Tendon Exchange

Kung Fu training is 70% below the waist and only 30% above. In order to maintain a strong upper, body we practice an ancient form called Yi Gung Gin, the Muscle Change Classic or the Tendon Exchange. This form is attributed to Bodhidharma, the monk who brought Buddhism from India to China. The monks he taught were developing diseases from long hours of sedentary meditation. Legend states that when this form is trained three times a day, two hours each session for three years, a knife will not be able to penetrate the body. Hmmmmm … don’t try that!

The Tendon Exchange helps prevent muscle tears by strengthening the tendons that hold the muscles to the bones. It improves wind, focus, mood and endurance. It oxygenates the blood while the mind controls the tension and timing.

I have done the Tendon Exchange right before diving into cold lakes for long swims. My breathing is smooth from the time I hit the water. This form also prevents getting winded during strenuous Northern Shaolin weapons forms or advanced empty handed forms with lots of leaps and high kicks. This form is a great supplement to any type of sport or exercise.

The whole form uses a breath called Buddhist breath, or animal breathing. It is an exaggeration of natural breathing. On the inhale, the belly expands, and on the exhale, it contracts. To get this feeling, try placing the hand just below the navel. Inhale slowly and constantly as your belly expands into your hand. Imagine that it is your belly that is filling up with air rather than your lungs. As you slowly exhale, contract the belly with increasing intensity. You may feel a bit light headed from this until you get used to it. Breath silently. Try not to inhale or exhale suddenly during this form. Control the breath. It should seep in and out slowly and evenly. Practice in fresh air, preferably in the morning, near oxygenating plants.

1.) Begin with the palms hip level, facing down and feet hip width and parallel. You can find the right spot by touching the thumbs to the hips and then move them out a little. As you inhale slowly, relax the belly, and push down with the heels of the palms, stretching apart the fingers of each hand. Push down with the shoulders and elbows also. Increase the intensity of the push as you fill up with air. When you are at the top of the breath and pushing as hard as you can, start the exhale and loosen up the hands and arms staying in the position. Feel as if there is a fist in your belly squeezing harder and harder. Keep the belly squeezing until all the air is out. Then begin another inhalation with the same palm push. Imagine that the floor is trying to push you up into the ceiling and crush you, and you must try to push it down with all your might. All of the breaths are done this way. Take a relaxed, cleansing breath between each different series of movements.

2.) Four fingers form a fist and push down in front while the thumb stretches up. Push down with increasing intensity while you fill up with air. Remember to relax your belly as you tense the arms. The image of a floor trying to push you through the ceiling that you are trying to push down works for #2 also. You will need to keep your fingernails short for this form or you will stab your hands. Make each finger work hard. Remember to relax and expand the belly while you inhale and tighten it when you exhale. Feet together.

    3.) Form fists with the first digit of the thumb inside of them. Place them by your sides and push down with increasing intensity as you inhale slowly. Squeeze and push down harder and harder as you fill with air. Now put the squeeze on the stomach and relax the arms keeping them in the position with no tension. If you are becoming too short of breath, interrupt the form with a cleansing breath and then try to continue. In #3, you can imagine that same hostile floor trying to push you up as you push back with all your might. Feet are hip width.

4.) In #4, the fists are the same as #3, but held straight out in front, shoulder height and shoulder width with the thumbs inside. Imagine you are trying to push the wall away from you as hard as you can and with increasing pressure. Also, squeeze and tighten the fists. Don't crush the thumb joint. Squeeze around the top digit only. Relax and stay in the position on the exhale as you gradually tighten the belly. Feet together.

5.) Both fists are overhead with the thumbs outside, elbows straight as if hanging from two parrallel bars overhead -- fist heels face out. Begin with the heels of the feet slightly elevated from the ground. Pull the fists towards the head and rise up onto the balls of the feet while inhaling slowly, as if doing a pull up. When the fists are just over the top of the head and the feet onto the balls, slowly exhale while lowering the body and straightening the arms. Do not set back onto the heels until the last breath.

6.) Both fists are by the ears with the fist heels facing out and the thumbs outside. Feet are shoulder width. Elbow to shoulder to other elbow is parallel to floor. Pull down with resistance (imagine a metal bar between the biceps and forearms that you are trying to bend) and squeeze fists as hard and slowly as you can as you inhale. Relax with the arms in position and exhale slowly.

7.) Arms are straight out at sides, shoulder height. Squeeze fists as you curl up and spread your toes, as slowly as the breath and with increasing intensity. Relax the fists but leave them out and put the toes down as you exhale. Don’t forget to tighten the belly. Feet together.

8.) With the thumbs inside the fists, and the fists shoulder height, straight in front and a few inches apart, pull the fists apart with resistance as you go up onto the balls of your feet. Exhale slowly and relax the arm tension and slowly lower yourself onto the whole foot as the fists return to the close together position. Feet together.

9.) With the fists (thumbs inside) on either side of the nose, rotate the forearms upward, keeping the elbows in place squeeze the fists and pull apart on the inhale. Keep the fists in place, but relax the tension on the exhale. Feet together.

10.) The arms are right angles and center line, shoulder level, with the thumbs inside the fists. Push up and squeeze on the inhale. Relax the arms but maintain the position while exhaling, while tightening the belly, etc ... Feet together.

11.) Imagine two buckets of wet sand with ropes on the handles. Form fists with the thumbs stretching up in front of the tan tien, fist hearts face in. Elbows are bent to maintain the fists at this level. Squeeze the fingers and stretch the thumps up, as if lifting the heavy buckets with the thumbs, as you inhale. Relax the arms while maintaining the position on the exhale. Feet together.

12.) The last series of repetitions uses no arm tension. As you inhale, slowly go up on the toes while lifting the palms facing up to shoulder height and width. Go slowly back onto the whole foot as the palms go down in front facing down. The breathing is the same as in numbers 1 through 11. Relax the arms, but maintain the slow Buddhist breath. Feet together. The only tension is in the ankles and calves from maintaining balance while going up onto the toes slowly (and in the belly on the exhale, of course.)