the baduanjin manual of yin qianhe

8/17/2019 The Baduanjin Manual of Yin Qianhe

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THE BADUANJIN MANUAL OF YIN QIANHE

–

牀上健身術與科學八段錦

FITNESS TECHNIQUES ON A BED

&

SCIENTIFIC BADUANJIN

尹千合

by Yin Qianhe

[published N! "#$ "%'(

[translation by Paul Brennan, Dec, 2013]

–

尹千合着

牀上健身術与科学八段錦

Fitness Techniques on a Bed & Scientific Baduanjin

by Yin Qianhe

何应欽

– [calligraphy by] He Yingqin

–

沈序

P!"#$! BY %H!& H'&()*!

吾人精神之興旺，學問!之"#，$身%健&'()，*+,-,人，.-.人，/012%

3，4567，8身9:，;之，?@AB之CD，EF之GH，IJA>K$'L，*+

"MEF，NO@P，/QRS%3，TU%VWX，TYZV[\，;之]，%3]^_

`，abcd^，e'fgSh@ijk，lmno67，'@pq，rsth@uvwxy，z

$@術之9{|}，9~•€，9‚ƒ„人…，9†‡何ˆ‰Š，‹hŒ(ŽŽ‘之’，

“”–RS，—@術12˜合，™š與›合，›與œ合，œ與Ž合，šžŸ，V神ž，i<

¡¢£¤¥，¦i§¨之©ª，'«¬®，¯°±²，³´µ¶e，z–>身>]之·，¸'¹

[º@之»¼

½¾?八與¿¿Àƒ，ÁÂÃÄÅÆÇ‡，‚ÈÉ°，µ;ÊÅË©，)Ì@術，ÍÎÏÐZA

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–?Ñ$}Ò，Ó¿¿ÀÔ，ÕÖÅA×ØÙÚÛ@，¦ÜÝÕÖ¾Þßà之á，™T@術âã

Gä0åæ0Š，çè@術éiêë，ì¨íîï，Gåðñòóôõ¼尹ö千合÷ø@術，ùi

úûü…ý人þÿôõ，‚J省各Å，厲k@術訓ú，殺Ò剿匪，G„å„尹˜ö之建樹特`，@

術º@，–茲益信¼

ïÃA性忠勇篤“，=戡亂ÀÔ，`óÆ府遷臺，G„å„尹˜ñ亦óÅ到.，¬餘之頃，仍$@

術授徒，年來尹ö!â3g，"#$%，特&'o(八段錦Š，$'!餘â)，*ë+序–Á，

Á=,-./@術，–¡術“0š¶，1年£八2，3V94，5信67¦8，9茲科學:;，

硏硏硏硏硏硏硏硏硏硏硏硏硏硏硏硏硏©ing?ian,

-ho each le. a tea o artial artists to accoplish this/ %oon they both receie. or.ers to tae

control o %han.ong, continuing the resistance against the ianhe is a long@tie

artial arts a.ept -ho le. seeral hun.re. -arriors that he ha. traine. or the struggle against

ing.ao are loyal an. brae, honest an. sincere, an. so because o the shit in


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po-er since the rebellion, any o the ollo-e. the goernent in its relocation to +ai-an/ Being

in the ary, (ao, Yang, an. Yin cae along as -ell/ *n their spare tie, they still teach artial

arts/ *n recent years, Yin has been a schoolteacher an. a great any hae learne. ro hi/ He

.eci.e. to spen. his tie ater teaching classes to -rite about +aiAi %-or. an. Ba.uanAin/ 'nce he

ha. coplete. these boos, he sought a preace ro e/ #lthough * hae loe. artial arts y

-hole lie, * hae actually not obtaine. uch in the -ay o sill, an. yet * a no- in y eighth

.eca.e but not at all a eeble an, an. so * a entirely conince. that * hae gaine. by it/

%cience is no- lourishing an. this is an era o .eelopent in -eaponry/ * -e -ish to -al

aong the great po-ers, -e nee. to engage in a.ance. scientiic research, an. -e especially hae

to soli.iy our cultural oun.ation in or.er to proote the health o the people/ *n this regar., the

easiest -ay is the populariation o $hinese artial arts, -hich cannot be oerlooe./ Yin

ceaselessly stries to iproe hisel, constantly eeping in in. the gran. principle o

strengthening the people an. .een.ing the nation, an. herein lies the reason or aing such

boos/ +o greatly beneit the sprea. o artial arts is -hy he is -riting this aterial .o-n/

– -ritten by %hen Honglie o =DE

劍8FGHI術JK7LMN，OP‰e，ijŠ‹，{µŒ，“G@術?ÞŽ¼

Á?.)Ì@術，來臺ˆ仍‘’，›‹RS@Aâ3，EF@A健&，“.>]}@之Œ”，

尹ö之–—，¦,›與吾’˜，*™'之序¼

·šA@›Ï¿年Ïœ `žŸ序–臺·i

8artial arts are the ost characteristic part o $hinese culture, .istinctie sills -hich throughout

history hae brought the nation -ealth an. a.e its aries ori.able/ By oten .epen.ing on

such etho.s, theories becae prooun. an. techniques e?quisite, aboe an. beyon. the artial

arts o other nations/ 'n a larger scale, they can strengthen the asses an. .een. the nation/ 'n a

saller scale, they can a.. years to your lie/ Ho-eer, in the last e- .eca.es, the people o our

nation hae becoe inatuate. -ith 7estern e?ercises, ren.ering the seeral@illennia -orth o

cultural essence bequeathe. to us by our -orthy ancestors unable to lourish, thereby resulting in

our people becoing -ea an. hopeless, an. this is truly a pitiable situation/

+he s-or. art is the ost reere. o these sills in our nation9s history/ Cnortunately, because

it stresses personal en.eaor, ery e- boos hae been -ritten about it/ )ater generations o

stu.ents hae ha. little to consult, let to erely eel aroun. in the .ar/ Because o this, the

essence o the s-or. art has pretty uch .isappeare./ Yin >ianhe, or Baiqia, o %han.ong is -ell@

rea. an. an e?pert in artial arts, an. he has inestigate. the .eeply, .eote.ly researching or

a long tie -ithout slacening/ #s he .eeply eels that our artial arts are in .aily .ecline, he

-ishes to put orth -hat he has learne. an. .iscoere. by -riting it .o-n in a systeatic -ay to

urther sprea. these teachings/ ecently he has -ritten Taiji Sword an. Fitness Techniques on a

Bed & Scientific Baduanjin/ +hey are rich in content, -ith theory clearly presente. an. -ith

unction ully .etaile., truly aing a great contribution to-ar. our artial arts/

* hae encourage. the practice o $hinese artial arts y entire lie, an. hae aintaine. yabition to .o so since coing to +ai-an/ * -ish to sprea. such an e.ucation aong the people


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an. boost their health/ +he ai is to rescue the nation through strengthening the people/ &o- Yin

has -ritten his boos, an. since he an. * are o the sae in., * a only too happy to ae a

preace or hi/

– -ritten by $hen Panling at his hoe in +aihong, 'ct, 1;:

–

=序

#C+H'9% P!"#$!

Á¡¢學£，¡¤¥¦，何§¨©–—，ª«½¬，$®人67@術¯益，H§=°，+±²J

@˜³，A¦%K`´$，µ–úu，“y¶K'>，$·=//人之š，¸t勇œ，µN¹º»

¼之½¼

Ö人¾‚`´，年ðÏ¿ÀK，ÁÂÃÄ，ÅÆÇ之，˜ÈÉÊË0.，精j@術，ÌÍt學，“

年VÎÏÐÑ，ÒÓÔS之š，‚'oÕ¬ÖŸ×0.!ØÙ>健%3W，ÚÂÛÍ益，ÖÜ¡

¤精Ý，ÞÞßà，45µú，áâãc，精Žäå，與?Særç人¼

ôõÅ興，òó吾ï沈îè\]，éêÅ^，沈¬÷5)Ì@術，;'Åâúî科，Ö人$ë

i‹，¨kAì，殺Ò剿匪，O»í`¼

=î匪ï@，™óÆ府遷臺，!·ðâ3g，Ã年/@術$，`ó"úu，9¶9Ž=Oñ，òó67，ô@術0F`žŸ0.，9‚õö，@術Õ¬÷樹‰0.，[øùúûüý`½þÿ，

硏硏–)餘揣摩 @，‹探討i¶，無j0林„'o„槍„刀„(„棍Š，U合¤.iº.，Bµ=º

$，無9‡之–*，½內¬b'o拳，'o(，牀上健身術與科學八段錦¼外¬bÏð路彈腿，'

祖ø拳Š，


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young enthusiasts or artial arts, * hae ha. no choice but to push ysel an. continue in y o-n

training, receiing requent gui.ance ro y artial arts superior, $hen Panling, as -ell as

constant encourageent ro artial arts e?pert 7ang %huAin an. to-n council eber %ong

Gianting/ #ter a class, * conteplate an. stu.y, an. -hateer * a .eling urther into, be it

%haolin, +aiAi, or -eapons, i it conors to the principles o health aintenance an. the

practicalities o sel .eense, * inariably -rite it all .o-n into boos/

' the internal arts, * hae -ritten Taiji Boxing, Taiji Sword , an. Fitness Techniques on a Bed

& Scientific Baduanjin/ ' the e?ternal arts, * hae -ritten Twelve-ine Tantui an. Tai!u ong

Boxing/ #s or -eapons, * hae -ritten o spear, saber, s-or., an. sta/ 7hat * hae accuulate.

oer a long perio. aounts to a copen.iu o inoration/ ) Huoneng, a goo. rien., has .one

e the aor o aing the photographs o the arious postures that * teach/ +his boo is no-

coplete. an. is being publishe. at the request o any colleagues to sprea. the inoration

-i.ely/

%eeing as * lie in +ai-an, * hae less access to boos * ought to be consulting, an. so or

eerything * hae e?plaine., * hae only relie. on y eory o -hat * -as taught an. -hat * hae

obtaine. through y o-n research/ +here are boun. to be any errors an. gaps/ #s to -hat * hae been able to publish, * ear * a ina.equate or the tas, so ar putting a ere t-o o these boos

on the sheles o booshops6 Taiji Sword an. Fitness Techniques on a Bed & Scientific Baduanjin/

7hat * hae publishe. is to supply y ello- stu.ents -ith reerence aterial/ * sincerely hope

that $hinese artial arts e?perts ro aroun. the -orl., gentleen an. countryen all, -ill pic

out la-s to be i?e., or i you -oul. correct e -here * hae isse., * -oul. eel ortunate

in.ee./

– -ritten by Yin >ianhe IBaiqiaJ o %han.ong in Khanghua, +ai-an, 'ct, 1;:

–

FGÞ›

#C+H'9% (!&!#) $'88!&+%?„·r´t]^H_，b«bI，$·@之wx„‚€„‰Jj„“‘人人KI'之¼

1/ +here is a great ariety o $hinese an. 7estern e?ercises, soe ast an. soe slo-, but .ue to

$hina9s enironent, situation, an. econoy, it has been ery .iicult or eeryone to tae part in

the/

ð„人之身%L{M´t，1亦Q2年N與%OVŸ，aPÏ``人a參b千c8def，gh自

ijk，lmno'之，91無益VQbR¼

2/ #lthough the huan bo.y requires e?ercise, one9s age an. constitution ust also be taen into

account/ "or instance, a an oer ity playing basetball is Aust a Aoe, because een i he can play

eortlessly, he is no longer getting any beneit ro it any-ay an. yet coul. receie har/

˜„Ö*tN‚IS„Ë±„科學，TUVWVFë，XY3¾KIk之，3年S%K$，u之A

m¼

3/ +he oeents in this boo are ery il., easy, an. scientiic/ * hae consi.ere. the ol. as a

eans to prepare the ne-, so that these e?ercises can be practice. by both ale an. eale, young

an. ol., an. are especially suitable or the ol. an. -ea/

›„Ö*合¤.iº.，S身%Z[，u之91EF身%健&，Qy\]Ï´S^_¼

F/ +his boo conors to the principles o physiology an. anatoy/ Practicing the aterial can not

only proote health, it can also preent an. treat illness/

硏硏硏硏硏硏P„·*Þ `'˜Þ段：B?D牀上健身術，‹牀上k之aBðD科學八段錦，‹牀上€上bIk

之，b{‚cVdefaB˜D攝.術八段，'\]Ï´k術¼

/ +his boo is roughly .ii.e. into three sections6

i/ "itness +echniques on a Be. – -hich are practice. on a be.ii/ %cientiic Ba.uanAin – -hich can be practice. on a be. or loor, an. nee. only a short aount o


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tie to gain great results

iii/ %el@eitaliing Ba.uanAin – -hich are -on.erul techniques or preenting illness

Î„Á–·*g'=//人，hiJ@˜³b6健&，Óopq*r_

L/ * -rote this boo purely out o a sense o sel@loe an. caring or others, or * hope y

copatriots -ill all obtain health by it, thereby strengthening our po-er against the counists/

¿„Á/@術…Ï年，L¡術無iš¶，1jkl@m®，S探討健&¥i，·*;ij„Ë

n„“„onˆ之p合q¼

=/ * hae loe. artial arts or any .eca.es/ #lthough there are aong the sills * hae not

learne., * neertheless enAoy stu.ying their prooun. i.eas an. e?ploring their principles o health/

+his boo is the cobine. pro.uct o theory an. e?perience, acts an. e?perient/

八„Ár性st，Lb¦š，„.í術，i–£u，ƒ>/h$`予õv;á¼

:/ * a stupi. by nature, but * a sincere/ Cnortunately * lac talent -ith these arts, an. so -hat *

hae -ritten is rather cru.e, but * hope those -ho loe e -ill oten gie e corrections, -hich

-oul. ae e eel ortunate in.ee./

F$w

– author–

Œx

$'&+!&+%

B?D 硏硏健身術與八段錦 j

'ne6 (eneral *ntro.uction to the "itness +echniques E Ba.uanAin

BðD健身術與八段錦Qy

+-o6 +hings that 8ust be Cn.erstoo. 7hile Practicing the "itness +echniques E Ba.uanAin

B˜D健身術與八段錦z{

+hree6 #.antages o the "itness +echniques E Ba.uanAin

B›D牀上健身術k|(ˆ}

"our6 %ong o Beore E #ter Practicing the "itness +echniques on a Be.

BPD牀上健身術Õ~•序}

"ie6 %ong or the "itness +echniques on a Be. – +he &aes o the !?ercises in %equence

BÎD牀上健身術st8uvwxy

%i?6 "itness +echniques on a Be. -ith !?planations E Photos Iinclu.ing nine photosJ

B¿D科學八段錦Õ~•序}

%een6 %ong or %cientiic Ba.uanAin – +he &aes o the !?ercises in %equence

B八D科學八段錦st8uzw{y

!ight6 %cientiic Ba.uanAin -ith !?planations E Photos Iinclu.ing ten [eleen] photosJ

B¾D=h€_攝.術‚

&ine6 # Brie !?planation o the %el@eitaliing +echniques

BÏD=h€_攝.術•序}

+en6 %ong or the %el@eitaliing Ba.uanAin +echniques in %equence

BÏ?D=h€_攝.術八段st|}w~y•

!leen6 !?planations or %el@eitaliing Ba.uanAin Iinclu.ing seen photosJ

–

B?D 硏硏健身術與八段錦 j

'&!6 (!&!#) *&+'DC$+*'& +' +H! "*+&!%% +!$H&*>C!% E B#DC#&


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i


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–

B˜D健身術與八段錦z{

+H!!6 #DM#&+#(!% '" +H! "*+&!%% +!$H&*>C!% E B#DC#&C!&$!


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ñ腿òóÓôœ，õÔ†îöŽ，

÷ø0†ùúûaùøˆS÷ú着，

üøûúŒêý，ÿš‰與þš合a

ÿ€ñ身來幾®aµ†片刻ý´¼

Stretching out your legs and reaching out your ar$s increases your ri$al vitality%

olding your nec' as you sit u strengthens your abdo$inal $uscles%

First your left elbow touches your right 'nee%

Then your right elbow touches your left 'nee%

Then this section of the exercise is co$leted by both elbows touching your 'nees%

Then your al$s touch your soles%

.ush yourself u a few ti$es to stretch your body%

Sitting silently for a while will exel all illness%

–

BÎD牀上健身術st8uzw|xy•

%*G6 "*+&!%% +!$H&*>C!% '& # B!D 7*+H !GP)#+*'&% E PH'+'% Iinclu.ing nine

photosJB?D預}式

P!P##+*'& P'%+C!

Bst•

!?planations6

?„›®：預}式，™HŒtN$(之V}¢，無jŒ什麼，B0b?®預}，那麼！ŒÔ來¡

9慌–，V=Ñ愉á，ú·術亦Ñ¼

1/ %igniicance o the e?ercise6

+he preparation posture is preparation or oeent/ &o atter -hat you are .oing, you

shoul. irst hae a rea.iness or it/ +hen -hen you start .oing it, you -ill not be in a hurry about it,

an. it -ill be natural an. enAoyable/ Practice all o these techniques in this -ay/ð„‚：人身=b€摩擦Ú.úu$(，0將çÿ搓擦幾Ù，çÿ感覺温熱，€&Œ身，脈ÅK

t，$çÿÎî†Ù按摩幾Ù，O˜™有š›，œžŸ¡¢，Ÿ£¤¥¦§¨I¡¢，¤

©ª，« 自¬鬆，G®，¯°(±，自9自ƒ_

2/ Description o the e?ercise6

+he huan bo.y inherently has electricity running through it beore anything is traine./ "irst

rub your han.s or a -hile until they eel -ar an. the current is transitte. throughout your

-hole bo.y, rousing all your essels an. channels/ Csing both han.s, assage .o-n-ar. along

your belly a e- ties, causing your organs to e slightly liene./ )ying .o-n -ith your legs

e?ten.e., pals .o-n-ar., ars e?ten.e. straight along your bo.y/ $al your in. an. paciy

your energy/ Be rela?e. an. natural/ Your gae is up-ar., your breath .eep an. long, an. you are

in a state o contentent/ [%ee the photo6]


10/35

第?段

%ection 'ne6

ñ腿òóÓôœ

Stretching out your legs and reaching out your ar$s increases your ri$al vitality%

Bst•

!?planations6

?„›®：·式俗'之打舒身ð


11/35

+his posture trains the stan.ing@up strength o the -aist, inigorates the Du an. en eri.ians,

an. can .ecrease the bulging o one9s lo-er ab.oen, preenting the sin o the belly ro sagging

out-ar./ "or aintaining a han.soe thinness at the -aist, this technique is o great help/

ð„‚：I上式，çÿ89，ÏõN:;合，?÷ù@，þ9A，腿9B，

°°將上身†Ô，Ã_úu，9Œ到，¢9/Co，µ ¶·¸¹ºA ，»»¼½¾¿，自ÀÁ

¾_


$ontinuing ro the preious posture, your han.s coe together, ingers interlining, coering

an. propping up behin. your nec, your -rists presse. against your chees/ 7ithout your eet

liting or your legs ben.ing, slo-ly raise your bo.y up to be sitting/ 7hen practicing it or the irst

tie, this ay not be easy to achiee, but it is also not necessary to orce it, an. so it is oay i you

hae to ben. your legs or lit your eet/ 7oring at it gra.ually, you -ill inally be able to .o it quite

naturally/

第˜段

%ection +hree6

÷ø0†ùúû

First your left elbow touches your right 'nee%

Bst•

!?planations6

?„›®：·式;úõð„îð„與÷ùçD，…÷ø†ùú，I÷»EF，1ùGHI，J之

亦Ñ，·式žŒ，I\]DKØ之".¼1/ %igniicance o the e?ercise6

+his posture trains nec, ab.oen, an. ribs/ Because the let elbo- is going to the right nee,

this e?ercise causes the let ribs to contract but the right ribs to e?pan./ 7hen .oing the e?ercise to

the other si.e, the reerse -ill be the case/ Doing this e?ercise requently can preent the onset o

pleuritis/

ð„‚：I上式，çÿ仍õ，腿仍òL，身†÷Ù²M，$÷ø°°Gûùú幾Ù，Ñˆ†

v，®aN¼


$ontinuing ro the preious posture, -ith your han.s still hol.ing your nec an. your legs still

straight, lean your bo.y .o-n to the let an. slo-ly touch your let elbo- to your right nee a e-ties, then sit upright again/ %ee the photo6


12/35

第›段

%ection "our6

ùøˆS÷ú着

Then your right elbow touches your left 'nee%Bst•

!?planations6

?„›®：·式›®與第˜段˜，9¯·式ƒ$ùø


13/35

?„›®：(ç式ƒ÷ø


14/35

peculiar sensation, as though your bloo. has been transore./ Your bo.y is leaning or-ar., then

returns to sitting upright/

第¿段

%ection %een6

ÿ€ñ身來幾®

.ush yourself u a few ti$es to stretch your body%

Bst•

!?planations6

?„›®：(幾式bƒ腰†(²，·式zJ身活t，·?段'‚精m之´t，9cúóŽ„腿Ž„

腰Ž，fIŽSJ身，Q·式‹牀上úu‚'8m，9g身ÿ，9hi，特'„å¼Ba彈j牀

Ikðlmk之D


+he seeral prece.ing postures all hae to .o -ith the -aist ben.ing or-ar., -hereas this

posture liens the -hole bo.y/ *t is the ost prooun. o e?ercises because it not only trains the

strength o the ars, legs, an. -aist, but also atten.s to the bo.y as a -hole/ +his e?ercise is also

ost appropriately practice. on a be., -here you -ill not gather .irt upon your bo.y, han.s, or

clothes/ I* it is a spring attress, you can coer it -ith a couple o plans in or.er to .o the

e?ercise/J

ð„‚：Ô†n身î†Ù，çÿÿ牀，çó^_，îo牀V9着，ç腿òL，çþ-着牀，ÿþ

9t，ñ腿„E腰„pq„òõ„r,，˜‚çóµŽ†(上òÔ¼‰ssÙt，uó˜›_，2

%ŽÓ¸，9I¯–Co_


"ro sitting up, turn oer onto your belly, an. put your han.s on the be., ars bent/ 7ith your belly near the be. but not touching it, legs straight, toes touching the be., an. han.s not oing,

stien your legs, urge your -aist, pull up your bac, stretch your nec, an. lean your hea. bac,

-hile your ars put their strength or-ar. an. up-ar. to lit you into a stretch/ +hen slo-ly lo-er

yoursel/ epeat this seeral ties, .epen.ing on your strength/ You ust not orce yoursel/


15/35

第八段%ection !ight6

µ†片刻ý´

Sitting silently for a while will exel all illness%

Bst•

!?planations6

?„›®：·式a打†v，…各式úê，‚ˆŒ·式，$§w身š”Ùµ，$上各®姿´tN，

LƒI°，1亦‹感œE，µ†…`ˆ，œŽOx， hÒÓ¦ ，@ÔÕÖ=×，ŒØ²ÙÚ傳

Û_


+his posture is siilar to .oing e.itation/ %ince this is the last posture .one ater inishing the

other postures, use it to restore your bo.y an. in. to a tranquil state/ !en though the preious

postures are slo- oeents, you ay neertheless eel slightly out o breath/ %itting silently or a

e- inutes causes your energy to gather -ithin an. sin to your eli?ir iel., bolstering your

abun.ant spirit so that you can resist inection ro all .isease/

ð„‚：第¿式Œê，n身Ô†，F腿yú，üÿ8合,z–{(，a|打†v，Œ}~，•š

µœ³'€，2wx‚ƒV'之¼B®aND


#ter inishing the preious posture, turn oer an. sit up, -ith.ra-ing your legs to sit cross@

legge./ Your han.s coe together to be place. upright in ront o your chest as in Bu..hist

e.itation/ 7ith your eyes slightly close., -ait or your in. to becoe quiet an. your energy to

becoe een, then you ay cease/ +his e?ercise ay be aecte. by your surroun.ings or by -hat

tie it is/ %ee the photo6


16/35

–

B¿D科學八段錦Õ~•序}

%!M!&6 %'&( "' %$*!&+*"*$ B#DC#&


17/35

b，·,9I，çþ£¤¥[與¦˜¼

·八段錦‹牀上Š€上úubI¼


Your bo.y stan.s straight an. your hea. shoul. be upright/ Your eyes are looing straight

ahea., ars hanging .o-n leisurely/ Your outh is close., teeth touching, tongue curle. bac, an.

the breathing is .one through your nose/ 7ith energy sining to your eli?ir iel., you stan.

balance. an. not leaning in any .irection/ Your eet are shoul.er -i.th apart/ I+hese eight

4sections o broca.e5 can also be practice. on a be. or on the loor/J

第?段

%ection 'ne6üÿ˜°µŽ

For B/T 012S 230" *1 S*4# aly strength slowly%

Bst•

!?planations6

?„›®：üÿ}§†ç¨/º，°°µŽa˜v，{ð舒H，{Hz©6益，·式yH{益

©¼


Your han.s slightly grasp an. pull apart to the si.es, slo-ly applying strength as i .ra-ing out

sil/ +his causes your chest to stretch open, an. -ith your chest opene. up, your lungs -ill receie

beneit/ +hus this posture can open the chest an. beneit the lungs/ð„‚：çÿss上)，到î(}§，H¦Ù€，ª«†Ù，拳š†外，°°†÷ù/º，,拳

與¦Ù，Àëª«†¦，拳š†(，øÙœ¼B®aND


Your han.s slo-ly lit up, slightly grasping -hen at belly leel, an. stopping at shoul.er leel/

7ith the tiger9s ouths pointing .o-n-ar., pals out-ar., slo-ly pull your ists apart to the

si.es/ +hen bring your ists upright at shoul.er leel, turning the tiger9s ouths to point to your

shoul.ers, pals or-ar., elbo-s hanging .o-n/ %ee the photo6


18/35

第ð段

%ection +-o6

‚÷ƒ„œ…r

"ith 56.53/3 *FTS T5 7023/1# your energy fills the s'y%

Bst•

!?planations6

?„›®：‚÷ƒ„œ…r，‹‡¦›，V9µtŽ，„¦®勢，V9¥¬，·式žŒ,É健

，b»身%"#，舒œ活Ô¼ÓiÏÂ¼

1/ %igniicance o the e?ercise6 *n the case o this posture, ae use o the intent o the iagery rather than using a clusy

strength, an. ae use o its shape rather than applying an a--ar. energy/ +his posture i

practice. oten -ill aintain health an. beauty, ai. in .eeloping the physique, sooth the energy

an. inigorate the bloo., an. regulate the .igestion/

ð„‚：ç拳À，ÿš†上，Tç¦°=上ƒ，,‹r$»勢，œó上Œ¼火IÙt，»˜上

®，I¸Ï´，fIúçó=Ž¼®a上N¼


Both ists becoe pals, the pals acing up-ar., an. slo-ly prop up ro your shoul.ers,

your hea. slightly looing up-ar. to assist the posture, the energy correspon.ingly eitting

up-ar./ 7ith 4ire5 able to .escen. an. 4-ater5 pouring up-ar., this can .iinish illness as -ellas train the propping strength o your ars/ %ee the photo6


19/35

第˜段

%ection +hree6

†‡#ˆšœÙ

./51*8 S.3502S *TS "*19S cal$s your $ind%

Bst•

!?planations6

?„›®：$çóÙò，a¯#ˆv*Õ，çóÙò，上ÙÔY，身š舒暢，E健°©¼


Your ars e?ten. leel in the anner o a bir. sprea.ing its -ings, hence the nae/ 7ith your

ars e?ten.e. leel, rise an. lo-er the, bo.y an. in. careree/ +his prootes the health o the

lier an. lungs/

ð„‚：çó÷ù`º，ÙYòÙ，ÿš†Ù，上ÙÔYP„Î_±€，Í感²á¼身â¦x，

šç神X，³ú9´，=¶¦·µ™¢¼®a上N¼


Your ars sprea. apart to the si.es an. lo-er until e?ten.e. leel, pals acing .o-n-ar./

ise an. lo-er ie or si? ties, then stop/ +he repetition -ill ae you eel rereshe./ +hrough

personal e?perience o this, you -ill un.erstan. it intuitiely/ #ter practicing it oer a long

uninterrupte. perio., you -ill in. -ithin it true pleasure/ %ee the photo6


20/35

第›段

%ection "our6

‰人NŠúî腰B?D

*66/3T0 6045S 0 B/" trains belly and waist% Ipart 1J

Bst•

!?planations6

?„›®：·式ƒ‹HúNŠ$(，0Ñ˜¶之火，*$J身上p，·þ-着€V¸š火，N·

式Í感&鬆愉á，·b身7$¡感覺¼o‚¹之，=9$hy'º¢¼


+his posture prece.es the actual ben.ing oer an. is or .ispelling ire in the 4triple@-arer5/

Pulling up your -hole bo.y so that only your toes are touching .o-n releases heart ire/ Doing this

posture increases a eeling o ease an. bliss/ +his can only be elt through personal e?perience, so

try it out an. see, an. i you .o not concur -ith y -or.s, then they9re -rong/

ð„‚：將çón†上òL，š8G，Ïõ;合，TÙ†上n，šbÀ†上，þ`)Ô，þ

-着€，ÔY˜„P_，J身&鬆¼·式與3八段錦第?式:çÿri˜¶;›®˜¼


+urn your ars oer an. stretch the up-ar., pals to-ar. each other, an. lin your ingers/

7hen going up ro belo- an. turning oer, your pals turn up-ar. an. your heels raise so your

toes are touching the groun./ )it an. lo-er three to ie ties, then rela? your -hole bo.y/ +his

posture is alost the sae as in classical Ba.uanAin9s irst posture6 4 Both hands ro u the s'y to

regulate the trile-war$er%5


21/35

第›段

%ection "our [cont/]6

‰人NŠúî腰BðD

*66/3T0 6045S 0 B/" trains belly and waist% Ipart 2J

Bst•

!?planations6

?„›®：ú·式健腰健X，Aúnîd»9外3，³”ÕNý_，¦nî†外þ¼IdF之，

GÂÙœ，nÁØ，bb\]之e¼%KX½c¾¿žŸú，·式Þb7益¼


Practicing this posture strengthens the -aist an. i.neys, an. especially trains the lo-er

ab.oen to .ra- in rather than stic out/ * you .o this a hun.re. ties eery .ay, labby tuy,

stoach prolapse, an. intestinal inlaation -ill all be preente./ +his posture is also o great

assistance against both ipotence an. preature eAaculation/

ð„‚：I(式çó†(ÙY，身ó之†Ù^_，ç腿仍ñL，çÿš着€，ÔY˜„P_，b

”Ãú‚”‘，9I¯–Co，ÜÝ人Þßàá_âãJÜLMNäLãåŸ£æçèéêëáì

íî_


"ro the preious posture, your ars go or-ar. an. .o-n-ar., your bo.y going along -ith

the by ben.ing oer .o-n-ar., your legs reaining straight, an. your pals touch the groun./

)it an. lo-er three to ie ties/ *n the beginning, soe in. this e?ercise to be ore .iicult thanothers .o/ But you ust not oerly orce it, a point -hich ol.er people ust pay particular

attention to/ +his posture is alost the sae as in classical Ba.uanAin9s eighth posture6 4 Both

hands reach for the feet to strengthen the 'idneys and waist%5


22/35

第P段

%ection "ie6

Sƒ‹腰Œœ

6/14 B512S *S "0*ST exels stale air%

Bst•

!?planations6

?„›®：·式IîOï©ðñò，ÞóšO˜，而 ‘iÀ ，有ôõö÷=e¼


+his posture can get all the stale air in your lo-er lungs to be pushe. out, actiates greater

lieliness in your internal organs, an. stretches out your -hole seleton/ *t has the eect o

e?pelling the stale an. replacing it -ith the resh/

ð„‚：身腰ssÔL，óó身ÔòÙ，çÿ`º上M，ó腰†ˆ‹，÷ùÁt幾Ù，Â·

œJðØ9，1ˆ‹•[，$腰Ž'Ÿ，9Ioø，ùŒ而ú_


Your torso slo-ly rises up an. straightens, your ars going along -ith your bo.y by liting up to

be e?ten.e. leel/ Your han.s separate an. rise up, then ben. bac at the -aist an. s-ay let an.

right an. e- ties to push out all the stale air/ But ho- ar you ben. bac .epen.s on the strength

o your -aist/ You ust not orce the ben.ing an. shoul. stop beore going too ar/


23/35

第Î段

%ection %i?6

lŽ>œ´óŽ

.:S /.51 T5 "*12/" T/ 90;5 0T T5 6//1 exercises the strength of your ar$s%

Bst•

!?planations6

?„›®：·式'lŽ>œ，‹‡¦›®，$çÿÙY，‰TGÙl9，活tç¦，b»–ÃÄÅ

之o×_


+his posture is so nae. because o its appearance/ Your han.s coe .o-n then push out ro belo- your ribs/ +his e?ercises both shoul.ers an. is helpul or inigorating the (ao 8ang

acupoints [at the inner e.ge o each shoul.er bla.e]/

ð„‚：çóÆ_YH¦(，‰SÙY，ç,TçGÙssl9{(òÙ¼˜‚身亦ó之,

L，活t¦Ç之ÃÄÅ，QÓóŽ¼Œ†(2çóòÙ¼


Your ars ben. in, lo-ering until in ront o your shoul.ers, then go .o-n-ar. or your upright

pals to slo-ly push out ro belo- your ribs until e?ten.e. leel in ront o your chest, your bo.y

at the sae tie stan.ing straightene./ +his e?ercises your (ao 8ang points an. increases ar

strength/ Your gae is or-ar., ars e?ten.e. straight/


24/35

第¿段

%ection %een6

YÙ腿‘€B?D

9//S5 012S /1 T5 B507 stretches your legs along the ground% Ipart 1J

Bst•

!?planations6

?„›®：ÞUY€‚，SS$?腿?ˆ#ºY€，·式與Y€之®8È*Õ，·式ÓSÄ

Å，活tÉÊ，b»J身Ô脈´k¼


Csually -hen a goose lan.s, it -ill e?ten. one leg an. one -ing as it coes .o-n/ +his posture

thus loos lie a goose lan.ing on the san., hence the nae/ +his posture tones the ten.ons,

e?ercises the Aoints, an. assists the bloo. circulation or the -hole bo.y/

ð„‚：I上式，÷腿†÷Ë?>ÙÌ，外º，ù腿Ùt，幾H着€，˜‚üÿdH{(，ùÿ

†ÙMòÿ，õÚùþ-，÷óÍÎ†ùò¼®a上N¼


$ontinuing ro the preious posture, your let leg taes a step out to the let an. squats .o-n,

sprea.ing out-ar., an. your right leg lo-ers until it is alost on the groun./ #t the sae tie,

your han.s -ith.ra- in ront o your chest, then your right han. e?ten.s .iagonally .o-n-ar. so

the ingers are touching your right toes as your let ar e?ten.s to the right to be coering your

hea.top/ %ee the photo6


25/35

第¿段

%ection %een [cont/]6

YÙ腿‘€BðD

9//S5 012S /1 T5 B507 stretches your legs along the ground% Ipart 2J

Bst•

!?planations6

?„›®：與¿段B?D式˜，Í*Ï(st8w_


%ae as in part 1/

ð„‚：身‹Ô，ù腿^_ÙÌ¼÷腿òL‘€，÷ÿ†÷MòÚ÷þ-，ùÿ上MÍÎ†÷

ò，·式G›Ð與Ñ{qðJ身öÒ，身šJ‹67，÷ù7$，‹Ùb"#，J`Œ幾_]

¼B®aND


Your bo.y slightly rises, your right leg ben.s an. squats .o-n, your let leg straightening to be

lattene. out along the groun., your let han. e?ten.ing .iagonally to touch your let toes, your

right han. rising up an. e?ten.ing to the let oer your hea./ +his posture e?ercises your libs,hea., chest an. bac, as -ell as the uscles o your -hole bo.y/ Both bo.y an. in. are ully

inole., an. both let an. right si.es are practice., causing unior .eelopent/ +he eects -ill

be greater still by .oing seeral repetitions/ %ee the photo6

第八段

%ection !ight6

’“½”W·…

3*25 T5 /3S5 "*T 58T30 "*..*19 to get us bac' to 7hina<

Bst•

!?planations6

?„›®：’“;‚之´t，i$h@rØ˜³.活`u’“，…VÓÔ身%特'健&，無“Œ’“v，?ÕI$健&，QOûüýI–Hþ，ÿ2Î復ü陸返î=á_


[email protected] is the best or o e?ercise/ Because any o our copatriots in the north-estern

part o the nation ae their liing by ri.ing horses, their bo.ies are especially healthy/ 7ithout a

horse, practicing the [email protected] posture is equally goo. or health/ "urtherore, * -ant eeryone

to get healthy so -e can retae the ainlan. that uch sooner/

ð„‚：I上式÷腿}Ô，‹†Ö×，N’“姿´，÷ÿ}a)Øv，øÙ{(，ùÿz身ù

ˆ，}§aÉ”v，çúÔYa’“ÚÛv，÷ÿ‹(上Ùt，ùÿ‹ˆMÁt，uó…_Š…Ï

_$%Ž'Ÿ，OQˆ修，¤火俱除，Œ減n關節炎=’生，最後歸還預備ã_

2/ Description o the e?ercise6 $ontinuing ro the preious posture, your let leg slightly lits an. shits slightly in-ar. to


26/35

ae a [email protected] posture/ Your let han. is slightly lite. as i hol.ing a bri.le, the elbo-

horiontal in ront o your chest, an. your right han. is place. behin. you, slightly graspe. as i

hol.ing a -hip/ Your legs lit an. lo-er as i you are ri.ing a running horse, your let han. oing

up an. .o-n in ront, your right han. s-inging .iagonally behin. you/ Do this as any as ten

ties .epen.ing on your strength/ +his e?ercise cultiates both internally an. e?ternally/ *t .ispels

heart ire an. can re.uce the chances o arthritis/ eturn inally to the preparation posture ater

this e?ercise/

–

B¾D=h€_攝.術‚

&*&!6 # B*!" !GP)#+*'& '" +H! %!)"@!M*+#)*K*&( +!$H&*>C!%U‰bè»攝.kÜ，u之I$à´p年，³zø.，I˜Ýµ人bÞ‚ß".àÏ之kÜ¢，

·術脫胎h黃帝素女經，達摩祖師易”經，華陀!w，"祖#經，$¡%&，'合人–生(=)

%，*+ó©žô,žOÉž-.=&，/0 1人2345678Ý ，9:有564術，OQˆ

修，;HI除=>，自?@AB生術， CD3&™ ，EFG(，HbIJ而K_á&"

.j：:±²Œâ，Ò"身;7œ"ô，\]Ï´，ã–打ä¹Á¼何å科學OÉ_

h@æ¬¢ç"œ，èéê：:吾ß"吾•Ñ之œ;¼c;0.¢îë身"性ìµ，$S£=Õ人

:íbñµ†Ü;Š，Yb健身".”kµ¼ÁF·術ƒTUVW，‡¦·SVë，´人Š3人‹

牀上亦Ik之，?œ!|e，˜œ´î身，Ì年ˆ´ïà，ð3Wñ，%舒神¸，1úuQb¬，

9Iƒ´，‚0·各?_，enŸ與ÕòÓ¼

+he ancient iortals ha. their arelous etho.s o libering an. itness, the practicing o -hich coul. preent illness an. prolong lie, an. long practice -oul. result in greatly e?ten.e. lie/

Khang %aneng long ago a.e an annotate. e?planation on -on.erul etho.s o nurturing lie

an. curing illness/ +hese techniques eerge. ro the Yellow 5$eror=s .lain 9irl 7lassic,

Dao9s 6uscle 7hange 7lassic, Hua +uo9s Five 0ni$al Frolics, an. Peng Ku9s etho.s o

4-aling lie a bear an. stretching lie a bir.5/ +hey each greatly conor to huan physiology,

an. contain the etho.s o oing energy, e?pelling ol. air to tae in ne-, internal sill, an.

regulating o breath/ 'n the basis o the libering secrets o the ancient iortals, Khang %aneng

-rote o 4agic libering arts5, siultaneously cultiating the internal an. e?ternal, truly

treasure. lessons on strengthening the bo.y an. .ispelling .isease/ * here -rite o the %el@

eitaliing +echniques on the basis o such ancient etho.s, seeing ro their principles an.

e?ploring the thoroughly/


27/35

nurtures your original state, preenting illness better than any inAecte. or ingeste. e.icine, Aust

as -ith scientiic internal arts/

+he $onucianists o our nation spea o nurturing energy/ 8engi sai. [ 6eng!i , chapter 2a]6 4*

a goo. at nurturing y noble energy/5 Yang 8ing ephasie. both cultiating the bo.y an.

nurturing the teperaent/ #n. then in o.ern


28/35

Your eyes are slightly close., slightly .o-ncast I-hat use. to be calle. 4hol.ing court behin. a

screen5J, aing the 4three -atchings5 posture – the eyes -atch the nose, the nose -atches the

outh, an. the outh -atches the solar ple?us/ Your in. shoul. be quiet, spirit settle., cal as

an autun pon./ +he breathing shoul. be stea.y, .elicate, .eep, long, leisurely, an. een/ Daoists

call this 4breathing lie a baby5, -hile Bu..hists call it 4entering a trance5, eaning that

eerything is restore. to its original con.ition, all things returne. to their source/ Your in. an.

breath are no- a.e sae, returne. to the gates o para.ise/ Your breath is -ar an. sooth, an.

your in. is in authentic oi., elting into oneness -ith your prial state/ %ee the photo6

BðD

%ection +-o6

õö÷ø

7lic' your teeth and swallow your saliva?

Bst•

!?planation6

óšµœv†ˆ，BŠ*,D™


29/35

s-allo-e. .o-n -ith a gulp, irrigating the ie organs an. pouring .o-n into the eli?ir iel.,

getting ire to .escen./ +he ancient classics call it the 4-ine o longeity5, thereore to be

s-allo-e./

# tortoise breathes -ithout interruption, s-allo-ing its salia, -hich can -ash through its en

eri.ian/ !ery -inter, a tortoise -ill neither oe nor eat, in a state har.ly alie but not quite

.ea., or it is hibernating/ *n Daoist breathing practice, by requently nocing your teeth together

an. s-allo-ing salia, ire .escen.s an. can unnoticeably .ispel all illnesses/ +his is the initial

stage o Daoist breathing practice/ Your seate. posture reains as in the photo aboe/

B˜D

%ection +hree6

ùúûþ

"ash your face and beat your dru$?

Bst•

!?planation6

將çÿ8擦¦.熱，&ú擦之，a¿úÑ，滿'ö("熱'€，Ñˆüÿ)熱µÒ·õ擦¡*

çV，‰+耳p,…_，ˆ$Òõ彈·õ-ÕˆÉ˜ÏÎ_，²œ?«，彈Î_¼÷ùÿ.k之，¦聲û2'/¼

按人身=b€，摩擦Ú.，¢Ë~Õˆð0¼1，亦023，'˜關·之上關，+耳$，423'

5r之府，6hc神，!Æ23，${57¢，$õ擦¡*çV¡8暢j，Æ.¡,，$õ彈ˆ

ÕÉ'ûrþ，×Õ益神¢¼GGÔ9ÕäÔÏÞb\]|e¼

ub your han.s together to ae the hot, then put the oer your ace an. rub as i -ashing

your ace until your -hole ace is hot/ +hen right a-ay -hile your han.s are hot, rub the si.es o

your nose -ith the oreinger an. i..le inger o both han.s/ +hen coer oer your ears an. pull

up-ar. seeral ties/ +hen strie the bac o your hea. by -ay o a oreinger licing o o the

i..le inger thirty@si? ties, si? lics -ith each breath, then s-itch han.s/ # strong soun. is

best/ +he huan bo.y inherently has electricity/ (enerate it by rubbing/ !li?ir courses through to the

area at the bac o your hea. calle. the 4Aa.e pillo-5 or 4clay pellet5, -hich is the upper o the three

energy Aunctures/ By coering oer your ears, your &i 7an acupoint [at the cro-n o your hea.]

hears the call o Heaen beconing orth your lie spirit, -hich gathers in your &i 7an until your

hearing is een/ ubbing the si.es o your nose -ith your ingers unblocs your nose an. preents

congestion/ Csing your ingers to lic the bac o your sull – 4soun.ing the .iine .ru5 –

rereshes your brain an. beneits your spirit/ *t is ery eectie in preenting high bloo. pressure

an. cerebral congestion/


30/35

B›D

%ection "our6

¦ü¶

ug your shoulders and twist?

Bst•

!?planation6

çó_ø:;¦，


31/35

BPD

%ection "ie6

摩çXÅ

6assage your 'idneys?

Bst•

!?planation6

âœ¢b，將çÿ搓熱，†÷ù‹ˆç腰ƒ，'XËãÅ，各擦˜ÏÎ_，按UËê：:XAz.

精;†qˆ÷ù摩XãÅ，¦Þ熱，z精=.，1Q之´å¢b，z精F'œ，—6µ益¼按

人腰ÈÞÚXB，ŠX½，X¹É温[，zBœ9åÞ，z腰ÈI€¼擦‚MIS&³，9I¯

硏硏硏–µŽ，CS5(，U|K9I§«e，¯¿9S，9I9 ¢¼

eceiing energy into your eli?ir iel., rub your han.s together to heat the up, bring the behin.

you to the t-o si.es o your -aist to rub the acupoints on the i.ney eri.ians, an. rub thirty@si?

ties/ +he ancient classics say6 47hen the i.neys are -ar, essence is generate./5 ub the

i.ney acupoints to ae the ery hot/ +his autoatically generates essence, but you ust get it

to enter the eli?ir iel. or essence to be transore. into energy, -hereupon you -ill begin to

obtain true beneit/

#s or lo-er bac ache or general i.ney chill or i.ney .epletion, by aintaining -arth in

your i.neys so that chilly air .oes not aect the, lo-er bac ache can be halte./ 7hen you rub,

it shoul. be .one gently an. eenly/ You ust not use too uch orce or you ay inAure your sin/

#l-ays -ith these sills you ust not see rapi. results/ You hae to be careul not to oer.o it,

-hich -ill get you no arther than un.er.oing any-ay/


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BÎD

%ection %i?6摩ýþÅ

6assage the >ia >i acuoint?

Bst•

!?planation6

·Å‹þD之E，肛ãDÉ上之第ðÊ，j?身之Ô脈，$üÿ之·õ擦之，¦Þ熱，'之ºF

G，IÑØ.Ù，çXHj，¦益無I¼

FG'‚Ù之?關，按摩熱，'º關ÆJ,¢，.i學¬


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? 6assaging your elixir field%

Bst•

!?planation6

çÿínî，²œ)肛，aXKÙœ9y上)$I$$?ÿ=之，°°上)，˜‚)肛，œ!¢

b，²œˆ，$çÿ按nîss¶t，T÷†Ù¶上LtÎÁ之´k¼²œ?«，´LÎ_，îŒ

˜ÏÎ_，9c益ÁÂ，GMŸ脫\]A§有^e¼

按XK'人.á關健，ÞU人之外XK温VF$，`健&，BVN鬆Ùœ$`9健&，¢b¿樹之

`，¢b4À9OP¢，aXKy=k)F$，9/=，·上)™I，Ž!¢b»ÑFQy，]

`RE¦暢k¢¼·式GÁÂ´b9I©之ªe¼

7ith both han.s hol.ing your lo-er ab.oen, inhale, causing your rectu to lit [i/e/ .ra-ing

your belly in as you inhale, -hich -ill be ollo-e. by e?haling -ith your belly e?pan.ing]/ * your

scrotu still hangs .o-n an. you cannot get it to lit, you can use a han. to slo-ly prop it up-ar.

[to get the sensation o the pelis tilting up-ar.]/ #s your rectu lits, energy gathers in your eli?ir

iel./ 7hen you inhale, your han.s rub your lo-er ab.oen in slo- countercloc-ise circles, si?

ties -ith each breath, a total o thirty@si? ties/ &ot only .oes this beneit your .igestie organs,

it helps treat heorrhoi.s an. rectal prolapse/ +he scrotu is the ey to the health o a an9s lie orce/ *t is generally the case or a an that i

his scrotu is -ar an. shrun in, he is healthy, -hereas i it is col. an. hanging loose, he is

unhealthy/ [Yin sees to hae a un.aental isun.erstan.ing o its .ynaic response to

e?ternal teperature/ +he reality is siply that a an -ill hae re.uce. ertility i his testicles are

not hung arther ro his bo.y -hen it is hot out or .ra-n closer to his bo.y -hen it is col. out/]

+he eli?ir iel. is lie the root o a tree, -hich i ept oist, -ill not easily -ither/ * your scrotu is

naturally lite. an. shrun in, it is not necessary to prop it up, an. it is enough to angle it up-ar./

[Yin either assues -oen -ill not be engaging in this e?ercise or, -hat is surely ore liely, that

they are e?ept ro these particular consi.erations/] Po-er gathere. in the eli?ir iel. ai.s

.igestion, encouraging the secretion o lui.s to eep the plubing unclogge./ +his posture hase?traor.inary eects in regar. to .igestie ailents/

B八D

%ection !ight6

濬泉洒þ


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2redge the well to wash your feet?

Bst•

!?planation6

µ÷ÿ=Ô÷þ，ùÿ擦÷þ湧泉Å˜ÏÎ_，Ñˆa¿þÑ，.ùÿ=ùþ$÷ÿ擦之，Hþš

ª熱'€¼‰a¿þv¿þð，"熱'€¼

按þšbÅ0湧泉ÚjœÔ之i，按擦熱IØ火¸"，Y9¸S，T¸þœ，œÔSC，kt

健²，3年人k之Ak¼

Csing your let han. to hol. up your let oot, use your right han. to rub the Yong >uan acupoint

thirty@si? ties, as i you are -ashing your oot, until the sole o your oot is hot/ +hen s-itch to

hol.ing your right oot -ith your right han. an. rubbing -ith your let han., as though -ashing

your oot, until it is a.e hot/

'n the sole o the oot is the acupoint Yong >uan [4bubbling -ell5] -here energy an. bloo.

course through/ By rubbing it, you can .ispel inlaation, eep yoursel ro eeling e?cessiely

col. in -inter, or re.uce the energy in your eet .uring suer/ Your energy an. bloo. -ill be

haronious an. you -ill -al -ith igor an. ibrancy/ +his has a particularly arelous eect

upon the perabulating o the el.erly/

$上八Ü”ÕUÔ與·ã(各k?_，a9ƒL，¦ea神¼¶BŸa火š，~耳，¡,，Õä

Ô，腰ÇqÈ，神ËÈ，ÁÂ´，šV´，ÙWMÏ，þœ¿c¾žŸ，bI\]，Ëonob

ªe¼b$上žŸ$Ío之，XË±ªe，abi›ú授·¡術$I®!õè，hi´$à，K

$o，$î_`Hþ，abpqØb*r_

Practice these eight techniques eery .ay ater -aing an. beore going to be./ * you practice in

this -ay -ithout interruption, the results -ill be agical/ +hese e?ercises are suitable or .ealing

-ith ailents such as pineye, clogge. ear, stuy nose, cerebral congestion, lo-er bac pain,

neuralgia, intestinal or stoach pain, heart .isease, heorrhoi.s, or early onset o ipotence, all

o -hich can be preente. an. treate. by these eans/

8uch e?perience an. e?perient -ill bring e?traor.inary results/ "or those -ith any o the

aboe ailents, try these e?ercises/ +hey are siple, easy, an. eectie/ * anyone -ishes to gie

others personal instruction in these techniques, you ay olunteer your serices in giing

gui.ance, an. by -ay o a .esire to ree.y those -ith illness or bring strength to those -ith


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-eaness, all our copatriots -ill be a.e healthy, increasing our strength or resisting the

counistsO

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the baduanjin manual of yin qianhe

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