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Yi Jin Jing Pulling Nine Oxen

IntermediateStrengthTier T2

A yi jin jing qigong piece. You stand settled with the arms low, reach the arms as if dragging a heavy weight behind you, lean the body into the pull, and release back to the stance.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand settled, the arms low.
  • Reach the arms as if dragging weight.
  1. She stands on the mat in the settled stance, the arms hanging low, the body centred, ready to reach.

    Step 1 of 5

    Stand settled, the arms low.

  2. She reaches the arms back and down as if dragging a heavy resisting load, the hands gripping the imagined weight.

    Step 2 of 5

    Reach the arms as if dragging weight.

  3. She leans her body into the pull, the weight shifting forward, the arms still extended on the resisted drag.

    Step 3 of 5

    Lean the body into the pull.

  4. She releases the arms back to the settled stance, the body straightening, the hands easing open.

    Step 4 of 5

    Release the arms back to the stance.

  5. She stands on the mat in the settled stance, the arms hanging low, the body centred, ready to reach.

    Step 5 of 5

    Stand settled, the arms low.

Safety Information

Reach the arms as if dragging resistant weight, leaning into the pull. Keep the reach long and the body leaning. Qigong practice needs a clear mat. Anyone with a shoulder, elbow, wrist, hip, back, knee or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.