This art derives from Buddhism, emphasizing meditative concentration. When you wish to practice, you first have to close your eyes and empty your mind, seize control over your thoughts and eliminate confusion, calm your emotions and regulate your breath, focusing your spirit and energy. Then when practicing the sequence of postures, you have to have intention coursing through, not just make shapes. If your mind is moving randomly, your spirit scattered, intention distracted, you will be laboring in vain with these postures and gain no meaningful results.
In the beginning of practicing these movements, you must work both mentally and physically on these postures, silently counting up to thirty repetitions. Gradually add more until you can do them to a count of a hundred and practice them three times a day. After a hundred and twenty days, you will have made an accomplishment. Having obtained both energy and strength, you can then reduce the practice to twice a day. Once your energy and strength can be concentrated and resolute, you can then reduce the practice to once a day. Once thoughts have ceased arising, you have succeeded.
Chapter Ⅰ Origins and Development
Chapter Ⅱ Characteristics
Chapter Ⅲ Practice Tips
Chapter Ⅳ Step-by-Step Descriptions of the Routines
Section 1 Hand and Foot Forms
Basic Hand Forms
Basic Stances
Section 2 The Exercises Illustrated
Ready Position
Routine 1 Wei Tuo Presenting the Pestle 1（韦驮献杵第一式）
Routine 2 Wei Tuo Presenting the Pestle 2（韦驮献杵第二式）
Routine 3 Wei Tuo Presenting the Pestle 3（韦驮献杵第三式）
Routine 4 Plucking a Star and Exchanging a Star Cluster（摘星换斗势）
Routine 5 Pulling Nine Cows by Their Tails（倒拽九牛尾势）
Routine 6 Displaying Paw-Style Palms like a White Crane Spreading Its Wings（出爪亮趐势）
Routine 7 Nine Ghosts Drawing Swords（九鬼拔地势）
Routine 8 Three Plates Falling on the Floor（三盘落地势）
Routine 9 Black Dragon Displaying Its Claws（青龙探爪势）
Routine 10 Tiger Springing on Its Prey（臥虎扑食势）
Routine 11 Bowing Down in Salutation （打躬势）
Routine 12 Swinging the Tail（掉尾势）
Closing From
Appendix:
Acupuncture Points Mentioned in This Book
