Mountains and Rivers Neigong

Yi Jin Jing 100 Day Foundation Course Introduction

Practice Introduction and Notes

Warm Up: Shaking (Dou Gong 斗功)

Basic Standing Posture: How to Sink Your Stance

Leg Postures for the Yijinjing 12 Postures Set

Chest-waist Folding Movement

Closing: Self-massage and Tapping

1: Wei Tuo Offering the Pestle (demo)

1: Wei Tuo Offering the Pestle (instructions)

2: Wei Tuo Offering the Pestle 2 (demo)

2: Wei Tuo Offering the Pestle 2 (instructions)

3: Both Palms Holding Up the Heavens (demo)

3: Both Palms Holding Up the Heavens (instructions)

4: Plucking the Stars and Changing the Dipper (demo)

4: Plucking the Stars and Changing the Dipper (instructions)

5: Pull Nine Oxes by the Tail (demo)

5: Pull Nine Oxes by the Tail (instructions)

6: Sending Out Claws and Displaying Wings (demo)

6: Sending Out Claws and Displaying Wings (instructions)

7: Nine Ghosts Drawing Swords (demo)

7: Nine Ghosts Drawing Swords (instructions)

8: Three Plates Crashing Down (demo)

8: Three Plates Crashing Down (instructions)

9: Green Dragon Stretching Out Claws (demo)

9: Green Dragon Stretching Out Claws (instructions)

10: Crouching Tiger Pounces On Its Prey (demo)

10: Crouching Tiger Pounces On Its Prey (instructions)

11: Bowing Down and Beating the Drum (demo)

11: Bowing Down and Beating the Drum (instructions)

12: Swinging the Tail (demo)

12: Swinging the Tail (instructions)

Standing Neigong

Alternate Version: Neigong Seated in a Chair

Seated Stillness Meditation