The Ultimate Fitness Guide-Chinese Dharma Yi Jin Sutra, far better than Yoga

Dharma Yi Jin Jing | True Book | Sequence

原文 & 译文：

真本
达摩易筋经
AN AUTHENTIC DEPICTION OF DAMO’S YIJINJING
金倜盦
by Jin Ti’an [Tisheng]
中西书局印行
序
PREFACE
易筋经为少林武术祖师达摩禅所传授。分内外二经。内经主柔。以静坐运气为事。非少林正宗弟子。不得其传。且擅此者。亦不肯轻易授人。守少林戒也。后之练武者。欲自炫耀。往往皆以十二段锦之法代之。以其段数相同。法则相类也。其实十二段锦自十二段锦。易筋经自易筋经。两经可互证而不可相混者也。至于外经。则主刚。以强筋练力为事。其法遍传于世。惟真本亦殊不多讲。坊间俗本。所载各段。节数虽相同。其法实大有出入。欲觅完善之本。不可得也。大抵此法盛行于北方。兹编各法。乃得之于山西药商邹仲达君之秘授。据云为少林山陕支派之真传。较寻常坊本为胜也。其法偏重于上肢。实为练力运气。舒展筋脉之妙法。每日依法勤行四五次。百日之后。则食量增加。筋骨舒畅。百病不生。至一二年后。则非但身体强健。精神饱满。且两臂之力。可举千斤。即为平素孱弱多病。力不足以缚鸡者。练习一二年。亦可以一扫其孱弱。两臂增数百斤之力。至若年老之人。精气已衰。勤习此法。虽不足以返老还童。亦足以延年却病。江右老人程明志。年已八旬。精神犹如壮年。日徒步三十里不为苦。尝为余曰。予气体素弱。中年多病。从友人之言。勤习易筋经后。不久即康健。四十年中。从未为病魔所扰。今犹能强健步者。谓非易筋经之功乎。观乎老人之言。则此法之效力。可以知之矣。兹将其法绘图列说。印行于世。以公同好。且为坊间俗本。一正其䚹也。倜庵識。

The art of Yijinjing [“Sinew Changing Classic”] was passed down from the Zen master Damo, founder of the Shaolin school of martial arts. It is divided into an internal version and an external version.
　　The exercises of the internal version emphasize softness, using techniques of meditation and energy movement. It is not genuine Shaolin and should not be taught as such. Masters of it are unwilling to casually teach it to people anyway and guard it as a Shaolin secret. Martial arts practitioners who just want to look more sophisticated are often practicing Shi’erduanjin [“Twelve Sections of Brocade”] instead, which has the same number of exercises and has similar principles but is actually a different art, and although they are related, they must not be confused for each other.
　　As for the exercises of the external version [the subject of this book], it emphasizes hardness, using techniques for building up the sinews and developing strength. This version has been widely spread, but I have not seen many authentic books about it. There are many versions of it to be found in bookstalls, but although they are all the same thing, there are actually huge differences between them. We may hope to find a definitive book, but they’re just isn’t one.
　　Generally speaking, this art is more popular in the north. The various exercises in this book are the secret teachings of Zou Zhongda, a pharmacist from Shanxi. According to him: “This is the true transmission of this Shaolin art as it was spread into Shanxi and Shaanxi. It is superior to the more common versions that have been published in books.” These exercises lay particular emphasis on the upper limbs, but are nevertheless an excellent means of training strength and the movement of energy, as well as stretching the sinews and vessels.
　　I have practiced these exercises diligently, four or five times a day. After the first few months, it boosted my appetite, my muscles and bones felt extremely comfortable, and various illnesses no longer threatened me. After a couple of years, not only was my body much healthier and my spirit full of vigor, my arm strength had increased so much that I could lift very heavyweights. My inherent disposition toward frailty, frequent illness, and inadequate strength had been fully conquered. A couple of years will be sufficient to sweep away frailty and make the arms capable of lifting hundreds of pounds.
　　Old age is going to reduce vitality anyway, but by conscientiously practicing this art, although it will not transform you into a young person again, it will nevertheless prevent illness and prolong life. An old practitioner of it in Jiangxi became known as “Clear Determination”. He is now eighty years old, but his spirit is still like that of a young man, and he walks ten miles every day without any difficulty at all. He said to me: “When I was middle-aged, my body was weak and often ill. A friend recommended to me that should I take up Yijinjing, so I did, and after practicing it diligently, I quickly became healthy. For forty years now, I have not yet been bothered by any illness, and I still walk with confident strides. If this isn’t because of Yijinjing, then what?” From this old man’s words, we can know the effectiveness of this art.
　　I am about to send my drawings and explanations for these exercises to the publishers
in order to send this art out into the world and share it with enthusiasts, and also to provide a means of correcting the errors in other books on the subject.
　　- written by Jin Ti’an

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真本
达摩易筋经
EXTERNAL YIJINJING

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第一段
Section 1:
面东而立。两足分开。相距约一尺地。须要平直。不可作八字形。凝神调息。目宜睁视。口宜紧闭。头宜上昂。鼓气于腹。两手上提。肘微屈。两掌向地。惟两臂之力。必须下注。如按物踴身之状。然后用力将手指向上翘起。掌跟即用力向下一按。如此一翘一按。是为一度。其行四十九度而止。须默数牢记之。式如第一图。
倜按此段乃混元一炁之势。先天之象也。行时指上翘宜速。掌下按宜缓。全神贯注于指掌之间。使力足而气沛。一翘一按。妙合阴阳。若神气涣散。力不专注。行之无功。此为最忌。两手上提时。肘虽微曲。惟以手掌至腰下为度。若提过腰。则有损筋骨。学者宜慎。

我们为什么要练打坐？打坐就是要练心，不要受到喜怒忧思悲恐的影响，过喜、过忧、过悲、过恐都不好。我们为什么要去练易筋经？目的就是要外练筋骨皮，这个不需要利用外力练，譬如说去举石锁，或者是举重之类，这是练习外家功夫的，这个外力练不好就会伤到你。练的很勤快，就是要让风寒外感不能入侵身体。那为什么练易筋经没有像练瑜珈这样流行呢？是因为没有掌握到诀窍，做到的只是形，做不到神，做到形的时候做了半天冒了一身大汗，回到家后你还是你。如果做到神的时候，做完一个动作就有效，在呼吸的时候，你会感觉到你肺没有呼吸，是手掌在呼吸，气会很强，如果你做对后就会有这种感觉。如果你做完了在那边喘了半天，等于是在跑步，这种叫劳动。你并没有真正的做到运动，因为方法不对。
第一式是按跷式。跷是跷脉的跷。按跷式可以帮我们将外感去掉。做按跷式时，心要保持平稳。背要挺直，眼睛要瞪怒，眼睛睁开很大，千万不要两眼微张，平常你们眼睛微张看我就好了，这样看才能用心听，不要用力看，耳朵用力就好了，心在用力，眼睛要瞪怒，舌头顶在上颚，牙齿咬的紧紧的，很凶的样子。不要管呼吸，自然呼吸感觉舒适就好，下盘要绷紧。以下所有的易筋经有一个基本动作都是一样的，就是下盘动作都是一样的，自肚脐以下叫下盘，我们脚要直接站在地下面，吸到地气，打赤脚，五个脚指要像鸡爪一样抓在地上，抓的很紧，然后屁股肚脐以下整个肌肉绷的紧紧的，连屁股的肉都绷紧，肛门自然而然会提肛，绷得很紧意思是说你用手去打肌肉，肌肉会弹起来。会很强硬。上半身是放松的，松和紧刚好上身和下身是相反的。心里好像在想，手按在桌子上要跳起的感觉。脸部的动作做好，手这样按下去时全身同时绷紧，不必做很大的下按距离，短短的一寸距离就够了，要做到所谓的“寸劲”，就是只有一寸的距离出力。寸劲就是劲力发出去的时候只需要有一寸的距离就够了，你看一般人打人手挥出去是没有力量的，因为在远处就用力了，结果真正打下去时就没有力量了。寸劲就是原本是松的，在刹那之间将力量聚集在一起打下去。所以平时上半身是松的，往下压时立刻绷紧就是按，好像人要跳起一样，同一个动作做四十九下，做这四十九下的中间，肚脐以下绷得紧紧的。做完以后全身再放松开。

Stand facing toward the east, your feet about a foot apart, pointing straight and parallel rather than with the toes turned outward. Focus your mind and regulate your breath. Your eyes should be open, your mouth should be closed, and your head should be upright. Rouse energy in your abdomen. Your hands lift up, the elbows slightly bending, the palms facing toward the ground, then the strength of your arms has to focus downward, as though pushing on something in order to raise your body up. Your fingers should lift up with tension and then the heels of your palms should push down with tension. Lift up and push down in this way for a total of forty-nine times, counting silently in your head.

Why should we practice meditation? To meditate is to practice the mind, not to be affected by happiness, anger, worry, sorrow, and fear. It is not good to be overjoyed, over worry, over sorrowful, and overwhelming. Why should we practice Yi Jin Jing? The purpose is to train the bones and muscles outside. This does not require the use of external force to practice, such as lifting stone locks or lifting weights. This is for practicing outside martial arts. If you do not practice external force, it will hurt you. The practice is very diligent, just to prevent the external feeling of wind and cold from invading the body. Then why is practicing Yi Jin Jing not as popular as practicing yoga? It’s because you haven’t mastered the knack, what you can do is just form, you can’t be God, you have been sweating profusely for a long time when you are formed, and you are still you when you get home. If you do a god, it will be effective after you do one action. When you breathe, you will feel that your lungs are not breathing, but your palms are breathing, and the qi will be very strong. If you do it right, you will feel this way. If you breathe for a long time thereafter finishing it, it is tantamount to running. This is called labor. You don’t really do exercise because the method is wrong.
The first type is the rocker type. Qiao is the Qiao of the pulse. The rocker pose can help us get rid of external feelings. When doing the rocker pose, keep your mind steady. Keep your back straight, your eyes glaring, and your eyes wide open. Don’t open your eyes slightly. Normally, it’s fine to look at me with your eyes slightly open. Only then can you listen carefully. Don’t look hard, just use your ears hard. , The heart is straining, the eyes are glaring, the tongue is on the upper jaw, the teeth are clenched tightly, and it looks fierce. Don’t worry about breathing, just breathe naturally and feel comfortable, and the bottom plate should be tight. All of the following Yi Jin Jing has one basic movement that is the same, that is, the movement of the bottom plate is the same. It is called the bottom plate from below the belly button. Our feet should stand directly under the ground, inhale the ground air, and hit bare feet. The toes should be grasped on the ground like chicken feet, grasping very tightly, and then the whole muscles below the belly button of the buttocks are tight, even the flesh of the buttocks is tight, the anus will naturally lift the anus, and the tightness means you Hit the muscles with your hands, and the muscles will bounce. It will be tough. The upper body is relaxed and loose and tight is just the opposite of the upper body and the lower body. I seemed to be thinking about the feeling of jumping with my hand on the table. The facial movements are done well, the whole body is tightened at the same time when the hands are pressed in this way, there is no need to make a large pressing distance, a short distance of one inch is enough, to achieve the so-called “inch Jin”, that is, only one inch of distance Contribute. Inch Jin means that when the strength is sent out, only an inch of distance is enough. You see that ordinary people have no strength when hitting a person with their hands, because they use strength at a distance, and as a result, they will lose strength when they really hit it down. Cun Jin was originally loose, and in an instant, he gathered his strength and beat it down. Therefore, the upper body is usually loose. When you press down, you should tighten it immediately, as if you are about to jump up. Do forty-nine strokes in the same movement. Do the middle of these forty-nine strokes. Relax your whole body after finishing it.

See drawing 1:

倜按
Commentary:
此段乃混元一炁之势。先天之象也。行时指上翘宜速。掌下按宜缓。全神贯注于指掌之间。使力足而气沛。一翘一按。妙合阴阳。若神气涣散。力不专注。行之无功。此为最忌。两手上提时。肘虽微曲。惟以手掌至腰下为度。若提过腰。则有损筋骨。学者宜慎也。

This exercise is a posture of connecting to one’s primordial energy, of returning to one’s innate nature. Your fingers should lift quickly and then the palms should push down slowly. Alternating your full attention between fingers and palms causes you to have increased strength and abundant energy. Lifting up and pushing down is a subtle merging of the passive and active aspects. If your spirit is scattered and your strength is not focused, the exercise will not produce results, and so this is something to avoid. When your hands lift up, your elbows slightly bent, keeping palms below waist level. If your hands lift higher than your waist, this will diminish the results of the exercise. Be mindful of this point.

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第二段
Section 2:
行前段毕。调息片时。使周身筋骨舒展。然后更续行第二段。正立如前。两足紧并。肘挺直。十指屈转握拳。置大腿前面。两拇指相向。掌心贴腿。然后将拳一紧 拇指即向上用力翘起。愈高愈妙。于握拳翘指之际。两臂之力。须向下注。如抵物状。如此一握拳一翘指。是为一度。默数牢记。共行四十九度而止。行时宜凝神静气。专心一念。式如第二图。

Continuing from the previous exercise, take a moment to regulate your breath, causing your body to relax, then continue into Section 2. Still standing straight, bring your feet together. Your arms straighten, your fingers curl to make fists, which are placed in front of and against your thighs, your thumbs aligned toward each other. Then your fists tighten and your thumbs strongly lift up, the higher the better. As your fists grip and your thumbs lift, the strength of your arms should be focused downward, as if resisting against an object. Perform this gripping and lifting for a total of forty-nine times, counting silently in your head. During the exercise, your spirit should be concentrated and your energy should be calm, your mind focused on the single thought of performing the exercise. See drawing 2:

倜按
Commentary:
此段练指力。握拳宜紧。翘指宜速。臂力下注作抵物状者。使力紧于拳指。俾拳能愈握愈紧。 而指能愈翘愈高也。坊本有将两拳贴大腿两旁。而以拇指前向者。殊不得势。势不合则力不充。力不充则气不凝。精神涣散。只见其谬误也。学者宜明辨之。

This exercise develops finger strength. Your fists should grip tightly and your thumbs should lift quickly. Arm strength bearing downward as though resisting against something causes strength to gather in the fists and thumbs, making your fists able to grip more tightly and your thumbs able to lift higher. Other versions have the fists to the sides of the thighs and the thumbs pointing forward, but that is not as effective, for the strength expressed is not as full, and thus the energy is not as concentrated. If your spirit is lacking, the exercise will feel false, and so you have to clearly distinguish between the different versions in order to obtain the one that is most authentic.

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第三段
Section 3:
行前段毕。调息片时。更行第三段。身正立如前。两足分开。相距约一尺。宜平直。不能作八字式。闭口睁目。两手先曲拇指于掌心。然后以余指紧之。使成双拳。直垂于左右。拳背向外。初不必用力。但臂不宜使弯曲耳。然后将拳紧紧一握。臂时向下一挺。使肘节突出。全力聚于拳臂之间。如此拳一握。臂一挺。是为一度。默默牢记。共行四十九度而止。式如第三图。

Continuing from the previous exercise, take a moment to regulate your breath, then continue into Section 3. With your body still standing upright, your feet spread to be about a foot apart, pointing straight and parallel rather than with the toes turned outward. With your mouth closed and your eyes open wide, first wrap your thumbs over your fingers to again make full fists and hang them straight down at your sides, the backs of the fists facing outward. It is not necessary to exert much strength in the beginning, but keep your arms from bending. Your fists then squeeze and your arms straighten downward, causing your elbows to turn inward as you fill your fists and arms with tension. Perform the exercise in this way, your fists squeezing and your arms straightening, for a total of forty-nine times, counting silently in your head. See drawing 3:

倜按
Commentary:
此段练拳臂之力。两足分开。所以固下盘也。握拇指于中。所以实拳心。而易于着力也。臂向下挺。至肘节内突。则全身之力。皆聚于臂而达于拳。故曰此段练拳臂之力也。

This exercise develops arm strength. With your feet spread apart and your lower body therefore in a more solid position, your thumbs grip to make full fists and you exert strength, your arms straightening downward until your elbows are pointing inward. The strength of your whole body is thus gathered into your arms and reaches to your fists, and this is the way that this exercise develops arm strength.

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第四段
Section 4:
行上段毕。略息片时。更续行此段。先将两足紧并。全身正立如第一图。曲拇指于掌心。然后以余指握之成拳。从下向前缓缓举起。拳背向外。两拳心相对。相距与肩阔相等。拳高亦以齐肩为度。上体不能动摇。然后将拳紧紧一握。两臂乘用力一伸。在伸握之时。若拳臂向左右宕动。是为切忌。如此拳一握。一伸为一度。默数牢记。共行四十九度而止。式如第四图。

Continuing from the previous exercise, take a moment to regulate your breath, then continue into Section 4. First, bring your feet together, your body still standing upright. With your fingers and thumbs grasping as full fists, your fists go forward, slowly lifting up until at shoulder height, the backs of the fists facing outward, the centers of the fists facing each other, shoulder-width apart. Your upper body must not wobble. Your fists then squeeze tightly and your arms reach out with tension. While squeezing and reaching, your arms must not drift off to the sides. Squeeze and reach for a total of forty-nine times, counting silently in your head. See drawing 4:

倜按
Commentary:
此段乃练肩背拳臂之力。盖握拳伸臂。虽力聚于拳臂。而每一伸臂时。两肩必向前倾。肩向前耸。则背部之筋骨。必现紧张之象。其力不运而自至矣。若两臂于举动之时。不能专运其力。而任其宕动。则势乱神散。徒行无益也。是宜切戒。

This exercise develops strength in the shoulders, back, fists, and arms, because although strength is concentrated in the fists and arms, the act of reaching out means your shoulders also have to stretch forward, which in turn causes the muscles of your upper back to engage, an extra tension that does not have to be deliberate since it is automatic. While your arms rise up, if you are unable to concentrate strength in them, they will slip into the wrong position, the posture will fall apart, your spirit will scatter, and the exercise will bring no benefit. Avoid this error.

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第五段
Section 5:
行上段毕。略息片时。续行此段。先将两足紧并。全身直立如第一式。将两手握拳。从左右缓缓举起。以直伸于上为度。拳背向外。两掌心相对。时微曲。两臂不能贴紧头上。约离耳际一寸余。两足殿起。足跟约离地二三寸。后然将拳紧紧一握。两臂蓄力下挫。似作拉物状。两足跟乘势落下。拳暂一松。臂力亦暂收。如此一起落为一度。默数牢记。共行四十九度而止。式如第五图。

Continuing from the previous exercise, take a moment to regulate your breath, then continue into Section 5. With your feet together and your body standing straight, your fists slowly rise up until straight above you, the backs of the fists facing outward, the centers of the fists facing each other, your elbows slightly bent to keep your arms at least an inch away from your ears, as your heels rise about a quarter of a foot off the ground. Then your fists squeeze, your arms tensing downward, as though you are pulling on something, while your heels are coming back down. Allow your fists to loosen and your arms to relax for a moment. Rise and lower in this way for a total of forty-nine times, counting silently in your head. See drawing 5:

倜按
Commentary:
此乃练全身筋骨之法。两臂上举。则肩背胸廓。处处着力。两足上举。则腿胯等处。处处不虚。若腿胯不用全力。则身体必动摇不定。难行之矣。至两臂蓄力下挫。非真将两臂下挫。但使两臂之力向下挫。而臂仍不动。此运意使力之法也。足跟落下时。宜缓缓着地。不能猛疾。过猛过疾。则踵与地相扣。则全身血脉。必受激震。而心房且受其患。切宜慎也。

This exercise develops the strength of the whole body, your lifted arms working your shoulders, back, and chest, your lifted heels working your legs and hips. If your legs and hips do not exert their full strength, then your body will wobble unstably and make the exercise difficult. Your arms tensing downward does not mean they are lowering, but that they are pulling down without moving, using an intention of moving to create tension. When your heels come down, they should lower slowly rather than abruptly. If your heels drop down heavily, it will give a jolt to the blood vessels throughout your body and startle your heart. Give attention to this point.

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第六段
Section 6:
行上段毕。略息片时。续行此段。先将两足分开。相距约一尺。须平直。不宜作八字式。两手握拳。拇指并不置拳心中。曲置于外。其第二节。与其余四指之地一节。紧紧相扣。然后从左右举起。至上臂与肩平时。即折肘向内。折至极度。拳对两耳。相离寸许。臂宜举平。最忌前后倾倒。上下欹斜。掌心向肩。将拳紧握一下。小用力向内折。上臂蓄力向上抬。如此拳一握 。臂一折一抬为一度。默数牢记。共行四十九度而止。式如第六图。

Continuing from the previous exercise, take a moment to regulate your breath, then continue into Section 6. With your feet spread about a foot apart [though the drawing shows them still together], pointing straight and parallel rather than with the toes turned outward, your hands grasp into fists, but with your thumb drawn outward to be tightly clamping down over the joint of just the forefinger rather than curling over the fingers to the center of the fist. Then your fists lift from the sides until your upper arm is at shoulder level, whereupon your elbows bend inward as far as they can so that your fists are about an inch away from your ears. Your arms should be direct to the sides, not shifting forward or back, up or down. With the centers of the fists [the fist mouths] facing toward your shoulders, your fists squeeze and your forearms tense to bend further inward, your upper arms tensing upward against them. Perform the exercise in this way, with your fists squeezing, your forearms tensing inward, and your upper arms tensing upward, for a total of forty-nine times, counting silently in your head. See drawing 6:

倜按
Commentary:
此段乃练肘腕之力。而兼及于胸廓肩背者也。小臂内向。则肘折而筋骨紧张。握拳向耳。拳高向肩下挫。手腕必折转而运用其力。臂举平肩。胸廓开展。内脏必然伸舒。上臂于小臂内折时上抬。则肩与背亦处处着力矣。行此之时。上体最忌欹斜动摇。两腿尤须用力。以固下盘。

This exercise develops strength in the elbows and wrists, as well as in the chest, shoulders, and upper back. With your elbows bent, create tension in the muscles of your forearms. Your fists go toward your ears and downward to try to touch your shoulders, causing the wrists to bend and exert strength. With your arms placed to the sides, your chest opens, making your internal organs comfortable. As your upper arms tense upward against your forearms, create tension also in your shoulders and upper back. During the exercise, your upper body must avoid wobbling in any direction. Your legs should tense to keep you standing stably.

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第七段
Section 7:
行上式毕。略息片时。续行此段。先将两手握拳。拇指在外。其第二节与其余四指之第一节相扣。提至当胸。掌心向内。肘臂与肩平。然后用力缓缓向左右分去。平肩成一字式。上身略向后仰。惟体不能曲。足跟着地足尖上抬。以离地盈寸为度。将拳紧紧一握。缓缓一松。拳紧则吸气入内。拳松则吐气向外。如此一紧一松为一度。默数牢记。共行四十九度为止。式如第七图

Continuing from the previous exercise, take a moment to regulate your breath, then continue into Section 7. First, your hands grasp into fists, the thumbs now covering over the rest of the fingers, and lift up until in front of your chest, the centers of the fists facing inward, the arms at shoulder level. Then they slowly spread apart to the sides, maintaining tension throughout, to form a single line at shoulder level. Your upper body slightly leans back, though your body must not go to the point that it is actually bending back. Your heels are on the ground, but your toes lift up an inch off the ground. Your fists grip tightly and slowly loosen. As your fists grip tightly, inhale. As your fists loosen, exhale. Tighten and loosen for a total of forty-nine times, counting silently in your head. See drawing 7:

倜按
Commentary:
此段乃练拳臂之力而兼理其内脏之法也。握拳伸臂。所以增其力。吸气吐气。所以理其脏腑。即习吐纳术者之所谓。纳清吐浊也。且欲理内脏。必先使其内部开展舒适。然后有效。此段之所以伸两臂而仰身向后者。正使其胸郭张大而展其内脏也。然后更纳清气而吐浊气。则获益自可想见。至足尖上抬。盖欲使两腿着力而不至松懈。若不着力则倾跌立见。用意深远矣。

This exercise develops strength in the fists and arms and also regulates the internal organs. Your fists gripping and your arms extending increase strength. Inhaling and exhaling regulate your organs by way of “expelling stale air and taking in fresh”. In order to regulate your organs, you first have to get the inside to be stretched out and comfortable, and then it will be effective. Reaching out your arms and leaning your upper body back causes your chest to open and invigorates your internal organs. By then adding the expelling of stale air and taking in the fresh air, the benefits will be noticeable. As for your toes lifting, engage the strength of your legs and do not let it slacken, otherwise, you will teeter. Keep your mind deeply focused.

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第八段
Section 8:
此与第四式大略相同。行上毕段。略息片时。续行此段。两手曲拇指于掌心。更以余指握之成拳。然后从下前方直举高与肩平。两拳心相对。惟第四式之相距。以与肩阔相等。此则相距止二三寸之遥。两拳上举时。两足踵即向上提。完全用足趾点地。足踵离地约二三寸。然后将拳紧紧一握。徐徐一松。一握一松为一度。默数牢记。共行四十九度而止。式如第八图。

This section is the same general idea as in Section 4. Continuing from the previous exercise, take a moment to regulate your breath, then continue into Section 8. Your hands grasp into full fists and go forward from below, rising up to shoulder height, the centers of the fists facing each other. In Section 4, your fists were shoulder-width apart, but in this exercise, they are only about a quarter of a foot apart. As your fists rise up, your heels lift about a quarter of a foot off the ground so that the balls of your feet are entirely supporting you. Then your fists grip tightly and slowly loosen. Grip and loosen for a total of forty-nine times, counting silently in your head. See drawing 8:

倜按
Commentary:
此段乃练两臂凌空之力者。紧紧握拳之后。两臂宜力向外分。至与肩阔相等时为度。盖作拉引重物之势也。拳距等肩后。即将拳徐徐松开。两臂仍缓缓合拢。至原处而止。如是行之。其效最著。学者不可不知。

This exercise develops strength in the arms for creating space. Once your fists squeeze, your arms spread apart with tension until they are at shoulder width, as though prying heavy objects apart. Once your fists reach shoulder width, they slowly loosen, then your arms slowly move inward again to come back to their original spacing. Practicing in this way will produce marvelous results that you will not fail to notice.

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第九段
Section 9:
行前段毕。略息片时。续行此段。先两足紧并。不宜作八字式。全身直立。头正目前视。两手先曲拇指于掌心。将余指握之成拳。然后屈肘将两臂上提。以拳臂肩相平为度。此时拳心向下。两拳相距约二三寸。更将两拳紧紧一握。小臂上举。腕用力向上翻转。至拳掌心向外。两拳向鼻为度。惟两拳不能捧鼻。须离开约盈寸地。腕及小臂上翻之时。上臂不宜随之上抬。然后将拳徐徐松开。小臂肘碗。仍复原位。为此一翻一落为一度。默数牢记。共行四十九度而止。式如第九图。

Continuing from the previous exercise, take a moment to regulate your breath, then continue into Section 9. Stand straight with your feet together, your feet pointing straight rather than with the toes turned outward, your head upright, your gaze forward. Your hands form full fists, then your elbows bend and your forearms lift up until your fists and forearms are at shoulder level. The centers of the fists are facing downward, about a quarter of a foot apart. Then your fists squeeze and your wrists and forearms rotate upward with tension so that the centers of the fists are facing outward, your fists moving toward your nose, but staying at least an inch away from it. As your wrists and forearms rotate upward, this should not cause your upper arms to move upward. Then your fists slowly loosen as your forearms and wrists return to their original position. Rotate upward and back downward for a total of forty-nine times, counting silently in your head. See drawing 9:

倜按
Commentary:
此段乃练肘部之力。而兼及两臂之法。其翻腕向上时。宜如手握千钧之物。向上翘起。虽手中并未握物。心目中当作如是观。否则任意行之。则力不专注。获益实鲜。且此段坊本作两臂上提时。拳即对鼻。腕臂并不翻落。但将拳握放者实误。盖如是非但获益甚少。且与第六式相混。殊不合理也。学者宜审思而明辨之。

This exercise develops strength in the elbows and forearms. As your wrists rotate upward, your hands should seem to be holding a heavy object that they are trying to lift by way of rotation. Although you are not actually holding an object, your mind has to treat it as though you are. Otherwise, you would be moving arbitrarily, the tension would not be concentrated, and the benefits you receive would be reduced. Other versions have the arms lifting up with the centers of the fists facing inward rather than downward, improperly releasing the tension in the fists. Not only would you receive less benefit doing it in that way, but the exercise may also become confused with Section 6, which actually has a very different principle. You have to scrutinize and be able to discriminate between authentic and inauthentic versions.

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第十段
Section 10:
行上段毕。略息片时。更续行此段。先两足紧并。全身正立。屈拇指于掌心。以余指握之成拳。然后折肘将两臂从前面上举。使上臂与肩平。小臂直竖左右。拳口对耳。掌心向前。使两臂与头。成一山字形。将拳一紧一握。两臂蓄力向上托。为举重物状。两肘蓄力向外逼。意欲使之凑合。然后徐徐将拳松开。收回肘臂之力。如此一握一放为一度。默数牢记。共行四十九度而止。如式第十图。

Continuing from the previous exercise, take a moment to regulate your breath, then continue into Section 10. Stand straight with your feet together, your hands forming full fists. Your elbows bend and your arms lift upward until your upper arms are at shoulder level, your forearms vertical, the fist mouths facing your ears, the centers of the fists facing forward, your arms and head making a posture that looks like 山 [the character for “mountain”]. Then your fists squeeze and your arms create a tension of propping upward as though holding up a heavy object, while your forearms have a tension of resisting against an outward pressure, all of these tensions driven by intention, and then slowly loosen your fists and relax your arms. Grip and release in this way for a total of forty-nine times, counting silently in your head. See drawing 10:

倜按
Commentary:
此段乃练两臂上托之力。所谓臂蓄力上托。肘蓄力外逼者。非真须将臂上托时外逼也。亦运意使力之法。即拳技家所谓力到拳不到之意。盖意想所及。使两臂之力向上托。两肘之力向外逼也。坊本作臂上举时外逼。则势乱而力散矣。殊觉其诞谬。学者宜慎察之。

This exercise develops arm strength for propping up, using a tension of propping upward while the forearms have a tension of pressing outward, though it is not actually necessary to press outward while propping upward. The tension is driven by intention, what boxing arts masters call “an intention of strength reaching and yet not reaching the fist”, because strength should only arise where intention goes, [rather than manifesting undirected]. Other versions involve an outward resistance as soon as the arms are lifting up, making the posture awkward and the tension unfocused, causing the exercise to feel exaggerated. Carefully observe the difference.

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第十一段
Section 11:
行前段毕。略息片时。续行此段。先两足紧并。全身正立。两手握拳。拇指第二节与余四指第一节。紧紧相扣。然后将双拳缓缓提至少腹之上。脐轮之下。肘微屈。拳离腹盈寸。将拳紧握一下。拇指即向上一翘。而两臂蓄力使上提。如提千钧重物。然后等等松拳。拇指仍屈置原处。每于拳紧时。吸气向内。拳松时吐气向外。如此一紧一松者一度。默数牢记。四十九度而止。拳足复原位。静心屏息。默诵呵嘘呼呬吹嘻六字九遍。式如第十一图。

Continuing from the previous exercise, take a moment to regulate your breath, then continue into Section 11. Stand straight with your feet together, your hands forming full fists. Your fists slowly lift over your abdomen until just below your navel, your elbows slightly bending, your fists at least an inch away from your abdomen. Your fists squeeze with your thumbs rising up, your arms having a tension of lifting up, as though they are holding up a heavy object, and then your fists loosen as your thumbs wrap over them again. When your fists squeeze, inhale. When your fists loosen, exhale. Squeeze and loosen in this way for a total of forty-nine times, counting silently in your head. With your fists and feet returning to their original position, calm your mind and do this breathing exercise: quietly recite the six sounds of “he, xu, hu, xie, chui, xi” nine times. See drawing 11:

倜按
Commentary:
此段练拔之力。而理内脏之法。纳清吐浊。使腹内清洁。至呵嘘呼呬吹嘻六字。乃治脏之不二妙诀。治心宜呵。治肝宜嘘。治脾宜呼。治肺宜呬。治肾宜吹。治三焦宜嘻。其所以必先纳清吐浊而后行之者。先清其内脏而后按部调理之也。行九遍者按九宫也。默诵之时。声音宜低。每字须延长至一呼吸时。若音高而短。则气促神涣。是为最忌。切宜留意。

This exercise develops strength for pulling things up and is also a method of regulating the internal organs by way “expelling stale air and taking in fresh”, thereby cleansing the abdomen. The six sounds of “he, xu, hu, xie, chui, xi” are a mantra for regulating the organs, the sound “he” being associated with the heart, “xu” with the liver, “hu” with the spleen, “xie” with the lungs, “chui” with the kidneys, and “xi” with the triple warmer. It is necessary to first expel stale air and take in fresh, cleansing the abdomen, and then the functioning of the organs can be regulated. Doing this slow mantra nine times represents the “nine palaces” [each of the eight trigrams plus the center]. When quietly reciting these sounds, the sound should be low and drawn out over the course of a full breath. If the sound is high and quick, you will become short of breath and lose your focus. Be careful to avoid doing this.

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第十二段
Section 12:
行上段毕。略息片时。续行此段。先两足紧并。全身正立。两臂直垂左右。双掌向前。指尖朝下。然后用力徐徐向前举起。平肩为度。在两臂上举时。两足踵亦即向上举起。足尖着力。踵离地约二寸。更将两手徐徐放下。两踵亦轻轻落地。如此一起一落为一度。共行十二度。即毕。再举掌于前如前势。将肘一折。手掌往上一抬。肘即往下一扎。上举之左足。轻轻落地。再复原势。然后再一抬一扎。左足踵上举。右足轻轻落地。两足替换上下。以一抬一扎为一度。共行十二度。式如第十二图。

Continuing from the previous exercise, take a moment to regulate your breath, then continue into Section 12. Stand straight with your feet together, your arms handing down at your sides, the palms facing forward, the fingers hanging downward. Your arms then slowly go forward with tension, lifting up until at shoulder level. As your arms lift up, your heels also rise up about a quarter of a foot away from the ground, the balls of your feet supporting you. Then your hands slowly lower as your heels come back down. Rise and lower in this way for a total of twelve times. Then your hands go forward again and your elbows bend, causing your palms to lift up and your elbows to poke downward, as your left heel rises up and then gently comes back down, and you return to your original position. Lift up and poke down again, your right heel rising up and then gently coming back down. With your feet alternating, your hands lift up and your elbows poke down a total of twelve times. See drawing 12:

倜按
Commentary:
此段乃舒展全身筋络血脉之法。盖行以上十一势之后。臂肘腿足内脏各部。固皆用力运气。筋络伸舒而血脉调和矣。于颈臂等处。虽亦顾及。然不免偏轻。故用此法而调和之。两臂起落抬扎。两踵上下交替。则全身之筋络血脉。无不感应自然调和舒展矣。其所以各行十二度者。按十二候也。合之成二十四度。暗应二十四气也。

This two-part exercise stretches the sinews and vessels of the whole body. After Section 11, your arms, legs, and torso all use tension and the movement of energy to stretch the sinews and regulate the vessels. Although you may give attention to everything from head to hips, there will unavoidably be parts that are emphasized more than others, and therefore use this exercise to balance everything out. Your arms raise and lower, then lift up and poke down, your heels rising and lowering, alternating left and right, and thus the sinews and vessels of your whole body will naturally get stretched and regulated. Both parts of this exercise are done twelve times, representing the “twelve hours” throughout the day [11pm–1am, 1am–3am, 3am–5am, 5am–7am, 7am–9am, 9am–11am, 11am–1pm, 1pm–3pm, 3pm–5pm, 5pm–7pm, 7pm–9pm, 9pm–11pm] and when combined together amount to twenty-four repetitions, representing the “twenty-four periods” throughout the year [start of spring, first rains, “waking hibernators”, the vernal equinox, “fresh and shining”, rain for crops, the start of summer, “small fullness” (referring to crop growth), “bearded crop” (i.e. rich yield), summer solstice, small heat, big heat, the start of autumn, lingering heat, fresh dew, autumnal equinox, cold dew, frost arrives, the start of winter, small snow, big snow, winter solstice, small cold, big cold].