Nine-Form Sequence 起式 + 八段锦

Opening Stance 起式

Stand quietly with feet shoulder-width apart, relax the whole body, and prepare to begin the sequence. 自然站立，双脚与肩同宽，全身放松，呼吸自然。静心凝神，准备开始修习。

Practice 练习

Two Hands Hold Up the Heavens 双手托天理三焦

Interlace your fingers, turn palms upward, and slowly raise your arms overhead. Hold at the top, then lower with control. Coordinate with deep breathing. 十指交叉翻掌上托至头顶，掌心向上，如托举天穹，随后有控制地缓慢放下。配合深呼吸，伸展全身。

Practice 练习

Drawing the Bow and Shooting the Hawk 左右开弓似射雕

Sink into a horse stance. Open the arms wide as if drawing a bow and shooting a hawk — one hand grips the bow, the other pulls the string. 马步扎稳，双手如拉弓射雕般向两侧展开，一手如握弓，一手如拉弦，目光注视前方。

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Separating Heaven and Earth 调理脾胃须单举

Lift one hand upward while the other presses downward, as if pulling a rope in opposite directions. Then switch sides. 一手上托，一手下按，如上下对拉，然后换手重复。调理脾胃，疏通中焦。

Practice 练习

Wise Owl Gazes Backward 五劳七伤向后瞧

Turn the head slowly to one side and gaze into the distance, then turn to the other side. Keep the movement smooth and coordinated with breath. 头部缓缓转向一侧，目光远望，然后转向另一侧。动作舒缓，配合呼吸，舒展颈肩。

Practice 练习

Swaying Head and Shaking Tail 摇头摆尾去心火

Sink into a horse stance, gently rotate the head while swaying the torso and hips in a flowing, wave-like motion to dispel inner heat. 马步下蹲，头部缓缓左右转动，同时臀部以弧形摆动，如摇头摆尾，动作连贯如波浪。

Practice 练习

Reaching Down to Touch the Feet 双手攀足固肾腰

Bend forward from the hips and reach toward the feet with a slow, controlled motion. Stretch the lower back and strengthen the kidneys. 上身缓缓前倾，双手沿腿前方向下伸展，尽量触碰脚面。舒展腰背，固护肾气。

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Clenching Fists with Fierce Gaze 攒拳怒目增气力

Sink into a stable stance, clench the fists at the waist, open the eyes wide with fierce focus, and slowly extend the arms forward. 马步站稳，双手攒拳收于腰间，怒目圆睁，缓缓出拳。蓄力发力，增强气力与意志。

Practice 练习

Bouncing on the Toes 背后七颠百病消

Stand with feet together, slowly lift the heels, then let them drop gently. Repeat seven times to close the sequence and return to stillness. 双脚并拢，脚跟缓缓提起再轻轻落下，反复七次。全身放松，收束功法，回归平静。

Practice 练习