WANG HUAIQI ON TWELVE POSTURE YIJINJING

易筋經十二勢圖說
A HANDBOOK FOR TWELVE POSTURE YIJINJING
王懷琪
by Wang Huaiqi
[published by 商務印書館 Merchant Publishing House, Oct, 1917]

[translation by Paul Brennan, Nov, 2017]

編者小影
Portrait of the author

黃維聰
Huang Weicong
施裕存 姚雲峯
Shi Yucun  Yao Yunfeng
編者
The author

自序
AUTHOR’S PREFACE

國粹體操。種類繁多。惟提倡練習者甚少。懷琪客歲。曾以八段錦。編為體操法。刋入商務書館出版之敎育雜誌。不數月間。各地學校。羣起操練。並得敎育大家之讚許。於此足見國粹體育之價値矣。後有某君所編之八段錦商榷披露。懷琪讀之。喜欣欲狂。不覺額手慶幸國粹體育之興盛。並頌一日千里。故懷琪乘春假之暇。搜集關於國粹體育上之書籍。遂得編成此種運動。其原名為易筋經十二勢。亦為達摩所創。因名。達摩祖師為吾國拳術之鼻祖。易筋經蓋拳術之基本也。書中之術語與原文。讀之殊為罕奇。懷琪不敢輕改一字。以失廬山眞相。且恐有嚮壁虛造之誚。此編之動作與方法。半取拳術及體操之法。半依原文原圖合而成之。幾經編者實地自習。知其功效。與拙著之訂正八段錦。有異曲同工之妙。又於敎授時。試諸學生。百無一失。毫無偏弊。爰卽攝影付梓。以供為健全國民者之研究。然不合之處。恐仍難免。惟有望諸海內同志。進而敎之。不但編者之幸。亦國粹體育之大幸也。
民國六年淸明後半月吳下王懷琪瘦人序於上海澄衷中學校
Our nation’s methods of exercise are very numerous, but there has been very little promoting of practicing them. Last year, I put together a piece on the Baduanjin exercises, which was published in the Educational Journal of the Merchant Press. Within a few months, schools in various regions rallied to practice these exercises and it was praised by educators everywhere. This serves to show the value of our nation’s physical education.
  Later a certain gentleman published a discussion of Baduanjin, which upon reading I enjoyed so enormously that I unconsciously saluted him, rejoicing at the prosperity of our nation’s exercise and that it has made such strides. Inspired, I made use of my time during the spring holiday to collect books concerning our nation’s exercise systems and then I compiled a manual on this particular form of exercise. Originally called Twelve-Posture Yijinjing, it was created by Damo, and because of this he is considered the originator of our nation’s boxing arts, and the Yijinjing [Sinew Changing Classic] as the foundation for these arts. Although the original terminology in the literature is rather obscure, I have not presumed to revise the text and risk losing the authenticity of the Mt. Lu tradition [where Pure Land Buddhism was founded]
  Also, fearing I would be accused of making things up, this volume of movements and methods half the time draws from principles of boxing arts and physical education, and the rest of the time relies on the original text and drawings. Through my own experience of practicing Yijinjing, I know of its effectiveness, and through the process of making corrections to my Baduanjin writings, I have found they are different routes to the same achievement. Through teaching such exercise, I have also tested it on students, and since it has always been successful, without the slightest drawback, I have thus had photographs made and sent the manuscript to the publishers, in order to supply study materials for the strengthening of all our citizens. But I fear that there are inevitably some errors, and so I hope that comrades throughout the nation will come forward and give corrections, not only for my own benefit, but for the greater fortune of nation’s physical education.
  - written by “Skinny” Wang Huaiqi of Wu County [in Jiangsu] at the Chengzhong High School of Shanghai, during the Qingming Festival, 1917

原序
ORIGINAL INTRODUCTION

此功昉自釋門以禪定為主將欲行持先須閉目冥心握固神思屛去紛擾澄心調息至神氣凝定然後依次如式行之必以神貫意注毋得徒具其形若心君妄動神散意馳便為徒勞其形而弗獲實效初練動式必心力兼到靜式默數三十數日漸加增至百數為止日行三次百二十日成功氣力兼得則可日行二次氣力能凝且堅則可日行一次務至意念不興乃成
This art derives from Buddhism, emphasizing meditative concentration. When you wish to practice, you first have to close your eyes and empty your mind, seize control over your thoughts and eliminate confusion, calm your emotions and regulate your breath, focusing your spirit and energy. Then when practicing the sequence of postures, you have to have intention coursing through, not just make shapes. If your mind is moving randomly, your spirit scattered, intention distracted, you will be laboring in vain with these postures and gain no meaningful results.
  In the beginning of practicing these movements, you must work both mentally and physically on these postures, silently counting up to thirty repetitions. Gradually add more until you can do them to a count of a hundred and practice them three times a day. After a hundred and twenty days, you will have made an accomplishment. Having obtained both energy and strength, you can then reduce the practice to twice a day. Once your energy and strength can be concentrated and resolute, you can then reduce the practice to once a day. Once thoughts have ceased arising, you have succeeded.

易筋經十二勢圖說目次
CONTENTS

練習須知
Things that Must be Understood about the Practice
附實用練習法五種
Some supplemental practice methods:
練指法
Method of training the fingers:
活動眼肌法
Method of exercising the eye muscles:
練腿法
Method for training the legs:
撻練手足法
Method of striking training for the hands and feet:
摩擦四肢法
Method of rubbing the limbs:
原圖十二勢
Original Drawings for Twelve Posture Yijinjing
第一式 韋馱獻杵勢
Posture 1: WEI TUO PRESENTS A SCEPTER
第二式 摘星換斗勢
Posture 2: PLUCK THE STARS TO ROTATE THE BIG DIPPER
第三式 出爪亮翅勢
Posture 3: REACHING OUT CLAWS & SHOWING WINGS
第四式 倒拽九牛尾勢
Posture 4: TURNING BACKWARD TO PULL NINE OXEN BY THE TAIL
第五式 九鬼拔馬刀勢
Posture 5: NINE DEMONS UNSHEATH HORSE-BEHEADING SABERS
第六式 三盤落地勢
Posture 6: THREE BASINS BEING LOWERED TO THE GROUND
第七式 靑龍探爪勢
Posture 7: BLUE DRAGON EXTENDS A CLAW
第八式 臥虎撲食勢
Posture 8: CROUCHING TIGER POUNCES ON ITS PREY
第九式 打躬勢
Posture 9: DEEPLY BOWING FORWARD
第十式 掉尾勢
Posture 10: WAGGING THE TAIL

練習須知
THINGS THAT MUST BE UNDERSTOOD ABOUT THE PRACTICE

一初時練習。宜分式操練。數月後。漸次連續數式行之。半年卽可十式連續練習。
– In the beginning of the practice, you should work on individual postures. After a few months, you can gradually connect some of them together as a series of movements. After half a year, you can practice them all as a continuous routine.

一初時練習。次數宜緩緩加增。不可驟然增進。能依左列之表行之。自無損害。
– In the beginning of the practice, the number of repetitions of a posture should be increased slowly, and you must not try to suddenly accelerate your progress. You will naturally keep yourself free from injury if you can follow the schedule of progress below:
初練前半年。分式練習。以行四次為度。後半年連續而行。四次或六次。高等小學校二年級生所適用。
For the first half year, practice each posture four times, then for the second half year, practice each posture four to six times. This amount is appropriate for seventh graders in middle school.
一年後連續而行。六次或八次。高等小學校三年級生所適用。
After one year, practice each posture six to eight times. This amount is appropriate for eighth graders.
二年後連續而行。八次或十次。中學校一年級生所適用。
After two years, practice each posture eight to ten times. This amount is appropriate for high school freshmen.
三年後連續而行。十次或十二次。中學校二年級生所適用。
After three years, practice each posture ten to twelve times. This amount is appropriate for sophomores.
四年後連續而行。十二次或十六次。中學校三年級生所適用。
After four years, practice each posture twelve to sixteen times. This amount is appropriate for juniors.
五年後連續而行。十六次或二十次。中學校四年級生所適用。
After five years, practice each posture sixteen to twenty times. This amount is appropriate for seniors.

一如與拙著八段錦並練。則收效尤速。因八段錦姿勢與動作。均係簡單。此種運動。姿勢雖簡。而動作却繁。故無基礎者練之。頗覺困難也。
– It seems to me that Baduanjin brings results very quickly because its postures and movements are all simple. But for this exercise, although the postures are simple, the movements are more complex, therefore one who has not practiced any other foundational exercises might find this material somewhat difficult.

一於練習之時。不可胡亂思想。否則神意必不能貫注。心力不能並行。無甚效益也。
– In the beginning of the practice, you must keep your thoughts from wandering, otherwise your mind will not be in your practice and your body will not putting forth effort, rendering the exercise of little benefit.

一每於練習之前。二十分鐘時。宜略進飲食。
– About twenty minutes before each practice session, you should have a small snack.

一每日黎明起身後。宜行一次。晚時就枕前。亦行一次。能習練有恆。不使間斷。一年之後。定見奇效。
– Every day, after you get out of bed, you should have a practice session, and then in the evening before you go to bed, you should practice again. If you can practice perseveringly and without interruption, then after a year you will see extraordinary results.

一於練習之時。不可閉氣胸中。否則肺部必受損傷。
– When practicing, you must not hold your breath in your chest, for you will injure your lungs.

一練習次數。每分鐘約行四十數。不可過速。
– When practicing, the number of repetitions ought to be about forty per minute, and so it should not be done too quickly.

一練習旣畢。宜緩行數十步。籍舒筋骨。或躺身椅上。使人摩擦四肢。以和血脈。
– After practicing, you should walk around for a few dozen paces to relax the sinews and bones, or sit on a chair and rub your limbs to smooth the blood circulation.

一練習後五分鐘。宜向陽而立。以行呼吸。約數十次。或於空曠淸潔幽靜之處行之。萬勿於塵煙之所。而行呼吸。
– Five minutes after practicing, you should stay in the sunshine and take few dozen breaths, or walk in some spacious quiet place filled with fresh air. Always avoid dusty or smoky places when doing your breathing.

一呼吸不可猛力速行。並由口中出氣。如初行呼吸。不妨用口先吐出肺胃中之濁氣。惟以三次為限。三次之後。吸氣應由鼻孔而入。將氣徐徐送入肺內。約歷時五秒鐘後。將肺內之氣。由鼻孔徐徐呼出。每行呼吸一次。約費時十秒鐘。練習旣久。可漸加長時間。(參觀呼吸姿勢圖)
– Inhaling and exhaling must not be done with a vigorous haste. You may initially breathe out through your mouth for a few breaths, to expel bad air from your lungs, after which you should be inhaling through your nose, slowly sending air into your lungs for about five seconds, then slowly exhaling through your nose, each full breath taking about ten seconds. After practicing over a long period, you can gradually lengthen this time. Examine the breathing posture in this photo:

一附實用練習法如左
– Some supplemental practice methods:

練指法:
Method of training the fingers:

於未起身之前。將兩手十指。用力張開。臂向左右伸出。或向上伸。指端觸著帳布。以四指第一第二兩節及大指第一節用力彎曲。空抓帳布。指卽伸直再抓。如法行數十次。日久自能見效。又取圓淨石球一個。重約一斤。練法用五指抓住石球。卽放手擲下。在石球未落地時。仍用手指趕緊將球抓住。起初祇能行十數次。日久漸加次數與石球之重量。則五指自覺有力。惟左右手皆應行之。
Before getting out of bed, exert strength in your fingers to spread them apart, reaching out to the sides with your arms. Or reach your hands upward, with your fingertips touching where there would be a mosquito net, then bend your fingers inward using the outer two joints of the fingers and the outer joint of the thumb, emptily grabbing at the net, your fingers extending and then bending again. Perform this ten times. After a long period, you will naturally be able to see results.
  Another method is take a stone ball of about a pound in weight, practice grabbing it will five fingers and letting it fall, but before it lands on the ground, use your fingers to quickly grab it again. In the beginning, you ought to be able to do this ten times or so. Over time, gradually add more times and move on to using stone balls of greater weight. Your fingers will feel powerful. Practice this with each hand.

活動眼肌法:
Method of exercising the eye muscles:

於未起身之前。將雙眼閉合。法將眼球旋轉。或向右、或向左、或上、或下、各行數次。再自左而右。自右而左。自上而下。自下而上。環轉數次。久之目力能強。眼肌活潑。
Before you get out of bed, with your eyes still closed, turn your eyes right and left, up and down, several times, then draw circles with your eyes from left to right and right to left, from up to down and down to up, several times. After a long time, your vision will become stronger and your eyes will be more lively.

練腿法:
Method for training the legs:

兩手叉腰。兩腿分開。約四尺許之寬。將身伏下。先屈左腿。伸直右腿。後屈右腿。伸直左腿。如法一腿伸直。一腿屈。行數十次。久之兩腿堅強活潑。且可仆腿近地。此為練習技擊之要法。
With your hands on your waist and your legs spread about four feet apart, your body bends over, first with your left leg bending, right leg straightening, then your right leg bending, left leg straightening. Practice in this way, one leg straightening, the other bending, ten times. After a long time, your legs will be strong and lively, and you will be able to crouch down to ground. This is an essential exercise for training in martial arts.

撻練手足法:
Method of striking training for the hands and feet:

初練之時。縫一布袋。量力裝入細沙或米數十斤。懸於樑上。或木架上。以掌推、拳擊、肘抵、肩撞、足踢等。使袋振盪。再以拳打與脚踢等迎送之。日久漸將沙袋之重量增加習練之。
In the beginning of the practice, sew up a cotton bag filled with as many pounds of sand or rice as you can handle. Hang it from a roof beam or a wooden stand. Push it with a palm, strike it with a fist, poke it with an elbow, smash it with a shoulder, or kick it with a foot, making the bag shake. Then punch and kick it to send it swinging away. Over time, gradually add more weight to the bag.

摩擦四肢法:
Method of rubbing the limbs:

習練坐𨀵及賽跑之後。或躺身椅上。伸出右腿。使人以雙手合緊於腿上。將虎口用力搓摩數十次。換左腿及左右臂如法行之。
Whether you are practicing meditation or running, sit on a chair after you are finished and extend your right leg. Using both hands, strongly rub your tiger’s mouths along the leg ten times. Then switch to rubbing your left leg in the same way, then each arm.

易筋經十二勢原圖
ORIGINAL DRAWINGS FOR TWELVE POSTURE YIJINJING

(一)韋馱獻杵第一勢
1. WEI TUO PRESENTS A SCEPTER – Part 1

 

(二)韋馱獻杵第二勢
2. WEI TUO PRESENTS A SCEPTER – Part 2

 

(三)韋馱獻杵第三勢
3. WEI TUO PRESENTS A SCEPTER – Part 3

 

(四)摘星換斗勢
4. PLUCK THE STARS TO ROTATE THE BIG DIPPER

 

(五)出爪亮翅勢
5. REACHING OUT CLAWS & SHOWING WINGS

 

(六)倒拽九牛尾勢
6. TURNING BACKWARD TO PULL NINE OXEN BY THE TAIL

 

(七)九鬼拔馬刀勢
7. NINE DEMONS UNSHEATH HORSE-BEHEADING SABERS

 

(八)三盤落地勢
8. THREE BASINS BEING LOWERED TO THE GROUND

 

(九)靑龍探爪勢
9. BLUE DRAGON EXTENDS A CLAW

 

(十)臥虎撲食勢
10. CROUCHING TIGER POUNCES ON ITS PREY

 

(十一)打躬勢
11. DEEPLY BOWING FORWARD

 

(十二)掉尾勢
12. WAGGING THE TAIL

易筋經十二勢圖說
A HANDBOOK FOR TWELVE POSTURE YIJINJING

第一式 韋馱獻杵勢
POSTURE 1: WEI TUO PRESENTS A SCEPTER

原文:
Original text:
定心息氣、身體立定、兩手如拱、存心靜極、
Calm your mind and slow your breath, your body standing stably. Your hands move as though saluting, your mind at peace.

預備:
Initial position:
兩足立成八字形。兩腿併緊。膝直。目視前方。(參觀預備姿勢圖。)
Your feet stand at a ninety degree angle, your legs together, knees straight, your gaze forward. See the photo:

一、兩臂平屈於肩前。十指指端向上。兩手掌心相對。(須距離三寸許。)如合掌狀。手背與小臂適成九十度之角。頭略向前屈。目視兩掌。(如圖一)
1. Your arms bend, level in front of your shoulders, fingertips pointing upward, palms facing each other (about three inches apart), as if your palms are about to come together in a greeting gesture, the backs of your hands making ninety degree angles with your forearms, your head slightly bending forward, your gaze toward your palms. See photo 1:

二、手指指端仍向上。兩掌向左右推開。(卽兩臂向左右伸也。)頭卽復正。目視前方。(如圖二)
2. With your fingertips still pointing upward, your palms push away to the sides (arms extending to the left and right), your head again upright, your gaze forward. See photo 2:

三、兩掌向胸前用力相合。(如一之姿勢。)同時兩掌迅速用力再向左右推開。(如二之姿勢。)頭亦前屈卽復正。
3. Your palms strongly come toward each other in front of your chest (same as in movement 1), then push to the sides with speed and strength (same as in movement 2), your head bending forward and then returning to being upright.

四、兩臂由肩前屈向上伸。掌心向上。兩手指尖相接。頭向後屈。目視兩手背。(如圖三)
4. Your arms go from being bent in front of your shoulders to reaching upward, palms facing upward, fingertips meeting, your head bending back, your gaze toward the back of your hands. See photo 3:

如法量力再行數次。至末數時。兩臂弗向上伸。卽由肩前直向下伸。
Repeat the movements as many times as you are able. After the last time, your arms extend downward from in front of your shoulders instead of upward.

第二式 摘星換斗勢
POSTURE 2: PLUCK THE STARS TO ROTATE THE BIG DIPPER

原文:
Original text:
單手高舉、掌須下覆、目注兩掌、吸氣不呼、鼻息調匀、用力收回、左右同之、
One hand rises high, but the palm is turned downward. Your gaze is toward each palm. The movement is an inhale rather than an exhale. The breathing should be even. Exert strength as you then withdraw the hand. The exercise is the same on both sides.

一、右臂沿身前向上伸。掌心向下。指端向左。肘直。頭向左屈。目視右手掌心。左手握拳。屈於胸之左側。拳則置於腰際。肘向後挺。(如圖四)
1. Your right arm goes along the front of your body and extends upward, the palm facing downward, fingertips pointing to the left, elbow straight, your head bending to the left, your gaze toward your right palm, as your left hand grasps into a fist and bends in at the left side of your chest, the fist placed at your waist, elbow sticking out behind you. See photo 4:

二、右臂由左下畫半圓形。手握拳。臂屈於右胸之旁。左臂沿身前向上直伸。掌心向下。指尖向右。肘直。頭向右屈。目視左手掌心。(如圖五)
2. Your right arm goes to your lower left, drawing a half circle, the hand grasping into a fist and the arm bending back at the right side of your chest, as your left arm goes along the front of your body and extends upward, the palm facing downward, fingertips pointing to the right, elbow straight, your head bending to the right, your gaze toward your left palm. See photo 5:

三、與一同。
3. Same as movement 1.

四、與二同。
4. Same as movement 2.

如法量力再行數次。至末數時。足尖併合。兩手握拳屈於胸旁。
Repeat as many times as you are able. After the last time, your toes come together and your hands grasp into fists and bend back at the sides of your chest.

第三式 出爪亮翅勢
POSTURE 3: REACHING OUT CLAWS & SHOWING WINGS

原文:
Original text:
掌向上分、足指拄地、兩脇用力、並腿立直、鼻息調匀、目觀天門、牙咬、舌抵上腭、十指用力、腿直、兩拳收回、如挾物然、
Your palms go upward and spread apart, your feet standing tiptoe, your ribs expressing strength, your legs standing together and straight. Your breathing is even, your gaze upon the “heavenly gate”, your mouth closed, your tongue touching your upper palate. Then your fingers express strength, your legs still straight, and your fists withdraw as though you are embracing something.

一、兩臂向前平伸。掌心向下。十指用力張開。指端向前。兩手大指相接觸。兩踵儘力提起。須離地有二寸許。目視兩手。(如圖六)
1. Your arms extend forward and level, palms facing downward, fingers strongly spreading, fingertips pointing forward, thumbs touching each other, your heels strongly lifting to be at least two inches off the ground, your gaze toward your hands. See photo 6:

二、兩臂由前下。向左右上舉。掌心向前。指尖向上。手指仍用力張開。兩大指仍相接觸。兩踵落地。卽復提起。(如圖七)
2. Your arms lower from in front of you, then raise up to the sides, palms facing forward, fingertips pointing upward, your fingers again strongly spreading, thumbs again touching each other, your heels coming down and then lifting again. See photo 7:

三、兩臂由左右下垂。同時卽復向上舉。兩踵亦放下提起一次。
3. Your arms lower to the sides, then raise up again, your heels coming down and lifting again.

四、兩臂由前下。手握拳收回。屈於胸之兩側。肘向後挺。兩拳置於腰際。兩踵放下。
4. Your arms lower in front of you, then your hands grasp into fists and withdraw, bending back at the sides of your chest, your elbows sticking out behind you, your fists placed at your waist, your heels coming down.

如法量力再行數次。至末數時。兩手握拳。臂仍屈於胸旁。足尖仍閉。
Repeat as many times as you are able. After the last time, your hands grasp into fists, your arms return to being bent at the sides of your chest, your feet again on the ground.

第四式 倒拽九牛尾勢
POSTURE 4: TURNING BACKWARD TO PULL NINE OXEN BY THE TAIL

原文:
Original text:
小腹運動、空鬆前跪、後腿伸直、二目觀拳、兩膀用力、
Your lower abdomen empties its air as your front leg bends and your rear leg straightens, your gaze toward your fist, your arms exerting strength.

一、右足向右踏出一步。兩膝向下屈。作騎馬式。(法卽兩踵勿起。足尖向前。兩膝屈至與大腿相平。身體正直。肩勿傾向前。如騎馬之姿勢。)兩掌由肩前屈。向左右伸出。十指指端向上掌心向側。目視前方。(如圖八)
1. Your right foot steps out to the right and your knees bend downward, making a horse-riding stance. (The method of this stance: without your heels lifting, your toes are pointing forward, your knees bending until the thighs are level, your body upright, shoulders not slouching forward, and you look as though you are riding a horse.) Your palms bend in until in front of your shoulders, then reach out to the sides, fingers pointing upward, palms facing to the sides, your gaze forward. See photo 8:

二、左踵移向左。左膝伸直。右趾移向右。右膝仍屈。右手由後下前上畫一圓形。指屈握拳。臂舉於右。肘微屈如弧形。(拳掌向上。拳與眉齊。)頭向右轉。目視右拳。左手亦握拳。臂仍舉於左。(肘直。拳掌向後。)(如圖九)
2. Your left heel shifts to the left, the knee straightening, and your right toes shift to the right, the knee bending, as your right hand draws a circle to the rear, downward, forward, and upward, the fingers curling into a fist, the arm raised to the right, elbow slightly bent to make a curved shape (the center of the fist facing upward, the fist at eyebrow level), your head turned to the right, your gaze toward your right fist, your left hand also grasping into a fist, the arm still raised to the left (elbow straight, the center of the fist facing to the rear). See photo 9:

三、左踵移向右。右趾移向左。兩膝均屈。復騎馬式。兩臂由肩前屈向左右伸。目視前方。
3. Your left heel shifts to the right and your right toes shift to the left, your knees again bending, returning you to a horse-riding stance, yours arms bending in front of your shoulders and then reaching to the sides, your gaze forward.

四、右踵移向右。右膝伸直。左踵移向左。左膝仍屈。左手由後下前上畫一圓形。手握拳。臂舉於左。肘微屈如弧形。(拳掌向上。拳與眉齊。)頭向左轉。目視左拳。右手亦握拳。臂仍舉於右。(肘直拳掌向後。)(如圖十)
4. Your right heel shifts to the right, the knee straightening, and your left toes shift to the left, the knee bending, as your left hand draws a circle to the rear, downward, forward, and upward, the hand grasping into a fist, the arm raised to the left, elbow slightly bent to make a curved shape (the center of the fist facing upward, the fist at eyebrow level), your head turned to the left, your gaze toward your left fist, your right hand also grasping into a fist, the arm still raised to the right (elbow straight, the center of the fist facing to the rear). See photo 10:

如法量力再行數次。至末數時。兩臂下垂。上體起立。足尖分開。右足併上。復立正姿勢。
Repeat as many times as you are able. After the last time, your arms hang down, your upper body rises up, and your right foot stands next to your left foot, toes spread apart, returning you to a posture of standing at attention.

第五式 九鬼拔馬刀勢
POSTURE 5: NINE DEMONS UNSHEATH HORSE-BEHEADING SABERS

原文:
Original text:
單膀用力、夾抱頸項、自頭收回、鼻息調匀、兩膝立直、左右同之、
A single arm expresses strength, wrapping around your neck behind your head. Your breathing is even, your knees standing straight. It is performed the same on both sides.

一、上體向右屈。右臂由右上屈於頸後。左臂由下背後向上伸。兩手相握於背上。(如圖十一)
1. Your upper body bends to the right as your right arm goes upward to the right and bends behind your neck, your left arm reaching upward behind your back for your hands to be grabbing each other over your back. See photo 11:

二、上體復正。右手掌心向上。指端向左。臂向上伸。左手掌心向下。指端向右。臂向下伸。(小指與尾骨相接觸。)(如圖十二)
4. Your upper body returns to being upright, your right palm facing upward, fingertips pointing to the left, the arm extending upward, your left palm facing downward, fingertips pointing to the right, the arm extending downward (the little finger touching your tailbone). See photo 12 [although it shows left and right reversed]:

三、上體向左屈。左臂由左上屈於頸後。右臂由右下屈於背後。兩手相握於背上。
1. Your upper body bends to the left as your left arm goes upward to the left and bends behind your neck, your right arm reaching upward behind your back for your hands to be grabbing each other over your back.

四、上體復正。左手掌心向上。指端向右。臂向上伸。右手掌心向下。指端向左。臂向下伸。(小指與尾骨相接觸。)(如圖十三)
4. Your upper body returns to being upright, your left palm facing upward, fingertips pointing to the right, the arm extending upward, your right palm facing downward, fingertips pointing to the left, the arm extending downward (the little finger touching your tailbone). See photo 13:

如法量力再行數次。至末數時足尖併合。兩臂下垂。
Repeat as many times as you are able. After the last time, your toes come together and your arms hang down.

第六式 三盤落地勢
POSTURE 6: THREE BASINS BEING LOWERED TO THE GROUND

原文:
Original text:
目注牙呲、舌抵上腭、睛瞪口裂、兩腿分跪、兩手抓地、反掌托起、如托子金、兩腿收直、
With your eyes focused and your mouth closed, your tongue touches your upper palate, then your eyes glare and your mouth slightly opens as your legs spread apart and squat down, your hands touching the ground. Then your palms turn over and prop up, as though holding up a golden basin, your legs straightening.

一、右足向右踏出一步。兩膝下屈作騎馬式。兩手握拳。屈於胸之兩旁。肘向後挺。(如圖十四)
1. Your right foot steps out to the right and your knees bend, making a horse-riding stance, your hands grasping into fists and bending back at the sides of your chest, your elbows sticking out behind you. See photo 14:

二、兩膝深向下屈。(踵弗離地。)兩臂由身旁向後下伸。十指用力張開。兩手著地。目視前放。(如圖十五)
2. Your knees bend deeper (your heels not coming away from the ground) and your arms go from your sides to extend downward behind your, fingers strongly spreading, hands touching the ground, your gaze forward. See photo 15:

三、兩小臂經兩腿之旁。繞過兩膝。兩手十指相組。掌心向上。兩小臂屈於腹部之前。與大臂適成九十度之角形。兩膝略起。仍復騎馬式。(如圖十六)
3. Your arms pass beside your legs, wrapping around your knees, and come together with the fingers linking, palms facing upward, your forearms bent in front of your belly, making ninety degree angles with your upper arms, your knees slightly lifting as you return to a horse-riding stance. See photo 16:

四、兩膝伸直。十指仍組。兩臂由身前屈向上伸。同時掌心翻向上。頭向後屈。(目視兩手。)(如圖十七)
4. Your knees straighten, and with your fingers still linked, your arms bend in front of you and then extend upward, your palms turning over to be facing upward, your head bending back (your gaze toward your palms). See photo 17:

如法量力再行數次。至末數時。上體起立。兩臂下垂。右足併上。足尖分開。復立正姿勢。
Repeat as many times as you are able. After the last time, your upper body rises up, your arms hang down, and your right foot stands next to your left foot, toes spread apart, returning you to a posture of standing at attention.

第七式 靑龍探爪勢
POSTURE 7: BLUE DRAGON EXTENDS A CLAW

原文:
Original text:
肩背用力、平掌探出、至地圍收、兩目注平、
Your shoulders and back exert strength as your palm reaches out, goes to the ground, and withdraws, your gaze level.

一、上體與頭畧向右轉。(足膝不動。)左臂向右伸出。掌心向上。高與眉齊。大指屈於掌中。右臂手握拳。屈於胸之右側。肘向後挺。目視左掌。(如圖十八)
1. Your upper body and head slightly turn to the right (your feet and knees not moving), and your left arm extends to the right, palm facing upward at shoulder level, thumb bent in over the palm, with your right hand grasped into a fist, bent back at the right side of your chest, the elbow sticking out behind you, your gaze toward your left palm. See photo 18:

二、上體由前下屈。至左起立。向左旋轉。(足不動。膝勿屈。)同時左臂由右下畫半圓形於身前。而至左側。(手掌近地。目隨左掌而行。)左手卽握拳。臂屈於胸之左側。肘向後挺。右臂卽向左伸出。掌心向上。指尖向左。高與眉齊。目視右掌。(如圖十九)
2. Your upper body then bends over forward to your left side, turning to the left (your feet not moving, knees not bending), as your left arm goes to your lower right and draws a half circle that brings it to your left side (the palm nearing the ground, your gaze following the movement of your left palm). With your left hand grasped into a fist, the arm bending back at the left side of your chest, elbow sticking out behind you, your right arm now extends to the left, palm facing upward, fingertips pointing to the left at shoulder level, your gaze toward your right palm. See photo 19:

三、上體由前下屈。至右起立。向右旋轉。(足不動。膝勿屈。)同時右臂由左下畫半圓形於身前。而至右側。(手掌近地。目隨右掌而行。)右手握拳。臂屈於胸之右側。肘向後挺。左臂卽向右伸出。(如圖十八)
3. Your upper body then bends over forward to your right side, turning to the right (your feet not moving, knees not bending) as your right arm goes to your lower left and draws a half circle that brings it to your right side (the palm nearing the ground, your gaze following the movement of your right palm). With your right hand grasped into a fist, the arm bending back at the right side of your chest, elbow sticking out behind you, your left arm now extends to the right. It is the same as in photo 18.

四、與二同。
4. Same as movement 2.

如法量力再行數次。至末數時。兩手握拳。臂屈於胸之兩旁。右足向右踏出一步。兩膝屈下作騎馬式。
Repeat as many times as you are able. After the last time, your hands grasp into fists, the arms bend back at the sides of your chest, your right foot steps out to the right, and your knees bend downward, making a horse-riding stance.

第八式 臥虎撲食勢
POSTURE 8: CROUCHING TIGER POUNCES ON ITS PREY

原文:
Original text:
膀背十指用力、兩足蹲開、前跪後直、十指拄地、腰平頭昂、胸向前探、鼻息調匀、左右同之、
Your arms, back, and fingers express strength, your legs squatting down and spread apart. One leg kneels forward, the other straightening behind, and your fingers touch the ground. Your torso is level, your chest reaching forward, and your breathing is even. It is the same on both sides.

一、左踵移向左。左膝伸直。右趾移向右。右膝仍屈。身向右轉。上體向前屈。兩手指尖著地。目視前方。(如圖二十)
1. Your left heel shifts to the left, the knee straightening, as your right toes shift to the right, the knee bending, your body turning to the right, and your upper body bends forward, your fingertips touching the ground, your gaze forward. See photo 20:

二、兩手著地。臂用力挺直。右足向後伸。與左足相併。兩膝伸直。足趾著地。(如圖二十一)
2. With your hands touching the ground and your arms straight, your right foot extends to the rear to be next to your left foot, knees straightening, toes touching the ground. See photo 21:

三、左足仍屈。
3. Your left leg bends again.

四、左踵移向右。膝仍屈。右趾移向左。復騎馬式。兩手握拳。屈於胸旁。(如圖二十二)
4. Your left heel shifts to the right, the knee bending, your right toes shift to the left, and you return to a horse-riding stance, hands grasping into fists and bent back at the sides of your chest. See photo 22:

第二次如法左足向左行之。量力再向左右各行數次。至末數時。兩臂仍屈於胸旁。作騎馬式。
To perform the posture a second time, your left foot goes out to the left, and then repeat the exercises as many times as you are able. After the last time, your arms return to being bent at the sides of your chest and you make a horse-riding stance.

第九式 打躬勢
POSTURE 9: DEEPLY BOWING FORWARD

原文:
Original text:
兩肘用力、夾抱後腦、頭前用力探出、牙咬、舌抵上腭、躬身抵頭至腿、頭耳掩緊、鼻息調匀、
With your elbows exerting strength, embrace the back of your neck. With your head exerting strength and reaching out, your mouth closed, tongue touching your upper palate, your body bows forward until your head is touching your legs, your head and ears hidden. The breathing should be even.

一、兩臂屈於肩上。兩手十指相組於頭頸之後。(卽兩手叉頸也。)兩膝伸直。上體向前屈。頭略抬起。(如圖二十三)
1. Your arms bend over your shoulders and your fingers link behind your neck (your hands on your neck), then your knees straighten and your upper body bends forward, your head slightly lifted. See photo 23:

二、上體復正。兩膝仍屈。復騎馬式。
2. Your body returns to being upright, your knees again bending, and you are again making a horse-riding stance.

三、與一同。
3. Same as movement 1.

四、與二同。
4. Same as movement 2.

如法量力再行數次。至末數時。上體起立。兩臂下垂。右足併上。足尖分開。復立正姿勢。
Repeat as many times as you are able. After the last time, your upper body rises up, your arms hang down, and your right foot steps together with your left foot, toes spread apart, returning you to a posture of standing at attention.

第十式 掉尾勢
POSTURE 10: WAGGING THE TAIL

原文:
Original text:
膝直、膀伸、躬鞠、兩手交推至地、頭昂目注、鼻息調匀、徐徐取入、脚跟頓地、二十一次、左右膀伸七次、盤膝靜坐、口心相注、閉目調息、定靜後起、
With your knees straight, arms extended, your body bows forward and you push down to the ground with your hands crossed, your head and gaze lifted. Breathe evenly as you slowly get into this position, your heels staying on the ground, twenty-one times, then with one arm extended, seven times for each arm. Then sit cross-legged in meditation, focusing on your solar plexus, eyes closed as you breath in and out until you reach a state of quietude, and then you may stand.

一、兩膝弗屈。上體向前探屈。兩手十指相組。以掌心著地。頭略抬起。
1. Without your knees bending, your upper body bends forward, and with your fingers linked, your palms touch the ground, your head slightly lifted.

二、體仍前屈。兩手十指相組於小腿之後。手背向後。(如圖二十四)
2. With your body still bent forward, your hands go behind your calves, your fingers again linking, the backs of the hands facing to the rear. See photo 24:

三、復一、之姿勢。
3. Same as movement 1.

四、兩手十指仍組。兩臂由前上高舉。上體向後屈。(如圖二十五)
4. With your fingers still linked, your arms raise up high from in front of you, your upper body bending back. See photo 25:

如法量力再行數次。至末數時。兩臂下垂。復立正姿勢。
Repeat as many times as you are able. After the last time, your arms hang down and you return to standing at attention.

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