Yijinjing & Wellness
Stretch Tendons & Bones · Transform Marrow
A thousand-year-old classic of TCM daoyin, with twelve forms corresponding to twelve muscle meridians. Through stretching tendons and bones, expelling the old and absorbing the new, maintaining middle and seeking harmony, it achieves stronger tendons and bones, consolidated essence and qi, nourished organs, and cultivated nature. “When tendons are strong, the body is strong; when tendons are flexible, the body is long; when tendons are harmonious, the body is healthy” — Yijinjing · General Discussion
Scientifically Verified Health Benefits
Modern medical research provides solid evidence for Yijinjing
Increase Strength · Combat Sarcopenia
Suzhou Hospital of TCM 120 elderly sarcopenia patients RCT: Yijinjing group showed significant improvements in skeletal muscle mass index, grip strength, rectus femoris thickness and cross-sectional area, with significantly reduced chronic inflammation factor TNF-α.
Source: Journal of Nanjing University of Chinese Medicine 2025
Treat Cervical Spine · Release Fascia
Zhejiang University of TCM 60 nerve root cervical spondylosis patients RCT: Nine Ghosts Drawing Saber form fascia release technique combined with conventional treatment showed faster onset than conventional treatment alone, with more obvious pain relief and better cervical function recovery.
Source: First Affiliated Hospital of Zhejiang University of TCM 2024
Strengthen Tendons & Bones · Prevent Osteoporosis
Research confirms Yijinjing improves bone density in primary osteoporosis patients, with significantly reduced knee flexor co-activation ratio, improved joint stability, and enhanced lower limb muscle group coordination.
Source: China Sport Science / Chinese Journal of Gerontology
Regulate Metabolism · Lower Triple High
Yijinjing combined with acupuncture significantly improves metabolic syndrome, with control effects on blood lipids, blood pressure, and blood glucose — confirming “for slack tendons, strengthen them.”
Source: Chinese Journal of General Practice / China Medical Qigong Society
Yijinjing Twelve Forms · Corresponding to Twelve Muscle Meridians
Each form corresponds to one muscle meridian — like daily hygiene for your twelve muscle meridians
1. Weituo Presents Pestle Form 1
Regulate breath, settle the spirit, sink qi to dantian
Hand Taiyin Muscle Meridian
2. Weituo Presents Pestle Form 2
Open-close expand arms, unblock upper jiao
Hand Yangming Muscle Meridian
3. Weituo Presents Pestle Form 3
Raise to sky, support palms, regulate triple burner
Hand Shaoyang Muscle Meridian
4. Pluck Stars & Change Constellation
Turn body, pluck stars, stretch neck and shoulders
Hand Shaoyin Muscle Meridian
5. Pull Nine Cows By Their Tails
Twist waist, pull arms, stimulate belt meridian
Hand Taiyang Muscle Meridian
6. extending claws & Spread Wings
Push palms, spread wings, diffuse lung qi
Hand Jueyin Muscle Meridian
7. Nine Ghosts Drawing Saber
Draw blade, embrace neck, release fascia
Foot Taiyang Muscle Meridian
8. Three Plates Landing
Squat down, press palms, strengthen lower limbs
Foot Shaoyang Muscle Meridian
9. Azure Dragon Extends Claws
Extend claws, turn body, soothe liver, regulate qi
Foot Jueyin Muscle Meridian
10. Crouching Tiger Pounces
Bend forward like pouncing tiger, strengthen waist,健脊
Foot Shaoyin Muscle Meridian
11. Bow & Bend
Bend waist, embrace head, open du, stretch spine
Foot Taiyin Muscle Meridian
12. Shake Tail
Shake head, sway tail, conclude, return yuan
Foot Yangming Muscle Meridian
Yijinjing & Key Body Areas
Stretch tendons and bones — precisely targeting the most common modern physical discomforts
Cervical Spine
Cervical spondylosis / neck stiffness
How Yijinjing Helps
- Nine Ghosts Drawing Saber releases neck-shoulder fascia adhesions, relieves nerve compression
- Pluck Stars & Change Constellation stretches cervical spine, improves vertebral artery blood supply
- Fascia release technique has faster onset than conventional physical therapy (RCT confirmed)
- VAS pain scores and NDI dysfunction indexes significantly improved
💡 Key Movement: Nine Ghosts Drawing Saber
Tilt head, bend arm, embrace neck, lean body forward like drawing a sword. Chest opening-closing coordinates with breathing to release suboccipital triangular fascia, relieve greater occipital nerve entrapment.
Lower Back
Lumbar muscle strain / lumbar disc herniation
How Yijinjing Helps
- Pull Nine Cows By Their Tails uses waist as axis for twisting, stimulates belt meridian, enhances spine toughness
- Reverse spine rotation releases iliolumbar ligament adhesions
- Increases intervertebral body physiological curvature, promotes disc nutrition infiltration
- Biomechanics confirm: thoracic axial compression promotes endplate nutrition exchange
💡 Key Movement: Pull Nine Cows By Their Tails
Use Mingmen as axis, pelvis fixed, lumbar rotation within 15°-30° safe range. Both arms extend backward to bring shoulder blades together, open Gaohuang, release fascia.
Knees
Knee arthritis / lower limb weakness
How Yijinjing Helps
- After one year of practice, knee flexor co-activation ratio significantly reduced
- Knee joint stability significantly improved, lower limb muscle group coordination enhanced
- Massage combined with Yijinjing for knee osteoarthritis more effective than massage alone
- Elderly sarcopenia patients: rectus femoris thickness and cross-sectional area increased
💡 Key Movement: Three Plates Landing
When squatting, emit “hai” sound, sink qi to dantian. Legs straighten while raising head to strengthen quadriceps and knee stability — low impact, knee-friendly.
Shoulders & Back
Frozen shoulder / upper back stiffness
How Yijinjing Helps
- Extending Claws & Spread Wings push palms, extend arms, release shoulder fascia
- Crouching Tiger Pounces bends forward for stretching, extends back muscle groups
- Spiral movements enhance deep muscles around shoulder blade
- Infrared thermal imaging: rhomboid muscle temperature increased 1.8°C, local metabolism enhanced
💡 Key Movement: Extending Claws & Spread Wings
Both palms push forward like pushing mountains, sink shoulders, drop elbows, coordinate with deep breathing. Shoulder blade descent paired with fingertip extension creates neural feedback, releases shoulder and back.
Organs & Digestion
Poor digestion / weak organ function
How Yijinjing Helps
- “Protect upright qi, guard kidney qi, nourish liver qi, regulate lung qi, harmonize spleen qi”
- Serpentine movement of chest and abdomen stimulates diaphragm, promotes gastrointestinal motility
- Three Plates Landing vocalization expels turbidity, achieves heart-kidney interaction
- Enhanced Du meridian metabolic heat in yang-deficient patients, improved organ function
💡 Key Movement: Bow & Bend
Bend waist, embrace head, open Du, stretch spine. Chest and abdominal cavities alternately compress and massage organs — “expel the old, absorb the new,” expel turbidity, retain clarity, qi and blood harmonized.
Full Body Fascia
Fascia adhesions / qi-blood blockage
How Yijinjing Helps
- Modern medicine discovers high correspondence between “fascia” and TCM “muscle meridians”
- Twelve forms comprehensively stretch superficial and deep fascia
- Stretch tendons & bones stimulates periosteum, tendons and bones strengthened (membrane theory verified)
- “When tendons slack then disease, tendons strong then body strong, tendons harmonious then body healthy” — Core Theory
💡 Core Concept: Stretch & Penetrate
Stretch open tightened fascia, pull apart stiff tendons and bones, open blockages throughout the body. No violent pulling or forcing — slowly soften stiff fascia, strengthen internal tendons and bones.
Form-Qi-Spirit Integrated
Deep principles of Yijinjing practice — Body Form, Breath Qi, Mind Spirit in harmony
Adjust Form · Stretch Tendons & Bones
Fully twist, bend, extend the body, stretch muscle groups, fascia, ligaments, joint capsules, stimulate periosteum. Alternate tension and relaxation to eliminate physiological obstacles — “bones correct, tendons flexible, qi and blood flow”
Adjust Qi · Expel Old, Absorb New
Three daoyin methods — form guides qi, intent guides qi, sound guides qi. Breathing “slow, even, long, fine, light” — expel turbidity, retain clarity, enhance metabolism and immune function
Adjust Spirit · Maintain Middle, Seek Harmony
Mind freely expands and contracts, movements have beginning and end. Relieve emotional and psychological stress, improve sleep state, enhance concentration, eliminate psychological obstacles
Master Fengjing’s Yijinjing Beginner Tips
Over 20 years of practice experience to help you start safely and effectively
Start with Weituo Presents Pestle Three Forms
The first three forms are foundational movements: regulate breath to settle spirit, open-close expand arms, raise to sky support palms. Build solid foundation before learning subsequent forms, don’t贪多.
Movement Quality Matters More Than Speed
Each form should be slow and thorough. Stretch must reach its full extent — no perfunctory motions, no violent pulling or forcing. Natural breathing, progress gradually.
Coordinate Breathing & Intention
Inhale on rise, exhale on fall. Inhale on open, exhale on close. Intention follows movement, feel the stretching of tendons and bones and the circulation of qi and blood. Don’t hold breath or force practice.
One Session Daily Beats Occasional Long Sessions
One run-through of twelve forms takes about 15-20 minutes. Daily persistence yields best results. Like “daily hygiene for your twelve muscle meridians.”
Work Within Limits, Persist Long-Term
Adjust squat depth to your ability. Those with serious lumbar or cervical issues can reduce movement range. Emphasize “nourishment” over “exercise” — consistency creates kung fu.
Begin Your Yijinjing Wellness Journey with Master Fengjing
Stretch tendons and bones, expel the old and absorb the new, maintain middle and seek harmony — Master Fengjing’s 20+ years of practice experience combines ancient Yijinjing wisdom with modern fascia science to help you start from tendons and bones, restoring the body’s flexibility and strength.