第一节 观音请圣

1st Movement:  Avalokiteshvara Inviting Sages

合脚沉肩

Keep your feet together, lower your shoulders

弯腰的同时手掌展开

Bend your waist backward and at the same time, [breathe in and] extend your arms with palms open

左右各抓住宇宙的边缘合起来

Left and right hands each grab an edge of the universe, then [raise your arms and] push your hands toward each other

举向头顶

Place your hands together above your head

这个时候压下巴

Now, press your chin down

再冲手掌

Stretch your joined palms toward the sky

憋气

Hold your breath

憋到不能再憋的时候

Hold it until you can no longer hold it

观想宇宙的能量灌入头顶

Visualize the cosmic energy being poured into the crown of your head

经过眉间 鼻梁 下巴

[Your hands carrying the cosmic energy] move past the area between eyebrows, nose bridge, and chin

平手掌的时候呼气

Flatten your palms, palms facing down; at the same time, breathe out, [lower your arms]

弯腰的同时吸气

[Again,] bend your body backward and breathe in at the same time

抓住宇宙边缘

Grab the edges of the universe

合在一起变成一个能量球

Push your hands together to form an energy ball

举向头顶压下巴

Lift the ball above your head, press down your chin

冲手掌

Stretch your joined palms toward the sky

把整个身体拉直

Straighten up your body

憋住气

Hold your breath

压下巴

Press your chin down

把手掌打开

Open your palms, [fingers still touching]

宇宙的能量灌入头顶

Pour the cosmic energy into the crown of your head

经过眉间 鼻梁 下巴 胸膛 呼气

[Your hands] move past the area between your eyebrows, nose bridge, chin, chest; breathe out

弯腰的同时吸气 抓住宇宙的边缘

[Again,] bend your body backward and breathe in at the same time; grab the edges of the universe

把宇宙合成一个能量球

Press the universe inward to form an energy ball

举向头顶

Lift it above your head

这个时候压下巴灌入头顶

Now, press your chin down, push the energy ball into the crown of your head

呼气

Breathe out

弯腰的同时吸气 合起来

[Again,] bend your body backward and breathe in at the same time; press your palms together

冲手掌

Stretch your joined palms toward the sky

宇宙的能量

Cosmic energy is

灌入头顶

Poured into the crown of your head

呼气

Breathe out

弯腰的同时吸气

[Again,] bend your body backward and breathe in at the same time

合起来

Hands pressed together

冲手掌

Stretch your joined palms toward the sky

宇宙的能量

Cosmic energy is

灌入头顶

Poured into the crown of your head

呼气

Breathe out

弯腰的同时吸气

[Again,] bend your body backward and breathe in at the same time

合起来

Hands pressed together

冲手掌

Stretch your joined palms toward the sky

宇宙的能量

Cosmic energy is

灌入头顶

Poured into the crown of your head

呼气

Breathe out

第二节 仙鹤展翅

2nd Movement: A Crane Spreading Wings

不换姿势

No change in posture

在吸气的同时肩带动肘肘带动手

At the same time of breathing in, use your shoulders to lift your elbows, which lift your hands, [lift your heels simultaneously] 

思想放在食指上

Focus your mind on the index fingers

观想像个大鹏一样吸气

Visualize yourself inhaling like a giant crane

往下降的时候呼气

Exhale when dropping your arms. Heels are lowered to the ground

起步的时候吸气

Lift your heels and breathe in at the same time

肩带动肘肘带动手

Use your shoulders to lift your elbows, which lift your hands

立在这个地方停留3~5秒钟

Hold the posture for 3-5 seconds

气吸到不能再吸了

Keep breathing in until you can no longer breathe in

往下落的时候呼气

Lower your heels and breathe out at the same time

吸气 

Breathe in

立在这里别动 

Hold the posture, do not move

臀部往后撅

Hips tilt backward

呼气

Breathe in

吸气

Breathe out

呼气

Breathe in

第三节 河住江翻

3rd Movement: River Halting and Turning

左脚打开

Move the left foot away from the right foot

做这个动作的时候

When you do this posture

整个人是一个X字形

Your whole body is shaped like the letter “X”

加减乘除的乘字形

Like the multiplication sign

往后弯腰的同时吸气

Bend your body backward and breathe in at the same time

第四节 乾坤旋转

4th Movement: Circling the Universe

脚步不动

Keep your feet apart as before

手搅在一起

Hold hands together while interlocking fingers, turn palms outward

从左边

From the left-hand side

起势的时候就吸气 绕过头顶

Breathe in when start moving the joined hands, hands bypass your head

呼气

Breathe out

吸气

Breathe in

呼气

Breathe out

起的时候就是吸气

Breathe in when lifting your joined hands

落的时候呼气

Breathe out when pushing down your joined hands

吸气

Breathe in

呼气

Breathe out

第五节 犀牛望月

5th Movement: Rhino Gazing at the Moon

左手先伸起来

Lift your left hand 

左手手掌朝天

Left palm facing the sky

右手自然垂直

Right hand hanging naturally

举过头顶的同时就吸气

Breathe in when lifting your left hand above your head

左手往上举

When the left hand is lifted upward 

右手往后举

The right hand is lifted upward behand your back

一个在上面画圆

[body bent down] right hand draws [half of a] circle

一个在下面画圆

Left hand draws [the other half of the] circle

他这个手掌是放里面 不是放在前面

Your palm should point toward your body, not pointing outward

是放里里面

Palm pointing inward

第六节 荷花摇摆

6th Movement: Lotus Swaying

左脚收回来

Move your left foot back together with the right foot

身体垂直

Straighten up your body

两肩沉下来

Lower your shoulders

先从顺时针开始

First, rotate clockwise

也就是从左边往右边转

That is, from left to right

这个时候放松

At this time, you must relax

呼吸顺其自然

Breathe naturally

尽量以臀部为主

Try moving mainly with your hips 

肩小幅度的转 

Shoulders rotate in small circles

主要是臀部转动

It is mainly the hips that rotate

以左转次数为主

Focus on the number of times of clockwise rotations

然后逆时针少转一点

Then rotate counter-clockwise for a few times less

比如说左转15圈的话

For example, if you rotate clockwise 15 times

那么右转就要10圈

Rotate counter-clockwise for 10 times

第七节 立地冲天

7th Movement: Standing up to the Sky

姿势不用变化

No need to change your posture

吸气的同时就把脚尖立起来

Breathe in while tiptoeing

这个手是兜着的

Hands are in a scooping gesture

往后面兜着的

Hands scooping backward

丢在前面

[Then] throw the hands to the front

观想手里面兜着一个能量球

Visualize your hands scooping up an energy ball

丢在前面

Then throw the ball to the front

其实它这个肩膀里面是转动的

Your shoulders are in fact rotating

要停留三秒钟

Pause for three seconds

要跺脚后跟

Press your heels forcefully onto the ground

这个动作关键之处要跺脚后跟

The key for this movement is to stomp your heels

胳膊不能弯曲

Do not bend your arms

要垂直

Keep them straight

只是肩膀往上抬

Only the shoulders are lifted

好

That’s it.