Spirit, Qi, Intention, Force, Coordinate to Become One (神氣意力，合一集中) from The Real Theory of Baguazhang (八卦掌真理篇) by Jiāng Róngqiáo (薑容樵)

神氣意力，合一集中

前面所說的精神、氣息、意識、力量等等各方面的鍛煉方法，它們並不是孤立的，而是合一集中的，不集中，動作就不能完整一氣，不合一，手腳就不能行動一致。所謂合一，就是手與腳合，肩與跨合，肘與膝合，神與意合，氣與力合，內與外合。所謂集中，就是這六合必須統一，和諧，協調，取得完整。

薑容樵

"All the preceding explanations on the spirit, energy intention and force are to be worked at the same time and should fuse with each other. They should not be practiced in isolation, they should rather be unified. If they are practiced in isolation, the movement cannot be unified, hands and feet cannot move as one. In the same way that and and feet need to coordinated, shoulders and hips need to be coordinated, elbows and knees are coordinated, the spirit and the intentioin are in harmony, the energy ant the force are in harmony, the internal and the external are coordinated. This called to focus, in other words these six coordinations unify in harmony and coordination, to obtain wholeness."

From the book Bāguàzhăng Practice Method (八卦掌練習法), by Jiāng Róngqiáo (薑容樵), based on the translation by Joseph Crandall

Expand, Release, Collect, Tighten; Movement and Stillness Support Other (展放收緊，動靜圓撐) from The Real Theory of Baguazhang (八卦掌真理篇) by Jiāng Róngqiáo (薑容樵)

展放收緊，動靜圓撐

展放收緊是指動作姿勢的開合而言，開的姿勢要舒展遠放，合的姿勢要內收外緊。動靜圓撐是指動中必須求靜，靜中又必須有動，動的極處就是靜的發源，靜的極處就是動的起端，這動和靜必須相互循行，又相互含蓄。

薑容樵

"'Expand, release, collect, tighten' refers to the movements of opening and closing the posture. In opening a posture one must unfold and release far, in closing a posture one’s interior must tightly restrain the exterior. 'Movement and stillness support each other' indicates that within movement there must be stillness and that within stillness there must be movement; the extremity of movement originates stillness, in the same way the extreme stillness is the origin of movement; both the mutual support of movement and stillness are necessary to a smooth performance, the mutual aspect is implicit."

From the book Bāguàzhăng Practice Method (八卦掌練習法), by Jiāng Róngqiáo (薑容樵), based on the translation by Joseph Crandall

Intention generates discernment, qi travels through a hundred pores (意動生慧，氣行百孔) from The Real Theory of Baguazhang (八卦掌真理篇) by Jiāng Róngqiáo (薑容樵)

意動生慧，氣行百孔

意動生慧是說八卦掌的動作如果是像前面所說的意如飄旗，又似點燈那樣有意識的運動，那麼就能在運動中培養出機警敏感的素質。氣行百孔是說如果八卦掌的深呼吸是按照前面所說的氣似雲行那樣的話，那麼所吸入的氧氣就能輸送到各個需要的地方去。

薑容樵

"'Intention generates discernment' means that the movements in Baguazhang follow the intention, as mentioned in the preceding paragraphs, as if it was a floating banner or a lantern in the dark; the movement becomes conscious, and within the movement one can cultivate the inner qualities of perception and sensitivity. 'Qi travels through a hundred pores' means that in the practice of Baguazhang deep breath, as mentioned in the the preceding paragraphs, the qi will move like a cloud; therefore, the inhaled oxygen can be delivered to every single region of the body where it is needed."

From the book Bāguàzhăng Practice Method (八卦掌練習法), by Jiāng Róngqiáo (薑容樵), based on the translation by Joseph Crandall

The abdomen is the root of qi, qi moves like a cloud (腹乃氣根，氣似雲行) from The Real Theory of Baguazhang (八卦掌真理篇) by Jiāng Róngqiáo (薑容樵)

腹乃氣根，氣似雲行

前面已經說過腹是蓄氣的良好部位，在鍛煉時必須將呼吸之氣深入到腹部，但是這種深呼吸的運動是猛然一口就將氣吸入腹內呢，還是慢慢地吸入呢，氣似雲行就說明了八卦掌的深呼吸運動必須是像空中行雲那樣面慢慢地運行，不要猛然吸入，也不要猛然呼出。

薑容樵

"In preceding paragraphs, it was already discussed that the abdomen is the best place to store qi, during refinemet one must breath deeply down to the abdomen. However, it is better to breathe in slowly than abruptly and at once through the mouth to the abdoment. “Qi moves like a cloud” illustrates that Baguazhang’s deep breath movement must resemble clouds moving in the sky, with that sort of slow motion of celestial bodies, breathing in or out must not be abrupt."

From the book Bāguàzhăng Practice Method (八卦掌練習法), by Jiāng Róngqiáo (薑容樵), based on the translation by Joseph Crandall

Intention is like a waving banner or a lantern in the dark (意如飄旗，又似點燈) from The Real Theory of Baguazhang (八卦掌真理篇) by Jiāng Róngqiáo (薑容樵)

意如飄旗，又似點燈

古代練兵，一切的陣形變化，前進後退都必須以飄蕩的令旗和夜間燈為引導，八卦掌運動時也必須以意識引導動作，不能隨隨便便的運動。

薑容樵

"In ancient times during military drills, all the changes in the shapes of military formations, advancing and retreating had to be signaled by a swinging banner guided the troops in daytime or a lantern during the night. Likewise, during baguazhang actions the intention must guide the movement, it should not come after the movement."

From the book Bāguàzhăng Practice Method (八卦掌練習法), by Jiāng Róngqiáo (薑容樵), based on the translation by Joseph Crandall

Fire Above, Water below; Water is heavy, Fire is light. (火上水下，水重火輕) from The Real Theory of Baguazhang (八卦掌真理篇) by Jiāng Róngqiáo (薑容樵)

火上水下，水重火輕

心在上屬火，腎在下屬水，所謂「心火腎水」，也就是前面所說實腹暢胸的心要虛，腹要實的意義。

薑容樵

"The heart above corresponds to fire, the kidneys below correspond to water. Thus the phrase “Heart of fire, kidney of water” above says that the substantial abdomen and the empty chest are the sense of the empty heart and solid abdomen."

From the book Bāguàzhăng Practice Method (八卦掌練習法), by Jiāng Róngqiáo (薑容樵), based on the translation by Joseph Crandall

Stump like a Mountain; Step like Water. (樁如山嶽，步似水中) from The Real Theory of Baguazhang (八卦掌真理篇) by Jiāng Róngqiáo (薑容樵)

樁如山嶽，步似水中

樁是指靜止性的動作，八卦掌的樁步必須使之像山嶽那樣穩固，似乎任何強大的力量都推它不動似的。步是指活動性的動作，八卦掌的蹚泥步必須使之在穩健之中含著像流水那樣輕快，這樣八卦掌的步法就不是笨重的，也不是浮飄的了。

薑容樵

"“Stump like Mountains” refers to the stationary nature of the movements, Bagua’s “stump step” must resemble the stability of a mountain, if any formidable force push it, it will remain still. “Step like Water” refers to the movable nature of the movement. Within Baguazhang’s “Treading Mud Step” stability it must contain the lightness and speed of flowing water; the footwork should neither be cumbersome nor unstable."

From the book Bāguàzhăng Practice Method (八卦掌練習法), by Jiāng Róngqiáo (薑容樵), based on the translation by Joseph Crandall

The Fingers are separated, the Palms are concave; swing the Arms, the Shoulders are level. (指分掌凹，擺肱平肩) from The Real Theory of Baguazhang (八卦掌真理篇) by Jiāng Róngqiáo (薑容樵)

指分掌凹，擺肱平肩

指分是將五指分開，不要並擺。掌凹是使掌心向裡涵空凹攏。擺肱是在轉行時兩臂必須極力向圓心的一面擺動，不可有向前推的動作。平肩是兩肩在轉行時或轉身換掌時都必須保持端正平舒，不要有一起一落的現象。

薑容樵

“Fingers are separated” means that the 5 fingers are apart, one muste not hold them together. “Palms are concave” means that the hollow of the palms are contained towards the inside, to draw the emptiness towards a concave form. “Swing the Arms” means that when walking the circle, both arms must at all cost be directed clearly towards the center of the circle; there should not be a forward pushing motion. “The shoulders are Level” means that in walking the circle, turning the body or changing the palms, one must maintain an upright, level, and relaxed posture; one must not have the appearance of one shoulder left behind."

From the book Bāguàzhăng Practice Method (八卦掌練習法), by Jiāng Róngqiáo (薑容樵), based on the translation by Joseph Crandall

The Waist is like an Axle; the Hands are like Revolving Wheels (腰如軸立，手似輪行) from The Real Theory of Baguazhang (八卦掌真理篇) by Jiāng Róngqiáo (薑容樵)

腰如軸立，手似輪行

八卦掌在鍛煉時必須以腰部構成運動的軸心，手動必先身動，身動必先腰動，使腰帶動一切。八卦掌在換掌的時候必須使手臂的動作如車輪那樣形成圓圈，因為圓形動轉較為靈敏，又含著連環不斷的作用。

薑容樵

“During Baguazhang practice the waist constitutes the key axle of every movement: for the hands to move, the body must move first; for the body to move, the waist must move first; the use of the waist spurs all movements. In Baguazhang during the palms transformations it is necessary to apply a round shape and employ the hands and arms in revolving movements. Turning in circular movements in fairly agile and the result is to keep the chain of movements uninterrupted."

From the book Bāguàzhăng Practice Method (八卦掌練習法), by Jiāng Róngqiáo (薑容樵), based on the translation by Joseph Crandall

Raise levelly, Drop and Hook; Continuously Move Unhindered (起平落扣，連環縱橫) from The Real Theory of Baguazhang (八卦掌真理篇) by Jiāng Róngqiáo (薑容樵)

起平落扣，連環縱橫

起平是將腳提起時也要像足心涵空那樣平。落扣是說落步時不僅要平落，還要使腳裡扣。連環是不斷的意思，意識不斷，勁力不斷，動作不斷，從連環中生出縱橫，上下左右四面八方一氣連環。

薑容樵

“'Raise levelly' means that while liftting the leg one shall shall make the heart of the foot empty and that is level. 'Falling and hooking' means that the falling step not only must fall levelly, but also must hook inward. 'Continuous' means uninterrupted intention, unceasing awareness, constant force and continuous movement; from within continuity is generated the vertical and horizontal, the above and below, left and right, the four sides, the eight directions and the unified qi, all interconnected.."

From the book Bāguàzhăng Practice Method (八卦掌練習法), by Jiāng Róngqiáo (薑容樵), based on the translation by Joseph Crandall

Bend the Legs, Tread Through the Mud; the Center of the Foot is Empty (曲腿蹚泥，足心涵空) from The Real Theory of Baguazhang (八卦掌真理篇) by Jiāng Róngqiáo (薑容樵)

曲腿蹚泥，足心涵空

曲腿就是在走轉時兩腿作適度之彎曲，身體往下坐，使力量貫注兩腿。蹚泥是兩腳前進不要過高，如蹚泥之狀。足心涵空是使腳掌和腳跟同時平落地面，五指抓地，這樣腳心就涵空了。

薑容樵

“'Bend the legs' means that when stepping or rotating, both legs must be slightly bent and the body must assume a sitting down posture, enabling all the power to be concentrated in the legs. 'Tread through the mud' means that when both legs advance, they must not be too high, the feet look as if dragging in the mud. 'The center of the foot is empty' means that the sole of the foot and the heel of the foot fall flatly to the ground simultaneously, the five toes grip the ground, thus the center of the foot becomes hollow."

From the book Bāguàzhăng Practice Method (八卦掌練習法), by Jiāng Róngqiáo (薑容樵), based on the translation by Joseph Crandall

Twist While Walking the Circle; Stamp the Foot and Rub the Calves. (擰旋走轉，蹬腳摩脛) from The Real Theory of Baguazhang (八卦掌真理篇) by Jiāng Róngqiáo (薑容樵)

擰旋走轉，蹬腳摩脛

擰旋走轉就是說在走轉時必須是腰要擰，肘臂要擰，手掌要擰，頸項要擰，使頭手肘身擰向圓心的一面，擰成一股旋勁。蹬腳摩脛，是指在走轉時前行之腳必須輕邁，後行之腳必須蹬勁，向前進步必須貼近前腳脛骨裡側摩擦而過，不要將腳提得過高或過寬。

薑容樵

“'Twist while walking the circle' means that while walking the circle, the waist should twist, the elbows should twist, the palms should twist and the neck should twist making one’s head, arms, hands, and body twisted toward the center of the circle. This twisting turn into a spiral strength in the tighs. 'Stamp the foot, rub the calves' means that when walking the circle the step with the front foot should be stepping the front foot must be light, the the step with rear foot should be strong. As one advances, the inside of the tibias stay close together and rub as they cross each other. One should not lift the stepping foot too high or excessively wide."

From the book Bāguàzhăng Practice Method (八卦掌練習法), by Jiāng Róngqiáo (薑容樵), based on the translation by Joseph Crandall

Shape of a Dragon, Appearance of a Monkey; Sit like a Tiger, Overturn like an Eagle (龍形猴像，虎坐鷹翻) from The Real Theory of Baguazhang (八卦掌真理篇) by Jiāng Róngqiáo (薑容樵)

龍形猴像，虎坐鷹翻

這是指鍛煉時的身形、身法、步法的變化而言。八卦掌的運動特點之一就是走，這種滔滔不絕的圓形步，必須使之形如游龍，悠然之中含著穩重。八卦掌的運動特點之二是視，八卦掌在轉行時或轉身換掌時，兩眼總是注視著兩掌，所謂「手眼相隨」，眼是視之苗，視能顯示出運動的內在精神，這種精神必須使之像猿猴守物那樣機靈之中蘊含著警惕意味，並通過眼的注視把它表達出來。八卦掌的運動特點之三是坐，在轉行時，它的兩腿並不伸直，採用坐跨，在轉身換掌時的一頓之間又有坐樁的動作，這些蹲坐的動作和腿法，必須使之像虎踞之形，沉著有力。八卦掌的運動特點之四是翻，就是轉身的動作，在轉身時必須採取鷂鷹盤旋空中翻身降落的那種靈敏灑脫之勢。

薑容樵

"These are rules for practice concern the changes body shape, the body posture and the footwoork. The first characteristic of the Baguazhang way of move is walking, the manner of the endless circular step. It has to have the shape of a swimming dragon, keeping it leisurely and natural inside, it manifests as solid and stable. The second characteristic of the Baguazhang way of move is in the gaze. In Baguazhang, whenever one changes the step or turn the body to switch palms, both eyes always watch attentively the both palms, this is what is called “hands and eyes follow each other”, the eyes inspect the generation. The gaze can to manifest the movement of the inner vitality. This should look like the vitality of a monkey when watching an object, the sort that implies quick-witted and alert eyes and the gaze that precedes grabing it. The third characteristic of the Baguazhang way of move is sitting, at the time changing none of the hips stretch straight at all as the sitting position is employed. At the time of turning the body and changing palms one is sitted the whole movement. These sitted movements and leg methods must look like a crouching tiger, steady, firm and vigourous. The fourth characteristic of the Baguazhang way of moving is overturning, this is the movement of turning the body. Whenever turning the body, one must adopt the attitude of an eagle or hawk circling in the air preparing to descend, the sharp and ease momentum."

From the book Bāguàzhăng Practice Method (八卦掌練習法), by Jiāng Róngqiáo (薑容樵), based on the translation by Joseph Crandall

To Roll, to Drill, to Press, to Wrap; the Indirect and the Direct Generate Each Other (滾鑽爭裹，奇正相生) from The Real Theory of Baguazhang (八卦掌真理篇) by Jiāng Róngqiáo (薑容樵)

滾鑽爭裹，奇正相生

這是指鍛煉時的勁力變化而言，滾是圓形的旋臂動作，鑽是既要轉又要向前的螺旋形的旋臂動作，爭是向外撐開，裹是向裡扣抱，這四種動作在運動時都必須使肌肉收縮產生力量。僅僅是圓形的滾動，沒有向前的力量，這種勁力它裡面沒有向外和向前的勁力矛盾，力量不能保持最大，因之在鍛煉的時候，必須要滾中帶鑽，使圓形的滾轉動作成為螺旋形的動作。爭和裹也是這個意思，兩臂肘的合抱固然該使用裹力，但是裹力只有向裡收的勁，而沒有向外擴張的勁，這裡面就沒有向裡和向外的勁力矛盾產生，如果是裹裡帶爭，這裡面就有了收縮和擴張的對抗性，就有了勁力的矛盾產生。奇正兩字，是代表著兩種不同性質的事物的矛盾，奇正相生，換句話說，也就是矛盾產生了。八卦掌的一切勁力，都是由滾、鑽、爭、裹四力的相互對抗，在奇正的矛盾產生中所發揮出來的。

薑容樵

"This refers to the various types of energies encountered during one’s practice. “To roll” is a circular coiling of the arm. “To drill” Drilling is both the revolving and forward spiral form of the arm. “To press” is to open outward. “To wrap” it to embrace within. These four types of movement are necessary to contract the muscles and generate strength. If the movement is round and circular but lacks the forward strength, this kind of energy remains within and doesn’t have the outward and forward strength, it cannot be maintained to the maximum. This is why during practice it is necessary to keep rolling with drilling, this will cause the circular movement to become a spiral. “To press” and “to wrap” follow the same idea, the elbows of both arms are used to wrap around and apply a wrapping force. However, the wrapping force tends towards receiving in the interior, it doesn’t have the outward expansion force and in this case the complementarity between the tendency towards the interior and the outward force does not arise. If there are “to wrap” and “to press”, there is the antagonism between contraction and expansion and immediately the complementary forces arise. Both the indirect and the direct words represent the two complementary and distinct characteristics of things, they generate one another, in other words, that is how complementarity arises."

From the book Bāguàzhăng Practice Method (八卦掌練習法), by Jiāng Róngqiáo (薑容樵), based on the translation by Joseph Crandall

Relax the Shoulders; Sink the Elbows. Strengthen the Abdomen; Free the Chest. (鬆肩沉肘，實腹暢胸) from The Real Theory of Baguazhang (八卦掌真理篇) by Jiāng Róngqiáo (薑容樵)

鬆肩沉肘，實腹暢胸

鬆肩是使兩肩向下鬆沉，在鍛煉時不要向上聳肩。沉肘是使肘部經常保持著向下沉墜，在鍛煉時必須屈如半月形。腹是蓄氣的良好部位，實腹就是指在鍛煉時必須將呼吸深入到腹部，使腹部充實鼓蕩，即所謂「氣沉丹田，內宜鼓蕩」的意思。胸部的向外挺凸，固然會影響氣沉丹田，而胸部的向裡收縮，也足以影響到心臟的壓縮，阻礙了血液的流暢，因之，暢胸就是指胸部要寬鬆開展，既不要挺胸也不必縮胸。

薑容樵

"'Relax the Shoulders' is to make both shoulders tilt downwards and kept down; during practice one should not let them escape up. 'Sink the Elbows' is to maintain the elbow explicitly down as weighing down; during practice it must always bend in a half-moon shape. The abdomen is the best place to store Qi; 'Strengthen the Abdomen' emphasizes that during practice on must breathe deeply through the abdomen, causing it to expand and vibrate like a drum. This is the meaning of 'When the Qi sinks in the Dantian; the inside vibrates.' If the chest sticks out, it will influence the sinking of the Qi in the Dantian. If the chest is pulled back inwards it will cause the heart to be compressed, obstructing the flow of blood. This is the reason to emphasize the requirement of relaxing and open the chest. One should neither straighten the chest nor depress it. "

From the book Bāguàzhăng Practice Method (八卦掌練習法), by Jiāng Róngqiáo (薑容樵), based on the translation by Joseph Crandall

Straighten the Nape; Lift the Crown. Buttocks Slip; Hold the Anus (順項提頂，溜臀收肛) from The Real Theory of Baguazhang (八卦掌真理篇) by Jiāng Róngqiáo (薑容樵)

順項提頂，溜臀收肛

順項是使頸項自然豎直，在鍛煉時不要仰頭，不要低頭，也不要左右歪斜。提頂是將下頦裡收，頭向上直頂。溜臀是將臀部下垂向裡收縮，在鍛煉時不要有絲毫的向後撅臀的現象產生。收肛是將肛門的肌肉予以收縮控制，不要使它放鬆。

薑容樵

"Straighten the nape means the neck becomes naturally upright; during the practice one should not raise or bow the head nor incline it left or right. To lift of the crown means the chin is collected in; the head pushes up and straighten the crown of the head. Buttocks slip means the buttocks will hang down and contract inward. During the practice one should not let the buttocks even to start to stick out backwards. To hold the anus means one must apply a controlled contraction to the rectal muscle; and not allow it to loosen."

From the book Bāguàzhăng Practice Method (八卦掌練習法), by Jiāng Róngqiáo (薑容樵), based on the translation by Joseph Crandall

The Song of Seven Stars (七星歌) by Jiāng Róngqiáo (薑容樵)

七星歌

用必七體，
頭肩肘手，
胯膝合足，
相助為友。

薑容樵

"For application it is necessary to use the seven bodies:
The head, shoulder, elbow, hand,
Crotch, knees coordinated with the feet,
They are like friends helping one other."

From the book Xing Yi Mother Fists (形意母拳), by Jiāng Róngqiáo (薑容樵), based on the translation by Joseph Crandall

The Song of Bēng​quán (崩拳歌) by Jiāng Róngqiáo (薑容樵)

崩拳歌

崩拳似箭性屬木，
生炮克橫理不謬，
兩拳輪流循環進，
牢記左前右足跟。

薑容樵

"Bēng​quán is like an arrow, its nature is affiliated with wood.
It produces Pao and overcomes Heng, the theory is not absurd.
The two fists advance in alternate cycles.
Keep in mind that the left is in front and the right foot follow closely."

From the book Xing Yi Mother Fists (形意母拳), by Jiāng Róngqiáo (薑容樵), based on the translation by Joseph Crandall

The Song of Zuànquán (鑽拳歌) by Jiāng Róngqiáo (薑容樵)

鑽拳歌

鑽拳似電性屬水，
生崩克炮手足腿，
起鑽落翻陰陽轉，
功至還虛是洗髓。

薑容樵

"Zuanquan is like lightning, its nature is affiliated with water.
It produces Beng and overcomes Pao, one must use hands, feet and legs.
Raise, drill, fall, overturn: the Yin and Yang turn.
The achievement arrives when one returns to nothingness and washes the marrow."

From the book Xing Yi Mother Fists (形意母拳), by Jiāng Róngqiáo (薑容樵), based on the translation by Joseph Crandall

The Song of Mutual Creation (相生歌) by Jiāng Róngqiáo (薑容樵)

相生歌

劈能生鑽鑽生崩，
崩能生炮炮生橫，
橫能生劈各形本，
萬物于土五行生。

薑容樵

"Pi is able to generate Zuan; Zuan is able to generate Beng,
Beng is able to generate create Pao; Pao is able to generate Heng,
Heng is able to generate Pi; it is the root of every form.
Everything is contained in Heng; this is the creation of five elements."

From the book Xing Yi Mother Fists (形意母拳), by Jiāng Róngqiáo (薑容樵), based on the translation by Joseph Crandall