Five Animal Frolics

The "Five Animal-Frolics" mimics the fierceness of tiger, peacefulness of deer, calmness of bear, agility of ape, and lightness of bird to train the body and mind. It can improve body strength, move blood and Qi, and relax tendons and meridians so people will not get aged quickly. It can also be used to cure chronicle diseases. Practitioner can practice all five frolics or pick only one or two to practice based on his personal physical conditions. During practice, it requires the practitioner to coordinate his thoughts, breathing, and movements. If you can practice it persistently, you will enjoy light spirit, enhanced appetite, improved agility, and firm steps. This has the functions of nurturing spirit, regulating the flow of Qi and blood, helping Jang and Fu, opening meridians, activating sinews and bones, and benefiting joints. The "Five Animal-Frolics" is also effective in preventing and curing lung diseases, asthma, high blood pressure, heart-crown disease, weak nerve system, and indigestion, etc. In addition, frequent practice of the "Five Animal-Frolics" can correct abnormal footings and walking postures, prevent wilting of muscles, and improve body balance. It is also beneficial to other symptoms. Practitioner should practice for 15 minutes twice daily, one in the morning and one in the evening. Also, the practitioner should select a field with fresh air and luxuriant vegetation.

Hand Form

1. Tiger paw:

Spread all five fingers and expand and round the Tiger Mouth. Bend downwards the first and the second knuckles.

2. Deer finger:

The thumb stretches straight and outward; the index finger and the pinky stretch straight; the middle and ring fingers bend inward.

3. Bear paw:

Bend all five fingers. The thumb presses on the first section of the index finger. The other four fingers stick together and bend. Expand and round the Tiger Mouth.

4. Monkey hook:

The five fingers pinch together at the tips. Bend the wrist.

5. Bird wing:

Spread straight the five fingers. The thumb, the index finger, and the pinky point upward. The ring finger and the middle finger stick together and point downward.

Tiger Play

Features and Life Nurturing Theory:

The Tiger Play is to imitate the shape and movement of a tiger. The features of a tiger are its ferocity, strong body, and good at jumping and scratching. The most important element in the Tiger Play is to imitate the awe inspiring attitude of a tiger. Its spirit is shown in its eyes and its awesomeness comes out of its craws. It gazes with raged eyes and moves like wind. It twists its waist with force, wags head and swings tail, and vibrates its body. In practice the Tiger Play, you need to focus your attention on the "Life Gate" acupoint. The "Life Gate" is where the "Yuan Yang" resides. It is the sea of sperm and blood, the root of "Yuan Qi", and the tabernacle of water and fire. If you focus your attention on the "Life Gate" during practice, it will benefit your kidney and strengthen your waist, build your bones and produce marrows. It can also open the Jen (conception) and Du (governing) meridians to get rid of wind evils. The Tiger Play is suitable for curing the following diseases: clogged meridians, numbness caused by partially blocked Qi and blood circulation, pain in pelvis nerves, waist and back pain, infected spine, high blood pressure, and infected Du meridain.

Movement of explanation:

1. Preparation position

Stand with feet at shoulder width apart and parallel to each other. Slightly bend the knees. Relax the whole body into the groundbalanced and stable like a mountain. The body must be straight and centered. Do not lean in any direction.

2. Tiger gaze

---While inhaling, lift the extended arms in front of the chest, shoulder width apart, palms down and parallel to the ground.

---While exhaling, the hands move back to the front of the shoulders. This should be a smooth, continuous circular motion from the previous movement. The hands are relaxed, the fingers are slightly curved like a tiger paw and the wrist is upright and slightly arched backwards. At the same time turn the upper body slightly to the left, and bring the left foot close to the right foot, toes touching the ground. Bend the knees slightly, or if strong enough, squat down. Look at left front.

3. Tiger out of cave

---While inhaling, lift the left leg, keeping the left knee close to the chest. Hook the left foot up. Keep the right leg slightly straightens, but do not completely stretch. Keep the back slightly arched. During this entire movement the eyes maintain a very alert gaze looking straight ahead.

---While exhaling, the left foot moves diagonally forward to form the left bow-stance. At the same time both arms extend forward diagonally to the left in the direction of the left leg. The arms are at shoulder width and parallel to the ground and the palms face out.

4. Tiger gaze around

---While inhaling, turn the upper body at the waist towards the right rear diagonal. At the same time both hands circle down and up towards the right rear diagonal, palms down, parallel to the ground. The legs remain in the left bow-stance.

---While exhaling, the upper body turns at the waist, bending down towards the left front diagonal. At the same time the hands circle down to the left, almost touching the ground about 12 inches in front of the left foot. The legs remain in the left bow-stance. Look at front ground.

5. Tiger pounce on the food

---While inhaling, the upper body returns to the upright position, still facing slightly to the left. At the same time the hands move to the front of the shoulders and the left foot moves close to the right foot, as described in the above.

---While exhaling, the right foot pushes down while the left foot steps out quickly forward and slightly to the left diagonal. The right foot quickly follows and stops behind the left foot heel. Both arms push forward with internal force diagonally to the left in the direction of the left leg. The arms are at shoulder width and parallel to the ground and the palms face out. At the same time make a sharp “Hu” sound from the Dan tian while exhaling.

Return to the starting position and repeat everything to the right.

Return to the prepare position.

Key point:

You need to display an awe inspiring attitude when practicing the Tiger Play. The movement of your hands and feet need to be coordinated with your breathing. When practicing "Tiger pounces on food", your two hands need to show an intention of pouncing and pressing forward. Your two feet need to simultaneously step forward. At this time, you need to exert some forces and speed up to show the agility and ferocious attitude of a tiger. You should practice this play alternatively on the left and the right sides as many times as you wish. You can turn around when switching sides if space is limited.

Deer play

Features and Life Nurturing Theory:

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.

Movement of explanation:

--Throughout this movement both hands imitate deer antlers by extending the thumb, the index finger and the little finger while bending the middle and ring fingers down towards the palm.

1. Deer pleasure

---While inhaling, both arms move out sideways and continue moving until they are straight up overhead at shoulder width. The palms face the front. At the same time lift the left leg in front of the body so that the knee is near the left chest. The toe is relaxed pointing down. Look straight ahead.

---While exhaling, hook the left foot up.

---Slightly bend the right knee and step out to the left front diagonal with the left foot heel touching down, and then shift the weight to the left leg with left foot outside, lift the right heel and twist the body to the left, looking at the left rear ground. At the same time the arms bend at the elbows until the index finger of each hand is close to and pointing at the ear. The left elbow is slightly lower than the left shoulder and the right elbow is slightly higher than the right shoulder. The left leg is slightly bent and the right leg is slightly stretched. This is one smooth continuous movement.

---While inhaling, turn the body to the right until it is upright and facing the front. The arms stretch up overhead as before. At the same time lift the right leg, foot relaxed, and toe pointing down. Look straight ahead.

---While exhaling, hook the right foot up.

---Slightly bend the left knee and step out to the right front diagonal with the right foot heel touching down, and then shift the weight to the right leg with right foot outside, lift the left heel and twist the body to the right, looking at the right rear ground. At the same time the arms bend at the elbows until the index finger of each hand is close to and pointing at the ear. The right elbow is slightly lower than the right shoulder and the left elbow is slightly higher than the left shoulder. The right leg is slightly bent and the left leg is slightly stretched. This is one smooth continuous movement.

2. Deer coil

---While inhaling, slightly turn your body to left and straighten the upper body and face forward. The left foot steps forward and keep toe touch ground to form left empty stance. At the same time the left arm moves to the outside left, parallel to the ground, palm up. The right hand lifts straight up overhead, palm facing the left. Look at the left hand.

---While exhaling, slightly move the left foot to the left, heel touch ground.

---At the same time cross the arms at the wrists, right arm inside, palms facing the body, in front of the chest.

--- The right foot moves slightly forward and the left foot turns to the left. The upper body turns to the left. Slowly sit down in the “rest” stance with the right knee inside and behind the left calf and the left buttock on the right heel. At the same time turn both hands, palms down, parallel to the ground and separate to each side to form a half circle.

Note, the upper body can slightly lean right. Look at left.

---While regulating breath, turn your body left about 90 degree. At the same time stand up and keep right foot close left foot. Look straight ahead.

Repeat everything from the beginning, but to the right.

The key in Movement:

You need to display a calm and cozy attitude when practicing the Deer Play. You need to focus your attention on the tail bone. The turning of arms is driven by the turning of waist and bottom and is not linked to the movement in the shoulder joints. When lifting hands, you need to sink Qi to Dan-Tien and empty your chest. When twisting your waist and turning your bottom, you need to spread your chest and stick out your neck. Do not lower your head and hunch your back.

Bear play

Features and Life Nurturing Theory

The Bear Play is to imitate the shape and movement of a bear. Bear has a clumsy body but huge power. It seems very calm outside but ????. The features of a bear are its perseverance, bravery, and stubbornness. Although it looks clumsy and heavy, but it has enormous power. The requirement of practicing the Bear Play is to focus your attention on the lower Dan-Tien to regulate your blood and Qi. The practitioner needs to show not only the heaviness and stableness of a bear, but also the lightness and quickness of a bear. Through ????? and calm outside, you will be able to make your brain empty and tranquil. Your mind will combine with your Qi and your "Zhen Qi" will penetrate into your whole body. This will effectively strengthen your spleen and benefit your stomach. The movements in this play is slow, thus it is suitable for the older and weaker people. It can cure many chronicle diseases.

Movement of explanation:

1. Bear walk

---While inhaling, from a shoulder width stance, step to the left to the width of a horse stance, but without squatting down. The arms extend out to the sides at a 45 degree angle, palms facing forward. Look straight ahead.

---While exhaling, form fists with both hands, then rotate the arms so that the palms face to the rear. At the same time lower the body to the horse stance.

---While inhaling, shift the weight to your right foot; lift your left foot. Slightly lean your body to right, but do not too much.

---While exhaling, left foot step forward to the left at a 45 degree angle. The heel touches the ground first and the weight shifts to the left foot to form a left bow-stance. The arms are positioned in front of each leg, forming a half circle with the knuckles down and the palms facing the rear.

2. Bear sway

--While inhaling, turn your body to left, shift the weight to the right foot, lifting the left toes, but with the left heel resting on the ground. At the same time keep the arms move beside body with palms down, forming a half circle.

---While exhaling, shift back to the previous position in the left bow-stance.

3. Bear climb

---While inhaling, keep the right foot step forward opposite the right foot at shoulder width, toes forward. The arms move to the sides next to the legs. The hands remain in a fist, palms facing the legs.

---While exhaling, the weight is evenly distributed on both feet. Regulate your breathing.

---While inhaling, raise the arms up in front to an overhead position, keeping them parallel to each other and at shoulder width. The hands remain in fists, palms forward. The head rotates up as the eyes follow the hands.

---While exhaling, lift heels up, and pull the hands down in front of the shoulders as the elbows bend down. Look straight ahead. and then bend forward and down at the waist and heels. The arms begin moving down naturally between the feet at shoulder width.

Repeat the entire movement to the right.

The key in Movement:

You need to display calmness in your swift movements to show the bear's stubborn character when practicing the Bear Play. This play emphasizes the use of thoughts to guard the Dan-Tien. The movements need to be stable but slow. You should practice this play alternatively on the left and the right sides as many times as you wish.

Monkey play

Features and Life Nurturing Theory

The Monkey Play is to imitate the shape and movements of a monkey to show its alertness, agility, and constant movement. The features of a monkey are its love to imitate, agile movements, good at picking fruit using upper limbs, and escaping the attacks from other animals. During the practice, you need to focus your attention on the "naval" to reach a state of "body is moving but mind is calm". That means that you should not only practice the agility of your limbs on the outside, but also practice controlling your thoughts on the inside. The goal of the "Monkey Play" is to reach a level of "pure and tranquil in thoughts, light but strong body, and "body is moving but mind is calm". This play will enhance the functions of the heart and lung and strengthen the kidney and waist. This play is suitable for the older, the weaker, and the depressed people. It can cure many chronicle diseases.

Movement of explanation:

1. Monkey pluck

---While inhaling, from a shoulder width stance, lift both arms up in front of the chest, at shoulder width, parallel to the ground, palms down. Look straight ahead.

---While exhaling, draw the hands back to the shoulders, form a hookhook tips facing down. Slightly lift the shoulders and sink the back of the head inside the shoulders. Look straight ahead.

---While inhaling, remain the posture of the head and turn the head to the left.

---While exhaling, turn the head to the right.

---While inhaling, lower the head in front, touching the chin to the chest, looking at the ground. Continuing to inhale, circle the head up to the left.

---While exhaling, continue circling the head down to the right.

---While inhaling, circle the head up to the left.

---While exhaling, continue circling the head down to the right.

---While inhaling, stretch the arms out in front of the body, parallel to the ground, at shoulder width, palms down. At the same time sink the shoulders and relax the head, keep the body upright. Look straight ahead.

---While exhaling, push the hands down in front of the hips.

Continue to the next step in one smooth movement

---While inhaling, at first you should bend both knees and turn the body to the left, shifting the weight to the left foot and lifting the right leg up in front of the body. At the same time, with the palm facing in, the right hand circles up in front of the body to the face. The hand continues to move so that the palm faces slightly to the outside right and the fingertips are up arched slightly to the rear. The head looks to the right under the arched fingers. The left hand forms hook and lift it to the left shoulder, hook tips facing down. Slightly roll your body back.

---While exhaling, the right foot moves down and to the rear as the body turns right to face the front. At the same time the right hands forms hook to circles down in front of the chest and stops by the right side, hook tips facing down, like the left hook.

---While inhaling, turn the body to the right, shifting the weight to the right foot and lifting the left leg in front of the body, bending at the knee. Continue to the right as described above, and finish with the left foot as described in the previous step.

Return to the prepare posture.

The key in Movement:

Practice the "Monkey Play", you need to imitate the agility of a monkey. You need to focus your attention on the naval. This play will train your body to be agile on the outside, and train your spirit to be clam on the inside.

Crane play

Features and Life Nurturing Theory

The "Bird Play" is also called the "Crane Play". It imitates the shape of a crane to show its light, comfort, and open movements. Crane is a bird that is agile, long life, and good at flying. The feature of a crane is its competence yet with a light, peaceful, and cozy attitude. It loves to turn its head to look at back and has a very strong ability to balance its weight. When doing the "Crane Play", your two arms need to imitate the flying movement and focus your attention on "Qi-Hai" acupoint. "Qi Hai" is an important acupoint in the Jen meridian. It can generate Qi. Thus, this play can circulate Qi and blood to the whole body; unclog meridians, and exercise sinews, bones, and joints. This will increase the Qi and blood supply to the head, adjust the functions of the heart's and brain's blood vessels, enhance the functions of heart and lungs, and strengthen waist and kidney. This play is suitable for the high blood pressure, heart-crown, and stroke patients. Also it can cure shoulder infections.

Movement of explanation:

1. White crane spread its wing

---While inhaling, move both hands sideways to 45 degrees, palms facing the rear. At the same time slightly bend the knees.

---While exhaling, shift the weight to the left foot, crossing the arms over the lower abdomen, palms towards the body, and move the right foot close to the left ankle with foot hook. Look front ground.

---While inhaling, raise the crossed arms up to an overhead position. Palms face the front. At the same time lift the right leg up in front of the body, bending at the knee.

---While exhaling, separate the arms, sinking the elbows and move down to the sides until the wrists are at shoulder level. Bend the wrists moving the hands down so that the palms face down and are parallel to the ground. The elbows remain bent slightly. Look straight ahead.

2. White crane fly

--- While inhaling, extend the right leg to the front so that it is parallel to the ground.

---While exhaling, return the right leg to the bent knee position in front of the body. and then bring the right leg down to the ground at shoulder width apart from the left foot in the starting position. At the same time push hand down to the sides of your body. Keep the palms facing down, and the fingers towards outside.

Repeat from the beginning with the other leg.

Return to the preparation position.

The key in Movement

Practice the "Bird Play", you need to imitate the movements of a bird when it spreads its wings to shoot up to the sky. This will unite your body and spirit together. You need to coordinate your movements with your breathing. Inhale when stretching and exhale when you bend your body. You can continue to practice as many times as you wish. In addition, those who suffer high blood pressure and stroke need to pay attention that when you lift arm, it needs to be light and agile; and when you drop your arms, it needs to be heavy and slow.


General Requirements for Practicing the Five Animal-Frolics

1. When practicing the Five Animal-Frolics, you need to do it like practicing Dao-Yin. You need to exercise your thoughts and then coordinate it with breathing and body movements. These three need to be coordinated closely and united into one. With this, you will reach the objective of exercising spirit and Qi on the inside and exercising tendons and bones on the outside.

2. When practicing the Five Animal-Frolics, you need to pay attention to "get the meaning from the image". This means that you not only have to imitate the movement of the five animals, but also imitate their attitude. For example, when you imitate the scratching, pouncing, and turning of a tiger, you need to have the tiger's strength and agility; when you imitate the walking, touching, and squatting down of a deer, you need to have the deer's agility; when you imitate the pushing, grasping, and wobbling of a bear, you need to have the bear's strength and stableness; when you imitate the yielding, jumping, rubbing, turning, moving forward, and backing of a monkey, you need to have the monkey's agility and slyness; when you imitate the flying, landing, and spreading wings of a bird, you need to have the bird's lightness and balancing ability.

3. You may selectively practice one of the Five Animal-Frolics for curing a particular disease or to enhance the functions of a specific organ in your body. For example, you can practice the Bird Play to adjust your balance; practice the Monkey Play to improve your agility; practice the Bear Play to strengthen your muscles, etc.

4. Practicing the Five Animal-Frolics will consume a great deal of energy. You need to adjust your practice based on your age, sex, and personal conditions. Generally, it is most beneficial to stop when you feel your body is relaxed and has sweated lightly and your mind is open.

5. You need to relax your body and have a happy feeling when practicing the Five Animal-Frolics. Your breathing needs to be even and slow and you need to get rid of all deluded thoughts. Based on the requirements of each particular Animal Play, you need to focus your attention on a specific area in your body to ensure your mind and Qi will follow each other.

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