YEN-NIEN DAOGUAN™
Curriculum Development (02-3)
YANGJIA MICHUAN TAIJIQUAN
BASIC EXERCISES
Days 3 & 6 Verbal Instructions
Choreographed by Wang Yen-nien
Recorded in 1971 at the Grand Hotel Teaching Area, Wang Yen-nien calls out the breathing and the names of Yangjjia Michuan Taijiquan Basic Exercises and Form.
Audio CD Transcribed by Gordon Chen
Translated into English by Julia Fairchild
TRACK 01: Time 30:46
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基本動作名稱 Name of the Basic Exercise
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時間 Time |
口 令 Verbal Instructions |
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楊家秘傳太極拳基本動作/ Yangjia Michuan Taijiquan Jiben Dongzuo/ Yangjia Michuan Taijiquan Basic Exercises |
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開始/ Kaishi/ Begin |
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預備式/ Yu Bei Shi/ Get Ready |
00’14” |
哈/ Ha/ Exhale |
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吸/ Xi/ Inhale |
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哈/ Ha/ Exhale |
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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 |
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吸/ Xi/ Inhale |
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F-1 |
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哈/ Ha/ Exhale |
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吸/ Xi/ Inhale |
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哈/ Ha/ Exhale |
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吸/ Xi/ Inhale |
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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 |
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F-2 |
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哈/ Ha/ Exhale |
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吸/ Xi/ Inhale |
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哈/ Ha/ Exhale |
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吸/ Xi/ Inhale |
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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 |
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F-3 |
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哈/ Ha/ Exhale |
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吸/ Xi/ Inhale |
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哈/ Ha/ Exhale |
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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 |
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吸/ Xi/ Inhale |
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左/L-1 |
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哈/ Ha/ Exhale |
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起/ Qi/ Come Up |
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吸/ Xi/ Inhale |
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哈/ Ha/ Exhale |
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03’56” |
向右轉/ Xiang You Zhuan/ Turn the Waist Right |
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吸/ Xi/ Inhale |
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04’06” |
向前彎腰/ Xiang Qian Wan Yao/ Bend Forward from the Waist |
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右/R-1 |
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哈/ Ha/ Exhale |
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吸/ Xi/ Inhale |
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哈/ Ha/ Exhale |
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04’40” |
向左轉/ Xiang Zuo Zhuan/ Turn the Waist Left |
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吸/ Xi/ Inhale |
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04’50” |
彎腰/ Wan Yao/ Bend Forward |
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左/L-2 |
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哈/ Ha/ Exhale |
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吸/ Xi/ Inhale |
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哈/ Ha/ Exhale |
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05’30” |
向右轉腰/ Xiang You Zhuan Yao/ Turn the Waist Right |
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吸/ Xi/ Inhale |
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05’40” |
彎腰/ Wan Yao/ Bend Forward |
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右/R-2 |
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哈/ Ha/ Exhale |
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吸/ Xi/ Inhale |
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哈/ Ha/ Exhale |
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06’25” |
向左轉腰/ Xiang Zuo Zhuan Yao/ Turn the Waist Left |
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吸/ Xi/ Inhale |
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左/L-3 |
06’37” |
哈/ Ha/ Exhale |
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吸/ Xi/ Inhale |
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哈/ Ha/ Exhale |
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07’22” |
向右轉腰/ Xiang You Zhuan Yao/ Turn the Waist Right |
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吸/ Xi/ Inhale |
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右/R-3 |
07’34” |
哈/ Ha/ Exhale |
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吸/ Xi/ Inhale |
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哈/ Ha/ Exhale |
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08’13” |
好/ Hao/ Finished |
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基本站樁/ Ji Ben Zhan Zhuang/ Basic Stance |
08’18” |
雙腿站樁/ Shuang Tui Zhan Zhuang/ Two-Leg Basic Stance |
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08’21” |
起勢/ Qi Shi/ Raise the Arms |
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吸/ Xi/ Inhale |
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哈/ Ha/ Exhale |
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注意：手放鬆/ Zhu Yi: Shou Fang Song/ Pay Attention: Hands Relaxed |
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兩手與肩同寬/ Liang Shou Yu Jian Tong Kuan/ The Two Hands Are Shoulder Width Apart |
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08’57” ‘ |
兩手與肩同高/ Liang Shou Yu Jian Tong Gao/ The Two Hands at Shoulder Height |
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沉肩垂肘/ Chen Jian Zhui Zhou/ Shoulders Relaxed, Elbows Down |
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坐胯/ Zuo Kua/ Sit Into the Hips |
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09’15” |
含胸收尾閭/ Han Xiong, Shou Wei Lu/ Sink the Chest, Tuck the Tail |
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氣沉丹田/ Qi Chen Dantian/ Sink the Qi to the Lower Abdomen |
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丹田呼吸/ Dantian Huxi/ Breath to the Dantian |
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注意：手不要用力/ Zhuyi: Shou Bu Yao Yong Li/ Pay Attention: No Tension in the Hands |
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要鬆腰坐胯/ Yao Song Yao Zuo Kua/ Relax the Waist, Sit Into the Hips |
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09’48” |
注意：下顎微收/ Zhu Yi: Xia Eh Wei Shou/ Pay Attention: Keep the Chin Slighly Tucked |
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頸宜直/ Jin Yi Zhi/ Back of the Neck Stretched Straight |
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兩眼向前平視/ Liang Yan Xiang Qian Ping Shi/ The Eyes Look Straight Ahead |
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10’02” |
全身放鬆/ Quan Shen Fang Song/ Whole Body Relaxed |
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注意 呼 吸/ Zhuyi Huxi/ Pay Attention to your Breath |
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10’56” |
注意兩肩放鬆/ Zhuyi Liang Jian Fang Song/ Pay Attention: Shoulders Relaxed |
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不要起來/ Bu Yao Qi Lai/ Don’t Let the Shoulder Come Up |
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放鬆/ Fang Song/ Keep them Relaxed |
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兩肘下垂/ Liang Zhou Xia Zhui/ Elbows Down |
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11’03” |
手不要太直/ Shou Bu Yao Tai Zhi/ Fingers Not Too Straight |
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也不要太彎/ Ye Bu Yao Tai Wan/ And Not Too Bent |
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兩個虎口要圓/ Liangge Hukou Yao Yuan/ The Two Tiger’s Mouths Rounded |
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大姆指稍微往裡翻/ Da Mu Zhi Xia Wei Wang Li Fan/ Curl the Thumb Inward Slightly |
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不要往外張/ Bu Yao Wang Wai Zhang/ Not Stretched Outwardly |
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鬆腰坐胯/ Song Yao Zuo Kua/ Relax the Waist, Sit Into the Hips |
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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 |
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11’36” |
呼吸要注意/ Huxi Yao Zhu Yi/ Pay Attention to Your Breathing |
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尾閭中正神貫頂/ Weilu Zhongzheng Shen Guan Ding/ Body Upright and Mindful |
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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 |
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就是說/ Jiu Shi Shou/ In Other Words: |
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不要用力/ Bu Yao Yong Li/ Don’t Use Force |
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要用意鍊氣不用力/ Yao Yong Yi, Lian Qi, Bu Yong Li/ Practice Mindfully, Cultivate Qi, Do Not Use Force |
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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 |
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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 |
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還有一分鐘/ Hai You Yi Fen Zhong/ One Minute Left |