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