【初上】第二週課程:漢導引第4-7式,勤練專誠迎接外丹功先天氣的啟動 |
Written by Riker Kao | ||||||
Thursday, 09 March 2023 21:36 | ||||||
[Topic 1:] Instructor Lien's adviceDear Brothers and Sisters, [標題一:] 廉教練的提示 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. 2.本日課程,教習漢導引的第四至第七式,漢導引七式練功兩週後,身體筋骨已柔軟靈活,應有感覺雙手微微的氣感,請多加演練,以最佳的身體狀態,來迎接(如同齋戒一週,來虔誠求道)下次外丹功十二功架「預備式」啟動先天氣的奧秘。 3. Next week, before you begin, please go to the Tankung website (www.tankung.org) and refer to the Yu Bei Shi Instructions by Brother Lien Chao Tung. 3.下週上課前,請預覽「中華外內丹功網站」→「外丹功十二式」的預備式及其研修參考資料的「預備式(1)-廉朝棟」之說明。 [Topic 2:] Movement 4: Arms Whirling (搖臂朝天)Another translation of 搖臂朝天(Arms Whirling) is "Arms Swing Sideways". From the previous stance, lower both hands. 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. 隨前式,雙手放下,跨左足外肩齊,平行步,領起雙手,掌心向內。 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. Effectiveness of this Movement: Externally, bones and tendons are strengthened. Internally, internal organs function more efficiently. 本式效益:外強筋骨,內固五臟。 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。 [Topic 3:] Movement 5: Basket Swinging (搖簸箕)From the previous stance, lower the body to sit at 45o angle. 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. 循上式,身體下坐四十五度,左腳在向左橫跨一小步,膝蓋對正腳面,目平視,兩手環抱,手臂在肩腰之間高度,重心移向右胯,身體向左側轉動,左膝鬆直;重心再 移左胯,身體向右側轉動,右膝鬆直。如此身體向左右轉動,來回算一趟,共三十六趟,重心移胯帶動身體左右回轉,開始! Explanation of this Movement: 本式說明: (搖簸箕兩足胯開,身體坐如跨馬步,身體以胯旋轉,左右重心移動,兩足變換三七步,一膝蓋微直、一膝蓋彎,彎的膝蓋朝向腳掌面,小腿不要歪斜,直膝的重心移到彎膝的腳,將胯轉活起來。頭與身體隨著胯轉動的方向移轉,眼睛仍平視 (即眼珠子不動) , 手肘與腰後上夾脊對合,手掌前合,大姆指微翹上,手指微外開,胯、膝蓋、足踝都鬆開,氣旋至腳底貼地面,重心下坐,盡量坐低,磨胯的弧度要成雙圓心,如同 8字,並維持重心平衡,緩緩進行。功架與功法「守一」來回移動時間、精神狀態、功法定守合一,讓我們身體的氣血自然得到應合、流暢。好!停在中間總共做三 十六次,每天可以早晚各練習一次。 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. 接前式的搖簸箕,四指內彎,大拇指壓在四指的指甲上,即握一個空拳,這叫「虛拳」。拳眼朝前,身體重心移右胯,左腳收回一小步,成外肩寬。膝蓋打直。本式伏 腰式也是”哼哈導引”,左式開始,身體往前緩緩平腰伏身,同時發出”哼”聲,左拳朝左腳面過膝蓋,右拳在右大腿前,緊接著,發出”哈”音,身體立起復正, 換右式同前,左右式來回各三次。 Explanation of this Movement: 本式說明:氣主要在胸腹,小腹,腎臟的一個貫連,對於老人的補腎跟小腹的能量增長有幫助,年輕人也是一樣,讓氣血通暢,尤其常坐辦公桌的人,本式可讓筋骨舒活,頭腦清爽一下。亦可伸展肩臂筋脈,左手過膝蓋右手在大腿前,左拳盡量往下引,引到腳掌或落地更好。 Additional Explanation: 再加說明:左式開始,”哼”到小腹,”哈”到腎臟。下巴微收,喉音減少、尾聲合到小腹再發"哈 ”聲出來,出來的氣”哼”音是將小腹空掉,再昂頭發”哈”聲出來,這是一種練法,很奇特的練法,可以請同道多加體驗。好繼續左右式:下巴收”哼”聲到小 腹,昂頭”哈”氣到腎臟。”哼”眼睛朝下,”哈”目視前方。 ”哼”肩膀鬆開手臂延伸,”哈”收回手臂復正。 ”哼”,”哈” 左右交換!一般可以做兩次、四次、六次,就夠了。兩手鬆開,指端朝地,手心相對,放鬆肩膀、手肘、十個指頭自然垂下 Effects of this Movement: 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. 漢導引第七式拔禾式,拔禾式主要是”噓呼導引”,身體鬆開前彎,雙手指端插腳面,同時發”噓”聲,手指盡量往腳面或前方地面延伸, 然後坐回身體復正。胯左足一大步外肩齊,身體坐正,左手放在左耳際,右手在腋下,指端一朝上一朝下,然後循著上下的方向延伸,同時發出”呼”聲。這個”呼 ”聲是在”噓”聲的餘音下銜接”呼”聲出來,氣到手的末稍,然後雙手收回放下。身體回復立正姿式,然後再換右式,如此左式右式,交復來回,共做二、四或六 次,足夠。 Explanation of Movement: 練法說明:”噓””呼”,聲音停,雙手就收回。”噓””呼”發聲時,下巴微收、後腦微頂,聲音盡量合於身体的胸腔的後方,整個”呼”音透頭皮, 頭部毛髮,感覺胸腹、全身都舒暢。再則”噓呼導引”,噓音盡,呼音出,自然換氣,不要管呼吸,也不要猛吸一口氣,是有難度,同道可研究體驗其奧秘之處。
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