Preparation Form（預備勢）

 Preparation Form（預備勢）

Stand upright, feet together, with the toes turned outward 30 degrees.

身體站立，兩腳併攏，兩腳尖外分30度。

Relax the knees and allow the legs to extend naturally.

兩腿鬆膝，自然伸直。

Relax the head and neck, keeping them naturally upright. Look straight ahead.

頭頸鬆靈，正直自然，兩眼平視。

Relax the entire body and calm the mind.

全身放鬆，精神安定。

Lift the crown of the head (虛靈頂勁) and slightly tuck in the chin.

虛靈頂勁，微收下顎。

Gather the mind inward.

宜內斂。

Let both arms hang naturally beside the thighs, with the palms facing the thighs and the fingers slightly curved (naturally relaxed).

兩臂下垂於大腿外側，手心向大腿，手指微屈（自然放鬆）。

Rest the tongue lightly against the upper palate and keep the mind focused on the Dantian.

舌抵上顎，意守丹田。