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Excerpt from "The Complete Works of Chen Pan Ling's Chinese Martial Arts Teachings" (中華國術教材全集) , page 319 (Poster 1)
Please note: Extra words added to the posture description for clarity, as well as additional notes and comments, appear in [square brackets]. Text in (regular parentheses) is the author's text.
十. 摟膝拗步
(一). 由前式鬆腰，身左轉對東，坐實右腿,提起左腳跟, 身下蹲, 同時右肘上提, 右手立掌置於右耳旁, 手心對耳，食指前指; 左手向下摟過右膝成陰掌, 護於襠前，目前視, 如圖25。
Posture 10. Brush Knee, Twist Step
(1) [Continuing] from the previous movement, relax the waist and turn the body to face directly towards the east. Sit solidly on the right leg and lift the left heel, squatting the body downward. At the same time, raise up the right elbow and use the right hand as a standing palm beside the right ear, with the center of the hand opposite the ear and the index finger pointing forward. Draw the left hand down across right knee to end in a Yin palm guarding the groin. Look forward, as in Figure 25.
Figure 25
(二). 由前式鬆腰，徐徐沉氣, 上身向前向左擰，面對東。左腳邁一步, 右腿蹬開，左腳撐撑成左弓步。同時右手立掌隨身轉, 順鼻尖向前貫, 推按成陰掌。同時左手摟至左膝外側成陰掌下按, 與右掌相配合, 左肘微曲。右肩前順, 左肩微合。頂頭塌腰, 氣肩墜肘, 空胸緊背, 氣沉丹田以貫注兩手, 面對正東, 目視右掌, 成左摟膝拗步, 如圖26。
(2) [Continuing] from the previous movement, relax the waist and slowly sink the Qi. Twist the upper body forward towards the left to face directly to the east. Take a step with the left foot, and begin to push through the right leg while bracing through the left leg, ending in a left bow stance. At the same time, move the right standing palm with the body as it turns, and then begin to push [the right hand] forward until it is in line with the tip of the nose, pressing [down] to end in a Yin palm. At the same time, draw the left hand to the outside of the left knee, pushing down with a Yin palm simultaneously with the right palm [pushing forward and pressing downward]. The left elbow is slightly bent. Allow the right shoulder to go forward while matching the movement of the left shoulder with a corresponding [movement backward]. Push through the crown of the head and settle down into the waist. Sink the shoulders and drop the elbows. Empty the chest and tighten the back. Sink the Qi to the dan-tian, and then focus [the Qi] into the two hands. Face straight towards the east and look at the right palm, ending in left brush knee twist step, as in Figure 26.
Figure 26
(三). 由前式鬆腰，徐徐吸氣，上身微後坐，左腳外擺約三十度, 移前身, 坐實左腿, 右腳移靠左腳旁奌地, 身左拎約四十五度, 同時左手由下向左後上方挑起成立掌上豎, 右手由上向左護面, 橫於胸前, 面對西北, 目視左掌, 如圖27。
(3) [Continuing] from the previous movement, relax the waist and slowly inhale. Sit onto the right leg, and turn the left toes out approximately 30 degrees. [After that], shift the body forward, and sit solidly on the left leg. Touch the right foot on the ground beside the left foot. Turn the body approximately 45 degrees towards the left. At the same time, lift the left hand up from the lower-left rear, ending in a vertical standing palm. Move the right hand up to guard in front of the face, and then [move it] across towards the left [and down] in front of the chest. Face the northwest, and look a the left hand, as in Figure 29.
Figure 27
(四). 由前式鬆腰，徐徐沉氣, 上体向右拎約四十五度，右腳邁一步, 腳掌撐住, 左腿徐徐蹬開成右弓步。同時左手隨身轉, 從左耳旁順鼻尖向前平貫推按成陰掌, 右手摟至右膝外側成陰掌下按, 與前掌相配合, 右肘微屈, 左肩前順, 右肩微合, 頂頭塌腰,氣肩墜肘, 空胸緊背, 氣沉丹田以貫注兩手, 面對正東, 目視左掌, 成右摟膝拗步, 如圖28。
(4) [Continuing] from the previous movement, relax the waist and slowly sink the Qi. Turn the upper part of the body approximately 45 degrees to the right. Take a step with the right foot, and brace through the right leg while beginning to push through the left leg, ending in a right bow stance. At the same time, move the left hand as the body turns, and then begin to push [the left hand] from beside the left ear and go forward until in line with the tip of the nose, pressing [down] to end in a Yin palm. [Also], draw the right hand to the outside of the right knee, pushing down with a Yin palm simultaneously with the left palm [movement]. The right elbow is slightly bent. Allow the left shoulder to go forward while matching the movement of the right shoulder with a corresponding [movement slightly backward]. Push through the crown of the head and settle down into the waist. Sink the shoulders and drop the elbows. Empty the chest and tighten the back. Sink the Qi to the dan-tian, and then focus [the Qi] into the two hands. Face straight towards the east, ending in right brush knee twist step, as in Figure 28.
Figure 28
(五). 由前式鬆腰，徐徐吸氣，坐左腿，右腳尖外擺約三十度, 隨身向前, 坐實右腿, 左腳移靠右腳旁奌地, 身右拎約四十五度。同時右手向右後上方挑起成立掌上豎, 左手向右護面, 橫於胸前, 面對西南, 目視右掌, 如圖29。
(5) [Continuing] from the previous movement, relax the waist and slowly inhale. Sit onto the left leg, and turn the right toes out approximately 30 degrees. [After that], shift the body forward, and sit solidly on the right leg. Touch the left foot on the ground beside the right foot. Turn the body approximately 45 degrees towards the right. At the same time, lift the right hand up from the lower-right rear, ending in a vertical standing palm. Move the left hand up to guard in front of the face, and then [move it] across towards the right [and down] in front of the chest. Face the southwest, and look a the right hand, as in Figure 29.
Figure 29
(六). 由前式鬆腰，徐徐沉氣, 然後上体向左拎約四十五度，坐右腿, 左腳前邁一步徐徐蹬開右腿, 成左弓步。右手隨身轉從右耳旁順鼻尖向前平貫推按成陰掌; 左掌摟至左膝外側成陰掌下按, 與右掌配合, 肘微屈, 頂頭塌腰, 垂肩墜肘, 空胸緊背, 氣沉丹田以貫注兩掌, 面東,成左摟膝拗步, 如圖30。
(6) [Continuing] from the previous movement, relax the waist and slowly sink the Qi. After that, turn the upper part of the body approximately 45 degrees to the left. Sit on the right leg, and take a step with the left foot, pushing through the right leg to end in a left bow stance. Move the right hand as the body turns, and then begin pushing [the right hand] from beside the right ear and go forward until in line with the tip of the nose, pressing [down] to end in a Yin palm. [At the same time], draw the left hand to the outside of the left knee, pushing down with a Yin palm simultaneously with the right palm [pushing forward and pressing downward]. The [left] elbow is slightly bent. Push through the crown of the head and settle down into the waist. Sink the shoulders and drop the elbows. Empty the chest and tighten the back. Sink the Qi to the dan-tian, and then focus [the Qi] into the two palms. Face the east, ending in left brush knee twist step, as in Figure 30.
Figure 30
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