气功探邃
Qìgōng Tàn Suì
Exploring the Profundities of Qigong,
a book by Pang Ming (庞明).
English translation follows Chinese text.
第七章 练功各部身形要求
Chapter 7 Requirements for each part of the body when practicing Qigong
气功锻炼着重于调神、调息、调身。
Qigong exercises focus on regulating the mind, breathing, and body.
运用意识、晒养道德属于调神（即调心），调整呼吸属子调息，引动形体与各部身形要求属于调身。
Using consciousness and cultivating morality belong to regulating the mind (i.e. regulating the heart), adjusting breathing belongs to regulating the breath, and inducing the shape and posture of each part of the body belongs to regulating the body.
练功的各部身形耍求是调身的基本内容，气功诸门派（除自发功外）均对此有严细的要求。
The movement of various parts of the body during exercise is the basic content of body adjustment. All Qigong schools (except spontaneous qigong) have strict and detailed requirements for this.
因约正确的姿势，可促进气血的流行，错误的姿势（包括动作），则阻滞气脉的畅通。
Because correct posture can promote the circulation of Qi and blood, incorrect posture (including movements) will block the smooth flow of Qi and blood.
现以站庄为例，对身形各部要求叙述如下。
Taking standing posture as an example, the requirements for each part of the body are described as follows.
第一节 对头的要求
Section 1 Requirements for the Head
一、要求
1. Requirements
顶头悬，亦称“头如悬磬”。
The head is suspended, also known as “the head is like a hanging chime”.
意思是头耍中正，虚凌向上：好似一根绳子连于百会穴（两耳尖连线中点后一厘米处，相当于一般人的发旋处―与一般针灸穴位不同），如人悬于空中。
It means that the head is upright and pointed upwards: as if there is a rope connected to the Baihui point (one centimeter behind the midpoint of the line connecting the two ear tips, equivalent to the hair whorl of the average person – different from ordinary acupuncture points), like a person hanging in the air.
二、具体作法
2. Specific Procedures
一般作法是头向上顶，竖项，这样做顶项易僵。
The general practice is to push the head upward and straighten the neck, but this can easily make the neck stiff.
我们的作法是：头放正，喉头回收（泊称“锁住喜鹊关万），下须内含，意念从喉头上我百会，落括，这祥筑项自然后凸，碑呈度凌之状。
Our method is: put the head straight, retract the larynx (called “locking the magpie’s gate”), contain the lower part, and concentrate the mind from the larynx to the Baihui point, and then the neck will naturally bulge backwards, and the monument will be in the shape of a tower.
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三、作用
3. Function
头为至高清虚之地，肺在其中，中医认为“璐为徽之海，髓海有余则轻劲多力，自过其度；做海不足，娜脸转耳鸣，胫酸眩晕，目无所见，懈息安卧，（《灵枢・海论篇》。
The head is the highest and clearest place, with the lungs in it. Chinese medicine believes that “the head is the sea of the limbs. If the sea of marrow is excessive, the person will be light and strong, and will exceed the limit; if the sea of marrow is insufficient, the face will turn red, the ears will tinnitus, the legs will be sore, and the eyes will be blind. Rest and lie down.” (Lingshu·Hailun Pian)
又“脑为元神之府”，故头正，顶虚悬，不仅是周身中正之关键，而且诱导气机上升以养脑营神，使神主宰全身活动之机能增强，而呈现精神抖擞，若头倾失悬则精神易萎海，身体难以达到平衡的要求。
Moreover, “the brain is the home of the spirit”, so keeping the head upright and the top of the head suspended is not only the key to keeping the whole body upright, but also can induce the qi to rise to nourish the brain and the spirit, thereby enhancing the function of the spirit to dominate the activities of the whole body and making the person appear energetic. If the head is tilted and unsuspended, the spirit will easily become exhausted and the body will find it difficult to achieve balance.
当出现前俯、后仰、左右倾斜时，应于头顶求之。
When you are leaning forward, backward, or tilting left or right, you should look for the solution on the top of your head.
第二节 对目的要术
Section 2: Key points for the purpose
一、要求
1. Requirements
目似垂帘，含光默默。
Eyes are like curtains, containing light silently.
实即眼睑下垂，仅留一线光线．眼球在内平视，目光内收。
In fact, the eyelids droop, leaving only a ray of light. The eyeballs look inwards, with the gaze drawn inwards.
二、具体作法
2. Specific Procedures
两眼平视前方，眼脸慢慢地，轻轻地匀速闭合，动作从外毗始，目光随眼脸闭合而内收，与意念合而为一，称之为“神光”守上丹田者，将神光寄于上，守下丹田者，将神光寄于下，寄上者古称“面南观北斗”，是收视返听之良法，寄下者古称“神光下照元海”，是益气添猜之妙术。
Look straight ahead with both eyes, and close the eyelids slowly, gently and evenly. The movement starts from the outside, and the gaze moves inward as the eyelids close and becomes one with the mind. This is called “divine light.” Those who guard the upper dantian send the divine light upwards, and those who guard the lower dantian send the divine light downwards. The one who sends the divine light upwards was known in ancient times as “facing south and observing the Big Dipper,” it is a good way to improve viewing and listening; the one who sends the divine light downwards was known in ancient times as “the divine light shining down on the Yuanhai,” which is a wonderful technique to replenish Qi and increase inspiration.
此即《庄子》所说的“以神遇而不以目视”。
This is what Zhuangzi said, “Meet with the spirit, not with the eyes.”
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My Note:
元海 yuanhai ?????
Meaning
As I discussed in my book, Vital Breath of the Dao—Chinese Shamanic Tiger Qigong (Laohu Gong), the name of a Qigong form contains the essence and spirit of the form. Gaining an appreciation of the name of a form or movement will help us master our Qigong practice. At the beginning of each chapter of this section of the book, I will first interpret the name of the movement in order to facilitate bringing you into a deep understanding and experience of the practice.
In this movement, Yang 陽 means high brightness, which refers to the sun. The sun symbolizes the wisdom and spirit of the body in Chinese spiritual cultivation practices. It is a symbol for vital energy, brightness, activity, openness, vigor, and power. Sheng 生 means vitality, new life, life force, creation, generation, create, and make. Yuan 元 means origin, source, and spring. Hai 海 means great lake, sea, and ocean. In Chinese Wu 巫 (shamanic) traditions, we believe that all life originates from water. We understand that everyone’s life source comes from the “great water” of the body, which is located in the lower abdomen in an area we call Yuanhai 元海—the original ocean of your life source.
Yang Sheng Yuan Hai is the foundation of your Qigong practice. It is a way to generate your new life energy, which is known as the Yang 陽 or Yangqi 陽炁 in traditional internal alchemy practices and other methods of Chinese inner cultivation techniques.
陽生元海巫炁
Source: Chinese Shamanic Cosmic Orbit Qigong by Master Zhongxian Wu, p. 23.
++++++++++++++++++++++++++++++++++++++++++++
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目视（包括闭目观看），守上匆映斑上翻以视琪门，守下翔眼珠下转以扭元海，因其以形动而运用目光，是意与形合，愈陇形动，故守上、守下须因人、因病而异，否对有出偏之可稚。
Look with the eyes (including watching with eyes closed), keep the upper part and turn the eyeballs upward to look at Qi Men, and keep the lower part and turn the eyeballs downward to twist Yuan Hai. Because they use the movement of the body, the mind and the body are combined, and the more the body moves, the more likely it is that you will deviate from the right or wrong way. Therefore, whether to keep the upper part or the lower part should be different according to the person and the disease. Otherwise, there will be some deviation.
神光之．守，是光随神动，神气相随，所动之气连及先夭〔实为混元气），故守上、守下皆无妨害。
The guarding of divine light means that the light moves with the spirit, and the spirit and energy follow each other. The energy moved by it connects to the preceding life (actually it is the mixed primordial energy), so guarding the upper part or the lower part will not cause any harm.
三、作用
3. Function
练功家认为“目为心之先锋”,“其机在目”，且“五胜六腑之精皆上注于目”。
Qigong practitioners believe that “the eyes are the vanguard of the heart”, “the key lies in the eyes”, and “the essence of the five internal organs and six bowels are all injected into the eyes”.
故闭目垂帘，是宁神内守的重婆手段。
Therefore, closing eyes and drawing curtains is an important way to calm the mind and keep it within.
中医认为“目为肝之窍”，魂由之出入，故闭目又是安魂寄魏的重要方法（关健在于慢．地匀速地闭合眼睑）。
Traditional Chinese medicine believes that “eyes are the orifices of the liver” and that the soul enters and exits through them, so closing the eyes is an important way to calm the soul (the key is to close the eyelids slowly and evenly).
另外．目又是阴跳脉、阳跳脉二脉交会之所，是卫气内外出入必由之路。
In addition, the eyes are the intersection of the Yin pulse and the Yang pulse, and are the only way for the Wei Qi to enter and exit.
故练功家均重视目之调摄，习武者要求怒目扬眉，目的使卫气故于外而强筋壮骨以迎敌，养生者要求含光默欲，使卫气和效于中，充养五脏以长寿。即是养生家各门派中，对目要求也不同。
Therefore, practitioners of qigong all attach importance to the regulation of eyes. Martial artists require angry eyes and raised eyebrows, in order to make the defensive qi outward and strengthen the muscles and bones to meet the enemy. Health practitioners require to contain the light and suppress desire, so that the defensive qi can be harmonious and effective inside, nourishing the five internal organs for longevity. Even in different schools of health practitioners, the requirements for eyes are different.
初练功者切勿执此非彼，以其皆有师承也。
People who have just started practicing qigong should not insist on being one or the other, because they all have a master.
第三节 对舌的妥求
Section 3: Correct Requirements for the Tongue
一、共求
1. Common Request
舌抵上聘，亦称拄舌，旧称“搭桥”（将舌放下旧称 “拆桥”）。
Putting the tongue up is also called “propping up the tongue”, and was formerly known as “building a bridge” (putting the tongue down was formerly known as “removing a bridge”).
二、具体作法
2. Specific Procedures
初练功者应唇齿轻轻闭拢，齿似合非合，两侧日街如咬物．舌尖自然抵于上门齿内与齿组相交处（称内眼交:脑之[?]孔），箱用意念即可,切勿用力,香肠舌即任硬而产生口作用。
Beginners should gently close their lips and teeth, with the teeth half closed and half closed, and the tongue on both sides as if biting something. The tip of the tongue naturally touches the intersection of the upper front teeth and the tooth group (called the inner eye socket: the [?] hole of the brain). Just use your mind, don’t use force, and the sausage tongue will produce a mouth effect.
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稍有基瑞后即可舌抵于软硬礴交界处。
After a little comfort, you can put your tongue on the junction of soft and hard points.
三、作用
3. Function
任脉起于会阴，沿艘中线上行，止于唇下之承浆，普脉起于会阴，沿脊I行至颠转向前，经眉中、a端，止于上唇里之徽交。
The Ren meridian starts from the perineum, goes up along the midline of the lip, and ends at Chengjiang under the lip. The Pu meridian starts from the perineum, goes along the spine to the top of the head, passes through the middle of the eyebrow and the end of the lip, and ends at Huijiao inside the upper lip.
舌抵上聘，可收到交通任督二脉之功。
Pressing the tongue against the upper part of the body can open up the Ren and Du meridians.
于是沿督脉上升之气厂化为津液向节降于口，此时切勿张口，而应宁神静待，使之顺行而下。
Then the Qi that rises along the Du channel is transformed into body fluid and descends to the joints and mouth. At this time, do not open your mouth, but calm down and wait for it to flow down smoothly.
第四节 对颈项的要求
Section 4. Requirements for the Neck
一般练功书中均称“竖项”，对此第一节中已述，此不友费。
In general exercise books, it is called “vertical neck”. This has been mentioned in the first section, so there is no need to repeat it here.
第五节 对胸背的要求
Section 5 Requirements for chest and back
一, 要求
1. Requirements
含胸拔背，含胸不是扣肩，是胸前部稍事内含。，拔背是 t哪脊骨自然竖直。
Holding the chest in and pulling the back, holding the chest in does not mean holding the shoulders in, but slightly pulling the chest in. Pulling the back means that the spine is naturally vertical.
二, 具体作法
Section 4. Requirements for the Neck
含胸，先呼气，使胸前部－―胸骨柄（颐前正中四陷下之骨）与两乳头之间的三角地带，稍事内含。
Hold the chest in, exhale first, and make the triangular area between the front of the chest – the manubrium of the sternum (the bone in the middle of the chin and the four depressions in front of the chin) and the two nipples, slightly inward.
耍注意不是两肩向前内扣，更不是将脚部合拢，而是将胸部放松。
The key point is not to bend your shoulders forward and inward, nor to bring your feet together, but to relax your chest.
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因此含脚必须和开胸相结合。
Therefore, foot holding must be combined with chest opening.
开脚是胸都向两侧外开。
When you open your legs, your chest will open out to the sides.
作法是肩头（肩锁关节处）向外张开，于是与含胸相捕相成．收到胸部雄松之效・拔背的作法是大椎穴（甄后部高骨一第七须推，向上领，直通百会，使脊骨伸直。
The method is to open the shoulders (acromio-clavicular joint) outwards, which complements the chest-holding method. The chest is relaxed. The method of back-stretching is to push the Dazhui point (the seventh point of the high bone at the back of the Zhen), lead it upwards, and directly reach the Baihui point to straighten the spine.
为了避免背部后突与裕肩之弊；裱需殡裕，即两肩脚骨自然放松下沉，拔背与落膀相结合，则使背膀灵落。
In order to avoid the disadvantages of protruding back and protruding shoulders, the shoulders and feet should be relaxed, that is, the bones of the shoulders and feet should be naturally relaxed and sunk, combining back pulling and shoulder dropping, so that the back and shoulders can fall smoothly.
古谓；“两膀相编如两扇”，说的是上肢动作时，对’V膀的耍求，这一动作的关窍在于落膀。
The ancients said that “the two arms are interwoven like two fans”, which refers to the requirement of V-arms when the upper limbs move. The key to this movement is to drop the arms.
三、作用
Sān, zuòyòng
3. Function
心肺并居胸中，心主神明又主一身血脉之运行，肺主一身之气，又有“朝百脉”．之功能。
The heart and lungs are located in the chest. The heart governs the mind and the blood circulation of the whole body, while the lungs govern the qi of the whole body and have the function of “serving all the meridians”.
含胸与开胸结合，可使胸腔开扩，心肺安千胸中，则气血流通杨快。
The combination of holding the chest in and opening the chest can expand the chest cavity, and the heart and lungs can be placed in the chest, which will facilitate the circulation of qi and blood.
而且胸背放松，利于任替二脉的通达，又大椎穴旧称“上夭梯”，谓其气难上行，拔背可助其行。
Moreover, relaxing the chest and back is beneficial to the unobstructed flow of the Ren and Ti meridians. The Dazhui point was formerly known as the “Ladder to Heaven”, as it is said that the Qi has difficulty moving upward, and pulling the back can help it move upward.
且胸部是六阴经交会之所，胸背放松，可使连于五脏（实际上还有心包―应称六脏）的六条娜经保持交接的通杨，从而保证五脏机能之正常。
Moreover, the chest is where the six Yin meridians meet. Relaxing the chest and back can keep the six Yin meridians connected to the five internal organs (actually there is also the pericardium – which should be called the six internal organs) connected and unobstructed, thus ensuring the normal functioning of the five internal organs.
第六节 对肩的要求
Section 6. Requirements for Shoulders
一、要求
1. Requirements
Relax shoulders and empty armpits.
二、作法
2. Method
把肩关节，肩锁关节（锁骨外端与肩脾骨缘突连接处―肩外前后两骨相连处）放松而自然下垂。
Relax the shoulder joint and acromioclavicular joint (the connection between the outer end of the clavicle and the marginal process of the scapula – the connection between the front and back bones of the shoulder) and let them hang naturally.
同时把腋窝部虚撑，使腋窝空虚，似乎夹着一个“气饼子粉―嘴与腋下距2~3厘米。
At the same time, prop up the armpits to make them empty, as if holding an “air pancake” – the distance between the mouth and the armpit is 2 to 3 centimeters.
釐米[厘-] límǐ* {B} m. centimeter
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傲好空旅的关健是肩解穴（肩头部的凹陷处）,肩穷穴（肩砚穴外部凹陷处），放松，轻轻向上外提，于是松肩与空蔽形成自然的统一。
The key to Aohaokonglv is Jianjie point (the depression at the top of the shoulder) and Jianqiong point (the depression outside Jianyan point). Relax and gently lift upward and outward, so that loose shoulders and emptiness form a natural unity.
Aohaokonglv ?????
否则只讲松肩，一味放松下垂，到呈现“摺肩膀”，不仅形晌体形的外观美，面且对气机流通、上肢的轻灵也有一定形响。
Otherwise, we only talk about loosening the shoulders, blindly relaxing and drooping, until “folded shoulders” appear, which not only improves the appearance of the body shape, but also has a certain impact on the circulation of Qi and the agility of the upper limbs.
三、作用
3. Function
肩肘坟一起谈。
Talk about shoulders, elbows and graves together.
第七节 对时的要求
Section 7. Time Requirements
一、要求
1. Requirements
肘坠（垂）而悬。
Hang your elbows.
二、作法
2. Method
My Note: Elbow fall (vertical) hanging
两肘放松，肘尖有下垂之意，关窍在天并穴（肘后大骨正中），小海穴（肘后赚筋处）。
Relax your elbows, with the tips of your elbows drooping. The key points are Tianbing point (in the middle of the big bone behind the elbow) and Xiaohai point (at the tendon behind the elbow).
但肘部不得用力下垂，否期肩肘必重滞。在垂肘之同时要悬肘，即肘部虚悬之意，矢窍在曲池穴（肘部横纹头）与肘办穴。
But the elbows should not be forced to drop, otherwise the shoulders and elbows will become heavy and sluggish. When dropping the elbows, the elbows should be suspended, that is, the elbows are suspended in the air, and the key points are Quchi point (the head of the elbow transverse line) and Zhouban point.
古人说“肘中窍，”就是说这些关窍都要开张，为此须保持上肢的一定的弯曲度，勿伸的太直。
The ancients said “the orifice in the elbow,” which means that these joints must be opened. To this end, the upper limbs must maintain a certain degree of bending and not be stretched too straight.
第八节 对腕掌指的要求
Section 8 Requirements for wrist, palm, and fingers
一、要求
1. Requirements
page 86↑
鹿要坐，攀要含，指要舒。
The deer must sit, the climb must be contained, and the fingers must be relaxed.
鹿 . . . 攀
???????
二、作法
2. Method
坐流的关健是神门穴‘碗横纹小指端）住以向F之意，旅自然呈向下坐之势。
The key to sitting flow is Shenmen acupoint (the tip of the little finger at the horizontal line of the bowl) with the intention of facing F, and the travel will naturally be in a downward sitting position.
含掌是将掌心内含，好似持一气球，倘一张手，则气球掉下。
Holding the palm inward means holding the palm inward, as if holding a balloon. If you open your hand, the balloon will fall.
如此用意，刃含掌自然适度。
With this intention, the blade and palm will naturally be appropriate.
舒指是五指自然舒开，四个指头间留有一定空旅。
Relaxing the fingers means stretching out the five fingers naturally, leaving a certain amount of space between the four fingers.
大指与小指用意念在拿外会合。
Use your mind to bring your thumb and little finger together.
三、作用
3. Function
一上肢有六条经脉：手三阴经，手三阳经（手太脚肺经、手厥用心包经、手少阴心经、手阳明大肠经、手少阳三焦经、手太阳小肠经、。
There are six meridians in the upper limbs: the three yin meridians of the hand, the three yang meridians of the hand (the lung meridian of the hand, the pericardium meridian of the hand, the heart meridian of the hand, the large intestine meridian of the hand, the triple burner meridian of the hand, and the small intestine meridian of the hand.
作好松肩、空胶、垂肘、悬肘、坐沈，J11六经和杨，气机流通，上胶动作即有轻戮之势，气感可直达于指。
Do a good job of loosening the shoulders, emptying the glue, hanging the elbows, hanging the elbows, and sitting down, J11, Six Meridians and Yang, so that the Qi flow will flow, and the glueing action will have the potential of light killing, and the Qi can be felt directly to the fingers.
又手在人生中（包括练功）的地位是十分重要的，《阴符经》中说， a宇宙存乎手”。
The position of hands in life (including practicing qigong) is very important. The Yin Fu Jing says, “The universe exists in the hands.”
说的是练功人，可以通过手把握宇宙万事万物的变化。
It means that people who practice qigong can grasp the changes of everything in the universe through their hands.
这是因为在人类发展史上，手与脑的发展互稚促进，形成了重要联系。
This is because in the history of human development, the development of hands and brain has promoted each other and formed an important connection.
现代科学也证明意识活动对手的生物电影响最显著。
Modern science has also proven that conscious activities have the most significant impact on the bioelectricity of the hands.
因此在练功中，般炼手的机能是非常重要的，作好肩、肘、腕的姿势，为实现手的妙用．莫定了基础。
Therefore, in the practice, it is very important to exercise the functions of the hands, and to make good postures of the shoulders, elbows, and wrists, in order to achieve the wonderful use of the hands.
My note: “grasp” . . . intellectually and grasp an object with the hands
第九节 对腰的要求
Section 9 Requirements for the waist
一、要求
1. Requirements
松腰、腰椎及其韧带。
Loosen the waist, lumbar spine and their ligaments.
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腰两侧肌肉等都放松，逐步改变腰部的自然弯曲状态，达到站立时腰部伸直乃至后突，坐时腰部伸直乃至前塌。
Relax the muscles on both sides of the waist, and gradually change the natural curvature of the waist so that the waist is straightened or even protruded backward when standing, and straightened or even collapsed forward when sitting.
伸直时不要硬挺，而是上下牵拉，好似各脊推骨轻轻重益在一起，古谓“形如九曲珠”，就指放松的脊推而言。
When straightening, do not be stiff, but pull up and down, as if the vertebrae are lightly weighed together. The ancients said that “it is shaped like a nine-bend bead”, which refers to the relaxed spine.
二、作法
2. Method
腰最不易放松，需要专练松腰法（参看第十五章）。
The waist is the most difficult part to relax, and you need to practice special methods to relax the waist (see Chapter 15).
一般未事专练者，可先将腰自然伸直，而后微耸两肩，轻轻下放即可（同时意念中要有放松腰的意识）。
Those who have not practiced this exercise specially can first straighten their waist naturally, then slightly shrug their shoulders and gently lower them (at the same time, they should be aware of relaxing their waist).
三、作用
3. Function
腰为肾之外府，肾中藏有元阴、元阳化生元气，注于气海以滋养全身。
The waist is the external palace of the kidneys. The kidneys store primordial yin and primordial yang, which transform into primordial qi and are injected into the sea of qi to nourish the whole body.
又腰为支撑人体的重要支柱。
The waist is an important pillar supporting the human body.
故练功家特别重视之。
Therefore, practitioners of martial arts pay special attention to it.
松腰可使腰部灵活，不仅要能转平圈，而且要能转“立圈”与“混旋圈”。
Loosening the waist can make the waist flexible, not only should it be able to turn in a flat circle, but also in a “vertical circle” and “mixed circle”.
这一方面可增强肾的功能，使人元气充足，此即古人谓“命意源头在腰隙，之意。
This can enhance the function of the kidneys and make people full of vitality. This is what the ancients meant by “the source of life and will is in the waist gap.”
My Note: this can enhance the function of the kidneys . . .
另一方面，服部放松，可使气血流通，从而保证主宰一身活动的职能，古人说“力发于足，主宰于腰，形于四肢”，又说“力由脊发”，腰部不能放松，是不能达到此境界的。
On the other hand, relaxing the waist can allow qi and blood to circulate, thus ensuring its function of dominating the activities of the whole body. The ancients said, “Strength originates from the feet, is controlled by the waist, and is manifested in the limbs.” They also said, “Strength originates from the spine.” If the waist cannot be relaxed, this state cannot be achieved.
第十节 对胯的要求
Section 10 Requirements for the Hips
一、姿求
1. Posture
松胯有两层含义，其一是破关节放松，其二是孤骼关节放松（旧称泛臀）。
Loosening the hips has two meanings. One is to relax the broken joints, and the other is to relax the solitary iliac joints (formerly known as pan-hip).
二、作法
2. Method
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松胯另有专练方法（详见第十五章），这里只傲简单介绍：臀部微微下蹲，呈似坐非坐象，姐干与大腿保持一定的角度，大腿根部保持空虚之三角。称部向外后泛张，但不能向后上翅。
There are other special training methods for loosening the hips (see Chapter 15 for details), but here I will only briefly introduce them: Slightly squat down with your hips, as if you are sitting but not sitting, keep your hips and thighs at a certain angle, and keep the base of your thighs in an empty triangle. The hips should be stretched outward and backward, but not upward and backward.
三、 作用
3. Function
[?]关节放松则下肢运用自如。另外姗琳关节在常人是一不能活动的假关节，难妇女怀孕晚期，此吴节方能松张。‘鲜功者通过泛臀锻炼及丹田气充足时，可冲开这一关节‘此关节冲开后，丹田域界也可扩充，元气之蓄租也可加大，为全身关节的通关莫定基础。
[?] When the joints are relaxed, the lower limbs can be used freely. In addition, the Shanlin joint is a false joint that cannot be moved in ordinary people. It is difficult for women in the late pregnancy to relax this joint. The freshman can open this joint through pan-hip exercises and when the Dantian Qi is sufficient. After this joint is opened, the Dantian domain can also be expanded, and the storage of Yuanqi can also be increased, which is a solid foundation for the clearance of joints throughout the body.
第十一节 对腹的关求
Section 11: Requirements for the Abdomen
一、要求
1. Requirements
小腹回收，胸腹呈一平面。
The lower abdomen is retracted and the chest and abdomen are in one plane.
二、作法
2. Method
收腹不是使腹肌紧张，应该从骼前上棘（胯骨前面的小突起）处向背部阳关穴（能骨上）回缩，腰部直裸・初练时膜部有酸、这便可牧到收腹而腹杯断张的效果，否则，气不易下沉而呈现气悠。
Contracting the abdomen does not mean tensing the abdominal muscles. Instead, you should retract from the anterior superior iliac spine (the small protrusion in front of the hip bone) to the Yangguan point on the back (on the hip bone), with your waist straight and naked. When you first practice, you will feel soreness in the pelvis, which can achieve the effect of contracting the abdomen and stretching the abdominal cup. Otherwise, it is difficult for Qi to sink and it will appear to be floating.
三、作用
3. Function
收腹可帮助丹田元气内敛，加孩内压，促进向周身运行。
Contracting the abdomen can help to internalize the vital energy in the Dantian, increase internal pressure, and promote its circulation throughout the body.
练功均重“实其艘如，欲“实其腹”固然要通过全身锻炼便精气充足于腹，然而收腹也是其中重鲜一环。
The emphasis of practicing Qigong is on “filling the body”. To “fill the belly”, one must exercise the whole body to fill the belly with essence and energy, but tightening the abdomen is also an important part of it.
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革十二节 对尾闾的要求
Section 12: Requirements for the Sacrum (Tail Bone)
一、姿求
1. Posture
第一步：下垂，第二步：前扣，第三步．尾闾替动，这里仅介绍第一步（详见第十四章）。
The first step: drooping, the second step: buckling forward, the third step: coccyx alternation, here only the first step is introduced (see Chapter 14 for details).
二、作法
2. Method
继松脸、拼部下礴后，意念中尾闻部似连着一根棍子。
After loosening his face and fighting with his subordinates, the tail of the tribe seemed to be connected to a stick in his mind.
往于地上．如此久久行之，尾闻则可下垂（亦有专练方法）。
Go to the ground. Do this for a long time, and the tail will droop when it hears something (there are also special training methods).
三、作用
3. Function
尾闾部是督脉的起始部，垂尾间可运动督脉而促其气之上升；松尾闾可松动孩穴丈概骨与尾骨相连处），这又是松层之关健。
The coccyx is the starting point of the Du channel. Hanging the tailbone down can exercise the Du channel and promote the rising of its qi; loosening the coccyx can loosen the place where the umbilicus and coccyx are connected, which is the key to loosening the layer.
第十三节 对裆的要求
Section 13 Requirements for crotch
一、要求
1. Requirements
吊裆、调档、圈裆、阴[?]不要接触到大斑内侧皮胶。
The crotch, gear adjustment, crotch circle and pubic region should not come into contact with the leather glue on the inside of the large spot.
二、作法
2. Method
古称束腰下气把档撑，即把档撑圆。包括三个动作:
In ancient times, it was called “belting the waist and lowering the qi to support the crotch”, which means to support the crotch in a round shape. It includes three movements:
1.吊档：使会阴部上提，完成这一动作有三部分内容：①肛门‘亦称后阴、谷道）．肛门外括约肌轻轻收缩，使肛门微微上提，如忍大便状，②前阴（尿道部）：前阴部肌肉轻轻收编，如忍小便，呈尿非尿状，③会阴部（[?]称海底）：会阴部肌肉微微收缩，连及两大腿根内侧。
1. Lifting the perineum: This action has three parts: ① The anus (also called the posterior vagina or the anal canal). The external anal sphincter contracts slightly to lift the anus slightly, as if holding back a bowel movement; ② The anterior vagina (urethra): The anterior vagina muscles contract slightly, as if holding back urine, and the urine is not urine; ③ The perineum (also called the seabed): The perineum muscles contract slightly, and even the inner sides of the two thigh roots.
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2．调档：把档调圆，此动作与松胯、泛臀、垂尾闻相结合，以会阴收缩为中心，形成四周圆活的而开阔的档。
2. Adjust the crotch: Adjust the crotch to be round. This action is combined with loosening the hips, spreading the buttocks, and hanging the tailbone. With the contraction of the perineum as the center, a round and open crotch is formed.
3．扣膝：膝内扣是做好圆档的又一条件、作法见膝部）.
3. Knee buckling: Knee buckling is another condition for a rounded crotch. See the knee section for the method).
三、作用
3. Function
会阴部是任脉、督脉、冲脉的起始点，档调好，可使会阴不受压迫（注意；其他部位只有放松．才可使气机杨通，而会阴部只有保持一定的紧张度，才能俪证其不受压迫）,从而保持任督气机的流通，会阴穴旧称阴跷库、地户穴、虚危穴等。
The perineum is the starting point of the Ren, Du and Chong meridians. If the position is adjusted properly, the perineum will not be compressed (note: only when other parts are relaxed can the Qi flow smoothly, and only when the perineum maintains a certain degree of tension can it be ensured that it is not compressed), thereby maintaining the circulation of the Ren and Du Qi. The perineum acupoint was formerly known as Yinqiaoku, Dihu acupoint, Xuwei acupoint, etc.
吊档不仅防止前后二阴漏气，积蓄阴精，若能结合呼吸锻炼，又是练精化气的关键，能否打通周天，冲开阴跷库是决定因素，因此古人耍求：“夭门常开，地户常闭”, 即指此而言。
The hanging gear not only prevents air leakage from the front and back yin and accumulates yin essence, but if it can be combined with breathing exercises, it is the key to practicing essence into qi. It is the decisive factor whether the circulation of qi can be opened and the yin qiao store can be opened. Therefore, the ancients said: “The door of heaven is always open, and the door of earth is always closed”, which refers to this.
第十四节 对膝的要未
Section 14: The importance of the Knees
要求
Requirements
松膝内扣。
Relax your knees and bend them inward.
作法
Practice
膝欲做橄下蹲，轻轻内扣，稍向前屈（膝不能过脚尖）,放松下沉，但簇骨要有徽微上提之意念。
The knees should be bent inwards slightly, and slightly forward (the knees should not go beyond the toes). Relax and sink, but have the intention of slightly lifting the sacrum.
否则一味下沉，施有重滞之嫌。
Otherwise, it will just sink and become heavy and sluggish.
三、作用
3. Function
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扣膝、股骨头外翻乃至与泛臀结合，下肢的内劲则从外向内星螺旋型下降至足。
By buckling the knees, turning the femoral head outward and even combining it with hip expansion, the internal strength of the lower limbs will spiral down from the outside to the inside to the feet.
另外扣膝又是圆档的辅助动作，提供期是保持下胶轻灵的要素。
In addition, knee buckling is an auxiliary action of the round crotch, which provides a factor in keeping the lower rubber light and agile.
第十五节 对足的要求
Section 15 Requirements for the Feet
一、要求
1. Requirements
两足平铺地面，把全身重最均匀地放在两脚，勿偏于一处。
Place your feet flat on the ground and distribute your body weight evenly between your feet without leaning too much on one spot.
二、作法
2. Method
首先调整周身使之中正，而后大处轻轻用意收编，引气下行，周身重量沿两肩、体侧、大趁外佣而降至足心。
First adjust your whole body to be centered, and then gently focus your mind on the larger part to gather the Qi, guide it downward, and let the weight of your whole body drop along the shoulders, sides of the body, and outwards to the soles of the feet.
配合提膝，重力从踵传至足攀乃至五趾，此非一日可臻，箱配合腰、胯、膝的放松，两足方能逐步达到平铺。这与武功的“五趾抓地，不同。
With the knees lifted, gravity is transferred from the heels to the feet and even to the five toes. This cannot be achieved in one day. The box is coordinated with the relaxation of the waist, hips and knees, and the two feet can gradually become flat. This is different from the “five toes gripping the ground” in martial arts.
练武者，重在成风杀气，必须练“四梢”（爪为筋梢、舌为肉梢、齿为骨梢、发为血梢），养生可不必于此用功。
For those who practice martial arts, the emphasis is on developing a murderous aura and they must practice the “four tips” (claws are the tips of tendons, tongue is the tip of flesh, teeth are the tips of bones, and hair is the tip of blood). There is no need to work hard on this to maintain health.
三、作用
3. Function
两足平铺达到“力合五趾与涌泉”（不是形动的五趾抓地）是周身放松的重要标志之一，只有这时，气才能真正下通于屏与地气柑接，屏身气才能贯通。
Laying your feet flat and reaching the point of “combining the five toes and Yongquan” (not physically gripping the ground with the five toes) is one of the important signs of relaxation of the whole body. Only then can the Qi truly flow down to the screen and connect with the ground, and the Qi in the screen and body can flow through.
古人谓“力有于足、注黛人呼吸在跪”正指此而言。
The ancient saying “strength lies in the feet, and the woman’s breathing lies in her knees” refers exactly to this.
以上介绍的十五部身形要求只是简单地叙述了各部形态的动作要领，及其作用也作了粗浅介绍。
The fifteen body posture requirements introduced above simply describe the key points of the movements of each posture, and also give a brief introduction to its function.
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至于其内部的细微变化，如经络内景（经穴、关窍…..）的变化，只有在锻炼中自己去体会，况且每个人的自身感受也不尽相同，故从略。
As for the subtle changes inside, such as changes in the internal landscape of the meridians (acupoints, joints, etc.), you can only experience it yourself during exercise. Besides, everyone’s own feelings are different, so I will not go into details.
切勿谓其无内景也。
Don’t say that it has no inner scene.
这些身形要求，不是一下就能作得合成，需经过反复锻炼，而且纠正姿势的锻炼不可在正式练功时去体会，应在非正式练功时对逐个姿势仔细品查。
These body shape requirements cannot be achieved in one go; they require repeated practice. Moreover, the exercises to correct postures cannot be experienced during formal practice; each posture should be carefully examined during informal practice.
否则，就违犯了练功时要专心致志（入静）的要求，从而影响练功效果。
Otherwise, it would violate the requirement of being focused (quiet) when practicing, thus affecting the effect of practicing.
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End of Chapter