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[Topic 1:] Greetings from Instructor Lien

Hopefully you don't just copy the information only. Actually you should have absorbed all the lessons and gained some experiences and roughly understand what the WaiTanKung Xian Tian Qi is all about. Maybe you have not fully understood Xian Tian Qi yet. You should train harder in order to explore the wonders of Xian Tian Qi. Please follow the video lessons and revise them again.

[標題一:] 廉教練的祝福與提示

親愛的同道，您好！很高興課程進入第十週，請在本週內慎選一個好時段，再作線上測驗，不管成績如何？都要為您的努力，給予鼓勵，安排個活動，慶祝一下吧!

希望您不要是個Copy資料的人，而是確實吸收了全部的課程，也有不少的體驗，粗淺的了解外丹功的先天氣，是怎麼回事？也許說不上來，那就再努力身體力行，探究其堂奧了。請跟隨影音節目，進行第二次複習課程吧!

Important Notices:

1. You may have accumulated some experiences from the Supplementary Movements, Han Dao Yin Movements and WaiTanKung Movements. During these past weeks you may have over-exerted yourself in your daily routine and your eyes are tired and the eye pressure has increased. Your mental alertness is not sharp. Pressure and stress lead to anxiety. In your practice of Waitankung are there any of the above 3 Exercises that can be used to alleviate these illnesses? I hope you are conscientious in order to assimilate and apply what have been taught now and the future lessons on the techniques and their applications.

交待事項：

1.附功，漢導引，還有外丹功的課程，累積了不少的經驗及練習，這些日子的體驗，當您操勞過度，眼睛疲勞，眼壓升高，腦神不濟，壓力煩燥，有那些附功或課程內的功法可應用？希望您也是有心人，體會出已教習及未來課程的功法及應用性。

2. For this week’s lesson, begin by practicing the Han Dao Yin 1-7 Exercises to "soften bones, tendons and muscles" in order to improve blood and qi circulation. After that, continue with Yu Bei Shi, Tu Na Kung, Hand-Thrusting in Half Squatting Position (Dun Shen Shuai Shou Bai Shou Kung), Arm-fluttering with up-lifted toes (Yi Bi Zu Qiao Yi Miao Kung), Fist Circling at Ear-side (Die Zhi Wei Quan Shen Mi Kung), Da Xian He Bu, Xiao Xian Bu, and all the Supplementary Movements. The normal exercise time is 40 minutes to 1 hour. Have you planned a suitable practice time? Refer to the following:

Han Dao Yin 7 Movements take 5-10 minutes to complete. Yu Bei Shi - if possible 20-30 minutes. Normally each of the other 11 Waitankung Movements require 50 seconds – 1 minuites and 30 seconds to complete. All the Supplementary Exercises should take about 10 mininutes.

If you are training alone you should practise all the exercises continuously. This is very good. If this is not possible, split the exercise into a few training sessions to complete the whole exercise within the same day... Do not waste this opportunity.

2.本週課程，請先演練漢導引的第一至第七式，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，及全套附功。平時練功總合時間，約在40分至1小時，您已理出練功的時間安排嗎？以下請參考：漢導引六式可5-10分鐘完成，預備式儘可能安排20-30分鐘，外丹功十二式，每式約50秒或1.5分鐘，附功約10分鐘，自己演練過程如能一氣呵成，確是很棒的，但不得已的話，也可以一日內分次練習，不要荒廢啊！

3. During the process of training, if you have any doubts or questions please make reference to the Waitankung website. Go to the "Discussion Section" on the Main Page and search by keying in the key words. You can refer to the Discussion contents. Or you can bring them into this lesson’s “Discussion Section”. The Instructor will reply to you as soon as possible.

3.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。

4. If you have any suggestions about this week's lesson, please refer them to the "Discussion Section" for this week. We will seriously respond to them and will periodically improve on them. Wishing your days will be filled with energy and your job performance will show its good effects.

4.對本課程如有任何建議，請在本課程討論區反映，我們會重視，並定期作改進的。祝您有一個充沛元氣的日子，讓工作效率發揮出來。

[Topic 2:] Revision for All the Lessons-Subjects

Revision for All the Lessons No 2: For Example, the names of the practice method for all the topics and sub-topics in this Revision, you must follow the video lessons and practices. For details of all the contents please refer to the headings of the lessons concerned.

[標題二:] 全部複習(2)─課目
全部複習(2)：列舉全部複習功法項目及子項細目的名稱，請隨影音課程研習，詳細內容請參考各該項目的課程內容。

Han Calisthenics (Han Dao Yin) 7 Movements. Yu Bei Shi, Arching (Tuo Tian Bao Yue), Head Turning (Da Yan Hui Shou), Body Slanting (Ying Feng Zou Bing), Arms Whirling (Yao Bi Chao Tian), Basket Swinging (Yao Bo Ji), Waist Bending (Fu Yao Shi), Pulling Grass (Ba He Shi).

WaiTanKung 12  Movements –Yu Bei Shi, Tu Na Kung, Hand-Thrusting in Half Squatting Position (Dun Shen Shuai Shou Bai Shou Kung), Arm-fluttering with up-lifted toes (Yi Bi Zu Qiao Yi Miao Kung), Fist Circling at Ear-side (Die Zhi Wei Quan Shen Mi Kung), Da Xian He Bu, San Kung Bu.

漢導引後七式：預備式、托天抱月、飛雁回首、迎風走冰、搖臂朝天、搖簸箕、伏腰式、拔禾式。
外丹功十二功架：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、大仙鶴步、散功步。

All Supplementary Movements:
The two Fitness Exercises: Lifting the Knees and Flicking the ankles sideways.
Acupressure Exercises: Washing the Hands, Facial Treatment, Massage the Scalp, Facial massage and nourishment of the eyes, Warm the eye balls, Massage the Ears, Massage Hands, Massage Kidneys and Knees.
Fluttering hands and Lifting feet Movement: Select both or select either Fluttering hands or Lifting feet Movement.

附功(全)：
保健二則：提膝踏步、翻足踝。
指壓按摩：洗手、敷臉、梳頭髮、臉部指壓與眼睛保養、燙眼球、按摩耳輪、手部指壓、搓熱內腎、搓熱膝蓋。
摔手踏步(或摔手腳掌拍地選一項即可)。