Chinese-English edition of illustrations of Chinese traditional exercises in tuina

目录
第一章 徒手练功法
Chapter 1 Exercises with Bare Hands
第一节 易筋经
Section 1 Yi Jin Jing (Change of Tendons)
预备势
Preparation Position
第一势 韦驮献杵
1. Wei Tuo Xian Chu (Wei Tuo Presenting Pestle)
第二势 横胆降魔杵
2. Heng Dan Xiang Mo Chu (Monster Controlling Pestle)
第三势 掌托天门
3. Zhang Tuo Tian Men (Supporting Heaven Gate With Palm)
第四势 摘星换斗
4. Zhai Xing Huan Dou (Picking Star and Changing Constellation)
第五势 倒拽九牛尾
5. Dao Zhuai Jiu Niu Wei (Pulling Nine Oxen by Their Tails)
第六势 出爪亮翅
6. Chu Zhua Liang Chi (Displaying Paw and Spreading Wings)
第七势 九鬼拨马刀
7. Jiu Gui Bo Ma Dao (Nine Ghosts Pulling Sabre)
第八势 三盘落地
8. San Pan Luo Di (Three Plates Falling on the Ground)
第九势 青龙探爪
9. Qing Long Tan Zhua (Blue Dragon Displaying its Claws)
第十势 饿虎扑食
10. E Hu Pu Shi (Hungry Tiger Pouncing on its Prey)
第十一势 打躬击鼓
11. Da Gong Ji Gu (Bowing Down in Salutation to Beat Drum)
第十二势 掉尾摇头
12. Diao Wei Yao Tou (Shaking Head and Tail)
第二节 少林内功
Section 2 Shao Lin Nei Gong (Shao Lin Internal Exercise)
基本裆势
The Basic Stances
第一势 前推八匹马
1. Qian Tui Ba Pi Ma (Pushing Eight Horses Forward)
第二势 倒拉九头牛
2. Dao La Jiu Tou Niu (Pulling Nine Oxen Backward)
第三势 单掌拉金环
3. Dan Zhang La Jin Huan (Pulling Golden Ring With One Hand)
第四势 凤凰展翅
4. Feng Huang Zhan Chi (Phoenix Spreading its Wings)
第五势 霸王举鼎
5. Ba Wang Ju Ding (Hegemonic King Supporting Tripot)
第六势 顺水推舟
6. Shun Shui Tui Zhou (Pushing Boat along Water-Flowing)
第七势 怀中抱月
7. Huai Zhong Bao Yue (Embracing the Moon)
第八势 仙人指路
8. Xian Ren Zhi Lu (Immortal Guiding Way)
第九势 平手托塔
9. Ping Shou Tuo To (Holding Tower with Flat Hand)
第十势 运掌合瓦
10. Yun Zhang He Wa (Turning Palm to Fold Tile)
第十一势 风摆荷叶
11. Feng Bai He Ye (Wind Blowing Lotus Leaf)
第十二势 两手托天
12. Liang Shou Tuo Tian (Supporting the Sky with Two Hands)
第十三势 单凤朝阳
13. Dan Feng Chao Yang (Single Phoenix Facing the Sun)
第十四势 海底捞月
14. Hai Di Lao Yue (Scooping the Moon from Sea Bottom)
第十五势 顶天抱地
15. Ding Tian Bao Di (Supporting the Sky and Embracing the Earth)
第十六势 力劈华山
16. Li Pi Hua Shan (Splitting Hua Mountain with Vigorous Efforts)
第十七式 三起三落
17. San Qi San Luo (Three Ups and Three Downs)
第十八势 乌龙钻洞
18. Wu Long Zuan Dong (Black Dragon Crawling into Cave)
第十九势 饿虎扑食
19. E Hu Pu Shi (Hungry Tiger Pouncing on its Prey)
第二章 推拿武术练功法
Chapter 2 Wu Shu Exercises Practiced in Tuina
第一节 简化太极拳
Section 1 Simplified Taijiquan
预备势
Preparation Position
第一式 起势
1. Qi Shi (Starting Form)
第二式 野马分鬃
2. Ye Ma Fen Zong (Parting Wild Horse’s Mane)
第三式 白鹤亮翅
3. Bai He Liang Chi (White Crane Spreading its Wings)
第四式 搂膝拗步
4. Lou Xi Ao Bu (Brushing Knee in Reverse Forward Stance)
第五式 手挥琵琶
5. Shou Hui Pi Pa (Playing Pipa)
第六式 倒卷肱
6. Dao Juan Gong (Stepping Back and Curling Arms)
第七式 左揽雀尾
7. Zuo Lan Que Wei (Grasping the Peacock’s Tail on Left)
第八式 转身右揽雀尾
8. Zhuan Shen You Lan Que Wei (Turning and Grasping the Peacock’s Tail on Right)
第九式 单鞭
9. Dan Bian (Single Whip)
第十式 云手
10. Yun Shou (Moving Hands Like Clouds)
第十一式 单鞭
11. Dan Bian (Single Whip)
第十二式 高探马
12. Gao Tan Ma (Gauging Height of Horse)
第十三式 右蹬腿
13. You Deng Tui (Kicking with Right Heel)
第十四式 双峰贯耳
14. Shuang Feng Guan Er (Striking Opponent’s Ears with Two Fists)
第十五式 转身左蹬腿
15. Zhuan Shen Zuo Deng Tui (Turning and Kicking with Left Heel)
第十六式 左下式独立
16. Zuo Xia Shi Du Li (Standing on Left Leg)
第十七式 右下式独立
17. You Xia Shi Du Li (Standing on Right Leg)
第十八式 左右穿梭
18. Zuo You Chuan Suo (Moving Shuttle Leftward and Rightward)
第十九式 海底针
19. Hai Di Zhen (Needle at Sea Bottom)
第二十式 闪通臂
20. Shan Tong Bi (Sending a Flash through Arms)
第二十一式 转身扳拦锤
21. Zhuan Shen Ban Lan Chui (Turning Body and Punching)
第二十二式 如封似闭
22. Ru Feng Si Bi (Like Closing and Blocking)
第二十三式 转身十字手
23. Zhuan Shen Shi Zi Shou (Turning and Crossing Hands)
第二十四式 收势
24. Shou Shi (Finishing Position)
第二节 太极剑
Section 2 Taiji Sword
预备势
Preparation Position
第一式 起势(三环套月)
1. Qi Shi (Beginning Pose)
第二式 并步点剑(海底针)
2. Bing Bu Dian Jian (Standing with Feet Together and Pointing)
第三式 独立反刺(大魁星势)
3. Du Li Fan Ci (One-Leg Stance and Reverse Stabbing)
第四式 仆步横扫(燕子抄水)
4. Pu Bu Heng Sao (Crouch Stance and Sweeping Horizontally)
第五式 向右平带(右拦扫)
5. Xiang You Ping Dai (Drawing Sword Hori-zontally to the Right)
第六式 向左平带(左拦扫)
6. Xiang Zuo Ping Dai (Drawing Sword Hori-zontally to the Left)
第七式 独立抡劈(探海势)
7. Du Li Lun Pi (Circling and Chopping with One-Leg Stance)
第八式 退步回抽(怀中抱月)
8. Tui Bu Hui Chou (Stepping Back and Drawing Sword Back)
第九式 独立上刺(宿鸟投林)
9. Du Li Shang Ci (One-Leg Stance and Stabbing Up)
第十式 虚步下截(乌龙摆尾)
10. Xu Bu Xia Jie (Intercepting Downward in Empty Stance)
第十一式 左弓步刺(青龙出水)
11. Zuo Gong Bu Ci (Left Bow Stance and Stabbing)
第十二式 转身斜带(风卷荷叶)
12. Zhuan Shen Xie Dai (Turning Body and Drawing on Slant)
第十三式 缩身斜带(狮子摇头)
13. Suo Shen Xie Dai (Contracting Body and Drawing on Slant)
第十四式 提膝捧剑(虎抱头)
14. Ti Xi Peng Jian (Lifting Knee and Holding Sword with both Hands)
第十五式 跳步平刺(野马跳涧)
15. Tiao Bu Ping Ci (Jumping Step and Stabbing Horizontally)
第十六式 左虚步撩(小魁星势)
16. Zuo Xu Bu Liao (Slicing Upward in Left Empty Stance)
第十七式 右弓步撩(海底捞月)
17. You Gong Bu Liao (Slicing Upward in Right Bow Stance)
第十八式 转身回抽(射雁势)
18. Zhuan Shen Hui Chou (Turning Body and Withdrawing Sword)
第十九式 并步平刺(白猿献果)
19. Bing Bu Ping Ci (Standing Upright with Feet Together and Stabbing with Flat Sword)
第二十式 左弓步拦(迎风掸尘)
20. Zuo Gong Bu Lan (Blocking in Left Bow Stance)
第二十一式 右弓步拦(迎风掸尘)
21. You Gong Bu Lan (Blocking in Right Bow Stance)
第二十二式 左弓步拦(迎风掸尘)
22. Zuo Gong Bu Lan (Blocking in Left Bow Stance)
第二十三式 进步反刺(顺水推舟)
23. Jin Bu Fan Ci (Stepping Forward and Reverse Stabbing)
第二十四式 反身回臂(流星赶月)
24. Fan Shen Hui Bi (Reversing Body and Chopping Behind)
第二十五式 虚步点剑(天马行空)
25. Xu Bu Dian Jian (Pointing Sword in Empty Stance)
第二十六式 独立平托(挑帘势)
26. Du Li Ping Tuo (Supporting Horizontally in One-Leg Stance)
第二十七式 弓步挂劈(左车轮剑)
27. Gong Bu Gua Pi (Hooking and Chopping in Bow Stance)
第二十八式 虚步抡劈(右车轮剑)
28. Xu Bu Lun Pi (Circling Sword and Chopping in Empty Stance)
第二十九式 撤步反击(大鹏展翅)
29. Che Bu Fan Ji (Stepping Backward and Reverse Striking)
第三十式进 步平刺(黄峰入洞)
30. Jin Bu Ping Ci (Stepping Forward and Stabbing with Flat Sword)
第三十一式 丁步回抽(怀中抱月)
31. Ding Bu Hui Chou (Withdrawing Sword with T-Stance)
第三十二式 旋转平抹(风扫梅花)
32. Xuan Zhuan Ping Mo (Turning Around and Smearing Horizontally)
第三十三式 弓步直刺(指南针)
33. Gong Bu Zhi Ci (Stabbing Straight in Bow Stance)
第三十四式 收势
34. Shou Shi (Closing Position)
第三章 气功练功法
Chapter 3 Qigong Exercises Practiced in Tuina
第一节 放松功
Section 1 Relaxing Exercise
一、 三线放松法
1. Three-Lines Relaxation
二、 分段放松法
2. Partial Relaxation
三、 局部放松法
3. Local Relaxation
第二节 内养功
Section 2 Exercise for Nourishing the Internal
一、 松弛
1. Loosening Up
二、 姿势
2. Position
三、 默念字句
3. Silent Reading
四、 呼吸法
4. Respiration
五、 意守法
5. Meditation
第三节 太极气功十八式
Section 3 Eighteen Poses of Taiji Qigong
预备势
Ready Position
第一式 站立起势
1. Zhan Li Qi Shi (Beginning with Standing Position)
第二式 开阔胸怀
2. Kai Kuo Xiang Huai (Opening Chest)
第三式 挥舞彩虹
3. Hui Wu Cai Hong (Waving Rainbow-Like Belt)
第四式 轮臂分云
4. Lun Bi Fen Yun (Circling Arms to Separate Clouds)
第五式 定步倒卷肱
5. Ding Bu Dao Juan Gong (Stepping Back and Curling Arms in Standing Stance)
第六式 湖心划船
6. Hu Xin Hua Chuan (Boating on Lake)
第七式 肩前托球
7. Jian Qian Tuo Qiu (Supporting Ball in Front of Shoulder)
第八式 转体望月
8. Zhuan Ti Wang Yue (Turning the Body and Watching the Moon)
第九式 转腰推掌
9. Zhuan Yao Tui Zhang (Turning the Waist and Pushing with Palm)
第十式 马步云手
10. Ma Bu Yun Shou (Moving Hands Like Clouds in Horse Stance)
第十一式 捞海观天
11. Lao Hai Guan Tian (Fishing in Ocean and Watching Sky)
第十二式 推波助浪
12. Tui Bo Zhu Lang (Pushing Wave and Rolling Tide)
第十三式 飞鸽展翅
13. Fei Ge Zhan Chi (Dove Spreading its Wings)
第十四式 伸臂冲拳
14. Shen Bi Chong Quan (Extending Arms and Punching with Fist)
第十五式 大雁飞翔
15. Da Yan Fei Xiang (Wild Goose Flying)
第十六式 环转飞轮
16. Huan Zhuan Fei Lun (Circling Wheel)
第十七式 踏步拍球
17. To Bu Pai Qiu (Stepping and Bouncing Ball)
第十八式 气归丹田(按掌平气)
18. Qi Gui Dan Tian (Leading Qi Back to Dontian)
第四节 六字诀
Section 4 Six Sounds Exercise
预备势
Preparation Position
起势
Starting Form
第一式 嘘(Xū)字诀
1. Sound ‘Xu’
第二式 呵(hē)字诀
2. Sound ‘He’
第三式 呼(hū)字诀
3. Sound ‘Hu’
第四式 呬(sī)字诀
4. Sound ‘Si’
第五式 吹(chuī)字诀
5. Sound ‘Chui’
第六式 嘻(xī)字诀
6. Sound‘Xi’
收势
Ending Form
第四章 医疗练功法
Chapter 4 Medical Exercises
第一节 传统医疗练功方法
Section 1 Traditional Medical Exercises
一、 八段锦
1. Ba Duan Jin
(一) 两手托天理三焦
(1) Regulating Triple Energizers by Supporting the Sky with Both Hands
(二) 左右开工似射雕
(2) Drawing Bow Leftward and Rightward Like Shooting a Vulture
(三) 调理脾胃需单举
(3) Raising One Hand to Regulate Spleen and Stomach
(四) 五劳七伤往后瞧
(4) Looking Backward to Treat Stress and Strain
(五) 摇头摆尾去心火
(5) Clearing Heart Fire by Shaking Head and Wagging Tail
(六) 双手攀足固腰肾
(6) Strengthening Kidney by Touching Feet with Hands
(七) 攒拳怒目增气力
(7) Glaring and Thrusting Fist to Enhance Strength
(八) 背后七颠百病消
(8) Curing Disease by Tiptoeing
二、 内功健身八法
2. Eight Methods of Internal Exercise for Fitness
预备势
Preparation Position
(一) 吸气法
(1) Method of Breath
(二) 叩齿法
(2) Knocking Teeth
(三) 咽津法
(3) Swallowing Saliva
(四) 运膏育
(4) Kneading Gaohuang (BL 43)
(五) 摩内肾
(5) Rubbing Internal Kidney
(六) 擦丹田
(6) Rubbing Dantian
(七) 摩夹脊
(7) Rubbing Jiaji Points
(八) 擦涌泉
(8) Rubbing Yongquan (KI 1)
三、 五禽戏
3. Wu Qin Xi (Five-Animal Game)
(一) 虎戏
(1) Tiger Game
(二) 鹿戏
(2) Deer Game
(三) 熊戏
(3) Bear Game
(四) 猿戏
(4) Ape Game
(五) 鸟戏
(5) Bird Game
第二节 常见五脏病症练功处方
Section 2 Exercise Formulas for Common Five Zang Disorders
一、 疏肝理气方
1. Formula for Soothing the Liver and Regulating Qi
预备势
Preparation Position
(一) 起势调息
(1) Qi Shi Tiao Xi (Starting Position and Regulating Breath)
(二) 马步云手
(2) Ma Bu Yun Shou (Moving Hands Like Clouds in Horse Stance)
(三) 转体推山
(3) Zhuan Ti Tui Shan (Turning Body and Pushing Mountain)
(四) 通达三焦
(4) Tong Da San Jiao (Removing Obstruction from Triple Energizers)
(五) 揉按支沟
(5) Rou An Zhi Gou [Kneading and Pressing Zhigou (TE 6)]
(六) 顶天立地
(6) Ding Tian Li Di (Supporting the Sky by Standing on Ground Firmly)
(七) 湖心划船
(7) Hu Xin Hua Chuan (Boating in Center of Lake)
(八) 一箭双雕
(8) Yi Jian Shuang Diao (Killing Two Vultures with One Arrow)
(九) 甩手逍遥
(9) Shuai Shou Xiao Yao (Swing Arms Leisurely)
(十) 瞪目嘘气
(10) Deng Mu Xu Qi (Staring and Giving a Puff)
二、 宁心安神方
2. Formula for Calming Heart and Soothing Mind
预备势
Preparation Position
(一) 平心静气
(1) Ping Xin Jing Qi (Calming Heart and Slowing Breath)
(二) 开阔胸怀
(2) Kai Kuo Xiong Huai (Opening Chest and Broadening Mind)
(三) 点按三穴
(3) Dian An San Xue (Pointing and Pressing Three Acupoints)
(四) 捏拿心经
(4) Nie Na Xin Jing (Grasping and Pinching Heart Meridian)
(五) 赤龙搅海
(5) Chi Long Jao Hai (Red Dragon Stirring Sea)
(六) 心心相印
(6) Xin Xin Xiang Yin (Heart to Heart)
(七) 捞海观天
(7) Lao Hai Guan Tian (Fishing in Ocean and Watching Sky)
(八) 交通心肾
(8) Jiao Tong Xin Shen (Harmonizing Heart and Kidney)
(九) 搓掌浴面
(9) Cuo Zhang Yu Mian (Rubbing Hands and Washing Face)
(十) 养心呵气
(10) Yang Xin He Qi (Nourishing Heart and Breathing Out)
三、 健脾益胃法
3. Formula for Strengthening Spleen and Benefiting Stomach
预备势
Preparation Position
(一) 周天调息
(1) Zhou Tian Tiao Xi (Regulating Respiration)
(二) 得天独厚
(2) De Tian Du Hou (Enjoying Special Favors from Nature)
(三) 倒拉九牛
(3) Dao La Jiu Niu (Pulling Nine Oxen Backward)
(四) 推荡胃腑
(4) Tui Dang Wei Fu (Pushing and Swinging Stomach)
(五) 揉按三里
(5) Rou An San Li [Kneading and Pressing Zusanli (ST 36)
(六) 点按曲池
(6) Dian An Quchi [Pointing and Pressing Quchi (LI 11)]
(七) 饿虎扑食
(7) E Hu Pu Shi (Hungry Tiger Pouncing on its Prey)
(八) 添粮补仓
(8) Tian Liang Bu Cang (Transporting Grain to Storehouse)
(九) 摩转脘腹
(9) Mo Zhuan Wan Fu (Rubbing Abdomen)
(十) 换掌呼气
(10) Huan Zhang Hu Qi (Changing Palms and Breathing Out)
四、 宣肺通气法
4. Formula for Dispersing Lung and Promoting Qi
(一) 起势调息
(1) Qi Shi Tiao Xi (Starting Position and Regulating Respiration)
(二) 白鹤亮翅
(2) Bai He Liang Chi (White Crane Spreading its Wings)
(三) 宣肺开门
(3) Xuan Fei Kai Men (Dispersing Lung and Opening Door)
(四) 摩转脘腹
(4) Mo Zhuan Wan Fu (Rubbing Abdomen)
(五) 开阔胸怀
(5) Kai Kuo Xiong Huai (Opening Chest and Broadening Mind)
(六) 马步冲拳
(6) Ma Bu Chong Quan (Punching with Fist in Horse Stance)
(七) 大鹏展翅
(7) Da Peng Zhan Chi (Eagle Stretching its Wings)
(八) 疏表健肺
(8) Shu Biao Jian Fei (Relieving Exterior Syndrome and Strengthening Lung)
(九) 承前启后
(9) Cheng Qian Qi Hou (Doing between Preceding and Follow-ing)
(十) 撑掌发声
(10) Cheng Zhang Fa Sheng (Articulating while Extending Arms)
五、 固肾强腰方
5. Formula for Firming Kidney and Strengthening Lower Back
预备势
Preparation Position
(一) 起势调息
(1) Qi Shi Tiao Xi (Starting Posture and Regulating Breath)
(二) 饮水思源
(2) Yin Shui Si Yuan (Drinking Water and Thinking of Source)
(三) 平步青云
(3) Ping Bu Qing Yun (Suddenly Rise to Blue Sky)
(四) 筑堤晃海
(4) Zhu Di Huang Hai (Building Dyke and Stirring Sea)
(五) 霸王举鼎
(5) Ba Wang Ju Ding (Hegemonic King Supporting Tripod)
(六) 增精壮髓
(6) Zeng Jing Zhuang Sui (Filling in Essence and Strengthening Marrow)
(七) 洗耳恭听
(7) Xi Er Gong Ting (Washing Ear for Hearing)
(八) 罗汉伏虎
(8) Luo Han Fu Hu (Arhat Taming Tiger)
(九) 绝顶聪明
(9) Jue Ding Cong Ming (Exceptionally Intelligent)
(十) 吹音固肾
(10) Chui Yin Gu Shen (Firm Kidney by Articulating ‘Chui’)
5Ev