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Himm Kong Power Exercises

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12-Posture Yi Jin Ching Da Mo’s Muscle & Tendon Changing Scripture

Develop Your Energy

Shaolin Qigong Performance Enhancement Secret 12 Postures & Exercises of the Yijin Ching Method

Sinew Changing Scripture or Tendon Changing Classic

The “Sinew Changing Scripture” is a miraculous exercise system that

dramatically increases physical strength (LI), opens energy channels, builds

internal power and accumulates the chi; this is one of the secret Shaolin

exercise systems credited to the Buddha (Bodhidharma). Following the

guidelines of the original training, we suggest that you practice this method

in a quiet place facing a wall (or with eyes closed) so that you can focus

your concentration internally with a calm peaceful disposition. It is

important that you don’t overstrain your physical body tension as this system

of exercise causes a significant inflow of Chi into the arms and overt muscle

strain & tension hinders the flow of chi-energy. Therefore, if you are overly

tense, your arms will not fill up properly with the chi, which defeats the

purpose of your training.

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Also in accord with the original teachings, it is important to abstain

from alcohol and sex for the entire initial Gong period of 100 consecutive

days. After this period, these restrictions are lifted and you can return to

these indulgences without hindering your practice. Understand that you can

indulge but you must know that this will prolong the result and therefore

require a longer Gong period. A good rule of thumb is to add 4 days for

every violation to achieve the end result of this exercise. This type of

training is intended to fill your entire body with Chi while making your

muscular system quite strong, super-charging the tendons and ligaments

with tremendous internal force. If you exercise this method 3 to 4 times

daily each and every day for 100 consecutive days, you will achieve

profound and miraculous results in terms of strength, health and vitality. It

is truly beyond understanding how miraculous and wonderful the positive

effects are from this system of training!

Training the System Correctly

There are 12 exercises in this method, which only takes less than 10-

minutes to perform once you have become proficient in your memory of the

system. At the completion of each exercise you immediately move into the

next position and exercise without interruption until all 12 have been

completed. For the first 3-days, perform a count of 7 on each exercise. For

the 2nd 3-days, increase to a count of 14 for each position. Week 2, add

another count of 7 bringing each exercise up to a count of 21. Continue to

add counting increments of 7 every 3-days until you are performing each

exercise with a full count of 49. Most practitioners can complete all 12

exercises with the full 49 count in 6 to 8 minutes. You can practice this

method anytime and anywhere since only your body is needed.

It is important to face southeast and it is beneficial to practice outside

by trees, preferably in the same spot each day. Practicing in the morning

during sunrise and/or evening during sunset are optimal times for this

practice. The direction SE is considered to be “the ocean” or “endless sea”,

while the north compass direction is considered as “the mountains.” Thus it

is beneficial to imagine mountains behind you and an infinite ocean in front

of you during the practice. (The following link illustrates the basic method as a condensed or

shortened version: http://www.youtube.com/watch?v=lDUdQbx0-1I&feature=related )

For each exercise, it is important to inhale fully through the nose until the

stomach expands and exhale fully through the mouth until it contracts.


Exercise #1

Stand with your feet shoulder width apart, toes facing straight forward so

that your feet are parallel to one another. Legs are straight, but the knees are

not locked, they should have a small bend. Face southeast and look forward

at a wall or close your eyes. Arms are lowered, with elbows bent and palms

facing down so that they are flat and parallel to the earth. Fingers are

stretching out forward and arc a little upwards, making them long while also

squeezing them gently together so they are all butted against one another

similar to a karate chop. Now, while keeping the butt end of your palm (or

wrist) pushing down towards the earth, raise your fingers upwards to affect

the tendons and muscles of the forearm. Each time you raise and then relax

the fingers counts as 1 repetition. Your goal is to work up to 49 for each

exercise. Start with 7 and add more as previously described to insure that

you can perform each exercise equally.

Exercise #2

Immediately after completing the 1st exercise, without changing body

position, clench and roll your fingers into a fist excluding your thumbs. Now

turn the back of your fists forward and straighten your thumbs pointing

inward almost touching the your hip sockets. Clench your fist tightly and try

to raise your thumbs upwards. Each time you raise and then relax counts as

one repetition with the final goal being 49. As you continue to practice, try

It is not necessary to coordinate your breathing with the hand movements. Just breathe deeply and as naturally as possible. Also, note that in many of the photo’s it appears that his knees are straight or locked out. When you perform the exercise, your knees should not be locked, their should be a slight bend in your legs.

to squeeze your fists tighter and tighter and also try to raise your thumbs

higher and higher to charge the muscles and tendons. Note: only your

thumbs move, everything else remains stationary.


Exercise #3

Immediately after completing exercise 2 without changing your position,

bend your thumbs towards the center of your palms and squeeze the other

fingers into a fist so that your thumbs are wrapped on the outside of the

fingers clenching inwards towards the center of the palm. Straighten your

arms and turn your hands so that the top of your hands are facing away from

your body. With every count, clench your fist and relax working towards the

goal of 49 repetitions. Try to squeeze and clench the fist tighter and harder

each time.

Exercise #4

Without changing the position of your legs and torso, move into position # 4

without interruption, holding your clenched fist. Raise your arms forward in

front of your chest in horizontal position with the knuckles of each hand

pointing at one another. Elbows are a little lower than the hands. Clench the

fist tight leaving your elbows bent while you push your fists forward and

away from your body then relax. This movement is very small, but you will

feel some elongation in the tendons all the way into the shoulders from this

movement. Press forward stronger and stronger and fists tighter and tighter

with every count working towards the goal of 49.


Exercise #5

Again without changing the position of your legs or torso, immediately

move into position #5 by stretching your arms upwards and over your head

with the butt of your palms facing inwards towards one another. Elbows are

still slightly bent; you simply raised your arms from the prior position

without changing the angle of your elbows. Now as before, clench your fists

and relax for each count working towards 49 repetitions. Each time, try to

contract the fist tighter and stronger.



Exercise #6

Without interruption and without changing the position of your legs and

torso, lower your arms in front of you at shoulder level. Bend you elbows

and turn them so they are pointing out and away from your sides. Rotate

your palms so they are facing out and away from you with the thumb side of

the hand down. Your fists must be directly over your shoulder socket or a

minimum of 12 inches apart. As you clench your fists tightly, push your

elbows out and away from your core. This elbow movement is very small

and can hardly be seen but has a great effect internally. Again with each

repetition clench tighter and push out further, working towards 49 reps.

Exercise # 7

Without interruption or change in the position of your legs and core, push

out and lower your forearms out to your sides with the thumb side of the

hand up and the palms out or forward. Tilt your head back slightly and shift

the weight of your body so that more of your weight is on your heels. Your

toes will still have light contact with the ground. Clench your fists with force

and push outward horizontally and slightly upward. Relax your fists and

allow your body weight to rebalance onto your entire foot before shifting

back to the heels and repeating. Clench tighter and stretch further with each

repetition working towards the final goal of a 49 count.


Another technique that works well with this position is to twist as far as you

can to your left, hold for 3-full seconds while clenching your fists and then

repeat by twisting to your right.

Exercise # 8

After finishing the 7th exercise immediately move into the 8th position

without changing your legs or core. Stretch your arms out forward at

shoulder level similar to position # 4 except now the arms are completely

straightened and pressed forward. The thumb side of the hand is up and the

knuckles are facing towards each other. The fists should be 6 to 8 inches

apart. Now, clench your fists, push slightly forward and then relax for each

repetition working towards the goal of 49.



Exercise # 9

Immediately after finishing # 8, bend the forearms towards your neck so that

the elbows are pointing forward. Draw the fists in with the knuckle of your

pinky finger pointing at your nose and palms facing in to each other. Elbows

are lower than shoulder height and are at the level of the lower part of the

chest. Clench and relax fists tightly while slightly pushing elbows forward

for each repetition. Again, working towards 49 as the final goal for the

exercise.


Exercise #10

After finishing exercise #9, rotate your shoulders and arms out to your sides

at shoulder level. Palms are facing outwards with fists at approximately ear

level. The forearms are pointing straight up, but there is a slight angle from

the shoulders to the elbows making the arm posture something like the letter

“W”. Clench the fists tightly and push them upwards. At the same time,

push the elbows slightly forward. This movement is very subtle and would

appear unseen to an observer, but the effect is powerful. Repeat for your

current level of repetitions working towards a count of 49.

Another technique that works well with this position is to twist as far as you

can to your left, hold for 3-full seconds while clenching your fists and then

repeat by twisting to your right.


Exercise # 11

Once again, immediately flow into the next exercise without interruption.

Legs and torso remain stationary. Now lower your fists with palms turned

inward towards your navel. Thumb side of the hand or fist is facing up. Your

index and middle finger must be at the exact height level of your navel

(belly button) no more than 3 to 4 inches apart. Knuckles of the fist are

facing each other. Clench and relax fists as before for your current level of

repetitions, working towards 49.

After finishing this exercise, relax all muscles with your arms & hands

hanging relaxed at your sides and breathe deeply and fully 3 times. Inhale

through the nose and exhale through the mouth. It is important that the lower

abdomen or stomach area expands from the inhalation and contracts from

the exhalation. This is Chi Gung breathing or abdominal breathing.

Exercise # 12

After finishing your 3 deep breaths, open your hands and straighten your

fingers with palms facing out towards something in front of you. Now, rise

up on your tiptoes 3 times and pause for a second at the top. You should

imagine that you have heavy weight on your shoulders as you perform this

task. Now, raise your arms in front of you allowing the palms to raise face

up towards the heavens at approximately shoulder level shifting your weight

forward to the balls of the feet and toes. Lower your arms back down to your

sides rebalance your body weight across the entire foot surface and then

repeat 2 more times for a total count of 3 repetitions. These are the closing

exercises and only require 3 repetitions each, not 49.

Relax with arms at your sides. Lift your left foot slightly off the ground with

your leg still relaxed and shake it 3 times, then repeat this process with the

right leg after you finish. Make sure to place your feet back at shoulder level

width when you set it back down. This completes the YiJing Ching method.

After finishing your exercise, it is highly recommended that you walk freely

for several minutes (5-min is suffice) to distribute the chi and relax the body.

For the 1st 100-days, this is your primary exercise, which you must try to

perform 3 to 5 times per day. After the 100-day period is over, you will only

do this system of exercise 1 or 2 times per day. Remember if you indulge in

alcohol or sex during this period that you must add 4 additional training days

for each violation to achieve the desired result of this Qigong.

This system will make you strong, cheerful, vigorous, robust and healthy in

just a few months if you follow these instructions. It is truly a marvelous

method of transforming and energizing the body.

Yijin Ching Qigong training Worksheet

This represents the 100-days of consecutive training. Simply check of or

“X” out each day you perform your full days exercise.

As with any system of exercise, one should consult a doctor prior to initiating any exercise regimen.


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