THE AUSPICIOUS CRANE

The auspicious Crane is often depicted in Chinese and Taoist culture. The Crane Qigong Forms balance the practitioners body, mind and heart.

"When the heart is at ease, the body is healthy."

Qigong offers a number of Crane Forms also known as Crane Frolics. Our bodies become crane like as we move our arms like wings, compress and open our chest and focus on movement of Qi along four meridians associated with the element of Fire. We become the crane. Remember that each element is associated with a season, an animal, an emotion, a taste, a sense organ...





We expand, compress, spiral and focus on the Heart Meridian (HT) which runs from the armpit, down the inside arm, and to the fingernail of the pinky finger.

Shenmen (HT 7) is one of the "celebrity" points (it's a thing, really) on the Heart Meridian. It helps nourish the blood and cool/calm down the internal fire making it a good point for the mind, emotions, and heart-related issues such as stress, anxiety, insomnia, and palpitation.



The Heart Meridian is a Yin meridian. Its Yang parter is the Small Intestine Meridian (SI). Both are Fire Element Meridians, both associated in joy or if out of balance agitation. 

Working the SI Meridian cools heat while relieving shoulder pain. As you can see below the SI Meridian travels up the arm, across the scapula, up the neck, through the jaw and ends at the ear. That end of the line point, SI 19 helps with ear problems including tinnitus.




But wait, there's more. The Fire Element is supported by not the usual two, but four meridians. We have the Pericardium Meridian which supports and protects the heart. And, the Sanjiao Meridian, also known as the Triple Heater which controls our fight or flight response. These meridians also travel up or down the arms.


Heron, Batik by Jan Wilken
Provided by: Eastern Shore Art Center in Fairhope Alabama
https://www.facebook.com/EasternShoreArtCenter


And now, the CRANE FORM as taught by Nick Loffree

BA DUAN JIN - 8 BROCADES

The Eight Brocades are possibly the most practiced set of Qigong forms. These are considered Medical practices, rather than Spiritual or Martial. 

Silk, especially white silk, is symbolic of purity and softness. The movements of the Eight Brocades are smooth and flowing. 

As we practice, we focus on breathing, stretching and contracting, and of course mindfulness. The health benefits include increased joint mobility, structural stability, focus of the mind and gentle nourishment of Qi. 

There are various interpretations of the movements, some simple, some slightly more complex. I have included videos of Mimi Kuo Deemer and of Shi Heng Yi of the Shaolin Temple. Both are quite beautiful. 

Two Hands Support the Heavens This move stimulates the "Triple Heater" (Sanjiao) Meridian. The Triple Heater is the body’s thermostat. The hands move upward, interlacing at the level of the forehead and reach, palms up, towards the sky. The hands lower out to the sides. 

The Triple Heater regulates our body temperature. Emotionally, the Triple Heater supports how we interact with ourselves and others. If it is out of balance we may feel aloof or on the opposite end of the spectrum, too friendly, too eager to please. By lowering our hands to the sides we are defining the outer boundary of our Wei Qi, our defensive “field” keeping physical and emotional pathogens at bay. 

Drawing the Bow and Letting the Arrow Fly While in a lower horse stance, we draw a bow to one side and then the other. This action focuses our attention on the waist area, the kidneys and spleen.

The acting of drawing a bow is done with great intention and aim using the eyes to set our intention. Yi. Traditional Chinese Medicine (TCM) speaks of the eye as being the sense organ of the liver. The liver balances anger and action. drawing the bow takes place at the level of the heart, cultivating clear direction. 

Separate Heaven and Earth This has become on of my favorite forms. We raise and lower our hands simultaneously reaching for the sky and the earth. One hand reaches upwards, the other downwards, palms facing the sky and the earth. The hands are then lowered back down towards the solar plexus and trade positions. 

In a previous blogpost I wrote about reaching for the rising heat and downwards to the falling coolness and bring them back together to create balance. Yin and Yang. We are also strengthening the Qi of the stomach and spleen. If the stomach and spleen Qi is out of balance we may feel anxious and may over-analyze.

A diagram published by Roger Jahnke 

Wise Owl Gazes Backwards to Eliminate 5 Fatigues and 7 Illnesses This is a stretch of the neck to the left and the right in an alternating fashion. As we turn our head to one side, looking over the shoulder, our hands rotate so that the palms are facing out and the thumbs pointing behind us. The principle action is the turning of the head, creating space in our cervical vertebrae and lengthening neck muscle. 

While practicing this form, I anticipated a question. What are the 5 fatigues and the 7 illnesses? In Taoism the head is considered to be the home of the inner gods, which I think of as intuition. I welcomed my fellow practitioners to come up with their own list of 5 fatigues and 7 illnesses. Each person will have a different list. 

Sway the Head and Shake the Tail This is said to regulate the function of the heart and lungs. The primary aim is to remove excess heat (xin huo) from the heart. Xin huo is associated with heart fire in TCM. We squat in a low horse stance, places the hands on thighs with the elbows facing out and twists to glance backwards on each side.

By calming heart fire (xin huo) we are cultivating a sense of kindness and harmony. Or, as it’s called in Buddhism, Meta, loving kindness. 

Two Hands Climb the Legs to Strengthen the Kidneys and Waist By placing our hands on the lower back we are drawing our intention to the kidneys which are considered to live in the water center. . The hands lightly move down the back of the legs to the feet, circle around and climb back up the inner legs to the Dan Tian and then up along the chest, passing the forehead and up to the sky. 

We are gently massaging the kidney and bladder meridians which are related to the water element. By balancing the water element we are cultivating inner stillness, plus inner strength, and also ease, Wu Wei, effortless action. 

Punch the Fists with and Angry Gaze. What? Anger in a Qigong practice? Anger is a natural emotion. If it is suppressed it can become destructive. While in a horse stance we punch forward first with one fist and then the other. 

Anger can be either destructive or constructive. Destructive anger causes us to lash out and potentially cause harm. Constructive anger is fuel to create positive change. I invite practitioners to create a soft relaxed fist with the hopes that this will create a sense of constructive anger.

Bouncing on the Toes We bend forward starting by lowering the head, then curling down the spine until we are dangling towards the earth. Then, we roll back up and bend backwards, but only slightly. We then stand erect, being supported by the Bai Hui, the crown of the head.

Then we lift up onto our tiptoes hold for a breath and then drop the heals back down quickly creating a vibration and a slight rocking motion. The gentle shaking vibrations smooth out the Qi while also strengthening bone density. Mimi Duo Deemer uses the visual example of filling a jar with flour, then tapping it gently to let the flour settle.

   Enjoy! 

    

YI, SONG, TING

After hearing me ramble on during a podcast hosted by my teacher and friend Jess Reynolds, a listener wrote to me asking that I elaborate about incorporating Qigong into bodywork sessions. Me elaborate?

Here was my simple answer to Lesley’s question.

Lesley planted a seed. It's her fault. Look out. 

Three words are associated with Taoist practices: 

Yi, meaning intent, concentration or mindfulness. 

Song, (pronounced with a long "o") relaxing or letting go. 

Ting, listening. 

Yi, Intention takes the form of big picture goal setting, and then working towards that big picture using concentration and mindfulness. 

I practice forms of Stick Qigong. One is called Taiji Yang Sheng Zhang. Taiji, another spelling of T'ai Chi, is a martial art. So the movements are coordinated with stick wielding and guided breath and visualization. There are eight beautiful exercises in this form that are seamlessly strung together. 

Intention: Let's look at one form of Taiji Yang Sheng Zhang, namely Iron Stick Calms the Sea. Don't be put off by the name, we use wooden or bamboo sticks not iron sticks.

As explained by the Chinese Health Qigong Association: "Wrist rotation makes up for the lack of such movements in daily life, effectively preventing wrist injury. Guiding the Qi with the stick, and imagining the absorption of nature's essence into your Dantian from the Baihui acupoint nurtures the soul, and helps maintain vitality." Intention, Concentration and Mindfulness. Yi.

While pondering different stick forms, I stumbled on videos of Western Stick Workouts. Sticks are used in exercises that combine joint mobilization, strength training, and active stretching to increase athletic performance, reduce risk of injury, and accelerate recovery. Truly noble intentions, and the workouts can and should be done with intent, concentration and mindfulness. But, I enjoy the references to acupoints and the Dan Tian.

Perhaps a clearer example would be Vinyasa Yoga and Core Yoga. I began my yoga practice at an ashram. The yoga was taught as "moving meditation." My intent was to focus, stop the chatter, and make space in my body. The meditation was focused on moving from one asana to another. What happens between picture #1 and #2? That's the important part of the practice for me. Excuse my over-simplification here, but the primary intention of Core Yoga is to build core strength.



Song, "letting go" is sometimes difficult. We have to change our mindset. What if we use the word relax instead? We learn techniques, we memorize when to inhale and exhale, we correct our body mechanics... What if we just relax and experience after we've learned the "inhale, exhale" stuff? Once this happens, we move effortlessly. New term: Wu Wei, pronounced Woo Way. Meaning: effortless action.

Ting translates as “listening” but it might be better to express it as “heightened awareness.” We learn by listening with our ears, eyes, and even touch. We spend a lot of time in the land of chatter or pensiveness. But then, the chatter hopefully slows down and we feel. We "listen to the energy." It becomes non-verbal. Our movements become a dance. The dance is effortless. Wu Wei.
                    

Qigong and bodywork. I was practicing Qigong with a couple of people the other day. I was teaching the movement, the breath work and the intention of the forms. “Move your body this way; inhale, exhale; by doing this form we are…” I gave the instructions and then I let them practice in silence. I turned my attention to watch their forms. How beautiful they looked. I told them so, they relaxed even more and let the flow happen. Wu Wei, "effortless action." 

As a bodyworker, I begin sessions by observing the client, asking questions, and formulating an intention. That intention will evolve once I place my hands on their body. Touching tells me a lot. I may use techniques common to Swedish Massage, Thai-Yoga Massage, Chinese Tui Na Massage, Qigong Healing, breath-work, but only as “dance steps.”  When I relax and listen to how the client is responding, we dance. I "listen" from the outside. They "listen" from the inside. It's effortless: Wu Wei. 

I've been practicing Dragon Qigong forms. I was recently giving a massage and found myself moving like the Dragon. I had become the Dragon. I relaxed and I KNEW when to inhale and exhale. My body mechanics became organic and free. The massage was effortless, the client loved it. Wu Wei. 

As a music teacher, I encourage the same process. I teach the technique, point out the dynamics and tempo markings. After instructing the technical skills, I ask them to make music by letting go of the technique. Express. Tell me a story, make me want to dance, paint me a picture. Let go of focusing just on technique. Listen to your story. Enjoy. The student in the photo is an excellent performer. But, he can become very stuck, worried about technique. One day, I had him put his viola down and practice a simple Qigong form. "Okay, now play." He did so, beautifully. Wu Wei.

The intentions of Qigong practices are applicable to bodywork practices. To name a few:

Opening joints

Lengthening muscles and fascia

Softening adhesions

Cultivating Qi

Encouraging movement of Qi along meridians

Focus

Relaxation

Letting go

Observation

Meditation

CONNECTING

We coil, we twist, we extend, we contract, we loosen, we stretch, we bend, we move. 

Move effortlessly: Wu Wei.

Challenge: how can you apply these principles to your daily life? Recognize intention. Relax into an activity. Listen with your ears, eyes, and sensations. 

And now for some Stick Qigong

Time to ponder: 

What does it mean when someone says "I had the best intentions." What if those intentions don't work out? Were they still good intentions? My answer is "yes." 

“Intent in the human species is not fixed or locked into a rigid network of energy and information. It has infinite flexibility.”

Deepak Chopra

AND, if you have another hour to spare, here is the Podcast hosted by Jess Reynolds. 

Spotify Interview with Jess Reynolds

"Where the Yi goes, the Qi goes"

PURGING, TONIFYING, AND CIRCULATING QI

The focus of our Qigong in a Park practice this week began with Purging forms. Why purge?

As Lee Holden says: "In order to cultivate new, nourishing energy, it’s important to first let go of anything that’s holding us back. Whether we’re feeling stressed, anxious, or emotionally burdened, Qi Gong offers practices for releasing old energy so we can create space to grow. This process is called “purging.”

Purging is synonymous with "shaking it off." We're getting rid of something, namely our own thought patterns. We're cleaning house, we're evicting, we're dismissing, and emptying while making room for restoration, purification, and healing. You get the idea.

We used quick movements, sounds, and massage to purge what we no longer need.

Once we cleaned house, we had room to circulate good, healthful Qi. I chose to focus on placing Qi in the Laogong acupoints in the palms of the hands. I've been brushing up on my Qigong Healing skills and thought, "heck, let's share."

Two videos that helped me frame my practice. I of course took some liberties and added in some explanations and forms. Enjoy.

We also practiced a form of Separating Heaven and Earth. I love this form and all of its variations. We practiced the simplest form and then the more complex form from the Shaolin Temple in China. 

A little history: When the Bodhidharma came to the Shaolin Temple [around 500 C.E.], he found the monks were weak from sitting in meditation all day so he devised a series of Qigong exercises to energize their brains, prolong their lives and help them gain enlightenment.

When he passed away, he left behind a manual called Yijinjing which some have translated in English as Muscle Tendon Changing Classic. This manual was then used by the monks to increase their vitality and extend their martial arts capability.

Shaolin Qigong also has roots and Kung Fu. I personally find the Shaolin forms to be slightly more martial, more Yang, more active while being mindful, meditative. The form demonstrated in this video draws Qi to the core of the body, mixing "Heavenly Qi" with "Earth Qi."

Just a bit about Separating Heaven and Earth and Yin and Yang. Yang energy naturally rises, think fire. Yin energy naturally falls, think water. By pulling down that Yang fire from Heaven, and raising the Yin water from Earth, we are mixing the two to create a balanced Yin Yang Axis. A brief note: in Taoist practices, the word "Heaven" is synonymous with "Sky," perhaps without religious significance.  However, I invite people to think of "Heaven" however they like. 

Roger Jahnke, O.M.D. has a wonderful illustration of this action. But more about this later. 

FOURTH OF JULY QIGONG IN A PARK

 HAPPY FOURTH OF JULY!

Independence Day: Fireworks, Hot Dogs, Firecrackers, Picnics… 

For our Qigong in a Park practice today, I chose to balance the very Yang energy of the day with some meditative Yin energy. As I told the group, my image for Yang energy on a day like this is “extroverted.” I chose to take us to a more ‘introverted” Yin experience. 

We began with Silk Reeling, opening and massaging the joints. Swimming Dragon Qigong lead to Shibashi, 18 Forms. Take a look at the blogpost I wrote about Shibashi if you like. Or, enjoy and practice along with this video by Vivien Chao.