第五势：倒拽九牛尾势

Fifth Movement: Pulling Nine Bulls by the Tail

Overall Paraphrase

This movement is called "Pulling Nine Bulls by the Tail" 🧘 — a name that is highly evocative. Imagine yourself grabbing the tails of nine bulls and pulling them backward — this is a posture-standing (zhan zhuang) guiding exercise filled with dynamic tension.

The specific method is as follows: First, step your right foot forward into a right bow stance (front leg bent like a bow, back leg straightened and braced). The right hand forms a fist and is raised up and forward, with the eyes gazing at the right fist; the left arm bends at the elbow and hangs diagonally behind the back. On inhalation, both fists clench simultaneously and draw inward toward the body — the right fist withdraws to around the right shoulder, while the left fist sinks downward behind the back. On exhalation, both fists and arms relax and return to the preparatory posture. Then turn the body to the rear, switch to a left bow stance, swap the left and right hands, and repeat the same movement. Coordinated with breathing, repeat 5 to 10 times on each side.

The口诀 (mnemonic verse) states: Two legs staggered front and back — front leg bent, back leg extended; the lower abdomen releases qi and relaxes (do not tense the abdomen, allowing the qi to naturally settle into the lower abdomen); the key to strength lies in the two arms (the shoulder and upper arm muscle groups); the eyes should focus attentively on the fist held up forward and above, with both pupils concentrating the spirit.

The key points are further explained: After settling into the bow stance, the front hand's palm faces inward with the elbow slightly bent — the elbow does not extend past the knee, and the knee does not extend past the toes — the entire front side of the body forms a semicircular arc; the rear hand's palm faces backward, with the elbow straightened and extending backward. The front and rear fists must generate a force of opposing pull and twisting, like twisting a rope — this is called spiral force (luo xuan jing; a traditional term referring to the spiral tension created when both arms pull against each other from front to back). Relax the shoulders, keep both shoulders level and smoothly aligned, straighten the back, sink the waist, tuck in the buttocks, and slightly draw in the chest (do not puff the chest out). The breath is stored in the lower abdomen, the nasal breathing is regulated evenly, and the tip of the tongue gently touches the upper palate (in traditional daoyin, the tongue position that connects the Ren and Du meridians, that is, the tongue tip gently pressed against the area behind the upper front teeth).

Qi-guiding stage: Both fists relax into half-clenched fists, the tongue tip comes away from the palate, and the shoulders and waist are completely released. Qi is emitted from the Laogong point of the left hand (the Laogong point is in the center of the palm; traditional theory holds that this is where meridian qi enters and exits). Close the eyes and imagine qi entering through the Tianmu point (the area above the yintang, between the eyebrows), passing successively through the brain marrow, spinal cord, and bone marrow of both legs, all the way to the Yongquan point at the soles of the feet (the depression in the anterior part of the sole). Then turn to the right and repeat the exact same procedure on the other side.

🧘 The essence of this movement lies in combining bow-stance standing posture + opposing pulling with spiral tension in both arms + breathing rhythm, allowing the tendons and meridians throughout the body to be stretched and stimulated through alternating static tension and dynamic relaxation.

🧠 Deep Understanding

Key Points of the Exercise 💡

• The footwork is the foundation: In the bow stance, the front knee must align with the direction of the toes — the knee must not extend past the toes — the back leg is braced straight but not locked out. The center of gravity is stable and sinking, allowing the lower limbs to store power like a bowstring.
• Opposing pull and spiral tension in the arms: The front fist raises upward while the rear fist extends backward; the two arms pull in opposite directions, creating a force of opposing elongation through the torso. The key is not brute force but the "spiral" aspect — imagine the two arms having a slight internal twisting tension, like wringing out a towel.
• Breathing coordinates tension and relaxation: On inhalation, both fists clench and draw inward to store power; on exhalation, relax and return. When tense, the joints separate and open; when relaxed, qi and blood flow back — this is the core rhythm of "alternating tension and relaxation" in traditional daoyin.
• Focused gaze: Both eyes fix on the front fist, without letting the gaze wander. Traditional health preservation holds that "where the eyes go, the qi follows" — a concentrated gaze helps stabilize and focus the inner qi.
• Body alignment essentials: Relaxed shoulders, straight back, sinking waist, tucked buttocks, slightly drawn-in chest — all of these must be achieved simultaneously so that the upper body has both support and suppleness, and the breath can naturally be "stored in the lower abdomen."
• Qi guiding with visualization: In the latter half, the practice shifts from dynamic to static focused attention — close the eyes, look inward, and visualize along the path "Tianmu → brain marrow → spinal cord → leg bones → Yongquan." This falls under the category of traditional introspective visualization and emphasizes calmly sensing the body — there is no need to force the sensation of qi.

Modern Understanding 🌟

• Full-body isometric contraction and stretching: The bow stance combined with opposing arm pulls places both the lower-limb and shoulder-back muscle groups under tension simultaneously. This is a classic isometric contraction exercise (muscles exert force but joints do not produce significant movement), which helps improve muscular endurance and joint stability.
• Improving thoracic spine mobility and posture: The opposing pull with slight spiral rotation of both arms effectively opens the shoulder joints, stretches the pectoralis major and back muscle groups, and can help ameliorate rounded shoulders, hunched back, and neck-shoulder tension.
• Balance and proprioception training: Unilateral bow stance standing with asymmetric arm movements provides excellent stimulation for lower-limb balance and proprioception (the ability to perceive the position of body parts).
• Breathing and nervous system regulation: Slow, deep breathing coordinated with alternating muscle tension and relaxation can activate the parasympathetic nervous system, helping to relieve stress and anxiety — it is a gentle form of stress management.
• A modern interpretation of "qi traveling through the bone marrow": The traditional qi-guiding pathway description, from a modern perspective, can be understood as a practice of body-scan meditation (body scan), helping practitioners focus attention and develop more refined body awareness. However, the physiological mechanism of "qi" has not yet been scientifically confirmed in modern times, so there is no need to obsess over the sensation of qi.

Practice Tips ⚡

• BATHE_STANCE FIRST, MOVE THE HANDS SECOND: Do not rush to raise the arms into position. First ensure the bow stance is stable, the knee direction is correct, and the center of gravity is low, then adjust the positions of the arms and fists section by section.
• Gauge the intensity of tension and release: When clenching the fists and drawing inward, do not use full force; maintaining "70–80% tightness" is sufficient. When relaxing, do not go completely limp — preserve the skeletal structure's supportive feel.
• Let natural breathing take priority: If coordinating breathing with movement feels awkward, first breathe naturally at your own rhythm, and only add the breathing coordination gradually once the movement becomes more familiar.
• Practice both sides symmetrically: Both sides should be practiced. Pay attention to differences between your left and right sides — the weaker side can be repeated 1–2 extra times to help restore balance.
• Do not force the qi-guiding visualization: In the closed-eye visualization part, if you experience dizziness, an inability to concentrate, or agitation, open your eyes, shorten the duration of the posture stand, or skip this section altogether. The guiding practice is auxiliary; comfort and relaxation are the core essence.

⚠️ Safety Precautions

• The bow stance and opposing arm pulling place significant load on the knee joints, shoulder joints, and lower back. Practice at a level of comfort and no pain — if any joint experiences sharp pain, a locking sensation, or obvious discomfort, stop immediately.
• Those with hypertension, cardiovascular or cerebrovascular diseases, or elevated intraocular pressure: This movement includes looking up at the fist and closed-eye visualization, which may cause blood pressure fluctuations or dizziness. It is recommended to lower the position of the raised fist, shorten the duration, or consult a professional first.
• Pregnant women, those in postpartum recovery, acute stages of lumbar disc herniation, rotator cuff injuries, or acute flare-ups of knee arthritis and other special populations should consult a doctor or professional rehabilitation specialist first; do not practice this on your own.
• The practice environment should be flat and slip-resistant — pay extra attention to preventing falls when bearing weight on one side in the bow stance.
• All content in this practice is intended as cultural study of traditional health preservation methods and general fitness reference; it does not constitute medical or rehabilitation advice.

📚 Related Knowledge

• Related Concepts:

  • Bow stance (gong bu / archery stance): One of the most fundamental footwork positions in traditional martial arts and daoyin. The front leg is like a bow and the back leg like an arrow, requiring "the knee not to extend past the toes" to ensure proper stress on the knee joint.
  • Laogong point (PC-8): Located in the center of the palm; when making a fist, it is the point where the tip of the middle finger touches. Traditional theory regards it as an important point of the Pericardium Meridian and often associates it with "emitting qi" and "drawing qi."
  • Tianmu point: Located above the yintang point between the eyebrows; in traditional internal cultivation, it is often considered the starting point of "inner vision."
  • Yongquan point (KI-1): Located in the depression of the anterior sole of the foot; belongs to the Kidney Meridian and is regarded as an important point of the body's "grounding."
  • Spiral force: Descriptive of the rotational tension generated when limbs pull against each other in traditional practice. In modern kinesthetics, there is a corresponding concept in the "spiral line" theory of fascia.

• Further Reading:

  • The Sixth Movement of the Yijin Jing (Wings Out flying stance) — Following directly after this movement, it emphasizes coordinated forward pushing of the upper limbs with shoulder and back power.
  • The First Movement of the Yijin Jing (Warrior's Stupa stance) — As a foundational standing posture practice, it helps build the basic techniques needed in this movement—relaxed shoulder positioning, sinking waist, and qi settling in the lower abdomen.
  • The Baduanjin (Eight Pieces of Brocade) movement "Drawing the Bow to Shoot the Eagle" — Similarly contains elements of the bow stance and opposing arm pulls, so the two practices can serve as mutual references.

---

This content is based on ancient texts of traditional health preservation practices and is provided solely for cultural study and general fitness reference. It does not constitute medical or rehabilitation advice. Practice according to your own ability, and those with special conditions or discomforts should consult a professional.