The Taiji Manual of Sun Lutang

8/17/2019 The Taiji Manual of Sun Lutang

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THE TAIJI MANUAL OF SUN LUTANG

–

太極拳學

A STUDY OF TAIJI BOXING

孫福全

by Sun Fuquan [Lutang]

[publish! Jun" #$%#]

[translation by Paul Brennan, April, 2015]

–

大總統府武承宣官

Head Martial Arts Instructor of te Presidential Palace [appointed by president !u "ican#

i$self]

陸軍步兵少校六等文虎章孫福全

Ma%or "un &u'uan, Infantry, () of *"colar +i#er "ection

–

太極拳學序

P-.&A/. [B /H. .IMI3]

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s‰2Š#H‹Œa

ƒŽ‘’Y“

an# 4on#yue eplained +ai%i Boin# perfectly6 +e art7s for$ is soft and bendin#, and its function

is ard and direct6 en a lar#e force arri8es, it cannot be easily neutrali9ed :itout softness and

bendin#6 ;nce te opponent7s force is neutrali9ed, e cannot be sot a:ay 8ery far :itout

ardness and directness6 And so it is said< *itin cur8in#, see= to be strai#tenin#6 "tore and

ten issue6 +e practice of tis art lies in sin=in# ener#y to your eliir field and in purely usin#

spirit to $o8e6 It does not e$pasi9e te a:=:ard effort tat as built up trou# ac'uired abits,

and so :innin# fi#ts is li=e doin# notin# at all6

In addition to #reat s=ill, it also acie8es >aoist :isdo$6 ?ao9i said [ Daodejing, capter @)]< *If

you :is to sei9e so$etin#, you $ust first sare it6 It says in te +ai%i classics< *If e puts

pressure on $y left side, $y left side e$pties, or if e puts pressure on $y ri#t side, $y ri#t side

disappears6 +e idea is< e ta=es, and I let i$ a8e it6 4uan#9i said [ Zhuangzi , capter 2]<

*;btainin# te center of te circle, one responds :itout li$itation6 It says in te +ai%i classics

tat *te ener#y is li=e a :eel and to *$o8e ener#y as tou# trou# a :indin#pat pearl,

:ic is te idea of #ettin# centered in order to respond li$itlessly6 +erefore in tis art, to[ Daodejing, capter 10aoist

teacin#s6 itout $any decades of :or=, you :ill not be able to apply it eiter :ell or correctly6

After "un ?utan# co$pleted tis boo=, e assi#ned $e te tas= of $a=in# a preface6 I a8e not

yet really fi#ured out tis art $yself, but I offer tese brief inade'uate :ords e8en tou# I cannot

%ud#e :eter or not tey are #ood enou#6

– :ritten by /en 4en#9e [ei$in#] of isui, >ec, 1C1C

–

序

P-.&A/. [B D !I3D]

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O%·#Ò]太極Óh4ÔaC^C_Òp—¾hÕÔÖ×¬qIŠØNÙŠÙNÚ學Û

ÜÝ×2ÞßàÜaáâ!"#$%

Accordin# to tradition, +ai%i Boin# :as created and trans$itted by 4an# "anfen#6 Altou# it

as separated into different brances, eac :it differences and si$ilarities, tey all e$pasi9e

$o8e$ent and stillness, separatin# and $er#in#, and forcelessly pressin# up te eadtop6 o:

tere is "un ?utan#7s 8olu$e of A Study of Taiji Boxing6 I a8e read its contents o8er and o8er

a#ain, and I find tey are 8ery consistent :it ?ao9i6 It can be considered as >aoist, for I can see no

distinction6

&or instance, +ai%i Boin# e$pasi9es e$ptiness and suns usin# force a#ainst force6 "urely tis

is li=e ?ao9i7s [ Daodejing, capter 5


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is called enli#ten$ent6 /lear your $ind and see= for tis6 It :ill all co$e to you if you :or= at it6

– [:ritten by u !in#u]

–

太極拳學—序

AD+H;-7" P-.&A/.

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¶·>ut+¸Ö¹孫福全º序

en te uni8erse be#an, te pri$ordial ener#y started flo:in#6 "tates of $o8e$ent and stillness

separated and co$bined, #i8in# rise to all tin#s, epressin# ac'uired peno$ena6 +e innate

pri$ordial ener#y :as endo:ed :it ac'uired for$6 Ac'uired for$ still contained :itin it te

innate pri$ordial ener#y6 +erefore u$an bein#s are an e$bodi$ent of innate and ac'uired

co$bined into one6 People naturally a8e tou#ts and passions, and an irre#ularity to teir

passi8e and acti8e aspects6 +eir innate pri$al ener#y #radually fades and teir ac'uired ener#y

#ro:s in its place6

As te acti8e aspect :anes, te passi8e aspect flourises, and ten te si =inds of at$osperes

affect us F:indy, cold, ot, da$p, dry, s$o=yG and te se8en =inds of e$otions are felt [%oy, ra#e,

:orry, obsessi8eness, #rief, fear, soc=]6 +e body #ets increasin#ly :ea=ened and illnesses

repeatedly arise6 Ancient people :orried about tis, and so tey eperi$ented :it $edicines to

dispel teir ail$ents and silent $editations to nouris teir $inds6 +ey also :ondered :eter

$o8e$ent and stillness could not be used to#eter, and so tey also in8ented boin# arts in orderto see= a restoration of teir natural ener#y6


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?ater, :en >a$o tra8eled east to sare te ay, e ca$e to te "aolin +e$ple in Henan6 He

:orried te $on=s :ere da$a#in# teir spirit fro$ sittin# in etended $editation, for tey

appeared a##ard and e$aciate6 +erefore e put fort te teory of s$ootness and coarseness,

of passi8e and acti8e, eplained about te pri$al ener#y of te innate condition, and :rote

te Sinew Changing Classic and te Marrow Washing Classicto teac people o: to practice in

order to in8i#orate teir bodies6 +en in te "on# >ynasty, ue &ei built upon te essence of te

t:o classics to create !in#yi Boin#, suitable for practical use, and te principles of Ba#ua Boin#

:ere also contained :itin te$6 +is :as te ori#in of te boin# arts of te internal scool6

In te uan >ynasty, durin# te rei#n of .$peror "undi [1@@@1@0], 4an# "anfen#, a >aoist

of udan#, noticed tat tose :o :ere bot culti8atin# eliir and practicin# boin# arts :ere

usin# an inappropriate de#ree of ac'uired stren#t and :ere tus unable to acie8e an ener#y of

centered ar$oniousness, resultin# in ar$ to teir eliir and a di$inisin# of teir pri$al

ener#y6 +us e abided by te principles of te "ine: /an#in# and Marro: asin#, applied te

for$ of 4ou >unyi7s *.planation to te +ai%i >ia#ra$, sei9ed upon te teory in te He -i8er

>ia#ra$ and ?uo -i8er >ocu$ent, as :ell as te reasonin# fro$ te Boo of Changes, adoptin#

teir $entality of naturalness, and $ade te +ai%i boin# art, re8ealin# te secrets of nurturin# te body6

+is art $a=es use of ac'uired postures, but not of ac'uired stren#t6 In e8ery $o8e$ent and

stillness, it is entirely natural, ne8er e$pasi9in# ani$al 8i#or, for its purpose is to transfor$

ener#y into spirit6 +e art contains te subtleties of te sin#le principle, t:o ener#ies, tree real$s,

four $anifestations, fi8e steps, si unions, se8en stars, ei#t tri#ra$s, and nine palaces6 It #oes

fro$ te sin#le principle to te nine palaces, ten returns to te sin#le principle [te sa$e idea as

:it 3uo unsen7s ine Palaces steppin# cart]6

+e *sin#le principle is te ener#y of centered ar$oniousness :itin your belly durin# te

startin# position of te boin# set6 +is is te *#rand polarity6

+e *t:o ener#ies are your body7s postures of $o8e$ent and stillness6 +ese are te *dualaspects6

+e *tree real$s are tose of ead, and, and foot, or te upper, $iddle, and lo:er6

+e *four $anifestations are< ad8ancin#, retreatin#, #oin# to te left, and #oin# to te ri#t6

+e *fi8e steps are< ad8ance, retreat, left, ri#t, and stayin# in te center6

+e *si unions are te tree internal unions – essence united :it spirit, spirit united :it

ener#y, ener#y united :it essence – and te tree eternal unions – soulder united :it ip,

elbo: united :it =nee, and united :it foot – $er#ed to#eter as one to $a=e si unions6

+e *se8en stars are< te ead, and, soulder, elbo:, ip, =nee, and foot6

+e *ei#t tri#ra$s are< :ardin# off, rollin# bac=, pressin#, pusin#, pluc=in#, rendin#,

elbo:in#, and bu$pin#6

+e *nine palaces are te ei#t and tecni'ues plus centeredness6

4an# used te He -i8er >ia#ra$ and te ?uo -i8er >ocu$ent as te basis, te ei#t tri#ra$s

and nine palaces as te fra$e:or=, as :ell as usin# te fi8e ele$ents for te e$bodi$ent, and te

se8en stars and ei#t tri#ra$s for te function, in order to create tis +ai%i boin# art6 Its profound

subtleties :ere detailed in te treatise of an# 4on#yue of "ani6 It tereafter branced off into

different styles, eac :it its o:n ideas and 8ariants of te postures6

In te in# >ynasty, durin# te rei#ns of .$peror >ao#uan# [120–150] and .$peror

!ianfen# [150–1)1], tere :as a u uian# of 3uan#pin#6 He eard tat in te 8illa#e of

4aobao, Huai'in# Prefecture, Henan, tere :as a /en in#pin# :o :as an epert at te art,

and uns:ayed by te distance, e :ent to personally call upon i$6 He subse'uently learned fro$

/en for se8eral $onts and obtained te $etod6 He later tau#t it to ?i iyu, :o :ould :ritete &i8eord &or$ula6 ?i ten tau#t te art to Hao ei9en, :o studied it for se8eral decades


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and deeply #rasped its subtleties6

I recei8ed instruction fro$ Hao, practicin# daily for se8eral years, and ca$e to so$e:at

understand te #eneral principles :itin te art6 I also deeply pondered upon $y o:n eperiences

fro$ $y pre8ious trainin#, and ten te tree arts of !in#yi Boin#, Ba#ua Boin#, and +ai%i

Boin# $er#ed to beco$e a sin#le essence6 +is sin#le essence is yet separated into te tree

distinct syste$s6 +e postures of te tree syste$s are different, but teir principles are te sa$e6

Pre8ious #enerations passed tese arts do:n only by :ay of oral instruction

and did not $a=e speciali9ed boo=s about te$6 ene8er teories did appen to #et :ritten

do:n, it :as often by so$eone :o :as not really a practitioner any:ay6 .8en tou# $y s=ill is

still $erely crude, I a8e 8entured to $a=e boo=s about !in#yi, Ba#ua, and +ai%i6 +e postures

:itin tis boo= are represented by bot poto#raps and eplanations, so tat all tose :o a8e

an a$bition to:ard tis art can a8e a $odel to i$itate6 If you do your best, you :ill after a lon#

ti$e obtain its :onders :itout too $uc difficulty6 +e autentic teory :itin tis boo= as

been trans$itted trou# 8arious $asters, and since I do not possess a 8ery literary style of

:ritin#, you :ill find it accessible6 ere8er I a8e $ade $ista=es, I ope you :ill pardon $e, and

I :ould be #rateful for corrections6 – :ritten by "un &u'uan of an /ounty, Hebei, ;ct, 1C1C

–

太極拳»¼

+H. AM. *+AIJI B;!I3

^—í½ð}%8çF¾H養}èhç2¿2Àç2Á2ÂçØ;2œç0Ã0極ç(Šõç

BVeØhaç#huÄÅÆqH)eçÇÈq百É&+z不Ž+z/不Y+&la

氣+不+6k(之‘ebc+p’此氣而3+放“”之_+p–此氣而—+‘


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peno$ena], :ic is a #rand polarity6 Ancient people could not eplain it to oters, but it is tis6

+ey :ere not able to :rite in boo=s, yet still it is tis6

ou can epand and contract, $o8e$ent and stillness tradin# places6 If you understand tis

principle clearly, ten you can :itin eac posture co$bine ed#e and center, and obtain its

$ar8elous effects6 A surroundin# ed#e represents a for$ed e$pty circle6 A rubbedin center

represents a for$less full circle6 +ese t:o are te principle of e$pty and full in +ai%i Boin#6 Its

postures :itin are e$pty, ten not e$pty, not e$pty, ten e$pty6 +is ener#y circulates

uni$peded, ni$bly, and :itout pattern, neiter ca8in# in nor bul#in# out6 [&ro$ te Zhong

!ongurin# playin# ands, eac

$o8e$ent is also a stillness6 In tis :ay, you :ill pre8ent yourself fro$ bein# disordered6 +us te

:ays of tis art as a :ole :ill brin# you 8ery close to te ay6

ñ°ç»°ñhœAçñ§ñ¨çŸp»Xç&lma+¸之練¹+(ŠýþáçX°4^õ

WçQÿZ[çW\[]ç縱橫聯絡çr4CgçV7,ç(Š^þáç古^云çŠŠ6ç百

戰百?çAVaç

+e first part of tis boo= is concerned :it $o8in# in a flo:in# :ay, co$binin# $o8e$ent and

stillness, spreadin# and $er#in#, up:ard and do:n:ard, and $a=in# inside and outside beco$e

one6 +is is called *practicin# te essence, and is te practice of =no:in# yourself6 +e second partof tis boo= is concerned :it partner practice, :it risin# and lo:erin#, ad8ancin# and retreatin#,


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:or=in# bot sides, $o8in# freely and stayin# connected, and can#in# endlessly6 +is is called

*practicin# te function, and is te practice of =no:in# te opponent6 An ancient $an said ["un9i

– Art of War, capter @]< *no:in# bot self and opponent, in a undred battles you :ill a8e a

undred 8ictories6 +is is te idea6

ñ°拳$27Chçw任—¾ç23'#89/çn%Ã養^浩¾hç(主ç

+e boin# art in tis boo= 8alues naturalness rater tan 8i#or, and tereby :ill not di$inis te

stren#t you a8e de8eloped6 It is especially *#ood at nurturin# FyourG noble ener#y [ Mengzi ,

capter 2a]6

ñ°nŒ(%身;~çÛ_¤胞çC論何界ç男女L幼çx¨7ç身)過懦ç¨%ù

強ç過*ç¨%ù&ç或H身)極弱ç及H勞'病症ç或因他種拳$ç1Ch/23D7

ç@¡¨%Dç“hî馴oeØçhR;Ô—Öç却病延uç¨操W劵ç

Dse tis boo= :it particular attention to:ard selfculti8ation6 e are all co$patriots, no $atter

:ere :e co$e fro$6 Man or :o$an, youn# or old, all can practice tis art6 +e o8erly $ee= can

beco$e $i#ty and te o8erly tou# can be softened6 It is for tose :ose bodies are 8ery :ea= or

debilitated by diseases, and it is for tose :o see= to train in a $artial art tat is not 'uite so

8i#orous as oters6 Anyone can practice it6 It :ill ta$e your te$pera$ent and brin# it to a state ofcentered ar$oniousness6 our 8itality :ill beco$e solid and your spirit :ill naturally beco$e full6

>isease :ill be pre8ented and life prolon#ed6 +ese results are #uaranteed6

ñ°“拳ev,ç»¼oœç§~â序çN末¯±ç(全°çññx\+º學çZÜ‹Œç

!Š拳eçñh"MÒç

+is boo= presents te boin# tecni'ues :it teir ori#inal na$es and te co$plete se'uence of

$o8e$ents in stepbystep eplanations, so tat tose students :it a :illin#ness to study :ill be

able to =no: te art7s subtlety of tere bein# a sin#le ener#y runnin# trou# it all6

ñ°#ñÑq$ñù太極拳T-及#½îç%«發Úç%達太極拳!Ôç3/GÒç因Š

qÑ¢”聯絡ç總p;(ñ)çO1&Ñaç

it eac of te postures in tis boo= is included a poto, enablin# te principles and 'ualities of+ai%i Boin# to be $ore realistically epressed in order for you to acie8e te art7s spirit and

beco$e capable :it its s=ills6 But you sould =no: tat eac posture is connected to tose

surroundin# it, %oined to#eter as a sin#le unit, and tat trou#out tere is to be no discontinuity

bet:een te postures6

ñ°çE'(‰ç¨%Ú拳$極-ç)*Ñç¨%"拳$0ÒIç

Altou# tis boo= is :ritten in a co$$on and sallo: style, it can illu$inate you to te art7s 8ery

deep teory, and altou# te posture descriptions are 8ery brief, tey can re8eal you to te art7s

'uite :onderful $etods6

ñ$¡,¢£F¤çù+學¨%g¤,ªçZÜD7ç&Y-Ò—±ç./Q0ç1H¤§

ç³“234ç

+e poto#raps tat are included :ere $ade in order for you to a8e i$a#es to i$itate6 If you

practice :it a $ind tat is recepti8e to te$, ten after a lon# ti$e te subtleties of te art :ill

naturally beco$e apparent to you and etraordinary effects :ill $anifest6 +o $y co$rades

e8ery:ere, I burn so$e incense to offer tese opes6

–

»ñ太極拳à5

/;+.+"

Part ;ne< +ai%i Boin# "et

éñ章 C極學

16 ;P;?A-I+

é4章太極學26 3-A> P;?A-I+


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é™章 êëì學

@6 +D/ I +H. -;B.

éH章 ÌW學

E6 ;P.I3 HA>"

éI章 pW學

56 /?;"I3 HA>"

é六章 ò7學

)6 "I3?. HIP

é七章 ÝW»Ñ學

6 -AI". +H. HA>

é>章 89:;學

6 HI+. /-A. "H;" I+" I3"

ék章 ÌW學

C6 ;P.I3 HA>"

ét章 pW學

106 /?;"I3 HA>"étñ章 ?@Ñ學

126 P?A +H. ?D+.

ét™章 Z步ABî學

1@6 A>NA/., PA--I3 B?;/, PD/H

étH章 @CDE學

1E6 ".A?I3 "HD+

étI章 F虎Gm學

156 /AP+D-. +H. +I3.- A> PD"H I+ BA/ +; I+" M;D+AIét六章 ÌW學

1)6 ;P.I3 HA>"

ét七章 pW學

16 /?;"I3 HA>"

ét>章 ?@Ñ學

1C6 P?A +H. ?D+.

é4t章 êëì學

206 +D/ I +H. -;B.

é4tñ章 ÌW學

216 ;P.I3 HA>"

é4t4章 pW學

226 /?;"I3 HA>"

é4t™章 ò7學

2@6 "I3?. HIP

é4tH章 `XHî學

2E6 3DA->I3 PD/H D>.- +H. .?B;

é4tI章 IJKWÑ學

256 >-IN. AA +H. M;. F?.&+G

é4t六章 IJK[Ñ學2)6 >-IN. AA +H. M;. F-I3H+G


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é4t七章 W>?@Ñ學

26 P?A +H. ?D+.

é4t>章 8L:;學

26 HI+. 3;;". "H;" I+" I3"

é4tk章 ÌW學

2C6 ;P.I3 HA>"

é™t章 pW學

@06 /?;"I3 HA>"

é™tñ章 ?@Ñ學

@26 P?A +H. ?D+.

é™t™章 ™"M學

@@6 +H-.. +H-;D3H +H. BA/

é™tH章 ÌW學

@E6 ;P.I3 HA>"é™tI章 pW學

@56 /?;"I3 HA>"

é™t六章 ò7學

@)6 "I3?. HIP

é™t七章 NW學

@6 /?;D>I3 HA>"

é™t>章 OPQ學

@6 -I"I3 DP A> -.A/HI3 ;D+ +; +H. H;-".

é™tk章 [QR學

@C6 -I3H+ ?I&+I3 I/ éHt章 WQR學

E06 ?.&+ ?I&+I3 I/

éHtñ章 S身TR學

E16 +D- A-;D>, I/

éHt4章 U步õî學

E26 "+.P "D//.""IN.?, PD/H

éHt™章 V身4Q學

E@6 +D- A-;D>, >;DB?. I/

éHtH章 W身X虎Ñ學

EE6 >-API3 B;>, /-;D/HI3 +I3.- P;"+D-.

éHtI章 WTR學

E56 ?.&+ I/

éHt六章 [YR學

E)6 -I3H+ P-.""I3 I/

éHt七章 »步ABî學

E6 "+.P &;-A->, PA--I3 B?;/, PD/H

éHt>章 @CDE學

E6 ".A?I3 "HD+

éHtk章 F虎Gm學

EC6 /AP+D-. +H. +I3.- A> PD"H I+ BA/ +; I+" M;D+AI

éIt章 [SÌW學506 ;P.I3 HA>" F+D-I3 +; +H. -I3H+G


10/82

éItñ章 pW學

516 /?;"I3 HA>"

éIt4章 ?@Ñ學

5@6 P?A +H. ?D+.

éItH章 êëì學

5E6 +D/ I +H. -;B.

éItI章 ÌW學

556 ;P.I3 HA>"

éIt六章 pW學

5)6 /?;"I3 HA>"

éIt七章 Zò7學

56 >IA3;A? "I3?. HIP

éIt>章 [QŸ\學

56 I?> H;-". N..-" I+" MA.éItk章 ÌW學

5C6 ;P.I3 HA>"

é六t章 pW學

)06 /?;"I3 HA>"

é六tñ章 ò7學

)16 "I3?. HIP

é六t4章 ["M]學

)26 -I3H+ +H-;D3H+H.BA/ PA?M

é六t™章 ^女_`學

)@6 MAI>. ;-" +H. "HD++?.é六tH章 W>?@Ñ學

)E6 P?A +H. ?D+.

é六tI章 êëì學

)56 +D/ I +H. -;B.

é六t六章 ÌW學

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é六t七章 pW學

)6 /?;"I3 HA>"

é六t>章 ò7學

)6 "I3?. HIP

é六tk章 NW學

)C6 /?;D>I3 HA>"

é七t章 NWXa學

06 ?;.-I3 &-;M /?;D>I3 HA>"

é七tñ章更bóÒ學

16 -;;"+.- "+A>" ; ;. ?.3

é七t4章 IJK學

26 >-IN. AA +H. M;.

é七t™章 W>?@Ñ學

@6 P?A +H. ?D+.

é七tH章 8L:;學E6 HI+. 3;;". "H;" I+" I3"


11/82

é七tI章 ÌW學

56 ;P.I3 HA>"

é七t六章 pW學

)6 /?;"I3 HA>"

é七t七章章 W>?@Ñ學

6 P?A +H. ?D+.

é七tk章 ™"M學

C6 +H-.. +H-;D3H +H. BA/

é>t章 ÌW學

06 ;P.I3 HA>"

é>tñ章 pW學

16 /?;"I3 HA>"

é>t4章 ò7學

26 "I3?. HIPé>t™章 NW學

@6 /?;D>I3 HA>"

é>tH章 OPQ學

E6 -I"I3 DP A> -.A/HI3 ;D+ +; +H. H;-".

é>tI章 t‡cd學

56 /-;"".>B;> "I3I3 ?;+D" I/

é>t六章 Z步eî學

)6 A>NA/., PD/H +; +H. /-;+/H

é>t七章 [步êëì學

6 -.+-.A+, +D/ I +H. -;B.é>t>章 ÌW學

6 ;P.I3 HA>"

é>tk章 pW學

C6 /?;"I3 HA>"

ékt章 ò7學

C06 "I3?. HIP

éktñ章 ò7Xa學

C16 ?;.-I3 &-;M "I3?. HIP

ékt4章 »步七J學

C26 "+.P &;-A-> I+H +H. BI3 >IPP.-

ékt™章 X步f虎學

C@6 "+.P BA/ +; -I>. +H. +I3.-

éktH章 Sgcd學

CE6 +D-+;+H./;-.- "I3I3 ?;+D" I/

éktI章 hij虎學

C56 B.> +H. B;, "H;;+ +H. +I3.-

ékt六章 Âíî學

C)6 >;DB?. -D"HI3 PD/H."

ékt七章 ôõkñ學

C6 PA""IN. O A/+IN. M.-3. I+; ;.

ékt>章 C極PT學C6 -.+D-I3 +; A "+A+. ;& ;P;?A-I+


12/82

X°太極拳õW,±

Part +:o< +ai%i Boin#7s Playin# Hands Metods

éñ章 õW,±學

16 Playin# Hands Metods

é4章 õW步±學

26 Playin# Hands "teppin# Metods

é™章 õWQR學

@6 Playin# Hands "tartin# Position

éH章 öõWQR學

E6 "tartin# Position for Person A

éI章 ÷õWQR學

56 "tartin# Position for Person B

é六章 ö÷õWpñ學

)6 A O B Join Hands

é七章 ÷eW學

6 B – -ollin# Bac= é>章 öfW學

6 A – Pressin#

ék章 ÷dW學

C6 B – ardin# ;ff

ét章 ÷gW學

106 B – Pusin#

étñ章 öeW學

116 A – -ollin# Bac=

ét4章 ÷fW學

126 B – Pressin#ét™章 ödW學

1@6 A – ardin# ;ff

étH章 ögW學

1E6 A – Pusin#

étI章 ÷eW學

156 B – -ollin# Bac=

ét六章 öfW學

1)6 A – Pressin#

ét七章 ÷dW學

16 B – ardin# ;ff

ét>章 4^õWlÑ學

16 +e Metod of ":itcin# &eet

étk章 4^õWÐ步±學

1C6 +e Mo8in#"tep Metod

é4t章 $@m›I‡ˆ SnÍoˆ °pqõWAþ¥‰

206 ?i iyu7s &i8eord &or$ula, +ric= to -eleasin#, and .ssentials in Practicin# te "olo "et O

Playin# Hands

太極拳XñO

F.nd of Part +:oG

–

â»ñ太極拳r[PA-+ ;.< +AIJI B;!I3 ".+]


13/82

éñ章 C極學

1a6 ;P;?A-I+

C極ç‹^ƒD拳$+çÜCB‘ç`CB§çàCBsçWÕCtuç身)C§~çôõƒ

淸淸淸淸淸淸淸淸淸淸淸淸淸淸淸淸淸淸淸淸淸淸淸淸淸淸vç wƒŸçkkxxçñhy¾açá^}q9z½ç

{ôõ½çFHy¾èhç|(ëOB}çq:h:/}Kç¥%&不»4+l不»]+以

D®¯不eç&l不a+¯¼3®+®O½ +yk¾之z¿mÀ"çonpolarity is te state you are in before be#innin# te boin# set6 our $ind is :itout tou#ts6

otin# $oti8ates your intention6 +ere is notin# to dra: your #a9e6 our ands and feet are

:itout $o8e$ent6 our :ole body is :itout $o8e$ent6 Passi8e and acti8e are not yet distinct6

/lear and unclear are not yet differentiated6 All is $ied and 8a#ue, a sin#le o$o#eneity6

A person is born bet:een te s=y and #round, and raised by te passi8e and acti8e aspects6

;ri#inally tere is a pure 8itality, but ten tere is distraction by $aterial desires, and tus arises

an a:=:ard ener#y and a:=:ard effort6 Added to tat, one does not understand o: to culti8ate

oneself internally or nouris oneself eternally, until finally te passi8e and acti8e aspects can no

lon#er blend, and te internal and eternal are no lon#er one6 en te acti8e aspect reaces its

pea=, it #i8es rise to te passi8e, ten :en te passi8e aspect reaces its li$it, it :ears out, andtere is notin# suc a person can do6

;nly a :ise person as te $etod of re8ersin# tis $o8e$ent, in8ertin# ian and un

[*/reati8e and *-ecepti8e Fen te */reati8e tri#ra$ is placed on top of te *-ecepti8e

tri#ra$, tey for$ ea#ra$ 12< *"ta#nation6 en tey are flipped o8er so te *-ecepti8e

tri#ra$ is placed on top of te */reati8e tri#ra$, tey for$ ea#ra$ 11< *Peace6G] :it te

$ecanis$ of turnin# te ener#ies, and is able to return fro$ te ac'uired condition to te innate,

transfor$in# one7s a:=:ard ener#y and a:=:ard stren#t to i#nite a retrie8al of one7s ori#inal

condition of ener#y penetratin# to te eliir field6 +us te function of te tirteen dyna$ics in

tis boin# art is to del8e into te $etod of continuous srin=in# and etendin#6 It is said tat

nonpolarity [:u%i] can #i8e rise to #rand polarity [tai%i] Ftis continuousness $eanin# te #rand

polarity [as opposed to te notin#ness of nonpolarity]G6

*+e tirteen dyna$ics are< :ardin# off, rollin# bac=, pressin#, pusin#, pluc=in#, rendin#,

elbo:in#, bu$pin#, ad8ancin#, retreatin#, #oin# to te left, #oin# to te ri#t, and stayin# in te

center6 [ardin# off, rollin# bac=, pressin#, pusin#, pluc=in#, rendin#, elbo:in#, and bu$pin#

relate to te ei#t tri#ra$s


14/82

stayin# in te center relate to $etal, :ood, :ater, fire, and eart – te fi8e ele$ents6 +ese

co$bined [5] are called te +irteen >yna$ics6 +is is :ere +ai%i Boin#7s *tirteen

dyna$ics #ets its na$e6

+e art separates into for$ and function6 +e solo set7s ad8ancin#, retreatin#, #oin# to eiter

side, and stayin# centered pro8ide for$6 ardin# off, rollin# bac=, pressin#, pusin#, pluc=in#,

rendin#, elbo:in#, and bu$pin# pro8ide te function6 ;r it can be said tat te fi8e ele$ents are

te basis and te ei#t tri#ra$s are te fra$e:or=6 In sort, te internal and eternal, for$ and

function, :or= to#eter6 +o practice te set is te :or= of =no:in# te self, :ereas :en t:o

people are practicin# pusin# ands, it is te :or= of =no:in# te opponent6 en practicin# te

solo set, :itin tere is essence, ener#y, and spirit6 It is i$portant tat you be able to #et your

:ole body to a8e a rounded fullness, :itout #aps6 en trainin# te and tecni'ues, te

$o8e$ents of your ands and feet sould :it your :ole body be ni$ble and not sta#nant6 An

early $aster said< *All day e8ery day, de8elop in your tecni'ues6 After lon# practice, you can =no:

bot opponent and self, and :ill be able to control te opponent and not be controlled by te

opponent6

éñÑ C極學¦1b6 ;P;?A-I+ P;"+D-.

QRŽ‰!ç身M+ÒçTWXçTa2¨‚X,/çX¥—¾çTÕ(ktºÑç@

açTÕ‘@2,/’“çTÕ8äç@2,/Y•ç身M@¤ÒÍ”zçWÕ@C‚來

§~–>ç身ÜƒŠÌpª«5Ðç|+#—¾½çœA2çÜeÀÀ——ç&z«él

z«ê“ëìÇ£bZ©zíî+

Be#in by facin# s'uarely6 our body stands strai#t6 our ands an# do:n6 our soulders $ust

not #o do:n:ard :it eertion, but in an#in# do:n sould do so naturally6 our feet $a=e a

ninety de#ree an#le, as in te poto6 our toes do not use eertion to #rab and curl in, and your

eels do not use eertion to press and t:ist6 our body see$s to be standin# in sand, your ands

and feet :itout balancecorrectin# $o8e$ents6 our body and $ind do not yet =no: ofepansion or contraction, or te li8eliness of pressin# up your eadtop6 Just innocently #o alon#

:it :at is natural, flo:in# alon# selflessly, your $ind 8oid and ca8ernli=e, inside :itout

tin=in#, outside :itout loo=in#, and as for epandin# and contractin#, co$in# and #oin#,

ad8ancin# and retreatin#, tey all so: no si#n of acti8ity6


15/82

é4章太極學

2a6 3-A> P;?A-I+

太極çÍqC極eç|Ýñ0eØç0Z5極Rç#h˜q&*+Ÿ(™ç#hšq›

açY(Iç&la氣之+¿以ï=ð+ñ®¯+故(術之&ò+{(^身æççÍ9N

€çÍ^N½çÍëN-çÍ•N&'(術+¬óôõ+BUŸa+故¬之曰NO+

古^云çC極;太極ç2ó拳$(¾çG;及qœBVžeçŸrBV¡çIrBV¢

Ôç»£E¤ç¥xAhœAEçm&'(術+{g5'ö÷ø+ùúû^¹+üýþ而ÿ

哉+

+ai%i [#rand polarity] co$es fro$ :u%i [nonpolarity]6 &irst see= fro$ suc oneness to arri8e at a

state of centered ar$oniousness, ten to be at a point of etre$e naturalness6 +e ener#y idden

on te inside represents *8irtue and te ener#y apparent on te outside represents *te ay6

Inside and outside $o8e as one6 +is ;ne can position te uni8erse, pre#nant :it te passi8e and

acti8e aspects6 +erefore te internal po:er in boin# arts truly is te basis of te u$an body6 In

ature, it is *destiny6 In u$an bein#s, it is *disposition6 In all tin#s, it is *principle6 And in

ter$s of tecni'ue, it is te internal scool of boin# arts6 Altou# te na$es are different, te

teory is te sa$e6 +us tis art is called *+ai%i6 An ancient $an said [4ou >unyi, first line of *.planation to te +ai%i >ia#ra$]< *u%i, ten

tai%i6 ot only in te $artial arts is tis so6 It etends to te /onfucianists, :o called it *oldin#

to te center [ Mengzi , Eb20 O a2)], te Buddists, :o called it *tat round feelin#, and te

>aoists, :o called it *te 8alley spirit [ Daodejing, capter )]6 Altou# tese na$es are

different, all co$e fro$ tis approac6 +erefore te internal $artial arts truly are :it >aois$

te eterior and interior of eac oter, and are not $erely a $eans of culti8atin# ealt and

prolon#in# life6

éñ– 太極學¦

2b6 3-A> P;?A-I+ P;"+D-.

淸淸淸淸淸淸淸淸淸淸淸淸淸淸淸淸淸淸淸淸淸淸淸淸QRTWX çTa¥Ìç[Õ‘Ž¦•+SWÕ•(HtI

ºÑçVS[ÕŽ¦•Äç¤Ä@ŽW§•SçT¨ŽZgH¬ç“Ü©ªçh‚X«ç¬,`

ªç¥—¾ç2¨,:/ç«V•Äç¥SÜ`ç„…ç»X&l+m同a氣旋Ä之…+舌頂

上 +#5上提+m此Ÿ¸之ÄÅÆ+® •h€ç,Î|9ŠñhçAh»N太極ç|¯云ç太

極]ñhçñhÏ太極ç·AçYœ°Ÿç%及&'(術+z不8ŽBO+z2‹±#極ç更f

CB2,#極2¾;O%0身)²5ç&la氣+gN虛同¹難™+

Be#in :it your ands an#in# do:n, soulders loosenin#6 our ri#t toes t:ist in:ard to point

strai#t and $a=e a fortyfi8e de#ree an#le :it your left foot6 As your ri#t foot t:ists in:ard,

your ead t:ists to te left so your #a9e is to te corner6 Ma=e your $ind steady6 our ener#y sin=s

do:n6 our :aist uses intention to sin=, and sould do so naturally and $ust not use eertion6 As

it sin=s and your ead t:ists, tey sould, :it your intention, eliir field, upper body and lo:er,

inside and out, a8e a sense of turnin# in unison6 our ton#ue touces your upper palate and your

rectu$ lifts6 en li=e tis, it is called *te in8ertin# of ian and un, te $ecanis$ of turnin#

te ener#ies, re8ersin# teir $o8e$ent to restore te innate sin#leness of ener#y6 +is ener#y is

called *#rand polarity6 It as been said tat *+ai%i is continuousness and continuousness is +ai%i6

?oo=in# at it fro$ tis point of 8ie: is sa#eli=e and saintli=e6 +e boin# arts of te internal scool

all a8e tis principle, preser8e tis principle, and $a=e use of tis principle6 +o not do so and yet

ope to culti8ate your body until it is a#ile, inside and out are a continuousness, and you are one

:it te uni8erse, :ould be difficult to reali9e6


16/82

é™章 êëì學¦

@a6 +D/ I +H. -;B. FPart 1G

|“TWpŽ¦•ç•0TWÜ”ôçTW³´´¤Äñhç@Fµ大¶”DçTW·¦p

¬ç+µ—¸TaçŽWZgç—X§ç‚Yçü‚»§QçTWQÄS¹h¤Ä@¤ºT…»

¼çº0¦„…ÕçÏ½S4™¾¿

&irst your ands t:ist in:ard to:ard eac oter until your pal$s are facin# eac oter6 our

ands ten slo:ly $o8e to#eter as tou# oldin# a lar#e ball, te distance bet:een te$ bein#

soulder :idt6 +ey ten #o to te left corner fro$ belo:, for:ard and liftin# up, alon# :it yourinalation, as tou# dra:in# t:o arcs until in front of and about t:o or tree inces a:ay fro$

your eliir field Fi6e6 your lo:er abdo$enG6

é4– êëì學¦

@b6 +D/ I +H. -;B. FPart 2G


17/82

YÑDÀ;ƒÀÄç]“TWçÁ@Fµñ¶çiµ身MçSÂh¤Ä‚Ãº»¼çA種Â

¹2¨HÄç[Wº0Ü›çSWWu+ç身MÁ+Òç2¨À¿ÅZçTÆSTWºÄç¥¤

Ä´´‚Xh'çh0¦'Çç»XDÈºç¬¥ª«ç^云ç%¬(主ÉÊÊË`Í¬

½A`aTÆ¦äç¤Ä‚ÃË«ç[Õ8äç極/‚»Y«çÌ云ç«QqRä@A`aV@

極/‚»ª«çÜ¥Z5ç“Ta¥Ì³“h/,`‚ÃÊË,Ô,Îq„…YÜ—¾Z5"

en te pre8ious posture see$s to stop but as not yet stopped, ten your ands, still as tou#

oldin# a ball, dra: close to your body :it your ealation and dra: bac= in a re8erse arc6 our

breatin# sould not be audible6 our ri#t and arcs to your solar pleus :it your left and le8el

and strai#t6 our body is still upri#t and $ust not lean in any direction6 en your ands arc

bac=, your le#s sould slo:ly bend until inside tey a8e a rounded fullness, $a=in# se$icircles

fro$ ip to foot6 our :aist sould a8e an ener#y of sin=in#6 FPre8ious #enerations said to *use

your :aist as te controller and *at e8ery $o$ent, pay attention to your :aist6 It is tis idea6G

our ips at te sa$e ti$e a8e an ener#y of srin=in# in6 our ri#t eel puts its ener#y into

pressin# up:ard6 FA sayin# #oes< *Po:er starts fro$ your eel6 It is tis idea6G our ead also puts

its ener#y into pressin# up:ard6 our $ind sould be *e$ptily a:are [i6e6 in a state of natural

efficiency]6 F+o do tis, #et your soulders to loosen, ten use intention to dra: bac= ener#y anduse spirit to send it to your eliir field [i6e6 perfor$ re8erse breatin#], ten your $ind :ill

naturally be e$ptily a:are6G

é™– êëì學¦

@c6 +D/ I +H. -;B. FPart @G

“YÑç@DÀ;ƒÀÄçWÕ³ŽWZgÍ¬çÕ8äçDÿƒÿzÄçTW³„Ü›çY

8µ´´ñhçŽWZgÌ¬çÌ0極ÕçTa@¤Ä‚ÃË«çÏ¥ÌTaTÎY–¥H/ç

%»YªÌËçx,`ç2¥,:/ç|¯云çZ5ª«açü云ç2Ï2ªç‚ZÿÀç

õW,±`ç2ÍAÜç[ÕSTWÌÄç@¤ÄŽYÐ步çÕ‘µzç¦YWÕ4™¾¿çÀ

ªçWÕS[ÕÍÄ@÷÷ÇÕµzçTWÁ@¤Fµ¶”DçT¨ÊµTWç‹eH¬ç

&ro$ te pre8ious posture, also :en it see$s to stop but as not yet stopped, your left foot ten

steps to te left corner6 en your eel see$s to land but as not yet landed, your ands ten #o

fro$ your solar pleus, for:ard and bac=:ard, slo:ly and continuously, etendin# to te leftcorner, etendin# to teir li$it6 our soulders at te sa$e ti$e a8e an ener#y of srin=in# in6


18/82

FIn oter :ords, loosen your soulders6G +e top of your ti#s sould a8e stren#t, pressin#

up:ard to etend and srin= in6 Al:ays use intention rater tan a:=:ard eertion6 A pre8ious

$aster said< *&orcelessly press up your eadtop6 He also said to *neiter co$e a:ay nor cras in

and *#uide te opponent in to land on notin#, altou# tese second and tird prases are $ore

of an intention in te practice of playin# ands, and not necessarily an ea$ple of :at is

appenin# ere6 As your ands etend, your ri#t foot does a follo: step for:ard until te toes are

toucin# do:n about t:o or tree inces in front of your left foot6 As your ri#t foot steps, your left

foot also #radually co$es do:n te rest of te :ay6 our ands are still as tou# tey are oldin#

a ball and your #a9e #oes alon# :it your ands, loo=in# directly bet:een te$6

éH– êëì學¦

@d6 +D/ I +H. -;B. FPart EG

›ºÑDÀç;&中之氣不停+兩fø’+g兩腿ø’+p速均ë回ò+腹&ÛšØ虛˜神氣以

…ÂÃ´丹田+神氣” |骨k此…*再„兩i+a氣ë右邊+m 平弧線+右i ´g右f平Ñ º º

直+左i"+g右ÒÓ¦'”ÔçWÕ‘¿QçÕ8äµzç@ÕÖ×`çWÕ‘çS身Wç¤

ÄŽ[§ØSç[Õäç@¤Ä´´µzçT¨Ùµ[WH¬ç2¨Àªç

+e eternal posture see$s to stop but te internal ener#y does not stop6 our soulders and ips

'uic=ly srin= in6 ou sould :itin your belly be fully rounded and e$pty, your intention

re8ersin# spirit and ener#y to your eliir field Fas in *spirit and ener#y #ater and collect in your

spineG6 +en your ands #o in unison to te ri#t side as tou# dra:in# a flat arc6 our ri#t

and arcs until pointin# strai#t aead, le8el :it your ri#t soulder, your left pal$ beside te

inside of your ri#t elbo:6 it your left toes liftin#, eel toucin# do:n and pi8otin# as tou#

spoolin# sil=, your left toes, body, and ands turn in unison to te ri#t side, your ri#t eel also at

te sa$e ti$e slo:ly toucin# do:n6 our #a9e is to:ard your ri#t and6 +ere $ust not be a

pause6


19/82

éI– êëì學¦

@e6 +D/ I +H. -;B. FPart 5G

³“[Õ‚YÍ¬çÕ8äµzçÊ]“TWñhµçS[Õ‚YÍÄç¤Ä@SñÙ”DçS

0TWÜŽ›çWWÜç¦µ[W¦Úç4™¾¿çTW³ñhç‚YG¬çTÒÓ‡h'RçW

ÕSTWçŽYGÄç¤ÄÐ步çÕ‘µzç¦[Õ4™¾¿ç[Õ‘ç@¤Ä‚XÿzçTÕ‘

¡ôZgçT¨ÁHY[WçkÀçS&Û虛˜+ k c舌頂上 +#5上提+腰Û ò+jÏ ¥ ® Y

«çVª«ç古^云çS& c氣騰Y尾閭正中神貫頂Ø^輕頂!"k此…*兩f+兩腿+ø’¥

ò+#mH+y©k?…+不k?$>+以後%此+X³&+´°'+Ûa氣+不Á°–@AçèN0Oç@¥Û身––ÜçÝÞÖß½Çç學2¨àaç

+en your ri#t foot steps out for:ard, eel toucin# do:n6 As your ri#t foot steps for:ard, your

ands see$ to $a=e a circle until your pal$s are facin# out:ard, your left pal$ about t:o or tree

inces a:ay fro$ your ri#t :rist, and your ands ten pus out for:ard in unison, ar$s sli#tly

bent6 As your ands pus for:ard, your left foot does a follo: step, toes toucin# do:n about t:o

or tree inces a:ay fro$ your ri#t foot, your ri#t toes at te sa$e ti$e co$in# do:n, bot feet

pointin# to te corner6 our #a9e is still for:ard to:ard your ri#t and6 +ere is a sli#t pause6

+ere sould be e$ptiness :itin your belly Fi6e6 co$plete relaationG, your ton#ue is toucin#

your upper palate, your rectu$ is lifted, your :aist sould a8e an ener#y of sin=in#, your feet

sould a8e an ener#y of pressin# do:n, and your ead sould a8e an ener#y of pressin# up6 FIt :as said by a pre8ious #eneration< *If tere is co$plete relaation :itin your belly, ener#y is

pri$ed6 our tailbone is centered and spirit penetrates to your eadtop, tus your :ole body :ill

be a:are and your eadtop :ill be pulled up as if suspended6 It is tis idea6G our soulders and

ips a8e an ener#y of srin=in# in as before6 Al:ays use intention, not a:=:ard eertion6 ?et tis

al:ays be te case fro$ tis point on6 &ro$ te be#innin# to te end of tis tecni'ue, it sould

flo: continuously and not $erely be fi8e parts as presented ere6 &ro$ start to finis, your :ole

body sould also be connected section by section and not allo: te sli#test brea= in te

$o8e$ent6 ou $ust not ne#lect tis6


20/82

éH章 ÌW學¦

E6 ;P.I3 HA>"

]“TWç@¤Fµh¶ç&中之氣+ël放(之…+兩i(‹+)*HaI+,+平-ë左右.

‘+‘´兩i/0g兩f1ö2+兩i°‹+30‘+4停+

+en your ands see$ to be oldin# a balloon tat is inflatin#, your tu$bs about one or t:o

inces a:ay fro$ your cest, spreadin# apart ori9ontally to bot sides until te ti#er7s $outs are

opposite your soulders6 our fin#ers are 8isibly spread6 "li#tly pause6

éI章 pW學¦

56 /?;"I3 HA>"

]“[Õ‘¿QçÕ8äµzç@@¤ÕÖ×ØS`çŽµW§•Sç•0Õ‰+ç身M•S¥ñhç2¨HàQàÿ½ÇºÑç«¥Øuç2¨Há/âãhìç³TWS[Õ•Äç¥¤


21/82

Äç@@¤Fµh¶ç‚ÃË½`‚ñÕpçp0T大We”¦¾¿çTWÜÀµçÁ@¤Fµ

¶”DçTÆ¥h'ç[ÕµzçWÕ8ääQçÕ‘µzçÀªçT¨HTW‹eç身)§~

ôõ¥cyçWÕ•SÌp¥—¾çÛ身2¨Hñßå強/ç

+en your ri#t toes lift, eel toucin# do:n, and te foot t:ists to te left until it is pointin#

strai#t6 our body7s turnin# sould be continuous and $ust not be interrupted by sudden liftin#s

or lo:erin#s6 +e stren#t sould be $ild and tere $ust not be any feelin# of disa#reeable effort6

As your ri#t foot t:ists, your ands sould see$ to be oldin# a balloon tat is deflatin#, $o8in#

in:ard to:ard eac oter until your tu$bs are about an inc apart6 +e pal$s are e$pty and as

tou# oldin# a ball6 our le#s sould be bent6 our ri#t foot touces do:n, eel lifted, toes

toucin# do:n6 /o$e to a pause6 our #a9e #oes bet:een your ands6 +e passi8e and acti8e

aspects of your body7s $o8e$ent sould be appropriate6 +e t:istin# of your feet, and openin# and

closin# of your ands sould be natural6 In te :ole body, tere $ust not be te s$allest bit of

strained effort6

é六章 ò7學¦

)6 "I3?. HIP

|“TWÚ‚›•ç³„Ü›橫uµç@eùæç‚W[´´ŸÌç極ÕçTWÜ›çTW]+

ÒçTWeS¨”uçT¨H[WèeéçWÕ‹TWŸÌÄç@¤Ä‚W§Í¬çZ橫µÿ

zç[Õ橫+µçWbSWÕeä•ñ¼çTÆ¦'¥Çç2¨HêhMç身MÁ¥+çTa

¥¥ÌçTÆ¦ä@¥¥ÌË«çTaTÆ¦ä¡¥ÌçSÏ3¥ÌçS¥“hÏ3ÊëìíçÔ

î)¨çS&之氣+不¿5Yë67>+Û以…Ã氣+´´Xïq„…çI™5云çððÉJç@

A`aç

&irst your :rists t:ist out:ard, ten your ands #o side:ays and le8el fro$ your solar pleus as

tou# slidin# alon# a lon# pole, slo:ly spreadin# apart to bot sides all te :ay to te end, pal$s

facin# out:ard and standin# upri#t, fin#ers at eye le8el6 our #a9e is to:ard te tip of your ri#t

forefin#er6 As your ands spread, your left foot steps to te left, co$in# do:n side:ays and

pointed dia#onally, :ile your ri#t foot is side:ays and pointin# strai#t6 our left =nee $a=es a

line :it your left toes6 our le#s, bendin# in:ardly, sould a8e a rounded fullness rater tan a

lifeless bend6 our body sould still be strai#t6 our soulders sould loosen6 our ips also

sould loosen and a8e an ener#y of srin=in# in6 it your soulders and ips bot loosenin#,

your belly ten can loosen6 it your belly loosened, te ener#y ten can #ater and collect in your


22/82

bones6 our spirit is co$fortable and your body is cal$6 +e ener#y :itin your belly sould not

abruptly be pressed do:n, but sould, by te use intention to $o8e ener#y, slo:ly descend and

per$eate into your eliir field6 +e Daodejing [capter )] says< */ontinuin# fore8er6 +is is te

idea6

é七章 ÝW»Ñ¦

6 -AI". +H. HA>

|“全身XÜçñÍWÆ»ç¬ª«çÊ8“WWçWÜ›µç@º»»¼ç8´i9 -!i

=:+Àªç[WSWW¤Äç@@86弧線+8´(‹’+ -丹田氣;+ ³+yg兩i同/ë左腿òçTÆDóƒóçÕ‘ÿzçSWÕ‘”ÔçTÕ”¦È¾

¿çTÆh'DÈºç身MÁ+µç©ªçTaTÆ¦äçSTW°Õ§Äçô¥¥ÌçS@¥

Ìç&中之氣不¿?7>ë6 +Û以神貫?+^MQ²ô停+而…#@停+再A²+ÒÛa氣貫«

B+ªurin# te $o8e$ent of your ands and feet, your

soulders and ips sould loosen, as sould your belly, and te ener#y :itin sould not sin=

do:n by :ay usin# a do:n:ard pressin# effort, but by :ay of concentration of spirit6 Altou#

your body7s posture stops, te intention still does not stop, and so it sould al:ays be a continuous

process as you $o8e into te net posture6 ou a8e to understand tis6


23/82

é>章 8L:;¦

a6 HI+. 3;;". "H;" I+" I3" FPart 1G

³“WWç„Võ‚Xÿçÿ0Ü›X§ç`iµöç大eäiµSçÀªç[WÚ‚›•ç•0

WÜ›ç„½SÕSWW¤Äç—WW›§‚»QçQ0VõçWMiµ9÷Õç[ÕSTW¤

Äç‚YÍ步çÕ8äµzçTÕ·¦çÍ—øç[ÕÿzÄç身M+µç23ñ§XÜ(

0ÃÕç¬ª«çTaTÆ¦äçx,`‚ÃË«çVª2¨ùªç@2¨ùËçÜeZ¨çÀ

À——ç¥CBúû2µ`‘ç—¾©ªç!(ÔÒç

+en your left and lo:ers fro$ your ead until at your solar pleus, elbo: close to your ribs,tu$b close to your belly, :ile at te sa$e ti$e your ri#t :rist t:ists out:ard until your pal$ is

facin# out:ard, and lifts fro$ your belly, passin# te outside of your left and, to your ead, te

bac= of te and close to te $iddle of your foreead6 our ri#t foot also at te sa$e ti$e steps

out for:ard, eel toucin# do:n6 +e distance bet:een your feet is up to you6 As your ri#t foot

co$es do:n, your body strai#tens, and te step is correct if it does not cause te :ei#t to sift6

our :aist as an ener#y of sin=in#, and your soulders and ips all srin= in by :ay of intention6

our eadtop $ust not noticeably press up, yet also $ust not noticeably srin= a:ay6 itin your

$ind, it is e$pty and 'uiet, 8oid trou# and trou#6 +ere sould be no tou#ts, no contact

:it ideas6 ;nce your $ind as a natural steadiness, ten it :ill all beco$e $a#ical6


24/82

é4– 8L:;¦

b6 HI+. 3;;". "H;" I+" I3" FPart 2G

³“[W大eäç¦µ[§üçDóƒóµç„VÕ‚XÿçÿÄ`¥+µ‚XýçWW„Ü›

X§çS[W‚XÿÄç¤Äiµ身Mkk‚»QçQ0Ü›çS[W”ÔçTW大eç”¦¾

¿ç[ÕSTWQÿÄçÕ‘´´µzç“XÜñÍ[Æ»çWÕ8äçS[Õ‘ÿzÄç@¤Ä

äQç‚YÐ步çÐ0[Õeä8§çÁÕ‘µzç¬ª«çTWS身Mñhµç´´‚YGç

G0TÒÓçD'1'çD+1+çT¨HTW‹eçÀªç

+en your ri#t and lo:ers fro$ your ead, te root of your ri#t tu$b see$in# to #o close but

not close to your face on te :ay, and te elbo: sould an# directly do:n6 As your ri#t and

lo:ers, your left and sli#tly lifts fro$ belo: your solar pleus, stayin# close to your body, until

beside your solar pleus and le8el :it your ri#t and, your tu$bs about an inc apart6 ile

your ands lift and lo:er, your ri#t toes slo:ly touc do:n and te :ei#t sifts to your ri#t le#6

As your ri#t toes co$e do:n, your ri#t foot lifts its eel and does a follo: step for:ard until %ust

sy of your ri#t toes, left toes toucin# do:n6 our :aist as an ener#y of sin=in# as your ands,

in unison :it your body, slo:ly pus for:ard until your ar$s see$ bent but not bent, strai#t but

not strai#t6 our #a9e #oes bet:een your ands6 Pause tere6


25/82

ék章 ÌW學¦

C6 ;P.I3 HA>"

±éH章ÌW學

"ee te poto for Posture E6

ét章 pW學¦

106 /?;"I3 HA>"

±éI章pW學

"ee te poto for Posture 56

étñ章


26/82

belly :aits for your left and to brus, it 'uic=ly loosens6 +e abo8e $ust all be done :it

concentration of spirit and ener#y, and $ust not use clu$sy eertion6 our body stays strai#t as

te :ei#t sifts to your left le#6 +e posture sli#tly pauses, but te intention :itin still does not

cease6 en te inside of your belly loosens, it is li=e a and tat as lifted a lantern and is

lo:erin# it strai#t do:n fro$ your eadtop until te posture as a rounded fullness, and te

inside is e$pty and 8oid6 +e roundness and fullness is li=e your :ole body as no #aps6 +e

e$ptiness and 8oidness is li=e an intention of te inside of your belly loosenin#6 +ese $ay be

$ere analo#ies, but if you constantly =eep te$ in $ind, understandin# :ill co$e6

ét4章 W>?@Ñ

126 P?A +H. ?D+.

|“TWIeôÌ+çW虎›»µç[Õ]ÿ³‚8撤步Õ‘µzç8撤步p¬ç2ñ§XÜ

(0ÃÕçÊ]“[W‚Ã拉ç拉0Ü›YÀªçWWS[W‚Ã拉Äç¤Ä‚YÌ¬0極ÕçW

Õ@¤Ä‚8撤ç撤0[ÕY§çÕ8äS[Õ”¦È¾¿çÕ‘µzçÀªç[Õ8äç@SW

Õ‚Ã撤ÄçÕ8ä@µzç˜身M‚Ã撤ÄçÔh©ªç2Á2ÂçS& c+L^輕Ü+m¥

同"˜之…+&lÛa氣-ë後K+不¿LM+練


27/82

ét™章 Z步ABî學¦

1@6 A>NA/., PA--I3 B?;/, PD/H

|“WW‚Wö


28/82

étH章 @CDE學¦

1E6 ".A?I3 "HD+

|“[W‚Ã抽çWWS[W‚Ã抽Äç„[ÒÓX§óµ¤Ä‚YÌ¬çTWñ抽ñÌçTW”

Ô(止çTWÚ¡Ž›•«ç•0TWÜ›ç[ÕS[W抽Äç@¤Ä‚8撤步ç撤0TÕ”¦

p¬ç量—身MO矮çÕÿzÄç總2ñ§Û身¸ehç(0ÃÕçÊ8TWSWÕ撤Äç¤Ä

‚Ã抽çT大e”¦¾¿ç抽0Ü›²²iªçWÕ撤ÃÄÕ‘µzçÕ8ä¦[Õ¾¿çTÆ¦

'¥ÇçDÈºç@aç|身M‚Ã撤Äç¥ñhµç身M@¤ÒÍ船»çŽ西µç

船‚東Aç¥ñh撤Ãç身M¥u©ç2¨àQàÿçO矮¥ñ律ç&irst :itdra: your ri#t and, your left and etendin# for:ard fro$ under your ri#t forear$,

one and :itdra:in# :ile te oter is etendin#, and once tey are net to eac oter, tey stop,

:rists bot t:isted out:ard so your pal$s are facin# out:ard6 As your ri#t and :itdra:s, your

ri#t foot :itdra:s a step, te distance bet:een your feet dependin# on your body7s ei#t6 en

te foot co$es do:n, it sould not cause te :ei#t to sift6 +en your ands and your left foot

:itdra: to#eter, your tu$bs about an inc apart, retractin# until #ently a#ainst your solar

pleus, and your left foot to about an inc a:ay fro$ your ri#t foot, toes toucin# do:n6 our le#s

bend in:ard and sould a8e a rounded fullness, $a=in# se$icircles, as in te poto6 Ho:e8er,

:en your body :itdra:s, it sould be continuous, your body as tou# standin# in a boat facin#

to te :est :ile te boat is $o8in# to te east6 /ontinuously :itdra:in#, your body sould besteady, and $ust not suddenly rise or suddenly drop, but a8e a unifor$ ei#t6


29/82

étI章 F虎Gm學¦

156 /AP+D-. +H. +I3.- A> PD"H I+ BA/ +; I+" M;D+AI

³“TWÜ›µçñÔ‚YG¬SÜ›uçTÒÓD'1'çD+1+çT¨HTW‹eçÀ

ªçWÕSTW‚YGÄç¤Ä極/‚YÍ步ç[Õ@Ê8緊Ð步ç¦WÕñ4¾¿ç身MO矮S

YÑÁñ律çÝ&ûç¬¥ª«çü¥¥Ì«çÛ身&l之氣gò+#mH +兩i兩腿P¥«

^Q²Q+m6P+lQô4停+而&中之…不¿R+k在ªo not be in disorder6 our :aist

sould a8e an ener#y of sin=in#, as :ell as of loosenin#6 +e ener#y and po:er of your :ole

body, inside and out, re$ains li=e te loosenin# and sin=in# in te pre8ious posture, and te

posture of your ands, le#s, and body is te sa$e6 It is as in te poto6 Altou# te out:ard

appearance as a sli#t pause, te intention inside $ust not stop6 It is up to you to sense tis6


30/82

ét六章 ÌW學¦

1)6 ;P.I3 HA>"

]“TWç@¤Fµh¶ç&中之氣+ël放(之…+兩i(‹)*HaI+,+平-.‘+‘´

兩i/0+g兩f1ö2+兩i°‹30‘+4停+

+en your ands see$ to be oldin# a balloon tat is inflatin#, your tu$bs about an inc or t:o

a:ay fro$ your cest, spreadin# apart ori9ontally until te ti#er7s $outs are opposite your

soulders, fin#ers spread6 "li#tly pause6

ét七章 pW學¦

16 /?;"I3 HA>"

]“WÕ‘¿QçÕ8äµzç@¤螺Ö×ØS`çŽµ[§•Sç•0WÕ‰+ç身M•S@

總¥ñhç2¨HàQàÿç½ÇºÑç«@¥Øuç2¨Há/âãhìç³TWSWÕ•

Äç¥¤Ä‚ñÕË窄çTW”¦çTÆh'çT¨HÕç身)§~ç¡SéHéIÌpºÑ”


31/82

¤ç|6Ñ身MŽWSç[ÕSçAÑ身MŽ[SçWÕSç因身Õ‡HŸ¡çmü另~

A4aç

+en your left toes lift, eel toucin# do:n, your left foot t:istin# to te ri#t, as tou# :it an

intention of scre:in# into place, until te foot is pointin# strai#t6 our body turns and sould do

so continuously, and $ust not suddenly lift or suddenly lo:er in an interrupted $anner6 +e

po:er sould be $ild and tere $ust not be any feelin# of disa#reeable effort6 As your left foot

t:ists, your ands sould $o8e in:ard to:ard eac oter6 +e distance bet:een your ands, te

bendin# of your le#s, te direction of your #a9e, your body7s $o8e$ent, all are te sa$e as in

Postures E and 5, but in tose postures your body is turnin# left and your ri#t foot is pi8otin#,

:ereas in tese postures your body is turnin# ri#t and your left foot is pi8otin#6 "ince your body

and feet are sli#tly different bet:een tose postures and tese, I a8e terefore ad tese couple

of etra potos $ade6

ét>章


32/82

forefin#er6 +e ener#y :itin your belly, te sin=in# of your :aist and loosenin# of your crotc,

e8erytin# to do :it spirit and ener#y, are all te sa$e as in Posture 116

étk章 W>?@Ñ學¦

1C6 P?A +H. ?D+.

|“TWIe¡Ì+çW虎›»µçWÕ]ÿ³‚8撤步çÕ‘µzçÊ]“WW‚Ã拉ç拉0

Ü›YÀªç[WSWW‚Ã拉Äç¤Ä‚YÌ¬0極Õç[Õ@¤Ä‚8撤ç撤0WÕY§çÕ

8äSWÕ”¦È¾¿çÕ‘µzçÀ‚çWÕ8äçS[Õ‚Ã撤ÄçÕ8ä@µzç|身M‚

Ã撤Äç&l之神氣輕ÜaT+©gUµI¶ö同+&irst te fin#ers of bot ands etend, ti#er7s $outs facin# up:ard6 our left foot 'uic=ly

:itdra:s, toes toucin# do:n6 +en your left and pulls bac= until in front of your solar pleus6

As your left and pulls bac=, your ri#t and etends for:ard to its final place6 our ri#t foot also

at te sa$e ti$e :itdra:s until in front of your left foot, te eel about alf an inc a:ay fro$ it,

toes toucin# do:n6 As your ri#t foot :itdra:s, your left eel also touces do:n, and a#ain as

your body :itdra:s, te po:er and ener#y inside and out is ni$ble e8ery:ere, all te sa$e as in

Posture 126


33/82

é4t章 êëì學¦

206 +D/ I +H. -;B.

身)§~çTWSÙçTÕQÿçS&aT之òVW…+©gU1¶X Y+U°'²ö同+不再ë

Z[+

±é™章êëìI–

+e $o8e$ent of your body, te circlin# of your ands, te liftin# and lo:erin# of your feet, all of

te po:er, feelin#, and intention :itin your belly, e8erytin# is te sa$e as in Posture @, part 5,

and so it is not necessary to repeat it ere6 F"ee te poto for Posture @, Part 56G

é4tñ章 ÌW學¦

216 ;P.I3 HA>"

±éH章ÌW


é4t4章 pW學¦

226 /?;"I3 HA>"

±éI章pW


é4t™章 ò7學¦

2@6 "I3?. HIP

±é六章ò7

"ee te poto for Posture )6

é4tH章 `XHî學¦

2E6 3DA->I3 PD/H D>.- +H. .?B;

“WWÁ,]ç‚Y極/,`ÌªçS&y?神氣貫?+^M不¿Ža\]^之Q+Š後„右i攥

»拳çÒÓ@¤籐M棍'Ãçiµöç拳„臍Õ‚YW`Ì¬ç[ÕS[WÌÄç¤ÄY‚Í步ç

0WÕ¦§‹eÿXçÕ‘ÿzçTÕ”¦È¾¿çTW¤Ä‚YÌªçTaST¦äç@,`

‚ÃËªçÌË總¥ñhçDÀ;ƒÀÄç]“[Õ‚Ã撤çÕ‘µzçWÕÊ8@‚Ã撤ç撤

0[ÕY§ÿXçTWÁÌª2¨ñ§çTÕ‚8撤Äç身MºÑçqÕ«çZ5óçTÕ

”¦p¬ç¡Sét4章çW>?@Ñ”¤ç

our left and, still as a pal$, puts its ener#y into usin# intention to etend for:ard6

/oncentrate spirit and ener#y :itin your belly6 our body $ust not a8e te sli#test bit ofleanin#6 +en your ri#t and #rasps into a fist and te ar$ is li=e a 8ine curlin# round a pole,


34/82

dra:in# close to your ribs, te fist passin# your na8el area, etendin# for:ard to:ard your left

elbo:6 As your ri#t fist etends, your ri#t foot steps for:ard until beside te $iddle of your left

foot, toes toucin# do:n, your feet about alf an inc apart6 ile bot ands etend for:ard,

your soulders and ips also use intention to srin= bac=6 +is etendin# and srin=in# $ust

occur in unison6 en you see$ to stop but a8e not yet stopped, i$$ediately your ri#t foot

:itdra:s, toes toucin# do:n6 our left foot ten also :itdra:s, co$in# do:n in front of your

ri#t foot6 our ands are still etended and do not sift6 As your feet :itdra:, your body7s

posture, te po:er in eac part, te feelin# of forcelessly pressin# up your eadtop, te distance

bet:een your feet, all are te sa$e as in Posture 12 – P?A +H. ?D+.6

é4tI章 IJKWÑ學¦

256 >-IN. AA +H. M;. F?.&+G

|“WW‚胸YÕ來ç大e0胸Y4™¾¿ç“WÜ‚X“ç[WSWW‚胸Y來ÄçWÜ»

µç¤Ä‚[§Zµ‚Xÿç[Õ@STW“ÿÄç¤Ä“Õ‘äQçÕ8äµzç@螺Ö`ç

‚¦•Sç•0Õ‘或‰+ç或k‚¦“µRçÕ‘ÿzç³WW„Ü›Zµç‚W§


35/82

spread, and :it te tip of te forefin#er passin# te ri#t corner of your $out, puses for:ard6

+e bent strai#tness of your ar$s is entirely te sa$e as in B-D"H .. I A /-;"".>

"+A/.6 As your ri#t and puses for:ard, your ri#t foot does a follo: step for:ard, toes

toucin# do:n about four or fi8e inces a:ay fro$ te center of your left foot, te posture of your

feet as in te poto6 In tis posture, fro$ your ands and feet to te $o8e$ents trou#out, it

sould be continuous :itin, and :itout interruption, li=e a ball rollin# a co$plete circle, :it no

intention of sta#nation6 +e ener#y inside, fro$ your cest to your eliir field, li=e :en doin#

sittin# $editation, beco$es etre$ely 'uiet, te inside of your belly li=e an e$pty ca8e6 +e spirit

and ener#y of your :ole body concentrates on sin=in# to your eliir field, and tus te internal

scool of boin# and eliiris$ reflect eac oter6 &or internal ener#y, tere is real e8idence and not

%ust 8ain tal=6 It $anifests trou# practice, and after practicin# a lon# ti$e, you :ill yourself

beco$e a:are of it6

é4t六章 IJK[Ñ學¦

2)6 >-IN. AA +H. M;. F-I3H+G

|“[Õ‘äQçÕ8ä@@螺Ö`ç‚¦•SçÕºÑçSWÑS[Õ8äº”¤ç³“

[W‚[§çZµ


36/82

é4t七章 W>?@Ñ學¦

26 P?A +H. ?D+.

±étk章W>?@Ñ

"ee te poto for Posture 1C6

é4t>章 8L:;學¦

26 HI+. 3;;". "H;" I+" I3"

±é>章8L:;

"ee te poto for Posture 6é4tk章 ÌW學¦

2C6 ;P.I3 HA>"

±éH章ÌW


é™t章 pW學¦

@06 /?;"I3 HA>"

±éI章pW


é™tñ章


37/82

骨r+^Mô曲s之Q²+而腹&ÒÛŽ虛˜ ‘之…+zö¥ óóºç

&irst your ri#t and arcs to te rear and to your eadtop, and $ust not stop, ten fro$ your

eadtop #oes for:ard and continuously do:n:ard until bet:een your le#s, stoppin# se8en inces

a:ay fro$ te #round6 As your ri#t and arcs to te rear, your left and :itdra:s to be abo8e

your left ip and belo: your left ribs, pal$ facin# in:ard and dra:in# close6 As your ri#t and

puses do:n, your left foot ten :itdra:s until te eel is net to your ri#t eel :it an

intention of bein# close but not close, te eel lifted, toes toucin# do:n, your le#s sli#tly bent6

our ips use intention to srin= in:ard and your :aist also uses intention to sin=6 our #a9e is

to:ard te $a%or =nuc=le of your ri#t forefin#er6 itin your belly, spirit and ener#y are still

bein# #atered and collected into your bones6 Altou# your body is in a folded posture, :itin

your belly tere sould al:ays be an intention of bein# e$pty and loosened, not a feelin# of

e8erytin# bein# too cro:ded to#eter6

™"M4–Ñ¦

@@b6 +H-.. +H-;D3H +H. BA/ FPart 2G

³“[ÒÓ‚»擡QçQ0WMiµV‰額Õç身M@¤Ä+竪Qçü“WW虎›»µç¤ÄS

öX‚YÌ+çW虎›Á»µçSÜ›”uçWÕSTW¤Äç極/‚YÍ¬çTÕ”¦p

¬çÊ^O矮ç總¥TÆh'µç2ñ§YXÜç(0ÃÕçT¨+µWWèeéH¬ç“

Ôh«ªç且“&l‘e+tÛ.\+虛{bc+uÛvw+不¿Ža\之xy+º&中之神氣+

LM不z{+

+en your ri#t ar$ lifts until te bac= of te and is close to te center of your foreead6 our

body at te sa$e ti$e strai#tens up and your left and, ti#er7s $out facin# up:ard, etends

for:ard fro$ belo: your ribs, le8el :it your solar pleus, ti#er7s $out still facin# up:ard6 At te

sa$e ti$e, your left foot steps out for:ard as far as it can, te distance bet:een your feet

dependin# on your ei#t6 +ere sould trou#out be a bend in your le#s and te step sould not

cause te :ei#t to sift6 our #a9e sli#tly #oes out follo:in# your left forefin#er6 our spirit and

ener#y sin=6 +e internal and eternal, openin# and closin#, $ust be distin#uised6 .$ptiness and

fullness, $o8e$ent and stillness, $ust be clear, and $ust not a8e te sli#test bit of confusion or

cause your spirit and ener#y to be disordered and inco$plete6


38/82

™"M™–ñÑ¦

@@c6 +H-.. +H-;D3H +H. BA/ FPart @61G

|“TÕS身M°¬ç@螺ÖºçÏ‹«„Y§‚[Sç•S08§çTW@S身SÄç¤Ä[W

„VÕç‚[8§ü‚Y‚XZµÿ¬ç@º»¼çº0極ÕçWSa”u+çW虎›»µçW

WüWWÜ¦µç@¤Ä„W§ç@@º»¼0VÕç„VÕ‚Y‚Xÿ¬çº0極ÕçW虎›

@»µç@SWa”u+çTWÜZôµçT¨HTW‹eçTÕÁƒ¦zæçTÕºÑçS

F章4–çW~[ç[~WçT”¢lÑçTW«¤Ä‚YÌçTa@ZÀµ‚ÃËç¬e

«çkH‚X`çPZÀ`açÛ身&l之ò+神氣”q+氣‚X«çÁ@YçÛ身ºÑç@aç

&irst your feet, body, and :aist, as tou# scre:in# into place For usin# a #rindin# ener#yG, turn

fro$ for:ard to te ri#t until t:isted around to te rear6 As your body turns, your ri#t and #oes

fro$ your foreead to te ri#t side, for:ard and do:n:ard, lo:erin# dia#onally, as tou#

dra:in# an arc, until at its final place, your and at soulder le8el, ti#er7s $out facin# up:ard,

and your left and, pal$ facin# in:ard, #oes fro$ te left side, to your foreead, also as tou#

dra:in# an arc, ten lo:erin# fro$ your foreead for:ard and do:n:ard, until at soulder le8el,

ti#er7s $out facin# up:ard, your pal$s facin# eac oter alon# a dia#onal6 our #a9e #oes

bet:een your ands6 our feet still a8e not left teir ori#inal location6 +e posture of your feet is

as in te poto for Part 2, but your feet a8e ecan#ed roles :it eac oter [of front foot and rearfoot]6 +e ener#y of your ands at te sa$e ti$e etends for:ard, your soulders e$pty and

srin= bac=, and te ener#y :itin your :aist as an intention of sli#tly sin=in# do:n6 "tri8e for

an intention of e$ptyin#6 +e ener#y of your :ole body, inside and out, your spirit and ener#y

#aterin# and collectin#, and te ener#y sin=in# do:n, is still as before6 +e posture of your :ole

body is as in te poto6


39/82

™"M™–4Ñ¦

@@d6 +H-.. +H-;D3H +H. BA/ FPart @62G

³“WÕç|‚8k墊步çT¦ä°Taç極/‚ÃËªç³“[Õ極/‚8撤ç撤0WÕ8

§çZµÿXç@È>‡ºÑçTÕp¬çÁÊ^O矮Ý拘çTW³„Y§ç@揪虎尾`ç

´´ÿÍT¦äçWÕSTW‚Ã揪ÿÄç¤Ä@‚Ã撤ç撤0Õ8äçÍ[Õ‹eç4™¾ÿ

XçÕ‘µzç身MSTW‚Ã揪Äç@´´‚»QçV¥‚»ªç身ME¾Q+çTÆ總¥HR

h'ºçS&之氣+#Û回丹田+腰#Ûë6 =ò+aT之“+頂揪ç等等«ç@x

,`ç2¥,w/ç+en your left foot first ta=es a s$all step to te rear, and your ips and soulders put teir ener#y

into srin=in# in6 our ri#t foot ten :itdra:s as far as it can until beind your ri#t foot,

co$in# do:n slanted at about a fortyfi8e de#ree an#le6 +e distance bet:een your feet is not

restricted and instead depends on your ei#t6 our ands ten #o fro$ in front :it an intention

as tou# pullin# a ti#er7s tail, slo:ly lo:erin# to:ard your ips6 As your ands pull bac= and

do:n:ard, your left foot :itdra:s until te eel is by te $iddle of your ri#t foot, co$in# do:n

about t:o or tree inces a:ay fro$ it, toes toucin# do:n6 ile your ands pull bac=, your body

slo:ly lifts, and your ead sould be pressin# up:ard6 Altou# your body is strai#tenin# up,

your le#s sould al:ays a8e a sli#tly bent sape, te ener#y :itin your belly sould still be

srin=in# bac= into your eliir field, and your :aist sould still a8e an ener#y of sin=in#6 .8ery

part of etendin# out, srin=in# in, pressin# up, sin=in# do:n, pullin# bac=, and te rest of te

ener#ies, is all a $atter of usin# intention and sould not use any confused eertion6


40/82

™"M™–™Ñ¦

@@e6 +H-.. +H-;D3H +H. BA/ FPart @6@G

³“TW¤Äçiµ身M‚»Qç0Ü›»§ç³‚»ü‚YÌ¬çç極ÕÝÀçWÕ@STWÌ

Äç¤Ä‚YÍ步çÕ‘‚›ZµÿXç@@È>‡ºçTÕ”¦p¬ç身MÁ2§ç極/‚Y

Í步ç23ñ§XÜ(Òç³“TWü‚XÿçÁçT¦äÕç[ÕSTW‚XÿÄ¤Ä‚YÍ

¬ç0WÕY§çÕ+µÿXçÕ‘µzçTÕ·¦p¬çÁ身M2Q2ÿç2À2¿ç23ñ

§XÜóºç³“TWÁiµ身M‚»Qç0Ü›»§‚YG¬çTWG±çSé™章êëìI

–Ñ”¤ç[ÕSTWGÄç¤Ä‚YÍ¬ÿzçWÕÐ步çTWG±çTÕ·¦ç@¤êëìI–Ñ”¤çñ4™–ÑçDÄ2¨H!Õç2¨H"ÇÕç總¥––”çñhÜ•ç

#(¥µç

+en your ands, dra:in# close to your body, lift until te pal$s are facin# up:ard, and ten lift

and etend for:ard until at teir li$it, but tey :ill not pause tere6 As your ands etend, your

left foot steps for:ard, co$in# do:n :it te toes slanted out:ard at a#ain about a fortyfi8e

de#ree an#le, steppin# for:ard as far as it can :itout te distance bet:een your feet causin# te

:ei#t to sift or your body to $o8e fro$ its location6 +en your ands a#ain lo:er to your ips,

your ri#t foot at te sa$e ti$e steppin# for:ard until in front of your left foot, co$in# do:n :it

te foot pointin# strai#t, toes toucin# do:n, te distance bet:een your feet not causin# te

:ei#t to sift, nor your body to lift or lo:er, lean or incline6 +en your ands, a#ain dra:in# close

to your body, lift until abo8e your solar pleus and pus out for:ard6 +e pusin# $etod of your

ands is te sa$e as in Posture @, Part 56 As your ands pus, your ri#t foot steps out and co$es

do:n for:ard, and your left foot does a follo: step6 +e pusin# $etod of your ands and te

distance bet:een your feet, are te sa$e as in Posture @, Part 56 en practicin# tis se#$ent –

Parts @61@6@ – tere $ust no *pits or protrusions any:ere, brea=s in te flo: any:ere6 +e

$o8e$ents sould lin= up one after anoter, continuously strun# to#eter6 +is is etre$ely

i$portant6


41/82

é™tH章 ÌW學¦

@E6 ;P.I3 HA>"

±éH章ÌW


é™tI章 pW學¦

@56 /?;"I3 HA>"

±éI章pW

"ee te poto for Posture 56é™t六章 ò7學¦

@)6 "I3?. HIP

±é六章ò7


é™t七章 NW學¦

@a6 /?;D>I3 HA>" FPart 1G

|“WWç„W§çÒÓiµ身Mç‚[§ºñX»¼ç0[ÒÓ¦äÕçDÀ;ƒÀçWÕSW

Wº»¼Äç¤Äk‚W§Í¬çÿzÕ‘Á‚W§ZµRç

&irst your left and #oes fro$ te left side, ar$ close to your body, and arcs do:n to te ri#t side,

to te inside of your ri#t soulder, and see$s to pause but not pause6 As your left and arcs, your

left foot steps sli#tly to te left [ri#t], co$in# do:n :it te toes still slanted to:ard te left side6


42/82

NW學4–¦

@b6 /?;D>I3 HA>" FPart 2G

³“[W„[§çÒÓiµ身Mç‚W§ºñX»¼ç0WÒÓ¦äÕçDÀ;ƒÀçWW³„[

ÒÓ¦äÕçS[W‚XÿÄç¤Ä‚W§çºñ»»¼ç„¨Y§çº0WWTQÕçDÀ;ƒ

Àç[ÕS[WºÄç¤ÄÕ‘Á‚W§çkZµRÍ¬çTÕ”¦4™¾¿çÿXTÕºÑç

Õ‘ÁŽW§ZµRç³[W‚[§ºÄÁ@YçWÕ³‚W§Í¬ºÑ@@Yç˜WÕÿz

p¬çÊ^O矮çÁ23ñ§eh(0ÃçTWTÕ$dÑçÁ@YçTWºÑç@¤T%

&dÙ”Dç$d2'çs()—*ç|NWÄç¬極/ª«ç身MkH‚X坐ºÑçWW‚[çÊµ‚[ç[W‚WçÊµ‚Wç¥STÒÓñhçÊµ+§ç›ºE¾+§ç;S&之¥

˜+P神氣?6丹田+gbZ虛Ü+ ‡之ò+y#YmH+°

+en your ri#t and #oes fro$ te ri#t side, ar$ close to your body, and arcs do:n to te left

side, to te inside of your left soulder, and see$s to pause but not pause6 our left and ten #oes

fro$ your ri#t soulder, and :en your ri#t and lo:ers, #oes to te left side in an up:ard arc,

passin# in front of your eyes, arcin# bac= to its ori#inal position, and see$s to pause but not pause6

As your ri#t and arcs, your ri#t foot steps to te left side, toes stayin# slanted, your feet about

t:o or tree inces apart, co$in# do:n so te sape of bot feet is still :it te toes pointed

slantin# to te left side6 +en your ri#t and arcs to te ri#t side as before and your left foot

steps to te left side as before6 +e distance your left foot co$es do:n depends on your ei#t, but

$ust not cause te :ei#t to sift6 +e cyclin# posture of your ands and feet is as before6 +e

posture of your ands is tat of t:o o8erlappin# circles, circlin# endlessly6 ou $ay do as $any

circles as you please6 ile cloudin# :it your ands, your :aist puts its ener#y into sin=in# and

your body sli#tly as a posture of bein# seated do:n6 As your left and #oes to te ri#t, your

body follo:s to te ri#t, and as your ri#t and #oes to te left, your body follo:s to te left, and it

sould be in ar$ony :it your ar$s, follo:in# alon# by s:ayin#6 Altou# te outside posture

s:ays, :itin your belly is looseness and e$ptiness, and your spirit and ener#y are concentrated in

your eliir field6 +e $o8e$ents are natural, and te ener#y of eac part re$ains as before6


43/82

é™t>章 OPQ學¦

@a6 -I"I3 DP A> -.A/HI3 ;D+ +; +H. H;-". FPart 1G

Á³,NWÑçTW„W§‚[§NÄçWWçÜ›ÕçÒÓiµ身Mç[W@ÁçTQÕçWÕ

ÊµTW‚[§NÄç¤Ä‚Ã來çÿz¦[Õñ4¾¿çS[Õ•ñ-‡ºÑç[W³„»§‚

XÿçÁ@ºX»¼ççWÕç2Àç]ÿ‚».QçWSÜ›”u+çÒÓD'1'çD+1

+çWWÁÍÜ›Y§çTWÜô¦µç[ÕS[W‚»/Äç¤ÄZµ‚Y§Í¬çÿXÕ‘

µzçÕ8ä¦WÕñ4¾¿çTÕÁ•(-‡ºÑç身MO矮çSYÁñ律µçTÆ@Ák'µ

Rç身ÑDÀ;ƒÀç

/ontinuin# fro$ te /?;D>I3 HA>" posture, as your ands #o fro$ te left side to:ard te

ri#t so your left and is by your solar pleus, ar$ close to your body, and your ri#t and returns

to its ori#inal place, your left foot ten :itdra:s and co$es do:n about an inc or t:o fro$ your

ri#t foot, $a=in# a + sape :it your ri#t foot6 our ri#t and ten lo:ers fro$ abo8e, a#ain

arcin# do:n:ard, until by your left [ri#t] ip, and :itout stoppin#, it pro$ptly lifts and etends

strai#t aead at solar pleus le8el, te ar$ bent but not bent, strai#t but not strai#t6 our left

and is still in front of your solar pleus, your pal$s facin# in:ard6 As your ri#t and lifts, your

ri#t foot steps dia#onally for:ard, toes toucin# do:n, te eel about one or t:o inces a:ay

fro$ your left foot, te feet $a=in# a + sape6 our body7s ei#t is still te sa$e as in te pre8ious

posture6 our le#s are still sli#tly bent6 our body7s posture see$s to stop but not stop6


44/82

OPQ學4–¦

@b6 -I"I3 DP A> -.A/HI3 ;D+ +; +H. H;-". FPart 2G

Ïÿ“WW‚¦•ç•0WÜ»ç[WSWW¤Äç@‚›•ç•0WÜXçTW@¤Fµñ

大¶”DçTWÜ»X”¦™H¾¿çTW¦Ü›ñ4¾¿çTÕ‘STW•Äç@¡ŽW§

•ç•0TÕ‰+ç或Õ‘kŽW§ZµR@¨ç2Q拘0ç[Õ‘Áµzç

+en your left and 'uic=ly t:ists in:ard so te pal$ is facin# up:ard, your ri#t and at te

sa$e ti$e t:istin# out:ard so te pal$ is facin# do:n:ard, your ands as tou# oldin# a ball6

our pal$s are abo8e and belo: eac oter about tree or four inces apart, and are about one ort:o inces a:ay fro$ your solar pleus6 As your ands t:ist, te toes of bot feet also t:ist to te

left until your feet are pointin# strai#t, or te toes are sli#tly pointin# to te left side, it not bein#

necessary to be eactin# about it, and :it your ri#t toes toucin# do:n6


45/82

OPQ學™–¦

@c6 -I"I3 DP A> -.A/HI3 ;D+ +; +H. H;-". FPart @G

³]ÿ“TWÚ‚›1ç10TWºÑç@éI章pWÑ”¤ç˜身)ºÑ@Yçñ%Ôh

S«ç@Á@YçÑkÀç;`ÁƒÀçÛqÑç›EHÀºÑç;&中之…+#@停+以後

均%此+

+en your :rists 'uic=ly t:ist out:ard until te posture of your ands is te sa$e as in te

/?;"I3 HA>" posture, ecept your body7s posture is as before, and your spirit and ener#y are

as before6 +e posture sli#tly pauses, but te intention does not stop6 it eac posture, altou#

it $ay stop out:ardly, te intention inside still does not stop6 +is is fro$ ere on al:ays te case6

é™tk章 [QR學¦

@C6 -I3H+ ?I&+I3 I/

³“TW@ò7ÑŸÌç[ÕSTWŸÌÄç¤ÄTQçQ0S[W”ÔçT¨Ùµ[WH¬ç¬

k‚XçS& ‘+氣yÛë6 +²不停+p速„j|回}+Øj-ð+兩ig右j|/+¥ «

同/ëae+Q²gU°¶ei²ö同+左j後’+y 速 ³+j1-ð+~yÏ / •ŽW§Hç

ÑkÀç

+en your ands spread apart as in te "I3?. HIP posture6 As your ands spread, your ri#t

foot =ic=s, liftin# to $eet your ri#t and6 our #a9e is to:ard your ri#t and6 our :aist sli#tly

sin=s do:n, your belly loosens, and ener#y sould sin= do:n6 +e posture does not stop6 +e foot

'uic=ly co$es do:n, returnin# to its ori#inal place, sole toucin# do:n fully6 As your ri#t foot

lo:ers, your ands $o8e in:ard to:ard eac oter, te posture te sa$e as in Posture 5, and your

left eel also 'uic=ly lifts, toes toucin# do:n6 our #a9e turns to loo= to te left side6 +e posture

sli#tly pauses6


46/82

éHt章 WQR學¦

E06 ?.&+ ?I&+I3 I/

]ÿ“TW@[ÑŸÌçWÕTQç@S[ÕTQ”¤çWÕ”Ô@”¤çü]ÿ“WÕÿÃT

ÕçÕ‘ÁµzçTW@‚ñÕpçºÑ@[Ñçü]“[Õ°身MçkŽWSçT¨‚W§‰

H¬çÑkÀç

our ands 'uic=ly spread apart as in te posture on te ri#t side, your left foot =ic=s, sa$e as te

=ic= on te ri#t side, and and foot $eetin# in te sa$e :ay, ten your left foot 'uic=ly co$es

do:n, returnin# to its ori#inal place, toes toucin# do:n as before6 our ands also $o8e in:ardto:ard eac oter, te posture te sa$e as on te ri#t side6 +en your ri#t foot and your body

turn sli#tly to te left6 our #a9e #oes to te left side to loo= directly for:ard6 +e posture sli#tly

pauses6


47/82

éHtñ章 •身TR學¦

E16 +I"+ A-;D>, I/

³“WÕTQçTWŸÌçWÕ”ÔçT¨HÕçS&之神氣+©gËµ¶²ö同+

A#ain your left foot =ic=s, te ands spreadin#, and and foot $eetin#, #a9e loo=in# to:ard tat

area, and te spirit and ener#y in your belly are all te sa$e as in Posture E06

éHt4章 U步õî學¦

E26 "+.P "D//.""IN.?, PD/H

]“WÕ極/‚YÿzçTÕ”¦p¬çÊ^O矮çÿzÕ‘‚›ZµçWWSWÕÿÄç¤Ä

³‚X§W_Õ


48/82

éHt™章 V身4Q學¦

E@6 +D- A-;D>, >;DB?. I/

|“WÕ‚¦•ç••È>‡ºç]ÿ“[WçSWÕ‚¦•Äç¤Ä„Y§‚8§ç@8上弧

線+G!頂H邊@•+^Mya氣Š-ë右邊•Sç³[W„VªY§ç‚XÿÄç[Õ¤Äk‚

YÍ步çÿzÕ‘›Zµç@@È>‡ºçWWS[W‚XÿÄç@¤Ä„WÕ‚»Qç³„

WüÕ‚Ü›Y§


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éHtH章 W身X虎學¦

EE6 >-API3 B;>, /-;D/HI3 +I3.-

|“WÕ極/撤Ãç0[Õ8§çÿzÁÈ>‡ºÑç³Ê]“TW¤Äñhµç‚X‚Ã拉ç

拉ÄóºçTW@¤拉ñHjXëç拉µ10ç@1Ôhç身Mü´´‚»QçV@H‚

»ªºÑç身ME¾‚»Qç;&中之氣+#Yë6 ?6丹田+«以(中-中ŽÂ+Â中Ž-«

*+^Më上³(+çh‚X«Y(,"ç³[ÕSTW‚Ã拉Äç¤Ä‚Ã撤ç撤0WÕÕñ4

¾¿ÿXçÕ8äôµWÕ‹eçTW拉ÃÄ2Àç³ñhµ„WÕç‚8§jñÙ0Y§ç

ÿÍ½SÕç@2Àç]“TWÚ‚›撐çü‚XçTWé‚»¿QçTWºÑç@éI章pWÑçWÕSTW‚XjÿÄç¤Ä“Õ‚¦•çÕ‘µzç[ÕSTW‚XÄç¤Ä‡/

QçÕ‘›ZµÿXçÁ@È>‡ºÑçTÆh'@6MÎºÑçWbkiµ[Æ¦'ç身MS

TWÚ‚XÄç¬@¤Ä‚Xç身MÁ+µçÑkÀçT¨‚YH¬çÛ身&l之神氣mH+

^¹之Q²+mPk*+

&irst your left foot :itdra:s as far as it can beind your ri#t foot, co$in# do:n still at a forty

fi8e de#ree an#le6 +en your ands in unison pull do:n:ard and to te rear6 en pullin# bac=,

your ands are li=e a pulley, pullin# in a $anner of neiter ease nor difficulty6 our body slo:ly

lifts and your ead also as a posture of liftin#6 Altou# your body lifts, ener#y inside still sin=s to

your eliir field6 +erefore in tis set, :itin #oin# alon# tere is #oin# a#ainst and :itin #oin#

a#ainst tere is #oin# alon#6 our body rises, #oin# alon# :it te $o8e$ent, and te ener#y sin=s,#oin# a#ainst it6 As your ands pull bac=, your ri#t foot :itdra:s and co$es do:n about an inc

or t:o a:ay fro$ your left foot, eel pointin# to te $iddle of your left foot6 our ands do not

stop as tey pull, but #o to#eter fro$ your left ip, to te rear, :eelin# a circle for:ard and

co$in# do:n at your lo:er abdo$en6 +ey do not stop tere and your :rists prop up out:ard,

tou# are also sun= do:n:ard6 our ands sli#tly lift up, te posture of your ands as in te

/?;"I3 HA>" posture6 As your ands :eel do:n:ard, your left foot t:ists in:ard, toes

toucin# do:n, and :it te sin=in# of your ands, your ri#t foot sli#tly lifts, co$in# do:n :it

te toes slanted out:ard at a#ain about a fortyfi8e de#ree an#le6 our le#s bend and your ti#s

$a=e a scissor sape, your left =nee sli#tly a#ainst te inside bend of your ri#t le#6 As your :rists

sin=, your body and :aist sin=, but your body is still strai#t6 +e posture sli#tly pauses6 our

#a9e is for:ard6 +e ener#y of your :ole body, inside and out, is as before6 our body7s posture is

as in te poto6


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éHtI章 WTR學¦

E56 ?.&+ I/

|“TW@ò7ÑŸÌçWÕSTWŸÄç¤Ä‚‰T¬çWÕ”ÔºÑç°ÔhçSéHt

ñ章S身TRºÑ”¤ç

±Ht章WQR

&irst your ands spread apart as in te "I3?. HIP posture6 As your ands spread, your left

foot =ic=s for:ard6 +e $eetin# of and and foot, as :ell as your spirit and ener#y, are te sa$e as

in Posture E16 F"ee te poto for Posture E06GéHt六章 [YR學¦

E)6 -I3H+ P-.""I3 I/

WÕ2ÿzç]ÿ“Æ'Ãç身MŽ[SçWÕÿÍ[Õ8§çÿzÕ橫µç或‚¦“µRç2

拘çTWS身MŽ[SÄç¤Ä‚ñÕpçºÑ@SpWÑ”¤ç[Õ@S身MŽ8SÄç¤ÄÕ

8ääQçÕ‘µzç身MS過來³YRç

±™tk章[QR

our left foot does not co$e do:n, but 'uic=ly bends and retracts, your body turns around to te

ri#t, and your left foot co$es do:n beind your ri#t foot, co$in# do:n side:ays or oo=in#

in:ard, eiter :ay6 As your body turns, your ands $o8e in:ard to:ard eac oter as in te

/?;"I3 HA>" posture, and your ri#t eel lifts, toes toucin# do:n6 After your body as

turned around, perfor$ te pressin# =ic=6 F"ee te poto for Posture @C6G

éHt七章 »步ABî學¦

E6 "+.P &;-A->, PA--I3 B?;/, PD/H

]“[ÕÿÍY§çÕ‘Ž›Zµç@È>‡ºÿXçTÕp¬çÁÊ^O矮ç˜Ôh身

ºç2¨過ç@2¨2及ç³‚Y»W步ç8[Õ緊Ð步çWW‚X


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your ri#t ribs and ten stri=in# for:ard6 +is posture :it Posture 1@ – A>NA/., PA--I3

B?;/, PD/H – is up and do:n, inside and out, all te sa$e, but :ereas in tat case tere are

tree ad8ancin# steps, ere tere is only one, your left foot steppin# for:ard, terefore tere is a

distinction fro$ A>NA/., PA--I3 B?;/, PD/H6 F"ee te poto for Posture 1@6G

éHt>章 @CDE學¦

E6 ".A?I3 "HD+

±étH章@CDE

"ee te poto for Posture 1E6

éHtk章 F虎Gm學¦

EC6 /AP+D-. +H. +I3.- A> PD"H I+ BA/ +; I+" M;D+AI

±étI章F虎Gm


éIt章 [SÌW學¦

506 ;P.I3 HA>" F+D-I3 +; +H. -I3H+G

±ét六章ÌW

"ee te poto for Posture 1)6éItñ章 [SpW學¦

516 /?;"I3 HA>" F+D-I3 +; +H. -I3H+G

±ét七章pW


éIt4章章"

±éI章pW


éIt七章 Zò7學¦

56 >IA3;A? "I3?. HIP

Ï“WÕ‚ZgÍ¬çTWŸÌç及身ºÑçÁSé六章çò7Ñ”¤ç

+en your left foot steps dia#onally to te left corner6 +e spreadin# of your ands and your body7s

posture are still te sa$e as in Posture )6

éIt>章 [QŸ\學¦

56 I?> H;-". N..-" I+" MA.


52/82

|“WÕ極/‚8§撤çÿzÕ‘‚›ZµçWWSWÕ‚8撤Äç¤Ä‚Xÿç0½SÕç„½

SÕç³‚»Qç0Ü›[§ç„Ü›[§ç³‚»Qç0ŸVç³„ŸVçÁ‚W§ÿX

¬ç@ºñÙºÑç[W俟WWºçÜ›[§Äç@‚Xÿç0½SÕç„½S0Ü›W§ç„

Ü›W§ç³‚»Qç0Ÿ§ç„Ÿ§çÁ‚[§ÿX¬ç@@ºñÙºÑç³[Õ@S[

Wç„½SÕ‚»ºÄç¤Ä‚WÕÕ來çÕ‘‚¦pµRçÿXÕ‘µzçTÕ·¦HI¾

¿ç@aç

&irst your left foot :itdra:s to te rear as far as it can, co$in# do:n :it te toes slanted

out:ard6 As your left foot :itdra:s, your left and lo:ers to your lo:er abdo$en, ten lifts fro$

your lo:er abdo$en to te ri#t side of your solar pleus, fro$ your solar pleus until in front of

your eyes and ead, ten lo:ers fro$ in front of your eyes and ead to a#ain be at te left side, as

tou# you are dra:in# a circle6 aitin# for your left and to arc to te ri#t side of your solar

pleus, your ri#t and lo:ers to your lo:er abdo$en, ten lifts fro$ your lo:er abdo$en to te

left side of your cest, fro$ te left side of your cest until in front of your eyes, ten lo:ers fro$

in front of your eyes to a#ain be at te ri#t side, also as tou# dra:in# a circle6 +en your ri#t

foot, as your ri#t and arcs up:ard fro$ your lo:er abdo$en, #oes to:ard your left foot, toes

sli#tly closin# in:ard, toes toucin# do:n :it about four or fi8e inces bet:een your feet, as inte poto6

Ñ2Àç]ÿ³„WÕÕçS[W‚XÿÄç¤ÄZµ‚[§Í¬çÿzÕ‘‚›ZµçüTWÍ

○○Y§çWÜ›µç@¤T%Ù”&ºÑç@ aç³“WÕ‚Y極/Zµç@»¼º

ÑÍ¬ç@）açÿzÕ‘Á‚›ZµçWWÁSWÕ¤Äç@YºñÙç[Õ俟WÕ!ÿz

Äç@‚Y+µ極/Í¬çÿzÕ‘‚¦“µRç[WS[ÕÍÄç@@YºñÙºÑçTWÁ

@YTÙ”&ºÑç|ºé4%&ÙÄç[WºçÜ›[Y§ÍYçWWºçÜ›W8§ç]ÿ

‚[WÚ¬çTWS[Õ‚YÍÄç¤Ä‚Y@é™章çI–êëìÑG¬”¤çWÕ@STWG

Äç¤Ä@‚YÐ步çÿzTÕ”¦p¬ç及ñ%«çÁSé™章çI–êëìÑ”¤çk

Àç

+e posture does not pause tere, for your ri#t foot ten 'uic=ly #oes fro$ beside your left foot,

as your ri#t and lo:ers, steppin# out dia#onally to te ri#t side, co$in# do:n :it te toes

slanted out:ard6 our ands at te sa$e ti$e #o for:ard :it a pair of o8erlappin# circles, pal$s

facin# out:ard, +en your left foot #oes dia#onally for:ard as far as it can, steppin# out in an

out:ard arc, co$in# do:n :it te toes also slanted out:ard, your left and dra:in# a circle


53/82

for:ard6 en your left foot co$es do:n, your ri#t foot steps out directly for:ard as far as it can,

co$in# do:n :it te toes sli#tly turned in:ard6 As your ri#t foot steps out, your ri#t and

#oes for:ard, dra:in# a circle, your ands still #oin# for:ard :it o8erlappin# circles, but upon

dra:in# te second pair, your ri#t and arcs to te ri#t side of your solar pleus and for:ard,

and your left and arcs to te left side of your solar pleus and 'uic=ly #oes out to your ri#t :rist,

your ands ten #oin# for:ard as in Posture @, Part 5, pusin# out in te sa$e $anner6 As your

ands pus, your left foot does a follo: step for:ard6 +e distance bet:een your feet, and all te

ener#ies, are a#ain te sa$e as in Posture @, Part 56 "li#tly pause6

éItk章 ÌW學¦

5C6 ;P.I3 HA>"

±éH章ÌW


é六t章 pW學¦

)06 /?;"I3 HA>"

±I章pW

"ee te poto for Posture 56é六tñ章 ò7學¦

)16 "I3?. HIP

±é六章ò7Ñ


é六t4章 ["M]學

)26 -I3H+ +H-;D3H+H.BA/ PA?M

]“WW„W§ç‚»@ºñ»»¼çº0VÕçWM緊i‰額Õç身M‚[SçTÕSWW‚»

ºÄç¤Ä@螺Öº‚¦“ç@È>‡ºÑç[Õ@¤Äç@螺Öº‚›•çÕ‘‚¦“µRçT

ÕÁ2¦Tzç[WSWW‚»ºÄç極/ZÀµ‚YÌ«çT¨+µY[WèeH¬çTa¦

äç°T¦äç@¤Ä極/ZÀµç‚¦ÊËçÊË-ç8zH9xOç‹eHñC:

;çH‘çxÊËq;e`çÍ學)


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The Taiji Manual of Sun Lutang

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