Dear Brothers and Sisters How are you? Now you have entered into the 11th week. It is the end of the second part and the beginning of the third part of the Course. I hope that the state of your Xian Tian Qi and your physical condition are ready to receive the practice of the new exercises with ease and light heartedness. Please select a suitable time this week to complete the second part of the Online Test. Don't worry about the results. You should reward yourself for the efforts so far. Arrange an activity to celebrate all the efforts you have put in this while.
Hopefully you don't just copy the information only. Actually you should absorb all the intrinsic values of the lessons. You should faithfully practice and attain the true experience. Even though you may roughly understand the activation of WaiTanKung Xian Tian Qi and what the Xian Tian Qi is all about, you may find it difficult to explain. Try to exercise more diligently to explore the wonders of Xian Tian Qi. Follow the video lessons and proceed to the Second Revision lessons.
1. Practice repeatedly all the Supplementary Movements, Han Dao Yin and WaiTanKung Movements to acquire more experience and understanding. 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 may not be 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 to understand and apply what have been taught now and the later lessons on the techniques and their applications.
2. For this week's lesson, first practice all the Han Dao Yin Exercises (1-7) to soften bones, tendons and muscles to improve the circulation of blood and qi. Continue to practice 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). Then you will learn 2 new movements – Palms Facing Skyward and Groundward (Xian Ren Tuo Tian An Di Kung) and Crossed Arms Trembling (Shuang Shou He Shi An Shen Kung). Continue with Da Xian He Bu and Xiao Xian Bu and all the Supplementary Movements.
3. At the WaiTanKung training venue, the exercise time is about 1.5 hours. You may take 40 minutes to 1 hour for normal exercise time. Have you arranged your time to practice? The following are for your reference. Han Dao Yin 1 - 7 Movements take 5 -10 minutes to complete. Arrange 20 – 30 minutes for Yu Bei Shi. The rest of the 11 WaiTanKung Movements may each take 50 sec to 1 minuites and 30 seconds to complete. All the Supplementary Movements take about 10 mininutes. When you are practicing on your own, practice nonstop from Han Dao Yin until the end of WaiTanKung Movments. 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.
4. 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.
5. 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 day be filled with energy and your job performance will show its beneficial effects.
[Topic 2:] Palms Facing Skyward and Groundward (Xian Ren Tuo Tian An Di Kung)
Explanation: This movement helps to regulate the shoulders, arms and also opens up and relaxes the chest and heart. With continuous practice it will improve eyesight as well.
[標題二:] 外丹功第六式「仙人托天按地功」
說明：調和肩臂活動，疏導心胸豁朗，增強目力，功日久其精力漸增。
Training begins: Stand on the spot. Lift the left arm to chest level and open the thumb with the index finger stretched level. Lift the right arm to navel level. Both palms face each other. Smoothly lift the left hand upward and the right hand downward. Move left hand above the shoulder to the top of the head. Straighten the whole arm. The back of the left palm faces the crown of the head. The five fingernails point towards the right shoulder. Slightly tilt up the head, eyes gaze at the back of the hand. Simultaneously press the right hand downward to the ground and spread out the five fingers. Place the right thumb close to the thigh pointing forward. Slowly count 1 to 9 - pressing both palms and tilting the fingers with each count. Begin to press the palms: 1,2,3,4,5,6,7,8,9 times. Patiently wait for Xian Tian Qi to activate. Totally relax the whole body. Xian Tian Qi activates from the palms to the fingertips, the wrists, the elbows, the arms and to both shoulders; and then back to the arms, the elbows, the wrists, the palms and the fingers. Both hands face each other at a distance. Body stands at upright position. Slightly tuck in the chin. Loosen the back of the head and spine. Relax both shoulders and interact them with the hip joints. The knees interact with both soles of the feet. The right hand interact with the left hand. Both hands and feet also interact. Attach the centre of both feet firmly to the ground. The body should be light.
Essential points for this Movement: Extend both shoulders and arms comfortably. Tendons and joints are supple. Chest and stomach are relaxed. Stomach and intestines feel free and unobstructed.
本式要義：肩臂舒展，經節柔活，胸腹開朗，胃腸清利。
Supplementary Explanations: Stop the left stance. Get ready to change hands. Lower the left hand slowly from the left side down to the navel level, palm facing upward. Lift the right hand in front of the chest. Both palms face each other. Simultaneously spread right hand upward and left hand downward. Repeat the same process. Right fingernails face the left shoulder. Slightly tilt up the head, eyes gaze at the back of the right hand. Press palms 9 times (1 to 9). Wait calmly and patiently for Xian Tian Qi to activate. Slightly stretch from the finger tips. When qi reaches the fingertips they will vibrate slightly. Then qi will flow to the wrists, the elbows, the arms and the shoulders. Both shoulders and hips should interact. Relax the chest and stomach; allow the body to relax downwards. Relax the knees and attach the soles of feet firmly to the ground. This Movement is light on top and heavy at the bottom. Xian Tian Qi automatically interacts between Heaven and Earth. Yin and Yang are also interacting. For this stance, one can use the fingertips to comfortably guide the shoulder and arm movements to recover illness from the meridians and their subsidiaries effectively. It is also very helpful to regulate the intestines, the liver, the spleen, and the gall bladder. Stop slowly. Lower the right hand to Crossed Arms Trembling (Shuang Shou He Shi An Shen Kung) position.
[Topic 3:] Crossed Arms Trembling (Shuang Shou He Shi An Shen Kung)
Explanations: This Movement regulates the mobility of the 10 fingers, clears the heart and smoothens the flow of blood circulation. It also enhances the lung’s forced viral capacity (FVC) and clears the throat. The spirit and mind become calm and stable.
[標題三:] 外丹功第七式「雙手合十安神功」
說明：調和十指活動，疏導心臟輸血通路，使肺活量舒展，咽喉清朗，心神自會安定。
Training Begins: 1. Stand on the spot. Body squats down 15o. Eyes look level ahead. Tongue touches the upper palate. Open the mouth slightly and breathe naturally. Relax the whole body to become "effortless".
2. The Left Side: Raise both lower arms upwards, crossing them in front of the chest with the left hand outside and the right hand inside. Both arms are upright. The fingertips are perpendicular to the wrists. Drop both elbows. Spread out the 10 fingers with the right thumb pointing in front of the left breast and left thumb pointing in front of the right breast. Silently count 1 – 9. With each count press the palms and tilt the fingers once. Now start pressing 9 times. Wait patiently and calmly for Xian Tian Qi to vibrate from the two hands and two lower arms. Then the upper arms and shoulders also vibrate. These vibrations gradually intensify similar to electrical current causing both the arms, the shoulders and the body trunk to begin shaking. The time duration is 30 seconds.
3. The Right Side: Change hands. Immediately move the right hand in front to form a cross with the left lower arm. The right thumb faces the left breast. The left hand does not move. This Movement is similar to the left side. Time is also 30 seconds. Stop slowly. Place both hands downward. Stand at Yu Bei Shi stance. During the practice of this Movement maintain the heart and chest in a relaxed position mentally and emotionally peaceful and happy.
Essential Points: Both hands forming a cross, mind and heart are peaceful. The Fire Element (Heart) harmonize and the Metal Element (Lung) are smooth.
本式要義：合十之功，安定心神，火宮融和，金宮流暢。
Supplementary Explanations: 1. The Fire Element is the heart organ whereas the Metal Element is the lung organ. Heart Fire and Lung Metal harmonise and flow freely. When both arms are crossed again, the elbows are dropped slightly; fingertips are raised slightly upwards to form a figure ten shape. Finger tips now facing the sky uniting Heaven and Earth.
2. After pressing the palms 9 times, allow Xian Tian Qi from the fingertips to flow to the palms, and to the wrists. Use yi (mental will) to move qi back to the fingertips. The qi will flow to the wrists and back to the fingertips. Then qi enters the elbows and to the shoulders. Sink the elbows. Now qi at the fingertips interact and contain in the palms. The meridians of fingertips are activated. Now the qi at the wrists to activate the main meridians. Qi from the fingertips flow to the shoulders, reaching the hips, down to the knees and down to the soles. All meridians and tendons of the whole body can feel very comfortable because of the hand movements.
3. Then, through the movements of the hands all tendons and meridians become active. All the 5 organs are nurtured and become smoothing and comfortable. When the hand movements stop – the heart, the spirit and the body become peaceful and calm. Pause for a while to enable Xian Tian Qi to return to the body. Slowly drop both hands to Yu Bei Shi posture.
4. Stand upright at Yu Bei Shi posture. Xian Tian Qi from the fingertips gradually re-ignite again. Shoulder ache from the previous Palms Facing Skyward and Groundward (Xian Ren Tuo Tian An Di Kung) Movement can be reduced by this Movement. Practice Yu Bei Shi here, you can recover and then reactivate the meridians and tendons again.
[Topic 4:] The Arrangement of Timing for Each Movement Routine
Logical discussion of the Waitankung Workout Schedule for the 12 Movements:
The following is the practice time for each Movement. They are based on the teaching experience of the 12 Waitankung Movements, the in-depth coordination between the postures and the regulation of the mind and the changing from one Movement to another.
Preliminary Movement (Yu Bei Shi): Comfortably allocate between 20 – 40 minutes. Begin practice by using a bit of effort and then gradually adopt gentle trembling. Slowly proceed the training with gentle fire (simmering) as in cooking. Allow the body to calm down and then end your practice.
預備式，可從容安排由二十分鐘至四十分鐘，從啟動先天氣武起文練，緩進文火烹練，到身靜收功。
Breathing Tortoise Style(Mian Dong Gui Xi Tu Na Kung): Each breath (inhale and exhale) takes about 9 seconds. It takes about 3 minutes. for the whole exercise (9 breaths).
面東龜息吐納功，每一息來回各九秒鐘計，約需三分鐘。
Hand-Thrusting in Half Squatting Position (Dun Shen Shuai Shou Bai Shou Kung): Each cycle (front and back swings) takes about 10 seconds. Front Shaking and Back Shaking – each takes about 30 - 40 seconds. Total time is about 4 minutes.
蹲身甩手百壽功，蹲身甩手每一來回10秒鐘計，雙手身體前後抖動又各需30-40秒計，則需四分鐘。
Arm-fluttering with up-lifted toes (Yi Bi Zu Qiao Yi Miao Kung): About 15 seconds. for performing the lifting of arms, spreading them, pressing the palms and regulating the breathing. Shaking of both hands 30 – 40 seconds. Total of 1 minute for the whole Movement.
翼臂足翹一妙功，功架展示及掌按指翹調息以15秒計，抖動30-40秒，則約一分鐘。
Fist Circling at Ear-side (Die Zhi Wei Quan Shen Mi Kung): The performance of the Movement up to flicking of wrists and regulating the breathing take 15 seconds. Rotation of both fists for 50 cycles at 1 second. per cycle. Total of 1.5 minutes.
疊指為拳神妙功，功架展示及握拳擰轉調息以15秒計，兩拳旋繞約50圈秒，則約一分半鐘。
Palms Facing Skyward and Groundward (Xian Ren Tuo Tian An Di Kung): This motion from spreading of hands to pressing of palms and regulating the breathing takes about 15 seconds. The left hand and the right hand shake for about 30 – 40 seconds each. The total time is about 2 minutes.
仙人托天按地功，功架展示及掌按指翹調息以15秒計，左右手抖動各約30-40秒，則約二分鐘。
Crossed Arms Trembling (Shuang Shou He Shi An Shen Kung): The performance of the Movement up to pressing of palms and regulating the breathing takes about 15 seconds. The Rotation of the two hands takes about 30—40 seconds each. Total time is about 2 minutes.
雙手合十安神功，功架展示及掌按指翹調息以15秒計，左右手抖動各約30-40秒，則約二分鐘。
Facing-upward Palms Moving Up and Down Before Chest (Pen Zhu Ru Jian An Po Kung): This motion up to pressing of palms and regulating the breathing takes 15 seconds. Lifting both hands up and down 36 times is about 80 seconds. The total time is about 2 minutes.
捧珠入覲安魄功，功架展示及掌按指翹調息以15秒計，雙掌捧運上下36回80秒，則約二分鐘。
Waist Turning Sideway With Ringed Arms (Yu Hui Zhuan Dai Da Miao Kung). The motion up to pressing palms and regulating the breathing take about 15 seconds. The upper part of the body twisting of Dai Meridian 36 cycles take 80 seconds (a cycle is counted as twisting from the left and right sides and back). Total of 2 minutes.
迂迴轉帶大妙功，功架展示及掌按指翹調息以15秒計，上半身左右來回轉帶36回80秒，則約二分鐘。
Whole Body Trembling on Firmly-based Feet (Zhu Yang Xin Shen Ding Li Kung): The motion up to pressing the palms and regulating the breathing takes 15 seconds. Both hands are level with the shoulders. To and fro movement 50 times. Simultaneously, both knees, while facing each other fan for 50 seconds. The total time is 1 minute.
Single Lower Limb Trembling (Dan Jiao Chui Qiao Gu Shen Kung): The motion up to the tilting the toes of each leg and regulating the breathing is 15 seconds. The shaking of each leg is 40 seconds. The total time for both legs is 2 minutes.
單腳垂翹固腎功，功架展示及左右單腳垂翹調息各以15秒計，左右垂翹抖動各需40秒，則約二分鐘。
Big Crane Step (Da Xian He Bu): Getting into the proper posture and regulating the breath takes 5 seconds. Step forward and backward 9 steps each direction. Repeat 4 times. The lifting and lowering of each step is about 1.5 seconds. The total time for 36 steps is about 2 minutes.
大仙鶴步，功架展示及調息以5秒計，前後來回各九步四趟(腳每提落約1.5秒)，則約二分鐘。
Small Crane Step (Xiao Xian He Bu): Getting into the proper posture and regulating the breath takes 5 seconds. Step forward and backward (Small Crane Step) 9 steps each direction. Repeat 4 times. Slowly lifting and lowering of each step is 1.5 seconds. Total time for 36 steps is 2 minutes.
小仙鶴步，功架展示及調息以5秒計，前後來回各九步四趟(緩步每提落約1.5秒)，亦約二分鐘。
Allocation of time for the main items. The above timing is comfortable based on the normal practice routine arrangement. It is sufficient for reference. For Yu Bei Shi it takes approximately 20 min. The other Movements take another 20 min. Han Dao Yin Movements take about 10 min. and the Supplementary Movements take about 10 min. The total normal practice time is about 1 hour.
For the elderly trainees with good physical condition – if you wish to extend your practice time come 10 – 20 minutes earlier to the training venue to practice Yu Bei Shi. The training effect is definitely not the same.
體能好的老同道，如要加長練功時間，亦可提早10-20分鐘到場先練預備式，功效自然不同。
The Grand Master’s Indication: The circulation qi and blood around our body requires about 30 seconds per cycle. As a practice guide, every movement on each side takes about 30 seconds. All the movements for the whole exercise should not exceed 1.5 hours. If you over exert yourself in practice the tendons would be overworked and the liver may be harmed. If you wish to advance intensively you must rest 2 hours before you continue with your practice again. You may divide your practice into morning and evening sessions. In the morning, train to improve your physical health. In the evening, practice to cultivate qi to nurture your spirit.
初階課程 Elementary Course 
