Introduction
Bibliography Links
Movement Names
Lessons Quotations Cranes Correspondences
Cloud Hands Blog Tao Te Ching by Lao Tzu Five Animal Frolics Chi Kung
© Valley Spirit
Qigong, Green Way Research, Red
Bluff, California, 2003-2013
By Michael P. Garofalo, M.S., All Rights Reserved.
Disclaimer
五禽戲
Frolics of the Five Animals
Bear
Tiger
Monkey
Deer
Crane
Dragon
Animal Frolics
Crane
Introduction
Crane or Bird Frolic
The Crane develops balance, lightness and
agility.
The Crane cools and relaxes your whole body, balances the heart-energy,
gently stretches your ligaments, and releases your spine.
The Crane exercises strengthen the Heart organ system and benefits the
circulation and lungs.
The Crane must be light and soaring, calm and tranquil. Avoid
heaviness and clumsiness.
The Classic says, "the Crane is graceful, standing like a pine. It opens
its wings and soars into the clouds. Spreading its wings, it lands, poised
on one leg. Its qi rises and sinks with no sense of heaviness."
Correspondences and Alchemical Associations of the Crane
Bibliography, Links and Resources
Crane (Bird, Stork) Frolic
Alphabetical Index to the Cloud Hands Website
Ancient
Way to Keep Fit. Compiled by Zong Wu and Li Mao.
Translated by Song Luzeng,
Liu Beijian, and Liu Zhenkai. Paintings by Zhang Ke Ren. Foreword by
Kumar
Frantzis. Bolinas, California, Shelter Publications, 1992. 211
pages, glossary. ISBN: 0679417893. Outstanding illustrations by Zhang Ke Ren. The
Five Animal Frolics are beautifully illustrated on pages 68-80.
Animal Frolics Qigong: Bibliography, Links,
Lessons, Resources, Quotations, History
The
Art of Shaolin Kung Fu: The Secrets of Kung Fu for Self-Defense, Health and
Enlightenment.
By Wong, Kiew Kit. Charles E. Tuttle, 2002. 215 pages. ISBN: 0804834393.
Chapter 9, pp. 102-118, Shaolin Five Animals: Training of Mind, Energy, Essence,
Speed and Elegance. Sifu Wong created a 36 Movement Five Animal Frolics form for this book.
The five Shaolin animals are the dragon, snake, tiger, leopard, and crane. VSCL.
The Bear Frolic: Bibliography, Research,
Links, Notes, Lessons
Bird Frolic.
UTube Video, 2:02 Min. Performed by Anson Rathbone, 2007. As taught by
Deguang at NESA's Medical Qigong Class.
Chinese Healing Exercises: The Tradition of Daoyin. By Livia Kohn.
University of Hawaii Press, 2008. 268 pages. ISBN:
0824832698. History of Daoist health practices. Five Animal Frolics,
pp. 57-70.
Cloud Hands Website:
Qigong and Taijiquan
Correspondences and Alchemical Associations of the Crane
Correspondences and Alchemical Associations of the Animals of the Five Animal
Frolics Qigong
The Crane Frolic:
Bibliography, Resources, Lessons, Notes
"Crane Frolic Daoyin," by Michael Garofalo, 2009,
Lessons and Instructions.
The Deer Frolic:
Bibliography, Lessons, Links, Resources, Notes, Lore
The Dragon Frolic:
Bibliography, Links, Resources, Lessons, Notes, Lore
Drawing Silk: Masters' Secrets for Successful Tai Chi Practice. By
Paul B. Gallagher. Third Edition. Fairview, North Carolina, Total Tai Chi, 2007,
1988. 245 pages. ISBN: 9781419663127. The Five Animal
Frolics are covered on pp. pp. 214-215.
The Effect
of Precaution against Sub-health of the Health Qigong Wu Qin Xi.
Chinese Health Qigong Association. 2008.
Eight Section Brocade
Qigong By Michael P. Garofalo. History and purpose of
this popular chi kung practice. Descriptions for each of the eight
movements, health benefits, comments, variations, extensive links and
bibliography, resources, quotations, animated .gif photographs of the movements,
and charts. This file is updated
on a regular basis as I add new material, links, notes, and resources. A.K.A: Baduanjin, Pa Tuan Jin, Eight Silken
Treasures, Ba Duan Jin, Pal Dan Gum, Ba Duan Gin, Pa Tin Kam, Otto Pezzi di Tesoro, Acht Delen
Brokaat,
Les Huit Exercices del la Soie, Eight Silken Treasures, Brocade Qigong, Wudang
Brocade Qigong, Silk Treasures Qigong, First Eight Buddha Lohan Hands.
The Essence of Shaolin White Crane: Martial Power and Qigong. By Yang,
Jwing-Ming, PhD. Jamaica Plain, Massachusettes, YMAA Publishing Center,
1996. A variety of approaches to qigong are taught in this book:
stationary, moving, hard and soft styles of Shaolin White Crane Qigong, pp.
111-240. Glossary, 336 pages. ISBN: 1866969353. VSCL.
Five Animal Frolics Qigong: Bibliography,
Resources, Lessons, Links, Quotations, History
Five Animal Frolics: A Form Workbook. A Complete Qigong Program for High Energy, Vitality and
Well Being. By John Du Cane. St. Paul, Minnesota, Dragon
Door Publications,
2002. Second Edition, 2002. 121 pages. Spiral bound
notebook. 100 photographs. No ISBN. VSCL.
Five Animal Frolics Qigong: Crane and Bear Exercises. By Franklin
Fick. Lulu.com, 2005. 120 pages. ISBN: 1411627768.
Online Text VSCL. Crane Frolics on pp. 27-66.
Green Way Research.
Red Bluff, California.
Hatha
Yoga: The Hidden Language; Symbols, Secrets and Metaphor. By Swami
Sivananda
Radha. Foreward by B.K.S. Iyengar. Spokane, Washington, Timeless
Books, 1987,
1995. Index, 308 pages. ISBN: 0931454743. MGC. A
wonderful book filled with lore,
myths, symbols, stories, and metaphors about various yoga postures. Yoga
postures that embody
aspects of birds (pp. 180-225) include the Swan (Hamsasana),
Crane (Bakasana), Eagle
(Garudasana), Peacock (Mayurasana), and Cock (Kukkutasana).
Light on Yoga (Yoga Dipika). By B.K.S.
Iyengar. New Yor, Schocken Books, 1966, 1976. ISBN: 0805210318.
History of
the Five Animal Frolics
Massage - Self-Massage,
Patting
The Monkey Frolic:
Bibliography, Links, Resources, Lessons, Notes, Lore
Nature Spirits: How to
Create Relationships the Nature Spirits of Animals
Qigong Essentials for Health Promotion. By Jiao Guorui.
Translated by Jiao Tielan. Beijing,
China Reconstructs Press, 1988. ISBN: 750720100. ASIN: B000B6TA54. The Animal
Frolics are discussed and explained on 190-236. The text includes
illustrations (line drawings). VSCL.
Relaxation (Sung, Song, Shoong),
Effortless Action, and
Qigong Links,
bibliography, quotes, and notes.
By Mike Garofalo.
Ripening Peaches:
Daoist Studies and Practices. Taoist scriptures, bibliography,
Quanzhen Daoism, Neidan, gardening, tea, history, qigong/daoyin, readings, etc.
Serenity Qigong: The Crane Frolic. Instructional VHS, 41 minutes.
Instruction by John Du Cane. Dragon Door, 2000. ASIN: 0938045202.
"A longevity program for agility, balance, energy and flexibility. 1,800 years
ago the father of Chinese medicine, Hua To, developed a stand-alone longevity
system called The Five Animal Frolics. Practiced ever since by millions of
Chinese, this delightful combination of dynamic movement and tranquil posture
releases energy, restores balance and promotes peace of mind. Born from the
marriage of shamanic dance and the Chinese medical study of energy systems, The
Animal Frolics offer a complete self-care toolkit of accessible techniques to
transform your health and well being. In Serenity Qigong, John Du Cane guides
you through the Crane Frolic, helping you develop better balance, flexibility
and a relaxed, flowing energy. Learn to move with a new confidence, grace and
strength and welcome each day with greater peace of mind."
Serenity Qigong: An Instructional Guide to the Crane Frolic.
Shaolin White Crane Hard and Soft Qigong. By Yang, Jwing-Ming.
Instructional DVD, 190 minutes.
Six Taoist
Healing Sounds Research by Mike Garofalo.
The
Spirit of the Five Animals: Shaolin Martial Arts. By Tak Wah Eng.
Bo Law Kung Fu Federation, 2005. 171 pages. Simple descriptions,
with black and white photographs, for each animal form: Dragon, Tiger,
Leopard, Crane and Snake. VSCL.
Standing Meditation
(Zhan Zhuang)
Subject Index to the
Cloud Hands Website
Summer Months:
Quotes, Poems, Sayings, Lore
Taoist
Qigong for Health and Vitality. A Complete Program of Movement,
Meditation,
and Healing Sounds. By Sat Chuen Hon. Foreword by Philip
Glass. Boston, MA, Shambhala Pubs. Inc., 2003. Notes, 174 pages. ISBN: 1590300688. VSCL.
The healing sound for the Heart in this book is "Ho" and is described on pp.
71-83.
The Tiger Frolic:
Bibliography, Links, Resources, Lessons, Notes
Valley Spirit Qigong,
Red Bluff, California. Instructor: Mike Garofalo, M.S.
The Way
of Qigong: The Art and Science of Chinese Energy Healing. By Kenneth
S. Cohen.
Foreword by Larry Dossey. New York Ballantine Books, 1997. Index,
notes, appendices, 427 pages. ISBN: 0345421094. One of my favorite books:
comprehensive,
informative, practical, and reasonable. The Crane Frolic is
described on pp. 201-205. VSCL.
Ways of Walking: Poems,
Quotes, Sayings, Bibliography, Links, Lessons, Resources
Wild Goose Qigong: Links, Bibliography, Quotes, Notes
Wu Qin Xi (Five Animal Frolics): Chinese Health Qigong. Compiled
by the Chinese Health Qigong Association. Beijing, Chine, Foreign
Languages Press, 2007. 102 pages, includes an instructional DVD.
ISBN: 9787119047799. VSCL.
Yi Jin Jing Qigong
(Muscle/Tendon Changing Qigong): Bibliography, Links, Resources, Lessons.
By Mike Garofalo.
Postures,
Routines, Names of Movements
Crane Frolic
Paul Gallagher, "Drawing Silk," 1988
Crane Breathing
Crane's Beak
Crane Spreads Both Wings
Crane Squat
Crane Stands on One Leg
Crane Spreads Wings Behind
Crane Walk: Arms Forward and Push Back Palms
Crane Walk: Arms Open Sideways and Return to Dan Tian
("Crane Prepares to Soar Aloft")
Crane Walk: Arms Open Sideways and Press Behind
Crane Walks Along the River Bank, Spreading Wings Forward and Back
A Variation with Raised Knee
Flying Crane
"Drawing Silk: Masters' Secrets for Successful Tai Chi Practice." By Paul B. Gallagher. Third Edition. Fairview, North Carolina, Total Tai Chi, 2007, 1988. pp. 1-9, 214-215.
Kenneth Cohen. "Way of
Qigong," 1997.
Crane Stance
1. Standing Crane
2. Crane's Beak
3. Crane Flaps Wings
4. Crane Squatting
5. Crane Stands on One Leg
6. Crane Spreads Wings
"The Way
of Qigong: The Art and Science of Chinese Energy Healing." By Kenneth
S. Cohen. New York Ballantine Books, 1997. The Crane Frolic is
described on pp. 201-205.
John Du Cane. "The Five Animal
Frolics Workbook," 2002.
Crane Stance
1. Crane Breathing
2. Crane's Beak
3. Crane Flaps Wings
4. Crane Squat
5. Crane Stands on One Leg
6. Flying Crane
7. Crane Spreads Wings Behind
8. Crane Walk
9. Crane Walks Along the River Bank
10. Crane Takes Off from the River Bank
"Five Animal Frolics: A Form Workbook. A Complete Qigong Program for High Energy, Vitality and Well Being." By John Du Cane. St. Paul, Minnesota, Dragon Door Publications, 2002. The Crane Frolic is described, including photographs, on pp. 8-35.
Franklin Fick. "Five Animal Frolics Qi Gong: Crane
and Bear Exercises," 2005.
Crane's Beak with the Hand
Crane Stance
1. Windmill Crane
2. Breathing Crane I
3. Soaring Crane I, II and III
4. Squatting Crane I and II (Crane Washing Itself)
5. Breathing Crane II
6. Stepping Crane I and II
7. Crane's Beak in the Mud
8. Circling Crane
9. Basic Crane Posture
10. White Crane Spreads Wings
Crane Stance
"Five Animal Frolics Qigong: Crane and Bear Exercises." By Franklin Fick. Lulu.com, 2005. Crane Frolics described on pp. 27-66.
Anson Rathbone. "Five Animal Frolics: Bird," 2007
1. Take to Flight
2. Dive
3. Look at Tail
4. Dry Your Wings
Bird Frolic. UTube Video, 2:02 Min. Performed by Anson Rathbone, 2007. As taught by Deguang at NESA's Medical Qigong Class.
Chinese Health Qigong Association. "Wu Qin Xi," 2007
1. Stretching Upward
2. Flying Like a Bird
"Wu Qin Xi." By the Chinese Health Qigong Association, 2007. The two Crane Frolics exercises are described on pp. 79-95.
Michael Garofalo. "Crane Frolic of the Five Animal Frolics," 2009
Crane Stance
1. The White Crane Spreads Its Wings
2. The Red-Headed Crane Delights In Seeing Its Mate
3. Grandmother Crane Shakes the Dust from Her Wings
4. The Sandhill Crane Glides Down to Land Along the Platte River
5. The Wise Crane Hears the Healing Sound for the Heart
6. The Crane Opens and Closes Its Wings
Lessons, Instructions, Practice,
Suggestions
Crane Frolic
Michael Garofalo. "Crane Frolic of the Five Animal Frolics," 2009
Crane Stance
1. The White Crane Spreads Its Wings
2. The Red-Headed Crane Delights In Seeing Its Mate
3. Grandmother Crane Shakes the Dust from Her Wings
4. The Sandhill Crane Glides Down to Land Along the Platte River
5. The Wise Crane Hears the Healing Sound for the Heart
6. The Crane Opens and Closes Its Wings
"Crane Frolic Daoyin," by Michael Garofalo, 2009, Instructions.
I began my study and practice of Taijiquan and Qigong in 1986, and Yoga in 2001. Over the years, I learned the Crane Frolic from numerous instructional media (DVD or VHS), books, from instructors, and from personal practice. I have been teaching Taijiquan and Qigong since 2000, and yoga since 2004, in Red Bluff, California. In 2008, I attended a two-day Five Animal Frolics workshop taught by Kenneth Cohen in Sacramento, California. I have elsewhere provide some general comments about the practice of the Five Animal Frolics. I have also provided a Disclaimer about the practice of Qigong and Taijiquan.
A careful review of all the available electronic media and books on the Crane Frolics showed me that no two teachers teach the same Crane Frolic exercise forms (techniques, postures, movement sequences), nor do they give the movements the same names, nor do the total number of movements in a Frolic set remain the same. Some stand in one place and do the exercises, others move forward as they perform a set a of exercises. Therefore, I've chosen movements from various teachers that appeal to me the most, and have given my reasons for so choosing in the explanations and instructions that follow below. In general, 1) I've not chosen very physically demanding exercises to help with creating feelings of calmness, ease, grace, and serenity that the Crane Frolic is supposed to engender, 2) nearly all the exercises chosen require some balancing effort, and 3) crane lore and crane behaviors in the wild were a factor in choosing and naming the exercises I have chosen so as to help with "pretending" to be a crane, or "becoming" a crane as shamans try to do.
Many people who do the Animal Frolics Qigong only do two movements for each animal, repeat the movement 2-3 times, and then do the next Animal Frolic. This would require 10 movements (5 Animals with 2 movements for each Animal), for a total of 20-30 repetitions. A very good example of this method of exercising is the Wu Qin Xi set from the Chinese Health Qigong Association.
In my private home practice, most of the time, I like to do just one Animal at a time. I practice the Crane Frolic movement set as described below, 5 movements; and with 4 repetitions of each movement, twice to each side.
I do favor some spontaneity, freedom, and flexibility in choosing what Animal Frolic(s) to practice each day, and how to practice the Frolic. Consequently, my private home practice is varied. Depending upon my interests, time available, mood, and what healing modality I feel is most needed by me, I feel free to play around with combinations and repetitions. We human beings, unlike our wild animal neighbors, are more varied and creative in our activities and responses to our environment. In some sense, we are "wilder" (i.e., more unpredictable, spontaneous, uncontrolled, liberated, unnatural, chaotic) than all other animals, wild or domesticated.
When I teach the Animal Frolics, I teach one animal at at time, appropriate to the season, and just teach that one animal frolic set with explanations and commentary relevant to the specific wild animal, healing benefits, history, Five Elements, healing sound, seasonal aspects, natural history, etc.
All the Crane Frolics teachers do speak of the same general mind-body principles to follow while doing the Crane Frolics Daoyin (Qigong) exercises: calmness, slowness, relaxed (sung), balanced, deliberate, taking on and expressing the characteristics and nature of cranes, inner awareness, deep breathing, concentrated mind, not forcing (wu wei), playfulness, lightness, flying, awareness of energy movement in the body-mind, serenity, delight ...
Crane Stance
Stand up straight and tall. The heels touch and the feet and toes are angled out. The hands are in a "Crane's Hand" or "Crane's Beak" position (mudra): the sides of all the fingers are gently touching one another and curled towards the palm, the thumb is drawn towards the fingers and gently touches the middle finer, the wrist is bent and curled gently inward towards the forearm, the overall feeling is relaxed, soft, and graceful. Hold the hands in the center of the waist at the Elixir Field (Dan Tian), with the palms up, tips of the fingers touching. Look straight ahead. The vison is wide-angled, diffused, with the eyes half open. Relax (Sung) the body and mind. Bring the attention to the heart area. One should feel relaxed, joyful, and calm. Project outwards an Inner Smile of contentment, peace, and satisfaction.
1. The White Crane Spreads Its Wings
This posture is one familiar to all Taijiquan players, since all Taijiquan forms include this posture, although its execution varies by Taijiquan styles. In the Yang Style of Taijiquan it is called: "White Crane Spreads Its Wings," or "White Stork Cools Its Wings," 白鵝亮翅, Bai E Liang Chi.
I have seen large birds, white egrets, sit on a post by my pond and open their wings on hot days to cool themselves.
Step out with the right foot to the diagonal (45°) to the right side and gently place the right ball of the foot (Bubbling Springs Point) on the ground with the right heel up (right empty stance). Weight is in the back left leg. Sink and root into the entire left foot. Raise the left hand to the left side, above the head, hand open, left palm facing forward. Lift the left arm up and out, rising, stretching the left lats and deltoids. Lower the right hand to the right hip, hand open, right palm facing down. Look to the left side, head turned about 45° from center. Breathe in as you do this movement. Consciously, purposely, or imaginatively work to move bodily energy (Qi, blood, feeling) from the center of the body up to the upper left fingers and down to the Bubbling Springs Point in the right foot.
Exhale as you lower the hands back to the navel in the area of the Elixir Field (Dan Tian, Hara, Manipurna Chakra) and return to the crane stance and face forward again. Consciously, purposely, or imaginatively work to return bodily energy (Qi, blood, feeling, Ki, Prana) back towards the center of the body in the lower abdomen as you exhale and lower the left hand.
Repeat the same exercise movement to the left side (left toe stance, right hand high, left hand at side) as you inhale; then exhale and return to center position and the Crane stance.
The arm that lifts high is the opposite arm of the foot extended forward (left foot forward then right arm high).
Note that in Yang Style Taijiquan the lower palm faces downward rather than forward in this Crane Frolic movement.
Repeat the exercise movement, alternating between the left side and right side, from 4 to 8 times.
2. The Red-Headed Crane Delights in Seeing Its Mate
Lift both arms up to the sides until they are both above shoulder level.
The hands take the shape of the Crane's Hand they move above shoulder height.
(The ladies in the pictures below are not using the Crane's Hand, but otherwise
exemplify the posture desired when hands and knees are raised to the highest
levels.)
As the arms raise up, lift the left knee up until it is about at hip level. Breathe in as you lift both arms up. Pause for a moment at the highest point and look forward as if recognizing your mate or weetheart in a group. Then lower the left leg and arms simultaneously as you exhale. As the hands come down to the sides of your thighs, bend the knees slightly and dip down a little. Then raise the arms up again as you lift the right knee up to hip height. Inhale as you rise, exhale as you lower down. Alternate the raising of arms and one leg for 4 to 10 repetitions.
The height to which you will raise your knee depends upon your balancing skills, coordination, strength, confidence, and degree of skill. Do try your best to raise the knee upward and draw your foot off of the floor.
Folklore favors the idea that Cranes mate for life. Some scientific research indicates that they do mate monogamously for long periods, but may change mates after a long period of time - serial monogamy. Keeping the same mate means that their partner is special, recognizable, identifiable, and can be spotted in a group of Cranes feeding in a marsh or flying in formation during migration.
3. The Grandmother Crane Shakes the Dust from Her Wings
a) From the Crane Stance step out with the right leg at an angle, placing the
heel gently on the floor. Lean back as you raise your arms up the sides of
the body. As the arms are raised upward the palms face downward and the
fingers are spread open. Inhale as you raise your arms and lean back.
b) Begin to shift the weight forward into right leg and flatten the right foot as you draw your hands in a downward and inward arc towards the center of your body. As the arms move down, turn the hands so that the palms are facing upward when you reach about waist level. Exhale as you move the arms downward. Some people might need to bring both fee together at this point so as to be able to balance well enough to perform part c) of this movement sequence.
c) Shift all the weight into the right leg. Begin to raise the arms forward and upward to above shoulder height, palms up, fingers open, arms out to the side. As the arms raise the left knee is drawn upward until it is at about waist height. Inhale as you drawn both arms and the left knee upward. Look forward.
d) Draw both arms down and back as you lower your left knee and step backward to the starting position. Step back with the right foot to return to the starting position and a Crane Stance. The hands return to Dan Tian level. Exhale as you move from c) to d).
Repeat the same movement sequence above (a-d) to the opposite left side (i.e., stepping out to the left side at an angle, leaning back and raising arms, drawing right knee to waist, then steeping back).
Instead of stepping back in part d) you could bring the foot back to alongside the other foot. Then turn the body slightly to the left and begin a repetition of parts (a-d) to the opposite left side. You would need room for moving forward.
The model I have used for this movement is identical to the movement performed by Anson Rathbone in his Bird Frolic, #4 Dry Your Wings.
4. The Sandhill Crane Glides Down to Land Along the Platte River
Step forward with the right leg. Place the weight evenly into the right
foot. Gradually lift the arms to the side and slightly backward, palms
facing down. Gradually lift the left leg into the air, and point the left
toe. Balance on the right foot. Lift the head slightly and look
forward. Inhale as you lift the left leg and lift both arms up. Hold
in the upward position for a few moments. Then, exhale as you draw the
left leg back down to the floor, and draw both arms down to the sides of the
thighs. As you exhale, imagine yourself as a Crane gliding downward,
lowering and angling your wings to slow your descent, getting your feet ready to
land on the muddy ground by the riverbank of the Platte River.
With our breathing in we lift to flight. With our breathing out we prepare to land on the riverbank.
Repeat the same movement to the opposite side: left leg on ground, right leg lifted, arms out to the side and back. Alternate back and forth from side to side.
I prefer moving forward as I shift from side to side. However, if room does not permit, then step back with both feet into the Crane Stance before stepping out to the opposite side.
Hatha yoga practitioners know a variation of this movement as "Warrior Three" (Virabhadrasana III) or "Balancing Stick." In the yoga version, both arms are extended forward as far as possible with the palms touching. The extended position, balancing on one leg, is held for 20 to 30 seconds (B.K. S. Iyengar, Light on Yoga, 1966, p.74). The Crane Frolic method is more like a Vinyasa or Flowing style of yoga, coordinated more with breathing pace without extended holding in a static isometric posture for longer periods of time.
Over 500,000 Sandhill Cranes migrate to the Platte River in Nebraska from Canada each year.
We do see many gaggles of Canadian Geese in the winter months that migrate from as far as Alaska to the warmer climate and muddy rice fields of the North Sacramento Valley in California. However, I've never seen any cranes migrate to our area.
5. The Wise Crane Listens to the Healing Sound for the Heart
The use of one of the Six Healing Sounds is a common practice in Daoyin (Qigong) practice. The Daoist healing sound He is use to heal the heart and small intenstine, and is associated with the summer months. The Crane Frolic is intended to heal the heart, calm the mind, draw out a serene spirit, and be a summertime favorite.
I use the technique described by Daniel Reid as follows:
"Start in a relaxed Horse stance. Bring your hands
slightly forward so that he palms are facing each other at thigh level.
Focus attention on the point between the eyebrows [Upper Tan Tian] and on the
point midway between the nipples [Middle Dan Tian], in order to open up these
vital energy centers, then shift attention to the centers of the palms and the
tips of the little fingers. Commence inhalation and, as you begin to raise
your hands up and out to the sides, turn the palms so that they face towards the
back, and extend the little fingers outwards as far as possible to activate the
heart meridian. When your breath is full and the hands reach shoulder
level, commence exhalation through the mouth, aspirating the syllable her
in the top of the throat (He is pronounced as 'her' but without the final
'r', with mouth open, tip of tongue pressed against lower teeth, and syllable
aspirating in the top of the throat on exhalation.), while slowly lowering the
hands back down the sides with little fingers relaxed. Visualize hot Fire
energy streaming up and out of the heart with exhalation. When the breath
is empty and your hands are back down in the front, pause to relax, then begin
the next cycle on the next inhalation."
- Daniel Reid, "The Complete Book of Chinese Health and Healing," 1995,
p.223
Don't strain when breathing on the inhale or exhale. Some recommend and demonstrate a fairly loud sounding of the healing sound, while others recommend a very soft or nearly silent sounding of the healing sound. I favor a soft, gentle, and quiet but audible sounding of the healing sound on the exhale. Experiment! Try! What works for you? What do you feel comfortable with doing?
6. The Crane Opens and Closes Its Wings
Begin in the basic Crane stance with the hands at the
waist. The legs are separated with a shoulder's width. Stretch the fingers open. Inhale as you lift both hands up
the center of the body, fingers pointing forward, arms about 24" apart.
As the hands reach the neck begin to move both hands to the side, upwards, and
backwards. Spread the arms as far apart as you can and to either side of
the body as you lift both arms high above the head. Draw the arms up and
back as you gently bend backwards.
At the same time as the arms are lifted up and back, try to lift both heels off
the ground, and come up on your toes. Look up at the sky with your head
drawn back.
As you begin to exhale, gently draw the arms forward and down, straighten the
back, look forward, and move the arms down to the waist.
Repeat for 4 to 8 repetitions in a gentle, slow, calm, deliberate, and smooth manner.
This movement is found in the
Wild Goose Qigong
(Dayan Chi Kung) routine.
Refer to "Wild Goose Qigong" by Hong-Chao Zhang, pp.20-21.
Back-bending while standing with the arms lifted above the head and with the
hands touching is a commonly used hatha yoga posture called Anyvittasana.
This exercise is a hyperextension of the back, stretching of the latissimus
dorsi muscles of sides of the upper back, a stretching of the upper rectus abdominis, engaging the pectoralis major, and a tensing of the trapezius muscles
in the upper back and neck.
This movement opens up the Middle Dan Tien (i.e., 中丹田, Zhong Dantian,
middle elixir fields, cauldron) of the esoteric body system explained in
Chinese
Qigong (Yoga); or, analogously, opens the Heart Chakra (Anhata) of Hatha Yoga.
Exercise of this area in the front of the body helps heal disturbed emotions,
calms the spirit, strengthens the heart and lungs, and opens the Heart-Soul to the grace of
light
energy.
The wide-spread arms held up high help establish a feeling of opening up,
freeing oneself, and uplifting one's mood and spirit.
You often see this ritual body posture in Christian revival meetings as a kind of
"Saying Hallelujah" posture.
If the movement was done forcefully and with power and quickly it would be the
flapping of the wings of a powerful bird like a Crane or wild Goose or for a
human bodybuilder the performance of incline dumbbell flys.
Quotations
Crane Frolic and Crane Lore
"The Crane must be light and soaring, calm and tranquil. Avoid
heaviness and clumsiness. The Classic says, "the Crane is graceful,
standing like a pine. It opens its wings and soars into the clouds.
Spreading its wings, it lands, poised on one leg. Its qi rises and
sinks with no sense of heaviness." Commentary: The crane is light
and ethereal, and excels in flying. It is elegant and graceful, as if
roaming the clouds or chasing the moon. While standing, it raises itself
proudly like a lofty blue-green pine, standing eminently without moving.
While practicing the Crane, one must have the far reaching attitude of the Crane
extending its wings through layered clouds without the slightest constraint.
The attitude must be soft and supple, refined and leisurely. If the intent
is heavy, the qi can easily stagnate and if the qi stagnates, the
energy flow throughout the meridians cannot be harmonized."
- Paul B. Gallagher, Drawing Silk
"The bird exercise involves imitating a crane, traditionally regarded in
China as a symbol of calmness, litheness, and longevity. In the practice
of this exercise, you should imitate a crane standing upright, with its beak
uplifted and displaying a carefree and contented mood, as well as the relaxed
manner with which it flaps its wings. Protrude the neck and stiffen the
back to drive the flow of Qi upward when raising your arms. Contract the
chest and relax the abdomen to drive the flow of Qi downward to Dantaian in the
lower abdomen when bringing your arms togetther downward. The bird
exercise can promote circulation of Qi and blood in all the meridians and
improve the motility of all the limbs."
- Chinese Health Qigong Association, Wu Qin Xi, p. 79
"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."
-
Five Animal Frolics
"In Japan the crane was known as 'the bird of happiness' and was often
referred to as 'Honourable Lord Crane'. In China the crane was the 'Patriarch
of the feathered tribe'. The Chinese saw the crane's white standing for purity,
the red head for vitality (and also connected with fire). The birds were
associated with fidelity because they paired for life. They were also symbols
of longevity and in both China and Japan were often drawn with pine trees,
tortoises, stones and bamboo - all symbols of long life. Both cultures also
associated cranes with good fortune and prosperity so they are often painted
with the sun - a symbol of social ambition. The Chinese believed that cranes
('heavenly cranes' tian-he or 'blessed cranes' xian-he)
were symbols of wisdom - the messengers of legendary sages who were carried on
their backs in flight between heavenly worlds. They believed that pure white
cranes were sacred birds which inhabited the Isles of the Blest. The powerful
wings of the crane were said to be able to convey souls to the Western Paradise
and to take people to higher levels of spiritual consciousness. The Chinese
also saw valuable lessons in the flight of cranes in which the young must follow
and learn from their older and wiser leaders. Ancient Chinese symbolism
included the crane with the phoenix, mandarin duck, heron and wagtail as a
representation of the five relationships between people. In many parts of Asia
the cries of migrating cranes were a significant signal of the seasons - crops
needed to be sown as the cranes departed for their breeding grounds in spring,
while their arrival coincided with the harvest in autumn."
- Crane
Legends, Myths and Lore
"Legend has it that when Bodhidharma arrived at Shaolin [circa 525 CE], the
monks practicing there were frail and sickly and fell asleep when they tried to
meditate. He believed that strong bodies and good health would aid their
spiritual practices and supposedly taught them three qigong exercises that are
still practiced: The Muscle and Tendon Changing Classic (yi
jin jing), Bone-Marrow Washing (xi sui jing), and the Eighteen Lohan Qigong
(shi ba lo han gong). There is some disagreement
as to whether these exercise were from Indian yogic or Chinese qigong traditions
and whether they originated in Bodhidharma's time or later.
The movements of the original Eighteen Lohan Qigong (a lohan,
or arhat, is one who has reached the stage of nirvana) became the basis of
martial training and in time developed into a more complex system of 72
movements. By the time of the Mongol Yuan dynasty (1279-1368), these has
expanded to 170. These movements were expressed in the Five Styles, which
drew upon the fighting styles, characteristics, and spirits of different
animals. The dragon, tiger, leopard, snake and crane (or cock) styles
represented the training of spirit, bones, strength, qi, and sinews
respectively. It was said that to truly master this "mimic boxing"
(imitating various animals), the human ego had to be set aside, which is also
one characterization of the goal of Chan Buddhism."
- Andy James, The Spiritual Legacy of Shaolin Temple, p. 31
Bear Tiger Monkey Deer Crane Dragon Animal Frolics Qigong
"Chinese legend has it that crane lives for thousand years, and tortoise lives for ten thousand years. Even now in Asian countries such as China and Japan, crane and tortoise are symbols of longevity and good health, and represent a sign of auspicious events."
"The crane is a symbol of longevity,
believed by Daoists to live one thousand years and to inhabit the Island of
Immortality, where the elixir of immortality is found. The theme of longevity is
further emphasised on this panel by the pine tree, lingzhi fungus and rocks. A
pair of cranes can also be attributed the meaning of a long marriage as they
mate for life. A further possible symbolic meaning is that of literary elegance,
and a pair of cranes may be interpreted as representative images of Fuxing and
Wenchang, the gods of happiness and literature respectively."
- Asian
Art
"The origin of Fukien (Fujian)
White Crane is derived from a woman known variously as Feng Chi Niang and Feng
Qiang Liang who had originally learned Kung Fu from her father Feng Shi Yu (Fung
Fei Tze) somewhere in the early Qing Dynasty. Her father had studied at Nine
Lotus Mountains Shaolin Temple (which is why Wing Chun White Crane is still
considered a Shaolin art today and salutes with the Shaolin salute)."
-
Fukien White
Crane and Karate
"The cranes' beauty and their spectacular mating dances have made them highly symbolic birds in many cultures with records dating back to ancient times. Crane mythology is widely spread and can be found in areas such as the Aegean, South Arabia, China, Korea, Japan and in the Native American cultures of North America. In northern Hokkaidō, the women of the Ainu people performed a crane dance that was captured in 1908 in a photograph by Arnold Genthe. In Korea, a crane dance has been performed in the courtyard of the Tongdosa Temple since the Silla Dynasty (646 CE).
In Mecca, in pre-Islamic South Arabia, Allat, Uzza, and Manah were believed to be the three chief goddesses of Mecca, they were called the "three exalted cranes" (gharaniq, an obscure word on which 'crane' is the usual gloss). See The Satanic Verses for the best-known story regarding these three goddesses.
The Greek for crane is Γερανος (Geranos), which gives us the Cranesbill, or hardy geranium. The crane was a bird of omen. In the tale of Ibycus and the cranes, a thief attacked Ibycus (a poet of the 6th century BCE) and left him for dead. Ibycus called to a flock of passing cranes, who followed the murderer to a theater and hovered over him until, stricken with guilt, he confessed to the crime.
Pliny the Elder wrote that cranes would appoint one of their number to stand guard while they slept. The sentry would hold a stone in its claw, so that if it fell asleep it would drop the stone and waken.
Also, the word "pedigree" comes from the Old French phrase, "pie de grue", which means "foot of a crane", as the pedigree diagram looks similar to the branches coming out of a crane's foot.
A crane is considered auspicious in China, Korea, Japan and Vietnam. It is one of the symbols of longevity and is often represented with other symbols of long life, such as pine, bamboo, and the tortoise. Vietnamese people consider crane and dragon to be symbols of their culture. In feudal Japan the crane was protected by the ruling classes and fed by the peasants. When the feudal system was abolished in the Meiji era of the 19th century, the protection of cranes was lost. With effort they have been brought back from the brink of extinction. Japan has named one of their satellites tsuru (crane, the bird). According to tradition, if one folds 1000 origami cranes one's wish for health will be granted. Since the death of Sadako Sasaki this applies to a wish for peace as well.
Also, traditional Chinese 'heavenly swans' (tian-e) or 'blessed cranes' (xian-he) were messengers of wisdom. Legendary Taoist sages were transported between heavenly worlds on the backs of cranes.
Rumour has it there was a special crane in Tibet, who would answer the most
difficult of life’s questions. Little is known of what became of this magical
creature. Some legends state that it lives in an old pagoda, high upon a snowy
mountain. Some legends say it grew old and died at peace with nature. According
to the most believed legend the crane was reincarnated as an origami replica of
himself, still offering out sagely advice to all that seek it. It is said that
the crane has many friends with him including a gorilla, turtle, fox and bear."
- Cranes -
Wikipedia
Information,
Facts, References
Cranes
"The annual Spring Sand hill Crane Migration through Nebraska will see about
500,000 Cranes stop over sometime between late February and mid April on the
Platte River in Nebraska. They will stay for about 3 - 4 weeks to feed in the
cornfields during the day and roost in the shallow waters of the Platte River at
night before heading on north to Canada, Alaska, and even
Siberia. They migrate through an 80 mile
wide "Flyway" stretch along the Platt River from near Grand Island to west of
Kearney, NE. It is estimated that about 80% of the world's population of
Sandhill Cranes do an annual migration layover in this area of the Platte River.
An average Sandhill Crane has a wingspan of 5-6 feet, stands about 4.5
feet tall, and weighs about 12 pounds. They usually mate for life when they are
between 3 and 6 years old after a lengthy courtship that includes some very
elaborate and unusual "dances.""
-
Sandhill
Crane Migration
"Many cranes are renowned for their migratory habits. They breed in
cooler areas and migrate for winter to warmer feeding grounds. Those which
breed in warmer climates do not need to migrate. Juvenile cranes can fly 80 to
90 days after birth, but migratory types generally start to fly when they begin
the autumn migration. Young cranes learn migration routes as they follow older
birds. Migrating cranes fly in an echelon, a V-formation so that birds
following the leader save energy by not having to push aside the air as they
fly. The birds can cruise at speeds up to 70 km/h (45mph) and glide on thermals
over considerable distances. Whooping cranes, for example, travel 4,000km
(2,500 miles) in segments of 300 to 500 km (185 to 300 m), with several days en route
at staging areas. Migrating birds are vulnerable to changes in the habitat of
their breeding, stopover or wintering areas, and also to collisions with power
lines. When cranes fly they extend their neck fully, while herons fly with
their necks folded into an S-shape with their heads held close to their bodies.
Both trail their legs behind. Cranes usually stay with the same mate all their
lives. They are very gregarious, forming into flocks of thousands of birds.
Flocks of sandhill cranes larger than 100,000 birds are not uncommon. Cranes
can be long-lived - most writers cite an age of 40 to 60 years in captivity but
one notes a captive Siberian crane living for 83 years and fathering chicks at
age 78. Some cranes have elongated trachea which loops around in an expanded
breastbone to allow them to trumpet very loudly when alarmed, in flight and
during dances. Crane dances are spectacular - they bow and bob, throw their
heads back and trumpet, throw grass, stones and feathers into the air, leap up
and parachute back down on their broad wings. The crane dance is not only
associated with mating behaviour - cranes seem to jump for joy! Cranes sleep on
one leg, with the other drawn up to the body and the head tucked under the
wing. Cranes are opportunistic feeders with a varied diet. In summer they are
likely to eat insects, frogs, small fish, small rodents, small birds and
berries, and may scavenge dead animals. During migration they eat aquatic
animals, tubers and roots, and waste grain on farms. In winter their diet
includes small fish, snakes, crabs, clams and wild fruit."
- Thousand
Cranes Peace Network, Crane Behaviors
"The Siberian Crane, Grus leucogeranus, also known as the Siberian
White Crane or the Snow Crane, is a
bird of the family
Gruidae, the
cranes. This species breeds in arctic
Russia in
Yakutia and western
Siberia. It
is a long distance
migrant. The eastern population winters on the Yangtze River and Lake Poyang
in China, the central population at Keoladeo National Park, India (the last
Siberian Crane in this population was observed in 2002), and the western
population in
Fereydoon Kenar in Iran. It breeds and winters in wetlands, where it
feeds on the shoots, roots and tubers of aquatic plants. This is a large
white crane, typically 4.9-8.6 kg (10.8-19 lbs), 140 cm (55 in), and 210-230 cm
(83-91 in) across the wings. Large males can exceed 152 cm (60 inches) and weigh
over 10 kg (22 lbs). Adults are all white, except for a dark red mask extending
from the bill to behind the eye and black primary wing feathers. It has a yellow
iris and reddish legs. The male is slightly larger than the female. Juveniles
have a feathered mask and buff or cinnamon plumage. The voice is flute-like and
musical. The status of this crane is critical, as it is expected to
undergo a rapid population decline in the near future. The wintering site in
China holding an estimated 98% of the population is threatened by hydrological
changes caused by the Three Gorges Dam and other water development projects. The
world population is estimated to be around 3,200."
- Siberian
Crane - Wikipedia
"Cranes are large, long-legged and long-necked
birds of the order
Gruiformes,
and family Gruidae. Unlike the similar-looking but unrelated
herons, cranes
fly with necks outstretched, not pulled back. There are representatives of this
group on all the continents except Antarctica and South America. Most
species of cranes are at least threatened, if not critically endangered, within
their range. The plight of the
Whooping Cranes of North America inspired some of the first US legislation
to protect endangered species. They are opportunistic feeders that change
their diet according to the season and their own nutrient requirements. They eat
a range of items from suitably sized small rodents, fish, amphibians, and
insects, to grain, berries, and plants. Most have elaborate and noisy
courting displays or "dances". While folklore often states that cranes mate for
life, recent scientific research indicates that these birds do change mates over
the course of their lifetimes (Hayes 2005), which may last several decades.
Cranes construct platform nests in shallow water, and typically lay two eggs at
a time. Both parents help to rear the young, which remain with them until the
next breeding season. Some species and/or populations of cranes
migrate over long distances, while some do not migrate at all. Cranes
are gregarious, forming large flocks where their numbers are sufficient."
- Cranes -
Wikipedia
International Crane Foundation
Many
Swans: Sun Myth of the North American Indians. By Amy
Lowell.
Modern
Interpretaions of the Six Swans. By Heidi Ann
Heider.
Sandhill
Cranes Migrating near the Platte River in Nebraska. Google Video, 2:37
minutes.
Swans
of the World: In Nature, History, Myth and Art. By A. Lindsay
Price. Council Oak
Distribution, 2003. 196 pages. ISBN: 0933031815.
Thousand Cranes Peace Network
- Crane Lore
Three White Cranes, Two
Flyways, One World
The Twelve Wild Swans: A Journey to the Realm of Magic, Healing and Action.
By Starhawk. Harper San Francisco, 2001. 352 pages. ISBN:
0062516698.
Waterfowl:
An Identification Guide to the Ducks, Geese and Swans of the World. By
Steve
Madge. Illustrated by Hilary Burn. Houghton Mifflin Company, Reprint
Edition, 1992.
ISBN: 0395467268.
Bear
Tiger
Monkey
Deer
Crane
Dragon
Frolics
Table of
Correspondences, Associations, Symbolism
Crane Frolics
Correspondences and Alchemical Associations for the Crane:
Crane
Animal
Attributes: Relaxation, Peacefulness, Calmness, Serenity, Balance
Element: Fire
Direction: South
Season: Summer
Color: Red
Yin Organ: Heart
Yang Organ: Small Intestines
Energetic Movements: Rising, Growth, Lifting, Radiating, Dispersing
Temporal Associations: Late Morning, Noon, Summertime, Age: 30-40 years
old
Healing: Heart, Circulatory System, Arteries, Large Intestine, Tongue
Healing Sound: Heart: "Ho". Sounds like hoo in the word
'hook'."
Alternative Healing Sounds: "Haa." "Hawwwwww." Inhale "Chu" and exhale "Haa"
Encourage: Warmth and Vitality (Yang); Love and Patience
(Yin)
Reduce: Disorganization, Unreliability, Impatience, Blame
Associations: Propriety, Order, Joyfulness, Intimacy, Trust.
The assignment of alchemical and magickal correspondences to the Crane vary amongst practitioners of the Five Animal Frolics, qigong theorists, and Taoist Alchemists. The following authors have provided tables of correspondences: Mantak Chia, Kenneth Cohen, Franklin Fick, Mike Garofalo, Alan Graham, Livia Kohn, Joseph Morales, Ken Morgan, Nancy Seeber, Yang Jwing-Ming, and Oberon Zell-Ravenheart.
Readers should keep in mind that knowledge of these alchemical and magickal correspondences is of some usefulness to most practitioners. The true Adepts and playful Wizards will need to pay very close attention to correspondences. Theses associations have a long history in China and their meanings are part of the mental aspects of the Five Animals Frolics Daoyin practice. Daily practice of the Frolics, often outdoors, is essential to embody these cosmic principles.
A wise person will always try to understand the cosmic forces that influence and/or rule our lives: the air we breathe, the sun that warms the earth, the water that sustains all living beings, the plants and animals of our world, the human technology that makes our lifestyles possible, the ideas and values that constitute our spirit. These forces are symbolized by Air (breath, energy), Fire (sun, hearth), Water (rain, snow, lakes, sea, ponds, wells), Wood (plants, trees, fruit, grains, food), Animals (Deer, Crane, Monkey, Tiger, Bear, Dragon, etc., domesticated animals, food, humans), Metal (technology, science, agriculture, earthly resources), Humanity (persons, family, village, state, society, culture), Spirit (mind, wisdom, Shen, Dao), and the Unbounded (imagination, fantasy, spirits, divine, Wu, Heaven).
In China, the Five Elements (Phases, Processes, Cycles) are: Earth, Fire, Water, Wood, and Metal. In the West, the Five Elements (Materials, Substances, Components) are Earth, Fire, Water, Air, and Spirit (Aether).
Here is my current table of correspondences for
the Five Animal Frolics Daoyin:
| Animal | Element | Season Time Age |
Direction Weather |
Organs Body |
Mental Psychological |
Animal Characteristics |
Energetics |
| Deer | Wood | Spring Green Morning Young 10-20 Planting |
East Wind |
Yin: Liver Yang: Gallbladder Joints, Tendons Tears Vision, Eyes |
Benevolence/Kindness Ren Anger, Shouting Spirit Patience & Subtlety |
Gentleness Calmness Alertness Herbivorous Woodlands |
Rising, Expanding, Lifting Sound: Hsü
|
| Crane | Fire | Summer Red Midday 30-40 Growth |
South Heat |
Yin: Heart Yang: Small Intestine Blood Vessels Muscles Sweat Touch, Hands |
Propriety Order Li Joy, Laughing Calmness Control/Chaos Heaven |
Lightness Herbivorous Primarily Omnivorous Sometimes Flying Longevity Steady/Balanced Migratory Marshlands |
Radiate, Disperse, Scatter, Rise Sound: He |
| Monkey | Earth | Harvest Yellow Afternoon 40-50 Transformation |
Center Southwest Humid |
Yin: Spleen Yang: Stomach Spit Muscles Joints/Wrists Taste, Mouth |
Trust Xin Pensiveness, Worry, Reflection Singing Empathy, Sympathy Humanity |
Openness Agility Herbivorous Curiosity |
Knot Sound: Hoo |
| Tiger | Metal | Autumn White Evening 50-60 Harvest |
West Dry Windy |
Yin: Lungs Yang: Large Intestine Nasal Mucus Whole Body Skin Smell, Nose Breathing |
Righteousness Integrity Yi Grief/Sadness/Crying Anxiety/Sorrow, Letting Go Body |
Ferocity Strength Awareness Carnivorous |
Speed Leaping Constrict Sound: Si |
| Bear | Water | Winter Blue Black Nighttime 70's+ Storage |
North Cold |
Yin: Kidneys Yang: Bladder Lower Back Spit Bones Hearing , Ears |
Wisdom Zhi Honesty Confidence/Worry Fear Earthiness Inner Focus |
Rootedness Lumbering Hibernating Sensitive Smelling Omnivorous |
Gathering, Absorbing Wavelike, Dropping Sound: Chui |
I have reflected on and developed my own schemas and correspondences tables. Readers might want to look at my interpretations of the Trigrams of the I Ching.
I also developed a table of correspondences for the Baguazhang Qigong Animals circle walking practices. In the Bagua Qigong the two "Birds" are the Hawk and Phoenix:
Animal Frolics Qigong Deer Crane Monkey Tiger Bear Dragon
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Some contents on this webpage were
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moved on June 15, 2009 to:
Animal
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This webpage was last modified or updated on May 29, 2013.
Five Animal Frolics Qigong (Wu Qin Xi)
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