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

Preparation Stance
Stand upright, slightly point toes outward, and keep feet shoulder width. Relax your entire body, clear
your heart, and keep your mind focused. Let arms hang naturally and keep them close to the outside of
your thighs. Tighten your chin slightly. Keep your eyes half closed half open. Take three deep breaths.



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1st Stance: Skanda[1] Presenting the Vajra Pestle

Stand in an upright position, keep two heels close, and slightly point toes outward like the Chinese
character eight. Keep arms shoulder width, slowly raise arms forward, palms facing each other. Raise
arms until they are at shoulder height, fold forearms inward so each elbow is at a 90-degree angle. Bent
palms backwards while breathing in. Then slowly put palms together in a prayer position in front of
your chest. Breathe out at the same time and imagine that you are directing inner energy flows from
your limbs into your chest. Hold the position for one minute.

[1]

Skanda is a Bodhisattva in Buddhism scriptures.

2nd Stance: Shoulders Carrying the Demon-Subduing Vajra Pestle

Continue from the last stance, slowly lower two arms without moving the body and gradually move
arms outward. Stop briefly when your two hands reach the Dan-Tian (lower abdomen) region. Then
lower your hands while moving them outward and let your hands move past the outer side of your
thighs before bringing your arms upwards on the sides with palms facing down. Raise your arms until
they are even with shoulder height. Raise your heels to stand on your toes. When lowering your arms,
you must submerge you mind into the Dan-Tian region. When raising your arms on the side, direct the
energy flow from each arm into the center of your palm. Breathe naturally and maintain a peaceful and
calm mind. Hold the position for one minute.

3rd Stance: Palm Lifting the Heavenly Gate

Continue from the last stance. While keeping the body static, slowly raise arms from the side until they
are at shoulder width. Now bend the elbows and turn your palms so your palms are facing upward and
the tips of your hands are pointing at each other. The two arms should be in a U-shape. Push hands
upward with strength and at the same time raise your heels off the ground. Grit your teeth and push the
palate with your tongue. Swallow saliva down to the Dan-Tian (lower abdomen) region. Then turn your
heels outward and slowly lower your arms to the side until they form a straight line with your
shoulders. While lowering the arms, bend your fingers inward in order, pinky first and thumb last, and
lower your heels back to the ground. Inhale while changing your arm position from flat on your sides to
a lifting position. Once reaching the lifting position hold your breath shortly or breathe naturally. After
the stance is completed, hold the position for half a minute.



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4th Stance: Picking Off Stars and Change the Big Dipper
Continue from the last stance. Move left arm downward in a circular motion until it is behind your back
with palm facing down and push palm down with strength. Turn the right palm downward and raises
the right arm with palm facing down; at the same time turn your head 90 degrees to the right. Lift your
head slightly to stare at your right palm. While turning your head, lift the right heel and rotate it so it
makes up a T-step with your left foot. Keep your body weight on the left foot (see left figure). Hold the
position for about half a minute and take 3-5 deep breaths. Then lower your right hand and raise your
left hand to perform the stance on the other side (see right figure).

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5th 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).

6th 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.

7th Stance: Nine Ghosts Drawing the Saber

Continue from the last stance. Open your arms and move to the side at should height with the palms
facing up. Then bend the right arm and reach your right hand behind your head. Bend your waist
slightly and lean your head to the left slightly. Use the first joint of the index finger and the middle
finger to grip the left earlobe. Lift gently with the index finger while pushing down gently with the
middle finger and pull gently to the right. At the same time bend the left elbow and place the back of
your left hand upward so it is between the two shoulders. Raise your left hand as high as possible. Point
the fingers upward and turn your body left. Bend knees slightly and look down at the top of the right
foot. Then slowly return body to the original position. Turn your head to the left and look behind your
shoulder (see left figure). After completing the stance stand still for about half a minute. Then perform
and stance in opposite direction once (see right figure).

8th Stance: Three Bases Dropping to the Ground

Continue from the last stance. Take a step left with the left foot and point the feet outward. Hold your
arms out flat at the side of the body at shoulder height with palms facing down. Then squat down into a
horse stance and pushing downward with both palms at the same time until they are at knee height.
Then rotate both arms outward and turn both palms to face up. Slowly straighten both legs to stand up
at the same time and naturally raise both arms so they are flat at the side of the body. Exhale when
pushing down and set your mind on the center of the two palms as if you were pushing down floating
logs in water. Inhale when raising the palms as if there were heavy objects inside the two palms. Repeat
three to five times.




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9th Stance: Green Dragon Waving Its Claws

Continue from the last stance. Retract left foot back next to the right foot in an Attention position (like
in military drills). Bend the left elbow and retract left arm next to the left side of the waist. Meanwhile,
bend the right elbow slightly, inhale, turn the upper torso to the left, reach forward with the right hand
in a dragon claw, exhale and make a Shu sound. Remember to relax the waist and abdomen for this
stance. Retract the right hand back and then reach out the second time 46 degrees to the left with a
dragon claw. Retract again and then reach out a third time 90 degrees to the left. Next, let the head lead
the torso and make a small circular movement counterclockwise. Then make a circular movement with
the right hand (see upper figure). Glance following the left claw hand as if hunting for preys. Make the
Shu sound each time when reaching out with the claw hand. Extend and retract the right arm when
executing the dragon claw. Turn your body afterwards. Then retract right hand back to the waist side
and reach out with the left hand in dragon claw to the right (see lower figure).


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10th Stance: Crouching Tiger Hunting for Prey

Continue from the last stance. Retract the left arm back to the stomach. Take a step to the right with the
right foot and at the same time turn 90 degrees to the right. Lean the upper body forward following the
natural flow of the movement and pounce forward with both palms facing down like how a crouching
tiger pounces on its prey. Both palms should reach the ground while the legs are in a right front stance.
Raise your head and look around (see upper figure). Next use fingers from both hands to support your
entire body weight. Bend the left knee to 90 degrees and lift the left foot off the ground and turn the
bottom of the foot upward. One arm should be in extended position while the other one is bent. Shift
your body up and down for three to five times. Then raise both hands with palms facing upward and
turn your body 180 degrees to the left. Turn the palms to face downward again and execute the
crouching timer pouncing on prey move, only in opposite direction (see lower figure).


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11th Stance: Bowing Down and Beating the Heavenly Drum

Continue from the last stance. Put the right foot down to the ground and stand back up. Turn 90 degrees
to the right to return to facing front. Move right foot half step toward the left foot so they are at
shoulder width and then squat. Raise both hands above your head and then lower them behind the head
until your palms cover your ears. Relax the whole body. Slightly bend the index fingers, the middle
fingers, and the ring fingers and gently tap the occipital bone with alternating hands. Tap seven times
with each hand. This is called Beating the Heavenly Drum. After beating the drum hold the back of
the head with both hands and slowly bent forward until your head cannot go any lower between your
crotches. Keep the knees straight as if you are bowing down. When beating the heavenly drum, turn
your body 90 degrees to the left first, next turn 180 degrees to the right and then turn 90 degrees to the
left. Clench your teeth while bending forward and take small breathes naturally. Repeat three times.

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12th Stance: Swinging the Tail

Stand with legs spread open. Slowly raise your hands past your chest and above your head, palms
facing upward. Fix your stare on your palms as they move. Keep your body upright and dont pull back
shoulders or hold out your bosom. With ten fingers crossed, rotate your wrists and then lift upward with
palms facing up. Extend the upper body and bend your waist backward while looking up. Then bend
your body forward with both arms stretching out on the side and touch the ground. Lift your head and
open your eyes wide. When exhaling, bend forward and at the same time lift the back heels off the
ground slightly. When inhaling, return upper body back to standing position and land the back heels
back to the ground. Repeat 21 times. To finish the exercise, stand in upright position and raise your
arms from the side. Bend and extend the arms 7 times.