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真本岳飛八段錦
AN AUTHENTIC DEPICTION OF YUE FEI’S BADUANJIN
金倜盦
by Jin Ti’an [Tisheng]
[published Sep, 1936]
[translation by Paul Brennan, March, 2020]
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強身不死之道
“Here is a method of strengthening the body to prevent death.”
岳飛
– Yue Fei
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序
PREFACE
八段錦之法。創自岳武穆。盛傳于北方。實為强健身體。鍛煉筋骨之良法。與易筋經有異曲同工之妙。予之得授其法也。猶在幼時。傭叟歸姓者能技擊。以予之體弱多病也。請于予祖父。願以八段錦之法相授。時重文輕武之見猶深。祖父心頗不然。而姑命試習之。一年而効乃大著。飲食驟增。身體大健。乃信其術之驗。益勤習之。從此不復如前之孱弱多病矣。後于坊間購得八段錦小册子一本。歸而演之。法乃大異。其動作竟如柔枝嫩葉。弱不禁風者。且絲毫無着力之處。竟如今日小學校中所授之柔輭體操。于是始知坊本乃東擷其蘿。西挽其葛。拉雜凑合而成。借以欺人。藉以漁利而已。若或詢以授此者。則彼必曰。派有南北。拳有短長。子之所能。非可過人。而强人同于子也。此不通之論也。夫岳武穆為北人。八段錦為岳武穆所創。則其為北派無疑。何從而南北哉。于此亦可見坊間俗本之誤人矣。茲特將昔者歸叟授予之原鈔本。加以按語。刊行于世。一以正坊本之誤。一以使學武者得此眞本。庶可收其實益。不至走入迷途。空費光陰也。八段錦與易筋經。雖完全不同。然功効則相等。若能並習之。則獲益當不止于却病健飯而已也。倜庵識于海上寄廬
The art of Baduanjin [“Eight Sections of Brocade”] was created by Yue Fei and spread widely throughout the north. It is an excellent means of strengthening the body and toning the physique. Comparing it to Yijinjing, these two arts each have a different approach, but they both produce the same results.
I happened to receive instruction in this art when I was a boy, an old man named Gui, who was an expert in martial arts, observed that my body was weak and that I was sick all the time. My grandfather asked him to teach me Baduanjin. At that time, there was still a strong sentiment of emphasizing scholarly endeavors and looking down upon martial arts. My grandfather did not share this view at all and insisted that I give the training a try. After just a year, the results were enormous. My appetite had greatly increased and my body was much stronger, which proved the effectiveness of the art to me, inspiring me to practice it even harder, and I have never since returned to being frail and sickly.
I later purchased a small Baduanjin manual at a book stall, then went home and practiced according to it. Its method was very different, its movements more like soft branches and tender leaves compliantly bending it response to the slightest breeze, the exercises lacking any element of putting forth effort, rather like the calisthenics taught in primary schools nowadays. I began to understand that such books “pick radishes from one side and pull vines from another”, jumbling together a mess of ingredients in order to make something with which to cheat people out of their money. If someone is looking for instruction in this art, these books will tell him that there are northern and southern styles of it, just as boxing arts divide into short-range arts and long-range arts, or that your abilities will transcend those of ordinary people and make you like a superman. Such messages get in the way. Yue Fei was a northerner, so if he created Baduanjin, then it is obviously a northern art, and therefore these books are giving people false information.
I now specially present the text of old Gui’s original handwritten manuscript, which he gave to me long ago, with the addition of my own commentary. I am publishing this book both to correct the errors of other books on the subject and to supply students of martial arts with an authentic resource so that they can receive actual benefit and not end up wasting their time by going down the wrong path. Although Baduanjin and Yijinjing are completely different, the results are the same, and if you can practice both, the benefits will go even further beyond merely preventing illness and boosting appetite.
- written by Jin Ti’an while lodging in Shanghai
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眞本岳飛八段錦
YUE FEI’S BADUANJIN
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△第一段 拔地擎天理三焦
Section 1: Pulling up the ground and lifting up the sky will stimulate the triple warmer.
第一勢
Part 1:
先將兩足分開。相離一大步。膝屈身下沉作坐馬勢。兩手握拳。直垂于後。式如第一圖。此為起手前之勢。
First your feet spread apart so that there is the space of a large step between them, your knees bend, and your body sinks down, making a horse-riding stance, as your hands grasp into fists and hang down behind you. This is the position before lifting your hands. See drawing 1:
然後兩拳鬆開成掌。後屈肘從前面向上提起。手掌向下。指尖相對。舉至齊眉。式如第二圖。
Then your fists open to become palms, your elbows bending, and lift up in front of your face, the palms facing downward, the fingers pointing toward each other at eyebrow level. See drawing 2:
更運足全力于腕臂。兩掌向下緩緩用力捺下。兩膝挺直。身卽乘勢下壓。以兩掌及地為度。頭頂向前。左右兩手。指尖相向。兩足跟不宜上提。氣須凝固。呼吸宜輕緩。因胸腹緊壓。內部受逼故也。式如第三圖。
Flexing your forearms, your palms slowly push down until they are on the ground, your body bending over, your knees straightening, your head sticking out forward, the fingers of your hands pointing toward each other. Your heels should not lift up, for your energy must remain steady. Your breath should be gentle and slow, because with your chest and belly being folded over, your internal organs will feel a lot of pressure already. See drawing 3:
第二勢
Part 2:
雙掌下捺及地時。卽屈指緊緊握拳。拇指第二節。與餘四指之第一節相扣。上身卽緩緩收起。復坐馬勢。兩臂用力挺直于前。拳宜緊緊如握重物。式如第四圖。
Once your palms have pushed down to the ground, the fingers bend and grasp tightly into fists, the thumbs covering over the other fingers. Then your upper body slowly rises back up and you return to a horse-riding stance, your arms strongly straightened in front of you, your fists tightly clenched as though holding a heavy object. See drawing 4:
然後更屈肘兩拳向上緩緩提起。須用十分氣力。提至齊脅為度。式如第五圖。
Then you bend your elbows and slowly lift up your fists, exerting your full strength all the way up, lifting until your fists are level with your ribs. See drawing 5:
第三勢
Part 3:
兩拳提至脅際時。卽撒拳成掌。掌心向下。指尖相向。然後用力將肘下扎。小臂及腕掌。由外向內翻起。至掌心翻至向上時。用足全力。將兩掌向上徐徐托起。如托千斤重閘。至臂直為度。兩手上托時。頭向後仰。目視指尖。式如第六圖。
Once your fists reach the height of your ribs, they open and become palms, the palms facing downward, the fingertips pointing toward each other. Then your elbows poke downward, your forearms and wrists rotating into a lifted position, the palms facing upward, and you slowly lift your hands up, propping away with all your strength, as though holding up a thousand-pound sluice gate, until your arms are straight. As your hands prop up, your head leans back, your gaze going toward your fingertips. See drawing 6:
托一炊時。手從左右落下。復第一圖勢
When your hands have propped up all the way, they then lower to the sides, returning you to the posture in drawing 1.
倜按
Commentary:
此段三盤俱至。為淸三焦鬱熱之法。兩手下按。上身俯壓。此屬下盤。兩拳上提。齊脅而止。此屬中盤。翻掌上托。如舉泰山。此屬上盤。上中下三盤。合上中下三焦也。坊本有但以兩掌舉頭上。向上微伸者。中下兩盤。皆不顧及。祗見其謬妄耳。學者宜審思明辨之。
This exercise works all three realms and is thus a method of clearing the “triple warmer” of stagnant energy. Lower realm: your hands push down and your upper body bends over. Middle realm: your fists lift up to rib level. Upper realm: your palms prop up as though lifting Mt. Tai. The three realms – lower, middle, upper – conform to the three cavities – lower cavity, middle cavity, upper cavity – within the torso. Other versions of Baduanjin only have the hands lifting up over the head in this exercise, but merely reaching up absurdly neglects the middle realm and lower realm. You have to scrutinize and be able to discriminate between authentic and inauthentic versions.
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△第二段 開弓勢須如射雕
Section 2: Draw a bow as though shooting a vulture.
第一勢
Part 1:
亦作坐馬勢如第一圖。
Again get into a horse-riding stance, same as in drawing 1.
兩拳上提。右拳置左肩下。肘屈當胸而平于肩。拳背向前。拳口向上。左肘微屈向後。左拳斜舉肩尖前。與右拳相對。亦拳背向外。拳口向上。上身略偏于左。頭因之。目直視雙拳。式如第七圖。
Your fists lift up, your right fist placed below your left shoulder, the forearm placed in front of your chest and parallel with your shoulders, the back of the fist facing forward, the fist mouth facing upward, as your left elbow bends slightly toward the rear and your left fist raises diagonally in front of your left shoulder and in line with your right fist, the back of your left fist also facing outward, the fist mouth facing upward. Your torso is slightly turned to the left, your head going along with it, your gaze following the direction of your fists. See drawing 7:
然後左手向外托出。右手向右猛拉。右肘力向後逼。至左臂挺直。右拳至右肩前。高與肩齊為度。此時上身仍向前。而頭轉于左。目視左拳。式如第八圖。
Then your left fist braces away outward as your right fist suddenly pulls back to the right, your right elbow forcefully pressing toward the rear. Once your left arm has straightened, your right fist has arrived in front of your right shoulder and is placed at shoulder level. Your torso is now facing forward, but your head is turned toward the left. Your gaze is toward your left fist. See drawing 8:
至左臂挺直。右臂拉足。後一呼吸後。頭卽緩緩向右旋去。式如第九圖。然旋卽收囘復第八圖勢。
Once your left arm has straightened and your right arm has pulled all the way back, then complete a full breath as your head slowly turns to the right [inhale] (drawing 9 below) and then returns to the position in drawing 8 [exhale].
更隔一呼吸時。手落下復第一圖勢。
With another full breath, your hands lower to return to the position in drawing 1.
第二勢
Part 2:
與第一勢相同。但左右易位行之耳。左拳置右肩下。肘屈當胸而平于肩。右肘微屈向後。右拳斜舉肩尖前。與左拳對相。
Same as in Part 1, but with left and right reversed. Your left fist is placed below your right shoulder, the forearm placed in front of your chest and parallel with your shoulders, as your right elbow bends slightly toward the rear and your right fist raises diagonally in front of your right shoulder and in line with your left fist. [It is the same posture as in drawing 7, but on the other side.]
然後右拳外托。左拳內引。頭先偏右。
Then your right fist braces outward and your left fist draws back inward, your head turned to the right. [It is the same posture as in drawing 8, but on the other side.]
更向左一旋視。緩緩旋囘。餘與第一勢完全相同。圖可參看。
Then your head slowly turns to the left and back again, the rest the same as in Part 1 [the same postures as in drawings 9 and 8, but on the other side, and then finishing again as in drawing 1.]
倜按
Commentary:
開弓之勢。古有一手托泰山。一手抱嬰孩之訓。此段雖非眞執弓抉射。亦宜體會其意而行。庶名實之相符。故外托之手。宜用十二分力量。緩緩伸出。如執弓背。後拉之手。宜拳肘肩三部相平作抱物狀。如引弓絃。外托之拳。宜略向上斜。惟臂須直。符射雕意也。頭旋視後方者。察引絃之手。果相平否也。坊本外托之手。有以指掌行之者。殊不合開弓之勢。徒見其拙耳。
The posture of drawing a bow was long ago described as “one hand holding away Mt. Tai, the other holding an infant”. In this exercise, although you are not actually holding a bow and shooting at a target, you should nevertheless perform it as though you are, in accordance with the name. Therefore the outward bracing hand should apply all of your strength, slowly extending as though it is pressing out the arc of a bow, while the hand pulling back should make a position of embracing an object, with fist, elbow, and shoulder all working in unison, as though drawing back a bowstring. The fist bracing outward should be angled slightly upward and the arm should be straight, having an intention of shooting a bird out of the air. Your head turning to the rear is as though you are inspecting the drawing arm to make sure it is properly positioned. Some versions involve the outward bracing hand pointing a finger, which is never done when actually drawing a bow and thus looks very odd.
–
△第三段 調理脾胃手單托
Section 3: Rejuvenate your digestive organs by sending a hand propping up.
第一勢
Part 1:
初亦作坐馬勢如第一圖。
Again get into a horse-riding stance, same as in drawing 1.
兩拳上提。右拳及腰而止。拳口向外。掌心向上。近小指處。緊貼腰部。左拳高與肩平。而伸出于右肩之外約半尺處。拳口向上。掌心向外。上身徧右。目視左拳。式如第十圖。
Your fists lift up, your right fist going to your waist, the fist mouth facing outward, the center of the fist facing upward, the little finger pressed against your waist, your left fist going up to shoulder level and extending about half a foot to the outside of your right shoulder, the fist mouth facing upward, the center of the fist facing outward. Your upper body is turned to the right, your gaze toward your left fist. See drawing 10:
然後貼身下壓。兩腿挺直。左拳斜垂于右足尖外二三寸處。式如第十一圖。
Then your body bends over, your legs straightening, as your left hand lowers to be about a quarter of a foot to the outside of your right toes. See drawing 11:
更將左拳從下向左宕轉。齊下半身畫一半大圜。上身亦因之扭繞至左方。徐徐升起。至直立時。上身向正左。左拳變掌屈置左肩前。掌心向外。指尖向上。右拳亦變掌置腰間。翻掌向下。指尖向前。式如第十二圖。
Your left fist arcs to the left across your lower body, drawing a large half circle as your upper body twists to the left and slowly rises until standing straight, whereupon your left fist becomes a palm, the arm bending to place it in front of your left shoulder, the palm facing outward, the fingers pointing upward. Your right fist at your waist meanwhile becomes a palm, turning over so the palm is facing downward, the fingers pointing forward. See drawing 12:
更將左掌用力緩緩向上托。右掌用力緩緩向下捺。以臂直為度。式如第十三圖。
Then your left palm slowly props up as your right palm slowly pushes down, your arms exerting strength as they straighten. See drawing 13:
第二勢
Part 2:
與第一勢相同。惟左右易位行之耳。先左拳仰置腰間。右拳舉至左肩外。身偏于右。
Same as in Part 1, but with left and right reversed. First your left fist rises up to your waist as your right fist rises up to the outside of your left shoulder, your upper body turning to the right [left]. [It is the same posture as in drawing 10, but on the other side.]
然後貼身下壓。
Then your body bends over. [It is the same posture as in drawing 11, but on the other side.]
右拳向右拖轉。畫一下半身半大圜。上身緩緩升起。偏向右方。右掌屈右肩前。左掌置左腰下。
Your right fist arcs to the right across your lower body, drawing a large half circle as your upper body turns to the right and slowly rises, your right palm going in front of your right shoulder, the arm bending, your left palm placed at the left side of your waist. [It is the same posture as in drawing 12, but on the other side.]
更將右掌用力緩緩上托。左掌向下用力緩緩下按。臂直為度。參看第十第十一第十二第十三各圖。
Then your right palm slowly props up as your left palm slowly pushes down, your arms exerting strength as they straighten. [It is the same posture as in drawing 13, but on the other side.]
倜按
Commentary:
此段乃淸理脾胃垢熱之法。故必將上體俯仰旋轉。使胸廓開展。脾胃翕張。而獲調和之益。俯身向下時。兩膝宜直。至蓄掌待發時。左掌在上。則身偏于左。略向下傾。目視指尖。至兩臂舉直時。身直。頭略向後仰。目視手背。兩臂皆斜直。左行則左膝微向前屈。右行則右膝微向前屈。惟在後之腿宜伸直。坊本有以兩手交替上托。而直立之者。似與調理脾胃。未盡合也。
This exercise is a method of clearing stagnancies from your digestive organs. Your upper body bends over, straightens up, and turns to the sides, creating and releasing pressure in your chest and belly, and thereby bringing harmonious benefit. When your body bends over, your knees should straighten. When the palm stored in front of your shoulder is about to rise up, your body turns to the same side and your head tilts slightly downward, your gaze going toward the fingertips. When the arm rises until it is straight, your body is also straightening up, your head slightly leaning back, your gaze going toward the back of the hand, your arms both straightening along a diagonal line. When going to the left, your left knee slightly bends forward, and when going to the right, your right knee slightly bends forward, and the rear leg in each case should be straightening. Other versions of this exercise have each hand propping straight up with the body simply standing straight, which does not really seem to affect the digestive organs enough.
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△第四段 欲治勞傷向後瞧
Section 4: If you want a cure for exhaustion, look behind you.
第一勢
Part 1:
亦先作坐馬勢。兩手握拳。
Again get into a horse-riding stance, your hands grasping into fists.
提至胸次。折肘翻拳上向。交叉成十字形。拳口向上。左拳在外。右拳在內。式如第十四圖。
Your fists lift until in front of your chest, your elbows bending, your fists turning over upward, and cross to make an X shape, the fist mouths facing upward, your left fist on the outside, right fist on the inside. See drawing 14:
然後將兩腿緩緩直立。上身抝向左面。兩拳撒開。兩臂外分。右掌向上托。左掌向下捺。頭旋轉向後。與左肩平。不宜傾側。目向後下視。以能見右踵為止。式如第十五圖。
Then your legs slowly straighten until you are standing as your body twists to the left, your fists open, and your arms spread apart outward, your right palm propping up, your left palm pushing down, your head turning to the rear to be in line with your left shoulder. Your head should not tilt, but your eyes should be able to look downward toward your right heel. See drawing 15:
第二勢
Part 2:
與第一勢圖相同。惟方位互易耳。兩拳交胸時。右拳在外。左拳在內。
Same as in Part 1, except with left and right reversed. Your fists cross in front of your chest, your right fist on the outside, left fist on the inside. [It is the same posture as in drawing 14, but on the other side.]
身向右抝。左掌上托。右掌下捺。頭亦右旋。以目能自視左足跟為止。參看第十四第十五兩圖。
Your body twists to the right as your left palm props up and your right palm pushes down, your head also turning to the right, your eyes looking downward toward your left heel. [It is the same posture as in drawing 15, but on the other side.]
倜按
Commentary:
五勞七傷。患在腎部。故此段當重于腰。抝身轉腰。卽所以使腰腎伸舒收縮。而調理其內部也。目後顧自視其踵者。所以淸相火。去邪濁也。左右互行。使無偏倚之弊。而均其力也。行此段者。為時宜稍長。著力練之。必獲奇効。如初學者每以時久為苦。則可逐漸加長。亦不必過事勉强。以致疲乏。反失其効。宜愼之。
Weariness manifests in the kidneys, and therefore this exercise targets the waist. By twisting your body and turning your waist, you cause your waist to stretch and release, which rejuvenates your internal organs. Looking behind you toward your heel dispels internal heat and clears away blockages. Alternating left and right also prevents lopsidedness by strengthening evenly on both sides. This exercise should be done for a relatively long time. The more repetitions you do, the more benefit you will get. In the beginning, you will quickly get tired, but you will gradually be able to do it for a longer and longer amount of time. But keep in mind that it is not necessary to force yourself, for if you overdo it, this would only ruin the whole point of the exercise.
–
△第五段 固握定睛增齊力
Section 5: Tight fists and glaring eyes will increase concentration.
第一勢
One part only:
亦作坐馬勢。兩手握拳。
Again get into a horse-riding stance, your hands grasping into fists.
上提齊腰而止。拳背向下。拳口向外。近小指處。緊貼腰間。肘突于後。宜緊合。不能向兩旁澎出。頭略上昻。兩眦須睜至極度。目睛突出前視。須如金剛努目。然後將雙拳用十二分力量。緊緊固握。兩肘極力向後挫。須後引至不能再向後時為止。
Your fists lift up to waist level, the backs of the fists facing downward, the fist mouths facing outward, the little finger of each fist pressing tightly against your waist, your elbows snapping back and strongly pinching toward each other rather than bulging out to the sides. Your head also pulls back and your eyes open wide, suddenly staring forward, like the angry eyes on an arhat statue. Your fists are squeezing with all their strength and your elbows are pulling back as far as they can. See drawing 16:
如是運力約四十九呼吸時。鬆拳下眦復第一圖勢。惟行時能延長則更妙。初學如力不能支。卽不及四十九呼吸。亦可逐漸增長。式如第十六圖。
Perform in this way for forty-nine breaths, alternately expressing strength in this posture and then loosening your fists, relaxing your eyes, and return to the posture in drawing 1. It is good do the exercise for as long as you can, but beginners usually cannot last for a full forty-nine breaths, so gradually work your way up to it.
倜按
Commentary:
此段完全練兩臂及腿足之力。行時宜用十二分氣力。且須鎭定下盤。使全身不至動搖。目怒視如臨大敵者。所以凝神攝氣。固全身也。行時呼吸宜照常。不宜拼氣。否則行功未畢。而喘息因之。則氣散而神亦耗矣。于此而欲求獲其益。不待智者而知其决不能也。切宜愼之。
This exercise is devoted entirely to training the strength of the arms and legs. Use all of your strength and keep your stance stable so that your body does not wobble. Your eyes have an angry look as though you are confronting an opponent. Focus your mind, gather your energy, and make your whole body firm. Your breathing should be normal, not strained, otherwise you will end up panting for air before you are finished, and consequently your energy will be scattered and your spirit spent. If you want to obtain the benefits of this exercise, do not need to wait for someone to point out to you that you are doing it wrong, just be aware from the start that you cannot do it in that way. Always be mindful of this point.
–
△第六段 攀趾搖擺實腎腰
Section 6: Grabbing your toes and swaying is a tonic for your lower back.
第一勢
Part 1:
亦作坐馬勢。先將兩手握拳。
Again get into a horse-riding stance, your hands grasping into fists.
上提至脅際。上身卽因之上升。兩腿卽直立。然後貼身下壓。兩拳變掌。亦隨之下按。至上身平置為止。式略如第三圖。惟彼以兩掌下按。此則兩手攀住足尖。為稍異耳。更將頭向左搖。臀尾卽亦向右擺動。式如第十七圖。
First your fists lift up until beside your ribs, your upper body rising up, your legs straightening. Then your hands press down, staying near your body, the fists becoming palms, your upper body going along with the downward push by bending over forward. The posture is somewhat similar to that in drawing 3, except that in that case your palms are pushing down, whereas in this case your hands grab your toes, and so it is slightly different. From this position, your head will then sway to the left, your hips swaying to the right. See drawing 17:
第二勢
Part 2:
與第一勢相同。惟左右互易方位耳。待頭搖臀左擺至極度時。卽搖頭向右。擺臀至右方極度處。更向左行之。圖參看。左右各行二十四次。然後復原勢。
Same as in Part 1, except with left and right reversed. Once your head has reached the limit of its leftward sway and your hips have reached the limit of their rightward sway, they reverse direction, your head now swaying to the right, hips swaying to the left. Go back and forth for a total of twenty-four times, then return to your original position.
倜按
Commentary:
此段實為練腰腎無上妙法。夫搖擺者。搖其頭。擺其尾也。搖頭擺尾。走獸類善為之。而其筋骨。實較人為强。良亦有故。今俯身攀足。所以象獸形也。如是則全身之筋絡血脉。皆緊張之極。然後更搖其頭而擺其尾。則開展舒適。自得其益。且頭尾向左。而腰腎之部。必突向右。頭尾向右。腰腎必突向左。左右交互行之。使無偏倚之病。故曰此練腎腰之無上法也。
This exercise is the best method for training the lower back, by swaying from head to tail. Wild beasts excel at this kind of action, and because they are physically stronger than people, we therefore bend forward and grab our feet in order to imitate such animals. By moving in this way, the sinews and vessels of your whole body are all stimulated. Repeatedly swaying your head and hips back and forth makes your body more and more comfortable, and thus you will naturally obtain great benefit from the exercise. The movement of your head to the left makes your hips go to the right, and the movement of your head to the right makes your hips go to the left. Because it moves left and right equally, it prevents you from overly favoring either side, which is why this exercise is the best method for training the lower back.
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△第七段 搬足矗立去心火
Section 7: Pulling the foot while standing tall dispels internal heat.
第一勢
Part 1:
全身直立。兩足緊並。雙掌垂股際。兩腿須用足全力。務使下盤堅實。切忌動搖。然後將左足緩緩向上舉起。兩手卽從左右向前挽去。攀住左足。此時右足單足着力。左足前舉。膝微屈。小腿平直。兩臂直舉于前。握住足趾。用力向內扳。而足則須用力向外蹬。式如第十八圖。
Stand straight, feet together, both hands hanging down by your thighs. Your legs have to exert sufficient strength to ensure that your lower body is stable and does not wobble. Then your left foot slowly lifts up, your hands go forward from the sides and pull back on your foot, your right foot exerting strength to stand one-legged. Your left knee is slightly bent so that the shin is parallel with the ground, your arms held straight in front of you, grasping around the ball of the foot, strongly pulling back on your foot while your foot strongly presses out against your hands. See drawing 18:
第二勢
Part 2:
如上式舉約十二呼吸時。兩手撒開。與腿皆緩緩放下。然後右足前舉。兩手緊攀。左足單足矗立。第一勢相同。
After holding the posture in Part 1 for a dozen breaths, your hands let go and slowly lower along with your left leg. Then your right foot lifts in front of you and your hands tightly pull back on it, your left foot now exerting strength to stand one-legged, the same as on the other side.
及舉至十二呼吸後。更緩緩放下。如是左右交替行之。各行十二次而止。行時呼吸宜如常。圖參看。
Again hold the posture for a dozen breaths, then let your leg and hands lower. Alternate left and right to perform the exercise twelve times with each leg and then rest. Throughout the exercise, the breathing should be normal.
倜按
Commentary:
此段較以上六段為難。蓋一足矗立。非具有極大力量。實不易穩固。足上舉宜緩。下落宜輕。上身最忌俯仰傾側。足矗立。正所以鎭其中。持其平。人得中平之道。則心火自去矣。心火旣去。則百病不生。一切邪魔自遠。故心平氣和。為養生之要訣。行時宜徐緩。若急驟行之。則非但足跟容易搖動。且神不能凝。氣不能聚。决不能收其功效也。習者宜注意之。
This exercise is more difficult than Section 6, because unless you are very strong, standing stably on one leg is not easy. The foot should rise slowly and come down lightly. You must keep your upper body from leaning forward, back, or to the sides. Standing one-legged is good for establishing balance and maintaining a sense of calm. When a person achieves a state of balanced calm, internal heat will naturally be dispelled. With internal heat dispelled, countless illnesses will not arise and will instead be kept far away. To have one’s mind be at ease and one’s energy be harmonious is the key to health. The exercise should be done slowly. If it is done hurriedly, not only would it cause your heels to easily wobble, your mind would also not be focused and your energy would not be concentrated, and thus you would be unable to receive any results from the exercise. Give attention to this point.
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△第八段 俯仰七顚百病消
Section 8: Leaning forward and back with seven joltings rids you of all illnesses.
第一勢
Part 1:
亦作坐馬勢。
Again get into a horse-riding stance, your hands grasping into fists.
拳變掌。上擡置腎際。掌心向上。手指相對。式如第十九圖。
Your fists become palms, raising up to be placed at your waist, the palms facing upward, the fingers pointing toward each other. See drawing 19:
然後將雙掌齊心向外推出。以臂直為止。此時須將掌心翻向外方。而雙掌推出時。兩踵卽離地上舉。足尖着地。上身亦乘勢向前略俯。式如第二十圖。
Then your palms push outward at the level of your solar plexus until your arms are straight, the palms turning over to be facing outward. As your palms push out, your heels rise up so that you are standing on the balls of your feet, your upper body going along with the motion by slightly bending over forward. See drawing 20:
第二勢
Part 2:
後兩臂推直後。略一頓挫。卽反掌向內。屈指握拳。猛力向內拉引。兩踵着地。使足尖上翹。上身卽略後仰至正平而止。此時兩手緊緊握拳置胸旁。兩肘緊合。用力向後挫。至極度而止。如是一俯一仰為一顚。共行七顚而止。式如第二十一圖。
Once your arms have straightened, there is a slight pause, then your palms turn over to be facing inward, the fingers bend and grasp into fists, and suddenly your fists pull back and your heels come down, causing your toes to rise up, your upper body leaning back just enough to balance you. Your hands are now making tight fists placed at the sides of your chest, your elbows strongly pinching toward each other as far as they can. Go forward and back in this way, creating a jolting sensation, altogether seven times and then rest. See drawing 21:
倜按
Commentary:
八段之中。惟此段最難。而功効亦最巨。行時全身各部。莫不受震撼。血脉筋絡內臟等部。乃得因之而調和。故可消百病也。其難處全在于第二勢猛力拉引。身又仰後。又須以足跟着地。足尖上翹。若氣充力聚。于此一拉引。鮮有不傾跌者。學者于行此段時。千萬提心為要。
Among the eight sections, this one is the most difficult, but it also has the greatest effect. When practicing it, your whole body receives a strong vibration, bringing your vessels, sinews, and organs into harmony, and therefore it can dispel all illnesses. The difficulty entirely lies in Part 2: suddenly pulling back and leaning back with the addition of your heels dropping and toes rising. If you pull back with too much strength, it will tend to make you topple, and so this exercise requires even more mindfulness.
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Brennan Translation 