Crane Frolics Qigong. The Crane Exercises mimic the way a bird moves its wings and stands on one leg. The movements are flowing and graceful. The Crane.
Table of contents
Standing Meditation Zhan Zhuang. Subject Index to the Cloud Hands Website. Quotes, Poems, Sayings, Lore. Taoist Qigong for Health and Vitality. By Sat Chuen Hon. Foreword by Philip Glass. The healing sound for the Heart in this book is "Ho" and is described on pp. Tao Te Ching by Lao Tzu. Bibliography, Links, Resources, Lessons, Notes. The Way of Qigong: Foreword by Larry Dossey.
Qigong Styles
New York Ballantine Books, One of my favorite books: The Crane Frolic is described on pp. Way of the Staff. Links, Bibliography, Quotes, Notes. Compiled by the Chinese Health Qigong Association. Beijing, Chine, Foreign Languages Press, Bibliography, Links, Resources, Lessons. Crane Takes Off from the River Bank. The Crane Frolic is described, including photographs, on pp.
Crane and Bear Exercises," Crane's Beak with the Hand Crane Stance 1. Breathing Crane I 3. Basic Crane Posture Crane Frolics described on pp. The two Crane Frolics exercises are described on pp. I began my study and practice of Taijiquan and Qigong in , and Yoga in I have elsewhere provide some general comments about the practice of the Five Animal Frolics.
I have also provided a Disclaimer about the practice of Qigong and Taijiquan. A careful review of all the available electronic media and books on the Crane Frolics showed me that no two teachers teach the same Crane Frolic exercise forms techniques, postures, movement sequences , nor do they give the movements the same names, nor do the total number of movements in a Frolic set remain the same. Some stand in one place and do the exercises, others move forward as they perform a set a of exercises. Therefore, I've chosen movements from various teachers that appeal to me the most, and have given my reasons for so choosing in the explanations and instructions that follow below.
In general, 1 I've not chosen very physically demanding exercises to help with creating feelings of calmness, ease, grace, and serenity that the Crane Frolic is supposed to engender, 2 nearly all the exercises chosen require some balancing effort, and 3 crane lore and crane behaviors in the wild were a factor in choosing and naming the exercises I have chosen so as to help with "pretending" to be a crane, or "becoming" a crane as shamans try to do.
Many people who do the Animal Frolics Qigong only do two movements for each animal, repeat the movement times, and then do the next Animal Frolic. This would require 10 movements 5 Animals with 2 movements for each Animal , for a total of repetitions.
In my private home practice, most of the time, I like to do just one Animal at a time. I practice the Crane Frolic movement set as described below, 5 movements; and with 4 repetitions of each movement, twice to each side. I do favor some spontaneity, freedom, and flexibility in choosing what Animal Frolic s to practice each day, and how to practice the Frolic.
Consequently, my private home practice is varied. Depending upon my interests, time available, mood, and what healing modality I feel is most needed by me, I feel free to play around with combinations and repetitions. We human beings, unlike our wild animal neighbors, are more varied and creative in our activities and responses to our environment. In some sense, we are "wilder" i. When I teach the Animal Frolics, I teach one animal at at time, appropriate to the season , and just teach that one animal frolic set with explanations and commentary relevant to the specific wild animal, healing benefits, history, Five Elements, healing sound, seasonal aspects, natural history, etc.
All the Crane Frolics teachers do speak of the same general mind-body principles to follow while doing the Crane Frolics Daoyin Qigong exercises: Stand up straight and tall. The heels touch and the feet and toes are angled out. The hands are in a "Crane's Hand" or "Crane's Beak" position mudra: The vison is wide-angled, diffused, with the eyes half open.
Relax Sung the body and mind. Bring the attention to the heart area. One should feel relaxed, joyful, and calm. Project outwards an Inner Smile of contentment, peace, and satisfaction. This posture is one familiar to all Taijiquan players, since all Taijiquan forms include this posture, although its execution varies by Taijiquan styles. In the Yang Style of Taijiquan it is called: I have seen large birds, white egrets, sit on a post by my pond and open their wings on hot days to cool themselves. Weight is in the back left leg.
Sink and root into the entire left foot. Raise the left hand to the left side, above the head, hand open, left palm facing forward. Lift the left arm up and out, rising, stretching the left lats and deltoids. Lower the right hand to the right hip, hand open, right palm facing down. Breathe in as you do this movement. Consciously, purposely, or imaginatively work to move bodily energy Qi , blood, feeling from the center of the body up to the upper left fingers and down to the Bubbling Springs Point in the right foot.
Exhale as you lower the hands back to the navel in the area of the Elixir Field Dan Tian, Hara, Manipurna Chakra and return to the crane stance and face forward again. Consciously, purposely, or imaginatively work to return bodily energy Qi , blood, feeling, Ki , Prana back towards the center of the body in the lower abdomen as you exhale and lower the left hand. Repeat the same exercise movement to the left side left toe stance, right hand high, left hand at side as you inhale; then exhale and return to center position and the Crane stance.
The arm that lifts high is the opposite arm of the foot extended forward left foot forward then right arm high. Note that in Yang Style Taijiquan the lower palm faces downward rather than forward in this Crane Frolic movement. Repeat the exercise movement, alternating between the left side and right side, from 4 to 8 times. Lift both arms up to the sides until they are both above shoulder level.
The hands take the shape of the Crane's Hand they move above shoulder height. The ladies in the pictures below are not using the Crane's Hand, but otherwise exemplify the posture desired when hands and knees are raised to the highest levels. As the arms raise up, lift the left knee up until it is about at hip level.
Breathe in as you lift both arms up. Pause for a moment at the highest point and look forward as if recognizing your mate or weetheart in a group. Then lower the left leg and arms simultaneously as you exhale.
As the hands come down to the sides of your thighs, bend the knees slightly and dip down a little. Then raise the arms up again as you lift the right knee up to hip height. Inhale as you rise, exhale as you lower down. Alternate the raising of arms and one leg for 4 to 10 repetitions. The height to which you will raise your knee depends upon your balancing skills, coordination, strength, confidence, and degree of skill.
Do try your best to raise the knee upward and draw your foot off of the floor. Folklore favors the idea that Cranes mate for life. Some scientific research indicates that they do mate monogamously for long periods, but may change mates after a long period of time - serial monogamy. Keeping the same mate means that their partner is special, recognizable, identifiable, and can be spotted in a group of Cranes feeding in a marsh or flying in formation during migration.
Lean back as you raise your arms up the sides of the body. As the arms are raised upward the palms face downward and the fingers are spread open. Inhale as you raise your arms and lean back. As the arms move down, turn the hands so that the palms are facing upward when you reach about waist level. Exhale as you move the arms downward. Some people might need to bring both fee together at this point so as to be able to balance well enough to perform part c of this movement sequence.
Begin to raise the arms forward and upward to above shoulder height, palms up, fingers open, arms out to the side. As the arms raise the left knee is drawn upward until it is at about waist height. Inhale as you drawn both arms and the left knee upward. Step back with the right foot to return to the starting position and a Crane Stance. The hands return to Dan Tian level. Exhale as you move from c to d.
Repeat the same movement sequence above a-d to the opposite left side i. Instead of stepping back in part d you could bring the foot back to alongside the other foot. Then turn the body slightly to the left and begin a repetition of parts a-d to the opposite left side.
You would need room for moving forward. Step forward with the right leg. Place the weight evenly into the right foot. Gradually lift the arms to the side and slightly backward, palms facing down.
Bear Frolics Qigong
Gradually lift the left leg into the air, and point the left toe. Balance on the right foot. Lift the head slightly and look forward. Inhale as you lift the left leg and lift both arms up. Hold in the upward position for a few moments. Then, exhale as you draw the left leg back down to the floor, and draw both arms down to the sides of the thighs.
As you exhale, imagine yourself as a Crane gliding downward, lowering and angling your wings to slow your descent, getting your feet ready to land on the muddy ground by the riverbank of the Platte River. With our breathing in we lift to flight. With our breathing out we prepare to land on the riverbank. Repeat the same movement to the opposite side: Alternate back and forth from side to side.
I prefer moving forward as I shift from side to side. However, if room does not permit, then step back with both feet into the Crane Stance before stepping out to the opposite side. The extended position, balancing on one leg, is held for 20 to 30 seconds B. Iyengar, Light on Yoga , , p. The Crane Frolic method is more like a Vinyasa or Flowing style of yoga, coordinated more with breathing pace without extended holding in a static isometric posture for longer periods of time.
We do see many gaggles of Canadian Geese in the winter months that migrate from as far as Alaska to the warmer climate and muddy rice fields of the North Sacramento Valley in California. However, I've never seen any cranes migrate to our area. The Daoist healing sound He is use to heal the heart and small intenstine, and is associated with the summer months. The Crane Frolic is intended to heal the heart, calm the mind, draw out a serene spirit, and be a summertime favorite. Bring your hands slightly forward so that he palms are facing each other at thigh level.
Focus attention on the point between the eyebrows [Upper Tan Tian] and on the point midway between the nipples [Middle Dan Tian], in order to open up these vital energy centers, then shift attention to the centers of the palms and the tips of the little fingers. Commence inhalation and, as you begin to raise your hands up and out to the sides, turn the palms so that they face towards the back, and extend the little fingers outwards as far as possible to activate the heart meridian.
When your breath is full and the hands reach shoulder level, commence exhalation through the mouth, aspirating the syllable her in the top of the throat He is pronounced as 'her' but without the final 'r', with mouth open, tip of tongue pressed against lower teeth, and syllable aspirating in the top of the throat on exhalation.
Visualize hot Fire energy streaming up and out of the heart with exhalation. When the breath is empty and your hands are back down in the front, pause to relax, then begin the next cycle on the next inhalation. Don't strain when breathing on the inhale or exhale. Some recommend and demonstrate a fairly loud sounding of the healing sound, while others recommend a very soft or nearly silent sounding of the healing sound. I favor a soft, gentle, and quiet but audible sounding of the healing sound on the exhale. What works for you? What do you feel comfortable with doing?
Begin in the basic Crane stance with the hands at the waist. The legs are separated with a shoulder's width. Stretch the fingers open. Inhale as you lift both hands up the center of the body, fingers pointing forward, arms about 24" apart. As the hands reach the neck begin to move both hands to the side, upwards, and backwards. Spread the arms as far apart as you can and to either side of the body as you lift both arms high above the head. Draw the arms up and back as you gently bend backwards. At the same time as the arms are lifted up and back, try to lift both heels off the ground, and come up on your toes.
Look up at the sky with your head drawn back. As you begin to exhale, gently draw the arms forward and down, straighten the back, look forward, and move the arms down to the waist. Repeat for 4 to 8 repetitions in a gentle, slow, calm, deliberate, and smooth manner. Back-bending while standing with the arms lifted above the head and with the hands touching is a commonly used hatha yoga posture called Anyvittasana. This exercise is a hyperextension of the back, stretching of the latissimus dorsi muscles of sides of the upper back, a stretching of the upper rectus abdominis, engaging the pectoralis major, and a tensing of the trapezius muscles in the upper back and neck.
This movement opens up the Middle Dan Tien i. Exercise of this area in the front of the body helps heal disturbed emotions, calms the spirit, strengthens the heart and lungs, and opens the Heart-Soul to the grace of light energy. The wide-spread arms held up high help establish a feeling of opening up, freeing oneself, and uplifting one's mood and spirit. You often see this ritual body posture in Christian revival meetings as a kind of "Saying Hallelujah" posture.
If the movement was done forcefully and with power and quickly it would be the flapping of the wings of a powerful bird like a Crane or wild Goose or for a human bodybuilder the performance of incline dumbbell flys. Quotations Crane Frolic and Crane Lore. The crane is light and ethereal, and excels in flying.
It is elegant and graceful, as if roaming the clouds or chasing the moon. While standing, it raises itself proudly like a lofty blue-green pine, standing eminently without moving. While practicing the Crane, one must have the far reaching attitude of the Crane extending its wings through layered clouds without the slightest constraint.
The attitude must be soft and supple, refined and leisurely. If the intent is heavy, the qi can easily stagnate and if the qi stagnates, the energy flow throughout the meridians cannot be harmonized. In the practice of this exercise, you should imitate a crane standing upright, with its beak uplifted and displaying a carefree and contented mood, as well as the relaxed manner with which it flaps its wings.
Protrude the neck and stiffen the back to drive the flow of Qi upward when raising your arms. Contract the chest and relax the abdomen to drive the flow of Qi downward to Dantaian in the lower abdomen when bringing your arms togetther downward. The bird exercise can promote circulation of Qi and blood in all the meridians and improve the motility of all the limbs. It imitates the shape of a crane to show its light, comfort, and open movements.
Crane is a bird that is agile, long life, and good at flying. The feature of a crane is its competence yet with a light, peaceful, and cozy attitude. It loves to turn its head to look at back and has a very strong ability to balance its weight.
Cloud Hands: Crane Frolics Chi Kung Exercises
When doing the "Crane Play", your two arms need to imitate the flying movement and focus your attention on "Qi-Hai" acupoint. It can generate Qi. Thus, this play can circulate Qi and blood to the whole body; unclog meridians, and exercise sinews, bones, and joints. This will increase the Qi and blood supply to the head, adjust the functions of the heart's and brain's blood vessels, enhance the functions of heart and lungs, and strengthen waist and kidney. This play is suitable for the high blood pressure, heart-crown, and stroke patients. Also it can cure shoulder infections.
In China the crane was the 'Patriarch of the feathered tribe'. The Chinese saw the crane's white standing for purity, the red head for vitality and also connected with fire. The birds were associated with fidelity because they paired for life. They were also symbols of longevity and in both China and Japan were often drawn with pine trees, tortoises, stones and bamboo - all symbols of long life. Both cultures also associated cranes with good fortune and prosperity so they are often painted with the sun - a symbol of social ambition.
The Chinese believed that cranes 'heavenly cranes' tian-he or 'blessed cranes' xian-he were symbols of wisdom - the messengers of legendary sages who were carried on their backs in flight between heavenly worlds. They believed that pure white cranes were sacred birds which inhabited the Isles of the Blest. The powerful wings of the crane were said to be able to convey souls to the Western Paradise and to take people to higher levels of spiritual consciousness. The Chinese also saw valuable lessons in the flight of cranes in which the young must follow and learn from their older and wiser leaders.
Ancient Chinese symbolism included the crane with the phoenix, mandarin duck, heron and wagtail as a representation of the five relationships between people. In many parts of Asia the cries of migrating cranes were a significant signal of the seasons - crops needed to be sown as the cranes departed for their breeding grounds in spring, while their arrival coincided with the harvest in autumn. He believed that strong bodies and good health would aid their spiritual practices and supposedly taught them three qigong exercises that are still practiced: Look up at the sky with your head drawn back.
As you begin to exhale, gently draw the arms forward and down, straighten the back, look forward, and move the arms down to the waist. Repeat for 4 to 8 repetitions in a gentle, slow, calm, deliberate, and smooth manner. Back-bending while standing with the arms lifted above the head and with the hands touching is a commonly used hatha yoga posture called Anyvittasana. This exercise is a hyperextension of the back, stretching of the latissimus dorsi muscles of sides of the upper back, a stretching of the upper rectus abdominis, engaging the pectoralis major, and a tensing of the trapezius muscles in the upper back and neck.
Exercise of this area in the front of the body helps heal disturbed emotions, calms the spirit, strengthens the heart and lungs, and opens the Heart-Soul to the grace of light energy. The wide-spread arms held up high help establish a feeling of opening up, freeing oneself, and uplifting one's mood and spirit.
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You often see this ritual body posture in Christian revival meetings as a kind of "Saying Hallelujah" posture. If the movement was done forcefully and with power and quickly it would be the flapping of the wings of a powerful bird like a Crane or wild Goose or for a human bodybuilder the performance of incline dumbbell flys. Movements or postures called a "crane" or "hawk" or "rooster" are found in most of these mind-body internal arts.