第十五章 形 神 庄
Dì Shíwǔ Zhāng Xíng Shén Zhuāng
Chapter 15 Body and Mind Method
形神庄属智能动功的内混元阶段，练经脉之气。
Body and Mind Method belongs to the inner Hun Yuan stage of intelligent dynamic exercises, which trains the Qi in the meridians.
这套动功，是将我演练多年的“鹤舞松形净意功”的简要式子酌加整理而成。
Zhè tào dòng gōng, shì jiāng wǒ yǎnliàn duōnián de “hè wǔ sōng xíng jìng yì gōng” de jiǎnyào shì zi zhuó jiā zhěnglǐ ér chéng.
This set of dynamic exercises is a compilation of the concise formula of the “Crane Dancing in the Pine Form, Purifying Mind Exercise” that I have practiced for many years.
这套动功摘气功、武术之长，具养生、技击之妙。其特点是；
This set of dynamic exercises takes the advantages of Qigong and martial arts, and has the advantages of health preservation and fighting skills. Its characteristics are:
（一）式子筒单，易于入手。无论初学者，还是气功或武术有一定基破的人都可以练。
1. The postures are simple and easy to learn. It can be practiced by beginners or people with a basic knowledge of Qigong or martial arts.
但动作难度较高，故做好每一个动作都不很容易。
But the movements are quite difficult, so it is not easy to do every movement well.
（二）着重运动韧带、小关节和平时很少运动的关节，发动内气较快。可运内气于发、肤、指端。
(2) Focus on exercising ligaments, small joints and joints that are rarely moved, which can activate internal energy faster. You can move internal energy to your hair, skin and fingertips.
这是本功法难点所在。
This is the difficulty of this exercise.
也正因为这一点，练本功法往往能获得出乎意料的神效。
Precisely because of this, practicing this method can often achieve unexpected miraculous results.
（三）易于出现自发动作。
(3) Prone to spontaneous movements.
这是真气内动，打通周身经络的一种形式。形神庄的功效：
This is a form of internal movement of Qi to open up the meridians throughout the body.
（一）是神筋拔骨，强身壮力，使身形健美。
(Yī) shì shén jīn bá gǔ, qiángshēn zhuàng lì, shǐ shēn xíng jiànměi.
(1) It strengthens the muscles and bones, builds up strength and makes the body look healthy and fit.
（二）放松形体，和杨经脉，启动真气，以利于开关窍，通周天。
(2) Relax the body, harmonize the meridians, and activate the true Qi to facilitate the opening of the acupoints and the circulation of Qi through the body.
（三）有更易形神之功，冲开天门之效，是深究气功之阶棒。
(3) It has the power to change one’s body and spirit, and the effect of breaking through the sky gate. It is the stepping stone to the in-depth study of Qigong.
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练功者切勿以其简易而等闲视之。
Those who practice the exercises should not take it lightly because it is simple.
形神庄可祝括为如下歌诀；
The Xingshenzhuang can be summarized as the following rhyme:
鹤首龙头气冲天，寒肩编项通臂肩。
Hè shǒu lóngtóu qì chōngtiān, hán jiān biān xiàng tōng bì jiān.
The crane head and dragon head are soaring into the sky, and the cold shoulders are connected to the neck and arms.
立掌分指杨经络，气意鼓荡臂肋坚。
Lì zhǎng fēn zhǐ yáng jīngluò, qì yì gǔ dàng bì lē jiān.
Stand with your palms upright and point to the Yang meridians, and let the Qi and energy stimulate the arms and ribs to strengthen.
俯身拱疾松督脉，转璐滚胯气归田，
Fǔ shēn gǒng jí sōng dū mài, zhuǎn lù gǔn kuà qì guītián,
Bend forward and arch your body to loosen the Du channel, turn your hips and let the Qi return to the field.
平足开胯分前后，膝脆足面三节连。
Píng zú kāi kuà fēn qiánhòu, xī cuì zú miàn sānjié li
The feet are flat and the hips are open, with the knees and feet connected in three sections.
弹腿翅足描太极，回气归一转混元。
Dàn tuǐ chì zú miáo tàijí, huí qì guī yī zhuàn hùn yuán.
The spring legs and wings depict Tai Chi, and the breath returns to oneness and turns into Hun Yuan.
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My Note: spring legs . . . ??
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第一节 鹤首龙头气冲天
Section 1: Crane-headed dragon head with overwhelming power
鹤首、龙头取意于鹤首之前后运动和龙头的左右摆劝。
The crane head and dragon head are inspired by the back and forth movement of the crane head and the left and right swing of the dragon head.
它是这套动功的第一节，体现了整套功法的神韵。
It is the first section of this set of dynamic exercises and embodies the charm of the entire set of exercises.
鹤察阴阳中和之性（居于陆地而喜涉水），意态蜘静，又善高空飞翔。
Cranes observe the nature of the balance of yin and yang (they live on land but like to wade in water), are quiet and peaceful, and are good at flying high in the sky.
练本功法要体现鹤的这一特性，故应做到种恬意静，动作优柔自在，沉稳深厚，不事张狂。又古人认为龙主神意。
To practice this method, one must embody the characteristics of the crane, so one should be calm and peaceful, with gentle and free movements, steady and profound, and not arrogant. The ancients also believed that the dragon represented divine will.
练本功法神要恬静，气要灵动，一举一动在沉稳自在之中，又离有矫健。
When practicing this exercise, one must keep the mind calm, the qi agile, and each movement should be steady and relaxed, yet agile.
一、姿势要求
1. Posture requirements
预备式
Preparatory
按捧气贯顶法预备式动作，做至两掌在头顶上方相合。
Follow the preparatory movements of the Holding the Qi to the Top of the Head method, until your palms are brought together above your head.
沿头正前方下降至脚前呈合十手，见图拐。
Descend along the front of the head to the front of the feet and put your hands together as shown in the picture.
鹤首
Hè shǒu
Crane Head
1．接上式，两手分开下落叉接，拇指按在背部“京门口穴（第十二软肋端），其余四指按于胯上。见图47、图 48.
1. Continue from the previous posture, with both hands separated and lowered to cross each other, with the thumbs pressing on the “Jingmenkou” acupoint (the twelfth soft rib) on the back, and the other four fingers pressing on the hips. See Figures 47 and 48.
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2。 下颊回收、筑项后突、上拔。见图49.
2. Retract the lower cheek, build the back of the neck, and pull it up. See Figure 49.
3。头后仰、下颊上翘。见图50。
3. Tilt the head back and lift the lower cheek. See Figure 50.
4。顶项放松、下颊由上向前、向下划圆弧范恢复图50 姿势。
4. Relax the top of the head and move the lower cheek in an arc from top to bottom to return to the posture in Figure 50.
向后重复如前、下领划圆三―九圈。
Repeat the process backwards and draw three to nine circles with your neckline.
5。按＿允述动作之反方向、即下额沿胸下落、前伸、向上划弧至下须上翘、头后仰、遂即颈项后突、上拔、下颇回收、贡复做反向鹤首三 —-九圈。
5. Press the opposite direction of the above movement, that is, the lower jaw drops along the chest, stretches forward, draws an arc upward until the lower beard is tilted up, the head is tilted back, and then the neck protrudes backward, pulls up, and retracts, and repeats the reverse crane head three to nine times.
图46,47,48,49,50
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龙头
Lóngtóu
Dragon Head
1。以左侧头角（旧称青龙角，位于左侧顶骨结节，耳上约二寸处）向左下方倾斜，见图51。
1. Tilt the left head horn (formerly known as Qinglong horn, located on the left parietal tubercle, about 2 inches above the ear) downward to the left, see Figure 51.
随即向斜上方划团至恢复原位。
Then move the ball diagonally upward until it returns to its original position.
2。问样以右侧头角向右倾斜，见图52。随即向斜上方划圆至恢复原位。反复做三—九次。
2. Tilt your right head angle to the right, as shown in Figure 52. Then draw a circle diagonally upward until you return to the original position. Repeat three to nine times.
二、动作要[?]
2. Actions should be vivid
鹤首动作不要作成头的简单的前后运动，而是由后向前戈9～圆脸。
The crane head movement should not be a simple forward and backward movement of the head, but rather a movement from back to front ~ round face.’
初练功时，以项后大椎穴（第七颈椎下）为固定点，以颈的伸曲配合头做好这一动作。
When you first practice the exercise, use the Dazhui point behind the neck (below the seventh cervical vertebra) as a fixed point, and coordinate the extension and flexion of the neck with the head to perform this movement.
待熟练后，可将大椎放松，以两肩的开合，配合脚背的含（含胸）、吐（挺胸、，引动整个脊柱做前后的蛇形运动。
When you become proficient in it, you can relax the Dazhui, and by opening and closing the shoulders and coordinating the insteps with the chest-holding and chest-extension movements, you can activate the entire spine to do a forward and backward serpentine movement.
龙头不是头的简单左右摇摆，而是略呈∞形．并在意念里要呈g形卜升、做此动作时，虽然若眼左两侧青龙角，但初练Tip.2tIII叮以厂饭健hn斜的∞形，帮助作好这一动作。
The dragon head is not a simple left-right swing of the head, but a slightly ∞ shape. And in the mind, it should be in a G shape. When doing this action, although the left and right sides of the dragon corners are blue, but the initial practice Tip.2tIII Ding can help to make this action.
Note: this page (197) has characters that are faint and indistinct and unrecognizable.
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待熟练后，就要全身放松，在头的带动下，脊柱及至下放作左右的蛇形运动。
Once you become proficient in it, you should relax your whole body and, led by your head, move your spine and lower body to make serpentine movements left and right.
My Note:
蛇形运动
serpentine movements
三、功用
3. Function
本式以双手叉腰开始，这一动作是本功的特点。
This posture begins with putting your hands on your hips, which is the characteristic of this exercise.
由于拇指按于京门穴（属胆经，是肾之寡穴），其余四指与手掌按着章门穴（属肝经，是牌经寡穴）、带脉穴（带脉经之所生）, 故可起到四重作用：
Since the thumb is pressed on Jingmen acupoint (belongs to the gallbladder meridian, a rare acupoint of the kidney), and the other four fingers and the palm are pressed on Zhangmen acupoint (belongs to the liver meridian, a rare acupoint of the pai meridian) and Daimai acupoint (where the Daimai meridian originates), it can play a four-fold role:
1。点按京门穴、章门穴，可启动脾〔后天）、肾（先天）之气。
1. Pressing the Jingmen and Zhangmen acupoints can activate the spleen (acquired) and kidney (innate) qi.
2。按着肝胆两经，可使肝胆（同属少阳）之气交合，使少阳升发之气加强。
2. Pressing the liver and gallbladder meridians can make the qi of the liver and gallbladder (both belong to Shaoyang) intermingle and strengthen the ascending qi of Shaoyang.
3。按带脉穴可增强带脉功能，使之约束诸经之功能改善。
3. Pressing the Daimai acupoint can enhance the function of the Daimai meridian and improve its function of restraining other meridians.
4。由于按住脾经葬穴章门，可引胆气入脾，起甲己（胆属甲木，脾属已土）合而化土之效，收“土得木面达”之功。
4. Pressing the spleen meridian burial point Zhangmen can lead the gallbladder qi into the spleen, which can activate the effect of Jia and Ji (the gallbladder belongs to Jia wood and the spleen belongs to Yi earth) combining to transform into earth, achieving the effect of “earth getting the wood surface”.
脾之升运之功能得以加蝇。
The spleen’s ascending and transporting function is enhanced.
正因为这样，此套动功多以双手义窟为基本姿势。
Because of this, this set of exercises often uses the hands in the Yiku position as the basic posture.
鹅首、龙头的作用，主要是引导气机上行。
The function of the crane’s head and dragon head is mainly to guide the qi upward.
初练功时，即可运动须推，对大推穴气机流通有直接促进作用。
When you first start practicing, you can do the Xutui exercise, which has a direct promoting effect on the Qi flow at the Datui acupoint.
大椎穴是奋a，手足三阳经的会穴，故可导引清阳上升。
Dazhui point is the meeting point of the three yang meridians of the hands and feet, so it can guide the clear yang to ascend.
练此功不仅对砚帷病、脑部疾病（尤其脑血管病）疗效显著，而且可引气上冲天门（头顶），练此式还可使脊柱灵活，杨通督脉。
Practicing this exercise not only has significant effects on inkstone disease and brain diseases (especially cerebrovascular diseases), but also can draw Qi up to the sky gate (top of the head). Practicing this posture can also make the spine flexible and open the Du channel.
又是练轻功的墓础。
It is also a foundation for practicing Qinggong.
另外注意预备动作不可忽视，起势动作调动全身少阳之气，继而转臂掏肋，从少阳之气转而发动五脏之气，上举合掌下落脚前不仅起到收摄心神之功，而且两大指对孩中又可使气血互济，其中内景变化，熟练后自知其妙。
In addition, please note that the preparatory movements cannot be ignored. The starting movement mobilizes the Shaoyang Qi of the whole body, and then turns the arms and grabs the ribs, from the Shaoyang Qi to activate the Qi of the five internal organs. Raising the hands together and putting the feet down before stepping can not only help to collect the mind, but also the two big fingers can make the Qi and blood help each other. The internal changes in it will become clear after you become proficient in it.
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第二节 寒肩缩项通嘴肩
Section 2: Cold shoulders, shrinking neck, and mouth and shoulders
Contract Shoulders and Neck, Tong Bi
此式取意于仙鹤由静止到飞翔的姿势。
This posture is inspired by the posture of a crane going from being still to flying.
一、姿势要求
1. Posture requirements
1。接上式，松开叉腰两手，转成手心向上，手指向前，两肘下垂，贴两肋旁，小臂与大臂成90度角。
1. Continue with the previous posture, loosen your hands from your waist, turn them so that your palms face up, fingers face forward, elbows hanging down, close to your ribs, with your forearms and upper arms at a 90-degree angle.
而后两臂前举与肩平（保持臂的原角度），小臂向上，两手指夭。见图53。
Then raise both arms forward to shoulder level (maintain the original arm angle), with forearms pointing upward and fingers pointing upward. See Figure 53.
2。两大臂外展成一字。转拿心向外，大臂不动。
2. Extend your arms outwards to form a straight line. Turn your palms outwards without moving your arms.
小臂向外平落与大臂平。尔后，以肘部为圆心，中指带指、掌、小甘向上划弧，待小臂与大臂成直角时再向下放，重复三次。
The forearm falls outward and is level with the upper arm. Then, with the elbow as the center of the circle, the middle finger, palm, and chin draw an arc upward, and when the forearm and upper arm form a right angle, lower it and repeat three times.
此式为展臂。如图54。
This posture is to extend the arms. See Figure 54.
图53,54
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3．接上式，两臂左右成一宇，手心向下，手指伸直，以腕为定点，中指带指、攀划画，正反各转三圈。见图55。
3. Continue with the previous posture, with both arms forming a circle, palms facing downward, fingers extended, wrist as the fixed point, middle finger leading finger, climbing and drawing, rotating three times forward and backward. See Figure 55.
4．寒肩缩项：接上式，躯干不动，头向后仲、收下颏为缩项，同时两肩即骨向脊柱合拢，为寒肩．同时尾闾向后、上徽徽翅动（此动作取意于鹤止而欲飞之势。
4. Contracting shoulders and retracted neck: Continue with the previous posture. Keep the torso still, but tilt the head back and retract the chin to retract the neck. At the same time, the two shoulders are brought together towards the spine to cool the shoulders. At the same time, the tailbone is moved back and upwards to move the wings (this movement is inspired by the crane stopping and about to fly).
人受寒后，亦可现此状）。见图56。
This condition may also occur when a person is exposed to cold.) See Figure 56.
5．头恢复原姿势，同时两手外伸，将两肩脚拽开。尔后再做功作4，反复三——五次。
5. Return your head to the original position, and at the same time stretch your hands outward to pull your shoulders and feet apart. Then do exercise 4 again, and repeat three to five times.
6．左右通臂；两臂作左缩右伸，左伸右缩的蛇形运动。
6. Move your arms left and right: Move your arms in a snake-like motion, with the left arm contracting and the right arm extending, and the left arm extending and the right arm contracting.
反复三―九次，见图57。
Repeat three to nine times, see Figure 57.
二、动作要领
2. Action Essentials
此式之寒[?]缩项与拽开肩眒时都要连贯一致，不得赶前在作通臂动作时，两个邻近关节作相反的屈伸运动，即可出现蛇形动作。
In this posture, the contraction of the neck and the pulling of the shoulders should be done in a consistent manner and should not be rushed. When performing the through-arm movement, the two adjacent joints perform opposite flexion and extension movements, which will result in a snake-like movement.
图55,56, 57
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比如右肩脚骨向脊柱移动时，左肩脚骨向左外方移动，同时右肚骨自肩关节向内拽动，肘微下沉，腕亦自然弯曲，指关节也随之运动。
For example, when the right shoulder bone moves toward the spine, the left shoulder bone moves to the left and outside. At the same time, the right belly bone is pulled inward from the shoulder joint, the elbow sinks slightly, the wrist bends naturally, and the knuckles move accordingly.
这个动作一开始不易做好，要慢慢细心体会。
This movement is not easy to do well at the beginning, so you need to experience it slowly and carefully.
练久了自背、肩、臂、肘、腕、各节手指都会象一个整体那样自然蛹动。
After practicing for a long time, your back, shoulders, arms, elbows, wrists and each joint of the fingers will move naturally as a whole.
三、功用
3. Function
两肩押骨中间的部位，平时最不易得到运动。
The area between the shoulder blades is the least likely to get exercise.
此式之寒肩缩项与拽开肩脾配合，正好运动这一部分，不仅可以使之放松，还可起到一定的按靡作用。
This posture cools the shoulders and shrinks the neck, and stretches the shoulders and spleen, which just exercises this part of the body. It can not only relax it, but also have a certain pressing effect.
这里有风门、肺俞、心俞、膏育等重要穴位，这一动作可加强这些穴位的功能，从而加漫心肺的功能。
There are important acupoints here such as Fengmen, Feishu, Xinshu, Gaoyu, etc. This action can strengthen the functions of these acupoints, thereby enhancing the functions of the heart and lungs.
左右通劈可以使肩、肘、碗及关节放松。使肌肉、肌趁得以相对地放松运动，从而保证上肢的气机灵活。
The left and right splits can relax the shoulders, elbows, hands and joints, allowing the muscles to be relatively relaxed and move, thus ensuring the flexibility of the upper limbs.
这在武功中是很重要的锻炼内容。
This is a very important training content in martial arts.
在医疗上对上肢肩钾部以及心肺虚弱者，都有良好的效果（展肴对心血管疾息效果显著）。
Medically, it has a good effect on the upper limbs, shoulders, and people with weak heart and lungs (Zhan Yao has a significant effect on cardiovascular diseases).
第三节 立掌分指杨经脉
Section 3: Standing Palm and Pointing to Yang Meridians
一，姿势奥求
1. Posture
1．两臂平开成一字，身休中正姿势。
1. Open your arms straight and keep your body in an upright position.
在中指带动下，将掌立起，掌心用力外推，手背与指根部用力回收，使掌与价成一直角。见图58。
Driven by the middle finger, stand up the palm, push the palm outward with force, and pull the back of the hand and the base of the fingers back with force, so that the palm and the valgus form a right angle. See Figure 58.
姿势合度后，臂回编，跳放松，掌稍放下，髓后臂神直，拿立趁．反复做兰——五次。
After the posture is in place, the arms are pulled back, the body is relaxed, the palms are slightly lowered, the arms are straightened, and the hands are lifted up. Repeat this five times.
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2．拿与臂成一直角，五指分开，先分大指、小指，次分食指、四指，见图59;尔后五指并拢，并合时，先合食指、四指，尔后合大指，小指，反盆傲三…..七次（多多益善）。
2. Hold the hand at a right angle to the arm, and spread out the five fingers, first the thumb and little finger, then the index finger and the fourth finger, as shown in Figure 59; then put the five fingers together, first the index finger and the fourth finger, then the thumb and the little finger, and do the reverse rotation three to seven times (the more the better).
3．将立掌平放，尔后指掌下垂，内收，五指卷曲如钩，羊呈半握式。见图60。随后指举上翻，立掌后，将指伸直。反复三―五次。
3. Place your palms flat, then let your fingers and palms hang down, retract them, and curl your five fingers like hooks, forming a half-grip position. See Figure 60. Then lift your fingers and turn them up, and after your palms are upright, straighten your fingers. Repeat three to five times.
4．在中指带动下，将掌放平与臂成一直线，做左右通钟兰―五次。
4. Using the middle finger as the guide, place your palm flat in a straight line with your arm, and repeat the Tongzhonglan movement five times.
二、动作共翎
2. Action Sharing
练此式时，两锗必须平伸，但又不许用眼去看。
When practicing this posture, both hands must be stretched out horizontally, but you are not allowed to look with your eyes.
两臂平与不平的品杳方法是肩臂放松。
The way to judge whether the arms are balanced or uneven is to relax the shoulders and arms.
图58,58,60
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若手觉沉，肩觉松，是手偏低，若手觉轻，肩觉沉，是手偏高。如此调整，自能维持平伸。
If your hands feel heavy and your shoulders feel loose, your hands are too low; if your hands feel light and your shoulders feel heavy, your hands are too high. By adjusting in this way, you can maintain a straight posture.
本式之分指、合指动作，要有次序，有节律，不可同时分合。
The movements of opening and closing the fingers in this posture should be done in order and rhythmically and should not be done at the same time.
又曲碗、曲指，伸跳、伸指，主要是手指的中节与梢节。
There are also bent bowls, bent fingers, stretched jumps, and stretched fingers, mainly the middle and tip sections of the fingers.
注意每个小关节的运动。
Pay attention to the movement of each small joint.
练熟后，逐步英求做幼动式的动作。
After you become proficient in it, gradually move on to doing the movements of the small movements.
三、功用
3. Function
手指端有手三阴经、手三阳经六条经脉的“井穴”。
There are “well points” on the fingertips, which are connected to the three yin meridians and three yang meridians of the hand.
“井穴”冲是经络之气与经络之外的气内外出入的重要穴道。
The “Jingxue” is an important acupuncture point for the entry and exit of the meridian qi and the qi outside the meridian.
本式锻拣的着眼点在指，故能加强“井穴”的功熊・从而促进经脉气血的畅通。
This type of exercise focuses on the fingers, so it can strengthen the function of the “Jing points” and thus promote the smooth flow of Qi and blood in the meridians.
其中分节动作2主要运动手三阴经，故气机在肴的下面（该处有酸胀感）。
Among them, segmented movement 2 mainly exercises the three yin meridians of the hand, so the qi is below the Yao (where there is a sore and swollen feeling).
分节动作8的曲碗、曲指动作，主要运动手三阳经，’故气机在有的上商（谈处有酸服感）。
The bowl-bending and finger-bending movements in segmented movement 8 mainly exercise the three yang meridians of the hand, so the Qi flow is in the upper Shang (there is a sour feeling at the Tan place).
动作2、3交换练习可起到阴阳根济的作用。
Alternating movements 2 and 3 can help balance the yin and yang.
同时练此式可运气达子指端，放得气迅邃。
At the same time, practicing this posture can transfer qi to the fingertips and release qi quickly and deeply.
认真练习对点穴，按奉大有裨益，可用于上胶疾病的治疗。
Careful practice of acupressure and pressing can be of great benefit and can be used to treat gluing diseases.
第四节 气意鼓荡臂肋坚
Section 4: Qi and Intentions Stimulate Arms and Ribs
Section 4: Qi is Surging and the Ribs are Strong
一、姿势要求
1. Posture requirements
1。两臂下落，合拢，手指转向上，呈物前合十，如图6l。
1. Lower your arms, close them together, turn your fingers upward, and put them together in front of the object, as shown in Figure 6l.
尔后，十指胸前交叉，手心向下，双手举药印堂，邀渐向上翻转手心，同时将两肴上举伸直，两手背对向头顶。见图62。
Then, cross your ten fingers in front of your chest, palms facing downward, raise your hands to the center of your eyes, and gradually turn your palms upwards, while straightening your hands upwards, with the backs of your hands facing the top of your head. See Figure 62.
2。上半身向左转，面向左方，与前方成90度角，两手在面前．两臂围成圆弧，左大臂与左肩平，右大臂与右耳平。
2. Turn your upper body to the left, face left, and make a 90-degree angle with the front, with your hands in front of you. Make a circle with your arms, with your left upper arm level with your left shoulder and your right upper arm level with your right ear.
My Note: . . . 膂or 臂 in subtitle?
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两手、两臂间要保持一定的圆律力。见图63。
A certain circular rhythm should be maintained between the hands and arms. See Figure 63.
3．用右肋带动右肩、右肘，将交叉的双手拉向正前方（发动力在右截），两手在正前方保持交叉状，身休呈正面站立。见图64。
3. Use the right rib to drive the right shoulder and right elbow, pull the crossed hands forward (the power comes from the right side), keep the hands crossed in front of you, and stand with your body facing forward. See Figure 64.
图61,62,63,64,65,66
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4．交义之双手向右划弧到体右侧，上半身随之匆右转，面向右左，与正前方成90度通。见图65。
4. Cross your hands and draw an arc to the right to the right side of the body, and then turn your upper body to the right, facing right and left, forming a 90-degree angle with the front. See Figure 65.
5．用左肋带动左肩、左肘，将交叉之双手拉向前方。
5. Use your left rib to drive your left shoulder and left elbow, and pull your crossed hands forward.
右臂配合轻轻向前推出，两手至正前方，保持与眼相平的高度，上半身复原，面向前方。
Cooperate with the right arm to gently push forward, bring both hands straight in front of you, keep them at eye level, restore the upper body, and face forward.
可左右反复三―十八次。见图68。
This can be repeated 3 to 18 times. See Figure 68.
二、动作要领
2. Action Essentials
此式动作均用弧形运动，故练时要避免直线动作。且躯干的转动不是硬性规定，而是灵活运用、初练时，注意两臂圈成的圆弧拉长与回缩，主要是依形而动。
This posture uses arc-shaped movements, so avoid straight-line movements when practicing. The rotation of the trunk is not a rigid rule, but should be used flexibly. When practicing for the first time, pay attention to the lengthening and retraction of the arc formed by the two arms, and mainly move according to the shape.
热练后，要w意领气，以气领形。
After the warm-up practice, you should focus on leading the Qi, and use the Qi to lead the form.
注意从丹田前面鼓荡至胁肋，连肠肘竹，此时是臂随身动。
Pay attention to the movement from the front of Dantian to the ribs, intestines, elbows and bamboo shoots. At this time, the arms move with the body.
三、功用
3. Function
身休两侧为少阳经脉经过之处，其气弱，故胁肋部的抗御力量较身体别处为弱。
The sides of the body are where the Shaoyang meridian passes, and its Qi is weak, so the resistance of the ribs is weaker than other parts of the body.
此式专练意气鼓荡，使之充实两肋而达于两臂，故可使胁肋、两臂坚实。
This posture is specifically designed to train the mind and spirit, so that it can fill the ribs and reach the arms, thus making the ribs and arms strong.
其功用与铁鞭捶肋相仿佛。
Its function is similar to hitting the ribs with an iron whip.
此式又可用于肝胆、胸肋等疾病的治疗。
This method can also be used to treat diseases of the liver, gallbladder, chest and ribs, etc.
第五节 俯身拱腰松督脉
Section 5: Bend over and arch your waist to relax the Du channel
督脈[-脉] dūmài n. 〈Ch. med.〉 the superintendent tract
一、姿势要求
1. Posture of begging
1. Posture requirements
1．两手手指在头上交叉，手心向上，两臂伸直。尔后肩臂放松。
1. Cross your fingers above your head, palms facing up, and stretch your arms straight. Then relax your shoulders and arms.
交叉之双手如向上托物，作轻轻揉动。
Cross your hands as if holding something up and rub them gently.
两腕交互划由前一上一后的立圈、肩、嘴、肘配合作相应揉动3~5次，背往由颈椎、胸椎、胺桂依次随之揉动。见图67、图68。
The two wrists alternately move in a circle from front to back, and then the shoulders, mouth, and elbows cooperate to knead 3 to 5 times. The back moves from the cervical vertebrae, thoracic vertebrae, and chin in turn. See Figures 67 and 68.
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2．两手分开，掌心向前，两臂贴于两耳，如图69。
2. Spread your hands apart, palms facing forward, and arms close to your ears, as shown in Figure 69.
随后头向前倾，臂向前伸，腰背放松，胸、腰部的脊椎骨向后拱突，头、手向前下划弧，使腰前俯卷曲而下，面贴腿前，腰部呈拱型。见图70。
Then, lean your head forward, stretch your arms forward, relax your back, arch your chest and waist vertebrae backward, and draw an arc with your head and hands forward and downward, so that your waist bends forward and curls down, with your face pressed against the front of your legs, and your waist is arched. See Figure 70.
图67,68,69,70
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3．两手堂心向地面。
3. Place your palms toward the ground.
芬果在fr7N脚前方、左侧、右侧下按三次，随后捏脚豌后面大筋三下，手回到体前。见图71、 图72。
Press down three times in front of the foot, on the left side, and on the right side, then pinch the big tendon behind the foot three times, and then return your hands to the front of the body. See Figure 71 and Figure 72.
4．以拱腰形式、渐把腰伸直复原，同时、臂[?][?][?]耳，随头部上升复原，恢复图73姿势要求。
4. Arch your waist and gradually straighten it back to the original position. At the same time, raise your arms to your ears and raise your head to the original position, returning to the position required in Figure 73.
全身嘴后松动－次。
The whole body loosens behind the mouth once.
可反复做三——七次。
This can be repeated three to seven times.
二、动作要领
1. Posture requirements
此式之俯身拱腰与一般练腰腿似同实异。
The bending over and arching of the waist in this posture is similar to the general waist and leg exercises but is actually different.
练此式时，脊柱各关节都耍放松，争取逐段、逐节前曲，以蜷曲之势，顺序由上而下，而不是一俯而下。
When practicing this posture, relax all the joints of the spine, and try to bend them forward section by section, in a curling motion, from top to bottom, rather than bending down all at once.
直腰时，要使腰向上挺，逐节逐段伸直，慢慢恢复原状。
When straightening your waist, you should push it upward, straighten it section by section, and slowly return to its original position.
顺序是由下而上，不是一挺而起。
The order is from bottom to top, not all at once.
三、功用
3. Function
此式着眼点在督脉，兼练太阳膀胧经。
This posture focuses on the Du meridian and also exercises the Taiyang Bladder Meridian.
俯身拱腰可松动脊柱各椎骨。
Bending over and arching your back can loosen the vertebrae of the spine.
伸腆时，可加强背部肌肉、筋膜、脊柱韧带…….的牧缩功能。
When you stretch your legs, you can strengthen the contractile function of the back muscles, fascia, spinal ligaments, etc.
图71,72,73
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不仅督脉功能因之加强，膀脸经之功能亦因之加,aa足太阳膀胧经是五脏六腑经气之转输处（各脏腑的俞穴皆在背部）。
Not only the function of the Governor Vessel is thereby strengthened, but the function of the Bladder Meridian is also strengthened. The Foot-Taiyang Bladder Meridian is the point of transfer of the Qi of the five internal organs and six bowels (the Shu points of each internal organ are all on the back).
督脉又能统领一身之阳气。
The Du meridian can also control the yang energy of the whole body.
故此式又是武术中练气入骨（《太平经》中说：“骨之一脊也”)，封闭周身穴道的纂木锻炼内容。
Therefore, this posture is also a part of martial arts that allows Qi to penetrate into the bones (the Taiping Jing says: “It is one of the bones, the spine”) and close the acupuncture points all over the body.
其子临床，可用于背肌、脊柱、肾病等的治疗。
In clinical practice, it can be used to treat back muscle, spine, kidney disease, etc.
My Note: note especially immediately above about kidneys . . .
第六节 转腰涮胯气归田
Section 6: Turn your waist and hips to return the energy to the field
一，姿势要求
1. Posture requirements
1．两脚平行分开，略宽于肩，适度下蹲，躯干与大腿成一钝角，膝盖不过脚尖，两手叉腰。见图71。
1. Stand with your feet parallel and slightly wider than your shoulders, squat moderately, with your torso and thighs forming an obtuse angle, your knees not exceeding your toes, and your hands on your waist. See Figure 71.
2．舰关作放松，并以之为支点，转劝骨盆。
2. Relax your groin and use it as a fulcrum to rotate your pelvis.
先向左转三——九圈，再向右转三——九圈。见图75、图76。
First turn left three to nine times, then turn right three to nine times. See Figure 75 and Figure 76.
图74,75,76
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3．以尾阎骨向前扣、向后突带动骨盆做向前向广渗动作』反复做只一一九次。见图77、图78。
3. Use the coccyx to buckle forward and backward to drive the pelvis to move forward and backward. Repeat 3-9 times. See Figures 77 and 78.
二、动作要领
2. Action Essentials
此式着来简单，实颇难练习。
This move looks simple, but it is actually quite difficult to practice.
初练时两[?]微曲，仅练晃胯。
When you first practice, bend your legs slightly and only practice shaking your hips.
躯干要直，以尾闾骨为动点划圈,向后划半个圈，用臀邹做划弧动作协助完成。
The torso should be straight, draw a circle with the coccyx as the moving point, draw a half circle backwards, and use the hips to make an arc-drawing movement to help complete it.
如向左转时是由左一后一争右一前，分解动作则是：
For example, when turning left, the movement is from left to back, then right to front. The decomposed movement is:
My Note: Note fourfold movement immediately above . . .
①骨盆重心移到左胯偏后）臀向左突。
① Move the center of gravity of the pelvis to the back of the left hip and protrude the buttocks to the left.
②臀部向后划华圈而至右胯，拼向右突，骨盆重心也随之转移到右胯。
② The buttocks move in a circle backward to the right hip, and then protrude to the right, and the center of gravity of the pelvis also shifts to the right hip.
③骨盆重心移菜右胯（偏前），小腹向右拱。
③ Move the center of gravity of the pelvis to the right hip (slightly forward), and arch the lower abdomen to the right.
④小腹部从右胯开始向前划半圆而至左胯，骨盆重心也随之移动。
④ The lower abdomen moves forward in a semicircle from the right hip to the left hip, and the center of gravity of the pelvis moves accordingly.
做尾闾骨前后动作时，要借臀部与介阴部肌肉收缩、放松完成厂这属于第一步，初练功时对动科的要求。
When doing the coccyx forward and backward movements, it is necessary to complete the movement by contracting and relaxing the buttocks and genital muscles. This is the first step and the requirement for movement when practicing for the first time.
以后、第二步则要求尾间骨借助丹田内气米运动。
Later, the second step requires the coccyx to move with the help of the Qi in Dantian.
图77,78
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此式是＋亨中最难择作的动作，然而它是气功、武术中至关重要的基本功，所以要下苦功锻炼。
This posture is the most difficult movement to perform in + Heng, but it is a vital basic skill in Qigong and martial arts, so you must work hard to practice it.
三、功用
3. Function
[?]练此式可收到松膜、垂尾闾、运动尾闾、封闭会阴的作角。
[?] Practicing this posture can loosen the membranes, lower the coccyx, move the coccyx, and close the perineum.
这一方面为开拓丹田开创r条件，从而把真气引归、贮存于丹田，另一方面，转动尾闾可启动阳气，使之沿督脉上升，这也是燎精化气的捕助手段。
On the one hand, this creates the conditions for expanding the Dantian, thereby directing the true Qi to and storing it in the Dantian. On the other hand, rotating the coccyx can activate the Yang Qi and make it rise along the Governor Vessel, which is also a means of assisting the transformation of essence into Qi.
于临床可用于下焦疾患的治疗。
It can be used clinically to treat diseases of the lower abdomen.
第七节 平足开胯分前后
Section 7: Flat feet and open hips, front and back
一、姿势要求
1. Posture requirements
松前胯
Loose front hip
1．接前式，两脚分开，足跟相对，足跟约距一肩宽，足尖外擞成一字，两腿伸直，身体中正。
1. Continue from the previous pose with your feet apart, heels facing each other, about shoulder width apart, toes pointed outward, legs straight, body centered.
两臂动作如“展臂”至左右平举，手心向下。见图79、图80。
The two arms move like “stretching arms” until they are raised horizontally to the left and right, with the palms facing downwards. See Figures 79 and 80.
尔后通臂三―五次。见图81。
Then do Tongbi three to five times. See Figure 81.
My Note: 通臂 tōng bì
2.曲膝，曲碗下蹲，臂随身体下降，当落至平膝时，前特前曲，拿心相合落于两腿前。
Then, do Tong bi San 2. Bend your knees, squat down with your arms bent, and lower your arms with your body. When your knees are level, bend your front leg forward, hold your heart together, and lower your arms in front of your legs. Five times. See Figure 81.
3．相合之两掌立起至脚前如作揖状。见图82。
3. Put your palms together and raise them in front of your feet as if you are making a bow. See Figure 82.
指掌划一，肘甘配合作相应晃动，正反方向各转三圈。
The fingers and palms are aligned, and the elbows and elbows cooperate to move accordingly, turning three times in each direction.
4．身体由头带领上升，两拿随之沿胸前上升，当身体上外复原时，两掌升至印堂。见图83。
4. The body is led by the head to rise, and the two palms rise along the chest. When the body returns to the original position, the two palms rise to the center of the forehead. See Figure 83.
而后，掌心向外，两粉外开成一字，此式可反复做五―七次。
Then, with your palms facing outward, open your hands to form a straight line. This posture can be repeated five to seven times.
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松后胯
Relaxing the back hips
盖、足尖尽龄内扣、两足跟距离略宽于肩、上身徽微前倾、两腿向后绷直、祥向后泛、腰向前垠、两碑前抱与肩平、含胸、须内含、头上顶二见图8t、图 85。
The toes are turned inward, the distance between the two heels is slightly wider than the shoulders, the upper body is slightly tilted forward, the two legs are stretched straight, the back is stretched backward, the waist is stretched forward, the two arms are hugged forward and the shoulders are level, the chest is contained, the beard is contained, and the head is raised. See Figure 8t and Figure 85.
2、两膝微曲F蹲、两臂左右分开，掌心向上，呈眼观天状（闭眼做），身姐后倾，放松。见图86。
2. Squat with your knees slightly bent, arms spread to the left and right, palms facing upward, eyes looking up at the sky (do this with eyes closed), body leaning back, and relax. See Figure 86.
图79,80,81,82,83
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3。头与身抓恢复原状，膝伸直，两臂前抱，恢复图85 姿势。
3. Return the head and body to their original position, straighten the knees, hug the arms forward, and return to the position in Figure 85.
可反复做三-七次。
This can be repeated 3-7 times.
二、动作要领
2. Action Essentials
松前跨动作宜慢，尤其下落对共探持周身平衡。
The movement of loosening the front step should be slow, especially the downward movement, when maintaining the balance of the whole body.
动作完成程度依据自己条件而异，切勿强性硬作。
The degree of completion of the action varies according to your own conditions, so do not force it.
松后胯动作I脚要放松，大趾稍用力，则气充斥于腿的外、后郁之太阳膀统与少阳胆经之中，使之出现酸胀感。
To loosen the back hips, relax your feet and apply a little force with your big toes. This will then fill the outer and posterior Taiyang Bladder System and Shaoyang Gallbladder Channel of the legs, causing a feeling of soreness and swelling.
泛祥场谈又可使两经之气在接服部会合（该部酸胀感明显）。
Fanxiangchangtan can also make the Qi of the two meridians converge at the Jiefu area (the feeling of soreness and swelling in this area is obvious).
动作2注意两大腿根与档有圆撑之意，两掌心有托物之念。
In movement 2, pay attention to the sense of supporting the thighs and crotch, and the idea of supporting something with the palms.
三、功用
3. Function
图84,85,86
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松前胯主要作用是松开艘关节，为脚映坐（静功坐式）打下基础。
The main function of loosening the front hip is to loosen the ankle joints and lay the foundation for sitting with feet reflected (static sitting posture).
至于此式引起的全身气机并降开合变化，衬熟练后自行体会。
As for the changes in the body’s Qi and its opening and closing caused by this posture, you can experience it for yourself after you become proficient in it.
松后胯不仅可松动胯后的资钻关节，从而开扩丹田“领域气而且可以使真气内敛到丹田。
Loosening the back hip can not only loosen the joints behind the hip, thereby expanding the “field qi” of Dantian, but also can make the true qi converge to Dantian.
因为泛祷开胯一方面加强丹田对真气的摄食能力，另一方面，身体前倾、下饭内收、两仲环抱，又可促进中宫之气下降入丹田；另外松俞胯、后胯可使下肢的气机充实、活泼。
Because on the one hand, the wide prayer and opening of the hips strengthens the Dantian’s ability to absorb true Qi, and on the other hand, leaning the body forward, drawing the lower abdomen inward, and embracing the two sides can promote the Qi in the central palace to descend into the Dantian. In addition, relaxing the hips and back hips can make the Qi of the lower limbs full and active.
第八节 膝跪足面三节连
Section 8: Kneeling and kneeling on the sole of the foot
Kneeling knee and foot surface three joints connected (D)
Knee Kneel, Foot Face, Three Section Joint (B)
一、姿势要求
1. Posture requirements
1．接图86，两手前合经身前下降至肋下，两手叉簇，两脚并拢，身体正立。
1. Continue with Figure 86. Put your hands together and lower them in front of your body to your ribs. Then cross your hands, put your feet together, and stand upright.
2.脚部放松向下跪，胯向前拿，使大腿与躯干成一直线，头顶向上顶（坚持时间越长越好）。见图87。
2. Relax your feet and kneel down, bring your hips forward, make your thighs and torso form a straight line, and push your head up (the longer you can hold this position, the better). See Figure 87.
3。提膝慢慢恢复动作I。
3. Lift your knees and slowly return to action I.
二、动作要领
2. Action Essentials
此式中心环节为动作2、做好这一功作关键是缩（或称裹）臀、靠胯，使躯于与大腿成一向前下方倾斜的平面，子是全身的重心移至膝部。
The core part of this posture is action 2. The key to doing this exercise well is to shrink (or wrap) the buttocks and lean against the hips, so that the torso and the thighs form a plane tilted forward and downward, and the center of gravity of the whole body is moved to the knees.
动作3要慢．使身体重心由膝转至足。
Move 3 slowly, shifting the body’s center of gravity from the knees to the feet.
图87
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武术与气功均重视“三节贯通”，三节Li。上脸劲肩、肘、腕，下肢的胯、膝、裸 手、足、指（趾）的根节、中节、梢节－……本式主要解决下胶三节贯通。诸拳书中经常讲松腰、松胯，ff4很少有讲到松膝者，然而膝不松，气难以贯浦于足‘足在武功中的作用则难以发挥。本式膝向前跪移重心于膝部，加大了气血流通的kt.t力，可使气S集于膝部。好比河中筑水坝，特水位升高，从而加强其冲力。提膝・时，膝部阻力变小，亥集之气好似河水决口，直冲而下。躁邝乃至足趾感觉有一p暖It自＿七而下冲来。反复练习、下肢三节自可连成一体。
Both martial arts and qigong attach great importance to the “three joints connection”. The three joints are shoulders, elbows, and wrists in the upper body, and the root, middle, and tip joints of the hips, knees, bare hands, feet, and fingers (toes) in the lower limbs. This posture mainly solves the problem of connecting the three joints in the lower body. Boxing books often talk about loosening the waist and hips, but rarely talk about loosening the knees. However, if the knees are not loose, it is difficult for the qi to flow to the feet, and the role of the feet in martial arts will be difficult to play. This posture kneels forward and moves the center of gravity to the knees, increasing the force of qi and blood circulation, and can make the qi gather in the knees. It is like building a dam in the river, especially when the water level rises, thereby increasing its impact. When the knees are raised, the resistance of the knees becomes smaller, and the gathered qi rushes down like a river bursting. The body and even the toes feel a warm feeling rushing down from the waist. Repeated practice will naturally connect the three joints of the lower limbs.
第九节 弹腿翘足描太极
Section 9: Leg-lifting and foot-drawing Tai Chi
一、姿势要求
1. Posture requirements
1。提左膝，大腿呈水平状，小服自然下垂。是尖杜翘、下点（足背绷直）反复做三:五次。
1. Lift your left knee, with your thigh horizontal and your hips hanging naturally. The toes should be raised and the back of your feet straightened. Repeat three to five times.
足背连及趾划圆，先向内划圆，后向外划圆，各三，一五圈。见图88。
Draw circles on the dorsum of the foot and the toes, first inwards and then outwards, three to fifteen circles each. See Figure 88.
2。绷直足背，轻轻向左斜前方弹出，小腿一与大腿成直线。
2. Straighten the instep of your foot and gently push it forward diagonally to the left, with your calf and thigh in a straight line.
3。足尖上翘，足限外蹬，足尖下点，足跟回收。反复三―五次。
3. Lift your toes, push your feet outward, point your toes downward, and retract your heels. Repeat three to five times.
4。绷直足背，脚尖向内划阎三颐，尔后向外划圆兰圈。见图89。
4. Straighten the instep of the foot, and draw the toes inwards in a circle, then outwards. See Figure 89.
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5．大趾下扣，足落回原处。
5. Bend your big toe and return your foot to its original position.
6．继练右腿，动作同左腿。
6. Continue to practice the right leg, following the same movements as the left leg.
二、功用
2. Function
木式各动作功用各异，提膝弹腿主要运动足限朋震经，又是武功下三路用法的根本。
The functions of each movement in the Wood Style are different. Lifting the knee and jumping the leg mainly exercise the Foot Limit and Zhen Meridian, which is also the basis of the use of the lower three routes of martial arts.
翘脚头运劝足三阳经。
Cross your legs and exercise the three yang meridians of the foot.
瞪足跟则引动阴经，起到阴阳既济的作用。
Staring at the heels will activate the yin meridians, achieving the effect of balancing yin and yang.
足内外划圆周，可运动足腌诸关节，运气达于足趾。
Drawing circles inside and outside the foot can exercise the joints of the foot and send qi to the toes.
在武功里，脚要有擒拿封闭等功用非此不能达到。
In martial arts, the feet must have the functions of grappling, blocking, etc., which cannot be achieved without them.
扣大趾可发动足三WI经的气机，以前诸式练阳经较多，此式[?]足三阴经，起到平调阴阳的作用。
Buckling the big toe can activate the Qi of the three WI meridians of the foot. The previous postures mainly trained the Yang meridians, but this posture [?] trains the three Yin meridians of the foot and plays a role in balancing Yin and Yang.
以．上三节动作不仅对下对肢关节、肌肉、肌艇的疾病有良好治疗效果，对肝肾疾思[?]退适用。
The above three movements not only have a good therapeutic effect on diseases of the lower limb joints, muscles, and triceps, but are also applicable to liver and kidney diseases.
My Note:
Note especially the immediately above about kidney disease . . .
第十节 回气归一转沉元
Section 10: Returning Qi to Oneness and Turning to the Original Qi
由混元归一与回气归一两组动作构成。
It consists of two sets of movements: Hunyuan Guiyi and Huiqi Guiyi.
图88,89
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一、姿势要求
1. Posture requirements
混元归一
1．从肋间转两手心向上，两手腹前如捶球状，由体前上升，上举至头顶，手心相对如抱球状。见图90。
1. Turn your palms upward from the ribs, place your hands in front of your abdomen like punching a ball, and then raise them from the front of your body to the top of your head, with your palms facing each other like holding a ball. See Figure 90.
2．两臂由体左侧划弧下落，见图91,同时翅体也向左转动、下蹲，峪到不能再蹲（上身保持直立中正）, 两肴也转到身体芷前方。见图92。
2. Both arms fall down in an arc from the left side of the body, as shown in Figure 91. At the same time, the body also turns to the left and squats down until it can no longer squat (the upper body remains upright and centered), and the arms also turn to the front of the body. See Figure 92.
3．身体向右转动，两手从体右侧向上划弧至头顶，恢复图91姿势要求。
3. Turn your body to the right, and move your hands upward in an arc from the right side of your body to the top of your head, returning to the posture in Figure 91.
可连转三圈。
Can rotate three times in a row.
4．再以同样要求由右侧下落，左侧上升，连转三圈。
4. Repeat the same procedure by dropping from the right side and rising from the left side, making three turns in a row.
当回到图93位里时，静里不动，做三次鹤首。问图 49、圈50。
When you return to position 93, do the crane head three times without moving. Ask for position 49 and circle 50.
图90,91,92,93
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回气归一
Return to Oneness
1．双手如抱球往下拉，皇U形（莲花状）落千头顶，尔后掌根分开，报尖橄拢，沿八形落予两耳上方。
1. Pull your hands down as if holding a ball, and drop them to the top of your head in a U-shape (lotus shape). Then separate your palms, bring your palms together, and drop them to the top of your ears along an eight-shaped shape.
然后，做逆动作：两手沿八形上升，尔后掌根靠拢，指尖分开，再沿甘形上升，[?]于头顶上方（开莲花）。见图95。
Then, do the reverse movement: raise both hands along the eight-shaped position, then bring the palms together, spread the fingertips apart, and then raise along the Gan-shaped position, [?] above the head (opening the lotus position). See Figure 95.
重复三次。
Repeat three times.
尔后两手向上拢气，双手下落、靠拢，手掌轻触颧面。见图96。
Then, gather the air with both hands upward, lower both hands and bring them together, with the palms lightly touching the cheekbones. See Figure 96.
2．双拿轻抚颇面，由面摸至胸（至脚前变成手指相对），由脚至艘（手指向下）至两腿正面，至脚碗，掌心按于足面，手指按于足趾。
2. Use both hands to gently stroke the face, from the face to the chest (to the front of the feet, fingers are facing each other), from the feet to the waist (fingers pointing downward), to the front of the legs, to the soles of the feet, press the palms on the soles of the feet, and press the fingers on the toes.
（手若不接触到皮肤，效果更好）
(The effect will be better if your hands do not touch your skin)
3．意想手心透过足心入地，与地相接，两掌下按三次。见图96。
3. Imagine your palms passing through the soles of your feet into the ground and touching the ground, and press your palms down three times. See Figure 96.
4．双手自足至从、至腹、至脚，由下而上轻轻上摸直至肩窝，小臂直立肠橄，掌心向前。见图97。
4. Use both hands to gently touch from the feet to the back, abdomen, and feet, from bottom to top until the shoulder sockets, with the forearms straight and the palms facing forward. See Figure 97.
图94,95,96,97
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6．拿指向前放松，由小指带动，掌心转向左。
6. Relax your fingers forward, and let your little finger lead the way, turning your palm to the left.
以属带动，‘身向左转90度。
Driven by the body, turn 90 degrees to the left.
7．拇指捏于巾指中节正中〔中魁穴），其余四指轻轻并拢，微微向内曲如捞物状，曲肘绕至肩后、将事臂回归左胸前，中撤点在左侧锁骨中点（乳[?][?][?]方)下缘沐气户穴。见图 99。
7. Pinch the middle of the middle section of the thumb (Zhongkui point), gently put the other four fingers together, slightly bend them inwards like scooping something, bend the elbow to the back of the shoulder, and bring the arm back to the left chest. The middle point is the Muqihu point at the lower edge of the left clavicle midpoint (nipple [?][?][?]). See Figure 99.
8．左掌向前推出，坐腕、[?][?][?][?]，重复打手动作。
8. Push the left palm forward, sit on the wrist, [?][?][?][?], and repeat the hitting movement.
9．两小竹在胸前呈十字叉携。
9. Two small bamboos are placed in a cross shape in front of the chest.
尔后作三饮呼吸，先吸后呼，呼气时默念“通”、见图100。
Then do three breathing exercises, inhale first and exhale later, silently saying “tong” while exhaling, see Figure 100.
10．松开姆指，两臂前推 、两腕转动呈莲花状．见图 101。
Release the thumbs, push the arms forward, and rotate the wrists to form a lotus position. See Figure 101.
两拿胸前合十。
Put both hands together in front of your chest.
收式
Closing
两手于胸前开合三次（两掌左右平开不超过两乳头）。
Open and close your hands three times in front of your chest (with your palms open flat to the left and right, not exceeding the height of your nipples).
呈合十掌上升至鼻端，开合三次（左右平开不超过两颧骨）、
Put your palms together and raise them to the tip of your nose, open and close them three times (open them flatly to the left and right but not more than two cheekbones),
图96,97,98
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合十拿上升全印堂，开合三次咬两侧勿超过眉中），合十掌：上升至头顶自门，开合三次（左右平开不超过两青龙力）, 合十掌上升至头上百会，距头皮1O-’20N1米‘行开合三次（左右平开不超过两青龙角）。
Put your palms together and raise the entire brow, open and close three times, bite both sides without exceeding the middle of the eyebrows), put your palms together: rise to the top of the head from the gate, open and close three times (open to the left and right no more than two Qinglong forces), put your palms together and rise to the Baihui point on the head, 10-20N1 meters away from the scalp, open and close three times (open to the left and right no more than two Qinglong angles).
每头两次合时，两掌间留一小缝玻。见图102。
When closing the palms twice each time, leave a small gap between the two palms. See Figure 102.
尔后合十双手举至头顶上方，意[?][?]天顶。
Then put your hands together and raise them above your head, with your mind focused on the zenith.
[?]手沿天边慢怪分开、转掌心向前，一双骨声两侧下落与肩、氏见澳况，逐渐转举心向上，拾天边向体前合拢，几与肩等宽。
[?] Slowly spread your hands apart along the horizon, turn your palms forward, and lower them to the sides of your shoulders. Gradually turn your palms upward, bring them together in front of your body, and make them almost as wide as your shoulders.
掌臂VA微内收，掌心（同时用盆念）回照印堂穴，见图39。
The palm of the arm VA is slightly retracted, and the palm (while using the Pen mantra) is directed back to the Yintang acupoint, as shown in Figure 39.
尔后，属臂下落、回抽，两拿指端指向第六、七肋何，用中指端向大包穴贯气，再向后伸出，见图39。
Then, drop the arm and pull it back, with the two fingertips pointing to the sixth and seventh ribs, use the middle fingertip to transmit Qi to the Dabao point, and then extend it backwards, as shown in Figure 39.
两臂向两侧外展、两臂展至两侧、转幸碗使两拿心斜相对、向体前合拢、见图3、双乎重受放在肚脐上（男左乎在下，女右手在下)。
Extend both arms out to the sides, turn the hands so that they are facing each other diagonally, and bring them together in front of the body, as shown in Figure 3. Place both hands on the navel (left hand on the bottom for men and right hand on the bottom for women).
执段双译里叠、沿下、、左、上、右方向、二周比一周略大绕脐牡九周、然抽里登的双手从旗下部沿石、上、左、下方向、一周比一周路小绕脐转九周、最后掌心至脐很养片刻，见留41。
Hold the flag with both hands, fold it in half, and circle around the navel nine times, along the downward, left, upward, and right directions, each circle slightly larger than the previous one, and circle around the navel nine times. Finally, bring the palms to the navel and rest for a moment. See 41.
My Note:
Note fourfold pattern . . .
图99,100,101,102
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两手分开，兰体侧自然下垂，慢慢睁开眼。
Separate your hands, let your body droop naturally, and slowly open your eyes.
二、动作要领
2. Action Essentials
混元归一是全身性动作，上肢、扭干、下肢都在做翅弧转睡运动。
Hunyuan Guiyi is a whole-body movement, with the upper limbs, trunk, and lower limbs all doing the Wing Arc Sleeping Exercise.
关节要放松，动作要自然和谐，躯千、肢体转动时英浑然一休。因此组干要随上肢的转动适当地配合以俯仲、侧身等动作。
The joints should be relaxed, the movements should be natural and harmonious, and the trunk and limbs should rotate in a seamless manner. Therefore, the trunk should be properly coordinated with the rotation of the upper limbs to move forward and sideways.
3中所述转一圈复原，只是此动作结束时，恢复动作1之原状。
The recovery described in 3 is to turn one circle, but when this action is finished, return to the original state of action 1.
在其他几次转圈手至头顶时，身体应辅以适当地后倾，才能做到连续完整地动作。
When you circle your hands above your head in the other few times, your body should be tilted back appropriately to achieve a continuous and complete movement.
回气归一动作要注意连续性，指接要自然，动势要目活。手向脚前回收时，买有捞物，收物之茸。
When returning the breath to oneness, attention should be paid to continuity, the fingers should be connected naturally, and the movements should be lively. When the hands are retracted to the front of the feet, there should be something to pick up and collect.
三、功用
3. Function
前述九节动作是对身体各部的分别．炼，各有侧重。
The above nine movements are to train different parts of the body, each with its own emphasis.
气血在握脉中的运动，以及在身体各部的流住也因之而异。
The movement of Qi and blood in the pulse and its flow in various parts of the body also vary accordingly.
本式动作周身各处同时运动，可便各部奎诵之气血，得到平调，使之棍热一休，故称棍元归一。
This movement moves all parts of the body simultaneously, which can help balance the qi and blood in each part and let them rest, so it is called “Gui Yuan Gui Yi”.
做三次鹤首可引动真气上至夭门。
在练功过程中，身体周围形成了一个气场，回气归一主要是将体外之气收归体内。
During the practice, an aura is formed around the body, and returning the qi to oneness is mainly about drawing the qi outside the body back into the body.
如果说握元动作使全身各部气血拢元归一，那么回气动作就是把体外与体内之气棍元归一。
If the Wu Yuan action makes the Qi and blood in all parts of the body gather and return to one, then the Hui Qi action is to bring the Qi outside and inside the body back to one.
前半节之鹤首是以形动引气上升，这半节欲念“通”字，是借音符发动气机使之上升。
The crane head in the first half uses the movement of the body to lead the qi upward, and in this half, you want to chant the word “tong” which uses the musical notes to activate the qi and make it rise.
两者同中有异，且有粗细之不同，其中奥妙，练后自能感触之。
There are similarities but differences between the two, and also differences in coarseness and fineness. You will be able to feel the mystery after practicing.
收式看似简单，然全套动功之奥妙尽在予此。
The closing posture may seem simple, but the mystery of the whole set of exercises lies in it.
尤其五个并合、必须精心体会、不但可以：引动全身气机之开合、而且是“开天门”、“葵神入室万”的关窍。
Especially the five combinations must be carefully experienced, which can not only induce the opening and closing of the whole body’s Qi, but also is the key to “opening the sky gate” and “Sunflower God entering the room”.
练时要“外敬内静”、“心蟹貌恭”、“如待贵人”，练之久久、妙意自知。
When practicing, you should be “respectful on the outside and calm on the inside”, “courteous in heart and polite in appearance”, and “treat as if you were an important person”. If you practice for a long time, you will understand the wonderful meaning.
My Note: note immediately above . . . some phrase from Eight Phrases
End of Chapter