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[Topic 1:] Advice from Instructor Lien

Dear members, how are you? Now you are entering the 3rd week and having a high expectation when you cross the doorstep of WaiTanKung. For the first time in your life, you will be coming into contact with Xian Tian Qi. You should be very excited and thrilled.
1. Ensure that you are in leisure dress, for example wear canvas shoes with leather soles and comfortable leisure clothes. Try to uplift your spirit.
2. The Preliminary Movement (Yu Bei Shi) of WaiTanKung is a very noble stance that combines Heaven and Earth. It is a "Heaven, Earth and Man (san cai) stance”.  In absolute tranquillity, concentrate your  attention to welcome the manifestation of Xian Tian Qi.
3. You have to practice the 7 movements of Han Dao Yin before starting today’s lesson. When the bones and tendons become agile and flexible, you can switch on the Yu Bei Shi video lesson. Follow the oral instructions and the explanations to practise. If your body condition permits, stand 30 minutes or more. You must follow closely the training techniques. Breathe naturally. In a state of tranquillity, Xian Tian Qi will be activated through the nerve endings of both hands.
4. If time permits, you should practise 2 or 3 times daily. Try to activate Xian Tian Qi early. Seize this opportunity to succeed. The activation or awakening of Xian Tian Qi depends on the individual’s constitution and physical fitness. Someone can activate Xian Tian Qi quickly - within an hour, 1 day, 3 days or within 1 week. For slow learners, they may take more than 1 month to activate Xian Tian Qi. This depends on the state of the ‘Three Treasures’ – Jing (Essence), Qi, and Shen (Spirit) of individual trainees. In last week's lesson, Instructor Lien mentioned about mentally adopting a noble and pious spirit of fasting to welcome the WaiTanKung Xian Tian Qi. It is the reason for it. Please also refer to the WaiTanKung website http://www.tankung.org/ about the 12 Waitankung Movements and also Instructor Lien’s article and the explanation on the experience of waitankung.
5. After Yu Bei Shi, you can practise Tu Na Kung (Tortoise Breathing) and San Kung Bu（Junior Crane Steps）. Then rest and carry on with your daily routine.
6. After the activation of Xian Tian Qi through Yu Bei Shi - relax the body, gently spread the fingers。Xian Tian Qi naturally reaches the nerve endings of the hands and gently mobilise the wrists and elbow joints. Slowly reduce physical strength. Wishing you all the success. Every day, faithfully follow all the lessons step by step. Wait for Xian Tian Qi to be activated and mature day by day.

親愛的同道，您好！滿懷瞳憬，進入第三週課程，面對外丹功的門檻，迎接人生的初次接觸【先天氣】，應是相當的興奮及震憾。
1..讓自己身著整齊的休閒服，例如穿上皮底布包的功夫鞋，寬鬆的一套休閒服，也就是想辦法提振精神。
2.外丹功預備式是何等尊貴的功架，是合於天地的「天地人三才式」’以本式虔誠篤靜的迎接【先天氣】出現。
3.本日課程，應先演練漢導引的第一至第七式後，身體筋骨柔軟靈活，即可啟動預備式的影音課程，依口令及功法說明演練，並依體能靜站３０分鐘以上，專注功法，呼吸自然，靜待先天氣，從末稍啟動。
4. 如有時間，應可一日演練二至三回，儘早啟動先天氣，把握成功的機會。先天氣的啟動，視個入體質及體能狀態，快者一小時內，一日內，或三日，或一週，慢者， 可能一個月後才能啟動先天氣，此與精氣神狀態有關，故上週教練希望同道以宗教齋戒的虔誠精神，來迎接外丹功「先天氣」，是有道理的。也請參考「中華外內丹功網站」→「外丹功十二式」廉教練編輯「外丹功─廉朝棟」的驗證說明。
5.預備式後，可練習「面東龜息吐納功」及「散功步」後休息，進行日常作息。
6.預備式先天氣啟動後，應放鬆身體，伸鬆掌指，先天氣自到手末稍，柔活腕肘關節，減降後天力。滿心祝福您，並請每日仍要按步操練全部課程，等候先天氣啟動的時間，會逐日逐次的加快。

[Topic 2:] Preliminary Movement (預備式,  Yu Bei Shi)

Explanation: This movement is mainly to regulate breathing and to promote better blood circulation throughout the whole body.
Training technique:  Stand facing the East. Slightly lower the body. Open the left kua(hip joint) while lifting left leg sideway half a step(inner shoulder width). Relax the whole body (no exertion of any force). Breathe naturally. Dispel any distracting thoughts from the mind. Maintain tranquillity. Both arms hang beside both legs with the back of hands facing forward. Slightly spread out 10 fingers and tilt the index fingers. Open the ‘tiger mouth’ (arc between thumb and index finger). Buoy up the head, and tuck in the chin. The tip of tongue touches upper palate of the mouth while the teeth are lightly in contact. Eyes look forward and wait quietly/patiently for Xian Tian Qi in both hands to activate.

[標題二:]  第一式「外丹功預備式』
說明：主要在調和呼吸，促進全身氣血暢通無阻。
練法開始：面東站立，兩足與內肩齊，身體微蹲，左腳向左橫跨半步，兩足與內肩齊，全身無使力，呼吸自然，摒除雜念，心靜安舒，兩胳膊垂兩腿側，兩手背向外，十指張，兩手食指外翹，虎口張開，頭頂正，下巴收，舌尖抵住上顎，微扣齒含唇，目平視，靜待兩手先天氣發動。

Additional explanation. Spread out the 10 fingers and tilt the Index fingers. Xian Tian Qi vibrates slightly at the nerve endings of the palms. Then, Xian Tian Qi from the finger tip endings flows into the palms, then to the wrists, and to the elbows. Now, loosen up the shoulders and the hip joints downwards. Kneecaps face the ball of the feet. The soles of both feet attach to the ground. Xian Tian Qi from both hands reaches the shoulders, then down to the feet and then up the body; and back to the hands. From the hands, it flows back to the shoulders again. It enters the body and then to the feet again. Thus, Xian Tian Qi flows smoothly to and fro within the body and the 4 limbs. It nourishes the internal organs, the whole body, tendons and bones. The qi gradually enters into the Waitankung stage of circular penetration (Yuan Tung).

補充說明：雙 手十指伸張，食指微翹，先天氣在手掌的末稍微微的波動，然後先天炁由手指末稍進入手掌，然後手腕、手肘、肩膀鬆開，肩胯往下鬆，膝蓋對正腳掌，足心貼地， 兩手先天氣到肩到腳由腳到身體到手，由手再到肩，進入身體，再到腳。如此先天氣暢通於身體四肢來回，潤灌五臟六腑、全身筋骨，逐漸進入外丹功的【圓通】。

1.  Characteristic tendencies of Young trainees: Practice daily; allow the body to reach a pliable state. The whole body must not exert any physical force.  Only then can Xian Tian Qi flow smoothly. The meridians and tendons become supple by loosening joints on both hands.  During shaking, do not use force. Young trainees should use gentle and supple movements to eliminate violent actions upon the activation of Xian Tian Qi.  Do not increase the use of force to suppress Xian Tian Qi manifestations to avoid harming tendons, meridians and internal organs.

1. 年青人特性：每日練功逐漸讓身體達到【鬆柔】的感受，全身無使力，先天氣才能暢通，【柔筋】，就是雙手關節要鬆，筋脈自能柔，抖動時力量不出來，年青人，要以鬆柔來化掉先天氣啟動後的衝勁，不要加力與先天氣抗擷，以免傷及筋絡臟腑。

2.  Xian Tian Qi and Body Energy:  With correct stance, the tendons and bones will naturally be supple, thus you will be able to relax completely. Then, Xian Tian Qi can penetrate continuously throughout the whole body and ‘bathe’ all the internal organs. The tendons, bones and joints will become soothing. In this manner, you can effectively stimulate the generation of static electrical waves through shaking. Unknowingly, this improves the transmission of the nervous system of the body and brain, thus promoting the self-healing effects of Xian Tian Qi. Practice Yu Bei Shi for 10 min, you can maintain "original qi" (Yuan Qi) of the body; Practice for 20 min, you can "bathe" the body with Xian Tian Qi to reach the preliminary stage of self- healing. Practice for 40 min, you can "bathe" in the WaiTanKung process of  Progressive Transformation. Thus, adjust your time to practice Yu Bei Shi according to individual needs to maintain good health. Practicing 20 min. daily can sustain 1 day's "original qi". Performing the whole exercise within an hour can sustain 8 hours of working capacity.

2. 先天氣與體能：功架站好，筋骨自然就柔下來，能柔能鬆，先天氣就能夠綿綿密密的遍佈全身，沐浴身體的五臟六腑，筋脈骨節也舒暢起來，如此，更能夠抖出靜電波，無形中，甦醒 了身體及腦部的神經傳導，加速外丹功自療的效益。預備式可以練十分鐘，保健身體的元氣；二十分鐘可以沐浴身體達到治療的初級，四十分鐘可以沐浴在外丹功的 進境變化過程。所以練功的時間，可以隨個人的需要，以及身體的保健需要，做長短的配合。每天外丹功預備式二十分鐘，就保有一天的元氣，整個外丹功活動，在 完整的一小時，可累積有八個小時工作的能量。

3. Special characteristics of Yu Bei Shi"  Thus, WaiTanKung is also an "Original Qi" fitness exercise. It will bring you a full charge of "original qi". Stop gradually after exercise and maintain silence and stillness. You can thus enable the body to be enveloped in the "WaiTanKung Qi field" and continue to "bathe" the body surface and pores of the skin. Also, the bones, tendons, joints and internal organs are "bathed". This is called “Still outside/Vibrant inside”. Compared to the shaking movements just now, there is an inter-changing effect of "motion and stillness". The Yu Bei Shi in WaiTanKung is the harmonisation/merging of opposing forces (Yin and Yang elements). It is also the "gathering" and "dispersing" of the Fire and Water elements. These are the 2 stages indicating progress. Presently, Waitankung at the Beginner level is mainly to execute the harmonisation/merging of Yin and Yang energies to dispel "ill-forces" from the body and to allow the "original qi" to be purified. The self-healing effects will make the body healthy. The trembling effect of Xian Tian Qi allows more efficient transmission of the nervous system. The increased signal strength would stimulate the brain to excrete large quantities of self-healing chemicals. Please find the time to read up more about the relationship between the WaiTanKung shaking movements and the nervous system. End of Yu Bei Shi for now. Practice daily, then you can gain the effectiveness of the exercise.

3. 預備式的特性：所以外丹功也是元氣的保健活動，帶來元氣充沛。慢慢的停下來，守靜，外丹功停下來後還不能動，能夠讓身體在外丹功的氣場裡，繼續的沐浴身體表皮皮膚毛竅，以及筋脈骨節，甚至五臟六腑，稱為【外靜內動】。跟剛才抖動過程，有動靜互轉的功效，外丹功在預備式有【匹配陰陽】以及【聚散水火】兩個層次的演進。在目前外丹功初級課程，主要進行【匹配陰陽】逼出身體的邪氣，讓身體的元氣精純化，讓身體健康起來，達到自療的效果。主要在於先天氣抖動，使神經傳遞效率及強度增加，激化腦下垂體分泌大量的自療因數。另外找時間研究外丹功的抖動，以及神經系統的關係，預備式暫時到此，每日練功不輟，才能發揮運動的效益。

[Topic 3:] Tu Na Kung (吐納功, Breathing Tortoise Style)

Explanation: This exercise is mainly to regulate the abdominal breathing to achieve harmony of the internal organs.  Qi will flow freely.
Training begins: After Yu Bei Shi, the feet remain in the same position. Place the centre of the left palm on the lower abdomen. Place the right palm on top of the left hand. Spread out the 10 fingers. Slightly straighten both legs. Tilt the head slightly. Breathe into the lower abdomen to expand progressively into a protruding shape. The inhalation should be long, gentle and without noise. When full, immediately lean forward 15–25 degrees.  Slowly exhale the stale air from the lower abdomen. Press both hands onto the lower abdomen to make it concave. Exhalation should be long, continuous and silent.  Avoid blowing out the air. At the end of exhalation, immediately bend the knees, tilt up the body slightly and breathe into the lower abdomen till it is full. Again, slowly exhale. One inhalation and one exhalation is one breath. Do 9 breaths continuously. Timing for 1 inhalation or 1 exhalation is between 6-9 sec. Allow breathing in and out gently and continuously without any break. This is called a “smooth and continuous cycle”.

[標題三:] 第二式「面東龜息吐納功」口令及說明
說明：主要在調和腹部呼吸運動，安舒臟腑，氣和順暢。
練法開始：預備式，兩腳內肩齊，原地兩足不動，左手心貼小腹，右手心貼左手背上，十指張伸直，腿稍直，頭稍仰，鼻孔納氣小腹，使小腹逐漸膨脹，成凸狀，納氣時要綿長， 不要出聲，至不能再納氣時，立即俯身十五或二十五度，將小腹廢氣緩緩吐出，兩手迫壓小腹成凹狀，吐氣時要柔長，忌吹促，即不要出聲，至不能再吐時，立即彎膝，身稍仰，納氣滿小腹，再緩緩吐出，一吐一納算為一息，連續做九次息。每次一吐一納，時間約6-9秒，讓氣息進出連綿不斷，稱之為【順圓】。

Salient Points: This Movement is mainly to inhale fresh air and exhale stale air. Protruding  and contracting the lower abdomen would ensure good health and longevity.

Additional explanation: When inhaling, loosen all the joints of the hands. Only both hands are attached to the lower abdomen in order to preserve the ‘original qi’. During the Tu Na movement, use body movements to induce qi to the lower abdomen. During exhalation, relax the wrists and drop the elbows naturally. When almost finish exhaling, use the ‘elbow force’ to press palms onto the lower abdomen to expel the rest of stale air. For the legs, bend knees and relax. Relax the kua (hip joints). Once the knees bend and relax, all the tendons and meridians at the front and back will relax and open. Exhale stale air and inhale oxygen. This is entering into the “Internal-External Air Exchange Stage”. Then, during inhalation - the internal breathing from the hands and legs reaches the lower abdomen. During exhalation, the internal breathing from the lower abdomen reaches the hands and legs, even to the external surface of the body. Internal organs also breathe. Thus, Waitankung breathing is a total breathing exercise which deeply penetrates and there is also breathing from the surface. The process allows the lower abdomen to accumulate body energy. Total body breathing can also be attained which allows the internal organs and the body surface, skin and flesh to ‘bathe in Tankung qi’. This is also commonly known as “body breathing”.  Now stop.  After breathing 9 times, gently lower both hands, return to the Yu Bei Shi stance. Xian Tian Qi from the nerve endings of the palms will slowly manifest. Concentrate on the finger tips, the wrists and back to the finger tips. Then contain qi in the two palms. Then both palms mutually react and ‘soak’ qi into the lower abdomen. The lower abdomen feels soothing.  Relax the whole body after Tu Na and practise Yu Bei Shi effortlessly for only 20-30 sec. Do not exercise to make the whole body shaking. Refer to the demonstration. This is the cultivation of qi at the Dan Tian and is called “Nurturing the Shoots of the Dan (elixir)”.

吐納功的要義： 主要在納生氣吐死氣，小腹凸凹人安壽安。

補充說明：吐納功架進行時，要注意幾個動作，納氣時手關節要全部放鬆，只是雙手扶貼小腹，以保元氣。吐納氣息，藉助身體的俯仰來導引氣至小腹，吐氣的時候，手腕還是要鬆開，手肘自然下垂，氣吐快盡的時候，再以手肘發力及於手掌迫壓小腹，將餘氣吐淨。在腳部的活動，主要膝蓋要彎鬆，跨也要鬆，膝蓋一彎鬆，身體全身前後的筋脈，立即全部鬆開。廢氣吐出氧氣吸進來，進入內外氣息交換的功境，就能吸氣時內息氣從手、腳到小腹，吐氣時小腹到手、腳，甚至達到體表呼吸，以及臟腑全面的呼吸，所以外丹功吐納可以深入淺出，進行內外息交換，廢氣吐盡，生氣納滿，小腹自然蓄積能量；也可以達到全身的呼吸，讓五臟六腑、全身皮膚肌肉全部得 到丹氣的沐浴，俗稱【體呼吸】。好！停下來，九次息之後，兩手輕輕放下，回復預備式，先天氣 再由手掌的末稍慢慢的啟動，專注於手掌指端、手腕、再指端、含蘊雙手掌，再應合沐浴小腹舒服，身體要鬆，吐納後的鬆練預備式，時間二十至三十秒就夠，不要再練到全身抖動，如同示範，主要在安養小腹丹田之氣，叫做【沐養丹苗】。

[Topic 4:] San Kung Bu (散功步, The Junior Crane Step)

[標題四:] 第十三式 「散功歩」
說明：接下來是外丹功的「散功歩」，任何外丹功活動的組合，如練十二式、或三式、五式組合成一個當日的活動，最後都要走散功歩，讓身體的氣，陰陽、左右、上下調合，以做正常的活動，這是一個散功步，也是練功歩(又稱小仙鶴步)。

Training Technique Begins. Maintain Yu Bei Shi stance and all its salient points. Start by leaning the centre of gravity of the body to the left by 15 degrees and lift the right kua (hip joint) and move forward. Then lean the body to the right, lift the left kua and move forward. This Movement is to train the ‘inner kua’ (groin) to become loosened and mobile. Do not use force to lift it. Just lift the leg above the ground. After 9 steps, stop. Turn over the palms and lean the body to the right, lift the left kua and step backward, heels first. Open the coccyx slightly. Body faces forward without turning movement. Stop after 9 steps. Then, lift the right kua and move forward 9 steps. Stop and lift the left kua and move backwards 9 steps. Repeat this process a few times.

練法開始：維持預備式的姿勢及要領，只是身體及重心向左傾斜15度， 提右胯前進，身體再向右邊傾斜，提左胯前進，本式在練內胯，讓它鬆活，不需要用力提起來，只要足掌離地就可以，九步後停住，翻掌，改身體向右傾斜，提左足 後退，足跟後引，尾閭微微鬆開，身體正面後退不轉動，九步後，停，再先提右胯前進九步，停住後，先左足後退九步，如此來回練習數次。

Additional explanation:  The body sways left and right. Be natural. Lift the leg from the bottom of the feet. Relax and open the hip joints (kua). This Movement is mainly to train the groin to become ‘loosened’ and ‘opened’ (mobile). For the Big Crane Step (Da Xian He Bu), it is mainly to ‘open’ the external kua (hip joints). For the Junior Crane Step (Xiao Xian Bu) it is mainly to ‘open’ the inner kua (groin). The body qi moves between the left and right leg. Straighten the knees. The soles of the feet should be lifted flat - up and down. After stepping the foot onto the ground, the qi moves to the other foot through the bottom of the foot. You will gradually feel qi crossing the kua to the shoulders, to the palms and the feet, from left to right and to and fro. The qi on the left and right hand merge with those on the feet during forward and backward movements. Stop. Turn over the palms and the body faces forward. Move the left hip backward, relax and open the coccyx. The heel leads the body backward. The body sways left and right like a pendulum. Maintain head upright, kua relaxed and agile. Upon stepping down, the qi travels to the feet and the back of the hands. When lifting the feet, the qi reaches the opposite side of the foot and hand. Thus, the qi merges between hands and feet.

補充說明：身體左右移動，自然的腿從足底提起，鬆開跨骨，以鬆活內胯為主。大仙鶴歩開外胯，小仙步開內胯，身體的氣移到左右腳，膝蓋打直，足掌平起平落，落地氣換腳， 從足底提起來，逐漸有感氣息經過胯，肩，手掌與足掌，左右來回，左右兩手合兩足前行後退，停。翻掌，身體朝前，左胯後退，鬆開尾閭，足跟後引，身體左右動 如鐘擺，頭要頂正，胯要活，落地氣到足與手背，提足氣到反向足與手背，手腳交合。