DONG FAMILY FAST SET

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太極快拳
TAIJI FAST SET
董虎嶺
by Dong Huling
[published in Hong Kong, Aug, 1972 (as an appendix to the 6th edition of 太極拳釋義 Taiji Boxing Explained)]

[translation by Paul Brennan, Aug, 2022]

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預備式
[1] PREPARATION POSTURE

（第一圖說明）練拳之初。心中先擬定一個位置。左腳先上一步。右腳跟隨著上一步。此時兩腳分開立齊與雙肩一樣寬。身子立直，中正。目平視。平穩站定。將自己日思夜慮事情丟開。專心預備練拳。
To begin the set, first establish this position. Your left foot steps forward, then your right foot steps forward to stand next to it, your feet shoulder width apart. Your body stands upright and centered. Your gaze is straight ahead. Standing stably, discard all thoughts of everyday tasks and instead focus your mind on performing the movements. See photo 1:

（第二圖說明）接上式預備式（一）。右腳尖提起。向右轉九十度。放平。左腳提起跟著右腳上步。兩腳距離與預備式（一）相等。同時身體向右轉站定。眼看前方面。
Your right toes lift, the foot turns outward ninety degrees and comes down flat, then your left foot steps forward to stand next to your right foot, your feet again shoulder width, as your body turns to the right to again stand stably. Your gaze is forward. See photo 2:

【注意】
Points for attention:
練拳不可閉口藏舌。又不可時時涵胸拔背。此法是有時間性者。到收回方式才可涵胸。有涵胸自然有拔背。千萬不可自作拔背。
During this set, you do not need to fully close your mouth and hide your tongue. You also do not need to constantly hollow your chest and round your back, which is a principle that only needs to be addressed when appropriate. For instance, you may hollow your chest during postures of withdrawing. When hollowing your chest, your back will naturally become rounded, and so it is never necessary to deliberately round your back.

太極起式
[2] TAIJI BEGINNING POSTURE

（第三圖說明）接上式預備式。右手自內向上繞一小圈。左手自裏往上轉起。手心向內。兩手做圓形。右手與跨平。左手與胸部平。同時腿坐低。左腳往左方上一步。弓腿。眼看左手。氣下行於丹田。但不可免強作。此為氣沉丹田。
Your right hand arcs inward and upward, your left hand also arcing inward, as your legs bend and you sit lower, then your left hand continues to arc upward to be placed at chest level, the palm facing inward, your right hand lowering until at hip level, the palm facing downward, both arms rounded, as your left foot steps forward to the left and the leg bends. Your gaze is toward your left hand. Energy flows down to your elixir field, but must not be forced to do so, which is why energy going to your elixir field is described as “sinking”. See photo 3:

【益處說明】
Benefits:
此式為之開。將全身筋絡、肺部、胃部舒展。非強用力。是自然開勁。運動。非得到自然伸縮不為功。伸卽開。縮卽合。故練拳不能離開合之法。
This posture is an example of opening, stretching open the sinews and making more room for the lungs and stomach. This must not be forced, it should be done with a naturalness. Without expanding and contracting naturally, you will not develop skill. Expanding means opening and contracting means closing. The movements in the set never depart from the actions of opening and closing.

攬切衣
[3] WIPING THE SHIRT

（第四圖說明）接上圖。右手自下往內轉。轉至身前。手心向內。手臂要圓。跟著向左轉腰。左手從上往內轉回。手心向右雙手做交叉十字。同時右腳變為虛。提起向前伸出。準備上步。目視前方。涵胸拔背。
Your right hand arcs downward and inward, passing in front of you toward the left side of your waist, the palm facing inward, the arm rounded, your left hand arcing upward and inward, the palm facing to the right, so that your forearms are crossing, your waist turning slightly to the left, as your right foot empties, lifts, and extends in front of you in readiness to step forward. Your gaze is forward. Hollow your chest and round your back. See photo 4:

【功能】
Function:
練實左腿。運動腰部。
This trains fullness in your left leg and exercises your waist.

（第五圖說明）由上圖。右手往前方轉。手指轉至正前方。手心向左。此時兩手略往回收。右腳落下。步已上妥。前腳此時仍為虛步。兩手手指不可掽攏。左手心與右肘相對。身略向左偏。已經集中精神。眼看前方。待做下一個動作。此式為之整。
Your right hand arcs forward, the fingers turning to be pointing directly forward, the palm facing to the left, your hands slightly withdrawing, the fingers remaining spread apart, your left palm facing your right elbow, as your right foot comes down forward with the weight not yet shifting onto it, your torso slightly turning to the left, spirit already concentrating. Your gaze is forward. Be ready to flow right into the next movement. This posture is an example of integrating the whole body. See photo 5:

【功能】
Function:
練習左腿內勁。指、掌勁。
This trains internal skill in your left leg, as well as power in your fingers and palms.

【益處】
Benefits:
能使全身有一種整勁。整卽是力量平衡。平穩之後。才有氣沉丹田之理。氣往下降。使腦部有時間休息。此式有提神醒腦之功。
This movement causes your whole body to have an integrated power, meaning that it gives you a more balanced kind of strength. Once your strength balances, the principle of energy sinking to your elixir field activates. Energy descending puts your mind at ease, and thus this posture has the effect of refreshing your spirit.

（第六圖說明）由上圖。兩手慢慢往前伸出。身跟著手向前進。同時弓腿。兩腿變為實。兩腳力量都為百分之五十。兩手高低與胸部相等。左手與右肘相對。身向左偏。身形略上前。前腿弓。後腿蹬勁。目視前方。
Your hands slowly extend forward, finishing at chest level, your left palm still facing your right elbow, your torso following forward and slightly leaning forward and to the left, your legs bending, your front leg bending with weight moving onto it, your rear leg having an energy of pressing the ground. Both legs are equally full, each using only fifty percent of its strength. Your gaze is forward. See photo 6:

【功能】
Function:
練習全身整勁。氣行四肢。亦可練習到兩腿有勁。
This trains the integrated power of your whole body, gets energy to flow into your limbs, and can develop strength in your legs.

單鞭
[4] SINGLE WHIP

（第七圖說明）接上式。左腿往後坐。身向左轉。兩手心轉向外。腰跟著手轉左。眼神注意左手與兩手之間。雙手慢慢提高。此動作應留意鬆肩墜肘。鬆胯。左腿為實。右腿為虛。兩手不可太漂。
Sit back onto your left leg as your hands arc to the left, slowly rising, though not airily floating, the palms turning to be facing outward to the left. Be sure to loosen your shoulders, make your elbows heavy, and loosen your hips. Your left leg is full, right leg empty. Your gaze goes between your hands. See photo 7:

【功能】
Function:
能練到左腿長勁。右腳靈活。兩手有鬆靜沉著之功。練眼神。
This can develop power in your left leg and nimbleness in your right leg, give your hands a soft calmness, and add more spirit to your gaze.

（第八圖說明）由上圖。兩手從上轉左。自左轉下。從下繞轉到右方。夠一個整圓時。右手拇指食指中指三指攝住。另兩手指跟住。往右斜上方提高。左手與胸平。手心向內。此是一個整圈。未有停的圓轉。同時右腳尖向內轉九十度。左腳跟著收起。腳尖向下。眼看右手。
Your hands draw a counterclockwise circle, arcing to the left, downward, to the right, and lifting up, your right hand finishing with its fingers hanging down and pinching together to form a hook, your left hand finishing at chest level, the palm facing inward, as your right toes turn inward ninety degrees and your left foot lifts up, the toes hanging down. Your gaze is toward your right hand. See photo 8:

【解】
Function:
單鞭式是兩手自上往左。轉下往右不停的繞一個圈子。右腳實。左腳抬起時不可用勁。又不能太軟。左手應在胸前部位。
This exercises the drawing of complete circular motions, and also trains the action of shifting the weight fully onto one leg and lifting the other with the correct balance between not using any undue exertion and yet also not slipping into excessive softness.

（第九圖說明）由上圖。似停未停。身往左轉。左腳往左方邁一步（足跟先著地）左手掌自上向外左方轉伸。眼神隨左手轉視。前腿弓。後腿蹬。雙足為實。氣沉丹田。胸部展開。扣𦡁。前腳尖向內少許。（見圖）
Without pausing, your left hand arcs outward and extends to the left, your torso turning to the left, as your left foot steps out to the left, touching down first with the heel, and the leg bends, your right leg pressing the ground. Sink energy to your elixir field, open your chest, and close your crotch. Both legs are equally full. Your gaze follows the movement of your left hand. See photo 9:

【益處】
Benefits:
做此式雙腳有勁。平穩。多練此式之後。步法穩當。行路輕快。亦有益全身。
This posture develops both power and stability in your legs. After practicing it for a long time, your stances will be stable, your footwork will be light and quick, and your whole body will receive benefit.

（第十圖說明）由上圖。手接續向左伸轉。轉至手心向外。手指仰上。同時身跟著左手轉時往左轉腰。此時兩手左右分開。眼平視前方。已是單鞭正式。兩肘略向下沉。（見圖）
Your left hand continues to arc outward and extend to the left, the palm turning over to be facing outward, the fingers pointing upward, your hands now spread far apart, your waist slightly turning to the left. Make your elbows heavy. Your gaze is forward. See photo 10:

【功能】
Function:
單鞭式為開勁。兩膊伸展開後。將胸部已拉開。肺胃部亦微微放開。全身筋肉均拉開。功能發展肌肉。舒服內臟。有健肺胃之功。體瘦做此式甚為有益。
This posture is an example of opening. By fully extending your arms, your chest is stretched open, which gradually makes more room for your lungs and stomach, and indeed stimulates the sinews and muscles of your entire body, in turn making your internal organs feel comfortable and strong, eliminating any kind of frailty that your body may have.

合提手
[5] CLOSING INWARD

（第十一圖說明）接上式。左腳尖略往內轉。左手指放鬆。左手提高自上往裏轉半個圓圈收回至胸前。右手指散開自下繞圈向內轉。身往左轉。此時兩手已合起。同時右腳輕輕提起放在左足右前方半步。足尖著地。左腳實。右腳為虛。涵胸。墜肘。眼神注意兩手前方。（見圖）
Your left fingers droop, the hand arcing upward, inward, and downward to withdraw in front of your chest, your right fingers releasing from the position of the hooking hand, the hand arcing downward, inward, and upward to be closing inward along with your left hand, as your left toes turn inward and your right foot lightly lifts to be placed in front of and to the right of your left foot, touching down with the toes, your torso turning to the left. Hollow your chest and make your elbows heavy. Your left leg is full, right leg empty. Your gaze goes forward over your hands. See photo 11:

【功能】
Function:
此式能練成一種輕功。能練到全身合勁。所謂太極拳分陰陽。開合之理。此式為合。
This movement develops a kind of lightness and also builds a closing energy throughout your entire body. Taiji Boxing, being based in the concept of “grand polarity”, uses the constantly alternating polarities of passive and active, expressing in movement as opening and closing. This posture is a clear example of closing.

仙鶴張翅
[6] IMMORTAL CRANE SPREADS ITS WINGS

（第十二圖說明）接上式。左右手上下分開。右手往上左手往下。手指張開。右腳往右前方上步弓腿。兩足均為實。身略向左轉。右手分開時。與頭頂一樣高。左手與胸部高低相等。手心與手心相對。目平視前方。胸部有放開之準備。（見圖）
Your hands spread apart, right hand upward to headtop level, left hand downward to chest level, the palms facing each other, the fingers of both hands spread open, your torso turning slightly to the left, as your right foot steps forward to the right and the leg bends. Both legs are equally full. Your gaze is forward. Your chest should have a readiness to spread open further. See photo 12:

【益處】
Benefits:
對於身體益處。此式兩肩張開。有上肢開展運動。有前胸開張動作。對於靈活上肢。舒服胸、胃有效。
This opens up your shoulders and exercises your arms, enhancing their nimbleness of movement, and also stretches your chest and belly.

（第十三圖說明）由上圖。兩手繼續不停上下分開。右手至肩上部位。手心向前。左手分至身體左前方。高低與腰平。手心向內上方。同時左腳上步。右腿為實。左腿為虛。鬆跨。直腰。目視正前方。此已是仙鶴張翅之正式。
Your hands continue to spread apart, your right hand upward until over your right shoulder, the palm facing forward, your left hand downward and forward to the left until at waist level, the palm facing inward and upward, as your left foot steps forward. Loosen your hips and straighten your waist. Your right leg is full, left leg empty. Your gaze is directly forward. You are now in the image of crane spreading its wings. See photo 13:

【功能】
Function:
暢舒胸胃。順呼吸。練習右腿內勁。
This stretches your chest and belly, making breathing smoother, and trains internal power in your right leg.

托琵琶
[7] HOLDING UP THE LUTE

（第十四圖說明）接上式。兩手微合。身體略向左轉。此時右腿上勁移至左腿上一部份（右腿有七分左腿有三分）。鬆跨直腰。身形中正。目視左前方。兩手預備一種合勁。精神集中。繼續做下一個動作。見圖。
Your hands slightly close in toward each other, your torso slightly turning to the left, as the weight somewhat shifts from your right leg onto your left leg so that it is now seventy percent on your right leg and thirty percent on your left leg. Loosen your hips, straighten your waist, make your torso upright, and concentrate spirit. Your gaze is forward to the left. Your hands are poised to close in further. Be ready to flow right into the next movement. See photo 14:

【功能】
Function:
練習兩手內功。練習指掌勁。
This trains internal skill in your hands and develops power in your fingers and palms.

（第十五圖說明）接上式。兩手繼續不停往內合。左手至身前。與左肩高低相平。手心向內上方。右手與左肘相對。手心向內下方。兩手指向上前方。手心與手心方向相對。身少向前斜。身形略往右偏。涵胸拔背。右腿為實。左腿仍為虛。目視左手前方。
Your hands continue closing inward without pausing, your left hand finishing in front of you at shoulder level, the palm facing inward and upward, your right hand finishing next to the inside of your left elbow, the palm facing inward and downward, the fingers of both hands pointing forward and upward, your torso slightly leaning to the right. Hollow your chest and round your back. Your right leg is full, left leg empty. See photo 15:

【功能】
Function:
練兩手托勁。氣行於指。
This develops propping-up power, sending energy flowing into your fingers.

轉琵琶
[8] TURN THE LUTE OVER

（第十六圖說明）接上式托琵琶。兩手向右轉。右手心向上。左手心向下。左手指向前右方。右肘接上式往外少許（做圓形）。左肩沉肩墜肘。右手向高處有一種提勁。仍沉肩墜肘。左手用沉著內勁。涵胸拔背。身往左前方斜。眼看左前方。
Your hands turn over to the right so that your right palm is facing upward, left palm facing downward, your left fingers pointing forward and to the right, your right elbow slightly bulging outward, making the arm more rounded, your right hand slightly rising up with a lifting energy while your left hand calmly applies internal power, your torso slightly leaning forward to the left. Sink your shoulders, make your elbows heavy, hollow your chest, and round your back. Your gaze is forward to the left. See photo 16:

【功能】
Function:
練沉著內勁。全身整勁。
This contributes calmness to your internal power and trains the integrated power of your whole body.

（第十七圖說明）接上圖。左手肘往裏灣。手指向下。左腿略弓（仍為虛腿）。右手收回數寸。手指向左。目視前方。鬆跨。左手高低與胸部平。右手在心口前。兩肘做成圓形。（卽涵胸拔背。氣沉丹田。）見圖。
Your left arm bends inward, the hand finishing at chest level, the fingers pointing downward, and your right hand withdraws a few inches in front of your solar plexus, the fingers pointing to the left, both arms rounded, as your left leg bends slightly further, though staying empty. Loosen your hips, hollow your chest, round your back, and sink energy to your elixir field. Your gaze is forward. See photo 17:

【功能】
Function:
練左掌內勁。
This trains internal power in your left palm.

裂掌
[9] RENDING PALM

（第十八圖說明）接上式轉琵琶式。右手心轉向下。左手肩略伸高。身形亦高。直腰。弓腿（左腳仍為虛腿。）右腿坐實。沉肩墜肘。全身放鬆。兩手有一種等勁。目視左手前方。集中精神。準備接連下去。作下一個式。見圖。
Your right palm turns over to be facing downward and your left arm slightly extends forward and upward, your body also rising, your waist straightening, as your legs slightly straighten, though staying bent, your left leg remaining empty, the weight still on your right leg. Sink your shoulders, make your elbows heavy, loosen your whole body, and concentrate spirit. Your hands have an energy of waiting to act. Your gaze is forward over your left hand. Be ready to flow right into the next posture. See photo 18:

【益處】
Benefits:
放鬆骨絡。有益全身。
This loosens your joints and blood vessels, and thereby benefits your entire body.

挫裂掌
[10] RUBBING & RENDING PALMS

（第十九圖說明）接上式裂掌。全身往左方用勁。左腳上步弓腿。右手挫掌向左前方挫去。同時往左轉腰。右手掌與肩平。不可太直。墜肘。兩腿坐實。弓腿時膝不可過足尖。身形向前少許。見圖。
Your whole body expresses power to the left, your right hand rubbing forward to the left at shoulder level, the arm not too straight, your waist turning to the left, your torso slightly leaning forward, your left foot stepping forward to the left and the leg bending, the knee not going past the toes. Make your elbows heavy. Both legs are equally full. See photo 19:

【功能】
Function:
練實步法。動作神速。上下相隨。全身整勁。氣行指掌。
This trains fullness in your stances, quickness of movement, coordination between your upper body and lower body, the integrated power of your whole body, and the sending of energy into your fingers.

（第二十圖說明）接上圖。右手用指勁往前挫去。左腳弓腿。右腳跟提起。足尖往前移少半步。鬆跨。直腰。涵胸。左腿為實。右腳為虛。（但其中有一種蹬勁。眼看前方。待做下一個式。見圖。
Your right fingers rub forward as your left leg bends further and your right heel lifts, the toes shifting forward a half step. Loosen your hips, straighten your waist, and hollow your chest. Your left leg is full, right leg empty, though your right leg does have an energy of pressing the ground. Your gaze is forward. Be ready to flow right into the next movement. See photo 20:

【功能】
Function:
練出去勁。長勁。整勁。動作快速。
This trains expelling energy, extending energy, and integrated power, as well as quickness of movement.

跳步搬攬捶
[11] HOPPING STEP, PARRY, CATCH, PUNCH

（第二十一圖說明）接上式。左手心轉向上。兩手自下往左後方繞一個圈。從上轉至正前方。同時左腳尖向外轉。跟著轉腰。右腳往前方上步。弓腿。左肩自上橫著落下。右手收回握拳頭。左手與眉平。右拳與心口平。兩腿為實。眼看左前方。
Your hands arc downward and to the left, your left palm turning over to be facing upward, your waist turning to the left, as your left toes turn outward, then the arcing of your hands continues upward and forward, your left hand going over your left shoulder, across to the right, and downward until at eyebrow level, your right hand withdrawing at solar plexus level and forming a fist, your waist turning to the right, as your right foot steps forward and the leg bends. Both legs are equally full. Your gaze is forward to the left. See photo 21:

【益處】
Benefits:
靈活腰部。平穩步法。
This trains nimbleness in your waist and stability in your stances.

（第二十二圖說明）接上圖。左手往下落。與胸部一樣高。手心向下。內有按勁。右拳往回收。拳心向下方。內含抽勁。身形略向右偏。鬆肩墜肘。兩手做圓形。鬆跨。左腳微虛。目視左前方。準備接續下一個動作。
Your left hand lowers to chest level, expressing pushing energy, the palm facing downward, and your right fist withdraws, expressing pulling energy, the center of the fist also facing downward, both arms rounded, your torso slightly leaning to the right, as your left leg slightly empties. Loosen your shoulders, make your elbows heavy, and loosen your hips. Your gaze is forward to the left. Be ready to flow right into the next movement. See photo 22:

【功能】
Function:
練到全身整勁。開勁。
This trains the integrated power of your whole body and develops opening energy.

（第二十三圖說明）接上圖。左手繼續往下往外。右拳自內抽回。右腿坐實。左腳上步。腳跟著地。身形往右邊斜。眼看左前方。右肘向外。不可太近身。前腿虛。右腿為實。見圖。
Your left hand continues downward and outward, your right fist drawing back, the elbow moving outward, your torso slightly leaning to the right, as you sit onto your right leg and your left foot steps forward, touching down with the heel. Your left leg is empty, right leg full. Your gaze is forward to the left. See photo 23:

【功能】
Function:
跨腿鬆柔。
This trains looseness and softness in your hips and legs.

（第二十四圖說明）接上圖搬攬捶（三）。左手往前左方用按勁。右拳往後上方抽開。與頭一樣高。拳心向內。身往右偏。左腳尖著地。腿微弓。左手與左腳上下相照。鬆跨。直腰。涵胸。左腿為虛。右腿為實。
Your left hand goes forward to the left with a pushing energy, placed directly above your left foot, and your right fist withdraws beside your head, the center of the fist facing inward, your torso slightly leaning to the right, as your left foot comes down fully and the leg slightly bends. Loosen your hips, straighten your waist, and hollow your chest. Your left leg is empty, right leg full. See photo 24:

【功能】
Function:
展開肩臂。開放胸胃部。上肢生動。練實右腿勁。
This stretches your shoulders, opens up your chest and belly, livens your arms, and trains fullness in your right leg.

（第二十五圖說明）接上二十四圖。左手心轉向上。略向右方收。右拳心轉向後。左腿往前弓。曲膝。同時身體略向左轉。沉肩墜肘。鬆胯。右腿實。左腿虛。集中精神。眼看左前方。準備下一個動作。
Your left hand moves slightly inward to the right, the palm turning over to be facing upward, your right fist turning over so that the center of the fist is facing to the rear, your torso slightly turning to the left, as your left knee bends. Sink your shoulders, make your elbows heavy, loosen your hips, and concentrate spirit. Your right leg is full, left leg empty. Your gaze is forward to the left. Be ready to flow right into the next movement. See photo 25:

【功能】
Function:
步法平穩。全身整勁。
This trains stability in your stances and develops the integrated power of your whole body.

（第二十六圖說明）接上二十五圖。右拳往左手方向伸出。拳少微使勁。拳心對自己胸前。往左轉腰。弓腿。此時左腿弓。右腿蹬。兩足力量平均。鬆胯。身形向前斜少許。見圖。
Your right fist moves toward your left hand, the fist expressing a degree of strength, the center of the fist facing your chest, your waist turning to the left, your torso slightly leaning forward, as your left leg bends and your right leg presses the ground. Loosen your hips. Both legs are equally full. See photo 26:

【功能】
Function:
練全身整勁。練實步法。
This develops the integrated power of your whole body and trains fullness in your stances.

（第二十七圖說明）接上二十六圖。右拳與左手繼續接近。同時向左轉腰。弓左腿。右腿蹬實。此時右拳靠住左手心。沉肩墜肘。鬆胯。直腰。涵胸。手與胸高低相平。目視前方。
Your right fist and left palm continue to approach each other until fist and palm have come together at chest level, your waist continuing to turn to the left, your left leg continuing to bend, your right leg continuing to press the ground. Sink your shoulders, make your elbows heavy, loosen your hips, straighten your waist, and hollow your chest. Your gaze is forward. See photo 27:

【功能】
Function:
練實腳步。全身整勁。
This trains fullness in your stances and develops the integrated power of your whole body.

連環圓封閉
[12] CONTINUOUSLY CIRCLING & SEALING SHUT

（第二十八圖說明）接上式。右拳放開。手心轉向下。右手從左手上繞一個圈。兩手指向前。同時右腿往後坐。左腳收回半步。腳尖點地。右腿實。左腿為虛。鬆胯。涵胸。兩手高低與胸部相平。目視前方。
Your right fist opens and your palms turn over to be facing downward, the fingers pointing forward at chest level, as you sit back onto your right leg and your left foot withdraws a half step, touching down with the toes. Loosen your hips and hollow your chest. Your right leg is full, left leg empty. Your gaze is forward. See photo 28:

【功能】
Function:
練習右腿勁。長進兩手指勁。
This develops power in your right leg and enhances power in your fingers.

（第二十九圖說明）接上圖。兩手往前伸出。左腳上半步。弓腿。左腿弓。右腿蹬。直腰。鬆肩墜肘。兩腿為實。兩手肘與肩一樣寬。兩手與胸一樣高。身形略向前斜。集中精神。預備繼續下一個動作。
Your hands extend forward at chest level, elbows placed at shoulder width, your torso slightly leaning forward, as your left foot goes forward a half step and the leg bends, your right leg pressing the ground. Straighten your waist, loosen your shoulders, make your elbows heavy, and concentrate spirit. Both legs are equally full. Be ready to flow right into the next movement. See photo 29:

【功能】
Function:
練習腰腿。手指內勁。
This exercises your waist and legs, and also develops internal power in your fingers.

（第三十圖說明）接上二十九圖。右手收回自左手下面轉出。左手向左轉少許。此時兩肘向外做圓形。兩手交叉十字形。同時左腳尖往外轉。弓腿。身往左轉。鬆胯。直腰。同時右腳跟提起。身形向左偏。兩手心向下。目視前方。見圖。
Your right hand arcs inward under your left hand, your left hand arcing slightly to the right, your forearms crossing, elbows pointing outward so that your arms are rounded, your palms still facing downward, as your left toes turn outward, the leg bending, and your right heel lifts up, your torso turning to the left. Loosen your hips and straighten your waist. Your gaze is forward. See photo 30:

【功能】
Function:
靈活肩臂。
This trains nimbleness in your shoulders and arms.

（第三十一圖說明）接上三十圖。左手自外往內轉。右手自內向外轉。轉至兩手左右分開與肩一樣闊。手心向下。手指向前上方。沉肩墜肘。同時右腳上步。兩手往前伸。左腿為實。右腳略虛。精神集中。準備作下一個動作。
With your left hand arcing inward and your right hand arcing outward, your hands spread apart to shoulder width and extend forward, the palms facing downward, the fingers pointing forward and upward, as your right foot steps forward. Sink your shoulders, make your elbows heavy, and concentrate spirit. Your left leg is full, right leg slightly empty. Be ready to flow right into the next movement. See photo 31:

【功能】
Function:
同前圖。
Same as for photo 30.

（第三十二圖說明）接上圖。兩手用指勁繼續往前伸出。身跟著向前動。右腿弓。手指微張開。高低與胸相平。此時沉肩墜肘。身形略前斜。鬆胯。兩腿平均用勁。左腳用蹬勁。眼看手前方。
Your hands continue to extend forward at chest level, the fingers slightly spread, your torso following your hands forward, slightly leaning forward, as your right leg bends and your left leg presses the ground. Sink your shoulders, make your elbows heavy, and loosen your hips. Both legs are equally full. Your gaze is forward over your hands. See photo 32:

【功能】
Function:
與二十九圖連環圖封閉之二相同。
Same as for photo 29.

（第三十三圖說明）接上圖。左手收回自右手下面轉出。右手向左轉少許。此時兩肘向外做圓形。兩手交叉十字形。同時右腳尖向外轉。弓腿。身往右轉。鬆胯。直腰。同時左腳跟提起。身形向右偏。兩手心向下。目視前方。
Your left hand arcs inward under your right hand, your right hand arcing slightly to the left, your forearms crossing, elbows pointing outward so that your arms are rounded, your palms still facing downward, as your right toes turn outward, the leg bending, and your left heel lifts up, your torso turning to the right. Loosen your hips and straighten your waist. Your gaze is forward. See photo 33:

【功能】
Function:
三十圖連環圓封閉三同。
Same as for photo 30.

（第三十四圖說明）接上圖。右手自外往內轉。左手自內往外轉。轉至兩手左右分與肩一樣闊。手心向下。手指向前上方。沉肩墜肘。同時左腳上步。兩手往前伸。右腿為實。左腿略虛。集中精神。準備練習下去再做個動作。
With your right hand arcing inward and your left hand arcing outward, your hands spread apart to shoulder width and extend forward, the palms facing downward, the fingers pointing forward and upward, as your left foot steps forward. Sink your shoulders, make your elbows heavy, and concentrate spirit. Your right leg is full, left leg slightly empty. Be ready to flow right into the next movement. See photo 34:

【功能】
Function:
同三十一圖連環圓封閉四。
Same as for photo 31.

（第三十五圖說明）接上三十四圖。兩手用指勁繼續往前伸出。身跟著手往前動。左腿弓。手指略開。與胸一樣高。沉肩。墜肘。身形略向前斜。鬆胯。兩腿用勁平均。右腳用蹬勁。目視手前方。見圖。
Your hands continue to extend forward at chest level, the fingers slightly spread, your torso following your hands forward, slightly leaning forward, as your left leg bends and your right leg presses the ground. Sink your shoulders, make your elbows heavy, and loosen your hips. Both legs are equally full. Your gaze is forward over your hands. See photo 35:

【功能】
Function:
與三十二圖連環圓封閉之五同。
Same as for photo 29.

豹虎回山洞
[13] TIGER RETURNS TO ITS CAVE

（第三十六圖說明）接上式。右手握拳。自上往後轉圈。左手肩向內灣。身跟右拳轉。同時左腳尖向裏轉。坐實左腿。右腳跟提起向回收。涵胸。右拳心向內上方。與腰部一樣高。眼看右拳前方。預備接連下去再個動作。
Your right hand wraps into a fist and arcs upward and to the rear, finishing at waist level, the center of the fist facing inward, your left arm bending inward, your torso following your right fist by turning to the right, as your left toes turn inward, you sit onto your left leg, and your right heel lifts, the foot withdrawing. Hollow your chest. Your gaze is forward over your right fist. Be ready to flow right into the next movement. See photo 36:

【功能】
Function:
練習腰。腿。內功。腰部靈活。
This trains internal skill in your waist and legs, and also develops nimbleness in your waist.

（第三十七圖說明）接上圖。右拳接續不停向右後方轉。同時右腳往斜後方上步。弓腿。左手掌亦往右後方伸出。右拳收回近腰部。左手指向斜上方。沉肩墜肘。涵胸。兩腿為實。目視左手前方。見圖。
Your right fist continues without pausing, arcing to the right rear, as your right foot steps forward to the right rear, then your right fist withdraws to your waist and your left palm reaches out to the right rear, the fingers pointing diagonally upward, as your right leg bends. Sink your shoulders, make your elbows heavy, and hollow your chest. Both legs are equally full. Your gaze is forward over your left hand. See photo 37:

【功能】
Function:
運動腰部。全身有益。
This exercises your waist and thereby benefits your whole body.

挫掌簸箕式
[14] RUBBING PALMS, WINNOWING POSTURE

（第三十八圖說明）接上式豹虎回山洞。右拳放開。自外往上前方繞圈。兩手比齊。兩手心轉向下。往後坐腿。右腿收回半步。足尖著地。同時兩手往回收。左腳實。右腳為虛。兩肘下沉。上身向前斜。
Your right hand opens, arcs outward, upward, and forward until alongside your left hand, then both hands withdraw, the palms facing downward, your elbows sinking, your torso slightly leaning forward, as you sit back onto your left leg and your right foot withdraws a half step, touching down with the toes. Your left leg is full, right leg empty. See photo 38:

【功能】
Function:
聚神。
This gathers spirit.

（第三十九圖說明）接上圖。兩手接續向前伸。右腳上步。弓腿。手指向前。手心向下。用指向前方。鬆胯。直腰。涵胸、沉肩墜肘。右腿弓。左腿蹬。兩腿均為實圖。眼看著前方。見。
With your fingers leading the movement, your hands extend forward, the fingers pointing forward, the palms facing downward, as your right foot steps forward and the leg bends, your left leg pressing the ground. Loosen your hips, straighten your waist, hollow your chest, sink your shoulders, and make your elbows heavy. Both legs are equally full. Your gaze is forward. See photo 39:

【功能】
Function:
練實步法。指。掌內勁。
The trains fullness in your stances and also develops internal power in your fingers and palms.

進退閃戰
[15] ADVANCING & RETREATING, DODGING & ATTACKING

（第四十圖說明）接上式。左右手往左方圓轉。手掌用摩勁。兩手與胸高低相平。同時向左轉腰。左腳跟上半步。兩手不停轉夠九十度。右腳跟提起。鬆胯。左腿為實。右腳為虛。兩手。肘肩。做圓形。
Your hands arc to the left at chest level, covering ninety degrees of a circle, using an energy of wiping across, both palms facing downward, fingers slightly spread, arms rounded, your waist turning to the left, as your left foot comes forward a half step and your right heel lifts up. Loosen your hips. Your left leg is full, right leg empty. See photo 40:

【功能】
Function:
練習腰腿功夫。
This trains skill in your waist and legs.

（四十一第圖說明）接上圖。雙手轉至胸前近處。繼續自內往右外轉。雙手。肘。肩。仍為圓形。手心向下。向右轉腰。同時右腳上步。弓腿。涵胸。拔背。氣沉丹田。兩足均為實。右腿弓。左腿用蹬勁。目視右手。肘前方。
Your hands arc inward toward your chest and continue outward to the right, arms still rounded, palms facing downward, your waist turning to the right, as your right foot steps forward and the leg bends. Hollow your chest, round your back, and sink energy to your elixir field. Both legs are equally full, your right leg bending, your left leg pressing the ground. Your gaze is forward over your right forearm. See photo 41:

【功能】
Function:
練習右臂掤勁。步法穩定。
This trains ward-off energy in your right arm and builds stability in your stances.

（第四十二圖說明）接上圖。左右手往左方圓轉。手掌用勁。兩手心向下。與胸高低相平。同時向左轉腰。左腳跟上半步。右腳跟提起。左腿實。右腳為虛。兩手。肘。肩。做成圓形。手指略伸開。目視兩手。
Your hands arc to the left at chest level, covering ninety degrees of a circle, using an energy of wiping across, both palms facing downward, fingers slightly spread, arms rounded, your waist turning to the left, as your left foot comes forward a half step and your right heel lifts up. Your left leg is full, right leg empty. Your gaze is toward your hands. See photo 42:

【功能】
Function:
練習腰部靈活。手掌摩勁。
This develops nimbleness in your waist and rubbing energy in your palms.

（第四十三圖說明）接上圖四十二圖。雙手轉至近胸前。繼續自內往右外轉。雙手。肘。臂。仍為圓形。手心向下。向右轉腰。同時右腳上步。弓腿。涵胸拔背。氣沉丹田。雙足均為實。右腿弓。左腿用蹬勁。目視右手。肘前方。
Your hands arc inward toward your chest and continue outward to the right, arms still rounded, palms facing downward, your waist turning to the right, as your right foot steps forward and the leg bends. Hollow your chest, round your back, and sink energy to your elixir field. Both legs are equally full, your right leg bending, your left leg pressing the ground. Your gaze is forward over your right forearm. See photo 43:

【功能】
Function:
練習右臂掤勁。全身平穩。
This trains ward-off energy in your right arm and builds stability in your stances.

大鵬騰空
[16] RUKH FLIES INTO THE SKY

（第四十四圖說明）接上式。右手往內圓。自肘前一節用摩勁。手心向下。與肩平。左手略往回收。與右肘相齊。高低與胸相平。左腳收起。足尖向下。身微左轉。直腰。鬆肩。墜肘。氣沉丹田。涵胸。拔背。目視右肘前方。
Your right hand arcs inward at shoulder level, the forearm using a rubbing energy, the palm facing downward, and your left hand slightly withdraws to be next to your right elbow at chest level, your torso slightly turning to the left, as your left foot draws in and lifts up, the toes hanging down. Straighten your waist, loosen your shoulders, make your elbows heavy, sink energy to your elixir field, hollow your chest, and round your back. Your gaze is forward over your right elbow. See photo 44:

【功能】
Function:
練習腰。腿。兩臂功勁。
This develops internal power in your waist, legs, and arms.

（第四十五圖說明）接上圖。兩手指放鬆。向左伸。左腳自內往外繞圈。兩手往左轉。高低與肩平。腰跟手轉。眼看左肘外方。直腰。涵胸、沉肩。墜肘。左腳提起要輕靈。集中精神。準備下一個動作。見圖。
Your hands arc to the left at shoulder level, the fingers of both hands hanging down, your waist turning to the left, as your left foot arcs outward, lifting with lightness. Straighten your waist, hollow your chest, sink your shoulders, make your elbows heavy, and concentrate spirit. Your gaze is forward over your left elbow. Be ready to flow right into the next movement. See photo 45:

【功能】
Function:
練實右腿內勁。雙手輕靈。
This trains internal power in your right leg and lightness in your hands.

（第四十六圖說明）接上圖。兩手接續往左轉。左手轉高。右手轉低。左腳往左後方上步。弓腿。此時左腳為實。右腿為虛。身形略向前斜。鬆胯。右手指向下。此動作全鬆柔。目視前方。預備繼續練下去。
Your hands continue to the left, your left hand arcing upward, right hand arcing downward with the fingers pointing downward, your torso slightly leaning forward, as your left foot steps forward to the left rear and the leg bends. Loosen your hips and soften your whole body. Your left leg is full, right leg empty. Your gaze is forward. Be ready to flow right into the next movement. See photo 46:

【功能】
Function:
全身鬆柔。
This trains looseness and suppleness in your whole body.

（第四十七圖說明）接上圖。左手心轉向外。右手肘前節轉起。手心向下。同時右腳自後方收起。伸出前方。預備上步。身形略向前斜。左腿坐實。雙手均為圖形。肩。臂張開。眼看右手前方。見圖。
Your left palm turns over to be facing outward and your right forearm arcs inward and upward, the palm facing downward, your arms rounded, shoulders stretching open, your torso slightly leaning forward, as the weight shifts fully onto your left leg and your right foot draws in and lifts up in readiness to step forward. Your gaze is forward toward your right hand. See photo 47:

【功能】
Function:
練實左腿。開放肩部。
This trains fullness in your left leg and opens up your shoulders.

（第四十八圖說明）接上圖。右腳上步弓腿。右手轉高。左手轉低。兩手心均向外。手指向上。身跟著手轉。直腰。鬆胯。兩腿為實。肩部應開展。手。肘。肩。做成圓形。各部應順。不要免強。見圖。
Your right hand arcs upward and your left hand arcs outward and downward, both palms facing outward, the fingers pointing upward, your hands, elbows, and shoulders forming a large curve, your torso turning to the left, as your right foot steps forward and the leg bends. Straighten your waist, loosen your hips, and open your shoulders. Both legs are equally full. Every part should move with smoothness and should not be forced into place. See photo 48:

【功能】
Function:
練實步法。身體平衡。
This trains fullness in your stances and steadiness in your body.

撞肋捶
[17] SMASHING PUNCH TO THE RIBS

（第四十九圖說明）接上式。左手接續自外繞下一個圈往上轉。轉至手心向內。右手向下轉。轉至腰部握拳。拳心向內。左手轉至與面部相平。同時左腳上步。弓腿。身形微向前。右腿實。左腳為虛。目視前方
Your left hand continues to arc outward, downward, inward, and upward, drawing a counterclockwise circle finishing at face level, the palm turning over to be facing inward, and your right hand arcs outward, downward, and inward to your waist, forming a fist, the center of the fist facing inward, your torso slightly leaning forward, as your left foot steps forward and the leg bends. Your right leg is full, left foot empty. Your gaze is forward. See photo 49:

【功能】
Function:
練右腳蹬勁。左手掤勁。
This trains pressing energy in your right leg and ward-off energy in your left hand.

（第五十圖說明）接上四十九圖。左手接續往上掤。與頭一樣高。左腿弓。右拳往前伸。同時右腳平穩。蹬腿。右拳心向內。肘不可太近身。身形向前。鬆胯。兩足為實。目正視前方。見圖。
Your left hand continues upward, warding off until at head level, and your right fist extends forward, the center of the fist facing inward, the elbow not touching your body, as your left leg bends and your right leg presses the ground. Loosen your hips. Your legs are equally full. Your gaze is directly forward. See photo 50:

【功能】
Function:
穩定步法。全身整勁。
This builds stability in your stances and trains the integrated power of your whole body.

（第五十一圖說明）接上圖。右拳繼續伸出。伸至左肘外。左腿弓。直腰。涵胸。右腳上半步（卽足不要離地拖步。）足尖著地。足跟提起。左腿為實。右腿為虛。左手掤勁。右拳去勁。向左轉腰。眼看前方。
Your right fist continues to extend until beyond your left elbow, your left hand expressing a ward-off energy while your right fist expresses an expelling energy, your torso continuing to turn to the left, as your left leg bends further and your right foot slides forward a half step, touching down with the toes, the heel lifted. Straighten your waist and hollow your chest. Your left leg is full, right leg empty. Your gaze is forward. See photo 51:

【功能】
Function:
練腰。腿。整勁。
This trains the integrated power of your waist and legs.

白猿閃身
[18] WHITE APE DODGES AWAY

（第五十二圖說明）接上式。右腳坐實。左腳往後退一步。足尖著地。左手指轉向下。往左後方收。肘前一節與肩相平。右拳自外往上繞圈。繞至胸前。拳心向內。與面部一樣高。往左轉腰。左腳仍為虛。目視前方。
Your left hand pulls back, the fingers hanging down, the elbow sticking out at shoulder level, and your right fist arcs upward and inward at face level, the center of the fist facing inward, your waist turning to the left, as you sit back onto your right leg and your left foot retreats, touching down with the toes. Your left leg is again empty. Your gaze is forward. See photo 52:

【功能】
Function:
靈活肘。腕。腰各部。
This trains nimbleness in your elbows, wrists, and waist.

（第五十三圖說明）接上圖。往後坐腿。身向左轉。同時兩手往左後方抽回。左手腕與肩平。右拳與眼眉一樣高。左手指向下。手心向內。右拳心向內。右足往回收半步。足尖著地。涵胸。左腿為實。右腳為虛。目視前方。
Your hands continue to draw back on the left, your left wrist at shoulder level, the fingers pointing downward, the palm facing inward, your right fist at eyebrow level, the center of the fist facing inward, as you sit back onto your left leg, your torso turning to the left, and your right foot withdraws a half step, touching down with the toes. Hollow your chest. Your left leg is full, right leg empty. Your gaze is forward. See photo 53:

【功能】
Function:
靈活腳步。
This trains nimbleness in your footwork.

（第五十四圖說明）接上圖左白猿閃身。右拳散開。手向下轉。往回收。左手握拳自外繞上。拳心向內。拳與眼眉一樣高。同時右腳往後退一步。立穩。身形亦往右轉。鬆胯。直腰。兩足均為實。見圖。
Your right fist opens and the hand pulls back, the fingers hanging down, and your left hand arcs upward and inward at eyebrow level, forming a fist, the center of the fist facing inward, your waist turning to the right, as your right foot retreats. Stand stably, loosen your hips, and straighten your waist. Both legs are equally full. See photo 54:

【功能】
Function:
穩定步法。
This trains stability in your stances.

（第五十五圖說明）接上圖。往後坐腿。身向右轉。同時兩手往右後方抽回。右手腕與肩平。右拳與眼眉一樣高。拳心向內。右手指向下。手心向內。左足收回半步。足尖著地。涵胸。右腿坐實。左足為虛。眼看前方。見圖。
Your hands continue to draw back on the right, your right wrist at shoulder level, the fingers pointing downward, the palm facing inward, your left fist at eyebrow level, the center of the fist facing inward, as you sit back onto your right leg, your torso turning to the right, and your left foot withdraws a half step, touching down with the toes. Hollow your chest. Your right leg is full, left leg empty. Your gaze is forward. See photo 55:

【功能】
Function:
靈活步法。
This trains nimbleness in your footwork.

（第五十六圖說明）與五十二圖白猿閃身（一）相同。
Repeat the movement in the explanation for photo 52. See photo 56:

（第五十七圖說明）與五十三圖白猿閃身（二）相同。
Repeat the movement in the explanation for photo 53. See photo 57:

鳳凰斜展翅
[19] PHOENIX SPREADS ITS WINGS DIAGONALLY

（第五十八圖說明）接上式。右拳散開。往後上方收。至頭右上方。同時右腳退步。左手自內往下方伸出。至左腿前上方。左腳亦收半步。向右轉腰。身形向右斜。左手心向上。右手心向前右腿為實。左足為虛。見圖。
Your right fist opens and withdraws to the rear and rises up over the right side of your head, the palm facing forward, your left hand extending downward, the palm facing upward, your waist turning to the right, your torso slightly leaning to the right, as your right foot retreats behind your left leg and your left foot withdraws a half step. Your right leg is full, left leg empty. See photo 58:

【功能】
Function:
斜展身形。
This is an example of getting into positions of being spread open at an angle.

搬攬捶
[20] PARRY, CATCH, PUNCH

（第五十九圖說明）接上式。左手略往外轉。右手繼續往後伸至頭後部。鬆肩。身形往前少許。鬆胯。直腰。眼看前下方。全身要有整勁。但不可免強用力。集中精神。準備做下個動作。見圖。
Your left hand arcs slightly outward and your right hand continues past your head toward the rear, your torso slightly leaning forward. Loosen your shoulders and hips, straighten your waist, concentrate spirit, and unite the power of your whole body instead of overly exerting any part. Your gaze is forward and downward. Be ready to flow right into the next movement. See photo 59:

【功能】
Function:
練習全身整勁。
This trains the integrated power of your whole body.

（第六十圖說明）接上圖。左手自上轉內。手心向下。肘。臂做圓形。右腿坐實。左腳提起。右手握拳預備往下。沉肩墜肘。左腳提起不可太鬆。全身為整。準備著做下一個動作。見圖。
Your left hand arcs inward, the palm turning over to be facing downward, the arm rounded, your right hand forming a fist in readiness to lower in the next movement, as you sit fully onto your right leg and your left leg lifts, the foot not hanging too loosely. Sink your shoulders, make your elbows heavy, and unite the power of your whole body. Be ready to flow right into the next movement. See photo 60:

【功能】
Function:
練習右腿內功。全身整勁。
This builds internal skill in your right leg and trains the integrated power of your whole body.

（第六十一圖說明）接上圖。左腳落下著地立穩。右拳亦落下至左手背上面。腕後一節靠近手背。同時左腳弓腿。右足跟上少半步。右拳與胸部高低相等。鬆肩墜肘。鬆胯。身形略向前。眼看正前方。見圖。
Your right fist lowers and extends forward over the back of your left wrist at chest level, your torso slightly leaning forward, as your left foot comes down, the leg bends with the weight going onto it, and your right foot follows forward a half step. Loosen your shoulders, make your elbows heavy, and loosen your hips. Your gaze is directly forward. See photo 61:

【功能】
Function:
練習沉著內功。身體整勁。
This develops a quality of calmness when applying internal skill and trains the integrated power of your whole body.

返身搬按捶
[21] TURN AROUND, PARRY, PUSH DOWN, PUNCH

（第六十二圖說明）接上圖。左足尖往內轉九十度。弓腿。右拳心轉向下。往右轉身。同時左手往上高轉。手心轉向外。兩臂為圖。右拳與腰平。左手與頭一樣高。同時右足跟收回。左腿為實。右足為虛。鬆胯。涵胸。
Your right fist lowers to waist level, the center of the fist turning over to be facing downward, and your left hand arcs upward to head level, the palm turning over to be facing outward, both arms rounded, your torso turning around to the right, as your left toes turn inward ninety degrees, the leg bends, and your right heel draws in. Loosen your hips and hollow your chest. Your left leg is full, right leg empty. See photo 62:

【功能】
Function:
靈活身法。練實左腿功夫。
This develops nimbleness in your body maneuvering and trains fullness in your left leg.

（第六十三圖說明）接上圖，右足提起。收回半步。足橫著落下著地。弓腿。往右轉身。右拳收至右腰間。左手跟著轉到面前。橫著按下。臂要圓。鬆肩墜肘。手心向下。右拳心向下。左足跟提起。直腰。眼看前方。
Your right hand pulls back to the right side of your waist, the center of the fist facing downward, and your left hand arcs past your face, pushing downward with the hand sideways, the palm facing downward, the arm rounded, your waist turning to the right, as your right foot lifts, withdraws a half step, comes down with the toes turned outward, and the leg bends, your left heel lifting. Loosen your shoulders, make your elbows heavy, and straighten your waist. Your gaze is forward. See photo 63:

【功能】
Function:
練習腰。腿功夫。左手按勁。
This exercises your waist and legs, and also develops pushing energy in your left hand.

（第六十四圖說明）接上圖。右腿坐實。左腳上步。足跟先著地。右拳伸出少許。略向左轉腰。左手臂仍圓。用沉著按勁。鬆胯。直腰。右腿為實。左足為虛。集中精神。待做下一個動作。見圖。
Your right fist begins to extend and your left hand expresses pushing energy, the arm remaining rounded, your waist slightly turning to the left, as you sit fully onto your right leg and your left foot steps forward, touching down first with the heel. Loosen your hips, straighten your waist, and concentrate spirit. Your right leg is full, left leg empty. Be ready to flow right into the next movement. See photo 64:

【功能】
Function:
練習腰部。右腿長勁。
This develops power in your waist and your right leg.

（第六十五圖說明）接上圖。左手按下。右拳往前伸。同時弓腿。向左轉腰。右拳伸出左手腕外。拳心向下。與腰一樣高。鬆胯。直腰。涵胸。左右腿均為實。尾閭中正。全身整勁。目視前方。見圖。
Your left hand pushes down and your right fist extends forward over the back of your left wrist at waist level, the center of the fist facing downward, your waist continuing to turn to the left, as your left leg bends. Loosen your hips, straighten your waist, hollow your chest, and center your tailbone. Both legs are equally full. Your gaze is forward. See photo 65:

【功能】
Function:
練實步法。全身整勁內功。
This trains fullness in your stances and develops the integrated power of your whole body.

進步攬挫衣
[22] ADVANCE, WIPING THE SHIRT

（第六十六圖說明）接上式。右拳散開。兩手左右分開。右手自上往外分。左手自下往外分。雙手分成兩臂為圖。左手心向內。右手心向下。沉肩墜肘。同時坐腿。左腳收回往左方上步。弓腿。兩足為實。目視左手前方。
Your right fist opens and your hands spread apart to the sides, your right hand moving outward from above, the palm facing downward, your left hand moving outward from below, the palm facing inward, both arms rounded, as you sit back onto your right leg and your left foot withdraws and then steps out to the left, the leg bending. Sink your shoulders and make your elbows heavy. Both legs are equally full. Your gaze is forward over your left hand. See photo 66:

【功能】
Function:
輕靈步法。
This develops lightness in your footwork.

（第六十七圖說明）接上圖。右手自下往內轉。轉至身前。手心向內。手臂要圓。跟著向左轉腰。左手從上往內轉回。手心向右。雙手做交叉十字。同時右腳變為虛。提起向前伸出。預備上步。目視前方。涵胸拔背。
Your right hand arcs downward and inward, passing in front of you toward the left side of your waist, the palm facing inward, the arm rounded, and your left hand arcs upward and inward, the palm facing to the right, your forearms crossing, your waist turning slightly to the left, as your right foot empties, lifts, and extends in front of you in readiness to step forward. Hollow your chest and round your back. Your gaze is forward. See photo 67:

【功能】
Function:
練實左腿。運動腰部。
This trains fullness in your left leg and exercises your waist.

（第六十八圖說明）接上圖。右手往前方轉。手指轉至正前方。手心向左。墜肘。此時雙手略往回收。右腳落下著地。（步已上妥）前足仍為虛步。手指不可拼攏。左手與右肘齊。身形向左偏。目視前方。待做下一個動作。
Your right hand arcs forward, the fingers turning to be pointing directly forward, the palm facing to the left, your hands slightly withdrawing, the fingers remaining spread apart, your left palm facing your right elbow, your torso slightly leaning to the left, as your right foot comes down forward with the weight not yet shifting onto it. Make your elbows heavy. Your gaze is forward. Be ready to flow right into the next movement. See photo 68:

【功能】
Function:
練習左腿內功。指掌整勁。
This trains internal skill in your left leg, as well as power in your fingers and palms.

（第六十九圖說明）接上圖。兩手往前伸出。身跟著往前進。同時弓腿。雙手與腰高低相等。左手與右肘齊。身向左偏。兩手與胸平。兩足均為實。右腿弓。左腿蹬。鬆胯。直腰。涵胸。墜肘。身形向前少許。目視前方。
Your hands slowly extend forward, finishing at chest level, your left palm still facing your right elbow, your torso following forward and slightly leaning forward and to the left, as your right leg bends and your left leg presses the ground. Loosen your hips, straighten your waist, hollow your chest, and make your elbows heavy. Both legs are equally full. Your gaze is forward. See photo 69:

【功能】
Function:
練習全身整勁。
This trains the integrated power of your whole body.

連環式
[23] CONTINUOUS FLOW

（第七十圖說明）接上式。右手向左收回。左手掌往外。雙手掌合起來。往左轉身。同時左腳跟上半步。向後坐腿。鬆胯。涵胸。雙手與腰相平。墜肘。左腿坐實。右足為虛。身形向左偏。眼看右前方。見圖。
Your right hand withdraws to the left, your left hand moving outward to the left, your palms coming together at waist level, your torso turning to the left and slightly leaning to the left, as your left foot comes forward a half step and you sit back onto your left leg. Loosen your hips, hollow your chest, and make your elbows heavy. Your left leg is full, right leg empty. Your gaze is forward to the right. See photo 70:

【功能】
Function:
練習腰間內勁。左足平穩。
This trains internal power in your waist and stability in your left leg.

（第七十一圖說明）接上圖。雙手往前伸出。腰跟著手向右轉。同時右腳上步。弓腿。身形略往前斜。雙手與胸部一樣高。鬆肩。墜肘。兩足均為實。右腿弓。左腿用蹬勁。目視右臂前方。準備著做下一個動作。
Your hands extend forward at chest level, your waist turning to the right, your torso slightly leaning forward, as your right foot steps forward and the leg bends, your left leg pressing the ground. Loosen your shoulders and make your elbows heavy. Both legs are equally full. Your gaze is forward over your right forearm. Be ready to flow right into the next movement. See photo 71:

【功能】
Function:
練習右臂掤勁。步法平穩。
This trains ward-off energy in your right forearm and stability in your stances.

（第七十二圖說明）接上圖。雙手分開自下繞上。右手半握拳。兩手合起預備擠勁。雙手臂為圓。同時左腿往後坐。右腳收回半步。足尖著地。鬆胯。涵胸。墜肘。手與胸一樣高。左腿為實。右腿為虛。
Your hands spread apart, arcing downward, outward, upward, and come together in readiness to press forward, your right hand curling into a loose fist, your arms rounded, as you sit back onto your left leg and your right foot withdraws a half step, touching down with the toes. Loosen your hips, hollow your chest, and make your elbows heavy. Your left leg is full, right leg empty. See photo 72:

【功能】
Function:
練實左腿。右臂掤勁內功。
This trains fullness in your left leg, as well as ward-off energy and internal skill in your right arm.

（第七十三圖說明）接上圖。雙手往左前下方伸出。兩手與腰平。同時上步弓腿。鬆胯。直腰。身形往前斜。雙手用內勁擠弓腿不可太多。步法丁八步。鬆肩。墜肘身形向左偏。兩手不可免強用勁。眼看前左下方。如圖。
Your hands extend forward and downward to the left, finishing at waist level, performing the press technique with internal power rather than exertion, your torso slightly leaning forward and to the left, as your right foot steps forward and the leg bends, your legs not bending too much, your feet making a T shape. Loosen your hips and shoulders, straighten your waist, and make your elbows heavy. Your gaze is forward and downward to the left. See photo 73:

【功能】
Function:
練習擠勁。
This trains pressing energy.

（第七十四圖說明）接上圖。左手往回收。右手自下往外繞上一個小圈。手指向下。手心向內。往右方。挒同時往後坐腿。右足收回半步。足尖著地。身向左偏。左手心向下。與腰部平。右手與胸部一樣高。涵胸。左腿實。右腿虛。
Your left hand withdraws at waist level, the palm facing downward, and your right hand draws a small counterclockwise circle downward, outward, upward, and inward at chest level, the fingers pointing downward, the palm facing inward and to the right, your torso slightly leaning to the left, as you sit back onto your left leg and your right foot withdraws a half step, touching down with the toes. Hollow your chest. Your left leg is full, right leg empty. See photo 74:

【功能】
Function:
練習右手挒勁。輕靈身法。
This trains rending energy in your right hand and lightness in your body maneuvering.

（第七十五圖說明）接上圖。右手往左上方伸高。手心向外。左手指伸平。兩手臂為圓。同時右腳往右前方上步。右手與頭一樣高。左手與胸部平。墜肘。兩腿均為實。雙手掌展開。目視右手前方。
Your right hand extends upward to the left, finishing at head level, the palm facing outward, and your left fingers point forward at chest level, both arms rounded, the fingers of both hands spread open, as your right foot steps forward to the right. Make your elbows heavy. Both legs are equally full. Your gaze is forward over your right hand. See photo 75:

【功能】
Function:
右手指掌內勁。
The trains internal skill in your right palm and fingers.

（第七十六圖說明）接上圖。雙手往回收。向左轉腰。同時左腳跟上大半步。坐實左腿。右足成虛步。兩肘。臂仍為圓。涵胸。眼看著右手肘外方。預備著繼續做下一個動作。
Your hands withdraw, arms still rounded, your waist turning to the left, as your left foot follows your right foot forward a half step, you sit fully onto your left leg, and your right foot becomes empty. Hollow your chest. Your gaze is outward over your left elbow. Be ready to flow right into the next movement. See photo 76:

【功能】
Function:
有益腰。手。
This benefits your waist and hands.

（第七十七圖說明）接上圖。右手接續轉高。指掌展開。右腳往前上步。弓腿。兩腿均為實。鬆肩。墜肘。鬆胯。直腰。涵胸。左手與胸部高低相等。手心向外上方。目視前上方。
Your right hand continues to arc upward, the fingers spread apart, your left hand still at chest level, the palm facing outward and downward, as your right foot steps forward and the leg bends. Loosen your shoulders, make your elbows heavy, loosen your hips, straighten your waist, and hollow your chest. Your legs are equally full. Your gaze is forward and upward. See photo 77:

【功能】
Function:
練習手法輕靈。
This trains lightness in your hand techniques.

（第七十八圖說明）接上圖。右掌內勁提高。右腿跟著弓。身部略向前斜。左腳跟上半步。足尖著地。鬆胯。直腰。雙手臂為圓。左手心向右方。此為連環式第九個動作。見圖。
Your right palm continues to lift up, expressing internal power, your arms still rounded, your left palm facing to the right, your torso slightly leaning forward, as your right leg continues to bend and your left foot follows forward a half step, touching down with the toes. Loosen your hips and straighten your waist. See photo 78:

【功能】
Function:
練習指。掌整勁。
This trains integrated power in your fingers and palms.

刀手
[24] HOOKING HAND

（第七十九圖說明）接上式。右手腕往內繞一個小圈。手指向下攝起。往上提。肘尖向下墜。左手提高。手心轉向內。同時右腿弓。左腳收起。足尖向下。直腰。身形略向前斜。目視前方。視圖。
Your right wrist draws a small circle inward, the fingers pointing downward, pinching together, and the hand lifts up high, the elbow hanging down, the center of the hand facing inward, your torso slightly leaning forward, as your right leg bends and your left foot lifts and withdraws, the toes hanging down. Straighten your waist. Your gaze is forward. See photo 79:

【功能】
Function:
練習右手提勁。右足內功。
This develops lifting energy in your right hand and trains internal skill in your right leg.

左閃右避（前式）
[25] DODGING SIDE TO SIDE (Part 1)

（第八十圖說明）接上式。左手向右方伸。右手散開往左轉。左手自右肘外伸出。坐掌。手心向外。足尖著地。右手與頭一樣高。兩肘向下墜。鬆胯。右腿為實。左足虛。肩。臂要鬆。目視右方。見圖。
Your right hand opens, arcs to the left at head level, the wrist sitting, the palm facing outward, your left hand extending to the right under your right elbow, as your left foot comes down, touching down with the toes. Loosen your hips, shoulders, and arms, and make your elbows heavy. Your right leg is full, left leg empty. Your gaze is to the right. See photo 80:

【功能】
Function:
靈活肩。臂。右足長內勁。
This trains nimbleness in your shoulders and arms, and also develops internal power in your right leg.

（第八十一圖說明）接上圖。左手自右往外轉。右手自內收回。右腳尖轉內。左腳上步。弓腿。左手接續往外轉。向左轉腰。手指向上。手心向前。右手心向內。手。肘不可太近身體。沉肩。墜肘。涵胸。身形略向前方。兩足為實。眼看左手。
Your left hand arcs outward, the palm facing forward, the fingers pointing upward, and your right hand withdraws inward, the palm facing inward, the elbow not touching your body, your waist turning to the left, your torso slightly leaning forward, as your left foot steps forward, and the leg bends, your right toes turning inward. Sink your shoulders, make your elbows heavy, and hollow your chest. Both legs are equally full. Your gaze is toward your left hand. See photo 81:

【功能】
Function:
練實步法。左臂內勁。
This trains fullness in your stances and develops internal power in your left arm.

（第八十二圖說明）接上圖。右手自左肘外往左伸。左手往回收。左腿弓。身向前斜。右手不停自左往右轉。跟著向右轉腰。此時雙手似乎十字形。左手繼續往回收。右手亦繼續不停自左往右轉。眼睛跟著右手。
Your right hand extends to the left under your right elbow, your left hand withdrawing, then arcs across to the right with your forearms crossed, your waist turning to the right, your torso slightly leaning forward, as your left leg bends further. Your gaze follows along with the movement of your right hand. See photo 82:

【功能】
Function:
練習。指。肩。臂。內勁。
This develops internal power in your fingers, shoulders, and arms.

（第八十三圖說明）接上圖。左手接續往回收。右手不停向右轉。左腳尖往內轉四十五度以上。腰亦跟手向右轉。左腿坐實。右足收回半步。此時右手已轉至與右足上下相照。兩手相對。右足虛。左腳為實。觀圖。
Your left hand continues to withdraw and your right hand continues to arc to the right, your hands now in line with each other, your waist turning to the right, as your left toes turn inward forty-five degrees, you sit onto your left leg, and your right foot draws in a half step to be placed directly below your right hand. Your right leg is empty, left leg full. See photo 83:

【功能】
Function:
練各部活動。
This trains liveliness in your limbs.

左閃右避（後式）
[26] DODGING SIDE TO SIDE (Part 2)

（第八十四圖說明）接上式。左閃右避前式。右手往下轉。左手往上轉。右足尖向內轉四五度以上。左手心向上。右手心向下。左腳提起。橫著足尖向外放下。弓腿。兩臂展開。身形往左方。往左轉腰。右足跟提起。鬆胯。觀圖。
Your arms spread open, your left hand arcing upward, the palm facing upward, your right hand arcing downward, the palm facing downward, your waist turning to the left, your torso slightly leaning to the left, as your right toes turn inward forty-five degrees, your left foot lifts, comes down with the toes turned outward, the leg bent, and your right heel lifts up. Loosen your hips. See photo 84:

【功能】
Function:
練習雙臂整勁。
This trains the integrated power of your arms.

（第八十五圖說明）接上圖。左手往左上方轉。手心向上。右手往前轉。手心向下。同時提起右腳用掃腿式向前。足尖著地。往左轉身。右手臂與右腿上下相照。右手與胯平。身形往左偏。左腿為實。右足為虛。目視右手前下方。
Your left hand arcs upward to the left, the palm facing upward, your right hand arcing forward and to the left at hip level, the palm facing downward, your torso turning to the left and slightly leaning to the left, as your right foot lifts and sweeps across forward and to the left, touching down with the toes, your right arm and right leg moving in unison. Your left leg is full, right leg empty. Your gaze is forward and downward over your right hand. See photo 85:

【功能】
Function:
練習虛實。平穩。
This movement helps clarify emptiness and fullness, and also develops better stability.

（第八十六圖說明）接上圖。右手向上轉。左手向下轉。右手心向上。左手心向下。同時右足提起橫著放下。足尖向外。弓腿。往右轉身。右手與頭一樣高。左手與胯平。兩臂展開。右腿為實。左足跟提起。鬆胯。目視前方。
Your arms spread open, your right hand arcing upward to head level, the palm facing upward, your left hand arcing downward to hip level, the palm facing downward, your waist turning to the right, as your right foot lifts and comes down with the toes turned outward, the leg bent, your left heel lifting. Your right leg is full. Loosen your hips. Your gaze is forward. See photo 86:

【功能】
Function:
練習雙手整勁。
This trains the integrated power of your arms.

（第八十七圖說明）接上圖。右手接續往後上方。左手自左往前轉。身亦往右轉。同時左足提起用掃腿式。自左向前掃。足尖著地。左手與左腿上下相照。手心向下。與胯一樣高。右腿實。左足虛。目視左手前下方。
Your right hand continues upward and to the rear, your left hand arcing forward and to the right at hip level, the palm facing downward, your torso turning to the right and slightly leaning to the right, as your left foot lifts and sweeps across forward and to the right, touching down with the toes, your left arm and left leg moving in unison. Your right leg is full, left leg empty. Your gaze is forward and downward over your left hand. See photo 87:

【功能】
Function:
練習整。穩。
This develops integrated power and overall stability.

探馬式
[27] REACHING OUT TO THE HORSE

（第八十八圖說明）接上式。左手起高。左腳提起收回。往右前方橫著上步。右手掌轉過。手心向下往回收。至近頭部。同時身略向左轉。鬆胯。涵胸。沉肩。墜肘。左手心向下。右手心向前方。目視左手前方。觀圖。
Your left hand rises, the palm facing downward, and your right hand draws back further, staying near your head, the palm facing forward, your torso slightly turning to the left, as your left foot lifts, draws in, and steps forward to the right with the toes turned outward, your right heel lifting. Loosen your hips, hollow your chest, sink your shoulders, and make your elbows heavy. Your gaze is forward over your left hand. See photo 88:

【功能】
Function:
靈活步法。
This trains nimbleness in your footwork.

（第八十九圖說明）接上圖。左手心轉向上往內收。右手掌自右耳邊往前伸。同時右腳收起往左前方上半步。足尖著地。左手至胸前部份。不可太近身。右手心向前下方。左手指向右。右手指向左。鬆肩。墜肘。左腳為實。右足為虛。身形向前。
Your left hand withdraws in front of your chest, though not to the point of touching your body, the palm turning over to be facing upward, the fingers pointing to the right, and your right palm extends forward from beside your ear, the palm facing forward and downward, the fingers pointing to the left, your torso leaning slightly forward, as your right foot draws in and goes a half step forward to the left, touching down with the toes. Loosen your shoulders and make your elbows heavy. Your left leg is full, right leg empty. See photo 89:

【功能】
Function:
身法輕靈。
This trains lightness in your body maneuvering.

（第九十圖說明）接上圖。雙手圓轉。左手轉在上。右手轉在下。右手收到胸前。左手自外向上繞一個圈。與頭部高低相等。向外伸。同時右腳收起。往左前方橫著足上步。左足跟提起。目視前方。此為探馬式過程動作之一圖。（卽探馬式之三）觀圖。
Your hands draw a clockwise circle, your left hand arcing upward to head level, the palm turning over to be facing outward, your right hand arcing downward and withdrawing in front of your chest, your torso slightly turning to the right, as your right foot lifts, draws in, and steps forward to the left with the toes turned outward, your left heel lifting. Your gaze is forward. See photo 90:

【功能】
Function:
練習手法。步法輕靈。
This trains nimbleness in your hand techniques and footwork.

（第九十一圖說明）接上圖探馬式之三。右手繼續往回收至胸前。不可太近身。左手亦繼續往外伸。手與臂尺寸與探馬式之二相同。同時左足收起。往右前方上步。足尖著地。右足實。左足虛。身形向前。眼看前方。觀圖。
Your right hand continues withdrawing in front of your chest, though not to the point of touching your body, and your left hand continues to extend outward, the arm positions the same as those in photo 89 (except with left and right reversed), your torso slightly leaning forward, as your left foot draws in and goes a half step forward to the right, touching down with the toes. Your right leg is full, left leg empty. Your gaze is forward. See photo 91:

【功能】
Function:
練習輕靈身法。
This trains lightness in your body maneuvering.

英雄獨立
[28] HERO STANDS ON ONE LEG

（第九十二圖說明）接上式。左臂自上向外繞一個小圈。轉至手心向內上方。臂不可太直。手與臂應做為半圓圈鬆肩。墜肘。涵胸。右足為實。左足為虛。右手在腰部前方。眼看著左手前方。觀圖。
Your left forearm draws a small counterclockwise circle, the hand turning over so that the palm is facing inward and upward, the arm staying bent, your right hand withdrawing further to your waist. Loosen your shoulders, make your elbows heavy, and hollow your chest. Your right leg is full, left leg empty. Your gaze is forward over your left hand. See photo 92:

【功能】
Function:
練習肘、腕靈活。
This trains nimbleness in your elbows and wrists.

（第九十三圖說明）接上圖。右手轉過。手心向前下方。坐掌。右腿坐實。左腳提起。足尖向下。膝與胯平。右手用虎口中勁向上高處。身體上身略向前斜。鬆胯。目視前方集中精神。待做下一個動作。觀圖。
Your right hand turns over so that the palm is facing forward and downward, the wrist sitting so that strength is bracing upward between thumb and forefinger, your torso slightly leaning forward, as the weight goes back fully onto your right leg and your left foot lifts up until the knee is at hip level, the toes hanging down. Loosen your hips and concentrate spirit. Your gaze is forward. Be ready to flow right into the next movement. See photo 93:

【功能】
Function:
練習腿勁。
This develops power in your legs.

（第九十四圖說明）接上圖。左手心向內往上伸。與頭高低相等。右手坐掌往前按去。左腳橫著放下。弓腿。同時身往左轉腰。鬆胯。直腰。身形略向前。目視前方。全身整勁。準備著做下一個動作。觀圖。
Your left hand extends upward to head level, the palm facing inward, and your right hand pushes out forward, the wrist sitting, your waist turning to the left, your torso slightly leaning forward, as your left foot comes down with the toes turned outward, the leg bent. Loosen your hips, straighten your waist, and unite the power of your whole body. Your gaze is forward. Be ready to flow right into the next movement. See photo 94:

【功能】
Function:
練習指掌內功。
This trains internal power in your fingers and palms.

（第九十五圖說明）接上圖。右手掌繼續往前推。按。右腳跟著提起。往前方蹬出。足尖向上。腳不可太直。左手心向內。右手與左手前後相平。左腿坐實。右腿用內勁蹬。目視前方。全身整勁。觀圖。
Your right hand continues to push forward until in line vertically with your left hand as your right foot lifts and presses out forward with internal power, the toes pointing upward, the leg staying slightly bent, the weight fully on your left leg. Your gaze is forward. See photo 95:

【功能】
Function:
練習全身整勁。
This trains the integrated power of your whole body.

騰身法
[29] HOPPING AWAY

（第九十六圖說明）接上式。右腳往後退步。同時右手收回自下往後轉上。再從耳朶外邊伸至前方。左腳跟著退回一步。同時左手亦收回至胸前。手心向右。右手與肩平。沉肩。墜肘。兩手指向前。目視前方。如圖。
Your right foot retreats, then your left foot, as your right hand withdraws in an arc downward, to the rear, and upward, and then extends forward from beside your ear to finish at shoulder level, your left hand withdrawing in front of your chest, the palm facing to the right, the fingers of both hands pointing forward. Sink your shoulders and make your elbows heavy. Your gaze is forward. See photo 96:

【功能】
Function:
練習輕身法。
This develops lightness in your body maneuvering.

撩掌
[30] RAISING PALMS

（第九十七圖說明）接上式。右手自前收回。同時右腳退一步。左手伸出。身向右偏。左足尖轉正。左手心向右。與胸部一樣高。右手心向左。與面部一樣高。鬆肩。墜肘。鬆胯。右腿為實。左足為虛。右肘不可太近身。目視前方。見圖。
Your right hand withdraws at face level, the palm facing to the left, the elbow not touching your body, your left hand extending forward at chest level, as your right foot retreats and your left toes turn inward to be pointing forward, your torso turning to the right. Loosen your shoulders, make your elbows heavy, and loosen your hips. Your right leg is full, left leg empty. Your gaze is forward. See photo 97:

【功能】
Function:
練習身法與手足輕靈。
This trains body maneuvering, as well as lightness in your hands and feet.

（第九十八圖說明）接上圖。右手往上轉。轉至頭右邊。手心向內。肘要曲。左手由上一個動作。繼續向前伸。手與胸一樣高。臂將直未直。肘微曲。往後坐腿。身形往右偏。右腿實。左足為虛。觀圖。
Your right hand arcs further upward until by the right side of your head, the palm facing inward, the elbow bent, your left hand continuing to extend forward at chest level, the elbow slightly bent, your torso turning further to the right, as you sit back further onto your right leg. Your right leg is full, left leg empty. See photo 98:

【功能】
Function:
練習手與足轉動靈活。
This trains nimbleness in the movement of your hands and feet.

（第九十九圖說明）接上圖。左手轉回至面前。同時左腳往後退一步。右手自後往下轉至前方。身跟著往左轉。右足尖轉正。手指放鬆。左手與面一樣高。右手與胸一樣高。身形略向前。左腿實。右足虛。觀圖。
Your left hand withdraws at face level, the palm facing to the right, your right hand arcing forward and downward until at chest level, the fingers relaxed, your torso turning to the left and slightly leaning forward, as your left foot retreats and your right toes turn inward to be pointing forward. Your left leg is full, right leg empty. See photo 99:

【功能】
Function:
練習身。手輕靈。
This trains lightness in your body and hands.

（第一百圖說明）接上圖。左手接續往回轉。右手亦接續往前伸。左手轉至近頭部。手心向內。右手伸出將直未直。身跟著往左轉。鬆胯。左腿為實。右足為虛。目視前方。觀圖。
Your left hand arcs further upward until by the left side of your head, the palm facing inward, your right hand continuing to extend forward, the elbow slightly bent, your torso turning further to the left. Loosen your hips. Your left leg is full, right leg empty. Your gaze is forward. See photo 100:

【功能】
Function:
練習身法輕靈。
This trains lightness in your body maneuvering.

鳳還巢
[31] PHOENIX RETURNS TO ITS NEST

（第一〇一圖說明）接上式。右腳往後退步。足尖著地。右手同時從上往後轉。身體亦跟著往右轉。左足尖向內轉。雙手分左右。左腿坐實。此時兩手合為十字形。右手在下。涵胸。右足為虛。觀圖。
Your hands spread apart, your right hand arcing across to the right, left hand arcing inward, and come together with your forearms crossing, right hand underneath, the palms facing downward, your torso turning around to the right, as your right foot retreats, touching down with the toes, your left toes turning inward. Hollow your chest. Your left leg is full, right leg empty. See photo 101:

【功能】
Function:
練習左腿。手勁沉著。
This trains fullness in your left leg and calmness in the energy of your hands.

（第一〇二圖說明）接上圖。兩手左右分開。右手往右。左手往左。雙手分與肩一樣闊。往後坐腿。手往後收。沉肩墜肘。兩手指向前。與腰一樣高。左腿為實。右足為虛。右足不可太直。眼看前下方。觀圖。
Your hands spread apart, right hand to the right, left hand to the left, until at shoulder width, and slightly withdraw, the fingers pointing forward at waist level, as you sit back further onto your left leg, your right leg staying slightly bent. Sink your shoulders and make your elbows heavy. Your left leg is full, right leg empty. Your gaze is forward and downward. See photo 102:

【功能】
Function:
與一〇一圖同。
Same as for photo 101.

（第一〇三圖說明）接上圖。雙手往前伸。沉肩。墜肘。右腳往前上半步。弓腿。弓腿不可太過。身跟著手向前。兩足用勁平均。鬆胯。直腰。涵胸。目視前方。觀圖。
Your hands extend forward as your right foot goes forward a half step and the leg bends, your torso following forward. Sink your shoulders, make your elbows heavy, loosen your hips, straighten your waist, and hollow your chest. Both legs are using equal strength. Your gaze is forward. See photo 103:

【功能】
Function:
練習全身整勁
This trains the integrated power of your whole body.

（第一〇四圖說明）接上圖。左手往左轉。右手向內轉。左足尖向內轉。同時身跟著手轉。身轉過方向時。左腳收回半步。足尖著地。雙手分開。然後合為十字。手心向下。沉肩。墜肘。右腿為實。左足為虛。觀圖。
Your hands spread apart, your left hand arcing across to the left, right hand arcing inward, and come together with your forearms crossing, left hand underneath, the palms facing downward, your torso turning around to the left, as your right toes turn inward and your left foot draws in a half step, touching down with the toes. Sink your shoulders and make your elbows heavy. Your right leg is full, left leg empty. See photo 104:

【功能】
Function:
練實右腿。沉著手勁。
This trains fullness in your right leg and calmness in the energy of your hands.

（第一百〇五圖說明）接上圖。兩手左右分開。右手向右。左手向左。雙手分開與肩一樣闊。往後坐腿。手往後收。沉肩。墜肘。兩手指向前。與腰一樣高。右腿為實。左足為虛。目視前下方。觀圖。
Your hands spread apart, right hand to the right, left hand to the left, until at shoulder width, and slightly withdraw, the fingers pointing forward at waist level, as you sit back further onto your right leg. Sink your shoulders and make your elbows heavy. Your right leg is full, left leg empty. Your gaze is forward and downward. See photo 105:

【功能】
Function:
與一〇四圖相同。
Same as for photo 104.

（第一百〇六圖說明）接上圖。雙手往前伸。沉肩。墜肘。左腳往前上半步。弓腿。弓腿不可太過。身跟著手向前。雙手與腰平。身形略向前。兩足用勁平均。鬆胯。直腰。涵胸。目視前方。觀圖。
Your hands extend forward at waist level as your left foot goes forward a half step and the leg bends, your torso following forward and slightly leaning forward. Both legs are using equal strength. Sink your shoulders, make your elbows heavy, loosen your hips, straighten your waist, and hollow your chest. Your gaze is forward. See photo 106:

【功能】
Function:
練習全身整勁。
This trains the integrated power of your whole body.

太極還原
[32] TAIJI CLOSING POSTURE

（第一百〇七圖說明）接上式。右手轉上往右轉。左手亦轉高。此時兩手分開。右手在右與腰高低相平。左手在左與頭一樣高。同時左腳尖向內轉。右腳跟提起。全身放鬆。左腿為實。右足為虛。目視前方。觀圖。
Your hands spread apart, your right hand arcing upward, to the right, and downward to waist level, your left hand arcing upward and to the left at head level, as your left toes turn inward and your right heel lifts. Your left leg is full, right leg empty. Loosen your whole body. Your gaze is forward. See photo 107:

【功能】
Function:
練習全身輕靈。
This trains lightness throughout your entire body.

（第一百〇八圖說明）接上圖。兩手繼續不停向內轉。轉至身前。合為十字手。兩手心向外。肘不可太近身。手與胸部一樣高。鬆胯。左腿實。右腿虛。目視正前方。觀圖。
Your hands continue without pausing, arcing inward until your forearms are crossed in front of you at chest level, elbows not touching your body, the palms facing outward. Loosen your hips. Your left leg is full, right leg empty. Your gaze is directly forward. See photo 108:

【功能】
Function:
與上圖同。
Same as for photo 107.

（第一百〇九圖說明）接上圖。右腳提起收回半步。直腰。雙手向下放。腿慢慢起高。兩腿內勁平均。兩足與肩一樣闊。目視正前方。
Your right foot lifts and withdraws a half step, your feet now shoulder width apart, and your legs slowly straighten with equal strength, your waist straightening, your hands lowering. Your gaze is directly forward. See photo 109:

【功能】
Function:
練成輕靈身體。
Same as for photo 107.

（第一百一〇圖說明）接上圖雙手分開與肩臂一樣闊。手心向下。沉肩。墜肘。左右腿慢慢立起。心平氣穩。全身放鬆。眼看前方。觀圖。
Your hands spread apart to shoulder width, the palms facing downward, as your legs slowly straighten. Sink your shoulders, make your elbows heavy, settle your mind and energy, and relax your whole body. Your gaze is forward. See photo 110:

雙手放下與胯一樣高。身體立直中正。此已太極原還。
Your hands lower to hip level as your body straightens up and stands centered. See photo 111:

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