野马分鬃 Part the Wild Horse’s Mane

一．预备式 全身自然放松，胸略内涵，神宜内敛。

1.     Relax the body, slightly hollow the chest, and regulate breath.
 

二．两脚开立，与肩同宽或稍宽，两腿微微弯曲，圆裆松胯，重心压在两腿之间，双手向上起与肩同平后沉肩坠肘塌腕。

2.     Stand with feet at shoulder width apart and knees slightly bent, round the crotch area, relax the pelvic, and hold the center of gravity between the legs. Raise both hands to shoulder level, and then sink the shoulders, lower the elbows, and flip both palms facing front.

三．转移重心到左脚，右脚脚尖抬起，转腰以右脚跟为轴，向外摆，同时双手抱球于胸前，左手在上与胸平，右手在下与丹田平，掌心相对。

3.     Shift the weight to the left leg, lift the tip of the right foot, and swing outwards at the waist on the right heel. Hold the ball with left hand level with the chest and right hand level with the lower abdomen, palms facing each other.

四．转移重心到右脚，跟上左脚成丁步，同时双手转换抱球于胸前，右手在上与胸平，左手在下与丹田平。

4.     Shift the weight to the right leg. Lift the left foot to form tiptoe against the right foot. Hold the ball with right hand level with the chest and left hand level with the lower abdomen, palms facing each other.

五．上身不动，出左腿脚跟落地。（出腿角度：起势时左手拿边45度）

5.     Without moving the upper body, step the left foot forward and away at 45 degrees.

六．以左脚跟为轴脚尖略内扣，身体的重心移至两腿之间成马步，手势自然相合成剪刀手，两小臂之间距离一拳。

6.     Using the left heel as axis, point the toes slightly inward, and hold the center of gravity between the legs. Stand in horse-riding stance, and hold the hands in the scissors gesture with upper arms one fist away from each other.

七．蹬右腿转胯拧腰，以脚跟为轴，右脚尖略内扣，成弓步，同时以腰带肩，以肩带臂分出左手于肩平，右手自然下沉于丹田。

7.     Straighten the right leg, and twist at the waist. Using the heels as axes, point right toes slightly inward, and stand in bow stance. Move the shoulders with the waist, and then move the arms along the shoulders. Hold the left arm level with the shoulders, and sink the right arm towards the lower abdomen.

八．身体下沉右腿微曲，同时挫肩右掌按出于斜下方，左掌收于右肩前。

8.     Sink the body, and slightly bend the right leg. Lower the shoulders, push the right palm forward and downward towards the left, and move the left palm towards the right shoulder.

九．转移重心到右脚，左脚脚尖抬起，同时右掌翻转斜上方分出比肩略高，左掌翻转于丹田。

9.     Shift the weight to the right leg. Lift the left toes, raise the right arm diagonally above the shoulder with palm facing up, and press the left palm down towards the lower abdomen.

十．左脚以脚跟为轴外摆，转移重心到左腿，右脚跟上成丁步，同时翻掌掌心相对旋转抱球于胸前，左手在上与肩平，右手在下与丹田平。

10. Using the heel as the axis, swing left leg outward, and shift the weight to the left leg. Lift the right foot to form tiptoe against the left foot. Hold the ball with left hand level with the chest and right hand level with the lower abdomen, palms facing each other.

十一.上身不动，出右腿脚跟落地。（出腿角度：起势时右手拿边45度）。

11. Without moving the upper body, step the right foot forward and away at 45 degrees.

十二. 以右脚跟为轴右脚尖略内扣，身体的重心移至两腿之间成马步，手势自然相合成剪刀手，两小臂之间距离一拳。

12. Using the right heel as axis, point the toes slightly inward, and hold the center of gravity between the legs. Stand in horse-riding stance, and hold the hands in the scissors gesture with upper arms one fist away from each other.

十三. 左腿转胯拧腰，以左脚跟为轴，左脚尖略内扣，成弓步，同时以腰带肩，以肩带臂分出右手于肩平，左手自然下沉于丹田。

13. Straighten the left leg, and twist at the waist. Using the heels as axes, point left toes slightly inward, and stand in bow stance. Move the shoulders with the waist, and then move the arms along the shoulders. Hold the right arm level with the shoulders, and sink the left arm towards the lower abdomen.

十四. 左脚跟上成丁步，同时左手旋转上翻至右掌内侧，两手交叉于胸前，掌心朝内。

14. Move the left foot forward to form tiptoe against the right foot. Hold both hands in front of the chest, with right hand on top of the left hand, palms facing the chest.

十五.出左脚成马步，同时两手自然向下打开。

15. Stand in horse-riding stance, and lower both hands down to the sides, palms facing up.

十六.步法不动，两手在面前划弧起至比肩略高，不要过头，掌心翻转朝下，手指朝前方。

16. Straighten both legs. Raise both hands in front of the chest to a level slightly higher than the shoulders, but not higher than the head, palms facing down, and fingers pointing forward.

十七.收回左脚，双腿保持膝盖微曲。

17. Stand with feet together, and knees slightly bent.

十八.收势。

18. Closing form.