The Twelve Stances of Yi-Jin-Jing (The Tendon-Altering Sutra) Part 3

The Twelve Stances of Yi-Jin-Jing (The Tendon-Altering Sutra) Part 2

第五式倒拽九牛尾

接上式，左手由上经左侧至左胯外侧，掌心向上，手指内屈，右手由背后伸至肩高时屈肘，变成虚握拳，上体与左腿成一条斜线，与地面约成45度。 右脚向右跨一步，同时向右转体90度成右弓步势，右膝关节弯曲，膝盖不超过脚尖，外形动作似用力拉车状。 呼吸自然，意念两手心。 然后身体左转，左脚向前上一步，左手伸向前，右手伸向后，动作相同，方向相反（右图）。

5^th Stance: Pulling Nine Bulls by Their Tails

Continue from the last stance. Move left hand downward past the left side of your body until it reaches the outside of the left hip. Turn palm facing upward and bent the fingers inward slightly. Raise the right hand up from behind your back until the arm is at shoulder height, then bend the elbow and transform palm into a hallow fist. The upper body and the left leg should now be inclined to form a 45 degree angle with the ground. Move right foot one step to the right and at the same time turn your body right 90 degrees and from a front stance toward the right. Bend the right knee but the knee should not exceed the toes of the right foot. The posture resembles pulling hard on a wagon. Maintain natural breathing and focus your mind on the two palms. Then turn your body left and take a step forward with your left foot. Reach the left hand forward and extend the right hand back. The movements are the same just to the opposite direction (see right figure).

 

第六式出爪亮翅

接上式，右腿用力蹬地，向前上一步，落于左脚内侧，成立正姿势。 两臂均回收于腰间，拳心朝上。 然后两拳变掌，同时向前推掌，掌心向前，指尖与肩斋平。 向前推掌要重如推山。 推掌时意想推窗望月，返回时五指微张，慢慢收向两胁，意想海水返潮。 反覆七次。

6^th Stance: White Crane Spreading Wings and Extending Claws

Continue from the last stance. Firmly push the ground with the right leg and then take a step forward so the right foot lands next to the inside of your left foot and you are standing straight (the Attention position in military drills). Retract both arms back next to your waist still holding fists with the palm side facing upward. Then open the fists and shift hands into the palm form. At the same time push your palms forward. The centers of your palms should be facing forward, and the finger tips should be at shoulder height. Push palms forward as though you were pushing a giant mountain. Imagine that you are pushing windows open so you can appreciate the beauty of the moon when pushing palms forward. When retracting the arms, slightly separate the fingers and slowly retract arms back to the sides of your waist. Imagine the tidal waves retracting to the ocean. Repeat seven times.

Now let's see how Mr. Bruce Wen does it and explains it. Remember, it might be slightly different from the version I translated.

The Twelve Stances of Yi-Jin-Jing (The Tendon-Altering Sutra) Part 4


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I also do this intense abs workout twice a day! It's a good one!