Yijinjing is an ancient Chinese method for guiding energy in the body. It’s known for making the body strong and preventing illnesses. It’s been widely practiced among Taoists, Buddhists, and martial artists for a long time.
It originated during the Qin and Han dynasties as a way for wizards to guide energy. Later on, during the Tang and Song dynasties, it was introduced to the Shaolin monks and became a method they used to keep healthy while meditating and practicing martial arts.
The Yi Jin Jing is about changing and strengthening the tendons and bones by cultivating energy in the lower abdomen, allowing the body’s energy channels to flow smoothly.
It’s a complete set of exercises that can be done as a routine. Depending on your health and physical condition, you can either do the full routine or select specific exercises. Beginners are advised to practice it three times a day: in the morning, afternoon, and evening, as suggested in the original text of the Yi Jin Jing.
How to practice Shaolin Yijinjing
Shaolin Yijinjing First Movement: Offering the Weitu Staff “韦驮献杵”
How to do it:
Bend both arms, slowly raise them to chest level as if holding a ball, bend your wrists, and keep your palms facing each other about 10 centimeters apart.
Your shoulders, elbows, and wrists should be in a straight line. Do this movement along with controlled breathing, around 8 to 20 times.
Shaolin Yijinjing Second Movement: Horizontal Bar Subduing the Demons “横担降魔杵”
How to do it:
Stand with your feet apart, shoulder-width, knees slightly bent. Slowly extend your hands from your chest to the sides until they are level with your shoulders.
Keep your palms facing outward. Inhale as your chest expands and your arms stretch back. Exhale as your fingertips point inward and your palms push outward. Repeat this movement around 8 to 20 times.
Shaolin Yijinjing Third Movement: Supporting the Sky Gate with Palms “掌托天门”
How to do it:
Stand with your feet apart, toes touching the ground, and heels lifted. Raise both hands above your head with palms facing up, fingers about 3 centimeters apart.
Relax your shoulders, bend your elbows, and look up at your palms. Breathe evenly through your nose with your tongue against your palate. Inhale as you push your hands up with hidden strength while pushing down with your legs. Exhale as you relax your whole body and lower your palms forward.
Finally, turn your palms into fists and slowly bring them to your waist with force, heels touching the ground.
Shaolin Yijinjing Fourth Movement: Plucking Stars to Exchange the Big Dipper Stance “摘星换斗势”
How to do it:
Step slightly to the right with your right foot, creating a slanted figure-eight stance with your left foot.
Bend your knees, lift your right heel, lean forward, and create a semi-vacant right step.
Raise your right hand straight up with the palm facing down, slightly tilt your head right, and look up at your right palm.
Naturally, bend your left arm behind your back.
Inhale as you raise your head and shoulders backward.
Exhale as you relax, then switch sides.
Repeat this movement 5 to 10 times alternately.
Shaolin Yijinjing Fifth Movement: Pulling the Tail of Nine Oxen Stance “倒拽九牛尾势”
How to do it:
Take a step forward with your right foot.
Bend your knees into a right bow stance. Clench your right fist, and raise it in front and up.
Look at your fist, your left hand is also clenched and bent at the elbow, hanging diagonally behind your back. Inhale while pulling both fists inward, right fist to the right shoulder, left fist hanging behind the back.
Exhale as you relax and return to the starting position.
Turn your body into a left bow stance and alternate between left and right hands.
Repeat this movement 5 to 10 times following your breath.
Stand with your feet apart, raise both arms in front to shoulder level, palms facing forward, fingers apart with force, eyes focused forward, heels lifted, weight on the toes.
Slowly separate both palms, raising them as if forming a straight line, palms facing outward.
Inhale as you extend your palms backward with hidden strength; exhale as you relax your arms. Repeat this movement 8 to 12 times.
Shaolin Yijinjing Seventh Movement: Pulling the Saber of Nine Ghosts Stance “九鬼拔马刀势”
How to do it:
Feet in a V shape, heels apart, arms forward with palms facing outward at chest level.
Bend your left elbow downward and backward, fingers pointing up; bend your right elbow behind and pull the left fingers, making the right-hand form a neck-holding posture.
Grip the ground with your toes, and lean forward as if pulling a saber. Inhale while pulling both hands tightly, exhale while relaxing. Switch sides left and right. Repeat this movement 5 to 10 times.
Shaolin Yijinjing Eighth Movement: Three Plates Falling to the Ground Stance “三盘落地势”
How to do it:
Take a step to the left with your left foot, squatting down into a horse stance. Keep your upper body straight, hands on your waist, then bend your elbows, turn your palms up, and lift your forearms as if carrying something.
Pause for a moment, turn your palms down, straighten your forearms, and relax, as if releasing a heavy object.
Coordinate this movement with your breathing—inhale when lifting as if carrying something, exhale when releasing as if dropping it.
Repeat this 5 to 10 times. To finish, slowly straighten both legs, bring back the left foot, and stand with both feet together.
Shaolin Yijinjing Ninth Movement: Blue Dragon Extending Its Claws Stance “青龙探爪势”
How to do it:
Stand with your feet apart, hands protecting your waist with palms facing upward.
Extend your right hand forward to the left, fingers in a claw-like shape, and turn your upper body leftward.
Rotate your waist from left to right, and your right-hand moves in a horizontal circle from left to right.
As your hand reaches forward and up, lean your upper body forward while exhaling.
When your hand reaches the left side of your body, straighten your upper body and inhale.
Switch sides, repeating the opposite movement. Repeat this 5 to 10 times.
Take a large step to the right with your right foot, squat down with your right knee bent, and left leg extended。
Lean your upper body forward, hands on the ground, slightly raise your head, eyes looking down. Inhale as you straighten both arms, lift your upper body as far forward as possible, shifting your weight forward.
Exhale as you bend your elbows, lower your chest, bring your upper body back, and shift your weight backward.
Repeat this movement coordinating with your breath—arms bending and straightening, body rising and falling—as if a tiger pouncing for food. Repeat this 5 to 10 times and then switch to the opposite side.
Slowly raise both hands with palms facing upward, forcefully bring them together behind your head, and gently tap the back of your head.
Coordinate this movement with your breath—inhale as you straighten your body, look forward, and raise your head; exhale as you bend your knees, bend forward, and bring your head between your knees, keeping your heels on the ground.
Repeat this movement 8 to 20 times based on your stamina.
Shaolin Yijinjing Twelfth Movement: Dropping the Tail Stance “掉尾势”
How to do it:
Stand with your feet apart, slowly raise both hands from your chest to above your head with palms facing up, look at your palms as they move, and stand straight without puffing out your chest or arching your back.
Cross your fingers, twist your wrists, turn your palms upward, lean back, arch your waist backward, and look upward.
Then, bend your upper body forward, arms hanging down, push your palms to the ground, lift your head up, and stare forward. Exhale as you bend down, slightly lifting your heels off the ground; inhale as you straighten your upper body, heels touching the ground.
Repeat this 21 times. To finish: stand straight, and raise both arms to the sides seven times.
Recommendations
The key to practicing the Yi Jin Jing is consistent dedication. A single session doesn’t have a significant impact on the body, it’s the long-term commitment that leads to substantial changes. Also, during practice, it’s essential to align your mind and body. Only then can you experience a relaxed state of mind and body, reaching a certain level of tranquility that brings relaxation.