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微摆撼天柱
天柱即后颈。低头，扭颈向左右侧视，肩亦随头左右摇摆，各二十四次。
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赤龙搅水津 鼓漱三十六
神水满口匀 一口分三咽
龙行虎自奔
赤龙即舌。以舌顶上颚，又搅满口内上下两旁，使水津自生。鼓漱于口中，三十六次。神水即津液。
分作三次，要 有声吞下，心暗想目暗看，所吞津液，直送到脐下丹田。龙即津，虎即气。津下去，气
自随之。
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闭气搓手热 背摩后精门
以鼻吸气，闭之，用两掌相搓擦极热，急分两手磨后腰上两边，一面徐徐放气从鼻出。精门，即后
腰两边软处。以两热手磨三十六遍，仍收手握固。
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尽此一口气 想火烧脐轮
闭口鼻之气，以心暗想，运心头之火下烧丹田，觉似有热，仍放气从鼻出。脐轮，即脐下丹田。
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左右辘轳转
曲弯两手，先以左手连肩圆转三十六次，如绞车一般，右手亦如之。此单转辘轳法。
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两脚放舒伸 叉手双虚托
放所盘两脚，平伸向前。两手指相叉，反掌向上，先安所叉之手于头顶，作力上托，要如重石
在手托上，腰身俱着力上耸。手托上一次，又放下，安手头顶，又托上。共九次。
【十二段锦第四图】
微微摇摆天柱穴。
天柱穴位于后颈部。低头，扭转颈部向左右两侧注视，肩膀也随着头部向左右摇摆，各做二十四次。
【十二段锦第五图】
赤龙搅动生津液，鼓漱三十六次。
神水满口均匀分布，一口分为三次咽下。
龙行虎自奔。
“赤龙”即舌头。用舌尖顶住上颚，又在口腔内上下两旁搅动，使津液自然产生。在口中鼓漱三十六次。“神水”即津液。
分作三次，要有声音地吞下，心中暗自想象，目光暗中注视，将所吞咽的津液直接送至脐下的丹田处。“龙”即津液，“虎”即气。津液下行，气自然随之跟随。
【十二段锦第六图】
闭气搓热双手，背部按摩后腰精门。
用鼻子吸气，屏住气息，用两手掌相互搓擦至极热，迅速分开双手摩擦后腰两侧，同时徐徐从鼻子呼气放出气息。“精门”，即后腰两侧的柔软部位。用两只有热度的手摩擦三十六遍，最后收回手握固。
【十二段锦第七图】
尽此一口气，想象火烧脐轮。
闭住口鼻的气息，用心暗自想象，引导心头的火气向下烧灼丹田，感觉似乎有热气，然后仍从鼻子呼气放出气息。“脐轮”，即脐下的丹田。
【十二段锦第八图】
左右辘轳转动。
弯曲双臂，先用左手连同肩膀一起画圆转动三十六次，就像绞车一样，右手也这样做。这是单转辘轳的方法。
【十二段锦第九图】
双脚放松伸展，叉手向上虚托。
放下盘坐的双脚，向前平伸。两手指交叉，掌心向上，先将交叉的手放在头顶，用力向上托举，要像手上有重物托举一样，腰身都着力向上耸起。手托举一次，又放下，把手放回头顶，再次托举。共九次。
[Figure 4 of the Twelve Section Brocade]
Slightly Swaying the Heavenly Pillar (Tianzhu)
The Heavenly Pillar refers to the posterior neck. Lower the head, twist the neck to gaze left and right; the shoulders sway left and right along with the head. Perform each side twenty-four times.
[Figure 5 of the Twelve Section Brocade]
The Red Dragon Stirring Fluids, Thirty-Six Rinses
Divine Water Fills the Mouth Uniformly; Swallow in Three Gulps from One Breath.
The Dragon Moves, the Tiger Flows Naturally.
"The Red Dragon" refers to the tongue. Press the tip of the tongue against the palate, then stir it around the inside of the mouth, upper and lower sides, to generate saliva naturally. Rinse the saliva in the mouth thirty-six times. "Divine Water" refers to saliva.
Swallow in three gulps, making a swallowing sound. Mentally visualize and visually focus on directing the swallowed saliva straight down to the Dantian below the navel. The "Dragon" refers to saliva, and the "Tiger" refers to Qi. As the saliva descends, Qi follows naturally.
[Figure 6 of the Twelve Section Brocade]
Holding Breath, Rubbing Hands Hot, Massaging the Essence Gate on the Lower Back
Inhale through the nose and hold the breath. Rub both palms together until extremely hot. Quickly separate the hands and rub the two soft areas on either side of the lower back while slowly exhaling through the nose. The "Essence Gate" refers to the soft tissue on both sides of the lower back. Rub with warm hands thirty-six times, then retract the hands into a fist (Wogu).
[Figure 7 of the Twelve Section Brocade]
Exhaust This Breath, Visualize Fire Burning the Navel Wheel
Close the mouth and nose to hold the breath. Use the mind to visualize guiding the fire of the heart downward to burn the Dantian. When heat is felt, exhale through the nose. The "Navel Wheel" refers to the Dantian below the navel.
[Figure 8 of the Twelve Section Brocade]
Left and Right Windlass Rotation
Bend the arms. First, rotate the left hand along with the shoulder in a circle thirty-six times, like a winch. Do the same with the right hand. This is the method of single-sided windlass rotation.
[Figure 9 of the Twelve Section Brocade]
Extending Both Feet, Interlacing Hands for Upward Void Support
Release the crossed legs and extend them flat forward. Interlace the fingers of both hands, turn the palms upward, place the interlaced hands above the head, and push upward with force, as if supporting a heavy weight. Engage the waist and body to lift upward. After one upward push, lower the hands, return them to the top of the head, and push up again. Repeat nine times in total.