Muscle-Tendon Change Classic

Traditional framework

Its historical narrative is popularly associated with sinew cultivation and internal strength. Attributions to Bodhidharma are part of a complex and disputed tradition.

The 12 movements step by step

1. Wei Tuo Presents the Pestle I 韦驮献杵第一势

   Center the stance and bring the palms before the chest without pressing hard.

   Breathing

   Breathe slowly and let the shoulders drop.

   Repetitions

   6

   Duration

   60 s

   Common mistakes

   • Pressing the palms hard against each other.
   • Lifting the shoulders as the hands meet.

2. Wei Tuo Presents the Pestle II 韦驮献杵第二势

   Open the arms sideways with soft elbows and without arching the chest.

   Breathing

   Inhale while opening; exhale while settling.

   Repetitions

   6

   Duration

   60 s

   Common mistakes

   • Locking the elbows as the arms open.
   • Arching the chest to open further instead of keeping the ribs down.

3. Wei Tuo Presents the Pestle III 韦驮献杵第三势

   Raise the hands overhead while keeping ribs and pelvis organized.

   Breathing

   Exhale through the gentle effort.

   Repetitions

   6

   Duration

   60 s

   Common mistakes

   • Pushing up with flared ribs and a tilted pelvis.
   • Going above the shoulder’s pain-free range.

4. Pluck a Star and Exchange the Dipper 摘星换斗势

   Alternate a diagonal reach with a small controlled rotation.

   Breathing

   Keep breathing while changing sides.

   Repetitions

   6

   Duration

   42 s

   Common mistakes

   • Rotating the trunk further than the gaze, losing the coordination.
   • Letting the hip drop on the rising side.

5. Pull Nine Cows by Their Tails 倒拽九牛尾势

   Simulate a gradual pull while shifting weight between the feet.

   Breathing

   Exhale while pulling; inhale while releasing.

   Repetitions

   6

   Duration

   42 s

   Common mistakes

   • Using real pulling force; the effort is gradual and gentle.
   • Letting the front knee travel inward.

6. Show Claws and Spread Wings 出爪亮翅势

   Press the palms forward and open with control while keeping the neck long.

   Breathing

   Exhale while extending.

   Repetitions

   6

   Duration

   42 s

   Common mistakes

   • Locking the elbows when pressing the palms forward.
   • Poking the head forward on the extension; the neck stays long.

7. Nine Ghosts Draw Sabers 九鬼拔马刀势

   Place the arms comfortably around head and back without pulling the neck.

   Breathing

   Breathe freely in the posture.

   Repetitions

   6

   Duration

   60 s

   Common mistakes

   • Pulling on the head with the hand.
   • Forcing the rear shoulder instead of adapting the position.

8. Three Plates Fall to Earth 三盘落地势

   Lower only to a stable height with aligned knees and a long spine.

   Breathing

   Exhale down; inhale up.

   Repetitions

   6

   Duration

   60 s

   Common mistakes

   • Going lower than the knees can control.
   • Leaning the trunk forward on the way down.

9. Green Dragon Extends a Claw 青龙探爪势

   Reach diagonally and return to center before changing sides.

   Breathing

   Exhale into the reach.

   Repetitions

   6

   Duration

   42 s

   Common mistakes

   • Rotating the spine without letting the hip follow.
   • Reaching with the shoulder alone instead of the whole side.

10. Crouching Tiger Pounces 卧虎扑食势

    Hinge and bend the legs within a controlled range; a high version is valid.

    Breathing

    Do not hold the breath.

    Repetitions

    6

    Duration

    60 s

    Common mistakes

    • Sagging the low back on the forward hinge.
    • Loading the whole weight on the wrists in the low version.

11. Bow Down 打躬势

    Hinge from the hips and let the head follow without bouncing.

    Breathing

    Exhale down; inhale returning.

    Repetitions

    6

    Duration

    48 s

    Common mistakes

    • Pushing the head down with the hands.
    • Standing up quickly, which can cause dizziness.

12. Swing the Tail 掉尾势

    Finish with a small sway and gradually return to neutral stance.

    Breathing

    Let breathing return to its natural rhythm.

    Repetitions

    6

    Duration

    48 s

    Common mistakes

    • Turning the sway into a fast movement.
    • Ending the practice abruptly without returning to a neutral stance.

What the evidence says

It should be understood as adaptable coordination exercise. Historical claims and modern study results are presented separately.

Safety

Do not use maximal tension or hold the breath. Scale wide stances, flexion, and rotation to mobility, pain, and balance.