Dear members, I am happy you have reached the 9th week in this course. If you are actually following the lessons, you are not wasting your time. If you have grasped the wonders and marvellous effects of Xian Tian Qi and are very skilful in your techniques – from today onwards you can consider yourself a "Person of Tankung". So, for this week's lesson you must relax and you must really understand your own progress when you practice diligently the Supplementary movements Part 1 that you have learned in Week 6. This week you will learn the Supplementary movements Part 2. This will complete the whole module of the Supplementary Movements.
In order to obtain full benefits from these exercises – you must not forget the following important points.
為了您的研習效益，請不要忘記下列事項：
1. After practising the Waitankung exercises, you should include the Supplementary movements as part of your training routine. You should practise daily – once in the morning and once in the evening. This should help in nurturing wellness and good looks. After waking up you should wash your face with cold water. Then massage the ears and rub the neck - this helps in revitalizing your good looks and beauty.
2. Remember, the Han Dao Yin routine can "soften joints, tendons and bones". "Induce qi to harmonize with your body. Manipulate body movements so that they become supple". The various Heng-Ha techniques in the Han Dao Yin routine improve breathing and expand the chest and abdominal breathing capacities. This is the most important aspect in the nurturing of health.
3. For this week's lesson, practise Han Dao Yin exercises No. 1 to 7 to make the bones and tendons to become supple and also to regulate the qi and blood. Then practise Yu Bei Shi, Tu Na Kung, Dun Shen Shuai Shou Bai Shou Kung, Yi Bi Zu Qiao Yi Miao Kung, Die Zhi Wei Quan Shen Mi Kung, Da Xian He Bu, Xiao Xian Bu and all the earlier Supplementary movements and then include this week's Supplementary movements. The path of health cultivation is a long process whereby you know your own capabilities. Those young trainees, if you develop this diligent character – you have grasped the success of your mission.
4. If you have any queries in the process of your training – please refer to the Discussion Forum of this Waitankung website www.tankung.com In the Discussion Forum, key in your key words to make reference or to post your queries to the Discussion Forum on this lesson. The Instructor will reply as soon as possible.
5. Why do you want to cultivate Waitankung? When you have extra energy in your daily life, you must try to influence others. Your hearts still remember the World Grandmaster of Waitankung Chang Chih Tung. So, you must respect his dying wish and fulfill it. After a long period - your hearts will have the passion for Waitankung. “Tan Qi is great. You can achieve your ambition to become a pious and upright person. Always do good deeds”.
A. Lifting the Knees Movement: Keep the body upright, stand at inner shoulder width. Use "yi" (mental will) to lift the knee to abdomen level. Keep heel backward and parallel with the spine. Then drop it down slowly. Half way down use the heel to lead the foot down. The right and left knees should be in line with the chest. The soles of the feet should be parallel to the ground. Lifting each of the left and right foot is counted as one time. Do this movement for 36 times in about one to one and a half minutes (every morning and evening). This movement regulates the spine and if there is any crooked part – this will regulate its alignment and the vertebrae will become more supple and will activate the qi there.
[Topic 3:] Health Care - Flicking the ankles sideways
B. Flicking the ankles sideways: Both feet stand at inner shoulder width. Both hands rest naturally at the sides of the thighs. 1. Raise right knee cap forward. Flick the sole to the right side - maintaining it level with the ground. Simultaneously, turn the head sideway to the right, eyes looking over the shoulders at the right ankle. Drop right foot down and eyes look to the front. 2. Raise left knee cap forward. Flick the sole to the left side - maintaining it level with the ground. Simultaneously, turn the head sideway to the left side, eyes looking over the shoulders at the left ankle. Drop left foot down and eyes look to the front. Repeat movements right and left. At the same time turn the head to look at the ankles. Do this 36 times, and end with both feet standing at parallel position. 3. This movement is to train the eyeball mobility and to make the side tendons supple and eases pain at the waist. (If you feel any pain in the internal organs, you should seek medical help).
[Topic 4:] Supplementary Movements Part 2: Eyes and Ears Massage
6. Facial massage and nourishment of the eyes: Rest thumbs against the jaws, middle fingers massage the inner eyebrows (Zan Zhu Acupoint). Press and circle 9 times. Then massage the outer eyebrows (Su Zhu Kong Acupoint) 9 times. Then, massage the inner eye corners (Jing Ming Acupoint). Press 9 times. Next, massage the outer eye corners (Tong Zi Jiao Acupoint). Press and circle 9 times. Use the middle finger tips to press and make 9 circles around the eye sockets, starting at the bottom inner eye corners. Do not touch the eye balls. After this, press the sides of the nose with the middle finger tips. Press rapidly on both sides of the nose bridge from the eye brows down to the wings of the nose. Next, press against the nasal cavity 3 times. Then press upwards to the eye brows again. Repeat movements up and down 9 times. Use the heat of the middle finger tips to penetrate the bridge of the nose. This can prevent sinusitis. Use middle finger tips to massage the He Jiao Acupoint (2 acupoints beside the philtrum, in front of nostril) 9 times. Then, press on the two corners of the mouth and make large circles. Do this 9 times. Next overlap the two middle fingertips and massage the Cheng Jiang Acupoint at the mid-point below the lower lip. Then, with two thumbs supporting the jaws, press the middle finger tips from the corners of the jaws up to the joints of the jaws (Ting Kung Acupoint). Press and circle 9 times. Then use the index and middle fingers to massage the temples (Tai Yang Acupoint). Press and circle 9 times.
7. Warm the eye balls: Place both hands level in front of the chest. Fold the thumbs and rub them against each other. This is to gather and heat up the Qi. Close both eyes. Using both the left and right folded thumbs, lightly massage the eyelids from left to right for 18 times.
8. Massage the ears: Raise and spread out hands at shoulder level. Use the thumbs and index fingers to hold the ear lobes. With thumbs at the rear and index fingers in front, pull outward and downward 9 times. Next, use the middle fingers to strike lightly at the top helixes 9 times. Use the thumb and fingers to squeeze the ears from ear lobes to top helixes and then change the hand position to squeeze from top helixes to ear lobes for 9 times. Then, lower both arms. Next, raise the left hand, using the soft pad of fingertips of index, middle and ring fingers to tap at the Bai Hui Acupoint 9 times. Lower the arms to the side.
10. Fluttering hands and Lifting feet Movement: Stand upright, elbows at the sides. Raise both hands to chest level, both palms facing each other. Flutter the wrists (palms facing each other) and simultaneously lift the feet up and down. Fluttering the hands help to dissipate heat. You can turn the body to the left and right. Do this movement for 30 seconds and stop. Then, finish, bow and thank the Instructor.
初階課程 Elementary Course 
