Like a Dragon Whirling in the Clouds

"It is easier to leave a circle than to enter it.
The emphasis is on the hip movement whether front or back.
The difficulty is to maintain the position without shifting the centre.
To analyze and understand the above situation is to do with movement and not with a stationary posture.
Advancing and retreating by turning sideways in line with the shoulders, one is capable of turning like a millstone, fast or slow, as if whirling like a dragon in the clouds or sensing the approach of a fierce tiger.
From this, one can learn the usage of the movement of the upper torso.
Through long practice, such movement will become natural."
- Yang Family Old Manual, The Coil Incense Kung

"The East Asian Dragons are often associated with water, rain, vapors, fog, springs, streams, waterfalls, rivers, swamps, lakes, and the ocean.  Water can take many shapes and states, and Dragons are shape shifters and linked with transformation, appearing and disappearing, changing into something new.  Water is found in three states, depending upon the surrounding temperature: a solid (ice, snow), a fluid (flowing liquid), and a gas (fog, vapor, steam).  Since rainfall is often accompanied by thunder and lightening (thunderstorms and typhoons), the Dragon is sometimes associated with fire; and, since hot water and steam are major sources of energy in human culture, this further links the Dragon with the essential energy of Fire.  The Dragon is thus linked with the chemical and alchemical transformative properties of two of the essential Elements, both Water and Fire.  Dragons are generally benign or helpful to humans in East Asia, but their powers can also be destructive (e.g., flooding, tsunami, typhoon, lightening, steam, drowning, etc.).  There are both male and female Dragons, kinds or species of Dragons, Dragons of different colors and sizes, and mostly good but some evil Dragons.  Some Dragons can fly, some cannot fly; most live in or near water, a few on land.  The body of a Dragon combines features from many animals, representing the many possibilities for existential presence.  The Dragon in the East has serpentine, snake, or eel like movement qualities: twisting, spiraling, sliding, circling, swimming, undulating, flowing freely like water."  [See: The Dragon in China and Japan by Marinus De Visser, 1913] 

Dragon Chi Kung features exercises that involve twisting, turning, screwing, spiraling, curving, wiggling, undulating, spinning, sinking down and rising up, swimming, circling, swinging, or twining movements are often associated with snakes, serpents and dragons.  There are many Qigong sets and specific Qigong movements that have been called "Dragon" forms, sets, or exercises.  Baguazhang martial arts feature much twisting, turning and circling; and, also include many "Dragon" sets and movements.  Silk Reeling exercises in Chen Style Taijiquan include twisting, twining, circling, and screwing kinds of movements. 

The Realms of the Dragons

Dragon Qigong
 

Dragon Staff

Swinging Arms Exercises

Magic Pearl Qigong

Leaping Over the Dragon's Gate

Dragons: Bibliography, Links, Quotes, Notes

Swinging Arms Qigong Exercises

Swinging Arms Qigong Exercises

A hypertext notebook by Michael Garofalo

"Swinging Warm Up:  Stand with your feet comfortably apart, knees softly flexed. Relax your arms at the shoulders. Gently swing from side to side. In swinging to one side, your knees will bend deeper; on reaching the side as far as you can twist, your knees should straighten again, but not to a locked position. While swinging, swing your arms loosely so that one arm swings behind, tapping the opposite hip while the other arm swings up and across the body, tapping the opposite shoulder. So in swinging to the right side, the right arm swings behind and the left arm swings up and across.  Now repeat the swing to the opposite side, remembering to bend and straighten the knees. This will generate energy and help it to flow throughout the body. The light taps are to stimulate meridian points."
-  Linda Donohue, Qigong Energy Exercises 

 

"Swinging arms, or ba bi, works on the principle that swinging the arms stimulates the Qi channels in the shoulder joint joints, arms and hands; the increased flow of Qi in the arms spreads to the rest of the body, producing a generally beneficial effect, but being particularly good for heart trouble, nervous disorders and certain types of cancer. In addition, the arms become loose and free, helping to make our Aikido more relaxed and effective. Essani incorporates these ideas and practices into his Aikido system, insisting that his Aikido is also a means of promoting and maintaining a healthy mind and body."
- Nick Waites, Aikido, Iron Balls, and Elbow Power, 2008


"One exercise that is gaining popularity for patients with type 2 diabetes is arm swing exercise. One study showed that doing arm swing exercises lowers blood glucose levels. Arm swing exercises are modeled after tai chi movements. They are sometimes called tai chi arm swing exercises. These are traditional Chinese arm exercises. The effect of arm swing exercises on type 2 diabetes is twofold. First, the exercises lower blood sugar levels. Second, they increase the activity of insulin receptor cells. For diabetic patients who can withstand more activity, tai chi classes showed improvement in blood pressure, fasting blood glucose levels, waist circumference, and body mass index (BMI). Another study showed that balance and diabetic neuropathy, nerve damage, of the feet improved in elderly patients with diabetes who participated in tai chi exercises."
- Arm Swing Exercises for Type 2 Diabetics


"Dynamic stretching is a technique gaining in popularity due to recent studies which show that traditional static stretching techniques do little to increase flexibility or reduce injury when performed before a workout. In fact, many studies show that static stretches actually have a detrimental effect on explosive movements and strength output. There are two types of flexibility receptors, a static receptor, which measures magnitude and a dynamic receptor, which measure speed and magnitude. As one would expect, dynamic activities that require movement, such as running , jumping, or kicking use the dynamic receptor to limit flexibility. Therefore, a dynamic stretch that stresses the dynamic receptor is more beneficial when preparing for a warm-up when performing a dynamic activity. Dynamic stretching also includes constant motion throughout the warm-up, which maintains the core body temperature, whereas static stretching can see a drop in temperature of several degrees. Another benefit of dynamic stretching is that it prepares the muscles and joints in a more specific manner since the body is going through motions it will likely repeat in the workout. It also helps the nervous system and motor ability since dynamic motions do more to develop those areas than static stretches. It is important to note that although many studies show the lack of benefit of static stretching before a workout, there is still much data to support the benefits of static stretching after a workout. Dynamic stretching works by the practitioner gently propelling their muscles towards their maximum range of motion. It is very important to note the practitioner should not use jerky, forced movements to try to increase the range of motion beyond what is comfortable as it can easily cause injury. In general the practitioner wants to move the muscle into stretches in a similar way to how they’re going to move them in a workout. For example a martial arts practitioner who wants to stretch a hamstring for a kick may swing a straight leg forward to gradually increase the height they can obtain. Doing light kicks, with little explosive acceleration, while gradually increasing height, could also be considered a dynamic stretch."
- Dynamic Stretching

Swinging Arms Chi Kung Exercises

Swinging Arms Qigong Exercises.  By Mike Garofalo.  Notes, bibliography, quotations, descriptions of exercises.  

1.  Swinging Arms Exercise - Form One

Swinging the Arms Forward and Back, Up and Down
Swinging to Connect the Kidneys and Lungs
Pendulum Swing

1.  Stand with your feet at a hip width distance apart, less than shoulder width, feet pointing straight ahead.  Keep the knees slightly bent.  This standing stance should be comfortable.  Release tension in the body, soften, stay loose, open the chest, keep an open mind - in short, maintain Sung. 
2.  Keep your head over your shoulders, and the head in line with the spine.  Lift the crown of the head and tuck the chin a little.  Shoulders are kept relaxed, but don't slouch.  Maintain central equilibrium.  Keep an upright posture. 
3.  The feet are grounded and rooted into the earth.  Feet remain flat on the floor during the entire exercise.  The feet should point straight ahead.  The knees are over the feet.   
4.  Look forward, soften and widen your visual focus.  Take in the whole practice scene.  Don't try to block sensory feelings, zone out, or escape being fully present in the simple here and now.
5.  Arms should be loose, relaxed, and hanging gently at the sides of your hips.  Hands should remain soft and relaxed. 
6.  Gently raise both arms up in front of the body, palms facing down.  Raise the arms up to about shoulder height or less, depending upon the mobility or comfort range of motion for your shoulder joint.  The arms are fairly straight with only a slight bend in the elbow. 
7.  Allow the arms to gently move down and back to the sides of your hips.  Continue to lift the arms up behind the body, palms facing up, to a height you are comfortable with, depending upon the mobility of your shoulder joint.  Most people draw the hands up behind the back at considerably less than a 30 degree angle up from the hips.  Then bring the arms downward until the hands are along sides of the hips.  The arms are fairly straight with only a slight bend in the elbow. 
8.  Continue moving both arms at the same time from the hips, up to about shoulder height or less in front, down to the sides of the hips, and up the back, then down to the hips.  Be gentle.  Take your time.  Both arms will gradually begin to effortlessly swing up and down, forward and back, up and down.  Relax!  The arms are fairly straight with only a slight bend in the elbow. 
9.  Breathing is natural, comfortable, effortless, unstrained.  Breathe in through your nose and out through your mouth.  The tongue rests gently on the upper palate.  
10.  The knees will gently begin to bend and straighten slightly as the arms swing forward and back.  A swinging rhythm will establish a bending pattern and movement flow in the knees.  Don't keep the knees stiff, locked, or rigid.  Go with the flow. 
11.  Continue to swing the arms forward and back until you have warmed up your body, loosed the joints, and established a comfortable and flowing motion of swinging your arms.  Slowly increase the pace of your swinging. 
12.  Avoid rapidly snapping the lower arms or hands as you draw you arms downward from the front.   
13.  Enjoy swinging your arms forward and backward for as long as you like.  Start with a swinging practice of two to four minutes, and gradually increase the practice time as your body becomes conditioned to the exercise, your stamina increases, and you find benefits from doing this exercise. 
14.  As you near the end of the exercise period, slow the swinging pace down and reduce the range of motion in the swing.  Gradually slow down and finally stop.  Stand and rest for awhile.   
    This dynamic stretching exercise helps various parts of the body and is an excellent warm up exercise.  It stretches the biceps as you draw the arms back and up.  It stretches the triceps as you swing the arms up and forward.  The relaxed fingers and wrists are stretched on the downward fall of the arms (a nice counter to the flexed and tensed positions of the hands on a keyboard).  The shoulder joint and tendons benefit from the gentle range of motion activity, and the deltoid muscles are exercised.  The pectoral muscles are stretched on the backward movement of the arms.  Strength gains, although very modest, are primarily in the deltoids, latissimus, quadriceps, and trapesius.  If the swinging arms activity is continued long enough the heartbeat will increase slightly.  This kind of rhythmic activity has a calming effect on the body and reduces stress.  Stephen Sinatra, M.D., claims this exercise will benefit the thoracic duct and help the heart.  Chinese Qigong masters claim that Qi flow is enhanced and the body energized, blood pressure is reduced, and various diseases are prevented or healed. 

    There are alternative versions of this Swinging Arms exercise practiced and recommended by different folks.  Some people like to quietly count the repetitions on the forward up swing as it helps them to focus and maintain a regular breathing pattern.  Some people just swing one arm forward and back, and alternate between the arms.  Guo Lin's Qigong, a Walking Qigong, for cancer patients, alternates the arm swing from side to side, but the elbows are bent more and the waist turns from side to side as the arms swing upward.  Some people enjoy stepping in place or walking forward in a coordinated manner (e.g., Yang Jwing Ming) as they swing their arms forward and backward, up and down.  Swinging the arms or pumping the arms during brisk walking is a popular exercise.  Some swing the arms higher up in the front, up to face level or higher.  Some rise on their heels as they swing the arms up.  Some rock the toes up and down, or the heels up and down as they swing their arms.  Some like to talk with others as they swing their arms, others prefer being quiet.  Some hold very light dumbbells or kettlebells in the hands while doing this exercise for greater strength gains (forward dumbbell raises), although repetitions are kept low.  

Here are the instructions for this exercise found in: 
The Harvard Medical School Guide to Tai Chi: 12 Weeks to a Healthy Body, Strong Heart, and Sharp Mind .  By Peter M. Wayne, Ph.D., and Mark L. Fuerst.  Boston, Shambhala Press, 2013.  Index, detailed notes, 336 pages.  A Harvard Health Publication.  ISBN: 978-1590309421.  VSCL. 

Swinging to Connect the Kidneys and Lungs, p. 72:
    
     "This gentle movement also loosens up the body, provides moderate aerobic activity, develops dynamic balance, and stimulates deep breathing.

    Maintaining a comfortable shoulder-width stance, begin by raising up your arms overhead, and then release them down, surrendering to the simple pull of gravity.  As your arms swing upward and slightly outward, allow a gentle opening of your chest and ribs, a lengthening of your spine, as well as a lengthening of your arms from the shoulder blades to the fingertips.  Also, shift about 70 percent of your weight to the balls of the feet (stand a little more forward).  And, if it's comfortable for you, lift you chin and the gaze of your eyes slightly as your arms move up.  Imagine your lungs opening and stretching with this shape, and breath in during the upswing. 
    Each time your arms come down, bend the knees slightly and sit into the kwah, shift about 60 percent of the weight in your feet to your heels, and exhale.  As you "sit" into this posture, relax your hips and pelvic area (kwah), feel the slight opening of the lower spine, and feel the gentle stretch and massage in your lower back muscles and kidney region.
    Repeat the upward and downward swinging, stimulating and connecting the lung and kidney region, 9 to 36 times.  If your balance is stable, and/or if you want gradually to challenge and improve your dynamic balance, slightly raise your heels off the ground during the upswing, and return to a flat footed position (slightly more weighed in the heels) on the downswing.
    Begin with smaller movements, and as your tissues and joints warm up, gently let the movements get larger.  But never force any movements, and stay within 70 percent of your maximum range of motion.  Do even less if you have shoulder or back injuries.  Do not bend your knees more than 10 percent; this is not a deep knee-bending exercise.  Focus more on folding or sitting into the kwah.  If coordinating your breath with the movements creates any discomfort, such as shortness of breath or light-headedness, simply breathe naturally and focus on the quality of the movements." 

The kwah is the area of the body located in the groin, where the hips meet the legs.  The major anterior muscles in the kwah area are the psoas major, illio psosas, and adductor muscles.  The posterior muscles in the kwah area are mainly the gluteus.  Whole books have been written about the Posas:  The Vital Psoas Muscle: Connecting Physical, Emotional, and Spiritual Well-Being, by Jo Ann Staugaard-Jones, North Atlantic Books, 2012.

Swinging Arms Exercises

I am developing a webpage on Bai Bi Yun Dong (Swinging Arms Exercises).  It it includes lessons on various forms of this popular exercise, an extensive bibliography and links, and a brief introduction. Here is my description of the Swinging Arms Form One.

1.  Swinging Arms Exercise - Form One

Swinging the Arms Forward and Back, Up and Down
Pendulum Swing

1.  Stand with your feet at a hip width distance apart, less than shoulder width, feet pointing straight ahead.  Keep the knees slightly bent.  This standing stance should be comfortable.  Release tension in the body, soften, stay loose, open the chest, keep an open mind - in short, maintain Sung. 
2.  Keep your head over your shoulders, and the head in line with the spine.  Lift the crown of the head and tuck the chin a little.  Shoulders are kept relaxed, but don't slouch.  Maintain central equilibrium.  Keep an upright posture. 
3.  The feet are grounded and rooted into the earth.  Feet remain flat on the floor during the entire exercise.  The feet should point straight ahead.  The knees are over the feet.   
4.  Look forward, soften and widen your visual focus.  Take in the whole practice scene.  Don't try to block sensory feelings, zone out, or escape being fully present in the simple here and now.
5.  Arms should be loose, relaxed, and hanging gently at the sides of your hips.  Hands should remain soft and relaxed. 
6.  Gently raise both arms up in front of the body, palms facing down.  Raise the arms up to about shoulder height or less, depending upon the mobility or comfort range of motion for your shoulder joint.  The arms are fairly straight with only a slight bend in the elbow. 
7.  Allow the arms to gently move down and back to the sides of your hips.  Continue to lift the arms up behind the body, palms facing up, to a height you are comfortable with, depending upon the mobility of your shoulder joint.  Most people draw the hands up behind the back at considerably less than a 30 degree angle up from the hips.  Then bring the arms downward until the hands are along sides of the hips.  The arms are fairly straight with only a slight bend in the elbow. 
8.  Continue moving both arms at the same time from the hips, up to about shoulder height or less in front, down to the sides of the hips, and up the back, then down to the hips.  Be gentle.  Take your time.  Both arms will gradually begin to effortlessly swing up and down, forward and back, up and down.  Relax!  The arms are fairly straight with only a slight bend in the elbow. 
9.  Breathing is natural, comfortable, effortless, unstrained.  Breathe in through your nose and out through your mouth.  The tongue rests gently on the upper palate.  
10.  The knees will gently begin to bend and straighten slightly as the arms swing forward and back.  A swinging rhythm will establish a bending pattern and movement flow in the knees.  Don't keep the knees stiff, locked, or rigid.  Go with the flow. 
11.  Continue to swing the arms forward and back until you have warmed up your body, loosed the joints, and established a comfortable and flowing motion of swinging your arms.  Slowly increase the pace of your swinging. 
12.  Avoid rapidly snapping the lower arms or hands as you draw you arms downward from the front.   
13.  Enjoy swinging your arms forward and backward for as long as you like.  Start with a swinging practice of two to four minutes, and gradually increase the practice time as your body becomes conditioned to the exercise, your stamina increases, and you find benefits from doing this exercise. 
14.  As you near the end of the exercise period, slow the swinging pace down and reduce the range of motion in the swing.  Gradually slow down and finally stop.  Stand and rest for awhile.   
    This dynamic stretching exercise helps various parts of the body and is an excellent warm up exercise.  It stretches the biceps as you draw the arms back and up.  It stretches the triceps as you swing the arms up and forward.  The relaxed fingers and wrists are stretched on the downward fall of the arms (a nice counter to the flexed and tensed positions of the hands on a keyboard).  The shoulder joint and tendons benefit from the gentle range of motion activity, and the deltoid muscles are exercised.  The pectoral muscles are stretched on the backward movement of the arms.  Strength gains, although very modest, are primarily in the deltoids, latissimus, obliques, quadriceps, and trapesius.  If the swinging arms activity is continued long enough the heartbeat will increase slightly.  This kind of rhythmic activity has a calming effect on the body and reduces stress.  Stephen Sinatra, M.D., claims this exercise will benefit the thoracic duct and help the heart.  Chinese Qigong masters claim that Qi flow is enhanced and the body energized, blood pressure is reduced, and various diseases are prevented or healed. 
    There are alternative versions of this Swinging Arms exercise practiced and recommended by different folks.  Some people like to quietly count the repetitions on the forward up swing as it helps them to focus and maintain a regular breathing pattern.  Some people just swing one arm forward and back, and alternate between the arms.  Guo Lin's Qigong, a Walking Qigong, for cancer patients, alternates the arm swing from side to side, but the elbows are bent more and the waist turns from side to side as the arms swing upward.  Some people enjoy stepping in place or walking forward in a coordinated manner (e.g., Yang Jwing Ming) as they swing their arms forward and backward, up and down.  Swinging the arms or pumping the arms during brisk walking is a popular exercise.  Some swing the arms higher up in the front, up to face level or higher.  Some rise on their heels as they swing the arms up.  Some rock the toes up and down, or the heels up and down as they swing their arms.  Some like to talk with others as they swing their arms, others prefer being quiet.  Some hold very light dumbbells or kettlebells in the hands while doing this exercise for greater strength gains, although repetitions are kept low.   
-  By Michael P. Garofalo, Swinging Arms Exercises: Bai Bi Yun Dong

                                     摆 臂 运 动

Here is an informative video presentation with some creative adaptations of Swinging Hands by Shifu Mike Pekor of Tai Chi Kung Fu of Long Island: Tai Chi Swing Series  UTube, 9:21 minutes.  I also describe this version in my new webpage as Swinging Arms Form Two.

Swinging Arms Exercises

I developed a webpage on Bai Bi Yun Dong (Swinging Arms Exercises).  It it includes lessons on various forms of this popular exercise, an extensive bibliography and links, and a brief introduction. Here is my description of the Swinging Arms Form One.  I also use this exercise in my Yoga classes. 

1.  Swinging Arms Exercise - Form One

Swinging the Arms Forward and Back, Up and Down
Pendulum Swing

1.  Stand with your feet at a hip width distance apart, less than shoulder width, feet pointing straight ahead.  Keep the knees slightly bent.  This standing stance should be comfortable.  Release tension in the body, soften, stay loose, open the chest, keep an open mind - in short, maintain Sung. 
2.  Keep your head over your shoulders, and the head in line with the spine.  Lift the crown of the head and tuck the chin a little.  Shoulders are kept relaxed, but don't slouch.  Maintain central equilibrium.  Keep an upright posture. 
3.  The feet are grounded and rooted into the earth.  Feet remain flat on the floor during the entire exercise.  The feet should point straight ahead.  The knees are over the feet.   
4.  Look forward, soften and widen your visual focus.  Take in the whole practice scene.  Don't try to block sensory feelings, zone out, or escape being fully present in the simple here and now.
5.  Arms should be loose, relaxed, and hanging gently at the sides of your hips.  Hands should remain soft and relaxed. 
6.  Gently raise both arms up in front of the body, palms facing down.  Raise the arms up to about shoulder height or less, depending upon the mobility or comfort range of motion for your shoulder joint.  The arms are fairly straight with only a slight bend in the elbow. 
7.  Allow the arms to gently move down and back to the sides of your hips.  Continue to lift the arms up behind the body, palms facing up, to a height you are comfortable with, depending upon the mobility of your shoulder joint.  Most people draw the hands up behind the back at considerably less than a 30 degree angle up from the hips.  Then bring the arms downward until the hands are along sides of the hips.  The arms are fairly straight with only a slight bend in the elbow. 
8.  Continue moving both arms at the same time from the hips, up to about shoulder height or less in front, down to the sides of the hips, and up the back, then down to the hips.  Be gentle.  Take your time.  Both arms will gradually begin to effortlessly swing up and down, forward and back, up and down.  Relax!  The arms are fairly straight with only a slight bend in the elbow. 
9.  Breathing is natural, comfortable, effortless, unstrained.  Breathe in through your nose and out through your mouth.  The tongue rests gently on the upper palate.  
10.  The knees will gently begin to bend and straighten slightly as the arms swing forward and back.  A swinging rhythm will establish a bending pattern and movement flow in the knees.  Don't keep the knees stiff, locked, or rigid.  Go with the flow. 
11.  Continue to swing the arms forward and back until you have warmed up your body, loosed the joints, and established a comfortable and flowing motion of swinging your arms.  Slowly increase the pace of your swinging. 
12.  Avoid rapidly snapping the lower arms or hands as you draw you arms downward from the front.   
13.  Enjoy swinging your arms forward and backward for as long as you like.  Start with a swinging practice of two to four minutes, and gradually increase the practice time as your body becomes conditioned to the exercise, your stamina increases, and you find benefits from doing this exercise. 
14.  As you near the end of the exercise period, slow the swinging pace down and reduce the range of motion in the swing.  Gradually slow down and finally stop.  Stand and rest for awhile.   
    This dynamic stretching exercise helps various parts of the body and is an excellent warm up exercise.  It stretches the biceps as you draw the arms back and up.  It stretches the triceps as you swing the arms up and forward.  The relaxed fingers and wrists are stretched on the downward fall of the arms (a nice counter to the flexed and tensed positions of the hands on a keyboard).  The shoulder joint and tendons benefit from the gentle range of motion activity, and the deltoid muscles are exercised.  The pectoral muscles are stretched on the backward movement of the arms.  Strength gains, although very modest, are primarily in the deltoids, latissimus, obliques, quadriceps, and trapesius.  If the swinging arms activity is continued long enough the heartbeat will increase slightly.  This kind of rhythmic activity has a calming effect on the body and reduces stress.  Stephen Sinatra, M.D., claims this exercise will benefit the thoracic duct and help the heart.  Chinese Qigong masters claim that Qi flow is enhanced and the body energized, blood pressure is reduced, and various diseases are prevented or healed. 
    There are alternative versions of this Swinging Arms exercise practiced and recommended by different folks.  Some people like to quietly count the repetitions on the forward up swing as it helps them to focus and maintain a regular breathing pattern.  Some people just swing one arm forward and back, and alternate between the arms.  Guo Lin's Qigong, a Walking Qigong, for cancer patients, alternates the arm swing from side to side, but the elbows are bent more and the waist turns from side to side as the arms swing upward.  Some people enjoy stepping in place or walking forward in a coordinated manner (e.g., Yang Jwing Ming) as they swing their arms forward and backward, up and down.  Swinging the arms or pumping the arms during brisk walking is a popular exercise.  Some swing the arms higher up in the front, up to face level or higher.  Some rise on their heels as they swing the arms up.  Some rock the toes up and down, or the heels up and down as they swing their arms.  Some like to talk with others as they swing their arms, others prefer being quiet.  Some hold very light dumbbells or kettlebells in the hands while doing this exercise for greater strength gains, although repetitions are kept low.   
-  By Michael P. Garofalo, Swinging Arms Exercises: Bai Bi Yun Dong

                                     摆 臂 运 动

Here is an example from the Old Oak Taiji School: