Chinese
另外，关于消除障碍和净化的方法。首先是旋转：吸入柔和的风，腹部向右旋转三四次，向左也旋转三四次。然后呼气，将气息保持在体外，将腹内的力量向左右旋转三次左右，这是内旋转。外旋转是：头部向左右旋转，右手握拳伸直，向内外旋转三次，左手也一样。然后站起来，首先右脚向内外旋转三次，然后左脚也向内外旋转三次，然后进行蹲伏。击打是：吸气，用上方的力量击打中央、前方、右方、左方和后方。然后呼气，将气息保持在体外，用腹内的力量击打中央、前后左右，这是内部的击打。外部的击打是：头部，前后，左右各击打三次，右手握拳，在右臂上击打三次，左手也一样。然后站起来，右脚击打臀部三次，左脚也一样。之后进行蹲伏。摇晃分为内部摇晃和外部摇晃两种。首先是：双腿盘坐，双手放在膝盖上，用力吸气，用力量摇晃三次左右。然后呼气，说“哈”并用力摇晃。然后将头向前后转动并摇晃。停顿。向左右扭动并摇晃。停顿。向后仰并摇晃。停顿。右手在头上旋转，像投掷绳索一样摇晃三次。停顿。左手也一样。双手同时摇晃三次。然后站起来，右脚摇晃三次。左脚也一样。然后进行风的转换，双手在背后握拳，右脚伸展收缩三次，左脚也一样。然后仰卧，同时摇晃和伸缩手脚。这些作为前行的方式进行，然后在正行中，学习零散的智慧手印。
English
Also, regarding the methods for eliminating obstacles and purification. First is rotation: Inhale a gentle breath, rotate the abdomen three or four times to the right, and also three or four times to the left. Then exhale, holding the breath outside, rotate the power within the abdomen about three times to the left and right, this is the inner rotation. The outer rotation is: rotating the head to the left and right, extending the right hand with a clenched fist, rotating it three times inwards and outwards, and the left hand is the same. Then stand up, first rotate the right foot three times inwards and outwards, then the left foot also three times inwards and outwards, and then perform squats. Striking is: Inhale, and use the upper power to strike the center, front, right, left, and back. Then exhale, holding the breath outside, use the power within the abdomen to strike the center, front, back, right, and left, this is the internal striking. The external striking is: striking the head, front and back, left and right three times each, the right hand clenched into a fist, striking the right arm three times, and the left hand is the same. Then stand up, strike the right hip three times with the right foot, and the left foot is the same. After that, perform squats. Shaking is divided into internal shaking and external shaking. The first is: sit with legs crossed, place both hands on the knees, inhale forcefully, and shake about three times with strength. Then exhale, saying "Ha" and shake vigorously. Then turn the head back and forth and shake. Pause. Twist to the left and right and shake. Pause. Lean back and shake. Pause. Rotate the right hand over the head, shaking three times as if throwing a rope. Pause. The left hand is the same. Shake both hands simultaneously three times. Then stand up and shake the right foot three times. The left foot is also the same. Then perform the wind transformation, clench both hands behind the back, extend and contract the right leg three times, and the left leg is the same. Then lie on your back and shake and extend/contract the limbs simultaneously. These are performed as preliminary practices, and then in the main practice, learn the scattered wisdom mudras.
Chinese
复观想自身明观为本尊，安住于与智慧手印相合的乐空禅定中。观想菩提心从梵穴依次下落，直至抵达金刚宝处并保持住。这被称为六变。腹部紧贴脊柱，四肢蜷缩并用力收紧，舌抵上颚，眼睛向上翻，颈部弯曲等，具备这六种变化，排除上行气，猛烈放松下行气，并将心专注于梵穴上方的虚空中。引导有三种，即“ഹി（藏文，梵文天城体，hi，汉语字面意思）”引导、“ཧཱུཾ（藏文，梵文天城体，hūṃ，汉语字面意思）”引导和“ཧྲིཾ（藏文，梵文天城体，hrīṃ，汉语字面意思）”引导。第一种是：从口中发出“ഹി（藏文，梵文天城体，hi，汉语字面意思）”的声音并呼出，进行空引导。然后吸气，进行满引导。第二种是：从鼻孔发出“ཧཱུཾ（藏文，梵文天城体，hūṃ，汉语字面意思）”的声音并呼出，进行空引导，满引导如前。第三种是：从口中发出“ཧྲིཾ（藏文，梵文天城体，hrīṃ，汉语字面意思）”的声音并呼出，进行空引导，满引导如前。之后，以狮子奋迅印与普遍的伸展相一致。此外，还可以用之前在消除障碍时所说的六种转轮来伸展和遍布。束缚根部是：用左右脚的脚后跟按压秘密处的根部，用另一只脚的脚后跟按压胫骨上部，身体稍微弯曲，双手握拳并放在前方地上。屏住呼吸，将上行气的力量压向秘密处。稍微抬起臀部，再放下的方式，使秘密处的根部与脚后跟接触。这样做二十七次，在每九次之间，左右扭转并按压。在按压秘密处根部的脚的胫骨上部，用另一只脚的脚后跟敲击约二十一次。按压秘密脉时，左右脚的脚后跟交替进行。遍布的方法是屏住呼吸，站立起来，用尽全力弯曲身体，右手拇指抓住左手，放在前方地上。脚的脚趾也放在地上。使气的力量向上身方向涌动，将脚的大腿贴在胯部并按压，向上抬起并拉伸几次。在最后一座时，手
English
Furthermore, visualize yourself clearly as the Yidam deity, and dwell in the bliss-emptiness meditation that arises from uniting with the wisdom mudra. Visualize the bodhicitta descending gradually from the crown of the head until it reaches the vajra jewel and is held there. This is called the six changes. The abdomen is close to the spine, the four limbs are contracted and tightly drawn in, the tongue touches the palate, the eyes roll upwards, the neck is bent, and so on. Possessing these six changes, expel the upward-moving air and forcefully release the downward-moving air, and focus the mind on the space above the crown of the head. There are three types of guiding: guiding with "ഹി（Tibetan, Devanagari, hi, literal meaning in Chinese）", guiding with "ཧཱུཾ（Tibetan, Devanagari, hūṃ, literal meaning in Chinese）", and guiding with "ཧྲིཾ（Tibetan, Devanagari, hrīṃ, literal meaning in Chinese）". The first is: exhale from the mouth with the sound of "ഹി（Tibetan, Devanagari, hi, literal meaning in Chinese）", performing the empty guiding. Then inhale, performing the full guiding. The second is: exhale from the nostrils with the sound of "ཧཱུཾ（Tibetan, Devanagari, hūṃ, literal meaning in Chinese）", performing the empty guiding, and the full guiding as before. The third is: exhale air from the mouth with the sound of "ཧྲིཾ（Tibetan, Devanagari, hrīṃ, literal meaning in Chinese）", performing the empty guiding and the full guiding as before. Then, perform the lion-like play mudra in accordance with the general stretching. In addition, the six movements taught earlier in the context of removing obstacles can also be used to stretch and spread. Binding the root is: press the root of the secret place with the heel of either the right or left foot, and press the upper part of the shin with the heel of the other foot. Bend the body slightly, clench both hands into fists, and place them on the ground in front. Hold the breath and press the force of the upward-moving air into the secret place. Slightly lift the buttocks and then lower them again, so that the root of the secret place touches the heel. Do this twenty-seven times, and at intervals of every nine times, twist and press to the left and right. On the upper part of the shin of the foot that is pressing the root of the secret place, strike with the heel of the other foot about twenty-one times. Pressing on the secret vein is done alternately with the heels of the right and left feet. Spreading is done by holding the breath, standing up, and bending the body with force, grasping the left hand with the thumb of the right hand, and placing it on the ground in front. Also place the toes of the feet on the ground. Direct the force of the air upwards, pressing and joining the thighs of the feet to the hips, and lifting and pulling upwards several times. At the end of the session, the hands
Chinese
用涂油的右拇指按住等，轮流做。束缚的方法是：稍微收起臀部，以蹲着的姿势，使两脚的脚尖在前面。双手合掌，指尖朝下，最初在肚脐下方一点的位置。吸气并屏住呼吸，腹部收紧。合掌，指尖朝下，然后向上抬起，到达喉咙的高度时，合掌的指尖朝上，尽可能地向上伸展。然后站起来，双手从内侧抱住双腿，双手抓住双脚的脚踝，身体弯曲，从右、左、中三个方向扭转。送入虚空的方法是：双手结禅定印，绕着腹部转动。吸气并屏住呼吸，第三次不要过度向前。眼睛直视前方，身体向右扭转，向左扭转。心不作分别念。火炉式是双脚像眼睛一样交叉。双手交叉，抓住左右脚的拇指，屏住宝瓶气，首先在腹部下方右侧转动，然后在左侧转动，各三次。然后向右扭腰，向左扭腰，伸展身体，腰部向前推，身体弯曲向后推，保持那个姿势跳跃和跺脚各三次。绵羊的姿势是：站起来，做一次排气。然后弯下身体，使两膝之间相隔约半肘高，然后放在地上。双手也放在前面约一肘高的位置，放在地上。左手不要弯曲，右手的前臂和手肘放在地上，头向右侧，几乎碰到地面。然后伸直双手，抖动身体。左侧也同样做。然后双手的手肘和前臂都放在地上，额头几乎碰到地面。然后伸直双手，嗖嗖地抖动。猫的姿势是：屏住宝瓶气，做一次排气。然后弯下身体，双手放在前面的地上。双脚的脚踝也放在地上。用嗡（藏文：ཨུཾ，梵文天城体：ओम्，梵文罗马拟音：oṃ，汉语字面意思：嗡）的声音进行空性引导，头和上半身弯曲，背部向上拱起。
English
Hold with the right thumb that has been oiled, etc., do it alternately. The method of binding is: retract the buttocks slightly, in a squatting posture. Bring the tips of both feet to the front. Bring the palms together, pointing downwards, initially at the lower part of the navel. Inhale and hold the breath, tighten the abdomen. With palms together, pointing downwards, then raise it upwards, when it reaches the height of the throat, point the tips of the palms upwards. Stretch as much as possible directly upwards. Then stand up, hug the legs from the inside with both hands, grasp the ankles of both feet with both hands, bend the body and twist from the right, left, and center three directions. The method of sending into space is: make the Samadhi mudra with both hands, rotate around the abdomen. Inhale and hold the breath, do not move forward too much on the third time. Look straight ahead, twist the body to the right, twist to the left. Leave the mind without conceptualization. The stove posture is to cross the legs like eyes. Cross the hands, grasp the thumbs of the left and right feet, hold the kumbhaka breath, first rotate to the right of the lower abdomen, then rotate to the left, three times each. Then twist the waist to the right, twist to the left, stretch the body, push the waist forward, bend the body and push backwards, and in that position jump and stomp three times each. The sheep's posture is: stand up and do one exhalation. Then bend the body, keep the knees about half a cubit apart, and place them on the ground. Place both hands on the ground in front, about a cubit apart. Do not bend the left hand, place the forearm and elbow of the right hand on the ground, and bring the head to the right side, almost touching the ground. Then straighten both hands and shake the body. Do the same on the left side. Then place both elbows and forearms on the ground, and bring the forehead almost to the ground. Then straighten both hands and shake with a whoosh. The cat's posture is: hold the kumbhaka breath and do one exhalation. Then bend the body and place both hands on the ground in front. Place the ankles of both feet on the ground as well. Perform emptiness guidance with the sound of Om (Tibetan: ཨུཾ, Sanskrit Devanagari: ओम्, Sanskrit Romanization: oṃ, Chinese literal meaning: 嗡), bend the head and upper body, arch the back upwards.
Chinese
从鸟的翅膀开始，进行充满和排空的方法是：直接拉伸，然后仰卧，双手抓住脚趾并揉搓，充满和排空的方法是向下牵拉。然后仰卧坐着，同时摇动四肢，伸展和收缩三次后，最后做一个后仰。像这样，身体锻炼和呼吸调整，长时间习惯后，首先学习智慧手印和手的手印。然后，通过修习具有特征的手印道，会生起少许智慧。即使不是这样，也必须是具有誓言，并获得对密咒的信仰的人。首先，修习观看色相的随欲之乐，进行抓住、反转、旋转和遍布。同样，对于声音、气味、味道和外在的触觉，也像以前一样学习修习随欲之乐。然后，观想自己为殊胜本尊和手印轮的主宰，也要忆念虚空秘密加持、生处和身语意加持，在方法和智慧双运的开始，只对喜乐进行抓住、反转、遍布、旋转。然后达到胜喜、殊喜，最终达到俱生喜。对于稍微解开脉结的人来说，会清楚地知道四喜生起，但对于初学者来说，清楚地知道是很困难的，但一般来说，一定会生起一部分。在方法和智慧双运不分离的时候，抓住的方法是：下门猛烈放松，上气呼出，在外抓紧的状态下，腹部贴近肋骨。再次，在向外抓紧气息的状态下，进行腹部外凸，然后吸入上气，收紧秘密处和肛门之间，像锤击一样，这就是抓住。反转是：用吽（藏文：ཧཱུྃ，梵文天城体：हुं，梵文罗马拟音：hūṃ，汉语字面意思：吽）字的声音进行排空，抓住气息进行充满，并做变性姿势。旋转是：放松四个关节。然后，像上面显示的那样，所有的身体锻炼和