T/GXAS 1061-2025 健身运动 壮医三气养生操技术规范

　　GXAS

　　A s socia tion Stand ard

　　T/GXAS 1061—2025

　　Fitness exercise—Technical specification for three-qi

　　health-preserving exercises of Zhuang medicine

　　健身运动 壮医三气养生操技术规范

　　(English Translation)

　　Issue date:2025 - 07 - 25 Implementation date:2025 - 07 - 31

　　Foreword

　　In case of any doubt about the contents of English translation, the Chinese original shall be considered authoritative.

　　This document is drafted in accordance with the rules given in the GB/T 1.1—2020 Directives for standardization—Part 1: Rules for the structure and drafting of standardizing documents, the GB/T 20000.11—2016 Guides for standardization—Part 11: General presentation of the English translation of Chinese national standards and GB/T 20000.10—2016 Guidelines for standardization—Part 10: General rules for the English translation of Chinese national standards.

　　Attention is drawn to the possibility that some of the elements of this document may be the subject of patent rights. The issuing body of this document shall not be held responsible for identifying any or all such patent rights.

　　This document was proposed and publicized by Guangxi International Zhuang Medicine Hospital. This document was prepared by Guangxi Association for Standardization.

　　This document was drafted by Guangxi International Zhuang Medicine Hospital, Guangxi

　　University of Chinese Medicine, Nanning Seventh People’s Hospital, Guangxi School of Chinese Medicine, Mekong Hospital (Laos), Lao Pakse Hospital, and Cambodia Zhongjiang International Hospital.

　　This document was mainly drafted by Lin Qin, Huang Guodong, Hu Xiaoyue, Zhai Yang, Xu Hang, Yang Shuang, Huang Chao, Yang Jun, Liang Yanhong, Lu Ying, Gan Xiao ling, Chen Bi, Qin Lu, Li Jie, Yin Xiao, Yue Guihua, Meng Jieqiong, Wei Xiaochun, Feng Wenhui, Gong Shanhong, Pan Mingfu, Zhong Jie ling, Huang Meifang, Wang Bing, Huang Qiuxia, Shi Mengjin, Zeng Yunying, Huang Biqiu, Deng Hui, Hu Went ing, Zheng Haofang, Zhou Yanna, Tang Ningbo, Wang Yuxia.

　　Fitness exercise—Technical specification for three-qi health-preserving exercises of Zhuang medicine

　　1 Scope

　　This document defines terms and definitions pertaining to the three-qi health-preserving exercises of Zhuang medicine, and specifies the general requirements, pre-exercise routine, and movement breakdown of the three-qi health-preserving exercises of Zhuang medicine.

　　This document is applicable to the three-qi health-preserving exercises of Zhuang medicine.

　　2 Normative reference

　　The contents referenced as normative provisions in the following document is indispensable for the application of this document. For dated references, only the edition cited applies. For undated references, the latest edition of the referenced document (including any amendments) applies.

　　GB/T 34285 Guidelines for safety in fitness exercise

　　3 Terms and definitions

　　For the purposes of this document, the following terms and definitions apply. 3.1

　　three-qi of Zhuang medicine (sam he iq ywcuengh)

　　general term encompassing heavenly qi, earthly qi, and human qi within the qi of nature and the qi of human body, according to the theory of “Three-qi synchronization”in Zhuang medicine Note 1: The qi of nature refers to the three qi—heavenly qi, earthly qi, and human qi—in the nature, along with their dynamic movements and transformations.

　　Note 2: In Zhuang medicine, the human body is regarded as a small universe and a limited microcosmic unit. Therefore, the qi of human body refers to the three qi—heavenly qi, earthly qi, and human qi—contained within the human body, along with their dynamic movements and transformations.

　　3.2

　　three-qi health-preserving exercises of Zhuang medicine(cauh ciengxseng sam he iq ywcuengh) Daoyin exercises in Zhuang medicine for rehabilitation and health preservation through coordinating movements of muscles and joints by stretching tendons and releasing tendon knots. These practices facilitate the communication among the three qi—heavenly qi, earthly qi, and human qi—within the human body, allowing them to synchronize in movement, interactively regulate and transform, and maintain dynamic equilibrium

　　3.3

　　frog-imitating hand posture(fwngz goephingz)

　　hand posture in traditional Zhuang health-preserving practice, primarily used to guide qi back to its origin and unblock meridians. It imitates that of a frog’s hand. This posture is characterized by naturally spreading fingers with slight interdigital separation, a webbed-like appearance, relaxed yet subtly tense finger roots, and slightly hollowed palms. It balances looseness without slackness and expansion without rigidity

　　3.4

　　pipa-holding hand posture

　　hand posture in Daoyin exercises or traditional health-preserving practice, primarily used to guide qi to the center and regulate and harmonize the heart and lungs. It imitates the stance of holding and playing a p ipa. This posture is characterized by palms facing each other and

　　slightly hollowed, with fingers naturally and slightly spread. The wrists are raised, one hand positioned in front of the chest while the other slightly above the shoulder, creating a“holding pipa” posture

　　3.5

　　lotus-upholding hand posture

　　hand posture in traditional Zhuang health-preserving practice, primarily used to unblock meridians and stretch tendon knots. It imitates the upholding motion seen in figures of Huashan rock paintings. This posture is characterized by four fingers held straight and together, with the thumb slightly bent and tucked alongside the index finger, the palms facing upward and rotating outward in an up-holding manner

　　4 General requirements

　　4.1 Fitness exercise safety shall comply with GB/T 34285.

　　4.2 Movements shall be moderate and progressive, and forceful stretching shall be avoided. If physical discomfort or sports-related injuries occur, exercises shall be ceased immediately.

　　4.3 It is recommended to practice 2 –3 times daily in the morning or evening, accompanied by soothing music, each session lasting 4 –5 minutes, with slight perspiration as the proper degree.

　　5 Pre-exercise routine

　　It is recommended to wear loose, breathable clothing and athletic shoes, and use the restroom prior to the session.

　　6 Movement Breakdown

　　6.1 Flexing the upper body laterally to regulate heavenly qi

　　movement is broken down into the following steps, with a demonstrat ion video provided in ex B for reference:

　　a) Sl ightly bend the knees and step the left foot sideways, pos it ioning the feet shou lder-width apart. Then, spread the fingers into a frog-imitat ing hand posture, and cross the wr ists in front of the abdomen (see Figure A.1a);

　　b) Raise both hands overhead with the eyes following the hand movement (see Figure A.1b);

　　c) Look forward, bend the elbows, and draw downward (see Figure A.1c);

　　d) Draw the elbows inward and cross the wr ists in front of the abdomen, then raise both hands overhead again, with the eyes following the hand movement (see Figure A.1d);

　　e) Look forward, bend the elbows, and draw downward;

　　f) Sl ight ly bend the knees and raise both hands (see Figure A.1e);

　　g) Lean the torso to the left at an angle of 30 °to 45 °, then return to the upright pos it ion (see Figure A.1f);

　　h) Lean the torso to the right at an angle of 30 °to 45 °, then return to the upright pos it ion (see Figure A.1g);

　　i) Bend the elbows and draw downward, imitat ing the posture of a stand ing frog (see Figure A.1c);

　　j) Retreat the left foot, rotate the palms inward, press them downward in front of the chest, then return to the c los ing posture (see Figure A.1h).

　　6.2 Upholding lotus with the hands to climb Huashan

　　movement is broken down into the following steps, with a demonstrat ion video provided in x B for reference:

　　a) Step the left foot sideways, posit ion ing the feet shou lder-width apart. Then bend the knees s lightly, and press the palms together in front of the abdomen and raise them upward (see Figure A.2a);

　　b) Unfold the palms in front of the forehead, bend the elbows to an angle of 90 °with the palms facing upward. Keep the four fingers together and straight, with the thumb s l ight ly bent and tucked alongs ide the index finger, forming a lotus-uphold ing hand posture (see Figure A.2b);

　　c) Rotate the left palm inward and press it downward, with the fingertips point ing toward the mid-axi llary l ine. Stop when the hand is approximate ly leve l with the h ip, then rotate outward, back to the starting position(see Figure A.2c);

　　d) Rotate the right palm inward and press it downward, with the fingert ips point ing inward then rotate outward, back to the start ing position(see Figure A.2d);

　　e) Turn the torso to the left with the fingers spreading s lightly, extend the hands upward and forward, then shift the weight onto the left leg into a bow stance (see Figure A.2e);

　　f) Lift the right knee to hip height, and draw the elbows inward to tuck the chest(see Figure A.2f);

　　g) Step back with the right foot, land ing on the toes, and stretch both arms diagonally upward(see Figure A.2g);

　　h) Clench the fists with the thumbs tucked ins ide, rotate them inward, back to the center, and hold them in front of the chest with the backs of the hands facing each other (see Figure A.2h);

　　i) Turn the torso to the right with the fingers spread ing s l ight ly, extend the hands upward and forward, then shift the weight onto the right leg into a bow stance;

　　j) Lift the left knee to hip height, and draw the elbows inward to tuck the chest;

　　k) Step back with the left foot, land ing on the toes, and stretch both arms diagonally upward;

　　l) Clench the fists with the thumbs tucked ins ide, rotate them inward, back to the center, and hold them in front of the chest with the backs of the hands facing each other;

　　m) Retreat the left foot, change the fists to palms and rotate them inward, press the palms downward in front of the chest, then return to the c los ing posture.

　　Bend ing the knees and drawing the bow to unb lock earth ly q i

　　movement is broken down into the following steps, with a demonstrat ion video provided in x B for reference:

　　a) Sl ightly bend the knees and lift the left knee. Form a frog-imitat ing hand posture by spreading the fingers. Raise the left hand and then pu ll it downward unt i l the elbow is bent to an angle of 90 °, wh i le extend ing the right arm to shoulder height(see Figure A.3a);

　　b) Step the left foot down, bend the knees s lightly, and bend the right elbow to an angle of 90 °,forming symmetry with the left elbow (see Figure A.3b);

　　c) Bend the knees s l ight ly, l ift the right knee, and extend the left elbow to shou lder height (see Figure A.3c);

　　d) Step the right foot down, bend the knees sl ight ly, and bend the left elbow to an angle

　　of 90°,forming symmetry with the right elbow (see Figure A.3d);

　　e) Shift the weight onto the right leg, turn the torso to the left, and cross the wrists in front of the chest (see Figure A.3e);

　　f) Shift the weight forward to form a bow stance, turn the palms over and press them downward, bending the elbows to an angle of 90° (see Figure A.3f);

　　g) Shift the weight onto the right leg, assume an empty stance with the left toe lightly touching the ground, then move the palms upward and forward in front of the chest to form a pipa-holding hand posture (see Figure A.3g);

　　h) Shift the weight forward and extend the hands forward (see Figure A.3h);

　　i) Shift the weight backward, move qi with the hands as the wrists cross in front of the chest, and turn the torso to face forward (see Figure A.3i);

　　j) Shift the weight onto the left leg and turn the torso to the right;

　　k) Shift the weight forward into a bow stance, turn the palms over and press them downward, bending the elbows to an angle of 90°;

　　l) Shift the weight onto the left leg, assume an empty stance with the right toe lightly touching the ground, then move the palms upward and forward in front of the chest to form a pipa-holding hand posture;

　　m) Shift the weight forward and extend both hands forward;

　　n) Shift the weight backward, stretch the left hand downward and leftward, and turn the torso to face forward. Retreat the left foot, rotate the palms inward and press them downward in front of the chest, then return to the closing posture.

　　6.4 Standing with one raised foot to expel pathogenic toxins

　　e movement is broken down into the following steps, with a demonstrat ion video provided in nex B for reference:

　　a) Step the left foot half a step sideways and turn the torso to the left (see Figure A.4a). Bend the knees, br ing the feet together, raise both hands above the forehead, and then press the upright palms downward to chest leve l (see Figure A.4b);

　　b) Step the right foot diagonally backward with toes point ing forward, and bend the knees s l ightly. Raise the right hand upward, c lose to the ear, and bend the left elbow to an angle of 90 °, forming a frog-imitating hand posture with spreading fingers (see Figure A.4c);

　　c) Stretch the left elbow to shou lder height;

　　d) Shift the weight onto the right leg, abduct the left h ip to raise the left knee to stand firmly;

　　e) Step the left foot down and bring the feet together. Draw the left hand back to align with the right hand above the forehead, then press downward with the bases of both palms(see Figure A.4e);

　　f) Step the right foot half a step sideways and turn the torso to the right (see Figure A.4f). Bend the knees, br ing the feet together, raise both hands above the forehead, and then press the upright palms downward to chest leve l (see Figure A.4g);

　　g) Step the left foot diagonally backward with toes point ing forward, and bend the knees s l ightly. Raise the left hand upward, c lose to the ear, and bend the right elbow to an angle of 90 °, forming a frog-imitat ing hand posture with fingers spread. (see Figure A.4h);

　　h) Stretch the right elbow to shou lder height;

　　i) Shift the weight onto the left leg, abduct the right h ip to raise the right knee to stand firmly (see Figure A.4i);

　　j) Step the right foot down and bring the feet together. Draw the right hand back to align with the left hand above the forehead, press downward with the bases of both palms, and return to the closing posture.

　　6.5 Bending and shifting the torso to harmonize human qi

　　he movement is broken down into the following steps, with a demonstrat ion video provided in nnex B for reference:

　　a) Bend the knees sl ight ly and step the left foot sideways, pos it ioning the feet shou lder-width apart (see Figure A.5a);

　　b) Raise both hands with the elbows bending to an angle of 90 °and the fingers spread ing into a frog-imitating hand posture (see Figure A.5b);

　　c) Bend the torso forward to an angle of 90 °, s imu ltaneously press ing both hands downward and bend ing the elbows backward with palms facing upward (see Figure A.5c);

　　d) Draw the hands back to the sides of the body, turn the palms to face downward, and extend them forward (see Figure A.5d);

　　e) Use the waist to shift the torso at an angle of 90 °to the left hor izontally, then shift back to the original pos it ion (see Figure A.5e);

　　f) Use the waist to shift the torso at an angle of 90 °to the right hor izontally, then shift back to the original pos it ion (see Figure A.5f);

　　g) Press the hands downward, bend ing the elbows backward unt il the backs of the hands are paralle l to the ground (see Figure A.5g);

　　h) Bend the knees sl ight ly and turn the torso to an upright position(see Figure A.5h). Raise the hands with bend ing elbows (see Figure A.5i);

　　i) Shift the weight onto the right leg, retreat the left foot, rotate the palms inward and press them downward, and return to a c losing posture.

　　6 Lift ing up and press ing down to circulate three q i

　　e movement is broken down into the following steps, with a demonstrat ion video provided in nex B for reference:

　　a) Bend the knees sl ight ly and step the left foot sideways, pos it ioning the feet shou lder-width apart;

　　b) Lift and hold both hands in front of the nave l, with the palms facing up and the fingert ips point ing toward each other (see Figure A.6a);

　　c) Turn the palms over and press downward be low the nave l (see Figure A.6b). Raise the hands from both s ides, shift the weight to the right and cross the wrists in front of the forehead, then turn the torso to the left (see Figure A.6c);

　　d) Turn the palms over and press down, shift the weight forward, then draw the hands backward to c lamp the back, with the backs of the hands facing each other (see Figure A.6d);

　　e) Shift the weight backward, cross the wr ists in front of the chest (see Figure A.6e), and turn the torso to face forward (see Figure A.6f);

　　f) Shift the weight leftward and turn the torso to the right (see Figure A.6g);

　　g) Turn the palms over and press down, shift the weight forward, then draw the hands backward to c lamp the back, with the backs of the hands facing each other (see Figure A.6h);

　　h) Shift the weight backward, cross the wr ists in front of the chest (see Figure A.6i), and turn the torso to face forward (see Figure A.6j);

　　i) Shift the weight rightward, retreat the left foot, separate the hands and press them downward (see Figure A.6k). Raise the hands from both sides to above the head and press down to conclude the exercise (see Figure A.6l).

　　Annex A

　　(informative)

　　Illustrations for three-qi health-preserving exercises of Zhuang medicine

　　Figure A.1 illustrates the posture “Flexing the upper body laterally to regulate heavenly qi”. Figure A.2 illustrates the posture “Upholding lotus with the hands to climb Huashan”. Figure A.3 illustrates the posture “Bending the knees and drawing the bow to unblock earthly qi”. Figure A.4 illustrates the posture “Standing with one raised foot to expel pathogenic toxins”. Figure A.5 illustrates the posture

　　“Bending and shifting the torso to harmonize human qi”. Figure A.6 illustrates the posture “Lifting up and pressing down to circulate three qi”.

　　a) b) c)

　　d) e) f)

　　g) h)

　　Figure A.1 Illustrations for the posture “Flexing the upper body laterally to regulate

　　heavenly qi”

　　a) b) c)

　　d) e) f)

　　g) h)

　　Figure A.2 Illustrations for the posture “Upholding lotus with the hands to climb

　　Huashan”

　　a) b) c)

　　d)

　　e)

　　f)

　　g) h) i)

　　Figure A.3 Illustrations for the posture “Bending the knees and drawing the bow to unblock

　　earthly qi”

　　a) b) c)

　　d)

　　g)

　　e)

　　h)

　　f)

　　i)

　　Figure A.4 Illustrations for the posture “Standing with one raised foot to expel pathogenic

　　toxins”

　　a) b) c)

　　d) e) f)

　　g) h) i)

　　Figure A.5 Illustrations for the posture “Bending and shifting the torso to harmonize human

　　qi”

　　d)

　　g)

　　e)

　　h)

　　i)

　　j)

　　k)

　　l)

　　Figure A.6 Illustrations for the posture “Lifting up and pressing down to circulate three

　　qi”

　　Annex B

　　(informative)

　　Demonstration video for three-qi health-preserving exercises of Zhuang medicine

　　The demonstration video for three-qi health-preserving exercises may be accessed via the following methods:

　　—Copy the Link: Copy and paste the following link into your web browser. https://mp.weixin.qq.com/s/GS9EX9dPMRVDf8RwjcdzDg;

　　—Scan the QR Code: Scan the code in Figure B.1 with your mobile device.

　　Figure B.1 QR code of the demonstration video for three-qi health-preserving exercises of

　　Zhuang medicine