English
Lying supine, bring your knees to your chest. Extend your hands into fists forcefully towards your hips. With the air passage facing downwards, contract to the left and right three times each. Then, all limbs should be stretched and bent forcefully. Right hand and left foot simultaneously <3>, left hand and right foot simultaneously <3>. You can also sit in a meditative posture and rub. Perform actions such as stretching, pressing, and slapping as much as possible. This is called "extreme stretching." Like this, among the six actions, the first three are mainly contracting, and the last three are mainly extending. This is the unparalleled essence of life. These are the various methods transmitted from Ratna Rakshita and Shakya Shri. These are the long-standing traditions of Vibhuti Chandra. The fourteenth is: Press the abdomen to the ground and forcefully press or contract the air into the abdomen. Extend and bend the four limbs <3> forcefully. This is the lion shaking its spirit. The fifteenth is: Extend your legs forward. The right hand pulls the left heel. The left hand pulls the right arm, contracting in three directions: left, right, and center. <The same should be reversed on the left side as well>. The key to the air lies in the hermaphrodite, <It is said that holding Kumbhaka while expanding the abdomen outwards is a combination of both hermaphrodite and Kumbhaka>. Perform the combination of hermaphrodite and Kumbhaka, which is called contraction and stretching. The sixteenth is: Sit in a meditative posture, with palms joined above the head. Curl and bend the head, rotate the neck, shake the upper torso, bend the waist, and contract the lower torso. Coordinate with the body exercises of each part. The palms also touch those parts, straightening the elbows and pressing. Finally, place the hips on the ground. Slightly <raise> the body <backwards>, extend and bend the four limbs three times. Then shake vigorously, which is three extensions. The seventeenth is: <Exhale air, do not inhale>. Place the instep of the foot on the ground. Place the two fists <crossed> on the shoulders and straighten the elbows. The two knees should also be like the wings of a swan. Lower the head <close to the knees>. Make the body tremble. Forcefully press the hermaphrodite air towards the <abdomen>. Slightly turn the body to the left and right, this is the majestic posture of the lion. The eighteenth is: Perform the Vajra meditative posture. Cross your hands on your left knee.
Chinese
然后弯曲，头放在膝盖上，手臂拉到右边。又可以反过来做，这是孔雀的变化。像这样五种都是牵引、伸展、控制三种一起做的，是蔡米和嘎洛的规矩，聂敦·沃玛和香擦巴的诀窍等中深奥且重要的部分。第十九个是，金刚跏趺坐，握拳放在大腿上，头低下来，下气向上提（气呼出），猛烈地进行空牵引。（脸的姿势）在那里收摄二十一个吽（藏文：ཧཱུྃ，梵文天城体：हुं，梵文罗马拟音：hūṃ，汉语字面意思：吽）。立即站起来，双手盖在膝盖上，也像之前那样进行气的要诀。将气吸入，头低下来，吞咽唾液，在上气压住的情况下，下气逐渐向上提，并向后仰头。坐着念二十一个吽（藏文：ཧཱུྃ，梵文天城体：हुं，梵文罗马拟音：hūṃ，汉语字面意思：吽）的时候，站着念二十一个吽（藏文：ཧཱུྃ，梵文天城体：हुं，梵文罗马拟音：hūṃ，汉语字面意思：吽）的时候，以及向后仰头这三种，都要猛烈地向右、左、中三处牵引。之后，做二十一次短促的哈和踢脚后跟，做二十一次长哈和大幅踢腿，这叫做排泄牵引。第二十个是，在准备姿势中弯曲身体，手肘和膝盖顶在地上，在上气哈地呼出的同时，向下收缩肛门并放松。像太监一样尽可能地伸展气。再次吸气并站起来，张开腿和手。在向后仰头的同时，像之前一样进行三种气的要诀。再次吸气，然后拍打在垫子上。以蹲姿或跏趺坐的姿势，像之前一样进行气的要诀等。然后，收缩密处，至少做三次小降，这叫做拥护。像这样，两种中的前一种是牵引伸展结合，后一种是控制、跏趺、反转三种结合，是比布底·旃陀罗拉夏瓦日巴亲自传授的近传诀窍。在这些的最后，上面所说的降非常重要。像这样，二十个拙火瑜伽包含了几乎所有追随忆念诀窍者的传统，是由门梅·扎卡瓦·扎巴僧格和索南巴·曲培桑波等人总结的，如实地记录了实践方法。像这样，对于接近六支瑜伽道非常必要的拙火瑜伽实践
English
Then bend, placing the head on the knees, and pull the arm to the right. It can also be done in reverse, which is the peacock transformation. Thus, these five all involve the three actions of pulling, extending, and holding. These are the rules of Tsa-mi and Ga-lo, and the profound and important parts from the instructions of Gnyos-ston 'Od-ma and Zhang Tshal-pa, etc. The nineteenth is: Vajra posture, fists placed on the thighs, head bowed. Draw the lower wind upwards (exhale the wind), and perform a strong empty drawing. (Facial expression) There, gather twenty-one Hūṃs (藏文：ཧཱུྃ，梵文天城体：हुं，梵文罗马拟音：hūṃ，汉语字面意思：吽). Immediately stand up, cover the knees with both hands, and perform the same key points of the wind as before. Draw the wind in. Bow the head, swallow saliva, and while pressing down the upper wind, gradually draw up the lower wind and throw the head back. While sitting, at the time of twenty-one Hūṃs (藏文：ཧཱུྃ，梵文天城体：हुं，梵文罗马拟音：hūṃ，汉语字面意思：吽), while standing, at the time of twenty-one Hūṃs (藏文：ཧཱུྃ，梵文天城体：हुं，梵文罗马拟音：hūṃ，汉语字面意思：吽), and when throwing the head back, strongly pull to the right, left, and center in these three. After that, do twenty-one short Ha and heel kicks, and twenty-one long Ha and large kicks, which is called expelling drawing. The twentieth is: In the preparatory posture, bend the body. Place the elbows and knees on the ground. While exhaling the upper wind with a Ha sound, contract and release the anus downwards. Stretch the wind like a eunuch as much as possible. Again, inhale and stand up, spreading the legs and arms. While throwing the head back, perform the three key points of the wind as before. Again, inhale and slap onto the mat. In a squatting or cross-legged posture, perform the key points of the wind, etc., as before. Then, contract the secret root and do no less than three small descents, which is called upholding. Thus, of the two, the former is a combination of drawing and extending, and the latter is a combination of holding, crossing, and reversing. This is the close lineage instruction personally taught by Bi-bhu-ti Tsandra La-shawa-ri-pa. At the end of these, the descents mentioned above are very important. Thus, these twenty Trulkhor, which include almost all the traditions of those who follow the remembrance instructions, were summarized by Mon-me Drak-kha-wa Drakpa Senge and Sonpa Chöpal Zangpo, etc., and the practice is recorded as it is. Thus, the Trulkhor practice is very necessary for approaching the path of the six yogas.
Chinese
這個闡明解釋，也是由嘉欽巴達拉納塔毫無隱瞞和混淆，非常清晰地撰寫的。<註釋和阿古等，按照巴·詹塘寺的實踐圖布丹·久美嘉措的口述傳承，以及格西仁波切和喇嘛仁欽等兩位的口述傳承，雖然有根據，但沒有寫在文字的正文中。> 善妙增長！以此善行之創建，願一切眾生之，暫時與究竟之，榮華無盡！此亦瑪蒂所書。印經題記祈願文。
English
This clarifying explanation was also written by Gyal Khampa Tāranātha without concealment or confusion, and very clearly. <The notes and Agus, etc., are according to the oral tradition of Thubten Gyurme Gyatso of Pal Dzamtang Monastery, and the oral traditions of Geshe Rinpoche and Lama Rigchok, etc. Although they are based on reliable sources, they are not written in the main text.> May virtue and goodness increase! By creating this pure white, may all beings, have limitless glory of temporary and ultimate benefit! This was also written by Mati. Colophon aspiration.
Chinese
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