【初上】第一週課程:外丹功介紹,漢導引前三式 |
Written by Riker Kao | ||||
Monday, 06 March 2023 10:08 | ||||
[Topic 1:] Greetings from Instructor Lien and important points to take note.Dear trainees, I am Instructor Lien. On behalf of this Centre, I welcome you to participate in our training and nurturing group. [標題一:] 廉教練的問候及叮嚀 1. To ensure that the exercise movements are done correctly, you must understand and remember all the principles and follow accordingly all the verbal instructions and movements as shown in the video. Repeat the lessons as often as possible. 2. Exercise whole heartedly daily at a regular time and at a peaceful place. Be focused during your training. Download the weekly training lessons and exercise seriously according to the training programme. 3. During exercise, ensure that your body is in a warm state, and select the time of exercise carefully. It is best to begin exercise at least 1½ hours after a meal. Allow half an hour rest after exercise before consuming any food again. 4. Take note of the weekly training advice and the explanations of these lessons. 5. If you have any inquiries or doubts regarding your exercise, post your inquiries or discussion topics at the “Discussion Board/Forum” of this website. The Instructor will respond as soon as possible. This will also allow other trainees to participate in these discussions. 6. If you have any confidential enquiries or discussion topics, go to the Lesson Mailbox and seek assistance there. The instructor will respond as soon as possible. 為提高研習效益,請注意遠距研修的成功法則: [Topic 2:] The first 3 movements of Han Calisthenics, the Preliminary Movement and ExplanationThe First Edition of these Instruction notes was prepared by Instructor Lai. This final version is prepared by Instructor Lien (10 December 2007). [標題二:] 本週課程:漢導引前三式,預備式及說明 Initially, the Grand Master compiled and edited a set of 27 Movements of Han Dao Yin (please refer to the WaiTanKung DVD by Master Chang). Subsequently, when Waitankung training and nurturing became widespread, he adopted 8 Movements of Han Dao Yin in the package. For the beginners, he packaged the first 7 Movements. The following are the training topics. 張大師結合外丹功活動,整編後的漢導引共二十七式(請詳參教學中心的『張大外丹功教學』的視訊實況演練),在普傳外丹功的研修活動搭配漢導引的共有八式,初習者搭配為前七式。以下為教習課目:
預備式: -Tuck in the chin The important points of Preliminary Movement: The body form and spirit should be alerted and Man and Universe are in a state of unison. Please keep the position for 10 - 20 seconds before next movement. Note: The Yu Bei Shi will be introduced in week 3. But you can visit http://www.tankung.org/ to understand more about the movement. 下巴收,頭往上領,脊柱鬆直,眼睛平視,舌抵顎,微微含唇扣齒,呼吸自然,胸腹放鬆,鬆膝,身體重心落在腳底,以意鬆兩肩、肘、腕到手掌。手掌放於大腿的兩側,手掌掌心向後,虎口微微打開,五指伸鬆平張。 本式要義:形神皆立,天人合一之境。肅身靜站10-20秒後,開始下個功架的演練。i 提示,外丹功十二功架的『預備式』在第三週課程才教習,如要提前練功,可請先h到『中華外內丹功網站』的『外丹功十二功架』剛目內的底頁『外內丹功十二功架參考資料』的表格內專論『預備式─廉朝棟』 有詳細的功法及練法過程的彙總驗證,閱讀兩次以上後,應能篤定的練功,早日啟動先天氣。
[Topic 3:] Movement 1: Arching (托天抱月)Another translations of 托天抱月(Arching) are "Supporting the sky and embracing the moon" or "Arms Circling Up And Down". Relax the body. Place the left palm just below the navel and the right palm against the back of the left palm. Cross the two thumbs while pressing downwards. Bend the knee slightly and lower the centre of the body gravity. Rotate the two feet in the left and right directions forming 180 degrees. Tuck in the chin so that the back will be straightened. Pull in the hip and knee while relaxing the buttock. (Back part of the brain and the heel are in line. You will be able to feel the sense of balance). The finger tips of the two palms rise up from the sides forming a semi circle. Utter “heng”sound with the hands reaching the top of the head. The eyes now stare above at the back of the palms. The two hands form the shape of supporting the sky. Then utter “ha” sound and lower the two hands from the sides placing them in front of the navel as in the original position. At the same time, the eyes are looking at the front. [標題三:] 第一式 托天抱月 托天抱月屬”哼哈導引”,”哼”聲氣到胸部,”哈”聲回小腹,”哼哈”為內息氣的逆呼吸,可讓胸腹三焦內息氣暢。(練時要自然,不管鼻口的呼吸,自然就好)。 。開始!”哼”眼睛看手掌背,”哈”眼睛平視前方。”哼”氣息自然到胸部,”哈”回小腹。 [Topic 4:] Movement 2: Head Turning (飛雁回手)Another translations of 飛雁回手(Head Turning) are "Flying bird turning the head backward" or "Wild - Goose Side Look". Flying bird turning the head backward. Continue from the previous movement. Both hands extend sideways upwards to the shoulder level with the palms raised. The finger tips should be pointing upwards at the height of the eye level. Then turn the head to the left while staring at the back of the middle finger for 5 to 9 seconds. This movement is called “The induction of the eyesight”. Naturally, the qi will travel to the middle finger’s stomach when focusing the “yi” mind at that spot. Then the 5 fingers will experience the sense of qi. Turn the head to face the front and then rotate right to look at the back of the middle finger for 5 to 9 seconds. Turn the head to face the front and cross the palms placing them in front of the stomach. The left palm inside while the right palm on the outside in front of the navel. 飛 燕回首,隨前式,雙手掌外展划開升起,順勢立掌與肩側同高,指端朝上。指端剛好與眼睛同高,頭擺向左,目視左手中指指背五到九秒鐘,本式是目視導引,自然意到氣到中指指肚,五指亦有感。頭擺正,轉頭看右手中指指背五到九秒,頭復正,交手還原到小腹,左手在內,右手在外、貼好肚臍前。 The effect: The acupuncture point at the middle finger tip is the “chong Liang point “which belongs to the gallbladder meridian. The middle finger passes through the heart. When the heart and “shen” spirit are mutually reacting, the gallbladder will benefit. During practice, the eyes staring at the acupuncture point for 5 to 9 seconds will improve the eyesight for the elderly. Here, we especially introduce to our web users the method of “recovering eyesight” Stare at the left middle finger and slowly move the eyesight from the arm to the right hand middle finger. Then, move the eyesight to the front and back to the left middle finger. Do not turn the head. The eyeballs stay still. The eyesight only moves forward and backward by using 'yi nian' or 'visualization'. Now change to the right side and perform the same. If the shoulder experience ache, you can lower the hands to rest for short while. Then, practice again to improve the eyesight. 本式功效:中指末端「衝良穴」,屬手厥陰膽脈;中指通心,心神相交宜膽。練習時間,可目視五到九秒不等,屬中老年人視力保健功法。又特別介紹網友「視力復健」功法,凝視左式左手中指,緩緩將視力循胳膊拉回後視反手右手中指,再收回視力往前到左手中指,頭不轉,眼珠子不動,視力前後移動;換右式同前,如肩臂痠痛,可先放下雙手,稍事休息,分次再練,如此可強化視力的復健。 [Topic 5:] Movement 3: Body Slanting (迎風走冰)Another translations of 迎風走冰(Body Slanting) are "Facing the wind with slanted body"or "Walking On Ice Against Cold Wind". Continue from the previous movement. Bend the knees slightly. The two feet close together at an angle of 45 degrees by pivoting the left foot and followed by the right. Body stands upright. Move the right foot forward half a step with the body gravity at the front foot. Slant forward 25 degrees with the two elbows overhanging forward as if curling the chest and pulling the back. Utter the sound “heng” with the hands pressing against the stomach to compress the qi. The qi would travel from the “Sea of Qi” to the coccyx reaching the spine. The eyesight is focused at the front of the feet. Then, utter the sound “ha” to withdraw the right foot with the eyes looking forward and return both hands to the side of thighs as shown by demonstrators. The qi would return from the spine to the stomach; now change the stance for the left foot and alternate between the right and the left while uttering Heng and Ha for induction. Perform 3 times each or multiple of 3. [標題五:] 第三式 迎風走冰 The Salient points. These movements of slanting the body forward to allow the qi sticking to the back, both hands embracing the navel, pulling up the back and eyes looking down should be performed with gentleness and not hastily, There should not be any stiff point in the body so that the qi can stick to the back. The effect: The movement would allow the “yin” and “wei” qi to circulate the whole body. The “yin” stays inside the meridian (implying that the circulating blood is sending the nutrient). The “wei” qi travels along the organs reaching the skin and pores as a form of protection. Additionally, it can also withstand the ill wind and warm the body. Those web users suffering cold shoulder from the air-conditioning attack are especially advised to practice this movement in the morning and night. You can stop the exercise when the back starts to sweat 本式要義:俯身使氣貼背,雙手抱臍間,脊背上拔,目下視;動作柔和不快硬,氣貼背全身無硬點。 功效:本式營衛週身,營在脈中(指血液輸送營養),衛氣走於臟腑,外達皮毛,以護衛營。復可卻風邪,暖和身體。尤其網友肩臂受室內冷氣侵襲,可早晚各用心練一次,背部出汗即可。
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