Muscle-Tendon Changing Qigong

(Yi Jin Jing Qigong)

Yi Jin Jing, or “Muscle–Tendon Changing Classic,” is a traditional Qigong form that combines breath, posture, and dynamic stretching to strengthen connective tissue and enhance vitality. With roots in the Shaolin Temple, it has evolved into a therapeutic practice for rehabilitation and wellness.

For people with COPD, Yi Jin Jing’s slow, expansive movements help stretch the chest, open the lungs, and gently activate breathing muscles, while supporting circulation and mental clarity.

“To change the breath, we must soften the body. Yi Jin Jing begins where tension ends.”

Getting Started

Before you begin, choose a quiet, open space with fresh air and good circulation. Stand or sit tall with relaxed shoulders. Breathe gently through your nose if comfortable. Let each movement be slow, steady, and never forced. This form is a bit more advanced so if you’re new to Qigong, you may benefit from trying one of the foundational styles first. If some of the sequences are too difficult, its ok to omit and just practice the ones your body can handle.

Yi Jin Jing Posture Names:

Opening · 00:00

1) Wei Tuo Presenting The Pestle (Front) · 01:00

2) Wei Tuo Presenting The Pestle (Side) · 01:50

3) Wei Tuo Presenting The Pestle (Top) · 02:30

4) Plucking Stars On Each Side · 03:30

5) Pulling 9 Cows By Their Tails · 05:00

6) Showing Claws and Spreading Wings · 07:10

7) 9 Ghosts Drawing Sabers · 08:15

8) Placing 3 Plates On The Floor · 10:15

9) Black Dragon Displays Its Claws · 11:00

10) Tiger Jumping On Its Prey · 12:35

11) Bowing Down In Salutation · 13:50

12) Swinging The Tail · 15:00

Closing · 16:20

Tips for Practicing

• You don’t have to complete all 12 movements in one session—start with just a few

• Modify the range of motion to suit your comfort level, especially with twisting or bending

• Focus on smooth, relaxed breathing throughout the sequence

• If standing is difficult, most movements can be adapted to a seated position

• Rest between movements as needed—stillness is part of the practice

My Training Experience

During my time training at the Shaolin Temple, my primary training was in the more physically demanding and advanced 13 Luohan Qigong. While I didn’t study Yi Jin Jing as a standalone form at that time, elements of its movement patterns were introduced and experienced within the context of 13 Luohan training. Those patterns highlighted the practice’s emphasis on tendon strength, structure, and coordinated breath, offering a complementary perspective on building stability and body awareness through controlled movement. If you experience difficulty with these movements, you are welcome to reach out for guidance on adapting them to your physical needs.

References

1. Chinese Health Qigong Association. Yi Jin Jing Qigong Overview.

https://www.qigonginstitute.org/abstract/3360/health-qigong-yi-jin-jing

2. Liu, Y., et al. (2022). The efficacy of health Qigong Yi Jin Jing on pulmonary function in patients with chronic respiratory diseases: A systematic review and meta-analysis.

https://pubmed.ncbi.nlm.nih.gov/36214241/

3. Liu, Z., et al. (2021). Effect of Yi Jin Jing on lung function and exercise capacity in patients with stable COPD.

https://journals.lww.com/md-journal/fulltext/2021/03260/effect_of_health_qigong_therapy_on_lung_function.28.aspx

4. Shi Heng Yi. Shaolin Yi Jin Jing Qigong practice. Shaolin Temple Europe. YouTube.

https://www.youtube.com/watch?v=GvQUttWLVWc&list=PLy25Dk1wtzt13U5p0_JSA3HGAukBRpc9E&index=1

Disclaimer:

The movement and breathing practices shared on this page are for general informational and educational purposes only. They are not intended as medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider before beginning any new exercise program, especially if you have COPD or other medical conditions. Stop immediately if you experience pain, dizziness, or shortness of breath.

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