Yin and Yang now is mostly understood as Sun and Moon. A day consists of day time and night time. In nature, after the sun is sets, the moon rises. Practicing Yin yoga is to cultivate the Yin side of our selves, and it’s “a quiet practice”. Holding in the position, we can close our eyes, quietly listen to our body, listen to our breathing, and listen to the voice within our heart.
According to Paul Grilley, Yin yoga “is not just another brand name of yoga postures, but the expression of theories derived from Chinese medicine and Taoism.” And one of the leading figures of Taoism is Zhuang Zi.
Zhuang Zi (Zhuang Zhou) is known for his unconventional attitude towards death. He looks at life and death as a natural process like the sequence of the four seasons. Thus, when his beloved wife passed away, he was singing and hitting a drum instead of crying. When people question his behavior. He says, “To go about crying while she is in the abode of the universe would be for me to declare that I am ignorant of the laws of nature.” Lamenting death is like lamenting the season change from summer to autumn.
Zhuang Zi writes about his famous dream – The dream of a butterfly. One day, Zhuang Zhou was dreaming that he became a butterfly, flying freely and happily. When he woke up, he wondered if it’s the butterfly in his dream or he is in the butterfly’s dream. Of course, he didn’t contemplate too much about who was the dreamer. He knew if he was stuck in worldly material duality, he would be entangled in the web of his own mind. Zhuang Zi sees the duality but is not caught in it. Thus, the attitude he looks at life and death with is all about Qi (energy). And he tells us, “Birth is gathering of Qi, death is dissipating of Qi.” Human beings as well as the whole universe, are merely Qi and its form’s transformed.
The pose Reclined butterfly is similar to the pose Butterfly. However, changing the form from sitting to recline makes a difference. First, the reclined position takes the pressure off the lower back. Second, our chest is opened up and can create more space for breathing. Third, with props placed for support of a needed body part, such as a block under each knee, it becomes a restorative pose for rejuvenation.
Enjoy the practice!
Notes:
Paul Grilley, Yin Yoga: The Foundations of a Quiet Practice, DVD (Pranamaya, Inc., 1993)
Paul Grilley, Yin Yoga: Outline of a Quiet Practice (Ashland, Oregon, White Cloud Press, 2002)
Zhuang Zi (Beijing: Peaceful Press, 2004). 庄子，中国和平出版社
Please like and share this article if you find it useful.
Yin yoga requires muscles to be relaxed to elongate the connective tissue. Thus, knowing how to relax is important, and the best time to practice how to relax is in the Pentacle, the Yin yoga relaxation pose.
Even though relaxation can help us fall asleep, relaxation does not mean falling asleep without awareness. Rather, it’s a mindfulness practice to cultivate the art of letting go of control. We like to see things under our control. Unfortunately, most of the time, things are out of our control. For example, in study, work, relationships, and health conditions, we cannot achieve our desired results by just putting our efforts in. On the other hand, a relaxed mind can help us become aware of the situation and choose the appropriate action for the moment. Yin yoga, especially Pentacle pose, gives us time to practice relaxation and learn to see clearly what we can do. And even if we can’t do anything, we can at least learn to enjoy the present moment with a peaceful mind, as a Zen story tells us.
Once, a man was walking in the forest. Suddenly, a hungry tiger jumped out. He ran as far as he could to escape from the tiger. But then, in front of him was a cliff! Thinking that by jumping off the cliff he might have a chance to survive rather than being gripped by the tiger, the man swiftly jumped down. Luckily, he was caught by a tree that had ripe fruit. Just as he settled down, he heard some noise. Two mice were chewing at the root of the tree!
Hanging in mid air while a tiger was staring at him on top of the cliff and the mice were chewing the tree, the man knew there was no way to escape. Seeing that it was a dead end anyway, the man released himself from the desperation and noticed he was hungry. He picked a fruit and put it in his mouth. It was the best fruit ever! Just then, eager to fill its stomach, the hungry tiger jumped toward the man with a roar and fell off the cliff. And the two mice ran away in panic, hearing the roar of the tiger. Now that the tiger and mice were gone, the man carefully found his way up and continued his journey.
Cultivate the art of letting go of control and accept that we cannot control a lot of things. Relax by observing our body, our feelings, and our mind with conscious breathing to dwell in the present moment. Simply observe and accept the result, whether we like it or not. When you make a conscious decision to practice this, you will enjoy relaxation with awareness!
Please like and share this article if you find it useful.
Death is not a topic that people like to talk about. It’s usually associated with sadness and grief, and it’s frightening to think about. However, avoiding conversation about the end of life may be the source of our anxiety when facing death unprepared. Since death is inescapable for everyone and can happen at any time, we should not ignore this subject. Instead of keeping away from knowing, we should learn more about death and let it be associated with the search for wisdom. Such wisdom gives us insights about death and what we can do to fearlessly face the inevitable end of life.
A classical text of Indian spirituality that helps understand death is the Katha Upanishad, which records the teachings of Yama, the Indian god of death. The Katha Upanishad is a dialogue between Yama and Nachiketa, a teenager who was offered to the god Death. Yama played the role of the teacher and answered questions raised by Nachiketa. During the conversation, Yama told Nachiketa the existence of a deathless Self and that “Those who realize the Self are forever free from the jaws of death” (Katha Upanishad I.3.15). According to Yama, people feel sorrow concerning death because they don’t understand the Self, and which is “formless in the midst of forms, changeless in the midst of change” (I.2.22). Just as the beauty of nature won’t be affected by the changing forms of the seasons, the blissful Self won’t perish when one dies.
Nachiketa, after being aware of the results of Self-realization, next inquired how one could know that blissful Self. In response to his query, Yama mentioned yoga: “When the five senses are stilled, when the mind is stilled, when the intellect is stilled, that is called the highest state by the wise. They say yoga is this complete stillness in which one enters the unitive state, never to become separate again” (II.3. 10-11). The god of death commented that one could realize Self through sense-restraint and disciplined meditation practice (yoga). Even though the path is difficult and “sharp like a razor’s blade” (I.3.14), the reward is incredible: “Eternal joy is theirs who see the Self in their own hearts. Eternal peace is theirs who see the Self in their own hearts” (II.2.12-13). It can be seen that, traditionally, yoga plays an essential role in recognizing spirituality within oneself and exploring the mystery of death.
Acceptance of death helps nourish life. When Nachiketa was given to Death by his angry father, he took it as an opportunity to seek the secret of death. Because of his determination and pure heart, Nachiketa not only overcame death but also brought about teachings from Death that have inspired thousands of seekers to start a journey to understand death and beyond. A person who takes death seriously will eventually come to understand and appreciate life.
Both the dying and the person who sees the death are involved in the death process, the process that causes physical and emotional suffering. Dealing with death is never easy. Perceiving ancient wisdom provides a chance to let go of the fear of death, and the actual spiritual practice gives us the courage and strength to go through the pain of loss. Let our understanding of death help us bring appreciation to life.
Reference:
Quotations of the Katha Upanishad from The Upanishads, introduced and translated by Eknath Easwaran (Berkeley, CA: Nilgiri Press, 2008)
Please like and share this article if you find it useful.
Have you ever rolled over and over in bed but couldn’t fall asleep? There are three simple yogic techniques you can try to overcome insomnia: legs-up-the-wall, Bumblebee breath, and body scan. These techniques are easy to apply and don’t need special training. Even just doing one of the approaches, you will receive the benefits.
The first technique is called “legs-up-the-wall.” I learned this from Susi Hately, who has a BSc in Kinesiology and is a yoga therapist trainer. This inverted pose releases the back of my legs, and I receive a power nap from its relaxing effect.
As the name indicates, you need a wall as well as a place that you can lie on. Thus, finding an empty wall that you can put your legs on and a space on the floor is your initial step. You then lie on your back and let your heels rest on the wall, with legs extended and knees soft. Your pelvis doesn’t have to touch the wall; just locate it on the ground in your comfortable position. Now, place your arms by the side of your torso. After you settle down, stay in the position for 5–20 minutes. While you stay with your legs up, you can focus on normal breathing. To come out of the position, bend your knees and slide your legs to one side, and then come to the seated position.
While legs-up-the-wall is a physical method for getting a good rest, the Bumblebee breath uses sound vibration as a tool to clear your mind. It’s perfect for the days when you feel overwhelmed with information. The Bumblebee breath (Bhamari Pranayama) is making a humming sound (M-M-M) like the murmuring of bees when you exhale. First, lie in bed on your back. Bring awareness to your breathing, making the sound as you breathe out. Repeat until you feel the thoughts in your mind are being cleared. For a greater effect while making the Bumblebee breath, you can combine it with closing up the sense organs in the face (Shanmukhi mudra). With the help of the mudra, what we hear is the humming sound only, which clears thoughts quickly and is very helpful for insomnia. Here is the way to apply Shanmukhi mudra:
Block the sounds by closing your ears with your thumbs.
Use your index fingers and middle fingers to cover your eyes gently.
Put the ring fingers in the grooves of the nose and bring awareness to breathing.
Put the little fingers at the corner of your mouth.
If you already sleep late and don’t want to bother others with the Bumblebee breath noise, you can try the third technique, the body scan. The body scan is a powerful relaxation yoga method. You can scan either from the head down to the feet, or reverse from the feet up to the head, whatever feels right for you. Since it’s for better sleep, you start the body scan lying in bed and cover yourself well. Next, bring attention to one part of your body and say to yourself, “Relax.” For example, think about your feet, and ask your feet to relax. Go through the whole body with this process and repeat when needed.
Legs-up-the-wall, an inverted posture; Bumblebee breath, a sound vibration; and body scan, a relaxation. All three of these techniques are very helpful for sound sleep. You can use one of them or apply them all. Note that you not only apply these methods when you need to, but also implement them regularly. With consistent practice, you will continue to get a good sleep!
Notes:
Susi Hately Aldous, Advancing Your Yoga Practice: The Art of Slowing Down (Functional Synergy Press, 2008), 34.
B.K.S. Iyengar, Light on Yoga (London: Thorsons, 2001), 102, 378.
Swami Vishnu-devananda, The Complete Illustrated Book of Yoga (New York: Three Rivers Press, 1988), 199.
Please like and share this article if you find it useful.
In Chinese, luck and fate is Yun Qi. The word Yun Qi is actually the short form for Five Motions (Yun) and Six Qi (五運六氣), a doctrine from TCM.It tells us the relationship between human wellness and nature.
If we lived 2,000 years ago, it might be easier for us to understand TCM. Obviously at that time, nature had a strong impact on human beings. Living conditions and health conditions were all directly related to nature. In turn, humans had a broader and deeper connection with nature and were more sensitive to the changes of the natural environment, thus understanding the influence of nature differently than we do today.
To maintain wellness, the fundamental concept from TCM is: human beings are part of the whole universe and are always interacting. We need to know the laws of nature and harmonize with nature.
Everyday, when the sun rises at dawn, we start to see the light and gradually feel the warmth. During the day, the sun, the source of life, is dominant and we work; and at dusk, the sun goes down and becomes invisible and we rest. The change of pattern is clear, we just need to go with it! Slow down after dusk and sleep well at night.
Maintaining wellness element 1: Proper rest, harmonize with nature. Sleep no later than 11pm, especially in winter.
The Chinese Five elements are: wood, fire, earth, metal and water, they are elements that can be seen with our eyes. The Five elements are always interacting. For example, sun (fire element) warms up the earth, from earth plants (wood element) grow. Water moisturizes earth and metal comes out from rock (earth element). Similarly, different parts of the body associate with the Five elements and always influence each other.
Food is the foundation of wellness. Different colours and different tastes balance the Five elements and help balance functions of the body. This brings not only physical but emotional wellness.
Maintaining wellness element 2: Balancing diet. Eat a variety of food.
Five Motions are changes on the Earth as time changes: wood motion, fire motion, earth motion, metal motion and water motion. We can see the change.
Six Qi are the factors that can cause the change of atmosphere (Qi): wind, summer-heat, dampness, dryness, cold and fire. We can sense the change.
In China, when the wind direction changes from north to south-east, weather is getting warmer and indicates spring is coming. Every year, we see the rhythmic change of nature.
Because it is impossible to eliminate all the pathogens, instead of eliminating pathogens to prevent diseases, TCM focuses on how to improve and balance body function. So Daoyin, a form of dance-like physical exercise that predates Qigong, is a suggested practice in TCM for those who eat various kinds of food and do not need to do much work to let the energy (Qi) flow.
Keep in mind exercising is not just vigorous movement that consumes energy, our body also needs quiet nurturing to retain vitality. To balance the Five motions, exercise should include motions like relaxation, meditation and breathing exercise, to coordinate our body’s needs.
Enjoy the Breathing Exercise
Maintaining wellness element 3: Regular exercise, retain vitality.
Each year, the routine change of nature is the same. However, in a longer time period, we will see irregularities of climates. For example, summer this year might be much hotter than last year, or the amount of snow in one year is much more than usual. To understand the rhythmic change of nature on a large-scale, ancient Chinese observed the “moving stars”, the five planets that can be seen with the naked eye. These planets appear to move against the background of stars, and some take longer to complete a cycle around the sun. For example, Jupiter takes around 12 years and Saturn takes around 29 years.
The motion of planets can indicate the change of time and cosmic energy flow in space, which was believed to be one of the causes of abnormal climate. The concept of Five Motion (Yun) was applied to present a 5-year change of time. Accordingly, Six Qi was applied to present a 6-year charge of cosmic energy flow. Together, Yun Qi influences our life and it has a 30-year cycle.
Nowadays, with highly developed technology, we either do not notice or do not care about the influence of nature. Human activities have such a strong impact on nature and have even become the main cause of climate change, and we see more extreme weather. Our actions cause suffering for not only ourselves but all beings on Earth.
Climate change or Yun Qi, convey the same message: human beings and the universe are affecting each other and form an organic whole. Yun Qi reminds us to maintain wellness through a holistic view and live in awe of nature.
A Chinese proverb says,
“Good deeds might not bring good luck, but misfortune is gone; an evil act might not bring disaster, but fortune is gone.”
Our motions, our deeds not only affect the climate in an unnoticed way, but also subtly affect our mental and spiritual wellness. So, integrating virtue (德) cultivation is a part of maintaining wellness. There are five virtues that are associated with the Five elements.
Wood virtue
Fire virtue
Earth virtue
Metal virtue
Water virtue
Kind
Polite
Reliable
Righteous
Intelligent
Technology cannot solve problems of ignorance. Neglecting cause and effect and thinking about only human convenience and enjoyment can bring extreme weather, natural disasters and extreme weather causing not only disease but even threatens our lives. Yun Qi takes 30 years to complete one cycle. It takes time to see the effect of our activities.
The first step in cultivating virtue is to be kind to the environment, it’s the foundation of our life. Hope the generations to come don’t have to worry about the future of Earth and the fate (Yun Qi) of human beings because of our short-sightedness.
Everything is interconnected. We are the ones that take responsibility for our own well-being. Virtues can guard us with complete wellness for a long time.
Maintaining wellness element 4: Cultivate virtues, be in awe of nature and look beyond physical wellness.
To enjoy the time, we need to know about time. Not the time from a clock or number from a device, but the actual time.
As the sun rises and descends, time passes day after day; as nature changes from wood-motion to water-motion, time passes year after year. As time passes, we age. Time is present in motion and governs our life. Motion (Yun) is about change, the change of time, the change in space. The secret of happiness lies in finding the stillness of time.
We know that when two objects are moving at the same speed, they are relatively still. For example, now, we know the Earth is rotating all the time, but we don’t feel the motion because we are moving together with Earth at the same speed constantly. It’s possible to find stillness in motion. Time is always with us, we just need to synergize our mind to the time. Be with the moment, be present. Enjoy the stillness motion, enjoy the motionlessness of time.
No matter what changes, one thing hasn’t changed: we live on Earth. Being the residents of the Earth, through the atmosphere (Qi), through breath (Qi), we exchange energy (Qi) with nature. Nature stores rejuvenating and healing energy. We should spend time watching the flow of clouds, listening to the birds singing, smelling the fragrance from flowers and feeling the breeze on our faces. Flowing with the ultimate omnipresent Qi – Yun Qi leads to wellbeing.
Maintaining wellness element 5: Enjoy the time, connect with nature.
Being well is the greatest luck (Yun Qi). May we all have good luck.
Please like and share this article if you find it useful.
The fundamental difference between Five-animal Play and other kinds of Qigong is the spirit of animal play. We can begin to focus on the features of the animal after we have become familiar with the movements. Move with the spirit of an animal. Try to be alike not only in form but also in spirit.
In China, deer are always seen together with the god of longevity and are regarded as a symbol of good luck. Deer Play is the second play in Five-animal Play, and we can visualize ourselves as peaceful deer when we move in the Deer Play. Be calm and alert, ready to run swiftly at any moment.
The Hand Gesture: Deer Antlers
Deer are graceful and antlers represent their unique beauty. Fold the middle finger and ring finger. Extend the other fingers and thumb.
Guidelines:
Twist and look towards back heel to fully extend outside of the torso
Plant back heel firmly on the ground to support the twist
Breathe in as arms circle to the side, breathe out when twisting and look back
Benefits:
The rotation of the spine strengthens muscles of lower back and prevents fat accumulation at the waist
Enhances sinews and bones. Nourishes the kidneys, which store the essence of life
Guidelines:
Lift leg forward with poise like an elegant deer
Extend the whole back with arms forward, back rounding, chest caves in and head down between arms. The whole body shapes like a bow
Breathe in move forward, breathe out round the back
Benefits:
The extension of arms and rounded back help to prevent frozen shoulder and neck issues
Yang Qi, like sunshine, helps to maintain functions of the body. Rounding the whole spine from neck to tailbone invigorates the flow of Qi in Dumai, the sea of Yang meridians, which runs in the middle of the back
Notes:
Health Qigong Management Centre of General Administration of Sport of China, Health Qigong – Wu Qin Xi [健身氣功 -五禽戲] (Beijing: People’s Sports Publishing House, 2005).
VCD, Health Qigong – Wu Qin Xi [健身氣功 -五禽戲] (Beijing: Beijing Sport University Audio & Video Press).
Please like and share this article if you find it useful.
The Chinese have the tradition of using food as a source to prevent and treat ailments. There is even an expression that says “Diet cures more than doctors.” Thus, I wasn’t surprised when my sister reminded me to cook more mung beans for my son’s acne. For teenagers, acne is a sign of too much heat in the body, and it’s common sense in China that mung beans have the effect of eliminating toxins and heat from the body. Also, it is recommended to eat mung beans in the spring and summer because of the cooling effect. Mung bean coconut curry is a delicious dish for changing the heavy winter diet to a lighter meal in spring time.
Prepare time: 15min
Cooking time: 50 min
Makes 3 servings
Ingredients:
1 cup mung beans
1 big tomato
2 tbsp oil
1 tsp fresh grated ginger
1 tsp cumin
1 tsp ground coriander
1/2 tsp turmeric
1/4 tsp cayenne pepper
half crown of cauliflower
12 small brussel sprouts
2 cups water
½ tsp salt
1 can (400ml) coconut milk
1 lime
fresh coriander for garnish
Directions:
Soak the mung beans 6 hours or overnight.
In a wok or a big pot, put the oil and ginger, add the chopped tomato, seasonings, and mung beans. Add the water and bring it to boil. Turn down the heat to low and cook 30 minutes.
Add the chopped cauliflower and brussel sprouts on top, then turn the heat to medium and cook around 15 minutes.
Add the coconut milk, and on high heat bring the soup to a boil; then squeeze lime juice in the soup and garnish with fresh coriander. Serve with rice. Enjoy!
This recipe is inspired by Mung Bean Coconut Curry in the Kitchen of Youth. In her blog, Stacey, a Oriental Medicine specialist, has more details about the benefits of some other ingredients.
Please like and share this article if you find it useful.
Numerology is about numbers, and the foundations of Chinese numerology is the Luo Shu Square and He Tu Diagram.
Luo Shu Square
From the diagram, we can see white circular dots and black dots. White dots represent Yang, black dots represent Yin. Calculate the dots and we will get the numbers 1, 2, 3, 4, 5, 6, 7, 8, 9.
The odd numbers 1, 3, 5, 7, and 9 are white circular dots and are Yang. The even numbers 2, 4, 6, and 8 are black dots and are Yin.
Luo Shu Square is considered a magic square. Representing the Square in numbers will make it easier to understand why. From this chart, we can see that the sum of each of the 3 rows, of each of the 3 columns, and of both diagonals are all 15. The interesting thing is that 15 is also the number of days of Qi, one of the ancient Chinese time-measuring units. As 7 days equals one week, 15 days equals one Qi.
While the Luo Shu Square divides numbers into two Yin-Yang groups, the He Tu Diagram groups numbers by the number 5, the number that is at the centre of both the Luo Shu Square and the He Tu Diagram.
He Tu Diagram
The He Tu Diagram has ten numbers. The first five numbers, 1, 2, 3, 4, and 5, are called generating numbers (生數). Each number plus 5 becomes the corresponding numbers (成數), which are 6, 7, 8, 9, 10. Pairing the generating number and the corresponding number forms the He Tu Diagram. Each pair has one Yin and one Yang number, also shown in the diagram as white circular dots and black dots.
The He Tu Diagram is naturally related to the five elements, which are wood, fire, earth, metal, and water. The relationship between the five elements and numbers is:
Chinese numerology is not only used for fortune calculation, such as name numerology, it has also been applied in traditional Chinese medicine (TCM) for a long time. According to the theoretical book of classical Chinese medicine, “Huangdi Nei Jing“, the five internal organs are associated with numbers, and they start with number 5.
Thousands of years have passed since Luo Shu Square and He Tu Diagram were mentioned. We might never be able to fully understand ancient Chinese numerology, but we can show our recognition and respect for ancient people who perceived the world not merely intuitively but also mathematically. The journey to the understanding of nature and the human being started long ago in human history and will never end.
Notes:
Book of Changes, 孫振聲，白話易經（星光出版社，1981), 509
“Five days is called one Hou, three Hou is called on Qi, six Qi is called one Shi, four Shi is called Sui.”「五日謂之候，三候謂之氣，六氣謂之時，四時謂之歲」Yellow Emperor’s Canon of Medicine: Plain Conversation [黃帝內經:素問], chapter 9, The Cycles of Nature and the Manifestations of the Viscera [六節髒象論].
「東風青色，入通於肝，其數八；南方赤色，入通於心，其數七；中央黃色，入通於脾，其數五；西方白色，入通於肺，其數九；北方黑色，入通於腎，其數六」 Yellow Emperor’s Canon of Medicine: Plain Conversation [黃帝內經:素問], chapter 4, Discussion on the Important Ideas in the Golden [金匱真言論].
Please like and share this article if you find it useful.
Five-animal Play is concerned not only with the external movements that can be seen but also with the internal abilities. In addition to proper movement and presenting the features of animal play, there is a hidden ability that needs to be developed, and it’s grounding ourselves with the mind. Bring attention to the lower Dantian before each animal play. The lower Diantian is the storehouse of energy located around 3 finger widths below the navel. Breathing gently and directing the mind to Dantian harmonizes inner and outer energy and leads to tranquility. While practicing, visualize the natural environment in which the animal is playing; after practice, gather Qi towards the body, and guide Qi down with palms pressed down. The mind is always there to serve our intentions.
The Bear Play is the third play in Five Animals Play. A Chinese idiom says, “Great genius often lies concealed”. The bear is a good example. Stockily built and strong, bears are solitary by nature. A fun fact is that the original meaning of the Chinese character 能 (ability, power) refers to 熊 (bear). Moreover, Huangdi, a legendary Chinese ancestor, was born into the clan of “possessor of bears (有熊)”. He is well known not only as an ancient leader but also for his contribution to traditional Chinese medicine (TCM). The TCM doctrine “Huangdi Nei Jing” is named after Huangdi, the possessor of ability.
The Hand Gesture: Bear Paws
Four fingers bent together. Thumb press on the tip of the index finger and form a circle.
Guidelines:
Movement led by the motion of the waist, not hands
As the body rotates, hands move. Visualize the energy circling the Dantian
Breathing in as the body shifts upward and breathing out as the body bends forward
When the body is upward, lift the chest and contract the belly to stretch the front side. When forward, draw in the chest to squeeze the internal organs
Benefits:
Movement of the lumbar joints and muscles prevent lumbar muscle strain and soft tissue injury
Hands movement helps to guide the energy circulating, which improves function of stomach and spleen
Movement has a massaging effect on the digestive system, and helps with indigestion, sluggishness, bloating and constipation
Guidelines:
Lift hip and leg first then shift the weight to the front foot with knee bent
Drop the front foot heavily on the ground in a manner that creates vibration to the hip joint. Visualize yourself moving like a massively strong bear
Benefits:
Tones the liver and spleen
Strengthens muscles around the hip. Improves balance and helps with weakness at the lower limbs, and knee pain
Bear Swaying is supposed to help with knee pain. But I found that it can bring out an old injury if you have already had knee issues. Use your own judgment when you feel knee pain doing Bear Swaying to identify if the movement is causing the issue or is part of the healing process.
Notes:
Yellow Emperor’s Canon of Medicine: Plain Conversation [黃帝內經:素問], translated into English by Li Zhaoguo (Xi’an: World Publishing Corporation, 2005).
Health Qigong Management Centre of General Administration of Sport of China, Health Qigong – Wu Qin Xi [健身氣功 -五禽戲] (Beijing: People’s Sports Publishing House, 2005).
VCD, Health Qigong – Wu Qin Xi [健身氣功 -五禽戲] (Beijing: Beijing Sport University Audio & Video Press, 2005).
Please like and share this article if you find it useful.
Knowing about Qi helps us understand Qigong. Originally, Qi meant cloud mist, and from observing the changes in clouds, weather could be understood and predicted. In ancient times, nature was dominant; people’s lives and health were strongly influenced by nature; in turn, ancient people needed to observe natural phenomena closely. Qi is later referred to as “atmosphere” or “air,” the element that sustains our life. And Daoyin, which means guiding the Qi to achieve harmony and exercising to soften the body, was developed in ancient China to improve health. Danyin is a form of dance-like exercise that predates Qigong. Aiming to prevent disease and prolong life, Health Qigong has evolved from Daoyin. And Qi is further understood as breath, energy, and strength.
Weather affects every individual’s daily life. In Chinese, weather is called “sky Qi.” Some might think that ancient people were affected a lot by nature, but nowadays with highly developed medical technology, nature doesn’t influence us that much. If you heard the news of the 2022 heat waves and over a thousand people died in Europe due to the high temperatures, you might have a different opinion. We are all influenced by the weather (sky Qi), especially nowadays when extremely severe weather appears more and more because of climate change. Furthermore, studies suggest that weather affects pain, and there is a statistical correlation between atmospheric pressure and suicidal behavior. Health Qigong, the art of cultivating Qi, helps prevent disease by balancing and harmonizing the Qi in our bodies and the Qi outside.
Health Qigong, integrated with Traditional Chinese Medicine (TCM) principles, is known as a traditional exercise that combines physical movement, breathing, and mental conditioning. Correspondence with nature is a big part of the TCM concept, and Five Animals Play (Wu Qin Xi), a physical exercise that imitates the movements of animals, naturally leads us to connect with nature for well-being. A type of Health Qigong, Five Animals Play was developed by an outstanding physician named Hua Tuo around 1,800 years ago. This exercise imitates the motions of five different animals: tiger, deer, bear, monkey, and crane. Each animal has two plays, which brings a total of ten plays. Five Animals Play invites us to learn from animals and live in harmony with nature to maintain health.
Qi, the air and energy, permeates everywhere; and Qi, the breath, connects us with the environment every moment. Compared to indoors, a natural environment gives us a different energy. Ideally, we practice Qigong in a place with fresh air, such as in the mountains, in parks, or by a river. Five Animals Play is all done standing with no props needed to assist. It’s so convenient that we can stop while walking or hiking and practice Qigong anytime! When practicing indoors, make sure the place has good air circulation.
Qi is omnipresent. We exchange energy (Qi) with nature via the atmosphere (Qi) and our breath (Qi). Nature holds energy that is both renewing and healing. Five Animals Play, a nature-friendly healthcare approach, increases bodily coordination and balance as well as the flow of Qi. Let us engage in Five Animals Play, connect with nature, dance with the ever-present Qi, and stay healthy.
Notes:
Xinhua Great Dictionary (Beijing:The Commercial Press, 2005).
Health Qigong Management Centre of General Administration of Sport of China, Health Qigong – Wu Qin Xi (Beijing: People’s Sports Publishing House, 2005).
VCD, Health Qigong – Wu Qin Xi (Beijing: Beijing Sport University Audio & Video Press).
Qi Wellness Yoga 