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)  
 

 

 

 

 

 

 

 

 

 

注释：
Notes:

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、左右开弓似射雕:这一式展肩扩胸，左右手如同拉弓射箭式；可以抒发胸气，消除胸闷；疏理肝气，治疗胁痛；同时消除肩背部的酸痛不适。

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、调理脾胃须单举：脾主升发清气，胃主消降浊气。这一式中，左右上肢松紧配合的上下对拉拔伸，能够牵拉腹腔，对脾胃肝胆起到很好的按摩作用，
并辅助它们调节气机，有助于消化吸收，增强营养。

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、五劳七伤往后瞧：五劳，是心、肝、脾、肺、肾五脏的劳损；七伤，是喜、怒、忧、思、悲、恐、惊的七情伤害。这一式，转头扭臂，调整大脑与脏
腑联络的交通要道——颈椎；同时挺胸，刺激胸腺，改善大脑对脏腑的调节能力，增强免疫和体质，促进自身的良性调整。

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、摇头摆尾去心火：心火者，思虑过度，内火旺盛。要降心火，须得肾水，心肾相交，水火既济。这一式，上身前俯，尾闾摆动，使心火下降，肾水上
升，可以消除心烦、失眠多梦。
      
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、两手攀足固肾腰：这一式前屈后伸，双手按摩腰背下肢后方，使人体的督脉和足太阳膀胱经得到拉伸牵扯。

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、攒拳怒目增气力：肝主筋，开窍于目。这一式马步冲拳，怒目瞪眼，均可刺激肝经系统，使肝血充盈，肝气疏泄，强健筋骨。

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、背后七颠百病消：颠足而立，拔伸脊柱，下落振身，按摩五脏六腑，下落振荡导致全身的抖动，有利于消除百病。

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.