Qigong Routines · SequenceLast reviewed Oct 23, 2026

Yi Jin Jing (Muscle-Tendon Classic)

易筋经

· 14 movements · 13 min · Free (name says 12)

Naming · The English names are descriptive translations in common use. The official compilation publishes no English movement names.

Preparation Posture

预备势

Stand with the feet together. Step the left foot out to shoulder width, toes forward, arms hanging, and stand quietly for ten seconds.
Knees soft, weight even, crown lifting, chin slightly tucked, shoulders dropped, a fist of space under each armpit.

Wei Tuo Presents the Pestle, First Form

韦驮献杵第一势

Raise both arms forward to chest height, palms facing each other about a fist apart, then draw them in to hold a ball in front of the chest.
Sink the shoulders and drop the elbows, and hold for six to nine natural breaths.

Wei Tuo Presents the Pestle, Second Form

韦驮献杵第二势

Open both arms out to the sides at shoulder height, palms down, then turn the palms up and slightly outward.
Lift the fingers slightly, keep the elbows softly bent, and hold for six to nine breaths.

Wei Tuo Presents the Pestle, Third Form

韦驮献杵第三势

Raise both hands overhead, palms up, fingertips facing each other, as if supporting something heavy.
Lift the heels one or two centimetres off the floor, hold three to six breaths, then lower the heels and bring the arms down.

Pluck the Star and Change the Dipper

摘星换斗势

Turn slightly left; the right arm rises overhead, palm down, fingertips toward the left; the back of the left hand rests lightly at the lower back.
Turn back to centre, keep the right hand overhead, and hold six to nine breaths. Change sides.

Pull Nine Oxen by Their Tails

倒拽九牛尾势

Step the left foot forward into a bow stance. Both hands form fists: the left extends forward palm up, the right draws back to the right waist, palm up.
Shift the weight back and then forward, adding a small drawing pull; hold six to nine breaths. Change sides.

Show Claws and Spread Wings

出爪亮翅势

Return to a shoulder-width stance, fists at the waist, palms up. Push both hands forward slowly, opening them into palms, fingers up.
Stop where the elbows are still softly bent, hold three to six breaths, draw the fists back, and repeat seven times.

Nine Ghosts Draw the Saber

九鬼拔马刀势

The left hand rises and rests behind the head; the right hand comes up the back, back of the hand between the shoulder blades.
Turn the head slightly left and bring the right shoulder slightly forward, creating an opposing stretch. Hold six to nine breaths. Change sides.

Three Plates Land on the Ground

三盘落地势

Sink into a horse stance, knees tracking the toes, as both palms press down beside the thighs.
Hold three to six breaths, then straighten the legs and bring the arms down. Repeat three times.

Green Dragon Reaches for Claw

青龙探爪势

Both hands form dragon claws at the waist: fingers spread and curved, not clenched. The left claw reaches forward and left, palm down.
The trunk turns left and the waist side-bends with it; the right hand stays at the waist. Hold three breaths, then change sides.

Crouching Tiger Pounces on Prey

卧虎扑食势

Step the left foot forward into a long bow stance and press both hands down and forward at thigh height, fingers forward.
Lean the trunk forward with the back flat, hold three to six breaths, then bring the foot back. Change sides.

Bowing in Salutation

打躬势

Feet a little wider than the shoulders. Raise both hands overhead, interlace the fingers and rest them behind the head.
Fold forward from the hips with the back flat, head hanging naturally, as far as the hamstrings allow. Hold three to six breaths and rise slowly.

Wagging Tail

掉尾势

Interlace the fingers and raise them overhead, palms up, then fold forward and press the palms toward the floor as far as you can.
With the head and hips moving in opposite directions, sway left and right three times each, small and even, then rise slowly.

Closing Posture

收势

Bring both hands to the lower abdomen, palms up, one resting over the other, and stand quietly for about a minute.
Let the shoulders sink and the breath even out; nothing to feel, nothing to achieve.

Tai Chi Wuji · https://www.taichiwuji.com/qigong-routines/yi-jin-jing/