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“人生最曼妙的风景，竟是内心的淡定和从容。我们曾如此期盼外界的认可，到最后才知道，世界是自己的，与他人毫无关系。” The most beautiful scenery in our life is a mindset of calmness and serenity. We used to be eager to acquire acknowledgment from outside but to the end we get to know that the world is yours after all and it’s none of anybody else’s business.
杨绛先生享年105岁（1911.7.17 - 2016.5.25），她在《一百岁感言》中留下的上面一席话，打动了无数人。 Yang Jiang, who was 105 years old (July 17, 1919 - May 25, 2016), touched countless people with her above remarks in her “Words From a Lady of 100 years Old”.陪伴三十多年照顾其健康的付大夫谈及杨绛的最大感受是，杨绛用她的一生践行着这样两句话：只要心态年轻，年龄不过是个数字；只要坚持科学的养生之道，长寿不会是个梦。 付大夫总结杨绛先生的具体做法包括： -练习八段锦 -饮食清淡 -练习书法 -按摩耳朵 -坚持写作 -内心强大 Dr. Fu, who had been accompanying Yang Jiang for more than 30 years and had taken care of her health, said that she had practiced two words throughout her life: As long as you are young at heart, your age is just a number; As long as adhere to the scientific way, longevity will not be a dream.Dr. Fu summarized Yang Jiang's specific practices as follows:
“锻炼身体是杨绛一生的坚持。”杨老深知运动的重要性，同时觉得运动负荷和运动量，必须适合自己各个年龄段，不能太多也不能太少，以“适合”为宜。 杨绛八段锦练习的时间非常长，据说她将八段锦当作是自己每天必须练习的功课，做八段锦已经成为她生活的一部分。做完八段锦之后能感觉到全身的筋骨都十分活络，这种感觉是她十分喜欢的。 'Exercising her body has been Yang Jiang’s lifelong commitment.' Yang was well aware of the importance of exercise. At the same time, she believed that the exercise load and amount must be suitable for each age group, not too much or too little, 'suitable' is appropriate. Yang Jiang practiced Baduanjin for a very long time. It is said that she regarded it as her daily practice, and making it become a part of her life. After finishing Baduanjin, she could feel that all her muscles and bones were very active, which was a feeling she liked very much. 
一直以来，杨绛先生都十分注重饮食和养生，她的身体各方面的机能都是达标的，直到百岁的时候依旧能弯着腰让两只手触碰地面，这是很多人都难以做到的。从前的时候她还坚持每天早上散步，但是过了百岁之后她觉得自己心力渐渐的衰退，所以就放弃了。但是她却依旧没有放弃八段锦的练习。百年来，她经历过很多人世变故、天灾人祸，但她却总能本着一份处乱不惊的乐观心态安然度过。或许正是因为她的坚持，再加上她的心态良好，这才让她在百岁之后依旧头脑敏捷，走路轻松。 Yang Jiang had always attached great importance to diet and health preservation, and her body functions were all up to standard. Until the age of 100, she could still bend over and let her hands touch the ground, which was difficult for many people. She used to take a walk every morning, but after turning 100 she felt her heart was failing gradually and gave up. But she still did not give up the practice of Baduanjin. In her past hundred years, she had experienced many human changes, natural and man-made disasters, but she had always been able to survive with a calm and optimistic attitude. Perhaps it was her persistence, coupled with her good attitude, that kept her sharp and easy to walk well after the age of 100. 
坚持锻炼身体，保持淡泊安宁的心态，这或许是杨绛先生给我们的启示。Keeping exercising and a calm mind, may be the inspiration of Yang Jiang for us.2.上海市气功研究所《百岁杨绛每天坚持习练“八段锦”》1.中国健身气功协会将于8月8日至8月23日举办国际健身气功·八段锦网络精修班，邀请张明亮和王晓军两位老师授课，欢迎大家报名学习。The International Health Qigong·Baduanjin Online Intensive Training Workshop, hosted by Chinese Health Qigong Association, will be held from August 8 to August 23. The Workshop invites Expert Mr. Zhang Mingliang and Mr. Wang Xiaojun for the lectures and training. Welcome to register and study. 2.英国健身气功协会启动健身气功网络视频大赛之八段锦比赛，时间为7月20日至8月31日，欢迎大家参加。The British Health Qigong Association has launched the Health Qigong·Baduanjin video competition 2020. The registration date is from July 20 to August 31. You are welcome.3.英国健身气功联合会7月26日上午9点（英国时间）将举办“健身气功辅助抗疫”系列讲座三：如何在疫情期间学练健身气功·八段锦。欢迎参加！The third lecture of “Health Qigong, Aid in Anti-epidemic” series of lectures, held by Health Qigong Federation UK, will continue at 9am on July 26 (UK time). The topic is “Anything to learn and practice Health Qigong·Baduanjin during the Epidemic”. You are welcome.国际健身气功联合会携手龙采体育集团，自2月14日起推出“龙采全球健身气功时间”，每天北京时间10时和16时推出两个时段的直播，每次30分钟。邀请您一起习练“健身气功·八段锦”，聆听健身气功系列知识。
International Health Qigong Federation (IHQF) and Longcai Sports Group launched the 'Longcai Global Health Qigong Time' on February 14, which is broadcast live for 30 minutes at 10:00 and 16:00 (GMT+8) every day. Welcome to practice 'Health Qigong · Baduanjin' together and listen Health Qigong knowledge. 健身气功·八段锦 Health Qigong·Baduanjin 下周陪伴我们锻炼的朋友将来自中国重庆和非洲摩洛哥。他们会是谁呢？ Who will be the next? Next week we will welcome the friends from Chongqing, China and Morocco. Who could they be? Deputy Director & secretary-general of Changzhi Health Cultivation Association, ShanxiChinese HQ referee level-1Chinese social sports instructor level-1Deputy Director of Changzhi Health Cultivation Association, ShanxiChinese Health Qigong referee level-2Chinese social sports instructor level-3Chief coach of HQ Association of Zhalaite Banner, Xing’an League, Inner MongoliaChinese national social sports instructorHealth Qigong referee level-1HQ Association of Zhalaite Banner, Xing’an League, Inner MongoliaChinese social sports instructor level-1贺锡向 From Yinchuan, Ningxia, ChinaChinese national social sports instructor
从左到右From left： 森田道子Michiko Morita、竹花智子Tomoko Takehana金子和子Kaneko Kazuko、真造妙子Shinzo TaekoJapan Health Qigong Promotion AssociationAll Japan Health Qigong Union健身气功小彩蛋 Health Qigong Tips 请访问微信公众号中的“教学T&S”-“小彩蛋TIPS”。The Health Qigong Tips videos by Mr. ZHANG Mingliang have been played back gradually! Please visit menu “教学T&S” and then “小彩蛋TIPS” on IHQF WeChat public account. 
张明亮 国际气联教育培训负责人 北京黄亭中医药研究院院长 中国国家级社会体育指导员 中国健身气功八段 Person in charge of Education and Training of IHQFDirector of Huang Ting Institute of Traditional Chinese MedicineChinese National social sports instructor下期主题：手指练习的重要性 Next topic :The Importance of Finger Exercise Jinxiang Shi - The Neck and Nape Movement for Head Exercise我们练功从“头”开始，之前讲过，“鹤首”、“龙头”、“太极功”，是在传统气功里面，对头部要求的总结。那么怎么样能够把这些要求做好，在这之前，首先要把我们的头和颈做一个锻炼，让它拉伸开。所以，我把头、颈的练习也做了一个归纳——把它叫做“颈项式”。Our practice starts with the head. As described before, Heshou (crane head), Longtou (dragon head) and Taiji Gong (Tai Chi Exercise) summarize the requirements for head exercise in traditional Qigong. But how to meet those requirements properly? For a start, we need to exercise our head and neck to stretch them. So, I have also summed up the head and neck exercise as “Jinxiang Shi (Neck and Nape Movement)”.“颈”呢，是指脖子的前面，“项”是指脖子的后面，这个古人分的很清楚。前面是称为“颈”，比如我们成语里面，自杀叫“刎颈自杀”，因为主要是抹脖子抹前面的；而我们女士戴的链子，主要接触的是我们脖子后面，所以这个链子就叫做项链，因为后面称为项部。所以“颈项式”就是把脖子的前面和后面都要得到锻炼。 “Jin” means the front of the neck while “xiang” refers to the back (nape). The ancients drew a clear line between them. The front is called “Jin” (neck). A Chinese idiom, for example, refers to suicide as “killing oneself by cutting Jin” because it is mainly the front of the neck that’s cut. And the necklace that ladies wear mainly touches the back of our neck, the nape. So the necklace is called “xianglian” as the back is called “xiang” in Chinese. Therefore, “Jinxiang Shi is so named with the intent on exercising both the front and back of the neck. 我现在就把这个锻炼方法，归纳成四个小动。把这四个小动，一点一点的告诉大家。但是大家要注意掌握自己动作的幅度，尤其是头、颈已经有一些健康问题的出现（的话）。那么反过来呢，多做这样的练习，对头和颈的疾病、疾患的防、治都有非常好的作用。Now I will now break this exercise method down into four simple parts and show you step by step. But you should pay attention to controlling the amplitude of your moves, particularly for those who have some health conditions with the head and/or neck. On the other hand, doing more exercise of this kind will have a highly beneficial effect for preventing and treating head and neck ailments.首先，比如说坐着或者站着都可以，两手叉腰，叉腰的目的是让肩部放松、维持平衡，所以你可以坐着或站着。做好了之后，第一动是左转、右转。头颈呢，不是简单的水平左转、右转——是一边往左转，一边往上顶。要往上顶、往左转，到最大幅度略停——一、二、三。依然回到中间，也不是放松，还是拔伸，头往上顶。然后向反方向右转，到最大幅度，略停，回到中间。这是第一动，大家可以重复练习若干次。At the outset, you may sit or stand with your arms akimbo (i.e., hands planted on the waist). The purpose of having arms akimbo is to relax your shoulders and maintain balance. You may want to sit or stand. When you’re ready, the first sub-movement is to turn your head left and right. The head and xiang (neck) are not simply doing a horizontal left and right turn, but pushing up while turning left. Go up and turn left, pausing when they reach the maximum extent ─ one, two, three. Return to the front without relaxing, but still pulling, and pushing up your head. Then, turn right in the opposite direction to the maximum, pausing before turning back to the front. This is Part 1, which you may repeat a number of times.第二动，百会带着头往远往左。往远往左，好像左耳向左肩的方向靠拢。注意身体不要动，到最大幅度略停。这时候你感觉到，你脖子的右侧有比较强烈的拉伸，略停以后回到中间。然后再向反方向拉伸，略停，回到中间。这是第二动，也可以重复练习。Part 2, your Baihui guides your head to the far left. Move further to the left as if the left ear is moving closer to the left shoulder. Attention: keep your body still and pause after reaching the maximum extent. At this point, you feel a strong stretch on the right side of your neck. Pause and return to the centre. Then, pull and stretch in the other direction. Pause and return to the centre. This is Part 2 which can also be repeated.第三动，也是我们之前讲过的“鹤首”、“龙头”。“龙头”——收下巴，头往前顶，用力，脖子后面要拉伸，好像头顶前面有角往前用力。这叫“龙头”。然后回到中间。向后，就是我们之前讲的“鹤首”——牙齿咬住，嘴巴不要张开，下巴往前、往远、往上，到最大幅度拉伸脖子的前面甚至到胸腹，归到中间。这样也可以重复练习。这是第三动。Part 3 is Heshou” (crane head) and Longtou (dragon head) as we discussed before. For Longtou, tuck in the chin and push up the head hard, stretching the back of the neck as if you were pushing up with force the horns on your head. This is for Longtou. Then, back to the centre. To move backward, it’s doing the Heshou we described before: Bite the teeth and don’t open your mouth. The chin goes forward, far and up, stretching to the maximum the front of the neck, and even the chest and abdomen. Return to the centre. You can also repeat it, Part 3. 第四动是绕环练习，这个绕环练习大家觉得简单，但是一定要注意按照我们的要求。就是把前面两动连起来，头颈前匐，然后向左，左耳向左肩方向靠拢，然后向后（牙齿要咬住），这是“鹤首”，拉伸脖子的前面。然后向右转，右耳向右肩方向（靠拢），然后向前——龙头，这是一次。好，然后回到中间。稍微休息一下，然后做反方向的练习，然后再回到中间，然后再做左、右这样练习。Part 4 is a loop-circling exercise. You may think it’s easy, but you must heed and follow the requirements, i.e., by combining the previous two sub-movements, move the head and neck front forward, then to the left with the left ear getting closer to the left shoulder, and then backward (with the teeth bitten). This is Heshou, for pulling and stretching the front of the neck. Then, turn right, with the right ear edging closer to the right shoulder, and then forward ─ as in Longtou. This is once. Now, return to the centre. Take a pause before doing the exercise in the opposite direction. Then, go back to the centre before doing the left and right sides again. 谨记：头、颈是很重要的部位，这里一定要按照我们的要求。有很多的现代医生可能会讲，有颈椎病的人不能动。其实你回想一下，头颈有颈椎病，不动，这个颈椎病就能好吗？当然，他们也没有说错，不能乱动，一定要按照我们的要求。什么要求呢？就是在拉伸中，首先在拉伸中做左、右、转动、绕环的练习。就记住我在我的《唤醒你的身体：中医形体导引术》这本书里面说过一句话：“在伸展中放松，在放松中伸展”。把握这个强度才可以。要不然你乱练，反而会练了有点头晕。但是，也不要害怕，古人说的：“无限风光在险峰”。躺着没有危险，但是没有疗效。所以这一段大家一定要在保证安全的状态下，又要做大幅度的练习。既要达到最好的作用，又要注意安全。如果你出现有点头晕，一定要检查你的动作是不是做到位了。Do remember that the head and neck are very important parts of the body. They must be exercised as per the requirements. Many doctors of our times may say that cervical spondylosis patients should not move. In fact, come to think of it: if you had cervical spondylosis and kept your neck still, would the illness cure itself? Admittedly, the doctors are not mistaken. No irregular moves. You must follow the requirements. But what requirements? It is doing the pulling and stretching, first of all, while pulling and stretching, doing the left, right, turning and looping moves. Just bear in mind a sentence in my book entitled Awaken Your Body ─ the TCM Body Daoyin Techiques. It reads: 'Relax in extension; extend in relaxation.” This can be accomplished only by getting the intensity right. Otherwise, you would feel somewhat dizzy after practicing with irregular moves . But don't be afraid, either.古人说的：“无限风光在险峰”。躺着没有危险，但是没有疗效。所以这一段大家一定要在保证安全的状态下，又要做大幅度的练习。既要达到最好的作用，又要注意安全。如果你出现有点头晕，一定要检查你的动作是不是做到位了。As the ancients said, 'The sights are infinitely superb on perilous peaks.' Lying down poses no perils, but produces no curative effect. Therefore, you must make sure it’s perfectly safe while you engage in exercises with big moves. Achieve optimal effect while paying attention to safety. If you feel a bit dizzy, be sure to check if your moves have fallen short of the standards.Practice Health Qigong, feel the peace of mind and body relaxation.
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