Himm Kong Power Exercises

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12-Posture Yi Jin Ching

Da Mos 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 dont 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 10minutes 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.
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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.
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
photos 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.

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

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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.
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100

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

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