According to legend, Jin Gang Gong was created by a general of the Qing Dynasty (1644-1911 A.D.). This general was proficient in both Qigong and medical skills. He later shaved his head and became a monk. This school of exercise was established by successors through selection. It consists of three steps. As with other exercises, it stresses the regulation of the heart, the body and the breath. The exercise should be done with relaxed body and soft breath, and without distracting thoughts.
1. Exercise Method
1) The first step a. The preparatory posture: Put both hands on the lower belly one and a half cun below the navel with the right hand covering the left one, both thumbs opposing each other and the palms facing up. Breathe three times. (Fig. 49-1)
b. Hold the hands parallel to the ground with the palms facing up and lift them to the chest. Inhale when lifting of the hands. (Fig. 49-2)
c. Turn the palms downward and drop them down slowly to the sides of the body until both arms are straight. Exhale. (Fig. 49-3)
d. Move both hands away from the body and lift them up to the level of the eyebrows, with the palms facing the body. Inhale when lifting the hands. Then turn the hands inwards so that the palms now face outward. Exhale when turning the hands. (Fig. 49-4)
e. Stretch both arms straight to the sides at the level of the shoulders, with the palms still facing outward. Inhale while stretching the arms and lift the anus once.
Then turn the elbows to the sides with the palms facing out. Exhale while turning the palms. (Fig. 49-5)
f. Turn the body to the left with the left foot forward front and the right one behind. The distance between the feet should be a shoulder width. Clench both hands while turning the body, with the thumbs put inside the centre of the fist and the other four fingers covering it on the outside. Put the fists on the place between the back and the waist with the back of the hands facing the body. Breathe once. Then lift both fists slowly to the ribs of both sides and breathe once more. After that return the preparatory posture and repeat the movements of parts (1) to (5) and breathe. Then do the same movements of part (6) in the opposite direction. (Fig. 49-6)
g. Turn the body to the right with the right foot at front and the left one at back. The distance between the feet should be a shoulder width. Clench the hands while turning the body and put them on the place between the back and the waist with the back of the fists facing the body. Breathe once, then lift the fists to the ribs of both sides and breathe once again. After that, return to the preparatory posture. Repeat the movements alternately three times. Then rub the chest (rub
the front part of the chest with one palm first and then with the other) and kick the legs (lift one foot and kick it out slowly, and then do the same movement with another foot) for three minutes. After that do the exercises of the second step.
2) The second step a. The preparatory posture: Do the movements of parts (1) to (4) of the first step, then bend both arms and the upper part of the body forward slowly. The distance between the arms should be a shoulder width, and the palms facing inside. Exhale during bending. (Fig. 50-1)
b. Clench both hands as though they were carrying very heavy objects and lift them along the legs to the ribs, then breathe once. Raise both fists upward from the sides of the body until the arms are straight. Raise the heels as high as possible. Inhale when lifting the fists. (Fig. 50-2)
c. Bring the fists along the head and over the ears to the ribs. At the same time squat slowly and keep the heels raised. Exhale when bringing down the fists. (Fig. 50-3)
d. Straighten the hands and push the palms forward until the arms are completely extended before the body. Inhale when pushing. (Fig. 50-4)
e. Turn the hands inward, straighten the hands and bend the upper body forward, at the same time lowering the heels to the ground. Exhale during these movements. (Fig. 50-5)
f. Lift both fists to the ribs as though carrying heavy objects. Stretch the body straight. Then breathe once. Lift both fists from the sides of the body until the arms are stretched. Raise the heels at the same time as high as possible. Inhale during lifting the fists.
g. Straighten the hands with palms facing out. Then drop the arms naturally to the sides of the body with the palms facing the body and drop the heels at the same time to the ground. Exhale when dropping the hands. (Fig. 50-6)
Repeat the movements three times. Then rub the chest and kick the legs for three minutes. After that do the exercises of the third step.
3) The third step a. The preparatory posture: Put the hands on the belly one and a half cun below the navel with the right hand covering the left one, palms up, and the thumbs pointing at each other. Breathe three times. (Fig. 49-1)
b. Turn the body to the left with the left foot in front of the right one at a shoulder width distance. Clench the hands and lift them to the ribs of both sides. (Fig. 51-1)
c. Straighten the hands and push the palms forward until the arms are completely extended before the body. Raise the right heel and inhale at the same time. (Fig. 51-2)
d. Clench the hands into fists with the palms facing down and retract them to the ribs slowly. Drop the right heel when retracting. At the same time exhale. (Fig. 51-3)
Return to the preparatory posture and breathe three times. The movements are the same as above except on the opposite side in the following exercises.
e. Turn the body to the right with the right foot in the front. The distance between the feet should be a shoulder width. Separate the hands, clench them and lift the fists to the ribs.
f. Straighten the hands with palms facing out, push the hands forward until the arms are completely extended before the body. Raise the heels when pushing and inhale.
g. Clench the hands into fists with the palms facing up. Retract the fists to the ribs slowly and drop the left heel, exhaling at the same time.
Do the above movements on both sides three times each alternately. Then rub the chest and kick the legs for three minutes. After that, clench the hands and rub the back and the waist with the backs of the fists for three minutes. Then stand straight with the hands akimbo and breathe three times. Lift both heels during inhalation and drop them while exhaling. Do the last movement of droping the heels with strength. Then end the exercise.
Completion of the whole set of exercises of Jin Gang Gong requires 40 minutes
or so. It is better to do it both in the morning and in the evening. If time is short, one step only can be selected for practice. This method of exercise is not only for exercising the qi, but also for exercising the muscles and bones. The palm facing up is called the yang (positive) palm, when facing the ground is called the yin (negative). Inhale when the palm is yang and exhale when it is yin. The qi is rising up in case of the yang palm, while it is falling down in case of the yin palm. One yin and one yang promote the circulation of the blood and clear up Jingluo (channels and collaterals). It can reinforce the functions of the body and make the body full of zhen qi (true vital energy). It can cure diseases, strengthen health.
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