The Eighteen Luohan Exercises According to the Daoist Shengxiao

西域羅漢得道真詮 — WISDOM OF THE LUOHANS OF THE WESTERN REGIONS

from 少林衣缽真傳 Authentic Teachings of Shaolin
升霄道人 — by the Daoist Shengxiao [circa 1800 · translation by Paul Brennan, Aug, 2021]

Exercise 1: IMMORTAL PERFORMS A SALUTATION — 仙人拱手
Exercise 2: XIANG YU LIFTS THE CAULDRON — 霸王舉鼎
Exercise 3: LEFT & RIGHT ARRANGING FLOWERS — 左右挿花
Exercise 4: OLD TREE TWISTS ITS ROOTS — 枯樹盤根
Exercise 5: NIGHT DEMON SEARCHES THE SEA — 夜叉探海
Exercise 6: PUSH OPEN THE WINDOW TO LET THE LIGHT IN — 推𥦗亮格
Exercise 7: WEI TUO SHOWS HIS CLUB — 韋它献杵
Exercise 8: OLD MONK GOES INTO A TRANCE — 老僧入禅
Exercise 9: IRON OX PLOWS THE FIELD — 鉄牛畊地
Exercise 10: BLUE DRAGON SWINGS ITS TAIL — 青龍擺尾
Exercise 11: LEFT & RIGHT MOUNTING A HORSE — 左右騙馬
Exercise 12: SWALLOW TAKES UP WATER — 燕子啅水
Exercise 13: TIGER LUNGES AT A MAN — 乕𨁼人身
Exercise 14: CHEN XIYI FALLS INTO A DEEP SLEEP — 陳摶大困
Exercise 15: THREE SALUTATIONS BETWEEN FATHER & SON — 父子三請禮
Exercise 16: CARP FLIPS OVER — 鯉魚打挺
Exercise 17: ZHANG LIAO PRESENTS A ROBE — 張遼献袍
Exercise 18: JADE VASE HANGING FROM GOLDEN HOOKS — 金鈎掛玉瓶

(After finishing the exercises, return to the initial position in IMMORTAL PERFORMS A SALUTATION.)

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Exercise 1: IMMORTAL PERFORMS A SALUTATION — 仙人拱手

Part 1

以呼吸定息。用偪氣全神。是虚心實腹。養氣血生津。實腹，一使丹田氣滿。虚心，鼻孔提氣存於心。聽其自然行功積力。氣粗則力壯。

Breathe to calm your breath. Awaken your energy and focus your spirit. Nourish your energy and blood by generating saliva. “Empty your mind and fill your belly.” To fill your belly means that you fill your elixir field with energy. To empty your mind means that you focus only on breathing through your nose. Practicing in a state of naturalness, you will build up your vitality, going from unrefined energy to polished strength.

Part 2

兩脚併立似繩拴。鼻孔提氣在心间。交指翻掌全身力。往來抽鉅子當先。呼吸定息精神爽。水火既済小周天。隂陽交合轉輪處。後斈只怕志不堅。

Your feet stand together as though tied with rope. Breathe through your nose, filling your chest. Fingers still gripping, rotate and extend your fists, applying the strength of your whole body. Go back and forth with a sawing motion. Steadily inhale and exhale, brightening your spirit. Internal fire and water work together, energy moving down your front and up your back. The passive and active aspects merge, rotating like a wheel. The only worry is that you might not have enough ambition to see the training through.

Part 3

當胸出手忙施禮。曲漆下腰緊伏底。氣如抽絲細細放。扣手闭氣翻身起。兩脚蹬尽全身力。丹田还氣兩腎居。回手舉鼎双抱月。𫔭合手偪肺呼吸。

After your hands go out forward from your chest as though rapidly saluting, you then bend at the waist, bringing your hands downward until they are almost touching the ground. The energy is like drawing silk, pulling out the finest thread. Then your fists squeeze and your body straightens up. Your legs tense with all of your strength. Energy goes from your belly to your lower back. Your hands seem to be lifting a cauldron or embracing the moon. The movement of your hands up and down is an action of opening and closing, coordinated with the inhaling and exhaling of your lungs.

Part 4

兩手積力㕠手捧。身似湾弓鯉魚挺。凹腰腆肚蹬尽力。二郎担山盤腦頂。囬轉却用丹田力。攢搥偪脇再重整。

Both hands tense and prop up. Your body bends backward like a bow bending or a carp flipping over. Arch your back and stick out your belly, tensing your legs. In the image of 2nd Son carrying the mountain and following the sun, reach back with your head. Returning to standing upright depends on strength from the lower abdomen. Then your hands move along your ribs to again be hanging downward.

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Exercise 2: XIANG YU LIFTS THE CAULDRON — 霸王舉鼎

Part 1

當胸分手両脚撐。燕兒挺翅懸空中。肛门一间水火靠。双耳掛紅蝉丁丁。起落全安両腎力。曲膝下腰脚輕輕。行功如要斈得秘。時刻常存心兢兢。

Place your hands spread apart in front of your chest, your feet spreading apart to the sides. You look like a swallow sticking out its wings to glide through the air. Tuck in your tailbone, causing water energy to switch over to fire. This causes your ears to become alert as though hearing the buzzing of cicadas. Then rise and lower, the action dependent entirely on strength from your lower back. Bend your knees and lower your torso, and then rise up with a lightness from your feet. If you do the exercise correctly, you will discover its subtleties. The longer you practice, the more aware your mind will become.

Part 2

分水搬岸立後脊。大鵬挺翅奔千里。攢拳盤頂忙提氣。緊咬牙関腮貼闭。推山用盡拔木力。氣如抽絲定氣息。

Your hands appear to part the sea to move the shore as your back becomes upright. This is like a rukh extending its wings to fly far away. Your hands then become fists and withdraw in arcs toward your head, suddenly rousing energy. Your mouth should stay closed and your cheeks not be puffing out. Your hands again spread away with all of your strength as though pushing aside mountains or bringing down trees. The energy during this action is like drawing out silk, your breath consistent.

Part 3

跨馬勒韁倒提杵。一起一落千斤舉。曲膝用尽丹田氣。兩手㧓定翻身起。風擁海水升太陽。盤鞍挑蹬偪双膝。按定心火資腎水。胸前掛印行千里。

Your hands move as though reining in a horse or lifting a pestle. Your body rises and lowers as though lifting a thousand pounds. Bend your knees, exerting yourself, rousing energy in your elixir field. Your hands grab firmly and your body rises up. It is like wind surging and waves rising, reaching up toward the sun. Wrap the saddle with your legs, pressing in with your knees. Stabilize the fire energy of your heart in order to support the water energy of your kidneys. Your hands seem to hang an announcement plaque in front of your chest to spread its message far and wide.

Part 4

攢拳分襠㕠偪膝。四肢蹬力悠悠起。腰肩度尽全身力。擁倒太山㕠手㪯。呼吸定息養神氣。運動尾闾轉腰脊。

Your fists punch downward along the sides of your crotch until they are close to your knees. Then your legs press with exertion to slowly straighten up again. Your waist puts forth its full effort, employing the strength of your whole body. Overturn Mt. Tai, both hands lifting. Breathe smoothly, cultivating spirit. Tuck in your tailbone, curling your lower back.

Part 5

兩手擎天賽玉柱。双手往來似撲地。提滿氣息壯筋骨。隂陽順逆應節氣。伸𫔭三百六十节。氣血合合過人力。乾天坤地擁太陽。鳳凰展翅雲遮日。

Your hands lift up to the sky like your arms are jade pillars. Your hands go upward and then downward, also reaching down to the ground. Take full breaths, boosting your physique. Let every inhale and exhale activate each joint. Stretch out each and every joint. With your energy and blood working in harmony, you will become stronger than ordinary people. Both sky and ground embrace the sun. Your arms are like a phoenix reaching out its wings, your hands like clouds creating shade.

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Exercise 3: LEFT & RIGHT ARRANGING FLOWERS — 左右挿花

Part 1

𨁾地蹬膝似抽鉅。提肩攢拳吸兩闭。氣虚力怯眼生花。何須勉強積滿力。行功悠悠終須成。莫到烟花閒遊戯。

Put your feet together and straighten your legs, standing like a slab of iron. Pull your shoulders back, hands forming fists, and inhale deeply. If you are feeling exhausted and timid, trying too hard could make you dizzy. It is not necessary to force anything to happen in order to accumulate your full strength. Unhurried achievement brings a more lasting success. However, do not waste yourself getting lost in pleasure.

Part 2

仙人指路騎馬勢。曲膝抱脇提滿氣。氣滿二十四肢節。吸肺下腰脚蹬力。起膝盤腿翻身轉。囬手合掌貼両闭。如𫔭心机即一刻。一旦豁然貫通處。

Your hands gesture like an immortal pointing the way, your legs getting into a horse-riding stance. Your knees bend, your front arm wraps over your ribs, and you rouse your full energy. Energy fills all of your joints. Your lungs exhale as your torso lowers, your legs exerting strength. Your legs straighten and you step to the other side, your body turning. Your palms also go to the other side to be covering both directions. Open your mind and give the exercise a chance. One day it will suddenly all make sense.

Part 3

推山拔水過頭力。積成駢脇一口氣。左右皆同是一樣。隂陽交合轉太極。功成全在子午定。鉄丁屋梁莫思慮。

One hand pushes up through a mountain, uprooting all its trees, stretching strongly over your head. While your ribs are being stretched out, take a full breath. Then perform the same action on the other side. The passive and active aspects switch places, the grand polarity rotating. The key to this action is that one arm stretches straight up and the other straight down. It is like an iron nail holding a roof beam in place without any doubt.

Part 4

单手過腦取脚稍。提氣騙脇漫下腰。曲膝挑蹬全身力。智深拔柳萬丈髙。挺胸腆肚偪双拳。翻掌合手立樹苗。滿腹度尽千觔力。氣如抽絲隂陽交。

One hand goes over your head and reaches toward the opposite toes. Rouse your energy and stretch your ribs, your torso slowly lowering. Bend one leg, the other flexing straight, using the strength of your whole body. The position resembles depictions of Lu Zhishen uprooting a willow tree and raising it high. Stick out your chest and suck in your gut, your hands forming fists. The palm sides of the fists are turned inward facing toward each other, your body standing like a flexible sapling. Fill your belly with determination and exert your full strength. The energy is like drawing out silk, and the passive and active aspects are merging together.

Part 5

兩手交合盤腦頂。二郎担山肩背竦。丹田度尽兩腎力。亞賽九里覇王勇。收腿兩脚双並立。呼吸定息神氣整。若还斈尽十八势。一困八百纔夢醒。

Your hands move in unison, one arcing over your head. In the image of 2nd Son carrying the mountain and following the sun, your shoulders feel the burden. Engage your lower abdomen and exert your lower back. Your energy seems to express for many miles, like the boldness of Xiang Yu. Bring your legs in and stand with your feet together. Take a full breath, settling your spirit. Learn well these eighteen exercises. Long life will be the result.

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Exercise 4: OLD TREE TWISTS ITS ROOTS — 枯樹盤根

Part 1

犀牛望月推双手。翻身扭腰胸前走。偷步纒勾偪单膝。一出一入積双肘。还轉須用兩腿力。提氣呼吸收在口。

Producing an image of a rhino gazing at the moon, your hands push out. Your body turns, your waist twisting, your hands going out from in front of your chest. One foot does a stealth step, hooking around the other foot, the rear knee pressing against the front knee. Your hands are positioned one nearer, one farther, strength expressing at your elbows. Switching sides then requires strength from your legs. Rouse your energy with a full breath, breathing out from your mouth.

Part 2

攢拳腆脇出當胸。一來一往似冲風。泰山壓住頂梁穴。偪住肛门氣挺胸。傳尽花街入柳巷。按住腎人心不驚。回頭便知却是岸。空即是色色即空。

Your hands form fists, withdraw to your ribs, and then punch out in front of your chest. Withdrawing and extending, they move like rushing wind. The weight of Mt. Tai seems to press down on you, but your head resists upward. Tuck in your tailbone and stick out your chest. Restraint is the key characteristic of a virtuous man, causing him to have a mind that is never startled by anything. Look with a new perspective to find wisdom. [From the Heart Sutra:] “Reality is empty, therefore emptiness is the reality.”

Part 3

海底捞月胸对膝。兩手撲地官一尺。鼻內抽絲一口氣。轉身扭腰悠悠起。兩脚踏定立腰脊。

Lean over as if to try to scoop the moon’s reflection from the water, your chest going toward your knees. Your hands go to the ground, about a foot apart from each other. Taking a full breath, breathe slowly through your nose. Then you will turn your body, twisting your waist, as you leisurely rise up. Your feet stand stably as your body becomes upright.

Part 4

双手㧓定天边月。背面攢拳偪兩脇。呼吸蹬尽英雄力。細如牛毛至不滅。欲要功夫求速成。期定子午分晝夜。調息一在对刻数。掛印升坐將排列。

Your hands lead away to the sides, drawing semicircles. Once they are behind you, your hands form fists, which then go tightly against your ribs. Breathe fully and embody a heroic strength. Study so meticulously that your knowledge will never be forgotten. If you really want to have skill, put more time into the training. Practice not only at midday, but also at midnight. Regulate your breath over and over. Success will eventually come and you will be counted among the best.

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Exercise 5: NIGHT DEMON SEARCHES THE SEA — 夜叉探海

Part 1

一手偪脇一手𣁄。一上一下翻身起。両腿度尽腰節力。燕子含泥身伏底。方寸按定一口氣。両手左右上下劈。渾身使尽過頂力。闭目全神定氣息。

One hand goes behind your ribs and the other rises up. With one hand high and the other below, stand tall. Your legs and waist exert strength. Like a swallow scooping up mud, your body bends downward. Calmly breathe a full breath. Your hands switch places, the upper hand coming down, the lower hand going up. Your whole body expresses its full strength. Close your eyes, focus your mind, and steady your breath.

Part 2

曲腰㧓地膘双腿。獅子搖頭大撅尾。恰似单背擒方臘。功成力勇志不毀。仰手擎天賽玉柱。螳螂撲蝉双手擋。挺功跕立整神氣。壓住心火運腎水。

Bend at the waist and reach for the ground, keeping your legs straight. You are positioned like a lion shaking its head and sticking out its tail. Success at this movement will boost your courage and give you dauntless determination. Then your hand will rise up to support the sky, your arm like a jade pillar. Perform the action of a mantis seizing a cicada, attacking with both arms. When standing up, regain your composure. Restrain the fire energy of the heart and instead use the water energy of the kidneys.

Part 3

攢拳頂脇忙扭腰。兩膀度力勾樹稍。伸筋拔力生氣血。推動太極隂陽交。翻手合掌調氣息。功成一畢自然髙。

Your hands form fists and go to your ribs, your waist quickly twisting to the side. Your elbows are pulling back forcefully, as though your arms are bending away saplings. Stretch your sinews and exert strength, thereby boosting your energy and blood circulation. The passive and active aspects switch places, the grand polarity rotating. Turn your hands over, bringing the palms together, and regulate your breath. Once you have achieved skill in this exercise, you will automatically be approaching a higher level.

Part 4

腆脇下腰資腎水。蹬力提肛纒勾腿。直腰挺尽兩膝力。翻天覆地似海鬼。收功即用双展翅。鯉魚翻身龍擺尾。兩踏脚地雲披土。土培花根花生蘂。

Your ribs reach out and your waist bends over, boosting the water energy of your kidneys. With your left leg standing one-legged, your buttocks tighten and your right foot hooks around your left foot. Then you will straighten your body, tensing your knees. The sky and ground seem to switch places, and you look like a demon emerging from the sea. Finish the exercise with your arms spreading like wings. Your body rising is like a carp flipping over or a dragon swinging its tail. Both feet again stand on the ground, activating the earth energy of your spleen.

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Exercise 6: PUSH OPEN THE WINDOW TO LET THE LIGHT IN — 推𥦗亮格

Part 1

纒封合手偪住氣。一出一入全身力。鷂子翻身迎風膀。一來一往似抽鉅。磨精鏡面開心竅。胆水往來助兩目。如同八踏連環腿。氣盈兩脇腆兩闭。

With your hands pulling back in unison, you inhale. You will extend and withdraw, using the strength of your body. Turn around like a hawk turning over, your arms going against the wind. Your hands go out and then back in again as though pulling a heavy piece of iron. Doing the movement over and over is like polishing a mirror, bringing you greater mental clarity. This action stirs the water energy of your gallbladder, which can help improve your vision. Energy fills your ribs and makes your arms stick out.

Part 2

度力推動太行山。倣斈冲風馬撒歡。回手拉倒黄金塔。竪立長存在身边。能戒酒色並財氣。敢比長眉李太屳。若能調息隂陽轉。天作人身人比天。

Push forward with great strength, as though attempting to move the Taihang Mountains. It feels like you are the rushing wind or a charging horse. Then withdraw your hands forcefully, as though pulling down a pagoda, while your body remains upright, standing tall. Avoid alcohol and excess, and then you will have abundant energy. Regulate your breath so that passive and active can alternate smoothly. Because Nature made man, man imitates Nature.

Part 3

騎馬拽鞭手提韁。躥山跳涧搃不慌。兩膀蹬尽全身力。身似玉柆腿賽梁。二十四節蹬鉄壁。轉返泥湾放日光。

Get into a horse-riding stance, your hands pulling back on the reins. Leap with your horse over hills and streams, unflustered by any obstacle. Your arms pull back fully, using the strength of your whole body. Your torso is as upright as a jade pillar, your legs straddling like a bridge. All your joints work together to form a mighty fortress. Energy rises up to your clay-pellet palace and fills you with light.

Part 4

順步推㕠掌。出手連聲响。纒封四平势。提氣度両膀。推出天边月。还步院門闖。調息要还轉。一來即一往。養倒氣合血。一旦筋骨壯。

Step forward into a bow stance and push with both palms. Your hands then coil and seal, pulling straight back with rousing energy in your arms. Push out all the way to the horizon even though you are stepping within a small space. There should be coordination between your breath and switching sides: inhaling when withdrawing your hands, exhaling when pushing out. By cultivating the union of your energy and blood, your sinews and bones will quickly become robust.

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Exercise 7: WEI TUO SHOWS HIS CLUB — 韋它献杵

Part 1

提氣立脊壯筋骨。𫔭合收閉湾風舞。撑腿合手蹬滿力。挺胸腆脇似擂鼓。欲得存孝搏乕力。四時行功要勤苦。

Raise your energy and straighten your back, showing a robust physique. Opening and closing is like a dance of husband and wife. Spread your feet apart and bring your hands together, settling into your stance with a solid strength. Stick out your chest and expose your ribs, poised as though beating a drum. If you want to possess filial piety, you must have the strength to wrestle a tiger. Practice throughout the year, always working hard.

Part 2

鳳凰展翅積兩肩。両背架住太行山。丹田氣滿挺胸脇。双脚腅定緊闭関。何愁棍棒徧身打。按定神氣放心寬。一旦豁然功成時。可以延夀作地仙。

Spread your arms like a phoenix spreading its wings, expressing from your shoulders. Your arms seem to carry the Taihang Mountains. Fill your elixir field with energy and stick out your chest. Your feet stand their ground as though you are guarding a border pass. There is no need to worry about sticks and clubs striking you all over. Steadiness of spirit will keep you carefree. At the crack of dawn, practice! You will be able to lengthen your life to the point of an immortal.

Part 3

兩脚蹅平地。肘膝齊使力。合手舉當頂。百節積滿氣。任君徧身排。千斤有何惧。最忌分時刻。截断隂陽氣。若遇截脉客。挺身湧太極。

With your feet stably grounded, your elbows and knees exert equal strength. Your hands come together above your head, all of your joints filling with energy. You can accept people hitting you all over, no need to fear even the force of a thousand pounds. Be aware of the time of day and how it interferes with passive and active energy. If you encounter an opponent who knows how to interrupt the energy flow of the meridians, stand tall and as straight as the axis that runs through the Earth.

Part 4

𩣔馬挺脊兩分襠。双手勒定意不慌。肘膝使尽滿腹氣。頭似鉄硬更加剛。𣁄手最怕二換氣。面前生花却难當。戒住房事有何妨。

Sit in a horse-riding stance with a straight back and rounded crotch, your hands firmly holding the reins, your mind unflustered. Your elbows and knees do their utmost, energy filling your belly. Your head seems as hard as iron, or even harder still, like steel. Raise your hands to shield against any influence upon your energy. Temptations right in front of you are harder to resist. Therefore stay away from temptation in the first place.

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Exercise 8: OLD MONK GOES INTO A TRANCE — 老僧入禅

Part 1

撑腿腆脇緊闭襠。明心見性眼生光。正是老僧坐禅時。風擺竹影照紗𥦗。一盏明灯吹不滅。功成志滿按不住。何須求佛到西方。

Stick out your chest and squat down on one leg, tightening your crotch. Express your personality and make your gaze bright. It feels like a monk in meditation. The wind blows and the bamboo leaves make flickering shadows. He holds up a lamp, but the flame cannot be blown out. Success is a matter of your own determination. You do not need to travel to India to find the Buddha.

Part 2

下腰鋪地势。使尽兩膀力。百節筋骨合。須要腆兩闭。挺腰盼日月。肛門要緊闭。心腎得見面。水火須即済。周天徧身用。火車轉天極。

Lower your torso, stretching out your other leg and tensing your arms. Your joints, sinews, and bones all work together, and your arms should be sticking out. Stretch with your spine to gaze upon the sky, tightly tucking in your tailbone. The energies of your heart and kidneys meet, fire and water complementing each other. Make use of the universe of your entire body, letting the fiery chariot rotate the celestial pole.

Part 3

二十四節一條脊。隂陽轉合在尾呂。肛门提起一口氣。双手搬住兩腿力。蹬膝立腰似石杵。若得斈成金中罩。何怕𨩭刀並劍戟。

Engage every joint and straighten your back. The passive and active aspects merge at your lower back. Your tailbone tucks in and you take a full breath. Your hands grab your legs and your legs flex. Then your legs will straighten and your body will stand upright like a stone pillar. If you complete the training, you will possess the “golden bell” skill. There will then be no need to fear attacks from spears, sabers, swords or halberds.

Part 4

腿賽石柱双手挺。自然而然氣力猛。走行常存過人力。单背擎住千斤鼎。收功全要定氣息。兩腎水火似虫蚣。習成十八罗漢势。敢比李逵下山勇。

Your legs stand straight like stone pillars and your hands stick out to the sides. It is natural for your energy in this moment to be fierce. With constant practice, you will become stronger than ordinary people. Your back braces upward as though supporting a thousand-pound cauldron. Conclude the exercise by breathing calmly. The energies of fire and water will mingle in your kidneys. Practice the eighteen Luohan exercises. They will give you the boldness of Li Kui coming down the mountain.

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Exercise 9: IRON OX PLOWS THE FIELD — 鉄牛畊地

Part 1

垂簾塞对調氣息。舌柱上卧立後脊。及隂復陽細如絲。心火下降腎水舉。隂中生陽陽生隂。天地萬物皆一理。用功純斈生氣血。但壮筋骨更腎体。

With your eyes closed, regulate your breath. Your tongue touches your upper palate, your spine erect. Reach the passive aspect and then return to the active aspect, the movement as fine as silk. The fire energy of the heart descends and the water energy of the kidneys rises. The active is born from the passive, and the passive from the active. For all things in the world, this principle is true. With hard work and serious study, you will boost your energy and blood circulation. You will gain a robust physique and a hardened body.

Part 2

把住三関度尽力。提起肛门闭住氣。身体堅壮硬似鉄。亞賽金梁似玉柱。遍身血湧隨氣走。周流江河全不惧。功要成功人前𩔰。深藏不漏兇徒避。

One hand holds the pulse area at your other wrist with a strong grip. Tuck in your tailbone and hold your breath. Make your body tough, hard as iron. Be like a metal roof beam or a jade pillar. Blood circulation throughout your body is strongest when it follows the movement of energy. When energy flows like the great rivers, you will never feel fear. In order to succeed at the training, one’s character must first be revealed. The deeper teachings should not be shared with villainous people.

Part 3

欲行此功难受苦。攢拳伏地分筋骨。兩膀度尽腰腿力。更比常山子龍武。心頭若存一口氣。咬牙切齒似猛乕。双手養成鷹爪力。亞賽鋼刀強似斧。

Practicing this exercise will involve enduring some difficulty. Your drilling fist lowers toward the ground, stretching the sinews. Your arms put forth their full effort, and your waist and legs exert strength. The position evokes the “Snake of Mt. Chang” battle formation. Focusing your mind, take a full breath. Keep your mouth tightly closed, like a fierce tiger. Your hands are cultivating the strength of an eagle’s claws. Be as hard as a steel blade, as strong as an axe.

Part 4

把住手腕挺兩闭。撁定鉄牛耕沉地。合手上下往來走。吸起肺金一口氣。欲得工夫十二成。搃是伸筋要拔力。整頓精神合氣血。一切一收照前势。

Still holding the wrist, both arms extend forward. You look as though you are pulling along a strong ox in order to plow deep into the soil. With your hands joined, go back and forth from the downward position to the upward position. Drawing upon the metal energy of the lungs, take a breath. To become skillful at this, do it in sets of twelve repetitions. This exercise is all about stretching the sinews and building strength. Bring order to your spirit and also unify your energy and blood.

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Exercise 10: BLUE DRAGON SWINGS ITS TAIL — 青龍擺尾

Part 1

尾闾一𣁄存心口。緊闭牙関忙牽手。左右盤旋腿相随。身似鋼鑽風擺柳。四肢度尽滿腹氣。行時起膝好盤肘。一來一往双力势。前蹬後撲囬馬走。

Tuck in your tailbone, but keep your solar plexus upright. Breathe through your nose, your mouth closed, as your hands busily draw in from side to side. Your hands circle to the left and right, your legs following along. Your body moves like a drill, or like the wind is swaying the willows. Your limbs put forth their fullest effort and your belly fills with energy. Activate your knees and strongly arc with your elbows. Go back and forth, strengthening both sides. Your front leg bends and your rear leg straightens, your stance turning and evading.

Part 2

面前撁手似車輪。搃是拔力要伸筋。一條腰脊左右摺。兩蹅脚地緊隨身。積力全要養氣血。行功最忌氣兩分。隂陽合合徧身轉。呼吸定息暗沉吟。

Your forward hand arcs like a wheel turning. Always put forth enough strength to stretch your sinews. Your lower back stays erect, but folds to the left and right. Your feet are flat on the ground and pivot along with the turning of your body. Building strength is entirely dependent on nurturing blood and energy. The most important thing to avoid is holding your breath. The passive and active aspects join forces, alternating roles everywhere in the body. Regulate your breath and deeply ponder the movement.

Part 3

兩膀牽成一股力。滿腹提尽一口氣。㕠手擺尾忙偷手。曲膝挣腿脚蹅地。徧身一百二十四節。春夏秋冬按四季。隂陽一在分時刻。受氣得節未受氣。

Your hands pull across in unison. Filling your belly with energy, take a full breath. Your hands swing like a tail, quickly sneaking into place. Your knees are bent, legs bracing, both feet flat on the ground. The many parts of the body are like the twenty-four periods of weather, the distinct changes that take place through the seasons. Receiving energy at the right moment means you will always receive even more.

Part 4

按定氣息撩双掌。風擺樹稍耳边响。搃是肺金一口氣。摇動肝木氣血廣。要诀全在坎離定。若動意念心神恍。百日功成拿得凖。四海遊雲無遮挡。

Stabilize your breath and raise both palms. Like the wind blowing through the treetops, your ears seem to hear a breeze. The metal energy of the lungs gives you a full breath, while the wood energy of the liver boosts blood circulation. But the key to the movement lies entirely in balancing water and fire. Move with intention, your mind fully focused. You will succeed after a hundred days, performing the movements with precision. And then wherever you go, nothing will make you cower.

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Exercise 11: LEFT & RIGHT MOUNTING A HORSE — 左右騙馬

Part 1

立起腰脊手當胸。三起三落腿懸空。獨立朝綱千酌舉。松鶴萬年却長春。吸起脾土培根基。如得開竅豈肯鬆。下腰伏腿緊伏地。能架車輪寔可驚。𦂯是成功显人處。九牛二虎力不輕。

Stand with your back erect, your hands going to your chest. Go up and down three times with your leg suspended in the air. Rise up one-legged and all-powerful, as though lifting a thousand pounds. This will grant you the longevity of pine trees and cranes, and you will enjoy eternal youthfulness. Thereby boosting your spleen and the earth element within you, you will develop a solid foundation. Once you have awakened your senses, you will never want to let them doze off again. While lowering your torso, continue to reach out with your leg so that it is almost flat against the ground. In this position, you will be able to stop a cart’s wheel from turning, impressive indeed.

Part 2

井底栽花提滿氣。蹬尽腰脊腿鋪地。斈動須要連三反。腿懸當空千斤力。長行積成一股氣。車碾馬踏莫驚惧。氣虚力怯壮筋骨。成功只是行百日。惟恐轉意志不堅。伸筋拔力有何趣。

Your hands perform an action resembling flowers growing from the bottom of a well, bolstering your energy. Your standing leg bends, your torso lowering, as your other leg reaches out along the ground. The movement should be performed over and over. Return each time to the position of the leg being suspended in the air, as though lifting a thousand pounds. Constant practice will bring success more consistently. Even though you may be empty of energy or timid of strength, your physique will become robust. You will gain noticeable success after a mere hundred days of practice. Do not become distracted or let your ambition weaken. Stretching the sinews and building strength is truly a delight.

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Exercise 12: SWALLOW TAKES UP WATER — 燕子啅水

Part 1

抽梁换柱双手分。一左一右兩摺身。蹬尽肘膝一股力。手起脚落盤腰筋。提起丹田腰腎轉。惟恐氣息調不真。一成工夫十分力。摇動肝木吸肺金。千頭萬緒有何慮。時時勤斈得細心。

Your hands spread apart as though sneakily removing support beams. Go to the left and right, folding your body to both sides. Exert a constant strength through your elbows and knees. Your low hand rises and your raised foot lowers as you turn from your lower back. Rouse your elixir field, your waist continuing to turn. Be careful that your breathing is natural rather than forced. By practicing this exercise, you will develop great strength. The movement uses the wood energy of the liver, and the breathing uses the metal energy of the lungs.

Part 2

轉𫔭双手上下劈。一翻一摺忙叠膝。中心闭住一口氣。回手扭腰翻身起。崩跳蹬力手撲地。左右盤旋立腰脊。兩腿用尽全身力。鷹拿燕雀連三𣁄。搃是滿腹一股氣。一呼一吸調氣息。

Your hands spread apart, one upward and the other downward. Your arms bend inward and quickly align over your front knee. Sealing off your center, take a full breath. Your hands withdraw as your waist twists, your body turning. Then you will hop with strength and put your hands on the ground. Twist to the left and right, keeping your waist upright. Your legs put forth their full effort, using the strength of your whole body. Resembling an eagle catching a finch, do the movement over and over. It is entirely a matter of constantly filling your belly with energy.

Part 3

功成一步非等𫔮。原轉金丹在湧泉。兩手托定日共月。鎖住心猿是真鉛。北斗安定星辰轉。氣行壹百二十節。血湧江河小周天。把住全在一時刻。失之最易行最难。今朝若得回心轉。悔想桃園二洞仙。

Each step of the training is nothing trivial. The “golden elixir” gushes up from the “bubbling well”. Your hands prop up the sun and moon. To lock away your monkey mind is the true alchemy. The Big Dipper stays centered while the stars revolve around it. Energy courses through all of your joints. Blood flows through your rivers as though you are a small world unto yourself. Guard all that you have developed at every moment. It is easy to lose and difficult to obtain. What you gain today will transform your mind. You will long to be in the peach garden of the immortals.

Part 4

四肢摇動氣停胸。獨立起膝懸当空。摔𫔭百節合筋骨。左右起手耳生風。若能兩膀千觔力。方可与人賭輸嬴。身体受尽千般苦。切磋琢磨硬成功。

Your limbs act together and energy fills your chest. You stand on one leg with the other knee lifted and hanging in the air. Throw aside with all of your joints, your whole body working in unison. Your hands rise to the left and right, your ears hearing the whoosh of the wind. Make your arms capable of wielding a thousand pounds of force. Train your body to endure all sorts of bitterness. “Cut and chisel, carve and polish” — thus you are sure to succeed.

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Exercise 13: TIGER LUNGES AT A MAN — 乕𨁼人身

Part 1

站定神氣立住眼。提起湧泉蹬脚心。挺胸腆脇兩腎閉。出手伸筋十指分。起提滿腹全身力。隂陽合合氣血均。凹腰腆肚手撲地。摺叠叠摺節節凖。周而復始分昼夜。宛住尾闾重分筋。

Stabilize your spirit and fix your gaze. Activate the Yongquan acupoints by pressing into the soles of your feet. Stick out your chest and suck in your gut, arching your lower back. Send out your hands, stretching the sinews and spreading your fingers. Fill your belly with power, the power of your whole body. Passive and active merge, your energy and blood harmonizing. You will then bend at the waist, hollowing your belly, and reach your hands to the ground. Fold in further and further until all of your joints are perfectly placed. Do this exercise over and over, day and night.

Part 2

立起四柱挺起身。自然而然架千金。前撲後縱伸筋骨。提起氣分並血分。氣湧三百六十節。周流合血遍舒筋。四肢蹬尽周天氣。闭住肛門即翻身。呼吸定息悠悠放。龍乕交會便虚心。子午卯酉安時刻。一遍成功一遍親。

Standing on all four limbs, your body rises up. In this position, you can naturally support a great weight. Bend forward and raise your tail, stretching your sinews and bones. Rouse your energy and blood. Send energy coursing through all of your joints. Increased blood flow makes your sinews feel so comfortable. Your limbs press as far as they can, filling with the energy of the universe. Then tuck in your tailbone to lift your body back up. Let your breathing be smooth and drawn out. When dragon and tiger meet, empty your mind. Practice at all times. You will everywhere be a success, everywhere admired.

Part 3

滿腹壓住一口氣。手腿蹬尽全身力。前撲後縱連三蚣。胸膜懸懸手按地。狼行乕步悠悠轉。圓轉尾闾肛門闭。呼吸定息手當胸。兩脚合合並跕立。提起蹬力挺腰脊。千斤壓頂有何惧。

Fill your belly with energy and press yourself down onto the ground, taking a full breath. Your arms and legs put forth their full strength, summoning the power of your whole body. With your body diving forward and your legs kicking out behind, you now resemble a centipede. Your chest pulls up, your hands pushing against the ground. Then moving like a wolf and stepping into place like a tiger, you will leisurely transition into position. Rotate your pelvis, tucking in your tailbone. Regulate your breathing, your hands in front of your chest. With your feet together, stand up straight. The thought of a thousand pounds pressing down on your head will not cause you any fear.

Part 4

提起一口氣。抖抖兩膀力。用手双抱月。蹬膝脚踏地。丹田使氣滿。擎天賽玉柱。收功閉双手。攢拳貼兩閉。氣血能調養。圓轉筋骨處。

Rise up, taking a full breath, and tense your arms until they tremble. Use both arms to embrace the moon, knees straight, feet now flat on the ground. Your elixir field filling with energy, your hands will then prop up the sky, your arms like jade pillars. To conclude this exercise, close your hands into fists and pull them back to your ribs. Your energy and blood can be nourished because your sinews and bones are placed in positions of roundness.

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Exercise 14: CHEN XIYI FALLS INTO A DEEP SLEEP — 陳摶大困

Part 1

老僧訪學陳摶眠。起腿蹬力膝懸懸。滿腹提尽丹田氣。曲肱而枕休厭煩。捕腿下腰立後脊。日月生光在目前。玉兔東生还未醒。金烏西墜却入禅。若能志堅功成滿。隂陽兩分莫貪恋。

An old monk comes to learn from Chen Xiyi, but the master is asleep. Lift one leg while standing on the other, the knee floating in the air. Fill your belly, rousing energy in your elixir field. “Bend an arm to use it as a pillow” and take a rest from all troubles. Bend your leg in and bend your torso forward, keeping your back straight. Sun and moon seem to shine before you. The moon rising in the east is not enough to wake you, but the sun setting in the west can help you slip into a trance. If you can maintain your determination for the training, you will succeed. Distinguish between passive and active, but do not over-emphasize either.

Part 2

僧入禅堂不怠慢。功成一畢却𦂯眠。尋常不敢伸足睡。唯有小僧不守分。每夜彂狂欠安然。㕠手抱住心猿意。一長腿伸一腿捲。

A monk sits down to meditate with solemnity, but as soon as he has finished, he collapses into sleep. Ordinarily a monk would not dare to stick out his legs and fall asleep. Low-ranking monks are undisciplined. Every night, they lose their minds and become unfit for the training. Your arms embrace in the manner of an ape. One leg is straight, the other bent under you.

Part 3

老僧作禅不記年。龍乕交會莫膽寒。双手托定日合月。隂陽合合鳮抱卵。賁門分𫔭隂陽路。瓜熱蒂落左右旋。天氣下降地氣轉。兩手推送頂梁懸。二十四肢節節分。如蹬貼壁到沉湾。

A monk in meditation forgets the passing years. When a dragon and tiger meet, they do not fear each other. Your hands brace upward, looking like the sun and moon in the sky together. The passive and active aspects merge like a hen sitting on an egg. As though large doors are spreading open, the passive and active aspects pass through. Once in the proper position, twist to the left and right. The energy of the sky descends and the energy of the ground rises. Your hands push away, your head lolling back. The joints of the limbs work one after another. You seem to be stretching over a wall to dive into deep water.

Part 4

彭祖壽活八百年。豈是俗人大非凢。搃是陳𡊨作一夢。復隂还陽却回还。攔攔身体伸伸足。渺渺𡨋𡨋在眼前。抖抖精神調氣息。功夫重整時不𫔮。若人習成懶漢睡。坐卧行立不記年。

Peng Zu lived for eight hundred years, far beyond the capacity of ordinary people. This shows the same kind of ability as Chen Xiyi entering a deep dream state, withdrawing from death and restoring life. Energize your body, stretching all the way to your feet. Let the world before your eyes dissolve into a meaningless blur. Rouse your spirit and regulate your breath. Let the training permeate you completely and then time will disappear. Once you have become skillful at this exercise, you will achieve better sleep. Thereafter whether you are lying down, sitting, standing, or even walking, you will never feel that you are aging at all.

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Exercise 15: THREE SALUTATIONS BETWEEN FATHER & SON — 父子三請禮

Part 1

提氣扭腰崩搥掌。翻身左右十字闖。終須自然功有成。何必努力使勉强。挺挺脚心蹬滿力。轉轉腰腎細囬想。隂陽兩分有何慮。搃是調氣要修養。

Rouse your energy, twist your waist, one hand in the avalanche-punch position, the other a palm. You will turn your body to the left and right, punching out with the rear hand. By staying natural throughout the exercise, you will achieve success. There is no need to try too hard or to force anything to happen. Press down through the soles of your feet and straighten the rear leg to make a solid structure. Turn from your lower back, your attention reaching to the smallest detail. Always regulate your breath, and stay focused on self-cultivation.

Part 2

拔尽氣力蹬千斤。吸起氣分虚其心。隂陽交合徧身走。氣行百節須要親。一處不到一處迷。惟恐氣息調不真。功成便得十二竅。一竅不明暗沉吟。智慧全在一時刻。不滿功成不毀心。

Rouse all of your strength, as though you are pushing away a thousand pounds. Breathe in and then out, emptying your mind. Passive and active merge and spread together throughout your body. To get energy to course through all of your joints requires intimate attention. One place skipped is one area lost. Pay attention that your breathing is properly regulated. Once you have achieved skillfulness at this exercise, it will benefit all twelve orifices. Wisdom is entirely a matter of consistency. If you still have not yet gained success in the training, this does not mean you should just give up.

Part 3

轉身囬頭脚並立。扣住双手提滿氣。扣腰崩搥忙挣腿。提步蹬尽全身力。左右还轉高拱手。下氣一定肛门闭。氣血合合筋骨強。十二時刻應節氣。地氣上升天氣降。隂陽交合轉太極。

Turn your body and your head, your feet standing together. Cover with both hands, rousing your full energy. One fist is pulled back to your waist in the avalanche-punch position, your legs quickly twisting. One foot rises, the weight supported mostly on the other leg using the strength of the whole body. Switch sides back and forth, your hands performing a high saluting position on the way. Stabilize the energy of your lower body by tucking in your tailbone. Energy and blood work together, strengthening sinews and bones. The passive and active aspects switch places, the grand polarity rotating.

Part 4

逥身拔力伸筋骨。洩弓搬弦須兩分。挣𫔭兩腿氣要滿。氣行未至血不均。徧身三百六十節。功成無力氣不真。分開隂陽調氣息。未恐子午定不親。酒色財氣不能戒。枉費徒劳一片心。

Turn your body and rouse your strength, stretching your sinews and bones. Look as though you are drawing a bow, pulling on the string, expressing strength in two opposite directions at the same time. With your legs spreading apart, fully rouse your energy. If energy is not coursing through to all parts, blood circulation will not be smooth. Energy has to be everywhere in your body, reaching every single joint. If you do not exert yourself in these exercises, your energy will not be genuine. Distinguish between passive and active in order to regulate your breath. Avoid wine, women, and wealth. They are a pointless waste of time, effort, and mind.

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Exercise 16: CARP FLIPS OVER — 鯉魚打挺

Part 1

手脚㧓地翻身挺。蹬尽氣力血氣猛。凹要腆肚合筋骨。功成未滿力不勇。身堅体壮非容易。調調氣息再重整。十八门路用不尽。各有奥妙竅未醒。經師不及放友妙。虚心長存成一縂。

Your hands and feet grab the ground, your body arching backward. Press up with all your strength, invigorating blood and energy. Arch your back and stick out your belly, toning your physique. If you do not push yourself as far as you can into the posture, your strength will not develop to the extent that it should. To make the body strong is not easy. It is a matter of regulating the breath and repetition. These eighteen exercises are endlessly useful. Each of them contains marvelous subtleties, little tricks for you to discover. Keep an open mind and success will be assured.

Part 2

㧓墻貼壁似湾仰面朝天氣挺胸。脚蹅平地蹬滿力。挽轉尾闾腰懸空。要訣縂是養氣血。筋强骨實大非輕。莫嫌此功無長處。能戒酒色速成功。

Reach to your upper back as though you are the bow an archer is bending. Look up at the sky and stick out your chest. Your feet are flat on the ground, legs straight and tensed. Tuck in your tailbone and suck in your gut. The key to it is that it is entirely a matter of cultivating energy and blood, though making the sinews and bones strong and solid is by no means unimportant. Do not dismiss this exercise or think that it is without merit. If you can also moderate your habits, you will succeed even faster.

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Exercise 17: ZHANG LIAO PRESENTS A ROBE — 張遼献袍

Part 1

提肩推掌起单膝。挺挺湧泉轉尾闾。丹田閉住一口氣。湧𫔭兩腎串後脊。氣行血足功程滿。四時用功莫心急。呼吸定息養神氣。曲膝下腰緊伏底。

Lift up your shoulders and push out your palms, raising one knee. Activate the Yongquan acupoint of the standing foot and tuck in your tailbone. Thereby sealing your elixir field, take a full breath. Energy gushes from your kidneys and courses up your back. This movement of energy boosts your blood circulation, enriching the exercise. Work hard at it all year, year after year, without becoming impatient. Breathe smoothly and nourish your spirit. With knee bent, also bend at the waist, leaning forward.

Part 2

叠膝蹬力腿鋪地。推送㕠手提滿氣。拔起両腎忙下腰。緊咬牙関肛门闭。伸𫔭百節生氣血。合合筋骨全身力。工夫常存按時行。力𣁄千斤有何慮。

One knee is bent, squatting strongly, the other extended along the ground. You will then push out your hands, fully rousing your energy. Your lower back lifts up, your torso suddenly bending forward. Keep your mouth tightly closed and your tailbone tucked in. Stretch your joints, invigorating your energy and blood. Your sinews and bones work together, using the strength of your whole body. Skill will become permanent and be ready for you whenever you need it. Once you can lift a thousand pounds, what would you have to worry about?

Part 3

搬拳度尽両膀力。𩣔裆提滿丹田氣。緊咬牙関㕠推手。摺摺腰腎腿鋪地。下腰伸腿叠单膝。一來一往似抽鉅。合合節骨神氣壮。氣行血走肛门闭。

Your fists squeeze, your arms flexing. Step out into a bow stance and rouse your energy, your elixir field filling with it. With your mouth tightly closed, push out with both hands. Reach from your lower back, your front foot sliding into place. Lower your waist and straighten your rear leg, your front leg bending. Withdraw and push out, drawing in as though pulling a great weight. Your joints work in close coordination and your spirit is robust. Energy flows, your blood follows along with it, and your tailbone tucks in.

Part 4

提肩勒綱蹬千斤。手起手落緊遂身。挣𫔭両腿提滿氣。湧𫔭氣分並血分。功行百日阴阳轉。氣行百節血養筋。春秋四季應節氣。氣行節應節節親。

Lifting your shoulders, your hands move as though hauling in a fishing net, your legs supporting a thousand pounds. Your hands rise and lower in coordination with your body. Spread your feet apart and fill yourself with energy. In a surge, energy and blood reach to every part. After practicing for a hundred days, passive and active will switch places. Energy courses through your body, nourishing your blood and sinews. The four seasons are broken down into twenty-four periods of changing weather. Energy likewise moves through each of your joints, one after another.

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Exercise 18: JADE VASE HANGING FROM GOLDEN HOOKS — 金鈎掛玉瓶

Part 1

半夜用功身劳苦。期定隂陽分子午。調滿氣息腿交脛。双手避日伸筋骨。舒筋合血善修養。一翻一折兩手撲。心猿意馬鎖不住。氣虚力怯血未足。按定方寸養神氣。立見效騐成功速。

Practicing in the middle of the night could make your body weary. Establish the times of passive and active, distinguishing between midnight and noon. Regulate your breath, holding your legs together. Your hands reach away from the sun, stretching your sinews and bones. Extending the sinews and bringing harmony to the blood is excellent for self-cultivation. Your hands will then arc forward and down to your feet. If you have a monkey’s mind and a horse’s impulsiveness, you will not be able to focus during the exercise. If your energy is deficient and your strength is timid, your blood will be undernourished. Remaining steady and precise will cultivate spirit, and thus you will soon see results and quickly succeed.

Part 2

婉轉尾闾漫折腰。㕠手並合捹脚稍。滿腹壓存一口氣。運動水火隂陽交。拔力伸筋行血氣。僧入禅堂夜难熬。晝夜行功按時刻。不滿功程豈肯消。

Extending from your lower back, slowly bend forward at the waist. Both hands in unison reach to your toes. Your belly flattens, exhaling fully. This action exercises water and fire, merging the passive and active aspects. Rouse your strength and stretch your sinews, getting your blood and energy to flow. Be like a monk in meditation, persisting until sleep overwhelms him. Practice day and night, whenever you get a chance. As long as you are never satisfied with the results, you will always achieve more.

Part 3

力𣁄擎天掌。氣滿身自壮。蹬尽両腿力。百節筋骨响。血走阴阳合。氣行精神爽。功成三冬煖。力怯莫勉强。時時得勤苦。搃是要修養。

Forcefully prop up your palms to the sky, energy filling your body with vigor. Your legs press you upward with strength, your joints all acting in coordination. Your blood circulates, the passive and active aspects merging, and your energy flows, your spirit brightening. The result of this exercise will be warmth in the winter and a boldness that will make nothing too difficult for you. Constantly put in the hard work that these exercises require, for the key to them all is self-cultivation.

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Internal Anatomy Chart — 內觀圖

用功行氣内裏要訣全圖 · A map for moving energy around internally

泥湾 clay-pellet palace · 髓海 marrow sea · 天谷 celestial valley · 領骨三節 cervical vertebrae · 喉 larynx · 咽 pharynx · 膻中 Danzhong [CV 17] · 肺 lungs · 心包 pericardium · 脾系 spleen system · 胃系 stomach system · 肝系 liver system · 腎系 kidney system · 脾 spleen · 肝 liver · 胆 gallbladder · 腎 kidneys · 胃 stomach · 賁门 cardia · 幽门 pylorus · 小腸 small intestines · 大腸 large intestines · 丹田 elixir field · 膀胱 bladder · 命门 life gate · 直腸 rectum · 溺孔 urethra · 精道 vas deferens · 魄门 anus · 尾闾 tailbone

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Closing Verse

功成縂是善調氣。春夏秋冬安四季。水火既済周天轉。生尅制化應節氣。身堅體壮妙不盡。心快意樂得機秘。奧妙無穷乾坤交。不怕山川雲遊處。幸得偶遇蓬萊客。坐觀海湧太陽戯。西望瑶池参王母。亞賽璠桃群仙聚。

Success is entirely a matter of being good at regulating your breath. It is a similar pattern to the seasons. Fire and water complement each other, the universe within you rotating. Processes of creation and destruction correspond to the twenty-four periods of changing weather throughout the year. A strong and robust body is capable of endless wonders. A mind that finds delight will gain untold pleasure. In endlessly subtle ways, sky and ground merge. Clouds wander everywhere, never fearing mountain or river. You may seem to find yourself at the island of the immortals, sitting there, watching as the sun plays upon the surging sea. Looking west toward the Jade Pool, you visit the Queen Mother of the West. You are practically in paradise with the gathered immortals.

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