Translation and Transliteration of 健身气功五禽戏 (Jiànshēn qìgōng wǔqínxì)
健身气功五禽戏
Jiànshēn qìgōng wǔqínxì
Health Qigong Wuqinxi
健身气功五禽戏太极养生杖–口令词音乐
Jiànshēn qìgōng wǔqínxì tàijí yǎngshēng zhàng–kǒulìng cí yīnyuè
Health Qigong Wuqinxi Tai Chi Wellness Staff–Command Words Music
Starting Position
0.0 两脚开立
Liǎng jiǎo kāi lì
Stand both feet apart (both feet open stand)
两臂自然下垂
Liǎng bì zìrán xiàchuí
Let both arms hang naturally down (both arms naturally hang down)
目视前方
Mù shì qiánfāng
Look forward (look forward)
舌抵上腭
Shé dǐ shàng è
Put the tip of tongue behind the teeth in the palate (tongue press upward palate)
调匀呼吸
Tiáoyún hūxī
Calm down your breathing (even breathing)
意守丹田
Yì shǒu dāntián
Put your mind to dantian (mind return dantian)
起势调息
Qǐ shì diào xī
Lift up your hands and regulate breathing
上提下按
Shàng tí xià àn
Lift up and press down (up lift down press)
提按
Tí àn
Lift press
提按
Tí àn
Lift press
Tiger Exercise
1.1 虎举
Hǔ jǔ
Raising the tiger’s paws
握拳上举握拳下拉
Wòquán shàng jǔ wòquán xià lā
Lift fists up and bring fists down (make fist up lift make fist down pull)
握拳举握拳拉
Wòquán jǔ wòquán lā
Lift fists pull down fists (make fist lift make fist pull)
握拳举握拳拉
Wòquán jǔ wòquán lā
Lift fists pull down fists (make fist lift make fist pull)
握拳举握拳拉
Wòquán jǔ wòquán lā
Lift fists pull down fists (make fist lift make fist pull)
1.2 虎扑
Hǔ pū
Seizing the prey
两手上提前
Liǎng shǒu shàng tíqián
Stretch up both hands (both hands up lift front)
伸下按上提下扑
Shēn xià àn shàng tí xià pū
Pounce forward and down (stretch down press on top down pounce)
提伸按提扑
Tí shēn àn tí pū
Stretch up and pounce forward (lift stretch press lift pounce)
提伸按提扑
Tí shēn àn tí pū
Stretch up and pounce forward (lift stretch press lift pounce)
提伸按提扑
Tí shēn àn tí pū
Stretch up and pounce forward (lift stretch press lift pounce)
两手侧起内合下按
Liǎng shǒu cè qǐ nèi hé xià àn
Lift hands to the side, bring them inward and press down (both hands side lift inward together down press)
Deer Exercise
2.1 鹿抵
Lù dǐ
Colliding with the antlers
迈步转腰下视还原
Màibù zhuǎn yāo xià shì huányuán
Step forward and collide (forward step rotate waist down look return to the start)
迈步转腰下视还原
Màibù zhuǎn yāo xià shì huányuán
Step forward and collide (forward step rotate waist down look return to the start)
迈步转腰下视还原
Màibù zhuǎn yāo xià shì huányuán
Step forward and collide (forward step rotate waist down look return to the start)
迈步转腰下视还原
Màibù zhuǎn yāo xià shì huányuán
Step forward and collide (forward step rotate waist down look return to the start)
2.2 鹿奔
Lù bēn
Running like a Deer
上步后坐前移收回
Shàng bù hòuzuò qián yí shōuhuí
Step forward, sit back, return to the start (forward step backsit forward return start)
上步后坐前移收回
Shàng bù hòuzuò qián yí shōuhuí
Step forward, sit back, return to the start (forward step backsit forward return start)
上步后坐前移收回
Shàng bù hòuzuò qián yí shōuhuí
Step forward, sit back, return to the start (forward step backsit forward return start)
上步后坐前移收回
Shàng bù hòuzuò qián yí shōuhuí
Step forward, sit back, return to the start (forward step backsit forward return start)
两手侧起内合下按
Liǎng shǒu cè qǐ nèi hé xià àn
Lift hands to the side, bring them inward and press down (both hands side lift inward together down press)
Bear Exercise
3.1 熊运
Xióng yùn
Rotating the waist like a bear
右上左下
Yòu shàng zuǒ xià
Right, up, left, down
右上左下
Yòu shàng zuǒ xià
Right, up, left, down
左上右下
Zuǒ shàng yòu xià
Left, up, right, down
左上右下
Zuǒ shàng yòu xià
Left, up, right, down
3.2 熊晃
Xióng huǎng
Swaying like a bear
提髋落步后坐前靠
Tí kuān luò bù hòuzuò qián kào
Lift hips, drop step, sit back, shoulder forward
提落坐靠
Tí luò zuò kào
Lift, drop, sit, shoulder
提落坐靠
Tí luò zuò kào
Lift, drop, sit, shoulder
提落坐靠
Tí luò zuò kào
Lift, drop, sit, shoulder
两手侧起内合下按
Liǎng shǒu cè qǐ nèi hé xià àn
Lift hands to the side, bring them inward and press down (both hands side lift inward together down press)
Monkey Exercise
4.1 猿提
Yuán tí
Lifting the monkey’s paws
上提转头下按
Shàng tí zhuǎn tóu xià àn
Lift up, turn head, press down
上提转头下按
Shàng tí zhuǎn tóu xià àn
Lift up, turn head, press down
上提转头下按
Shàng tí zhuǎn tóu xià àn
Lift up, turn head, press down
上提转头下按
Shàng tí zhuǎn tóu xià àn
Lift up, turn head, press down
4.2 猿摘
Yuán zhāi
Picking fruit
退步顾盼按掌上步摘果收回
Tuìbù gùpàn àn zhǎng shàng bù zhāi guǒ shōuhuí
Step back, look at, press down, palm up and step forward, pick fruit, withdraw
退步顾盼按掌上步摘果收回
Tuìbù gùpàn àn zhǎng shàng bù zhāi guǒ shōuhuí
Step back, look at, press down, palm up and step forward, pick fruit, withdraw
退步顾盼按掌上步摘果收回
Tuìbù gùpàn àn zhǎng shàng bù zhāi guǒ shōuhuí
Step back, look at, press down, palm up and step forward, pick fruit, withdraw
退步顾盼按掌上步摘果收回
Tuìbù gùpàn àn zhǎng shàng bù zhāi guǒ shōuhuí
Step back, look at, press down, palm up and step forward, pick fruit, withdraw
两手侧起内合下按
Liǎng shǒu cè qǐ nèi hé xià àn
Lift hands to the side, bring them inward and press down (both hands side lift inward together down press)
Bird Exercise
5.1 鸟伸
Niǎo shēn
Bird stretching
上举下按分手抬腿
Shàng jǔ xià àn fēnshǒu tái tuǐ
Lift hands up, press down, spread hands and lift leg (up lift down press spread hands lift leg)
举按分抬
Jǔ àn fēn tái
Lift, press, spread, lift leg
举按分抬
Jǔ àn fēn tái
Lift, press, spread, lift leg
举按分抬
Jǔ àn fēn tái
Lift, press, spread, lift leg
5.2 鸟飞
Niǎo fēi
Flying like a bird
平举下落上举下落
Píng jǔ xià luò shàng jǔ xià luò
Lift hands shoulder level, down, lift hands up (horizontal lift bring down up lift bring down)
举落举落
Jǔ luò jǔ luò
Up, down, up, down
举落举落
Jǔ luò jǔ luò
Up, down, up, down
举落举落
Jǔ luò jǔ luò
Up, down, up, down
两手侧起内合下按
Liǎng shǒu cè qǐ nèi hé xià àn
Lift hands to the side, bring them inward and press down (both hands side lift inward together down press)
Ending Exercise
6.0 引气归原
Yǐn qì guī yuán
Ending exercise to convey qi to dantian
侧举下按
Cè jǔ xià àn
Lift hands to the sides and up, bring hands down
举按
Jǔ àn
Lift, press down / up, down
举按
Jǔ àn
Lift, press down / up, down
6.1 两手向前拢气
Liǎng shǒu xiàng qián lǒng qì
Both hands to the front to collect qi
虎口交叉
Hǔkǒu jiāochā
Cross Hukous/tiger jaws
叠于腹前
Dié yú fù qián
Place them at the front of abdomen
闭目静养
Bì mù jìngyǎng
Close eyes, relax completely
调匀呼吸
Tiáoyún hūxī
Breath evenly
意守丹田
Yì shǒu dāntián
Mind concentrates on dantian
搓手
Cuō shǒu
Rub hands
浴面
Yù miàn
Rub face
练功结束
Liàngōng jiéshù
Practice is finished
6.2 祝大家心情愉快生活幸福健康长寿
Zhù dàjiā xīnqíng yúkuài shēnghuó xìngfú jiànkāng chángshòu
(I) Wish everybody pleasant feeling, cheerful life, happiness, health, and long life!
Translator: Aki Korhonen