Team of Authors Health Qigong I Jin Jing

Foreword

I Jin Jing (exercises that strengthen muscles and tendons) is a set of health-improving exercises that originated in ancient China.
It consists of 12 exercises, the names of which have survived unchanged to this day. Being an integral part of Health Qigong, this complex is based on the theories of traditional Chinese medicine and other scientific fields.
The movements of this complex are simple, wide, performed smoothly. Their goal is to stretch the spine. Stretching and twisting the spine, we strengthen the limbs and internal organs. It has been proven that these exercises improve health, prevent various diseases, increase life expectancy and increase intelligence. In particular, the implementation of this complex has a strong positive effect on the respiratory system, strengthens muscles, increases flexibility and coordination, prevents and cures various diseases of the joints, digestive, nervous and cardiovascular systems.
During the execution of the complex, you must be absolutely calm. Exercises are performed smoothly and gently, some movements require the use of internal strength. The complex combines both physical and mental work, material and non-material. These effective health exercises are quite simple, easy to learn, and suitable for all age groups.

Chapter 1. Origin and development

It is believed that the movements of the I Jin Jing originated as primitive shamanistic rituals. The earliest mention of these exercises can be found in the Bibliographical Treatise - the history of the Han Dynasty. This treatise is almost 2000 years old. In the 1970s, the tomb of a high-ranking official from the Han Dynasty (206 BC - 220 AD) was found in Changsha. It contained a piece of brocade with a pattern called Qi Transfer Illustration. It depicts more than 40 exercises that can be considered the prototype of the basic movements of the I Jin Jing.
There is also an opinion that the I Jin Jing exercises were developed by a Buddhist monk from India, Bodhidharma, who in 526 AD. e. founded the Shaolin Martial Arts Temple in the Songshan Mountains (central Henan Province). By According to legend, he was the founder of Zen Buddhism, and also the first in China to practice Dyana - deep meditation. The Shaolin Temple monks played a significant role in the development of the I Jin Jing. When practicing Dyana, it is necessary to sit still and soundlessly for quite a long time. To warm up after meditation, the monks began to perform Wushu complexes.
During the Song Dynasty, several works on the I Jin Jing appeared. Among them was the book The Best Doctrines of Taoism, compiled by Jang Juen Fang on the orders of the then reigning emperor.
In its modern form, the 12 exercises of the complex first appeared in the book Illustrations of Internal Exercises, compiled by Phan Wei in 1858 (during the reign of the Qing Dynasty).
The traditional I Jin Jing is based on the Chinese medicine concept of the Five Elements - metal, wood, water, fire and earth. Byэтому за время существования комплекса возникло много различных школ и направлений, отражающих этот аспект в своих работах.
In this book, we present you with 12 traditional I Jin Jing exercises, supplemented in accordance with the latest scientific developments in the field of physiology and kinetics. The movements of the complex are aimed at stretching the tendons and increasing the flexibility of the bones. They combine softness and hardness. Mental calmness and natural breathing are the most important components of the complex, as they promote the unhindered flow of energy through the channels of your body.

Chapter 2

Smooth, wide movements that stretch bones and tendons
No matter what part of your body is working in the I Jin Jing, you will be stretching, bending and twisting in all directions. When the bones are stretched, the muscles and ligaments are also stretched. This improves blood circulation in soft tissues and accelerates their renewal, increases the flexibility and plasticity of muscles, tendons and ligaments, and improves the mobility of bones, joints and muscles.
Soft and smooth movements that improve coordination
The authors of this book have reworked the traditional I Jin Jing exercises by adding links between different movements. Byсле этого выполнение комплекса стало более простым и грациозным. The movements of this complex are multidirectional, the limbs naturally bend in all directions, using the joints in as an axis. In movements that require tension, internal strength is applied gradually, slowly, tension is combined with relaxation. This complex does not contain complex, repetitive movements. On the contrary, all movements are smooth, wide, calm and graceful.
Stretching and twisting of the spine
Byзвоночник состоит из позвонков, связок и спинного мозга. This complex focuses on turning, twisting and flexing the spine, while the waist acts as the main axis. Such movements stimulate the spinal cord and the nerve endings around it, train the limbs and internal organs. The result of the implementation of this complex is a long life, good health and a clear mind.

Chapter 3

Unity of body, mind and spirit
When practicing the I Ching Ching, you must be absolutely calm both externally and internally. You should not strain, intentionally concentrate on the trained parts of the body. On the contrary, your mind will follow the movements of the body, coordinating the movements and circulation of Chi energy.
However, some movements still require concentration. For example, when performing the third exercise - "Weito presents the club - the third form" (Weito, or Skanda, - the abbot of the monastery in Buddhism), you should concentrate on the palms. Выполняя четвертое упражнение – «Byменять звезды в созвездии», вы должны сконцентрироваться на точке Минмэнь (находится на пояснице), глаза при этом смотрят на верхнюю ладонь. When performing the exercise "Young Dragon extends its claws", you should concentrate on the palms. In the rest of the exercises, imagination is required, but not consciousness: “Squat at three levels”, “Release claws, spread wings”, “Drag nine cows by the tail”, “Beat bows”. While doing these exercises, you do not need to concentrate - on the contrary, the mind should be calm and relaxed.
natural breathing
To coordinate the movements of the body and relax, both physical and mental, your breathing should be calm, even, relaxed and natural. Noisy and convulsive breathing, twisted nostrils irritate the mind, disturb the balance and deprive the movement of coordination. Breathing must be free in the exercise “WeiTo presents a club - the third form” when raising hands, in the exercise “Drag nine cows by the tail” when straightening the arms and chest, in the exercise "Nine spirits rotate swords" while relaxing the shoulders and straightening the arms and chest. The reason is that in these movements the chest expands and airflow is needed to help it.
Mandatory exhalation should be performed in the exercise “Drag nine cows by the tail” when returning the hands back, as well as in the exercise “Release claws, spread wings” when pushing out the palms. This is necessary, since in these movements the chest contracts and free exhalation helps it in this.
The combination of tangible and intangible, hardness and softness
During the exercise, the softness of movements flows into rigidity. When tensed or relaxed, these movements express the dialectical relationship of opposites, just like the two opposite principles of everything Yin and Yang - according to the theory of Chinese traditional medicine. The various movements of the I Jin Jing complex alternate tension and relaxation. Thus, while doing them, you will not feel tired or weak.
In these movements, a balance must be maintained between soft and hard execution. That is, when performing them, you must keep to the middle, excessive zeal can lead to “wooden” and intense movements, negatively affecting the work of the mind and the breathing process. On the other hand, doing the exercises too softly will lead to weakness and reduce the positive effects of this complex.
Flexible Approach to Exercise and Saying the “High” Sound
Depending on the age and physical condition, you can independently choose the range and amplitude of the exercises. For example, doing the exercise "Squat at three levels", you can independently determine the depth of the squat.
Squatting and lowering your palms in this exercise, pronounce the sound "HI". This helps to move air and vital energy to the Dan Tien point (located 5 cm below the navel). Also, the pronunciation of this sound helps to relieve tension from the legs, strengthens the kidneys and the Dan Tian point. The sound should be throaty. While saying it, concentrate on the Yinjiao point (located on the upper gum). Do not confuse with the Chengjiang point (located on the lower gum).

Глава 4. Byшаговое описание движений

Раздел 1. Byложение hands и ног

Basic provisions hands

Fist
Bend your fingers, press your thumb to the base of the ring finger (Fig. 1).

lotus leaf
Straighten and spread your fingers (Fig. 2).

willow leaf
Straighten and fold your fingers together (Fig. 3).

dragon paw
Straighten your fingers, spread them apart and fold them, as in the figure (Fig. 4).

tiger paw
Spread your fingers, bend their first and second joints, place your thumb and forefinger away from each other (Fig. 5).

Base Racks

Rack bow
One foot in front of the other. The front leg is bent at the knee, imitating a bow. The knee is directly above the tips of the toes, which are slightly turned inward. The back leg is straightened, the foot is on the floor, the toes are slightly turned inward (Fig. 6).

T-rack.
The knees are bent, the feet are at a distance of 10-20 cm from each other, the heel of one leg is raised, the tips of the fingers lightly touch the floor near the arch of the other foot; the body is in a semi-squat position; body weight is concentrated on the heel of the foot, which rests completely on the ground (Fig. 7).

horse stance
Feet two to