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Hún Yuán Zhàn Zhuang
Hún Yuán Zhàn Zhuang
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Hung Sh Ti J J Bn Gng
ku lng y
Commands (1st)
Particulars
l zhng y bi:
Stand to attention:
Stand to attention, heels close together (not touching), knees slightly bent, both
hands on side of thighs with middle finger touching Feng Shi point.
All your muscles, joints, tendons [ligaments, veins] Song and open.
Head and neck Song, face level, head suspended - dont let it drop, back of neck
stretching, chin tucked in, ear lobs hanging, crown of head (Bai Lui) centred/not
tilted.
sh d shng :
Tip of tongue on roof of mouth: Touch the tip of the tongue on the roof of the mouth [above teeth], mouth and
teeth [relaxed] not open and not closed.
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hn xing b bi:
Chest & shoulder blades flat: Chest naturally released but not closed, dont shrug or hunch shoulders, muscles at
front of shoulders and shoulder blade muscles not tight but natural.
ya ku wi l shu zhng:
Waist, Qua & Wei Li
in correct position:
y shu dn tin:
Yi in Dan Tian:
x gi mn mn wn xi:
Knees slowly bow:
Song waist and Qua, tuck in buttocks, bring in Qua, Perineum (Hui Yin point)
centred, first 6 bones of the spine is the Wei Li (altogether there are 34 bones in the
spine), tuck-in buttocks until Wei Li is straight.
Mind (Yi) in Dan Tian. Position of Dan Tian is 1.3 below belly button & inside the
body; closer to the belly button than the spine.
Upper legs Song, knees Song, automatic Song down, arms & body become shorter
like a bow, fingers lightly touching thighs (Feng Shi point) & fingers dont move
down, lower legs Song, ankles Song, step lightly on soles like cotton.
Important points: Practise Hun Yuan Zhan Zhuang in the standing position. Use Song and Yi to achieve the
following factors calmness, centred, Song is fine, Open & Close, Yi & Qi is always present. It doesnt matter if still or
moving, Hun Yuan Zhan Zhuang is always present. When doing Hun Yuan Zhan Zhuang there are different levels of
requirements, depending on the level of standard.
What are the requirements for beginners:
1) Always keep centre head suspended and centred. 3 points (crown, perineum, bubbling well) connected in
one line.
2) Using Yi to bring Song beginners bodies do not have Song internally or externally. Beginners bodies
have no sense of Yi or Qi and cannot use Yi to achieve Song. The commands are used to help beginners to find
Song. Beginners should use this method to train Song inside and outside the body, so that eventually when
you think Song, it brings Song.
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3) Up, down, open, close body going up and down is training for stretching, contracting, opening and
closing. To train Open and Close at a basic level you need to open awareness (Yi) , open energy (Qi), open
body , close awareness, close energy, close body.
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ku lng r
Commands (2nd)
sng xi,
jng shn fng sng,
tu, lin fng sng,
jng fng sng,
jin shu fng sng,
xing, bi fng sng,
yo ku, wi l fng sng,
d tu, x gi fng sng,
xio tu jio wn fng sng,
y sng do jio zhng xn,
Song down,
Mind Song,
Neck Song,
,
Upper legs and knees Song,
,
q
Uuuuuuuuuuuuuup.
Commands (3rd)
sng ...xi... Sooooooong Doooooown
q... Uuuuuuuuuuuup
[repeat 3rd Command several times]
Important points : Song down and Song up. Once you Song, the whole body is Song and can not be stopped, so then Yi
is connected. (Those who have had more training can feel this).
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ki h jio
Particulars
At attention, heels close together, both knees slightly bent, both hands parallel to
side of thighs.
:
:
lin x ki jio:
The Practise of Open Legs:
1
y, sng zu yu jio:
1. Song onto right leg:
Use Yi to Song whole body, use Song to sit on right leg, use Yi to focus the Song.
sn, zu fn jio:
3. Open left leg:
Make the whole body Song and Song [equally] onto both legs.
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lin x h jio
The Practise of Close Legs:
1
y, sng zu yu jio:
1. Song onto right leg:
2
Use left heel as pivot, then left toes open [toes turn out about 30] but body and Qua
doesnt move.
right heel slides back, heels close together, ready to stand at attention, sit with Song
onto both legs equally.
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Glossary
Bai Hui - acupuncture point GV20 Hundreds meeting point on crown of the head
Feng Shi - acupuncture point GB31 on the midline of the outside of the thigh where middle
fingers touch when arms are extended
Qi
- energy
Qua
- hip joints
Yi
- awareness/mindfulness/concentration
Wei Li
- 6 spine bones of the tailbone (coccyx)
Yong Qua - Bubbling or Gushing Well, acupuncture point KI1 on sole of foot about a third of the distance from the
webs of the toes to the heel
NB: This is a basic translation by me with the help of Chew Tiek Chuan, Lim Jit King & Sumanasena. An official
version with the commands in Pinyin will be done at a latter date. Additional notes by me are bracketed with [ ] and I
have added the glossary. Paul Cummins. 17th Sept 2008
[FIN]
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