今天一如往常推著母親的輪椅到新泰小公園，拄著拐杖走一點路、手拉一拉，簡單運動完之後，已有兩三位由外籍看護推著輪椅的老人家在一旁開始聊天，母親與幾位老人家開始寒喧聊天，這群平均超過90歲的老人家是既熟悉又陌生，大家經常碰面，但是對方幾歲，有多少小孩，身體狀況等每次都可以重新聊起，下一次大部份都不會記得，所以老人家聊天不會膩。
有心栽花花不開，無心插柳柳成蔭
今日來了一位至少半年以上沒見的女士，大約有70歲以上，要拿衣服去修改，講沒幾句話突然走來向我道謝，她說我教她的後抖（外丹功–蹲身甩手百壽功的後抖），讓她原本酸痛的腰康復了，她說之前曾進行了一年多的復健沒有效果，醫生也說她的狀況不會好了，我在至少半年以前偶然聽她說腰痛，就告訴她可以練後抖，結果她真的聽進去了，她每天早晚都有練，有時間就練，持續至少半年以上，想不到就靠這一招後抖，腰就康復了。
這麼多年來，我介紹外丹功給給周遭的親友也不算少了，有興趣學的比例真的是不高，大部份都是聽一聽而已，她是第一位聽了之後有持續練又回頭來告訴我練出功效的人，我想正因為她學到的功法「簡單」(就只有學後抖)，目標清楚(解決腰痛)，所以練習時「專注」，更重要的有「恆心」，持續練功不曾間斷，自然練外丹功能有所得。
經由這樣的例子，誠心推薦【外丹功的一招三式】，這是最適合所有人的運動了，練習時間可由五分鐘起跳，只要持之以恆，一定可以獲得健康。
外丹功的一招三式
WaiTanKung 3 Easy Movements for Health
外丹功的一招三式，包括：
WaiTanKung 3 Easy Movements:
1.預備式的內肩寛，採立姿兩手掌的正抖，是天地人的聚集先天炁的功法，全身基本的保健功法，外丹功十二功架的總成功架，心氣合一到神炁合一，功境由淺入深，練功一年到終生都是一樣，功境自是千變萬化。
- Stand as Yu Bei Shi posture and tremble with 2 palms. It is a “Heaven, Earth and Man (Sancai) stance” to refine the Xian Tian Qi. Yu Bei Shi is the basic movement to keep your whole body healthy and is also the most important movement of the 12 movements. When you practice more and more, your degree of attainment in practice will be higher and higher, from the union of mind and qi to the union of spirit and refined qi. The principle is applied to any time when you practice WTK. You will find the degree of attainment in practice can be ever-changing.
2.甩手功的後抖，俯身45度的手腳串連抖動，抖活脊背的膀胱經及督脈的全部穴道，可強化快速的調理全身的臟腑，卻除風邪，俯身90度時可抖活尾閭及胯骨，預防內.外痔及直腸癌的病變，更可由腳心通暢內腎，驅除腎臟的風邪，益腦神去頭暈昏的毛病。
- Practice Arms-tremor backwards of Hand-Thrusting in Half Squatting Position with bending the body 45 degrees. The qi circulates in the arms and feet (The qi initially circulates from wrists to fingertips and from heels to tiptoes. It will stimulate and loosen all acupoints of Bladder Meridian and Governing Vessel (Du Mai). Also quickly recuperate all the organs of the body to dispel ill wind.
Practice Arms-tremor backwards of Hand-Thrusting in Half Squatting Position with bending the body 90 degrees. It will stimulate and loosen the coccyx and the hip joints. Also prevent from the hemorrhoids and the colorectal cancer. The qi can flow from the arch of the feet to the kidneys to dispel the ill wind in the kidneys and giddiness.
3.甩手功的蹲身前抖，可去除中年婦女手臂的蝴蝶袖，收緊臉頰的肌肉，不鬆弛，配合托天按地功的血氣暢通臉頰的功效，可免費簡易徹底的凍齡美容。鬆活手腕的抖動，更可柔活全身的骨節及內胯小腹的臟腑，預防攝護腺腫大，配合大仙鶴步可增強膀胱的保健。
- Practice Arms-tremor forwards of Hand-Thrusting in Half Squatting Position. It is helpful to reduce the bingo wings of middle aged women. Also tighten the cheek muscles. Improve the circulation of blood in the cheek if also practicing Palms Facing Skyward and Groundward. It is the free way for age frozen beauty treatment. The trembling loosens the wrists and smoothens all joints of the body and the organs of the lower abdomen. Prevent from benign prostate hyperplasia. It will be better for the health of the bladder if also practice Da Xian He Bu (Big Crane Step).
每天早晨最少練一次合約5-10分鐘，一個月功效看得到，下午或晚上再加練一次，氣血暢舒，就是不再喝維士比，全身也可輕活有勁，效驗你來說。
Practice WaiTanKung 3 Easy Movements at least 5 – 10 minutes every morning. The effects will be revealed in 1 month. If you practice more in the afternoon and evening, it will improve your blood circulation. The body will be agile and powerful without drinking any energy drinks.
雲舟隨時隨意分享2014/01/09。
Shared by Instructor Lien, January 9, 2014