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Chapter 9 of 13
易筋经
This form, called "Three Rotations Settling to the Ground," focuses on allowing the upper rotation (head, shoulders, arms), middle rotation (waist, hips), and lower rotation (legs, feet) to become steady and grounded as a whole, like roots taking hold in the earth. The specific method is as follows: starting from a standing posture, step the left foot horizontally to the left side, bend the knees and squat down into a horse stance (a stance with feet apart, knees bent, and body half-squatting as if riding a horse). Keep the upper body upright and centered; first place both hands on the hips. Then bend the elbows, turn the palms upward, and raise the forearms to shoulder level, as if holding a heavy object; pause briefly. Then turn both palms downward, straighten and relax the forearms, as if slowly setting down a heavy object. Coordinate the movements with breathing: inhale as if lifting an object upward; exhale as if setting an object down, repeating 5–10 times. To conclude, slowly straighten both legs, draw the left foot back, and return to a standing position with feet together.
The mnemonic further emphasizes: Gently press the tip of the tongue against the upper palate, focus the gaze, and lightly close the teeth. Step the feet apart and squat as if sitting on a stool; press both hands downward as if grasping and gripping a heavy object. Turn both palms upward simultaneously, as if lifting a thousand-jin weight. Keep the eyes open, close the mouth and concentrate; when standing up, keep the soles of the feet stable and the body upright without tilting.
💡 In simple terms: this form trains the ability to "squat steadily, lift with strength, and press down with control," using the body and breath together to simulate the process of "lifting and setting down a heavy object."
Movement Path
Step out into a horse stance → place both hands on the hips or beside the pelvis with the tiger's mouth opened wide (web between thumb and index finger stretched) → bend the knees and squat while turning the palms downward and pressing down → straighten both legs, turn the palms upward and lift as if raising a thousand-jin weight → turn the palms downward and bend the knees to press down again. Repeat this cycle of squatting and rising.
The original text describes "repeating 5–10 times," while the key points emphasize "repeating the squat-rise cycle 3 times." In practice, begin with 3 repetitions per set and gradually increase to 5–10.
Breathing Coordination 💨
Inhale: straighten both legs, turn palms upward and lift, envisioning lifting a heavy weight upward.
Exhale: bend the knees, squat, turn the palms downward and press, envisioning setting down a heavy weight.
The breath should be natural and deep—never hold the breath or breathe rapidly.
Body Requirements 🧘
Keep the upper body upright and centered, achieving upper body relaxed and lower body firm: the upper body should be relaxed, while the lower body remains stable and well-grounded.
Also pay attention to hollow chest and full abdomen (no tension in the chest; the abdomen naturally full), relaxed waist and tucked tailbone (waist relaxed, buttocks not protruding), and qi gathered in the lower abdomen (breath energy sunk and settled in the lower abdomen rather than floating in the chest).
Keep the head and neck aligned, shoulders level, and mind calm—the principle of "crown level, shoulders level, and a settled mind with even breath."
Intention and Demeanor 🌿
Tongue against the upper palate, teeth lightly together, eyes open gazing levelly forward—the gaze should not wander, yet not be strained or forceful.
Place the intention on the sense of "weight" in the movements: lifting as if raising a thousand-jin object, pressing down as if grasping and holding something.
From the perspective of modern exercise and health science, the core of Three Rotations Settling to the Ground lies in the coordination of horse-stance squats with upper-limb lifting and pressing, constituting a slow, controlled bodyweight exercise.
These benefits are general fitness advantages only and do not substitute for medical rehabilitation training.
Related Concepts
Further Reading
Note: This content is based on classical texts of traditional health cultivation practices and is provided for cultural study and general fitness reference only; it does not constitute medical or rehabilitation advice. Practice according to your own ability, and those with special conditions or discomfort should consult a qualified professional.