1．左独步瀛洲势。此势身正头立，眼光平视，伸膀直肱，十指相叉，阳掌向上
毕，右脚稳地，左脚曲膝向右一提，尽力向左一踢，呼吸一口，只动左脚，周身不移，
接作下势。
\r左独步瀛洲势图\pt151A124.bmp\r
2．右独步瀛洲势。此势左换右，右换左，连踢四十五次，呼吸四十五口，顺作下
势。
\r右独步瀛洲势图\pt151A125.bmp\r
3．右御风着步势。此势将左脚稳地，右脚由稳地处弯环挨左脚背顺势向前一蹬，周身
不移，呼吸一口，接作下势。身掌诸法悉同前。
\r右御风着步势图\pt151A126.bmp\r
4．左御风着步势。此势左脚换如右，右脚换如左，连蹬三十六次，合前独步瀛洲四十
五共得九九之数，每一次呼吸一口，行功毕缓作下势。
\r左御风着步势图\pt151A127.bmp\r
5．俯掌顿脚势。此势将两脚挨紧，阳掌转朝下按，足尖一起，足跟一顿，一起一顿，一
呼一吸，共二十一次，正身平视。诸法悉同前。
\r俯掌顿脚势图\pt151A128.bmp\r
6．宛转舒眉第一势。此势将两手相叉，阳掌向内，挨身向上至两眉间，始掌如
握眉，呼吸一口，接作下势。
\r宛转舒眉第一势图\pt151A129.bmp\r
7．宛转舒眉第二势。此势将两拳所握之眉翻扬向外，尽力舒开，呼吸一口，接作下势。
\r宛转舒眉第二势图\pt151A130.bmp\r
8．宛转舒眉第三势。此势就前势竖起脊梁，曲膝下桩，后脚稳前脚垫，两拳握眉，回肱一排，
呼吸一口，接作下势。
\r宛转舒眉第三势图\pt151A131.bmp\r
9．宛转舒眉第四势。此势就前势将两拳尽力一撑，亦如舒眉状，其桩势气数悉同前。
\r宛转舒眉第四势图\pt151A132.bmp\r
右宛转舒眉四势毕为一次，向左一次向右一次为一轮，左右交互行三轮功始毕，图势缺左右
交互三轮者，为省笔也。
10．左转辘轳第一势。此势将右脚斜站，左脚平出，使右脚跟横对左脚尖头，身随斜，两手
伸膀直肱，阳掌朝上，尽力一撑，呼吸一口，接作下势。
\r左转辘轳第一势图\pt151A133.bmp\r
11．左转辘轳第二势。此势就前势将两掌朝上握紧，伸膀直肱，翻转拳头，往下一
挪至两股间，呼吸一口，接作下势。
\r左转辘轳第二势图\pt151A134.bmp\r
12．左转辘轳第三势。此势就前势将两拳翻转朝上提，紧挟两腋，膀与股对，肱与拳
平，呼吸一口，接作下势。
\r左转辘轳第三势图\pt151A135.bmp\r
13．左转辘轳第四势。此势就前势将左脚收回，在右脚后以脚尖挂地，右脚不动，两拳
翻顺随身下桩往下一锤，呼吸一口，接作下势。
\r左转辘轳第四势图\pt151A136.bmp\r
14．左转辘轳第五势。此势就前势将两脚稳地斜站，腰身起立，往上一伸，两手握拳往下一
锤，呼吸一口，换作下势。
\r左转辘轳第五势图\pt151A137.bmp\r
15．右转辘轳第一势。此势如左转辘轳第一势状，右脚换左，左脚换右，头身拳掌俱右向，体
势气数则皆同。
\r右转辘轳第一势图\pt151A138.bmp\r
16．右转辘轳第二势。此势如左转辘轳第二势状，脚身拳掌体势换向右，气数同。
\r右转辘轳第二势图\pt151A139.bmp\r
17．右转辘轳第三势。此势如左转辘轳第三势状，脚身拳掌体势换向右，气数同。
\r右转辘轳第三势图\pt151A140.bmp\r
18．右转辘轳第四势。此势如左转辘轳第四势状，脚身拳掌体势换向右，气数同。
\r右转辘轳第四势图\pt151A141.bmp\r
19．右转辘轳第五势。此势如左转辘轳第五势状，脚身拳掌体势换向右，气数同。
\r右转辘轳第五势图\pt151A142.bmp\r
按古人左右辘轳转法，先左转，后右转，名单辘轳，左右同转，名双辘轳，照图以左右交互
行三转，方合左右轮转之法。
20．左插脚乘空势。此势起功站定脚跟，竖起脊梁，两手握拳，膀肱下垂，耳肩鼻胸各
相对，眼光平视，牙关扣紧，鹊桥高架，呼吸三口，然后将左脚提起上前一步站稳，左膝一撑，
呼吸一口，右脚随提，换作下势。
\r左插脚乘空势图\pt151A143.bmp\r
21．右插脚乘空势。按此势合后势，一名日月图，又曰太极图，其调息、定气、一志、
凝神与诸势同，惟收神一法，合眼瞪目，俱从其便，但眼观界限近不在一尺内，远不逾五尺，
外，斯为合法。
\r右插脚乘空势图\pt151A144.bmp\r
此势就前势将右脚换如左，左脚换如右，体势气数皆同，左右交互，缓行一百步，一步一呼吸、
急行一百步，两步一呼吸，复缓行一百步，一步一呼吸，共三百步，呼吸二百五十口为一盘。
右插脚乘空二势行功至此，下台旋转而行，或丹台下不便行，先后一时择地行之，可另择一时行
之亦可，随行行之皆无不可。
22．顶上圆光上势。此势如环拱正立势站法，但两手握拳下垂，俟气定将两手挨身由脐下交互
而上至顶，如圆光状，呼吸一口，顺此接作下势。
\r顶上圆光上势图\pt151A145.bmp\r
23．顶上圆光下势。此势就前势将在顶两手，又交互而下至脐下，亦如圆光状，呼吸一口，导气
回旋，连作三次，呼吸三口，两手下垂还原，顺作下势。
\r顶上圆光下势图\pt151A146.bmp\r
24．游鱼摆翅后排势。此势就前势将两手握拳，挨身向后，两边阳拳一排，吸气一口，速作
下势。
\r游鱼摆翅后排势图\pt151A147.bmp\r
25．游鱼摆翅前分势。此势就前势将两手握拳，挨身收回转向前面，阳拳从中往两边一分，
呼气一口为摆翅一度，连摆三度，其功始毕。
\r游鱼摆翅前分势图\pt151A148.bmp\r
26．游鱼摆翅后捶势。此势就前势将两手握拳，伸膀直肱，挨身顺势向后一捶，呼吸一
口，速作下势。
\r游鱼摆翅后捶势图\pt151A149.bmp\r
27．游鱼摆翅前推势。此势就前势仍伸膀直肱，将两手握拳，挨身顺势向前一推，吸气
一口，再锤再推，三锤三推，三推三呼三吸，缓作下势。
\r游鱼摆翅前推势图\pt151A150.bmp\r
28．阳掌还原势。此势就前势伸膀肱，将握拳打开、阳掌向外，往下一垂，头身往上一
伸，呼吸一口，顺作下势。
\r阳掌还原势图\pt151A151.bmp\r
29．阴掌还原势。此势就前势伸膀直肱翻阴掌向外，往下一垂，头身往上一伸，呼吸一
口，顺作下势。
\r阴掌还原势图\pt151A152.bmp\r
30．顺掌还原势。此势就前势将两掌心向内，往下一垂，头身往上一伸，呼吸一口，顺
作下势。
\r顺掌还原势图\pt151A153.bmp\r
31．握掌还原势。此势就前势将两手握拳，顺势往下一垂，头身往上一伸，呼吸一
口，顺作下势。
\r握掌还原势图\pt151A154.bmp\r
32．顺气归田势。此势就前势将右掌按黄庭上，左掌按脐轮下，以右掌当中，从上推至脐下，
即以左掌随从脐下，由左边运上至黄庭上，又顺推至脐下，脐下右掌亦随从脐下由右边运上
至黄庭上交界处，再推再运，推运一轮，呼吸一口，推运二十一次，呼吸二十一口，随推随运，
顺所运清气尽归丹田，使之团结，俟作坐功，运充脏腑。
\r顺气归田势图\pt151A155.bmp\r
33．叉手还原势。此势就前势将两手叉两股上大骨处，大指在前，四指在后，呼吸一
口，顺作下势。
\r叉手还原势图\pt151A156.bmp\r
34．拱立归位势。此势就前势将两手收回，环拱还原气海，坐下呼吸三口，由急而
缓，行身图毕，接作坐功。
\r拱立归位势图\pt151A157.bmp\r
1. Left Single Step to Yingzhou Posture. In this posture, the body is upright and the head is held straight, with the gaze level. The shoulders are extended and the arms straightened. The ten fingers interlock with the palms facing upward. The right foot stands firmly on the ground, while the left knee bends to lift the foot toward the right, then kicks as far as possible to the left. One breath is taken. Only the left foot moves, while the rest of the body remains stationary. Upon completion, proceed to the next posture.
2. Right Single Step to Yingzhou Posture. This posture mirrors the previous one, swapping left and right. Perform forty-five consecutive kicks, accompanied by forty-five breaths, then proceed smoothly to the next posture.
3. Right Wind-Riding Step Posture. Place the left foot firmly on the ground. Bend the right foot from its stable position, bringing it close to the instep of the left foot, and then kick forward smoothly. The rest of the body remains stationary. Take one breath, then proceed to the next posture. All hand methods and principles are identical to the previous postures.
4. Left Wind-Riding Step Posture. Swap the actions of the feet compared to the right side: the left foot acts as the right did, and the right foot acts as the left did. Perform thirty-six consecutive kicks. Combined with the forty-five kicks of the "Single Step to Yingzhou," this totals eighty-one (9x9). Each movement corresponds to one breath. After completing the exercise, slowly proceed to the next posture.
5. Palm-Down Heel-Stomp Posture. Bring the two feet together. Turn the palms downward to press. Lift the toes, then stomp the heels. One lift and one stomp correspond to one exhalation and one inhalation. Repeat twenty-one times. Keep the body upright and gaze level. All other principles are identical to the previous postures.
6. Twisting and Brow-Relaxing First Posture. Interlock the hands with palms facing inward. Move them up along the body until they reach between the eyebrows. Shape the hands as if grasping the eyebrows. Take one breath, then proceed to the next posture.
7. Twisting and Brow-Relaxing Second Posture. From the previous posture, flip the fists outward and raise them, stretching them open as wide as possible. Take one breath, then proceed to the next posture.
8. Twisting and Brow-Relaxing Third Posture. Based on the previous posture, straighten the spine, bend the knees into a horse stance (Zhuang), stabilize the rear foot, and pad the front foot. Hold the fists at the eyebrows, retract the arms, and push backward. Take one breath, then proceed to the next posture.
9. Twisting and Brow-Relaxing Fourth Posture. Based on the previous posture, extend the fists outward as far as possible, maintaining the brow-relaxing shape. The stance and breath count remain the same as before.
Completing four repetitions of the "Twisting and Brow-Relaxing" sequence on the right constitutes one cycle. One repetition to the left and one to the right constitute one round. Perform three rounds alternating left and right to complete the exercise. The diagrams omit the illustration of the three alternating rounds for brevity.
10. Left Turning Winch First Posture. Stand with the right foot angled diagonally and the left foot extended flat. Align the heel of the right foot horizontally with the toe of the left foot. Lean the body slightly. Extend the arms with palms facing upward, pushing upward as hard as possible. Take one breath, then proceed to the next posture.
11. Left Turning Winch Second Posture. Based on the previous posture, grip the palms tightly while facing upward. Extend the shoulders and straighten the arms. Rotate the fists and move them down to the space between the thighs. Take one breath, then proceed to the next posture.
12. Left Turning Winch Third Posture. Based on the previous posture, rotate the fists upward and lift them, pressing tightly against the armpits. Align the shoulders with the thighs and the arms with the fists. Take one breath, then proceed to the next posture.
13. Left Turning Winch Fourth Posture. Based on the previous posture, retract the left foot and hook the ground with the toe behind the right foot. Keep the right foot still. Rotate the fists and follow the body's descent into a stance, hammering downward. Take one breath, then proceed to the next posture.
14. Left Turning Winch Fifth Posture. Based on the previous posture, stand firmly with both feet in a diagonal stance. Straighten the waist and torso, extending upward. Grip the fists with both hands and hammer downward. Take one breath, then transition to the next posture.
15. Right Turning Winch First Posture. Similar to the "Left Turning Winch First Posture," but swap the positions of the left and right feet. The head, body, fists, and palms all face to the right. The body mechanics and breath counts remain identical.
16. Right Turning Winch Second Posture. Similar to the "Left Turning Winch Second Posture," but the feet, body, fists, and palms shift to the right. The breath counts remain identical.
17. Right Turning Winch Third Posture. Similar to the "Left Turning Winch Third Posture," but the feet, body, fists, and palms shift to the right. The breath counts remain identical.
18. Right Turning Winch Fourth Posture. Similar to the "Left Turning Winch Fourth Posture," but the feet, body, fists, and palms shift to the right. The breath counts remain identical.
19. Right Turning Winch Fifth Posture. Similar to the "Left Turning Winch Fifth Posture," but the feet, body, fists, and palms shift to the right. The breath counts remain identical.
According to ancient methods, turning first left then right is called "Single Winch." Turning both sides simultaneously is called "Double Winch." Following the diagrams, performing three turns alternating left and right conforms to the method of left-right wheel rotation.
20. Left Insertion Foot Soaring Empty Posture. Begin the exercise by standing firm on the heels, straightening the spine, and gripping the fists with arms hanging naturally. Align the ears, shoulders, nose, and chest. Gaze level. Clench the jaw. Elevate the tongue to the roof of the mouth (Queqiao). Take three breaths. Then, lift the left foot, step forward, and stabilize. Extend the left knee. Take one breath. Lift the right foot accordingly, transitioning to the next posture.
21. Right Insertion Foot Soaring Empty Posture. Combined with the following posture, this is also known as the "Sun and Moon Diagram" or "Taiji Diagram." The methods for regulating breath, stabilizing Qi, focusing intention, and concentrating spirit are the same as in other postures. Regarding the collection of spirit, closing the eyes or keeping them open may be chosen freely. However, the gaze should not be closer than one chi nor farther than five chi. This is considered correct.
In this posture, swap the actions of the feet: the right foot acts as the left did, and the left foot acts as the right did. The body mechanics and breath counts are identical. Alternate left and right. Walk slowly for one hundred steps, breathing once per step. Walk quickly for one hundred steps, breathing once every two steps. Then walk slowly again for one hundred steps, breathing once per step. Total three hundred steps, two hundred and fifty breaths constitute one set.
After completing these two postures of "Insertion Foot Soaring Empty" on the right, if rotating on the platform is inconvenient, perform this on the ground at the same time, or choose another time. Both walking while practicing and fixed-position practice are acceptable.
22. Top Round Light Upward Posture. Stand in the same manner as the "Arching Hands Upright Posture," but with fists hanging down. Once the Qi is settled, move the hands alternately up along the body from below the navel to the top of the head, forming a round light shape. Take one breath, then proceed to the next posture.
23. Top Round Light Downward Posture. Based on the previous posture, move the hands at the top of the head alternately down to below the navel, also forming a round light shape. Take one breath to guide the Qi in a cycle. Repeat three times, taking three breaths. Lower the hands to restore the original position, then proceed to the next posture.
24. Swimming Fish Waving Fins Rear Push Posture. Based on the previous posture, grip the fists and move them back along the body. Push the palms-up fists backward on both sides. Inhale. Proceed quickly to the next posture.
25. Swimming Fish Waving Fins Front Split Posture. Based on the previous posture, retract the fists along the body and turn them forward. Split the palms-up fists from the center to the sides. Exhale. This constitutes one wave of the fins. Repeat three times to complete this part of the exercise.
26. Swimming Fish Waving Fins Rear Hammer Posture. Based on the previous posture, extend the shoulders and straighten the arms. Grip the fists and follow the body's momentum to hammer backward. Take one breath. Proceed quickly to the next posture.
27. Swimming Fish Waving Fins Front Push Posture. Based on the previous posture, keep the shoulders extended and arms straight. Grip the fists and follow the body's momentum to push forward. Inhale. Hammer and push again. Perform three hammers and three pushes. Three pushes correspond to three exhalations and three inhalations. Proceed slowly to the next posture.
28. Yang Palm Restoration Posture. Based on the previous posture, extend the shoulders and arms. Open the fists so the palms face outward. Lower the hands. Extend the head and torso upward. Take one breath, then proceed to the next posture.
29. Yin Palm Restoration Posture. Based on the previous posture, extend the shoulders and straighten the arms. Flip the palms outward (Yin palm orientation). Lower the hands. Extend the head and torso upward. Take one breath, then proceed to the next posture.
30. Smooth Palm Restoration Posture. Based on the previous posture, turn the palms inward. Lower the hands. Extend the head and torso upward. Take one breath, then proceed to the next posture.
31. Gripped Palm Restoration Posture. Based on the previous posture, grip the fists. Lower the hands. Extend the head and torso upward. Take one breath, then proceed to the next posture.
32. Guiding Qi to Return to Field Posture. Based on the previous posture, place the right palm above the Huangting acupoint and the left palm below the navel. With the right palm centered, push from above down to below the navel. Then, let the left palm follow from below the navel, moving up along the left side to above the Huangting acupoint, then push down to below the navel again. Similarly, the right palm below the navel follows from below the navel, moving up along the right side to the junction above the Huangting acupoint. Push and circulate for one round, taking one breath. Perform this push and circulation twenty-one times, taking twenty-one breaths. As you push and circulate, ensure the clear Qi returns entirely to the Dantian to gather and consolidate. Prepare for seated meditation to circulate Qi and nourish the Zang-Fu organs.
33. Interlocked Hands Restoration Posture. Based on the previous posture, interlock the hands at the greater trochanter area of the upper thighs. Place the thumbs in front and the four fingers behind. Take one breath, then proceed to the next posture.
34. Arching Hands Returning to Position Posture. Based on the previous posture, retract the hands and arch them to restore Qi at the Qihai acupoint. Sit down and take three breaths, transitioning from rapid to slow. The "Body Movement Diagram" section concludes, proceeding to seated meditation.