To WTK home page
























Waitankung Movement Description
2. TORTOISE BREATHING

PURPOSE: To circulate your original ch'i through slow respiration. This is to strenghten your ch'i resouvoir (Tan Tien) which is the main part of the body for original ch'i storage. The movement is to enhance the "Conception Vessel" 【任脈】and the "Governing Vessel"【督脈】, the two most important ones among the 20 main paths in your body.
調和腹部呼吸運動，安舒五臟，氣和順遂。納其生（氧）氣，吐其死（炭）氣。 小腹凸凹，人安壽安。

STEPS:

  1. Stand straight with two feet paraellel in outer shoulder width.
  2. Open palms with fingers apart then put left hand on the stomach below the navel (except the thumb). Place right hand on the back of left hand so that the index fingers and thumbs are forming a hole leaving the navel exposed.
  3. Relax the back of the head, neck and backbone and keep them in straightline.
  4. Rest head easily on the neck, with the chin slightly tucked in so that the head is in vertical position.
  5. Bend knees while leaning head slightly backward (eyes focus on 'seeing' the top of the head). Inhale slowly through the nose and push the air into the abdomen section by expanding stomach to its full extent (in roughly 9 seconds).
  6. Straighten knees slowly while exhaling through the mouth using the same amount of time and bend the body forward about 15 degrees.
  7. Repeat the above inhale and exhale motions for 9 times.
1）原地兩足不動，左手心貼小腹，右手心貼左手背，[女子相反]，十指張、身直， 腿稍直，頭稍仰，鼻孔納（吸）氣小腹（古稱海底），使小腹逐漸膨脹，狀如小鼓 （吸氣時，一鼓作氣，不可分為二次吸氣），但納氣時要綿長，忌促麤，至鼻孔不 能再納時。

2）立即俯身15度或25度，將小腹之氣吐出，兩手迫擠小腹凹狀吐淨，吐 （呼）氣時要柔長，忌吸促，至不能再吐時，又復正身稍仰頭，再納，納滿（小腹） 再吐，一吐一納算為一息，計連續共做九次息即可。 選擇清晨，環境幽靜，空氣新鮮場所，從九次息著手，有肺系痼疾者，可在草地或 公園與預備式每隔十分鐘交叉練習，對於臟腑調整有效益。

2）以上動作重複做九次。

NOTES: Keep the inhale/exhale motions smooth. Do not hold breath between intake and outpour of air.
呼吸自然安舒，氣和連貫順遂。


Previous               Back to Menu           Next


練功口令