Five Animals Qigong

Wudang Five Animals Qigong is an ancient Taoist exercise designed to improve

ones health and longevity. As the name implies, the movements of this exercise
are based on the movements of five animals; the dragon, the tiger, the leopard,
the snake, and the crane.Each animal movement improves the function of a
specific internal organ.The dragon improves the kidneys, the tiger improves the
lungs, the leopard improves the liver, the snake improves the spleen, and the
crane improves the heart. Through dedicated practice, Wudang Five Animals
Qigong has the capacity to bring balance back to ones internal organ system.
When the internal organs are in balance, the body is able to work at its optimum
efficiency, thus improving the overall health and longevity of the practitioner.
In addition to bringing harmony back to the internal organs, Wudang Five
Animals Qigong also opens up the joints, lengthens the tendons, and strengthens
the muscles.Furthermore, this ancient exercise improves the functions of the
respiratory and circulatory systems as well; this not only allows the body to
deliver fresh, oxygen-rich blood to all the extremities of the body but it is also
assists with the elimination of deadly toxins.The overall function of Wudang Five
Animals Qigong is to the body soft and supple, like that of a child.If practiced
regularly, this exercise can literally reverse the aging process so that one can
enjoy the benefits of strong and healthy body well into their years.
The overall objective of this article is to introduce the practitioner to the many
benefits of Wudang Five Animals Qigong, and to compliment the video to provide
the practitioner with a solid base for practice.This article will cover eight key
elements necessary for practice: opening movements, dragon movements, tiger
movements, leopard movements, snake movements, crane movements, closing
movements, and standing meditation.In addition, basic principles for practice will
be included as well.
Please note, this article is in no way intended to replace real direction from a
certified instructor.Furthermore, Wudang Five Animals Qigong is not intended to
diagnose, treat, or cure any disease or ailment.Like any other physical activity,
one is advised to consult their primary health care provider before undertaking
these exercises.
OPENING MOVEMENTS
Start by standing strait and tall with your feet together, knees slightly bent, and
your hands down by your side. Take a slow breath in and open your feet to about
shoulders width.As you exhale, plant your feet firmly into the ground and sink
your weight.On the following inhale, allow the hands to raise slowly in front of you
until they reach shoulder height; as you exhale, let them drop slowly back down
to your waist.On the next inhale, let the arms rise up again, but this time along
your sides; once at shoulder level, exhale and slightly drop the elbows so that

they point to the ground.Now, turn the hands so that the palms face outwards
and the fingers point down.On the next inhale, bring your hands up over your
head and join them at the wrists, all while slowly tilting your head back and
turning your gaze up towards the sky.In this position, both palms should be facing
the sky as if holding up a large bowl.Hold your breath in this posture for as long
as you are comfortable, then exhale and bring the hands down the center line of
your body with the palms together in a prayer position.

While keeping the hands in a prayer position, let them go all the way down below
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.Exhale,
and lower your hands down once again while pressing the fingers together just
as you did before.Then, inhale as you relax and bring the palms back up to chest
level.This motion is repeated for a total of three times.End this motion on the
exhale with your palms pressed together just below the naval, then slowly turn
your hands so that your fingers now point to the ground and drop your hands to
about waist level.
This time, with your hands now in an inverted prayer position, bring the hands up
to chest level with an inhale while pressing the palms together.Then, with the
exhale, relax your hands and drop them down to the waist.Again, with the inhale,
bring the hands back up to chest level while pressing the palms together; then
relax with the exhale and let the hands fall back to the waist. This motion is also
repeated for a total of three times.End this sequence on the exhale with hands
still together in an inverted prayer position at waist level.To close, open the hands
out and up above the head with an inhale as if to gather a large ball of air.Then
exhale and bring the palms down the center line of the body as if to push the ball
of air deep into your belly.This concludes the opening movements.Now stand in
meditation for approximately three minutes.
Standing Meditation

There are three things to take into account during the standing meditation
practice: posture, breath, and intention.
The posture should be tall and relaxed. The feet should be parallel and placed
shoulder width apart with the weight evenly distributed; keep the knees soft but
do not allow them to buckle inwards. Release the tension of the face, head, neck,
shoulders, back, rear, thighs, and feet and allow the earth to completely support
the body.
The breath should be full and comfortable. Try to keep the breath slow, soft, and
even at a rate of four to six breaths per minute. The external flow of breath is a
reflection of the internal flow of energy; by regulating the breath, one can regulate
the heart rate and chi flow of the body inducing relaxation and ease.
The intention should be focused but gentle. Allow the eyes to lightly gaze on the
floor three to six feet ahead. Keep the attention on the breath, concentrating it
deep into the naval. Try to still the mind. Avoid distracting thoughts that take the
mind off of the present moment of practice.
Dragon
From the standing meditation posture, open by raising both arms forward to the
chest level and then dropping them back down to the waist just as it was done in
the opening movements. From here, turn both hands as if "holding a ball" with
the right hand above the left at the level of the naval. Step out with the left foot
into a "bow stance" while the right palm pushes up towards the sky and the left
hand moves out laterally to the left as if throwing a frisbee. Try to turn completely
around while keeping both feet planted firmly in a "bow stance." This is the full
extent of the motion. Hold this posture for three to nine seconds while
comfortably holding a full breath and directing the eyes to the left palm.

From this position, slowly turn back to the front and bring the left foot back so that
the feet are again at shoulder width. In addition to the step, simultaneously circle
the arms back to "hold the ball" except this time the right hand is on the bottom.
Repeat this motion on the right side to complete one whole round; three rounds
make a full set. Once a full set is complete, close by opening the hands down,
out, and up as if outlining a huge ball. Gather to the eye level and then drop the
hands down into the yin yang position just as in the opening movements. Enjoy
the standing meditation posture for approximately three minutes.
Tiger
From the standing meditation posture, open the same way as in the opening
movements and the dragon by letting the arms raise and fall in front in time with
the breath. From here, step out with the left foot to assume a standard "horse
stance." Again, bring the arms up the front with an inhale, but this time draw the
hands back so that they are near the shoulders. Now, with the exhale, sink deep
into the "horse stance" while pressing both palms forward; the fingers should be
bent at the tips so as to resemble a "tiger paw."
With the inhale, circle both hands outward and then draw them back towards the
shoulders. Then, with the exhale, push the arms strait back with the hands still in
a "tiger paw" to stretch the chest and shoulders. With the inhale, turn the hands
again, and relax as the hands are drawn back to the shoulders in a scooping
motion. This completes one whole round; three rounds make a full set. Once a
full set is complete, close by pushing the hands forward and bringing the left foot
back so that the feet are again at shoulder width. Allow the hands to drop back to
the waist and assume the standing meditation posture; enjoy this stance for
another three minutes.

Leopard
From the standing meditation posture, open in the same manner as in the
previous movements and circle the hands to "hold the ball" with the right hand
will be on the bottom. Step out with the right foot into a "bow stance" and let the
left hand remain stationary as the right hand moves out laterally to the right side
as if throwing a frisbee. Once fully extended to the right, sink into a "horse
stance" as the right hand pushes back, behind the neck and over to the left side;
in time with this movement, allow the left palm to face up as if to protect the right
armpit. This is the full extent of the motion; try to hold it comfortably with a full
breath for three to nine seconds while the eyes remain fixed on the extended
right hand.

From here, allow the right hand to drop down as the body returns to a "horse
stance." In a continuous motion, bring the right foot back to shoulder width and
circle both hands back to "hold the ball" with the left hand now on the bottom.
Repeat this motion on the other side to complete one round; three rounds make
a full set. After a full set, close in the same way as the dragon by opening the
hands down, out, and up as if outlining a huge ball. Gather to the eye level and
once again assume the standing meditation posture. Hold this stance for another
three minutes.
Snake
From the standing meditation posture, open again in the same way as the other
movements. After the opening, draw the left hand back and the right hand
forward as if outlining two circles. While stepping the right foot out into a "bow
stance," 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 now
palm down and move the left hand down as the body sinks into a "snake creeps
through grass" posture. While remaining low, shift the weight to the left side and
lead with 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. Hold it with a full breath for three to nine

seconds while keeping the eyes focused on the right hand. From this posture,
simply drop the right hand so that the body is now in position to repeat the same
movement on the other side. Completing the motion once on both sides makes
one round; three rounds complete a full set. After a full set, the closing
movements are made by standing back up and moving the right leg back to a
shoulder width position while the arms gather in the same manner as the dragon
and leopard movements. End with the hands in yin yang position and enjoy
standing meditation for another three minutes.

Crane
From the standing meditation posture, again, open in the same way as the other
movements. After the opening, allow both hands to open out towards the sides
until they are parallel with the ground. From here, lift the left knee above the
waist and extend the leg strait out with the toe pointed forward. Balance on the
right leg as the left leg circles out, around, and back. Lean forward to lift the left
leg as high as possible while keeping the head up and the arms level. This is the
full extent of the motion. Hold this posture with a full breath for three to nine
seconds.

From here, slowly drop the leg and return back to the standing position before
bringing the back down into the yin yang posture. To do the motion on the other
side, simply raise the arms out to the sides; it is not necessary to do the opening
movements again. Completing the movements once on both sides makes one
full round; three rounds make a set. Once done, repeat the closing movements
three times before bringing the left foot in next to the right and letting the hands
rest along the sides. This concludes the Wudang Five Animal Qigong.
Principles for practice
Breath:
Breath is probably the most important part of the Wudang Five Animal Qigong
practice. Qigong can be literally translated as "breath work" or "energy skill," and
as mentioned earlier, the external flow of breath is a direct reflection of the
internal flow of energy, therefore it is very important to be mindful of the breath.
During practice, the breath should remain natural and comfortable; it should
never be strained or stressed. In addition, the breath should also be in time with
the movements; the inhale and exhale of the breath should act as the push and
pull behind each motion. Proper breath is essential for effective qigong practice.
Environment:
Only a small amount of space is needed to practice the Wudang Five Animal
Qigong, but it is advised to find a clean and quiet environment for practice. Areas
such as a beach, forest, or mountain side where the air is fresh and clean are
ideal. Spaces that are crowded or busy are not recommended for it will be far too
easy to be distracted.

Time and Frequency:

The full set takes approximately thirty to forty-five minutes to do correctly. If the
time needed to do the whole set is not available, than only do a portion. It is far
better to do only a few movements wholeheartedly than to rush through the entire
set in a half-hazard manner. Furthermore, a consistent practice is necessary in
order to experience real benefit; therfore this exercise should be practiced at
least once every day.