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1. Stimulate and activate the adult stem cells in our bone marrow for ultimate health.
2. Gently elongate the spine and keep it flexible. Alleviate and cure many spinal
problems, such as: herniated disk, stiff neck and shoulder, lower back pain, etc.
3. Help cure RSI (repeated stress injury) and TOS (thoracic Outlet Syndrome).
4. Cleanse and de-toxify oneself through purging the stagnant, dirty, and sickly Qi.
5. Get rid of ones negative emotions.
6. Brighten up ones spirits and help cure depression.
7. Build up ones stamina and inner strength.
8. Improve ones eyesight and clear ones mind.
How to Practice Bone Marrow Washing Qigong?
3. Enjoy the sensation when you open up your body. Experience how your torso feels
when it is being expanded
4. Whenever you move one part of your body, the whole body follows. Cultivate your
center-periphery awareness.
China has more than seven thousand years of history. The greatest contribution it can make to
benefit the human race is to share the knowledge it has accumulated in the field of Qi. The study
of Qi has contributed to the development of medicine, religion, martial arts, and methods for
maintaining health and increasing longevity. Thousands of years of Qigong experience and
experimentation have built up solid proof that this ancient medical and spiritual knowledge can
help the human race.
In order to be content with life, you must do more than just keep your physical body aliveyou
need to achieve mental and spiritual balance. The happiness comes from your feelings, not just
from the enjoyment of material things. Looking at American cultural history, I see that people here
have considered the material sciences more important than the spiritual. The only place most
people in past decades knew of to find spiritual solace was in religious institutions. But now I see
an increasing number of people who can find comfort and mental balance within themselves. Until
recently, Western culture has never placed much emphasis on researching the energy field which
we have within ourselves, and so this spiritual inner science has never had a chance to develop.
China has been a pioneer in this field, but it is now time for the West to adopt this science: to see
what it can learn from it, and what it can contribute to it. I deeply believe that Qigong is able to
help people understand themselves better, re-establish their mental balance, and gain peace of
mind.
I believe that the 20th century was a material century, in which all humans were searching for the
solutions to material lack, and the enjoyment of material satisfaction. Now, many of us have
reached a stage that allows us to be free from material bondage. In the last two decades, more
and more people have been searching for spiritual freedom. During this transition period, the
ancient Qigong methods seem to be more important than ever. The Muscle/Tendon Changing and
Brain/Marrow Washing Qigong classics have been the crucial guidelines and textbooks for the
cultivation of spiritual enlightenment in Chinese Buddhist society for centuries. The methods
taught in these two classics have been practiced and experienced for more than fourteen hundred
years. Therefore, we should consider how they can provide us a correct path for our study today.
Though many practices are not practical for todays society, they can offer us experience and
theory, which we can then interpret through modern science for logical analysis and explanation. It
is hoped that through this understanding, we can find an accessible way of reaching the same
spiritual goals in todays world.
We should respect the documented experience of past practitioners, and study and practice
carefully. Whenever we are able to use modern science to explain something, we should dare to
challenge the traditional beliefs and re-evaluate them. Only in this way will this ancient science be
recognized and accepted in the present and future.
Muscle/Tendon Changing Qigong specializes in circulating Qi in the twelve primary Qi channels and
the two major Qi vessels (Conception and Governing Vessels). The training will strengthen your
physical body, including muscles and tendons, and maintain the smooth circulation of Qi in the
primary channels and the internal organs, which is the key to maintaining health and slowing down
the degeneration of the physical body.
Usually, after a practitioner becomes familiar with the Muscle/Tendon Changing Qigong, he/she will
enter the deeper field of Qigong training, that of Brain/Marrow Washing. This teaches the
practitioner how to fill up the Qi in the eight extraordinary Qi vessels. In Chinese medicine, the
vessels are considered reservoirs of Qi, and they regulate the Qi in the bodys primary Qi channels
and organs. A strong and abundant store of Qi is the key to keeping your body healthy and
extending your life. Theoretically, your body deteriorates as you age mainly because your blood
loses its ability to feed and protect your body. The red and white blood cells are produced by your
bone marrow, but as you grow older, the marrow becomes dirty, and produces fewer and fewer
useful blood cells. However, if you know how to wash the marrow, it will start, once again, to
produce fresh, healthy blood. Your body will begin to rejuvenate itself, and restore itself to the
glowing health of youth.
Most important of all, the practitioner of Brain/Marrow Washing Qigong is able to lead Qi to his
brain to nourish it, and to raise up his spirit. To the Daoists and Buddhists, Brain/Marrow Washing
Qigong is the path to reach the final goal of enlightenment or Buddhahood. Part of Brain/Marrow
Washing involves stimulating the sexual organs. In their thoroughness, the ancient Qigong
practitioners discovered that, in addition to providing hormones, the genitals are also a potent
source of the Qi which is necessary for the training.
The main purpose of Yi Jin Jing training is to change the physical body from weak to strong and
from sick to healthy. In order to reach this goal, the physical body must be stimulated and
exercised, and the Qi in the energy body must be regulated. The main goals of the training are:
To open up the Qi channels and maintain the appropriate level of smooth Qi circulation in
the twelve primary Qi channels. This maintains the health and proper functioning of the
related organs. Smooth Qi circulation also makes it possible to greatly strengthen the
physical body.
To fill up the Qi in the two main Qi reservoirsthe Conception and Governing Vessels (Ren
Mai and Du Mai, ). The Conception Vessel is responsible for regulating the six Yin channels,
while the Governing Vessel governs the six Yang channels. When an abundant supply of Qi
is stored in these two vessels, the twelve primary channels can be regulated effectively.
To open the small Qi branches from the primary channels to the surface of the skin and
maintain healthy conditions for the muscles and skin.
For those who also wish to train Xi Sui Jing and reach a higher level, Yi Jin Jing is the
fundamental training to build up the necessary level of Qi.
more complete picture of the training emerged. A correct translation shows that Xi Sui Jing
training deals with the bone marrow and the brain. However, the training does not actually focus
on the physical matter of the bone marrow and the brain. Instead, it emphasizes how you should
take care of the Qi part of your body, and how to lead the Qi to the bone marrow and brain to
nourish them and keep them functioning at an optimal level.
The main purposes of Xi Sui Jing training are to use the abundant Qi generated from Yi Jin Jing
training to wash the marrow, to nourish the brain, and to fill up the Qi in the other six vessels. The
main goals of the training are:
To keep the Qi at an abundant level and continue to build up the Qi to a higher level from
other sources. An abundant Qi supply is the key to successful marrow washing and
nourishing of the brain for raising the spirit. Experience has shown that the genitals can be
an important source of extra Qi. Therefore, one of the main goals of Xi Sui Jing training is
learning how to increase the production of sexual hormones and improving the efficiency of
its conversion into Qi.
In order to keep an abundant supply of Qi, the Jing (Original Essence/hormones) must be
conserved, protected, and firmed. Therefore, the second purpose of Xi Sui Jing is to
regulate the usage of Original Essence.
Learning how to lead Qi to the marrow to keep the marrow fresh, and to lead Qi to the
brain to raise up the spirit of vitality. Marrow is the factory which produces your red and
white blood cells; when the marrow is fresh and clean the blood will be healthy. As this
blood flows to every part of your body, it will slow down the degeneration of your cells.
Practicing Xi Sui Jing can therefore slow down the aging process. When the brain has
plenty of Qi to nourish it, you are able to maintain the normal functioning of your brain and
also raise up the spirit of vitality. When the spirit is raised, the Qi in the body can be
governed effectively.
For a sincere Buddhist or Daoist monk, the final goal of Xi Sui Jing is reaching
enlightenment or Buddhahood. For them, the training purposes listed above are considered
temporary. They are only steps in the process of building up their spiritual baby (Ling
Tai) and nurturing it until it is independent and has eternal life.
From this brief summary, it is clear that the Yi Jin Jing and Xi Sui Jing can change both your
physical and spiritual qualities and lead you to a higher level of physical and spiritual life. But to
understand exactly how these two Qigong exercises help you to reach these goals, you must have
a profound understanding of the relationship between your Qi, your physical body, and your
spiritual body. Only then will you be able to grasp the keys of the training.
During more than 7000 years of culture, China has brought forth many brilliant accomplishments.
Qigong is only one of them. In all of human history, there has never been such open
communication among different cultures as is happening in our time. It is our responsibility to
encourage the general public to accept, study, and research other cultures. In this way, the human
race will be able to use the good parts of other cultures to live in a more peaceful and meaningful
way.
To learn more about Yi Yin Jing and Xi Sui Jing, read " and
"http://ymaa.com/articles/history/history-qigong"
This topic is discussed in-depth in the book "Qigong-The Secret of Youth".
Dr. Yang, Jwing-Ming, is a renowned author and teacher of Chinese martial arts and Qigong.
Born in Taiwan, he has trained and taught Taijiquan, Qigong and Chinese martial arts for over
forty-five years. He is the author of over thirty books, and was elected by Inside Kung Fu
magazine as one of the 10 people who has "made the greatest impact on martial arts in the past
100 years." Dr. Yang lives in Northern California.
a lot of Golden Bridge. They said that my arms felt like iron when we sparred. My Qi
was at the muscle level.
3. The Meridians
Then the Qi flows through the 12 Primary and 8 Extraordinary Meridians. These
meridians, which are invisible, form a complex energy network through the body. The
Small Universe Circulation and Big Universe Circulation bring Qi to this level.
4. The Organs
From the meridians, the Qi flows into the internal organs. Certain exercises from the 18
Luohan Hands, like Separating Water and Nourishing Kidneys, bring Qi to the organs.
5. The Bones and the Marrow
And finally, the Qi flows to the deepest level the bones and marrow (which also
includes the nerves, according to Chinese medical theory). The exercise Turning
Head has this effect when practiced at an advanced level.
Bodhidharmas Marrow
Records show that Bodhidharma also talked about 5 levels of attainment. He told some
of his disciples that they had attained the skin of his teaching, and others that they had
attained the flesh. Only to Hei Ke, his best disciple, did Bodhidharma say, you have
attained the marrow.
Is it a coincidence that Bodhidharmas five levels of attainment correspond exactly to the
five levels of Qi flow? Bodhidharma was a powerful Qigong master as well as a Zen
master. It makes perfect sense that he was able to perceive the Qi flowing at the five
levels levels.
this technique to send Qi to the skin is a skill. The same technique can be used to
generate a spontaneous flow of Qi through the body. Different skills; same technique.
This explains why Bone Marrow Cleansing was thought to be lost because most
people cant differentiate between skills and techniques. If I tell the average person
that I can use Carrying the Moon to induce a spontaneous energy flow, or cleanse my
organs, or create an internal shower of cosmic energy, they wont understand. How can
the same technique do 3 different things?
Its not the technique. In fact, I can do the same things using Lifting the Sky instead. But
I prefer to use Carrying the Moon because it facilitates the skill. In other words, certain
techniques make the skill more accessible.
Maybe an analogy will help. Kicking a soccer ball in a certain way is a technique. But
scoring a goal requires skill. Maybe you have a favorite technique for scoring a goal, but
if you are skillful, you can use also use other kicks. You can use also use your favorite
kick to pass the ball to a teammate, or even to play another game, like Rugby.
The
The
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Actually, we can use other techniques too. For example, depending on which organ we
want to direct the Qi to, we might choose Separating Water, Nourishing
Kidneys, orPlucking Stars. Or we can use Carrying the Moon. It depends on our skill
level.
How do you direct the Qi? Easy. Learn from a master. When you learn face-tofacefrom a master, these skills are not just demonstrated, they are transmitted. Even if I
described the steps in detail, it wouldnt do you any good unless you already have the
skill. And if you already have the skill, then you dont need my description.
Also, its unwise to start sending Qi around the body unless youve spend a lot of time
withFlowing Breeze Swaying Willow. Actually, one reason my students are able to
grasp Bone Marrow Cleansing so easily is because theyve spent years letting their Qi
flow freely. By doing this, they clear a ton of energy blockages. They also learn to go
deeper into the Zen mind, which is critical for success with arts like Bone Marrow
Cleansing.
Bai Hui
the Qi according to certain areas, whereas Flowing Breeze Swaying Willow moves the Qi
wherever it needs to go.
Of the two, the holistic approach is much, much more important. This is ironic
because most Qigong schools focus on the thematic approach. If you understand
Chinese medical theory, then you know that its insufficient to simply direct Qi to an area
that hurts. The root of the problem may be in a totally different area.
For my students, the thematic approach is a useful compliment to the holistic approach.
It helps to force the Qi to areas where it is not yet flowing freely. If youre going to use
only one approach, then definitely use the holistic one. But if you have the
opportunity to use both, then they compliment each other nicely.
For example, lets say that youve been practicing the 18 Luohan Hands and Flowing
Breeze Swaying Willow for 2 years. Youve gotten great results in many areas, but you
still have some lingering health problems. After seeing a master diagnostician like my
wife, you find out that the root of the problem is in the Liver Meridian.
In this case, it makes sense to use the 4th Level of Bone Marrow Cleansing to direct Qi
to the Liver. But how often? This is a good questin.
would often leave out words that would be obvious to other scholars. For example, the
scholar who translated the Heart Sutra in the 6th Century, Xuan Zhang, abbreviated
many Buddhist terms because he knew that the they were understood by other
scholars. (To see what he left out, click here.)
In Bodhidharmas time, scholars would understand that jin refers to jingu. (Unfortunately, not all modern scholars still know this.) So Yi Jin Jing is an
abbreviation of Yi Jin-Gu Jing, or The Classic of Sinew and Bone Metamorphosis.
But it gets even more confusing! Jin-gu means more than just sinews and bones. In
Chinese medicine, jin is related to the muscles, and is closely connected with the Gall
Bladder Meridian. Gu refers to Internal Force, which is the internal power that manifests
when you develop an abundance of Qi, especially through Tai Chi Chuan and Shaolin
Kung Fu practice.
Inside the gu is the sui (sounds like sway), which is literally translated as marrow. But
in Chinese medical theory, sui is more than just the bone marrow. It also refers to the
nervous system. In other words, training gu also trains sui, which benefits the nervous
system.
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see your Original Face, you catch a glimpse of timeless, cosmic reality. I will say that
this is one of the most beautiful and indescribable experiences Ive ever had.
Hard Qigong?
The 12 postures of Sinew Metamorphosis involve subtle, internal contractions. This is
why they are sometimes classified as Hard Qigong. Its true that these techniques
involve slightly more tension than other techniques, but hard isnt quite the right word.
If your contractions are too hard, youll miss the essence. On the other hand, if theyre
too soft, youll also miss it.
In most of the postures, there is hardly any visible movement at all. To a casual
observer, it might look like the technique is static. Those who havent spent time with the
basics like the 18 Luohan Hands and Flowing Breeze Swaying Willow simply wont be
able to appreciate Sinew Metamorphosis. Its too subtle, and too advanced. Even if you
mimic the postures perfectly, it wont work, just like mimicking a perfect lotus position
wont automatically make you a meditation master. You need real skill to
appreciate Sinew Metamorphosis.
How to Practice
It goes without saying that you cant learn Sinew Metamorphosis from a book or a video.
It must be learned face-to-face. If have read about Sinew Metamorphosis in my teachers
books (or other books), and you are baffled, its because you havent learned the
techniques in person. Once you do, youll be amazed.
Because these techniques are very powerful, we have to shorten the practice routine.
Think of them like that super-concentrated laundry detergent which requires a smaller
amount.
Duration: 10-12 minutes.
Frequency: Once weekly (beginners), or alternating days (intermediate).
1.
2.
3.
4.
5.
Remember to breathe spontaneously through the 12 repetitions, but then add a relaxed
exhalation through the mouth at the end of the repetitions. This exhalation activates
the energy flow.
If you are new to Sinew Metamorphosis, dont practice it every day. Do it once or
twice a a week for starters. If you enjoy it (like many people do), then gradually work up
to every other day. After a few months of that, you can try doing it every day.
The 12 Postures
Historical records give descriptions, but no names for the postures. For years, my
teacher used names like Flicking Fingers and Stretching Palms, which are not very
poetic. A few years ago, he created his own names in the classical Chinese style.
Personally, I think they are great.
(As an aside, I feel that my teacher did something similar by not only writing his books in
English, but by translating these arts into Western culture.)
The word Shou means hands, but refers to the 18 techniques. So a figurative
translation would be the 18 Techniques of the Enlightened Ones.
Over time, the 18 Luohan Hands evolved into the 18 Luohan Fists. Here, fists also
refers to the techniques, but implies that they are not just for health. In other words, it
was a form of Kung Fu. This was the birth of Shaolin Kung Fu, a martial art that would
becomelegendary.
Does that sound woo woo to you? I admit that, 20 years ago, it might have sounded
pretty weird to me too. But now I realize that all great art happens in a deep state of
meditation and is essentially plucked from the cosmos. Mozart said that his music
flowed to him from God. Da Vinci went into a deep state of meditation before creating
his great works. When you look carefully at artists throughout history (and across all
cultures), you find one thing in common they all tapped into the power of meditation.
Wherever these exercises came from, they are a godsend. They have changed my life,
and the lives of my students. If I had to teach only one set of exercises for the rest of
my life, it would be an easy choice: The 18 Lohan Hands.
The 18 Exercises
Ive chosen to use old pictures of my Sifu from the 1980 for two reasons. One, because
I think they look cool, almost like ancient drawings. And two, because if youre trying to
learn the patterns from the pictures, youre going to have a very hard time. And thats a
good thing. Let it be a reminder that the visible form is the least important aspect, and
that its important to learn face-to-face from a teacher.
This pattern is arguably the best single Qigong pattern in the world. Its forte is that it
promotes a holistic Qi flow throughout the body. The exercise works on the Triple
Warmer Meridian (San Jiao Mai) and thus harmonizes the upper, middle, and lower
energies.
2. Shooting Arrows
3. Plucking Stars
4. Turning Head
lu lu xuan zhuan
Rotating Winch
Useful for: tension in their neck and shoulders, headaches, migraines, neuralgia, thyroid
issues, Parkinsons disease, stroke recovery, preventing colds and flus.
This exercise isnt just for loosening your neck. Energetically, Turning Head is used to
powerfully cleanse the Chinese concept of the Sea of Marrow, which loosely translates
to the head, spine, and nervous system. The exercise brings energy to the entire spine,
the brain, as well as the throat, ears, and eyes.
5. Merry-Go-Round
nu mu chong quan
Punch with Eyes Wide
Useful for: excess or insufficient anger, hemorrhoids, myopia and other eye problems,
liver disease, stress relief, lack of self confidence.
This pattern helps to develop powerful punches for martial artists. But the power comes
from the Qi, not from the muscles. If the muscles are tensed, then the Qi has trouble
flowing to the end of the punch. Besides developing internal force for martial arts, this
exercise massages and strengthens the Heart and Small Intestine Meridians. In order
to obtain the benefits listed above, its critical to make the appropriate sounds and use
correct breathing, both of which should be learned face-to-face from a master.
8. Nourishing Kidneys
pan zu gu yao
Touch Toes Nourish Kidneys
Useful for: sexual dysfunction, memory problems, sciatica, low back pain, incontinence,
phobias, fertility, impotence, low libido, self discipline.
A Western doctor will tell you that your kidneys have nothing to do with sex. A Chinese
physician will tell you that your kidneys have everything to do with sex. This exercise, as
the name implies, powerfully nourishes the Kidney Meridian.
xian he qi wu
Divine Crane Begins Dancing
Useful for: knee pain, kidney stones, strength, flexibility, longevity, weight loss.
This exercise helps to channel energy down the legs. Because everything is
interconnected via our energy matrix, channeling energy to the legs sometimes helps to
solve problems in other parts of the body. Of course, this exercises also helps build
strength and flexibility.
Useful for: arthritis, tendonitis, impotence, low back pain, chronic fatigue syndrome,
depression, grief, memory problems.
This is one of the best exercises for channeling Qi to the hands. Because of this, its
part of the method for an advanced Kung Fu art called Cosmos Palm. In combination
with other exercises, its also excellent for stimulating the Five Animal Play.
Do you want to break a brick with your palm? This exercise, when done correctly, will
give you the internal power to do that, without any other conditioning. Those problems
related to the Liver and Spleen Meridians will also find this exercise useful.
xian he zhuan xi
Divine Crane Rotates Knees
Useful for: knee pain, sexual dysfunction, edema, varicose veins, incontinence,
impotence.
You may be surprised, but Rotating Knees can help to overcome sexual problems, and it
can enhance sexual performance and enjoyment. Like Lifting Heels, it also helps to drain
negative energy down the legs. Since this energy often gets stuck in the knees, this
exercise is extremely useful.