Five Animals Qigong

7/23/2019 Five Animals Qigong

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Five Animals Qigong

Wudang Five Animals Qigong is an ancient Taoist exercise designed to improveones health and longevity. As the name implies, the movements of this exerciseare based on the movements of five animals; the dragon, the tiger, the leopard,

the snae, and the crane.!ach animal movement improves the function of aspecific internal organ.The dragon improves the idneys, the tiger improves thelungs, the leopard improves the liver, the snae improves the spleen, and thecrane improves the heart. Through dedicated practice, Wudang Five AnimalsQigong has the capacity to bring balance bac to ones internal organ system.When the internal organs are in balance, the body is able to "or at its optimumefficiency, thus improving the overall health and longevity of the practitioner.

#n addition to bringing harmony bac to the internal organs, Wudang FiveAnimals Qigong also opens up the $oints, lengthens the tendons, and strengthensthe muscles.Furthermore, this ancient exercise improves the functions of the

respiratory and circulatory systems as "ell; this not only allo"s the body todeliver fresh, oxygen%rich blood to all the extremities of the body but it is alsoassists "ith the elimination of deadly toxins.The overall function of Wudang Five

Animals Qigong is to the body soft and supple, lie that of a child.#f practicedregularly, this exercise can literally reverse the aging process so that one canen$oy the benefits of strong and healthy body "ell into their years.

The overall ob$ective of this article is to introduce the practitioner to the manybenefits of Wudang Five Animals Qigong, and to compliment the video to providethe practitioner "ith a solid base for practice.This article "ill cover eight eyelements necessary for practice& opening movements, dragon movements, tiger

movements, leopard movements, snae movements, crane movements, closingmovements, and standing meditation.#n addition, basic principles for practice "illbe included as "ell.

'lease note, this article is in no "ay intended to replace real direction from acertified instructor.Furthermore, Wudang Five Animals Qigong is not intended todiagnose, treat, or cure any disease or ailment.(ie any other physical activity,one is advised to consult their primary health care provider before undertaingthese exercises.

OPENING MOVEMENTS

)tart by standing strait and tall "ith your feet together, nees slightly bent, andyour hands do"n by your side. Tae a slo" breath in and open your feet to aboutshoulders "idth.As you exhale, plant your feet firmly into the ground and sinyour "eight.*n the follo"ing inhale, allo" the hands to raise slo"ly in front of youuntil they reach shoulder height; as you exhale, let them drop slo"ly bac do"nto your "aist.*n the next inhale, let the arms rise up again, but this time alongyour sides; once at shoulder level, exhale and slightly drop the elbo"s so that


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they point to the ground.+o", turn the hands so that the palms face out"ardsand the fingers point do"n.*n the next inhale, bring your hands up over yourhead and $oin them at the "rists, all "hile slo"ly tilting your head bac andturning your gae up to"ards the sy.#n this position, both palms should be facingthe sy as if holding up a large bo"l.-old your breath in this posture for as long

as you are comfortable, then exhale and bring the hands do"n the center line ofyour body "ith the palms together in a prayer position.

While eeping the hands in a prayer position, let them go all the "ay do"n belo"the naval and press the palms together to stretch the hands and the fingers;then, relax the hands as you inhale and bring the hands up to chest level.!xhale,and lo"er your hands do"n once again "hile pressing the fingers together $ustas you did before.Then, inhale as you relax and bring the palms bac up to chest

level.This motion is repeated for a total of three times.!nd this motion on theexhale "ith your palms pressed together $ust belo" the naval, then slo"ly turnyour hands so that your fingers no" point to the ground and drop your hands toabout "aist level.

This time, "ith your hands no" in an inverted prayer position, bring the hands upto chest level "ith an inhale "hile pressing the palms together.Then, "ith theexhale, relax your hands and drop them do"n to the "aist.Again, "ith the inhale,bring the hands bac up to chest level "hile pressing the palms together; thenrelax "ith the exhale and let the hands fall bac to the "aist. This motion is alsorepeated for a total of three times.!nd this seuence on the exhale "ith hands

still together in an inverted prayer position at "aist level.To close, open the handsout and up above the head "ith an inhale as if to gather a large ball of air.Thenexhale and bring the palms do"n the center line of the body as if to push the ballof air deep into your belly.This concludes the opening movements.+o" stand inmeditation for approximately three minutes.

Standing Meditation


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There are three things to tae into account during the standing meditationpractice& posture, breath, and intention.

The posture should be tall and relaxed. The feet should be parallel and placedshoulder "idth apart "ith the "eight evenly distributed; eep the nees soft but

do not allo" them to bucle in"ards. /elease the tension of the face, head, nec,shoulders, bac, rear, thighs, and feet and allo" the earth to completely supportthe body.

The breath should be full and comfortable. Try to eep the breath slo", soft, andeven at a rate of four to six breaths per minute. The external flo" of breath is areflection of the internal flo" of energy; by regulating the breath, one can regulatethe heart rate and chi flo" of the body inducing relaxation and ease.

The intention should be focused but gentle. Allo" the eyes to lightly gae on thefloor three to six feet ahead. 0eep the attention on the breath, concentrating it

deep into the naval. Try to still the mind. Avoid distracting thoughts that tae themind off of the present moment of practice.

Dragon

From the standing meditation posture, open by raising both arms for"ard to thechest level and then dropping them bac do"n to the "aist $ust as it "as done inthe opening movements. From here, turn both hands as if 1holding a ball1 "iththe right hand above the left at the level of the naval. )tep out "ith the left footinto a 1bo" stance1 "hile the right palm pushes up to"ards the sy and the lefthand moves out laterally to the left as if thro"ing a frisbee. Try to turn completely

around "hile eeping both feet planted firmly in a 1bo" stance.1 This is the fullextent of the motion. -old this posture for three to nine seconds "hilecomfortably holding a full breath and directing the eyes to the left palm.


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From this position, slo"ly turn bac to the front and bring the left foot bac so thatthe feet are again at shoulder "idth. #n addition to the step, simultaneously circlethe arms bac to 1hold the ball1 except this time the right hand is on the bottom./epeat this motion on the right side to complete one "hole round; three roundsmae a full set. *nce a full set is complete, close by opening the hands do"n,

out, and up as if outlining a huge ball. 2ather to the eye level and then drop thehands do"n into the yin yang position $ust as in the opening movements. !n$oythe standing meditation posture for approximately three minutes.

Tiger

From the standing meditation posture, open the same "ay as in the openingmovements and the dragon by letting the arms raise and fall in front in time "iththe breath. From here, step out "ith the left foot to assume a standard 1horsestance.1 Again, bring the arms up the front "ith an inhale, but this time dra" thehands bac so that they are near the shoulders. +o", "ith the exhale, sin deep

into the 1horse stance1 "hile pressing both palms for"ard; the fingers should bebent at the tips so as to resemble a 1tiger pa".1

With the inhale, circle both hands out"ard and then dra" them bac to"ards theshoulders. Then, "ith the exhale, push the arms strait bac "ith the hands still ina 1tiger pa"1 to stretch the chest and shoulders. With the inhale, turn the handsagain, and relax as the hands are dra"n bac to the shoulders in a scoopingmotion. This completes one "hole round; three rounds mae a full set. *nce afull set is complete, close by pushing the hands for"ard and bringing the left footbac so that the feet are again at shoulder "idth. Allo" the hands to drop bac tothe "aist and assume the standing meditation posture; en$oy this stance for

another three minutes.


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Leopard

From the standing meditation posture, open in the same manner as in theprevious movements and circle the hands to 1hold the ball1 "ith the right hand"ill be on the bottom. )tep out "ith the right foot into a 1bo" stance1 and let the

left hand remain stationary as the right hand moves out laterally to the right sideas if thro"ing a frisbee. *nce fully extended to the right, sin into a 1horsestance1 as the right hand pushes bac, behind the nec and over to the left side;in time "ith this movement, allo" the left palm to face up as if to protect the rightarmpit. This is the full extent of the motion; try to hold it comfortably "ith a fullbreath for three to nine seconds "hile the eyes remain fixed on the extendedright hand.

From here, allo" the right hand to drop do"n as the body returns to a 1horsestance.1 #n a continuous motion, bring the right foot bac to shoulder "idth and

circle both hands bac to 1hold the ball1 "ith the left hand no" on the bottom./epeat this motion on the other side to complete one round; three rounds maea full set. After a full set, close in the same "ay as the dragon by opening thehands do"n, out, and up as if outlining a huge ball. 2ather to the eye level andonce again assume the standing meditation posture. -old this stance for anotherthree minutes.

Snake

From the standing meditation posture, open again in the same "ay as the othermovements. After the opening, dra" the left hand bac and the right hand

for"ard as if outlining t"o circles. While stepping the right foot out into a 1bo"stance,1 bring the left hand over to the right side as the right hand drives laterally,palm up, over the left palm. From here, turn the right hand over so that it is no"palm do"n and move the left hand do"n as the body sins into a 1snae creepsthrough grass1 posture. While remaining lo", shift the "eight to the left side andlead "ith the left hand as the entire body leans over to the left side. From here,move the right hand behind the head, and over to the left side over the left hand.This is the full extent of the posture. -old it "ith a full breath for three to nine


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seconds "hile eeping the eyes focused on the right hand. From this posture,simply drop the right hand so that the body is no" in position to repeat the samemovement on the other side. 3ompleting the motion once on both sides maesone round; three rounds complete a full set. After a full set, the closingmovements are made by standing bac up and moving the right leg bac to a

shoulder "idth position "hile the arms gather in the same manner as the dragonand leopard movements. !nd "ith the hands in yin yang position and en$oystanding meditation for another three minutes.

rane

From the standing meditation posture, again, open in the same "ay as the other

movements. After the opening, allo" both hands to open out to"ards the sidesuntil they are parallel "ith the ground. From here, lift the left nee above the"aist and extend the leg strait out "ith the toe pointed for"ard. 4alance on theright leg as the left leg circles out, around, and bac. (ean for"ard to lift the leftleg as high as possible "hile eeping the head up and the arms level. This is thefull extent of the motion. -old this posture "ith a full breath for three to nineseconds.


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From here, slo"ly drop the leg and return bac to the standing position beforebringing the bac do"n into the yin yang posture. To do the motion on the otherside, simply raise the arms out to the sides; it is not necessary to do the openingmovements again. 3ompleting the movements once on both sides maes onefull round; three rounds mae a set. *nce done, repeat the closing movementsthree times before bringing the left foot in next to the right and letting the handsrest along the sides. This concludes the Wudang Five Animal Qigong.

Prin!iples "or pra!ti!e

4reath&

4reath is probably the most important part of the Wudang Five Animal Qigongpractice. Qigong can be literally translated as 1breath "or1 or 1energy sill,1 andas mentioned earlier, the external flo" of breath is a direct reflection of theinternal flo" of energy, therefore it is very important to be mindful of the breath.5uring practice, the breath should remain natural and comfortable; it shouldnever be strained or stressed. #n addition, the breath should also be in time "iththe movements; the inhale and exhale of the breath should act as the push andpull behind each motion. 'roper breath is essential for effective igong practice.

!nvironment&

*nly a small amount of space is needed to practice the Wudang Five AnimalQigong, but it is advised to find a clean and uiet environment for practice. Areassuch as a beach, forest, or mountain side "here the air is fresh and clean areideal. )paces that are cro"ded or busy are not recommended for it "ill be far tooeasy to be distracted.


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Time and Freuency&

The full set taes approximately thirty to forty%five minutes to do correctly. #f thetime needed to do the "hole set is not available, than only do a portion. #t is farbetter to do only a fe" movements "holeheartedly than to rush through the entire

set in a half%haard manner. Furthermore, a consistent practice is necessary inorder to experience real benefit; therfore this exercise should be practiced atleast once every day.

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Five Animals Qigong