Five Animals Qigong
Wudang Five Animals Qigong is an ancient Taoist exercise designed to improve one’s 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 snae, and the crane.!ach animal movement improves the function of a specific internal organ.The dragon improves the idneys, the tiger improves the lungs, the leopard improves the liver, the snae improves the spleen, and the crane improves the heart. Through dedicated practice, Wudang Five Animals Qigong has the capacity to bring balance bac to one’s internal organ system. When the internal organs are in balance, the body is able to "or at its optimum efficiency, thus improving the overall health and longevity of the practitioner.#n addition to bringing harmony bac to the internal organs, Wudang Five Animals Qigong also opens up the $oints, lengthens the tendons, and strengthensthe muscles.Furthermore, this ancient exercise improves the functions of the respiratory and circulatory systems as "ell; this not only allo"s the body to deliver fresh, oxygen%rich blood to all the extremities of the body but it is also assists "ith the elimination of deadly toxins.The overall function of Wudang Five Animals Qigong is to the body soft and supple, lie that of a child.#f practiced regularly, this exercise can literally reverse the aging process so that one can en$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 many benefits of Wudang Five Animals Qigong, and to compliment the video to providethe practitioner "ith a solid base for practice.This article "ill cover eight ey elements necessary for practice& opening movements, dragon movements, tiger movements, leopard movements, snae movements, crane movements, closing movements, and standing meditation.#n addition, basic principles for practice "ill be included as "ell.'lease note, this article is in no "ay 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.(ie any other physical activity, one is advised to consult their primary health care provider before undertaing these exercises.
OPENING MOVEMENTS
)tart by standing strait and tall "ith your feet together, nees slightly bent, and your hands do"n by your side. Tae a slo" breath in and open your feet to aboutshoulder’s "idth.As you exhale, plant your feet firmly into the ground and sin your "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"n to your "aist.*n the next inhale, let the arms rise up again, but this time along your sides; once at shoulder level, exhale and slightly drop the elbo"s so that
they point to the ground.+o", turn the hands so that the palms face out"ards and the fingers point do"n.*n the next inhale, bring your hands up over your head and $oin them at the "rists, all "hile slo"ly tilting your head bac and turning 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 of your 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 $ust as you did before.Then, inhale as you relax and bring the palms bac up to chestlevel.This motion is repeated for a total of three times.!nd this motion on the exhale "ith your palms pressed together $ust belo" the naval, then slo"ly turn your hands so that your fingers no" point to the ground and drop your hands to about "aist level.This time, "ith your hands no" in an inverted prayer position, bring the hands up to chest level "ith an inhale "hile pressing the palms together.Then, "ith the exhale, 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; then relax "ith the exhale and let the hands fall bac to the "aist. This motion is also repeated 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.Then exhale and bring the palms do"n the center line of the body as if to push the ball of air deep into your belly.This concludes the opening movements.+o" stand in meditation for approximately three minutes.
Standing Meditation
There are three things to tae 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 "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 support the body.The breath should be full and comfortable. Try to eep the breath slo", soft, and even at a rate of four to six breaths per minute. The external flo" of breath is a reflection 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 the floor 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 the mind off of the present moment of practice.
Dragon
From the standing meditation posture, open by raising both arms for"ard to the chest level and then dropping them bac do"n to the "aist $ust as it "as done in the opening movements. From here, turn both hands as if 1holding a ball1 "ith the right hand above the left at the level of the naval. )tep out "ith the left foot into a 1bo" stance1 "hile the right palm pushes up to"ards the sy and the left hand 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 full extent of the motion. -old this posture for three to nine seconds "hile comfortably holding a full breath and directing the eyes to the left palm.
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