第一图环拱正立势是为吐浊纳清而设，恐人过了一日，
宿了一夜中，有起居不洁，饮食不精，致生浊气，故先以吐纳分之；第二势起功，始作呼吸，说中
所谓出者，非下吸也，乃吐出浊气也。所谓入者，非上呼也，乃纳入清气也，凡行功一度，俱宜准此。
1．环拱正立势。凡行功时要将脚跟靠紧，脚尖立地，左手阳掌，右手握固，
安放黄庭之上，两膝直立，竖起脊梁，使耳对肩，鼻对胸，合眼收神，平视不出
一尺之外，牙关扣紧，舌抵上 ，气由鼻出，然后调息定气，一志凝神，计气出入三口，开步献杵，
由此起功。
\r环拱正立势图\pt151A1.bmp\r
2．献杵起功势。此势直立腰膝，高耸脊梁，脚跟离地、脚尖挂地，两手向前回抱合掌，指尖齐于
鼻尖，仍计气呼入三口，顺势推出，再作下势。其余耳鼻相对，收视、扣齿、抵
诸法同前。
\r献杵起功势图\pt151A2.bmp\r
3．出爪亮翅势。此势将手尽力推出，掌立腕直，平与肩齐，两掌底与两肩角对。计呼吸三口，
平收掌回原状作下势。余法同前。
\r出爪亮翅势图\pt151A3.bmp\r
4．双凤朝阳势。此势将两腕曲折根据膀，使腕膀平肩，掌向上立，如双凤朝阳之势。计呼吸三口后，
两掌根据身向左右排开作下势。余法同前。
\r双凤朝阳势图\pt151A4.bmp\r
5．飞鹰展翅势。此势将两掌排开，两掌上立，肩膀肱腕平直，如飞鹰展翅之势。
计气毕，两掌缓缓托上作下势。余法同前。
\r飞鹰展翅势图\pt151A5.bmp\r
6．双手托塔势。此势将两手向上托去，两掌心朝上，两掌背下对两肩窝，掌上如托塔负重之势。
计气毕，将两掌随左右肩角顺下，作下势。余法同前。
\r双手托塔势图\pt151A6.bmp\r
7．三峰峙立势。此势将两掌顺左右势直下，向外直立至两肩角，膀肱曲折，
两腋挟紧，使三腕天骨开张，掌并头如三峰峙立之状。计气毕，左手抱身，右肱横
前作下势。余法同前。
\r三峰峙立势图\pt151A7.bmp\r
8．龙探右爪势。此势将左手由前操抱后身背右扇子骨，复将右膀前撑，
右肱横前，掌如探物未得之状，齐与肩平。计气毕，顺势将右手抱身，左手横
前作下势。余法同前。
\r龙探右爪势图\pt151A8.bmp\r
9．龙探左爪势。此势操抱撑横探齐俱同前势，但其法移右于左耳。凡作二
势，探右爪，头眼向左，导气左旋；探左爪，头眼向右，导气右旋。各计呼吸，势
毕将两手收回至颈项横肱作下势。余法同前。
\r龙探左爪势图\pt151A9.bmp\r
10．横肱蹲立势。此势将掌心向下，掌背向上，指尖相对，肱与膀根据，
膀与肩直，左右一撑，呼吸一口，根据身顺作下势。余法同前。
\r横肱蹲立势图\pt151A10.bmp\r
l1．三才通气第一势。此势就前势将两手十指尽力叠交在颈项间，呼吸一口作
下势。余法同前。
\r三才通气第一势图\pt151A11.bmp\r
12．三才通气第二势。此势就前势根据身顺势尽力直肱按下丹田，呼吸一口作下势。余法
同前。
\r三才通气第二势图\pt151A12.bmp\r
13．三才通气第三势。此势就前势将两手向前直起对肩，阳掌向前力撑一手，呼吸一口作
下势。余法同前。
\r三才通气第三势图\pt151A13.bmp\r
14．三才通气第四势。此势就前势伸膀直肱，将两掌向外平，尽力朝两边一排，呼吸一口作下势。
余法同前。
\r三才通气第四势图\pt151A14.bmp\r
15．三才通气第五势。此势就前势将两手阳掌直分至背后，仍伸膀直肱，将两手指在后
叠交，阳掌向上，阴掌向下，尽力在后向下一掷，呼吸一口作下势。余法同前。
\r三才通气第五势图\pt151A15.bmp\r
16．三才通气第六势。此势就前势从背后伸膀直肱，挨身向前直起平肩，指仍叠交，掌
心向怀尽力前推，呼吸一口作下势。余法同前。
\r三才通气第六势图\pt151A16.bmp\r
17．三才通气第七势。此势就前势将掌翻转，掌心向外尽力前撑，呼吸一口作下
势。余法同前。
\r三才通气第七势图\pt151A17.bmp\r
18．三才通气第八势。此势就前势伸膀直肱，将两手直分作一字平肩，平倒两掌，十指向
前，掌心向左右之外，尽力一排，呼吸一口作下势。余法同前。
\r三才通气第八势图\pt151A18.bmp\r
19．三才通气第九势。此势就前势将两手从两腋耳边顺势插上，以膀伸肱直，掌立为合
式，掌心向内，掌背向外，中空不过一尺，尽力向上指，呼吸一口作下势。余法同前。
\r三才通气第九势图\pt151A19.bmp\r
20．三才通气第十势。此势就前势将两手十指叠交，掌心朝下，掌背朝上，往上一托，
呼吸一口作下势。余法同前。
\r三才通气第十势图\pt151A20.bmp\r
21．三才通气第十一势。此势就前势伸膀直肱，顺势放下，平与肩齐，十指仍交，
肩角与前腕仍对，尽力向前一推，呼吸一口作下势。余法同前。
\r三才通气第十一势图\pt151A21.bmp\r
22．三才通气第十二势。此势就前势将两手翻转，十指仍交，平与肩齐，掌心
向外，掌背向内，尽力前推，呼吸一口作下势。余法同前。
\r三才通气第十二势图\pt151A22.bmp\r
23．三才通气第十三势。此势体态气数与三才通气第四势同。
\r三才通气第十三势图\pt151A23.bmp\r
24．三才通气第十四势。此势就前势伸膀直肱，两掌直分至后，复伸膀直肱，使掌心朝上，
掌背朝下，十指叠交，在后往下一掷，呼吸一口作下势。余法同前。
\r三才通气第十四势图\pt151A24.bmp\r
右三才通气十四势是使三焦通达。凡在天庭上，地库下，人身中之窍，皆当以气贯之，故名
三才通气，图行至此，身中上自泥丸，下至尾闾，中及四肢之关窍穴脉网络，莫不节节玲珑，窍窍灵通，
此正身图中绝妙法门，学道者慎毋忽诸。
25．献杵还原势。此势就前势伸膀直肱，由后转前，曲腕回抱合掌，还献杵起功之势，呼吸一
口作下势。余法同前。
\r献杵还原势图\pt151A25.bmp\r
26．仰面朝天势。此势就前势将脚跟挨地立定，缓缓将头向后倒，面朝天，合掌，随之两
目反视，顺势呼吸三口，导气逆行，不可过倒，以仰面朝天为度。呼吸毕，缓缓顺势回转，再作下势。
余法同前。
\r仰面朝天势图\pt151A26.bmp\r
27．拱立归位势。此势就前势缓缓顺势回转，初如献杵还原之势，平气一口，再如环拱正立之势，
又平气一口，然后一呼一吸，调息定气，正身图全接作侧身图势。余诸法悉皆同前。
\r拱立归位势图\pt151A27.bmp\r
The first diagram, "Circular Embrace and Upright Standing Posture," is established specifically for expelling turbid qi and absorbing clear qi. It is feared that after a day and a night, due to unclean living habits and imprecise diet, turbid qi may accumulate in the body; therefore, it is first divided and expelled through tu-na (breathing exercises). The second posture marks the beginning of functional breathing. What is referred to as "exhaling" in the text does not mean inhaling downward, but rather expelling turbid qi from the body. What is referred to as "inhaling" does not mean exhaling upward, but rather absorbing clear qi into the body. For every cycle of practice, this principle should be strictly followed.
1. Circular Embrace and Upright Standing Posture. When practicing, one must press the heels together firmly, place the toes on the ground, hold the left hand in an open palm (Yang palm) facing outward, and clasp the right hand in Gu (a fist formation where the thumb presses against the base of the ring finger while the other fingers wrap around it), placing both hands above the Huangting acupoint. The knees should be straight, the spine upright, with ears aligned to the shoulders and the nose aligned to the chest. Close the eyes and gather the spirit, gazing levelly without extending more than three feet ahead. Clench the teeth, press the tongue against the upper palate, and let the breath exit through the nose. Then regulate the breath, stabilize the qi, focus the mind, and concentrate the spirit. Count three cycles of inhalation and exhalation, then step forward and join the palms in the gesture of offering pillars, thereby commencing the practice.
[Circular Embrace and Upright Standing Posture Diagram]
2. Offering Pillars Initiating Posture. In this posture, keep the waist and knees upright, elevate the spine, lift the heels off the ground while keeping the toes grounded, bring both hands forward to embrace and join the palms, aligning the fingertips with the tip of the nose. Continue counting three cycles of inhalation and exhalation, then push the hands forward smoothly before proceeding to the next posture. Other methods such as aligning ears and nose, gathering vision inward, clenching teeth, and pressing the tongue remain the same as before.
[Offering Pillars Initiating Posture Diagram]
3. Extending Claws and Brightening Wings Posture. Extend both hands fully forward, keeping the palms vertical and wrists straight, level with the shoulders, so that the bottom of each palm aligns with the respective shoulder joint. After three cycles of breathing, calmly retract the palms to the original position to proceed to the next posture. Other methods remain the same.
[Extending Claws and Brightening Wings Posture Diagram]
4. Twin Phoenixes Facing the Sun Posture. Bend both wrists to support them at the hips, keeping the wrists level with the shoulders, with palms facing upward, resembling twin phoenixes facing the sun. After three cycles of breathing, spread both palms along the body to the left and right sides to proceed to the next posture. Other methods remain the same.
[Twin Phoenixes Facing the Sun Posture Diagram]
5. Flying Eagle Spreading Wings Posture. Spread both palms apart, keeping them vertical, with shoulders, upper arms, and wrists held straight and level, resembling a flying eagle spreading its wings. Upon completion of the breath count, slowly lift both palms upward to proceed to the next posture. Other methods remain the same.
[Flying Eagle Spreading Wings Posture Diagram]
6. Two Hands Holding Up the Pagoda Posture. Lift both hands upward, palms facing up, with the backs of the hands facing down toward the shoulder hollows, as if holding a heavy pagoda. Upon completion of the breath count, lower both hands along the angles of the left and right shoulders to proceed to the next posture. Other methods remain the same.
[Two Hands Holding Up the Pagoda Posture Diagram]
7. Three Peaks Standing Firmly Posture. Lower both palms along the left and right directions until they stand vertically outward at the shoulder joints. Bend the arms, clamp the armpits tightly, and open the wrist and heavenly bones. Bring the palms and head together to resemble three peaks standing firmly. Upon completion of the breath count, embrace the body with the left hand and extend the right upper arm horizontally in front to proceed to the next posture. Other methods remain the same.
[Three Peaks Standing Firmly Posture Diagram]
8. Dragon Probing Right Claw Posture. Move the left hand from the front to embrace the back of the body against the right scapula. Then prop the right shoulder forward, extending the right upper arm horizontally in front, with the palm shaped as if probing for an object but not yet grasping it, level with the shoulder. Upon completion of the breath count, smoothly embrace the body with the right hand and extend the left hand horizontally in front to proceed to the next posture. Other methods remain the same.
[Dragon Probing Right Claw Posture Diagram]
9. Dragon Probing Left Claw Posture. The movements of embracing, proping, and horizontal probing are identical to the previous posture, but shifted to the left side. When practicing these two postures: when probing the right claw, turn the head and eyes to the left to guide the qi to rotate leftward; when probing the left claw, turn the head and eyes to the right to guide the qi to rotate rightward. Complete the breathing count for each, then retract both hands to the neck and extend the upper arms horizontally in front to proceed to the next posture. Other methods remain the same.
[Dragon Probing Left Claw Posture Diagram]
10. Horizontal Upper Arm Squatting-Standing Posture. Place the palms down and the backs of the hands up, with fingertips facing each other. Align the upper arms with the hips and the hips perpendicular to the shoulders. Push outwards to the left and right, take one breath, and follow the body's momentum to proceed to the next posture. Other methods remain the same.
[Horizontal Upper Arm Squatting-Standing Posture Diagram]
11. Three Powers Ventilation First Posture. Based on the previous posture, overlap the ten fingers of both hands as much as possible between the neck and shoulders. Take one breath to proceed to the next posture. Other methods remain the same.
[Three Powers Ventilation First Posture Diagram]
12. Three Powers Ventilation Second Posture. Based on the previous posture, follow the body's momentum to fully straighten the upper arms and press down towards the Dantian. Take one breath to proceed to the next posture. Other methods remain the same.
[Three Powers Ventilation Second Posture Diagram]
13. Three Powers Ventilation Third Posture. Based on the previous posture, raise both hands straight forward to align with the shoulders. Extend one hand forward with the Yang palm pushing forcefully. Take one breath to proceed to the next posture. Other methods remain the same.
[Three Powers Ventilation Third Posture Diagram]
14. Three Powers Ventilation Fourth Posture. Based on the previous posture, extend the shoulders and straighten the upper arms, spreading both palms outward horizontally, pushing them as far apart to the sides as possible. Take one breath to proceed to the next posture. Other methods remain the same.
[Three Powers Ventilation Fourth Posture Diagram]
15. Three Powers Ventilation Fifth Posture. Based on the previous posture, separate both Yang palms straight back behind the body. Keep the shoulders extended and upper arms straight. Overlap the fingers behind the back, with Yang palms facing up and Yin palms facing down, and throw them downwards forcefully behind. Take one breath to proceed to the next posture. Other methods remain the same.
[Three Powers Ventilation Fifth Posture Diagram]
16. Three Powers Ventilation Sixth Posture. Based on the previous posture, extend the shoulders and straighten the upper arms from behind, moving forward along the body until level with the shoulders. Keep the fingers overlapped, face the palms towards the chest, and push forward forcefully. Take one breath to proceed to the next posture. Other methods remain the same.
[Three Powers Ventilation Sixth Posture Diagram]
17. Three Powers Ventilation Seventh Posture. Based on the previous posture, flip the palms so they face outward and push forward forcefully. Take one breath to proceed to the next posture. Other methods remain the same.
[Three Powers Ventilation Seventh Posture Diagram]
18. Three Powers Ventilation Eighth Posture. Based on the previous posture, extend the shoulders and straighten the upper arms, separating both hands horizontally in a line with the shoulders. Invert both palms, pointing the ten fingers forward, with palms facing left and right outward, pushing them apart as far as possible. Take one breath to proceed to the next posture. Other methods remain the same.
[Three Powers Ventilation Eighth Posture Diagram]
19. Three Powers Ventilation Ninth Posture. Based on the previous posture, slide both hands up smoothly from beside the armpits and ears. Extend the shoulders and straighten the upper arms, keeping the palms vertical as the final form. Palms face inward, backs of hands face outward, maintaining a gap of no more than one foot. Point upwards forcefully. Take one breath to proceed to the next posture. Other methods remain the same.
[Three Powers Ventilation Ninth Posture Diagram]
20. Three Powers Ventilation Tenth Posture. Based on the previous posture, overlap the ten fingers of both hands, with palms facing down and backs of hands facing up. Lift them upwards forcefully. Take one breath to proceed to the next posture. Other methods remain the same.
[Three Powers Ventilation Tenth Posture Diagram]
21. Three Powers Ventilation Eleventh Posture. Based on the previous posture, extend the shoulders and straighten the upper arms, lowering them smoothly to be level with the shoulders. Keep the ten fingers overlapped, aligning the shoulder joints with the anterior wrists. Push forward forcefully. Take one breath to proceed to the next posture. Other methods remain the same.
[Three Powers Ventilation Eleventh Posture Diagram]
22. Three Powers Ventilation Twelfth Posture. Based on the previous posture, flip both hands, keeping the ten fingers overlapped, level with the shoulders. Palms face outward, backs of hands face inward. Push forward forcefully. Take one breath to proceed to the next posture. Other methods remain the same.
[Three Powers Ventilation Twelfth Posture Diagram]
23. Three Powers Ventilation Thirteenth Posture. The body posture and qi dynamics of this posture are identical to those of the Three Powers Ventilation Fourth Posture.
[Three Powers Ventilation Thirteenth Posture Diagram]
24. Three Powers Ventilation Fourteenth Posture. Based on the previous posture, extend the shoulders and straighten the upper arms, separating both palms straight back. Then re-extend the shoulders and straighten the upper arms, turning the palms up and backs of hands down. Overlap the ten fingers behind the back and throw them downwards forcefully. Take one breath to proceed to the next posture. Other methods remain the same.
[Three Powers Ventilation Fourteenth Posture Diagram]
The aforementioned fourteen postures of Three Powers Ventilation are designed to facilitate the free flow of the Sanjiao (Triple Burner). Whether located above in the Tian Ting (Heavenly Court/head), below in the Di Ku (Earth Store/lower abdomen), or within the apertures of the human body, all should be penetrated by qi; hence the name Three Powers Ventilation. Upon completing these diagrams, the body’s pathways from the Niwan Palace (top of the head) down to the Weilu Pass (tailbone), and including the networks of joints, acupoints, and meridians in the four limbs, become intricately connected and spiritually open. This is the exquisite method within the Zheng Shen Tu (Upright Body Diagrams). Practitioners of the Dao must not neglect this.
25. Offering Pillars Returning to Origin Posture. Based on the previous posture, extend the shoulders and straighten the upper arms, moving from back to front. Bend the wrists, embrace, and join the palms, returning to the initial Offering Pillars posture. Take one breath to proceed to the next posture. Other methods remain the same.
[Offering Pillars Returning to Origin Posture Diagram]
26. Face-Up to the Sky Posture. Based on the previous posture, place the heels firmly on the ground. Slowly tilt the head backward, facing the sky, with hands joined. Follow this by looking backwards with both eyes. Smoothly take three breaths to guide the qi in reverse flow. Do not overextend; stop when the face is fully upward. Upon completion of breathing, slowly return to the upright position following the momentum to proceed to the next posture. Other methods remain the same.
[Face-Up to the Sky Posture Diagram]
27. Embracing Stand Returning to Position Posture. Based on the previous posture, slowly return to the upright position following the momentum. Initially, assume the posture similar to the Offering Pillars Returning to Origin, regulating the breath once. Then, assume the Circular Embrace and Upright Standing posture, regulating the breath again. Finally, through one exhalation and one inhalation, regulate the breath and stabilize the qi. The Zheng Shen Tu (Upright Body Diagrams) sequence concludes here, connecting directly to the Ce Shen Tu (Side Body Diagrams) sequence. All other methods remain consistent with the preceding ones.
[Embracing Stand Returning to Position Posture Diagram]