YI JIN XI SUI JING (Tendon Changing and Marrow Washing Chi Kung)

 

Most scholars consider Yi Jin Xi Sui Jing (Tendon Changing and Marrow Washing Chi Kung) is modified from Ba Duan Gin (Eight Pieces of Brocade) which was inherited since Song Dynasty and was created by a Ziling Taoist who combined several health improving methods from Chinese medicine, Buddhism, and Daoism as well as Han Dynasty Dong Fangsuo’s marrow washing hair improving method.

According to an ancient book from Song Dynasty, the spirit can be improved if you practice the method continuously. After practicing one year, it can improve the Chi; two years, improving the blood; three years, improve the Chi Vessels Meridian; four years, improving the bone; five years, improving the marrow; eight years, improving the hair; nine years, improving the shape, and ten years, reaching the Dao. Thus, it is obvious that methods of changing the tendon, bones, and marrow are very popular after the Song Dynasty.

The book of Tendon Changing said that “Marrow Changing is to clean the internal body and Tendon Changing is to strengthen the external body”. It is a health improving method to improve both body and mind. After long period of practicing, it can strengthen the muscle and bone, lengthen the body and four limbs, improve the blood circulation and strengthen the immune system.
Recent research shows that the marrow changing effect can be accomplished through long period of training. For example, an American University of California’s anatomy professor has spent half a year to conduct the research to Einstein’s cerebrum. Her conclusion was that Einstein’s left hemisphere of cerebrum has 73% more neuralgia cell than the average person.
Experiment also proves that the neuralgia cell of the cerebrum in a mouse can increase if the mouse has long term exercise through playing ball wheel and other games. This reminds us that the brain marrow can be improved through long term training. This type of changing is more obvious during a childhood.
Many years’ medical practice proves that Tendon Changing and Marrow Washing Chi Kung can have certain healing effect on Neurasthenia, weak kidney, early ejection, hyper tension, digestion problem,  Arthritis, etc.

 

1. Key Points of the Method

-Extension: Every posture has to be extended as much as possible without tightness.

-Slow: The movement has to be slow. This is the key toward extension and eliminating the tightness.

-Gentle: The purpose of training to improve health is primary to train the Chi circulation. The key to have good Chi circulation is to have correct posture, calm mind, and relaxed muscle.

-Pause: It is very important to pause for a few second when you reach the extreme points of extension or twisting so as to guarantee to have sufficient extension and relaxation.

-Calm: The manner during practicing should be quiet and calm. The calm has infinite vitality.

-Washing: When you are stressful at the beginning of the training, you can image that there is water shower coming from the head through the whole body to the feet that washes away all the stress through acupuncture point at the bottom center of the foot.

-Breathing: It should be slow and nature at the early stage of training. At a higher stage, it should be even slower and then you’ll forget about breathing completely.

-Look: It can be called “observe” too. You have to look or observe some internal part or organ. Just like using the light to see thing in the dark, you have to use your two eyes to look internally while circulating the Chi in the body. You have to do this quietly and calmly.


2. Preparation Standing Method

Stand and open both feet to be parallel with shoulder width.  Rest most of the body weight at both heels. Body straight with both knees and hip joints maintain straight and flexible without being stiff. Drop both arms at both sides of the body with five fingers bent slightly and relaxed naturally. Both eyes look at one object at the front horizontally first (Figure 1), then relax both eyes and slightly close both eyes. Calm the mind with quiet manner and slow breathing.

Look or observe internally from up to down repeatedly. Start from head, shoulder, arm, hand, chest, belly, hip, thigh, calf, and feet. Experience the relaxation of each joint and muscle. If you find some parts are tight, then move them slightly to relax them. You have to relax all body muscles as much as possible, then, relax the internal organs, blood Vessels Meridian, and mind. With this, you can eliminate all distracting thoughts and have the effect to clean up the mind and wash the marrow. This type of relaxing body and observe internally standing method is called “Without desire” and “Keeping spirit internally” by Medical Doctors and “No Extreme” by Taoist, and “Observe and appreciate the existing of billions of body cells naturally” by Buddhist.

What we described above is the first type of training method. There is a second training method.
An ancient Chi Kong book said that:
“With external square and internal round, the spirit is at the center, thus, the blood circulate smoothly and the five internal organs strong”. 

Its training method is as it follows:

The beginning posture is the same as method one. Relax from head to feet at the front, back, left and right sides of the body orderly.

Front: Top of the Head → fore head → eyes → front neck → chest → belly → front thighs → both feet

Back:
Top of the Head → back head → back neck → back → waist → hip → back thighs → back calves → both feet

Left and Right Both Sides: Top of the Head → both sides of the head → both sides of the neck → both shoulders → both upper arms → both lower arms → both hands → ten fingers; relax both shoulders again → both armpits → both waist sides → both hip joints → both sides of thighs → both sides of calves → both feet → ten toes

After that, relax through the vertical line through the center of the body. Start from the Nihuan (center of the brain) → throat (center of the neck) → heart (center of the chest) → stomach ( center of the upper belly) → back of the navel and front of the kidneys (center of the belly) → Hueiyin (Perineum)  → Yongquan (center of the bottom of the feet). The purpose is to pass through the Chi Vessel Meridian of Chong (Thrusting) Mai (Chi Vessel Meridian).

At first, observing internally at the center of the brain can let you have a clear mind that is as clear as the morning dewdrops.
Going downward with the mind and Chi, observing the throat can let you feel the relaxation and softness of the neck.
Going downward with the mind and Chi, observing the heart can let you have a clever mind, comfortable spirit, happy, and feel the chest is as wide as the sea.
Going downward with the mind and Chi, observing the stomach can let you feel the spleen is warm and the upper belly is very comfortable.
Going downward with the mind and Chi, observing behind the navel and in front of the kidneys can make you feel the inside of the belly is filled with vital Chi and relaxed.
Going downward with the mind and Chi, observing Hueiyin (Perineum) can let you feel the relaxation and softness of the Heiyin which can then relax and soften the whole body.
Going downward via the insides of both legs with the mind and Chi, observing the Yongquan (center of the bottom of the feet) can let you feel the full of vital energy and the blood circulation under the feet.
One has to experience the wonderful feeling after the relaxation of the whole body through the above mentioned process and repeat that feel from the head to feet several times.
Chong (Thrusting) Mai (Chi Vessel Meridian) is also called Center Mai (Chi Vessel Meridian). Several famous Taoist also mentioned the passing through this Chong Mai (Chi Vessel Meridian) is very important for health benefit. The reason is that the Chong Mai is located as the leading path for all important Chi circulation from head to feet, back to front, inside to the outside. Thus, it can enhance the circulation of all the Chi Vessels Meridian to improve the health.


3. Explanation of the Twelve Movements


First Movement:
HOLDING BOTH HANDS LIKE ARCHES IN FRONT OF THE CHEST

MNEMONICS:
Calm the mind and breathing; Keep the mind very quiet; Let the body standing still with both hands like arches.
Standing with straight body; holding both hands like arches in front of the chest; calm the Chi and mind; clear the mind with sincere manner.


MOVEMENT EXPLANATION:

(1) Both arms are raised horizontally: Raise both arms slowly in front of the body and horizontally to the ground with palm facing each other and open with a shoulder width. Both arms should be horizontal and straight with the mind of extending to the front without being stiff. Pause for a moment (Figure 2).
(2) Holding both hands like arches:Bend the elbows with elbows dropping naturally and retrieving both hands inward slowly until one fist away from the chest, then slowly close both hands with finger tips pointing upward and the bottom of the palms at the same height as the Tanzhong (center of the chest) (Figure 3). Open and relax both shoulders with slight sinking. This is called “sinking the shoulders, dropping the elbows with Chi sinks into Dan-Tien”. Comfortably extend the spine and the back. This is called the “concaving the chest and pulling the back upward”. This can help to sink the Chi into Dan-Tien while breathing outward. Put the tip of the tongue slightly touching the upper gum at the root of the teeth. This is called “building the bridge”. After practicing the Chi Kong for some periods, you can feel the Chi going downward into the Dan-Tien. This is the stage of making the upper body light and the lower body solid and strong with calmness in motion and motion in calmness, like moving without moving and like calm without calmness.

 

BENEFITS OF THE MOVEMENTS:
Eliminate anxiety and calm the mind to let the heart and kidney linking together and the whole body feeling very comfortable.

 

 

Second Movement:
HOLDING LOADS WITH BOTH ARMS HORIZONTALLY

MNEMONICS:
Grabbing the ground with toes; both hands open horizontally; Calm the mind with eyes concentrating on something.


MOVEMENT EXPLANATION
:

(1) Pressing Palms Downward and Circulating the Chi
Turn both palms facing downward with ten fingers pointing at each other and pressing down slowly in front of the body until the front of the belly. At the same time, the mind and Chi follows the motion to sink down into the Dan-Tien. Pay attention to relax the waist, retrieving the hips, concaving the chest and accumulating Chi in the belly (Figure 4).
(2) Holding loads with Both Arms Horizontally
Open both palms simultaneously to left and right sides, then slowly raise upward with palms facing upward. Both arms should be straight with the intention of extension. Both hands are slightly higher than the shoulder height. The shoulder joints can not be stiff. The chest should be comfortably expanded naturally. Both eyes look at far away place horizontally like an eagle (Figure 5). Open lips slightly with both upper and lower teeth open slightly too. Put the tip of the tongue down from the upper gum at the root of the teeth naturally. This is called “Teardown the bridge”. Use the Baihuei at the center of the top of the head to raise the upper body slightly so that the body has the intension of extending upward. Relaxing the waist so that the hips can drop naturally. Both feet have the intension to extend into the center of the earth. After a long period of training, there should be obvious Chi feeling at the Laogon (center of the palm) and Yongquan (at the center of the bottom of feet). Taijiquan expert, Chen Xin, said that “Waist is the center of the body. Chi moves upward and downward from this center.”; “While the Chi is going upward and downward like two routes, but in reality it is one Chi passing through.”  If you can concentrate your mind at the waist, then you can retrieve the strength of other parts so that the other parts become relaxed without force feeling. After long period of training, you can feel that you are using the waist as the axle with the feeling of “extension including closing and closing including extension”.


BENEFITS OF THE MOVEMENTS:

Make chest comfortable, enhance the lung function, correct the distorted waist and back, extend the arms and organize the Chi to pass through hundreds of Chi Vessels Meridian.

 


Third Movement:
USING PALMS TO SUPPORT THE HEAVEN GATE

MNEMONICS:
Using palms to support the heaven gate with eyes looking upward, toes touching ground and body straight. Both arms and legs are strong like a tree with teeth biting together tightly. The tongue can create saliva when it touch against the gum. The nose can control the breath to calm the mind. Retrieve both fists slowly and use force to clamp inward at the end position.


MOVEMENT EXPLANATION

(1) Raise arms and open eyes:
Raise both arms upward with palms facing each other. Extend both arms with the feeling like yawning. It should not be stiff. Tilt the head backward to look at the extreme far away place in the sky (Figure 6). This is what is called “touching the ground with heels and pointing the nose toward the sky” in the standing meditation. The famous Taoist, Zuanzi, appraised “tilting the head with face upward and long exhale”. The “Book of Internal Gong” said that bending the Tianzhu (acupuncture point 2 cm outside of the center of the back neck) to let the Chi go down. This can help the Chi goes downward in the Len Mai (Chi Vessel Meridian). Both eyes can also be closed slightly to let the Tienmu (Heaven’s eye) acupuncture point (also called Wise eye which is located at the concaved point slightly above Yintan acupuncture point which is at the center of both eyebrows) to extend to both left and right sides then combines at the back of the brain to go down through the Du Mai (Chi Vessel Meridian) into the waist and kidney. If you feel faint while doing this, you can change to smile which can extend the wise eye too.

 

(2) Using Palms to Support the Heaven Gate
Turn the palms upward with ten fingers point at each other and tongue slightly against the upper gum. Tilt the face to look at the extreme place in the sky (Figure 7). You can also slightly close eyes and use the Tienmu (Heaven’s eye or wise eye) to look at the extreme place in the sky. The Chi reaches far with relaxed manner and calm mind and clear thought. Turn the eyes upward to calm the mind so as to let the Chi passing through without blockage. A Chi expert can feel that there seems to have heaven light beaming out to far away from his wise eye. But the beginner should try to extend then release. In another words, train to relax the forehead first (practice raising the arms and open the eyes first). Remember to smile from the heart during the training. The most difficult muscle in the whole body is the forehead muscle. Once you can relax the forehead muscle, then all the rest muscle can be relaxed. But, there feeling of relaxation at the forehead is different from other part’s relaxation feeling. It feels slightly warm with clear mind. You can also feel comfort of the penetration of a slight wind when you reach certain stage.

 

 

 

(3) Turn palms downward to penetrate Chi
Turn palms downward, bend elbows slightly with head straight eyes looking straight at front horizontally and put the tip of the tongue down from the upper gum naturally (Figure 8). At the same time, retrieve the mind from the extreme place at the sky. Relax the waist and releasing Chi from the LaoGon (center of the palm) to penetrate into the Baihuei at the center of the top of the head through the throat and follow the Chong (Thrusting) Mai (Chi Vessel Meridian) to go downward toward Huiyin (at the center of the bottom). If you have hyper tension, then move the Chi downward via the thigh, calf through the Yongquan (center of the bottom of feet) into the center of the earth.

 

 

 

 

 

 

(4) Pressing the Palm to Wash the Marrow
Pressing both palms downward slowly until the front of the belly (Figure 4) with the mind following from the brain, spine, and Weirui (back of the bottom). Then it is divided to go downward through both thigh and calf bones and bone marrow toward Yongquan (center of the bottom of feet). Getting rid of all dirty Chi through the Yongquan. The dirty Chi includes fever and cold as well as anxiety distracting mind and stress and tiredness caused by desire. All of these types of dirty chi come out through the Yongquan like bubbling fountain. You can feel like being washed by warm water from top to bottom with good spirit and clear mind after you train for a long period. This is the stage of cleaning inside with washing marrow and getting rid of the dirty parts and keeping the cleaning parts.


BENEFITS OF THE MOVEMENTS:
Heal the pain in the waist, shoulders, and arms. Extend the body and spine and adjust the body. When raising both hands to breath, the chest is raised which increase the motion of the muscles involved and increase the depth of breathing and reduce the squeezing pressure on the heart and lung from the internal organs. Thus, it helps to let the heart and lung to provide more oxygen to all organs and brain. Besides, raising both arms to breath inward can lower the diaphragm and retrieve the belly naturally to form the reverse breathing. This can have sufficient massage to the internal organs inside the belly. Putting down both arms while breathing out to relax the diaphragm muscle upward which allows the belly pressure to be much lower than regular deep breathing. This can change the blood circulation in the belly, bottom and internal organs. With the above description, this motion extends the body and adjust the internal organs to prevent from getting sick and improve the health.


Fourth Movement:
GRABBING THE STAR AND CHANGING THE MEASURING EQUIPMENT

MNEMONICS:
Raising one hand high with palm facing down. Look at both palms. Breath in with slow breath out. Control the breathing. Use force to retrieve. Left and right move the same way.
Use single hand to support the heaven with palm covering the head. Concentrating the palm toward both eyes. Use nose to breathe in and control the breath. Use force the retrieve and repeat the motion both left and right sides.


MOVEMENT EXPLANATION:


(1) Single hand supporting the heaven
Put the external Laigon (center of the palm) in the right arm against the Mingmen (Life Gate at the center of the kidneys in the back). Raise the left hand up at the left side of the body slowly with palm facing upward and five fingers pointing right hand side. Relax shoulders and straighten the arms. Let the tip of the tongue touch against the upper gum slightly. Tilt the face to look upward at the back of the hand or close the eyes and use the Tienmu (wise eye) to look at the extreme place in the sky (Figure 9). At the same time, extend the head and neck upward starting from the Mingmen (Life gate at the center of the kidneys in the back).
Waist, hip and lower limbs below the Mingmen have the intention to extend upward too. This will to have the feeling of relaxing the body and manner with body and mind very comfortable. The breathing out should be very slow and pay attention to extending quietly and calmly to feel hundreds of joints are open and pores are open with air coming out feeling.

 

 

 

 

(2) Turn palm downward to penetrate the Chi
Turn the left palm facing downward with slightly bended elbow, straight head and put down the tip of the tongue naturally (Figure 10). Look at front horizontally or close the eyes slightly. At the same time, retrieve the mind back to the body. This posture and the previous posture can make you feel that you are inside the Chi and Chi is also inside you with Chi both inside and outside. Relax the waist to release Chi from the left Laogon (center of the palm). This is the same as step (3) in the previous movement.

 

 

 

 

 

 

(3) Pressing the Palm to Wash the Marrow
Press the left palm down slowly till the front of the belly. The mind is the same as the step (4) in the previous movement.
(4), (5), (6) is the same as steps (1), (2), (3) with the image movement (reverse left and right movements).

 

 

 

 

 

 

 

 

BENEFITS OF THE MOVEMENTS:
Adjust the spleen and stomach; heal the stomach swollen pain with the effect of removing dirty parts and keeping clean parts. It can also heal the pain in the neck, shoulders, and waist joints.

 

Fifth Movement:
TURNING TO GRAB THE NINE OX´S TAIL

MNEMONICS:
Control Chi to let the inside of the belly empty and relax. Kneel the front leg and straighten the back leg. Look at the fist with force in both arms.
Bend the front leg and straighten the back leg. Control Chi to let the inside of the belly empty and relax. Use force with both arms. Use both eye to look at the fists.


MOVEMENT EXPLANATION:

(1) Archery stand and look at fists
Step the left leg forward one step to become the left leg bend right leg straight stand. At the same time left hand makes a fist and raise upward. Turn the fist to face inward when the fist is slightly passing the head. Bend the elbow to let the front arm and upper arm to form an angle slightly larger the 90 degree. Do not extend the elbow to pass the knee and do not bend the knee to pass the foot. Look at the left fist with both eyes. Right hand make a fist to extend backward with straight elbow and facing the fist toward the back. Twist both fists like a twisted slope. This is called the spiral strength. Relax both shoulders at the same height. Back straight. Relax waist and retrieve the hips and concave the chest slightly. Accumulate Chi inside the belly. Control breath through the nose. Put the tip of the tongue against the upper gum slightly (Figure 12).

 

 

 

(2) Cleaning inside and wash the marrow
Relax both fists to become half holding fists and put down the tip of the tongue from the upper gum. Relax shoulders and waist. Release Chi from the left Laogon (center of the palm). Close the eyes to let Chi enter from the Tienmu (Heaven’s eye) and passing through the brain marrow, spine, both leg bone marrows toward the Yongquan (center of the bottom of feet) of both feet (Figure 13) and (4).

 

 

 

 

 

3) and 4) Turn the body 180 degree and repeat steps (1) and (2) with mirror image (reverse both left and right movements).

(5) Penetrating bones to wash the marrow
Retrieve the left leg to be besides the right leg. Retrieve both arms at the same time and drop both arms at both besides of the body. Then, raise both hands higher than the head from both sides of the body. Facing both palms downward to penetrate the Chi to perform steps (3) and (4) as in the third motion.

 

 

BENEFITS OF THE MOVEMENTS:
Prevent pain in the shoulders, back, waist, and legs.

 

Sixth Movement:
PUT OUT TALON AND SHOW THE WING

MNEMONICS:
Separate palms upward. Grab the ground with toes. Use force in both arms. Open feet and stand straight. Control smooth breath. Look at the heaven gate. Bite teeth and put the tongue against the gum. Use force in ten fingers. Retrieve both fists like clamping a thing.
Push body forward with angry eyes. Hold hands to move forward. Use force to retrieve back. Perform the action seven times to complete this movement.


MOVEMENT EXPLANATION
:

(1) Make fists to protect the waist
Bend the upper body forward with both arms and fists raise slowly in the front of the body and put them near the waist with fists facing upward (Figures 14, 15, and 16). Coordinate with the breathing inward at the same time with body straight and chest expanded and tip of the tongue touching against the upper gum slightly. For youngsters, strong young man or to increase the strength, one should hold the fist tight while raising upward.

 

 

 

 

(2) Push both palms forward
Change both fists to palms and push forward slowly. Face both palms forward at the end of the pushing with fingers pointing upward and the height is the same as the shoulders. Both eyes look at the finger tips horizontally and extend to far away place (Figures 17 and 18). You can close eyes when training the quiet movements to use the Tienmu (heaven’s eye) to look at the edge of the sky. Coordinate the movement with slow and long breathe out. Put down the tongue naturally.

 

 

 

 

 

 

(3) Breathe inward to retrieve
Relax the wrists, empty the palms, bend ten fingers slightly, bend the elbows, and retrieve both hands back toward the chest slowly with the spirit like the sea tide is on the ebb. Close both eyes slightly with tip of the tongue touching the upper gum and coordinate to breathe in slowly. To increase the strength, one can hold the fists tightly while breathing inward and retrieving. Put both fists near the waist with fists facing upward.
Repeat steps (2) and (3) for seven times and push both palms downward to return to the preparing standing meditation after the seventh time.

 

 

 

 

 

BENEFITS OF THE MOVEMENTS:
Nourish the kidney. Penetrate Chi into four limbs. Make the joints of shoulders, elbows, wrists, and fingers nimble. It is effective toward the senile pulmonary emphysema, the heart disease and lung disorders.

 

Seventh Movement:
PULL OUT THE HORSE SABER POSTURE

MNEMONICS:
Use force with single arm. Clamp and hold the neck. Retrieve back from the head. Control breath through the nose. Straighten both knees. Both left and right sides have the same movements.
Turn the head sideway and bend the arm. Hold the head and the neck. Retrieve back from the head. Don’t worry about using too much force. Take turns of both left and right sides with body straight and Chi calm.


MOVEMENT EXPLANATION
:

 

(1) Twist the body and look back
Put the right hand in the back near the waist with palm facing outward (you can move it gradually upward toward the center between the back and the shoulder places after you reach certain level). Raise left hand higher than the head with bent elbow touches the back of the head to hold the head and use the fingers to press and pull the right ear (the part of the ear to be pulled and pressured can be changed depending on the needs to improve the health). Open the left armpit. At the same time, twist the head, neck, waist, and spine to the back of the right hand side and look at the right heel with tip of the tongue touching against the upper gum slightly. Pause for a moment (Figures 19, 20, and 21).

 

 

 

 

 (2) Tilt the head and look upward
Twist the body back to facing front and tilt the head to look upward toward very far away place with tip of the tongue touching against the upper gum slightly. Body straight and Chi calm (Figure 22).
Put both hands down to return to the beginning preparation stand, then continue to perform steps (3) and (4) which is the same as the steps (1) and (2) with mirror image movements (reverse left and right motions).

 

 

 

 

 

 

BENEFITS OF THE MOVEMENTS:
Train the muscles in the waist, belly, chest, and back areas. Increase the moving range of the joints of the spine and rib bones to enhance the softness and flexibility of the Chest area. Thus, it is effective to prevent or cure the senile pulmonary emphysema.

 

Eighth Movement:
THREE FALLS TO THE GROUND

MNEMONICS:
Use eyes (wise eye) to look at the teeth. Tip of the tongue touches against the upper gum. Open eyes and mouth widely. Kneel down both legs. Both hands grab the ground then turn the palms facing upward the raise up with the feeling of raising thousand pounds of weight and straighten both legs.
Use upper gum to rest against the tongue firmly. Open the eyes with the mind concentrating on the teeth. Open legs to kneel down like squatting. Pressing hands down strongly like grabbing, then, turn both palms facing upward. Feeling thousands of pounds weight on the palms. Open eyes widely with mouth closed. Stand up without tilting.


MOVEMENT EXPLANATION
:

(1) Press downward to wash the marrow
Slowly raise both hands from both sides of the body to be higher then the head with palms facing each other. At the same time, tilt the head back to face upward to look at the very far away place in the sky. Tip of the tongue touch against the upper gum slightly. Head straight. Press both palms downward with palm facing downward until the belly to wash the marrow (Figures 23, 24, 25).

 

 

 

 

 

 

(2) Horse back stand squatting down to press
Bend the knees to squat down (slight squatting down or full squatting down). At the same time, rest both palms near the hip joints with finger tips pointing toward left and right hand sides respectively (slightly forward). Open the Fuko (tiger’s mouth which is between the thumb and the pointing figure) wide. Look at far away place in the front. Upper body is empty and lower body is strong. Empty the chest and make the belly full. Relax the waist and retrieve the hips. Accumulate Chi in the belly. Make sure the head is straight and the shoulders are horizontal with calm mind and quiet Chi. You can close the eyes when you train quietly. The Copper Bell Chi Gong was originated from this movement. Thus, you can use this movement as a standing meditation (Figure 26).

 

 

(3) Use palms to raise thousand pounds of weight
Straighten both legs and turn both palms upward to raise thousand pounds of weight. At the same time, breathe inward with tongue touching the upper gum and look at straight in the front (Figure 27).
Turn the palms facing downward to press downward and squatting down (return to the horse back stand squatting and pressing movement), and coordinate with breathing out. Repeat the squatting and standing movements three times. Young and strong persons should squat down completely. Standing up should be slow with holding fists. This is the so called “pulling onion out from the arid land” (Figure 28).

(4) Pressing downward to wash the marrow
After the last squatting down, then stand up. Slowly raise both hands from both sides of the body to be higher then the head with palms facing each other. At the same time, tilt the head back to face upward to look at the very far away place in the sky. Tip of the tongue touch against the upper gum slightly. Head straight. Press both palms downward with palm facing downward until the belly to wash the marrow (Figures 23, 24, 25).

 

 

BENEFITS OF THE MOVEMENTS:
Exercise the joints of shoulders and knees. It can enhance the leg strength, especially for seniors and weak persons to improve their squatting capability with practicing this movement seriously. When squatting down completely, it can have good effect to improve the blood circulation in the thigh and belly. It can eliminate the bruise in the ossicle pelvic cavity. It can train the loading capability of the heart too.  Squatting down and standing up is good for improving the blood circulation function in the brain. It can also eliminate the fainting symptom for those weak persons after squatting down and standing up due to temporary brain anemia. Keeping the waist straight while squatting down as a good habit can prevent the waist injury while moving heavy things.

 

Ninth Movement:
GREEN DRAGON REACHES OUT WITH TALONS

MNEMONICS:
Use force in the shoulder and back. Reach out with palms. Retrieve after that. Look straight.
Green dragon reaches out with talons. Left hand reaches out from the right hand side. The palm should be horizontal to the ground with strong Chi. The force should be surrounding the shoulders and the back. Retrieve both palms passing the knees with both eyes looking straight. Control the breathing to improve the health.


MOVEMENT EXPLANATION
:

(1) Holding fists to protect the waist
Tilt the upper body slightly forward. Make fists for both hands and raise them up slowly in front of the body and put them near the waist with fists facing upward. Coordinate with breathing inward with tip of the tongue rest against the upper gum slightly (Figures 29, 30, and 31).

 

(2) Bend the body to reach out the palms
Rest the face of the right fist against the Zhangmen acupuncture point (Near the 11th rib (lowest rib) edge). Change left fist to palm and raise it up to be higher than the head and move the waist and body slowly to the left side so as to let the left waist to compress completely and right waist extend extremely (Figure 32 and 33). Then, twist the waist and turn the upper body to the right hand side. At the same time reach the left palm toward the right with palm facing downward, tip of the tongue touch against the upper gum and breathe naturally. Look at the left palm (Figure 34).

 

 

 

 

 

(3) Retrieve and pass the knee
Bend the knee and squat down. Turn left palm to face upward and start from the right hand side to move the hand to follow an arch until the outside of the left leg. Open right fist to a palm and put it down. Turn the body to face front. Make fists on both hands (Figures 35-37) and stand straight. At the same time, raise the left fist near the left Zhangmen acupuncture point (Near the 11th rib (lowest rib) edge).

 

 

 

 

 

 

 

 

(4) and (5) are the same as steps (2) and (3) except reversing the left and right motions.

(6) Penetrating the bone to wash the marrow
Same as the step (5) in the Fifth movement.

 

 

BENEFITS OF THE MOVEMENTS:
This movement is effective to cure the soft tissue strain of the waist and leg; incapability of turning the waist; side curved vertebra; pain, numb, and/or incapability of  bending or extension in the legs, shoulders, and  arms.

 

Tenth Movement:
HUNGRY TIGER LAUNCHES TO SEIZE THE PREY

MNEMONICS:
Use force in arms and fingers. Open both legs and squat down. Front leg kneel down and back leg straight. Ten fingers support the ground. Waist flat and raise the head. Move the chest forward. Control the breath through the nose. Same movement for both left and right sides.
Separate both legs to squat down with body feels like tilted. Switch left and right legs to bend or straighten. Raise the head with chest moving forward. Let the back and waist flat. Control the breath through the nose evenly. Support the body with ten fingers on the ground. Conquer the dragon and tiger like the immortal. Improve the health if you can learn the real shape.


MOVEMENT EXPLANATION
:

(1) Tiger kneels down to get ready posture:
Upper body leans forward slightly. Change both hands to become fists and raise them through the waist slowly to the front of the body with fists facing upward. Body straight and chest extended (Figure 38). Without stopping, both fists go through the front of the chest upward till the mouth height and turn the fist facing inward. At the same time, bend the knees and hip joints to have slight squatting posture. Coordinate with deep breathing in.

 

 

 

 

 

(2) Archery step to launch forward
Left leg forwards one step to form a left archery step (left leg bend and right leg straight). At the same time, turn both arms inward and change fists to palms to reach and launch forward and downward. The palms are at the same height as the chest. Both eyes look at both hands. Breathe out with the sound of “Ha” when reaching and launching (Figures 39 and 40). Without stopping, lean the body forward with straight and flat waist and complete the exhale and touching the ground with both hands besides the left leg (both hands can also be without touching the ground). Raise the head upward slightly and look at very far away place horizontally (Figure 41).
Without moving both legs, change both hands to fists and raise them up besides the left leg (Figures 42 and 43). Rest of the steps is the same as steps (1) and (2). Repeat these reaching and launching steps three times, then retrieve the left leg back.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Steps (3) and (4) are the same as steps (1) and (2) except reversing the left and right sides movements.

Coordinate the movements. This movement requires “Raising the hands like drilling and turning the hands when dropping. Both hands and leg should reach at the same time with straight back and extended shoulders”. Practicing this movement requires to have spirit like tiger: “The spirit reveals from the eyehttp://www.luohan.com/wp-admin/post.php?post=104&action=edits and the power created from the fingers. The motion is like thunder without any blockage. When the motion is still, it is like the Tai Mountain and cannot be shaken”. The movement has to be nimble and steady without being floating and unstable. It should be like the king of all animals who moves unhurriedly.

5) Penetrating the bones to wash the marrow
This is the same step as step (5) in the Fifth movement.

 

 

BENEFITS OF THE MOVEMENTS:
Strengthen the waist, kidney, and bones. Increase the marrow.

 

Eleventh Movement:
SHOOTING ARROW AND HITTING THE DRUM

MNEMONICS:
Use the elbow force to clamp and hold the back of the head. Use force to reach the head forward. Bite the teeth and touch the tongue against the upper gum. Bend the body and lower the head till the leg height. Close both ears. Control breaths through the nose evenly.
Hold the head with both hands and bend the waist to lower the head till the knee height. Close the mouth and bite the teeth. Close the ears to block the sound. Control to have even breaths. Touch the tip of the tongue against the gum. Use force in the elbows.


MOVEMENT EXPLANATION
:

(1) Use hands to hold the head in the back
Extend both arms and raise them from both sides of the body to be higher than the head. Tilt the head to look at the sky with straight head and neck. Bend the elbows to hold the back head with both hands. Close the ear with the palm. Open both elbows at the same height as the shoulders (Figures 44 and 45).

 

 

 

 


 

(2) Bend the body to hit the drum
Bend the upper body forward and lower the head till the front of both knees. Don’t bend the knees. Breathe slightly. Use the palms to close the ears. Use the middle three fingers of both hands to take turns to hit the back of the head (near the Fongts acupuncture point which is located in the back of the head between the ears) 36 times each side (Figure 46).

 

 

 

 

(3) Smile at both sides
Straighten the body up slowly. Twist the waist to the right hand side first then the left  hand side for 7 times without moving the legs. Relax and straighten the waist. Straighten the knees without being stiff. Rest the tongue down naturally with smile (Figures 47 and 48).

 

 

 

 

 

 

 

(4) Raise the heels and push the hands upward
When the body turns back to the center, push both hands upward from behind the head with the heels up at the same time to extend the body fully and breathe inward (Figure 49).

 

 

 

 

 

 

 

 

(5) Turn palms downward to penetrate Chi
This step is the same as step (3) in the Third movement (Figure 50)

(6) Pressing the Palm to Wash the Marrow
This step is the same as step (4) in the Third movement

 

 

 

BENEFITS OF THE MOVEMENTS:
Eliminate the tightness in the spine and make it soft, flexible and strong. Improve the blood circulation in the brain. It can clear the mind, improve the vision and hearing and beautify the face.

 

Twelfth Movement:
DROP THE TAIL POSTURE

MNEMONICS:
Straighten both knees and arms. Bow down with both hands near the ground. Raise the head to look. Control the breath through the nose evenly. Retrieve back slowly. Use the heels to hit the ground 21 times. Extend the left and right arms for 7 times. Bend the knees for sitting meditation. Concentrate on mouth and mind. Close eyes to control the breath. Stand up after calm down.
Straighten the knees and arms. Push hands from the ground. Open eyes widely and raise the head with full concentration. Stand up and hit the heels 21 times. Extend left and right arms for 7 times. Perform sitting meditation with eyes closed and concentrate the mind with controlled breath through the nose. Stand up after calm down.


MOVEMENT EXPLANATION:

(1) Raise the heels and close both palms
Raise both hands from each side to be higher than the head and close both palms. Raise the head, extend the waist and arms, and raise the heels as high as possible (Figure 51).

 

 

 

 

 

 

 

 

 

 

(2) Bend downward and upward and drop the tail
Drop the heels to the ground to stand solidly on the ground. At the same time drop both palms in front of the chest (Figure 52). Overlap ten figures and turn to face outward. Extend both arms forward and straighten them (Figure 53). Bend the body forward with the waist with both hands press on the ground without bending the knees. Do not force it if you cannot do that. After you touch the ground then raise your head with tongue touching the upper gum (Figure 54). Keep all figures overlapped and straighten the waist to make both arms raise horizontally in the front. Without stopping, continue to raise both hands to be higher than the head with palms facing up and tilt the head to look at the sky (Figure 55). Repeat the bending down and up for 3-5 times. After a long period of practicing, you can touch the ground with the palms and soften the waist and body like a child.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

(3) Left and right bending down and up
While bending down, turn the waist to the left hand side without moving both feet except changing the weight to the right feet and bend the right knee slightly. At the same time, keeping both hands overlapping and move to make an arc on the ground toward the outside of the left feet (Figure 56).

Keep both arms straight and raise them to be higher than the head with palms facing upward to tilt the head and look upward (Figure 57).

Twist the waist 180 degree to the right hand side (Figure 58) and bend the body down on the right hand side with hands touching the ground at the outside of the right feet (Figure 59). Do not force it if you cannot touch the ground. Repeat the left and right hand side bending ups and downs for 3-5 times. You can touch the ground after reaching a certain stage.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

(4) Open feet and hit the heels
After the last time of bending near the outside of the right feet, extend the waist and body upward with both arms raised higher than the head (Figure 60). Twist the waist and turn the body to face front (Figure 61) with both palms close together and slowly lower down to the front of the chest (Figure 62). Open both palms slowly with ten fingers pointing at each other. Press down until the hip height. Open both hands and drop them besides both hip joints naturally and return to the preparation stand (Figure 1). Raise the drop both heels for 3-21 times.

(5) White duck shaking the water
Open left feet to left side for half step to have shoulder width between two feet. Raise both arms slightly on both sides and relax shoulders, wrists, and elbows. Shake the whole body like a white duck shaking the water out of its body.

 

 

BENEFITS OF THE MOVEMENTS:
Strengthen the waist and bones. Exercise all spine joints. It not just extend the tendon and bones, it also twist them. With long term persistent training, it can slow down the aging process.