English
Head bowed, back pressed, torso twisted left and right, Accomplishment mudra pressing on the flesh of the thighs. Forcing, burning, circling, and eyes circling to look, Armpits tightened, twisted, and looking again. Equanimity, vajra posture, abdomen constricted, Foot swaying, supine, squatting, like a dough ball. Body bent upright, wrathful finger pointing, circling in all ten directions, Three shaking, tightening, stretching, sliding, and shaking. Wisdom Dakini Niguma's Six Dharmas, The Tummo's main practice, eighteen Trulkhor are. If the latter eight are divided, there are twenty-five, it is said. Furthermore, after about a month of breath training, Tummo's empty practice for seven days, clod fighting for seven days, main practice for seven days, Lama's Tummo for seven days, wearing as clothes for seven days. Then, learn those Trulkhor and practice them again and again, so that there is no fatigue and no need to purify obscurations. Practice each session with individual objects of focus. Finally, for each Trulkhor cycle, practice all the objects of focus in each session. If one diligently engages in Tummo without interruption for four or six sessions, immeasurable qualities will surely arise immediately. Thus it is. Here, the meanings of the summary verses will be explained. First, the one who unties the knots of the channels: With the body posture in the vajra posture, pull the two hands from the knees and insert them into the base of the thighs. Twist the torso to the left and right seven times each. Second, the one who straightens the channels: Maintain the body posture as before. When the hands reach the base of the thighs, perform a breath thrust with the body bent. With the hands in the posture of the waist, rotate the abdomen left and right, making a threatening gesture at the anus. Twist the torso slightly to the left and right together. Then alternate heel taps seven times each. This eliminates channel blockages, like combing hair with a comb. Third, the one who gathers into the central channel: If it is a continuation of the previous practice, one breath shake is sufficient. If practicing separately, then do as in the second posture. With the hands holding fists, stretch out on the outer side of the thighs, apply force, and between two heel thrusts, make one pulse beat. Do this seven times. Fourth, the one who spreads the channels: Make one breath release, first the head, then the torso, then the hands, then the lower body, and the feet.
Chinese
单腿站立。进行飞揉。特别地，对于手和脚的四个小腿，互相滑动和敲打。这四个都要彻底清洁。第五个是站立伸展：与第二个姿势相同，手依次经过肋骨侧面向上伸展，头顶合掌，腰部稍微放松，向下凝视，将生命力向上提，用喉咙用力按压喉结，并进行跳跃，使脚后跟的敲击更有力。这个也要做七次。第六个是扭转：姿势与之前相同，双手握拳伸向大腿两侧。身体向左扭转，然后用力伸展和弯曲右腿和手。同时，手指也一起伸展和弯曲。同样地，也对左边做。第七个是空压：姿势与之前相同，双手手指交叉放在胸前，拇指从腋下扣住。躯干向左右扭转七次。这三个能清洁明点。第八个是单腿：与第二个姿势相同，将右脚底放在左膝盖上方。右膝盖向右侧倾斜。双手都伸直，跳跃三次。同样地，左右交换也做三次。第九个是双腿：与第二个姿势相同，将左右腿和手在前方左旋。稍微向上抬起，然后向右后方。手和手指一起伸直，脚后跟也向那个方向敲击地面。也对左边做。这篇文献中说，第八个和第九个最初是用一只手抓住拐杖，最后用两只手抓住，然后长距离跳跃和撑杆跳，但现在已经不这样做了。第十个是扭转：手指交叉挤压胸部和腋下，与第七个相似，但在站立时，头部和后脑勺向上仰，向左右扭转三次。之后，呼气并坐在地上。头部和躯干扭转三次。然后，半站立，膝盖弯曲，右手保持不变。左手从背后绕过来抓住右臀部，然后向左扭转躯干。同样地，也做相反的动作。第十一个，
English
Standing on one leg. Perform flying massage. Especially, for the four calves of the hands and feet, slide and tap each other. These four must be thoroughly cleaned. The fifth is standing and stretching: the same as the second posture, the hands gradually stretch upwards through the sides of the ribs, palms together on the top of the head, the waist slightly relaxed, gazing downwards, lifting the life force upwards, pressing the Adam's apple hard with the throat, and jumping, making the heel strike more forceful. This should also be done seven times. The sixth is twisting: the posture is the same as before, with both hands clenched into fists and stretched to the sides of the thighs. Twist the body to the left, then forcefully extend and flex the right leg and hand. At the same time, the fingers are also extended and flexed together. Similarly, do the same on the left side. The seventh is empty pressing: the posture is the same as before, with the fingers of both hands crossed and placed on the chest, and the thumbs clasped from under the armpits. Twist the torso left and right seven times. These three cleanse the bindus. The eighth is one leg: the same as the second posture, place the sole of the right foot above the left knee. Tilt the right knee to the right. Stretch both hands straight, and jump three times. Similarly, switch left and right and do it three times as well. The ninth is two legs: the same as the second posture, rotate the left and right legs and hands to the left in front. Lift it slightly upwards, then to the rear right. Stretch the hand and fingers together, and the heel also strikes the ground in that direction. Do the same on the left side as well. This document says that the eighth and ninth were originally done by grabbing a cane with one hand, and finally grabbing it with both hands, and then jumping long distances and pole vaulting, but this is no longer done today. The tenth is twisting: crossing the fingers and squeezing the chest and armpits, similar to the seventh, but when standing, with the head and back of the head tilted upwards, twist left and right three times. After that, exhale and sit on the ground. Twist the head and torso three times. Then, stand halfway up with the knees bent, keeping the right hand as before. Wrap the left hand from behind and grab the right hip, then twist the torso to the left. Similarly, do the opposite as well. The eleventh,
Chinese
小的方面是：坐着的时候，头旋转并甩动三次；站起来的时候，也头旋转并甩动三次。第十二，跳跃：在踢三次脚跟之后，手握拳伸出，臀部拍打地面，像这样三次。这五个动作共同净化气和明点。第十三，打开中脉的第一个方法是：结跏趺坐，身体挺直，双手握拳直接伸出，左拳击打并按压胸部，右拳收缩至右侧臀部，向右侧方向伸出约一肘的距离，像这样三次。同样地，反方向也做三次。这被称为左右交替。打开中脉的第二个方法是：做完气脉操后站起来，手伸直，腹部贴地，张开嘴和眼睛，四肢伸展收缩并剧烈抖动。这被称为瞪视的尽头。第十五，进入中脉：按照准备姿势站起来，向下收气，手伸直击打胸部三次。然后，双手握拳伸向大腿两侧，猛烈地向上提拉三次。再次，像老鹰展翅一样伸展手臂，踢三次脚跟，然后剧烈地抖动身体。再次，呼出气后也剧烈地抖动。第十六，引导入中脉：站立，双手交叉，拳头放在左右腋下，用手腕挤压乳房，右侧肋骨扩张，头向左倾斜的同时，向右向上提气；反之，向右向下压气。左侧也同样进行。同样地，仰头时向前，进行提拉和按压；弯腰时向后，也进行提拉和按压。第十七，收摄入中脉：像之前一样站立，双手交叉，手掌覆盖在左右手臂上，腹部向右转三圈，向左转三圈，躯干向左右扭转，腰部向左右和中间三个方向来回弯曲，并寻找收缩点。打开二处，舞动三处，虽然分别进行，但同时进行，所以称为打开二处，进入、引导、收摄三处，总共五处，称为金刚舞的幻轮。第十八是消除烦恼的幻轮，可以分为八个部分。第一个是愚痴。
English
The small aspects are: While sitting, rotate the head and shake the head three times; when standing, also rotate the head and shake the head three times. Twelfth, jumping: After kicking the heels three times, extend the hands into fists, and strike the buttocks on the ground, like this three times. These five actions commonly purify the winds and bindus. Thirteenth, the first method of opening the central channel: Sit in vajra posture, straighten the body, extend both hands in fists directly, strike and press the chest with the left fist, contract the right fist to the right hip, extend it about an elbow's distance to the right side, like this three times. Similarly, do the opposite direction three times. This is called alternating left and right. The second method of opening the central channel: After doing the wind exercise, stand up, extend the hands, press the abdomen to the ground, open the mouth and eyes, extend and contract the four limbs and shake vigorously. This is called the end of staring. Fifteenth, entering the central channel: Stand up according to the preparatory posture, draw the wind downwards, extend the hands and strike the chest three times. Then, extend both hands in fists to the sides of the thighs, and pull upwards vigorously three times. Again, stretch the arms like an eagle spreading its wings, kick the heels three times, and then shake the body vigorously. Again, exhale the air and also shake vigorously. Sixteenth, guiding into the central channel: Stand, cross the hands, place the fists in the left and right armpits, squeeze the breasts with the wrists, expand the right ribs, and while tilting the head to the left, draw the air upwards to the right; conversely, press the air downwards to the right. Do the same on the left side. Similarly, when looking up, pull and press forward; when bending over, pull and press backward. Seventeenth, gathering into the central channel: Stand as before, cross the hands, cover the palms on the left and right arms, rotate the abdomen three times to the right, three times to the left, twist the torso to the left and right, bend the waist back and forth in three directions: left, right, and center, and look for the contraction point. Opening two places, dancing three places, although performed separately, they are performed simultaneously, so it is called opening two places, entering, guiding, and gathering three places, a total of five places, called the Trulkhor of Vajra Dance. The eighteenth is the Trulkhor for eliminating afflictions, which can be divided into eight parts. The first is ignorance.
Chinese
遣除遍照佛手印是：将菩提胜印置于心间，向前伸展，向左右上下扭动，击打乳房和腹部。遣除傲慢是：于跏趺坐姿中，以其余手指按压弯曲的双小指指背，弯曲颈部。上半身向左右猛烈扭动三次。手向上伸展，拍打头顶。三次遣除忿怒是：双手从膝盖抬起，拍打臀部，向前伸展，结成不空成就佛手印，击打心间和脐下。伸直左臂并扭动。降伏损害是：于跏趺坐姿中，结成火焰手印，从左右中上下方略微向后仰，左右各旋转三次，同时睁大眼睛，以充满力量的姿态转动眼睛。遣除嗔恨不动佛手印是：结跏趺坐后，拍打双肩，双手十指交叉，于胸前正中握拳，手肘向外张开，向左右各扭动三次，双手按压地面，以忿怒的姿态看向左右中三方。遣除我慢无量光佛手印是：于金刚跏趺坐姿中，伸直手臂，用力结禅定印。抬起禅定印，击打腹部并握拳。再次伸直手臂等三次。之后，伴随呼气，猛烈念诵三声“哈”。遣除贪欲是：于站立姿势中，左右脚交替各旋转挥动三次。然后仰卧，右腿伸直左腿弯曲，左腿伸直右腿弯曲。手向天空伸展，结成谷穗交叉手印。降伏大乐，大的遣除吝啬是：从跏趺坐姿起，突然站起，伸展测量跨步。进行风箱呼吸。结忿怒印，向左右、上下、前后旋转。再次进行风箱呼吸，伸展胜施印，身体后仰。这叫做“突然站起”。降伏小乐是：名为“三次抖动”，即左右手从上向下抖动。
English
The hand seal of dispelling Vairochana is: placing the supreme seal of enlightenment at the heart, extending it forward, twisting it to the left and right, up and down, and striking the breasts and abdomen. Dispelling arrogance is: from a cross-legged posture, pressing the bent little fingers with the other fingers from the back of the neck, bending the neck. Violently twist the upper body to the left and right three times each. Extend the hands upwards and slap the crown of the head. Dispelling anger three times is: lifting both hands from the knees, patting the buttocks and extending forward, forming the hand seal of Amoghasiddhi, striking the heart and below the navel. Straighten the left forearm and twist it. Subduing harm is: from a cross-legged posture, forming the hand seal of flames, slightly leaning back from the right, left, center, top, and bottom, rotating three times to the left and right, while opening the eyes wide and rotating the eyes with a powerful gaze. The hand seal of dispelling hatred, Akshobhya, is: after sitting in a cross-legged posture, patting the shoulders, interlacing the ten fingers and clenching them in the center of the chest, spreading the elbows outwards and twisting them three times to the left and right, pressing the hands on the ground, and looking to the right, left, and center with an angry gaze. The hand seal of dispelling pride, Amitabha, is: from a vajra cross-legged posture, extending the forearms, forcefully forming the meditative equipoise. Lifting the meditative equipoise, striking the abdomen and clenching the fists. Again, extending the forearms, etc., three times. Then, along with exhaling, loudly pronounce "Ha" three times. Dispelling desire is: from a standing posture, alternately rotating and waving the right and left legs three times each. Then lie on your back, extend the right leg and bend the left, extend the left leg and bend the right. Extend the hands to the sky and make the hand seal of crossing grain stalks. Bestowing great bliss, the great dispelling of miserliness is: from a cross-legged posture, suddenly stand up and stretch out measuring strides. Perform bellows breathing. Make a threatening gesture and rotate to the left and right, up and down, and front and back. Perform bellows breathing again, extend the supreme generosity mudra, and lean the body back. This is called "suddenly standing up." Bestowing small bliss is: called "three shakes," which is shaking the left and right hands from top to bottom.