Waitankung Ancillary Movement (HAN CALISTHENICS)
2. ARM ARCHING

PURPOSE:
To loosen the shoulders and stretch the body and limbs for ch'i activation.
放鬆肩膊﹐伸展四肢﹐啟動內氣。

MOVEMENT DESCRIPTION:
Throw arms up and down sideway from below the naval to above the head in a semi-circular movement.
See steps described below. Repeat steps 3 through 6 slowly nine times.
Inhale when moving arms upward with a "Hung" sound and exhale on their way down with a "Ha" sound.

STEPS:

  1. Stand straight in a close position, heels in touch, toes point away at roughly 45 degrees angle
  2. Spread feet apart wider to line up as a horizontal line
  3. Two arms down in a hold hands position, palms facing upward, right hand below left
  4. move arms upward from the side, palms face down
  5. continue upward movement, when passed the height of the shoulders, turn palms to face up
  6. arch arms on top of the head, palms face up, left fingers point at the left ones
1）兩足在原地使足尖向南北各磨出180度，如同一字，此法係開襠胯，外腎自 然下垂，氣通督脈循背上行，此屬一字胯自然導引之一種，但忌兩足踝骨偏歪，兩 足腕保持正直，兩足心踏地實，兩腿直立。
2）兩手由兩側兜抱腹前，左手心在上，右手心在左手背下，十指張，雙肩向前 攏，兩大指向下翹，狀如抱月呼吸自然。以下要用「哼哈」導引。
3） 兩手由腹前向左右甩繞至頭上，胳膊伸直，兩手心向上，十指張，遙對百 會，頭稍仰，目微上視，兩肢亦稍向外支。
4） 兩手由腹前甩至頭上時，由鼻中哼（吸），而是由小腹發動由鼻孔發聲。 但兩手托到頭上而哼聲，按哼和呼、呼者哈也，而哼哈含在一起，術稱「顫氣導引」。 因顧及年老之做不好，乃改為「哼哈導引」。
5） 按「顫氣導引」之功，宜舒解胸腹之間，平日積抑悶氣也。顫氣使胸懷開 朗，精神為之一振，例如： 老年人有感胸悶，自然長吁一聲，胸懷舒服；感疲乏時， 自然兩胳膊向頭上伸，俗稱「哈欠」。 兩手托天哼聲止，目平視。

NOTES:
The purpose of the "Hung" sound is to vibrate the thorax. Use the "Ha" sound to expel all of the air from your lungs.


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練功口令