[Topic 1:] Instructor Lien’s Casual Talk and RemindersDear Brothers and Sisters how are you? This lesson is into the 13th week. Just let us talk casually; treat it as a discussion over tea. We should encourage each other. Sincere partners. Remember the older members 70–80 years - who have recovered their health and surprisingly attained their 2nd Spring of Life? This is really wonderful and should be congratulated. But some are not happy and resort to betraying their old partners. This has caused anger against Waitankung and blamed their old husbands for their renewed vigor. There is no way to restrict them. Thus, you must know that at the beginning the number of Taiwan Waitankung female members numbered less than one third, now it has exceeded two thirds. This proves that female members all the more require exercise to beautify themselves and prolong their menstrual age; maintain their wholesomeness and feminine attraction. That is to say their attraction is still there. This is not their fault. This assists them to go through their menopause phase without discomfort and pain, always maintaining their vitality. At home, can't you tame the old men? [標題一:] 廉教練的聊天與提示 親愛的同道，您好！本課程進入第十三週，讓我們閒話家常，就當泡茶聊天，互相勉勵。 忠實的伴侶：記得很多老同道回復健康後，七十、八十了，竟如願獲得人生的第二春，真是可喜可賀！但也有人不安份，老來劈腿，對老伴的叛逆，竟遷怒於外丹功，抱怨老公生龍活虎，無法駕馭。需知，在台灣外丹功女性會員，開始占1/3不到，目前超過2/3有餘，證明女姓同胞，更需要外丹功活動來養顏美容、延長月經年齡、保持風滿，也就是說風韻猶存，亦不為過，更能順利度過更年期的尷尬及痛苦，永保活力。家裡那個老不休，還有治不了的嗎? Objectives of this Distance Learning Course: This is why the Instructor has fixed the objective of promoting the Website as "Young People's Waitankung" so that young people can be strong and energetic to enhance their IQ and potentialities. Clear the way to a bright future. Bless all mankind. Emphasize more on husband and wife cultivation and adopting a common leisure exercise. Both are mutually loving and full of blessings. The final objective is "Family Waitankung" and having weekly training. Just like in religious practice – the family members are harmonious and healthy. If all are diligent and religious in their efforts, then all will enjoy good health and happiness and attain family honor and longevity; five generations thriving. Let everyone in the family be filled with Yuan Qi (Original Qi). The Instructor wishes you Good Luck. 遠距丹功的目標：這也就是教練為何將本網站的目標，定位在推動：「青年人的外丹功』，使年青人強健體魄，發揮智能，開拓光明前程，造福世界人類。更強調「夫妻同修」培養共同休閒活動，您濃我濃，幸福美滿。最後目標是「家庭外丹功」如同宗教般有週會練功，家庭成員個個健康快樂，勤奮努力，才能『光耀門楣』、『百年偕老』、『五世其昌』啊！讓大家共圓一個有元氣的家庭。 教練祝福您！ Reminders.
交待事項： 1. Supplementary Exercises, Han Dao Yin and Waitankung lessons. It is better to practice the whole set of exercise and only then can you fully understand the significance of the connection between each Movement. Sometimes, when you have constraint of time you can divide the exercise into a few packages. If you have determination then you can excel in Waitankung. Moreover, there is Sitting Waitankung where you can practice anywhere, anytime. If you follow this lesson, you will acquire Xian Tian Qi whether you sit, sleep, walk or stand. How much have you experienced in making Waitankung as part of your daily routine? 1.附功，漢導引，外丹功的課程，以整套演練為佳，可悟解其每個功架的關連性。但受時間限制，亦可分段組合練功。只要有心，都能將外丹功練好，何況還有「坐姿外丹功』可隨時隨地運用，本課程先天氣練成，真是坐臥行立，皆可練功，外丹功「生活化」您體驗了多少？ 2. This Week's Lesson: First practice Han Dao Yin exercises 1- 7 to soften bones and tendons; and to activate the flow of blood and qi 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), 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). Welcome the new lesson Whole Body Trembling on Firmly-based Feet (Zhu Yang Xin Shen Ding Li Kung) and continue with Da Xian He Bu and Xiao Xian Bu and all the Supplementary Exercises. 2.本週課程，請先演練漢導引的第一至第六式後，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，捧珠入覲內運功及迂迴轉帶大妙功，迎接新的課程『佇養心神定力功』，並繼續大仙鶴步、小仙步等功架，及全套附功。 3. Waitankung practical training Camp. Are you aware that this Website promoting Waitankung is going to speed up the Waitankung activity and spread globally? Are you willing to join and promote the Instructing activity? Now you can plan to join the Taiwan practical training camp in Research and Instructing activities. How you want to harvest depends on how you cultivate. You make your own decision to train diligently and bear your own travelling expenses and always pay attention to the Service or Education Center Bulletin Board. The time to gather is very soon. The Instructor and his associates eagerly await your arrival. I hope this will be a memorable destiny and joy. 3.外丹功實體營：您知道本網站的放送外丹功，將加速全球外丹功活動的普及，您是否有意願投入推展的教習活動！此時可規劃參加台灣寶島的實體營研習活動，要怎樣收獲，就要怎樣栽種。作為自己的主宰，可要好好煉功，並準備旅費，請隨時注意「客服中心，公告事項』，聚會的時刻快了，教練及伙伴們，在實體營殷切等著您的光臨，希望有個難忘的緣份及喜悅。 4. If you have any queries during your training, always make references and also make use of the Chinese WaiNei Tankung Website and search by keying in key words to study the contents of discussion or you can go this lesson’s Discussion Section and search for similar questions and answers. You are welcome to pose any questions, the Instructor will reply to you 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。 5. If you have any suggestions, please reflect them in this Discussion area. It will be your contribution to this Center. The Instructor and his Associates will be happy to receive them and will fully appreciate your efforts. 5.如有建議事項，請在本課程討論區反映，這也是對本中心的回饋，教練及伙伴都會欣喜接受，滿懷感恩。 [Topic 2:] Whole Body Trembling on Firmly-based Feet (Zhu Yang Xin Shen Ding Li Kung)Explanations: It regulates emotional stress at workplace. It gradually stabilizes your emotions and enhances the heart organ to be calm. The 5 Zhang organs and 6 Fu organs are harmonized. This will naturally produce a calming effect on the heart. [標題二:] 外丹功第十式「佇養心神定力功」 說明：調和工作緊張情緒，漸使情緒穩定下來，促使心室安和，五臟六腑得到融諧，心中自然產生定力功效。 Training begins: 1. Stand at Yu Bei Shi stance. Squat down to 25o- 45o. Open the left hip-joint (kua) half a step to outer shoulder width. Tuck in the coccyx. Flatten the chest (do not protrude), and slightly round the back. Fully relax the lower abdomen. Open and relax both kua, buoy up the head, tongue touching upper palate, teeth slightly touching and eyes looking level ahead. Breathe naturally. 練法開始：
1.預備式原地不動，身下蹲二十五或四十五度，向左橫跨半部與外肩齊，收住尾閭，胸平直勿凸，脊柱稍凸，小腹鬆如綿，兩胯鬆開，頭頂住，舌抵上顎，微扣齒，目平視，呼吸自然。 2. Extend both arms forward and level in front of the chest, the center of palms facing outward. Tilt the 10 fingers upward. Drop both elbows slightly, sink both shoulders. The back of the fingers face the left and right shoulder edges. Silently count 9 times. With each count – press the palms and tilt the fingers once. After completing, do not move the hands. 2.兩胳臂平伸胸前，雙手手心向外，十指上翹，兩肘微墜，兩肩下滑，十指指背對正左右肩頭，然候心中默數九個字，每默唸一字，掌按指翹一次，數字畢，兩手勿動。 3. Now begin. Press the palms and tilt the fingers 9 times (Chang An Zhi Qiao 1 – 9). Silently wait for Xian Tian Qi to activate from the nerve endings of finger tips, the back of hands and both palms. Both hands could feel the sense of qi. Slightly and mutually react both hands. Xian Tian Qi interacts at both hands. Withdraw and drop both elbows below the shoulders. Thrust both hands to shoulder height. The back of shoulders is in line with the coccyx; and the knees and soles are also in line. Fan both knees sideway. Relax the chest and abdomen. Breathe naturally. Both hands and knees are like ‘a dragon swimming on land’. Extend and retract both hands; and open and fold both knees. Time is 30 sec. Use your yi(mind) to control your strength. Actions should be relaxed and supple. Stop! Now, use your yi to control the strength and to stop the shaking of the whole body. 3.好開始，掌按指翹：一二三四五六七八九，靜待炁天氣，起，先天氣從末稍、掌背、手掌、兩手有氣感，微微合住，感覺先天氣在兩手有合應，手肘往後肩退，兩手再抬起肩高伸展。然候肩背到尾閭、膝蓋腳掌對正，兩膝對煽，胸腹鬆開，呼吸自然，兩手兩腳如陸地遊龍，伸展開合，時間三十秒，以心制力，鬆柔的活動。好，停住，這時候以心制力，停住週身抖動。 Supplementary Explanations. During the fanning of both knees, the energy ‘Xian Tian Qi’ flows to the bottom of the feet. This is very helpful in preserving the health of the elderly and in strengthening the legs of the younger trainees. Slowly drop both hands. Withdraw the left leg half a step to Yu Bei Shi Stance. Xian Tian Qi is still vibrating and it regulates the whole body very comfortably. 補充說明：本式先天氣在兩腳煽動時，先天氣的能量下注足底，對於老年人的保健，以及年輕人的腳力，都有很大的幫助，雙手慢慢放下，腳收回半步，回復到預備式先天氣微動，調節週身舒暢。 Salient Points. The Mind and Spirit are stabilized. All the acupoints are nurtured. All the body joints are cleared and nourished by Xian Tian Qi. 基本要義：心神定力，百骸受恩。週身骨節，節節氣通。
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初階課程 Elementary Course 
