The Yi Jin Jing is a classic qigong text dating back to around 536 A.D. According to legend, it was written by the wandering Indian monk Bodhidharma, or Da Mo as he was known in China. After arriving at the Shaolin temple and finding the monks there in terrible shape from sitting around in meditation all day, Da Mo took it upon himself to develop a training routine for the monks to improve their health. He isolated himself in a cave for nine years of training, emerging afterward with the text which he then presented to the Shaolin monks. Since then, the Yi Jin Jing has been one of the most prized secret practices of the warrior monks at Shaolin Temple. Only in the past few decades has the text and its practices been made available outside the gates of Shaolin.
Yi (易) means to “change” or “alter.” Jin (筋) means “muscles and tendons.” Jing (經) means “classic” as in a book. The practice of Yi Jin Jing is intended to train and develop the muscles, tendons, ligaments, joints, and bones in order to improve overall health and bodily function as well as to promote youthful vitality and longevity. The techniques are designed to open and fill the Qi channels of the body, bringing maximal energy and nourishment to the organs and tissues. The techniques strengthen and improve the power and flexibility of the deep connective tissues, the tendons and ligaments, and improve bone health and structure.
In modern times, there are many variants of the Yi Jin Jing practices. They range typically from 12, 18, 24, or 30 movements. The most well-known set is that of Wang Zuyuan (as seen above), which consists of 12 movements.
The primary purpose of the Yi Jin training is to transform a weak and frail body into a sturdy and powerful one. While everyone knows the benefits of training the muscles, few know the importance of or even how to train the tendons, ligaments, joints, and deep connective tissues. Training these tissues is absolutely vital for maintaining strength, structure, and power into old age. Large impressive muscles will fade with time. The power of the tendons and ligaments, however, will remain. Additionally, the practices of the Yi Jin Jing are a prerequisite for the higher levels of brain and bone marrow training contained in the Xi Sui Jing.
It is said,
The first year of training gives back physical and mental vitality.
The second year of training enhances blood circulation and nurtures the meridians.
The third year of training brings flexibility to the muscles and nurtures the organs.
The fourth year of training improves the meridians and nurtures the viscera.
The fifth year of training washes the marrow and nurtures the brain.
As we see, the pinnacle of the training reaches the brain and bone marrow. This another vital point which is lost in most forms of training. As we reach skeletal maturity around the age of 28-30, the bone marrow slows down and eventually mostly stops the production of blood cells. The red marrow turns yellow and becomes fatty. This is why people tend to lose energy and experience aches and pains once they reach their 30’s and onward. The training of the Yi Jin and Xi Sui is designed to prevent this process and maintain healthy and functional bone marrow even into old age, thereby avoiding the typical “age-related” problems that normally arise. For this reason, it is best to begin training when one is still young.
There are five principles of the Yi Jin Jing. These are:
Quietness
Like lake water reflects the moon, a calm spirit allows the energy to move inside the body.
Slowness
In order to use and flex the muscles deeply, to get maximum extension and to move Qi and Xue, slow movements are required.
Extension
Each movement must be brought to the maximum.
Pause
Efficacy comes through waiting and keeping tension for a longer time.
Flexibility
The limbs and trunk must be extended so that blood and energy can circulate and we may have flexibility.
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