Chinese
现在>口内张开，胸部挺直，用手臂抱紧肋部三次。第三是：拳头量距离，收回，放在右大腿上，左拳上放右拳。手臂不弯曲的情况下，约一拃的宽度，左右各转三圈。左右拳头交换也这样做。同样地<反过来>，左边也做。第四是：金刚跏趺坐，拳头放在大腿上，并拢。立刻将拳头立在臀部旁边的地上。抬起臀部和跏趺坐，寻找跏趺坐的前面朝上的位置，臀部和跏趺坐一起放下，靠在地上三次。第五是：在准备姿势中。手向前伸直，拍手。然后像拉弓一样左右交替<6>进行，并扭动身体。第六是：金刚拳从膝盖上向上摩擦着放<大腿肉>，用力拍打肉。<垂肩>手臂笔直用力伸展。手掌拍打膝盖三次。第七是：立起膝盖。右手手指伸直，从膝盖到肩膀向上拉。绕过耳朵后面。在右脸颊旁边用力向膝盖方向扔。<3>这时脚也是右脚压着左脚。同样地，左边也做<跪在膝盖上>。<这以下>左右手同时像上面一样拉，经过肩膀。在头顶处金刚结交叉伸展，尽力向上举起。在私处前面拍打三次。第八是：金刚拳放在无名指上。中指伸直。用左右中三方扭动的方式，扩展胸部、颈部和手肘。第九是：在准备姿势上。在心口处金刚拳手指相合。向前摩擦。身体向下俯卧。将拳头放到地面能达到的位置。再拉回来，伸直身体。到达心口时，跏趺坐不离开地面，身体向后仰卧，拳头也从头顶方向向地面能达到的位置伸展。然后抬起跏趺坐并收拢，蹲着<跪在膝盖上>站起来，就这样
English
Now > open the mouth, straighten the chest, and hug the ribs with your arms three times. The third is: measure the distance with your fists, retract them, place them on the right thigh, and place the right fist on the left fist. Without bending the arms, rotate three times to the left and right with a width of about one span. Do the same by switching the left and right fists. Similarly, <reversed>, do it on the left side as well. The fourth is: perform the vajra padmasana, placing the fists on the thighs, close together. Immediately place the fists on the ground next to the hips. Lift the hips and padmasana, find the position where the front of the padmasana faces up, lower the hips and padmasana together, and rest on the ground three times. The fifth is: in the ready position. Extend your hands forward and clap. Then, like drawing a bow, alternate left and right <6> and twist the body. The sixth is: rub the vajra fists upwards from the knees and place them <thigh meat>, forcefully patting the meat. <Drooping shoulders> Extend your arms straight and forcefully. Pat the knees with the palms three times. The seventh is: stand on your knees. Extend the fingers of your right hand and pull upwards from the knee to the shoulder. Circle behind the ear. Exert force next to the right cheek and throw towards the knee. <3> At this time, the right foot is also pressing on the left foot. Similarly, do it on the left side as well <stand on your knees>. <From here on> Pull both the left and right hands simultaneously as above, passing through the shoulders. At the top of the head, cross and extend the vajra knot, and lift it up as much as possible. Pat in front of the private parts three times. The eighth is: place the vajra fists on the ring fingers. Extend the middle fingers straight. Expand the chest, neck, and elbows by twisting left, right, and center. The ninth is: in the ready position. At the heart, join the fingers of the vajra fists. Rub forward. Lie face down. Place the fists on the ground as far as they can reach. Then pull back and straighten the body. When reaching the heart, with the padmasana not leaving the ground, lie on your back, and extend the fists from the top of the head towards the ground as far as they can reach. Then lift the padmasana and gather it, squatting <kneeling> and stand up, just like that
Chinese
右左<拳头伸展>中<向上>三处做。第十是，保持准备姿势，手握拳头，向左右猛烈伸展，伴随收缩，交替从腰后击打<6>。这个有站立做的规矩，但此处从跏趺坐上做，这是第一个坐在地上的十个一组的轮转。从这以下<十个>全部在每一个开头站立做三次风摇<3>，每一个结尾做一次风转<双手按在垫子上，两脚尖立在地上，身体伸直，肚子向右转一次，向左转一次，以上下的方式转一次，说是转动>。其中第十一是，刚一站起，左手向后，右手向前伸出，抱住右大腿根部，左脚立在地上摇动，向左右各转一次，再次向左反向做。如果手短够不着，左手从前面抱住右大腿<左边里面的>的外侧，左边的时候左手抱住左大腿的外侧就可以了。第十二是，拳头从髋骨上方到肩膀之间划动，然后手向上尽可能地伸展，结单股金刚杵手印，向右<转3圈>向左<转3圈>中<向上举>三处扭动。第十三是，右脚后跟压住左脚背，左手掌向上，上面右手掌也向上合掌，手肘也同样重叠，脸朝向手掌的上方，腰和上半身弯曲，伴随收缩向左侧稍微扭动。同样地<反过来>向右也做。第十四是，拳头放在乳房上方，手肘笔直伸直，手肘尖端按右和左和两者的顺序，向前后挥动三次三次，这时肩膀扭动，从手臂上转动。第十五是，手握拳在心口交叉，跳跃并张开腿，手呈扇形<手指>张开并伸展，<手握拳从心口三次到尽头>那个向右左右中<向上>三处收缩寻找。
English
Do it in three places: right, left <extend fists>, and center <upward>. The tenth is: while maintaining the ready posture, clench your hands into fists and vigorously extend them to the left and right. Accompanied by contraction, alternately strike from behind the waist <6>. There is a custom of doing this while standing, but here it is done from a cross-legged position. This is the first set of ten rotations done while sitting on the ground. From here on, for all <ten>, at the beginning of each one, stand up and do a wind shake <3> each time, and at the end of each one, do a wind turn <place both hands on the cushion, plant both toes on the ground, straighten the body, turn the abdomen once to the right, once to the left, and once in an up-and-down manner, it is said to be turning>. Then, the eleventh is: as soon as you stand up, extend your left hand back and your right hand forward, hug the root of your right thigh, shake your left foot planted on the ground, turn once to the right and once to the left, and then do the same in reverse to the left. If you can't reach because your arms are short, it is enough to hug the outside of the right thigh <the inside of the left> with your left hand from the front, and in the case of the left, hug the outside of the left thigh with your left hand. The twelfth is: slide the fists from above the hip to the shoulder, and then extend the hands upward as far as possible, make the single-pointed vajra mudra, and twist to the right <3 circles>, to the left <3 circles>, and to the center <lift upward> in three places. The thirteenth is: press the left instep with the right heel, place the left palm upward, and place the right palm upward on top of it. Stack the elbows in the same way. Face the top of the palms, bend the waist and upper body, and twist slightly to the left while contracting. Similarly, do it to the right <in reverse>. The fourteenth is: place the fists above the breasts, straighten the elbows directly, and wave the tips of the elbows forward and backward three times each in the order of right, left, and both. At that time, twist the shoulders and rotate from the arms. The fifteenth is: cross the hands into fists at the heart, jump and spread the legs, spread and extend the hands in a fan shape <fingers>, <from the heart to the end three times with clenched fists> contract and search in three places: right, left, and center <upward>.
Chinese
用力量收紧。第十六个是：<拳头在心口交叉>用左脚的脚底从右大腿的顶端开始，到踝关节之间，用小腿摩擦三次。同样地，左边也这样做。对于这个，用两只手拉脚背，从大腿到小腿摩擦的时候，两只手也摩擦另一只小腿。第十七个是：站起来，向前<用脚>轻快地走三次。第十八个是：用右手从左脚大腿内侧绕到隐处的左边。用左手从外向内绕，手指交叉<向上摩擦>，右脚也从左脚外侧交叉小腿，向左边压在地上。<3>身体向右边收紧。同样地，右边也照此进行。第十九个是：两手合掌，手掌合拢并极度伸展，从隐处向上提到鼻尖，同时收缩。然后向下，手掌张开，用力地慢慢放下。第二十个是：两手叉腰。右脚向右前方和后方轻快地走三次。左脚也向前、向左和向后轻快地走三次，每次都是三次。像这样，这二十个按照同样的顺序做一遍，然后按照相反的方式做一遍，然后将前<面和>后<面>的十个动作交替<即第一个和最后一个的第一个交替。按照这种方式，一次呼吸或者不能的话，就用两次呼吸>做一遍等等。༈ 肢体的幻轮或者位置的练习，或者说是二十四个根的练习是：用拇指和食指抓住左右两边的耳朵，向外转<3>，向内转<3>，<然后用两根手指>向前向后向上向下摇动三次，这是第一个。<坐姿、拳头放在大腿上、没有特别目标等都一样>两眼向左右转三次，向上向下和左右<交替>看三次并转动，这是第二个。用右手的四个手指按摩鼻根。弯曲拇指和食指，捏住鼻孔，<左右>转动<33>并摇动。之后，同样地用左手捏住鼻翼也这样做，这是第三个。张开嘴，卷起舌头。
English
Tighten with force. The sixteenth is: <Cross fists at the heart> Starting with the sole of the left foot from the top of the right thigh, rub the calf three times to the ankle joint. Do the same on the left side. For this, pull the instep with both hands, and when rubbing from the thigh to the calf, rub the other calf with both hands. The seventeenth is: Stand up and walk briskly forward <with feet> three times. The eighteenth is: With the right hand, wrap from the inside of the left leg to the left of the secret place. Wrap the left hand from the outside to the inside, cross the fingers <rub upwards>, and also cross the right foot over the calf from the outside of the left foot and press it to the ground on the left. <3> Tighten the body to the right. Similarly, do the same on the right side. The nineteenth is: Clap both hands together, join the palms and stretch them extremely, raise them from the secret place to the tip of the nose while contracting. Then downwards, open the palms and release them slowly with force. The twentieth is: Put your hands on your hips. Walk the right foot briskly to the right front and back three times. Walk the left foot briskly forward, to the left, and back three times, each time three times. In this way, do these twenty in the same order once, then do them in the opposite way once, then alternate the first <and> last <of the> ten movements <i.e., alternate the first of the first and the last. According to this method, do one round with one breath, or if not possible, do two rounds with preparation> etc. ༈ The limb illusion or the practice of the position, or the practice of the twenty-four roots is: Grasp the left and right ears with the thumb and index finger, turn outwards <3>, turn inwards <3>, <then with two fingers> shake forward and backward, up and down three times, this is the first. <Sitting posture, fists on thighs, no special target, etc. are the same> Turn both eyes to the left and right three times, look up and down and left and right <alternately> three times and rotate, this is the second. Massage the root of the nose with the four fingers of the right hand. Bend the thumb and index finger, pinch the nostrils, rotate <left and right> <33> and shake. After that, do the same with the left hand pinching the wings of the nose, this is the third. Open your mouth and curl your tongue.
Chinese
仰卧，左右<旋转>，中间<笔直>，用力挤压三次，这是第四个。猛烈地摇晃头三次，这是第五个。同样地，左右耳贴着肩膀，脸朝外扭转，向前弯曲多次，<头>左右各旋转三次，这是第六个。双手结金刚拳，击打头顶，从头顶到发际线<旋转>，摩擦三次，这是第七个。双手<右手在上，左手在下，手心向下>交叠，用手背上下<6>左右摩擦六次，这是第八个。同样地，用金刚拳在眉毛上方左右的尽头，额头上下互相推拉，这是<6>第九个。如上根脉修习时所说，旋转肩膀<们>，这是第十个。左右手交叉放在左右腋下，用五指摩擦挤压腋下<一边滑动>，扭动上半身，这是第十一个。同样地，也放在两个乳房上<滑动>，这是第十二个。从肚脐左右，用两个拳头抓住<左右33>旋转，并带动体内的气，这是第十三个。闭上嘴，嘴唇左右<3>旋转挤压，张开嘴，牙齿对齐，<牙齿>左右挤压<交替6>，然后<张开嘴伸出舌头1>，做狮子打哈欠的动作，这是第十四个。用喉结按压喉咙，左右中间<向上拉>三次挤压，<头>轻轻摇晃，这是第十五个。双手握拳放在身前地上。胸部左右扭动，腰部<向前倾斜>弯曲。再将手放在背后，用腰部左右扭动。或者将气放在凳子上敲打，或者用拳头敲打胸口发出“哈”的声音，<前面的动作像四组一样，从第十三到第十六用一口气发出“哈”的声音，然后吸气收缩>，这是第十六个。<拳头在心口交叉>站起来，张开双腿，臀部左右扭动，这是第十七个。从这里开始，用力张开下阴并微笑，<量身高>ེ་> 臀部和后腰用拳头交替击打<互相交替进行>是第十八个。用拳头<多次>击打并摩擦两条大腿是第十九个。同样地对两个臀部进行是第二十个。像这样对两个踝骨进行是第二十一个<站立五次为一组，一次风息>。<站起>用手抱住两个膝盖骨。腹部向右<三次>向左<三次>剧烈旋转。臀部着地拍打，伸直双腿。再次抓住膝盖，腹部<右转三次，左转三次，向上>移动，这是第二十二个。<抓住包括脚趾在内的所有脚趾并站立收紧> 与此相同，只是不用移动腹部，而是吹气发出“哈哈克”的声音。身体颤抖摇晃，这是第二十三个。<两组，一次风息，或者> 用两个拳头猛击背部腰部，然后将头和身体全部涂抹一遍，这是第二十四个。<向上增加，或者一次风息> 第十七个到第二十一个之间是站立的，之后两者是站立和坐姿两种，剩余的是坐姿的幻轮。第二十三个的时候，如果不抓住膝盖，而是抓住脚趾尖，那么那伽<即八个脚趾>和拉，<两个脚拇指>的玛茹位置的训练就完整了，这样好不好呢，这是我的分别念。这样的话，根本二十个，支分二十四个，总共四十四个，是吉祥大成就者惹洛的口诀。他的亲传弟子康巴多吉杰和香擦巴尊哲扎巴两人各自记录的时轮六支瑜伽的口诀，以及萨迦大成就者的胜乐金刚六支瑜伽的口诀，三者来源相同，是六支的前行，因此被称为前行二十等名称。后来那若六法和道果的教典中也收入了根本幻轮二十个，要知道这是将必要的精华汇集在一起了。<尊者>帕<莫>竹<巴>传承的惹洛六支瑜伽，在之前所说的四十四个的基础上，从“首先金刚萨埵”开始，到“二十个从脚趾尖引导”为止的幻轮。