Waitankung Ancillary Movement (HAN CALISTHENICS)
7. BODY BENDING DOWN

PURPOSE:
To losen up the back and let ch'i flows on the body.
鬆脊鬆背﹐氣走全身。

MOVEMENT DESCRIPTION:
Bend body down while keeping both legs straight. Both hands hold horrow fists, with one to reach the ground and the other hanging loose next to the knee.

STEPS:

  1. Stand still with feet apart in parallel, at shoulder width
  2. Hang arms down by the sides with hands holding horrow fists
  3. Bend body down with the left fist to reach the ground while the right fist stays at the knee level
  4. Utter a "Hung" sound on while bending
  5. Utter a "Ha" while straightening and returning to the standing position
  6. Do step 3 - 5 reverse the fists (.i.e., right fist to touch the ground; left arm hangs around knee high)
  7. Alternate the left and right fists for 9 times
雙腳站立與外肩齊，身向前俯（狀如90度鞠躬禮），左手握拳、拳眼向前、拳指著 地、胳膊伸直（用哈力逐漸使拳著地），右胳膊曲肘（握拳）拳懸右膝下、拳眼向 前、目前視，頭上揚，兩腿亦可稍微曲膝-呼者哈也。

收回兩拳時用吸（哼）力（鼻孔吸氣至小腹有聲）使兩拳垂兩腿側（身已立正）， 立刻伏腰90度，同時右手握拳、拳眼向前、拳指著地、胳膊伸直（哈力逐漸使拳著 地），左胳膊曲肘（握拳）拳懸於左膝下、拳眼向前、頭上揚，兩腿直立亦可稍微 曲膝。本式屬「哼哈之息導引」之一種。舒活兩腿大筋及胯骨，心胸暢朗，頭上揚 而豁達臟腑。 習外丹功而採哼著地則哈起立。

NOTES:
Keep the head up and look straight to the front while bending down. Do not look at the floor. If you cannot make you fist to reach the ground, do not force to hurt yourself or attemp to bend your knees. Just go down as much as you can.


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練功口令