QIGONG

 

太极气功十八式 【TAI CHI QIGONG SHIBASHI SET I 】 第一套）

无极起式；​ 开阔胸怀； 挥舞彩虹；抡臂分云； 定步倒卷肱； 湖心划船； 肩前托球； 转体望月； 转腰推掌； 马步云手；

捞海观天 ；推波助浪； 飞鸽展翅 ；屈膝冲拳； 野鹅飞舞； 环球飞轮； 提膝拍球； 收式。

 

太极气功十八式 【TAI CHI QIGONG SHIBASHI SET II 】（ 第二套）

起式调息；运转周天；风载杨柳；海底探针；渔翁撒网；仙人指路；顽童蹬脚；仙鹤拜月；黄龙探掌；拉弓射雕；双龙出海；

碧波荡漾；狮子戏球；怀中抱月；凤凰展翅；双峰贯耳；丹田运气；按掌屏气；擦掌收功。

 

太极气功十八式 【TAI CHI QIGONG SHIBASHI SET III 】 （ 第三套）

顶天立地舒筋骨；开阔胸怀强心肺；左右蹬摆健脾胃；荷花盛开祛风湿；曾心补肾望夕阳；平肝健胆海底针；开天辟地定终身；

下气冲拳展内壁；合掌挤压整脊柱；展翅飞翔活心肺；野马分鬃利糖尿；双手推掌挺腰背；丹田按摩补肠胃；採立正气驱邪气；

通筋活络铲地针；周身运气强身心；欢天喜地益睡眠；按掌行气乐滋滋；擦掌收功。

 

古老氣功八段錦【ANCIENT QIGONG; EIGHT PIECES OF BROCADE 】

在我国古老的导引术中，八段锦是流传最广，对导引术发展影响最大的一種

[From the ancient DAOYIN Technique, The eight piece of brocket is the most spread and wildly practiced until today]

兩手托天理三焦；左右開弓似射雕；調理脾胃需單擧；五勞七傷往后瞧；

搖頭擺尾去心火；兩手攀足固腎腰；攥拳怒目曾氣力；背後七顛百病消。

 

TAI CHI

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陈氏太极混元24式( Chen Style Hun Yuan FORM 24)

 

Section I【第一段】【di\ er\ duan\】

1.無極起式 [wu/ ji/ qi~ shi\】Starting Posture

2.金刚捣碓【jin- gang- dao~ dui-】]Buddha’s Warrior Pound Mortar

3.懒扎衣【lan~ zha- yi-】Leisurely Tie Coat

4.六封四閉【liu\ feng- si\ bi\】Six Blocking Four Closing

5.单鞭【dan- bian-】Single Whip

6.白鹤亮翅【bai/ he\ liang\ chi\】White Crane Spreads Wings

 

Section II【第二段】【di\ er\ duan\】

7.斜行拗步【xie/ xing/ ao/ bu\】Walk Obliquely and Twist Step

8.提收式【ti/ shou- shi\】Lift Hands and Raise Knee

9.前蹚拗步【qian/ tang/ ao/ bu\】Wade Forward and Twist Step

10.掩手肱捶【yan~ shou~ gong-(or more commonly hong/) chui/】Cover Hand Punch

11.披身捶【pi- shen- chui/】Shield Body Punch

12.背折靠【bei\ zhe/ kao\】Fold and Lean with Back

 

Section III【第三段】【di\ san- duan\】

13.青龙出水【qing- long/ chu- shui~】Green Dragon Emerge from Water

14.双推手【shuang- tui- shou~】Double Push Hand

15.三换掌【san- huan\ zhang~】Three Change Palm

16.倒捲肱【ddao\ juan~ gong- (or more commonly hong/)】Reverse Roll Arm

17.退步壓肘【tui\ bu\ ya- zhou~】Step Back Press Elbow

18.中盤【zhong- pan/】Middle Winding

 

Section IV【第四段】【di\ si\ duan\】

19.閃通背【shan~ tong- bei\】Dodge through Back

20.擊地捶【ji- di\ chui/】Ground Punch

21.平心捶【ping/ xin- chui/】Chest Level Punch

22.煞腰壓肘【sha- yao- ya- zhou~】Snap Waist Press Elbow

23.當頭炮【dang- tou/ pao\】Head Punch

24.收式【shou- shi\】Closing Posture

 

陳式混元四十八式太極拳(Chen Style Hun Yuan FORM 48) 

Section I【第一段】

1. 無極起式  【STARTING POSTURE】

2. 金刚捣碓   【BUDDA'S WORRIOR POUND MORTAR】

3. 懒扎衣 【LEISURELY TIE COAT】

4. 六封四閉 【SIX BLOCKING FOUR CLOSING】

5. 单鞭 【SINGLE WIPE】

6. 白鹤亮翅 【WHITE CRANE SPREAD WING

• Section II【第二段】

1. 斜行拗步【WALK OBLIQUELY TWIST STEP】

2. 提收式【LIFT HANDS RAISE KNEE】

3. 前蹚拗步 【WRD FORWRD TWIST STEP】

4. 掩手肱捶 【COVER HAND POUNCH】

5. 披身捶 【SHIELD BODY POUNCH】

6. 背折靠【FOLD LEAN WITH BACK】

Section III【第三段】

1. 青龙出水【GREEN DRAGON EMERGE FROM WATER】

2. 双推手【DOUBLE HAND PUSH】

3. 三换掌【THREE CHANGING PALMS】

4. 倒捲肱【REVERSE ARM ROLLING】

5. 退步壓肘【STEP BCK PRESS ELBOW】

6. 中盤【MIDDLE WINDING】

Section IV【第四段】

1. 閃通背【DODGE THROUGH BACK】

2. 擊地捶【GROUND PUNCH】

3. 平心捶【HEART LEVEL PUNCH】

4. 翻身二起脚【TURN BODY DOUBLE LIFTING FOOT】

5. 兽头式【BEAST HEAD】

6. 旋风脚【TORNADO KICK】

Section V【第五段】

1. 右蹬一跟【RIGHT HEEL KICK】

2. 小擒打【SMALL GRAD AND PUNCH】

3. 抱头推山【HUG HEAD PUSH MOUNTAIN】

4. 前招后招【FRONT AND BACK BLOCK】

5. 双震脚【DOUBLE STOMPING FOOT】

6. 玉女穿梭【FAIR LADY WORKING SHUTTLE】

Section VI【第六段】

1. 穿心肘【ELBOW THROUGH HEART】

2. 摆脚跌叉【SWING KICK STRADDLE SPLIT】

3. 金鸡独立【GOLDEN ROOSTER STAND ON ONE FOOT】

4. 十字脚【CROSS KICK】

5. 指裆捶【GROIN PUNCH】

6. 野马分鬃【WILD HORSE PARTING MANE】

Section VII【第七段】

1. 云手【CLOUD HAND】

2. 高探马【HIGH PADDING HORSE】

3. 左右擦脚【RIGHT AND LEFT BRUSH FOOT KICK】

4. 左蹬一跟【LEFT HEEL KICK】

5. 连珠炮【CHAIN CANON】

6. 白猿献果【WHITE APE PFFER FRUIT】

Section VIII【第八段】

1. 雀地龙 【LOW FLYING DRAGON】

2. 上步七星【FPRWARD STEP FORMING THE BIG DIPPER】

3. 退步跨虎【STEP BACK STRADDLE THE TIGER】

4. 煞腰壓肘【SNAP WAIST PRESS ELBOW】

5. 當頭炮【HEAD PUNCH】

6. 收式 【CLOSING POSTURE】

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陳式混元七十一式炮捶 (Chen Style Hun Yuan Form 71) 

【第一段】Section I

1. 无极起式  Beginning Posture

2. 金刚捣碓  Buddha's worrier pounding mortar

3. 懒扎衣 Leisurely tie coat

4. 六封四閉 six block four close

5. 单鞭 single wipe

6. 搬拦捶move block punch

7. 护心捶 heart protection punch

8. 斜行拗步 oblique walk

9. 煞腰壓肘 Snape waist press elbow

【第二段】Section II

1. 井榄直入 well axle straight in

2. 风扫梅花 wind blowing plum flower

3. 金刚捣碓 buddha's worrier ponding mortar

4. 庇身捶 shield body punch

5. 撇身捶 whip throw body punch

6. 斩手 cut hand

7. 翻花舞袖 churn flower wave sleeves

8. 掩手肱捶 cover hand punch

9. 飞步腰拦肘

【第三段】Section III

1. 云手 cloud hand

2. 高探马 high padding horse

3. 云手 cloud hand

4. 高探马 high padding  horse

5. 连珠炮(1) chain canon

6. 连珠炮(2) Chain canon

7. 连珠炮(3) chain canon

8. 倒骑麟 reverse riding the dragon beast

【第四段】IV

1. 白蛇吐信(1) White snake spit tongue

2. 白蛇吐信(2)

3. 白蛇吐信(3)

4. 海底翻花 churn flower at the bottom of the sea

5. 掩手肱捶 cover hand punch

6. 转身六合 turn around close six 

7. 左裹鞭炮(1) left wrapping firework

8. 左裹鞭炮(2)

9. 右裹鞭炮(1) right wrapping fire work

10. 右裹鞭炮(2)

11. 兽头式 beast head

【第五段】V

1. 劈架子 smashing 

2. 翻花舞袖 churn flower wave sleeves

3. 掩手肱捶 cover hand punch

4. 伏虎式

5. 抹眉红 draw red eye brew 

6. 黄龙三捣水 yellow dragon stirring water ( right)

7. 右黄龙三捣水 Left

8. 左蹬脚 left kick

9. 右蹬脚 right kick

10. 海底翻花 churn flower at bottom of the sea

11. 掩手肱捶 cover hand punch

【第六段】VI

1. 扫堂腿 sweeping floor leg

2. 掩手肱捶 cover hand punch

3. 左冲 dashing left

4. 右冲 dashing right

5. 倒插 reverse plunge

6. 海底翻花 bottom of sea churn flower

7. 掩手肱捶 cover hand punch

【第七段】VII

1. 夺二肱(1)

2. 夺二肱(2)

3. 连珠炮 chain cannon

4. 玉女穿梭 fair lady play shuttle

5. 回身炮 turn around punch

6. 玉女穿梭 fair lady play shuttle

7. 回身炮 turn around punch

8. 撇身捶 whip body punch

【第八段】VIII

1. 拗鸾肘 twist elbow strike

2. 顺鸾肘 elbow strike

3. 穿心肘 heart pierce punch 

4. 窝底炮 bottom punch

5. 井榄直入 well axle straight forward

6. 风扫梅花 wind blowing plum flower

7. 金刚捣碓 buddha's worrier pounding mortar

8. 收式 Closing posture

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YOGA ASANA

LEVEL I  

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ADHO MUKHA SVANASANA  [Down ward Dog]

ANATASANA  [Couch Pose]

APANASAN  [Knee to Chest]

ARDHA MATSYENDRASANA  [Spinal twist I]

 

BADDHA KONASANA  [Bound angle pose]

BALASANA  [child pose]

BHUJAGASANA [Cobra pose]

 

DANDASANA  [Stick/staff pose]

GARUDASANA  [Eagle pose]

HALASANA  [Plow pose]

JANU SIRSASANA  [Head to knee pose]

 

MARICHYASANA I  [sage pose]

MARICHYASANA III  [A sage pose]

MATSYASANA  [Fish pose]

NATARAJASANA  [Dancer’s pose]

 

PARIGHASANA  [Gate pose]

PARIPURNA NAVASANA  [Full boat pose]

PARIVRTTA JANU SIRSASANA  [Revolved head to knee pose]

PARIVRTTA TRIKONASANA  [Revolved triangle pose]

PARSVOTTASASANA  [side way intense stretch pose]

PASCHMOTTANASANA [seated forward bend]

 

SALABHASANA  [Locust pose]

SARVANGASANA  [Shoulder stand]

SASANGASAN  [Rabbit pose]

SAVASANA  [Corpse pose]

SETU BANDHASANA  [Bridge pose]

SUKHASANA  [Easy pose]

SUPTA PADANGUSTHASANA [reclined big toe pose]

 

TADASANA  [Mountain pose]

TRIKONASANA  [Triangle pose]

 

URDHVA MUKHA PASCHIMOTTANASANA [ upward facing forward bend]

URDHVA MUKHA SVANASANA [upward dog pose]

UTKATASANA  [Awkward/chair pose]

UTTANASANA  [Standing forward bend pose]

UTTHITA PARSVA KONASANA  [Side angle pose]

UTTHITA TRIKONASAN  [Extended triangle pose]

 

VIRABHADRASANA I  [Warrior pose]

VIRABHADRASANA II  [Warrior pose]

VIRABHADRASANA III  [Warrior pose]

VRKSASANA  [Tree pose]

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[LEVEL II ] 

 

AGNISTAMBHASANA  [Fire log pose]

ARDHA BADDHA PAMDA PASCHIMOTANASANA  [Seated Bound Half Lotus]

ARDHA CHANDRASANA  [Half moon]

ARDHA MATSYENDRASANA  [Spinal twist II]

 

BAKASANA  [Crane or crow pose]

BHARADVAJASANA I  [Pose of a sage]

CHATURANGA DANDASANA

DHANURASANA  [Bow pose]

EKA HASTA BHUJASANA  [Elephant trunk pose]

GOMUKHASANA  [Cow face pose]

 

HANUMAN ASANA  [Monkey god/Split pose]

KRAUCASANA  [Heron pose]

KUKKUTASANA [Rooster pose]

KURMASANA  [Tortoise pose]

LOLASANA  [Swing pendant pose]

 

MALASANA  [Bound squat pose]

PAHAMASANA  [Lotus pose]

PARIVRTTA ARDHA CHANDRASANA  [Revolved half moon]

PARIVRTTA PARSVAKONASAN  [Reveled side angle pose]

PASASANA  [Noose pose]

PRASARITA PADOTTANASANA [Standing straddle forward bend]

PURVOTTASANA  [Inclined plane pose]

 

SIRSASANA  [Head stand]

SUPTA BADDHA KONASANA  [Reclined bounded angle pose]

SUPTA KONASAN  [Bounded angle pose]

TRIANDA MUKHAIKAPADA PASCHIMOTTANASANA  [half hero forward bend]

UPAVISTA KPNASANA  [seated angle pose]

URDHVA PRASARITA EKA PADASANA  [Standing split pose]

URTRASANA  [Camel pose]

UTTHITA HASTA PADANGUSTHASANA  [standing hand to toe pose]

 

VAJRASANA  [Thunderbolt pose]

VASISTHASANA  [Pose of a sage/side plank pose]

VIRASANA  [Hero’s pose]

YOGANIDRASANA  [Yoga nidra pose]

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[LEVEL III ] 

 

ADHO MUKHA VRKSASANA  [Hand stand]

ARDHA BADDHA PADMOTTANASAN  [Standing Bound Half Lotus Forward Bend]

AKARNA DHANURASANA  [Archer’s ear]

ASTAVAKRASANA  [Eight bend pose]

 

BHARADVAJASANA Ii  [Pose of a sage]

BHEKASANA  [Frog pose]

BHUJAPIDASANA  [Arm pressure pose]

DWI PADA SIRSASANA  [Two feet behind head pose]

DWI PADA VIPARITA DANDASANA  [Two legged inverted staff pose]

 

EKA PADA BAKASANA  [One legged crane pose]

EKA PADA RAJAKAPOTASANA  [king pigeon pose]

EKA PADA SIRSASANA  [One foot behind head pose]

EKA PADA VIPARITA DANDASANA  [One foot inverted staff pose]

GARBHA PINDASANA  [Embryo pose]

GORAKSANA  [Cowherd pose]

 

KAPOTASANA  [Full pigeon pose]

MARICHYASANA II  [ pose of a sage]

MAYURASANA  [Peacock pose]

PADANGGUSTHSASAN  [toe stand pose]

PARSVA BAKASANA  [Side crane/crow pose]

PINCHA MAYURASANA  [Forearm stand]

 

SUPTA VIRASANA  [ reclined hero pose]

TITTTIBHASANA  [Firefly/insect pose]

TOLASANA  [Pair of scales pose]

URDHVA PRASARITA PADASANA  [Upward spread out leg pose]

URCHVA DHANURASANA  [Upward bow or wheel pose]

UTTANA PADASANA  [Intense extended leg pose]

 

VATAYANASANA  [horse pose]

VIRANGCHYASANA  [Pose of a sage]

VISVAMITRASANA  [Pose of a sage]

VRECHIKASANA  [Scorpion pose]

 

* All Asana listed here are traditional Asanas. 

* Asanas in Level I and Level II are more commonly practiced. 

* Asanas in Level III are rarely practiced due to the high difficulty level.  

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