章 八段錦概述1

一、八段錦功法源流1

二、八段錦功法特點4

三、八段錦健身效果6

第二章 八段錦功法訓練26

一、八段錦基礎練習26

二、八段錦的腰隙、丹田練習方法30

第三章 八段錦的“三調”50

一、調身50

二、調息52

三、調心53

第四章 留學生學練八段錦的方法65

一、常見錯誤65

二、學練方法67

第五章 預備勢82

一、重點、難點82

二、動作講解82

三、組織練習83

第六章 兩手托天理三焦88

一、重點、難點88

二、動作講解88

三、組織練習89

第七章 左右開弓似射雕95

一、重點、難點95

二、動作講解95

三、組織練習96

第八章 調理脾胃須單舉104

一、重點、難點104

二、動作講解104

三、組織練習105

第九章 五勞七傷往後瞧113

一、重點、難點113

二、動作講解113

三、組織練習114

第十章 搖頭擺尾去心火122

一、重點、難點122

二、動作講解122

三、組織練習124

第十一章 兩手攀足固腎腰135

一、重點、難點135

二、動作講解135

三、組織練習136

第十二章 攢拳怒目增氣力144

一、重點、難點144

二、動作講解 144

三、組織練習145

第十三章 背後七顛百病消155

一、重點、難點155

二、動作講解155

三、組織練習156

第十四章 收勢161

一、重點、難點161

二、動作講解 161

三、組織練習162

Chapter One General Introduction to Ba Duan Jin11

IOrigin of Ba Duan Jin11

IICharacteristics of Ba Duan Jin17

IIIHealth Effects of Ba Duan Jin21

Chapter Two Practices of Ba Duan Jin Skills34

IBasic Exercises34

IITraining Methods of Waist Gap and Dantian45

Chapter Three Three Aspects of Adjustments of Ba Duan Jin56

IBody Adjustment56

IIBreath Adjustment59

IIIMind Adjustment60

Chapter Four Methods for International Students to Learn and Practice Ba Duan Jin72

ICommon Mistakes72

IILearning and Practicing Methods75

Chapter Five Preparatory Posture84

IEmphasis and Difficulty84

IIMovement Explanation84

IIIPractices Organization86

Chapter Six Two Hands Raise up with Palms Pointed to the Sky to Regulate the Triple Burner91

IEmphasis and Difficulty91

IIMovement Explanation91

IIIPractices Organization94

Chapter Seven Put into Bowpulling Posture and Horse Stance, as if Shooting the Eagle98

IEmphasis and Difficulty98

IIMovement Explanation98

IIIPractices Organization102

Chapter Eight Lift Single Arm to Recover the Spleen and Stomach107

IEmphasis and Difficulty107

IIMovement Explanation107

IIIPractices Organization111

Chapter Nine Keep Body Straight and Turn Head Back to Relieve Fatigue and Consumption116

IEmphasis and Difficulty116

IIMovement Explanation116

IIIPractices Organization119

Chapter Ten Swing the Head and Lower the Body to Relieve Stress126

IEmphasis and Difficulty126

IIMovement Explanation126

IIIPractices Organization133

Chapter Eleven Move the Hands Down the Back and Legs, and Touch the Feet to Strengthen the Kidneys138

IEmphasis and Difficulty138

IIMovement Explanation138

IIIPractices Organization142

Chapter Twelve Thrust the Fists and Make the Eyes Glare to Enhance Strength147

IEmphasis and Difficulty147

IIMovement Explanation147

IIIPractices Organization153

Chapter Thirteen Raise and Lower the Heels to Cure Diseases157

IEmphasis and Difficulty157

IIMovements Explanation157

IIIPractices Organization159

Chapter FourteenClosing163

IEmphasis and Difficulty163

IIMovement Explanation163

IIIPractices Organization165

八段錦是術道並重、身心兼修的中華民族傳統健身氣功，經過近千年傳承，歷久彌新，深受外國留學生喜愛。隨著留學生學習熱情高漲，如何進一步幫助廣大留學生更好地學習八段錦，享受習練八段錦帶來的健康快樂，促進八段錦在國外普及，是關心和支持八段錦教育工作者十分關注的問題。

本書采用中英文對照、圖文並茂的形式編寫。按照課堂教學的形式安排課時，運用教學訓練原理，結合八段錦的功法特點及外國留學生的學習特點和習慣，將教學內容分解為14章進行講授，由淺入深，由易到難。既有動作要領教學，又有易犯錯誤的糾正方法和功效方面的說明，集知識性、實用性和趣味性於一體，是一本適合外國留學生學習八段錦的應用工具書，也是初學者和希望提高技能的學習者的良師益友。

本書由楊玉忠、孫福編寫並演示，劉笑飛、劉玲翻譯，浙江傳媒學院影視攝影與制作繫楊子涵對動作演示進行拍攝，上海海事大學信息工程學院孫佳怡對所選圖片進行計算機處理。文稿翻譯和編輯工作難免有錯誤和不足之處，誠摯歡迎讀者予以批評指正。

Ba Duan Jin is the traditional health Qigong of the Chinese nation, which pays equal attention to both method and principle, body and mindHaving been weathered and passed down for hundreds of years, it is becoming an unfading topic, deeply favored by international studentsWith the growing enthusiasm of overseas students, the Ba Duan Jin education work attaches great importance to help these students learn Ba Duan Jin better, obtain health and enjoy happiness benefited from Ba Duan Jin, and promote popularization of Ba Duan Jin in foreign countries.

Written in both Chinese and English, this book is composed with illustrations and picturesIn accordance with the form of classroom teaching, the main teaching content is divided into 14 chapters, from easy to difficult, by applying the principle of teaching and training, combined with the characteristics of Ba Duan Jin and the acquired traits of foreign studentsIt is elaborated with movement essentials, likely errors, correction methods and aftereffects, and integrated with knowledge, practicality and funTherefore, it is a reference book suitable for teachers who are in need of teaching resource, foreign students who learn Ba Duan Jin, as well as beginners who expect to improve their skills.

This book is compiled and demonstrated by Yang Yuzhong and Sun Fu, translated by Liu Xiaofei and Liu LingYang Zihan from Department of Film and Television Photography and Production, Communication University of Zhejiang shoots the movements, meanwhile, Sun Jiayi from College of Information Engineering, Shanghai Maritime University processes the selected pictures with computer.Deficiencies in editorial work and translation do exist, and criticisms and suggestions from readers are welcomed.