Shaolin Sinew-Changing and Marrow-Washing Moving Exercises: Cultivating the Twelve Sinew Channels

Chinese medicine holds that qi and blood circulate in the body mainly through the twelve meridians. If the twelve meridians flow freely, qi and blood are in harmony, bringing health and nurturing life. Conversely, if the twelve meridians are blocked, qi and blood stagnate and all kinds of illness arise.

The muscles of the whole body are divided into the twelve sinew channels according to the routes along which the twelve sinew channels are cultivated. The twelve meridians run within the twelve sinew channels of the body and play a decisive role in nourishing them and governing their health, while the twelve meridians also protect the twelve sinew channels and regulate their immunity.

The “sinews” spoken of in the Sinew-Changing Classic (Yijin Jing) are these twelve sinew channels. Yi means to change or improve; “changing the sinews” means improving the body's twelve meridians. The Sinew-Changing Classic is the classic practice method for improving the twelve sinew channels, and its fundamental aim is to cultivate the twelve meridians.

More specifically, in standing meditation the whole sinew channel is in an activated state, which strengthens the conductivity of the meridian running within it. The key here is to hold the posture accurately, because each standing posture is designed for the sinew channel it trains. If you cannot perform some posture fully, you should still know the standard form clearly and do your best to achieve it.

The Shaolin Sinew-Changing Classic differs from ordinary physical activity. Ordinary physical activity also exercises the twelve sinew channels, but not systematically, channel by channel, so it has difficulty activating the twelve meridians. The subtlety of the Sinew-Changing Classic lies in using specific postures to place an entire sinew channel in an activated state, thereby stimulating the entire corresponding meridian, bringing it into an ordered state, strengthening its conductivity, letting qi and blood flow freely, and increasing the body's inner motive power—true force (inner strength, inner power).

1. General Principles of the Shaolin Sinew-Changing and Marrow-Washing Moving Exercises for Cultivating the Twelve Sinew Channels

1. Every posture of the Sinew-Changing Classic is a standing exercise and should not be understood as a moving exercise. The error of the many versions popular today is to practice many of the postures as moving exercises; enthusiasts of the Sinew-Changing Classic can confirm this through the experience of standing practice.

2. Each standing posture has a left form and a right form, determined by the feet: with the left foot forward one trains the sinew channels of the left side, the left form; with the right foot forward one trains those of the right side, the right form. Even the upright standing postures have left and right forms. Look carefully at the diagrams handed down from antiquity, and you will find that in every posture the feet are not level; in the upright postures the feet are staggered by about three cun.

3. The common key points of all the standing postures of the Sinew-Changing Classic are “leading with the head” and “relaxing the body.”

“Leading with the head” means using the head to lead the whole body. In standing practice, the mind does not rely on the supporting strength of each part of the body to hold the body up, but on the lifting force of the head to raise the whole body; this lifting force should reach down to the heels, so that the entire body seems suspended.

“Relaxing the body” means that the body should relax and sink naturally, without supporting strength; only when you relax well can the lifting force of the head reach the heels. So during standing practice, check every part of the body repeatedly for any place using supporting strength, and relax it at once. When leading with the head, the diaphragm tenses most easily; relax the pit of the stomach so that the diaphragm relaxes, and the whole body relaxes easily too, the center of gravity sinking naturally.

In short, leading with the head lifts the spirit, and relaxing the body lets the center of gravity sink; this unity of opposites, one upward and one downward, keeps the sinew channels activated and strengthens the conductivity of the meridians.

4. The mind should be tranquil and deep, free of thought, in non-action (wuwei), still and unmoving. Reading Laozi's Tao Te Ching often can elevate your state of mind; this is the heart method of the Sinew-Changing Classic.

2. Shaolin Sinew-Changing and Marrow-Washing: Cultivating the Twelve Sinew Channels, Section One, the Standing Postures of the Three Yang Channels of the Hand

The three yang channels of the hand all run along the outer side of the arm: the Hand Yangming channel on top, the Hand Taiyang channel below, and the Hand Shaoyang channel in between.

The Hand Yangming channel produces a forward true force; the Hand Taiyang channel, a true force opening to the left and right; the Hand Shaoyang channel, a downward true force.

1. Weituo Presenting the Pestle, First Posture: The Hand Yangming Sinew Channel (Meridian)

Key points: In the left form, stand firmly with the feet turned out in a V at a 90-degree angle, the left foot about three cun ahead of the right. The elbows are at shoulder height and the palms face each other obliquely at an angle of about 60 degrees, the left hand about three cun farther forward than the right. While standing, round the back and keep the inner spine of the waist straight. Lead with the head and relax the body, looking straight ahead. The right form is the reverse.

Course of the sinew channel (meridian): The Hand Yangming sinew channel (meridian) is distributed over the index finger, the front edge of the outer side of the arm, the front of the shoulder and shoulder blade, and the cheeks. When you first stand in this posture, the front of the shoulder and the front edge of the upper arm will feel sore, numb, hot, and swollen; with regular practice this disappears naturally, and gradually you will feel a sense of free flow along the course of the Hand Yangming sinew channel (meridian), and a forward true force will arise in the palms.

2. Weituo Presenting the Pestle, Second Posture: The Hand Taiyang Sinew Channel (Meridian)

Key points: In the right form, bring the feet together with toes turned out in a V, the right foot about three cun ahead of the left. Lean the upper body forward about 30 degrees, head upright, eyes looking level, both arms raised out to the sides, palms up. Note: when leaning, do not bend the waist or hunch the back; the spine must stay straight, the upper body pivoting forward at the hip joints.

Course of the sinew channel (meridian): The Hand Taiyang sinew channel is distributed over the little finger, the back edge of the outer side of the arm, around the ears, and the cheeks. When you first stand in this posture, soreness, numbness, heat, and swelling may appear at the back of the shoulders and upper arms; with long standing these disappear naturally, followed by a feeling of free, light flow, and a true force opening to the left and right arises in both palms.

3. Weituo Presenting the Pestle, Third Posture: The Hand Shaoyang Sinew Channel (Meridian)

Key points: In the right form, take a T-and-V stance with the right foot about three cun ahead of the left. Extend both arms forward at shoulder height, palms facing inward (toward your own neck), fingertips up. Keep the waist and back straight.

Course of the sinew channel (meridian): The Hand Shaoyang sinew channel is distributed over the ring finger, the middle of the outer side of the arm (between the Hand Yangming and Hand Taiyang sinew channels), the top of the shoulder and the side of the neck, and both sides of the face. When you first stand in this posture, the tops of the shoulders easily become sore and swollen; over time this disappears naturally. When the force reaches a certain level, a feeling of free, light flow appears along the course of the Hand Shaoyang sinew channel, and a downward true force then arises in the palms.

3. Shaolin Sinew-Changing and Marrow-Washing: Cultivating the Twelve Sinew Channels, Section Two, the Standing Postures of the Three Yin Channels of the Hand

The three yin channels of the hand run along the inner side of the arm: the Hand Taiyin channel along its upper edge, the Hand Shaoyin channel along its lower edge, and the Hand Jueyin channel in between.

The Hand Taiyin channel produces a backward true force; the Hand Shaoyin channel, a closing true force; the Hand Jueyin channel, an upward true force.

1. Nine Ghosts Drawing the Sabre: The Hand Taiyin Sinew Channel (Meridian)

Key points: This is the left form. The left foot is about three cun ahead of the right. Place the right hand behind the head, palm facing back, thumb side up; place the left hand behind the back, thumb side down, palm facing forward (toward yourself). Keep the spine straight, face turned up to the left. Note: keep both elbows drawn back; do not let them slacken forward.

Course of the sinew channel: The Hand Taiyin sinew channel is distributed over the thumb, the front edge of the inner side of the arm, and between the ribs. When you first stand in this posture, the front of the arm below the shoulder will ache and feel swollen; over time this disappears naturally. If you practice this posture often, you will feel numbness and heat along the course of the Hand Taiyin sinew channel, then a free, light flow, and a backward true force will arise in the palms.

2. Plucking Stars and Exchanging the Dipper: The Hand Shaoyin Sinew Channel (Meridian)

Key points: This is the left form. The left foot is about three cun forward. Place the left hand behind the buttocks, palm down, arm straight; place the right hand above the head, palm up, arm straight. Turn the face to the right and lift the chin slightly. The right form is the reverse.

Course of the sinew channel: The Hand Shaoyin sinew channel is distributed over the little finger, the back edge of the inner side of the arm, and the chest and ribs. When you first stand in this posture, the hypothenar eminence (the fleshy edge of the palm below the little finger) will feel sore and swollen; over time a sense of free flow arises along the course of the Hand Shaoyin channel, and an inward closing true force arises in the palms.

3. Showing the Claws and Spreading the Wings: The Hand Jueyin Sinew Channel (Meridian)

Key points: This is the right form, with the right foot about three cun forward. Place both hands above the head, palms up, fingers pointing toward each other, the right palm about one cun ahead of the left. Keep the spine straight, lead with the head, and relax the body. Note: do not hunch the shoulders; sink them.

Course of the sinew channel (meridian): The Hand Jueyin sinew channel (meridian) is distributed over the middle finger, the middle of the inner side of the arm (between the Hand Taiyin and Hand Shaoyin), the armpit, and between the ribs. When you first stand in this posture, the heel of the palm and the inner wrist will feel sore and swollen; with long practice a sense of free flow arises along the course of the Hand Jueyin channel, and an upward true force arises in the palms.

4. Shaolin Sinew-Changing and Marrow-Washing: Cultivating the Twelve Sinew Channels, Section Three, the Standing Postures of the Three Yin Channels of the Foot

The three yin channels of the foot are distributed mainly along the inner side of the leg: the Foot Taiyin channel along the front edge of the inner side, the Foot Shaoyin channel along the back edge of the inner side, and the Foot Jueyin channel in between.

The Foot Taiyin sinew channel (meridian) produces a backward true force; the Foot Shaoyin sinew channel (meridian), a downward true force; the Foot Jueyin sinew channel (meridian), an inward closing true force.

1. Pulling Nine Oxtails Backward: The Foot Taiyin Sinew Channel (Meridian)

Key points: This is the left form. The left foot takes an empty step, the tip of the foot touching the ground, toes pointing left, heel raised, with the weight on the right foot. The thumb and index finger of the right hand point at your own Yintang (the point between the eyebrows), the other three fingers naturally curled into a fist; the right hand is about one chi from the head, the right elbow at shoulder height. Place the left hand behind the left hip, little finger and index finger straight and pointing behind you, middle and ring fingers hooked back, the thumb pressed on the tip of the index finger, palm facing right.

Course of the sinew channel (meridian): The Foot Taiyin meridian is distributed over the big toe, the front edge of the inner side of the leg, and the chest and abdomen. With regular practice of this posture, a sense of free flow arises along the course of the Foot Taiyin sinew channel, and a backward true force arises under the feet.

2. Three Plates Falling to the Ground: The Foot Shaoyin Sinew Channel (Meridian)

Key points: This is the right form. The right foot is about three cun ahead of the left, the feet about one foot-length apart and turned out in a V. Bend the knees and squat down, tuck in the buttocks, keep the spine straight, and lead up with the head. Place both hands beside the hips, the five fingers naturally spread, the tiger's mouth (the web between thumb and index finger) facing forward and the palms down. Twist the elbows from back to outward and forward, counter to the knees twisting backward. The right hand is about one cun farther forward than the left.

Course of the sinew channel (meridian): The Foot Shaoyin sinew channel runs through the little toe, the sole, the back edge of the inner side of the leg, and the front of the spine. Regular practice of this posture strengthens the spine; a sense of free flow arises along the course of the sinew channel (meridian), and a downward true force arises under the feet.

3. The Hanging-Tail Posture: The Foot Jueyin Sinew Channel (Meridian)

Key points: This is the left form. The left foot is slightly ahead, about three cun. The feet are turned out to form a 180-degree angle, toes pointing outward and heels inward, the heels about one foot-length apart. Bend at the waist and raise the head. Interlace the ten fingers, the fingers crossing onto the palm of the opposite hand rather than its back, palms facing down. Note: do not bend the knees or lower the head. The right form is the reverse.

Course of the sinew channel: The Foot Jueyin sinew channel runs through the big toe and the middle of the inner side of the leg, between the Foot Taiyin and Foot Shaoyin. Regular practice of this posture produces a sense of free flow wherever the sinew channel passes, and an inward closing true force arises under the feet.

5. Shaolin Sinew-Changing and Marrow-Washing: Cultivating the Twelve Sinew Channels, Section Four, the Standing Postures of the Three Yang Channels of the Foot

The three yang sinew channels of the foot are distributed mainly along the outer side of the leg: the Foot Yangming channel along the front edge of the outer side, the Foot Taiyang channel along the outer edge, and the Foot Shaoyang channel in between.

The Foot Yangming channel produces a forward true force; the Foot Taiyang channel, an upward true force; the Foot Shaoyang channel, an outward opening true force.

1. Crouching Tiger Pouncing on Prey: The Foot Yangming Sinew Channel

Key points: This is the left form. The left foot takes an empty step, with the weight on the right foot. Support yourself on the ground with the ten fingers held together, hands shoulder-width apart. Keep the spine straight and raise the head, with the intention of lifting the whole body. Note: keep the waist and back level, and do not bend the right knee too far.

Course of the sinew channel: The Foot Yangming sinew channel is distributed over the second, third, and fourth toes, the front edge of the outer side of the leg, the chest and abdomen, and the cheeks. With regular practice of this posture, a sense of free flow arises along the course of the Foot Yangming sinew channel, and a forward true force arises under the feet.

2. The Bowing Posture: The Foot Taiyang Sinew Channel

Key points: This is the right form. The right foot is slightly forward, the weight on the left foot, the feet about one foot-width apart. Bend forward at the waist. Interlace the ten fingers, crossing onto the back of the opposite hand, and place them behind the head, palms up. Note: do not squeeze the elbows in; spread them open so that the forearms form a straight line. Keep the spine straight; do not hunch the back or bend the neck.

Course of the sinew channel: The Foot Taiyang sinew channel is distributed over the little toe, the back edge of the outer side of the leg, the lower back, and the crown of the head. With regular standing in this posture, a sense of free flow arises along the course of the Foot Taiyang sinew channel, and an upward true force arises under the feet.

3. Azure Dragon Extending Its Claws: The Foot Shaoyang Sinew Channel

Key points: This is the left form. The left foot is forward and the right foot turned out, the feet forming a 90-degree angle. Push the right palm toward the left; hold the left hand in a loose fist beside the left hip, and tilt the head to the left. Note: lead with the head—although the head is tilted, the intention of leading must be strong.

Course of the sinew channel: The Foot Shaoyang sinew channel is distributed over the fourth toe, the top of the foot, the middle of the outer side of the leg, both sides of the body, and the sides of the head. With regular standing in this posture, soreness, numbness, swelling, and heat, together with a sense of free flow, arise along the course of the Foot Shaoyang sinew channel, and an outward opening true force arises under the feet.

By standing in the postures of the Sinew-Changing Classic, one can generate an inner true force that is soft outside and hard within, with extremely strong penetrating power. This force arises at Mingmen (in the depression below the spinous process of the second lumbar vertebra) and issues from the hands and feet through the twelve sinew channels (meridians), as follows: among the twelve meridians, the yang and yin meridians correspond as exterior and interior pairs, and the true forces they produce run in exactly opposite directions. The true force of the palms has three dimensions and six directions—up and down, left and right, front and back—and so does the true force under the feet. In this way hands and feet unite, just as the famous martial artist Wang Xiangzhai said: “Three forces form one body; six powers interweave.”