BONE MARROW WASHING

What is Bone Marrow Washing?

This Qigong combines meditation with moving Qigong. It is one of the popular Qigong
forms therapists like to practice for detoxifying and purifying themselves.
Being able to cleanse ones body and mind at the deepest level, this practice is well known
for its efficiency to purge the stagnant Qi, dirty and sickly Qi, as well as all kinds of negative
emotions.
Traditionally, this Qigong is also widely practiced for building up ones stamina and inner
strength, and for promoting ones perseverance and peak performances both physically and
mentally.
Health Benefits of Bone Marrow Washing Qigong

1. Stimulate and activate the adult stem cells in our bone marrow for ultimate health.
2. Gently elongate the spine and keep it flexible. Alleviate and cure many spinal
problems, such as: herniated disk, stiff neck and shoulder, lower back pain, etc.

3. Help cure RSI (repeated stress injury) and TOS (thoracic Outlet Syndrome).
4. Cleanse and de-toxify oneself through purging the stagnant, dirty, and sickly Qi.
5. Get rid of ones negative emotions.
6. Brighten up ones spirits and help cure depression.
7. Build up ones stamina and inner strength.
8. Improve ones eyesight and clear ones mind.
How to Practice Bone Marrow Washing Qigong?

1. Coordinate your breath with your movements.

2. Stretch out comfortably through awareness. Reach out to the sky in a leisurely and
carefree way.

3. Enjoy the sensation when you open up your body. Experience how your torso feels
when it is being expanded

4. Whenever you move one part of your body, the whole body follows. Cultivate your
center-periphery awareness.

5. Using mantras to help move your Qi.

Muscle/Tendon Changing and Brain/Marrow

Washing Qigong
by Dr. Yang, Jwing-Ming, January 25, 2010

China has more than seven thousand years of history. The greatest contribution it can make to
benefit the human race is to share the knowledge it has accumulated in the field of Qi. The study
of Qi has contributed to the development of medicine, religion, martial arts, and methods for
maintaining health and increasing longevity. Thousands of years of Qigong experience and
experimentation have built up solid proof that this ancient medical and spiritual knowledge can
help the human race.
In order to be content with life, you must do more than just keep your physical body aliveyou
need to achieve mental and spiritual balance. The happiness comes from your feelings, not just
from the enjoyment of material things. Looking at American cultural history, I see that people here
have considered the material sciences more important than the spiritual. The only place most
people in past decades knew of to find spiritual solace was in religious institutions. But now I see
an increasing number of people who can find comfort and mental balance within themselves. Until
recently, Western culture has never placed much emphasis on researching the energy field which
we have within ourselves, and so this spiritual inner science has never had a chance to develop.
China has been a pioneer in this field, but it is now time for the West to adopt this science: to see

what it can learn from it, and what it can contribute to it. I deeply believe that Qigong is able to
help people understand themselves better, re-establish their mental balance, and gain peace of
mind.
I believe that the 20th century was a material century, in which all humans were searching for the
solutions to material lack, and the enjoyment of material satisfaction. Now, many of us have
reached a stage that allows us to be free from material bondage. In the last two decades, more
and more people have been searching for spiritual freedom. During this transition period, the
ancient Qigong methods seem to be more important than ever. The Muscle/Tendon Changing and
Brain/Marrow Washing Qigong classics have been the crucial guidelines and textbooks for the
cultivation of spiritual enlightenment in Chinese Buddhist society for centuries. The methods
taught in these two classics have been practiced and experienced for more than fourteen hundred
years. Therefore, we should consider how they can provide us a correct path for our study today.
Though many practices are not practical for todays society, they can offer us experience and
theory, which we can then interpret through modern science for logical analysis and explanation. It
is hoped that through this understanding, we can find an accessible way of reaching the same
spiritual goals in todays world.
We should respect the documented experience of past practitioners, and study and practice
carefully. Whenever we are able to use modern science to explain something, we should dare to
challenge the traditional beliefs and re-evaluate them. Only in this way will this ancient science be
recognized and accepted in the present and future.

Dr. Yang performing Qigong

Longevity Qigong for Both Men and Women

I have collected, translated, and cross-referenced many published documents on Yi Jin and Xi Sui
Qigong. Once I understood them, I filtered out the questionable parts and, based on my own
knowledge, added some theory and commentary. Although I am able to provide an in-depth
discussion of these two arts, there is one deficiency, namely that we only discuss the training for
the male. There are two reasons for this. The first is that the available documents have very little
information on womens training. The second is that as a male I do not have the necessary
experience. I do believe, however, that it doesnt matter whether you are male or female, the
training theory remains the same. Female readers who would like more information about these
two arts written specifically for women, may refer to the book "Bone Marrow Qigong", by Mantak
Chia and Maneewan Chia.
Muscle/Tendon Changing (Yi Jin) and Brain/Marrow Washing (Xi Sui) Qigong have been known in
China since the Liang dynasty (502 a.d. ). However, they were kept secret, and only in the last
fifty years has this knowledge gradually been revealed to the general public. Within a short period
of time, these two arts have not only been widely adopted by Qigong practitioners, but they have
also interested many Chinese medical scientists and bioscientists.

Muscle/Tendon Changing Qigong specializes in circulating Qi in the twelve primary Qi channels and
the two major Qi vessels (Conception and Governing Vessels). The training will strengthen your
physical body, including muscles and tendons, and maintain the smooth circulation of Qi in the
primary channels and the internal organs, which is the key to maintaining health and slowing down
the degeneration of the physical body.
Usually, after a practitioner becomes familiar with the Muscle/Tendon Changing Qigong, he/she will
enter the deeper field of Qigong training, that of Brain/Marrow Washing. This teaches the
practitioner how to fill up the Qi in the eight extraordinary Qi vessels. In Chinese medicine, the
vessels are considered reservoirs of Qi, and they regulate the Qi in the bodys primary Qi channels
and organs. A strong and abundant store of Qi is the key to keeping your body healthy and
extending your life. Theoretically, your body deteriorates as you age mainly because your blood
loses its ability to feed and protect your body. The red and white blood cells are produced by your
bone marrow, but as you grow older, the marrow becomes dirty, and produces fewer and fewer
useful blood cells. However, if you know how to wash the marrow, it will start, once again, to
produce fresh, healthy blood. Your body will begin to rejuvenate itself, and restore itself to the
glowing health of youth.
Most important of all, the practitioner of Brain/Marrow Washing Qigong is able to lead Qi to his
brain to nourish it, and to raise up his spirit. To the Daoists and Buddhists, Brain/Marrow Washing
Qigong is the path to reach the final goal of enlightenment or Buddhahood. Part of Brain/Marrow
Washing involves stimulating the sexual organs. In their thoroughness, the ancient Qigong
practitioners discovered that, in addition to providing hormones, the genitals are also a potent
source of the Qi which is necessary for the training.

The Purpose of the Yi Jin Jing

Yi means to change, to replace, or to alter, Jin means muscles and tendons, and Jing means
classic or bible. Therefore, it is commonly translated as Muscle Changing Classic, .... Tendon
Changing Classic, or Muscle/Tendon Changing Classic. Muscles and tendons does not refer only
to the literal muscles and tendons. It actually refers to all of the physical system which is related
to the muscles and tendons, including the internal organs. The Yi Jin Jing describes Qigong theory
and training methods which are able to improve your physical body, and change it from weak to
strong. Naturally, these methods are also very effective in maintaining your physical health.

The main purpose of Yi Jin Jing training is to change the physical body from weak to strong and
from sick to healthy. In order to reach this goal, the physical body must be stimulated and
exercised, and the Qi in the energy body must be regulated. The main goals of the training are:

To open up the Qi channels and maintain the appropriate level of smooth Qi circulation in
the twelve primary Qi channels. This maintains the health and proper functioning of the
related organs. Smooth Qi circulation also makes it possible to greatly strengthen the
physical body.

To fill up the Qi in the two main Qi reservoirsthe Conception and Governing Vessels (Ren
Mai and Du Mai, ). The Conception Vessel is responsible for regulating the six Yin channels,
while the Governing Vessel governs the six Yang channels. When an abundant supply of Qi
is stored in these two vessels, the twelve primary channels can be regulated effectively.

To open the small Qi branches from the primary channels to the surface of the skin and
maintain healthy conditions for the muscles and skin.

For those who also wish to train Xi Sui Jing and reach a higher level, Yi Jin Jing is the
fundamental training to build up the necessary level of Qi.

Meridians and Acupuncture Points

The Purpose of the Xi Sui Jing

Xi means to wash or to clean. Sui includes Gu Sui , which means bone marrow, and Nao Sui ,
which refers to the brainincluding cerebrum, cerebellum, and medulla oblongata. Jing () means
classic or bible. This work is commonly translated Marrow Washing Classic, but Brain/Marrow
Washing Classic is a more accurate translation. The first translation probably became popular
because of a misunderstanding of the scope of the work, which had been kept secret for a long
period of time. Also, the goal of brain washing is enlightenment or Buddhahood, which, in
addition to being difficult to understand, is less interesting to laymen. It was not until recently,
when many of the secret documents were made available to the general public, that a clearer and

more complete picture of the training emerged. A correct translation shows that Xi Sui Jing
training deals with the bone marrow and the brain. However, the training does not actually focus
on the physical matter of the bone marrow and the brain. Instead, it emphasizes how you should
take care of the Qi part of your body, and how to lead the Qi to the bone marrow and brain to
nourish them and keep them functioning at an optimal level.
The main purposes of Xi Sui Jing training are to use the abundant Qi generated from Yi Jin Jing
training to wash the marrow, to nourish the brain, and to fill up the Qi in the other six vessels. The
main goals of the training are:

To keep the Qi at an abundant level and continue to build up the Qi to a higher level from
other sources. An abundant Qi supply is the key to successful marrow washing and
nourishing of the brain for raising the spirit. Experience has shown that the genitals can be
an important source of extra Qi. Therefore, one of the main goals of Xi Sui Jing training is
learning how to increase the production of sexual hormones and improving the efficiency of
its conversion into Qi.

In order to keep an abundant supply of Qi, the Jing (Original Essence/hormones) must be
conserved, protected, and firmed. Therefore, the second purpose of Xi Sui Jing is to
regulate the usage of Original Essence.

Learning how to lead Qi to the marrow to keep the marrow fresh, and to lead Qi to the
brain to raise up the spirit of vitality. Marrow is the factory which produces your red and
white blood cells; when the marrow is fresh and clean the blood will be healthy. As this
blood flows to every part of your body, it will slow down the degeneration of your cells.
Practicing Xi Sui Jing can therefore slow down the aging process. When the brain has
plenty of Qi to nourish it, you are able to maintain the normal functioning of your brain and
also raise up the spirit of vitality. When the spirit is raised, the Qi in the body can be
governed effectively.

For a sincere Buddhist or Daoist monk, the final goal of Xi Sui Jing is reaching
enlightenment or Buddhahood. For them, the training purposes listed above are considered
temporary. They are only steps in the process of building up their spiritual baby (Ling
Tai) and nurturing it until it is independent and has eternal life.

From this brief summary, it is clear that the Yi Jin Jing and Xi Sui Jing can change both your
physical and spiritual qualities and lead you to a higher level of physical and spiritual life. But to
understand exactly how these two Qigong exercises help you to reach these goals, you must have

a profound understanding of the relationship between your Qi, your physical body, and your
spiritual body. Only then will you be able to grasp the keys of the training.
During more than 7000 years of culture, China has brought forth many brilliant accomplishments.
Qigong is only one of them. In all of human history, there has never been such open
communication among different cultures as is happening in our time. It is our responsibility to
encourage the general public to accept, study, and research other cultures. In this way, the human
race will be able to use the good parts of other cultures to live in a more peaceful and meaningful
way.
To learn more about Yi Yin Jing and Xi Sui Jing, read " and
"http://ymaa.com/articles/history/history-qigong"
This topic is discussed in-depth in the book "Qigong-The Secret of Youth".
Dr. Yang, Jwing-Ming, is a renowned author and teacher of Chinese martial arts and Qigong.
Born in Taiwan, he has trained and taught Taijiquan, Qigong and Chinese martial arts for over
forty-five years. He is the author of over thirty books, and was elected by Inside Kung Fu
magazine as one of the 10 people who has "made the greatest impact on martial arts in the past
100 years." Dr. Yang lives in Northern California.

History of Qigong: Bone Marrow Cleansing

by Sifu Anthony Korahais on September 27, 2012 in Blog

When the great Bodidharma arrived at the Shaolin Temple in the

6th Century AD, he taught 3 sets of Qigong exercises to the monks:
1) The 18 Luohan Hands
2) The Classic of Sinew Metamorphosis
3) The Classic of Bone Marrow Cleansing

History and Translation

This article will discuss the history, philosophy, and practice of the Classic of Bone
Marrow Cleansing. Click on the links above for information about the other two sets.
In romanized Chinese, the Classic of Bone Marrow Cleansing is written Xi Sui Jing (
), which is pronounced as follows:

Xi (like the word she)

Sui (like the word sway )
Jing (rhymes with ring)
Unlike the other two Qigong sets that Bodhidharma taught, there are no written records
of the techniques for Bone Marrow Cleansing. Some people think this means that the art
has been lost. But the art was not lost. Or if it was, it has been found.
My teacher is an idealist, and for decades has been trying to recreate the legacy of
Bodhidharma. While researching the subject extensively, he had an
epiphany. What if the reason there are no drawings or descriptions of Bone Marrow
Cleansing in the classics is because the art is formless?
Weve seen this phenomenon before. Many classics mention Flowing Breeze Swaying
Willow, but it is never described or pictured. For those who know it, the reason is clear
theres nothing to draw. And the description is already imbedded in the name!
If we apply the same theory to Bone Marrow Cleansing, then it all makes sense! The art
that Bodhidharma taught was more of a skill than a technique. But what was that skill?

The Five Levels

Qigong masters have long known that Qi flows at five different levels:
1. The Skin
When you perform Lifting the Sky, you may feel like there are tiny insects crawling on
your skin. This is the Qi flowing at the skin level.
2. The Flesh
As the Qi goes deeper, it flows along the flesh and the muscles. The Shaolin art
calledGolden Bridge has this effect, making your arms solid and powerful like iron.
Although you may or may not feel the energy in your muscles, your sparring partner
certainly will. Years ago, my classmates nicknamed me Iron Arms because I practiced

a lot of Golden Bridge. They said that my arms felt like iron when we sparred. My Qi
was at the muscle level.
3. The Meridians
Then the Qi flows through the 12 Primary and 8 Extraordinary Meridians. These
meridians, which are invisible, form a complex energy network through the body. The
Small Universe Circulation and Big Universe Circulation bring Qi to this level.
4. The Organs
From the meridians, the Qi flows into the internal organs. Certain exercises from the 18
Luohan Hands, like Separating Water and Nourishing Kidneys, bring Qi to the organs.
5. The Bones and the Marrow
And finally, the Qi flows to the deepest level the bones and marrow (which also
includes the nerves, according to Chinese medical theory). The exercise Turning
Head has this effect when practiced at an advanced level.

Bodhidharmas Marrow
Records show that Bodhidharma also talked about 5 levels of attainment. He told some
of his disciples that they had attained the skin of his teaching, and others that they had
attained the flesh. Only to Hei Ke, his best disciple, did Bodhidharma say, you have
attained the marrow.
Is it a coincidence that Bodhidharmas five levels of attainment correspond exactly to the
five levels of Qi flow? Bodhidharma was a powerful Qigong master as well as a Zen
master. It makes perfect sense that he was able to perceive the Qi flowing at the five
levels levels.

Skills vs. Techniques

To understand Bone Marrow Cleansing, you have to understand

the difference between skills and techniques. Lifting the Sky is a technique. But using

this technique to send Qi to the skin is a skill. The same technique can be used to
generate a spontaneous flow of Qi through the body. Different skills; same technique.
This explains why Bone Marrow Cleansing was thought to be lost because most
people cant differentiate between skills and techniques. If I tell the average person
that I can use Carrying the Moon to induce a spontaneous energy flow, or cleanse my
organs, or create an internal shower of cosmic energy, they wont understand. How can
the same technique do 3 different things?
Its not the technique. In fact, I can do the same things using Lifting the Sky instead. But
I prefer to use Carrying the Moon because it facilitates the skill. In other words, certain
techniques make the skill more accessible.
Maybe an analogy will help. Kicking a soccer ball in a certain way is a technique. But
scoring a goal requires skill. Maybe you have a favorite technique for scoring a goal, but
if you are skillful, you can use also use other kicks. You can use also use your favorite
kick to pass the ball to a teammate, or even to play another game, like Rugby.

Bone Marrow Cleansing

To direct chi to the different levels, we use selections from the 18 Luohan Hands. Why
not use Sinew Metamorphosis? If you are skillful, then you can. In fact, if you are very
skillful, you need not use any techniques; you can just go straight to the skill.
But certain exercises from the 18 Luohan Hands are better, especially for students. Well
use the following techniques:
1.
2.
3.
4.
5.

The
The
The
The
The

Skin Level Lifting the Sky

Muscle Level Lifting the Sky
Meridian Level Pushing Mountains
Organ Level Carrying the Moon
Bone Marrow Level Turning Head

Actually, we can use other techniques too. For example, depending on which organ we
want to direct the Qi to, we might choose Separating Water, Nourishing
Kidneys, orPlucking Stars. Or we can use Carrying the Moon. It depends on our skill
level.
How do you direct the Qi? Easy. Learn from a master. When you learn face-tofacefrom a master, these skills are not just demonstrated, they are transmitted. Even if I
described the steps in detail, it wouldnt do you any good unless you already have the
skill. And if you already have the skill, then you dont need my description.

Also, its unwise to start sending Qi around the body unless youve spend a lot of time
withFlowing Breeze Swaying Willow. Actually, one reason my students are able to
grasp Bone Marrow Cleansing so easily is because theyve spent years letting their Qi
flow freely. By doing this, they clear a ton of energy blockages. They also learn to go
deeper into the Zen mind, which is critical for success with arts like Bone Marrow
Cleansing.

Bai Hui

Bai Hui () is an important energy point located at the top of

the head. In Chinese, the word Bai (sounds like bye) means hundred, and Hui
(rhymes with way) means meetings. In Chinese classics, they often use the number
100 to signify many. So this point is the meeting place of many meridians
specifically the 6 yang meridians. Interestingly, its also a convergence of the cranial
faults.
Before doing Bone Marrow Cleansing, remember to open Bai Hui using your Zen
mind. It is located at the intersection of a line drawn up from the nose, and a line drawn
from ear to ear. Dont worry about getting the exact spot. If youve been practicing
regularly for some time, you should be able to feel this point pulsing with energy.
This is another reason students shouldnt rush to practice Bone Marrow Cleansing. If
you have no idea what Im talking about when I say, open Bai Hui with your mind, then
you arent ready for this art. Go back to basics, like Lifting the Sky and Flowing Breeze
Swaying Willow.

Benefits of Bone Marrow Cleansing

Why practice Bone Marrow Cleansing? Its a good question. Since students get such
good results with the basics, why would they need more advanced techniques like this.
Using Bone Marrow Cleansing is a thematic approach to Qigong, as opposed to Flowing
Breeze Swaying Willow, which is holistic. In other words, Bone Marrow Cleansing moves

the Qi according to certain areas, whereas Flowing Breeze Swaying Willow moves the Qi
wherever it needs to go.
Of the two, the holistic approach is much, much more important. This is ironic
because most Qigong schools focus on the thematic approach. If you understand
Chinese medical theory, then you know that its insufficient to simply direct Qi to an area
that hurts. The root of the problem may be in a totally different area.
For my students, the thematic approach is a useful compliment to the holistic approach.
It helps to force the Qi to areas where it is not yet flowing freely. If youre going to use
only one approach, then definitely use the holistic one. But if you have the
opportunity to use both, then they compliment each other nicely.
For example, lets say that youve been practicing the 18 Luohan Hands and Flowing
Breeze Swaying Willow for 2 years. Youve gotten great results in many areas, but you
still have some lingering health problems. After seeing a master diagnostician like my
wife, you find out that the root of the problem is in the Liver Meridian.
In this case, it makes sense to use the 4th Level of Bone Marrow Cleansing to direct Qi
to the Liver. But how often? This is a good questin.

Practicing Bone Marrow Cleansing

Dont practice these techniques too often. They are more powerful than you think. You
should treat them as if they are an acupuncture session something that you get 1-3
times per week.
The rest of the time, you should be doing other exercises, like the 18 Luohan Hands,
Sinew Metamorphosis, and of course Flowing Breeze Swaying Willow or the Five Animal
Play. In other words, keep your practice varied, but also balanced.
Im grateful that my teacher revived The Classic of Bone Marrow Cleansing. Whether or
not the art is exactly what Bodhidharma taught doesnt really matter. What matters is
that it is useful. And it is. Students practicing this art are able to improve upon already
amazing results, making Flowing Zen even more powerful medicine than it already was.
Its another tool in our already well-stocked tool box.
Drop me a comment below if you have something to say. (Really, its that easy.) Or if
you havent already gotten your free ebooks and free lesson, then make sure to grab
them here.

History of Qigong: Sinew Metamorphosis

by Sifu Anthony Korahais on September 5, 2012 in Blog

When the great Bodidharma arrived at the Shaolin Temple in the

6th Centuray AD, he taught 3 sets of Qigong exercises to the monks:
1) The 18 Luohan Hands
2) The Classic of Sinew Metamorphosis
3) The Classic of Bone Marrow Cleansing

History and Translation

This article will discuss the history, philosophy, and practice of The Classic of Sinew
Metamorphosis. Click on the links above for information about the other two sets.
In romanized Chinese, The Classic of Sinew Metamorphosis is written Yi Jin Jing (
), which is pronounced as follows:

ee (rhymes with see)

gin (rhymes with pin)
jing (rhymes with sing)
Yi Jin Jing is sometimes translated as The Tendon Changing Classic. Grandmaster
Wong and I both prefer the translation Classic of Sinew Metamorphosis, or
simply Sinew Metamorphosis. In the Tai Chi and Qigong community, the term Yi Jin
Jing is also widely used, even in the U.S.
Actually, the word jin refers not only to the sinews, but also the bones. This is a good
example of how tricky it can be to interpret classical Chinese. When writing, scholars

would often leave out words that would be obvious to other scholars. For example, the
scholar who translated the Heart Sutra in the 6th Century, Xuan Zhang, abbreviated
many Buddhist terms because he knew that the they were understood by other
scholars. (To see what he left out, click here.)
In Bodhidharmas time, scholars would understand that jin refers to jingu. (Unfortunately, not all modern scholars still know this.) So Yi Jin Jing is an
abbreviation of Yi Jin-Gu Jing, or The Classic of Sinew and Bone Metamorphosis.
But it gets even more confusing! Jin-gu means more than just sinews and bones. In
Chinese medicine, jin is related to the muscles, and is closely connected with the Gall
Bladder Meridian. Gu refers to Internal Force, which is the internal power that manifests
when you develop an abundance of Qi, especially through Tai Chi Chuan and Shaolin
Kung Fu practice.
Inside the gu is the sui (sounds like sway), which is literally translated as marrow. But
in Chinese medical theory, sui is more than just the bone marrow. It also refers to the
nervous system. In other words, training gu also trains sui, which benefits the nervous
system.

The Benefits of Sinew Metamorphosis

Thus, Sinew Metamorphosis is not just a set of calisthenics to develop tendons, muscles,
and bones (which is how some people view it). It is a set of powerful Qigong techniques
that bring a wide range of benefits:

It
It
It
It
It
It

nurtures the tendons, muscles, and bones.

develops fast reflexes.
develops courage and righteousness
develops Internal Force
clears deep-rooted emotional blockages.
is wonderful for spiritual cultivation.

Interestingly, when a Chinese person says gu qi (literally bone energy), he means

integrity and righteousness. And when he says da dan (literally big gallbladder), he
means courage. So we can see how Qigong and Chinese medicine have influence the
Chinese language over centuries.
The spiritual side of Sinew Metamorphosis is simply amazing. In Zen terms, it helps you
to see your Original Face. What is your Original Face? Its your face before you were
born, before the stars were born, before the galaxy was born. In other words, when you

see your Original Face, you catch a glimpse of timeless, cosmic reality. I will say that
this is one of the most beautiful and indescribable experiences Ive ever had.

Hard Qigong?
The 12 postures of Sinew Metamorphosis involve subtle, internal contractions. This is
why they are sometimes classified as Hard Qigong. Its true that these techniques
involve slightly more tension than other techniques, but hard isnt quite the right word.
If your contractions are too hard, youll miss the essence. On the other hand, if theyre
too soft, youll also miss it.
In most of the postures, there is hardly any visible movement at all. To a casual
observer, it might look like the technique is static. Those who havent spent time with the
basics like the 18 Luohan Hands and Flowing Breeze Swaying Willow simply wont be
able to appreciate Sinew Metamorphosis. Its too subtle, and too advanced. Even if you
mimic the postures perfectly, it wont work, just like mimicking a perfect lotus position
wont automatically make you a meditation master. You need real skill to
appreciate Sinew Metamorphosis.

How Does it Work?

For those with skill, Sinew Metamorphosis is surprisingly powerful. For me, even after
years of practicing these techniques, I still get a kick out of how powerful they are. With
hardly any movement, and with just a dozen repetitions, suddenly theres a ton of energy
surging through my body. Cool!
How does it work? I can only speculate. My best guess is that the subtle contractions
stimulate the energy meridians in the body, as if plucking a string on a guitar. Because
the string has some tension in it, when you pluck it, the string resonates. Its not a
perfect analogy, but its probably the best we can do to explain whats happening with
Sinew Metamorphosis.

How to Practice
It goes without saying that you cant learn Sinew Metamorphosis from a book or a video.
It must be learned face-to-face. If have read about Sinew Metamorphosis in my teachers
books (or other books), and you are baffled, its because you havent learned the
techniques in person. Once you do, youll be amazed.

Because these techniques are very powerful, we have to shorten the practice routine.
Think of them like that super-concentrated laundry detergent which requires a smaller
amount.
Duration: 10-12 minutes.
Frequency: Once weekly (beginners), or alternating days (intermediate).
1.
2.
3.
4.
5.

Opening Sequence (1 min)

Choose 1 technique x12 repetitions (1 min)
Flowing Breeze Swaying Willow or Five Animal Play (5-7 mins)
Stillness (2 mins)
Closing Sequence (1 min)

Remember to breathe spontaneously through the 12 repetitions, but then add a relaxed
exhalation through the mouth at the end of the repetitions. This exhalation activates
the energy flow.
If you are new to Sinew Metamorphosis, dont practice it every day. Do it once or
twice a a week for starters. If you enjoy it (like many people do), then gradually work up
to every other day. After a few months of that, you can try doing it every day.

The 12 Postures
Historical records give descriptions, but no names for the postures. For years, my
teacher used names like Flicking Fingers and Stretching Palms, which are not very
poetic. A few years ago, he created his own names in the classical Chinese style.
Personally, I think they are great.

1. Golden Dragon Taps on Earth

2. Sacred Tree Grows Branches

3. Gold Hidden in Fists

4. Immortal Ties Belt

5. Immortal Reaching for Heaven

6. Luohan Emerging from Water

7. Lohan Playing with Bamboo

8. Immortal Clears Eyes

9. White Crane Carries Heaven

10. Black Bear Grips Paws

11. Lohan Offers Blessings

12. Double Holding Sun & Moon

History of Qigong: The 18 Luohan Hands

by Sifu Anthony Korahais on September 26, 2012 in Blog

When the great Bodidharma arrived at the Shaolin Temple in the

6th Centuray AD, he taught 3 sets of Qigong exercises to the monks:
1) The 18 Luohan Hands
2) The Classic of Sinew Metamorphosis
3) The Classic of Bone Marrow Cleansing

History and Translation

This article will discuss the history, philosophy, and practice of The 18 Luohan Hands.
Click on the links above for information about the other two sets.
In romanized Chinese, the 18 Luohan Hands is written Shiba Luohan Shou (
), which is pronounced as follows:

Shi (like the word ship but without the p)

Ba (rhymes with La, )
Luo (rhymes with claw)
Han (rhymes with con)
Shou (sounds like show)
Who are these 18 Luohans, and why are we interested in their hands? The
word Luohancomes from the Sanskrit word Arhat. Both words refer to a person who has
cultivated a high level of spirituality, somewhat like a Christian Saint.
After the Buddha passed away roughly 2500 years ago, 500 of his top disciples gathered
together in a grand council. Together, they reviewed and discussed his teachings word
by word. These disciples became known as the 500 Arhats.
When Buddhism spread from India to China, there were some cultural adjustments. For
example, the Chinese paid special homage to 18 of the 500 Arhats. Statues of these 18
Luohan are often found in Buddhist temples today.
When Bodhidharma taught at the Shaolin Temple (roughly 1000 years after the passing
of the Buddha), he chose to pay homage to these 18 Luohan, perhaps in an effort to
reach across the cultural divide. So he named a set of Qigong techniques after them.

(As an aside, I feel that my teacher did something similar by not only writing his books in
English, but by translating these arts into Western culture.)
The word Shou means hands, but refers to the 18 techniques. So a figurative
translation would be the 18 Techniques of the Enlightened Ones.
Over time, the 18 Luohan Hands evolved into the 18 Luohan Fists. Here, fists also
refers to the techniques, but implies that they are not just for health. In other words, it
was a form of Kung Fu. This was the birth of Shaolin Kung Fu, a martial art that would
becomelegendary.

Internal and External

The 18 Luohan Hands are the fundamental Qigong exercises that I teach. The first
exercise, Lifting The Sky, is the very first exercise I teach to new students. (Click on
that link if you want to start learning it.) Over the years, Ive used selections from the 18
Luohan Hands to help my students do some powerful healing.
If you practice these exercises on a physical level (which is the norm today), then you
wont get the same results that my students get. If youve read my free eBook, then you
know that the visible form is the least important aspect in Qigong. Its what happens on
the inside that matters most (and that kind of thing really needs to be learned face-toface).
The secrets lie not in the visible form, but in the internal dimensions of energy and mind.
All over the world, students practice the visible form correctly, often for years, but the
dont get the results they deserve because they dont understand this important point.
Dont be one of them. If you want to learn these techniques, its okay to start with a
book, but do yourself a favor and find a teacher as soon as you can.

The Benefits of Luohan Qigong

In theory, the benefits of The 18 Luohan Hands are limitless. Most of my students spend
most of their time practicing these techniques. So most of their results also come from
these techniques. This is why we say that The 18 Luohan Hands can heal 1000
diseases. Im not sure if weve healed 1000 different diseases yet, but in Chinese
medical theory, each person is unique, so in that sense, we definitely have!
Here are some general benefits of this type of Qigong:

Open the energy meridians.

Get the energy flowing.

Heal 1000 diseases
Loosen the joins.
Loosen the muscles.
Relax the nervous system.
Flowing meditation.
To heal 1000 diseases, you need to know the secrets of the 15-Minute Routine,
includingFlowing Breeze Swaying Willow.

The 8 Pieces of Brocade

Yue Fei, a famous Shaolin master in the 12 Century AD, is famous for inventing a
Qigong set called The 8 Pieces of Brocade (, Ba Duan Jin Qigong). This is
one of the most widely practiced Qigong sets in the world. Although practiced as a
separate set, these 8 exercises correspond to the first 8 exercises in the 18 Luohan
Hands.

There are countless versions and interpretations of the 18 Luohan

Hands. Because my teacher is an idealist, he worked hard researching classical texts in
order to recreate the most traditional version. The set that I inherited from him is
probably as close as well ever get to the original without traveling back in time.
But whether or not the set is the same as the original is not as important. What matters
is this: It works. The exercises that I teach in my school are amazingly effective. Its
possible that theyre even more effective that the ones that Bodhidharma taught. After
all, theyve had 1500 years to perfect them.
Where did Bodhidharma get these exercises? Its impossible to say, but a good guess is
that he was originally taught some form of Yoga in India. Legend says that Bodhidharma
meditated in the cave near the Shaolin Temple for 9 years. Its possible that, in his deep
meditation, Bodhidharma modified the techniques he had learned as a prince into the
three sets of techniques. In that sense, he may have plucked the exercises from the
cosmos.

Does that sound woo woo to you? I admit that, 20 years ago, it might have sounded
pretty weird to me too. But now I realize that all great art happens in a deep state of
meditation and is essentially plucked from the cosmos. Mozart said that his music
flowed to him from God. Da Vinci went into a deep state of meditation before creating
his great works. When you look carefully at artists throughout history (and across all
cultures), you find one thing in common they all tapped into the power of meditation.
Wherever these exercises came from, they are a godsend. They have changed my life,
and the lives of my students. If I had to teach only one set of exercises for the rest of
my life, it would be an easy choice: The 18 Lohan Hands.

The 18 Exercises
Ive chosen to use old pictures of my Sifu from the 1980 for two reasons. One, because
I think they look cool, almost like ancient drawings. And two, because if youre trying to
learn the patterns from the pictures, youre going to have a very hard time. And thats a
good thing. Let it be a reminder that the visible form is the least important aspect, and
that its important to learn face-to-face from a teacher.

1. Lifting the Sky

shuang shou tuo tian

Both Hands Lift Sky
Useful for: postural problems, back pain, neck pain, hemorrhoids, incontinence, stress
relief.

This pattern is arguably the best single Qigong pattern in the world. Its forte is that it
promotes a holistic Qi flow throughout the body. The exercise works on the Triple
Warmer Meridian (San Jiao Mai) and thus harmonizes the upper, middle, and lower
energies.

2. Shooting Arrows

zuo you kai gong

Shoot Arrows Left Right
Useful for: skin problems, respiratory issues, excessive or inadequate grieving, high
blood pressure (hypertension), depression, self confidence issues, memory issues.
This exercise uses the One Finger Zen hand form, which is a special Shaolin technique
that must be learned from a master. Practicing Shooting Arrows is an excellent way to
massage the Lung and Heart Meridians.

3. Plucking Stars

zhai xing huan dou

Pluck Stars Change Galaxies
Useful for: indigestion, acid reflux, diarrhea, constipation,diabetes, liver and gallbladder
problems, Crohns disease, and diverticulosis, tennis elbow, Endometriosis, yeast
infections, dysmenorrhea, vaginitis, and ovarian cysts.
This exercise nourishes the Spleen and Stomach Meridians, which relate to the Western
concept of the digestive system. According to Chinese medical theory, good digestion is
a prime ingredient for good health and vitality. This exercise can help with virtually any
digestive or gastrointestinal problem. It also opens up the 8 Extraordinary Meridians
along the sides of the body, which are important energy reservoirs.

4. Turning Head

lu lu xuan zhuan
Rotating Winch
Useful for: tension in their neck and shoulders, headaches, migraines, neuralgia, thyroid
issues, Parkinsons disease, stroke recovery, preventing colds and flus.
This exercise isnt just for loosening your neck. Energetically, Turning Head is used to
powerfully cleanse the Chinese concept of the Sea of Marrow, which loosely translates
to the head, spine, and nervous system. The exercise brings energy to the entire spine,
the brain, as well as the throat, ears, and eyes.

5. Merry-Go-Round

da zhuan qian kun

Big Turning of the Cosmos
Useful for: anxiety, acid reflux, diarrhea, constipation,diabetes, liver and gallbladder
problems, Crohns disease, diverticulosis, back pain, tinnitus, rheumatism, indigestion.
This exercise stimulates Water energy at the vital point known as the gate of life
(mingmen) thereby giving an energy boost that is far superior to coffee. This exercise is
a great pick-me-up. It is also nourishing for the Stomach, Liver, Spleen, and Kidney
Meridians.

6. Punching with Eyes Wide

nu mu chong quan
Punch with Eyes Wide
Useful for: excess or insufficient anger, hemorrhoids, myopia and other eye problems,
liver disease, stress relief, lack of self confidence.
This pattern helps to develop powerful punches for martial artists. But the power comes
from the Qi, not from the muscles. If the muscles are tensed, then the Qi has trouble
flowing to the end of the punch. Besides developing internal force for martial arts, this
exercise massages and strengthens the Heart and Small Intestine Meridians. In order
to obtain the benefits listed above, its critical to make the appropriate sounds and use
correct breathing, both of which should be learned face-to-face from a master.

7. Carrying the Moon

hui tou bao yue

Look Back Carry Moon
Useful for: back pain, neck pain, emotional cleansing, herniated discs, bulging discs,
neuralgia, sciatica, Parkinsons disease, stroke recovery, scoliosis, youthfulness.
Students love this exercise because it makes them look and feel young. It cleanses away
negative energy in the body, especially the nervous system, by stimulating an internal
shower of energy. According to a Chinese proverb, you need not worry about getting old
as long as your spine stays healthy and erect. This exercise is a great way to do that.

8. Nourishing Kidneys

pan zu gu yao
Touch Toes Nourish Kidneys
Useful for: sexual dysfunction, memory problems, sciatica, low back pain, incontinence,
phobias, fertility, impotence, low libido, self discipline.
A Western doctor will tell you that your kidneys have nothing to do with sex. A Chinese
physician will tell you that your kidneys have everything to do with sex. This exercise, as
the name implies, powerfully nourishes the Kidney Meridian.

9. Three Levels to Ground

san pan luo di

Three Levels Down Ground
Useful for: knee pain, palpitations, cardiovascular health, hypertension, flexibility,
strength, weight loss.
On a physical level, Three Levels to Ground will make your legs strong and flexible. As a
Qigong exercise, it can strengthen your Heart system, generate better energy flow, and
increase your vitality. Its also useful for opening the Small Universe Circulation. (Note: if
you have serious heart problems, then dont try this on your own. You must learn it
face-to-face from a master.)

10. Dancing Crane

xian he qi wu
Divine Crane Begins Dancing
Useful for: knee pain, kidney stones, strength, flexibility, longevity, weight loss.
This exercise helps to channel energy down the legs. Because everything is
interconnected via our energy matrix, channeling energy to the legs sometimes helps to
solve problems in other parts of the body. Of course, this exercises also helps build
strength and flexibility.

11. Carrying Mountains

er lang dan shan

Second Son Carries Mountains
Useful for: back pain, neurological disorders, bulging discs, herniated discs.
This exercise opens up the spine energetically (but in a different way than Carrying the
Moon). It also channels energy down the arms, which is useful for martial artists.

12. Drawing Sword

luo han fa dao

Luohan Draws Saber
Useful for: neck and shoulder problems, headaches, migraines, tennis elbow.
The The Eight Wondrous Meridians (Qi Jing Ba Mai) are often mentioned in Qigong
texts, but seldom understood. Drawing Sword is an effective way to generate energy flow
to these eight meridians.

13. Pushing Mountains

meng hu tui shan

Fierce Tiger Pushes Mountains

Useful for: arthritis, tendonitis, impotence, low back pain, chronic fatigue syndrome,
depression, grief, memory problems.
This is one of the best exercises for channeling Qi to the hands. Because of this, its
part of the method for an advanced Kung Fu art called Cosmos Palm. In combination
with other exercises, its also excellent for stimulating the Five Animal Play.

14. Separating Water

qing long fen shui

Green Dragon Separates Water
Useful for: depression, anxiety, COPD, lung disorders, excessive or insufficient grieving,
fibrocystic breast disease, general breast health, self confidence issues.
This is an excellent exercise to open and nourish the Heart and the Lung systems. It is
especially useful to cure clinical Depression. Interestingly, it will also give you powerful
arms for martial arts.

15. Presenting Claws

qing long xian xhua

Green Dragon Presents Claws
Useful for: kidney stones, diabetes, anxiety, arthritis,
This exercise channels energy to the Spleen, Pancreas, and Kidney Meridians, as well
as all ten fingers (and the Meridians associated with them). It is also used to develop
the Art of the Dragon Claw in Shaolin Kung Fu, which is a compassionate way to disable
an opponent without doing serious damage.

16. Big Windmill

da feng che shou

Big Windmill Hand
Useful for: diabetes, arthritis, tendonitis, tennis elbow, shoulder pain.

Do you want to break a brick with your palm? This exercise, when done correctly, will
give you the internal power to do that, without any other conditioning. Those problems
related to the Liver and Spleen Meridians will also find this exercise useful.

17. Lifting Heels

qi zheng wan zuo

Lift Heels Bend Knees
Useful for: arthritis, knee pain, edema, varicose veins, sacroiliac pain, long leg disorder.
This is another excellent exercise for the lower body. It opens up the meridians in the
legs so that negative energy from other parts of the body can be efficiently drained out
into the ground. Its also useful for opening the Small Universe Circulation.

18. Rotating Knees

xian he zhuan xi
Divine Crane Rotates Knees
Useful for: knee pain, sexual dysfunction, edema, varicose veins, incontinence,
impotence.
You may be surprised, but Rotating Knees can help to overcome sexual problems, and it
can enhance sexual performance and enjoyment. Like Lifting Heels, it also helps to drain
negative energy down the legs. Since this energy often gets stuck in the knees, this
exercise is extremely useful.