Waitankung Ancillary Movement (HAN CALISTHENICS)
9. BODY BENDING BACKWARD

PURPOSE:
To make your back, neck, hip and knees more flexible. It also helps to losen up the bones and muslces on chest section.
促使身體中的頸背胯膝柔韌力﹐幫助加強胸肌胸骨的鬆柔。

MOVEMENT DESCRIPTION:
Stand up in a right posture with feet apart parallel in shoulder width. Hand two arms down loosely with hollow fists. Bend knees to squat as low as possible. Stand up slowly and open arms with hands open. Bend body backward and look at the view from the back.

STEPS:

  1. Stand up in a right posture. Move the left foot sideway in parallel to keep feet apart in shoulder width. Hand two arms down loosely with hollow fists.
  2. Relax the whole body with two hands loosely hanging down. Bend knees to squat as low as possible, keep the body (back bone) straight while squatting until the fists almost touch the ground.
  3. Stand up slowly (also keep body straight) and open arms and hands to their widest.
  4. Tilt head to look backward. Slowly bend body backward and breathe naturally. And stay that position for 3 seconds.
  5. Retreat to normal standing position and close feet together.
  6. Move right foot to repeat 1 throught 5.
  7. Repeat 1 throught 6 three times.
雙腳站立與外肩齊，身下蹲45度或25度，兩手鬆開握虛拳、垂兩膝蓋側、拳眼向外、 兩胳膊鬆直，頭先向下垂，立刻使兩足蹬地身向後仰15度，同時帶動兩胳膊（兩手 心向上翻轉）與雙肩齊平伸直、胸面對天空，此時是吸力是小腹吸氣至胸部。再以 兩足蹬地之力使軀幹帶動兩胳膊，由兩肩側運臂胸前是呼，身仍復下蹲四十五度或 廿五度，兩手平舉胸前，兩手心相對。 兩手向身後運臂是吸力，兩胳膊反運胸前平 舉是呼。本式屬「吐納導引」之一種。吸則聲氣不揚、吐則舒靜不吁。 胸中之氣出 入艱滯，可習本功，下焦之疾宜本式

NOTES:
When bennding backward do not go beyond your comfort level. In the up and down motion, keep body as straight as possible,
註：本式「吐納導引」一係鼻納至小腹；一係由小腹納至胸部，二者道殊同歸。


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練功口令