八部长寿功 - 8 Daoist Exercises to Live Longer

THE FIRST MOVE - 0.08 窃吃昆仑长生酒 / Steal, and drink the cup of longetivity.

This video is a translation of a Chinese video about a set of 8 ancient Chinese daoist exercises called 长寿功 (cháng shòu gōng). This series of exercises, which feature in the accompanying video will help you feel relaxed, strengthen your body and improve your balance and health. The term 长寿功 cháng shòu gōng meaning longetivity techniques in Chinese are a set of health and vitality secrets that are relatively unknown, even in China. By following these exercises daily, you can improve your mood, your health and your sense of purpose.
Vocabulary
窃 (steal)

昆仑 - the name of a mythical mountain in the North of China where many Gods were said to have lived. This mountain appeared in many folk tales and legends. There are mountains called the 昆仑山 mountain range now, but people are not sure if these are the real 昆仑 mountains that were written about in the tales of old.

长生酒 - the wine of eternal life
In this first exercise we exercise the Qi located in the Dantian, a source of energy located in the lower abdomen.
00.13 - 第一节是没有什么动作。就是轻轻搅动有扣税。这个搅动的时候是在牙齿里面轻轻搅动上下慢慢去搅。 外表看不太清楚不是在牙齿的外边去搅动。

In this, the first section, there is not much movement. Gently stir. It just involves slowly brushing the tongue up and down left and right behind the teeth. Viewed externally she looks motionless (it is just the tongue that is moving).

八宝炉 不是在牙齿的外边去搅动. 比如你那个地方身体不舒服，或者是胃上不舒服那个心脏，或者是肝上不舒服，或者是那个心脏脏上有病的花都不太舒服, 你这个眼神往那个地方看。眼往那个地方去观看然后轻轻去搅动。搅的有口水以后就慢慢咽到这个下丹田却那个八宝炉，让它在哪里给花掉。

Apart from the tongue there is no movement. If, for example, you feel unwell in a certain part of your body, or if you have stomach problems, heart problems, liver problems, or other health related problems that are causing your to feel discomfort, then focus on that place with your inner eye. Look toward that place, focus on it, and gently stit your energy there. After stirring the saliva in your mouth slowly swallow it down to the lower Dantian, letting it be consumed by the 8 Treasure Furnace.
Note: Located just below the belly button, in Chinese medicine, Daoism, and traditional Chinese exercise and health systems such as Tai and Qigong the Dantian 丹田 is considered an energy centre, or source of Chi (qi). So far in this, the first of our 8 tradiional Daoist exercices for health, we are asked to stand still and stir some spit in our mouth by roling our tongue behind our teeth. We are then told to swallow the spit gently, focusing on an area of discomfort. The spit will be heated in the Dantian area of energy below our navel and bring comfort to the area we are trying to heal.

但是你不需要那样子去想，你只要往那个地方有了口水。然后往下一咽的话它自然而然会到那个地方去。就像火把那个地方烧掉一样。

When you swallow you don't need to think about the burning of the spit. You just imagine the soit going to the Dantian. After you swallow the spit, the energy will naturally go to the body part you want to heal.

这个在你走路坐车，或者是在办公室里都可以做这个动作，在我们修行打坐的时候也可以做这个动作。

You can do it when you are walking or driving, or even while working in the office. It can also be done when we practice meditation.

打坐之前的时候就是你可以静坐一会咽口水。有了口水然后咽到丹田下边。

Before performing sitting meditation, you can sit quietly for a while and swallow your saliva. Once you have saliva, swallow it down to the lower abdomen.

1.43 第二节： 升降日月任督走 / The Second Move: The Rising and Setting of the Sun and Moon (following the Ren and Du Meridians)

左手在前右手在后向下慢慢向下滚动往体内转。上来是向外滚动

With the left hand in front and the right hand is behind, slowly rotate the hands inwards in circles downwards. On the way back up rotate the hands in the oposite direction (ie. rotate outwards). Another important consideration is not to lean forward or back: the body should be upright. As you come back you straighten your legs at the knee.

NOTE - In fact which hand starts in front is not critical, it's the direction that you proceed to rotate the hands that is important. The important thing to remember in the second part is to circle your hands inwards on the way down and outwards on the way back up. Another important consideration is not to lean forward or back: the body should be upright. As you come back you straighten your legs at the knee.


2.05 向外是从后边从督脉往上上。到头顶哪只手滚滚到哪哪只手在上在下读无所谓。

the hands rotate outwards along the Du Meridian, around the head. When it reaches the top whichever hand flows where or which hand is on top or bottom.

Note： The Du Meridian runs along the spine, from the bottom of abdomen, to the top of the head. In Exercise 2 we are stimulating this energy axis that runs along the spine, and encompasses the central nervous system.

Good. Start going down, circling down a little further this time.

我们这个手不能往后走，所以只能前面转动。就是转的是反方向。

We rotate our hands in front because we can't rotate our hands behind. It's natural to rotate in front.

从头顶往下走的时候舌尖往上一顶, 就是舌尖上顶一下。

when the hands are rotating downwards, we place the tip of our tongue touching the roof of our mouth (the palate). Keep touching the palate, as our hands go down.

The tongue acts as a bridge between the top and bottom half of our body.

让这个气从那个舌头下边走

When our hands get to our chest on the way down, we take the tongue down.
到这里就放下来就塔一个桥

The tongue is alllowing the Qi to flow right across the body.

你要舌头不往上顶的话， 往下这样滚动下来, 他这个气是混动是从五脏六腑走的。

If you don't keep your tongue on the roof of your mouth as you rotate downards, the Qi will go into all the organs of the body.

我们不让它从五脏六腑走，所以就是要舌头往上顶。

We don't want the Qi to enter the internal organs, so we keep the tongue on the roof of the mouth as we down.

这个到下边哪只手在前在最后都无所谓。

Either hand in front at the end is ok, so no matter what hand is is front, either is OK.

因为滚到下边就是在会阴那一停。

Because we pause briefly at this the lowest part of the upper body.

再往上走

Go back up again

这滚得时候就好像手中有一个球一样, 不断往下再滚动

When you are rotating your hands it's best if you imagine you are holding an imaginary ball. Imagine the ball is rolling downwards as you rotate your hands down around it

其实体内是有一股气，从任脉下，督脉上，来回在滚。

But in fact there is a ball of Qi inside you're body - it's that that you are activating

这个修行打坐的话就是引诱它这个气前后在一直在周流不息的往前走

This kind of activity is to trick the Qi into keeping on moving, from the front to the back it will continou cirlculating non-stop.
一只在来回的走

Back and forth it goes

全身一定要放松，金刚功是刚长寿功是

When performing this exercise yo lax and recover

好再往下，往下是里转圈

4.22 第三节 内转太极行八卦 - the inner workings of Tai Chi movement and eight trigrams

The third part looks like tai chi, because of the circular movements. In fact the movement of her hands is borrowed from Tai Chi.


4.23 - 第三部 内转太极行八卦 - 从左向上向右转圈由小到大

The first movement of Tai Chi and Bagua, moving the hands from the left up and to the right in increasingly big circles

眼睛随自己手心转动。手到哪眼看到哪里

The eyes follow the movement of the hands. Where the hands go, the eyes follow.

转太极两乳房为太极眼， 我们从乳房的中间往下走，两个手不能太近。

Turn your eyes to follow the movement of your Tai Chi hands, following the hands which are not too close to the body.

Note: in the top right hand corner of the video you will see a circle, this gives a general idea of the pattern of this movement, a kind of figure of eight。This will help you follow the 8 trigrams, (BaGua)

长寿功一定要放松.

When doing these longetivity exercises it is important that you relax.
转八卦：右手向后腿一圈。

Bagua turn: the right arm pulls back in a circular motion(over the head), as you simultaneoulsy take a short stem out and back with the foot. They should work in tandem.

一个手上一个手两个手下不能在一起。

When one hand is up the other is down, the hands can not be together.

一个手伸直一个手弯曲为一个卦。

One hand is straight, the other is bent, forming a symbol (from the Bagua trigram - one hand symbolising yin, the other yang)

这是一个,两个。三四右边四个左边四个。 五。六。七。八。九。
the left hand goes back first
这动作转的话它周身气血都在动行，对身体健康有很多大的好处。

This exercise is very good for our circulation, and indeed has many benefits for out health

推的手要放松不要用力，有点像金刚的第五节，但是金刚功是要用力的，
The hand which is pushing should be relaxed, it's similiar to the previous movement, but not as intense (more relaxed- do not force this one).
顺着耳朵往下走

The hand on the arm that is bent follows the ear downwards

手下的时候，一定要是顺着耳朵走

As the hand goes down, it must follow the line of the ear

转太极由八卦回到太极

note
- both hands face inwards.
We were doing Bagua, now back to Tai Chi

转无极

从左向上向右转圈, 由大到小

Circling from left to right， from big to small

8.12 第四节 - Circling freely, without concern

第四部 - 大转逍遥乐无忧

the fourth move - Big Circling freely and happily without concern

左右轻轻晃动，就像抱着一个球

We gently rock from side, like we are holding a ball

左右来回

rock from left to right

眼睛也是要看着自己手心

Your eyes should follow the centre of your palms

左一圈，快速转动的时候不管你三峡五下都没有关系

Suddenly more vigorously shake to the left so the hands can move over the head. When you roll your hands over it doesn't matter how many times, just a few will suffice, however many you feel comfortable with.

好转身

Once you are comfortable you can start to turn around

上下有一个大气球在我们这个周围给他包围起来了。

(As our hand go up and down) we are holding the big ball.

上下晃动然后平行

Rock to one side, and then the other

这个要慢一点人，不能太块

When doing this move do it slowly，it's not to be done too fast

左右

Left to right

一二三左一圈

one, two, three, circle to the left

一二三右一圈

one, two, three, cirlce to the right

当你不开心啊有时候搁家庭就是有点，吵架什么升起的，我们可以就在外边哈

When you have family problems such as a fight, you can come outside to do this (exercise)

跑在外边练功哈，练练这个长寿功这个

(in these times) run outside to practice this exercise for longetivity

转身。转身的时候那个脚；右脚同左脚的前边，同后边都可以。只要转过来就行，没有关系哪只脚在前在都无所谓。

Turn around. When turning, that foot; the right foot can be placed in front of or behind the left foot. As long as you turn, it doesn't matter which foot is in front.

平行眼睛也要看自己手心

Follow the movement, keeping your eyes on the centre of your palms

第四节不管你上下左右始终就像抱这一个大气球一样。

No matter up, down, left or right in the fourth section, it should be like you are holding a big ball

在转圈的时候也不要太用力的,就是自然晃动以后

11.43 - Don't use too much force when rocking, just let it happen naturally

左一圈右一圈回在转动一二三。快速转动时候不管你，三下四下五下都没有管系。

Turn one circle to the left, one circle to the right, and keep turning back and forth. When turning fast, it doesn’t matter how many times you rock quickly; three times, four times, five times — it's all fine.
自然而然往上一圈就可以

Just naturally make a circle upwards, that will do.

12.08 - 收

retreat (back into the starting position)

第五节

Part 5 - The Wild Goose Flying Bestows Happiness

第五节是大腾空降吉祥

The 5th part - The Wild Goose Flying Bestows Happiness

我们现在去天上飞向小雁在空中起来

Let's now fly to the sky， like a wild goose

先表示雁子的尾巴左右轻轻摆动

(this move) represents the way a goose gently flaps its tail as it flies.

拍三下，拍三下翅膀，然后后脚跟一台开始起飞

Flap three times, flap your wings three times, then push off with your heel and take off.

哪一只手低，就是眼睛哪一只手

As each hand is lowered in turn, the eyes follow that hand.

起飞然后飞到空中，我们就四处飘荡无忧无虑的飞起来

Taking off and flying into the sky, we drift around freely, flying carefree without a worry.

要放松，这个有些人可能连着这伸展开飞着会很累啊。

You need to relax. For some people, continuously stretching out and flying like this can be very tiring

没有关系，我们要很累。我们可以这样子也没关系哈, 只要就是心里像一片空白。

It’s okay, to feel very tired, as long as our minds are empty

我就是不开心的时候我就像小鸟在空中给飞起来多好多逍遥多自在是这样子都可以啊。

When I’m unhappy, I am free like a little bird, so free and carefree, and everything is fine when I do this

不一定要两个手伸展开, 有些中老年人因为他手伸的会伸直特别累啊就这样子都可以啊

You don’t necessarily have to stretch both arms out. For some middle-aged and older people, keeping their arms fully straight when stretching can be especially tiring, so doing it like this is OK.

就是一定要放松

Just relax

画一个就像八卦一样点四下。你看：一二三四五六七八就是点。

Draw a bagua trigram, making four points with your feet on the ground. It's like drawing on the ground. Look: one, two, three, four, five, six, seven, eight — those are the dots.

左边四下左边四下好改。

Four on the left, repeated four on the left — it’s easy to adjust.

第六节

14.42 The Sixth Exercise - Riding a small boat in the ocean waves 狼里行舟漂海洋

The fifth in this series of Taoist exercises for health represented flying, and this the sixth represents being on the water in a small boat, drifting.

第六节狼里行舟漂海洋

Part 6 Riding a small boat in the ocean waves

刚才是在空中，我们现在像坐着一只小船在河里。

In the the last exercise we were in the sky, this time we are in a small boat on a river

船也是一高一低

The boat rocks up and down (with the waves)

要放松

You need to (stay) relaxed


Note: in this next part she crosses her hands, this reflects the way boatsmen crossed their hands to row their oars up and down in old china, see the man in the first picture, below. It is likely that these motions were borrowed from the motions that oarsman made on ancient Chinese boats.


两手交叉这是个摇橹的动作. 分开

Our two hand cross over forming a rowing motion. Then separate them!
这以前那个坐的那个小船就是那种竹筏, 就是这样子的以前是没有电, 没有那个电动机。

In the past people used to ride little boats made of bamboo， this is because in the past they didn't have electricity， and therefore no motors.

我们就这样手慢慢这样子摇

When we are performing this motion our hands rock gently in a rowing motion

啊累子我们可以换一只腿

If we get tired we can swap our legs round

像自己坐的那个小船在江里边河里边。

It is like you are riding in your own little boat，floating along the rivers and streams

自由自在的去飘扬

Float freely on the river

这个推的时候一定放松。一点力都不需要

When you are doing the movement relax completely; don't force it

好收

This part is finished

第七节

16.40 第七节 The seventh part

第七节 - 白鹤踏波定神思

The seventh exercise - White Crane focuses on it's prey

我们现在像一只白鹤啊. 整个人就是一只白鹤一样自己神思

We are like a white crane， our whole body focused

这个神不要往外跑

When you do not think of anything external

然后我们脚抬起来轻轻往前点

Then we lift our foot and gently place it down again toes first

这个手就像那个白鹤的头。他就像在一个池塘里看到有鱼的时候。

The hands move like the crane's head. (when we raise our hands over our head, it represents the movement of the crane's head). It represents the crane seeing a fish in a pool.
它站站独立这样子站很就，然后轻轻点下去。

It will stand very upright, and then gently places it's foor down on the ground

你自己在那联系地方前面远我们就往前走，没有地方我们就转身

Where you go depends on the space you have to exercise； when you run out of space just turn around and continue

在做这个动做时思想不要乱想

When you are doing this exercise don't let your mind drift off into anything other than performing the motion

一定要心要静

Be at peace in your heart

思想只要往外一跑神，这个人就会站不稳定神思

If your mind drifts off, it's very hard for a person to stay steady

就自己定自己的神

Try to keep your mind calm

这个老人联系的时候他这个脚抬不起, 没关系啊不一定要这样了抬

For older people it may be difficult to raise your foot when doing this exercise， it doesn't matter if you can't raise it exactly like this

年轻人他可以这样子抬起来

Young people should have no problem doing the action

练长寿功一定要心静

You should do these exercises in a peaceful environment

它不像金刚功

It is not like the strong exercise for indestructibilty-金刚功

长寿功越静就是一个大坐的一个基础。

quiet and stillness is the foundation for the study of 长寿功.

就是静到极点什么都不知道. 你练这个长寿功的时候你坐久了你不知道自己在这列还在练这个功。

This is the way to achieve true quiet： you don't pay any attention to anything outside yourself. If you perform the excerise for long enough, you don't even realise you are doing it.

不要去计数走几遍都可以。

Don't keep count of how many times you perform each action

第八节

The 8th movement - 鱼沉海底寿命长

第八节鱼沉海底寿命长

The 8th movement: a fish swimming in the depth of the ocean lives longer

表示鱼的尾巴轻轻左右摆动。

This represents a fishes tail swishing from side to side

分开。然后这个身体就像鱼一样像一条鱼。两个手像鱼的翅膀上下来会在慢慢游走。
Separate. Then the body is like a fish, like a fish. The two hands are like fish fins, moving up and down as if slowly swimming.

手在外边扇动体内它会。就像有一股气，慢慢一上一下跟着在走动。
When the hands move and fan outward, something inside the body moves too. It feels like there is a kind of energy or air, slowly moving up and down along with it.

你不要去想它会自然自然于到啊，它那个气会跟着慢慢往上走一样。

Don’t try to think about it. It will naturally happen. The energy will slowly rise on its own, as if it is naturally flowing upward.