The Crane is the symbol of longevity, grace, wisdom and peace.
The Crane is one of the five animals of the Wu Qin Xi or Five Animal Frolics, an ancient set of Qigong practices. The other animals being Tiger, Deer, Bear, and Monkey.
In Qigong practices, the Crane is associated with both the heart and the lungs.
Expansiveness, joy, summer. The Crane spreads its wings. We open our hearts.
Autumn, conserving energy, rooting, letting go. We spread our wings, nurturing the lungs. We also contract and conserve. The movements of Autumn.
Autumn is a beautiful time of the year, and also a challenging time for those with respiratory vulnerabilities.
By opening the heart center and feeding the lungs, we are strengthening our Wei Qi, our natural defense against pathogens, germs. Read about Wei Qi in a post I wrote called "Autumn and Immunity."
Below is a video by “Qigong with Kseny” practicing Crane forms. I'll supplement her lovely video with a brief elucidation of functions and effects of the forms. Good word, right?
After a brief "hook-up" calming the Qi, Kseny practices a form I call Sleeping Crane. This is the first form of the set called "White Crane Spreads its Wings."
Inhale our "wings" overhead while raising onto our tip-toes. Exhale as we bend forward and downward, wrapping our wings around our knees.
We expand and contract. Reaching up, we lengthen the lung and large intestine meridians on the arm. We create space in the ribcage and the abdomen. On our tip-toes we activate a point on the bottom of our foot called "Bubbling Spring." By bending forward and downward we create space in the spine and gently massage the abdominal organs. We also send our Qi downwards, feeding our roots.
Now, the Crane Spreads its Wings. Flapping our wings promotes respiration and expands our lung capacity. We are flying like a crane.
As we raise our wings we focus on the thumb and index finger stimulating the movement of Qi along the lung meridian and its partner the large intestine meridian.
This is also a balancing form. It is important to feel the weight shift from one leg to the other. We empty the leg that is going to be lifted, and "pour" the weight into the supporting leg.
We shift the weight to one leg and extend the other leg back while our wings also move back. We are displaying our proud hearts. We are expanding our chest.
Two other meridians are stimulated during these forms, the Du Mai, running up the spine and the Ren Mai running down the front of the body.
And don't worry, you're not expected to bend your knees backwards.
The Wu Qin Xi, Animal Frolic forms, were standardized by Hua Tuo, a leading physician during the Eastern Han Dynasty (25-220 CE). His inspiration came from observing the animals and also from ancient Shamanic dances.
There are numerous YouTube videos of the Five Animal Frolics. But, I supplement these with videos of the actual animals moving. The ancient Shamans practiced with the goal of becoming the animals. I love this video by Yasuhiro Nagata. Become the Crane.
Autumn is a beautiful time of the year, and also a challenging time for those with respiratory vulnerabilities.
By opening the heart center and feeding the lungs, we are strengthening our Wei Qi, our natural defense against pathogens, germs. Read about Wei Qi in a post I wrote called "Autumn and Immunity."
Below is a video by “Qigong with Kseny” practicing Crane forms. I'll supplement her lovely video with a brief elucidation of functions and effects of the forms. Good word, right?
Inhale our "wings" overhead while raising onto our tip-toes. Exhale as we bend forward and downward, wrapping our wings around our knees.
We expand and contract. Reaching up, we lengthen the lung and large intestine meridians on the arm. We create space in the ribcage and the abdomen. On our tip-toes we activate a point on the bottom of our foot called "Bubbling Spring." By bending forward and downward we create space in the spine and gently massage the abdominal organs. We also send our Qi downwards, feeding our roots.
As we raise our wings we focus on the thumb and index finger stimulating the movement of Qi along the lung meridian and its partner the large intestine meridian.
This is also a balancing form. It is important to feel the weight shift from one leg to the other. We empty the leg that is going to be lifted, and "pour" the weight into the supporting leg.
White Crane Dancing is a mating ritual. We stand and lift our beaks in a proud, contented fashion. Once again we are contracting and expanding. This time we contract the shoulders as we lift our beaks. As we lower our beaks, we relax and exhale.
We shift the weight to one leg and extend the other leg back while our wings also move back. We are displaying our proud hearts. We are expanding our chest.
Two other meridians are stimulated during these forms, the Du Mai, running up the spine and the Ren Mai running down the front of the body.
And don't worry, you're not expected to bend your knees backwards.
The Wu Qin Xi, Animal Frolic forms, were standardized by Hua Tuo, a leading physician during the Eastern Han Dynasty (25-220 CE). His inspiration came from observing the animals and also from ancient Shamanic dances.
There are numerous YouTube videos of the Five Animal Frolics. But, I supplement these with videos of the actual animals moving. The ancient Shamans practiced with the goal of becoming the animals. I love this video by Yasuhiro Nagata. Become the Crane.
I wish you good health and happiness
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