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易筋經廿四式圖說
A HANDBOOK FOR TWENTY-FOUR POSTURE YIJINJING
王懷琪
by Wang Huaiqi
[published by 商務印書館 Merchant Publishing House, Sep, 1917]
[translation by Paul Brennan, Nov, 2017]
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編者小影
Portrait of the author
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黃維聰
Huang Weicong
施裕存 姚雲峯
Shi Yucun Yao Yunfeng
編者
The author
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凡例
INTRODUCTORY COMMENTS
一此種運動。為國粹體育之一。原名易筋經八段錦。與尋常流行之八段錦不同。相傳後魏明帝太和年間達摩祖師所著。懷琪曾身試各式。多偏於上肢。至下肢及腹腰各部。運動甚少。故不合於無基礎者之習練。茲特採取體操中之方法。參入並行。然原法仍未更動。因恐與通行之八段錦混淆。故名為易筋經念四式。
– This kind of exercise is an example of our own nation’s physical education. It was originally called Yijinjing Baduanjin [Sinew-Changing-Classic Eight Sections of Brocade], but it is not the same thing as the more popular Baduanjin. According to tradition, it was created by Damo during the Taihe era [227–233 AD] of the reign of Emperor Ming of the Wei Dynasty. I have personally tested each posture. They mainly emphasize the upper body, exercising the lower limbs and waist to a lesser degree, therefore they are not as suitable for people who have practiced no other foundational exercises. I have in this book adopted principles from calisthenics for use with the movements, but I have not altered the original exercise. As I fear it would be confused with the more popular Baduanjin exercise, I have therefore called it Twenty-Four Posture Yijinjing.
一原本第一套計有十二式。第二套有五式。第三套有七式。懷琪恐學者難於記憶。故改八式為一部。
– In the original text, the first section was comprised of twelve postures, the second section of five postures, and the third section of seven postures, but I worry that students would have a harder time remembering it this way, so I have changed it to eight postures per section.
一初練習時。每式以練二十次為限。習練漸久。不妨再行增加。萬勿過度行之。致受損傷。
– In the beginning of the practice, each posture may be performed twenty times. After practicing over a long period, you may gradually add more repetitions, but you must not overdue or you may hurt yourself.
一每部練畢。略事歇息三四分鐘。後行呼吸十數次。再習次部。
– After each section, rest for a few minutes, then take ten breaths, and then continue into the next section.
一練習次數。每分鐘不得過四十呼唱。
– When practicing, the number of repetitions should not exceed forty breaths per minute.
一呼吸之法。先將肺部濁氣吐出二三口。再將身外淸氣。緩緩由鼻孔吸入。約逾十秒鐘時。再將肺內之氣。緩緩由鼻孔呼出。（參觀呼吸姿勢圖。）
– Breathing method: first expel the bad air from your lungs with two or three exhalations from your mouth, then draw in fresh air, slowly inhaling through your nose, from then on slowly exhaling through your nose, a full breath taking about ten seconds. Examine the breathing posture in this photo:
一吸入呼出。不可行之太速。如初練之時。以吸入十度呼出十度為限。久之方可延長度數。
– Inhaling and exhaling must not be done too quickly. In the beginning of the training, let inhaling to a count of ten and exhaling to a count of ten be your range, and then after working at it over a long time you will be able to extend it further.
一行呼吸之時。不可於汚穢塵煙之地。宜於淸晨向陽。或多花樹之所。若行於屋內。須立近窗戶前。
– When practicing breathing, you must be in filthy air, some dusty or smoky place, you should instead be out in the morning sunshine, or somewhere with flowers and trees. If you are practicing within your house, you should be standing near windows.
一編者於此道。愧未深加研究。然為保存國粹起見。亦不顧方家之貽笑。務望海內方家。尚祈有以敎我。毋任感銘。
– I am ashamed I have not researched into this art more deeply than I have, but for the purpose of preserving our national culture, and even although I may be inviting the ridicule of experts, I have made this book. I hope that experts throughout the nation will give me corrections, for which I would be very grateful.
編者謹識
– written sincerely by Wang Huaiqi
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易筋經廿四式目次
CONTENTS
第一部
Part 1
第一式 第二式 第三式 第四式 第五式 第六式 第七式 第八式
Postures 1–8
第二部
Part 2
第一式 第二式 第三式 第四式 第五式 第六式 第七式 第八式
Postures 1–8 [9–16]
第三部
Part 3
第一式 第二式 第三式 第四式 第五式 第六式 第七式 第八式
Postures 1–8 [17–24]
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易筋經廿四式圖說
A HANDBOOK FOR TWENTY-FOUR POSTURE YIJINJING
預備姿勢
PREPARATION POSTURE
預備姿勢。卽體操中之直立姿勢也。無論何種運動。非先正其姿勢。決不能收整齊之效果。此為一定不易之理。故於運動之前。及運動之後。常宜保持此預備之姿勢。不宜使其稍有變動。試觀上列之第一圖。卽為最正當之預備姿勢。
This is the posture of standing upright in calisthenics. Regardless of what exercise you are doing, unless you first get this posture right, you will be incapable of getting good results. This is a fixed and unchanging principle. Therefore before exercising, as well as after, you should always preserve this posture and not alter it at all. Examine photo 1 for how to perform this posture correctly:
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第一部
PART 1
第一式
POSTURE 1.1
原文：
Original text:
第一套第一式
(Section 1, Posture 1)
面向東立、首微上仰、目微上視、兩足與肩、寬窄相齊、脚站平、不可前後參差、兩臂垂下、肘微曲、兩掌朝下、十指尖朝前、點數七七四十九字、十指尖想往上蹻、兩掌想往下按、數四十九字、卽四十九蹻按也、
Stand facing to the east, your head slightly leaned back, your gaze slightly upward, your feet at shoulder width, standing evenly with neither foot more forward than the other, your arms hanging down, elbows slightly bent, palms facing downward, fingertips pointing forward. For seven counts of seven, thus forty-nine, your fingertips rise up and then your palms push down, for forty-nine counts, meaning forty-nine actions of rising up and pushing down.
預備：
Initial position:
兩足向左右分開一步。其間距離。與肩闊狹相等。足尖向前。兩足立於一線之上。兩臂垂於身之兩旁。離身約二寸許。肘微曲。兩手掌心向下。十指指端向前。目注前方。每唱一數。兩手指端向上一蹻。兩掌向下一按。同時兩踵提起復放下。（如第二圖。）
Your feet step apart to the sides to be at shoulder width, toes pointing forward in line with each other, your arms hanging down to your sides about two inches away from your body, elbows slightly bent, palms facing downward, fingertips pointing forward, your gaze forward. With each count, your fingertips raise up and then your palms push down. At the same time, your heels lift and then release back down. See photo 2:
第二式
POSTURE 1.2
原文：
Original text:
第一套第二式
(Section 1, Posture 2)
接前式數四十九字畢、卽八指疊為拳、拳背朝前、兩大指伸開、不可疊拳上、兩大指蹻起、朝身、不貼身、肘微曲、每數一字、拳加一緊、大指蹻一蹻、數四十九字、卽四十九緊、四十九蹻也、
Continuing from the previous posture, having performed it forty-nine times, your eight fingers are folded into fists, the backs of the fists facing upward, but your thumbs are extended rather than folded over the fists, raised and pointing toward your body, but not touching your body, your elbows slightly bending. With each count, your fists tighten and then your thumbs raise. Do this forty-nine times, meaning there are forty-nine tightenings and forty-nine raisings.
預備：
Initial position:
兩臂兩足仍如前式。將兩手八指曲疊為拳。拳背向前。兩大指伸直。不疊於拳上。指端向身。相離約寸許。
With your arms and feet still positioned as in the previous posture, your eight fingers are bent and folded into fists, the backs of the fists facing forward, but your thumbs are extended rather than folded over the fists, the tips about an inch away from your body.
方法：
Movement:
每唱一數。兩手大指向上一蹻。拳卽握緊一次。同時兩足尖蹻起放下。（如第三圖。）
With each count, your thumbs rise up and then tightly grip with the fist. At the same time, your toes raise up and then come back down. See photo 3:
第三式
POSTURE 1.3
原文：
Original text:
第一套第三式
(Section 1, Posture 3)
接前式數四十九字畢、將大指疊在中指中節上為拳、趁勢往下一擰、肘之微曲者、至此伸矣、虎口朝前、數四十九字、每數一字、拳加一緊、卽四十九緊也、
Continuing from the previous posture, having performed it forty-nine times, your thumbs fold over the middle section of the middle finger, your fists twisting as your body goes downward, your slightly bent elbows now straightening, your tiger’s mouths facing forward. With each count up to forty-nine, your fists tighten, thus there are forty-nine tightenings.
預備：
Initial position:
兩臂兩足仍如前式。將兩手大指疊於中指中節之上。拳背向前。
With your arms and feet still positioned as in the previous posture, your thumbs are now folded over the middle section of the middle finger, the backs of your fists facing forward.
方法：
Movement:
每唱一數。兩肘向下伸直。拳卽用力握緊一次。兩膝向下深屈。（踵勿提起。）同時肘復屈膝復。直。（如第四圖。）
With each count, your elbows extend downward, your fists tightly gripping, as your knees bend downward (without your heels lifting), and then your elbows bend again as your knees straighten again. See photo 4:
第四式
POSTURE 1.4
原文：
Original text:
第一套第四式
(Section 1, Posture 4)
接前式數四十九字畢、將兩臂平抬起、伸向前、拳掌相離尺許、虎口朝上、拳與肩平、肘微曲、數四十九字、拳加四十九緊、
Continuing from the previous posture, having performed it forty-nine times, your arms raise until level, extended forward, the centers of your fists about a foot apart, tiger’s mouths facing upward, fists at shoulder level, elbows slightly bent. Do this forty-nine times, meaning your fists do forty-nine tightenings.
預備：
Initial position:
兩足仍如前式。兩手握拳。臂平舉於前。兩拳之距離高低。與肩相等。虎口向上。兩肘稍屈。
With your feet still positioned as in the previous posture, your hands are grasped into fists, arms raised up level in front of you, fists at shoulder level, tiger’s mouths facing upward, elbows slightly bent.
方法：
Movement:
每唱一數。兩拳用力握緊一次。足不移動。兩膝略向下屈。兩大腿向中間閉合。再將兩腿分開。兩膝伸直。（如第五圖。）
With each count, your fists tightly grip and your feet stay where they are as your knees slightly bend downward, thighs closing toward the middle, and then your legs open again, your knees straightening. See photo 5:
第五式
POSTURE 1.5
原文：
Original text:
第一套第五式
(Section 1, Posture 5)
接前式數四十九字畢、將兩臂直竪起、兩拳相對、虎口朝後、頭微仰、兩拳不可貼身、亦不可離遠、數四十九字、每數一字、拳加一緊、
Continuing from the previous posture, having performed it forty-nine times, your arms lift until vertical, fists facing each other, tiger’s mouths facing to the rear, head slightly leaning back. Your fists must not touch your body nor be too far away. With each count up to forty-nine, your fists tighten.
預備：
Initial position:
兩足仍如前式。兩手握拳。臂向上舉。拳心相對。兩拳之距離。與肩相等。肘微曲。
With your feet still positioned as in the previous posture and your hands grasped into fists, your arms raise up, the centers of the fists facing each other, your fists shoulder width apart, elbows slightly bent.
方法：
Movement:
每唱一數。兩拳用力握緊一次。頭向後屈卽復正。（如第六圖。）
With each count, your fists tightly grip as your head bends back, then you return to your initial position. See photo 6:
第六式
POSTURE 1.6
原文：
Original text:
第一套第六式
(Section 1, Posture 6)
接前式數四十九字畢、兩拳上對兩耳、離耳寸許、肘與肩平、虎口朝肩、拳掌朝前、數四十九字、每數一字、肘尖想往後用力、拳加一緊、
Continuing from the previous posture, having performed it forty-nine times, your fists point to your ears, about an inch away from them, your elbows at shoulder level, the tiger’s mouths facing your shoulders, the centers of the fists facing forward. With each count up to forty-nine, your elbows strongly reach behind you, your fists tightening.
預備：
Initial position:
兩足仍如前式。兩大臂向左右平舉。小臂屈於肩上。兩手握拳。正對兩耳。離耳約寸許。肘與肩平。虎口向下。拳心向前。
With your feet still positioned as in the previous posture, your upper arms are raised to the sides, your forearms bent in over your shoulders, your hands grasped into fists pointing to and about an inch away from your ears, your elbows at shoulder level, tiger’s mouths facing downward, the centers of the fists facing forward.
方法：
Movement:
每唱一數。兩肘用力向後一挺。拳卽握緊一次。同時上體向右轉。後卽復正。再唱一數。兩肘用力向後一挺。掌卽握緊一次。同時上體向左轉。後卽復正。（如第七圖。）
With each odd-numbered count, your elbows strongly reach behind you, your fists tightening, as your upper body turns to the right and then returns to be facing squarely. With each even-numbered count, your elbows strongly reach behind you, your fists tightening, as your upper body turns to the left and then returns to be facing squarely. See photo 7:
第七式
POSTURE 1.7
原文：
Original text:
第一套第七式
(Section 1, Posture 7)
接前式數四十九字畢、全身往後一仰、以脚尖離地之意、趁勢一仰、將兩臂橫伸、直與肩平、虎口朝上、數四十九字、每數一字、想二拳往上往後用力、胸向前合、拳加一緊、
Continuing from the previous posture, having performed it forty-nine times, your body leans back, toes coming off the ground, arms reaching to the sides, straightened at shoulder level, tiger’s mouths facing upward. With each count up to forty-nine, your fists go up and to the rear, your chest closing forward, your fists tightening.
預備：
Initial position:
兩足仍如前式。兩臂向左右平舉。虎口向上。拳心向前。
With your feet still positioned as in the previous posture, your arms are raised to the sides, arms level, tiger’s mouths facing upward, the centers of your fists facing forward.
方法：
Movement:
每唱一數。上體向後一仰。兩足足尖離地。後卽復原。兩拳向後用力握緊一次。（如第八圖。）
With each count, your upper body leans back, the toes of both feet coming off the ground, and then you return to your initial position, your fists strongly going to the rear and tightening. See photo 8:
第八式
POSTURE 1.8
原文：
Original text:
第一套第八式
(Section 1, Posture 8)
接前式數四十九字畢、將兩臂平轉向前、與第四式同、但此兩拳略近些、數四十九字、每數一字、拳加一緊、
Continuing from the previous posture, having performed it forty-nine times, your arms move in level arcs to be in front of you, same as in Posture 1.4, but with the fists slightly closer. With each count up to forty-nine, your fists tighten.
預備：
Initial position:
兩足仍如前式。兩手握拳。臂平舉於前。兩拳相離約寸許。兩肘微曲。虎口向上。拳心相對。
With your feet still positioned as in the previous posture and your hands grasped into fists, your arms are raised up level in front of you, your fists about an inch [a foot] apart, elbows slightly bent, tiger’s mouths facing upward, the centers of your fists facing other.
方法：
Movement:
每唱一數。上體向前一屈。兩踵離地。同時體踵復原。兩拳卽用力握緊一次。（如第九圖。）
With each count, your upper body bends forward, your heels coming off the ground, then you return to your initial position, your fists strongly tightening with each count. See photo 9:
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第二部
PART 2
第一式
POSTURE 2.1
原文：
Original text:
第一套第九式
(Section 1, Posture 9)
接前式數四十九字畢、將兩拳掌收回、向胸前兩乳之上些一擡、卽翻拳掌向前、上起對鼻尖、拳背食指節尖、卽離鼻尖一二分、頭微仰、數四十九字、每數一字、加一緊、
Continuing from the previous posture, having performed it forty-nine times, your fists withdraw, the centers of the fists just over your chest, then your fists turn over so the centers of the fists are facing forward, the fists rising up until the forefinger knuckles at the backs of the fists are a few inches away from your nose, your head slightly leaning back. With each count up to forty-nine, your fists tighten.
預備：
Initial position:
兩足仍如前式。兩大臂向左右舉。小臂平屈於肩前。兩拳相離約寸許。虎口向上。掌心向內。
With your feet still positioned as in the previous posture, your upper arms are raised to the sides, forearms level and bent in front of your shoulders, your fists about an inch away from your shoulders, tiger’s mouths facing upward, the centers of the fists facing inward.
方法：
Movement:
每唱一數。掌心用力由下翻向前。兩拳卽握緊一次。兩膝下屈。同時掌心仍翻向內。兩膝復伸直。（如第十圖。）
With each count, your fists strongly turn over so the centers of the fists are facing forward, the fists tightening as your knees bend downward, then the centers of the fists turn over to again be facing inward, your knees again straightening. See photo 10:
第二式
POSTURE 2.2
原文：
Original text:
第一套第十式
(Section 1, Posture 10)
接前數四十九字畢、將兩拳離開、肘與肩平、兩小臂直竪起、拳掌向前、虎口遙對兩耳、數四十九字、每數一字、拳加一緊、想往上舉、肘尖想往後用力、
Continuing from the previous posture, having performed it forty-nine times, your fists spread apart, elbows at shoulder level, the forearms lifting until the tiger’s mouths are facing toward your ears, the centers of the fists facing forward. With each count up to forty-nine, your fists tighten, wanting to raise up, your elbows wanting to go behind you.
預備：
Initial position:
兩足仍如前式。兩大臂仍左右舉。小臂則直立竪起。（成半方形。卽兩臂半向上屈。）拳掌向前。
With your feet still positioned as in the previous posture and your upper arms still raised to the sides, your forearms are lifted until vertical (your arms bent halfway upward as if making the shape of half a square), the centers of your fists facing forward.
方法：
Movement:
每唱一數。兩拳用力握緊一次。兩肘用力向後一挺。上體趁勢向後屈。同時體卽復正。（如第十一圖。）
With each count, your fists tightly grip, your elbows strongly sticking out behind you, your upper body bending back, and then your body straightens again. See photo 11:
第三式
POSTURE 2.3
原文：
Original text:
第一套第十一式
(Section 1, Posture 11)
接前式數四十九字畢、將兩拳翻轉向下、至臍、將兩食指之大節、與臍相離一二分、數四十九字、每數一字、拳加一緊、數畢、呑氣一口、隨津以意送至丹田、如此呑送氣三口、
Continuing from the previous posture, having performed it forty-nine times, your fists arc downward until at your navel area, the forefingers an inch or two apart at the middle knuckle. With each count up to forty-nine, your fists tighten, and then after the last count, inhale and send energy to your elixir field three times.
預備：
Initial position:
兩足仍如前式。兩手握拳。臂屈於身前。拳置於腹臍之前。約距半寸許。拳心向內。虎口向上。
With your feet still positioned as in the previous posture, your hands grasped into fists, your arms bend in front of your body, placing your fists in front of your belly at your navel area, about a half inch away from you, the centers of the fists facing inward, tiger’s mouths facing upward.
方法：
Movement:
每唱一數。兩拳卽用力握緊一次。上體向右彎屈。卽復正。再唱一數。兩拳仍用力握緊一次。上體卽向左一屈。卽復正。（如第十二圖。）
With each odd-numbered count, your fists grip tightly and your body bends to the right, then you return to being upright. With each even-numbered count, your fists grip tightly and your body bends to the left, then you return to being upright. See photo 12:
第四式
POSTURE 2.4
原文：
Original text:
第一套第十二式
(Section 1, Posture 12)
呑氣三口畢、不用數字、將兩拳鬆開、兩手垂下、直與身齊、手心向前、往上端與肩平、腳跟微起、以助手上端之力、如此三端、俱與平端垂物之用力相同、再將兩手疊作拳、舉起過頭、用力捽下、三舉三捽、（如第十三圖。）
After three inhalations, which do not really need to be counted, your fists open and your hands hang down vertically, in line with your body, palms facing forward, then they go upward to shoulder level, your heels slightly lifting to boost the upward energy of your hands. Perform in this way three times, each time when your arms are level exerting the same strength as if holding something that is hanging down. Then your hands fold into fists, lift up higher than your head, and strongly pull down, three liftings, three pullings. See photo 13:
再將左右足一蹬、先左後右、各三蹬畢、仍東向靜坐片時以養氣、如接行第二套者、於呑氣後、接下來不須平端捽手蹬足也、如欲接行第二套、卽不用行此前套第十二式、卽從前套第十一式呑氣三口送丹田之後、接行第二套第一式便合、
Then your feet press, first your left, then your right, each pressing three times. Still facing to the east, sit down in silent meditation for a while to nurture the breath. If instead you continue into Section 2, then after a few breaths you may continue without needing to raise your arms, pull with your hands, press with your feet. To continue into Section 2, you do not need to perform Posture 12 of Section 1. After Posture 11 of Section 1, send a few breaths to your elixir field and then continue into Posture 1 of Section 2.
預備：
Initial position:
兩足仍如前式。兩臂垂下。十指掌心向前。
With your feet still positioned as in the previous posture, your arms hang down, your palms facing forward.
方法：
Movement:
每唱一數。兩臂向前平舉。掌心向上。臂卽下垂。同時兩踵儘力提起。卽放下。再唱一數。兩手握拳。掌心向上。臂由前上高舉。卽復由前下垂。同時兩踵儘力提起。卽放下。（如第十四圖。）
With each even-numbered count, your arms raise forward until level, palms facing upward, then hang down, your heels at the same time strongly lifting off the ground and then coming back down. With each odd-numbered count, your hands grasp into fists, the centers of the fists facing upward, arms raising high from in front of you, then hang down from in front of you, your heels at the same time strongly lifting off the ground and then coming back down. See photo 14:
第五式
POSTURE 2.5
原文：
Original text:
第二套第一式
(Section 2, Posture 1)
接前套呑氣三口畢、將兩拳伸開、手心翻向上、端至乳上寸許、十指尖相離二三寸、數四十九字、每數一字、想手心翻平、想氣貫十指尖、若行此第二套第一式、須接前套第十一式呑氣三口、卽接行之、不用行前套第十二式也、
Continuing from the previous posture after three inhalations, your fists open, palms facing upward, fingertips about an inch over your chest and about two or three inches apart With each count up to forty-nine, your palms turn over, staying level, and you send energy coursing through to your fingertips. If this treated as Posture 1 of Section 2, you have to continue from Posture 11 of Section 1, continuing after three inhalations, rather than performing Posture 12 of that section.
預備：
Initial position:
兩足仍如前式。兩大臂平舉於左右。小臂平屈於肩前。十指伸直。掌心向上。指端相離約二寸許。
With your feet still positioned as in the previous posture, your upper arms are level, raised to the sides, and your forearms are level, bent in until in front of your shoulders, your fingers extended, palms facing upward, fingertips about two inches apart.
方法：
Movement:
每唱一數。兩手掌心翻向下。兩足足尖移向內。同時卽掌心翻向下。足尖仍復原式。（如第十五圖。）
With each count, your palms turn over to be facing downward as your toes shift inward, then your palms turn over to be facing upward as your toes return to their initial position. See photo 15:
第六式
POSTURE 2.6
原文：
Original text:
第二套第二式
(Section 2, Posture 2)
接前式數四十九字畢、將兩手平分開、橫如一字、與肩平、手掌朝上、胸微向前、數四十九字、每數一字、手掌手指、想往上往後用力、
Continuing from the previous posture, having performed it forty-nine times, your arms spread apart, making a line at shoulder level, palms facing upward, your chest slightly reaching forward. With each count up to forty-nine, your palms and fingers strongly go upward and to the rear.
預備：
Initial position:
兩足仍如前式。兩臂向左右平舉。十指伸直。掌心向上。
With your feet still positioned as in the previous posture, your arms are raised to the sides until level, fingers extended, palms facing upward.
方法：
Movement:
每唱一數。胸向前一挺。兩手指與掌用力由上向後畫一圓形。（如第十六圖。）
With each count, your chest sticks out forward as your fingers and palms strongly go upward and to the rear, drawing circles. See photo 16:
第七式
POSTURE 2.7
原文：
Original text:
第二套第三式
(Section 2, Posture 3)
接前式數四十九字畢、兩臂平轉向前、數四十九字、每數一字、想氣往十指尖上貫、平掌朝上微端、
Continuing from the previous posture, having performed it forty-nine times, your arms arc to be level in front of you. With each count up to forty-nine, send energy coursing through to your fingertips, your level palms slightly pointing as they go upward.
預備：
Initial position:
兩足仍如前式。兩臂平舉於前。十指伸直。掌心向下。
With your feet still positioned as in the previous posture, your arms are raised up level in front of you, fingers extended, palms facing downward.
方法：
Movement:
每唱一數。兩臂向上舉。（手背向上。手指向前。）卽復前舉。上體向後屈。卽復正。（如第十七圖。）
With each count, your arms rise up (with the backs of the hands facing upward, fingers pointing forward), then go forward again, your upper body bending back, then straightening again. See photo 17:
第八式
POSTURE 2.8
原文：
Original text:
第二套第四式
(Section 2, Posture 4)
接前式數四十九字畢、將兩手為掌撤回、拳掌朝上、拳背朝下、兩肘挾過身後、數四十九字、每數一字、拳加一緊、兩臂不可貼身、亦不可離遠、
Continuing from the previous posture, having performed it forty-nine times, your hands withdraws as fists, the centers of the fists facing upward, backs of the fists facing downward, and your elbows pinch together behind you. With each count up to forty-nine, your fists tighten. Your arms must not touch your body, but also should not be too far away.
預備：
Initial position:
兩足仍如前式。兩手握拳。臂屈於胸旁。拳背向下。兩臂須離身約二寸許。
With your feet still positioned as in the previous posture, your hands are grasped into fists, arms bent beside your chest, the backs of the fists facing downward, your arms about two inches away from your body.
方法：
Movement:
每唱一數。兩膝下屈。（踵勿離地。）卽復伸直。兩拳用力握緊一次。兩肘向後一挺。（如第十八圖。）
With each count, your knees bend downward (heels not leaving the ground) and then straighten again, your fists tightly gripping, elbows sticking out behind you. See photo 18:
–
第三部
PART 3
第一式
POSTURE 3.1
原文：
Original text:
第二套第五式
(Section 2, Posture 5)
接前式數四十九字畢、將拳伸開、指尖朝上、掌往前如推物之狀、以臂伸將直為度、每數一字、掌想往前推、指尖想往後用力、數四十九字畢、如前套第十一式、數字呑氣等法行之、此第二套五式行畢、若不歇息、欲接練行第三套、則於此套數字畢、照前套十一式、呑氣三口、送入丹田之後、卽接行第三套、仍減行前套第十二式可也、功行至此第二套五式、意欲歇息養神、必須將前套第十一式呑氣之法、及第十二式諸法、全數補行於此第二套五式之後、方能歇息也、
Continuing from the previous posture, having performed it forty-nine times, your fists open and the fingertips point upward, your palms going forward as though pushing an object away, your arms straightening. With each count, your palms push forward, your fingertips strongly pulling back. After forty-nine counts, perform the same as in Posture 11 of Section 1, taking a few breaths, and then this section is concluded. If you do not rest and want to continue into Section 3, then after this section is finished, perform Posture 11 of section 1, sending a few breaths to your elixir field, and then continue into Section 3, and so Posture 12 of Section 1 can be left out as before, completing this section with Posture 5. Or if you want to take a rest to refresh yourself, perform Posture 11 of Section 1, taking a few breaths, and then perform Posture 12, supplementing the whole series of movements up to Posture 5 of Section 2, and then you can rest.
預備：
Initial position:
兩足仍如前式。兩臂向前伸。十指指尖向上。掌心向前。兩肘微曲。兩膝下屈與大腿相平。作騎馬式。
With your feet still positioned as in the previous posture, your arms are extended forward, fingers pointing upward, palms facing forward, elbows slightly bent, your knees bent downward so the thighs are level, making a horse-riding stance.
方法：
Movement:
每唱一數。足膝不動。兩手掌心向前推。十指用力向後。兩肘卽伸直復屈。（如第十九圖。）
With each count, your feet and knees stay as they are as your palms push forward and then the fingers pull back, your elbows straightening and then bending again. See photo 19:
第二式
POSTURE 3.2
原文：
Original text:
第三套第一式
(Section 3, Posture 1)
接前式數四十九字畢、將兩手為拳撤回、拳掌朝下、拳背朝上、兩肘挾過身後、數四十九字、每數一字、拳加一緊、兩臂不可貼身、亦不可離遠、
Continuing from the previous posture, having performed it forty-nine times, your hands withdraw as fists, the centers of the fists facing downward, the backs of the fists facing upward, your elbows pinching together behind your body. With each count up to forty-nine, your fists tighten. Your arms must not be touching your body, nor be too far away.
預備：
Initial position:
兩膝伸直。足仍分開如前式。兩手握拳。臂屈於胸旁。拳背向上。掌心向下。兩臂離身約二寸許。上體向後屈。
Your knees straighten, your feet still spread as before, your hands grasping into fists, your arms bending beside your chest, the backs of the fists facing upward, the centers of the fists facing downward, your arms about two inches away from your body, your upper body bending back.
方法：
Movement:
上體仍屈。兩拳用力握緊一次。兩肘卽向後一挺。（如第二十圖。）
With your upper body still bent, your fists tightly grip, your elbows sticking out behind you. See photo 20:
第三式
POSTURE 3.3
原文：
Original text:
第三套第二式
(Section 3, Posture 2)
接前呑氣後、將兩手心朝下、手背朝上、兩手向下、身體向前撲、兩手離地約寸許、起立置二手於乳上、再撲、兩臂與手向下、用力起撲四十九次、
Continuing from the previous posture, after inhaling, [open your fists,] the palms facing downward, the backs of the hands facing upward, and send your hands downward, your body bending forward until your hands are about an inch away from the ground. Then rise up to stand with your hands placed over your chest. Again bend forward, your arms and hands going downward. Strongly bend over and rise up forth-nine times.
預備：
Initial position:
上體復正。足仍左右分開。兩大臂平舉於左右。小臂平屈於肩前。兩手十指伸直。掌心向下。
Your upper body again straightens, your feet still spread apart, as your upper arms raise up to the sides until level, the forearms bending in front of your shoulders, fingers extending, palms facing downward.
方法：
Movement:
每唱一數。兩膝屈作騎馬式。上體前屈。兩臂向下伸。兩手掌心近地。目視手背。同時膝伸直。體復正。臂平屈。目前視。復還原式。（如第二十一圖。）
With each count, your knees bend, making a horse-riding stance, as your upper body bends forward, your arms extending downward, and your palms approach the ground, your gaze toward the backs of your hands. Then your knees straighten, your body again becoming upright, your arms become level and bent, your gaze forward, then you return to your initial position. See photo 21:
第四式
POSTURE 3.4
原文：
Original text:
第三套第三式
(Section 3, Posture 3)
接前呑氣後、將兩手心朝下、手背朝上、兩手起至胸前乳上、趁勢往下一蹲、脚尖略分開些、脚跟離地三五分、兩手尖相離二三寸、數四十九字、每數一字、兩臂尖想往後用力、想氣貫至十指尖上、
Continuing from the previous posture, after an inhale, your palms facing downward, the backs of the hands facing upward, your hands lifted over your chest, as you squat down, your toes slightly spreading away as your heels move in to be about three to five inches apart, then your fingertips return to being about two to three inches apart. With each count up to forty-nine, your elbows strongly go to the rear, energy coursing through to your fingertips.
預備：
Initial position:
兩足仍如前式。兩臂仍平屈於肩前。掌心仍向下。十指指尖相離約二寸許。兩膝略屈。兩踵離地約寸許。
With your feet still positioned as in the previous posture, your arms still level and bent in front of your chest, palms still facing downward, fingertips about two inches apart, your knees are slightly bent and your heels are about an inch off the ground.
方法：
Movement:
每唱一數。膝仍屈。兩肘用力向後一挺。同時兩脚跟移向內。卽復原式。（如第二十二圖。）
With each count, your knees bend again, your elbows strongly stick out behind you, and your heels slightly shift inward, then you return to your initial position. See photo 22:
第五式
POSTURE 3.5
原文：
Original text:
第三套第四式
(Section 3, Posture 4)
接前式數四十九字畢、將兩手分開如一字、兩臂與肩平、手心朝下、胸微往前、數四十九字、每數一字、兩手往後用力、
Continuing from the previous posture, having performed it forty-nine times, your hands spread apart to make a line, your arms at shoulder level, palms facing downward, your chest slightly reaching forward. With each count up to forty-nine, your arms strongly reach behind you.
預備：
Initial position:
兩膝伸直。兩踵落地。兩足仍左右分開。兩臂向左右平舉。手心向下。上體向前屈。
Your knees are straight, heels on the ground, feet still spread apart, arms raised to the sides until level, palms facing downward, your upper body bent forward.
方法：
Movement:
每唱一數。上體仍向前屈。兩臂用力由上向後一挺。（如第二十三圖。）
With each count, your upper body bends farther forward and your arms strongly stick out behind you. See photo 23:
第六式
POSTURE 3.6
原文：
Original text:
第三套第五式
(Section 3, Posture 5)
接前式數字畢、將身一起、趁勢右手在內、左手在外、右手掌向左推、左手掌向右推、數四十九字、每數一字、右手掌向左用力、指尖往右用力、左手掌向右用力、指尖往左用力、
Continuing from the previous posture, your body lifts up, your right hand on the inside, left hand on the outside, your right palm pushing to the left, left palm pushing to the right. With each count up to forty-nine, your right hand strongly goes to the left, the fingertips strongly going to the right, as your left hand strongly goes to the right, the fingertips strongly going to the left.
預備：
Initial position:
上體復正。兩足仍如前式。兩臂收回。交叉屈於胸前。十指指尖向上。左手掌心向右。臂在外。右手掌心向左。臂在內。
With your upper body again upright and your feet still positioned as in the previous posture, your arms are withdrawn, crossing in front of your chest, fingertips pointing upward, your left palm facing to the right, the arm on the outside, your right palm facing to the left, the arm on the inside.
方法：
Movement:
每唱一數。右掌向左推。手指用力向右。左掌向右推。手指用力向左。兩足弗動膝屈。兩大腿用力向內併合。同時卽復原式。（如第二十四圖。）
With each count, your right palm pushes to the left, the fingers strongly pulling to the right, as your left palm pushes to the right, the fingers strongly pulling to the left, and with your feet staying where they are, your knees bend, your thighs strongly coming together inward, then you return to your initial position. See photo 24:
第七式
POSTURE 3.7
原文：
Original text:
第三套第六式
(Section 3, Posture 6)
接前式數四十九字畢、左手及臂在上、右手及臂在下、左手臂朝下、右手臂朝左、兩臂皆曲向、數四十九字、想氣貫十指尖為度、兩臂不可貼身、
Continuing from the previous posture, having performed it forty-nine times, your left arm on top and right arm underneath switch to left arm underneath and right arm on top, both arms bent. For forty-nine counts, send energy coursing through to your fingertips. Your arms must not touch your body.
預備：
Initial position:
兩足仍如前式。右臂平屈於胸前。掌心向左。左臂屈於腹前。掌心向右。十指向上。臂屈。適成九十度之角形。離身約寸許。
With your feet still positioned as in the previous posture, your right arm is level in front of your chest, palm facing to the left, left arm level in front of your belly, palm facing to the right, your fingers pointing upward, arms bent into ninety-degree angles, about an inch away from your body.
方法：
Movement:
每唱一數。左掌向左拉。右掌向右拉。（卽兩臂肘向左右挺也。）足尖趁勢向上一翹。（如第二十五圖。）
With each count, your left palm pulls to the left and your right palm pulls to the right (your elbows sticking out to the sides) as your toes lift up. See photo 25:
第八式
POSTURE 3.8
原文：
Original text:
第三套第七式
(Section 3, Posture 7)
接前式數四十九字畢、將兩臂垂下、手心翻轉向後、肘曲、十指尖亦曲、每數一字、想氣貫十指尖為度、俱照前式、數四十九字畢、每照前式、照字呑氣、平端捽手蹬足畢、向東靜坐片時、不可說話用力、如要上頂為者、於五十日後、行到第三套一蹲之式、眼往上蹬、牙咬緊、將前左右各三扭、以意貫氣至頂上、則為貫上頂矣、六十日後、以意貫氣至下部、則為達下部矣、
Continuing from the previous posture, having performed it forty-nine times, your arms hang down, palms turning to be facing to the rear, elbows bending, fingertips bent back. With each count, energy courses through to your fingertips, as in the previous posture. After doing this forty-nine times, perform as before [when finishing a section], taking a few breaths, bringing your arms level, pulling with your hands, pressing with your feet. Facing to the east, sit in meditation for a while, without speaking or exerting yourself, just straightening up. After fifty days, upon reaching this squatting posture in the Section 3, send your gaze upward, your mouth closed tightly, turn your head side to side three times, and use intention to send energy upward to reach to your headtop. Then after sixty days, use intention to send energy downward to reach your lower body.
預備：
Initial position:
兩足仍如前式。兩臂垂於身後之兩旁。手心向後。
With your feet still positioned as in the previous posture, your arms hang down to the sides behind your body, palms facing to the rear.
方法：
Movement:
每唱一數。臂弗動。肘一屈。十指指端。用力向上一蹻。兩膝屈伸一次。（如第二十六圖。）
With each count, your arms stay as they are but the elbows slightly bend as your fingertips strongly raise up, your knees bending and then straightening again. See photo 26:
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