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双手托天理三焦,    左右开弓似射雕。


调理脾胃需单举,     五劳七伤往后瞧。


摇头摆尾去心火,,    双手攀足固肾腰。


攥拳怒目增气力,     背后七颠百病消。





                                                                                                                                                                       (Routine 1 Holding the Hands High with Palms Up to Regulate the Internal Organs)
(Routine 2 Posing as an Archer Shooting Both Left and Right Sides)
(Routine 3 Holding One Arm Aloft to Regulate the Functions of the Spleen and Stomach)

(Routine 4 Looking Backwards to Prevent Sickness and Strain)
(Routine 5 Swinging the Head and Lowering the Body to Relieve Stress)
(Routine 6 Moving the Hands down the Back and Legs and Touching the Feet to Strengthen the Kidneys)

(Routine 7 Thrusting the Fists and Making the Eyes Glare to Enhance Strength)  
(Routine 8 Raising and Lowering the Heels to Cure Diseases)  











1、 两手托天理三焦:三焦,是指人体上、中、下三焦,上焦:心和肺、中焦:脾和胃、下焦:肝和肾,属于六腑之一。人体三焦主司疏布元气和流行水液。这一式为两手交叉上托,拔伸腰背,提拉胸腹,可以促使全身上下的气机流通,水液布散,从而周身都得到元气和津液的滋养。

    1,Holding the hands high with palms crossed to regulate the internal organs: The internal organs include the upper group (heart and lung), the middle group (spleen and stomach), and the lower group (liver and kidney). These three groups of organs regulate our energy and fluid flow.  This exercise we hold our hands up with palm crossed, fully stretch our back, and upwards extend our chest and abdomen. As a result, this exercise can promote energy to travel through the entire body, the fluid circulate all over the body; our body will be nourished and revitalized completely.














2, Posing as an archer shooting both left and right sides:
This exercise will extend our shoulders and chest fully. We will pose our both hands as if we are archers and we will stretch an arrow and bow with full strength.  This exercise will release stress; regulate the functions of liver, heal pain in the chest, as well as eliminate pain in shoulders and back.        














3, Holding one arm aloft to regulate the functions of the spleen and stomach: The main function of spleen is to act as a filter for blood. The main function of the stomach is to digest food.  In this exercise, we raise one arm up high and at the same time we push the other arm low to stretch our body in a total different direction.  This exercise can stretch our abdomen; also massage our spleen, stomach, liver and gallbladder.   It also helps them regulate their functions.  As a result, it can improve the digestive system and help nourishing our body.















4, Looking Backwards to Prevent Sickness and Strain:
This exercise can improve the damage done to our heart, liver, spleen, lung and kidney and lessen our emotional stress.  In this exercise, we will turn our head backwards and twist our body.  By doing this, it will exercise our spine which is the major communication path between our brain and internal organs; it, at the same time, will expand our chest, stimulate our brain’s abilities to regulate our internal organs.  As a result, this exercise will strengthen  immune system.













5, Swinging the head and lowering the body to relieve stress:

To practice this exercise, we will need to bend and swine our upper and lower body at the same time.  This exercise will relieve our stress and improve our sleep quality.















6, Moving the hands down to the back of the legs and touching the feet to strengthen the kidneys:
Practicing this exercise, we will need to bend our upper body and stretch our lower body at the same time; use our both hands to massage our lower back and legs.  As a result, Du Channel (督脉) and bladder (膀胱经)  will get fully exercised.















7, Thrusting the fists and making the eyes glare to enhance strength:
Practicing this exercise, we will need to pose horse stance and punch our fists; open our eyes widely.  As a result, our liver will get stimulated, and energy will flow through our liver.














8, Raising and lowering the heels seven times to cure diseases:

By standing on our toes, vibrating our entire body and stretching our spine, this exercise will massage our body and help eliminate diseases.

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