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Yi Jin Jing Green Dragon Unsheathes Its Claws

BeginnerMobilityTier T1

A yi jin jing qigong piece. You stand settled with the claw hand chambered, turn the body as the arm begins its drive, drive the claw arm forward, and withdraw it.

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

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand settled, the claw hand chambered.
  • Turn the body and drive the claw arm.
  1. She stands on the mat in the settled stance, the working hand shaped like a claw chambered at the side, the fingers curved and spread.

    Step 1 of 5

    Stand settled, the claw hand chambered.

  2. She turns her body into the drive, the hips rotating, the claw arm beginning to carry forward on the turn.

    Step 2 of 5

    Turn the body as the claw arm begins its drive.

  3. She drives the claw arm forward, the fingers still shaped like a claw, the arm extending on the body's rotation.

    Step 3 of 5

    Drive the claw arm forward.

  4. She withdraws the claw arm back to the chamber, the body returning square, the stance settled.

    Step 4 of 5

    Withdraw the arm to the stance.

  5. She stands on the mat in the settled stance, the working hand shaped like a claw chambered at the side, the fingers curved and spread.

    Step 5 of 5

    Stand settled, the claw hand chambered.

Safety Information

Drive one arm forward like a claw while the body turns. Keep the fingers shaped like a claw. 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.