Chinese
哦！这是班禅释迦师利（Shākya Shrī）传承下来的达波（Dpyal）派的诀窍。像这样十二个，或者再加两个，就是：站起来，做风的摇动。量一庹，绕一圈，两脚之间放一拃。手抓住膝盖，<膝盖>左右扭动，<重复6次>向下落的时候，腿不要弯曲，大腿、臀部、髋部同时收紧。这叫做四洲扭落，是第十三个。身体蹲下，两手从两腿外侧伸过去，用四指抓住脚踝的腘窝。猛烈地做合气，腰部弯曲，左右拉伸，同时用手向上拉，用脚向下压<重复>。这叫做四洲扭动，是第十四个。后面这个可以放在坐垫上做。两脚底悬空，像前面那样做，会更紧。这两个和<邬金>念修中的那个很像，怀疑是从那里取的。这样从脉络调理开始，到这里为止有五十九个拙火瑜伽，所有这些在生命力运作和执持的时候，都是非常需要的，可以净化身体，消除障碍，变成助益，种类繁多。这些都要完整地日复一日地做，对于修宝瓶气的人来说，如果认真修持，所有的旧病都会消失，而且可以肯定不会产生新病，这是经过验证的。如果事业顺利，那就不用说了。禅修的障碍，旧的全部消除，新的也不会产生。在这些中间，还需要配合身体锻炼通用流程中的下落动作。结跏趺坐，手放在膝盖上，抬起臀部并拍打，<金刚手握拳于心口交叉>结跏趺坐跳跃并拍打。手也<左右依次>绕头摇晃，结跏趺坐的姿势，立起膝盖站起来，手握拳向天空抛，臀部拍打地面，拳头拍打胸部。这是从小下落中分出来的，有小、中、大三种，<一次吸气七次呼气>同样地，中等下落<手握拳于心口交叉腿>
English
Oh! This is the essential instruction of the Dpyal tradition, transmitted from Panchen Shākya Shrī. Thus, twelve, or adding two more, are: Stand up and do the wind shaking. Measure a fathom, circle around, and place a span between the two feet. Hold the knees with the hands, <knees> twist left and right, <repeat 6 times> when descending downwards, without bending the legs, contract the thighs, buttocks, and hips simultaneously. This is called the four continents twisting down, and is the thirteenth. Squat down, extend the hands from the outside of the legs, and grasp the hollows of the ankles with four fingers. Do a strong joining of breath, and while bending the waist, stretching left and right, pull upwards with the hands and press downwards with the feet <repeat>. This is called the four continents twisting, and is the fourteenth. The latter can be done on a cushion. With the soles of the feet unsupported, do as before, and it will be tighter. These two are quite similar to that in the <Uḍḍiyāna> recitation and practice, and it is suspected that they were taken from there. Thus, starting from the great channel training, up to here there are fifty-nine Trulkhor (magical movements). All of these are very necessary during the operation and holding of life force, they purify the body, eliminate obstacles, and become beneficial, in various ways. These should be done completely day after day without interruption, and for those who practice vase breathing, if practiced diligently, all old diseases will disappear, and it is certain that no new diseases will arise, this has been proven by experience. If one's activities flourish, then there is no need to mention it. Meditation obstacles, all the old ones are eliminated, and new ones will not arise. In between these, it is also necessary to coordinate the types of falling movements required for the general routine of physical training. Sit in the lotus position, cover the knees with the hands, lift the hips and clap, <Vajra hands clenched at the heart> sit in the lotus position, jump and clap. Also, <left and right in order> circle and shake the head with the hands, and in the lotus position, stand up with the knees raised, throw the clenched hands into the sky, clap the hips on the ground, and clap the fists on the chest. These are divided from the small falling movements, and there are three types: small, medium, and large, <one breath seven times> similarly, the medium falling <hands clenched at the heart legs>
Chinese
二收<缩>，<气囊一个那>大降伸展<心安>收<缩金刚>跏趺坐，三者也应学习。<气囊一个那七个一样> 这样就是六十五个转轮，应向获得命勤和执持引导的人们展示。阿底。第二十。那摩咕噜。如果很好地获得了忆念引导和上师口诀，就应将这些转轮的实践连同词语的解释一起给予，其中首先是六合行：从安住姿势中，面朝下屈膝，手肘撑地。<1>双手金刚拳交于颈部。<2>身体收紧四肢，放松下门，腹部贴近脊柱。<3>舌卷抵上颚。<4>后颈伸直，眼睛看向上方。<5>念诵吽（ཧུཾ，梵文：हूँ，梵文罗马拟音：hūṃ，汉语字面意思：吽）和哈（ཧལ་，梵文：हल्，梵文罗马拟音：hal，汉语字面意思：哈），这样就具备了六合行。<不持气> 又是从那里面<金刚>跏趺坐，双手<两>结金刚五股印，在腰部的位置收紧。其他六合行相同，收紧下门，腹部向外鼓起。气要<向外持的>自止。心意向上安住在虚空中。第二是母虎的呕吐姿势：站立，伸直手臂，两手拇指在前方一个抓住另一个，放在一肘尺左右的前方。向下压气的同时，膝盖和手肘相遇，手腕和前臂贴地。然后念诵哈哈卡，伸直腿脚，拉紧背部。从右<从那样的状态中>向左中三处<上半身>扭动。又以短促的吽吸气，连同腹部的声音也扭动。<左右中气> 然后<跪坐或者心安>拳头捶打腋窝，念诵哈卡。第三是大象的摇摆：姿势大部分和那个相同，<站立等同上> 手握拳头，放在一拃高的地方撑地。<向下压气的同时，膝盖和手肘相遇，手腕和前臂撑地，然后念诵哈哈卡改为念诵吽> 伸直四肢的时候，秘密气连同腹部<吽的>声音一起吸入。<左右>
English
And two contractions. <That one air pocket 7> Greatly lower, stretch, <mind ease> contract, <Vajra> lotus posture. One should learn all three. <That one air pocket is like seven> Thus, there are sixty-five Trulkhor. They should be shown to those who have received the guidance of Pranakarma and holding. Athi. Twentieth. Namo Guru. If the guidance of remembrance and the oral instructions of the Lama are well received, then the practice of these Trulkhor should be given together with the explanation of the words. Among them, the first is the six unions: From the basic posture, lie face down, bend the knees, and place the elbows on the ground. <1> Cross the two hands in Vajra fists at the neck. <2> Tighten the four limbs of the body. Release the lower gate. The abdomen should be close to the spine. <3> Curl the tongue and place it against the palate. <4> Straighten the back of the neck. Look at the crown of the head with the eyes. <5> Say Hum (ཧུཾ，梵文：हूँ，梵文罗马拟音：hūṃ，汉语字面意思：吽) and Hal (ཧལ་，梵文：हल्，梵文罗马拟音：hal，汉语字面意思：哈), thus completing the six unions. <Do not hold the breath> Again, from that, take the <Vajra> lotus posture. The <two> hands form the Vajra five-pronged mudra and tighten it at the level of the waist. The other six unions are the same, but tighten the lower gate and push the abdomen outwards. The essential point of the breath is self-stopping <by holding it outwards>. Let the mind ascend and abide in the sky. The second is the vomiting posture of the tigress: Stand up, stretch out the arms, and in front, hold the two thumbs together, one grasping the other, and place them about one cubit in front. At the same time as pressing the air downwards, the knees and elbows meet, and the wrists and forearms are placed on the ground. Then say Haha Ka, straighten the legs and feet, and pull the back. Twist the <upper body> to the left, center, and right <from that state>. Again, inhale with a short Hum, and also twist with the sound of the abdomen. <Air to the left, right, and center> Then <kneel or mind ease>, strike the armpits with the fists and say Haka. The third is the swaying of the elephant: The posture is mostly the same as that, <standing etc. is the same as above> Place the hands in fists, placed one span high, and support them on the ground. <At the same time as pressing the air downwards, the knees and elbows meet, the wrists and forearms support the ground, then saying Haha Ka, say Hum instead> When straightening the four limbs, inhale the secret air together with the sound of the abdomen <of Hum>. <Left and right>
English
Do it three times in that way. Doing it seven times like that is the secret instruction of the 'Bro tradition, transmitted from Paṇḍita Candragomin, which is to first grasp, then reverse three times, and finally spread three times. Although there are two different practices for these, this one is more important, so it is written here. The eighth is, Vajra posture, fists on thighs, doing four shakes while filling and contracting. Shaking the whole body is a small contraction. The ninth is, stand up, at the end of the fathom, clasp both hands from inside the thighs, contract from the toes, turn the hips upwards, and make the sound "I" (Tibetan: ཨི་, Sanskrit Devanagari: ई, Sanskrit Romanization: ī, Chinese literal meaning: I), imagine the subtle throat sound being strongly guided into the six chakras. Finally, raise the head and exhale "Ha" (Tibetan: ཧ་, Sanskrit Devanagari: ह, Sanskrit Romanization: ha, Chinese literal meaning: Ha), which is the middle contraction, called throat contraction. The tenth is, starting from a squatting hip-supported lotus position with feet together, along with <abdomen> filling <upward> contraction <abdomen> filling <downward> pressing, stand up, straighten the calves, pull the insteps vigorously with your hands, raise your head and say "Hūṃ" (Tibetan: ཧཱུཾ, Sanskrit Devanagari: हूं, Sanskrit Romanization: hūṃ, Chinese literal meaning: Hūṃ) <while holding your breath>, then, without bending your legs, slap your thighs, buttocks, and hips together, and again twist and <upward> pull from the insteps <from both left and right>, lower your head, and immediately raise the back of your head and say "Hūṃ" (Tibetan: ཧཱུཾ, Sanskrit Devanagari: हूं, Sanskrit Romanization: hūṃ, Chinese literal meaning: Hūṃ), which is a large contraction. The eleventh is, stand up and place the ankle of the left foot on the inner thigh of the right leg, make stretching and contracting movements with fists from the fathom, bounce about seven times and rotate to the right. At that moment, strike the head, ribs, breasts, back, hips, and abdomen with <two> fists, and after patting and massaging the whole body, drop the <hips> to the ground. Similarly, do it on the left side as well, which is called jumping and shaking. The twelfth is, from the same preparation as the hole contraction, without making the vocalization of I (Tibetan: ཨི་, Sanskrit Devanagari: ई, Sanskrit Romanization: ī, Chinese literal meaning: I) and Ha (Tibetan: ཧའི་, Sanskrit Devanagari: ह, Sanskrit Romanization: ha, Chinese literal meaning: Ha), do four shakes while filling and contracting, and <from the toes> do right pull, left pull, and center pull along with contraction. Then, release the grasped toes and drop the <hips> to the ground, and massage, stretch all parts of the body, and do corner presses <with both hands in the hollow gesture of the five-pronged vajra mudra, or with the thumb, index finger, and middle finger>, slap the palms, etc., as much as possible. The thirteenth is
Chinese
仰卧，膝盖贴近胸部。双手握拳，用力伸直于臀部。将风口连接处朝下，左右各收缩三次。然后，所有肢体都要用力伸展和弯曲。右手和左脚同时<3>，左手和右脚同时<3>。也可以结跏趺坐后揉搓。进行拉伸、按压、拍打等力所能及的动作。这被称为“极度伸展”。像这样，六种动作中前三种以收缩为主，后三种以伸展为主。这是无与伦比的生命之精华。这是从拉特纳拉吉塔和释迦师利传承下来的各种方法。这些是比布底旃陀罗的长久传承方式。第十四种是：将腹部贴在地上，将空气强烈地压入或收缩到腹部。四肢伸展和弯曲<3>，要用力。这是狮子抖擞精神。第十五种是：双腿向前伸展。右手拉住左脚后跟。左手拉住右臂，向左右中三个方向收缩。<同样在左侧也要反过来>。风的关键在于半男半女，<据说一边保持宝瓶气，一边向外扩张腹部，是半男半女和宝瓶气两种的结合>。进行半男半女和宝瓶气的结合，这被称为收缩拉伸。第十六种是：结跏趺坐，双手合十于头顶上方。头部卷曲弯曲，颈部转动，躯干上部抖动，腰部弯曲，躯干下部收缩。配合各个部位的身体锻炼。手掌也接触那些部位，伸直肘部并进行按压。最后，臀部贴在地上。身体<向后>稍微<抬起>，四肢伸展和弯曲三次。然后用力抖动，这是三次伸展。第十七种是：<呼出空气，不要吸入>。脚背贴在地上。双手握拳<交叉>放在肩膀上，伸直肘部。双膝也像天鹅的翅膀一样。头部<贴近膝盖>低下。使身体颤抖。将半男半女的风猛烈地压向<腹部>。身体稍微向左右转动，这是狮子的威严姿态。第十八种是：做金刚跏趺坐。双手交叉放在左膝上。