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[Commentary:]
原注云，此係武當山張三峯老師遺論，欲天下豪傑延年益壽，不徒作技藝之末也，
This relates to the theory left to us from Zhang Sanfeng of the Wudang Mountains. He wanted all the heroes in the world to live long and not merely gain skill.
一舉動周身俱要輕靈又須貫串
Once there is any movement, the entire body should be nimble and alert. There also needs to be connection from movement to movement.
練拳時不用莽力，方能輕靈，十三式須一氣串成
When practicing the solo set, if you do not use crude effort, you will then be able to be nimble and alert. It must be a single flow throughout.
氣宜皷盪神宜內歛
The energy should be roused and the spirit should be collected within.
氣不滯，則如海風吹浪，靜心凝神，斯為內歛
When the energy is not stagnant, then it is like the sea breeze blowing on the waves. When the mind is calmed and the spirit is concentrated, this is what it means to be collected within.
毋使有缺陷處毋使有凸凹處毋使有斷續處
Do not allow there to be cracks or gaps anywhere, pits or protrusions anywhere, breaks in the flow anywhere.
練拳宜求圓滿，不可參差不齊，宜緩慢而不使間斷
When practicing the solo set, you should seek roundness and fullness. It must not be uneven. It should be done slowly and without interruption.
其根在脚發於腿主宰於腰形於手指由脚而腿而腰總須完整一氣乃能得機得勢
Starting from the foot, issue through the leg, directing it at the waist, and expressing it at the fingers. From foot through leg through waist, it must be a fully continuous process, and you will then catch the opportunity and gain the upper hand.
練法須上下相隨，勁自跟起，行於腿，達於腰由脊而膊，而行於手指，周身一氣，用時進前退後，其勁乃不可限量矣
When practicing, it is necessary for the upper body and lower to coordinate with each other. Power initiates from the heel, goes through the leg to the waist, and from the spine then goes through the arms to the fingers. As long as it is a continuous process through the whole body, then when you apply power, whether advancing or retreating, the power will be immeasurable.
有不得機得勢處身便散亂其病必於腰腿求之上下前後左右皆然凡此皆是意不在外面
If you miss and your body easily falls into disorder, the problem must be in the waist and legs, so look for it there. This is always so, regardless of the direction of the movement, be it up, down, front, back, left, right. And in all of these cases, the problem is a matter of your intent and does not lie outside of you.
病不在外而全在意，意不專則神不聚，即不能得機得勢矣
Problems do not come from outside, they all lie with your intent. If your intent is not concentrated, your spirit will not gather, and you will then be unable to catch the opportunity and gain the upper hand.
有上即有下有前即有後有左即有右如意要向上即寓下意若將物掀起而加以挫之力斯其根自斷乃壞之速而無疑
With an upward comes a downward, with a forward comes a backward, and with a left comes a right. If your intention wants to go upward, then harbor a downward intention, like when you reach down to lift up an object. You thereby add a setback to the opponent’s own intention, thus he cuts his own root and is defeated quickly and certainly.
此言與人對敵搭手時，先將彼搖動猶樹無根立脚不定，則自然倒下矣
Once you cross hands with an opponent, first get him to sway like a rootless tree so he stands on his feet unstably, and then he will naturally topple.
虛實宜分淸楚一處有一處虛實處處總此一虛實
Empty and full must be distinguished clearly. In each part there is a part that is empty and a part that is full. Everywhere it is always like this, an emptiness and a fullness.
與人對敵，每式前虛後實，如放勁則前足坐實後足蹬直，總使虛實淸楚，則變化自能如意矣
When dealing with an opponent, let each of your postures be empty in front and full behind, then when you release power the front leg sits and becomes full while the back leg straightens and becomes empty. If you always ensure that empty and full are clearly distinguished, then when you adjust you will naturally be able to do as you please.
周身節節貫串毋令絲毫間斷耳
Throughout the body, as the movement goes from one section to another there is connection. Do not allow the slightest break in the connection.
周身骨節順合氣須流通意無間斷
Every section of the body should smoothly link to the other, the energy must flow, and the intent should be uninterrupted.
原注云，此係武當山張三峯老師遺論，欲天下豪傑延年益壽，不徒作技藝之末也，
This relates to the theory left to us from Zhang Sanfeng of the Wudang Mountains. He wanted all the heroes in the world to live long and not merely gain skill.
一舉動周身俱要輕靈又須貫串
Once there is any movement, the entire body should be nimble and alert. There also needs to be connection from movement to movement.
練拳時不用莽力，方能輕靈，十三式須一氣串成
When practicing the solo set, if you do not use crude effort, you will then be able to be nimble and alert. It must be a single flow throughout.
氣宜皷盪神宜內歛
The energy should be roused and the spirit should be collected within.
氣不滯，則如海風吹浪，靜心凝神，斯為內歛
When the energy is not stagnant, then it is like the sea breeze blowing on the waves. When the mind is calmed and the spirit is concentrated, this is what it means to be collected within.
毋使有缺陷處毋使有凸凹處毋使有斷續處
Do not allow there to be cracks or gaps anywhere, pits or protrusions anywhere, breaks in the flow anywhere.
練拳宜求圓滿，不可參差不齊，宜緩慢而不使間斷
When practicing the solo set, you should seek roundness and fullness. It must not be uneven. It should be done slowly and without interruption.
其根在脚發於腿主宰於腰形於手指由脚而腿而腰總須完整一氣乃能得機得勢
Starting from the foot, issue through the leg, directing it at the waist, and expressing it at the fingers. From foot through leg through waist, it must be a fully continuous process, and you will then catch the opportunity and gain the upper hand.
練法須上下相隨，勁自跟起，行於腿，達於腰由脊而膊，而行於手指，周身一氣，用時進前退後，其勁乃不可限量矣
When practicing, it is necessary for the upper body and lower to coordinate with each other. Power initiates from the heel, goes through the leg to the waist, and from the spine then goes through the arms to the fingers. As long as it is a continuous process through the whole body, then when you apply power, whether advancing or retreating, the power will be immeasurable.
有不得機得勢處身便散亂其病必於腰腿求之上下前後左右皆然凡此皆是意不在外面
If you miss and your body easily falls into disorder, the problem must be in the waist and legs, so look for it there. This is always so, regardless of the direction of the movement, be it up, down, front, back, left, right. And in all of these cases, the problem is a matter of your intent and does not lie outside of you.
病不在外而全在意，意不專則神不聚，即不能得機得勢矣
Problems do not come from outside, they all lie with your intent. If your intent is not concentrated, your spirit will not gather, and you will then be unable to catch the opportunity and gain the upper hand.
有上即有下有前即有後有左即有右如意要向上即寓下意若將物掀起而加以挫之力斯其根自斷乃壞之速而無疑
With an upward comes a downward, with a forward comes a backward, and with a left comes a right. If your intention wants to go upward, then harbor a downward intention, like when you reach down to lift up an object. You thereby add a setback to the opponent’s own intention, thus he cuts his own root and is defeated quickly and certainly.
此言與人對敵搭手時，先將彼搖動猶樹無根立脚不定，則自然倒下矣
Once you cross hands with an opponent, first get him to sway like a rootless tree so he stands on his feet unstably, and then he will naturally topple.
虛實宜分淸楚一處有一處虛實處處總此一虛實
Empty and full must be distinguished clearly. In each part there is a part that is empty and a part that is full. Everywhere it is always like this, an emptiness and a fullness.
與人對敵，每式前虛後實，如放勁則前足坐實後足蹬直，總使虛實淸楚，則變化自能如意矣
When dealing with an opponent, let each of your postures be empty in front and full behind, then when you release power the front leg sits and becomes full while the back leg straightens and becomes empty. If you always ensure that empty and full are clearly distinguished, then when you adjust you will naturally be able to do as you please.
周身節節貫串毋令絲毫間斷耳
Throughout the body, as the movement goes from one section to another there is connection. Do not allow the slightest break in the connection.
周身骨節順合氣須流通意無間斷
Every section of the body should smoothly link to the other, the energy must flow, and the intent should be uninterrupted.
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