Chapter Thirty: Yi Jin Jing and Tai Chi Chuan: The Mechanism and Essentials of Health Preservation Exercises
III. Yi Jin Jing
Yi means change; Jin refers to tendons and muscles; Jing refers to the norms and rules.
Yi Jin Jing, traditionally attributed to Bodhidharma, a Shaolin monk from the Northern and Southern Dynasties and the founder of the Chan (Zen) school of Chinese Buddhism, is a traditional exercise method that has been passed down through generations in my country. It is a method that can change muscles and bones and make them stronger and more robust.
(I) Health Preservation Mechanism
Yi Jin Jing is an ancient form of guided exercise, a type of dynamic exercise. Originally, it was developed by imitating the postures of laborers in various agricultural activities such as pounding grain, transporting goods, storing grain, and harvesting grain. It is a set of exercises that mainly focuses on movement. Through stretching and kicking movements, it can improve blood circulation, smooth muscles and bones, and relieve fatigue. Long-term practice can improve the function of internal organs, improve blood circulation throughout the body, and enhance muscle strength, making one strong both internally and externally. It is a health-preserving exercise for health maintenance and longevity.
The most commonly used Yi Jin Jing routine is the Twelve-Form Yi Jin Jing, but due to the different requirements of its movements, its mechanism of action also varies.
1. The First Form of Wei Tuo Offering the Pestle
It has the effects of calming the mind and spirit, promoting smooth breathing, and regulating the lung meridian.
2. The Second Form of Wei Tuo Offering the Pestle
It has the effects of clearing the meridians, harmonizing qi and blood, and regulating the three jiaos.
3. The Third Form of Wei Tuo Offering the Pestle
It has the effects of regulating the five internal organs, harmonizing qi and blood, and strengthening the limbs.
4. Star-Picking and Dipper-Changing Style
It has the effects of nourishing the heart and calming the mind, regulating the heart meridian, and clearing the meridians.
5. Pulling the Nine Oxen's Tail Backwards
It has the effect of regulating the spleen and stomach.
6. Claw-out and Wing-spreading style
It has the effect of regulating the large intestine meridian and the lung meridian.
7. Nine Demons Drawing Horse Sword Style
It has the effect of regulating the bladder meridian and kidney meridian.
8. Three-panel floor-standing unit
It has the effect of regulating the pericardium meridian and the heart meridian.
9. Azure Dragon Probing Claw Style
It has the effect of regulating the gallbladder and liver meridians.
10. Crouching Tiger Pouncing on its Prey
It has the effects of regulating the liver meridian and relieving liver depression.
11. Bowing and Drumming Style
It has the effect of regulating the kidney meridian and nourishing the kidneys.
12. Tail-dropping and head-shaking style
It has the effect of regulating the small intestine meridian and the heart meridian.
(II) Key Points of Practice
1. Focus your mind on the dantian (lower abdomen).
Relax your mind, focus your thoughts, and concentrate your attention on your navel.
2. Abdominal breathing
You should use abdominal breathing, and your breathing should be natural and steady.
3. Combining movement and stillness
Relax your body naturally, move freely, and let your mind follow your breath; do not be tense or stiff.
When exerting force, the muscles should gradually contract to reach a state of tension, and then slowly relax.
(III) Specific Exercises
The first form of Wei Tuo offering his pestle; the second form of Wei Tuo offering his pestle (also known as "Heroic Subduing Demon Form"); the third form of Wei Tuo offering his pestle (also known as "Holding the Heavenly Gate Form"); the form of plucking stars and changing constellations; the form of pulling nine oxen by the tail; the form of extending claws and spreading wings; the form of nine ghosts pulling out horse knives; the form of three plates landing; the form of green dragon probing for claws; the form of crouching tiger pouncing on its prey; the form of bowing and beating drums; the form of dropping tails and shaking head.
IV. Tai Chi
Taiji, derived from the saying in the "Appended Remarks" of the Book of Changes, refers to the original "primordial energy" of all things. Its movement generates Yang, and its stillness generates Yin. The two energies of Yin and Yang are mutually rooted, waxing and waning, transforming into each other. Their constant movement results in countless changes. Therefore, the Taiji diagram presents a unified whole, with Yin and Yang embracing each other.
Tai Chi Chuan is based on this.
In terms of form training, the basic principle is roundness. All moves are composed of various circular movements. Therefore, when you observe the form, it is continuous and undulating, with movement and stillness following each other, round and natural, and infinitely varied. In terms of breath and mind regulation, the intention guides the qi, which circulates throughout the body like an endless ring, repeating itself endlessly. The intention guides the qi, and the qi moves the form. The internal and external are united, and the form and spirit are combined into one.
Tai Chi Chuan is one of the major styles of traditional Chinese martial arts and also one of the traditional Chinese fitness exercises. It is a traditional martial art and fitness exercise that uses the philosophy of "Tai Chi" to guide the boxing routines and forms, stimulates the body's own Yin and Yang Qi and blood to achieve a state of "Yin and Yang in balance", and is used for self-defense, strengthening the body, fitness and health preservation.
The origins and founders of Tai Chi Chuan are still debated.
Some believe that Tai Chi Chuan existed as early as the Northern and Southern Dynasties, and its founders were Xu Xuanping of the Tang Dynasty, Zhang Sanfeng of the Song Dynasty, and Zhang Sanfeng of the Ming Dynasty. Others believe that it originated from Chen Wangting and Wang Zongyue of the Qing Dynasty. The truth remains uncertain and requires further investigation.
Those who could clearly discuss lineage and branches of schools of thought were mostly from the late Ming and early Qing dynasties.
After that, the Chen-style Tai Chi was said to have originated from Chen Bu (whose successor was Chen Zhenglei). Later, Chen Changxing's disciple Yang Luchan adapted it to form the Yang-style Tai Chi Chuan (whose successor was Yang Zhenduo).
Later, Wu-style Tai Chi, Wu-style Tai Chi, and Sun-style Tai Chi were derived from Yang-style Tai Chi.
Currently, the 24-style simplified Tai Chi Chuan popularized by the General Administration of Sport of China is adapted from Yang-style Tai Chi Chuan.
(I) Health Preservation Mechanism
Tai Chi Chuan is an exercise that closely integrates mental focus, breathing exercises, and physical movements. It "guides the Qi with intention and moves the body with Qi," using mental focus to direct the body's activities and breathing exercises to coordinate movements. It integrates martial arts and guiding exercises, and is an internal martial art that combines internal and external strength, as well as a health-preserving and fitness exercise. It belongs to the dynamic exercise category of traditional fitness techniques.
Because Tai Chi Chuan integrates intention, breath, and form into one, it nourishes and exercises a person's spirit, blood, internal organs, muscles, and bones, achieving a balanced state of "yin and yang in harmony." It has the effect of treating illnesses and maintaining health, thus belonging to the category of health preservation and longevity exercises.
(II) Key Points of Practice
1. Maintain mental stability and guide Qi with intention.
When practicing Tai Chi, one must always maintain mental stability, eliminate distracting thoughts, calm the mind, concentrate fully, and use consciousness to guide the movements.
Only when the mind is calm can one guide the Qi with intention, allowing the Qi and blood to circulate freely.
2. Breathe evenly and focus your breath on your lower abdomen (Dantian).
Tai Chi Chuan requires the unity and coordination of intention, breath, and form. Deep and even breathing is very important, as deep and long breathing results in gentle movements.
Generally speaking, inhalation is the closing action, and exhalation is the opening action.
If you breathe evenly and focus your energy in your lower abdomen, you will avoid the problem of excessive blood flow.
3. Slouch with your chest out and back straight, relax your body.
Slouching means the chest is slightly tucked in and not straightened, while straightening the back means the spine should be extended.
By hunching your chest, you can straighten your back, which allows your Qi to sink to the Dantian (lower abdomen).
The body should be relaxed and not tense. Therefore, the upper body should sink the shoulders and drop the elbows, and the lower body should relax the hips and waist. Relaxing and drooping the shoulders means sinking the shoulders, and relaxing and dropping the elbows means dropping the elbows. The waist and hips should be relaxed and not stiff or rigid.
When the body is relaxed, the meridians can be unblocked, and the qi and blood can circulate freely.
4. Stand upright with your waist as the axis.
In Tai Chi, the waist is the central axis of all movements. It should always be kept upright and centered. All changes in the balance of the movements require the waist to rotate. Therefore, the waist should be relaxed and upright. When the waist is relaxed, the legs are powerful, and when it is upright, the center of gravity is stable.
5. Full-body coordination, seamless integration.
Tai Chi Chuan requires that the root be in the feet, the power originate from the legs, the waist be in control, and the form be expressed in the fingers. Only when the hands, feet, legs, and waist are coordinated and integrated can the upper and lower body move in unison, resulting in a smooth and natural flow.
It requires external movement in form and internal movement in spirit, with spirit as the commander and body as the driver. When the inner and outer are in harmony, one can achieve the effect of intention, form, and spirit in harmony.
6. Continuous and smooth, gentle and natural.
Tai Chi movements should be gentle, natural, and continuous. It is better to use intention than force, and one should not use stiff or awkward strength.
Continuous movements allow for smooth flow of Qi; gentle and natural movements harmonize intention and Qi, allowing Qi to circulate throughout the body.
(III) Specific Exercises
The following are the specific exercises for the 24-form simplified Tai Chi Chuan:
Starting posture: Wild Horse Parts Mane, White Crane Spreads Wings, Knee Hug and Twist Step, Hands Playing the Pipa, Arms Rolling Back, Left and Right Grasp Sparrow's Tail, Single Whip Cloud Hands, Single Whip High Horse Stance, Right Kick, Double Peaks Piercing Ears, Turning, Left Kick, Left Lower Stance, Independent Stance, Right Lower Stance, Independent Stance, Left and Right Shuttle, Needle at the Bottom of the Sea, Through Arms, Turning, Blocking and Punching, As If Sealing and Closing, Cross Hands Closing Posture
The following are articles 31-40.