Crane Frolic Chi Kung Exercise #6

6.  The Crane Opens and Closes Its Wings

Begin in the basic Crane stance with the hands at the waist.  The legs are separated with a shoulder's width.  Stretch the fingers open.  Inhale as you lift both hands up the center of the body, fingers pointing forward, arms about 24" apart.
As the hands reach the neck begin to move both hands to the side, upwards, and backwards.  Spread the arms as far apart as you can and to either side of the body as you lift both arms high above the head.  Draw the arms up and back as you gently bend backwards.
At the same time as the arms are lifted up and back, try to lift both heels off the ground, and come up on your toes.  Look up at the sky with your head drawn back. 
As you begin to exhale, gently draw the arms forward and down, straighten the back, look forward, and move the arms down to the waist. 
Repeat for 4 to 8 repetitions in a gentle, slow, calm, deliberate, and smooth manner. 
This movement is found in the Wild Goose Qigong (Dayan Chi Kung) routine.  Refer to "Wild Goose Qigong" by Hong-Chao Zhang, pp.20-21. 
Back-bending while standing with the arms lifted above the head and with the hands touching is a commonly used hatha yoga posture called Anyvittasana.   
This exercise is a hyperextension of the back, stretching of the latissimus dorsi muscles of sides of the upper back, a stretching of the upper rectus abdominis, engaging the pectoralis major, and a tensing of the trapezius muscles in the upper back and neck. 
This movement opens and fills with Qi (Chi, Energy) the Middle Dan Tien (i.e., 中丹田, Zhong Dantian, middle elixir fields, cauldron) of the esoteric body system explained in Chinese Qigong (Yoga); or, analogously, opens the Heart Chakra (Anhata) of Hatha Yoga.  Exercise of this area in the front of the body helps heal disturbed emotions, calms the spirit, strengthens the heart and lungs, and opens the Heart-Soul to the grace of light energy. 
The wide-spread arms held up high help establish a feeling of opening up, freeing oneself, and uplifting one's mood and spirit. 
You often see this ritual body posture in Christian revival meetings as a kind of "Saying Hallelujah" posture.
If the movement was done forcefully and with power and quickly it would be the flapping of the wings of a powerful bird like a Crane or wild Goose or for a human bodybuilder the performance of incline dumbbell flys. 

         
 


Crane Frolic Qigong Exercise Set

Eight Animals Frolics Mind/Body Fitness Practices (Chi Kung) by Mike Garofalo
 
The webpages for the eight specific animals will also have photographs of me or others doing these exercises.  There are also five, eight or twelve animals in Shaolin Kung Fu, Ba Gua Zhang, Taijiquan, and Xing Yi Quan.  Movements or postures called a "crane" or "hawk" or "rooster" are found in most of these mind-body internal arts.   

Chinese exercises recommended for improving fitness, maintaining good health, overcoming diseases, increasing energy and vitality, contributing to good mental health, and improving one's chances for longevity have a very long documented history going back to as early as 160 BCE in the Daoyin Tu.    

Crane Frolic, Exercise #2

Crane Frolics Qigong Exercises

2.  The Red-Headed Crane Delights in Seeing Its Mate  

Lift both arms up to the sides until they are both above shoulder level.  The hands take the shape of the Crane's Hand they move above shoulder height.  (The ladies in the pictures below exemplify the posture desired when hands and knees are raised to the highest levels.) 
As the arms raise up, lift the left knee up until it is about at hip level.  Breathe in as you lift both arms up.  Pause for a moment at the highest point and look forward as if recognizing your mate or sweet-heart in a group.  Then lower the left leg and arms simultaneously as you exhale.  As the hands come down to the sides of your thighs, bend the knees slightly and dip down a little.  Then raise the arms up again as you lift the right knee up to hip height.  Inhale as you rise, exhale as you lower down.  Alternate the raising of arms and one leg for 4 to 10 repetitions.   
The height to which you will raise your knee depends upon your balancing skills, coordination, strength, confidence, and degree of skill.  Do try your best to raise the knee upward and draw your foot off of the floor. 
Folklore favors the idea that Cranes mate for life.  Some scientific research indicates that they do mate monogamously for long periods, but may change mates after a long period of time - serial monogamy.   Keeping the same mate means that their partner is special, recognizable, identifiable, and can be spotted in a group of Cranes feeding in a marsh or flying in formation during migration.  

 

Frolic Like a Deer

"The Deer Play is to imitate the shape and movement of a deer hoping to attain long life and pure soul like a deer. The features of a deer are its gentle disposition, swift movement, love to push with horns, and good at running. When it stands it likes to stretch its neck to glance at things afar. The deer also likes looking at left and right and its rear foot. It is also good at moving its tail bones (sacrum). The tail bone is the place where the Jen and Du meridians meet. Thus, during practice, the practitioner not only needs to imitate the attitude of a deer with swift movement and calm spirit, but also need to focus attention on the tail bone. This will guide Qi to the whole body, open meridians, circulate blood, relax tendons and bones, and benefit kidney and strengthen waist. It can also enhance blood circulation in the abdomen. This play is suitable for curing dysfunctional nerves in the internal organs, chronicle infections of the internal organs in the abdomen, fatigue in the waist muscles, nerve pain in the pelvis, deteriorated thigh bones, and the lack of sex drives."
-   Five Animal Frolics  

"Breathing in and out in various manners, spitting out the old and taking in the new, walking like a bear and stretching their neck like a bird to achieve longevity - this is what such practitioners of Daoyin, cultivators of the body and all those searching for long life like Ancestor Peng, enjoy." -   Chuang-tzu, circa 300 BCE. 

"Firstly, we analyze its function in the aspect of psychological regulation as it is required that the practitioner should do it before and during each routines in the exercise of the Health Qigong Wu Qin Xi. The practitioner should mind on the Dantian and rid of the distracted thoughts with quiet mind and spirit before the exercise, get into the imitation of its physical activities of each animal in the exercise. When practicing the tiger exercise, try to imagine yourself as a fierce tiger in the mountains who is looking down upon other beasts and stretching its own pawns and about to pounce on its prey; in the deer exercise, imagine that you are prudent and mild, jogging on a green field; in the exercise of the bear, you are a clumsy bear, composed and steady, freely roaming the forests; in the monkey exercise, you become a happy and agile monkey; in the bird exercise, you are a free bird with quiet mind and flying in the sky. Therefore you can continuously regulate the mind state in the exercise and it is helpful to the relaxation of the mind. The regular exercise of this skill can transform and regulate the mind of the practitioner to relieve the spiritual nervousness, improve the emotional stability, reduce the mental stress and keep the healthy mind."
-   The Effect of Precaution against Sub-health of the Health Qigong Wu Qin Xi.  Chinese Health Qigong Association.  2008.   

 

Five Animal Frolics

Deer Frolic 

[Note: This was posted in March of 2015.]

Bear Frolics Dao Yin, Exercise #1

1.  The Big Bear Turns from Side to Side

Movement Description of Big Bear Turns from Side to Side 

Face towards N12.  
Bent the upper torso down, flexing forward, keep the back straight and head up. 
Move the upper torso slowly towards the right side of E3.  Try to remain bent forward until you reach E3.
Keep your hands on your hips throughout this exercise. 
Gradually lift the head and torso until you are upright and the face and chest are facing towards E3. 
Your right elbow should be pointing towards S6 and your left elbow pointing towards N12. 
Gently turn the head only to the left and look towards N12. 
Gently bring the head back to face towards E3, the whole body is in an upright posture. 
Bend forward at the waist and draw the head and torso downward towards E3.

Move the upper body, flexed forward, from right side to the left side for 180 degrees, moving from E3 to W9. 
Gradually lift the head and torso until you are upright, and the face and chest are facing towards W9. 
Your right elbow should be pointing towards N12 and your left elbow pointing towards S6. 
Gently turn the head only to the right and look towards N12. 
Gently turn the head only back to the left, and W9.
Bend forward at the waist and draw the head and torso downward towards W9.
Move the upper body, flexed forward, from the left side to the right side for 180 degrees, moving from W9 to E3. 
Repeat the movement sequence from side to side, 3 to 8 eight repetitions. 

Breathe freely, comfortably, and deeply during this exercise. 

Return to Bear Spirit Posture or Wu Ji Stance. 

Compare this version of "Big Bear Turns from Side to Side" with the version in the Eight Section Brocade Qigong, and with the demonstration.   



Bear Frolic Qigong Exercise Set

Eight Animals Frolics Mind/Body Fitness Practices (Chi Kung) by Mike Garofalo

The webpages for the eight specific animals will also have photographs of me or others doing these exercises.  There are also five, eight or twelve animals in Shaolin Kung Fu, Ba Gua Zhang, Taijiquan, and Xing Yi Quan.  Movements or postures called a "crane" or "hawk" or "rooster" are found in most of these mind-body internal arts.   

Chinese exercises recommended for improving fitness, maintaining good health, overcoming diseases, increasing energy and vitality, contributing to good mental health, and improving one's chances for longevity have a very long documented history going back to as early as 160 BCE in the Daoyin Tu.      

Repost from June 4, 2013

Playing Like a Deer

A repost from 2016:

"The Deer Play is to imitate the shape and movement of a deer hoping to attain long life and pure soul like a deer. The features of a deer are its gentle disposition, swift movement, love to push with horns, and good at running. When it stands it likes to stretch its neck to glance at things afar. The deer also likes looking at left and right and its rear foot. It is also good at moving its tail bones (sacrum). The tail bone is the place where the Jen and Du meridians meet. Thus, during practice, the practitioner not only needs to imitate the attitude of a deer with swift movement and calm spirit, but also need to focus attention on the tail bone. This will guide Qi to the whole body, open meridians, circulate blood, relax tendons and bones, and benefit kidney and strengthen waist. It can also enhance blood circulation in the abdomen. This play is suitable for curing dysfunctional nerves in the internal organs, chronicle infections of the internal organs in the abdomen, fatigue in the waist muscles, nerve pain in the pelvis, deteriorated thigh bones, and the lack of sex drives."
-   Five Animal Frolics  

"Breathing in and out in various manners, spitting out the old and taking in the new, walking like a bear and stretching their neck like a bird to achieve longevity - this is what such practitioners of Daoyin, cultivators of the body and all those searching for long life like Ancestor Peng, enjoy." -   Chuang-tzu, circa 300 BCE. 

"Firstly, we analyze its function in the aspect of psychological regulation as it is required that the practitioner should do it before and during each routines in the exercise of the Health Qigong Wu Qin Xi. The practitioner should mind on the Dantian and rid of the distracted thoughts with quiet mind and spirit before the exercise, get into the imitation of its physical activities of each animal in the exercise. When practicing the tiger exercise, try to imagine yourself as a fierce tiger in the mountains who is looking down upon other beasts and stretching its own pawns and about to pounce on its prey; in the deer exercise, imagine that you are prudent and mild, jogging on a green field; in the exercise of the bear, you are a clumsy bear, composed and steady, freely roaming the forests; in the monkey exercise, you become a happy and agile monkey; in the bird exercise, you are a free bird with quiet mind and flying in the sky. Therefore you can continuously regulate the mind state in the exercise and it is helpful to the relaxation of the mind. The regular exercise of this skill can transform and regulate the mind of the practitioner to relieve the spiritual nervousness, improve the emotional stability, reduce the mental stress and keep the healthy mind."
-   The Effect of Precaution against Sub-health of the Health Qigong Wu Qin Xi.  Chinese Health Qigong Association.  2008.   

 

Five Animal Frolics

Deer Frolic  (Someday I might finish this webpage.  Oh well!  No hurry!) 

Deer Frolics Qigong

"The Deer Play is to imitate the shape and movement of a deer hoping to attain long life and pure soul like a deer. The features of a deer are its gentle disposition, swift movement, love to push with horns, and good at running. When it stands it likes to stretch its neck to glance at things afar. The deer also likes looking at left and right and its rear foot. It is also good at moving its tail bones (sacrum). The tail bone is the place where the Jen and Du meridians meet. Thus, during practice, the practitioner not only needs to imitate the attitude of a deer with swift movement and calm spirit, but also need to focus attention on the tail bone. This will guide Qi to the whole body, open meridians, circulate blood, relax tendons and bones, and benefit kidney and strengthen waist. It can also enhance blood circulation in the abdomen. This play is suitable for curing dysfunctional nerves in the internal organs, chronicle infections of the internal organs in the abdomen, fatigue in the waist muscles, nerve pain in the pelvis, deteriorated thigh bones, and the lack of sex drives."
- Five Animal Frolics

"Breathing in and out in various manners, spitting out the old and taking in the new, walking like a bear and stretching their neck like a bird to achieve longevity - this is what such practitioners of Daoyin, cultivators of the body and all those searching for long life like Ancestor Peng, enjoy." - Chuang-tzu, circa 300 BCE.


"Firstly, we analyze its function in the aspect of psychological regulation as it is required that the practitioner should do it before and during each routines in the exercise of the Health Qigong Wu Qin Xi. The practitioner should mind on the Dantian and rid of the distracted thoughts with quiet mind and spirit before the exercise, get into the imitation of its physical activities of each animal in the exercise. When practicing the tiger exercise, try to imagine yourself as a fierce tiger in the mountains who is looking down upon other beasts and stretching its own pawns and about to pounce on its prey; in the deer exercise, imagine that you are prudent and mild, jogging on a green field; in the exercise of the bear, you are a clumsy bear, composed and steady, freely roaming the forests; in the monkey exercise, you become a happy and agile monkey; in the bird exercise, you are a free bird with quiet mind and flying in the sky. Therefore you can continuously regulate the mind state in the exercise and it is helpful to the relaxation of the mind. The regular exercise of this skill can transform and regulate the mind of the practitioner to relieve the spiritual nervousness, improve the emotional stability, reduce the mental stress and keep the healthy mind."
- The Effect of Precaution against Sub-health of the Health Qigong Wu Qin Xi. Chinese Health Qigong Association. 2008. 

Five Animal Frolics

Deer Frolic

Playing like a Deer

"The Deer Play is to imitate the shape and movement of a deer hoping to attain long life and pure soul like a deer. The features of a deer are its gentle disposition, swift movement, love to push with horns, and good at running. When it stands it likes to stretch its neck to glance at things afar. The deer also likes looking at left and right and its rear foot. It is also good at moving its tail bones (sacrum). The tail bone is the place where the Jen and Du meridians meet. Thus, during practice, the practitioner not only needs to imitate the attitude of a deer with swift movement and calm spirit, but also need to focus attention on the tail bone. This will guide Qi to the whole body, open meridians, circulate blood, relax tendons and bones, and benefit kidney and strengthen waist. It can also enhance blood circulation in the abdomen. This play is suitable for curing dysfunctional nerves in the internal organs, chronicle infections of the internal organs in the abdomen, fatigue in the waist muscles, nerve pain in the pelvis, deteriorated thigh bones, and the lack of sex drives."
-   Five Animal Frolics  

"Breathing in and out in various manners, spitting out the old and taking in the new, walking like a bear and stretching their neck like a bird to achieve longevity - this is what such practitioners of Daoyin, cultivators of the body and all those searching for long life like Ancestor Peng, enjoy." -   Chuang-tzu, circa 300 BCE. 

"Firstly, we analyze its function in the aspect of psychological regulation as it is required that the practitioner should do it before and during each routines in the exercise of the Health Qigong Wu Qin Xi. The practitioner should mind on the Dantian and rid of the distracted thoughts with quiet mind and spirit before the exercise, get into the imitation of its physical activities of each animal in the exercise. When practicing the tiger exercise, try to imagine yourself as a fierce tiger in the mountains who is looking down upon other beasts and stretching its own pawns and about to pounce on its prey; in the deer exercise, imagine that you are prudent and mild, jogging on a green field; in the exercise of the bear, you are a clumsy bear, composed and steady, freely roaming the forests; in the monkey exercise, you become a happy and agile monkey; in the bird exercise, you are a free bird with quiet mind and flying in the sky. Therefore you can continuously regulate the mind state in the exercise and it is helpful to the relaxation of the mind. The regular exercise of this skill can transform and regulate the mind of the practitioner to relieve the spiritual nervousness, improve the emotional stability, reduce the mental stress and keep the healthy mind."
-   The Effect of Precaution against Sub-health of the Health Qigong Wu Qin Xi.  Chinese Health Qigong Association.  2008.   

 

Five Animal Frolics

Deer Frolic  (Someday I might finish this webpage.  Oh well!  No hurry!) 

Bear Frolic Chi Kung Exercise #1

1.  The Big Bear Turns from Side to Side

Movement Description of Big Bear Turns from Side to Side 

Chi Kung (Qigong) Exercises

Bear Frolic Exercise #1: The Big Bear Turns from Side to Side
This webpage provides a detailed description, including photographs, of this movement.

Step out into a Horse Stance.  Face towards N12.  The Horse Stance should feel be rooted, centered, balanced, and stable. 
Place your hands on your hips. 
Bend the upper torso down, flexing forward, keep the back straight and head up. 
Move the upper torso slowly towards the right side to E3.  Try to remain bent forward until you reach E3.  Inhale. 
Keep your hands on your hips throughout this exercise.
Gradually lift the head and torso until you are upright and the face and chest are facing towards E3. 
Your right elbow should be pointing towards S6 and your left elbow pointing towards N12. 
Gently turn the head only to the left and look towards N12.  Intently gaze towards N12.  Enjoy the stretch.  Exhale. 
Gently bring the head back to face towards E3, the whole body is in an upright posture. 
Bend forward at the waist and draw the head and torso downward towards E3.

Move the upper body, flexed forward, from right side to the left side for 180 degrees, moving from E3 to W9.  Inhale. 
Gradually lift the head and torso until you are upright, and the face and chest are facing towards W9. 
Your right elbow should be pointing towards N12 and your left elbow pointing towards S6. 
Gently turn the head only to the right and look towards N12.  Intently gaze towards N12.  Enjoy the stretch.  Exhale. 
Gently turn the head only back to the left, and face W9.
Bend forward at the waist and draw the head and torso downward towards W9.
Move the upper body, flexed forward, from the left side to the right side for 180 degrees, moving from W9 to E3.  Inhale. 

Repeat the movement sequence from side to side, 3 to 8 eight repetitions. 

Breathe freely, comfortably, and deeply during this exercise.  Inhale-Exhale listed are suggestions. 
Try to avoid too much muscular tension as you move from side to side and up and down.  Extend rather than tense muscles. 
Move slowly and comfortably. 
Try to stay relaxed (Sung), alert, calm, and peaceful. 
Visualize, if you like, a mother bear coming out of a cave and powerfully turning from side to side to survey the outside world. 

Return to Bear Spirit Posture or Wu Ji Stance. 


This version of "Big Bear Turns from Side to Side" is the same as exercise in the Eight Section Brocade Qigong.

Bear Frolics Chi Kung Exercises

Bear Frolic Exercise #1: The Big Bear Turns from Side to Side
This webpage provides a detailed description, including photographs, of this movement.

Five Animal Frolics Chi Kung (Qigong, Nourshing Life) Exercises

Dragon Chi Kung Exercises

Valley Spirit Chi Kung


Each Monday, for the next year, I will be posting on this blog short descriptions of exercises from the Five Animal Frolics Chi Kung Practices. I began this project on 3/7/2016.  By the end of this project, you will have 52 Animal Frolics Qigong exercises.  Each webpage for the specific Animal Frolic Chi Kung exercise will also have photographs of me doing the exercise described each week.

Nourishing Life practices and exercises to improve fitness, maintain good health, increase energy, calm the mind, and improve the chances for longevity have a very long documented history in China.  A healthy and long life are goals of Taoist theory and practices.  Animal Frolics Chi Kung exercises date back to Dr. Hua Tuo (207 CE).  

"Wu Qin Xi (Five Animal Frolics): Chinese Health Qigong. Compiled by the Chinese Health Qigong Association. Beijing, Chine, Foreign Languages Press, 2007. 102 pages, includes an instructional DVD. ISBN: 9787119047799. VSCL. "In 2001 the Chinese government showed great interest in regulating the Qigong movement. The State Sport General Administration of China founded the Chinese Health Qigong Association, as a mass-organization to popularize, spread and research Health Qigong in cooperation with the Peking Sport University. 

In 2003 the organization presented the newly developed four Health Qigong Exercises on the base of excellent traditional Qigong, including: Yì Jīn Jīng (tendon-changing classic), Wu Qin Xi (frolics of five animals 五禽戲), Liu Zi Jue (the art of expiration in producing six different sounds), Ba Duan Jin (eight excellent movements), to fit the people's needs of promoting their health and body, and to develop traditional Chinese national culture further. 
The Chinese Health Qigong Association is a member of the All-China Sports Federation. During the process of developing the exercises, strictly scientific research methods have been followed. Primary experiments took place under supervision of Traditional Chinese Medicine, Modern Medicine, Psychology, Athletic Science and other related subjects. 
The Four Health Qigong Exercises can be seen as the essences from the related Qigong in various schools, inherited and developed traditional Chinese national culture. The new Health Qigong represented by the Chinese Health QiGong Association is breaking with the old tradition of family-styles and close teacher-student relation. 

It is hoped that the new standardisation is supporting the international spread of Qigong in the western hemisphere. Starting in September 2004 the "Health Qigong Magazine" became the association magazine of the CHQA. It is the only national health qigong publication in China; edtited through China Sports Press. After the successful 1st International Health Qigong Demonstration and Exchange in 2005 the CHQA organized in August 2007 the 2nd International Health Qigong Demonstration and Exchange in Peking including an international competition and the first Duan examination on Health Qigong. At the same time, the 2007 International Symposium on Health Qigong Science was organized where important scientific studies were made public."
- Wikipedia

Crane Frolics Chi Kung Exercises

6.  The Crane Opens and Closes Its Wings

Begin in the basic Crane stance with the hands at the waist.  The legs are separated with a shoulder's width.  Stretch the fingers open.  Inhale as you lift both hands up the center of the body, fingers pointing forward, arms about 24" apart.

As the hands reach the neck begin to move both hands to the side, upwards, and backwards.  Spread the arms as far apart as you can and to either side of the body as you lift both arms high above the head.  Draw the arms up and back as you gently bend backwards.

At the same time as the arms are lifted up and back, try to lift both heels off the ground, and come up on your toes.  Look up at the sky with your head drawn back. 
As you begin to exhale, gently draw the arms forward and down, straighten the back, look forward, and move the arms down to the waist.  

Repeat for 4 to 8 repetitions in a gentle, slow, calm, deliberate, and smooth manner. 
This movement is found in the Wild Goose Qigong (Dayan Chi Kung) routine.  Refer to "Wild Goose Qigong" by Hong-Chao Zhang, pp.20-21.  

Back-bending while standing with the arms lifted above the head and with the hands touching is a commonly used hatha yoga posture called Anyvittasana.   
This exercise is a hyperextension of the back, stretching of the latissimus dorsi muscles of sides of the upper back, a stretching of the upper rectus abdominis, engaging the pectoralis major, and a tensing of the trapezius muscles in the upper back and neck. 
This movement opens and fills with Qi (Chi, Energy) the Middle Dan Tien (i.e., 中丹田, Zhong Dantian, middle elixir fields, cauldron) of the esoteric body system explained in Chinese Qigong (Yoga); or, analogously, opens the Heart Chakra (Anhata) of Hatha Yoga.  Exercise of this area in the front of the body helps heal disturbed emotions, calms the spirit, strengthens the heart and lungs, and opens the Heart-Soul to the grace of light energy. 
The wide-spread arms held up high help establish a feeling of opening up, freeing oneself, and uplifting one's mood and spirit.  

You often see this ritual body posture in Christian revival meetings as a kind of "Saying Hallelujah" posture.

If the movement was done forcefully and with power and quickly it would be the flapping of the wings of a powerful bird like a Crane or wild Goose or for a human bodybuilder the performance of incline dumbbell flys. 

         
 


Crane Frolic Qigong Exercise Set

Eight Animals Frolics Mind/Body Fitness Practices (Chi Kung) by Mike Garofalo
 
The webpages for the eight specific animals will also have photographs of me or others doing these exercises.  There are also five, eight or twelve animals in Shaolin Kung Fu, Ba Gua Zhang, Taijiquan, and Xing Yi Quan.  Movements or postures called a "crane" or "hawk" or "rooster" are found in most of these mind-body internal arts.   

Chinese exercises recommended for improving fitness, maintaining good health, overcoming diseases, increasing energy and vitality, contributing to good mental health, and improving one's chances for longevity have a very long documented history going back to as early as 160 BCE in the Daoyin Tu.    

Form-Mind Internal Arts (Hsing I Chuan)

"Dragon Body - This imaginary beast is common in Chinese fables and folklore. The dragon could fly high, riding the mists, contracting and twisting it's body like a snake through the clouds. Xingyi places high importance on this for every transitional movement in the art should embody the spirit of the dragon, expanding and contracting, striking out with mystical prowess.

Chicken Leg - This is one of the most basic fundamentals of the art of Xingyiquan. A chicken can run very quickly and stop suddenly, keeping it's weight on one leg, ready to peck. Xingyi's five elements all encompass this theory by stepping forward onto one leg before it issues it's strike much like a chicken does. By mastering this, you can advance, retreat, turn and change forms very quickly because the weight is always ready to transfer.

Eagle Claw - While the hands are relaxed and held in gentle curves when in transitional movements, when striking, they must become like the fearless bird of prey's attacking talons, digging and grasping with an iron grip. This is especially seen in the beginning movement of Pi Quan when the hands draw down towards the Dan Tian. This is also very important in Xingyi, for many of the art's applications consist of grabbing with one hand while simultaneously striking with the other.

Bear Shoulders - Bears are large animals that can can generate a great deal of power from their great rounded shoulders. The Xingyi practitioner must mimic this to obtain maximum power in his art. By rounding the shoulders and hollowing the chest, the body actually "gets behind" the arms and hands, so when you strike, the power doesn't come from the arms, but from the whole body.

Tiger's Head Embrace - The tiger is a very regal beast. They are powerful and strong animals that exude the finest and most fearsome aspects of nature. In Xingyi, the head must be held erect and slightly back, but spiritually, it must also capture the imposing manner of the tiger, letting it's blank cunning show in your eyes and it's ability to pounce.

- Xonghua Xinyiquan

Xing Yi Quan (Hsing I Chuan): Bibliography, Links, Resources, Quotes, Notes. By Mike Garofalo.


Xing Yi Quan Xue: The Study of Form-Mind Boxing.   By Sun Lu Tang.  Translated by Albert Liu.  Compiled and edited by Dan Miller.  Burbank, CA, Unique Publications, 2000.  ISBN: 0865681856.  312 pages.  Includes a biography of Sun Lu Tang (pp.1-41) by Dan Miller.  The work was encouraged and supported by Sun Jian Yun, and an interview with her is included.  Translations by Tim Cartmell, Gu Feng Mei, and Huang Guo Qi.  This original book was first published in 1915.  It was the first book ever published that integrated Chinese martial arts with Chinese philosophy and Daoist Qi cultivation theories.  The book includes many photographs of Sun Lu Tang.  



"Of the three internal arts, Xing Yi is probably the most straightforward to understand in terms of practical fighting applications. Grandmaster Sun, however, believed that the most important reason to practice martial arts was the improvement of one's health; developing fighting ability was merely of secondary importance. Sun himself certainly benefited in both respects. In 1933, at the age of 73 and shortly before his death, Sun was examined by a physician and found to have the body of a 40-year old. Furthermore, throughout his life he was an awesome fighter: He worked as a professional bodyguard, taught martial arts at the Presidential Palace, and never lost a challenge match.
Certain health benefits of Xing Yi training are obvious. It is a low-impact exercise requiring little jumping, few low stances, and smooth rather than ballistic movements. As Sun notes in his book, it can be practiced by anyone, both the young and old, and the sick and infirm. Healthy people will grow stronger, while those with a disease will recover their health. However, in addition to the external physical benefits, Xing Yi practice offers a sophisticated system of internal energy training that stimulates the major energetic pathways within the body.

At the core of Sun Lu Tang's Xing Yi Quan system is the 12 animals set. This set consists of 12 lines of movements, each emulating the fighting techniques of the 12 animals that come from heaven and earth. These are the Dragon, Tiger, Monkey, Horse, Water Lizard, Chicken, Sparrow Hawk, Swallow, Snake, Tai Bird, Eagle, and Bear. Regular practice of the 12 animals set benefits the practitioner both externally and internally. Externally, one learns the physical characteristics of each animal-the explosive power of the tiger, or the strength of the bear, for example. Internally, each animal form stimulates the internal energy, or Qi, in a particular and beneficial manner. The remainder of this article describes both the energetic work and the fighting applications of four of the animal forms: the Dragon, Tiger, Eagle, and Bear."
-  Justin Liu,  Cultivation and Combat: The Fighting Animals of Xing Yi Quan.

Frolic Like a Bear

I have practiced various versions of the Five Animal Frolics Qigong for a number of years.  There are many different versions of the Animal Frolics.  In the winter months I practice the Bear Frolic a bit more often.

The exercise set is considered to be Daoyin, or what is now called Qigong (Chi Kung). In this context, the word "Dao" means to guide, lead, show the way, slowly, inch by inch. The word "Yin" means to pull out, draw out, or stretch. So Daoyin are mind-body exercises that show us how to draw out the potential for diseases and restore an integrated or balanced state of well-being in body and mind.

Many people credit the famous Chinese physician, Hua Tuo (110-207 CE), with developing a popular Daoyin animal frolics set which consists of exercises based on the deer, crane, monkey, tiger, and bear. Hua Tuo's best student, Wu Pu, lived to be over 100, and wrote that Hua Tuo told him:

"Man's body must have exercise, but it should never be done to the point of exhaustion. By moving about briskly, digestion is improved, the blood vessels are opened, and illnesses are prevented. It is like a used doorstep which never rots. As far as Tao Yin (bending and stretching exercises) is concerned, we have the bear's neck, the crane's twist, and swaying the waist and moving the joints to promote long life. Now I have created the art called the Frolics of the Five Animals: the Tiger, the Deer, the Bear, the Monkey, and the Crane. It eliminates sickness, benefits the legs, and is also a form of Tao Yin. If you feel out of sorts, just practice one of my Frolics. A gentle sweat will exude, the complexion will become rosy; the body will feel light and you will want to eat."

 "In addition to the key points of Qigong exercise, the Frolics of the Five Animals require attention to the following points:
1.  Integration of Form and Mind
2.  Flexible and Circular Movement 
3.  Slow and Fast Movement  [The Bear's movement is slow and steady.]
4.  Heaviness, Stability and Subtlety 
5.  Softness and Toughness  
6.  Order of the Frolics  [The Bear movement is done first in the series: bear, deer, tiger, monkey, and crane.] 
7.  Coordination of Movements with Respiration 
8.  Three-way Stability 
9.  Preparation  
10.  Conscientiousness 
11.  Perseverance in Practice  
-   Jiao Guorui, Qigong Essentials for Health Promotion, 1988, pp. 193-195.  This is one of the earliest good English language texts on Qigong practices.   

Be sure to take a look at:

Bear Frolic.  UTube Video, 2:08 Min.  Performed by Anson Rathbone, 2007.  As taught by Deguang at NESA's Medical Qigong Class.  

Animal Frolics Exercises

Eight Animals' Frolics Chi Kung Exercises A webpage by Michael P. Garofalo
Five Animal Frolics Qigong (Wu Qin Xi)
Valley Spirit Qigong in Red Bluff, California

""Breathing in and out in various manners, spitting out the old and taking in the new, walking like a bear and stretching their neck like a bird to achieve longevity - this is what such practitioners of Daoyin, cultivators of the body and all those searching for long life like Ancestor Peng, enjoy."
-   Chuang-tzu, circa 300 BCE. (1)

 

There was a feudal lord, the Marquis of Dai (King Ma), who lived around 160 BCE during the Western Han Dynasty.  When the Marquis of Dai, his wife, and his son died, there were many objects placed in their family tomb as part of funeral rites and customs.  In 1973, archeologists in China excavated the family tomb of the Dai family on the outskirts of the city of Changsha in Hunan Province.  In the son's tomb they discovered a lacquered box containing medical manuals, documents, and a silk scroll on which were drawn 44 humans in various poses or postures.  Under each pose was a caption with the name of an animal or the name of a disease that the posture might help prevent or cure.  The chart or diagram (Tu) on this scroll shows Daoyin (Guiding/Leading Energy and Stretching/Pulling Out) exercises or poses.  A number of the postures shown on this Daoyin Tu closely resemble some in the Eight Section Brocade and in the Five Animal Frolics (i.e., the bear, monkey, and bird).  (2)

Improved artistic rendition of the Daoyin Tu, circa 160 BCE.

Another medical manuscript with Daoyin methods, the Yinshu (Stretch Book), dated at 186 BCE, related to the Daoyin Tu, describes 100 exercises, and gives advice on seasonal health regimens, hygiene, diet, disease prevention, sleep, and sexual behavior. (2)   We have ample evidence that Chinese physicians, and the aristocratic and wealthy classes of ancient Chinese society, had access to therapeutic and holistic exercise and massage methods (Daoyin) well before the advent of the Eastern Han Dynasty (25-220 CE)."

Eight Animals' Frolics Chi Kung Exercises Introduction to Animal Frolics by Michael P. Garofalo

Crane Frolic Qigong, Exercise #3

Crane Frolics Chi Kung, Exercise #3

3.  The Grandmother Crane Shakes the Dust from Her Wings  

a) From the Crane Stance step out with the right leg at an angle, placing the heel gently on the floor.  Lean back as you raise your arms up the sides of the body.  As the arms are raised upward the palms face downward and the fingers are spread open.  Inhale as you raise your arms and lean back. 
b) Begin to shift the weight forward into right leg and flatten the right foot as you draw your hands in a downward and inward arc towards the center of your body.  As the arms move down, turn the hands so that the palms are facing upward when you reach about waist level.  Exhale as you move the arms downward.  Some people might need to bring both fee together at this point so as to be able to balance well enough to perform part c) of this movement sequence. 
c) Shift all the weight into the right leg.  Begin to raise the arms forward and upward to above shoulder height, palms up, fingers open, arms out to the side.  As the arms raise the left knee is drawn upward until it is at about waist height.  Inhale as you drawn both arms and the left knee upward.  Look forward. 
d) Draw both arms down and back as you lower your left knee and step backward to the starting position.  Step back with the right foot to return to the starting position and a Crane Stance.  The hands return to Dan Tian level.  Exhale as you move from c) to d). 
Repeat the same movement sequence above (a-d) to the opposite left side (i.e., stepping out to the left side at an angle, leaning back and raising arms, drawing right knee to waist, then steeping back). 
Instead of stepping back in part d) you could bring the foot back to alongside the other foot.  Then turn the body slightly to the left and begin a repetition of parts (a-d) to the opposite left side.  You would need room for moving forward.  
The model I have used for this movement is identical to the movement performed by Anson Rathbone in his Bird Frolic, #4 Dry Your Wings.   
 
Crane Frolics

Five Animal Frolics

Valley Spirit Qigong

Crane Animal Frolic Qigong, Exercise #5

5.  The Wise Crane Listens to the Healing Sound for the Heart  
The use of one of the Six Healing Sounds is a common practice in Daoyin (Qigong) practice.  The Daoist healing sound He is use to heal the heart and small intenstine, and is associated with the summer months.  The Crane Frolic is intended to heal the heart, calm the mind, draw out a serene spirit, and be a summertime favorite.   
 
I use the technique described by Daniel Reid as follows:

"Start in a relaxed Horse stance.  Bring your hands slightly forward so that he palms are facing each other at thigh level.  Focus attention on the point between the eyebrows [Upper Tan Tian] and on the point midway between the nipples [Middle Dan Tian], in order to open up these vital energy centers, then shift attention to the centers of the palms and the tips of the little fingers.  Commence inhalation and, as you begin to raise your hands up and out to the sides, turn the palms so that they face towards the back, and extend the little fingers outwards as far as possible to activate the heart meridian.  When your breath is full and the hands reach shoulder level, commence exhalation through the mouth, aspirating the syllable her in the top of the throat (He is pronounced as 'her' but without the final 'r', with mouth open, tip of tongue pressed against lower teeth, and syllable aspirating in the top of the throat on exhalation.), while slowly lowering the hands back down the sides with little fingers relaxed.  Visualize hot Fire energy streaming up and out of the heart with exhalation.  When the breath is empty and your hands are back down in the front, pause to relax, then begin the next cycle on the next inhalation."
-  Daniel Reid, "The Complete Book of Chinese Health and Healing," 1995, p.223 

 

Don't strain when breathing on the inhale or exhale.  Some recommend and demonstrate a fairly loud sounding of the healing sound, while others recommend a very soft or nearly silent sounding of the healing sound.  I favor a soft, gentle, and quiet but audible sounding of the healing sound on the exhale.  Experiment!  Try!  What works for you?  What do you feel comfortable with doing? 

Crane Animal Frolic Chi Kung, Exercise #4

4.  The Sandhill Crane Glides Down to Land Along the Platte River    

Step forward with the right leg.  Place the weight evenly into the right foot.  Gradually lift the arms to the side and slightly backward, palms facing down.  Gradually lift the left leg into the air, and point the left toe.  Balance on the right foot.  Lift the head slightly and look forward.  Inhale as you lift the left leg and lift both arms up.  Hold in the upward position for a few moments.  Then, exhale as you draw the left leg back down to the floor, and draw both arms down to the sides of the thighs.  As you exhale, imagine yourself as a Crane gliding downward, lowering and angling your wings to slow your descent, getting your feet ready to land on the muddy ground by the riverbank of the Platte River.   
With our breathing in we lift to flight.  With our breathing out we prepare to land on the riverbank.   
Repeat the same movement to the opposite side: left leg on ground, right leg lifted, arms out to the side and back.  Alternate back and forth from side to side. 
I prefer moving forward as I shift from side to side.  However, if room does not permit, then step back with both feet into the Crane Stance before stepping out to the opposite side.  
 


Hatha yoga practitioners know a variation of this movement as "Warrior Three" (Virabhadrasana III) or "Balancing Stick."  In the yoga version, both arms are extended forward as far as possible with the palms touching.  The extended position, balancing on one leg, is held for 20 to 30 seconds (B.K. S. Iyengar, Light on Yoga, 1966, p.74).  The Crane Frolic method is more like a Vinyasa or Flowing style of yoga, coordinated more with breathing pace without extended holding in a static isometric posture for longer periods of time.   
 
Over 500,000 Sandhill Cranes migrate to the Platte River in Nebraska from Canada each year.  
 
We do see many gaggles of Canadian Geese in the winter months that migrate from as far as Alaska to the warmer climate and muddy rice fields of the North Sacramento Valley in California.  However, I've never seen any cranes migrate to our area.  

Animal Frolics Chi Kung

Crane Animal Frolics Chi Kung

Valley Spirit Qigong 

Mike Garofalo's Qigong and Yoga Classes in Red Bluff

 
 

Crane Frolic Chi Kung Exercise #6

6.  The Crane Opens and Closes Its Wings

Begin in the basic Crane stance with the hands at the waist.  The legs are separated with a shoulder's width.  Stretch the fingers open.  Inhale as you lift both hands up the center of the body, fingers pointing forward, arms about 24" apart.
As the hands reach the neck begin to move both hands to the side, upwards, and backwards.  Spread the arms as far apart as you can and to either side of the body as you lift both arms high above the head.  Draw the arms up and back as you gently bend backwards.
At the same time as the arms are lifted up and back, try to lift both heels off the ground, and come up on your toes.  Look up at the sky with your head drawn back. 
As you begin to exhale, gently draw the arms forward and down, straighten the back, look forward, and move the arms down to the waist. 
Repeat for 4 to 8 repetitions in a gentle, slow, calm, deliberate, and smooth manner. 
This movement is found in the Wild Goose Qigong (Dayan Chi Kung) routine.  Refer to "Wild Goose Qigong" by Hong-Chao Zhang, pp.20-21. 
Back-bending while standing with the arms lifted above the head and with the hands touching is a commonly used hatha yoga posture called Anyvittasana.   
This exercise is a hyperextension of the back, stretching of the latissimus dorsi muscles of sides of the upper back, a stretching of the upper rectus abdominis, engaging the pectoralis major, and a tensing of the trapezius muscles in the upper back and neck. 
This movement opens and fills with Qi (Chi, Energy) the Middle Dan Tien (i.e., 中丹田, Zhong Dantian, middle elixir fields, cauldron) of the esoteric body system explained in Chinese Qigong (Yoga); or, analogously, opens the Heart Chakra (Anhata) of Hatha Yoga.  Exercise of this area in the front of the body helps heal disturbed emotions, calms the spirit, strengthens the heart and lungs, and opens the Heart-Soul to the grace of light energy. 
The wide-spread arms held up high help establish a feeling of opening up, freeing oneself, and uplifting one's mood and spirit. 
You often see this ritual body posture in Christian revival meetings as a kind of "Saying Hallelujah" posture.
If the movement was done forcefully and with power and quickly it would be the flapping of the wings of a powerful bird like a Crane or wild Goose or for a human bodybuilder the performance of incline dumbbell flys. 

         
 


Crane Frolic Qigong Exercise Set

Eight Animals Frolics Mind/Body Fitness Practices (Chi Kung) by Mike Garofalo
 
The webpages for the eight specific animals will also have photographs of me or others doing these exercises.  There are also five, eight or twelve animals in Shaolin Kung Fu, Ba Gua Zhang, Taijiquan, and Xing Yi Quan.  Movements or postures called a "crane" or "hawk" or "rooster" are found in most of these mind-body internal arts.   

Chinese exercises recommended for improving fitness, maintaining good health, overcoming diseases, increasing energy and vitality, contributing to good mental health, and improving one's chances for longevity have a very long documented history going back to as early as 160 BCE in the Daoyin Tu.    

Tiger Frolics Qigong Exercise 1

Tiger Frolics Mind-Body Fitness Practices
Chinese Health and Fitness Exercises (Chi Kung, Qigong, Dao Yin)
Webpages by Michael P. Garofalo, M.S.
Tiger Frolic Chi Kung (Energy Work, Qigong) Exercise Routines

1.  The Tiger Lunges and Attacks

Feet together.  Stand up straight.  Arms at sides.
Bring hands to waist level with tiger claw hands (fingers open and curled).
Step out to left side at a 45 degree angle with the left leg.  Step into a high lunge posture. 
As the left foot lifts and steps to the side, draw both hands up the body to above the head, lift the head, circling both arms up and down.
As the left foot comes to the floor, both hands, separated by a foot or so, claw downward to about waist level. 
Draw the arms back to the waist (as if pulling the captured prey close to your Tiger body) and the left foot is drawn back to beside the right foot. 

Do the same movement to the right side. 
Step out to right side at a 45 degree angle with the right leg.  Step into a high lunge posture. 
As the right foot lifts and steps to the side, draw both hands up the body to above the head, lift the head, circling both arms up and down.
As the right foot comes to the floor, both hands, separated by a foot or so, claw downward to about waist level. 
Draw the arms back to the waist (as if pulling the captured prey close to your Tiger body) and the right foot is drawn back to beside the left foot. 

Movement source citation:  Tiger Frolic #3, Big Lunge.  UTube Video, 1:34 minutes.  Performed by Anson Rathbone, 2007.  As taught by Deguang at NESA's Medical Qigong Class. 

Tiger Frolic Qigong Exercise Set

Eight Animals Frolics Mind/Body Fitness Practices (Chi Kung) by Mike Garofalo

Each Wednesday and Saturday morning for the next eight months I will be posting short descriptions of exercises from the Eight Animal Frolics Chi Kung Practices.  By the end of the project, you will get 64 exercises: Eight Animals with Eight Exercises for each Animal.  The webpage for the specific animal will also have photographs of me doing these exercises.   

Chinese exercises to improve fitness, maintain good health, increase energy, and improve the chances for longevity have a very long documented history in China.  

Eight Animals Frolic Chi Kung Exercises

Eight Animals' Frolics Chi Kung Exercises
A webpage by Michael P. Garofalo

Five Animal Frolics Qigong (Wu Qin Xi)

Valley Spirit Qigong in Red Bluff, California

""Breathing in and out in various manners, spitting out the old and taking in the new, walking like a bear and stretching their neck like a bird to achieve longevity - this is what such practitioners of Daoyin, cultivators of the body and all those searching for long life like Ancestor Peng, enjoy."
-   Chuang-tzu, circa 300 BCE. (1)

 

There was a feudal lord, the Marquis of Dai (King Ma), who lived around 160 BCE during the Western Han Dynasty.  When the Marquis of Dai, his wife, and his son died, there were many objects placed in their family tomb as part of funeral rites and customs.  In 1973, archeologists in China excavated the family tomb of the Dai family on the outskirts of the city of Changsha in Hunan Province.  In the son's tomb they discovered a lacquered box containing medical manuals, documents, and a silk scroll on which were drawn 44 humans in various poses or postures.  Under each pose was a caption with the name of an animal or the name of a disease that the posture might help prevent or cure.  The chart or diagram (Tu) on this scroll shows Daoyin (Guiding/Leading Energy and Stretching/Pulling Out) exercises or poses.  A number of the postures shown on this Daoyin Tu closely resemble some in the Eight Section Brocade and in the Five Animal Frolics (i.e., the bear, monkey, and bird).  (2)

Improved artistic rendition of the Daoyin Tu, circa 160 BCE.

Another medical manuscript with Daoyin methods, the Yinshu (Stretch Book), dated at 186 BCE, related to the Daoyin Tu, describes 100 exercises, and gives advice on seasonal health regimens, hygiene, diet, disease prevention, sleep, and sexual behavior. (2)   We have ample evidence that Chinese physicians, and the aristocratic and wealthy classes of ancient Chinese society, had access to therapeutic and holistic exercise and massage methods (Daoyin) well before the advent of the Eastern Han Dynasty (25-220 CE)."

Eight Animals' Frolics Chi Kung Exercises
Introduction to Animal Frolics by Michael P. Garofalo