English
Lying supine, rotate left and right, keep the center straight, and forcefully squeeze three times, this is the fourth. Vigorously shake the head three times, this is the fifth. Similarly, touch the ears to the shoulders on the left and right, turn the face outwards, and twist. Bend forward many times, and rotate the head three times to the left and right, this is the sixth. Form the vajra fist, strike the crown of the head, and rub three times from the crown to the hairline, this is the seventh. With both hands stacked (right hand on top, left hand on the bottom, palms down), rub the back of the head up and down, left and right six times, this is the eighth. Similarly, with the vajra fist, push and pull the forehead up and down, back and forth, to the extreme ends of the eyebrows, this is the ninth. As described in the practice of the upper root veins, rotate the shoulders, this is the tenth. Cross the left and right hands under the left and right armpits, and rub and squeeze the armpits with the five fingers (while sliding), twisting the upper body, this is the eleventh. Similarly, apply to the two breasts and slide, this is the twelfth. From the left and right of the navel, grab with two fists and rotate (33 times to the left and right), moving the internal air, this is the thirteenth. Close the mouth and rotate and squeeze the lips left and right (3 times), open the mouth and align the teeth, squeeze the teeth left and right (alternating 6 times), then open the mouth and stick out the tongue (1 time), making a lion's yawn, this is the fourteenth. Press the Adam's apple with the throat, squeeze three times to the left, right, and center (pulling upwards), and gently shake the head, this is the fifteenth. Place both fists on the ground in front of you. Twist the chest left and right, bend the waist forward. Then place the hands behind the back and twist the waist left and right. Or place the air on a stool and strike it, or strike the chest with a fist and exhale "Ha", (the previous movements are like four sets, and from the thirteenth to the sixteenth, exhale "Ha" in one breath, then inhale and contract), this is the sixteenth. Standing up with fists crossed over the heart, spread the legs and twist the hips left and right, this is the seventeenth. From here, forcefully open the lower gate and smile, (measure the height).ེ་> Alternately striking the buttocks and small of the back with fists <alternating twice> is the eighteenth. Striking and rubbing the two thighs with fists <many times> is the nineteenth. Doing the same to the two buttocks is the twentieth. Doing so to the two ankles is the twenty-first <standing five times as a set, one wind breath>. <Standing up> Hold the two kneecaps with your hands. Vigorously rotate the abdomen to the right <3 times> and to the left <3 times>. Strike the buttocks on the seat and stretch the legs. Again, grab the knees and move the abdomen <rotate right 3 times, rotate left 3 times, upwards>, this is the twenty-second. <Grab all toes including the thumbs, stand up and tighten> Similar to this, except instead of moving the abdomen, blow air out with a "Haha" sound. Shake the body with shivers, this is the twenty-third. <Two sets, one wind breath, or> Strike the waist on the back vigorously with two fists, then smear the head and body all over once, this is the twenty-fourth. <Add upwards, or one wind breath> The seventeenth to the twenty-first are standing, then both are standing and sitting, and the rest are sitting illusions. In the twenty-third, if you don't grab the knees, but grab the tips of the toes, then the training of the Maru positions of Naga <i.e., eight toes> and Ra, <two big toes> will be complete, is this good, this is my conceptualization. In this way, the twenty roots and the twenty-four branches, a total of forty-four, are the instructions of the glorious great Ga Lotsawa. His direct disciples Khampa Dorje Gyal and Zhang Tsalpa Tsondru Drakpa each wrote down the instructions for the Kalachakra Six-Branch Yoga, and the instructions for the Hevajra Six-Branch Yoga of the great Sakyapa, the three have the same source, and are the preliminaries for the six branches, so they are called Preliminary Twenty and so on. Later, the Six Dharmas of Naropa and the Lamdre texts also included the twenty root illusions, know that this is a collection of essential necessities. The Ga Lotsawa Six Yogas transmitted from <Je> Phag<mo>dru<pa>, based on the previously mentioned forty-four, from "First Vajrasattva" to the illusion wheel up to "Twenty guided from the tips of the toes".
Chinese
即使还有二十个，我的圣洁上师们也不修习，在大学者布敦仁波切所著的幻轮目录中，四十四个身锻炼之后，说是比布底旃扎的口诀：“头旋转，头拉伸。”从这句开始，到“风之绳索抛掷等五。”之间，有修习遍行等五风的名词。在那之后，还有“一切揉捏，上三拉伸。”等等，虽然有许多从不同传承中出现的零散幻轮汇集在一起，但是，像大根脉修习等之前所说的，以及现在将要说的那些之中，那些的要点大部分都包含在内，而且没有获得修习的传承，所以这里不写了。 ༈ 还有，关键的锻炼十二个或者十四个是：结金刚跏趺坐。拳头放在臀部两侧的地上。抬起身体，<金刚跏趺坐>左右扭动并敲打<3>，这是第一个。从金刚跏趺坐的坐骨<两个>处放下手。拳头放在地上。抬起跏趺坐并敲打，这是第二个。这二者是坐着的幻轮。抓住脚的大拇指或者。从胫骨处用手抓住。站起来并伴随着弯曲，<伴随着臀部>敲打地面，这是第三个。站起来，脚后跟震动<1>。拳头悬垂，肩膀敲打。再次<向前方>伸展拳头。<从脚后跟震动后>做三次<9>，这是第四个。这二者是站立的幻轮。将后背贴在地上。双手握拳，做伸展弯曲，与手伸展的同时<地>。猛烈敲打脚底等<4>，这是第五个。这是躺着的幻轮。那五个，每一个都在以屏气的方式进行，或者发出长哈声，或者发出短哈声进行，以风要点的差别分为三种。那些是比布底的长传承口诀。双手在背后交叉。拉动金刚跏趺坐的左右拇指。身体<向上>抬起并<向下>压。首先放下臀部，敲打跏趺坐。然后放下跏趺坐，敲打臀部，这是第六个。
English
Even if there are still twenty, my holy lamas do not practice them. In the catalog of 'phrul 'khor composed by the great scholar Buton Rinpoche, after the forty-four body exercises, it is said to be the oral instruction of Bibhuti Chandra: "The head rotates, the head stretches." From that sentence to "Throwing the noose of wind and five others," there is terminology for practicing the five winds such as the pervasive one. After that, there are "All kneading, the upper three stretching," etc. Although there are many scattered 'phrul 'khor that have emerged from different lineages gathered together, the essential points of those are mostly included in the great root practice and others previously mentioned, and those that will be discussed now. Moreover, since the lineage of practice has not been obtained, it will not be written here. ༈ Furthermore, the key exercises, twelve or fourteen, are: Assume the vajra posture. Place the fists on the ground directly to the left and right of the hips. Lift the body, <vajra posture> twist to the left and right and strike <3>, this is the first. Release the hands from the ischial tuberosities <two> of the vajra posture. Place the fists on the ground. Lift the posture and strike, this is the second. These two are sitting 'phrul 'khor. Grasp the big toe of the foot or. Grasp with the hands from the shin. Stand up and strike the ground <with the hips> while bending, this is the third. Stand up and vibrate the heels <1>. Hang the fists and strike the shoulders. Again, extend the fists <forward>. Do it three times <9> <after vibrating the heels>, this is the fourth. These two are standing 'phrul 'khor. Place the back on the ground. Hold the hands in fists to the left and right and extend and contract, and simultaneously with the extension of the hands. Vigorously strike the soles of the feet, etc. <4>, this is the fifth. This is a lying down 'phrul 'khor. Each of those five is done while holding the breath in conjunction with the wind, or by exhaling a long Ha, or by exhaling a short Ha, and they are divided into three each by the difference in the key points of the wind. Those are the long lineage oral instructions of Bibhuti. Cross the two hands behind the back. Pull the left and right thumbs of the vajra posture. Raise the body <upward> and press <downward>. First, place the hips down and strike the posture. Then, place the posture down and strike the hips, this is the sixth.
Chinese
双脚从双臂的后方交叉于后颈。双手从大腿根部向前握拳，配合风的口诀，左右扭动。向后方倾倒，然后左右扭动站立。这是第七个。这两个出自续部的真实教导，以及所有口诀传承。<此处除了之前的二十个起势的十个幻轮之外，其余的都像这些幻轮一样。没有风的震动等。> 首先，<心安>结跏趺坐，拳头放在大腿之间。将风集中在上腹部，收紧腹部肌肉，然后将<风>向左右中三处<全部右旋>旋转七次。释放风<即摇动整个身体>三次。然后站起来，以量步的姿势，将拳头并排放在地上。<拳头向外朝前> 手臂并拢伸直。将腹部放在肘部上。伸直双腿，抬起身体，将风<向上>卷入腹部。头部和脚轮流接触地面<6>，这是第八个。将脊椎骨放在地上。双腿和双手同时向上伸展。发出“哈”的声音，强烈地发出九次，这是第九个。以圆形的姿势站立。拇指放在肋骨的后方，四指从肾脏的前下方敲击，将风吹出。上下同时左右扭动，这是第十个。金刚跏趺坐，双脚脚背露出左右大腿外侧。金刚结的拇指<两个分开的状态>左右做系腰带的姿势，整个身体左右旋转三次<6>。双手左右交叉于前后，抓住脚背。抬起后颈<左右身体向下>摩擦，这是第十一个。这四个是班禅月怙的口诀。首先，在心间做环抱印<拳头>，左右<交替3>扭动。上方的风左右做损耗牵引<交替6>，然后仰卧，收紧四肢小腿，缓慢地伸展和收缩，逐渐用力。伸展时，放松下行气。收缩时，牵引<3>，这是第十二个。
English
Cross both feet from the back of the arms to the back of the neck. With both hands clenched into fists from the base of the thighs forward, and with the wind mantra, twist left and right. Lean back, then twist left and right to stand up. This is the seventh. These two come from the actual teachings of the tantra and from all the oral transmission lineages. <Here, except for the ten movements of the previous twenty standing postures, the rest are like these movements. There is no shaking of the wind, etc.> First, <mindful posture> sit in the lotus position, placing the fists between the thighs. Concentrate the wind in the upper abdomen, tighten the abdominal muscles, and then rotate the <wind> to the left, right, and center <all clockwise> seven times each. Release the wind <that is, shake the whole body> three times. Then stand up, in a measuring-step posture, place the fists side by side on the ground. <Fists facing outwards> Align and straighten the forearms. Place the abdomen on the elbows. Extend the legs, lift the body, and curl the wind <upwards> into the abdomen. Touch the ground with the head and feet alternately <6>, this is the eighth. Place the vertebrae on the ground. Extend both legs and arms upwards simultaneously. Exhale forcefully with a "Ha" sound nine times, this is the ninth. Stand up in a circular motion. Place the thumbs behind the ribs, and strike from the front and below the kidneys with the four fingers, blowing out the wind. Twist the upper and lower body simultaneously to the left and right, this is the tenth. Sit in the vajra posture, with the insteps of the feet exposed on the outside of the left and right thighs. With the thumbs of the vajra knot <in a separated state>, make a gesture of fastening a belt to the left and right, and rotate the whole body to the left and right three times <6>. Cross the left and right hands in front or behind, and grasp the insteps of the feet. Raise the back of the neck and rub <the body downwards to the left and right>, this is the eleventh. These four are the instructions of Panchen Lhagön. First, make a hugging gesture at the heart <fists>, twist to the left and right <alternating 3>. Draw and pull the upper wind to the left and right <alternating 6>, then lie supine, tighten the four calves, and slowly extend and contract, gradually increasing the force. When extending, release the downward-moving air. When contracting, pull <3>, this is the twelfth.