Oral Commands of Chinese Waitankung

Oral Commands of Chinese Waitankung, edited by Chang Chih-Tung Memorial Culture and Education Foundation, 2024. (In Chinese-中文版)

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Notes

1. The oral commands in this version are integrated based on field exercising and are taught by Grand Master Chang Chih-Tung.
2. The newly added Part I: Opening Root Doors is based on the Tungpichuan.
3. The newly added oral commands of Movement of Turning your Ankles in Han Calisthenics and The Small Crane Step in Waitankung are also taught by Grand Master Chang Chih-tung. Those are also practiced widely in field exercising.
   
4. In the advanced classes of Waitankung, the Movement sequence is arranged by Waitankung, Han Calisthenics, and Acupuncture Massage. This sequence arrangement is the same as the ones in the book of Chinese Waitankung Illustrated New Edition.
5. However, in the field classes of Waitankung, the Movement sequence is arranged by Han Calisthenics, Waitankung, and Acupuncture Massage. The purpose of exercising Han Calisthenics at first is to warm and relax the whole body.
6. For caring about the people in the field classes, these oral commands are in the sequence arrangement by Han Calisthenics, Waitankung, and Acupuncture Massage.
7. Each movement generally takes for 1 minute or counts to 27 in heart which each count lasts 2 seconds. The time you take depends on your condition. You can take 18, 27, 36, or 49 counts.
8. This version of oral commands for Waitankung is only for a reference template. You can refine it according to your needs and emphases.
9. The purpose of oral commands is to emphasize the key points while exercising. In general, the shorter command is better. However, for a beginner, the more detailed or longer oral commands are also suitable. 
   
10. The part of Han Calisthenics only consists of 8 movements suitably for field classes that follow the instruction by Grand Master Chang Chih-Tung.
11. In the Part of Waitankug, the previous Movement of Left Leg Trembling and Movement of Right Leg Trembling are integrated as the Movement of Single Leg Trembling. It also adds another Movement of The Small Crane Step, which is also taught by Grand Master Chang Chih-Tung in his late years.
12. In Part of Acupuncture Massage, many movements are newly added based on field exercising.

Part I: Opening Root Doors 

A: Commands of Easing Shoulders

1. Good morning everyone. (Bow each other.) Move your feet apart and straighten your body.
   
2. Swing arms backward in circles. 1, 2, 3, 4, 5, 6, 7, 8, and 9.
3. Swing arms forward in circles. 1, 2, 3, 4, 5, 6, 7, 8, and 9.

B: Commands of Crotches Lifting

1. Lift your crotches in the same place without moving steps and starting by your right crotch. 1, 2, 3, 4, 5, 6, 7, 8, and 9.

Part II: Han Calistentics

Movement 1: The Preliminary Movement of Han Calisthenics

1. The Preliminary Movement of Han Calisthenics.
2. Straighten your body toward the East.
3. The tongue tip touches the ridge of the upper teeth. Mind the Baihui Acupoint. The upper and lower teeth are in touch with each other slightly. The lips are closed slightly. The eyes look ahead horizontally.
4. Relax your whole body, clear your mind, and breathe naturally.

Movement 2: Arms Arching

1. Arms Arching.
2. Straighten your body and squat your body.
3. Shift and rotate your feet apart outward into a line, and stand up.
4. Put your left hand above your lower abdomen, and put your right hand palm on your left palm.
5. Start Heng Ha Calisthenics.
6. (Left Move, 3 times) Heng, Ha; Heng, Ha; Heng, Ha.
7. Right Move (3 times). Heng, Ha; Heng, Ha; Heng, Ha.

Movement 3: Head Turning

1. Head Turning.
2. Lift up your palms.
3. (Left Move) Look at your left middle finger for 5 seconds.
4. Be upright.
5. (Right Move) Look at your right middle finger for 5 seconds.
6. Be upright.
7. Straighten your body, squat your body, the feet be upright back, and stand up.

Movement 4: Body Slanting

1. Body Slanting.
2. (for 9 times/moves). Heng, Ha (Left Move); Heng, Ha (Right Move); Heng, Ha (Left Move); Heng, Ha (Right Move); Heng, Ha (Left Move); Heng, Ha (Right Move); Heng, Ha (Left Move); Heng, Ha (Right Move); Heng, Ha (Left Move); 

Movement 5: Arms Whirling

1. Arms Whirling.
2. Straighten your body and squat your body.
3. Move your left foot outward a step.
4. The feet are aligned with the edges of the outer shoulders.
5. Lift up your hands. Sound Ha three times for both left and right sides.
6. (Left side) Ha, Ha, Ha.
7. Be upright.
8. (Rigth side) Ha, Ha, Ha.
9. Be upright.
10. Lift up your hands  above your head and hold on for 20 seconds. The palms face each other.
11. Put down your hands slowly.

Movement 6: Basket Swinging

1. Basket Swinging.
2. Straighten your body and squat your body.
3. Move your left foot outward more a step.
4. Shift and rotate your right toes 45 degrees.
5. Your two hands hug a big ball.
6. Turn your crotches. (20 times for both left and right sides)
7. Stop.
8. Be upright for your right toes.
9. Move your left foot back and align with the edges of outer shoulders.
10. Stand up.

Movement 7: Waist Bending

1. Waist Bending.
2. (for 9 times/moves). Heng, Ha (Left Move); Heng, Ha (Right Move); Heng, Ha (Left Move); Heng, Ha (Right Move); Heng, Ha (Left Move); Heng, Ha (Right Move); Heng, Ha (Left Move); Heng, Ha (Right Move); Heng, Ha (Left Move);

Movement 8: Pulling Grass

1. Close your feet together.
2. The fingertips are toward the ground.
3. Pulling Grass.
4. (for 9 times/moves). Xi (inhale), Hu (exhale) (Left Move); Xi , Hu (Right Move); Xi, Hu (Left Move); Xi, Hu (Right Move); Xi, Hu (Left Move); Xi, Hu (Right Move); Xi, Hu (Left Move); Xi, Hu (Right Move); Xi, Hu (Left Move);
5. Be upright.

Movement of Turning your Ankles

1. Turn your ankles. (9 rounds ) (Left) 1, (Right) 2; 2, 2; 3, 2; 4, 2; 5, 2; 6, 2; 7, 2; 8, 2; 9,2;  (The left move is to lift your left leg up directly outward beside your left leg, and look at your left ankle. It can open your left crotch. The right move is to lift your right leg up directly outward beside your right leg, and look at your right ankle.)

Movement 9: Arms Expanding

1. Straighten your body and squat your body.
2. Move your left foot outward a big step.
3. Left Move (for 3 times).
4. Be upright.
5. Right Move (for 3 times).
6. Be upright.
7. Lift up your knees and swing your hands to make no progress for 36 steps.
8. Stop.

Part III: Waitankung

Commands of The Preliminary Movement

1. Close your legs together, relax your whole body, and harmonize your breaths.
2. Waitankung Preliminary Movement.
3. Strengthen up your waist and squat your body toward the East.
4. Move aside your left foot a step and align with the edges of inner shoulders.
5. Get your right toes upright.
6. Turn your hand back ahead and stretch out your fingers loosely.
7. Raise up the index finger and open your tiger mouths (the pad between the thumb and index finger on each hand).
8. Tongue tip touches the ridge of upper teeth.
9. Two lips are slightly in touch with each other, and the upper and lower teeth are slightly in touch with each other.
10. Tuck the Chin in.
11. Straighten your head and mind the Baihui acupoint.
12. Relax your shoulders and widen your chest.
13. Empty your lower abdomen and bend your knees by a finger's belly distance.
14. Relax your feet.
15. The eyes look ahead horizontally.
16. Clear your mind, breathe naturally, and relax the whole body to quietly wait for the coming of Original Chi.
17. (Vibrate your hands and body for 25 minutes.)
18. Stop slowly.

Movement 1 Commands: Respiration in Tortoise Style

1. The Movement of Respiration in Tortoise Style.
2. Move your left hand above your navel and put the right palm on the left hand back.
3. The two thumbs are crossed with a little hole (called a tiger eye).
4. To inhale and then exhale that consists of a breath. Take nine breaths in total.
5. Stop.

Movement 2 Commands: Arms Swinging

1. The Movement of Arms Swinging.
2. Straighten up your waist and sit down your body. Move your left foot outward by half a step to align with the edges of your outer shoulders.
3. Lift up your left hand and expand ahead.
4. The first time, your right palm presses your left tiger mouth (the hand pad between your thumb and index finger) in two seconds. 1 and 2.
5. Turn your right palm in a circle.
6. Your left palm presses your right tiger mouth in two seconds. 1 and 2.
7. Separate your hands apart horizontally.
8. Swing your arms backward and then forward back smoothly and loosely.
9. The second time, …(Repeat steps 4 to 7 for another 8 times.), the ninth time, ….
10. Relax your shoulders and sit down on your crotches. Vibrate your arms gently.
11. Stop.
12. Move your left hand toward the center.
13. Your right palm presses your left tiger mouth in two seconds. 1 and 2.
14. Turn your right palm in a circle.
15. Your left palm presses your right tiger mouth in two seconds. 1 and 2.
16. Separate your hands apart horizontally.
17. Swing your arms backward, bend your body 45 degrees, focus on the top triangle point on the ground.
18. The hands hold little balls upside down and vibrate gently.
19. Stop.
20. Swing your arms back slowly and put down your arms lightly.
21. Move your left foot back a half step aligned with the edges of inner shoulders.

Movement 3 Commands: Arms Fluttering

1. The Movement of Arms Fluttering.
2. Turn your hands forward, be closed together, lift up, and separate apart horizontally.
3. Lift up your toes.
4. Press your palms nine times (that is pressing your palms and bending your fingers backward for nine times). 1, 2, 3, 4, 5, 6, 7, 8, and 9.
5. Relax your whole body and vibrate your hands gently.
6. Stop.

Movement 4 Commands: Fists Circling

1. The Movement of Fists Circling.
2. Fold the thumb finger, the index finger, the third finger, the fourth finger, and the fifth finger.
3. The fists move toward the ears closely and turn your palms outward.
4. Twist your fists nine times. 1, 2, 3, 4, 5, 6, 7, 8, and 9.
5. Lift up your fists and make circles (or in the straight way of up and down).
6. Turn your wrist while moving upward and turn your elbows while moving downward.
7. Stop.
8. The fists pass by the ears backward, lift up above the chest, open your fingers slowly, and put down gently.

Movement 5 Commands: Vertical Arms Stretching

1. The Movement of Vertical Arms Stretching.
2. Lift up your left hand to your chest and put your right hand above your lower abdomen with two palms facing each other for three seconds.
3. Separate slowly your hands to stretch your left hand upward the sky and stretch your right hand  downward the earth. The left palm faces upward and the right palm faces downward.
4. Press two hands 9 times. 1, 2, 3, 4, 5, 6, 7, 8, and 9.
5. Pat your hands gently.
6. Your whole body is upright without any force.
7. Stop.
8. Put down your left hand in a circle slowly to your lower abdomen while looking at the middle finger of your left hand.
9. Lift up your right hand to your chest and put your left hand above your stomach with two palms facing each other for three seconds.
10. Separate your hands to stretch your right hand upward the sky and stretch your left hand  downward the earth. The right palm faces upward and the left palm faces downward.
11. Press two hands 9 times. 1, 2, 3, 4, 5, 6, 7, 8, and 9.
12. Pat your hands gently.
13. Your whole body is upright without any force.
14. Stop.
15. Put down your right hand in a circle slowly while looking at the middle finger of your right hand.

Movement 6 Commands: Crossed-Arms Waving

1. The Movement of Crossed-Arms Waving.
2. Cross your arms, let your hands be upright, and sit down on your crotches.
3. Press hands nine times. 1, 2, 3, 4, 5, 6, 7, 8, and 9.
4. Relax your wrists, upward your fingertips, and vibrate gently.
5. Stop.
6. Hold on your left hand and move your right hand forward to be crossed again.
7. Press hands nine times. 1, 2, 3, 4, 5, 6, 7, 8, and 9.
8. Relax your wrists, upward your fingertips, and vibrate gently.
9. Stop.
10. Put down yours hands slowly and stand upright.
    

Movement 7 Commands: Leveled Hands Lifting

1. The Movement of Leveled Hands Lifting.
2. Straighten your waists and squat your body.
3. Move your left foot a half step aligned with the edges of outer shoulders.
4. Opposite your hand fingertips horizontally with palms upward.
5. Lift up your hands from your lower abdomen to your chest.
6. Lift up your heels.
   
7. Press hands for nine numbers. 1, 2, 3, 4, 5, 6, 7, 8, and 9.
8. Turn your head left and be right back. 1, 2, and 3.
9. Turn your head right and be right back. 1, 2, and 3.
10. Relax your whole body and lift your hands up and down to draw your Chongmai, ie. the Thrusting Vessel (Meridian).
11. Stop.
12. Turn your palms upside down and move under the navel.
    
13. The heels touch down the ground.
    

Movement 8 Commands: Waist Turning

1. The Movement of Waist Turning.
2. Press your hands nine times. 1, 2, 3, 4, 5, 6, 7, 8, and 9.
3. Play the piano (knocking your ten fingers)
4. Turn your waist toward the left side and the right side in a circle.
5. Stop.

Movement 9 Commands: Body Trembling

1. The Movement of Body Trembling.
2. Expand your hands ahead horizontally with feet toes being upright.
3. Press your hands nine times. 1, 2, 3, 4, 5, 6, 7, 8, and 9.
4. Relax your whole body without any force and tremble gently.
5. Stop.
6. Move back your left foot a half step.

Movement 10 Commands: Single Leg Trembling

1. The Movement of Single Leg Trembling.
2. Lift up your left leg and press your foot nine times. 1, 2, 3, 4, 5, 6, 7, 8, and 9.
3. Move your left leg backward and turn your left crotch.
4. Tremble gently.
5. Stop.
6. Lift up your right leg and press your foot nine times. 1, 2, 3, 4, 5, 6, 7, 8, and 9.
7. Move your right leg backward and turn your right crotch.
8. Tremble gently.
9. Stop.

Movement 11 Commands: The Big Crane Step

1. The Movement of The Big Crane Step.
2. Straighten your waists and squat your body.
3. Move your left foot outward two little steps.
4. Turn your hand back toward ahead with fingers stretched loosely.
5. Walk ahead while lifting up your right crotch. (Walking from one side to the other side)
6. Stop.
7. Turn your palm toward ahead with fingers stretched loosely.
8. Step backward while stretching your left leg. (Stepping backward from one side to the other side)
9. Stop.
10. (Walking forward and backward by two or more rounds)
11. Move back your left foot a half step and straighten your body.

Movement 12 Commands: The Small Crane Step

1. The Movement of The Small Crane Step.
2. Turn your hand back toward ahead with fingers stretched out loosely.
3. The right foot starts to walk ahead. (Walking from one side to the other side)
4. Stop.
5. Turn your palm toward ahead with fingers stretched out loosely.
6. The left foot starts to step backward. (Stepping backward from one side to the other side)
7. Stop.
8. (Walking forward and backward by two or more rounds)

Part IV: Acupuncture Massage

1. Step on your feet and rotate your wrists. Left foot. 1, 2, 3. Right foot. 1, 2, 3. Left foot. 1, 2, 3. Right foot. 1, 2, 3.
2. Rub your hands. Then your three Yang meridians of hand and three Yin meridians of hand. (Rub your left hand starting from the hand back upward to the shoulder and then the inner upper arm down to the wrist. This is to be a round. Do 9 rounds for each hand.) Left hand. 1, 2, 3, 4, 5,6, 7, 8, 9. Right hand. 1, 2, 3, 4, 5,6, 7, 8, 9.
3. Rub your palms and sound a Ha to your palms. Ha.
4. Rub your palms and wash your face with your palms (9 rounds). Wash your ears (9 rounds). Rub your forehead (9 times). Back neck (9 times). Foreneck (9 times). Hold up your chin with your thumbs. (Massage) Tail of the eye (9 times). Tip of the eyebrow  (9 times). Inner corner of the eye (9 times). Outer corner of the eye (9 times). Draw the eye sockets slightly (9 circles).
5. Rub the bridge of your nose  (9 times). Kouheliao (禾髎穴 (口禾髎穴))  (9 times). Yankou (燕口穴)  (9 times). Chengjiang (承漿穴)  (9 times). Knock your fingers start from your tragus to Xinyan (新眼穴). Temple (太陽穴))  (9 times).
6. Pull down your earlobes (18 times). Flick your helix (耳輪） (9 times). Scratch your whole ears. The index finger presses the preauricular pit (9 times) (to balance the pressure between the inner and outer ears). Flick your Baihui (百會)  (9 times).
7. Left He Gu (合谷穴)   (9 times). Right He Gu (合谷穴)   (9 times). Left Zhongzhu (中渚穴) (the concave place between the 4th and 5th fingers)    (9 times). Right Zhongzhu (中渚穴)  (9 times). Rub your left wrist  (9 times). Rub your right wrist  (9 times).
8. Press the left heart acupoint with the thumb (the position above the inner wrist in distance of 4 fingers)  (9 times). 1, 2, 3, 4, 5,6, 7, 8, 9. Right heart acupoint  (9 times). 1, 2, 3, 4, 5,6, 7, 8, 9.
9. Left elbow  (9 times). Right elbows  (9 times).Hug your head back with your left hand. Left Triple Energizer  (左三焦）(18 times). Left armpit (9 times). Hug your head back with your right hand. Right Triple Energizer (右三焦） (18 times). Right armpit (9 times)
   
10. Rub your kidneys (behind the waists of your back) 36 times. Bent your upper body backward. (to expel the carbon air). Rub your hands and then rub your knees hardly 49 times. Rub your ankles 18 times. Rub your lower legs 18 times. Scratch the Ququan (曲泉穴) 9 times. (In the concave place behind the knee). Strike your legs for two rounds. (starting from the outer upper part to the lower part, and then to the inner upper part as a round.)
11. Catch your shoulders and ankles. (In the left move, catch your left shoulder with your right hand. In the meanwhile, catch your left lower ankle or foot with your left hand. In the right move, catch your right shoulder with your left hand. In the meanwhile, catch your right lower ankle or foot with your right hand.) 1 (left), 2 (right); 2, 2; 3, 2; 4, 2; 5, 2; 6, 2; 7, 2; 8, 2; 9, 2;
12. Strike your lower legs. (Strike your right lower leg with your left ankle. Then strike your left lower leg with your right ankle, interchangeably). 1 (left), 2 (right); 2, 2; 3, 2; 4, 2; 5, 2; 6, 2; 7, 2; 8, 2; 9, 2;
13. Kick your legs back. 1 (left), 2 (right); 2, 2; 3, 2; 4, 2; 5, 2; 6, 2; 7, 2; 8, 2; 9, 2;
14. Shrug your shoulders backward. 1, 2, 3, 4, 5, 6, 7, 8, 9. Forward, 1, 2, 3, 4, 5, 6, 7, 8, 9.
15. Turning your eyes. Don't move your head. (Look left, and look right interchangeably.) 1 (left), 2 (right); 3, 4; 5, 6; 7, 8; 9, 10; 11, 12; 13, 14; 15, 16; 17, 18; Close your eyes for 9 seconds to take a rest. Open your eyes and focus on a farther point. (18 seconds)
16. Stick your tongue out 9 times.
17. Rotate your tongue left and right each for 9 rounds.
    
18. Squat your body and up again interchangeably. (9 times)
19. Happy clapping (10 times). (The left move. The right hand claps the left hand, left elbow, left hand again, and the left hand follows up to clap the left shoulder. And finally the right hand also claps the left shoulder, too. The right move is the opposite.) (Left Move) 1, 2, 3, 4, 5; (Right Move) 2, 2, 3, 4, 5; (Left Move) 3, 2, 3, 4, 5; (Right Move) 4, 2, 3, 4, 5; (Left Move) 5, 2, 3, 4, 5; (Right Move) 6, 2, 3, 4, 5; (Left Move) 7, 2, 3, 4, 5; (Right Move) 8, 2, 3, 4, 5; (Left Move) 9, 2, 3, 4, 5; (Right Move) 10, 2, 3, 4, 5;
20. Sound Ha three times. Ha, Ha, Ha.
21. Ok. Thank you all. (Bow each other.)