[Topic 1:] Instructor Lien shares your Joys and RemindersDear brothers and sisters how are you? This is lesson Week 14. It is also the end of the new lessons. I share your joy. You should be proud in achieving training throughout the last 3 months. We are proud of your concentration, sincerity and efforts in your individual training in Waitankung. This is a memorable chapter in your life. Your spirit and experience ensures your future success in life. You are great and lovable. Once again, applaud yourself. [標題一:] 廉教練分享您的喜悅與提示 親愛的同道，您好！本課程進入第十四週，也是到了最後的新課程，真為您高興！您是值得驕傲的，竟能堅持長達三個多月， 一個人單獨研習外丹功，不得不佩服您的專誠及努力，該也可作為您人生紀念的一個章回，這種精神及經驗，注定您未來走向人生的成功坦途，您真的好棒！好可愛喔！再次為您自己喝采吧！ The following stage is like ploughing the land. The ‘100 Days Kung’ is the foundation for research and cultivation. To Waitankung practitioners, this is the mandatory cultivation process in order to preserve your worthy body. Realize your great ambition. You have to undergo the cultivation process to strengthen your will-power. Make use of the in-borne magnetic field to enhance your mental faculties and analytical acumen. Cultivate your thinking to be sharp and refined to study the new specialty and knowledge. Through Waitankung cultivation the Xian Tian Qi will activate huge bio-magnetic field – enabling your heart to be determined and your character to be very tolerant – increasing those benefits which you have not been able to attain before. It is also blessed upon you the capability to discover the treasures of life. 接下來是深耕易耨的階段，「百日功」是研修的基礎，對於外丹功人而言，只是禪修必經的過程。維護有用之身，力行遠大的抱負，還是要透過練功研修，來鍛練堅強的意志，以先天磁場，提昇腦力及慧悟，培養敏銳細膩的思維，研習新專長及學識。外丹功的修練，先天氣帶動的宏大生命磁場，讓您『堅心忍性，增益其所不能』，也將賜予您挖揭人生寶藏的動能！
Points to Remember
1. Tankung Evidence: Supplementary Exercises, Han Dao Yin, Waitankung lessons. The lessons and all the movements and techniques constitute a specialized system of exercise. Of all the Waitankung techniques - if you can thoroughly understand and master one aspect – then you can also understand and master all other aspects of the mysteries. The Third President of the Headquarters of the Chinese WaiNeitankung Exercise Association – Bro Huang Ming Kung, holding an important government post was busy and taxing in his official duties. Under the guidance of the Grandmaster Chang Chih Tung he practiced and eventually executed a simple but effective technique of pressing the palms and tilting the fingers that could regulate the circulation of qi along the meridians and organs of the whole body. This is very enviable. In spite of his very busy daily routine, he could still practice this technique as part of his lifestyle and achieving very astonishing accomplishments. 交待事項： 1.丹功驗證：附功，漢導引，外丹功的課程，整套的功法及活動，不離不棄，專一而行，外丹功功法，只要一項『一門深入』，悟透其中，即有所謂，『一竅通百竅通』之奧妙。中華外內丹功運動協會總會第三任理事長黃敏恭先生，歷任政府要職，政務繁重，在 張大師的指導下，最後奉行簡單可行的「掌按指翹」功法，竟能悟透全身經脈與臟腑的運行及調節，真正令人羨慕呢！這就是百忙之中，將功法生活化的驚人成就。 2. This week’s lesson. Please practice Han Dao Yin Exercises 1-7 to soften bones and tendons to improve the circulation of blood and qi. 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), and Whole Body Trembling on Firmly-based Feet (Zhu Yang Xin Shen Ding Li Kung). Now welcome the new lesson Single Lower Limb Trembling (Dan Jiao Chui Qiao Gu Shen Kung). Then continue with Da Xian He Bu and Xiao Xian Bu and all the Supplementary Exercises. Congratulations to you! Now you can join the worldwide Waitankung and practice together in all the Waitankung centers. You are part of the worldwide Waitankung family to resonate the sounds and qi together. It is like the Mang Hwa (wild grass) spreading throughout the world. 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、佇養心神定力功，並迎接新的課程『單腳垂翹固腎功』，並銜接大仙鶴步、小仙步等功架，全套附功。恭喜您！已可在全世界外丹功同道的活動場合，一齊練功，或是在地球上的家，即可將先天氣與各地同道聲氣共鳴，如同「芒花草」佈滿全球各地。 3. Introduction to our Center. Do you know why this Center promotes free Waitankung training? How did this Center originated? The initial stage, planning the contents and expenses? Apart from those items published in the Center bulletin, welcome to this Waitankung Website Discussion Section and search for the articles on the Introduction to the Originators. Search for the Origin. Understand the Tankung aspirations, your visit will not be in vain. Your participation has somehow initially fulfilled my honorable duty of executing the Grandmaster’s vision of promoting Waitankung globally and benefiting the whole world. However, our Grandmaster’s dying wish was to have Waitankung receiving academic studies or research one day. This is only the starting point. The journey is very long and far. I hope everybody will strongly support and help to fulfill this honorable mission to accomplish this vision. 3.本中心的介紹：您知道本中心為何會推出免費研習外丹功？這個中心的由來？前段開發期有關的規劃內容及經費開支？除了本中心公告事項外，歡迎到「中華外內丹功網站」討論區，蒐尋介紹草創發起的文章，「探求根源」，了解丹功志業，「不虛此行」。您的參與，初步完成了教練尊行 大師志業『普傳丹功，澤惠世人』的心願，但 大師期待外丹功有朝一日走入『學術殿堂」的遺願，還只是起點，路途迢迢，還望大家能『鼎力相助』『玉成美事』，『以竟事功』。 4. To attain the benefits of advanced training, make frequent references and also make use of the WaiNeitankung website – search for the main topics by keying in the key words and refer to the contents of Discussion, for example the multipurpose of both hands, nerve ending exercises, Waitankung and Waitan physical exercises (Waitan-chao). Treat this as an extra curriculum. 4.為深化您練功的效益，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，如「雙手萬能」、「未稍神經運動」以及「外丹功與外丹操」，就當作課外作業吧！ 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 and grateful to receive them. 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:] Single Lower Limb Trembling (Dan Jiao Chui Qiao Gu Shen Kung)
Explanations: Regulates the mobility of the hip joints and tendons. It also strengthens the functionality of the kidneys. The middle-aged and the elderly practicing this Movement will be helpful to their legs, kidneys and the health of the urinary bladder.
[標題二:] 外丹功第十一式「單腳垂翹固腎功」 說明：調和大腿骨節筋絡活動，強健腎臟功能，中老年人習本功，對腿部、腎臟、膀胱的健康大有助益。 Training begins: 1. Preparation: Stand at Yu Bei Shi Stance. Don't move. Relax the body and stand upright. Left and right legs stand naturally. The preparatory movement is like Yu Bei Shi. Curl the 2nd, 3rd and 4th fingers – touching the center of both palms. Both wrists and hands are flat/straight. The thumbs point towards the ground, the little fingers stick out. Maintain body balance. 練法開始： 1.準備：預備式原地不動，身鬆直，左右腿站立不拘曲伸，準備動作如預備式，兩手將食、中、無名指疊在掌心內扣住，兩手掌臂與手腕垂平，大拇指垂地，小指外翹，保持身體的平衡。 2. Left side begins. Lift the sole of the left foot. Use the kua (hip joint) to stretch out and place it left forward above the ground. Tilt the tip of the sole up and down. Tilting the tip up and down is counted as one time. Tilt consecutively 9 times. Relax and open the left kua. The left knee is in line with the left leg. Now, start tilting 1 – 9. Pull the left leg to the back and open the kua. Toes pointing to the ground. Wait for Xian Tian Qi to vibrate slightly from the toes. Slightly loosen the heel, ankle, sole, toes, knee, hip joint, shoulders, both elbows and wrists – all must be relaxed. Time is 30 sec. 2.左式開始：左腳掌抬起，向左前側外跨出，離地，足尖向上、下垂翹，足尖一垂一翹視為一次，連續垂翹九次。左胯開鬆，膝蓋對直，左腳垂翹開始：一二三四五六七八九，左腳往左後方拉開，腳尖垂地靜待先天氣由腳尖微微抖起，微微放鬆腳跟、腳踝、腳掌、腳尖、膝蓋、胯、肩部，兩手手肘、手腕都要鬆一下，時間三十秒。 3. Change to the right side – as previously. Stop. Drop the left foot onto the ground. Change to the right stance. Shift the center of gravity to the left. Lift the right foot. Tilt the foot 1- 9. Then pull the right leg backward. Open the right hip joint (kua), toes pointing to the ground. When Xian Tian Qi is activated, quickly shake. The toes, heel, sole, shoulder and kua are inline. Xian Tian Qi from the sole flows to the thigh, to the kua and to the left shoulder. 3.再換右式如前：停，左足落地，換右式，重心左移，右腳提起，腳尖垂翹，一二三四五六七八九，往後移，開右胯，腳尖垂地，先天氣一到，馬上抖，腳尖、腳跟、腳掌、肩胯對好，先天氣由腳掌到大腿到胯到左肩膀。 4. Maintain balance of the body.
a) Both thumbs point to the ground, little fingers sticking out. Maintain body balance.
b) Tuck in the chin. The back of the head is held up. The left sole is attached to the ground. Maintain sense of balance from head to feet; stand firmly. Stop. Slowly drop the right leg to the ground. Maintain body upright. Lower both hands; the 5 fingers are stretched open. Stand at Yu Bei Shi Stance. 4.身體保持平衡：1.兩手大姆指垂地，小指外翹，保持平衡。2.下巴收，後腦頂住，腳掌踏地，平衡感從頭到腳立好。好，停，右足緩緩落地，身體站正，兩手放下，五指平伸，回復預備式。 5. Regulate your body, heart and spirit back to normal. When you finish this Movement, practice Yu Bei Shi for 10-30 sec. During training, if your body is slanted (not upright) your heart and spirit will not be calm. You should practice Yu Bei Shi for a while to normalize the heart and spirit. 5.調身心神復正：本式做完，要練預備式，十秒到二、三十秒，如練功時身體有歪斜、不正、心神晃動，應練一會預備式，調正心神。 Essential Points: Dan Jiao Chui Qiao – strengthens the kidneys and the urinary bladder; the small intestines are cleansed and peristalsis movements are smooth. 本式要義：單腳垂翹，豁達腎臟，膀胱爽利，小腸清鬯(ㄔㄤˋ)。
|
初階課程 Elementary Course 
