This article is not an official published document by Dao Yin Movement Society, it is used for helping the student to remember all the forms and posture, the English part is organized by Teaching Assistant, Nadine, the the Chinese name was created by Dr. Lon Chen to help to remember. The Coach is not necessary referred to those name When they teach on the class. You can rename the name as you feel it should fit for yourself.

 

The sequence in here is not important, the students need to exercise and rotational all or part of the steps, so that hands, arms, legs can be exercised evenly.

 

 

練功目的：氣（呼吸吐納）、意（意念控制）、形（形體調整）

 

1.  氣：    腹式/膈式呼吸

2. 意念： 用意念控制呼吸，用冥想锻炼放鬆和注意力集中，用意念和“氣“導引抻/拉 筋動作

3. 形：     通過特定的抻/拉筋動作改善骨骼、肌肉系统生理功能用以加强氣功的疏通經絡作用

              （舒筋活血）

 

Characteristics of the Dao Yin Movement Practice:  Moving(移動）Twisting（盤曲）Stretching(拉伸）Flowing(流動）.  movement is circular in nature and contains a stretching segment and a relaxing segment.  Exhale on action, inhale on relaxation for bar or free hand movements.

 

基本站勢：Starting, ending and transitional positions

 

腿微彎，松肩含腹，鼻吸氣，膈肌下沉，意念引氣于丹田，呼氣腹部放鬆或收緊，手置於大腿上

 

Foundation： Exhale - Tighten abdomen, increase pelvic tilt, circle pelvis forward and

                                    slightly upward.

                      Inhale  - Straighten spine and relax abdomen. Upper body remains relaxed

                                    throughout  the movement.

 

Horse stand: (Ready #1外形站姿) 馬步

          Stand with feet apart, knees slightly bent, tailbone tucked under in pelvic tilt.

          Shoulders and arms are relaxed with the hands resting on upper thighs.

 

Bow stride: (Ready #2外形站姿）弓箭步

          Stand with feet apart, one foot forward and angled out, knees slightly bent,

          tailbone tucked under in pelvic tilt, shoulders and arms relaxed with the hands

          resting on the upper thighs.

 

WARM UP EXERCISES (Free Hand)

 

1     Horse stand - Down, twist, up - relax arms - knees drive movement -

                             hips twist as much as possible - stretch groin area of back leg.

2.   Horse stand - Forward horse ride - knees, hips and shoulders circle fluidly

                          - spine flexes.

3.   Horse Stand - Side-to-side swing - force comes from hip - arms relaxed.

                             練脊柱，用腰部带動，意念在Spine core, 上下開合

 

4.   Horse stand - Shoulder arm flip - lead  with shoulder, elbow, hand

                          - return straight down to side    單手上下輪動

    

5.    Bow stride  - 2 dimension swing - level - knees bend and straighten, arms follow hip

                            movement

6.    Bow stride - 3 dimension swing - same action, circular - knees, hip and waist spiral.

                            手打太极

 

LIST OF MOVEMENT PROGRESSION (have taught so far)

 

Dao Yin Bar

 

     Horse Ride      (骑馬術) - Front（前骑); Side(側骑); Reverse

     Clock Drawing (化圓法)

     Pushing Hand (推車法)

     Pulling Hand （拉車法）

     Figure 8         （臀部八字法）

    

     Swing              (風擺楊柳法)  - Side, High; Twist, Lower, Raise

 

     Hand Rotation  (水車法）     - Forward; Backward

     Hand Rotation  (扭壓法 ).      - Wheel

     Fist Punch         (力推山河式)  - Walking

     Elbow Punch     (肘撃法）      - Standing

     Crunch              (拔劍式)         - Knee Walk; Knee Lift

   

 

DAO YIN BAR MOVEMENT (detail descriptions mostly with Dao Yin Bar)                                                                                          

                                                                                                                                   

Horse Ride, front, forward - 騎馬術前騎法(馬步Ready #1)

            Hold bar with palms facing thighs.  Straighten knees as bar is brought up along

            body to eye level, then stretch bar out and downward as knees bend and body

            sinks  into Horse Stand Position.

            Emphasis: a. The hips and arms make forward circles;

                             b. open and stretch the chest while bringing bar up;

                             c. stretch the upper back backward while pushing bar out from eye

                                 level.

 

Horse Ride, front, reverse - 騎馬術停馬法(馬步Ready #1）

            Reverse above action. 

            Stretch bar down, out and upward to eye level as knees straighten then pull bar in

            and down along body as knees bend and body sinks intoHorse Stand  (Ready #1.)

            Position.

            Emphasis: a. The hips and arms make backward circles;

                             b. stretch the upper back while pushing the arms forward and up;

                             c. maintain pelvic tilt as the ba  r and hips circle forward and up;

                             d. open and stretch the chest while pulling the bar in at eye level.

 

Horse Ride, side - 騎馬術側騎法（弓箭步Ready #2)

            Face forward foot - action is the same as horse ride, front.  End in Ready #2. 

                                            Reverse action.

            Emphasis: a. Keep torso upright, flexing upper spine; b. same as above.

                                                                       

Clock Drawing - 化圓法  ( 馬步Ready #1)

           Arms hold the bar horizontally and move across body to the side, shifting weight to

           that side.  Knees straighten and arms continue the circle into overhead stretch. 

           Complete the circle on the other side, relaxing down into Ready #1. Action low to

           high to low.   Repeat to other side.

           Emphasis: a. Relax the body while arms move downward and stretch the spine

                                while arms move upward;

                            b. use the foot, from small toe to big toe, to push the pelvis and arms,

                                making upright circles.

 

Pushing Hand - 推車法 (Ready #2)

           Knees, hips and arms circle out toward forward leg, around, back to Ready #2.

           Arms follow the oval action of the knees and hips, pushing forward, relaxing back.

           Emphasis:  a. Stretch the groin area of the back leg on the outward push

                                 segment.                    

                             b. Relax the upright torso;

                             c.  Use the body, not the arms, to push;

                             d.  Action is from low to high on push.

 

Pulling Hand - 拉車法 ( Ready #2)

           Rotate to face front leg while shifting weight forward. Knees, hips and arms circle

           forward and around with arms pulling on the return. Pulling action from high to

           low.

           Emphasis: a. Use knees, not arms, to lead the oval movement of the pulling

                                   

Figure 8 - 臀部八字法 （馬步Ready #1）

            As legs straighten, a heel lifts and that side of the body circles forward and

            around, bringing the body back to Ready #1 (half of a horizontal figure 8). 

            Repeat the action on the other side to complete the figure 8. 

            The arms follow the body action.

            Emphasis:  a. Use the foot to start the force of the 8-shaped movement;

                              b. sink body into fully relaxed position right after stretching up;

                              c. the mind focuses on the middle point of the 8 shape,

                                  which is about the position of “Dan Tian.                                  

                                                               

Swing - 風擺楊柳法 Side, High - (馬步Ready #1）

            Keep upper body, shoulders and arms very relaxed.   Use the momentum of a

            weight shift lead by the hips to rock across the soles of the feet to one side. 

            Return back through Ready #1 rocking/swinging to opposite side. 

            On the return (3rd) swing, use body motion to raise the bar vertically to shoulder

            level with arms extended.  Slight pause, then raise bar as high as possible while

            keeping it vertical.    Return through Ready #1 and repeat to the other side.

            Emphasis: a. Use force from hips shifting side-to-side, not arms, to raise the bar;

                             b. keep spine and head upright throughout.

 

Swing - 風擺楊柳法 Twist, Low, Raise Backward 🐴(馬步Ready #1）

              Same action as above, except on the 3rd. return swing,

              Twist from the waist and bring the vertical bar close to the body with the upper

              hand at ear level.  Lower, the bar to horizontal then raise arms and bar to

              shoulder level.  looking back toward back hand.

              Emphasis:  a. As above;

                                b. the twisting action stretches the groin area of the back leg.

 

Hand Rotation -水車洩水法  Forward (馬步Ready #1）

            Knees bend a bit further and start to straighten as one elbow raises high bringing

            forearm level and bar in vertical position close to side of the body.  Push off with

            the large toe of that side and twist the body to move the bar across the body in

            raised position until the elbow reaches in front of the nose.  Sink straight down

            and push the bar down along the knee.  Rotate the bar end-to-end.  Straighten

            knees while raising the bar and repeat to the other side.    Return to Ready #1.

            Emphasis: a. Stretches the side of the body under the armpit line (gall bladder

                                 meridian)

 

Hand Rotation - 水車取法，Backward（馬步Ready #1)

            Palms face up, elbows bent, forearms level.  One hand raises it’s bar end and

            rotates it inward and down, pushing until that shoulder is rolled inward and the

            palm faces out.  The bar will be along the forearm with the top end held next to

            the elbow. 

            Continue to twist the body to the side and stretch the arm outward and up to

            shoulder level.  Continue the arc straight up then twist the body to the other side

            and complete the circle down to shoulder level then straight down, knees bent. 

            Raise arms and bar forward and upward to eye level, reverse bar rotation and

            return to Ready #1.

            Emphasis: 

               a. Twist and spiral the bar down close to the body to pull the shoulder blade

                   away from the spine;

               b. open the chest in the upward stretch;

               c. the hip leads a weight shift to one side and then to the other during the

                   action.

 

Hand Rotation, Wheel - 扭壓法（馬步Ready #1）

            R hand raises the bar to vertical position in front of the body with upper end of

            the bar at chin level.  R palm then starts to face out. 

            Rotate the bar outward, left, up, which will pull R shoulder blade away from the

            spine. 

            L knee bends and weight shifts to that side.  Weight returns to center when the bar

            is again vertical with the L hand on top, palm facing out.

            Repeat action on left.

            Emphasis:  a. The bar rotates like a wheel in center front of the body;

                              b. keep the upper body relaxed.

           

Fist Punch 力推山河法，Walking （弓箭步Ready #2）

           One foot steps forward at angle and that knee bends while the opposite elbow

           raises, circling forward to bring the bar into a vertical position over the forward

           bent knee.  Elbows remain slightly bent. 

           Fully extend the arms using a weight shift forward and stretching the upper body.

           Reverse the action to Ready #1.  Repeat to the other side.

           Emphasis: a. While pushing out, lift and twist the middle and upper spine;

                            b. put the body weight on front knee while slowly punching.

                                                                                                                                                           

Fist Punch, Upward - Ready #1

           Palms face up.  Twist hips and body as far as possible to one side while bending

           the elbows and bringing the horizontal bar up to head height with upper arms

           level. 

           Slight pause, then push the bar straight upward.  Reverse back to Ready #1. 

           Repeat to other side.

           Emphasis: 

            a. When twisting the upper spine to the side, the back shoulder blade presses

                close to the spine while the front shoulder blade pulls away from the spine;

            b. keep forearms straight up while slowing punching.

 

Elbow Punch 肘撃法, Standing (馬步Ready #1）

           Elbows spread to the sides while raising the bar to chin level close to the body. 

           Twist the shoulders to one side.  Point and push the bar straight back, turning the

           head to follow the bar with the eyes.  Reverse the action, going through Ready #1.

           Emphasis:  While slowly punching to the back, the pushing arm uses the bar to

                             open the back shoulder as much as possible while twisting the upper

                             spine.

 

Crunch 拔劍式三七步 Knee Walk - Ready #1

            Step, pointing toe, weight kept on back leg.  At the, same time raise opposite

            elbow to forehead level stretching that side of the body.  The elbow crosses in

            front of the body. Push the bar down by the outside of the forward leg, bending

            the body sideways (crunch). 

            Lower heel.  Rotate the bar end-to-end.  Body straightens, weight shifts to other

            stepping foot as the leading elbow raises up to forehead level and crosses in front

            of the body to repeat the action on the other side.

 

          Emphasis: a. The spine stretches upward, then bends to the side, not front,

                               crunching that side above the waist;

                           b. the spine and head do not bend forward or backward;

                           c.  the leading elbow crosses in front of the face; d. fully relax the whole

                                upper body while the bar is lowered.

 

Crunch  拔劍金雞独立式 Knee Walk - Ready #1    

            Knee Lift - Ready #1

            Same action as above with the knee lifting the upper thigh as high as possible and

                     the toes pointing toward the ground.  Balance on the back bent leg.

 

            Emphasis: a. Lift not only with the leg, but also with power from the lower

                                 abdomen using pelvic tilt;

                             b. there are two variations for the lift:  The lifted knee points to the

                                 front. 

                                 Or, The lifted knee points to the opposite side of the body with the

                                  hip lifting as much as possible.

                                                 

圆極導引氣功演練：Yuan JI  Qi-Kong Movement

 

1. 太极抱球： 松肩抱球姿态，手平行丹田；吸氣張臂手外翻，氣下沉膈肌；呼氣時，手心相對如擠氣

                      球狀，同時收腹收臀。（高級班：意念于丹田或兩掌間）

 

    Holding Ball -  Imagine holding a balloon which inflates and deflates. Relax upper body.

                            Mindset on your Dan-Tien.

              Inhale - open your arm, palm turn outward, Qi sink into your Dan-Tien.

             Exhale - palm faces each other like deflating a balloon! In the mean time,

                            tighten your abdomen and pelvic tilt to release the spinal stress.

 

2.   菩萨合掌：吸氣，手外翻，掌心向上牵拉脊柱。

                     呼氣，合掌於頭上，然后十字合掌於胸前, 微用力相持，意念於掌心

 

        Buddha Palm- Horse Stand position（菩萨合掌）

                  Inhale - Palms open outward to the side and then upward, this will stretch

                               your spinal core.

                  Exhale- Close you palms together, and then lower to your chest. Palms

                               slightly forced to each other. Mindset on your palm.

                               Inhale and exhale at your own pace.

            Key points:  when in horse stand position, relaxing elbows, keep pelvic tilt to

                                release stress.

 

3.   龜背鷄鳴： （龜背）吸氣如太極起式狀，呼氣、伸頸抱臂前展，低頭撐弓背。

                                  自行呼吸數循環。

                      （雞鳴）吸氣肩臂下垂，呼氣伸展肩臂向後下，挺胸雞鳴狀(拔背）

                                 （髙級班：意念用氣牵拉颈背脊椎上氣行頭顶百㑹穴)

 

       Turtle & Rooster - Horse Stand position（龟背雞鳴）

         TURTLE

           Inhale -  start as in Holding Ball,

           Exhale - strengthen your neck, bend arms circle toward each other until forearms

                         are stacked, hands and opposite elbows touching  Shoulders are down

                         and back stretched upward, head bowed, eyes looking downward.

           Hold Turtle - Inhale/exhale 2 times, use Foundation breathing.

                                On 3rd Inhale forearms move apart, elbows lower.

          ROOSTER

            Exhale - Torso straightens while arms move to sides and chest expands. 

                          Shoulders remain relaxed and down with blades pinching back toward

                          spine. 

                          Head follows the upward expansion to level position with chin tucked

                          back. Palms face down, wrists flexed.

            Inhale - Back to Ready #1 or start as in Holding Ball to repeat.

 

4.   雙锋對流：吸氣 - 側肩、肘上手下分別向上牽引以肩畫圆，肘向上至極限，然后肘手反轉成为單

                        側合掌狀含胸，吸氣加呼氣一循环，

                        再次吸氣時，手掌挴指對鼻尖從前中線(經脈）牽引脊柱向上，

                        同時對側的肩臂自然放鬆.

                      （高級班：鍛鍊意念對於鬆弛與緊張的協調控制)

 

5.   弯弓射箭： 呼氣推左掌向對侧肩，撐背，另一手放在大腿上；

                      再呼氣時,肘右掌牽臂平行側伸，擴胸，成拉弓射箭狀，側弓步站立

 

       Pull Bow - Ready #1（彎弓射箭）

           Inhale - L arms comes up, pulling shoulder blade away from spine

                         (like start of Turtle),

                         palm facing body, fingers pointing right.

           Exhale - L arm comes in to body midline with wrist flexed (half Buddha position)

                         followed by R hand raising inside of L, palm facing body.

           Inhale - R palm rotates to face body as palms slide past each other.

           Exhale - L arm straightens out to left, fingers pointing left.

                         R bent arm stretches back to the right, opening chest

                         (like pulling bow string)

                          Double exhale using shoulder extension.

                          Keep upper body relaxed, weight centered or shifted toward bent arm.

            Inhale - Back to Ready #1 - repeat on other side.

 

6.   勢如破竹：呼氣掌前伸，掌緊臂鬆，意如破竹；吸氣鬆臂，呼氣時掌、臂、扃、胸依次注氣用力，

                     全身其他部位放鬆；鍛鍊意念對於肌肉的控制

 

7.   摇擼行舟：膝、胯、臂、手環形摇撸運動，吸氣挺胸拔背弓步，

                     呼氣向前推臂縮胸，撐背，後弓步；疏通督脈（脊柱）

 

8.  行雲流水：雙腿微弯站立，呼氣引肘向上至極限，左手經前胸逹额前，然後環臂手下垂，

                    同时腿伸直，同側腳掌和對側腳跟支撐身體；意為引領腎經之氣疏通任脈（前正中線）

 

9.  手捻佛珠：呼氣時拇指分別與其他四指相持，同時縮腹；逐漸延長呼氣時間

 

 

Bean Sprouting - Ready #1

            Inhale - Palm turns out as much as possible, opening shoulder.

            Exhale - Elbow bends, circles up and around close in front of face, forearm as

                          straight down as possible along center body line with palm facing out.

                           (Shoulder blade is pulled away from spine as elbow moves toward center

                             body line)

            Inhale -  Palm remains in front of breastbone, elbow pulls away from body and

                          rotates down as hand rotates up to half Buddha position

            Exhale - hand upward along center line with forearm as vertical as possible.

            Inhale - Relax knees and arm.

            Exhale - Stretch back up straight

            Repeat  Inhale/Exhale 2nd time.

            Inhale as palm turns outward and circles downward to side with open shoulder to

                         Ready #1.

                         Keep other side of body relaxed throughout action.

                         Stretch shoulder and upper back on action side.

                         Forearm, wrist and hand remain relaxed throughout.

 

 

                                                                                资料取自劉京大夫口述及

                                                                                陰陽導引氣功著者：劉京博士2013年

                                                                                © 2013 Dao Yin Movement Society