Grizzly Bear Qigong

2.  The Grizzly Bear Attacks with Its Claws

From the Bear Meditation Stance step out to the left into the Standing Bear Stance, Variation II.  

The Standing Bear Stance, Variation II:  Take a wide horse stance.  Feet can be pointing straight ahead or pointing out from your body at a 45° angle.  The knees should be bent as you squat down.  The knees should be in line with the feet.  The depth of the squat will depend upon your level of conditioning and any body mechanics or injury issues you may have.  Try to squat down a little more with every second repetition of this exercise.  Back should be straight.  Torso should be centered and upright.  Lift both hands up with the palms facing to the front, fingers open like the claws of a bear.  The elbows are bent with the upper arms parallel with the floor.  Look forward.  Face towards N12. 
 

Movement Description of The Grizzly Bear Attacks with Its Claws 

Slowly turn at the waist towards the right side, by 90 degrees until you are facing E3. 
Keep the hands up with the elbows bent. 
Look towards E3, bring the hands forwards about 12 inches as if you are attacking with the hands.  Exhale as hands move forward slowly.
Draw the hands back into a centered stance. 
Slowly turn at the waist towards the left side, by 180 degrees until you are facing W9. 
Look towards W9, bring the hands forwards about 12 inches as if you are attacking with the hands towards W9.  Exhale as hands move forward slowly.
Draw the hands back into a centered stance. 
Slowly turn at the waist towards the right side, by 90 degrees until you are facing N12.   
Slowly bend at the waist, flexing forward and down.  Draw both elbows inward and claw downward until the hands are behind the heels.  Exhale as you bend down. 
Slowly rise upward until you are back into a centered position, Standing Bear Stance, Variation II.  Look towards N12. 
Arms are raised and to the sides. 
Repeat the movement sequence 3 to 8 times. 
Return to Bear Spirit Posture or Wu Ji Stance. 

Franklin Fick calls this exercise the "Turning and Tipping Bear."  John Du Cane calls part of this exercise the "Turning Bear." 
The Bear has a gentle, peaceful, and nurturing side, a Yin side, as well as, as circumstances dictate, a fierce, powerful and destructive side, a Yang side.  Both aspects must be acknowledged and integrated into the practice of the Bear - as we try to become One with the Great Bear.  Most bears are omnivorous or carnivorous - hunters, stalkers, attackers.  

Bear Frolics Qigong - The Five Animal Frolics Chi Kung