THE EIGHTEEN LUOHAN EXERCISES ACCORDING TO WONG HONFAN

–

羅漢功
THE LUOHAN EXERCISES
順德黃漢勛編述
By Huang Hanxun [Wong Honfan] of Shunde
古育黎范公旭東真傳
From the authentic teachings of Fan Xudong of Yuli Village
蓬萊羅師光玉傳授
As taught by Luo Guangyu of Penglai
演式者：鄺鉅堂
Postures performed by Kuang Jutang
攝影者：譚以禮
Photographed by Tan Yili
校對者：譚以仁　黃子英
Text proofread by Tan Yiren & Huang Ziying
[published in Hong Kong, 34th year of the cycle, 12th month, 15th day (Feb 3, 1958)]

[translation by Paul Brennan, Sep, 2021]

–

羅漢功
The Luohan Exercises
曹堯煇題
– calligraphy by Cao Yaohui

–

（原文）十八路羅漢功名稱
ORIGINAL NAMES OF THE EIGHTEEN LUOHAN EXERCISES

第一路：仙人拱手
Exercise 1: IMMORTAL PERFORMS A SALUTATION
第二路：霸王舉鼎
Exercise 2: XIANG YU LIFTS THE CAULDRON
第三路：左右揷花
Exercise 3: LEFT & RIGHT ARRANGING FLOWERS
第四路：枯樹盤根
Exercise 4: OLD TREE TWISTS ITS ROOTS
第五路：夜叉探海
Exercise 5: NIGHT DEMON SEARCHES THE SEA
第六路：推窓壳格
Exercise 6: PUSH OPEN THE WINDOW TO LET THE LIGHT IN
第七路：韋陀献杵
Exercise 7: WEI TUO SHOWS HIS CLUB
第八路：老僧入禅
Exercise 8: OLD MONK GOES INTO A TRANCE
第九路：鐵牛耕地
Exercise 9: IRON OX PLOWS THE FIELD
第十路：青龍擺尾
Exercise 10: BLUE DRAGON SWINGS ITS TAIL
第十一路：左右騙馬
Exercise 11: LEFT & RIGHT MOUNTING A HORSE
第十二路：燕子啅水
Exercise 12: SWALLOW TAKES UP WATER
第十三路：虎逩人身
Exercise 13: TIGER LUNGES AT A MAN
第十四路：陳團大困
Exercise 14: CHEN XIYI FALLS INTO A DEEP SLEEP
第十五路：父子請禮
Exercise 15: SALUTATIONS BETWEEN FATHER & SON
第十六路：鯉魚打挺
Exercise 16: CARP FLIPS OVER
第十七路：張遼献袍
Exercise 17: ZHANG LIAO PRESENTS A ROBE
第十八路：金鈎掛瓶
Exercise 18: VASE HANGING FROM GOLDEN HOOKS

–

少林真傳　古育黎范旭東氏錄
Authentic Teachings of Shaolin – as recorded by Fan Xudong of Yuli Village

–

羅公遺像　吳漢琛題
(calligraphy by Wu Hanchen) A Portrait of Master Luo:

–

練藝貴能貫通精氣神
“Practicing these arts will enable the smooth flow of essence, energy, and spirit.”
盧煒昌　漢勛同志囑書卄八、四、四
– inscription by Lu Weichang for my colleague Hanxun, Apr 4, 1939

–

漢勛兄指正
Tips from my elder, Hanxun:
神如搏兔之鷹形如捕鼠之猫腰如龍膂如乕猿行狐心螳螂家
“The spirit is like an eagle capturing a rabbit, the shape like a cat pouncing on a mouse. The waist is like a dragon, the spine like a tiger. Movement like an ape, mind like a fox. This is Mantis Boxing.”
林伯炎題卄八、十一日大寒
– calligraphy by Lin Boyan, 1939, 11th day of Great Cold [Jan 31]

–

黃序
PREFACE BY HUANG JINHONG

羅漢功為我螳螂派輔助氣力法之一，觀乎先祖師范公旭東之體重三百餘磅年登九十六齡與先師羅氏亦達弍百磅之體重益信此功之予人有莫大之善處也。
全功雖達十八路六十九勢與五百餘紀動作，但初練授漸進方式實殊不以苦，迨至全功習畢亦可分路練習以減時间上需求。
年前漢勛兄應「武術雜誌」之約，將之重編刋於斯刋，並由其弟子鄺鉅堂君演式，每式俱由漢兄紏正然後攝影成图，一時頗能傾動馬来萬千讀者，現經各方需求黃兄將之編成册本以作練習藍本，俾惠後學，印成之日當可為我螳螂拳派焉下最光榮之一頁也。
黃錦洪於槟城精武
The Eighteen Luohan Exercises are a supplementary strengthening method in our Mantis system. Grandmaster Fan Xudong used them to build himself up to the weight of three hundred pounds and lived to be ninety-six years old. Master Luo Guangyu likewise built himself up to two hundred pounds. Therefore these exercises are truly of tremendous benefit.
　　Although there are only eighteen exercises, they are comprised of sixty-nine different actions which are performed in repetitions, and so the entire sequence totals over five hundred movements altogether. This sounds like an awful lot, but it is not particularly difficult to gradually learn more and more of the actions, and then once you have learned all the exercises, you can practice any of them individually so that it does not take as long as the entire sequence.
　　Last year, Hanxun accepted an invitation from Chinese Boxing Magazine to have his explanations of these exercises published within its pages [which were then published over the course of twenty-eight issues (#235–#262) from Sep 17, 1955 to Mar 24, 1956]. His student Kuang Jutang performed each of the actions, and then after Hanxun had made some clarifying adjustments to Kuang’s postures, they were all photographed. Issue after issue, this material quickly won the admiration of countless readers here in Malaysia. Requests have since come from all directions, and so Huang is now compiling this material into a single handbook in order to more easily provide students with a blueprint for practicing these exercises. The day it comes out will go down as a glorious page in the history of our Mantis boxing art.
　　- written by Huang Jinhong at the Penang Jingwu Association [1956]

–

自序
AUTHOR’S PREFACE

羅漢功一技流傳至久與普遍，根據范公旭東遺墨「少林真傳」及書明「古育黎范旭東重錄」字樣即知為傳自少林無疑，世所謂：少林武技遍宇宙，可知其流傳之廣矣。漢勛曰：宇宙是指全國耳！當非全卋界之謂。
范公手繪者是简略為每路數图而已！若非得明師指導習練當難瞭解全功之法則與呼吸之法，漢勛不敏特根據當日羅師㪽授按式使鄺鉅堂棣演式，俾易於紏正其姿勢，實欲減少錯誤意也。
三年前應「武術雜誌」之約，曾載於該刋，今連范公㪽遺古本亦一𠊧縮影製版刋出，俾讀者諸君互相参照，籍收引證之效。承蒙雪蘭莪精武會會長曹堯輝題署及同學兄林伯炎，陳震儀，黃錦洪，吳漢琛，區興漢，黃翔，闗卓等題詞介紹漢勛實感光榮也。亦雖編成斯册，然未敢自滿，尚希海內外同道時予指導為幸。
丁酉仲冬下浣黃漢勛於精武港會
The Luohan Exercises are a set of skills that was passed down long ago and has since become widespread. There is no doubt that these exercises come from the Shaolin tradition because they appear in Fan Xudong’s Authentic Teachings of Shaolin. People say “Shaolin is everywhere”, and so it is clearly widespread, although by “everywhere” is merely meant “throughout the nation”, not actually the whole world.
　　Fan’s drawings for each movement are rather simplistic, and it is difficult without clear guidance to understand the breathing method. Since I am not very bright myself, I have relied entirely on Master Luo’s instructions to make adjustments to Kuang Jutang’s postures in order to reduce the potential for the performance in the photos to lead to any misunderstandings.
　　Three years ago, I was invited by Chinese Boxing Magazine to publish this material in serialized form. I now present it all at once, compiled into a single volume, and include images of Fan’s own pages in order for you to be able to compare the photos to his drawings and thus realize the authenticity of the postures [for which Fan deserves no meaningful credit since his drawings and text were simply copied from Shengxiao’s manual]. I am truly honored by and indebted to: Cao Yaohui, president of the Selangor Jingwu Association, for his calligraphy on the cover; to my fellow students Lin Boyan, Chen Zhenyi, Wu Hanchen, Ou Xinghan, Huang Xiang, and Guan Zhuo for their calligraphy within these pages; and to Huang Jinhong for his preface. Although I have completed this book, I dare not become complacent. I hope experts both throughout the nation and abroad will offer me corrections for any errors I have made.
　　- written by Huang Hanxun at the Hong Kong Jingwu Association, 34th year of the cycle, 2nd month of winter, during the 3rd ten-day week [i.e. Jan 21–30, 1958]

–

勤功有益
Hard work brings benefits.
闗卓题
– calligraphy by Guan Zhuo

–

練成不壞身
Training keeps the body from spoiling.
黃翔題
– calligraphy by Huang Xiang

–

編者羅漢功之演式
The author performing a posture from the Luohan Exercises [Exercise 11]:

–

古本影印版　陳震儀題
(calligraphy by Chen Zhenyi) Images of Fan Xudong’s Pages:

–

練習法　區興漢題
(calligraphy by Ou Xinghan) The Practice Method:

–

第一路：仙人拱手
Exercise 1: IMMORTAL PERFORMS A SALUTATION

[For the original classical text, see Shengxiao’s instructions for the Luohan Exercises.]

第一勢：雙手直推两脚𠊧立
1. YOUR HANDS PULL STRAIGHT BACK, YOUR FEET TOGETHER

練習法：
Practice method:
双脚𠊧立，两手握拳抽至極髙為止，目注視前方，呼吸純任自然，如第一圖。
With your feet standing together, your hands grasp into fists and pull back as far as they can go. Your gaze is forward. Breathe naturally. See photo 1:

第二勢：翻手舉鼎賴一口氣
2. YOUR HANDS TURN OVER TO LIFT A CAULDRON, EXERTING WITH A BREATH

練習法：
Practice method:
循上圖，双脚不動，双拳自腰部向前直出，拳出而為呼氣，如第二圖。
With your feet staying where they are, your fists turn over and extend forward from your waist. Exhale during this action. See photo 2:

拳至盡時即張開十指作抓狀，再握成拳徐徐收囬腰部如第一图為吸氣，拳出，指抓，收拳，週行凢八次而止。
Once your fists are extended, your hands open, then the fingers seem to grab something and again form fists, which slowly withdraw again to your waist, returning you to the position in photo 1. Inhale during this action. Perform the actions of the fists extending, fingers grabbing, and fists withdrawing eight times.

第三勢：曲膝下腰伏底施禮
3. BEND AT THE WAIST, PROSTRATING YOURSELF WITH A DEEP BOW

練習法：
Practice method:
循第一图双拳自腰部向上作衝舉之勢為吸氣，如第三图
From standing at attention, your fists thrust upward from your waist. Inhale during this action. See photo 3:

再由上轉下直落至貼地為合度，為呼氣如第四图。
Your body bends forward and your fists arc downward until they are almost touching the ground. Exhale during this action. See photo 4:

上下週行凢八次。
The actions in photos 3 & 4 are to be performed together eight times.

第四勢：仰面朝天凹腰腆肚
4. FACING THE SKY, ARCH YOUR BACK AND STRETCH YOUR BELLY

練習法：
Practice method:
循第四图，自地下由拳化掌再向上舉起，頭部徃後仰下逾下逾佳，站立亦以逾久逾妙，如第五图。
Your body rises as your fists become palms and rise up, your head leaning back, the farther back the better. See photo 5:

站時調和呼吸。站畢即將双手垂下將氣息調和後再繼續練習第二路。
Breathing normally, stand in this position until you are tired, upon which your hands will lower. Once your breathing has become calmer, you may move on to Exercise 2.

–

第二路：霸王舉鼎
Exercise 2: XIANG YU LIFTS THE CAULDRON

第一勢：双手分水两腿挣力〔大鵬挺翅全身使力〕
1. RUKH BULGES ITS WINGS, EXERTING THE STRENGTH OF THE WHOLE BODY

練習法：
Practice method:
双脚向左右移開至踭與踭間成直線形，双掌合於胸前，心平氣和，徐徐呼吸，正視前方如第六图。
Your feet spread apart, your heels making a line, as your palms come together in front of your chest. Keep your mind calm and your energy harmonious. Breathe slowly. Your gaze is forward. See photo 6:

第二勢：雙捶分襠搬鞍騎馬〔双手分水两腿挣力〕
2. HANDS SPREAD THE WATERS, LEGS SITTING WITH STRENGTH

練習法：
Practice method:
循第一勢第六图原步法不变，两掌向左右徐徐伸直為止，開時為吸氣，手至盡即復囬如第六图為呼氣，再復張開如第七图，
With your feet staying where they are, your palms slowly extend as far as they can to the sides. Inhale during this action. Once your hands have reached out to their fullest extent, they withdraw back to the position in photo 6. Exhale during this action. Your hands then spread to the sides again. See photo 7:

合两图式週行凢八次而止。
The actions in photos 6 & 7 are to be performed together eight times.

第三勢：大鵬挺翅全身使力〔雙捶分襠搬鞍騎馬〕
3. DOUBLE PUNCHES ALONG THE SIDES OF YOUR CROTCH, ADJUSTING THE SADDLE WHILE RIDING

練習法：
Practice method:
循第六图原步不变，祗將双掌化拳向襠下打路便是，如第八图。
With your feet staying where they are, your hands become fists and strike downward along the sides of your crotch. Exhale during this action. See photo 8:

第四勢：力舉千觔提杵騎馬
4. LIFT A THOUSAND POUNDS, WIELDING THE RIDING CROP WHILE ON HORSEBACK

練習法：
Practice method:
循第八图双手張開作抓物狀，然後復握成拳，由拳再向上抽起，肘部與肩看齊，双脚伸直如第图
Your fists open, then again become fists, as if your hands are grabbing something, and pull up until your elbows are at shoulder level as your legs straighten. Inhale during this action. See photo 9:

合第九两图週行八次，拳落為呼氣，拳上為吸氣。
The actions in photos 8 & 9 are to be performed together eight times.

第五勢：金盤抱月全身精力
5. GOLDEN TRAY CARRIES THE MOON, EMPLOYING THE STRENGTH OF THE WHOLE BODY

練習法：
Practice method:
循第八图由拳变掌向上直舉，目略上視，調和呼吸，站立逾久逾佳如第十图，是為第二路之收功也。
Your fists become palms and rise straight up. Your gaze is slightly upward. Breathing normally, hold this position until you tired. This is the concluding posture for Exercise 2. See photo 10:

–

第三路：左右揷花
Exercise 3: LEFT & RIGHT ARRANGING FLOWERS

第一勢：双手扶鉅两脚𠊧立
1. BOTH HANDS HOLD UP A HEAVY WEIGHT, FEET STANDING TOGETHER

練習法：
Practice method:
先作双蓄勢之立正法，目注視右方，如第十一图。
Standing at attention with your fists wrapped back, your gaze turns to the right. See photo 11:

第二勢：仙人指路騎馬曲膝
2. IMMORTAL POINTS THE WAY, HORSE KNEELS DOWN

練習法：
Practice method:
再開右脚以成右登山式，腰部双拳化為双掌隨步分長短推向右方，掌出則目反注視左方，為呼氣如第十二图，
Your right foot steps out to the right to make a right mountain-climbing stance as your fists become palms and push out to the right, your right palm at long range, left palm at short range, your gaze switching to the left. Exhale during this action. See photo 12:

復由双掌作抓勢，然後握回拳，退返右脚重作第十一图則為吸氣，一開一收週行凡八次為止。
Your palms again become fists and pull back to your waist as your right foot withdraws next to your left foot, returning you to the position in photo 11. Inhale during this action. The actions in photos 12 & 11 are to be performed together eight times.

與第一勢適成相反，
Then your head turns to the left. See photo 13:

即是開左脚，打左掌，返顧右方是也
Your left foot steps out to the left as your fists become palms and push out to the left, your gaze switching to the right. See photo 14:

動作與方向皆與第一勢反行，如图十三，十四但次數及呼吸則一矣。
The actions in photos 14 & 13 are to be performed together eight times, the breathing the same as on the other side.

第三勢：单手過腦偪氣實腹
3. ONE HAND PASSES YOUR HEAD, ENERGY FILLS YOUR BELLY

練習法：
Practice method:
左右脚移開以成八字形狀，高舉左拳，右拳垂於襠下，如第十五图。
Your feet spread apart, the toes turned out for your feet to form a ninety-degree angle, as your left fist rises high and your right fist hangs down beside your crotch. See photo 15:

左拳落，右拳反上，如第十六图。
Your fists switch places, your left fist lowering, right fist rising. See photo 16:

此上彼落各行次而止，呼吸循自然而行。
Perform the actions in photos 15 & 16 eight times, inhaling when your fists are gathering in, exhaling when extending.

第四勢：垂釣抱脇曲膝勾脚
4. DANGLE A FISHING LINE AND WRAP YOUR RIBS, BEND ONE KNEE AND HOOK BACK THE OTHER FOOT

練習法：
Practice method:
向右方佈成右七星步，左拳高舉，右拳橫攔於腹部，如第十七图。
Your right foot shifts to the right to make a right big-dipper stance as your left fist rises high and your right fist blocks across your belly. Inhale during this action. See photo 17:

全身蹲下使左拳直達右脚趾間為凖，如第十八图
Then your body bends forward for your left fist to reach your right toes. Exhale during this action. See photo 18:

上下週行凢八次即合第十七，十八两图是，上時為吸氣，下時為呼氣，
The actions in photos 17 & 18 are to be performed together eight times.

行完八次後即轉身過左方如第十九图如勢蹲下，亦行八次為止。
Then turn to the left and do the same movement on the other side, also eight times. See photos 19a & 19b:

第五勢：雙手交合收功提氣
5. HANDS CROSSING PATHS, FINISHING POSTURE, ROUSING ENERGY

練習法：
Practice method:
循第十九图之七星步轉成為登山步，左掌心向天舉至齊頭，右掌心亦向上貼左肩之上，如第二十图，調和呼吸，站立逾久逾佳，
You shift forward from a left big-dipper stance into a left mountain-climbing stance as your left fist opens and rises to head level, the palm facing upward, and your right fist opens and moves near your left shoulder, the palm facing the shoulder. Breathing normally, hold this position until you are tired. See photo 20:

站至力倦即轉右方照站，如第二十一图。
Then turn to the right, adopting the same position on the other side, and again hold it until you are tired. See photo 21:

–

第四路：枯樹盤根
Exercise 4: OLD TREE TWISTS ITS ROOTS

第一勢：犀牛望月推送双掌
1. RHINO GAZES AT THE MOON, BOTH PALMS PUSHING OUT

練習法：
Practice method:
左脚由後偷過右方，成偷步式，双掌分右長左短向右方推出為呼氣，如第二十二图。
Your left foot does a stealth step behind your right foot as your palms push out to the right, your right palm at long range, left palm at short range. Exhale during this action. See photo 22:

第二勢：鷂子翻身窩裡抱捶
2. HAWK TURNS ITS BODY, FISTS WRAPPING TO THE BELLY

練習法：
Practice method:
再由双掌变成抓狀復成為拳收囬左腰部如第二十三图，為吸氣，
Then your palms wrap tightly into fists and withdraw to the left side of your waist. Inhale during this action. See photo 23:

一放一收共行八次，即合第二十二及二十三两图便是抓時可用盡力道為之。
The actions in photos 22 &23 are to be performed together eight times.

右脚從後偷過左方成為偷步式，双掌向左推出，如第二十四图。為呼氣。
Your right foot does a stealth step behind your left foot as your palms push out to the left, your left palm at long range, right palm at short range. Exhale during this action. See photo 24:

再抓囬收於右腰部，如第二十五图為吸氣。
Then your palms wrap tightly into fists and withdraw to the right side of your waist. Inhale during this action. See photo 25:

合二十四與二十五图週行凢八次而止，亦即與第一勢成為左右分練而已。
The actions in photos 24 &25 are to be performed together eight times.

第三勢：海底撈月曲膝下腰
3. TRYING TO SCOOP THE MOON’S REFLECTION FROM THE WATER, YOUR KNEES BEND AND YOUR WAIST LOWERS

練習法：
Practice method:
左脚自後偷過右方，坐低以成坐盤式，双掌左右垂直，用肩部用力使掌徐徐向左右搖擺，凢八次，調和呼吸如二十六图。
Your left foot steps behind your right foot and you lower into a sitting twisted stance as your palms hang down to your sides. Then your hands sway to the left and right, driven by your shoulders. Sway eight times, breathing normally. See photo 26:

手不变，祗換步過左方双手仍照前活動如二十七图。
Maintaining the position of your hands, switch your feet, your right foot stepping behind your left foot, and then sway your hands eight times as before. See photo 27:

第四勢：背面手貼两閉收功
4. THE BACKS OF YOUR HANDS FACING YOU, FINISHING POSTURE

練習法：
Practice method:
双脚並立，两掌高過肩上，曲肘，掌心向外，如第二十八图調和呼吸，久站更佳，為此路收功焉。
Stand with your feet together as your palms rise up past shoulder level, your elbows bent, the palms facing outward. Breathing normally, stand in this position until you are tired. See photo 28:

–

第五路：夜叉探海
Exercise 5: NIGHT DEMON SEARCHES THE SEA

第一勢：单手舉鼎
1. LIFTING A CAULDRON WITH ONE HAND

練習法：
Practice method:
左脚自後偷過右方，靠緊右脚傍而蹺起左足趾，右掌高舉，左刁手曲肘交於背後如第二十九图。
Your left foot hooks around your right foot with the toes lifted as your right palm rises high and your left arm bends across your back with the hand positioned as a hooking hand. See photo 29:

第二勢：曲膝撲地
2. BEND AT THE WAIST AND REACH TO THE GROUND

練習法：
Practice method:
全身湾下，將前图高舉之右掌化成刁手向下抅落至地而止，如第三十图。
Your body bends forward and downward as your right palm becomes a hooking hand and lowers toward the ground. Exhale during this action. See photo 30:

再全身挺直而起，當起身時右刁手曲抓交於背後，而以左刁手化掌向上舉起，如三十一图，
Then your body rises and straightens as your right arm bends across your back with the hand positioned as a hooking hand and your left palm rises up. Inhale during this action. See photo 31:

手上則吸氣，手落為呼氣，二十九，三十，三十一，三图式週行凢八次。
The actions in photos 29–31 are to be performed together eight times.

第三勢：单搥備脇
3. HAND HIDES BEHIND THE BACK IN READINESS

練習法：
Practice method:
舉起之右掌仍不動，將双脚對調抅起，如第三十弍图。
With your left palm not moving, your left foot returns to its original position and your right foot hooks around your left foot with the toes lifted. See photos 32 [34]:

第四勢：把渗掬水
4. SCOOPING UP LEAKING WATER

練習法：
Practice method:
全身俯下，右掌化成刁手向下抅落，如第三十三图。
Your body bends forward and downward as your left palm becomes a hooking hand and lowers toward the ground. Exhale during this action. See photo 33:

再將全身挺起，右刁手交於背後，如第三十四图。再將左掌向上舉起，如第三十五图。
Then your body rises and straightens as your left arm bends across your back with the hand positioned as a hooking hand and your right palm rises up. Inhale during this action. See photo 34 [32]:

合三十三，三十四，三十五，三图式週行凢八次，手起為吸氣，手落為呼氣，
The actions in photos 32–34 are to be performed together eight times.

然後立正收功。
Then return to standing at attention. See photo 35 [which for some reason switches from Kuang Jutang to Wong Honfan, using photo 1c from the Plum Blossoms Falling boxing set]:

–

第六路：推窓亮格
Exercise 6: PUSH OPEN THE WINDOW TO LET THE LIGHT IN

第一勢：往来扭銀
1. PULLING BACK AS THOUGH SNATCHING COINS

練習法：
Practice method:
双脚並立，两拳抽起如「四平式」狀，目注視前方如第三十六图。
With your feet standing together, your fists pull back, putting you into a “four-level” posture. Your gaze is forward. See photo 36:

第二勢：推山把木
2. PUSH DOWN THE MOUNTAIN AND UPROOT THE FOREST

練習法：
Practice method:
循上式第三十六图先開右脚，再進左脚以成左登山步，双拳化成双掌自腰部向左方打出，如第三十七图，為呼氣。
First your right foot steps out to the right and then your left foot advances to make a left mountain-climbing stance as your fists become palms and push out to the right from your waist. Exhale during this action. See photo 37:

第三勢：提網蹬力
3. HOIST IN THE NET, WORKING FROM YOUR LEGS

再將双掌化成封手，先退左脚再退右脚復成為第三十六图，為吸氣，往來週行八次。
Then your palms become sealing hands and pull back as first your left foot retreats and then your right foot, returning you to the position in photo 36. Inhale during this action. The actions in photos 37 & 36 are to be performed together eight times.

第四勢：迎風雙掌
4. BOTH PALMS PUSHING AGAINST THE WIND

練習法：
Practice method:
循第三十方图轉右方，即是先開左脚繼進右脚以成右登山步，双掌向左推去，如第三十八图，為呼氣。
From the position in photo 36, turn to the left. First your left foot steps out and then your right foot advances to make a right mountain-climbing stance as your palms push out to the left. Exhale during this action. See photos 38:

循上弍图，化双掌為双封手，先退左脚再退右脚復成為第三十六图為吸氣，彼此週行凢八次然後立正收式。
Then your palms become sealing hands and pull back as first your right foot retreats and then your left foot, returning you to the position in photo 36. Inhale during this action. The actions in photos 38 & 36 are to be performed together eight times, then finish in the position of standing at attention.

–

第七路：韋陀献杵
Exercise 7: WEI TUO SHOWS HIS CLUB

第一勢：胸前分手
1. HANDS TOGETHER IN FRONT OF YOUR CHEST

練習法：
Practice method:
两脚向左右移開成八字形，足踭相對，两掌合於胸前作「拜佛狀」調和呼吸，氣聚丹田，如第三十九图。
Your feet spread apart to the sides with the heels in line with each other and the toes pointing outward, so that your feet are forming a ninety-degree angle, as your palms come together in front of your chest in the manner of praying to Buddha. Regulate your breath in this position, gathering energy into your elixir field. See photo 39:

第二勢：二郎担山
2. SECOND SON CARRIES THE MOUNTAIN

練習法：
Practice method:
循第三十九图双掌向左右用柔和而靱性之力分開，如第四十图為吸氣。
Your palms spread apart to the sides using a strength that is gentle and yet has a toughness. Inhale during this action. See photo 40:

第三勢：合手舉鼎
3. HANDS TOGETHER, LIFTING THE CAULDRON

練習法：
Practice method:
循第四十图原步不動，双掌由左右向上拍齊如第四十一图，為呼氣。
With your feet staying where they are, your palms slap together above you. Exhale during this action. See photo 41:

第四勢：騎馬收閉
4. FINISHING IN A HORSE-RIDING STANCE

練習法：
Practice method:
循第四十一图双掌由上再往下分開如第四十二图，為吸氣。與第四十图相同。
Your palms again spread apart, lowering back down to the sides to restore the same position as in photo 40. Inhale during this action. See photo 42:

由第三十九而四十，而四十一，而四十二為一次，共打八次然後立正收功
Doing the actions in photos 39–42 constitutes performing the exercise once. Perform the exercise a total of eight times, then stand at attention to conclude the exercise.

–

第八路：老僧入禅
Exercise 8: OLD MONK GOES INTO A TRANCE

第一勢：降龍伏虎
1. DESCENDING DRAGON, CROUCHING TIGER

練習法：
Practice method:
先開右脚為扑腿式之距離，蹺起是光為七星步狀，左手收腰，右拳向右以是尖作目標打去，如第四十三图。
Your right foot steps out to the distance of a reaching-leg stance, but with the toes lifted in the manner of a big-dipper stance, as your right fist strikes out to the right toward your right toes, your left fist staying at your waist. See photo 43:

第二勢：偪襠劈忿
2. EXERTING WITH THE HIPS, REACH OUT WITH ONE LEG

練習法：
Practice method:
循第四十三图全身舉步轉過左方，左步左拳成相反之勢，如第四十四图。
Turn around to the left, your left foot and left fist going out. See photo 44:

左右各打八次，調和呼吸，
The actions 43 & 44 are to be performed together eight times, coordinating your breath with the movement.

第三勢：分襠騎馬〔燕子双飛〕
3. SWALLOWS FLYING IN TANDEM

練習法：
Practice method:
双脚踭拍齊，足尖極力移開至如一字形，双掌作合什狀交於胸前，為呼氣，如第四十五圖。
Your heels clap together, the toes turning all the way outward so that your feet are almost forming a straight line, as your hands come together in front of your chest. Exhale during this action. See photo 45:

再循上图双掌向左右張開，為吸氣，如第四十六图。
Your palms spread apart to the sides. Inhale during this action. See photo 46:

合四十五，四十六两图式週行凢八次。
The actions in photos 45 & 46 are to be performed together eight times.

第四勢：燕子双飛〔分襠騎馬〕
4. STRETCH THE THIGHS TO RIDE THE HORSE

練習法：
Practice method:
双脚先移開至如馬式之距離足尖移成如一字形，双手向膝內抓去，抓去時身體必受牽動而至傾前者，待抓既定則挺身而起務使至直為止，站立逾久逾佳，調和呼吸，如第四十七图。
Your feet spread apart almost to the distance of a horse-riding stance, the toes turning all the way outward so that your feet are almost forming a straight line, as your hands grab your legs at the inside of the thighs near your knees, your body leaning slightly forward to facilitate the grabbing and then straightening up. Breathing normally, stand in this position until you are tired. See photo 47:

–

第九路：鐵牛耕地
Exercise 9: IRON OX PLOWS THE FIELD

第一勢：並立備穴
1. FEET TOGETHER, ACTIVATE THE ACUPOINTS

練習法：
Practice method:
左脚自後過右方，足尖蹺起鈎緊右脚，右拳曲肘向上力抽，至胸前則以左掌力抵之，使互相碰擊而生出強有之力道，為吸氣，如第四十八图。
Your left foot hooks around behind your right foot, the toes slightly lifted, as your right fist goes upward in front of your chest and your left palm braces downward against it, your hands striking against each other with opposing strength. Inhale during this action. See photo 48:

第二勢：把力分筋
2. MAINTAINING STRENGTH, STRETCH THE SINEWS

練習法：
Practice method:
循上图双手原式往下伸直，能使拳鋒抵地為合，為呼氣，如第四十九图。
Maintaining their position, your hands reach downward, your body bending forward, your right knuckles going all the way to the ground. Exhale during this action. See photo 49:

合四十八，四十九两式週行凢八次。
The actions in photos 48 & 49 are to be performed together eight times.

第三勢：攅拳積力
3. DRILLING FIST, ACCUMULATING STRENGTH

練習法：
Practice method:
右脚自後偷過左方，足尖蹺起鈎緊左足，左拳曲肘向上力抽，右掌力抵之，使互相有用力之機會，為吸氣，如第五十图。
Your right foot hooks around behind your left foot, the toes slightly lifted, as your left fist goes upward in front of your chest and your right palm braces downward against it, your hands striking against each other with opposing strength. Inhale during this action. See photo 50:

循上弍图左拳往下直落，以拳鋒抵地為佳，為呼氣，如第五十一图。
Maintaining their position, your hands reach downward, your body bending forward, your left knuckles going all the way to the ground. Exhale during this action. See photo 51:

合第五十，五十一两图式週行凢八次。
The actions in photos 50 & 51 are to be performed together eight times.

第四勢：背靣定息
4. SIT BACK AND STAND STABLY

練習法：
Practice method:
两脚𠊧立，足尖同蹺起双掌遮於面前，站逾久逾佳，調和呼吸，如第五十二图。
Your body again rises up, then your feet stand next to each other and the toes of both feet lift as your palms cover your face. Breathing normally, stand in this position until you are tired. See photo 52:

–

第十路：青龍擺尾
Exercise 10: BLUE DRAGON SWINGS ITS TAIL

第一勢：撑腿合手
1. BRACING LEG, CLOSING HANDS

練習法：
Practice method:
開右登山式，左掌向右方才撑出，右掌收於腋下，為呼氣，如第五十三图。
Your right foot steps out to make a right mountain-climbing stance as your left palm braces out to the right and your right palm withdraws below your left armpit. Exhale during this action. See photo 53:

第二勢：揚鞭騎馬
2. RAISING THE WHIP, RIDING THE HORSE

練習法：
Practice method:
再將左掌往下蹺過面前轉架頂上，右掌略一移動於胸前，同時由登山轉為騎馬式，為吸氣，如第五十四图。
Then your left palm arcs downward, to the rear, and upward to block above your head, your right palm slightly shifting in front of your chest, as you switch to a horse-riding stance. Inhale during this action. See photo 54:

合五十三，五十四两图式週行凢八次。
The actions in photos 53 & 54 are to be performed together eight times.

第三勢：提步纒封
3. STEP OUT, ARC & SEAL OFF

練習法：
Practice method:
開左登山式，右掌向左方撑出，左掌收腋下，為呼氣，如第五十五图。
Your left foot steps out to make a left mountain-climbing stance as your right palm braces out to the left and your left palm withdraws below your right armpit. Exhale during this action. See photo 55:

再將右掌往下蹺過面前轉架於頂上，左掌略一移動於胸前，同時由登山步轉為騎馬式，為吸氣，如第五十六图。
Then your right palm arcs downward, to the rear, and upward to block above your head, your left palm slightly shifting in front of your chest, as you switch to a horse-riding stance. Inhale during this action. See photo 56:

第四勢：招前擋後
4. BECKON WITH THE FRONT HAND, GUARDING WITH THE REAR HAND

練習法：
Practice method:
開成騎馬式，右掌長，左掌短，同時向右方用力推出，目注視右方，如第五十七图。
Step out into a horse-riding stance as your hands push out strongly to the right, your right palm at long range, left palm at short range. Your gaze is to the right. See photo 57:

循上式第五十七图原馬不動，掌轉左長，右短，用力向左方推去，目注左方，如第五十八图。
With your stance not changing, your hands push out strongly to the left, your left palm at long range, right palm at short range. Your gaze is to the left. See photo 58:

合五十七，五十八两图式調和呼吸，週行凢八次，即立正收功。
The actions in photos in 57 & 58 are to be performed together eight times, inhaling when changing direction, exhaling when executing the posture, after which you will return to standing at attention.

–

第十一路：左右騎馬
Exercise 11: LEFT & RIGHT MOUNTING A HORSE

第一勢：提手獨立
1. LIFTING HANDS, STANDING ONE-LEGGED

練習法：
Practice method:
先由立正而右掌向左方作橫擊勢，至中線則以左掌力力抵右腕部，當相碰時双方力道皆至強，同時左脚斜向右方踢去以求與手同一線為度，為吸氣，如第五十九图。
Starting from standing at attention, your right fist becomes a palm and strikes across to the left, your left hand also becoming a palm and intercepting it at the centerline, bracing strongly against your right wrist, your arms going in opposite directions and clashing with strong resistance, as your left foot kicks out diagonally to the forward right, pointing in the same direction as your hands. See photo 59:

再將踢出之脚落囬地上，轉身過左方而以左掌向右方作橫擊勢，至中線則以右掌力抵左腕，同時右脚斜向左方踢出，以能與掌之中線看齊為度，如第六十图。
Your left foot withdraws and comes down, your body turning to the left. Then your left palm strikes across to the right, your right hand also becoming a palm and intercepting it at the centerline, bracing strongly against your left wrist, as your right foot kicks out diagonally to the forward left, pointing in the same direction as your hands. See photo 60:

合五十九，六十两图式各週行八次，定式為吸氣，由左轉右或由右轉左之時為呼氣。
The actions in photos 59 & 60 are to be performed back and forth eight times, exhaling when turning, inhaling when getting into the position.

第二勢：鐵門蹬膝
2. PRESSING OPEN AN IRON GATE WITH A KNEE

練習法：
Practice method:
先將右脚開成為扑腿之距離，但足尖蹺起作七星步狀，左拳曲肘向上衝起，右拳亦曲肘橫於胸前整式頗似「挫捶」法，目注視右方，如第六十一图。
Your right foot steps out to the distance of a reaching-leg stance, but with the toes raised in the manner of a big-dipper stance, as your left fist thrusts up with a subduing punch, the arm bent, and your right fist goes across in front of your chest, the arm also bent. Your gaze is to the right. See photo 61:

再轉過左方，開左脚，右拳衝上，左拳橫胸，如第六十二图。
Turn to the left, withdrawing your right foot. Then your left foot steps out as your right fist thrusts up and your left fist goes across in front of your chest. See photo 62:

左右各行八次，定式時為吸氣，轉動中則為呼氣，立正小息以完此路。
The actions in photos 61 & 62 are to be performed back and forth eight times, exhaling when turning, inhaling when getting into the position, after which you will return to standing at attention and briefly rest.

–

第十二路：燕子啅水
Exercise 12: SWALLOW TAKES UP WATER

第一勢：抽樑換柱
1. SNEAKILY REMOVE SUPPORT BEAMS

練習法：
Practice method:
提左脚成獨立勢，双掌往後張開如掠翼狀，如第六十三图。
Your left foot lifts up to make a one-legged stance as your palms spread apart toward the rear, your arms sweeping away like wings. Inhale during this action. See photo 63:

第二勢：回馬捕蝉
2. TURN TO CATCH A CICADA

練習法：
Practice method:
再循六十三图將左脚移過右方落下以成左入環步，左掌曲肘向腰上搭去，右掌自肘下力托之，如第六十四图。
Then your left foot comes down to the right to make a left kneeling stance as your arms bend, your left palm rising up to touch your left shoulder, your right palm strongly propping up under your left elbow. Exhale during this action. See photo 64:

合两图各行八次，六拾三图為吸氣，六十四图為呼氣。
The actions in photos 63 & 64 are to be performed together eight times.

提右脚成獨立勢，双掌往後張開如掠翼狀，如第六十五图。
Your right foot lifts up to make a one-legged stance as your palms spread apart toward the rear, your arms sweeping away like wings. Inhale during this action. See photo 65:

再循六十五图將右脚移過左方落下以成右入環步，右掌曲肘向肩上搭去，左掌自肘下力托之，如第六十六图。
Then your right foot comes down to the left to make a right kneeling stance as your arms bend, your right palm rising up to touch your right shoulder, your left palm strongly propping up under your right elbow. Exhale during this action. See photo 66:

合两图式各行八次，六十五图為吸氣，六十六图為呼氣。
The actions in photos 65 & 66 are to be performed together eight times.

第三勢：翻身合手
3. TURNING BODY, CLOSING HANDS

練習法：
Practice method:
双脚立正，左掌曲肘貼腰，掌心向外右掌橫於腹部，如第六十七图。
From standing at attention, your torso turns to the left as your fists open, your left palm turning over to be facing outward, your right palm going across your belly. Inhale during this action. See photo 67:

第四勢：金鷄獨立
4. GOLDEN ROOSTER STANDS ON ONE LEG

練習法：
Practice method:
再循六十七图左脚曲膝離地而起，右掌微而上舉，至與頭看齊，左掌收右腋下如第六十八图。
Then your torso turns to the right and your left foot lifts up behind you, the knee bent, as your right palm slightly lifts up until at head level and your left palm withdraws below your right armpit. Exhale during this action. See photo 68:

合两图各週行凢八次，以六十七图為吸氣，六十八图為呼氣。
The actions in photos 67 & 68 are to be performed together eight times.

双脚立正，右掌曲肘貼腰，掌心向外，左掌橫於腹部，如第六十九图。
From standing at attention, your torso turns to the right as your fists open, your right palm turning over to be facing outward, your left palm going across your belly. Inhale during this action. See photo 69:

再循六十九图右脚曲膝離地而起，左掌微向上舉，至與頭看齊為度，右掌收於左腋下如第七十图。
Then your torso turns to the left and your left foot lifts up behind you, the knee bent, as your left palm slightly lifts up until at head level and your right palm withdraws below your left armpit. Exhale during this action. See photo 70:

合两图式各週行凢八次，六十九图為吸氣，七十图為呼氣，行八次後立正小休。
The actions in photos 69 & 70 are to be performed together eight times, after which you return to standing at attention and briefly rest.

–

第十三路：虎逩人身
Exercise 13: TIGER LUNGES AT A MAN

第一勢：两脇生風
1. FANNING YOUR RIBS ON BOTH SIDES

練習法：
Practice method:
双脚立正，双掌自下徐徐提起，肘掌略下肩部，為吸氣，如第七十一图。
Starting from standing at attention, your fists become palms and slowly rise up until your elbows and palms are just below shoulder level. Inhale during this action. See photo 71:

第二勢：四柱懸空
2. FOUR PILLARS FLOAT IN MIDAIR

練習法：
Practice method:
循上式第七十一图双掌向下直落，為呼，如第七十二图。
Your palms lower straight down as your body bends forward. Exhale during this action. See photo 72:

合七十一，七十二两图式起落凢八次。
The actions in photos 71 & 72 are to be performed together eight times.

第三勢：死蛇榻地
3. DEAD SNAKE COLLAPSES TO THE GROUND

練習法：
Practice method:
全身卧下，双掌與脚趾尖抵地外其餘均須離開地面為合，為呼氣，如第七十三图。
Your whole body lies down, but with only your palms and toes touching the ground. Exhale during this action. See photo 73:

再用臂力使全身撑起，頭部微起，為吸氣，如第七十四图。
Your arms exert strength to push your body up, your head slightly lifting. Inhale during this action. See photo 74:

合两图式起落凢八次而止。
The actions in photos 73 & 74 are to be performed together eight times.

第四勢：胸前掛印
4. HOLDING UP THE OFFICIAL SEAL IN FRONT OF YOU

練習法：
Practice method:
由立正式双脚移成一字形，双掌平肘而掌心向外，調和呼吸，站愈久愈佳至疲則立正小休，如第七十五图。
Rise up to the position of standing at attention. Then your toes turn all the way out for your feet to be forming almost a line as your elbows go up to shoulder level and your palms face outward. Breathing normally, stand in this position until you are tired, then briefly rest. See photo 75:

–

第十四路：陳團大困
Exercise 14: CHEN XIYI FALLS INTO A DEEP SLEEP

第一勢：井底裁花
1. FLOWERS PLANTED AT THE BOTTOM OF THE WELL

練習法：
Practice method:
先由正中立正而以右掌與頭看齊，左掌收於右腋下向右方作推出勢，同時左脚向後神出，注視右前方，如第七十六图。
From standing at attention, your right palm rises to head level and your left palm pushes out to the right below your right armpit as your left foot reaches to the rear. Your gaze is to the right. See photo 76:

再循上图改轉過左方，手與脚俱成相反之勢，如第七十七图。
Turn to the left and perform the same movement on the other side, your left palm rising, right foot reaching. See photo 77:

左右各行八次，調和呼吸
The actions in photos 76 & 77 are to be performed together eight times, taking a full breath on each side.

第二勢：攅拳劈岔
2. DRILLING FIST SPLITS THE MOUNTAIN

練習法：
Practice method:
向右方伸直右腿成扑腿式，右拳橫攔於腹部，左拳曲肘自下抽上作挫捶式，注視右方如第七十八图。
Your right leg extends to the right to make a reaching-leg stance as your right fist blocks across your belly and your left fist shoots upward with a subduing punch, the elbow bent. Your gaze is to the right. See photo 78:

再循上图轉過左方，手步俱成相反如第七十九图，
Turn to the left and perform the same movement on the other side, your right fist rising, left leg reaching. See photo 79:

各週行八次，調和呼吸。
The actions in photos 78 & 79 are to be performed together eight times, taking a full breath on each side.

第三勢：劉全進瓜
3. LIU QUAN PRESENTS A MELON

練習法：
Practice method:
两脚踵相合，脚趾移𫔭以成如八字形狀，双掌往上高舉如第八十图。為吸氣。
Heels together, your toes turn out for your feet to form a ninety-degree angle as your palms rise up high. Inhale during this action. See photo 80:

第四勢：浮水度力
4. USING STRENGTH TO STAY AFLOAT

練習法：
Practice method:
循上图双掌自上徐徐而下至與肩看齊為止，為呼氣，如第八十一图。
Your palms slowly lower until at shoulder level. Exhale during this action. See photo 81:

與上图式各週行凢八次為止。
The actions in photos 80 & 81 are to be performed together eight times.

–

第十五路：父子請禮
Exercise 15: SALUTATIONS BETWEEN FATHER & SON

註：原文為父子三請禮，編者刪去一個三字希為原諒。
(Note: The original name of this exercise is THREE SALUTATIONS BETWEEN FATHER & SON. I hope you will pardon me for removing the “three”.)

第一勢：返身撞捶〔把刀千觔〕
1. HOLDING A THOUSAND-POUND SABER

練習法：
Practice method:
左脚自後偷步過右方，右拳收左腰部，左掌靠貼右腰部，如第八十二图，為呼氣。
Your left foot wraps around your right foot as your left palm moves across to the right side of your waist, your right fist remaining pulled back at your waist. Inhale during this action. See photo 82:

第二勢：把刀千觔〔返身撞捶〕
2. TURNING YOUR BODY, STRIKE

練習法：
Practice method:
循上图再開出左脚於左方以成登山式，右拳直向左方打出，左掌貼右腕部而出如第八十三图，為吸氣，
Then your left foot steps out to the left to make a left mountain-climbing stance as your right fist strikes out to the left, your left palm touching your right wrist. Exhale during this action. See photo 83:

合两图各週行凢八次為止。
The actions in photos 82 & 83 are to be performed together eight times.

與第一勢第八十二图，八十三两图成相反之勢如八十四，八十五图各週行凢八次。
Perform the actions in photos 82 & 83 on the other side. See photos 84 & 85 (again performing the actions eight times):

第三勢：返身扣手
3. TURN AROUND, COVERING HANDS

練習法：
Practice method:
右脚偷左方，双拳並收於右腰部如第八十六图，為吸氣。
Your right foot does a stealth step behind your left foot as your fists withdraw to the right side of your waist. Inhale during this action. See photo 86:

第四勢：霸王拽弓
4. XIANG YU DRAWS A BOW

練習法：
Practice method:
承上图循右轉身以成登山式，双拳齊平打出如八十七图，為呼氣，
Your body turns around to the right and your right foot steps out to make a right mountain-climbing stance as your fists both strike out forward. Exhale during this action. See photo 87:

再向左方返身復成為八十六图，合两图週行凢八次而止。
Turn back to the left to regain the position in photo 86. The actions in photos 86 & 87 are to be performed together eight times.

與上勢第八十六，八十七两图適成相反之勢，如第八十八，八十九图亦各週行八次便合。
Perform the actions in photos 86 & 87 on the other side. See photos 88 & 89 (again performing the actions eight times):

–

第十六路：鯉魚打挺
Exercise 16: CARP FLIPS OVER

第一勢：黃龍返身
1. YELLOW DRAGON TURNS OVER

練習法：
Practice method:
双脚移開至距一尺之遙，全身往後拗落，双掌抵地以支持全身，膝與腹胸俱平平正為度，如第九十图。
Your feet shift to be about a foot apart and your body bends backward and downward until your hands are on the ground and holding your body up. Your knees, belly, and chest should all be level with each other. See photo 90:

再由第九十图变成手部弯曲，身體貼地，為呼氣，再伸直双手而起，為吸氣，循迴凢八次。
Your arms bend and your body goes nearer to the ground. Exhale during this action. Then your arms straighten and your body rises back up to the position in photo 90. Inhale during this action. Go down and up in this way eight times.

第二勢：曲躬扣絃
2. PULL THE CROSSBOW AND LOCK THE STRING

練習法：
Practice method:
左脚自後偷過右方，抅住右脚，右拳自下抽上至貼右肩部為止，左掌自右肘下力托之，如第九十一图。為吸氣。
After you stand back up, your left foot hooks around behind your right foot as your right fist draws upward close to your right shoulder, your left palm strongly propping up under your right elbow. Inhale during this action. See photo 91:

再循九十一图而轉右脚自後偷過左方抅住左脚，左拳亦用抽上之勢而緊貼左肩部，右掌力托左肘之下如第九二图，為吸氣，
Your left foot returns to where it was, then your right foot hooks around behind your left foot as your left fist draws upward close to your left shoulder, your right palm strongly propping up under your left elbow. Inhale during this action. See photo 92:

在左右轉移之中間為呼氣，左右互行為八次。
Inhale when getting into the position. Exhale while when transitioning to the other side. Do this on both sides eight times.

–

第十七路：張遼献袍
Exercise 17: ZHANG LIAO PRESENTS A ROBE

第一勢：起膝抱月
1. LIFTING A KNEE, EMBRACE THE MOON

練習法：
Practice method:
提左脚成獨立式，双掌往前斜斜張開如拱形狀，為吸氣，如第九十三图。
Your left foot lifts to make a one-legged stance as your palms go diagonally forward, spreading apart, your arms making a circle shape. Inhale during this action. See photo 93:

第二勢：蹬力曲膝
2. ONE LEG STANDING FIRM, THE OTHER KNEE BENDS

練習法：
Practice method:
再將左脚着地，双拳收腰部，右脚向後微微伸出，如第九十四图，為呼氣。
Your left foot comes down and your right foot slightly extends to the rear as your hands become fists and withdraw to your waist. Exhale during this action. See photo 94:

再將右脚着地，復成為第九十三图，合两图式互行為八次為度。
Then your right foot comes down and you return to the position in photo 93. The actions in photos 93 & 94 are to be performed together eight times.

動作，呼吸，次數等俱與上勢同，祗左右之别耳，如第九十五，九十六两图。
Perform the actions in photos 93 & 94 on the other side, again for eight times. See photos 95 & 96:

第三勢：雙搥硬崩
3. BOTH HANDS CRASH FORWARD

練習法：
Practice method:
開右脚過右方以成登山式，双掌齊平推出，如第九十七图，為呼氣。
Turn to the right, inhaling. Your right foot steps out to the right to make a right mountain-climbing stance as your palms push out forward. Exhale during this action. See photo 97:

再循九十七图轉過左方成左登式，双掌亦同時推出，如第九十八图，亦為呼氣，
Turn around, inhaling. Shift into a left mountain-climbing stance as your palms push out forward. Exhale during this action. See photo 98:

在轉動中間則為吸氣，互行為八次而止。
The actions in photos 97 & 98 are to be performed together eight times.

第四勢：騎馬勒韁
4. REINING IN THE HORSE

練習法：
Practice method:
两脚移開成八字形，足踵相對，两拳曲肘平肩，調和呼吸，如第九十九图，
Your feet shift to form a ninety-degree angle, your heels aligning, your body turning to make a horse-riding stance, as your arms bend and your hands are placed at shoulder level, becoming fists. See photo 99:

站立至疲極則小休以完此路。
Breathing normally, stand like this until you are tired, then briefly rest.

–

第十八路：金鈎掛瓶
Exercise 18: VASE HANGING FROM GOLDEN HOOKS

註：原文為金鈎掛玉瓶，編者刪去一玉字，敬希讀者原諒。
(Note: The original name of this exercise is JADE VASE HANGING FROM GOLDEN HOOKS. I hope you will pardon me for removing the “jade”.)

第一勢：翅目交脛
1. RAISE WINGS WITH YOUR LEGS TOGETHER

練習法：
Practice method:
坐在地下，两腿直躺，双掌掌心向上高舉，為吸氣，如第壹百圗。
Sit down on the ground, straighten your legs, and raise your hands up high, the palms facing upward. Inhale during this action. See photo 100:

第二勢：叠身存腎
2. FOLD THE BODY TO MAINTAIN THE KIDNEYS

練習法：
Practice method:
循上图全身蹲下，双手緊抓双足交傍，身體愈低愈佳，如第一百零一图，為呼氣。
Your upper body bends forward, the lower the better, and your hands tightly grab around your heels. Exhale during this action. See photo 101:

由第一百图與第一百零一图互行為八次。
The actions in photos 100 & 101 are to be performed together eight times.

第三勢：擎天玉柱
3. JADE PILLAR HOLDS UP THE SKY

練習法：
Practice method:
双脚移𫔭成八字形，足踵相對，双掌掌心向天高舉至直，調和呼吸。如第壹百零二图，
Stand up and spread your feet apart, heels in line, toes turned outward so that your feet are making a ninety-degree angle, as your hands rise up, the palms facing upward, the arms straightening. Hold this position for a while, breathing normally. See photo 102:

站畢即立正收功，至此全功亦完。
Then return to standing at attention. This completes the entire series of exercises.

–

排功終歌
SONG OF THE EIGHTEEN EXERCISES [by Fan Xudong]

行功全是要修養，勤學操練撞捶掌，鎻住心猿按意馬，作起筋骨神氣爽，踏破鉄鞋迷人處，起定子午分陰陽，若還積成全身力，奧妙無窮非尋常。
These exercises are entirely a matter of self-cultivation.
Diligently study and practice, striking with fists and palms.
Keep yourself from having either a distractible mind like a monkey or a stubborn ambition like a horse.
Focus on building your body and brightening your spirit.
Delve deeply into this training and let yourself become captivated by it.
Begin from the reliability of midnight and noon, then distinguish between the passive and active aspects.
If you keep at it, your whole body will be strengthened.
The results will be endlessly wondrous and absolutely extraordinary.

–

–

–

Advertisement