Chinese
于。手向上伸展，在头顶拍打三次。消除杂念的方法是：双手从膝盖抬起，拍打臀部，向前伸展，结成事事成就的手印，在心口和脐下拍打。伸直左臂并扭动。驱除魔障的方法是：以跏趺坐姿，结成火焰手印，从右、左、中、上方稍微向后倾斜，左右各转三圈，同时睁大眼睛，以充满力量的姿态转动眼睛。消除嗔恨不动佛手印：跏趺坐后，拍打双肩，双手十指交叉，合拢于胸前中央，手肘向外张开，左右各扭动三次，双手按地，以忿怒的姿态看向右、左、中三方。消除傲慢无量光佛手印：以金刚跏趺坐姿，伸直手臂，用力保持平衡。抬起平衡姿势，拍打腹部并合拢。再次伸直手臂等，重复三次。之后，在呼气的同时，大声念诵“哈”三次。消除贪欲的方法是：以坐姿，左右脚交替转动和扇动三次。然后仰卧，伸直右脚，弯曲左脚，然后伸直左脚，弯曲右脚。双手伸向天空，结成交叉手印。降临大乐，消除悭吝的方法是：从跏趺坐姿势，突然站起，量八拃。进行风箱式呼吸。做出忿怒指印，向右、左、上、下、前、后转动。呼出一口气，伸出胜施印，身体倾斜。这被称为“突然站起”。降临小乐的方法是：被称为“三抖”，即双手从上向下抖动，剧烈抖动上半身。也是以菩萨跏趺坐姿，进行三抖。然后右手在上，左手在下，交叉。手掌向上。将右手拇指放在左手拇指下，用右手的食指扣住左手的食指。向前伸展，扭动并放下手臂，然后将手势反过来。
English
U. Extend the hands upwards and clap the top of the head three times. The method of eliminating distractions is: lift both hands from the knees, pat the buttocks, extend forward, form the mudra of accomplishing everything, and pat the chest and below the navel. Straighten the left arm and twist it. The method of dispelling obstacles is: in a lotus position, form the fire mudra, lean back slightly from the right, left, center, and above, rotate three times to the left and right, and at the same time open the eyes wide and rotate the eyes with a powerful gaze. The mudra of Akshobhya for eliminating anger: after sitting in a lotus position, pat the shoulders, interlock the ten fingers, close them in the center of the chest, extend the elbows outwards, twist three times to the left and right, press the hands on the ground, and look to the right, left, and center in a wrathful posture. The mudra of Amitabha for eliminating pride: in the vajra lotus position, straighten the arms and maintain balance with force. Lift the balance posture, pat the abdomen and close. Straighten the arms again, etc., repeat three times. After that, while exhaling, loudly recite "Ha" three times. The method of eliminating desire is: in a sitting position, alternately rotate and fan the left and right feet three times. Then lie on your back, extend your right leg and bend your left leg, then extend your left leg and bend your right leg. Extend your hands to the sky and form a crossed mudra. The method of descending great bliss and eliminating stinginess is: from a lotus position, suddenly stand up and measure eight spans. Perform bellows breathing. Make the threatening finger mudra and rotate to the right, left, up, down, front, and back. Exhale a breath, extend the supreme generosity mudra, and lean the body. This is called "suddenly standing up." The method of descending small bliss is: called "three shakes," which means shaking both hands from top to bottom, and shaking the upper body vigorously. Also, in the bodhisattva lotus position, perform three shakes. Then place the right hand on top and the left hand below, and cross them. Point the palms upwards. Place the right thumb under the left thumb, and hook the left index finger with the right index finger. Extend forward, twist and drop the arms, and then reverse the gesture.
Chinese
将身体弯曲。每一个动作都用力进行三次。然后将左拳从肩膀的正前方伸向左前方的角落。用右拳做三次滑动手势。右边也同样做。再做三次摇动，最后放下。后面的这个叫做三次摇动，是为了消除后悔、不适和妄念。这些幻轮，几乎每一个都有各自特定的要点，应该从根本的经文中了解。这样，这些就是智慧空行母尼古玛的口诀，风心融入中脉，以及解开脉结的窍诀，以自身为主要方便，是成就解脱道的窍诀，名为十八身锻炼。这部法的根本经文，因为口头传授有些隐晦，而且散落在许多词句中难以收集，这样的情况很多。即使可能有不精通者编造的补充，但似乎没有清晰的实践指导。因此，为了防止此法门衰落并使其弘扬，稍微得到吉祥香巴噶举传承信仰的达喇那他，没有隐瞒而是清晰地记录了下来。 口诀藏第十二函，尼古玛幻轮根本释。
English
Bend the body. Perform each movement forcefully three times. Then extend the left fist from directly in front of the shoulder towards the front left corner. Make three sliding gestures with the right fist. Do the same on the right side. Then shake three times and finally lower. This last one is called the three shakes, and it is to eliminate regret, discomfort, and mental wandering. These magical wheels, almost each one has its own specific key points, which should be understood from the root text. Thus, these are the instructions from the mouth of the wisdom dakini Niguma, the wind-mind merging into the central channel, and the key instructions for untying the knots of the channels, with one's own body as the main skillful means, the key instructions for accomplishing the path of liberation, called the Eighteen Physical Exercises. The root text of this, because the oral transmission is somewhat obscure, and scattered among many phrases and difficult to collect, such situations are many. Even if there may be additions made by those who are not proficient, it seems that there is no clear practical guidance. Therefore, in order to prevent this practice from declining and to make it flourish, Tarānātha, who has slightly obtained faith in the glorious Shangpa Kagyu lineage, has recorded it clearly without concealing it. Volume Twelve of the Instructions Treasury, Root Commentary on Niguma's Magical Wheels.