Yi Jin Jing/ Tendon-Muscle Strengthening Exercises

[Thrice Daily]

I’m wondering what are your;
 

Experiences with Yi Jin Jing? 

Other trainings you find compatible? 

Recommendations for practice?

 

Resources you might recommend?

 

and anything else on the subject. I’ve been practicing for a while and I don’t really dig around online for information as I’m pretty happy with the set I’m using. I’d be interested to read what you guys thing though, those who have experience.

 

Also I think it could be a brilliant thread for people to be introduced to the practice as it’s such a solid approach and base to work out from and return to when needed. 
 

Thankyou 🙏 

[ChiDragon]

6 hours ago, Thrice Daily said:

I’m pretty happy with the set I’m using.

How many sets of Yi Jin Jing(易筋經)are there? As far as I know, there is only one set.

Edited November 1, 2024 by ChiDragon

[Thrice Daily]

Here is an article looking into 48 variations of the Yi Jin Jing routines.

 

I don’t think I’ve seen a routine that looks the same from demo to demo. They tend to look wildly different to one another. 
 

Commonly though they tend to have 12 exercises per routine…

 

Example,

 

This one many movements are held in static poses. There are illustrations shown in the video too.

 

 

This one a little more dynamic and totally different;

 

Again another, totally different flow, totally different names for movements. Every demo wildly different.

 

 

Probably based on same original drawings originally, perhaps more like the first video. I’m guessing though, that it’s more of a basis to create and grow systems from that will change tendon health and strength.

[ChiDragon]

What is the Yi Jin Jing theory?
As one of the traditional Chinese exercises, Yijinjing is a moderate intensity exercise therapy based on the theory of traditional Chinese medicine. The Yijinjing exercise emphasize the combination of symmetrical physical postures, meditative mind, and breathing techniques in a harmonious manner.Sep 24, 2021
 

She emphasis inhale and exhale coordinates with the movements that fits into the definition of Qigong. As long the movements are not vigorous, your Chi won't be dissipated too much. The breathing will help the body to replace the energy that was used because of metabolism. Actually, if you look at it another way, she is really doing Yoga!

Edited November 1, 2024 by ChiDragon

[-ꦥꦏ꧀ ꦱꦠꦿꦶꦪꦺꦴ-]

8 hours ago, Thrice Daily said:

I’m wondering what are your;
 

Experiences with Yi Jin Jing? 

Other trainings you find compatible? 

Recommendations for practice?

 

Resources you might recommend?

 

and anything else on the subject. I’ve been practicing for a while and I don’t really dig around online for information as I’m pretty happy with the set I’m using. I’d be interested to read what you guys thing though, those who have experience.

 

Also I think it could be a brilliant thread for people to be introduced to the practice as it’s such a solid approach and base to work out from and return to when needed. 
 

Thankyou 🙏 

Proper YJJ is very draining, not something you should do every day as it uses up qi. But is very good for you. 

[Thrice Daily]

I hear what you are saying about every day. I’ll have one or two days off per week. Building incrementally though so I only add around 5% extra volume and intensity each week. Started relatively low at 12 reps each this time. I used to just blast out 24 or 36 reps of each of the 12 exercises… 

 

It does use Chi, but there is a marked difference in strength and vigour each day doing the sets, and martial arts training is way easier And Stronger… 
 

Planning to give this a watch when there is the time for it; 

 

 

Might be worth a watch / listen  

[ChiDragon]

3 hours ago, Thrice Daily said:

I don’t think I’ve seen a routine that looks the same from demo to demo. They tend to look wildly different to one another. 
 

Commonly though they tend to have 12 exercises per routine…

 
I would like to say that routines are basically the same. However, different people practice it will be altered unintentionally. The commonality of slowness of the movements and breathing have not changed.

I would like to point out to the fact that the major difference between  Yi Jin Jing and Taiji. That is the muscles stretch in YJJ and the muscles contract in Taiji. The movements coordinate the breathing are the same. The commonality is in breathing that make it to classify them as Qigong 氣功(breath work).

Whatever took place inside the body, the metabolism will take care itself. 

Edited November 2, 2024 by ChiDragon

[EFreethought]

Robert Peng has an online course on Yi Jin Jing. If you sign up in the next day you can get a discount. I might sign up for it. A few people on this forum over the years have said good things about it.

 

[Master Logray]

13 hours ago, ChiDragon said:

 
I would like to say that routines are basically the same. However, different people practice it will be altered unintentionally. The commonality of slowness of the movements and breathing have not changed.

 

 

@Thrice Daily says there are 48 variations of YJJ.   They are not altered unintentionally.   They are very different Kung Fu.  Each has markedly different movements from each other, different breathing techniques, even different guiding principles.   50 years ago, there were about 35 variations.   Now it becomes 48 (at least according to @Thrice Daily).    I come across a recent book enlist 14 styles, all different.

 

Comparing with Taichi, it is also not altered unintentionally.  They are purposely altered by different people and generations.  That is why there are so many Taichi schools.  And the government also stepped in to alter the whole system to suit various purposes.

 

YJJ is also not concerned with Chinese medicine.  The purported history is that it is a Buddhist tradition.  Scholars have proved that it was a not very refined Taoist inner training. 

 

 

14 hours ago, Thrice Daily said:

It does use Chi, but there is a marked difference in strength and vigour each day doing the sets, and martial arts training is way easier And Stronger…

  

Indeed.  The increase in strength is very obvious.   It is perhaps why martial arts like YJJ while Taoist and Buddhist are not very interested or even have adverse impressions.

 

[ChiDragon]

@Thrice Daily

 

Here is a rough history of YYJ:

Deleted....

 

PS This article has a copyright. IDK is it legal to reference Here. It will be detected in one hour. However, YJJ can be searched on Google.

Edited November 2, 2024 by ChiDragon

[Thrice Daily]

5 hours ago, Master Logray said:

@Thrice Daily says there are 48 variations of YJJ. 

 

yes, slipped my mind to share the article that mentioned 48;

 

https://pubmed.ncbi.nlm.nih.gov/26813095/

 

5 hours ago, Master Logray said:

  They are not altered unintentionally.   They are very different Kung Fu.  Each has markedly different movements from each other, different breathing techniques, even different guiding principles. 

Sweet, this is very interesting to me, I wonder what would be a good way to dig deeper into this in this thread? Hmm I’ll have to have a think 🤔 

 

5 hours ago, Master Logray said:

  50 years ago, there were about 35 variations.   Now it becomes 48 (at least according to @Thrice Daily).    I come across a recent book enlist 14 styles, all different.

 

Cool, did you have the name of that book to hand?

 

5 hours ago, Master Logray said:

Comparing with Taichi, it is also not altered unintentionally.  They are purposely altered by different people and generations.  That is why there are so many Taichi schools.  And the government also stepped in to alter the whole system to suit various purposes.

 

This always made me a little dubious when practicing Shibashi. I found it to be an excellent practice for overall mobility (especially arms and shoulders for manual work) and fitness to some degree. I’m not totally certain I trust it though. I’d have to be frothed convinced.

 

5 hours ago, Master Logray said:

YJJ is also not concerned with Chinese medicine.  The purported history is that it is a Buddhist tradition.  Scholars have proved that it was a not very refined Taoist inner training. 

 

Hmm interesting, I did have a moment when I was going to try to sit down and closely pick my brocade apart and identify the specific muscle tendons stretched in each movement in greater depth. Although it doesn’t seem needed to get the results. The way I practice is also a little too dynamic to really slow down and bring a very meditative focus to it. I view it more as physical regimen.
 

5 hours ago, Master Logray said:

Indeed.  The increase in strength is very obvious.   It is perhaps why martial arts like YJJ while Taoist and Buddhist are not very interested or even have adverse impressions.

I’m hooked on it now again. I feel ten years younger. I’ll be aiming to do this for three months a year I think from now on, such fabulous mobility work and really seeks to balance the physical system , left to right and front to back… 

 

Please share the book here and anymore you may know about Yi Jin Jing, Tendon Changing Practice 🌟 

[Thrice Daily]

14 hours ago, EFreethought said:

Robert Peng has an online course on Yi Jin Jing.

 

Cool thanks for the share, he has some resources on YouTube, like this short intro;

 

 

And this longer vid…

 

 

 

 

[ChiDragon]

5 hours ago, Master Logray said:

different breathing techniques

I am always wondering: 
People say that they have different breathing techniques. I only knew that we breathe through our nose and the air goes into the lung. The only difference in ideal breathing is abdominal breathing and reverse abdominal breathing. However, my curiosity is how to describe other breathing methods otherwise?

I glad to hear someone can come up with a better explanation! Thank you!

[Thrice Daily]

16 minutes ago, ChiDragon said:

I am always wondering: 
People say that they have different breathing techniques. I only knew that we breathe through our nose and the air goes into the lung. The only difference in ideal breathing is abdominal breathing and reverse abdominal breathing. However, my curiosity is how to describe other breathing methods otherwise?

I glad to hear someone can come up with a better explanation! Thank you!

Have you heard of the locks in Yoga? I think this gives a great explanation. Some of this I carry over into Qigong, to enhance practice. Pilates also has some similar locks. May be worth visiting them and trying to follow their instruction for a while. It may feel wildly different to what you are used to . Then you can return to your Taiji with even more skill and experience in breathing. 
 

Here is a yogic explanation of how breathing is altered with the use of four locks , either separately or simultaneously applied.

 

https://www.ekhartyoga.com/articles/practice/the-four-main-bandhas

 

Are there any Chinese texts you can recommend on the Yi Jin Jing?

 

Or any translations of classic texts you think may be helpful on the subject?

[ChiDragon]

9 minutes ago, Thrice Daily said:

you can return to your Taiji with even more skill and experience in breathing. 

Thanks. Taiji breathing has reached the realm of breathing. In Chinese martial arts, when one have reached the state of 氣沉丹田, the breath(氣) sink to the dantian. However, most martial artists were mistakenly interpreted as energy(氣) sink to the dantian. This notion was misled many people. If chi(氣) wasn't translated to "breath" or "energy," then, it would be fine. If we just stick with Chi without any translation, then the only definition would be just in one's mind without confusion to others. Nor one have to abide by its definition.

[ChiDragon]

3 hours ago, Thrice Daily said:

Are there any Chinese texts you can recommend on the Yi Jin Jing?

 

Or any translations of classic texts you think may be helpful on the subject?

There are so many forms, it is better to stay with one form that is familiar with. It was advised to just practice one style to its perfection. Each will give the body the same effect. Please just keep in mind, it is not the more the merrier.

Here is a Buddhist style of YJJ:
https://baike.baidu.com/item/易筋经/587021

PS
I am very happy with the Yang Taiji. I had stayed with the style for many years without mixing with other styles. To me, that is the only way to master to the perfection of one style.
 

Edited November 2, 2024 by ChiDragon

[ChiDragon]

4 hours ago, Thrice Daily said:

Cool thanks for the share, he has some resources on YouTube, like this short intro;

 

At the end of the video, he mentioned xi breath(息呼吸) a pause in the breathing. That is right, it is not a normal breathing. Do you think it is necessary? 
 

[Thrice Daily]

Yes, in my sets there are 2 movements when this happens.

 

1 is I retain a breath (hold inhale) and also suspend a breath (hold end of exhale) briefly in another part of the set of Yi Jin Jing. , (scrap that, I noticed today it is not so much a hold on the exhale)

 

I will hold full inhale in when I am seeking to focus chi in different parts of the body accompanied by contracting anus as a separated seated preparation for massage. This has some beneficial effects and certain increases blood flow very quickly to that area when normal breathing resumes. I follow this method from book, “Chi Self Message” it’s a great companion for life once it is committed to memory.

Edited November 3, 2024 by Thrice Daily

[Master Logray]

17 hours ago, ChiDragon said:

I am always wondering: 
People say that they have different breathing techniques. I only knew that we breathe through our nose and the air goes into the lung. The only difference in ideal breathing is abdominal breathing and reverse abdominal breathing. However, my curiosity is how to describe other breathing methods otherwise?

I glad to hear someone can come up with a better explanation! Thank you!

 

Breathing is a big subject by itself.   Normal breathing, diaphragm breathing, reverse breathing, mouth breathing, breathing in through nose, out through nose, in - nose/out - mouth....  alternate nostrils breathing,  silk breathing, forceful breathing, breathing with sounds or not,  pattern breathing - hold breathing, holding while in or out, or both, variation in the length of in and out, visualizations, couple with movements, spore breathing, hibernation breathing and so many others.    If you can't find Taoist or martial arts breathing techniques, you can refer to Yoga books.   Yoga has as many, or probably more breathing techniques.   But it is advisable to find a teacher to try some of the techniques.

 

p.s.  I am suggesting you to Read about breathing.   Don't try these.  You are too old.  e.g. holding breath will raise your blood pressure, make you dizzy and fall, too vigorous breathing will cause muscle spasm etc.  Please stick to normal breathing for all your activities.  

 

Edited November 3, 2024 by Master Logray

[Master Logray]

18 hours ago, Thrice Daily said:

Sweet, this is very interesting to me, I wonder what would be a good way to dig deeper into this in this thread? Hmm I’ll have to have a think 🤔 

 

 

Cool, did you have the name of that book to hand?

 

I’m hooked on it now again. I feel ten years younger. I’ll be aiming to do this for three months a year I think from now on, such fabulous mobility work and really seeks to balance the physical system , left to right and front to back… 

 

Please share the book here and anymore you may know about Yi Jin Jing, Tendon Changing Practice 🌟 

 

I will write about it later.  For the book:

 

武林秘傳易筋經  roughly :  Martial Fraternity Secret Yijinjing

 

https://www.books.com.tw/products/CN10139852?srsltid=AfmBOoqKSkSjRvoCln6WFDIzCR5cF6fftRz5ddkrMpZN6wG5weA2KGGU

4 major types, 15 variations, from Shaolin, South Shaolin; Er Mei mountain related;  Wudang related: other secretly transmitted etc.

The publisher is Beijing Sports University Publisher.   So looks more serious.  But it could be out of print.

本書輯錄四類易筋經，共有15種練法。

第一類少林易筋經，4種練法︰少林達摩十二式易筋經、少林韋馱十四式易筋經、南少林金剛十八式易筋經、少林養生八段易筋經。

第二類峨眉易筋經，6種練法︰峨眉青城二十四式易筋經、峨眉黃林七盤易筋經、峨眉僧門十三式易筋經、峨眉杜門八大勁易筋經、峨眉洪門十二把易筋經、峨眉會門龍虎勁易筋經。

第三類武當易筋經，1種練法︰武當內功易筋經。

第四類秘宗易筋經，4種練法︰秘傳攥拳易筋經、南派豹式易筋經、熊氏世傳十四式易筋經、古傳二十四式易筋經。

 

 

For variation, another source say Shaolin itself already got 60 variations.

 

 

 

 

[ChiDragon]

8 hours ago, Master Logray said:

p.s.  I am suggesting you to Read about breathing.   Don't try these.  You are too old.  e.g. holding breath will raise your blood pressure, make you dizzy and fall, too vigorous breathing will cause muscle spasm etc.  Please stick to normal breathing for all your activities.  

Ha ha ha! I will hold my breath not to argue with the young men that know better.

Edited November 3, 2024 by ChiDragon

[liminal_luke]

I have taken Robert Peng´s yi jin jing course and recommend it.  The xi breathing isn´t actually a part of the yi jin jing but rather an add-on practice to do after the Yi Jin Jing as a complement.

[ChiDragon]

8 hours ago, Master Logray said:

Breathing is a big subject by itself.   Normal breathing, diaphragm breathing, reverse breathing, mouth breathing, breathing in through nose, out through nose, in - nose/out - mouth....  alternate nostrils breathing,  silk breathing, forceful breathing, breathing with sounds or not,  pattern breathing - hold breathing, holding while in or out, or both, variation in the length of in and out, visualizations, couple with movements, spore breathing, hibernation breathing and so many others. 

All these fancy names are very impressive. It might be too much for one to digest.

"Normal breathing" is breathing in through nose, out through nose.
"diaphragm breathing, reverse breathing" ----- both will take place at the same time. There is no way one can control the diaphragm goes up and down. It only depends on the deep breathing, it will react accordingly.
 

"mouth breathing" is a no no. The gems and dust will go into the with no filtering as it went through the nostril.
"In - nose/out - mouth...." it does noting for you. It makes no difference whether the breath is out of your nostril or mouth.

"alternate nostrils breathing,"  limits the amount of air goes into the lung. What good will it do for you? It is only a waste of time in the breathing!

"silk breathing" --- I believe that is soft and slow deep breathing.
"forceful breathing" --- Regulating breathing is a better term for it.

"holding while in or out, or both, variation in the length of in and out" One should never hold the breath unless there is poisonous gas in the air. Hold the breath is the worse method in breathing practice.

"couple with movements" --- That is the coordination of movements with breathing. Thus it is not a method of breathing.

All this so-called breathing methods can it not be done without going through the nostrils then the lung.

"pattern breathing - hold breathing" --- this will interrupt the normal frequency of breathing. What good does it do?

Edited November 3, 2024 by ChiDragon

[Thrice Daily]

50 minutes ago, ChiDragon said:

Ha ha ha! I will hold my breath not to argue with the young men that knows better.

I trained this method in my 20’s so I think I am alright to practice. LogRay, May be correct though, I may have to re-evaluate… Thankyou.

[ChiDragon]

12 hours ago, Thrice Daily said:

I will hold full inhale in when I am seeking to focus chi in different parts of the body accompanied by contracting anus. This has some beneficial effects and certain increases blood flow very quickly to that area when normal breathing resumes. I follow this method from book, “Chi Self Message” it’s a great companion for life once it is committed to memory.

I believe holding the breath is only interrupting the normal sequence of breathing. It restricts the release of carbon dioxide in the lung. One can hold the breath only if there is enough oxygen to keep the body function for 10 to 15 seconds. If one can hold the breath for one minute that is very good. In regard to the the body accompanied by contracting anus(提肛), it must done with reverse breathing.
 

BTW 提肛, up lift the anus, is the highest skill practice in Qigong.