Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Yi Jin Jing Sitting Three Times

IntermediateStrengthTier T2

A yi jin jing qigong piece. You stand with the feet under the hips and sink into three successive lowering sits, each one deeper, then rise.

Targets: Hip

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 feet under the hips.
  • Sink into the first sit.
  1. He stands on the mat in the settled stance, the feet under the hips, the knees soft, ready to sink.

    Step 1 of 5

    Stand settled, the feet under the hips.

  2. He sinks into the first sit, the knees bending to a shallow depth, the hips lowering a short way, the torso upright.

    Step 2 of 5

    Sink into the first lowering sit.

  3. He sinks into the second sit, the knees bending deeper, the hips lowering further, the torso still upright.

    Step 3 of 5

    Sink into the second deeper sit.

  4. He sinks into the third lowest sit, the knees at their deepest, then rises smoothly back toward the settled stance.

    Step 4 of 5

    Sink the third lowest sit, then rise.

  5. He stands on the mat in the settled stance, the feet under the hips, the knees soft, ready to sink.

    Step 5 of 5

    Stand settled, the feet under the hips.

Safety Information

Sink into three successive lowering sits. Keep the knees tracking over the toes through the sits. 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.

Get your free personalized program at clapmove.com/register

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