台中市中華外內丹功研究學會

〈 Back to the Contents of Training Materials for Chinese Waitankung 〉 Editing Notes This volume belongs to the kind of training materials for Chinese Waitankung. It has some features as follows. Most of the training materials are collected from the Chinese Edition of "Chinese Waitankung Illustrated" edited by the Ministry of Education, 1983. This volume also supplements the Oral Commands of Chinese Waitankung, Chinese and English Waitankung Glossary, and oral commands of Movement of Turning your Ankles in Han Calisthenics and The Small Crane Step in Waitankung. This volume is edited by the Chang Chih-Tung Memorial Culture and Education Foundation, Taiwan, ROC., January, 2024.

中英文外丹功詞彙-Chinese and Englsih Waitankung Glossary, 2024. 〈 Back to the Contents of Training Materials for Chinese Waitankung 〉 一、功架式名 （Titiles of Movement) 一、01、外丹功 (Waitankung) 外丹功預備式：The Preliminary Movement of Waitankung, in the short title as The Preliminary Movement. 面東龜息吐納法（功）：The Movement of Respiration toward the East in Tortoise Style, in the short title as The Movement of Respiration in Tortoise Style, or Respiration in Tortoise Style. 蹲身电手百壽功：The Movement of Squatting and Arms Swinging in Longevity, in the short title as The Movement of Arms Swinging, or Arms Swinging. 翼臂足翹一妙功：The Movement of Arms Fluttering and Toes Lifting up, in the short title as The Movement of Arms Fluttering, or Arms Fluttering. 疊指為拳神秘功：The Secret Movement of Folding Fingers to Fist, in the short title as The Movement of Fists Circling, or Fists Circling. 仙人托天按地功：The Movement of Supporting Sky and Press Earth by Immortals, in the short title as The Movement of Vertical Arms Stretching, or Vertical Arms...

Conclusions, Acupuncture Massage, collected from Chinese Waitankung Illustrated in 1983. ( Chinese Edition ) 〈 Back to the Contents of Training Materials for Chinese Waitankung 〉 F: Conclusions The part names in the eye area, the places of acupuncture (acupoints), and the methods of massaging are introduced one by one. The author teaches the exercisers too while teaching Waitankung. Although the middle and old-aged people have gotten in shape for the eyes, it still can make eyes smooth and cure light eye diseases by exercising the acupuncture massages. These effects are still not verified to get the functions of health care. Considering the severe situation of sight declining for young peoples, we hope the teachers in the junior and elementary schools can pay attention to these methods of acupuncture massage. It only takes a few minutes to guide students to finish the acupuncture massage in the morning activities and in the period before class.  If you can keep doing it, you will g...

Face part massage illustrated, Acupuncture Massage, collected from Chinese Waitankung Illustrated in 1983. ( Chinese Edition ) 〈 Back to the Contents of Training Materials for Chinese Waitankung 〉 E: Face part massage illustrated E1: Sizhukong (絲竹空) Your two thumb bellies hold up your chin and your palms face toward your face. Put down your two elbow tips on the table. Two palms are opposite to each other. Ten fingers are stretched out. Massage the the Sizhukong (絲竹空) acupoints by your two bellies of your middle finger 9 times. If you are standing up, the elbows are attached to the chest. See Picture 01. Picture 01: Massage Sizhukong (絲竹空) acupoints E2: Zanzhu (攢竹) Move your two bellies of your middle fingers to Zanzhu (攢竹) acupoints and massage them 9 times.  See Picture 02. Picture 02: Massage Zanzhu (攢竹) acupoints E3: Tongziliao (瞳子髎) Move your two bellies of your middle fingers to Tongziliao (瞳子髎) acupoints and massage them 9 times.  See Picture 02. Picture 03: Massage To...

The methods of Acupuncture Massaging, Acupuncture Massage, collected from Chinese Waitankung Illustrated in 1983. ( Chinese Edition ) 〈 Back to the Contents of Training Materials for Chinese Waitankung 〉 D: The methods of Acupuncture Massaging 1. Put down your two elbow tips on the table while the adults need not to do it. Your two thumb bellies hold up your chin and your palms toward your face. Put on your two bellies of your middle finger to the Sizhukong (絲竹空) acupoints at the outer eyebrows. The index finger, fourth finger, and the fifth finger are stretched out. Massage these two acupoints 9 times by your middle finger bellies. 2. Move your two bellies of your middle fingers to the Zanzhu (攢竹) acupoints. Massage these two acupoints 9 times by your middle finger bellies. 3. Move your two bellies of your middle finger to the Tongziliao (瞳子髎) acupoints. Massage these two acupoints 9 times by your middle finger bellies. 4. Move your two bellies of your middle finger bellies to the Jin...

The part of acupuncture, Acupuncture Massage, collected from Chinese Waitankung Illustrated in 1983. ( Chinese Edition ) 〈 Back to the Contents of Training Materials for Chinese Waitankung 〉 C: The part of acupuncture  C1: Sizhukong (絲竹空) Sizhukong (絲竹空) is at the outer edge of the tip of the eyebrow. The hollow orifice sinks down on it. There are two acupoints for both the left side and right side. Acupuncture: Treating the diseases of trachoma and unable to see clearly. Meridian: Within Bladder Function: It can prevent being unable to see by massaging this acupoint. C2: Zanzhu (攢竹) Zanzhu (攢竹) is in the end frame at the inner side of the eyebrow. It is near the concave area. There are two acupoints for both the left side and the right side.  Acupuncture: It can treat the diseases of walleye, lack of vision, tears being too much, etc.. Meridian: Within Bladder Function: It can prevent the lack of vision. C3: Tongziliao (瞳子髎) Tongziliao (瞳子髎) is at the ending part of the stria...

The part names of eyes, noses, and ears, Acupuncture Massage, collected from Chinese Waitankung Illustrated in 1983. ( Chinese Edition ) 〈 Back to the Contents of Training Materials for Chinese Waitankung 〉 B: The part names of eyes, noses, and ears The corner of the eye near the ear is called the outer corner of the eye (外眼角). The corner of the eye near the bridge of the nose is called the inner corner of the eye (内眼角). The circumference of the eyeball is called the eye socket (眼眶). The inner eye in the eye socket is called the eyeball (眼球). The eyebrow near the bridge of the nose is called the tail of the eye (眉端). The eyebrow near the nose is called the tip of the eyebrow (眉梢(眼尾)). The outer edge of the ear is called the helix (耳輪). The front area which protects the ear eye and like the triangle form is called the tragus (耳屏). The both sides of the mouth are called the outer of mouth (口角(嘴角)). The underneath of the mouth is called the chin (下巴). Picture B1: The part names of face Pi...

Foreword of Eye Massages, Acupuncture Massage, collected from Chinese Waitankung Illustrated in 1983. ( Chinese Edition ) 〈 Back to the Contents of Training Materials for Chinese Waitankung 〉 Part III: Supplementary Material for the Massage of Eyes Part A: Foreword of Eye Massage The eyes are the window to your soul. The health care for your eyes can result in your lifelong happiness. In ancient Chinese, there were sages who developed the ways of eye massage. These can prevent myopia (short sight) , treat eye diseases, and protect health for eyes. While massaging, close your eyes first and imagine that your eyes look far away while more farther is better. After that, the massage starts. While the author taught Waitankung in 1977, there are many middle and old-aged people who got light eye diseases. Therefore, the author taught the methods of eye acupoint massage to them. After accomplishing the eye massage, everyone felt very good and smooth. Their eye diseases recovered gradually. Att...

Movement 28: The Finishing Movement, Han Calithenics, collected from Chinese Waitankung Illustrated in 1983. ( Chinese Edition ) 〈 Back to the Contents of Training Materials for Chinese Waitankung 〉 Movement 28: The Finishing Movement A: Title The Finishing Movement of Han Calisthenics, in the short title as The Finishing Movement. B: Methods The right foot and left foot are closed together as if standing up straight. Hang down two hands beside the two legs. The eyes look ahead. The tongue tip is open and released. The upper and lower teeth do not touch each other. Lift up the Chi of your lower abdomen while making the first Ha sound, the second Ha sound, and the third Ha sound. This can soothe the accumulated fires of the chest and abdomen from exercising these 27 movements of Han Calisthenics. Open your mouth while sounding Ha. Sounding Ha can release the fires in the chest and abdomen, but also make the abdomen not stagnate the Chi. C: Photos Picture 27: The Finishing Movement of Ha...

Movement 27: Rolling Curtain (2), Han Calithenics, collected from Chinese Waitankung Illustrated in 1983. ( Chinese Edition ) 〈 Back to the Contents of Training Materials for Chinese Waitankung 〉 Movement 27: Rolling Curtain (2) A: Title The Movement of Rolling Curtain (2) B: Methods Following the above. Stand up your legs gradually and touch two heels down on the ground. Raise up your head gradually, tilt your head back, and straighten up finally. Your rear left foot keeps up the right foot, while the legs align with the edges of outer shoulders. The legs stand up while the whole body straightens up too. While standing up, the two fists lift up above the head by passing through the ears with clamping the head. The eyes of two fists are still opposite to each other. See Picture 26. This movement is of sounding Heng while fists lift up and sounding Ha while fists put down to the lower abdomen. It is a half circle of 180 degrees while the fists put down from the head to the lower abdomen...

Movement 26: Rolling Curtain (1), Han Calithenics, collected from Chinese Waitankung Illustrated in 1983. ( Chinese Edition ) 〈 Back to the Contents of Training Materials for Chinese Waitankung 〉 Movement 26: Rolling Curtain (1) A: Title The Movement of Rolling Curtain (1) B: Methods The feet align with the edges of the outer shoulders. The hand backs are outward toward the front. The right foot walks a step to the front right while the toes are upright to the heel of the right foot. Then bend half knees.  The right sole touches down on the ground. Then the left heel lifts up and the rear left leg half kneels. Open your groins. The eyes look ahead. The Baihui withstands the heart toward the ground while still stretching the neck straight. The chin is closed to and under the throat. The eyes look ahead. In the meantime, make two hollow fists, while the eyes of fists (tiger mouths of hands) are opposite to each other. Then raise your head bottom up. Stand up your legs gradually. See ...

Movement 25: Extracting the Silk, Han Calithenics, collected from Chinese Waitankung Illustrated in 1983. ( Chinese Edition ) 〈 Back to the Contents of Training Materials for Chinese Waitankung 〉 Movement 25: Extracting the Silk A: Title The Movement of Extracting the Silk. B: Methods 1. The feet align with the edges of outer shoulders. Stand straight. Lift your right hand on the front right of your chest. Where the right palm leans down slightly, the index finger and the thumb are opened as the form of a splayed arch. The other three fingers are stretched out, too. The splayed arch is toward the front right of your chest.  In addition, lift your left hand on the front left of your chest. Where the left palm leans down slightly, the index finger and the thumb are opened as the form of a splayed arch. The other three fingers are stretched out, too. The splayed arch is toward the front left of your chest.  The ten fingers of two hands also take the form of a splayed arch, too. T...

Movement 24: Head Raising and Lowering, Han Calithenics, collected from Chinese Waitankung Illustrated in 1983. ( Chinese Edition ) 〈 Back to the Contents of Training Materials for Chinese Waitankung 〉 Movement 24: Head Raising and Lowering A: Title The Movement of White Horse Raising Head, or The Movement of White Horse Raising and Lowering Head, in the short title as The Movement of Raising Head, or The Movement of Head Raising and Lowering. B: Methods The feet align with the edges of the inner shoulders (armpits). The waist makes a big bending for 90 degrees while the two legs stand still straight. The upper body is bent downward while the head is raised up. While in the bending, the arms hang down vertically toward the ground. The fingers are stretched out, the eyes look ahead, and the arms hang down under the knees. See Picture 23. In exercising this movement while keeping the posture of squatting the waist, sound Heng for inhaling while raising the head and sound Ha for exhaling ...

Movement 23: Squatted Swinging (2), Han Calithenics, collected from Chinese Waitankung Illustrated in 1983. ( Chinese Edition ) 〈 Back to the Contents of Training Materials for Chinese Waitankung 〉 Movement 23: Squatted Swinging (2) A: Title The Movement of Squatted Swinging (2). B: Methods The fists are swinging back and forth. The body still keeps half squatting. The knees are straight slightly. It takes 9 times to swing back and forth. The body turns back to the form of The Preliminary Movement of Waitankung. While the body swings up ahead, it takes the respiration of inner breathing. When moving the Chi starts from the lower abdomen to the breast, it is inhaling. When moving the Chi starts from the breast to the lower abdomen , it is exhaling. This movement belongs to one of the Leading Knees Calisthenics. The fists are swinging followed by the body exercising. This movement is suitable for the purposes of climbing mountains without being tired and walking a long road without exhau...

Movement 22: Squatted Swinging (1), Han Calithenics, collected from Chinese Waitankung Illustrated in 1983. ( Chinese Edition ) 〈 Back to the Contents of Training Materials for Chinese Waitankung 〉 Movement 22: Squatted Swinging (1) A: Title The Movement of Squatted Swinging (1). B: Methods The movement applies the knees' force. The knees are bent but hold on without leaning. Close your feet together. Squat your upper body in half or in slightness. The knees are bent forward. The body is relaxed and straight. The eyes look ahead horizontally. The fists hold tight. The feet thrust into the ground. The crotches are opened slightly. The two hand backs swing ahead while starting from the side of legs to the level of the shoulders. The body is swaying ahead.

Movement 21: Bell Shaking, Han Calithenics, collected from Chinese Waitankung Illustrated in 1983. ( Chinese Edition ) 〈 Back to the Contents of Training Materials for Chinese Waitankung 〉 Movement 21: Bell Shaking A: Title The Movement of Bell Shaking, or The Movement of Fists Shaking, or The Movement of Shaking Bell. B: Methods The feet aligne with the edges of outer shoulders. The arms hang down straight beside the legs. Make hollow fists and lift up. The two fist eyes are opposite to each other while lifting up above the head. The wrists are straight and relaxed. The arms stretched up with little bending but without any force. The knees bend slightly. Sound Ha while lifting up your fists and sound Heng while returning and putting down your fists. Whatever lifting up or putting down your two fists, you have to shake your fists like shaking the bell. Shake the fists 9 times. Putting the Heng Ha sounding in the shaking followed by the shaking of the legs can result in fantastic scenes...

Movement 20: Arms Swaying, Han Calithenics, collected from Chinese Waitankung Illustrated in 1983. ( Chinese Edition ) 〈 Back to the Contents of Training Materials for Chinese Waitankung 〉 Movement 20: Arms Swaying A: Title The Movement of Swaying Flowers by the Wind, or in the short title as Arms Swaying. B: Methods The feet aligne with the edges of outer shoulders. The arms hang down straight beside the legs. The fingers are stretched out naturally and not limited to any form. Vibrate your spine and back. Relax your two arms and crotches without clamping your groin. While exercising the Movement of Force Sustaining of Waitankung, stand the pillar in the position and float your two hands up gradually by your heart force without formality . See Picture 20. It is really fantastic that you will experience that your body is floating in the air. Your whole nerves are so easy and smooth. You can not buy this joyness even if you have a lot of money. After floating up your hands to the same l...

Movement 19: Seizing Flag  (Right), Han Calithenics, collected from Chinese Waitankung Illustrated in 1983. ( Chinese Edition ) 〈 Back to the Contents of Training Materials for Chinese Waitankung 〉 Movement 19: Seizing Flag  (Right) A: Title The Movement of Seizing Flag (Right). B: Methods The feet keep still. Turn and buckle the left hand upward and then toward the front gradually. Rotate the right hand while the palm turns upward gradually. Your hands exercise as seizing a flag while sounding Ha and exhaling to exercise hands gradually. In the meanwhile, turn your waist axle toward the right for 90 degrees. The left and right position can be referred to in Picture 19. This movement is suitable for the symptom of shuffling steps and it can strengthen your kidneys.

Movement 18: Seizing Flag  (Left), Han Calithenics, collected from Chinese Waitankung Illustrated in 1983. ( Chinese Edition ) 〈 Back to the Contents of Training Materials for Chinese Waitankung 〉 Movement 18: Seizing Flag  (Left) A: Title The Movement of Seizing Flag (Left). B: Methods The feet return to their original status. The right foot moves back aligned with the edges of outer shoulders. The arms hang down beside the legs. It is similar to the form of the Preliminary Movement. Then the right leg takes a diagonal bracing step while the right leg is straight and relaxed.  Squat or sit down on your left leg 45 or 25 degrees. The front right toes aligned with the right heel upright. The rear left toes aligned with the left heel upright or leaned slightly. The chest is widened in the level without being concave or convex. Hold back your tailbone. The eyes look ahead horizontally. Lift up your left hand above the shoulders while the left palm is outward, five fingers st...

Movement 17: Jumping and Back Pulling (Right), Han Calithenics, collected from Chinese Waitankung Illustrated in 1983. ( Chinese Edition ) 〈 Back to the Contents of Training Materials for Chinese Waitankung 〉 Movement 17: Jumping and Back Pulling (Right) A: Title The Movement of Jumping Step and Pulling Back (Right), in the short title as The Movement of Jumping and Back Pulling (Right). B: Methods Following the above movement, take back the left leg to the original position. Put down your arms beside your legs with palms toward the legs. Strengthen your body. Then, the right leg takes a step ahead and bows leg while jumping up. The toes align upright with the heels. The ankles are perpendicular to the knees. The left leg stretches out backward and the toes shift outward 45 degrees. The ankles should not be skewed and should be upright. While the right leg takes a jumping step, the arms lift up and stretch out above the head. The palms are opposite to each other and fingers are stretch...