Wu Qin Xi (woo chin shee) Five Animal Frolics or Exercises imitate the movements of the tiger, deer, bear, monkey and crane. As with many Taoist and Shamanistic practices, the exercises were inspired by simple observation. The system was designed by a physician of the Eastern Han Dynasty (25-220 C.E.), Hua Tuo. Mr. Hua Tuo came to the conclusion that by watching and imitating the instinctual movements of animals, our own physical, emotional and spiritual needs may be met.
The exercises nourish the functions of the meridians and internal organs. Each animal is paired with an element and season, inspired by the 5 Element Theory of Traditional Chinese Medicine (TCM).
A quick review of the elements and seasons. Fire is related to summer. Earth: harvest (late summer, early fall). Metal: fall. Water: winter. Wood: spring. Here's an easy way to remember the elements: wood feeds fire, fire nourishes earth, earth creates metal, metal feeds water, water nourishes wood.
It's not uncommon for Qigong practitioners to mix it up a bit. Some find inspiration of the crane during the summer. I've known some to practice bear forms during the winter, although I wonder; bears hibernate in the winter. And while I adore naps, I don't feel the need to imitate napping. I've got that skill down.
Each animal has many forms, some Yin, some Yang. For example, Monkey Forms include: Raising the Monkey's Paws, Monkey Grabs a Peach, Monkey Turning, Monkey Picking, Monkey Catching, and other captivating moves.
My favorite animal? You probably guessed. The monkey! I consider myself to be a bit of a cheeky monkey. The monkey is nimble and clever. The monkey scampers from tree to tree. Practicing the monkey forms we move quickly, with focus and balance.
MONKEY RAISES PAWS
Each animal has a hand position. The monkey paw is hooked, the tips of the fingers touching, the thumb tucked in, the wrist bent. Meridians end or begin at the fingertips. We connect these meridians with the position.
The paws are raised to an acupuncture/pressure point on the sternum. While doing so the shoulders are raised, the abdomen is lifted and the gluteals are activated both by lifting the torso and also lifting on the the tip-toes. Qi is drawn in and compressed at the Heart Center. And then released.
The act of compressing and then releasing is common in Western exercise techniques and Eastern bodywork practices. In Thai Yoga Massage for example, spots along the circulatory system are compressed, constricting blood flow. By releasing, the "flood gates" are opened, clearing stagnation. The same happens energetically with Qi.
RAISING MONKEY PAWS, KEY MOVEMENTS
Focus on creating a rooted posture when lifting the heels. Focus on lifting from the crown of the head, the Bai Hui. As you raise the arms up, the abdomen and gluteals are pulled in and then released as you lower down.
MONKEY GRABS A PEACH
This exercise involves foot and hand movement, twisting, reaching and visual focus.
Let’s set the story: The monkey sees a peach. It clears the branches and reaches for the peach. It then proudly displays the peach.
This form was initially tricky for me to learn. But, I went with the story told by my teacher Alex Hui and it became simple. And cheeky.
The eye-hand coordination sharpens the connection of the right and left hemispheres of the brain. Once we hook up the brain we begin moving as the monkey moves. With practice we become the monkey. Doing so encourages a joyful, uninhibited "play date" offering a break from an anxious or depressed mindset.
PICKING FRUIT, KEY MOVEMENTS
Focus on the coordination of the lower and upper body. The choreography of the arms involves a variety of movements: stretches, expansion and compression. Like a playful dance these movements are repeated symmetrically on each side of the body.
Todays practice:
And now, enjoy two videos by Alex Hui teaching two Monkey Forms.
Resources:
https://alexhui.com/
https://library.singingdragon.com/
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