Dr. Yang Jwing Ming offered me a clue. He stated that to write a book, he does extensive research on the subject, collecting whatever material he can find. Then he studies it to learn the truth.
He relates in his book, “Qigong the Secret of Youth—Da Mo’s Muscle Tendon Changing & Marrow Brain Washing Classics” that there really is no single form, but what was passed down was practice theories to obtain the result.
In general, Qigong is not external calisthenics. It is internal work using the mind, breath, and body. Although because most practitioners are mainly interested in building up aerobic endurance and muscular strength through resistance (external), the exercises gravitated toward those interests. Regrettably, we are all often too hasty, seeking quick superficial results, over deeper more substantial abilities that take a lot more time to achieve. Long term discipline is really tough. The set in the image is probably older than the set commonly associated with Shaolin today. It combines three elements: 1. Breathing – While inhaling unrestricted, individual muscles are gradually tightened at the same time. During the exhalation, the muscles are slowly released. It is important not to tighten the body making the breath restricted and unnatural. Being proficient in abdominal breathing is recommended. Reverse breathing requires good instruction. 2. Body – The different postures focus upon individual muscles as Tai Chi (Yinyang pairs); lower arms (inside / outside), upper arms (inside / outside), chest / upper back, etc. As the muscle contracts, it pulls on the tendon that attaches it to the bone. (Isotonic / Iso-tension exercises) The objective is to make the tendons more resilient. Tendons are fibrous, not stretchy. It is considered that a muscle is only as strong as the tendon that attaches it to bone. Movement is from the bone. The saying is about tendons; “An inch longer, an inch stronger”. Tendon strength is also traditionally linked to longevity. The old term for connective tissue is Sinew. Older Kung Fu masters often say, it is not from muscular strength, but from tendon strength that produces Fa-jin (issuing energy). Think of the tensile strength of a cracking leather whip. 3. Mind – The most important feature is having the mind in the body (somatic). Through practice each muscle can be activated individually. The mind leads the Qi. The Qi moves the body. Proper usage and timing of muscular contraction / release and finer motor skills are linked to making the connections of the nervous system from brain to muscle clearer. Use it or lose it. Harmonizing Jing (physicality), Qi (intrinsic energy), and Shen (spirit) is fundamental to Qigong. It is a form of meditation that seeks that “imagination becomes reality”. “Stillness overcomes motion”. The mind directs the Qi from root to muscle with minimum subtle movements. It is the complement to the fast dynamic movements of Kung Fu fighting techniques. Will is Mind-Force. The real point is, internal training is about understanding the theory and applying it to practice as principles. Inside (mind) creates outside (body). This is why there can be many forms based on the same theory. If we don’t understand the theory and how it is applied in practice, we are simply moving around making shapes and holding postures. It is empty. Note: The exercises must be done softly first. Incrementally increasing tension. Be careful. It is easy to cause injury because the muscle / tendon link is weak. Strengthening that connection is the whole point of the exercise. Causing injury from over enthusiasm will cause a set back. Tendon pulls are very slow to heal. Pain and inflammation. Also too much of this exercise will over stimulate the nervous system. I have know students that did not heed this warning, only to end up with their hands trembling.