Set 5: Pull the Tail of the Nine Bulls Backward
A. Pulls the Tail of the Nine Bulls Backward on the right
Continue from the previous posture described in “Learning Yin Jin Jing for Better Mind and Body Health – Part 4”
(1) Begin by slightly bending your knees and shifting your body’s center of gravity to the right. Step back approximately 45 degrees with your left foot to the left, while turning your right toe outward and bending your right leg into a lunge position. Simultaneously, rotate your left hand inward, creating an arc that moves forward and downward, then extending it diagonally backward. Gradually clench your fingers from the little finger to the index finger, finishing with your thumb to form a fist, ensuring the center of the fist is facing upward. At the same time, create an arc with your right hand that moves forward and upward, extending it above shoulder level. Clench your right fingers in the same manner to form a fist. Both fists facing upward, and direct your gaze towards your right fist (illustrated in Figure 1).
(2) Shift your body weight back, bend your left knee, and gently twist your waist to the right. Let your shoulders move along with your waist, and allow your arms to follow the motion of your shoulders. Bring both elbows closer together while bending them, and focus your gaze on your right fist (as shown in Figure 2).
(3) Shift your body weight forward, bending your right knee to establish a right lunge position. Slightly rotate your waist to the left, allowing your shoulders to follow the movement, and let your arms extend in line with your shoulders. Relax and stretch your arms both forward and backward, while keeping your gaze on your right fist (Figure 1).
(4) Repeat Actions (2) to (3) three or more times.
(5) Shift your weight to your left foot, turn your right toe inward to point the front, then shift your weight to your right foot, positioning your left foot parallel to your right foot at shoulder width to create a horse stance. Simultaneously, let both arms hang naturally at your sides, and direct your gaze forward and downward (Figure 3).
B. Pull the Tail of the Nine Bulls Backward on the left
Carry out steps (1) to (5) described in “Pull the Tail of the Nine Bulls Backwards on the right” on the other side, as illustrated in Figure 4a, Figure 4b, and Figure 5.
Key points to remember
- Utilize your waist to direct your shoulders, allowing your shoulders to then guide your arms.
- Keep your abdomen relaxed and focus your gaze on the center of your fist positioned in front of you.
- Extend both forward and backward with the right amount of tension, ensuring coordination with the rotation of your waist.
- When you take a step back, focus on maintaining your center of gravity and ensure your body remains stable.
Function and Health Benefits:
- Rotating the waist causes the shoulder blades to shift, which can activate the Jia Ji, Fei Yu, Xin Yu (described in Chapter 5 and shown in Figure 5.4), and additional acupoints along the back. This action helps to regulate the flow of Qi and blood through the meridians, providing a massage effect on the heart and lungs.
- Coordinating the movements of both the upper and lower limbs can enhance blood circulation in soft tissues, strengthen muscles, and improve the functional activities of the limbs.
Set 6 of Yi Jin Jing will be taught next week in “Learning Yi Jin Ying for Better Mind and Body Health- part 6”.
If you’re interested in exploring more about Qigong or want comprehensive instructions on Yi Jin Jing and other Qigong practices, be sure to check out the book “Qigong for Better Mind and Body Health”. Here is a sample of the book.