Скачать или смотреть Health Qigong “Yi Jin Jing(YiJinJing)”–Tendon-Muscle Strengthening, Official Chinese Version-English

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The “Health Qigong · Yi Jin Jing” promoted by the General Administration of Sport of China is a modern, standardized version of the traditional Yi Jin Jing. It was created by experts organized by the Health Qigong Administrative Center under the General Administration of Sport, blending the essence of the traditional Twelve Routines while emphasizing scientific principles and accessibility. This version focuses on spinal rotation, flexion and extension, and on stretching muscles and tendons. Through continuous, flowing movements, it helps to loosen muscles and bones, harmonize qi and blood, and has significant benefits for cardiovascular health, respiratory function, and balance.

Core Features

Movement Design
Based on the traditional Twelve Routines, it stresses the integration of strength and softness, form and breath—featuring postures such as “Wei Tuo Presents the Pestle” and “Plucking Stars and Changing the Dipper.” By stretching fascia and mobilizing joints, it promotes blood circulation in soft tissues.

Fitness Benefits
Regular practice can relieve chronic conditions such as osteoarticular disorders and insomnia, enhance muscular strength and flexibility, and is especially suitable for middle-aged and elderly people with adjusted range of motion.

Teaching Resources
Official supporting materials include videos, verbal cue music, and illustrated movement guides, demonstrated by national champions for easy learning and follow-along practice.

Historical Background

The origins of Yi Jin Jing can be traced back to Daoist “guiding and pulling” exercises (Daoyin). It became systematized during the Ming and Qing dynasties. The modern version has been systematically compiled by sports authorities and developed into a nationwide fitness program.