparatory

Stand with feet together and relax your body, tuck your chin in towards the Baihui point.

The gaze contains the essence of uprightness, and breathing naturally adjusts the body shape.

Relax the body and mind, adjusting the breath, and let the actions follow the intention.

Let nature take its course and eliminate distractions, practice well by harmonizing the three.

2. Weituo Presents the First Move of the Pestle

The left foot stands firm and upright, both arms extend forward, palms joined at the chest,

Calm the spirit and gather the energy, with a clear heart and pure eyes, one should also be respectful.

With the shoulders as the axis, the arms are driven, elbows bent and palms together, relaxed under the armpits.

Breathe deeply, evenly, and finely, calming the body and mind.

3. Weituo Presents the Second Style of the Pestle

Raise both elbows and stretch the palms flat, extend both arms outwards with palms up.

Press down with the base of your palm and grip the ground with your toes, slowly spreading outwards to expand your chest.

Inhale, raise your elbows and extend your palms forward, with both arms parallel to your shoulders at your sides.

Hold the wrist with upright fingers, using internal strength to support both sides.

4. The Third Stance of Weituo Offering the Pestle

Relax the wrist and smooth it down to the chest, with the tiger's mouth corresponding to the earlobe,

Raise your palms and extend your shoulders and elbows, and shift your weight forward to lift your heels.

Both palms are raised to the top of the head, with strength reaching the limbs and soles.

The spine is upright, chin tucked in, biting the teeth tightly without loosening.

5. Change the Star and the Dipper

Clenching the fist into a palm, the body rotates, and the palm falls beside the hip at the waist.

Slowly rise to the top of the head, reaching out to pluck the stars in front of the forehead.

With the belt on the waist, shoulder straps on the shoulders, straight knees, loose wrists, and body adjusted.

Focus on the palm, the gate of intention, and adjust your breath slightly.

6. Pulling the Tail of Nine Cows

Bend the knees and step back while turning the body, swinging the arms back and forth, with the legs forming a bow.

Both hands are alternately clenched into fists, pulling forward and twisting the arms back.

With the belt at the shoulders and both arms rotating, strength flows through both shoulders, tightening at the back and loosening.

Swap left and right three times, with actions coordinated and not stiff.

7. Claw and Wing Display

Stand with feet together and arms raised horizontally, palms facing up as if entering a gate, then expand the chest.

Stretch the shoulders forward and turn the palm to push, spread the fingers and sit the wrist while staring.

Light as pushing the window slowly, heavy as the internal strength increasing like pushing a mountain,

The sea water returns, retracting both arms, pushing seven times with palms standing at the chest.

8. Nine Ghosts Pulling the Horse Blade Formation

Turn around, swing your arms over your head, cover your ears with your palms, and turn your head.

One hand rests on the jade pillow, while the other hand presses against the spine.

Slowly extend your arms to expand your chest, and gaze at the elbow tips for a moment.

Push your arms together and twist your body, turning your spine to look at your heels.

9. Three Plates Landfall

Turn around, step forward with arms stretched out, crouch down and press your palms firmly.

Spitting out a high-pitched tone, slowly rising and walking with a turn of the palm.

When lifting, it feels like a thousand pounds; when pressing down, the force is applied at the labor palace.

Turn the palm downward, shoulder strap arm, and turn the palm upward to the chest.

10. Azure Dragon Stretching Claw

Stand up, adjust your posture, palms facing up and arms level.

Grip the fist and stick the badge to the door, extend the arm and bend the elbow into a dragon claw shape,

Turning around to probe with claws in hand, pressing down continuously with intention.

Arc drawing and turning to master solid grip, with coordinated movements flowing seamlessly.

11. The tiger lies in wait for its prey.

The toes inwardly twist while the body rotates, the fist transforms into a claw shape at the cloud gate,

Lunge forward with elbows slightly bent, moving hands in sync with the torso.

Bend your body forward with your claws pressed down, collapse your waist, raise your head, and stick out your chest.

Push up with the fingertips, stretching the waist and back into a reverse arch.

12. Bow Draw

Rise and turn your body to cover your ears, strike the sky drum to sound 7 times.

Bend forward from the neck to the tail, with both elbows extending outwards and moving segment by segment.

Slowly rise from the tail to the neck, pulling the spine upright,

Perform the bending and stretching three times continuously, and make sure the amplitude is moderate.

13. Tail Dipping Trend

Extend your fingers forward with your ears pulled back, then flip your palms and pull them back to your chest.

Bend down, arch your back, and look up; press down with both hands and center your feet.

Adjust the hip twist left and right, with the head and hips facing each other while the hands are fixed.

The shoulders and hips adjust the spine, with the gaze directed at the tailbone and the movement of the lower back.

14. Taking Position

Let go, stand upright and centered, with both arms rotating outward to the sides,

Slowly raise both arms upwards, drawing the chest down to the abdomen.

Stretch your arms up and relax your hands, then move down at a uniform slow pace,

First, guide the Qi into the ground through the Yongquan point, then return the Qi to the Dantian.

15. Perform auxiliary movements after the practice is finished.

Standing quietly, rubbing hands together, warming hands to do facial beauty treatments.

Rub the double ears to regulate the meridians, and move the cervical spine central to open it.

Rubbing the lower back strengthens the kidneys, swinging the arms and stamping the feet relaxes the body,

Do it once twenty-one times, gently prompting the heart to be calm.

Analysis of Efficacy
Fitness Qigong • Yijin Jing ( hereinafter referred to as "Yijin Jing" ) well inherits the basic characteristics of ancient traditional practices, with movements that are strong and powerful, combining firmness and gentleness. This article provides a brief analysis of its features and mechanisms of action.

Cultivate the body and build a dwelling for the spirit.
The fundamental purpose of creating and promoting fitness Qigong is "fitness", which means maintaining or restoring the body's health, thereby delaying aging and improving the quality of life. Traditional Chinese medicine believes that the health of the human body is determined by two aspects: form and spirit. Only when the form is strong and the spirit is sufficient can the body achieve true health. Therefore, maintaining form and spirit are the two main aspects of health preservation, but in the specific implementation process, there are different schools of thought with varying emphasis on nurturing form or nurturing spirit, along with corresponding theories and methods.

侧重于养形者,常以运动为基本means,so 有人称之为"动形学派", its 学术渊源 may start from the "flowing water is not rotten, 户枢不蠹" in the "Spring and Autumn of the Clan". 实际上,"动形"也为历代养生家所重视。 For example, "Emperor Huang's Inner Silk, Qiang, Tiannian" says: "The shape is not lost, the spirit is not dispersed, and it can also be a hundred years." "The Ming Dynasty's widow 张介宾 pointed out in the "Jingyue Quanqi • Zhizhi Zhizhi": "What I know is only the shape of the ear, and the shape of the shape is only the ear." "Those who are good at life, can they not first cure this form in the house of the gods, and those who are good at healing the sick, can they not cure this form first, so as to be the foundation of the gods?" 吕氏 "Spirit is in the form, and the year is won 长也" ( the proverb of the "吕氏 Spring and Autumn •尽数" ), 与张氏的养生观,直接地阐明了"形"与"神"的关系及其对"年寿"的影响。 That is, the shape of the house, the god dwells in the inside; The form of the gods is safe, "the form is divine, and the day is long, and the hundred years are gone." ( "Suyun • Ancient Innocence") Whether the shadow of the above thought is affected by the above thoughts, but 无论 is its gong name 称, 还 is its 运动特点 all reflect the fitness special 点 born with 动养.

The name of the first Gong Gong is 称来, the literal meaning of "Yi" is "to change", and 实际 implies the meaning of "increase", even if the "tendon" of Ren 体 变强. "Tendon", the "Zhiwen Jiezi" says that it is "the power of meat". 一般认为是指bone与bone 之间联接的部分,现代中医基础理论认为,它"应包括有收缩功能的肌肉和有传导支配作用的条索样组织(如神经)在内",也就是说,筋与人体外表之bone、肉、节,内在之脏腑、经络等均有关,换句话说筋是人体"形"形"的重要组成部分。 因此,有理由认为,易簏中的"筋",泛指整个形体。 In the Ming Dynasty, "Yi Qi", "Yi Blood", "Yi Rou", "Yi Rou", "Yi Meat", "Yi Pith", "Yi Bone", "Yi Di" and other similar teachings, of which "Yi" all refer to increasing 强, and "气" ...... "发" 则 generally refer to "shape", and the original text refers to the increase of 强形体功能的作用, and the different 仅 is the difference in degree.

Looking at the operation of the exercises, "动" is the common feature of the multi-body fitness gong exercises, but compared with other exercises, the "动" of Yi Jian has at least the following three 个特点. 如:在运动部分上,它有以四limbs运动为主的操作(如"韦驮献抵势"等),和以脊柱运动为主的操作(如"打躬势"、"掉尾势"等), 和四limbs与脊柱运动并重的操作(如"Wohu 扑食势"等)的结合,保证了运动形体的全面性; 在运动方式上,它有以静力性运动(也称等长运动)为主的操作,和以动力性运动(也称等张运动)为主操作的结合,体现了运动的多样性; 在运动强度上,总体而言,这套功法的运动强度是较大,especially "Nine Ghosts Pulling Horses and Blades", "Fighting Bows", "Dropping Tails", etc. If you can persevere in it, you can hope to make people "make the five muscles and the muscles, the skin is dense, and the journey of the skin is dense, and the journey of the skin is not lost ......"( "Fengfeng • Tiannian") Dangran, middle-aged and elderly people can take care of their own bodies and health, and do the best fitness results in terms of the degree and so on, so as to achieve the best fitness results for themselves.

Balance Yin and Yang, harmonize the organs.
阴阳 was originally a fan of the ancient philosophers of the Middle Dynasty. 在中医学中主要用于概括人体的结构和功能以及地區的属性与治疗大法等。 Balance is the foundation of human health, and it is said that "the spirit is the rule". ( "Suyun • Shengqi Tongtian Oracle" ) the role of Yi Jian 经节阴阳, mainly Tong过运动脊柱来实现. 该Gonggong 比较重视对脊柱的运动,从"pick the stars 换抗势", "inverted drag nine oxtail 势" 中的转体,到"青龙探claw 势", "仗躬势", "掉尾势" 中的弯waist,"Crouching Tiger 扑食势" 中的"扑"地, etc., 无不体现了其对脊柱运动、调节的特点。 这种rich 特色的运动方式,除了加强动养形体作用外,还有较好的平衡阴阳作用。 The spine is the "spine" of the human body, which is mainly composed of vertebrae, vertebral discs and bands, etc., and is an important part of the "shape" of the human body, and has the functions of supporting the trunk and protecting the inner organs. The spine deities that emerge from the spinal cord are distributed in the head, jaw, upper limbs, chest and waist, abdominal wall, and lower limbs, and are important deities of people. 中医学认为,人的多条经络都与脊柱有关。 For example, in the Twelve Zheng Silk, the foot shao yang qi 绾经, the "灵枢•经脉" refers to its "zheng ridge", and the foot tai yang bladder 经 "pyrrh 夹ridge...... Follow-up"; 冲脉 "庎脊内上"( "难经•Twenty-eight 难" ), 冲脉 "并足少黴经"( "Suyun • Bone Kong" ) line, its branch line is in the spine. 因此,易筋经对脊柱的特殊运动,对于上述阴、阳经络都有直接的刺激作用,并由此起到调节阴阳作用。 另外,对脊柱的运动实际上是对人体整个躯干的运动,而躯干的运动,除了能刺激循行于脊柱内外的经络外,还能作用于spleen、stomach、liver、胆经脉,及任脉等奇经,即对于整个足三阴、足三阳和奇经八脉都作用,加上"韦驮献抿"、"取星换捗势","九鬼拔马刀势","Crouching Tiger 扑食势" and other 节中,上肢的特殊运动对手三阴、手三阳作用,使之对整个经络系统都具有调节作用, 这也是该功法健体作用的主要机理之一。

"後汉书•华佗传" 谓: "动摇则谷气得销...... "The original text is the function of the five birds 戏戏对spleen and stomach and other functions of the 调整作用, and the same is true of the Yi Jian on the palace. 第一运动对脏腏的直作用。 The main tendons of the liver, the main fur of the lungs, the main muscles of the spleen, the main blood of the heart, and the main bones of the ribs, and the Yi tendons are the exercises of "easy" and "tendons"( which contain ) bones, skin, meat, and ribs, so in addition to being able to perform the "tendons" of the "tendons", it can increase the function of the body. As the words of "Words and Deeds" say: "One body and one body." "第二通过经络的间接作用。 人体的经络系统由二正经和奇经八脉组成,其中12正经是其"主干道",它们与五脏六腑均有固定的"络属"关系,其经脉之气又散络积集于体表之经筋。 《灵枢•海论》在论述twelve 经功能时说:"twelve 经脉者,内属于腑脏,外络于limbs节。 "正因为这样,易筋经在运动过程中对"筋"的锻炼效果,可以通过经络"传递"到脏腑,起到锻炂z、协调脏腑作用。 The third is the special role of rallying breathing. 习练 Yi Ji 经 "三盘 landing 势" 时, requiring to cooperate with the body squat and the palm of the hand to press the "hi" sound, which is a big new for the practitioner of the exercise. The breathing method of 姰为发音 breathing method, which represents the practice of six characters; 此外,在一些武术气功中也时能见到,但在传统的易筋经中则似乎难以寻觅。 然,这种引用却是合理的。 In addition to having the role of "spit out old 纳新", 传统气功学还认为其有锻炼脏腑作用, so "汉书•王吉传" 说 "suck new spit so to be 练脏", and 在此基础上配以吐字发音,可以加强这种作用。

Unblock meridians and smooth the flow of Qi
In addition to the aforementioned function of "connection," the meridian system also has the function of allowing the flow of qi and blood, as stated in the "Huangdi Neijing•Ling Shu•Ben Zang": "The meridians are the pathways for blood and qi to nourish yin and yang..." The effects of the Yi Jin Jing in unblocking the meridians are mainly achieved through adjusting the body and regulating breath.

As above 所述,易笏的调身方式rich 特性,它以静力性运动与动力性运动相结合、四肢运动与脊柱运动相结合是一家,使人体各个部位都得到comprehensive,合理,强度较大的锻炼,这种运动除了锻炻植物、bone,关节等以外,还可以对同样属于"筋"的经络、血脉起到间接的"massage"作用。 这种"按摩"是通过muscle 的shu张与收缩、关节的外展与内收、脊柱的旋转与弯曲、两手的起落与开合及双leg 的多种步型等诸多调身要素来实现的,它可以使经络、血脉处于不规则的"挤压——放松"状态,这对保持经络、血脉的通畅有积极的意义,能令进人体的"血脉流通"(后汉书•华佗传" ), so that the essence does not flow and is not depressed, because the "shape does not gouge the essence does not flow, the essence does not flow and is depressed"( the Spring and Autumn of the Clan • Yu" ).

气机, in 中医学中 refers to the 运动 of 气, and its main forms are rising, descending, exiting, and entering. 中医学还认为,lung main 气, 肾纳气, liver dredging, spleen and stomach 为谺 blood biochemical source,也由于气Mainly 循经络而行的,故气机的正常与否,与五脏和经络的状态均有关。 易筋经强健包括五脏在内的"形",又能疏通经络,此两者是其协调气机的主要原理。 此外,该功法调息方式中的两处特色对气机的作用也不可视。 第一该功法在静力性运动时的短暂停闭breath,这在前三节"韦驮献抿"中特别明显,具体体现在第一式中作者所说的"动作稍停",这种"停"也同样存在于第二、第三式中,练功有素者甚至在其他各式中也体会出类似的"停"。 由于练功时的"三调" is mutual cooperation 应用、until 最终融一的,therefore,动作稍停" is a metaphor for "breath随之稍停". If you stop at the end of the hu, the role played is the same as that of 延长呼气, that is, 加强了气机运动中 "出"out", which is beneficial to Tu Gu Gong Gong; On the contrary, if you stop at the end of sucking cymbal, its role is equivalent to that of Yan Ng, and if you stop at the end of sucking cymbal, you will not be able to absorb it, and if you stop at the end of sucking cymbal, you will have the effect of "入", beneficial to the new 补虚。 习练者可以根据各自体质加以灵活应用。 The second is the "hi" sound breathing in the "three-disc landing sound", and the role of the sound breathing is as described above; 此外,它有调节气机升降作用,但综合整家功法的调身与调息要领,其作用点当在"降"。 因为在"landing "时加"hi"音,其意必定出于对均衡升降的考虑。 也许是为了更好地达到"易簥"purpose,从古到今,易筋经一直较为重视气的"入"与"升",而对于"出"与"降"、特别是"降"不够重视,习练者( especially 初学者), once mastered is not 当, there is caused by the rise of argium is more than enough, the decrease of insufficient 气逆证之虑, cooperate with 机体下降动作的呼气发音有利于气的下降, 对于平衡升降、协调气机有较为积极的作用。

In summary, fitness Qigong •• Yi Jin Jing, through reasonable movement arrangement and corresponding breathing, can strengthen the body, balance yin and yang, and promote the flow of qi and blood, thus allowing practitioners to achieve the goal of "fitness." If certain mental adjustment methods can be added, the fitness effects may be even better.

Practice Dos and Don'ts
Timing and Taboo
1. It is not advisable to practice within 45 minutes before or after meals.

2. It is not advisable to exercise before bedtime if you have insomnia.

3. In the original text of "Yijin Jing", it mentions "three times a day", meaning practicing three times each morning, noon, and night. If you cannot stick to three times, you can practice once in the morning and once in the evening, doing it twice each time, and the effectiveness will not decrease.

4. Patients with cardiovascular diseases should not practice in the morning, as blood pressure and body temperature are relatively high at this time.

5. In winter, when the temperature is relatively low, it is advisable to practice after the sun has risen, that is, after 9 o'clock. At this time, not only is the temperature higher, but there are also fewer pollutants.

Physical and mental taboos
It is not advisable to practice when emotions are quite agitated.

It is not suitable to practice when feeling irritable and depressed.

It is not advisable to practice after intense exercise.

It is not advisable to practice under conditions of fullness, thirst, or excessive drinking.

The balance of softness and hardness
During the movement, the body should "soften" the strength and remember to relax.

When recycling the arms, avoid being careless; relax the wrists, drop the shoulders, and let the elbows hang.

When in a fixed action pattern, it is advisable to strengthen the muscles' power.

Avoid using brute force or hard pressure, especially for patients with neck, shoulder, waist, and leg diseases, as it can not only have the opposite effect but also worsen the condition.

Do's and Don'ts
Avoid restlessness and distractions; maintain inner peace, let your body relax naturally, and allow your intentions to guide your actions.

The combination of hardness and softness, the coordination of reality and illusion.

Specific movements combined with pronunciation, such as in "Sanpan Luodi Shi", when the body squats down and both palms press down, one should utter the sound "hai".

Avoid being impatient for success and demanding perfection in actions; it is essential to practice in accordance with your own actual situation.

Introduction to Differences
What are the differences between Yi Jin Jing, Tai Chi, and Yoga?

Answer: Many friends are concerned about the differences between Yijin Jing and Tai Chi. Their highest realm is actually the same, but they each have their own characteristics in form, complementing each other. See which one suits you better; of course, if you are proficient in all three, you should be congratulated. The characteristics of Yijin Jing lie in between the two, with simple techniques and significant effects.

The differences between Yijin Jing, Tai Chi, and Yoga are briefly introduced below.

Yijinjing and Tai Chi are the most famous traditional practices in China, while yoga is a health practice from India.

The Yi Jin Jing is said to originate from Shaolin, created by Bodhidharma, it is known for its ability to cure diseases and strengthen the body, with simple exercises that yield remarkable effects, achieving both enlightenment and purity, harmonizing martial arts and Zen.

Tai Chi originates from Wudang and was created by Zhang Sanfeng. It takes inspiration from yin and yang, embodies extreme softness, follows the principle of non-action, and connects to the limitless.

Yoga originated in India, involving stretching and rotating, controlling the fluctuations of consciousness, purifying the body and mind, and realizing the unity of the self and the universe.

The Yi Jin Jing consists of twelve postures, such as the Vajra Offering, Plucking Stars and Changing Constellations, and the Azure Dragon Extending Its Claw, among others. These movements involve bending, stretching, rotating, extending tendons, and adjusting bones, maintaining a relaxed center, and achieving clarity of the mind to perceive one’s true nature.

Taijiquan has thirteen postures: Peng, Lu, Ji, An, Cai, Lie, Zhou, Kao, Jinbu, Tuibu, Zuogu, Youpan, Zhongding, and the combination of Bagua and the Five Elements...

Yoga involves over 84,000 different postures, categorized into six major systems: Jnana Yoga, Karma Yoga, Bhakti Yoga, Hatha Yoga, Raja Yoga, and Kundalini Yoga, stretching muscles and relaxing nerves.

However, for thousands of years, the Yi Jin Jing has often been passed down within the internal teachings of Buddhism, Taoism, Confucianism, martial arts, and medicine...

It is said that General Yue Fei of the Song Dynasty once practiced the Yi Jin Jing...

Many Tai Chi masters practice Yi Jin Jing, but keep it a secret...

What makes the Yi Jin Jing so captivating? Through your personal experience, you will gain insight into its mysteries...

Original content
The translation states that the Buddha's main idea is that there are two foundations for achieving the right fruit: one is called "clear void" and the other "transformation." If one can achieve clear void, there will be no obstacles; if one can achieve transformation, there will be no hindrance. Without hindrance and obstacles, one can begin to enter and exit meditation. Knowing this, one has the foundation for progressing on the path. The so-called clear void refers to washing the marrow; transformation refers to changing the tendons.

The theory of washing the marrow suggests that when a person is affected by desires, their physical form becomes tainted by impurities, and all organs and limbs are stained. It is necessary to wash and cleanse thoroughly, leaving no flaw, in order to step into the extraordinary and sacred realm; otherwise, there can be no foundation for progress. Washing the marrow means to purify the inside; changing the tendons means to strengthen the outside. If one can achieve inner tranquility and outer solidity, reaching the realm of longevity is just within reach, so why worry about not succeeding?

And those who are easy to tendon, the muscles and bones of the human body are received by the fetus, those who have tendons, those who have tendons, those who have tendons, those who have different tendons, those who have tendons, and those who have different tendons. Such as tendon disease, tendon spasm thin, tendon slack, tendon weakness, tendon death, tendon slack, tendon slack, tendon soothing, tendon and kang. If the person is clear and obstructed, and the outer one is solid and has a barrier, and the mink enters the way? Therefore, the Dao Mo preceded Yi Jian to help him. No, the road is also in the period.
What he said is easy to say, easy to say. Those who change are also the way of the people. Courage is easy to transform. The transformation of Yi Zhi is the existence of the people. The sun and the moon in the middle of the battle, the fight in the palm of the hand. Therefore, the two (2) are related to people, and it is not easy. Therefore, 为虚、为实者易之(3), 为刚、为soft 者意意之,为静、为动者易之。 Those who are high and low are easy to rise and fall, those who are first are easy to be anxious, those who are rebellious are easy to go, those who are in danger are easy to be safe, those who are beggar are easy to rule, those who are blessed are easy to be blessed, the dead are easy to survive, those who are in trouble can be easily redeemed, those who are heaven and earth can be easily repeated, and there is no easy merit. As for the bones of the human body, the mink cannot be easy.

The tendons are the meridians of the human body. Beyond the bones and within the muscles, in the limbs and all parts of the body, there is no place...