【初上】第九週課程:保健二則、附功(二)眼睛、耳朵按摩 |
Written by Riker Kao | ||||||
Saturday, 01 April 2023 08:45 | ||||||
[Topic 1:] Greetings from Instructor LienDear 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. 親愛的同道,您好!很高興課程進入第九週,確實跟上課程,應不虛此行了,外丹功的神奇與奧妙,掌握了先天氣,熟練了功法,從今天起,可稱為「丹功人」了。本週的課程先放鬆,整理進度,多加演練,第六週已教習附功(一),本週再教習附功(二),完成全套附功研習吧。 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. 1. 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,起床後,以冷水敷臉,按摩耳朵,搓脖子,有助儀容的保健。 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. 2.記得漢導引,可柔活筋骨關節,「導氣令其和,引體卻其柔。」各式的啍哈導引,可養息,可擴張胸腹的呼吸功能,亦是養身的重要功法。 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. 3.本週課程,請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,蹲身甩手百壽功,翼臂足翹一妙功、疊指為拳神妙功,繼續大仙鶴步、小仙步等功架,及附功再加入本週追加的附功課程隨之。修行之路,路遙知馬力,青年人,堅毅的性格養成,是掌握了事業成功的鑰匙。 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. 4. 練功過程的疑問,仍請多參考,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. 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”. 5. 修練丹功何為?行有餘力,推己及人,外丹功傳自世界丹功宗師 張志通大師,心饗往之,尊遺願而行,歷久心即有感,「丹氣浩然,立志仁正,善善常行」。[Topic 2:] Health Care - Lifting the KneesA. 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. [標題二:] 保健二則─提膝活動 一、提膝活動:身體直立,兩足站內肩寬,以心意提膝平腹臍高度,足掌平起平落,足跟向後移至尾閭下方與脊柱垂直線後,再緩緩落地,此時緩緩以足跟引下,足掌起落時,左右膝蓋各與 左右胸線對準,足底皆與地面水平。左右各一算一次,計作三十六次,時間約一分鐘至一分半鐘,早晚各一次。本式調整脊柱彎曲,舒活脊柱骨節筋脈兼行氣。 [Topic 3:] Health Care - Flicking the ankles sidewaysB. Flicking the ankles sideways: Both feet stand at inner shoulder width. Both hands rest naturally at the sides of the thighs. [標題三:] 保健二則─翻足踝活動 [Topic 4:] Supplementary Movements Part 2: Eyes and Ears Massage6. 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. [標題四:] 附功(二)眼睛及耳朵按摩 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. 七、燙眼球:兩手平放胸前,兩大拇指背(第一節)交疊相對磨擦,凝聚真氣,而發熱,兩眼閉起,由左眼開始,用左右大拇指背,輕輕燙敷左右眼球,左右共計十八次。 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. 八、按摩耳輪:兩 胳膊與肩同高,兩肘外支,以大姆指與食指拉耳垂,大指在後,食指在前,耳垂往外下拉九次,兩手中指彈上耳輪九次,左、右手大二三指,掐壓耳輪由外而內,由 上而下,翻手由下而上,來回按摩九次,兩手自然放下,抬高左手,以食指中間與無名指三個指肚,輕觸百會,九次,功畢兩手放下。 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. 十、摔手踏足活動:身體站立,手肘自然下垂,兩小手臂抬平微外開,兩手心相對上下斜向搧手,同時(輕輕)抬腿踏足上下,搧手散熱,並左右轉身踏足來回,時間三十秒,停,功畢一鞠躬,謝謝老師。
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