力生於骨，而達於筋，筋長力大，骨重筋靈，筋伸骨要縮，骨靈則勁實，伸筋腕項〔手足四腕與脖項〕，則渾身之筋絡皆開展，頭頂齒扣，足根含蓄〔含有若彈簧之崩力〕，六心相印〔手足本頂心也〕，胸背宜圓〔闊背筋大雄筋異常有力〕，則氣自然開展，兩肱橫撐要平，用㨮抱開合伸縮勁，兩腿用提挾扒縮蹚崩擰裹勁，肩撐胯墜，尾閭中正神貫頂，脊背三關透丸宮，骨節如弓背，筋伸似弓絃，運勁如絃滿，發手似放箭，用力如抽絲，兩手如撕綿，四腕挺勁力自實，沉氣扣齒骨自堅，像其形，龍蹾虎坐，鷹目猿神，貓行馬奔雞腿蛇身，查其勁，挺腰沉氣，坐胯提膝，撐截裹墜，粘定化隨，若能得此要素，如遇敵時，自能隨機而動，變化無窮，任敵巨力雄偉漢，運動一指撥千斤...
"Strength is born in the bones and fulfilled in the sinews. When the sinews are lengthened, your strength is great. When your bones are heavy, your sinews are lively. When your sinews extend, your bones should withdraw. When your bones are lively, the power is full.
Extending the sinews of your wrists and neck (meaning the wrists, ankles, and neck), the muscles of your whole body are thus opened up.
With your headtop pressing up and your teeth closed together, your heels store (as though storing a springy force).
The six centers (the palms, the soles of the feet, the solar plexus, the crown of the head) match each other.
Your chest and back should be rounded (meaning that by spreading the back muscles, the chest muscles will have unusual power), then energy will naturally spread.
Your forearms bracing across should be level, using the energies of lifting and embracing, opening and closing, extending and withdrawing.
Your legs use the energies of lifting and squeezing, raking and withdrawing, digging and collapsing, twisting and wrapping. Your shoulders brace and your hips drop.
[From Taiji’s Thirteen Dynamics Song:] “Your tailbone is centered and spirit penetrates to your headtop.” Energy courses through the three sections of your spine to the crown of your head.
Your joints arc like the curve of a bow. Your sinews stretch like bowstrings. Wielding energy is like the tautness of the bowstrings. Send your hand out as though loosing an arrow.
Apply strength like drawing silk, your hands as though tearing cloth. With your wrists and ankles expressing powerfully, your strength will naturally be full. With energy sinking and your teeth closed together, your bones will naturally be strong.
Imitate these qualities: dragon squatting, tiger sitting, eagle eye, ape spirit, cat walking, horse running, chicken leg, snake body. Examine these dynamics: straighten your lower back and sink energy; settle your hips and lift your knees; brace and intercept, wrap and sink; stick and settle, neutralize and follow.
If you can grasp these essentials, then when you face an opponent, you will naturally be able to respond according to the situation, adapting without limit. [Paraphrasing Taiji’s Playing Hands Song:] “Let him attack with heroic force, then act with one finger deflecting a thousand pounds.”"
Excerpt from the translation by Paul Brennan, to be found in the Brennan Translation blog.
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