Set 7: Nine Ghosts Draw the Horse Sword
A. Nine Ghosts Draw the Horse Sword on the right Continue from the previous posture.
Continue from the previous posture described in “Learning Yin Jin Jing for Better Mind and Body Health-Part 6”
(1) Rotate your torso to the right. Simultaneously, position your right palm facing upward while your left palm faces downward (illustrated in Figure 1a from the front view and Figure 1b from the side view).
(2) Adduct the right hand from the chest and extend it backward through the right armpit, ensuring the palm faces outward. Simultaneously, extend the left hand from the chest to the upper front, also with the palm facing outward (illustrated in Figure 2a and Figure 2b).
(3) Turn the torso slightly to the left while simultaneously extending the right hand forward and upward along the side of the body, positioning it in front and above the head; simultaneously the left hand descends along the left side of the body to the lower back, as illustrated in Figure 3. Ensure that the eyes track the motion of the right hand.
(4) Moves the right hand in a half-circle around the head from the back to the left, subsequently covering the left ear with the fingers of the right hand, meanwhile bents the left elbow, and positions the back of the hand against the spine with the fingertips pointing upward (illustrated in Figure 4).
(5) Rotate the head to the left, apply pressure to the auricle using the middle finger of the right hand, and press the Yu Zhen point (described in Chapter 5 and illustrated in Figure 5.3) with the right palm. Subsequently, direct your gaze towards the back and left corner, as illustrated in Figure 5.
(6) Rotate your body to the right, stretch out your arms, and open your chest; gaze towards the upper right and maintain this position while taking several deep breaths (shown in Figure 6a, Figure 6b).
(7) Bend your knees while simultaneously rotating your upper body to the left. Keep your chest elevated and extend your left hand upward along your spine as far as you can. Focus your gaze on the back of your right heel and maintain this position for several deep breaths (shown in Figure 7a and Figure 7b).
(8) Repeat actions (5) – (7) three or more times.
B. Nine Ghosts Draw the Horse Sword on the left
(1) Gradually straighten the body and extend the knees while simultaneously reaching the arms out to the sides, as illustrated in Figure 8.
(2) Repeat steps (2) – (8) described in “Nine Ghosts Draw the Horse Swords on the right” on the opposite side, as illustrated in Figure 9, Figure 10, Figure 11a, Figure 11b, and Figure 12.
Key points to Remember:
- Apply opposing forces by pulling and stretching, allowing the body to bend and turn in a harmonious way.
- Breathe in naturally as you open up your chest and arms, and breathe out naturally as you ease your shoulders and draw your arms back.
- If you have high blood pressure, cervical spondylosis, or similar health issues, keep the head rotation minimal and gentle.
Functions and Health Benefits:
- Coordinated twisting and stretching movements of the body can enhance the flow of internal Qi, or true energy, throughout the entire system, facilitating the opening and closing processes. These movements also provide a gentle massage to the spleen and stomach while fortifying the kidneys.
- Furthermore, these exercises can increase muscle strength in the neck, shoulders, waist, and back, while also improving the functional mobility of the various joints in the body.
Set 8 of Yi Jin Jing will be taught next week in “Learning Yi Jin Ying for Better Mind and Body Health- part 8”.
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.