The Traditional Yijin Jing - A Martial Artist's Perspective
This post is part 1/3 in which I cover the most important facts of Yijin Jing Qigong.
The traditional Yijin Jing (this post)
If you know me for a while, you know that the Yijin Jing is my favorite Qigong practice. In particular the Taoist and Xiongshi method which are closely following the authentic Yijin Jing principles in combination with Zhan Zhuang Gong. (Standing Pole Exercises)
That’s why I want to summarize what I think are important facts about this practice and offer you some insight based on my personal experiences.
The Yijin Jing (Muscle and Tendon Transformation Qigong) can transform even the smallest framed individual into a healthy and strong person capable of incredible feats of strength and willpower.
Generally you could say that about a lot of things, but there are a few major points that make this practice so powerful and much more effective. But before we get into that let’s see what “Yijin Jing” even means.
Yi “ means change or transformation and “jin” means as much as muscles & tendons, but here also includes the ligaments, fascia and other connective tissues in the body. Together “Yijin” applies the total transformation of the body and mind. Strength and power, developed within the framework of a peaceful and calm mind. Using Qi as the basis of practice, you will slowly be able to change the quality of your muscles and tendons and develop a well conditioned physical constitution. “Jing” means classic as in the original concept of the practice or scripture that was written about it.
According to a legend the Yijin Jing was left behind by Damo (Bodhidarama) in the cave in which he meditated and developed it for multiple years. Legend says that Damo found refuge in the Shaolin temple and realized that the monks had been neglecting their physical body in their cultivation practice. The Yijin Jing is his solution for cultivating body, mind and spirit simultaneously. The true strength of the body is expressed through the tendons, rather than the muscles. Compared to muscles, tendons don't require as much maintenance and caloric fuel and they hold up their strength long term. The practice of strengthening the tendons (or increasing tendon-like qualities in the muscles) allows the joints to open, grow stronger and store more energy. This gave the monks not only a stronger body but the results also lasted which enabled them to focus more on their spiritual cultivation.
The Yijin Jing from the Taoist school and the Xiong family are using this original method which involves staying in different postures for longer periods of time. The Yijin Jing is a set of principles that can be applied to many different training methods. That’s why nowadays it’s included in almost any internal martial arts training but also in traditional Qigong sets which mainly focus on increasing and maintaining health.
The Shaolin monks for example have developed a more “modern” and dynamic version of the Yijin Jing which is not using the principles of Zhan Zhuang Gong but instead focuses on stretching the major tendon lines in the body and stimulating the organs through winding and twisting motions.
When we practice the Daojia (Taoist) method we accumulate Qi in different areas of the body through moving (and staying) in ranges in which the tendons are most actively used. The various postures influence the nervous system and structure of the body. Through stretching (and relaxing) the muscles we will take them out of the equation and allow the Qi to build in the connective tissues (tendons).
After an initial phase of developing an excellent state of deep relaxation in each posture we will begin to add (mental) movement and alternate between a slight engagement and relaxation, from soft to harder and from yin to yang. All this is done in coordination with the breath.
The practice order of the Yijin Jing plays an important role. Unlike the exercises done at the gym which start with developing muscles or cardio, the Yijin Jing starts with Qi. In the beginning the focus is on deep relaxation. Taking the muscles out of the equation and focusing on infusing soft tissue (connective tissues and fascia) with refined Qi. With practice the cultivated Qi will start to change the quality of your muscles and develop strong and springy tendon-like tissues. There are many amazing changes in the body which will ultimately lead to a greatly improved state of health. For example, one of the major goals, especially when the Yijin Jing is practiced for health purposes, is the opening (widening) of the Qi channels. This will allow the vital organs to function perfectly and help cultivate a body that runs efficiently and smoothly.
You see that the Yijin Jing includes not only the postures and physical exercises (Yang) but also the Yin side of training. The Yin side involves Dan Tian Gong, breathing exercises and the small circulation meditation. You will need to learn how to circulate Qi within your body, increase the flow and how to store the abundant energy that you will cultivate. The Yang side of training allows you to change the quality and capacity of your tissues and cultivate energy and the Yin side helps you to increase the effects, utilize and store the energy more efficiently.
The Xiongshi method is using the same principle and was specifically designed for martial arts. Therefore it utilizes more demanding postures and stances which condition the body to prepare it for martial arts. In coordination with your breath, you will unify your will and strength to perform these exercises and build an awareness of your energetic body through relaxation. This deep relaxation is an important aspect of the practice because it directly correlates with your awareness of Qi and the efficiency of your Qi flow.
The Yijin Jing will revolutionize your personal practice and give it depth. The body can be developed from the inside to the outside.
With the depth of your relaxation comes the sensitivity to the sensation of Qi. With the awareness of Qi comes the understanding of your entire internal structure. Practicing a static posture can help you create the awareness of the internal body and its connection with the lower Dan Tian. With the knowledge about the constitution of our bodies, we will be able to train more effectively. This already starts once you are able to stand in Zhan Zhuang (hugging the tree) with your bones aligned on top of each other. You learn how to relax deeply in a demanding position and keep your Qi channels open. The more you can relax in different postures, the better. Eventually this feeling will carry over to movement where it greatly benefits your internal martial arts practice.
“Yijin” applies the total transformation of the body and mind. Strength and power, developed within the framework of a peaceful and calm mind. Using Qi as the basis of practice, you will slowly be able to change the quality of your muscles and tendons and develop a well conditioned physical constitution.
So what happens with the tissues and how can we transform this energy into power?
Essentially you can picture the body as one unit and imagine a web of tissues, different elastic bands and sheets of fascia. This interconnected web is full of potential to create motion (potential energy through stretching or twisting), and training this web will cultivate stronger potential of power. Imagine your tissues change from a single porous leather band into a thick and springy elastic band. The postures of the Yijin Jing all focus on stretching along major tendon lines and tissues of the body. These lines are all leading back to the centre, the lower Dan Tian, which acts like a major connection point for all motion created. This centre can sink, tilt or rotate. When this action occurs and the body is held static, you are basically loading this web with potential energy. - This energy can be transformed into power if the practitioner chooses to release the tension. This is the principle behind internal power development.
Unlike body building or workouts in the gym, the Yijin Jing and all internal power cultivation practices rely on your skill of self-observation and sensing deep into the body. In the gym, your trainer can show you exactly how to move from A to B to target a specific muscle. In the internal martial arts however, we need to consider the body as one and feel the connection to our centre. We need to sense the Qi and the paths that it takes in order to express power correctly. Without this awareness you will break the chain of movements and the Qi will dissipate somewhere along the way before it can reach the point where you want to express it.
If you are a martial artist you are familiar with the meaning of the word “Gong Fu”. The Yijin Jing is a powerful practice that elevates all martial arts and can deliver great results if one is willing to invest time and effort. It is a complete system that considers the Yin and the Yang side of the training to maintain a balance throughout your self-cultivation.
If you are ready to delve deeper into the Taoist and Xiongshi method of the Yijin Jing, click here.