基本動作名稱

Name of the Basic Exercise

時間

Time

口　令

Verbal Instructions

楊家秘傳太極拳基本動作/ Yangjia Michuan Taijiquan Jiben Dongzuo/ Yangjia Michuan Taijiquan Basic Exercises

開始/ Kaishi/ Begin

預備式/ Yu Bei Shi/ Get Ready

00’14”

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist = 1

00’45”

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist

吸/ Xi/ Inhale

F-1

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

吸/ Xi/ Inhale

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist = 2

01’44”

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist

F-2

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

吸/ Xi/ Inhale

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist = 3

02’28”

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist

F-3

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

左、右彎腰/ Zuo, You Wan Yao/ Bending Forward from the Waist Left and Right

03’12”

向左轉腰/ Xiang Zuo Zhuan Yao/ Turn the Waist Left

吸/ Xi/ Inhale

左/L-1

哈/ Ha/ Exhale

起/ Qi/ Come Up

吸/ Xi/ Inhale

哈/ Ha/ Exhale

03’56”

向右轉/ Xiang You Zhuan/ Turn the Waist Right

吸/ Xi/ Inhale

04’06”

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist

右/R-1

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

04’40”

向左轉/ Xiang Zuo Zhuan/ Turn the Waist Left

吸/ Xi/ Inhale

04’50”

彎腰/ Wan Yao/ Bend Forward

左/L-2

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

05’30”

向右轉腰/ Xiang You Zhuan Yao/ Turn the Waist Right

吸/ Xi/ Inhale

05’40”

彎腰/ Wan Yao/ Bend Forward

右/R-2

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

06’25”

向左轉腰/ Xiang Zuo Zhuan Yao/ Turn the Waist Left

吸/ Xi/ Inhale

左/L-3

06’37”

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

07’22”

向右轉腰/ Xiang You Zhuan Yao/ Turn the Waist Right

吸/ Xi/ Inhale

右/R-3

07’34”

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

08’13”

好/ Hao/ Finished

基本站樁/ Ji Ben Zhan Zhuang/ Basic Stance

08’18”

雙腿站樁/ Shuang Tui Zhan Zhuang/ Two-Leg Basic Stance

08’21”

起勢/ Qi Shi/ Raise the Arms

吸/ Xi/ Inhale

哈/ Ha/ Exhale

注意：手放鬆/ Zhu Yi: Shou Fang Song/ Pay Attention: Hands Relaxed

兩手與肩同寬/ Liang Shou Yu Jian Tong Kuan/ The Two Hands Are Shoulder Width Apart

08’57”

‘

兩手與肩同高/ Liang Shou Yu Jian Tong Gao/ The Two Hands at Shoulder Height

沉肩垂肘/ Chen Jian Zhui Zhou/ Shoulders Relaxed, Elbows Down

坐胯/ Zuo Kua/ Sit Into the Hips

09’15”

含胸收尾閭/ Han Xiong, Shou Wei Lu/ Sink the Chest, Tuck the Tail

氣沉丹田/ Qi Chen Dantian/ Sink the Qi to the Lower Abdomen

丹田呼吸/ Dantian Huxi/ Breath to the Dantian

注意：手不要用力/ Zhuyi: Shou Bu Yao Yong Li/ Pay Attention: No Tension in the Hands

要鬆腰坐胯/ Yao Song Yao Zuo Kua/ Relax the Waist, Sit Into the Hips

09’48”

注意：下顎微收/ Zhu Yi: Xia Eh Wei Shou/ Pay Attention: Keep the Chin Slighly Tucked

頸宜直/ Jin Yi Zhi/ Back of the Neck Stretched Straight

兩眼向前平視/ Liang Yan Xiang Qian Ping Shi/ The Eyes Look Straight Ahead

10’02”

全身放鬆/ Quan Shen Fang Song/ Whole Body Relaxed

注意 呼 吸/ Zhuyi Huxi/ Pay Attention to your Breath

10’56”

注意兩肩放鬆/ Zhuyi Liang Jian Fang Song/ Pay Attention:  Shoulders Relaxed

　　不要起來/ Bu Yao Qi Lai/ Don’t Let the Shoulder Come Up

　　放鬆/ Fang Song/ Keep them Relaxed

兩肘下垂/ Liang Zhou Xia Zhui/ Elbows Down

11’03”

手不要太直/ Shou Bu Yao Tai Zhi/ Fingers Not Too Straight

也不要太彎/ Ye Bu Yao Tai Wan/ And Not Too Bent

兩個虎口要圓/ Liangge Hukou Yao Yuan/ The Two Tiger’s Mouths Rounded

大姆指稍微往裡翻/ Da Mu Zhi Xia Wei Wang Li Fan/ Curl the Thumb Inward Slightly

不要往外張/ Bu Yao Wang Wai Zhang/ Not Stretched Outwardly

鬆腰坐胯/ Song Yao Zuo Kua/ Relax the Waist, Sit Into the Hips

兩腿的力量，重心完全坐在兩個腳心/ Liang Tui de Liliang, Zhongxin Wanquan Zuo Zai Liangge Jiao Xin/ The Pressure of the Two Legs Centered on the Soles of the Two Feet

11’36”

呼吸要注意/ Huxi Yao Zhu Yi/ Pay Attention to Your Breathing

尾閭中正神貫頂/ Weilu Zhongzheng Shen Guan Ding/ Body Upright and Mindful

滿身輕靈頂頭懸/Manshen Qingling, Dingtou Xuan/ Whole Body Light and Agile, As if Suspended from the Crown of the Head

就是說/ Jiu Shi Shou/ In Other Words:

不要用力/ Bu Yao Yong Li/ Don’t Use Force

要用意鍊氣不用力/ Yao Yong Yi, Lian Qi, Bu Yong Li/ Practice Mindfully, Cultivate Qi, Do Not Use Force

最少一次要站到五分鐘/ Zui Shao Yi Ci Yao Zhan Dao Wu Fen Zhong/ At the Very Least, Stand for Five Minutes

12’28”

現在已經站四分鐘了/ Xian Zai Yijing Zhan Si Fen Zhong Le/ Now We Have Been Standing for Four Minutes

還有一分鐘/ Hai You Yi Fen Zhong/ One Minute Left

不要動/ Bu Yao Dong/ Don’t Move

全身放鬆/ Quan Shen Fang Song/ Whole Body Relaxed

站好/ Zhan Hao/ Stand Steady

注意呼吸/ Zhuyi Huxi/ Pay Attention to Your Breathing

13’23”

好/ Hao/ Finished

手放下/ Shou Fang Xia/ Lower the Arms

哈/ Ha/ Exhale

13’37”

兩腿伸直/ Liang Tui Shen Zhi/ Straighten Both Legs

吸/ Xi/ Inhale

慢慢起來/ Man Man Qi Lai/ Come Up Slowly

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist

13’49”

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist

F-1

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

右腳收一半/ You Jiao Shou Yi Ban/ Bring the Right Foot in  a Half Step

吸/ Xi/ Inhale

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist

14’30”

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist

F-2

哈/ Ha/ Exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist

15’02”

左腳合起來/ Zuo Jiao He Qi Lai/ Bring the Left Foot In, Toes Together

吸/ Xi/ Inhale

F-3

15’14”

哈/ Ha/ Exhale

吸/ Xi/ Inhale

起來/ Qi Lai/ Straighten Up

注意/ Zhu Yi/ Pay Attention

蹲下（台語）枯落/ Dun Xia (Taiwanese: “Ku Luo”)/ Squat Down on Both Legs

15’35”

蹲下（台語）枯落/ Dun Xia (Taiwanese: “Ku Luo”)/ Squat Down on Both Legs

D-1

哈/ Ha/ Exhale

15’48”

起/ Qi/ Come Up

吸/Xi/ Inhale

注意: Zhuyi: Pay Attention

兩手扳腳（台語）/ Liang Shou Ban Jiao (Taiwanese)/ The Two Hands Pull the Back of the Heels

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist

F-1

16’00”

哈/ Ha/ Exhale

手對大腿的後邊/Shou Dui Da Tui de Hou Bian/ Place the Hands Against of the Back of the Thighs

下去扳腳（台語）/Xai Qu Ban Jiao (Taiwanese)/ Bend Forward, Pull the Back of the Heels

吸/ Xi/ Inhale

蹲下（台語）枯落/ Dun Xia (Taiwanese: “Ku Luo”)/ Squat Down on Both Legs

16’19”

蹲下（台語）/ Dun Xia/ Squat Down on Both Legs

D-2

哈/ Ha/ Exhale

吸/ Xi/ Inhale

16’38”

手扳腳/ Shou Ban Jiao

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist

16’43”

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist

F-2

哈/ Ha/ Exhale

吸/ Xi/ Inhale

蹲下（台語）枯落/ Dun Xia (Taiwanese: “Ku Luo”)/ Squat Down on Both Legs

17’05”

蹲下/ Dun Xia/ Squat Down on Both Legs

D-3

17’08”

哈/ Ha/ Exhale

吸/ Xi/ Inhale

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist

17’26”

扳腳/ Ban Jiao/ Pull the Back of the Heel

F-3

哈/ Ha/ exhale

吸/ Xi/ Inhale

哈/ Ha/ Exhale

注意/Zhu Yi/ Pay Attention

左右下勢/ Zuo, You Xia Shi/ Squats, Left and Right

18’00”

左腳離開（台語）/ Zuo Jiao Li Kai (Taiwanese)/ Take a Step to the Side with the Left Foot

大步/ Da Bu/ Big Step

下勢/ Xia Shi/ Squat

左腳轉（台語）/ Zuo Jiao Zhuan (Taiwanese)/ Pivot on the Left Heel

右手在前（台語）/ You Shou Xiang Qian (Taiwanese)/ Right Hand Forward

左手旁邊（台語）/ Zuo Shou Pang Bian (Taiwanese)/ Left Hand to the Side

右/S(R)-1

18’15”

下/ Xia/ Squat

哈/ Ha/ Exhale

起/ Qi/ Come Up

吸/ Xi/ Inhale

18’26”

轉腳（台語）/ Zhuan Jiao (Taiwanese)/ Pivot on the Heel

右手向右/ You Shou Xiang You/ Right Hand to the Right

左手向前/ Zuo Shou Xiang Qian/ Left Hand Forward

左/S(L)-1

18’30”

下/ Xia/ Squat

哈/ Ha/ Exhale

起/ Qi/ Come Up

吸/ Xi/ Inhale

18’44”

右手向前/ You Shou Xiang Qian/ Right Hand to the Front

左手向左/ Zuo Shou Xiang Zuo/ Left Hand to the Left

轉/ Zhuan/ Turn

右/S(R)-2

18’48”

下/ Xia/ Squat

哈/ Ha/ Exhale

手扳腳尖（台語）/ Shou Ban Jiao Jian (Taiwanese)/ Left Hand Pulls the Left Toes

吸/ Xi/ Inhale

19’01”

換手/ Huan Shou/ Change Hands

左手向前/ Zuo Shou Xiang Qian/ Left Hand Forward

右手向右/ You Shou Xiang You/ Right Hand to the Right

左/S(L)-2

19’05”

下/ Xia/ Squat

哈/ Ha/ Exhale

右手扳右腳尖（台語）/ You Shou Ban You Jiao Jian (Taiwanese)/ Right Hands Pulls the Right Toes

吸/ Xi/ Inhale

兩手向左右分開/ Liang Shou Xiang Zuo You Fen Kai/ Separate the Hands Left and Right

右/S(R)-3

19’20”

下/ Xia/ Squat

哈/ Ha/ Exhale

手扳腳尖（台語）/ Shou Ban Jiao Jian (Taiwanese)/ Left Hand Pulls the Left Toes

後手要平/ Hou Shou Yao Ping/ The Back Arm Straight and Parallel to the Ground

吸/ Xi/ Inhale

起來/ Qi Lai/ Come Up

手放下（台語）/ Shou Fang Xia (Taiwanese)/ Lower the Arms

再伸開/ Zai Shen Kai/ Stretch the Arms Open

左/S(L)-3

19’35”

下/ Xia/ Squat

哈/ Ha/ Exhale

右手扳腳尖（台語）/ You Shou Ban Jiao Jian (Taiwanese)/ The Right Hand Pulls the Right Toes

後手要平/ The Back Arm Straight and Parallel to the Ground

起/ Qi/ Come Up

吸/ Xi/ Inhale

好/ Hao/ Finished

左腳收回來（台語）/ Zuo Jiao Shou Hui Lai (Taiwanese)/ Pull the Left Foot In

哈/ Ha/ Exhale

19’54”

好/ Hao/ Finished

退一步/ Tui Yi Bu/ Take One Step Back with the Left Leg

右腳在前放鬆/ You Jiao Zai Qian Fang Song/ Right Foot in Front, Relaxed

左腳在後坐實/ Zuo Jiao Zai Hou Zuo Shir/ Sit Solidly on the Left Leg

左右轉腰（後腿）/ Zuo You Zhuan Yao/ Turning the Waist Left and Right

[推手基本動作 #1&2/ Tuishou Basic Exercise #1&2]

20’06”

向左向右轉腰/ Xiang Zuo Xiang You Zhuan Yao/ Twist the Waist Left and Right

手向前向後/ Shou Xiang Qian Xiang Hou/ Arms Swing Forward and Back

20’16”

開始/ Kaishi/ Begin

1/ Yi/ One

∫/ to

50/ Wushi/ Fifty

21’13”

好/ Hao/ Finished

換腿/ Huan Tui/ Change Legs

左右轉腰（後腿）/ Zuo You Zhuan Yao/ Turning the Waist Left and Right

[推手基本動作 #1&2/ Tuishou Basic Exercise #1&2]

坐後腿/ Zuo Hou Tui/ Sit Solidly on the Back Leg

左腳在前放鬆/ Zuo Jiao Zai Qian, Fang Song/ Left Foot Forward, Relaxed

腳尖著地/ Jiao Jian Zhao Di/ Ball of the Foot on the Ground

向右向左轉腰/ Xiang You Xiang Zuo Zhuan Yao/ Twist the Waist Left then Right

手向前向後擺動/ Shou Xiang Qian Xiang Hou Bai Dong/ Swing the Arms Forward and Back

21’38”

開始/ Kaishi/ Begin

1/ Yi/ One

∫/ to

50/ Wushi/ Fifty

22’40”

好/ Hao

換腿/ Huan Tui/ Change Legs

坐後腿/ Zuo Hou Tui/ Sit Solidly on the Back Leg

右腳在前放鬆/ You Jiao Zai Qina Fang Song/ Right Foot in Front, Relaxed

注意/ Zhuyi/ Pay Attention

向前彎腰/ Xiang Qian Wan Yao/ Bending Forward From the Waist

[推手基本動作 #4/ Tuishou Basic Exercise #4]

22’56”

向前彎腰/ Xiang Qian Wan Yao/ Bending Forward from the Waist

向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist

兩手起來/ Liang Shou Qi Lai/ The Two Arms Move Upward

身體起來/ Shenti Qi Lai/ As the Body Comes Up

手放下/ Shou Fang Xia/ The Arms Go Down

23’07”

開始/ Kaishi/ Begin

1/ Yi/ One

∫/ to

20/ Ershi/ Twenty

24’36”

好/ Hao/ Finished

換腿/ Huan Tui/ Change Legs

向前彎腰/ Xiang Qian Wan Yao/ Bending Forward From the Waist

[推手基本動作 #4/ Tuishou Basic Exercise #4]

向前彎腰/Xiang Qian Wan Yao/ Bending Forward From the Waist

左腳在前放鬆/ Zuo Jiao Zai Qian Fang Song/ Left Foot Forward, Relaxed

24’46”

開始/ Kaishi/ Begin

1

∫

20（台語）/ Ershi (Taiwanese)/ Twenty

26’15”

好/ Hao/ Finished

換腿/ Huan Tui/ Change Legs

左腳在後/ Zuo Jiao Zai Hou/ Left Foot Back

右腳在前放鬆/ You Jiao Zai Qian Fang Song/ Right Foot Forward, Relaxed

注意/ Zhuyi/ Pay Attention

左、右單腿跪化/ Zuo You Dan Tui Gui Xia/ Left, Right Spiral Down on One Leg

[推手基本動作 #5/ Tuishou Basic Exercise #5]

26’27”

向左轉腰/ Xiang Zuo Zhuan Yao/ Turn the Waist Left

前腳跪下（台語）/ Qian Jiao Gui Xia (Taiwanese)/ Kneeling with the Front Leg, [Spiral Down on the Back Leg]

向左跪化/ Xiang Zuo Gui Hua/ Turning Left, Spiral Down, Kneeling

身體放鬆（台語）/ Shenti Fang Song (Taiwanese)/ Whole Body Relaxed

26’37”

開始/ Kaishi/ Begin

1/ Yi/ One

∫/to

20（台語）/ Ershi (Taiwanese)/ Twenty

28’09”

好/ Hao/ Finished

換腿/ Huan Tui/ Change Legs

左、右單腿跪化/ Zuo You Dan Tui Gui Xia/ Left, Right Spiral Down on One Leg

[推手基本動作 #5/ Tuishou Basic Exercise #5   ]

前腳左腳在前放鬆/ Qian Jiao Zuo Jiao Zai Qian Fang Song/ Left Foot in Front, Relaxed

重心坐於後腿/ Zhongxin Zuo Yu Hou Tui/ Keep the Weight on the Back Leg

前腳放鬆/ Qian Jiao Fang Song/ Front Foot Relaxed

腰身向右轉/ Yao Shen Xiang You Zhuan/ Turning the Body Right

左腿跪化/ Zuo Tui Gui Hua/ Kneeling with the Left Leg, [Spiral Down on the Right Leg]

向右轉腰/ Xiang You Zhuan Yao/ Turning the Body Right

左腿跪化/ Zuo Tui Gui Hua/ Kneeling with the Left Leg, [Spiral Down on the Right Leg]

28’31”

開始/ Kaishi/ Begin

1/ Yi/ One

∫/ to

20/ Ershi/ Twenty

好/ Hao/ Finished

30’05”

好/ Hao

站好/ Zhan Hao/ Stand Ready

好（短音）/ Hao/ Finished (short sound)

30’31”

大腿抬平/ Da Tui Tai Ping/ Lift the Thighs Parallel to the Ground

好（長音）/ Hao/ Finished (long sound)

30’44’’

好/ Hao/ Finished