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[Topic 1:] Greetings from Instructor Lien

Dear members, how are you? I am glad you have progressed into the 7th week. Have you practiced the WaiTanKung movements exercise at regular time daily? Or have you practiced the WaiTanKung movements in different time slots per day? Both ways are good to practice WaiTanKung. But it is very important to practice all learned WaiTanKung movements daily. The application of this week’s lesson is very wide. It is not easy to learn this week’s lesson, but its effects are great. Please study the lesson carefully and practice it more.

[標題一:] 廉教練的祝福與提示

親愛的同道，您好！很高興課程進入第七週，您是否已養成有規律的外丹功保健活動？還是分散在每天的作息中，隨時練功片刻，都是不錯的安排。但全套的練功，還是很重要的安排。今天的課程，應用很廣，雖有困難度，但效益宏大，請細心研習，多加練習。

The following items are very important to study the lesson:
1. Please practice the supplementary movements (massaging the face and the hands) after you practice the WaiTanKung movements. These movements should be practiced in the morning and evening. It will improve your appearance and the skin of your face.

為了您的研習效益，還是要嘮叨的提醒您，下列事項：
1.接下來，上週新教的附功，在外丹功活動之後，請加入操練項目之一，平時早晚行之，有助於養顏美容的保健。

2. The Han Calisthenics can relax your tendons, bones, and joints. Please practice the Han Calisthenics more and apply it to the daily life.

2.記得漢導引，可柔活筋骨關節，引動氣息，請多練習及應用在生活作息中。

3. Before this week’s lesson, you should practice the Han Calisthenics 1 – 7 in order to relax your tendons, bones and improve the circulation of blood. Then, practice Yu Bei Shi and Tu Na Kung. This week’s lesson - Hand-Thrusting in Half Squatting Position (Dun Shen Shuai Shou Bai Shou Kung) can be included now. The next are Big Crane Step (Da Xian He Bu), San Kung Bu and supplementary movements. Today’s efforts are for the health and happiness in the future. Practice the movements regularly, you will find that health is the best wealth.

3.本週課程，仍應繼續先演練漢導引的第一至第七式後，以柔筋骨，活血氣。再練預備式、吐納功，加入研習「蹲身甩手百壽功」後，繼續大仙鶴步、小仙步等功架，及附功隨之。今日的努力，博得長遠的健康幸福。豐盛的菜肴，需要細加品嚐，才能體會個中酸甜苦辣，所有努力都將獲得無上的報償「健康即財富」。

4. If you have any questions when practicing WaiTanKung movements, please visit the www.tankung.com web site and search in the forum. You can also propose the question in the forum. The instructor will reply ASAP.

4.練功過程的疑問，請多參考，及利用「中華外內丹功網站」『討論區』的「回主題』頁面的「搜尋列」鍵入【關鍵字】參考其討論內容，或將問題投入本課程討論區，教練儘可能回覆。

5. When you activate Xian Tian Qi by practicing WaiTanKung, you have reached the beginning of Dharmakaya (spiritual level). It is the shortcut to practice austerities to Dharmakaya. There is a saying: “You are like an immortal if you practice WaiTanKung daily. You will look terrifying (hateful appearance) if you stop practicing WaiTanKung”. Wish you all have glowing appearance.

5.外丹功習得先天氣，即入道身，是修練法身靈身捷徑，「一日練功一日仙，一日不練功一日鬼(面目可憎)」，敬祝 容光煥發。

[Topic 2:] Hand-Thrusting in Half Squatting Position

Explanation: The movement will harmonize the whole body, improve the circulation of blood. The arms and legs become stretchable. You will feel vigorous.

[標題二:] 丹功第三式【蹲身甩手百壽功】
說明：調合周身運動，促進周身血液流暢，四肢舒展，精神抖擻。

Training Method: Stand with both feet at inner-shoulder width like Yu Bei Shi. Lower the body. Shift left foot 1/2 step to the left to outer-shoulder width. Bend knees 20 degrees to 45 degrees as if sitting on a stool. The back of head and the spine are in a vertical line. Maintain parallel feet and legs.

練法開始：如預備式的雙腳寬度，身體下蹲，左腿再向左側跨出半步，雙足與外肩齊，身體下蹲二十度或四十五度如坐椅狀，後腦勺與脊尾垂直，兩膝遙距對齊，兩足尖與兩足跟對正

Slowly raise both hands near to the armpits with palms facing downwards. Spread out the 10 fingers. Maintain two arms parallel with shoulders.

兩胳膊先平舉身前伸直，兩手背向上，十指張，但兩手臂與於肩平行

Turn palms to face each other. Shift left palm to the center of the body. Turn the right palm to face upwards and place lower edge of right palm on Hu Kou Acupoint (the space between thumb and index finger of the left palm). Press with the lower edge of right palm against the Hu Kou Acupoint for 2 seconds. Turn the right palm inwards and place it at the lower edge of left palm so that the left palm is in the Hu Kou Acupoint of the right palm. Press with the lower edge of left palm against the Hu Kou Acupoint for 2 seconds. Then separate both arms with palms facing downwards until wider than shoulder-width. Spread out the 10 fingers.

遂及兩手腕翻轉，兩手心相對，提右手掌壓住左手虎口穴，計壓兩秒，左手勿動，右手翻腕左手掌下，左手掌再壓右手虎口穴兩秒，遂及兩手分開如前狀，十指張，兩手心向下

The feet thrust against the ground. Open the inner hips. Two arms are straightened. Swing arms backwards. Trunk is bent between 15 degrees to 45 degrees at the waist and legs are straightened. Lower the head and straighten the neck.

兩足蹬地，兩胯內開，兩胳膊稍直，兩手向身後甩去，這時俯身十五度或四十五度低頭脖子直，兩膝稍直；

The feet thrust against the ground again. Swing arms to the front. The body returns to the position as if sitting on a stool.

復用兩足蹬地之力，將兩手拉回身前，身已復正如坐椅。

Repeat the arms swinging backwards and forwards for 9 times.

如上動作，甩手功法前甩、後甩手計一次，共計九次。

Arms-tremor forwards: Position your body well and spread out 10 fingers. The Qi appears in the fingertips and palms. The palms start to tremble. Then Qi travels to and fro from palms, wrists, elbows, shoulders to the body. The Qi continues travelling to hip joints, knees, and insteps. The whole body is relaxed. The movement should be practiced supplely. The Xian Tian Qi in the arms is smooth. It is possible to cure the arms numbness.

兩手前抖：當身體坐正，只要指端伸直五指平張，氣就到手掌指端末稍，慢慢抖起來，氣擴及手腕、手掌、手肘、雙手掌、肩膀到身體，掌、肘、腕、肩到肩胯、膝蓋展開對正腳面，全身就鬆開，先天氣要柔柔的練，如此練習，手胳臂的氣就會通暢。尤其手胳臂會麻木的人，讓氣流暢自癒。

Arms-tremor backwards: Stop arm-tremor forwards. Repeat pressing Hu Kou Acupoint of both hands once. Then separate hands and swing them to the back. Keep palms in the position higher than the coccyx. Elbows are a little bent. Spread out 10 fingers. The Qi appears in the fingertips and the palms start to tremble. Then Qi travels to and fro from back of palms, wrists, elbows, to shoulders. The Xian Tian Qi travels smoothly. Tuck in the chin and buoy up the back of head. Parallel the shoulders and the hips. Relax the hips and the knees. The feet stand on the ground like the roots entangling in the ground. Relax the whole body. The feet are like roots. Both hands tremble. Four limbs become supple. You will become more vigorous with age. The arms-tremor backwards covers the back of the shoulder and body. It is the path that the Bladder Meridian passes. There are many important acupoints that can prevent the degradation of organs. Slowly stop trembling. Raise your hands slightly. Return to the former posture. Look straight ahead. Stand up. Squat down slowly. Thrust the hands to the front and then straighten legs. Slowly lower hands to the side of the body. Stand with both feet at inner-shoulder width. Return to Yu Bei Shi.

兩手後抖：前抖，停，兩手再搭手，交換搭手後，兩手後甩，手掌停在尾閭的上方，手肘稍彎，指端末稍伸直後，氣到末稍應合練出來，手掌背、手肘、手腕、肩膀來回，先天氣流暢，下巴微縮，後腦微頂正，肩胯對正，胯鬆開，膝蓋調開，兩足踏地，如樹根盤住地面，全身都放鬆開來，足如樹根，抖活雙手，四肢輕利，老當益壯。在後抖的時候，後肩背是太陽膀胱經脈，佈滿臟腑的重要俞穴，可預防臟腑退化，抖動慢慢停下來，雙手微微拉高，兩手放下來，身體坐下後坐正。雙手緩緩放下，收回半步，回歸預備式。

Noteworthy:
1. Foot "Rooted to the ground".
2. Movement of (swinging) hands is like falling leaves.
3. 4 limbs become supple.
4. Become more vigorous with age.

要義：足如樹根，手如落葉，四肢輕利，老當益壯。

Additional Explanation: While practicing arms-thrusting forwards and backwards, the action should be neat and distinct. The whole movement should be done quickly, but each action has to be done distinctly. The Xian Tian Qi in the palms and the body are merged with the mind. Practice the movement with feeling. Do not use force in thrusting. Keep being relaxed and pliable. Due to the time limitation, let’s practice the thrusting 5 times instead of 9 times. Please be reminded to practice thrusting 9 times at home. Each action can be divided into several sub-actions for practice.

[Topic 3:] Health Application of Hand-Thrusting in Half Squatting Position

Health Care Application: The movement can smoothen the blood circulation of 4 limbs endings. For office workers, it can help the rehabilitation of wrists, elbows, arms, and shoulders. The pains can be eliminated. The tremors forwards and backwards smoothen the circulation of Yin meridians (in front of the body) and Yang meridians (at the back of the body). The explanations take a little long time. You can practice Yu Bei Shi after the movement to reduce pain if you feel painful when practicing this movement. The arms and shoulder will feel better. Then, you can progress further in WaiTanKung and cure the pains. The effects will be better if you can practice repeatedly.

保健應用：本式可通暢四肢末稍，上班族可復健手腕、肘部、手胳臂以及肩部的舊傷，都可以用本式來消除酸痛。本式前抖與後抖，剛好將身體前後陰陽經脈練活起來。本式講解時間稍長，練功者，難免筋骨有點酸痛，就用預備式來調整，讓肩臂舒暢起來，如此，不但功境會進步，也可將所有酸痛的部位，加速的治療，如能反覆練習，功效更大。