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Page 2

The Universal Post / March 2013

YI GUN GIN Yi Gun Gin—By Randy Elia Posture 1: Feet should be apart approximately even with the shoulders and parallel to each other with the toes pointing straight ahead and the head forward and eyes looking at eye looking level. The body weight should be supported evenly on both feet. Arms are slightly bent, with both hands dropped to the side of the body. The palms should open up completely and face down, with fingers separated wide apart and pointing forward with the thumbs pointing to the hips. While slowly inhaling, coordinate you breath pulling the fingers up and exert downward pressure on the palms of the hands so the it pulls on the wrist with the greatest force possible. Keeping fingers and hands in the same position, begin to naturally exhale and relax the fingers and palms. Gradually increase the set of repetitions to 49 times.

Posture 2: Feet are close together as in a natural standing position. Arms hang straight down in front. Both hands form a fist with the thumbs lifting up so that they are pointing toward each other. Palms are facing inward toward your body. While slowly inhaling, squeeze the fist tight and lift up both thumbs as high as possible. While slowly exhaling, relax both fist and thumbs but remain in the same position. Both arms are kept straight at al times. Gradually increase the set of repetitions to 49 times

Posture 3: Feet should be apart, parallel to shoulder width with toes pointing straight ahead. Body weight should be supported evenly on both feet. Both arms drop straight down to the side. With palms facing inward, both hands should form a fist with the thumbs bent inside the four fingers. While slowly inhaling, squeeze the fingers tight and push down with the fist with the greatest possible force. While exhaling, relax both arms and fists remaining in the same position. Repeat up es in Continu ue to 49 times. Next Iss

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The Universal Post / June 2013

YI GUN GIN Yi Gun Gin By Master Randy Elia Yi Gun Gin, which means “classical tendon exchange,” is a rarely known system of exercise kept by the Shaolin priests for generations. It is not an exaggeration to say that the reputation in the martial arts earned by the Shaolin Temple is mainly attributed to this simple and easy-to-learn system. It is exactly this secret exercise that made the Shaolin priests almost indestructible. This exercise strengthens the entire body, inside and out, physically as well as mentally, by developing the internal power of the body, called Chi. As a result, the practitioners seem to substitute their old bodies with whole new sets of tendons, muscles, and bones that are much stronger than before. Yi Gun Gin can be practiced by anyone of any age in any physical condition. No equipment of any sort is required. It requires space only big enough for a person to stand, and can be performed at any time of the day.

Posture 4: Assume a natural standing position with feet close together. Form a fist with each hand with the thumbs bent inside the fingers. Lift arms to shoulder height, parallel to the floor, facing the palms of fists toward each other. While inhaling, squeeze the fingers tight and push both fists forward with the greatest possible force. While exhaling, relax both arms and fists remaining in the same position. Repeat up to 49 times.

es in Continu sue Is t Nex

Posture 5: With feet close together, stand straight with both heels slightly off the ground. Form a fist with each hand, and lift arms straight up over head with palms of fists facing each other. While inhaling, squeeze fists tightly, and as though pulling yourself up on an imaginary bar, bend elbows slightly and slowly lift the heels off the floor as far as possible. While exhaling, relax the fists and return to the original position. Repeat up to 49 times.

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The Universal Post

YI GUN GIN BY MASTER RANDY ELIA

Posture 6 With feet apart parallel to shoulder width, toes pointing straight ahead, support body weight evenly on both feet. Form a fist with each hand raising arms so that fists are close to ears with palms of fists lacing downward. Elbows, are extended to the side at the shoulders. While inhaling squeeze both fists tight, and at the same time, strongly pull the fists down and push the upper arms up but without actual physical movement. While exhaling, relax, keeping arms in the same. Repeat up to 49 times [

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The Universal Post / July 2011

YI GUN GIN (CONT. FROM DECEMBER NEWSLETTER) Yi Gun Gin By Master Randy Elia Yi Gun Gin exercises have been around for over 4500 years. It was created by the High Priest Da Mar. Da Mar also erected the famous Shao Lin Temple and originated Kung Fu. Yi Gun Gin was not revealed to anyone until one hundred years after the death of Da Mar, when a notebook describing these exercises was accidentally discovered inside the deteriorated wall of the bedroom where Da Mar lived. Yi Gun Gin consists of 12 exercises. Each of them can be repeatedly performed to any number of times according to the practitioner physical condition, and as he/she gets stronger, they may increase gradually up to a maximum number of 49 times for each exercise. For those who practice seriously, Yi Gun Gin can be done 3 times a day. In conformity with the Taoist concept of self-preserved strength through the perfect inner control of one's physical posture, special attention should be paid to the posture in performing Yi Gun Gin. The spine, including the neck and head, should be kept straight, upright, shoulders sinking down, with the tongue lightly pushing up against the upper roof of the mouth. Eyes should stare straight ahead at a point slightly above eye level. Breathing should be abdominal in a deep, slow manner by movement of the diaphragm.

Posture 7: Stand with feet close together in a natural position. Extend both arms to the side at shoulder height. Form a regular fist with each hand, palms facing downward. While inhaling, squeeze the fists tight and pull toes up as much as possible. While exhaling, relax, put toes down, keeping arms extended to the side at shoulder height. Repeat up to 49 times.

Separate

Posture 8: Stand with feet close together in a natural position. Form a fist with each hand, thumbs bent inside the fingers. Lift arms to shoulder height, parallel to floor, with palms facing each other about one inch apart. While inhaling, squeeze both fists and slowly pull them apart until they are as far apart as shoulder width. At the same time, lift up both heels. While exhaling, relax, put heels down, and bring arms closer together as in original position. Repeat up to 49 times.

(Continued on page 8)

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The Universal Post / July 2011

YI GUN GIN (CONT.) (Continued from page 2)

Posture 9: Assume natural standing position with feet close together. Form a fist with each hand with the thumbs bent inside the fingers. Lift elbows up to slightly above shoulder height, and place two fists in front of the face at nose level, about two inches apart and with the palms of the fists facing outward. While inhaling, squeeze the fists tight and rotate the forearms inward as much as possible. At the same time, strongly push both elbows to the side and push both upper arms up, but without actual physical movement. While exhaling, relax and rotate both forearms to face outward again. Repeat up to 49 times.

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The Universal Post / Sept. 2011

YI GUN GIN (CONT. FROM

JULY NEWSLETTER)

Yi Gun Gin By Master Randy Elia This is the last of the 3 part series on the 12 exercises of Yi Gun Gin. I hope you enjoyed it. If you have any questions you can speak to me at the conference. Hope to see you there.

Posture 10: Assume natural standing position with feet close together. Form a fist with each hand with the thumbs bent inside the fingers. Lift elbows up and to the side at shoulder height with the fists pointing straight upward, palms facing forward. While inhaling, squeeze the fists tight, and with no actual physical movement, push strongly upward with both arms as if a very heavy weight is being supported. While exhaling, relax. Repeat up to 49 times.

Posture 11: Assume natural standing position with feet close together. Form a fist with each hand, and place them next to the belly, palms facing inward with the thumbs lifting up and pointing to each other about one inch apart. While inhaling, squeeze the fists tight and lift up the thumb as much as possible. At the same time, pull up both fists without any actual physical movement, as if a very heavy weight is being held. While exhaling, relax but keep both thumbs and fists in original position. Repeat up to 49 times.

Posture 12: Assume natural standing position with feet close together, dropping hands naturally to the side. Palms are open and facing forward. While inhaling, with palms facing up, simultaneously lift both arms to shoulder height and lift both heels off the floor. While exhaling, turn palms downward and simultaneously drop arms down to the sides and heels back to the floor. Repeat up to 49 times.

YI GUN GIN Tendon Exchange Kung Fu training is 70% below the waist and only 30% above. In order to maintain a strong upper, body we practice an ancient form called Yi Gung Gin, the Muscle Change Classic or the Tendon Exchange. This form was developed by Bodhidharma, the monk who brought Buddhism from India to China. The monks he taught were developing diseases from long hours of sedentary meditation. Legend states that when this form is trained three times a day, two hours each session for three years, a knife will not be able to penetrate the body. The tendon exchange can help prevent muscle tears because it strengthens the tendons that hold the muscles to the bones. It improves wind, focus, mood and endurance. It oxygenates the blood while the minds controls the tension and timing. I have done the Tendon Exchange right before diving into cold lakes for long swims. My breathing is smooth from the time I hit the water. This form also prevents getting winded during strenuous Northern Shaolin weapons forms or advanced empty handed forms with lots of leaps and high kicks. This form is a great supplement to any type of sport or exercise.

It prevents muscles tears because it stretches and strengthens connective tissue. The whole form uses a breath called Buddhist breath, or animal breathing. It is an exaggeration of natural breathing. On the inhale, the belly expands, and on the exhale, it contracts. To get this feeling, try placing the hand just below the navel. Inhale slowly and constantly as your belly expands into your hand. Imagine that it is your belly that is filling up with air rather than your lungs. As you slowly exhale, contract the belly with increasing intensity. You can also contract or lift the perineum, the small muscle between the anus and the genitals, as you exhale. You may feel a bit light headed from this until you get used to it. Breath silently. Try not to inhale or exhale suddenly during this form. Always try to control the breath. It should seep in and out slowly and evenly. Practice in fresh air, preferably in the morning near oxygenating plants. 1.) Begin with the palms hip level, facing down and feet hip width and parallel. You can find the right spot by touching the thumbs to the hips and then move away a little. As you begin to inhale and relax the belly, push down with the heels of the palms. As you push, pull up and stretch apart the fingers of both hands. Push down with the shoulders and elbows also. Increase the intensity as you fill up with air. When you

are at the top of the breath and pushing as hard as you can, start the exhale and loosen up the hands and arms staying in the position. Feel as if there is a fist in your belly squeezing harder and harder. Keep the belly squeezing until all the air is out. Then begin another inhalation with the same palm push. Imagine that the floor is trying to push you up into the ceiling and crush you, and you must push it down. All of the breaths are done this way. Take a relaxed, cleansing breath between each different series of movements.. 2.) Four fingers form a fist and push down in front while the thumb stretches up. Push down with increasing intensity while you fill up with air. Remember to relax the belly as you tense the arms. The image of a floor trying to push you through the ceiling that you are trying to push down works in #2 also. You will need to keep your fingernails short for this form or you will stab your hands. Make each finger work hard. Remember to relax and expand the belly while you inhale and tighten it when you exhale. Feet together. 3.) Form fists with the first digit of the thumb inside of them. Place them by your sides and push down with increasing intensity as you inhale slowly. Squeeze and push down harder and harder as you fill with air. Now put the squeeze on the stomach and relax the arms

keeping them in the position with no tension. If you are becoming too short of breath, interrupt the form with a cleansing breath and then try to continue. In #3, you can imagine that same hostile floor trying to push you up as you push back with all your might. Feet are hip width. 4.) In #4, the fists are the same as #3, but held straight out in front, shoulder height and shoulder width with the thumbs inside. Imagine you are trying to push the wall away from you as hard as you can and with increasing pressure. Also, squeeze and tighten the fists. Don't crush the thumb joint. Squeeze around the top digit only. Relax and stay in the position on the exhale as you gradually tighten below the waist. Feet together. 5.) Both fists are overhead with the thumbs outside, elbows straight as if hanging from two parrallel bars overhead -- fist heels face out. Begin with the heels of the feet slightly elevated from the ground. Pull the fists towards the head and rise up onto the balls of the feet while inhaling slowly, as if doing a pull up. When the fists are just over the top of the head and the feet onto the balls, slowly exhale while lowering the body and straightening the arms. Do not set back onto the heels until the last breath.

6.) Both fists are by the ears with the fist heels facing out and the thumbs outside. Feet are shoulder width. Elbow to shoulder to other elbow is parallel to floor. Pull down with resistance (imagine a metal bar between the biceps and forearms that you are trying to bend) and squeeze fists as hard and slowly as you can as you inhale. Relax with the arms in position and exhale slowly. 7.) Arms are straight out shoulder height and level. Squeeze fists as you curl up and spread your toes, as slowly as the breath and with increasing intensity. Relax the fists but leave them out and put the toes down as you exhale. Don’t forget to tighten the belly. Feet together. 8.) With the thumbs inside the fists, and the fists shoulder height, straight in front and a few inches apart, pull the fists apart with resistance as you go up onto the balls of your feet. Exhale slowly and relax the arm tension and slowly lower yourself onto the whole foot as the fists return to the close together position. Feet together. 9.) With the fists (thumbs inside) on either side of the nose, rotate the forearms upward, keeping the elbows in place squeeze the fists and pull apart on the inhale.

Keep the fists in place, but relax the tension on the exhale. Feet together. 10.) The arms are right angles and center line, shoulder level, with the thumbs inside the fists. Push up and squeeze on the inhale. Relax the arms but maintain the position while exhaling, while tightening the belly, etc ... Feet together. 11.) Imagine two buckets of wet sand with ropes on the handles. Form fists with the thumbs stretching up in front of the tan tien, fist hearts face in. Elbows are bent to maintain the fists at this level. Squeeze the fingers and stretch the thumps up, as if lifting the heavy buckets with the thumbs, as you inhale. Relax the arms while maintaining the position on the exhale. Feet together. 12.) The last series of repetitions uses no arm tension. As you inhale, slowly go up on the toes while lifting the palms facing up to shoulder height and width. Go slowly back onto the whole foot as the palms go down in front facing down. The breathing is the same as in numbers 1 through 11. Relax the arms, but maintain the slow Buddhist breath. Feet together. The only tension is from maintaining balance while going up onto the toes slowly and in the belly while exhaling.