Yi Jin Jing (Muscle Tendon Change Classic)

From<youtube.com>

Here’s a summary of the classic 12-movement Yi Jin Jing sequence (the same sequence commonly shown in full Qi Gong tutorials like the one at your YouTube link) — in order with simple descriptions of what each movement generally involves. This is based on multiple established listings of the traditional 12-exercise form. (RUclips)

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🥋 Yi Jin Jing — 12 Movements (Classic Sequence)

1. Wei Tuo Presenting The Pestle (Front)

   • Arms raised forward, palms facing inward, mimicking offering a pestle. (RUclips)

2. Wei Tuo Presenting The Pestle (Side)

   • Same offering posture but arms move out to sides, emphasizing shoulder and chest expansion. (RUclips)

3. Wei Tuo Presenting The Pestle (Upward / Reaching the Sky)

   • Arms lifted overhead with upward stretch, lengthening spinal and shoulder tendons. (RUclips)

4. Plucking the Stars / Plucking Stars On Each Side

   • Upper body twists and arms reach to each side, as if plucking stars in the sky — emphasizes torso rotation and shoulders. (RUclips)

5. Pulling Nine Cows by Their Tails

   • One arm extends forward while the other trails back; alternating sides to open chest and back fascia. (RUclips)

6. Double Claws & Expanding Wings / Displaying Claws and Spreading Wings

   • Arms open like wings and then pull in with controlled energy — opens chest, stretches shoulder tendons. (RUclips)

7. Nine Ghosts Drawing Swords / Drawing Sabers

   • Arms mimic drawing and wielding swords; incorporates torso rotation while stretching forearms and back. (RUclips)

8. Three Points Dropping to the Ground / Placing 3 Plates on the Floor

   • Upper body lowers and lifts with coordinated arm movements, stretching legs and back. (RUclips)

9. Black/Green Dragon Showing Its Claws / Black Dragon Displays Its Claws

   • One arm extends like a dragon’s claw while torso tilts — promotes lateral flexibility. (RUclips)

10. Tiger Jumping on Its Prey / Tiger Jumping On Its Prey

    • Forward-leaning posture with tiger-like hands; targets hip flexors, chest and back tension. (RUclips)

11. Bowing in Salutation / Bowing Down in Salutation

    • A bowing motion that stretches the hamstrings and lower back while maintaining upright posture. (RUclips)

12. Looking Back to See Your Tail / Swinging the Tail

    • Twist the waist and look over the shoulder as if “swinging a tail,” lengthening the spine and hips. (RUclips)

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🧠 Notes on Practice

• Many versions label or slightly adjust these names, but the essential sequence remains consistent across traditional Yi Jin Jing routines. (White Crane Academy)

• Each exercise is performed slowly with focused breathing and mindful intent, coordinating expansion and contraction with inhale/exhale. (Tai Chi, Qigong & Feng Shui Institute)

• Movements work together to strengthen the muscles and connectives (tendons, fascia) throughout the body, aiming for both flexibility and structural resilience. (en.wikipedia.org)

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📌 What That Video Covers (General Overview)

Most videos with this same ID on YouTube or database listings include:

• A full sequence of 12 Yi Jin Jing postures (like Wei Tuo Presenting the Pestle, Plucking Stars, Black Dragon Shows Its Claws, Swinging the Tail, etc.). (RUclips)

• Each posture is demonstrated slowly, with emphasis on extending muscles and tendons and coordinating breath. (RUclips)

• Often recorded by teachers associated with Shaolin or health Qigong associations to illustrate the classic routine for home practice. (vimeo.com)

🧘 What to Expect in the Practice

Even though I couldn’t load the exact playback here, Yi Jin Jing videos like this usually show:

• Slow, standing postures

• Tendon-lengthening extensions

• Static holds with controlled breathing

• A sequence that is adaptable to most adults. (copdlifestyle.com)