12-movement Yi Jin Jing sequence you’ll see in video

From<youtube.com>

Here’s the classic 12-movement Yi Jin Jing sequence you’ll see in that video:

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🥋 Yi Jin Jing: 12 Movements (in Order with Common Names)

1. Wei Tuo Presenting the Pestle (Frontways)
   — Arms forward, offering energy like a pestle. (The Tai Chi Notebook)

2. Wei Tuo Presenting the Pestle (Sideways)
   — Arms move outward to the sides, opening chest. (The Tai Chi Notebook)

3. Wei Tuo Presenting the Pestle (Upwards)
   — Hands lift overhead, stretching spine and shoulders. (The Tai Chi Notebook)

4. Plucking Stars on Each Side
   — Torso twists and arms reach to each side like gathering stars. (The Tai Chi Notebook)

5. Pulling Nine Cows by Their Tails
   — One arm pulls forward while the other trails back; alternate sides. (The Tai Chi Notebook)

6. Displaying Claws and Spreading Wings
   — Arm extension and retraction to open chest and back. (The Tai Chi Notebook)

7. Nine Ghosts Drawing Swords
   — Sword-like hand motions with gentle torso rotation. (The Tai Chi Notebook)

8. Placing Three Plates on the Floor
   — Forward/side lowering motion to stretch legs and torso; palms go down. (The Tai Chi Notebook)

9. Black Dragon Shows Its Claws
   — One arm extends laterally with a claw-like hand; lateral stretching. (The Tai Chi Notebook)

10. Tiger Jumping on Its Prey
    — Powerful forward posture emulating a tiger’s pounce (elongates legs, spine). (The Tai Chi Notebook)

11. Bowing Down in Salutation
    — Deep forward bow that stretches the back, hamstrings, and hips. (The Tai Chi Notebook)

12. Swinging the Tail (Looking Back)
    — Twist the waist and look back as if swinging a tail; enhances spinal flexibility. (The Tai Chi Notebook)

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🧠 Notes

• This sequence is the traditional Yi Jin Jing set of 12 postures, often taught with English instruction in online YouTube tutorials like the one you linked. (Balanced Life Tai Chi)

• Each movement is traditionally performed slowly, with coordinated breathing, and with focus on stretching tendons, opening fascia, and engaging body-mind awareness — which is what gives Yi Jin Jing its distinct benefits over simple stretching routines. (The Tai Chi Notebook)

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