Deer Play: the Features

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:

1. 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).
2. VCD, Health Qigong – Wu Qin Xi [健身氣功 -五禽戲] (Beijing: Beijing Sport University Audio & Video Press).

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Bear Play: the Ability

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:

1. 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).
2. 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).
3. VCD, Health Qigong – Wu Qin Xi [健身氣功 -五禽戲] (Beijing: Beijing Sport University Audio & Video Press, 2005).

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Monkey Play: the Mood

Enjoy every practice! A playful attitude makes exercise more enjoyable. It’s not a big deal if we forget the movement or are not doing the motions perfectly. It’s just play! The flow of Qi will be affected by our mood. When we know that, “anger drives Qi to flow upwards; joy slackens Qi; sorrow exhausts Qi; fear makes Qi sink; contemplation binds Qi.” And, “all diseases are caused by the disorder of Qi.” We know we better practice in a delightful mood!

Monkey Play is the fourth play in Five Animals Health Qigong. Monkeys are naughty and curious. Imitating monkeys’ funny acts helps reduce stress and makes us feel better. As we imitate monkeys’ play, our focus is on enjoying the fun of activities, either picking fruits or simply looking around for fruit.

The Hand Gesture: Monkey Hook

Five fingers pinched together at the fingertips. Flexing hands to form a hook shape.

Guidelines:

• Fingers swirl together quickly to make the hook shape 
• Hands up, shrug shoulders, engaging core and lift perineum. Then heels up and turning head to the side
• Breathing in as the body is lifting, breathing out as the palms are pressing down, and releasing the perineum

Benefits:

1. Hands quick movement helps enhance sensitivity of neuromuscular response 
2. Massage of the heart improves blood supply to the brain 
3. Strengthened legs improves balance 

Guidelines:

1. The eyes looking left and right, demonstrates the curiosity of the monkey 
2. When squatting with knees bent, the whole body is contracted. When picking fruit, extend the whole body 

Benefits:

1. The turning of neck improves blood circulation to the brain 
2. The complicated movement enhances physical and mental coordination. Visualizing the pleasure of a monkey picking fruit prevents nervousness and depression 

Notes:

1. 「怒則氣上，喜則氣緩，悲則氣消，恐則氣下，寒則氣收，炅則氣泄，驚則氣亂，勞則氣耗，思則氣結」Yellow Emperor’s Canon of Medicine: Plain Conversation [黃帝內經:素問], chapter 39, Discussion on Pains [舉痛論], translated into English by Li Zhaoguo (Xi’an: World Publishing Corporation, 2005), p480.
2. 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).
3. VCD, Health Qigong – Wu Qin Xi [健身氣功 -五禽戲] (Beijing: Beijing Sport University Audio & Video Press, 2005).

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Crane Play: the Harmony

Five Animals Qigong requires us not to push ourselves too hard, but to practice in comfort. We focus on the integration of body, breath, and mind, as well as the quality of forming a pleasant whole.This means smooth breathing, a relaxed yet not limp body, and an alert but soft mind. Coordination, balance, and tranquillity can be the result of repetitive and persistent practice.

As a symbol of elegance and purity, cranes are always seen together with immortals in the ancient folklore of China. Crane Play, the last play of the Five Animals Qigong, is a perfect exercise for synchronizing movement with breathing. While practicing, we can visualize ourselves flying in the blue sky, being carefree and content, being in harmony with the environment, and being in tune with nature. The Qi from inside the body and the surroundings merge. The invisible, omnipresent Qi can be understood as air, energy, breath, and strength. Through practice, our different understandings of Qi are combined into one sensible harmony Qi, and Qigong leads us to a holistic harmony.

The Hand Gesture: Bird Wings

Middle finger and ring finger are together and extended. Thumb, index finger and little finger are raised up;

Pay attention to the rhythm changes of muscle relaxation and tightness. While arms are up overhead, neck, shoulders, and buttocks are tighten; while arms are down knees are soft, neck, shoulders, and buttocks are relaxed.

Breathing in as arms raise up, breathing out arms down, relax waist and belly. In addition, coordinate the movement of arms and legs. Integrate the body, breath, and mind in harmony.

Qi is everywhere. Through the atmosphere (Qi) and our breath (Qi), we exchange energy (Qi) with nature. Understanding Qi through Health Qigong and connecting with nature, living in harmony with nature, even though immortality cannot be attained, well-being can be achieved.

Notes:

1. Based on 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).
2. VCD, Health Qigong – Wu Qin Xi [健身氣功 -五禽戲] (Beijing: Beijing Sport University Audio & Video Press).

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