About the 12-move teaching instruction version of Yi Jin Jing as follows:

"Yi Jin Jing", also known as "Dharma Yi Jin Jing" and "Dharma Marrow Cleansing Yi Jin Jing" , is a Daoyin technique used by ancient Chinese folk to strengthen the body. It aims to move the muscles and bones by practicing some specific exercises, so that the person's Qi and blood can flow more smoothly, the limbs can be strong, and life can be prolonged.

The name of the exercise method "Yi Jin Jing" was first seen in the book of the same name "Yi Jin Jing" during the Tianqi period of the Ming Dynasty. Later it was also called "Neigong Illustrated Theory". The most complete existing information is the "Illustrated Explanation of the Marrow Cleansing Internal Strength of the I-Ching" compiled by Zhou Shuguan in the late Qing Dynasty. The Yi-jin Jing has multiple enlarged versions in circulation. These versions are basically based on the "Twelve Postures of the Yi-jin Jing". Created based on the basics.

1. The first posture of Wei Tuo presenting the pestle

Stand upright, hold your hands in front of your chest, keep your energy, calm and calm, your heart clear and your appearance respectful.

2. The second posture of Wei Tuo Xian Pestle

Put your palms on the Tianmen and look up, and stand on your toes. The legs and flanks around the body are as thick as plants, and the teeth are clenched and do not relax. I can generate fluid to touch my palate, my nose can regulate my breath and feel my mind at ease. The two fists were slowly withdrawn, and the force was still holding Zhong Xuan.

3. The third position of Wei Tuo Xianchu

The toes are on the ground, the hands are spread out, the mind is calm, and the mouth is dumbfounded.

4. Reaching for stars to change fighting posture

Cover your head with one hand holding the sky, and focus on your eyes from the palm. Inhale through the nose and adjust the breath frequently, and forcefully withdraw the left and right breasts.

5. Pull the nine ox tail backwards

Stretch the legs back and bend forward, and the lower abdomen will be loose. The strength lies in the two arms, and the eyes must be focused on when observing the fist.

6. Exiting the melon and showing the wings

Stand up and look angry, push your hands towards the front. To retract the position with force, the effort must be completed seven times.

Seven. Nine Ghosts Drawing the Saber Position

Bend your head to the side and hold your head and neck. Withdrawing his head, the knife is too fierce. The left and right phase wheels are straight and calm.

Eight, three-legged posture

The upper palate is firm and supported, and the eyes are open to pay attention to the teeth. The feet are spread out to squat like squatting, and the hands are pressed as hard as Zhen. The two palms are turned together, and the weight is increased. Keep your eyes open and your mouth closed, stand up without leaning.

9. Qinglong explores the melon potential

The green dragon explores the melon, coming out from the left and right. The monks follow this method and their palms are flat and the Qi is strong. Strengthen the shoulders and back, and wrap around the knees. The eyes are calm and the mind is calm.

10. Crouching Tiger Pouncing on Food

Squatting with the legs apart as if leaning forward, flexing and extending the left and right waists alternately. Hold your head and chest high as a forward gesture. Cracking your back is like beating a sheep. The breath of the nose is not even in and out, and the fingertips are on the ground for support. Subduing the dragon and subduing the tiger is a matter of immortality, which is both true and hygienic to learn.

11. Bow posture

Hold your head with both hands, lowering your waist to your knee muscles. The head can be probed under the crotch, the mouth is even closer to the tips of the teeth, the ears are covered, and the energy of the cave is free. The tip of the tongue is still touching the palate, and the force is at the elbows.

12. Tail-turning posture

Knees straight and arms extended, push hands to the ground. He stared, raised his head, and concentrated. Stand up and stamp your feet, twenty-one times, stretch your arms left and right, with seven as your ambition. Do more sitting exercises, cross your legs and lower your eyes. The mouth focuses on the heart, and the breath regulates the nose.