六手太极功图解(中英文).docVIP

六手太极功图解（英文） Form 0ne Raise Up and Press Down Preparatory Stance(no movement) Stand naturally with legs straight and feet together pointed forward． Head and neck aye erect，chin slightly down，tip of the tongue on the roof of the mouth just behind the front teeth．Lips and teeth are(gently)closed，chest and abdomen relaxed， shoulders and arms relaxed and arms hanging straight down． The hands gently touchthe outside of the legs． Concentrate on what you are doing． Have a calm and atural expression on your face and look straiSht ahead．(Fig．1) 1．Move Left Foot to the Side Arrows indicate the next move．Solid lines are for the right side and dashes for the left． Move your left foot 1ighdy to the left into Commencing Stance．The twofeet are parallel to each other， shoulder width apart and pointing straight forward with the weight equal on both legs．(Fig．2) 2．Raise Both Arms Graduall raise both arnls to shoulder level,keeping arms even with eachother，shoulder width apart and extended naturally.The elbows should be slightly dropped and the palms should point downward， fingers pointing forward and slightly lower than wrists．(Fig．3) 3．Bend Knees and Press Down As you keep your upper body straight，slowly bend both knees，keeping the weight distributed equally between? the two feet．At the same time move the hands toward each other(bending the elbows)till they are 20-30cm．(8-12in．)from your chest，and press them down till they are in front of the hips．Look slightly downward following the movement of the hands．(Fig．4 and 4a) 4．Turn Palms Up and Lift Keeping the torso erect gradually straighten the legs． At the same time turn the palms upward with the fingers? pointing toward each other andgrsduslly　aise the hands．(Fig．5) When they reach face level turn the palms outward and upward as you continue to raise them until they are pushing directly upward．(Fig．6) The arms are straiSht but the elbows arent locked，the palms point