今天我们来学习八段锦第五式， Today we are going to learn the fifth movement of Baduanjin.
摇头摆尾去心火。 Shake the head and sway the buttocks to extinguish fire in the heart.
“心火”就是阳热内盛、心热火旺的病症， “Fire in the heart” is the manifestation of internal excessive yang-heat and vigorous heart fire.
去除心火的办法， The methods to remove the heart fire,
就是这个动作的关键，也是本节课的重点： are the key points of this movement as well as of this class.
摇头和摆尾。 That is to shake the head and sway the buttocks.
希望同学通过学习能够真正的掌握到。 I hope after this classyou can really grasp the movement.
从预备式开始。 Start with preparatory posture.
顶顶，沉肩，拔背沉腰， Lift up your head, sink your shoulders, tighten your back and sink your lower back,
尾闾回扣， slightly tilt backwards the Weilv point.
身体重心左移， Move the bodyweight to the left,
右脚向右开一大步， and take one large step to the right with your right foot.
两膝自然伸直， Keep the knees naturally straight.
双掌由腹前微外旋， Turn both palms slightly outward in front of the abdomen,
掌心朝上， with palms facing upward.
屈肘上托至胸前， Bend your elbows to bring your hands up to your chest level.
顶顶拔背， Lift up your head and upper back,
随即两臂内旋缓慢向上， then rotate the arms while you slowly raise them up,
掌心朝上，指尖相对， with palms facing upward and fingertips facing each other.
拖至头顶上方，双目平视， Raise the arms above your head, eyes looking straight ahead.
上动不停，重心下坐， Without stopping the movements of the upper body, move your center of gravity downward,
两腿缓缓屈膝半蹲成马步， by bending your legs to a horse stance,
同时两臂由身体两侧开落， While squatting, let your hands fall from both sides,
两掌指尖朝内、 with palms facing inward, fingers pointing to each other.
肘微屈， Slightly bend your elbows,
按扶于膝关节上方， then put your hands above your knee joints.
眼平视，拔背上体右倾， Keep looking straight ahead, stretch your upper body to the right,
随即俯身看右脚， and bend over to look at your right foot.
上动不停，重心左移， Without stopping the movements of the upper body, shift the body weight to the left,
上体以髋为轴，由右向前、 by rotating the upper body around the hip foward,
向左、向后旋转， then to the left, then to the back.
头随转体同样速度，稍大一点幅度摆动， Sway your head at the same speed, but with a slightly larger movement.
至躯干接近马步正中线， When the torso has almost returned to the centre of your horse stance,
以腰为轴，随头部小幅后摇， sway it backward slightly around the waist, as you move your head backward as well,
到收下颌摆正， until the lower jaw is straight.
臀胯部相应做出， Correspondingly, the buttocks sway
向左、向后、向右、回正的小幅摆动， in a small range to the left, back, right, front and then return to the centre.
即摇头摆尾。 That’s what is called “shake the head and sway the buttocks”
随之上体直立， Then, keep your upper body straight,
头正、身正、目视前方， with the head and body straightened out and eyes looking straight ahead,
成马步。 holding a horse stance.
之后，左倾，目注左脚， Then, stretch the body to left, with eyes on your left feet.
上体髋为轴，， Rotate your upper body around the hip,
由左向前、向右、向后旋转 from left to front, right and then back.
接近中线， When getting close to the centre,
以腰为轴、摇头摆尾， shake the head and sway the buttocks around the waist,
坐正。 then return to a straight horse stance.
两侧动作要领相同、 The movements to the left and right are the same
方向相反。 only in opposite directions.
左右为一次，共做三次， Each set of the movement consists of one left and one right movement. Do three sets in total.
第三次动作结束， After finishing the third set,
由马步状态，重心左移， shift your body weight to the left from the horse stance,
两掌直臂放开，经身体两侧上举。 with both arms stretched straight outward and raised upward from the sides.
同时右脚回收，成开步站立，与肩同宽。 Move your right foot left so it is shoulder distance from your left foot.
随后，呼气松身， Then breathe out and relax,
随双掌经体前屈肘下按 with elbows bent and palms pushing downward in front of the body
至腹前， till they your abdomen.
重心缓缓下降，两膝微屈， Lower your center of gravity slowly, bend both knees slightly.
两手掌心朝下， Keep both palms facing downward,
指尖相对， with fingertips facing each other.
目视前方， Keep your eyes looking straight ahead,
随即前臂稍外旋， then rotate your forearms slightly outward,
双掌捧于腹前， and hold palms in front of the abdomen,
掌心朝内，成预备式身形。 With the palms facing inward, holding the preparatory posture.
动作过程中， While practicing,
除了要保证 in addition to making sure
起势、开展、摇动、展开 you move in a coordinated and smooth manner from preparation posture, body stretching and movements, head shake and buttocks sway, body stretching and movements
和最后回收的圆润协调、过渡平稳之外， to finally ending posture,
最重要的是 the most important thing is
以髋为轴的摇身、摇头 to shake the head and body with the hip as the axis
和以腰为轴的摇头摆尾。 and to shake the head and sway the buttocks with the waist as axis.
每一式开始的倾身、移动 The leaning and moving at the beginning of each movement,
通过目注对侧足部， staring at the contralateral foot,
有助于上体躯干的拉长 helps to stretch the upper body.
和以髋为轴大幅度的摇摆， Swinging around the hip in a wide arc,
活动脊柱并刺激 helps to exercise the spine and stimulate
督脉、任脉的周天运行 the natural operation of the Ren and Du channels,
和带脉、冲脉的调节作用。 and regulate the functions of the Dai and Chong channels.
头颈部随躯干运动， Moving your head and neck with the body,
稍微加大幅度的摇摆 in a slightly larger swing,
刺激大椎穴， Helps to stimulate the Dazhui point.
以及以腰为轴， With the waist as axis,
带动臀胯，摆动尾闾， move the hips and swing the Weliv point,
进一步刺激脊柱， helps to further stimulate the spine,
从而达到疏经泄热的作用，去除心火。 so that the meridians are soothed and heart fire extinguished.
同时摇头摆尾的动作， At the same time, the movement of shaking the head and swaying the buttocks
加大了腿和躯干部位肌肉的负荷， increases the load on the muscles of the legs and body,
并让脊柱的整体 and allows the entire spine,
以及髋、膝、踝各关节得到了运动， the joints of the hips, knees and ankles to move,
对身体起到了明显的锻炼作用。 which obviously exercises the whole body.
错误动作： False practice:
移动重心开步时， When stepping aside and shifting the body weight,
用身体重心带动抬腿， if you drive the leg with your center of gravity,
上体侧倾明显。 Your upper body would lean too much to the side.
正确动作： Correct practice:
开步时尽量保持上体垂直， Try to keep the upper body vertical when moving steps.
移动重心在支撑腿上， Move the body weight to the supporting leg
提腿开步。 and lift the other leg to move.
错误动作： False practice:
摇头的幅度过大， Shake the head too widely;
没有做出摆尾动作或摆尾幅度过小。 unable to sway the buttocks or rotate too narrowly.
正确动作： Correct practice:
头颈部随躯干运动 Move the head and neck with the body,
稍微加大幅度， with a slightly wider range,
以腰为轴，做出摆尾动作。 and sway the buttocks around the waist axis.
李老师，这个动作不是叫摇头吗？ Master Li, why do we call this action “shake the head”？
可是我看您做的时候， When I watch you practicing it,
脖子转动幅度并不大。 your neck actually did not rotate much.
而且摆尾很难做出来，必须要做吗？ And it is hard to sway the buttocks. Is it absolute necessary?
是的，说明了你很注意观察。 Well, very good questions.
我在讲解动作时说了， As I explained before,
头是随着躯干的摇摆，。 the head only needs to be follow the body,
稍加大幅度就可以了 but with slightly larger movements,.
因为我们的目的，一是刺激大椎穴， As our purpose is to stimulate the Dazhui point,
另一个是用头的转动，来带动尾闾的摆动。 and also to use the shaking of the head to drive the buttocks sway.
至于摇头幅度太大， Shaking head too much
可能对 may bring more
大椎的刺激和去除心火帮助更大， stimulations to the Dazhui point and be more effective in extinguishing the heart fire;
但是从现代体育保健的角度来说， however, according to modern physical concepts and theories,
大幅度的摇头伤害颈椎。 shaking the head too rigorously might harm the cervical spine..
也就是我们现在的体育准备活动， That is why in our current sports preparation activities,
头部动作是采用 the head movements are movements
前后左右四个方向的运动， in four directions: front, back, left and right,
而不是像以前那样，左三圈、右三圈摆动的根本原因。 rather than three anti-clockwise rotations and three clockwise rotations as before.
至于摆尾，这一节叫摇头摆尾去心火。 As for buttocks sway, this movement is called“shake the head and sway the buttocks to extinguish fire in heart”.
南宋的养生文献上， In books on health preservation written in the Nan Song Dynasty (960—1279),
对八段锦的这一节也有 there are also records about Buduanjin such as
“摆鳝之尾，所以祛心之疾矣”、 “sway the tail like an eel and heart diseases can be dispelled”
“鳝鱼摆尾通心气”的说法。 and “sway the tail like an eel helps unblocking qi to the heart”.
所以摆尾的重要性还用说吗？ Need I say more on the importance of swaying the buttocks?
是不但要做，而且必须要做。 It need to be done right and have to be done right.
我们假设这个杯子是人的头和躯干部位。 Let’s assume that this cup is the head and body of a person.
粉色的带子是人的腰的部位，蓝色是髋的部位， The pink belt is the waist and the blue part is the hip.
想要做出摆尾， If we want to rotate the hips as required,
就在于躯干运动轴点的选择， we need to choose the right axis for body movement.
以腰为轴就可以让尾椎对于颈椎、胸椎 If we choose the waist as the axis, we can rotate our coccyx
做出相对的同向旋转。 to the same direction as the cervical and thoracic spine.
如果髋关节为轴， If the hip is chosen as the axis,
那么相对于躯干的摆动， compared to the body rotation,
尾椎的摆动会非常的不明显， the coccyx rotation is obviously not obvious,
无法体现“摆鳝之尾”的感觉。 which cannot be like how an eel would sway its tail,
那么去心火的作用也就大打折扣了。 and therefore would weaken effect of extinguishing fire in the heart.
在本节动作里面， In this movement,
我们学习的过程是这样： our practicing process is:
由开始移重心倾身侧倒， at the beginning, move the body weight, leaning to one side,
到旋转， and rotate.
这个过程是以髋关节为轴， During this process, the rotation axis is the hip,
然后尾椎有一个小幅的摆动。 and the coccyx should swing slightly.
在身体到后侧接近中心的位置。 When the body is getting close to centre.
我们把腰作为轴点， Take waist as the axis,
通过摇头加大幅度 and extend the range of the movement by adding head shaking,
做出最后的摆尾。 end with buttocks sway.
这就是我们本节动作摇头摆尾的整个过程。 This is the whole process of the fifth movement.
哦，是这样，我明白了。 Oh, I see.
同学你明白了吗？ Are you clear?
摇头摆尾是八段锦中相对较难的动作， This movement is one of the more difficult movements of Baduanjin.
需要课后多练习， You need to practice more,
但要根据自己的实际身体情况， but remember to adjust the range and strength,
调整动作幅度和强度， based on your own physical condition.
注意摇头不宜过大， Try to avoid shaking the head too much,
摆尾不要过小。 or sway the buttocks too little.
这节课就到这里 That’s all for today’s lesson.
再见。 See you.