Waitankung Ancillary Movement (HAN CALISTHENICS)
4. LEFT AND RIGHT SIDE BOWS

PURPOSE:
To stretch the spinal and allow ch'i to travel between the tip of the back bone and the top of the head.
開督脈﹐從尾閭(尾龍骨)送氣到百會(頭頂)。

MOVEMENT DESCRIPTION:
Bow to the right and to the left with emphasis on the intake and outpour of air from the lungs. This movement simulates an ice-skating gesture and hiding hands inside the sleeves as if you are going against the gusting wind.

STEPS:

  1. Stand in a close heels position
  2. Put left hand on stomach with the thumb and index finger to the left of naval (do not cover it)
  3. Put right hand on top of the left hand, with similar fingers position so that the two hands partially overlap
  4. Move right foot forward diagonally (45 degrees)to the right
  5. Bend body forward about 30 degrees with a strong "Hung!" sound
  6. Straighten body with open hands with a long "Ha!" sound.
  7. Retreat left foot to its starting position
  8. Repeat step 3 - 6 with the left foot on the left side
  9. Alternate above right and left movements 4 more times
雙腳站立外撇出45度；左足掌向身前邁出一步即俯身25度、頂著，同時雙手抱臍前、 左手心貼臍、右手心附左手背上，同時脊背向上拔（以鼻孔吸氣並及小腹凹，使氣 儘量貼背，鼻孔稍帶哼聲也），目下視，使氣貼背後，其狀如在北方冬季嚴寒日北 風猛襲之下，兩手搋在袖子裏，瑟縮走河冰前行。而前足掌著地、後右足翹立，係 引氣運行也；背上拔係導引氣貼也；頭頂外伸是領衝脈起也，此功屬氣貼背導引之 一種，鼻稍待哼聲，以振衝也。其效「營衛週身也」，「營在脈中、衛在脈外，衛 氣走於臟腑，外達皮毛，以護衛營。而營，營行脈中、周於通身也」。

右足收回復立正，此時脊背之氣，復送回小腹。跟著左足掌向外撇出45度（此時張 口以小腹之氣由口中哈出。歌唱家必須練本功，對丹田之氣大有助益。），足跟翹 立；右足掌向身前邁出一步即俯身廿五度、頂著，同時雙手握抱臍前，右手心貼臍、 左手心附貼右手背上，同時脊背上拔（以鼻孔吸氣並及小腹凹，使氣儘量貼背，鼻 帶哼聲）目下視，使氣貼背後，前右足收回立正，此時張口以小腹之氣由口中吐出。 註：氣由小腹吐出而實際則由脊背之氣送回小腹，如吐納似。立正時兩手自然垂兩 腿側。

NOTES:
The overlapping hands should leave a small hole in the middle so that the naval is not fully covered by the palms. Inhale when bending your body forward, with stomach tucked in. Exhale on your way back to a straight up position, stomach relaxed.


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