1.1 Stand up right with feet shoulder-width apart, hands hanging naturally at the sides. 站直，雙腳分開與肩同寬，雙手自然下垂。

Close your eyes, relax your body, and take deep breaths.

閉上眼睛，放松身體，深呼吸。（Shut up, slowly inhale through your nose, then exhale.）

1.2 Inhale and lift your left foot to the left; Exhale and take an open step with your left foot falling. Inhale, swing both arms, palm back; Exhale, slightly bend your legs, and wrap your arms forward in front of your abdomen.

Relax the whole body, calm down, lift the head along the neck, lower the shoulders and elbows, and guard the dantian.

吸氣，左腳向左提起，呼氣，左腳下落成開立步；吸氣，兩臂兩側(cè)擺起，掌心向后；呼氣，兩腿微屈，兩臂外旋向前合抱于腹前。

全身放松，平心靜氣，順項(xiàng)提頂，沉肩垂肘，意守丹田。

Cross your hands and slowly straighten your legs. Inhale, rotate both hands inward and lift them up to the top of your head, palms facing upwards; Extend both arms, relax chest and body, hold your breath, and pause slightly; Exhale, spread your hands apart, slowly lower your body's center of gravity, lower your arms on both sides of your body, and embrace you forward in front of your abdomen. 

Repeat

兩手交叉，兩腿緩慢伸直。吸氣，兩手胸前內(nèi)旋向上托起至頭頂，手心朝上；兩臂伸直，舒胸展體，閉氣，略有停頓；呼氣，雙手分開，身體重心緩緩下降，兩臂身體兩側(cè)下落，向前合抱于腹前。   重復(fù)

Inhale, shift your body's center of gravity to the right, open your left foot to the left, and cross your palms upwards in front of your chest; Exhale, slowly bend your legs into horse steps, and bow your hands.

Inhale, shift the center of gravity to the right, and lift the left foot towards the right foot; Simultaneously, draw an arc from the right palm upwards to the right downwards; Exhale, stretch your left foot straight, and hold your palms from both sides in front of your abdomen.

Left and right are the same

Repeat

吸氣，身體重心右移，左腳向左開立，同時(shí)兩掌向上交叉于胸前；呼氣，兩腿徐緩屈膝成馬步，兩手開弓。

吸氣，身體重心右移，抬起左腳向右腳靠攏；同時(shí)右掌向上向右向下劃?。缓魵?，左腳并步伸直，同時(shí)兩掌分別由兩側(cè)下落捧于腹前。

右同

重復(fù)

Inhale, slowly lift your legs, straighten your knees, and place your left palm on your head with your palm facing upwards; Simultaneously, rotate the right arm inward with the palm facing downwards; Hold your breath, hold up on the left, press down on the right, reach the roots of your palms, relax your chest and stretch your body, and elongate your left waist; Exhale, loosen your waist and lower your hips, and slowly lower your body's center of gravity; Bend the left arm, turn the elbow outward, and place the left palm in front of the abdomen.

Left and right are the same

Repeat

吸氣，兩腿徐緩?fù)οド熘?，左掌上托至頭上，掌心朝上；同時(shí)右臂內(nèi)旋，掌心朝下；閉氣，左上撐，右下按，力達(dá)兩掌根，舒胸展體，拔長(zhǎng)左腰體；呼氣，松腰沉髖，身體重心緩慢下落；左臂屈肘外旋左掌經(jīng)面前落于腹前。

右同

重復(fù)

Inhale, slowly straighten your legs, fully rotate your arms outward, turn your palms outward, and turn your head to the left and back; Exhale, loosen your waist and lower your hips, slowly lower your body's center of gravity, slightly bend your knee joints, rotate your arms inward, and restore.

Left and right are the same

Repeat

吸氣，兩腿緩慢伸直，兩臂充分外旋，掌心向外旋，頭向左后轉(zhuǎn)；呼氣，松腰沉髖，身體重心緩緩下降，兩膝關(guān)節(jié)微屈，兩臂內(nèi)旋，還原。

右同

重復(fù)

① Inhale, shift the center of gravity to the left, and leave the left foot to the left; At the same time, cross your hands above your head and slowly squat down with your legs in horse steps; Exhale, place both hands on both sides, with palms attached above the knees.

② Inhale, slightly raise the center of gravity, move to the right, tilt the torso to the right, and then bend down; Hold your breath, pause; Exhale, shift the center of gravity to the left, and rotate the upper body from right to front to left; Inhale, shift your weight to your legs, and shake your head backwards; Exhale, lower your body, and take a step.

In the opposite direction

repeat

①吸氣，身體重心左移，左腳向左；同時(shí)兩手交叉至頭上方，兩腿緩慢下蹲成馬步；呼氣，兩手兩側(cè)下落，手掌附于膝蓋上方。

②吸氣，身體重心稍升起，向右移，軀干整體右傾，隨之俯身；閉氣，暫停；呼氣，身體重心左移，上體由右向前向左旋轉(zhuǎn)；吸氣，重心移至雙腿，頭向后旋搖；呼氣，上體下沉成，馬步。

相反方向

重復(fù)

① Transition. Inhale, straighten your legs, take a step with your left foot, stand shoulder width apart, and lift your hands sideways; Exhale, bend your arms and elbows, press your palms down on your chest, and place them on your side.

② Inhale and raise both arms to the top of your head; Exhale, bend your elbows, and press your palms down on your chest; Inhale, rotate the palms upwards, insert the palm fingers backwards along the armpits and massage them downwards along both sides of the spine to the buttocks; Exhale, bend forward, and rub your palms downwards along the back of your legs, passing through both sides of your feet and placing them on the top of your feet.

③ Inhale, stand up, and raise both hands sideways; Exhale, bend your arms and elbows, press your palms down on your chest, and place them on your side. Repeat ②

repeat

①過(guò)渡。吸氣，兩腿伸直，收左腳開步站立，與肩同寬，兩手經(jīng)側(cè)上舉；呼氣，兩臂屈肘，兩掌下按胸前，落于體側(cè)。

②吸氣，兩臂上舉至頭頂；呼氣，屈肘，兩掌下按經(jīng)胸前；吸氣，兩掌心旋向上，掌指順腋下向后插沿脊柱兩側(cè)向下摩運(yùn)至臀部；呼氣，上體前俯，兩掌沿兩腿后向下摩運(yùn)經(jīng)腳兩側(cè)置于腳面。

③吸氣，起身，兩手經(jīng)側(cè)上舉；呼氣，兩臂屈肘，兩掌下按胸前，落于體側(cè)。重復(fù)②

重復(fù) 

Transition: Inhale, shift the center of gravity to the right, and take a step to the left with your left foot; Slowly bend your knees and squat into horse steps, exhale, and hold your fists at your waist with both hands.

① Inhale and slightly lift the center of gravity of the body; While bending your knees and taking horse steps, exhale and slowly thrust forward with your left fist; Inhale, turn left fist into palm wrap, exhale, turn left palm into fist, bend elbow and retract to waist.

② Exhale while using your right fist to slowly and forcefully charge forward; Inhale, wrap your right fist around your palm, exhale, turn your right palm into a fist, bend your elbow, and retract to your waist.

Repeat.

過(guò)渡：吸氣，身體重心右移，左腳向左開步；兩腳徐緩屈膝半蹲成馬步，呼氣，兩手抱拳于腰間。

①吸氣，身體重心微微提起；屈膝成馬步的同時(shí)，呼氣，左拳徐緩用力向前沖出；吸氣，左拳變掌外纏繞，呼氣，左掌變?nèi)饣厥罩裂g。

②呼氣同時(shí)，右拳徐緩用力向前沖出；吸氣，右拳變掌外纏繞，呼氣，右掌變?nèi)饣厥罩裂g。

重復(fù)。

Transition, inhale, shift the center of gravity to the right, and walk with the left foot in unison; Exhale, stand upright, and place both hands on either side of the body; Inhale, lift your feet up, and pull your body up; Exhale and shake the ground with both feet falling.

Repeat

過(guò)渡，吸氣，身體重心右移，左腳并步；呼氣，直立，兩手收于身體兩側(cè)；吸氣，兩腳跟提起，身體上拔；呼氣，兩腳跟下落震動(dòng)地面。

重復(fù)

Inhale, rotate both arms inward, and swing to both sides; Exhale, bend your arms and elbows, and place your palms on top of each other at the dantian. After 1-2 breaths.

Stand on your own with both arms naturally falling, maintain a peaceful posture, relax your body, and breathe naturally.

吸氣，兩臂內(nèi)旋，向兩側(cè)擺起；呼氣，兩臂屈肘，兩掌相疊置于丹田處。呼吸1-2次后。

身體自立，兩臂自然下落，體態(tài)安詳，周身放松，呼吸自然。