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[Topic:] Greetings From Instructor Lien

Dear Brothers and Sisters, how are you? Now you have entered into the 12th week. You are reaching almost 3 months into this long distance course. After reaching the stage of activation of Xian Tian Qi - this "The 100 Days Foundation Kungfu" is also known as the Rejuvenation or “TongZi Kung” (celibate, no sex life, for 3 months). So, your ill-wind has been dispelled. Your internal body has been cleansed and your facial appearance is glowing. In ancient times, this was the foundation kungfu for the practitioners of Tan (elixir). If you have conscientiously practised, your body will become healthy and you will feel blessed. Not everything needed to be mentioned. There is a saying that "Health is Wealth". You will feel healthy and happy naturally.

[標題一:]廉教練的關心與交待
親愛的同道，您好！本課程進入第十二週，您練功已快滿三個月，所謂外丹功先天氣啟動後，『百日築基功』，又稱返老還童的『童子功』(三個月不洩精者)，風邪消散，體內環保，容光煥發，確是古時丹士修練的築基功夫，如能確實演練，身體健康了，幸福的感覺回來了，一切在不言中，俗言「健康是財富」，自然『健康快樂』了。

Within the next 2 weeks, you have to learn 4 new WaiTanKung Movements. You may experience some strain, but you have to persist. Just like going round a peak - the road is winding, the mountain is bright and the water is clear. Having experience the Tankung atmosphere for a few decades, you may  want to linger around such wonderful experience. Treat this as your whole life‘Health Preservation Kungfu”  experience. Your body will have this precious "Life Nourishing" (Yang Sheng) effect. Those who are away from their homes focus on their careers and their future. Their parents need not worry about them and it is hoped that these old folks can also practice. The old folks and their children are apart at a distance but both should be relaxed and need not worry.

在兩週內，研習四個功架，應當有點壓力，但請堅持下去，迴峰路轉，山明水秀，丹功情境，歷經數十年，令人依戀不還，把牠當作這輩子的養生功夫，身中有了隨身寶，離鄉之子，馳程世界，爹娘但請寬心，希望老人家也能練功，相隔兩地，彼此都寬懷。

Important Notices:

1. All the lessons on the Supplementary Movements, the Han Dao Yin Movements, and the WaiTanKung Movements have the health keeping effects to prevent ill-wind. However, the body experiences occasional weak and strong periods as part of our lifestyle. When you travel away from home – you may face epidemics. If you are not careful with your life – you may catch cold and flu. It is difficult to prevent. Do not be disheartened. Please visit the Discussion Section of the Waitankung Website. Go to the Main Topic Section, search for the Flu Article (No. 2406, Health Preservation and Prevention for Flu” – Application of Waitankung ) for reference. You can print this out, carry with you, refer to and experience it frequently.

交待事項：

1.附功，漢導引，外丹功的課程，具有防風邪的保健功能，但身體強弱有週期及生活習性，出門在外，流感肆虐，生活起居不慎染上感冒風寒，也是難免。不要挫折，請到「中華外內丹功網站」『討論區』內「回主題』頁面的「搜尋列」鍵入【感冒】，找尋一篇『2406感冒的預防及保健─外丹功運用(lien) 』來參考，列印隨身，多加體驗。

2. For this Week's lesson, first practice Han Dao Yin Exercises 1–7 to soften tendons and bones and to activate qi and blood circulation. Then, 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, Palms Facing Skyward and Groundward (Xian Ren Tuo Tian An Di Kung) and Crossed Arms Trembling (Shuang Shou He Shi An Shen Kung). Now, welcome the new lessons Facing-upward Palms Moving Up and Down Before Chest (Pen Zhu Ru Jian An Po Kung) and Waist Turning Sideway With Ringed Arms (Yu Hui Zhuan Dai Da Miao Kung). Continue with Da Xian He Bu and Xiao Xian Bu. Finally, do the complete Supplementary Movements. Everyday, about a million people in Taiwan, Malaysia, Indonesia and more than 10 countries in different parts of the world practice WaiTanKung – either individually or in groups. Obviously, you are one of them. Train conscientiously. Treat this as a link in your daily routine.

2.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，仙人托天按地功、雙手合十安神功，迎接新的課程『捧珠入覲內運功及迂迴轉帶大妙功』，並繼續大仙鶴步、小仙步等功架，及全套附功。在台灣、馬來西亞、印尼等十餘國，每日有約百萬人，在世界各地獨自或集體操練外丹功活動！您當然就是其中之一，用心練，當作生活作息的一環吧！

3. If you have any questions in  your training, please make use of the Waitankung Website and make reference to the Main Topics. Search by keying in the key words and look for similar questions and answers. Or, you may refer to this week's Discussion Section and search for similar questions and answers. You are welcome to pose any questions. The Instructor will reply as soon as possible.

3.練功過程的疑問，仍請多參考，及利用「中華

[Topic 2:] Facing-upward Palms Moving Up and Down Before Chest (Pen Zhu Ru Jian An Po Kung)

Explanations : This Movement regulates the mobility of the shoulders and the hips; and also smoothens the circulation of blood and qi. It has the effect of energizing the Spleen Meridian, promotes metabolism, enhances energy and stabilizes the emotions.

[標題二:] 外丹功第八式「捧珠入觐安魄功」

說明：調和肩胯活動，氣血暢通，有健脾經之效，促進新陳代謝，增加活力，情緒穩定。

Training begins:
1. Stance: Stand on the spot at Yu Bei Shi Stance. Move the left hip half a step to outer shoulder width. The body squats down between 25^o – 45^o. Both shoulders and the heels are in alignment. Open both hip joints and tuck in the coccyx. The spine is straight and vertical. The tongue touches the upper palate. Open the mouth slightly, eyes look forward and slightly buoy up the head. Sink both shoulders. Following this, place both hands level in front of the breasts. Stretch the 10 fingers. Open both elbows extending beyond the outer shoulders. Raise both heels. Now each hand is like carrying a pearl.

練法開始：
1.功架姿勢：預備式原地不動，左足跨出半步與外肩齊，身子下蹲二十五或四十五度，雙足肩於對正雙足跟，兩胯拔開，收住尾閭，脊平直，舌抵上顎，口微張，目前視，頭頂住，雙肩沈，跟著雙手平端兩乳上，十指張，兩肘向兩肩外支開，雙足跟翹立，此時兩手如捧端明珠。

2. Training begins:  Count silently 1- 9. With each count press the palms and tilt the fingers once. Repeat 9 times. Then turn the head to the left and to the right 3 times each. Then return to the centre. Turn to the left and return to the centre. Repeat 3 times. Similarly, turn to the right and return to the centre. Repeat 3 times. Lower both hands to navel level, the finger tips of both hands face each other. Gently raise and lower both hands a total of 36 times. Stop at chest level. Turn both hands downward with the palms facing down. The middle fingers are in alignment. Slowly lower both hands down to the front of the navel. Slowly lower both heels. The body rests firmly. The knees are in line with the soles. Both shoulders and hips are relaxed and opened. After this, we will proceed to Waist Turning Sideway With Ringed Arms (Yu Hui Zhuan Dai Da Miao Kung).

2.練習開始：心中默數九個字，每默數一次，掌按指翹一次，開始，一二三四五六七八九。將頭向左右各扭三次即復正，一：向左，一、二、三，頭擺正；向右，一、二、三，頭擺正。雙手緩緩放下，到肚臍前高度，兩手掌指端對正，兩手輕輕提起，緩緩放下，上下來回，共做三十六次。停，在胸前雙手翻轉，掌心向下，中指對好，慢慢雙手放到肚臍前，足跟緩緩落地，身體坐穩，膝蓋對正腳掌，肩胯開鬆，接下來，我們做迂迴轉帶大妙功。

Supplementary Explanations. This Movement uses the palms to induce interaction between the chest, the abdomen and the Triple Burner; and harmonizes the qi of the internal organs. Beginners - do not move the elbows. Only move both hands up and down. Breathe  naturally. Palms are flat, relax the wrists. Extend both elbows outward. Stand firm. Sink both shoulders. Both knees are aligned. Both feet are parallel. Raise both heels – the supporting points are the balls of the feet - as if the heels, the coccyx and the spine form a straight line. You can be relaxed, firm and stable.

補充說明：本式，以掌導引，應合胸腹三焦，融合臟腑之氣，初學者手肘不動，雙手自然上下，呼吸自然，手掌端平，手腕鬆開，手肘外支站好，肩膀下滑，兩腳膝蓋對正，腳板對正，足跟翹立，支點在腳掌前，好似足跟、尾閭、脊柱成一直線，可穩，鬆，定。。

Essential Points: Peng Zhu Ru Jin An Po Kung is like "offering a pearl to the Emperor", with honor and gallantry. The appearance becomes radiant by the days. All vital points of the body function efficiently.

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，或在本課程討論區內尋或類似問題的解答，也歡迎提出問題，教練儘可能回覆。

4. If you have any suggestions, please reflect them in this week's Discussion Section. This is your contribution to this center and the Instructor and his Associates will be happy to receive them and be thankful to you.

[Topic 3:] Waist Turning Sideway With Ringed Arms (Yu Hui Zhuan Dai Da Miao Kung)

Explanations: The Dai (Belt) Meridian encircles the whole waist. The rotation of the Dai Meridian regulates the functions of the kidneys, the back and the spine. The middle-aged and the elderly trainees practicing this Movement would bring great benefits to their health. The younger trainees can achieve better agility of the waist. It also regulates the kidneys, the liver, the spleen, the intestines and the stomach organs.

[標題三:] 外丹功第九式「迂迴轉帶大妙功」

說明：帶是帶脈，帶脈圍腰一周，運轉帶脈，調和腎臟與脊背活動，中老年人常習本功，對身體健康大有助益。年輕人練此式，可以活腰，調和腎、肝、脾、腸胃等臟腑。

Training begins:

1. The Stance: stand on the spot. After the previous Movement - Facing-upward Palms Moving Up and Down Before Chest (Pen Zhu Ru Jian An Po Kung), change into the Waist Turning Sideway With Ringed Arms (Yu Hui Zhuan Dai Da Miao Kung). Both feet are at outer shoulder width and trunk sits on both hips. Body squats down – maintaining a level between 25^o - 45^o. Depending on your age and physical capability, adjust your height. Both feet are parallel. Attach both soles to the ground. Head is buoyed up. The tongue touches the upper palate, teeth slightly touching, and the lips are gently closed. Tuck in the coccyx, eyes looking ahead horizontally. Breathe naturally. Both knees must not sway sideways. The 10 fingers are stretched open at the same level with the navel. Both palms face downward. Wrists and fingers are level. Extend both elbows sideway. Maintain both elbows at an oval shape. Avoid protruding the chest. It must be relaxed and upright.

練法開始：
1.功架姿勢：原地不動，接續「捧珠入覲安魄功」，轉為「迂迴轉帶大妙功」，兩足坐胯，雙足與外肩齊，身下蹲維持四十五或二十五度，按身體年齡、體力自酌高度，雙足前後對正不可偏斜，二足心踏地，頭頂正，舌抵上顎，微扣齒含唇，收住尾閭，目前視，呼吸自然，兩膝蓋不可偏歪，十指張，左右手五指尖對正臍前，二手心向下，指尖與腕平(掌平)，雙肘向兩側外支，兩肘空隙處保持橢圓形，胸部忌挺凸，以鬆直為確。

2. Training begins: Count silently 1- 9. With each count press the palms and tilt the fingers once. Repeat 9 times. Xian Tian Qi vibrates slightly from the nerve endings, the back of the hands to the palms and to the wrists. Xian Tian Qi flows to the base of the palms, to the finger tips, back to the palms and then to the fingers. The fingertips, palms, wrists tremble slightly. Then rotate the waist to the left 90o and back to the right 90^o. Rotate left and right 36 times. Relax the chest and abdomen. Palms are flat at waist level. The rotation is very free and smooth flowing through the navel in front and the Mingmen at the back. The waist must be flexible and the organs must be supple. Good! Stop and Sit upright.

2.開始練習：心中默數九個字，每默數一次，掌按指翹一次，開始，一二三四五六七八九，停住，先天氣從末稍、掌背、掌到手腕微微波動，先天氣放至掌跟、指端，掌、指、腕輕微的活動，然後腰部向左轉帶脈九十度，再回右九十度，左轉右迴，共三十六次，胸腹鬆開，手掌腰平，前肚臍後命門，環腰一匝(ㄗㄚ=圈)，鬆活轉動，腰要活，臟腑要柔，好，停住坐正。

3. Supplementary explanations: The body is relaxed and sits upright at 45^o. The centre of gravity is sunk. The waist is relaxed and supple. Rotate the body to the left and right. From a 90^o rotating angle slowly turn to 180^o. When you stop, place both hands in front of the navel. The palms are level – slightly pressing downward. The finger tips are aligned. The body is calm and stable (not swaying). Calmly wait for the qi rotating round the body to interact with the palms and the waist portion. Stop! Return to Yu Bei Shi stance.

3.補充說明：身體放鬆，身軀坐正四十五度，重心下坐，腰部鬆活，身體左右來回，幅度由90度逐漸到180度，停時，雙手仍放置肚臍前，手掌微壓平，指端對正，身靜不動，靜待轉身之外旋先天氣，合應入手掌、腰部，停，收回預備式。