Five Animals Frolics is a kind of Qigong exercise that imitates the movements of five animals: tiger, deer, bear, ape, and bird (crane) to improve health and strengthen the body. It was created by Hua Tuo, an ancient Chinese physician, based on the work of his predecessors, so it is also called Hua Tuo Five Animals Frolics.
Chapter 1 Hand shape, step shape, balance
I. Basic hand shape
Tiger claw: five fingers open, the tiger’s mouth is rounded, and the first and second finger joints are bent inward (Figure 1).
Deer horn: the thumb is straightened and spread out, the index finger and little finger are straightened, the middle finger and ring finger are bent inward (Figure 2).
Bear paw: the thumb is pressed on the tip of the index finger, and the other four fingers are bent together, and the tiger’s mouth is rounded (Figure 3).
Monkey hook: the five fingers are pinched together and the wrist is bent (Figure 4).
Crow wing: five fingers are straightened, the thumb, index finger and little finger are curled up, and the ring finger and middle finger are together and pointed downward (Figure 5).
II. Basic step shape
Horse stance: the legs are spread apart by a large step, the knees are bent and squatted, the knees and toes are facing each other up and down, the two feet are parallel, and the whole soles of the feet are on the ground (Figure 6).
Ding step: the two feet are spread apart, with a distance of 10~20 cm. Bend your knees and squat down, lift the heel of one leg, touch the ground with the front sole of the foot, lightly touch the ground, and place it on the arch of the other leg; the whole sole of the other leg is firmly on the ground (Figure 7).
Lunge: Spread your legs a large step forward and backward, and keep a certain width horizontally. Bend your front leg and arch it forward, with your thigh tilted to the ground, your knee and toes facing each other up and down, and your toes slightly inward; straighten your back leg naturally, push the ground with your heel, and slightly inward with your toes, and the whole sole of the foot is on the ground (Figure 8).
Front step: Step forward with one foot, straighten the knee naturally, and touch the ground with your toes; place the center of gravity of the body on the back leg, straighten the back leg naturally, and touch the ground with the whole sole of the foot. (Figure 9).
Back step: Step forward with your foot, straighten the knee naturally, and touch the ground with the whole sole of the foot; place the center of gravity of the body on the front leg, straighten the leg naturally, and touch the ground with your toes (Figure 10)
Step in: One foot is inserted horizontally behind the other foot and the two legs are crossed (Figure 11).
Resting step: Cross your legs and squat down, with the entire sole of your left foot on the ground, toes outstretched, the front sole of your right foot on the ground, your knees against the outside of your front calf, and your hips touching your right heel; the left leg is at the bottom for a left resting step, and the right leg is at the bottom for a right resting step (Figure 12).
III. Balance
Knee-raising balance
Stand upright with one leg; bend the other leg in front of the body and raise it, with the calf hanging naturally and the toes pointing downward; keep your upper body straight (Figure 13).
Back-raising leg balance
Stand upright with one leg, bend the other leg and raise it behind you, with the toes pointing diagonally upward; bend your upper body forward to a horizontal position (Figure 14).
Chapter II Movement diagram
Beginning Posture
(I) Movement description
Movement 1; stand naturally with your feet together, with your hands hanging naturally at your sides; relax your chest and abdomen, keep your head straight, your lower jaw slightly retracted, your tongue against the upper palate, and your eyes looking forward (Figure 15).
Action 2: Step your left foot forward to the left, about shoulder-width apart, bend your knees slightly, and stand relaxed (Figure 16).
Action 3: Bend your elbows slightly, keep your arms shoulder-width apart, and raise your palms forward and upward in front of your body until they are chest-high, with your palms facing upward (Figure 17).
Action 4: Lower your elbows and extend them outward, turn your palms inward (Figure 18), and slowly press them down in front of your abdomen (Figure 19); then let your hands hang naturally at your sides; look forward (Figure 20).
(II) Technical essentials
- When you raise your palms, imagine lifting a heavy object; when you press them down, imagine pressing down on a floating ball in the water. The movements of raising and pressing down should be gentle, even, and continuous, with an arc-shaped route that is smooth and natural.
- Coordinate your movements with your breathing, inhale when you raise your palms, and exhale when you press them down.
(III) Fitness effect
1. Soft and slow abdominal breathing can promote the peristalsis of internal organs, which is beneficial to improve respiratory and digestive functions.
2. The coordination of movement and breathing can help children concentrate and promote the development of the nervous system.
The first play: Tiger play
“Tiger play” should reflect the characteristics of the tiger. The tiger’s might comes from its claws. The claws are powerful and flexible, so the movements of tiger play should have the momentum of being unstoppable like thunder and unshakable like Mount Tai.
The first form: Tiger’s might
(I) Movement description
Movement 1: Continue with the previous form. Both hands form tiger claws, palms down, arms straightened and placed in front of the abdomen; lower head and look at both hands (Figure 21).
Movement 2: Swing the right hand upward from the side of the body to the top of the head, palm up; at the same time, the left hand draws an arc backward from the side of the body, with the back of the hand attached to the gate of life; raise head and look at the right hand (Figure 22).
Action 3: Step forward with the left foot to the right and back; at the same time, push both arms forward to the right through the body, with the left palm at waist level and shoulder level, the two knuckles facing each other, palms facing outward; look to the right (Figure 23).
Action 4: Bring the left foot to the same width as the shoulder; swing the left palm to the left, stretch both arms to the sides, palms facing down (Figure 24);
Then the tiger claws become natural palms, hanging down on both sides of the body; look forward (Figure 25).
Actions 5 to 8 are the same as actions 1 to 4, but the left and right are opposite. Repeat the action one to eight times.
(II) Technical essentials
- When raising the palms, lengthen the waist and stretch the chest; when raising the arms, follow the hands with the eyes, and do not tilt the head too much backward.
- When pushing the hands sideways, keep the knuckles round. Step forward and move the waist at the same time to keep the center of gravity stable.
(III) Fitness Effect
- Tiger claw can enhance the flexor strength of fingers and wrists and improve blood circulation in distal joints of upper limbs.
- Stretching of lower limbs and trunk can stretch the spine, exercise waist strength, and improve flexibility and coordination.
- Raising and pulling back both hands can stretch the chest; one rise and one fall, regulating the function of the three burners.
Second posture: Tiger pounces on its prey
(I) Movement description
Movement 1: Continue with the previous posture. Hold both hands in empty fists, raise them along the sides of the body to the front and top, and stretch the arms naturally (Figure 31, Figure 32).
Bend the upper body forward until it is parallel to the ground, and stretch both hands forward and downward in a horizontal position with the palms facing down; raise the head, chest and waist; look forward (Figure 33, Figure 33 side).
Movement 2: Bend the knees and squat, bring the two tiger claws to the outside of the thighs, and tighten the abdomen and chest (Figure 34). Push the ground with both feet upward and jump up, then drop and shake the feet to form a horse stance; at the same time, lift the two tiger claws to the chest and push them forward, as high and wide as the shoulders, with the palms facing forward; look forward (Figure 35, Figure 36).
Movement 3: Straighten the right leg, extend the left foot backward to form a back step, straighten the legs, raise the arms, and look upward (Figure 37).
Step forward with the left foot to form a bow stance; press the palms down on both sides of the front of the knees, with the palms facing down; look forward and downward (Figure 38, Figure 38 side).
Action 4: Retract the left foot to the same width as the shoulder; the tiger claws become natural palms, hanging down at the side of the body (Figure 39).
Actions 5 to 8 are the same as actions 1 to 4, but the left and right are opposite.
Repeat actions 1 to 8 once.
(II) Technical essentials
- When the upper body bends forward, the knees cannot be bent, and the hands are stretched forward as much as possible. At the same time, the hips are pulled back, the chest is straightened and the waist is bent, and the spine is fully stretched.
- The shaking foot landing step and the forward push of the palms are completed simultaneously, which is strong and powerful, reflecting the might of the tiger.
(III) Fitness effect
- The forward lunging action forms an extension and folding movement of the spine, especially the waist extension, which increases the flexibility and extension of the joints of the spine and can keep the spine in a normal physiological curvature.
2 Spinal movement can strengthen the waist muscles and prevent and treat common waist diseases; the change of steps can exercise the leg muscles and balance coordination.
- The extension and folding of the spine can affect the Ren and Du meridians, which can regulate yin and yang, activate qi and blood, and dredge the meridians.
The second play Deer Play
Deer has always been a symbol of beauty and auspiciousness in Chinese culture. When practicing “Deer Play”, the movements should be light and stretching; the expression should be relaxed and natural, and you should imagine yourself among the deer, moving freely and happily on the hillside and grassland.
The third style Plum Blossom Dance
(I) Movement Description
Movement 1: Continue with the previous style. Move the body’s center of gravity to the right, step forward with the left foot, touch the front of the foot, straighten the left leg, bend the right knee, and form a virtual step; at the same time, raise both arms to the side, rotate the arms inward at the same level as the shoulders, close them in front of the body, straighten and rotate them inward, clamp the ears with the arms, and turn the hands into deer horns, with the distance between the backs of the palms relative to each other about 10 cm; lower the head, arch the back, hold the chest, and tighten the abdomen; look forward and downward (Figure 49, Figure 49 side).
Action 2: When the left foot is retracted to the inside of the right foot to form a Ding step, lift the upper body, bend the elbows of the arms, and retract the palms to the waist, with the palms facing up; look forward (Figure 50).
Action 3: abduct the left knee, push the hips to the right, and bend the body to the left; at the same time, swing the right hand upward and to the right in an arc to the top of the head, with the palm facing up and the fingertips facing left; swing the left hand to the right armpit, with the palm facing right and the fingertips facing up; look at the lower left (Figure 51, Figure 52).
Action 4: Step your left foot to the left, shoulder width apart; at the same time, draw an arc up and down with both arms until they are raised horizontally to the side, with the palms facing downward; then the antlers become naturally, with the palms hanging down at the sides of the body; look forward (Figure 53, Figure 54).
Actions 5 to 8 are the same as actions 1 to 4, but the left and right are opposite.
Repeat actions 1 to 8 once.
(II) Technical essentials
- When the upper body bends forward, the center of gravity sits back, the two arms are extended forward and horizontal, the chest is held in, the back is pulled up, the abdomen is tightened, and the buttocks are gathered, so that the waist and back are fully stretched.
- When the upper body tilts sideways, the arms are extended to stretch one side of the body as much as possible.
(III) Fitness effect
- The reverse arch of the waist fully stretches the spine, strengthens the waist muscles, and has the effect of strengthening the waist, kidneys, tendons and bones.
- The side flexion of the body can stretch the muscles and ligaments on both sides of the waist and beautify the body.
Fourth posture: Yuelu Shujin
(I) Movement description
Movement 1: Continue with the previous posture. Step forward with the left foot to the right and back; at the same time, turn both hands into deer horns, gather them at the waist, with the palms facing upward; look forward (Figure 61).
Then bend the knees and squat to form a resting step; at the same time, stretch the arms upward, with the palms facing forward and the fingertips facing upward; look forward (Figure 62).
Movement 2: Straighten the legs and move the center of gravity to the right leg; kick the left foot forward and straighten the foot (Figure 63). Then, the heel of the left foot touches the ground, the toes are raised, the right knee is slightly bent, and the center of gravity sits on the right leg; at the same time, rotate the arms inward and close them, with the backs of the hands facing each other, about 10 cm apart, and the elbows are slightly bent; look forward and upward (Figure 64, Figure 64 side).
Movement 3: Bring the left foot to the inside of the right foot to form a Ding step; at the same time, drop the hands from the front of the body to the waist, with the palms facing upward; look forward (Figure 65). Then, step your left foot to the left to form a lunge; at the same time, extend your hands from your waist to the upper left, straighten your arms, shoulder-width apart, in line with your body, palms facing forward; look to the upper left (Figure 66).
Action 4: Retract your left foot to shoulder-width apart; at the same time, extend your arms to both sides, palms facing downward; then, let your antlers naturally hang down on your sides; look forward (Figure 67, Figure 68).
Actions 5 to 8 are the same as actions 1 to 4, but opposite to each other.
Repeat actions 1 to 8 once.
(II) Technical essentials
- Lower your body’s center of gravity, bend your knees and squat to keep your upper body upright.
- In action 2, raise your head, collapse your waist, and lift your buttocks fully. When doing a lunge, extend your arms diagonally, push your back foot against the ground, and fully stretch your body.
(III) Fitness effect
- The left-right push-and-stretch conversion of the lunge can exercise the strength of the leg and waist and hip muscles, and single-leg support can improve balance.
2. Stretch your arms obliquely, push your back foot, and the waist muscles will stretch and lengthen, which can prevent small joint disorders.
3. Raise your head, bend your waist, and lift your buttocks, which can move the qi to the gate of life, invigorate the yang energy, and dredge the meridians.
The third play is the bear play.
The bear has the characteristics of strong and steady movements. In the calmness, the bear’s agility and simplicity should be displayed. The bear play should show a calm, honest, calm and natural demeanor.
The fifth style is the heroic walk.
(I) Movement description
Movement 1: Continue with the previous style. Move the center of gravity to the right, lift the left hip and pull the left foot off the ground; at the same time, lift both hands to the chest, palms facing up (Figure 77). Then the left foot falls and shakes the foot, forming a high horse stance, and the palms of both hands turn downward and press to the front of the lower abdomen (Figure 78).
Movement 2: Move the center of gravity to the right leg, turn the body to the right, step the left foot forward to the left, and the heel touches the ground; at the same time, swing both hands to the right, at the same height as the waist. (Figure 79).
Turn the body to the left, move the center of gravity forward to form a bow step; swing the hands in front of the body with the rotation (Figure 80).
Then move the center of gravity backward, continue to turn the body to the left to 45 degrees, bend the right knee, straighten the left leg, and raise the toes; continue to swing the hands to the side of the body; follow the hands (Figure 81).
Action 3: Retract the left foot to form a Ding step: Retract the hands in front of the body, palms facing inward, left hand on top, right hand on bottom; look at the palms (Figure 82).
Then, step forward with the left foot to the left front; at the same time, support the circle with the arms outward, the left hand at the same height as the shoulder, the right hand at the same height as the waist, palms facing inward; look forward (Figure 83).
Action 4: Retract the left foot to the same width as the shoulder; at the same time, the arms fall down and hang at the side of the body; stand relaxed and look forward (Figure 84).
Actions 5 to 8 are the same as actions 1 to 4, but the left and right are opposite.
Repeat actions 1 to 8 once.
(II) Technical essentials
- When landing, turn the palm and press down to cooperate with the vibration of the foot, relax the ankle and knee joints, and let the vibration feel to the hip joint, reflecting the steady and solid bear step.
- Step up and hold the support, the movements are continuous, and the landing and holding the support are completed simultaneously, with a combination of hardness and softness, and smooth strength.
- In the second movement, use the waist belt arm and the palm to draw a flat circle, which is round and natural.
(III) Fitness effect
- When holding the support, use the breath to promote force, and the qi sinks into the dantian, which can enhance the function of the respiratory and digestive systems.
- Lifting the hip, landing, and shaking the foot can enhance the strength of the muscles around the hip joint, which helps to prevent and treat symptoms such as lower limb weakness and lumbar muscle strain.
- Circulate the belt meridian, affect the middle jiao, and regulate the spleen and stomach.
Sixth posture: Silly Bear Climbing a Tree
(I) Movement description
Movement 1: Continue with the previous posture. Change your hands into bear paws, rub and pull along your ribs (Figure 93); spread your fingers and turn them into palms, stretch them upward, straighten your arms, shoulder-width apart, palms facing forward, fingers facing upward; look forward (Figure 94).
Action 2: Lift your heels; at the same time, change your hands into bear paws, pull them down to the front of your shoulders with your palms facing forward; look forward (Figure 95, Figure 95 side).
Then drop your heels, change your bear paws into natural palms, press down to the soles of your feet, palms facing down, fingertips facing each other, upper body bent forward; look at the back of your hands (Figure 96); straighten your chest and waist, raise your head and look forward and downward, while turning your fingertips forward (Figure 97).
Action 3: Lift your upper body, move your center of gravity to your right leg, bend your left knee and lift it, and buckle the left instep on the popliteal fossa of your right leg; at the same time, draw an arc to the right and upward until your hands are raised horizontally, with your left palm facing down and your right palm facing up (Figure 98). Then, step your left foot to the left and land in a horse stance; at the same time, draw arcs with your hands upward, left, and downward, with your left palm slightly lower than your shoulder, palm down, fingertips facing forward, and your right palm at waist level, palm down, fingertips facing left; look forward to the left (Figure 99).
Action 4: Retract your left foot to the same width as your shoulders, and drop your arms to your sides; stand relaxed and look forward (Figure 100).
Actions 5 to 8 are the same as actions 1 to 4, but opposite to each other.
Repeat actions 1 to 8 once.
(II) Technical essentials
- When climbing, lift your heels fully and keep your balance. When leaning over, straighten your knees, straighten your chest and waist, and raise your head clearly.
- When pressing the horse stance, combine hardness and softness, and reflect the continuity, integrity and coordination of strength.
(III) Fitness effect
1. Bending the upper body forward, straightening the chest and bending the waist can stretch the spine, help prevent spinal deformation, maintain normal physiological shape, and play a role in strengthening the kidney and waist.
2. Lifting the heels can stretch the muscles and ligaments of the posterior calf, enhance the stability and muscle strength of the ankle and knee joints.
3. Raising the arms up and pressing down can stretch and squeeze the middle jiao, and promote digestion.
The fourth play Ape play
Apes are active by nature, smart and agile, good at vertical jumping, and flexible in movement. When practicing monkey play, you should reflect the agility and quickness of monkeys.
The seventh style Looking left and right
(I) Movement description
Movement 1; Continue with the previous style. The left foot jumps to the left rear, bends the knees and squats, and the right foot is brought to the inside of the left foot to form a Ding step; at the same time, the upper body turns left, the right hand draws an arc from the top of the head to the left ear, the palm faces inward, and the left hand changes to a monkey hook and is brought to the waist; turn the head and look to the upper right (Figure 109, Figure 110).
Action 2: The right foot jumps to the right rear and steps firmly, bends the knees and squats, and the left foot is brought to the inside of the right foot to form a Ding step; at the same time, the upper body turns right, the left monkey hook changes to a natural palm from the top of the head to the right ear, the palm faces inward, and the right hand changes to a monkey hook and is brought to the waist; turn the head and look to the upper left (Figure 111, Figure 112).
Action 3: Straighten the right leg, bend the left knee and lift it, to form a raised knee balance, and at the same time turn the body to the left; the left monkey hook falls and is collected at the waist, and the right monkey hook is lifted to the top of the head; turn the head and look to the left (Figure 113).
Action 4: Step to the left with your left foot, shoulder width apart; at the same time, change the monkey hook into a natural palm and place it on the side of your body; stand still and look forward (Figure 114).
Actions 5 to 8 are the same as actions 1 to 4, but opposite to each other.
Repeat actions 1 to 8 once.
(II) Technical essentials
- The left and right hopping steps should be light and flexible, and the coordination of the upper and lower limbs should be coordinated: turn the head quickly, reflecting the characteristics of the monkey’s cleverness and agility.
- When doing the Ding step, the upper body should be curled up; when lifting the knees and standing independently, stretch generously and open and close in an orderly manner.
(III) Fitness effect
- Looking left and right can relieve visual fatigue, and is conducive to the movement of the neck and promotes blood circulation in the brain.
- The left and right hopping steps can enhance leg strength and improve coordination.
- The complexity and variety of movements can enhance the sensitivity of neuromuscular reactions.
Eighth posture: Monkey Offering Fruit
(I) Movement Description
Movement 1: Continue with the previous posture. Turn the upper body slightly to the left, and step forward with the left foot to the left front; at the same time, raise the right arm to the same height as the shoulder, and change the right hand into a monkey hook, and the left hand into a monkey hook, and bring it to the waist (Figure 121). Then, move the center of gravity to the left leg, and lift the right leg to balance with the raised knee; at the same time, bring the right monkey hook to the waist, and change the left monkey hook into a natural palm, and raise it to the forehead, with the palm pointing to the right and the palm facing down, as if looking out; look forward (Figure 122).
Movement 2: Jump the right foot to the right rear and land, and step the left heel to the inside of the right foot to form a Ding step; at the same time, bend the elbows of both arms and put them together in front of the chest, and bend the wrists of both hands to form a monkey hook; look to the right rear (Figure 123). Then turn the head and look to the left front (Figure 124).
Action 3: Stand up, step forward with your left foot to the left, with your toes touching the ground; at the same time, spread your arms to the sides, at the same height as your shoulders, and change the monkey hook to a natural palm, with your palms facing up; look at your left hand (Figure 125). Then move your center of gravity forward to your left leg, bend your upper body forward, bend your right leg and swing it back to balance with your back leg raised; at the same time, swing your right arm up and forward to the side of your body, about the same width as your shoulders, change your right hand to a monkey hook, with the tip of the hook facing down, straighten your left arm and swing it to the side of your body, change your left hand to a monkey hook, with the tip of the hook facing down; look forward (Figure 126). Then, step back with your right foot, move your center of gravity back to your right leg, and bring your left foot to the inside of your right foot to form a Ding step; at the same time, change the monkey hook to a natural palm, flip your palms upward, with your left hand on top, at the same height as your shoulder, and your right hand on the bottom, placed on the inside of your left elbow; look at your left palm (Figure 127).
Action 4: Stand up, step your left foot to the left, shoulder width apart; at the same time, press your arms down, turn your palms downward, and naturally drop them to the sides of your body; stand relaxed and look forward (Figure 128).
Actions 5 to 8 are the same as actions 1 to 4, but opposite.
Repeat actions 1 to 8 once.
(II) Technical essentials
- When leaning forward, lean your upper body forward into an anti-arch shape, straighten your supporting leg, and maintain balance.
- Twist your body, open and close clearly; look left and right, quickly and agilely.
(III) Fitness effect
- The left-right shift of the body’s center of gravity and the constant switching of single and double legs can effectively improve the strength of the leg muscle groups, and the complexity and diversity of the movements can exercise the body’s coordination.
- Simulate the joy of monkeys picking fruits, which can relieve tension and adjust the psychological state.
Fifth play – bird play
“Bird play” is based on the crane, which is a symbol of longevity and nobility. When practicing, you should show the charm of a fairy crane standing tall and proud, and leisurely and contented; imitate the soaring of the crane’s wings, rising and falling, opening and closing, elegant and generous.
Ninth posture: Spreading wings
(I) Movement description
Movement 1: Continue from the previous posture. Move the center of gravity to the right leg, retract the left foot, bend the knees and squat into a Ding step, then straighten the right leg, bend the left knee and lift it up to balance with the raised knees; at the same time, raise both arms horizontally upward through the side of the body, and turn the palms into bird wings, slightly above the shoulders; look forward (Figure 137, Figure 138).
Movement 2: Withdraw the left foot and land on the ground, bend the right knee to form a bow step; at the same time, rotate the arms outward and raise them, with the palms facing each other; bend the upper body slightly forward, lower the head and hold the chest, and look forward and downward (Figure 139).
Action 3: Rotate your hands inward and press them down in front of your body. Spread them apart to the sides of your body and then sit with your wrists and palms tilted backward. At the same time, straighten your right leg and stretch your left leg backward to form a backward step. Raise your head, stretch your neck, straighten your chest, and pull your waist. Look forward (Figure 140, Figure 140, side).
Action 4: Retract your left foot to the same width as your shoulders. Let your arms fall naturally to your sides. Stand still and look forward (Figure 141).
Actions 5 to 8 are the same as actions 1 to 4, but the left and right are opposite.
Repeat actions 1 to 8 once.
(II) Technical essentials
- Raise your arms to the side, stretch your movements, and expand your chest as much as possible. When your arms fall inward, hold your chest and abdomen, and squeeze your chest as much as possible.
- Pay attention to the changes in the tightness of the movements. When your arms swing backward, stretch your body upward, and your spine will form a backward arch.
(III) Fitness effect
- Spread your arms and inhale, lift your chest and contract your abdomen to expand the chest cavity, which can enhance the respiratory function of the lungs. Swing your palms back and the body will be in an anti-arched shape, so that the spine maintains a normal physiological curvature, which helps to correct bad posture.
- Lifting your knees and standing alone can improve the body’s balance ability and exercise leg strength
- When you bend your knees and squat in a Ding step, you can stretch and stimulate the Du meridian; when the body is in an anti-arched shape, you can stretch and stimulate the Ren meridian. This regular and repeated exercise can help to dredge the Ren and Du meridians.
The 10th Style: Wild Geese Return to the Nest
(I) Movement Instructions
Movement 1: Continue with the previous style. Move the center of gravity to the right, and bring the left foot to the inside of the right foot to squat in a Ding step; at the same time, bend the upper body slightly forward, and put the two palms together in front of the ankles, with the palms facing up and the fingertips facing each other; hold the chest and contract the abdomen, and look down in front (Figure 147).
Action 2: Move the center of gravity forward, step forward with the left foot, straighten the left leg, and stretch the right foot backward to form a backward step; at the same time, swing the two arms from the side of the body to the top of the head, with the backs of the palms facing each other, and the hands become bird wings; raise the head and look forward and upward (Figure 148).
Action 3: Move the center of gravity backward to the right leg, retract the left foot to the inside of the right foot to form a left Ding step; the two arms arc down from top to bottom to the front of the abdomen and cross at the wrists, with the left arm outside and the right arm inside, and the palms facing diagonally upward; look forward and downward (Figures 149 and 150).
Then, straighten the right leg, bend the left knee and lift it to balance with the knees raised; at the same time, swing the two arms forward from the front of the body, cross the wrists above the head, and the palms face forward (Figure 151); then change the palms into bird wings, and the two arms fall to the sides of the body, with the wrists slightly higher than the shoulders and the palms facing down; look forward (Figure 152).
Action 4: Step to the left with your left foot, with your arms naturally placed at your sides with your shoulders as wide as your shoulders, and stand still and look forward (Figure 153).
Actions 5 to 8 are the same as actions 1 to 4, but opposite.
Repeat actions 1 to 8 once.
(II) Techniques to be locked
- Raise your arms to the side, stretch them, and make them as wide as possible, trying to open the sides of your ribs; lower your arms and close them together, trying to squeeze the sides of your chest; coordinate your hands and feet, rising and falling at the same time.
- When your arms are raised, the backs of your hands are facing each other, but not touching, forming an upward trumpet.
(III) Fitness effect
- Opening and closing your arms up and down in a large range can affect the movement of the chest, improve the function of the cardiopulmonary system, and enhance the ability to exchange blood oxygen.
- Extending your legs and lifting your knees independently can help to strengthen your leg strength and improve your balance.
Closing posture
(I) Action description
Action 1: Continue from the previous posture. With the palms facing up, raise them up along the sides of the body (Figure 161), and then above the head, turn the palms down (Figure 162).
Action 2: With the fingertips of the two palms facing each other, slowly press down along the front of the body to the front of the abdomen (Figure 163), and then naturally hang them down at the sides of the body; look forward (Figure 164).
Action 3: Swing the two hands sideways at the same height as the waist, with the palms facing backward (Figure 165): Then turn the palms forward, hold them together in front of the abdomen, and cross the tiger’s mouth, with the male student’s left hand inside and the female student’s right hand inside (Figure 166).
Action 4: Let the two arms hang down at the sides of the body (Figure 167); then lift the left foot and bring it close to the right foot, with the front of the foot touching the ground first, and then the whole foot stepping firmly, standing side by side; look forward (Figure 168).
(II) Technical essentials
- When pressing the two palms from top to bottom, all parts of the body should relax from top to bottom, directly to the soles of the feet.
- The movements should be coordinated with breathing. Inhale when holding up and exhale when pressing down.
(III) Fitness effect
- The closing posture makes the breath gradually calm, which has the effect of calming the mind and restoring normality.
- Holding up and pressing down with both arms in coordination with breathing can increase lung capacity, promote the development of the heart and lungs of adolescents, and has the effect of harmonizing qi and blood, unblocking meridians, and regulating internal organs.