坐式易筋经功法招式Yijinjing in sitting position（中英文版）

坐式易筋经Yijinjing(muscle-bonestrengtheningexercise)insittingposition第一式：韦驮献杵Thefirstmove:WeiTuoofferingapestle盘膝而坐，成坐姿，自然呼吸，躯干正直，头顶之百会穴与裆下的长强穴要成一条直线；目平视，定心凝神；两臂徐徐前手举，掌心相对与肩等宽，两臂平直，再屈肘，两手慢慢内收，距胸约一拳后，停于胸前膻中穴外，两手指尖相叠，用力挤压，十指指尖指向前斜上方，成四十五度角。此时要求沉肩坠时，含胸拔背，气沉丹田，舌抵上腭。式定后约静立片刻。Sitwithyourlegcrossed,breathenaturally,andkeepyourbodyupright.TheBaihuiacupoint(GV20)onthetopofyourheadshouldbeinastraightlinewithChangqiangacupoint(GV1)underyourcrotch.Lookatthefronthorizontally,focusonyourmind,raiseyourarmsslowly,twopalmsareoppositeandkeepshoulder’swidth,yourarmsarestraight,bendyourelbowsagain,andthehandsareslowlyretracted.Untilapunchfromyourchest,thepalmsstayabovetheTanzhong(CV17)acupoint,foldyourfingertips,squeezethemhard,andyourtenfingertipspointtothetopofyourfrontobliqueangleat45degrees.Atthistime,whenyousinkyourshouldersandelbows,youshouldshrinkbosomandstraightenback,sinktheqitoDantian,andyourtonguetouchagainstyourpalate,and.keepStandthepositionstillforamoment.第二式：横担达摩杵Thesecondmove:HoldupBodhidharma’spestlewithpalms接上势，翻转掌心向下，指尖相对，在体前向前缓缓分开至两侧，与肩相平，掌心朝下，然后立掌坐腕，用力推向两侧，两眼平视前方，平心静气，排除杂念。Goonwiththefirstmove,turnyourpalmsdown,yourfingertipsfaceeachother,andslowlyseparatethemtothebothsides,andliftthemtoshoulders’height,palmsturndownward,thenkeepyourpalmsupright,pushthemhardtothebothsides,lookahead,calmdown,andeliminatedistractions.第三式：掌托天门Thethirdmove:palmsupportTianmen接上势，两臂从两侧收回至腹部，掌心向上，十指相对，上提，胸前翻掌上托，仰面观天，头正，双眼平视前方，保持片刻。GoonwithFollowingthesecondmove,returnyourarmsfrombothsidestoyourabdomen,palmsup,fingersfacingeachother,liftthemup,turnyourpalmonyourchest,lookatthesky,then,lookahead,andholdforamoment.第四式：摘星换斗Thefourthmove:pickingandchangingstarsinthesky.接上式，两臂侧平举，右手缓慢落于左侧胯部前，左手置于身后。右手径身体右侧缓缓斜向上举起，掌心朝天，五指并拢，指尖置于右侧肩腴穴正上方，左手臂外劳宫紧贴命门穴。舌抵上腭，仰面上观手背，透过手背看九天之上，身体自命门起上下双向伸展。停顿片刻，右掌翻转向下，两臂侧平举，左手动作与右手动作相同，唯左右相反。FollowingGoonwiththethirdmove,liftyourarmshorizontally,slowlyputyourrighthandinfrontofyourleftcrotch,andputyourlefthandbehindyou.Therighthandgothroughtherightsideandslowlyliftobliquelyupwardwiththepalmsfacingupandfingersgettogether,thefingertipsplaceddirectlyabovetheJianyuacupoint(LI15),andWailaogongacupointofthelefthandputclosetoMingmenacupoint(GV4).Thetonguetouchagainstyourpalate,lookatthebackofyourhand,andlookthroughthebackofyourhandtosky.Yourbodystretchupanddowninbothdirections.Pauseforamoment,turnyourrightpalmdown,liftyourarmshorizontally,andyourleftactionisthesameasyourrightaction,buttheleftandrightareopposite.第五式：倒拽九牛尾Thefifthmove:Draggingthetailofninecows.

接上式，两臂自两侧起，右手直肘向前伸展，左手直肘向后伸展，同时由掌变拳，前后两拳成绞绳状，称为螺旋劲。松肩直背，塌腰收臀，胸略内含，藏气于小腹，鼻息调匀，舌尖轻抵上腭。稍作停顿后，导气下达，两拳放松成掌，向前后伸展。如是三遍后，双上肢交换，再行三遍螺旋劲。GoonwithFollowingthefourthmove,raisetwoarmsfrombothsides,therightarmstretchforward,theleftarmstretchbackward.Atthesametime,thepalmschangeintofiststhatbecometwisted,calledspiralstrength.Relaxshoulders,straightenandarchtheback,keepbuttockstuckedin,relaxthechest.Qistoredinthelowerabdomen,adjustyourbreath,thetonguetouchagainstpalate.Afterapause,Qimovesdownward,andthetwofistsarerelaxedandchangeintopalms,stretchingforwardandbackward.Afterthreetimes,theupperlimbsareexchanged,andthenspiralstrengthperformedthreetimes.第六式：出爪亮翅Thesixthmove:showingclawsandwings.接上式，两臂由两侧变为前平举，然后徐徐屈肘，收回两掌，昂头缩颈，展肩、收掌。稍作停顿后，两掌缓缓向前推出，至终点时掌心朝前，坐腕，双手五指分开，高与肩平，两眼平视指端，延展及远。停留片刻后，两手腕放松，变掌徐徐屈肘收回，如是7三遍。GoonwithFollowingthefifthmove,thetwoarmsfrombothsidesmovetothefront,thenthearmsareslowlybent,thepalmsretract.Lookupandshrinkyourneck.Theshouldersarespread,andthepalmsreturned.Afterapause,thepalmsareslowlypushedforward.Attheend,thepalmsfaceforward,standthepalms,thefingersareseparatedandraisetoshoulders’height,andtheeyesseethroughthefingertipstothefront.Afterstopforaminute,thewristsarerelaxed,theelbowsareslowlybentandretracted.Practiceitthreeseventimes.第七式：九鬼拔马刀式Theseventhmove:nineghostspullingsabre.

接上式，两掌收回，右侧抱球，然后右手自腰部向后划弧，左手后背，掌心朝外，置于腰部。右手上举过头，屈肘贴枕部抱头，手指压拉左耳，右腋张开。同时头颈腰背拧转向左后方，两臂向右内挤，放松展肩，再挤。如是三遍后，左右手体侧划弧交换，左侧两臂向左侧内挤三遍。GoonwithFollowingthesixthmove,retracttwopalms,holdtheballontherightside,thenyourrighthanddrawanarcbackwardsfromthewaist,andputyourlefthandatthewaistwithyourpalmfacingoutwards.Raiseyourrighthandoveryourhead,bendyourelbowandsticktotheocciput.Yourfingerspressonyourleftearandyourrightarmpitopened.Atthesametime,yourupperbodytwisttotheleftrear,squeezeyourarmsinwardtotheright,relaxyourshouldersandsqueezeagain.Afterthreetimes,theleftandrighthandsdrawanarcandexchange,andthelefttwoarmssqueezetotheleftsideforthreetimes.第八式：三盘落地式Theeighthmove:landingofthreesets.接上式，两臂侧平举，呼气，同时两掌缓缓下落至腰部两侧，空胸实腹，松腰敛臀，气蓄小腹；吸气，同时翻掌缓缓托起，如托千斤，挺胸、直腰，舌抵上腭，眼向前平视，全身放松，往复三遍。GoonwithFollowingtheseventhmove,liftyourarmshorizontally,exhale,andslowlydropyourpalmstobothsidesofyourwaist,emptyyourchestanddowntotheabdomen,relaxyourwaistandhips,andstoreyourlowerabdomen;Inhale,turnyourpalmsandslowlyliftthem,suchasliftingathousandpounds.Holdyourchestout,straightenyourwaist,yourtonguetouchagainstthepalate,lookahead,relaxalloveryourbody,andpracticethreetimes.

第九式：青龙探爪Theninthmove:Dragonshowingclaws

接上式，两掌变拳，拇指握于拳内，立于两侧腰间，拳心朝上，同时配合吸气。右拳变龙爪（三指在前，两指在后），自腰侧上举及头部，后横向左侧经过面部向左探爪，停留片刻后由爪变掌，收于胸前，下按至地面，沿身体左侧至右侧，变拳收回腰间。左手动作与右手动作相同，唯左右相反。GoonwithFollowingtheeighthmove,changethefisttopalms,holdthethumbinthefist,standonbothsidesofthewaistwiththefistfacingup,atthesametime,theactioncooperateswithinhalation.Then,changerightfistintoclaw(threefingersinfront,twofingersinback),liftituptotheheadfromthewaistside,andshowtheclawfromthefacetotheleft.Afterstopforaminute,changeclawintopalm,putitinfrontofthechest,pressitdowntotheground,thenchangeintofistandreturntothewaistalongtheleftsidetotherightsideofthebody.Theleftactionisthesameastherightaction,buttheleftandrightareopposite.第十式：卧虎扑食Thetenthmove:crouchingtigerpouncingonfood接上式，两手变空拳沿腰部两侧上提，沿身体两侧向上伸至腋前，配以深长吸气，双手变虎爪向前扑伸，掌高与胸齐，仰头，两眼视两手。在扑伸的同时发"哈"声吐气。如是三遍。GoonwithFollowingtheninthmove,handschangeintoemptyfistandliftalongthesidesofthewaisttothefrontofthearmpitwithadeepinhalation.TwohandsbecomeTigerclawandstretchforward,palmslifttothechestlevel,raiseyourhead,andlookatyourhands.Makea"ha"soundandexhalewhilestretching.Practiceitthreetimes.十一式：打躬式Theeleventhmove:Bowing.

两臂展直，自身侧高举过头，头颈正直，屈肘两手抱后脑，掌心掩耳，两肘张开，与肩平行。两手以指（食、中指）交替轻弹后脑（风池穴附近），同时做鸣天鼓鸣天鼓：“鸣天鼓”是我国流传已久的一种自我\t"/item/%E9%B8%A3%E5%A4%A9%E9%BC%93/_blank"按摩保健方法，意即击探\t"/item/%E9%B8%A3%E5%A4%A9%E9%BC%93/_blank"天鼓。该法最早见于\t"/item/%E9%B8%A3%E5%A4%A9%E9%BC%93/_blank"邱处机的《颐身集》，原书这样描述“两手掩耳，即以第二指压中指上，用第二指弹脑后两骨做响声，谓之鸣天鼓（可去风池邪气）”。各7次。上身前俯成打躬状，头部、颈部、胸部、腰部逐次低垂弯曲。微微呼吸，掌心掩耳。头部尽力及地；稍做停顿后，鸣天鼓：“鸣天鼓”是我国流传已久的一种自我\t"/item/%E9%B8%A3%E5%A4%A9%E9%BC%93/_blank"按摩保健方法，意即击探\t"/item/%E9%B8%A3%E5%A4%A9%E9%BC%93/_blank"天鼓。该法最早见于\t"/item/%E9%B8%A3%E5%A4%A9%E9%BC%93/_blank"邱处机的《颐身集》，原书这样描述“两手掩耳，即以第二指压中指上，用第二指弹脑后两骨做响声，谓之鸣天鼓（可去风池邪气）”。Stretchyourarmsstraight,andraisethemoveryourheadalongyourbodyside,keepyourheadandneckupright,bendyourelbowsandholdthebackofyourheadwithbothhands,coveryourearswithyourpalms,andspreadyourelbowsparalleltoyourshoulders.Gentlyflickthebackofthehead(nearFengchiacupoint(GB20))withyourfingers(indexandmiddlefingers)alternately.Atthesametime,dotheactionofMingtiangu7times.Theupperbodybendsforwardintoabowshape,andthehead,neck,chestandwaistareloweredandbentsuccessive