Chinese
苏姆巴。 拉西引导第四。 在布里摇动第五， 扭转并旋转第六。 燃烧的抓住，敲打，揉捏第七。 双手阿尔布揉捏第八。 拉斯米什瓦拉飞起第九。 马拉瓦旋转第十。 十一、十二是康如， 以及奥特莱揉捏按压扭转。 特雷沙库内移动第十三。 卡林扭转并拉伸第十四。 兰巴卡扭转第十五。 坎奇扭转敲打第十六。 希玛张开后扭转第十七。 格里哈捆绑敲打第十八。 索拉什塔揉捏第十九。 同样，金洲辛度揉捏。 第二十和第二十一。 从库鲁塔用手抓住。 站立坐下后移动海洋。 做母老虎呕吐的姿势， 是第二十二和第二十三。 敲打背部，揉捏整个身体。 据说是第二十四。 还有关键练习十二或十四是： 跏趺坐，举手，扭转身体是第一。 里面放手，做鸟脚插入敲打第二。 坐姿的幻轮。 脚趾脚跟抓住，站立敲打是第三。 脚跟踢打，悬挂肩膀，握拳伸展是第四。 手的幻轮。 向侧面踢脚，伸出手是第五。 躺卧的幻轮。 那些每一个也，风是结合， 发出长哈和发出短哈， 以三个风的关键分为三个三个。 跏趺坐，拇指拉背是第六。 双脚交叉，脊椎放下站起是第七。 腹部旋转，用肘支撑身体是第八。 脊椎插入地面，抛掷绳索是第九。 抬起肾脏，左右扭转是第十。 系紧腰带并旋转摩擦是第十一。 相互拥抱扭转，伸展弯曲是第十二。 在此之上，放下四个洲和扭转四个洲。 加上后身体练习变为十四。 弯腰用膝盖抓住，在垫子上敲打臀部， 以及蹲下脚手掌相对按压并拉伸。 这些是各个传承的口诀， 从不同之处产生并汇集在一起， 有些也说是从续部中清楚地说明。 那些是在生命能量和执持的时候，为了消除障碍， 为了提升， 以及为了使金刚身清净而接近需要。
English
Sum pa. Rasi guides the fourth. Shake in Buli the fifth, Twist and rotate the sixth. Burning grasp, strike, knead the seventh. Both hands Arbu knead the eighth. Rasamishvara flies up the ninth. Malawa rotates the tenth. Eleven, twelve are Kamru, And Otre knead, press, twist. Tresha Kune moves the thirteenth. Kaling twists and stretches the fourteenth. Lambaka twists the fifteenth. Kanchi twists and strikes the sixteenth. Hima opens and then twists the seventeenth. Griha binds and strikes the eighteenth. Saurashtra kneads the nineteenth. Likewise, Golden Continent Sindhu kneads. The twentieth and twenty-first. From Kuluta, grab with hands. After standing and sitting, move the ocean. Doing the tigress vomiting posture, Is the twenty-second and twenty-third. Strike the back, knead the whole body. It is said to be the twenty-fourth. Also, the key practice twelve or fourteen is: Padmasana, raise hands, twist the body is the first. Inside put hands, do bird feet insert strike the second. Sitting posture's trul khor. Toes heels grab, stand strike is the third. Heels kick, hang shoulders, clench fist stretch is the fourth. Hands' trul khor. To the side kick feet, stretch hands is the fifth. Lying down's trul khor. Those each also, wind is combining, Emitting long Ha and emitting short Ha, With three wind key divided into three three. Padmasana, thumb pull back is the sixth. Both feet cross, spine put down stand up is the seventh. Abdomen rotate, with elbow support body is the eighth. Spine insert ground, throw rope is the ninth. Lift kidneys, left and right twist is the tenth. Tighten belt and rotate rub is the eleventh. Mutually embrace twist, stretch bend is the twelfth. On top of that, put down four continents and twist four continents. Adding that body practice becomes fourteen. Bend over with knees grab, on mat strike buttocks, And squat feet palms together press and stretch. These are each lineage's oral instructions, From different places arise and gather together, Some also say from tantra clearly explained. Those are at the time of life energy and holding, in order to eliminate obstacles, In order to elevate, And in order to purify the vajra body are closely needed.
Chinese
為了稍微解釋那一部分的意義，首先保持一口氣的寶瓶氣。採取勇士坐姿。雙手合掌放置或放在膝蓋上。然後從那裡抬起，進行懸臂或拳頭測量旋轉等，這是所有幻輪的基礎。首先是大脈沐浴或大脈淨化：拳頭<握緊>，撞擊懸臂，頭部摩擦，手部摩擦，軀幹上部摩擦，軀幹下部摩擦，雙腿左右依次伸展，雙手摩擦，從腳趾抓住並拉伸收縮。這樣就是五個摩擦。<心坐> 然後雙手握拳放在大腿上。頭部向右轉三圈，向左轉三圈。前後三次，左右三次擺動。臉部左右扭轉三次。張開嘴巴伸出舌頭。放鬆四個臼齒，搖動頭部三次。這樣就是旋轉、擺動、扭轉、搖動，頭部的四個幻輪。拳頭放在大腿和臀部之間。手肘突出。右臂向內轉三圈，向外轉三圈。同樣地，左臂也轉動。然後兩者同時前後轉動三次。右手<拳頭從前面>繞著頭<右>轉動，向右側伸展手指並搖動<3>。同樣地，左<轉動>也加上，這是投擲繩索。<3> 手臂直接握拳<面朝外>。向外伸展並擺動時，拳頭向上轉動並扭轉，這是投擲拳頭。<3> 在胸前拍手。然後用右手的拇指和食指抓住左手拇指的三個關節，從根部的關節開始依次拉動。像從指尖滑落一樣敲擊指甲邊緣。同樣地，其他手指也進行類似的操作。反過來，也拉動右手的指關節。這樣就是手臂轉動、投擲繩索、投擲拳頭、拉動指關節，這是手的四個幻輪。雙手結金剛印，抓住右膝。軀幹向右<轉動3>向左<轉動3>扭轉。同樣地，也應用於左側。拳頭放在大腿上。伸直手肘。軀幹上部
English
In order to slightly explain the meaning of that part, first hold one breath of vase breathing. Assume the hero's posture. Place both hands together or on the knees. Then, from there, lift up and perform movements such as swinging the arms or rotating the fists, which are the basis of all magical wheels. First, the great vein bath or great vein cleansing: fists <clenched>, striking the hanging shoulders, rubbing the head, rubbing the hands, rubbing the upper torso, rubbing the lower torso, stretching the legs alternately left and right while rubbing with both hands, and grasping from the toes to pull and contract. Thus, there are five rubbings. <Mind sitting> Then place the hands in fists on the thighs. Rotate the head three times to the right and three times to the left. Swing three times forward and back, and three times to the left and right. Twist the face three times to the left and right. Open the mouth and stretch out the tongue. Loosen the four molars and shake the head three times. Thus, there are rotating, swinging, twisting, and shaking, the four magical wheels of the head. Place the fists between the thighs and hips. With the elbows protruding, rotate the right arm inward three times and outward three times. Similarly, rotate the left arm as well. Then rotate both together three times forward and back. The right hand <fist from the front> rotates around the head <right>, extending the fingers to the right and shaking <3>. Similarly, add the left <rotation>, which is throwing a rope. <3> With the arms directly holding fists <facing outwards>, extend outwards and when swinging, turn the fists upwards and twist, which is throwing a fist. <3> Clap the palms in front of the heart. Then, with the right thumb and index finger, grasp the three joints of the left thumb, and pull sequentially from the base joint. Strike the edge of the nail as if slipping from the fingertip. Similarly, apply similar actions to the other fingers. Reversing the process, also pull the finger joints of the right hand. Thus, there are arm rotations, rope throwing, fist throwing, and finger joint pulling, the four magical wheels of the hands. With both hands forming the vajra mudra, grasp the right knee. Twist the torso to the right <rotate 3> and to the left <rotate 3>. Similarly, apply to the left side as well. Place the fists on the thighs. Straighten the forearms. Upper torso
Chinese
左右扭动，拳头从膝盖向上推，到达乳房上方，同时拍打肩部三次。又伸直拳头，再次用拳头和手腕拍打乳房上方的肋骨三次。这样就是扭转、扭动、拍打、击打，是上半身的四种幻轮。双手放在膝盖上，脊柱伸直的同时稍微弯曲，腹部左右各转三圈。又从跏趺坐上，用左拳按压左膝，用右拳从右膝上方往回拉到大腿上方一拃高的地方，下半身向右猛烈扭动，同时手臂也向右拉。再次放松，将拳头送到膝盖上方三次。左边也同样练习并搓揉，这里两个手腕不弯曲很重要。两个拳头插在靠近大腿根部的外侧地上，臀部不离开垫子，两个膝盖交替抬起，扭转髋部三次。<6>然后用拳头量度距离，用右<手>拍打左脚底三次，左：十（《ཛཾ》པས་）六。总之拍打三次，然后反过来。这样就是旋转、搓揉、扭转、击打，是下半身的四种幻轮。双手结金刚拳印，举过头顶，手印<面朝外>伸展，向腹部拍打三次。同样，双手左右相握，两个手腕举到发际线，向腹部拍打三次。同样，双手交叉抱住双臂，两个手肘重叠，上半身稍微弯曲，手肘抬到眼睛的高度，向腹部拍打三次。所有这些都要腹部<左右>转动，每次向前推的时候，都要从外面拍打一下。这样就是金刚拳印、手腕和手肘拍打的区别，是腹部的三种幻轮。<拳头放在大腿上>，腰部左右弯曲，一边尽量贴近肋骨和髋部，另一边隆：起（《ཛཾ》གིས་）来。呼吸也向那个方向推送，左右各三次。同样地
English
Twist to the left and right, push the fists up from the knees, reaching above the breasts, while simultaneously patting the shoulders three times. Then extend the fists and again use the fists and wrists to pat the ribs above the breasts three times. Thus, twisting, wriggling, patting, and striking are the four illusory wheels of the upper body. Place both hands on the knees, slightly bend while keeping the spine straight, and rotate the abdomen three times to the left and right. Also, from the lotus position, press the left knee with the left fist, and pull the right fist back from above the right knee to a span's height above the thigh, violently twisting the lower body to the right, while also pulling the arm to the right. Relax again and send the fist above the knee three times. Practice and rub the same way on the left side as well, it is important here that the two wrists are not bent. Insert the two fists into the ground on the outside near the root of the thighs, without the buttocks leaving the cushion, alternately lift the two knees and twist the hips three times. <6> Then measure the distance with the fists, use the right <hand> to pat the sole of the left foot three times, left: ten (by 《ཛཾ》པས་) six. In short, pat three times, then reverse it. Thus, rotating, rubbing, twisting, and striking are the four illusory wheels of the lower body. Make the vajra fist mudra with both hands, raise them above the head, extend the mudra <facing outwards>, and pat the abdomen three times. Similarly, clasp the hands left and right, raise the two wrists to the hairline, and pat the abdomen three times. Similarly, cross the arms and hug the two arms, stack the two elbows, slightly bend the upper body, raise the elbows to the height of the eyes, and pat the abdomen three times. For all of these, the abdomen must be rotated <left and right>, and each time it is pushed forward, it must be patted from the outside. Thus, the difference between the vajra fist mudra, the wrists, and the elbows patting are the three illusory wheels of the abdomen. <Fists placed on thighs>, bend the waist left and right, one side as close as possible to the ribs and hips, and the other side bulges: up (by 《ཛཾ》གིས་). Push the breath in that direction as well, three times to the left and right. Similarly
Chinese
以屈伸的姿势，前后各三次，这是一个腰部的幻轮。双手撑地，双腿向前伸直，臀部稍微颠动。双手握拳，保持量度距离的姿势，从脚趾开始依次拉伸。拉伸脚趾的时候，脚后跟向外推出。当每个脚趾都几乎要从尖端滑落时，收缩脚趾，脚背向下弯曲。如果可以，左右同时拉伸。如果不行，就<用双手放置的姿势>轮流，左右交替进行。然后，双手握拳放在臀部左右，抬起身体的同时，双腿收缩，使之同时进行，然后颠动<臀部>。<双手屈伸>之后立即站立，进行三次风动。双腿伸缩，<向前>进行<33>次踢腿。再次弯腰，双手握拳放在身前，面朝下站立，双腿交替踢<33>次。所有踢腿的姿势中，伸直时脚后跟要用力绷紧，<未收缩时>脚<趾>要收缩。这样，脚趾拉伸和踢腿两种，（《ཛཾ》是踢腿站立），是三个腿部的幻轮。<要放松心情>。然后，将脊椎骨放在地上，四肢同时伸缩三次，<还有一个>是向后仰三次，这是两个四肢的幻轮。这样，有五个一组的，四个一组的两个，三个一组的两个，两个一组的，一个单独的，总共有三十个种类，称为全身的脉络清洗，其本质是一个幻轮，是五个肢体的扩展训练。在进行生命能量的练习时，如果不能进行其他的身体锻炼，仅凭这些也可以，这个幻轮是卓氏传承的上师们的教导。༈ 第二十个根本身体锻炼是：首先在准备姿势中，双手并拢向前伸直，手掌稍微合拢，<上下左右>然后用金刚结手印揉搓并再次合拢。第二个是：与此类似，在准备姿势中伸直双手，拍打手掌，做金刚结手印。手背朝外伸直，然后双手<左右旋转三次>合拢。之后立即<以下内容
English
With bending and stretching movements, three times forward and three times backward, this is one waist wheel. Place the hands on the ground, extend both legs straight forward, and slightly move the hips. With hands in fists, maintain a measuring distance, and gradually stretch from the toes. When stretching the toes, push the heels outward. When each toe is about to slip off the tip, contract the toes and bend the instep downwards. If possible, stretch both left and right sides simultaneously. If not, alternate <with the hand placement posture>, alternating left and right. Then, place the hands in fists to the left and right of the hips, and lift the body while contracting the legs, making them move together, and then move the <hips>. Immediately after <bending and stretching the hands>, stand up and perform three wind movements. Extend and contract the legs, and kick <forward> <33> times. Bend over again, place both hands in fists in front, stand facing down, and kick both legs alternately <33> times. In all kicking postures, the heels should be stretched forcefully when extending, and the toes should be contracted <when not contracting>. Thus, toe stretching and kicking are two, (《ཛཾ》 is kicking and standing), which are three leg wheels. <Relax the mind>. Then, place the spine on the ground, extend and contract the four limbs simultaneously three times, <and also> arch the back three times, which are two four-limb wheels. Thus, there is one group of five, two groups of four, two groups of three, one group of two, and one single one, totaling thirty types, called the cleansing of the body's channels, whose essence is one wheel, which is the expanded training of the five limbs. During life-force exercises, if other physical exercises are not possible, these alone are sufficient, this wheel is the teaching of the Dro lineage's previous masters. ༈ The twentieth fundamental physical exercise is: first, in the preparatory posture, extend both hands together straight forward, slightly close the palms, <up, down, left, right> then rub with the vajra-fist mudra and close again. The second is: similarly, extend the hands in the preparatory posture, clap the palms, and make the vajra-fist mudra. Extend with the back of the hands facing outwards, then <rotate the hands left and right three times> and close. Immediately after <the following