Dear Brothers and Sisters, Are you punctual in opening this second week’s lesson? Have you mastered last week’s lesson? 1. In the direct real life instruction method, it is an accumulative cultivation activity. Firstly, revise the First week lesson. Then proceed to this week’s new lesson. I hope you can follow. From now onwards, for the qi cultivation process, you must practise daily those lessons taught. Practise in the morning and at night.
2. Today’s lesson is Han Dao Yin (Han Calisthenics) No. 4 – 7. After practising the 7 Movements of Han Dao Yin, the bones and tendons of the body become supple and articulate. You should be able to feel the subtle qi sensation on both hands. Please continue your training faithfully so that the body can reach peak condition to receive the hidden wonders of the activation of Xian Tian Qi such as through Yi Bei Shi, the first movement of Waitankung. When you reach this stage, you will mentally experience a state just like after fasting and praying fervently for 1 week - you then receive the blessings of the Divine.
Another translation of 搖臂朝天(Arms Whirling) is "Arms Swing Sideways".
From the previous stance, lower both hands. Open the left kua while lifting the left leg to the left in outer shoulder width. Keep both legs parallel.
The first 3 times: Float both hands upwards, palms facing inwards. Maintain both hands at outer shoulder width. Raise them to chest level. Continue to raise the arms upwards to both sides of the head. Turn the head to the left and utter a ‘Haa’ sound with throat wide open merging with the sound from the chest - like a loud explosion which reverberates. Immediately after the ‘Haa’ sound, extend both hands outwards and lower them downwards naturally. Eyes look at the back of the left hand till shoulder level. Then the head look forward again. With every ‘Haa’ sound, both hands whirl one circle. Now begin. Raise both hands. ‘Haa’,’Haa’, ‘Haa’ 3 times.
The second 3 times: Raise both hands above head level. Turn the head to the right and utter ‘Haa’, ‘Haa’, ‘Haa’ 3 times. On the sixth time, maintain both hands above the head pointing skywards. Relax the elbows and place them beside the ears. Finger tips point skywards. Palms face each other. The head is buoyed up. The qi from the chest and abdomen flow downwards gently to the kua, then down to the knees and feet. The qi at the eyes of ankles will induce qi of the Yang Qiao and Yang Wei（4 Meridians）to flow upwards through the sides of the body, up to the elbows till reaching the palms. Then qi at the centre of the palms will react and attract mutually. - Now, lower both elbows and arms naturally, slightly bend elbows, stopping at waist level. Both arms are in embracing posture. Spread 10 fingers, relax and curve in slightly. Palms face each other. The lower arms are parallel to the ground. Body sits down.
Effectiveness of this Movement: Externally, bones and tendons are strengthened. Internally, internal organs function more efficiently. Benefits: The ‘Ying and Wei’ qi surround the whole body. The Ying qi circulates along the meridian with the blood transporting the nutrients. The Wei qi travels amongst the internal organs, reaching the skin and hair as protecting shield. They can dispel ‘negative wind’ and warm the body.
From the previous stance, lower the body to sit at 45oangle. Open left leg sideways a small step to the left. Align knees to the top of the feet, eyes looking forward. Both arms are in embracing posture - between shoulders and the waist levels. Shift body weight to the right hip. Turn the body to the left. Straighten the left knee and relax. Shift body weight to the left hip. Turn the body to the right. Straighten right knee and relax. Alternate turning and shifting the body to the left and to the right. Count this as 1 rotation. Do a total of 36 rotations. The centre of gravity moves with the kua (hip joints), thus shifting the body to the left and right. Now begin.
Explanation of this Movement: Open both feet and the hip joints (Kua). Body sits on the hip joints (horse riding stance). The body is turned by the hip joints. Shift the centre of gravity to the left and to the right while the feet change between 30% and 70% weight proportion. For each movement, one knee straightens while another knee is slightly bent. The bent knee faces the back of the foot. The lower leg does not slant. The body weight on the straightened knee then moves towards the leg with the bent knee. This is how you make the hip joints agile/flexible. The head and trunk follow the turning direction of the hip joints. Eyes still look forward and level (eyeballs do not move). Elbows merge (mentally) with the upper Jia Ji. Palms are mutually (and mentally) merging in front. Slightly raise thumbs upwards and slightly open the fingers. Relax and open the hip joints, knees and ankles. Qi rotates to the bottom of the feet, attaching to the ground. The body weight rests on the hip joints. Try to sit down as low as possible. Turn and pivot the hip joints effectively to form twin circles – like forming a figure of "8". Maintain the body equilibrium. Progress slowly. Body movements and technique must be constantly coordinated when moving left and right. The mental state and the technique are constantly unified. This will allow the qi and blood to mutually merge and flow smoothly. Now, stop at the centre after 36 rotations. Practise daily during dawn and night.
Effects of this Movement: This movement activates the acupoints of the whole body. Blood and qi flow smoothly. Tendons and bones feel comfortable. The mood becomes cheerful.
本式功效：隨身體擺搖，活動全身穴脈，使氣血暢通，筋骨舒適，心情快活。
[Topic 4:] Movement 6: Waist Bending (伏腰式)
From the previous posture, bend 4 fingers inwards. Press thumbs on the fingernails of these 4 fingers. This is like holding a hollow fist namely empty fist. Point the eye of the fist forward. Shift body weight to the right kua (hit point) and move left foot ½ step to the left to outer shoulder width. Straighten the knees. This movement is also a “Herng-Haa Calisthenics” technique. First, start at the left side. Bend body forward slowly at the waist while maintaining a straight back. At the same time utter “Herng”. The left fist faces the left leg below the knee. The right fist is in front of the right thigh. After this straighten the body and utter “Haa” sound. Repeat the same movement as above for the right side and then left and right, alternating 3 times each.
Explanation of this Movement: Qi moves to the chest, lower abdomen and kidneys in a link up. This is beneficial to the energy level in the kidneys and lower stomach of the elderly. It is also beneficial to the younger group. This allows the blood and qi to flow smoothly - especially for workers sitting in the office. The movement can loosen and soothe the bones and tendon. The brain becomes more alert and fresher. The shoulders, arms and tendons can be stretched by lowering the left hand below the left kneecap with the right hand hanging beside the thigh. Lower the left fist as low as possible to the top of the left foot, or even to the ground.
Additional Explanation: Start with the left side. At “Herng” sound, qi reaches the lower abdomen. At “Haa” sound, qi reaches the kidneys. During “Herng” sound, slightly tuck in the chin. When at the tail end of the “Herng” sound, reduce emitting sound from the throat but resonate with the lower abdomen to utter “Haa”. The qi coming out with the “Herng” empties the lower abdomen. Tilt the head upwards, and then utter “Haa”. This is a kind of special training method which everyone should try to experience. - Now, continue from the left to the right sides. Tuck in the chin. Utter “Herng” and qi flows to the lower abdomen. Tilt head, utter “Haa” - qi flows to the kidneys. “Herng”- eyes look downward. “Haa”- eyes look forward. “Herng” - the shoulders relax and open. Extend arms downwards. “Haa” - lift arms up to original position. Alternate between “Herng” and “Haa” for 2 times, 4 times or up to a total of 6 times. Relax both arms, fingers pointing downwards to the ground. The centre of palms faces each other. Relax shoulders and elbows with the 10 fingers pointing down naturally.
Effects of this Movement: Qi penetrates the hollow fists and the body’s external surface. Practise using the prescribed method to nurture them to become efficient. This method energises the thighs, tendons and hip bones. The heart and chest expand; and feel comfortable. When the head tilts up - the qi stimulates the internal organs and causes them to feel relaxed and energised.
本式功效：氣逆壅滿，宜達宜法。舒活兩腿大筋絡及胯骨，心胸暢朗，頭上揚而豁達臟腑。
[Topic 5:] Movement 7: Pulling Grass (拔禾式)
It is a “Xu – Hu” Calisthenic. Relax the body and bend forward. The fingertips of both hands touch the back of the feet. Simultaneously, utter “Xu” sound. Try to touch the top of the feet, or extend to the ground in front. Then, sit back, body upright. Open left leg to outer shoulder width with body sitting upright. Place the left hand beside the left ear with fingertips pointing upwards and left palm facing the ear. Place the right hand below the armpit with fingertips pointing downwards and right palm facing the body. Then extend fingertips upwards and downwards respectively; simultaneously, utter a “Hu” sound. This “Hu’ sound is linked to the tail end of the “Xu” sound. Qi reaches the nerve endings of both hands. Then, lower the left hand; body returns to standing posture. Change movement to the right side and alternate between the left and right hands. Repeat 2, 4 or 6 times.
Explanation of Movement: When “Xu – Hu” sounds stop, both hands return to their starting position. Slightly tuck in the chin when uttering the “Xu and Hu” sound and gently buoy up the back part of the brain. Try to merge the sounds with the back of the chest cavity. Vibrations of the “Hu” sound penetrate through the skin of the skull and hair of the head. You will feel soothing at the chest, abdomen and the whole body. Furthermore, in “Xu - Hu” Calisthenics, the “Hu” sound should be out at the end of the “Xu” sound. The breathing changes naturally. Do not be concerned about the breathing. Also, do not breathe in abruptly. There is some degree of difficulty here. Please try to practice more and you could feel the wonders from these experiences.
初階課程 Elementary Course 
