站庄功的第十一条口令 The 11th Instruction for the Standing Meditation

松腰

站立时，以胯关节做支点，用意念将腰椎到骶椎这一段放松。松腰时，臀部要稍向后坐，似坐非坐，膝曲不超过脚尖。全身要放松，关键在腰椎各间隙，用意念使命门穴放松（如果腰胯松不开，阳气就向上冲。阳气上升太多，容易引起血压高、头晕、恶心等现象。所以，一定要把腰部放松，使上下贯通）。

Relaxing the Waist (Song Yao)

Use your mind to relax the section of your spine from lumbar vertebrae to sacrum and then push your tail bone back a bit as if to sit, being sure that your knees are not further forward than your toes. The whole body should be completely relaxed, and every vertebra, especially, should be loose.