"Breathing in and out in various manners, spitting out the old and taking in the new, walking like a bear and stretching their neck like a bird to achieve longevity - this is what such practitioners of Daoyin, cultivators of the body and all those searching for long life like Ancestor Peng, enjoy."
-   Chuang-tzu, circa 300 BCE. (1)

There was a feudal lord, the Marquis of Dai (King Ma), who lived around 160 BCE during the Western Han Dynasty.  When the Marquis of Dai, his wife, and his son died, there were many objects placed in their family tomb as part of funeral rites and customs.  In 1973, archeologists in China excavated the family tomb of the Dai family on the outskirts of the city of Changsha in Hunan Province.  In the son's tomb they discovered a lacquered box containing medical manuals, documents, and a silk scroll on which were drawn 44 humans in various poses or postures.  Under each pose was a caption with the name of an animal or the name of a disease that the posture might help prevent or cure.  The chart or diagram (Tu) on this scroll shows Daoyin (Guiding/Leading Energy and Stretching/Pulling Out) exercises or poses.  A number of the postures shown on this Daoyin Tu closely resemble some in the Eight Section Brocade and in the Five Animal Frolics (i.e., the bear, monkey, and bird).  (2)

                         Improved artistic rendition of the Daoyin Tu, Circa 160 BCE.

Another medical manuscript with Daoyin methods, the Yinshu (Stretch Book), dated at 186 BCE, related to the Daoyin Tu, describes 100 exercises, and gives advice on seasonal health regimens, hygiene, diet, disease prevention, sleep, and sexual behavior. (2)   We have ample evidence that Chinese physicians, and the aristocratic and wealthy classes of ancient Chinese society, had access to therapeutic and holistic exercise and massage methods (Daoyin) well before the advent of the Eastern Han Dynasty (25-220 CE).

All of the books, articles, DVDs, and webpages about the Five Animal Frolics (Wu Qin Xi) say that the various Frolics exercises were organized into an effective combined set and promoted by the famous Chinese physician Hua Tuo.  Hua Tuo (Hua To, Yuan Hua) lived from 110-207 CE. 

"Hua Tuo was born around 110 CE, in Qiao of Peiguo (today called Haoxian or Bo) county, in what is now Anhui Province, one of the four major herb distribution centers of modern China. He lived for about 100 years, having died around 207 CE.  He was an older contemporary of China's famous herbalist Zhang Zhongjing, who died around 220 CE.  In the Chronicles of the Later Han Dynasty, it is said that: "Knowing well the way to keep one in good health, Hua Tuo still appeared in the prime of his life when he was almost 100, and so was regarded as immortal." (3) 

"Hua Tuo also named Yuan Hua of Hao county in Anwei province, was the first famous Chinese surgeon.  He is the first in the world to developed the use of anesthesia, and furthered the limited Chinese knowledge of anatomy.  When using acupuncture and herbs, he preferred simple methods, using a small number of acupuncture points and formulas comprised of only a few herbs. He practiced Chi-kung and created the "Frolics of the Five Animals." (4)   

"Hua Tuo (141-208 CE.) was a contemporary of Zhang Zhongjing.  He traveled from town to town treating patients and learning from other doctor's practices.  He is famous for his skill as a surgeon and his use of anesthesia.  The anesthesia was given as a powder called mafeisan that was dissolved in a fermented drink before performing surgery.  It has been suggested the powder may have been hemp since its uses were unknown at that time.  Besides performing surgeries, Hua Tuo also recommended the use of physical exercises for his patients.  He devised movements that were similar to the movements of five different animals.  These were the tiger, deer, bear, monkey and bird.  One of Hua Tuo's disciples called Fan An was a great acupuncturist.  He devised methods to extend its use to the back and thorax." (5)

Unfortunately, few, if any, of Hua Tuo's written works have survived from the Eastern Han Dynasty (25-220 CE).  There are no surviving documents from Hua Tuo that tell us how to do the Animal Frolics exercises, or even their names.  One manuscript, The Classic of the Central Viscera, questionably attributed to Hua Tau, is considered one of the 10 most important pre-modern works on Chinese medicine.  Hua Tuo is often called the "Father of Chinese Medicine."  His name and image are still used on medical products like acupuncture needles to this day. (6) 

"There are many stories, passed down from generation to generation, as to how Hua Tuo cured difficult diseases.  He became known as the "Magical Doctor".  His principle of resisting the onset of disease by working and doing exercises was also a major contribution to traditional Chinese medicine."  (7)

Hua Tuo's life ended at age 97 in an unfortunate manner.  He had been called and ordered to serve as a personal physician to Zao Cao, a ruthless general ruling the state of Wei.  Zao Cao had severe headaches which Dr. Hua Tuo could not cure.  General Zao Cao, for some unknown reason, became angry with Dr. Hua Tuo, and had him imprisoned and executed. (8, 6) 

One of Hua Tuo's outstanding disciples, Wu Pu, lived for over 100 years, and practiced the Frolics daily.  Wu Pu wrote a book called The Five Animal Classic, from which only a few fragments have survived.  Wu Pu reported that Hua Tuo once said,

"Man's body must have exercise, but it should never be done to the point of exhaustion.  By moving about briskly, digestion is improved, the blood vessels are opened, and illnesses are prevented.  It is like a used doorstep which never rots.  As far as Tao Yin (bending and stretching exercises) is  concerned, we have the bear's neck, the crane's twist, and swaying the waist and moving the joints to promote long life.  Now I have created the art called the Frolics of the Five Animals: the Tiger, the Deer, the Bear, the Monkey, and the Crane. It eliminates sickness, benefits the legs, and is also a form of Tao Yin.  If you feel out of sorts, just practice one of my Frolics.  A gentle sweat will exude, the complexion will become rosy; the body will feel light and you will want to eat." (9,6)

Master Sun Simiao (581-682 CE) is often associated with the text titled "Yangxing yanming lu" (On Nourishing Inner Nature and Extending Life) which provides a description of a squatting version of the Five Animal Frolics.  (12)

A manuscript titled Yun Ji Qi Qian showing the Animal Frolics forms comes from the Song Dynasty (960-1279 CE).  (10)

A 10th century heirloom brocade from Zhejiang Province depicts the Animal Frolics. 

The "Jade Emperor's Mind-Seal Classic," added to the Taoist Canon around 1200 CE, is often quoted by Daoists:      

"The sages awaken through self-cultivation;
Deep, profound, their practices require great effort.
Breathing nourishes youthfulness.
The Shen depends on life form;
The Ching depends on sufficient Qi.
If these are neither depleted nor injured
The result will be youthfulness and longevity.
When the distant winds blend together,
In one hundred days of spiritual work
And morning recitation to the Shang Ti,
Then in one year you will soar as an immortal." (11)

The Animal Frolics are pictured and described in a Taoist encyclopedia, the Yi Men Guang Du, compiled by Taoist Zhou Lujing, from the late 1600's.  (10) 

The Chifeng Sui (Marrow of the Red Phoenix), a collection of longevity methods by Zhou Lujing, is dated to 1578 and includes a description of an Animal Frolics set similar to what is practiced today.  Also, from the 1620's are illustrated versions of the Five Animal Frolics in the "Illustrated Explanation of the Five Animals' Dance Practice," and in the "Elixir Book on Long Life and good Fortune."  (12)

A successful doctor of Chinese Medicine and a qigong master, Hu Yao-zhen (1879-1973) , wrote a book titled "Wu Qin Xi" (Five Animal Frolics) in the 1940's that has been very influential. (6)  One of the first published accounts of the Five Animal Frolics, in English, was by Jiao Guorui in the book Qigong Essentials for Health Promotion., 1988, in which he translated writings by Dr. Hu Yao-zhen.

Madame Guo Lin (1906-1984), a noted Beijing actress and artist, popularized her version of the Animal Frolics and a walking qigong style as cancer cures.

Both Master Kenneth S. Cohen and Master Paul B. Gallagher published books that discussed the Five Animal Frolics, and produced media which provided instruction in the Five Animal Frolics in the 1990's in America.  (13)   

9.  "Drawing Silk," by Paul B. Gallagher, 1988, 2007.  Hua Tuo, History of the Later Han, Translated by Paul B. Gallagher, p. 6-9. 

Five Animal Frolic Handout.  A set of attributions and associations for each Frolic.  From Three Treasures Tai Chi. 

Five Animal Frolics.  UTube Video, 2:02 Min for each Frolic.  Performed by Anson Rathbone. 

5 Animal Frolics.  An instructional DVD by Kenneth Cohen.  © 1990.  Website:  www.qigonghealing.com   Lecture and demonstration of each Frolic set. 

Five Animal Frolics.  Instructional videotape by Michael Gilman.  60 minutes VHS or DVD.  Five Animal Frolics  "An ancient form of Chi Kung, probably having strong influence on the development of Tai Chi Chuan. These easy to do, fun to practice movements are very complete for physical conditioning and internal health and well being. Especially valuable for the internal organs. Michael takes you through and explains these Five Animals in a simple easy to learn way. 60 minutes, produced for television." 

Five Animal Frolics.  Instructional DVD by Paul Gallagher.  95 minutes VHS.  "Five Animal Frolics #1: China's Earliest set of Internal Exercises, based on the Life-Enhancing Movements of the Crane, Bear, Monkey, Deer, and Tiger.  A complete invigorating fitness system for both body and mind which generates energy and mental poise without ever causing strain on the heart or joints. Many qualities of T'ai Chi, but much easier to learn for young or old. This Video of the Frolics contains complete, step-by step descriptions and explicit instructions for each movement. Excellent audio and video quality, close-ups and multiple angles enable you to see and refine every detail of your movement. Run-time is approximately 95 minutes; cost is $49."  

Five Animal Frolics: A Form Workbook.  A Complete Qigong Program for High Energy, Vitality and Well Being.  By John Du Cane.  St. Paul, Minnesota, Dragon Door Publications, 2002.  Second Edition, 2002.  121 pages.  Spiral bound notebook.  100 photographs.  No ISBN.   VSCL.    

Five Animal Frolics: Google Search

The Five Animal Frolics: A Practical and Workable Qigong Method.  By John Du Cane.  

Five Animal Frolics Qigong.  Authentic Eastern Health.  Instructional DVD, 60 Minutes.  Master Ping Zhao. 

Five Animal Frolics Qigong: Bibliography, Resources, Lessons, Links, History.  By Michael P. Garofalo, M.S.  Five Animal Frolics: Wu Qing Xi. 

Five Animal Frolics Qigong.  By Michael Winn.  Includes instruction on Inner Smile and Six Healing Sounds.  Audio CDs, DVDs, books.  VSCL. 

Five Animal Frolics Qigong: Crane and Bear Exercises.  By Franklin Fick.  Lulu.com, 2005.  120 pages.  ISBN: 1411627768.  Online Text  VSCL. 

Five Animal Frolics Qigong  "The oldest written exercise program for preventive medicine." 

Five Animal Frolics Workshop by Robert Bates 

Five Animal Play  Shen-Nong. 

Five Animal Play.   Dr. Alex Feng, Oakland, California.  

Five Animal Qigong.  By Jusuf Hariman. 

Five Animal Sports Qigong.  Instructional DVD, 180 minutes, by Dr. Yang, Jwing-Ming and Kathy Yang.  YMAA Publication Center, 2008.  ASIN: B0018OZFOS.  VSCL. 

The Five Animals.  From "Kung-Fu, or Tauist Medical Gymnastics," by John Dudgeon, 1895. 

Five Animals and Five Elements DVD.  By Wing Lam. 

The Five Animals do the Six Healing Sounds.  By Michael Winn.  Healing Tao Home Study Video, 2004.  Qigong Fundamentals 1.  1 DVD.  Instruction in the Inner Smile, Ocean Breathing, 6 Healing Sounds, and Five Animals.  Also Qigong Fundamentals 1 includes lectures by Michael Winn on six audio CDs.  VSCL. 

The Great Bear Star Steps   By Sat Chuen Hon.   

Green Paths in the Valley Blog

Green Way Research.    Red Bluff, California.

Grimoire for the Apprentice Wizard.  By Oberon Zell-Ravenheart.  Ranklin Lakes, NJ, New Page Books, 2004.  Index, 370 pages.  ISBN: 1564147118.  A detailed and practical instructional manual on the way to become a wizard.  Intended for a young reader but useful to anyone.  An excellent reference tool. 

The Healing Promise of Qi: Creating Extraordinary Wellness Through Qigong and Tai Chi.  By Roger Jahnke, O.M.D..  Chicago, Contemporary Books, 2002.   Index, notes, extensive recommended reading list, 316 pages.  ISBN: 0809295288.

The Health Benefits of Qigong Exercises.   By John Du Cane.  

Hua To (Hua Tuo) - Biographical Information   

"Hua Tuo's Five Animal Frolics," Zhou Lishang.  T'ai Chi: The International Magazine of T'ai Chi Ch'uan: Vol. 29, No. 4, August, 2005, pp. 42-49.  Translation by Yan Shufan.  Part 1.  A detailed article on how to do the Frolics.  This version of the Frolics set was developed by the Shanghai University of Sports and approved by the State Physical Culture and Sports Bureau. The articles includes set by set photos, instructions, and some very interesting illustrations from the Ma Wang Dui Tomb No. 3 findings.    

"Hua Tuo's Five Animal Frolics," by Zhou Lishang.   T'ai Chi: The International Magazine of T'ai Chi Ch'uan: Vol. 29, No. 5, October, 2005, pp. 42-49.  Translation by Yan Shufan.  Part 2.  

"On Hua Tuo's Position in the History of Chinese Medicine."  By K. W. Fan.  The American Journal of Chinese Medicine, Vol. 32, No. 2., 2003.    

Huo To T'ai Chi Ch'uan: The Kung Fu of Six Combinations and Eight Methods (LiuHe BaFa).  By Khan Conor Foxx.  Publication date and source unknown.     

Hua Tuo Wu Qin Xi.  By Huang, Qide.  Published in 1983.  67 pages. 

Integral Life Practices: A 21st Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening.  By Ken Wibur, Terry Patten, Adam Leonard, and Marco Morelli.  Integral Books, 2008.  Index, 416 pages.  ISBN: 1590304675.  VSCL. 

The Magician's Companion.   A Practical and Encyclopedic Guide to Magical and Religious Symbolism.  By Bill Witcomb.  St. Paul, Minnesota, Llewellyn Pubs., 1993.   Appendices, resources, 577 pages.  ISBN:  0875428681.   VSCL. 

The Magic of Shapeshifting.  By Rosalyn Greene.  Red Wheel Weiser, 2000.  258 pages.  ISBN:  1578631718.  According to Ms. Greene the most common animals people shift into are the wolf, fox, cat and bear.  

Meditation and Qigong    

One Druid's Journey

Origins and Development of Qigong  

Plexus: History and Myth   Interesting collection of facts and observations about Mt. Hua in China.  A tomb dedicated to Hua To is found on Mt. Hua.  

Power Qigong: The Bear and Tiger Frolics.  By John Du Cane.  St. Paul, Minnesota, Dragon Door Publications, 1999.   Instructional HS videotape, 48 minutes.  Anti-Aging Series.  ISBN: 0938045210.  Website:  www.dragondoor.com.  VSCL.    

Power Animal Frolics:  Tai Chi, Yoga, and Qigong for Children.   Starring Bliss Beary Bear.  Instructional DVD, 82 Minutes. 

Qigong: Bibliography, Links, Quotations, Lessons, Instructions, Notes 

Qigong Essentials: Five Animal Frolics.  Instructional DVD, 70 minutes, by Master Jesse Tsao.  Tai Chi Healthways, San Diego.  "Five Animal Frolics is an ancient Chinese Qigong practice. Hua-tuo, the most famous Chinese doctor in ancient China, designed Five Animals Frolic based on Chuang-tzu's Taoist practice and traditional Chinese medical philosophy. He observed animals in nature and mimicked their daily activities to create movements for people cultivating life energy. Each animal form has a special effect on a human being's inner organ health: tiger form for liver energy flow; deer form for kidney; bear form for spleen and stomach; ape form for the heart; bird form for lungs. Five Animal Frolics can fully stimulate and awaken qi, the vital energy inside of our body, contained within the meridian channels and cavities. Through the stimulation and accumulation of qi, a person can clear out stress and sickness and may not only acquire a new sense of physical and mental energy, but create the conditions for longevity as well. Throughout 1700 years, routines have been passed down from different people, resulting in various versions of Five Animal Frolics. This video shows the most popular forms in China today, and provides the basic "how-to" aspects of the routine. Master Tsao demonstrates the complete form in both front and back view, along with detailed instruction in posture-by-posture lessons. It is a good reference for home study, or a resource for instructor's teaching preparation.  Suggest 30 class hours."  Sample UTube Video of this DVD.  VSCL. 

Qigong Essentials for Health Promotion.  By Jiao Guorui.  Translated by Jiao Tielan.  Beijing, China Reconstructs Press, 1988.  ISBN: 750720100.  ASIN: B000B6TA54.  The Animal Frolics are discussed and explained on 190-236.  The text includes illustrations (line drawings).  VSCL. 

Qigong Five Animals.  UTube Videos: Part 1, 7:02 Min.  Part 2, 7:04 Min.  Part 3, 7:03 Min.  Part 4,

Qigong Healing: The Way of Qigong.   By Kenneth S. Cohen.  

Qigong Quotations, Poems, Sayings  

Ripening Peaches:  Daoist Studies and Practices.  Taoist scriptures, bibliography, Quanzhen Daoism, Neidan, gardening, tea, history, qigong/daoyin, readings, etc. 

Ruler, Stick, Chih, Bang - Tai Chi Ruler

Scholar Warrior: An Introduction to the Tao in Everyday Life.   By Deng Ming-Dao.  Harper San Francisco, 1990.   Index, bibliography, 351 pages.  ISBN: 0062502328.  MGC.  

Serenity Qigong: An Instructional Guide to the Crane Frolic.  By John Du Cane.  An instructional videotape, 41 minutes.     

Shamanic Experience: A Practical Guide to Contemporary Shamanism.  By Kenneth Meadows.  Shaftesbury, Dorset, England, Element Books, 1991.  Glossary, bibliography, resources, index 
196 pages.  ISBN: 1852302267.  VSCL.    

Shapeshifters and Shapeshifting 

Shaolin Kung Fu makes use of Five Animals: Snake, Leopard, Tiger, Crane and Dragon.

         Snake, Monkey, Mantis, Master Shifu Panda, Tiger, and Crane
                                             Kung Fu Panda

Shapeshifting in Celtic Myth.   By Kenneth R. White.  

Shapeshifting: Shamanic Techniques for Global and Personal Information.  By John M. Perkins.  Inner Traditions Intl. Ltd., 1997.  184 pages.  ISBN: 0892816635.   VSCL. 

Six Taoist Healing Sounds   Research by Mike Garofalo. 

Spontaneous Five Animal Play Qigong (Zifa Wuqinxi Donggong).  Compiled and readjusted by Liang Shifeng who is a major Qigong master from a southern province of China, called Guangdong in the early 1980s. 

Staff Weapons: Bibliography, Links, Resources, Lessons

Sun Lu Tang's Internal Martial Arts: Baguazhang, Xingyiquan, Taijiquan, and Qigong.  Bibliography, Links, Quotes, Resources, Instructions.   

Sun Style of T'ai Chi Ch'uan: Standard Competition 73 Movements Form.  Research by Michael P. Garofalo, M.S.. 

Shen-nong Limited: History of Chinese Medicine 

Subject Index to the Cloud Hands Taijiquan and Qigong Website 

Taijiquan (Tai Chi Chuan) and Qigong 

Taoist Philosophy, World View, Beliefs, Scriptures

Tiger Qong and Bear Qong   By Jane Golden.  

Totems: The Transformative Power of Your Personal Animal Totem.  By Brad Steiger.  Harper San Francisco, 1997.  224 pages.  ISBN: 0062514253.  

Vital Breath of the Dao: Chinese Shamanic Tiger Qigong (Laohu Qigong).  By Master Zhongxian Wu.  Little Canada, Minnesota, Dragon Door Publications, 2006.  246 pages.  ISBN: Unknown.  There is also a DVD to accompany this book with a running time of 65 minutes called "Chinese Shamanic Tiger Qigong." For more information call 1-800-899-5111. 

Vitality Qigong: An Instructional Guide to the Monkey and Deer Frolics.  By John Du Cane.  Instructional videotape, 43 minutes.  

Valley Spirit Qigong, Red Bluff, California 

The Way of Qigong: The Art and Science of Chinese Energy Healing.  By Kenneth S. Cohen.  Foreword by Larry Dossey.  New York Ballantine Books, 1997.  Index, notes, appendices, 427 pages.  ISBN: 0345421094.  MGC.  One of my favorite books: comprehensive, informative, practical, and scientific.  A very informative introduction to the Five Animal Frolics, and detailed descriptions of the Crane and Bear forms, with illustrations, can be found on pages 199-209.   

The Way of Qigong.  By Ken Cohen.  5 audiocassettes, 6 hours.  Boulder, Colorado, Sounds True, 1993.  ISBN: 1564552578.  VSCL.     

Ways of Walking: Quotations, Bibliography, Resources, Links 

The Web That Has No Weaver: Understanding Chinese Medicine.  By Ted J. Kaptchuk, O.M.D..  Chicago, McGraw Hill Contemporary Books, 2nd Edition, 2000.  Index, bibliography,
appendices, notes, 500 pages.  Forward by Margaret Caudill, M.D., and by Andrew Weil, M.D.  ISBN: 0809228408.  An excellent introduction to traditional Chinese medicine and modern research on the topic.  VSCL. 

What is Qigong.   By Kenneth S. Cohen.  

Where the Spirits Ride the Wind: Trance Journeys and Other Ecstatic Experiences.  By Felicitas D. Goodman, Ph.D..  Illustrated by Gerhard Binder.  Bloomington, Indiana, Indiana University Press, 1990.  Index, bibliography, 242 pages.  ISBN: 0253327644.  A cross cultural study of the effects of body postures on altered states of consciousness.  Extensive notes on the widespread instances of Bear postures, rituals and totems.  

The Wonders of Qigong.  A Chinese Exercise for Fitness, Health and Longevity.  Compiled by the China Sports Magazine, Beijing, China.  Published by Wayfarer Publications, Los Angeles, CA, 1985.  111 pages.  275 line drawings.  ISBN: 0935099077.  

Wudang Five Animal Regimen    UTube Video, 5:53 minutes. 

Wu Qin Xi Qigong.  UTube Video, 6:30 Min. 

Wu Qin Xi.  By Hu, Yao-zhen (1879-1973).  Hong Kong, Xin Wen Shu Dian, n.d..  

Wu Qin Xi.  Chinese Health Qigong Assocation. 

Wu Qin Xi (Five Animal Frolics): Chinese Health Qigong.  Compiled by the Chinese Health Qigong Association.  Beijing, Chine, Foreign Languages Press, 2007.  102 pages, includes an instructional DVD.  ISBN: 9787119047799.  VSCL.  "In 2001 the Chinese government showed great interest in regulating the Qigong movement. The State Sport General Administration of China founded the Chinese Health Qigong Association, as a mass-organization to popularize, spread and research Health Qigong in cooperation with the Peking Sport University. In 2003 the organization presented the newly developed four Health Qigong Exercises on the base of excellent traditional Qigong, including:  Yì Jīn Jīng (tendon-changing classic),  Wu Qin Xi (frolics of five animals 五禽戲),  Liu Zi Jue (the art of expiration in producing six different sounds), Ba Duan Jin (eight excellent movements), to fit the people's needs of promoting their health and body, and to develop traditional Chinese national culture further. The Chinese Health Qigong Association is a member of the All-China Sports Federation.  During the process of developing the exercises, strictly scientific research methods have been followed. Primary experiments took place under supervision of Traditional Chinese Medicine, Modern Medicine, Psychology, Athletic Science and other related subjects. The Four Health Qigong Exercises can be seen as the essences from the related Qigong in various schools, inherited and developed traditional Chinese national culture.  The new Health Qigong represented by the Chinese Health QiGong Association is breaking with the old tradition of family-styles and close teacher-student relation. It is hoped that the new standardisation is supporting the international spread of Qigong in the western hemisphere.  Starting in September 2004 the "Health Qigong Magazine" became the association magazine of the CHQA. It is the only national health qigong publication in China; edtited through China Sports Press.  After the successful 1st International Health Qigong Demonstration and Exchange in 2005 the CHQA organized in August 2007 the 2nd International Health Qigong Demonstration and Exchange in Peking including an international competition and the first Duan examination on Health Qigong. At the same time, the 2007 International Symposium on Health Qigong Science was organized where important scientific studies were made public."
-  Wikipedia

Wu Qin Xi, Five Animal Frolics Qigong: Bibliography, Resources, Lessons, Links, History.  By Michael P. Garofalo, M.S. 

Xing Yi Quan (Hsing I Chuan) makes use of Twelve Animals. 

Yangsheng Gong, Daoyin, Qigong:  Bibliography, Links, Resources, History, Lessons, Guides, Quotes 

Yin Jin Jing (Muscle and Tendon Transformation Classic) Qigong

Yuli Qigong.  By Jeff Smoley.  Wujigong, Zhan Zhuang, 5 Animal Frolics, Jade Power Qigong, and Eight Section Brocade.  Jeff borrowed my disclaimer. 

Zhan Zhuang - Standing Like a Tree - Meditation and Qigong

Return to the Main Index

Quotations - General

Animal Frolics Exercises, Animal Frolics Qigong, Chinese Yoga Animal Frolics 

"Man's body must have exercise, but it should never be done to the point of exhaustion.  By moving about briskly, digestion is improved, the blood vessels are opened, and illnesses are prevented.  It is like a used doorstep which never rots.  As far as Tao Yin (bending and stretching exercises) is  concerned, we have the bear's neck, the crane's twist, and swaying the waist and moving the joints to promote long life.  Now I have created the art called the Frolics of the Five Animals: the Tiger, the Deer, the Bear, the Monkey, and the Crane.   It eliminates sickness, benefits the legs, and is also a form of Tao Yin.  If you feel out of sorts, just practice one of my Frolics.  A gentle sweat will exude, the complexion will become rosy; the body will feel light and you will want to eat."
-   Hua To, History of the Later Han, Translated by Paul B. Gallagher,
    Drawing Silk: A Training Manual for T'ai Chi, 1988, p. 6.

"An ancient text, The Spring and Autumn Annals, states that in mythic times a great flood covered much of China.  Stagnant waters produced widespread disease. The legendary shaman-emperor Yu cleared the land and diverted the waters into rivers by dancing a bear dance and invoking the mystical power of the Big Dipper Constellation.  As the waters subsided, people reasoned that movement and exercise can similarly cause the internal rivers to flow more smoothly, clearing the meridians of obstructions to health.  Qigong-like exercises are found on ancient rock art panels throughout China.  Chinese shamans used these exercises and meditations to commune with nature and natural forces and to increase their powers of healing and divination.
-   Kenneth S. Cohen, What is Qigong

"Daoyin 導引 (a.k.a. Tao Yin), which literally means “guiding and stretching,” is a traditional Chinese form of “calisthenics” (Grk.: “beautiful strength”; physical exercise) or “gymnastics” (Grk.: “to train”). Traditionally and historically speaking, Daoyin practices are stretching exercises, usually combined with breath-work. Some Daoyin practices involve specific breathing (huxi 呼吸) patterns. The earliest forms of Daoyin were developed during the Early Han dynasty (206 BCE-8 CE), in the context of health and longevity as well as therapeutic movements. Daoyin practice is also sometimes referred to as Yangsheng 養生, which literally means “nourishing life.”
-   Daoyin

"Learn one of the oldest, yet perennially popular forms of exercise in the world.  In the 2nd century A.D., the great Taoist physician Hua To created a physical, energetic and mental exercise system based on the movements and spirit of five animals: the crane, bear, deer, monkey, and tiger.  Develops strength, balance, focus, flexibility, courage, and calmness.  Used successfully by thousands of people to regain health and fitness and treat chronic diseases."
-  Healing Tao Institute   

Crane - to develop balance, lightness and agility.  The Crain cools and relaxes your whole body, balances the heart-energy, gently stretches your ligaments and releases your spine.
Bear - to develop rooted power.  The Bear creates greater leg strength, fortifies the bones and develops energy in the kidneys, your fundamental source of vitality. 
Monkey - to develop suppleness and agility.  Become quick witted, alert and nimble.
Deer - to develop grace and relaxation.  The Deer gives a long stretch to the legs and spine, creating open, expansive movement with very flexible sinew and bones.
Tiger - to develop muscular strength.  The Tiger strengthens the waist, sinews and kidneys and builds internal power. 
-   Five Animal Frolics

"For optimal health, we need body and spirit, exercise and meditation, awareness of the inner world and the outer.  In other words, health requires balance and moderation.  The goal of qigong may be summarized as xing ming shuang xiu, "spirit and body equally refined and cultivated."  Cultivate your whole being, as you would cultivate a garden - with attention, care, and even love."
-  Ken Cohen, Essential Qigong, 2005, p. 2

"Firstly, we analyze its function in the aspect of psychological regulation as it is required that the practitioner should do it before and during each routines in the exercise of the Health Qigong Wu Qin Xi. The practitioner should mind on the Dantian and rid of the distracted thoughts with quiet mind and spirit before the exercise, get into the imitation of its physical activities of each animal in the exercise. When practicing the tiger exercise, try to imagine yourself as a fierce tiger in the mountains who is looking down upon other beasts and stretching its own pawns and about to pounce on its prey; in the deer exercise, imagine that you are prudent and mild, jogging on a green field; in the exercise of the bear, you are a clumsy bear, composed and steady, freely roaming the forests; in the monkey exercise, you become a happy and agile monkey; in the bird exercise, you are a free bird with quiet mind and flying in the sky. Therefore you can continuously regulate the mind state in the exercise and it is helpful to the relaxation of the mind. The regular exercise of this skill can transform and regulate the mind of the practitioner to relieve the spiritual nervousness, improve the emotional stability, reduce the mental stress and keep the healthy mind."
-   The Effect of Precaution against Sub-health of the Health Qigong Wu Qin Xi.  Chinese Health Qigong Association.  2008. 

"Many schools of Wu Qin Xi have sprung up in modern times, with different modifications of the exercises. Some schools even name themselves after Hua Tuo. Nevertheless, they all adhere to the fundamental principles of imitating the movements of the five wild creatures and combining physical with mental exercises. And they all have the common aim of strengthening muscles and bones, promoting the circulation of Qi and blood, preventing and curing diseases, maintaining good
health and prolonging the life span.  The practice of Wu Qin Xi can be divided into two types: One emphasizes the physical exercise of the trunk and limbs to strengthen the bodily constitution. This is called "external exercise." The other emphasizes mental exercises which are supposed to imitate the spiritual activities and expressions of animals, to stimulate mental activity; this is called "internal exercise." The former division can be further divided into two groups. Vigorous practice mainly for self-defense is called "Five-Animal Boxing," which can also be used for treating illness by means of pounding or massage. When performed gently and gracefully, with the aim of strengthening the body constitution and improving the spiritual mood, it is called "Five-Animal Dance.""
-  Origins and Development of Qigong 

"The patriarch of Chinese medicine, Hua Tuo (second century A.D.) was one of the great early qigong masters.  His "Five Animal Frolics" imitate the movements of the Crane, Bear, Monkey, Deer, and Tiger and are still practiced today. Hua Tuo said that just as a door hinge will not rust if it is used, so the body will attain health by gently moving and exercising all of the limbs."
-   Kenneth S. Cohen, What is Qigong  

"The "Five Animal-Frolics" mimics the fierceness of tiger, peacefulness of deer, calmness of bear, agility of ape, and lightness of bird to train the body and mind. It can improve body strength, move blood and Qi, and relax tendons and meridians so people will not get aged quickly. It can also be used to cure chronicle diseases. Practitioner can practice all five frolics or pick only one or two to practice based on his personal physical conditions. During practice, it requires the practitioner to coordinate his thoughts, breathing, and movements. If you can practice it persistently, you will enjoy light spirit, enhanced appetite, improved agility, and firm steps. This has the functions of nurturing spirit, regulating the flow of Qi and blood, helping Jang and Fu, opening meridians, activating sinews and bones, and benefiting joints. The "Five Animal-Frolics" is also effective in preventing and curing lung diseases, asthma, high blood pressure, heart-crown disease, weak nerve system, and indigestion, etc. In addition, frequent practice of the "Five Animal-Frolics" can correct abnormal footings and walking postures, prevent wilting of muscles, and improve body balance. It is also beneficial to other symptoms. Practitioner should practice for 15 minutes twice daily, one in the morning and one in the evening. Also, the practitioner should select a field with fresh air and luxuriant vegetation."
-   Five Animal Frolics

"Born from the marriage of shamanic dance and the Chinese medical study of energy systems, The Animal Frolics offer a complete self-care toolkit of accessible techniques to transform your health and well being."
-  John Du Cane, Power Qigong: The Bear and Tiger Frolics. 

"The earliest Daoist reference to Daoyin practice appears in chapter fifteen of the Zhuangzi 莊子 (Book of Master Zhuang), which is part of the so-called Outer Chapters (8-22) and is roughly contemporaneous with the Daoyin tu and Yinshu. “To practice chui 吹, xu 呴, hu 呼 and xi 吸 breathing, to expel the old (tugu 吐古) and ingest the new (naxin 納新), and to engage in bear-hangings (xiongjing 熊經) and bird-stretchings (niaoshen 鳥申), with longevity one’s only concern—such are the practices of Daoyin adepts, people who nourish their bodies and hope to live as long as Pengzu” (cf. Daode jing ch. 29). In this section of the Zhuangzi, Daoyin practitioners are grouped in a hierarchical ordering of five lower forms of practice. Such adepts are contrasted with the Daoist sage (shengren 聖人), who does not practice Daoyin but rather aims at mystical unification with the Dao through quietistic meditation. Nonetheless, the above passage from the Zhuangzi as well as the Daoyin tu and Yinshu are among the earliest predecessors for the later practices known as the Method of the Six Breaths (liuqi fa 六氣法), a.k.a. Six Healing Sounds, and the Five Animal Frolics (wuqin xi 五禽戲)."
-  Daoyin

"In the Welsh story of Taliesin, who as Gwion Bach, transforms himself into various animal shapes to escape the wrath of the goddess Ceridwen.  Gwion transforms himself into a hare, a fish, a bird and finally a grain of wheat.  Ceridwen in an attempt to catch him also transforms herself. She becomes a greyhound, an otter, a falcon and a hen.  It is as a hen that she finally catches Gwion, who is at this stage a grain of wheat, she swallows Gwion and by so doing becomes pregnant and eventually gives birth to Taliesin."
-   Kenneth R. White, Shapeshifting in Celtic Myth. 

"Daoyin is an ancient Chinese body-mind exercise originally aimed at health care as well as physical and spiritual purification. The ascetics of past time believed it could be used to obtain the "eternal youth" (changsheng bulao).  Many different interpretations were given to the word daoyin during the ages. The following two are the most reliable: daoqi yinti - guide the qi and stretch the body; and daoqi yinliao - guide the qi to obtain a healing effect.  Both interpretations describe important aspects of the exercise and are not contradictory to each other. The first describes briefly the technique while the second refers to one goal of the exercise; actually with daoyin we guide the qi and move our body in order to obtain a beneficial effect to our health.  China has an ancient and deep tradition of body-mind care. According to historical documents already during the feudal age (770-221 BC) the so-called "life-nourishing ways" (yangsheng zhi dao) gained great importance. They were methods aimed at enhancing a long, healthy and good life, by means of dietetic regime, herbal preparations, gymnastic exercises and spiritual cultivation (such as study, poetry, meditation, etc.).  Many famous thinkers of this time argued heatedly on these issues, proposing their own "ways" and discussing those of their colleagues.  Among the various "life-nourishing ways", the physical exercise was almost universally regarded as necessary and very effective. As "physical exercise" we have to think here something much deeper and articulated than what we mean today. It was an exercise involving body and mind in a great potentially unlimited effort of self-purification. The ascetics of that time practiced and taught these techniques in order to reach long life and immortality."
-  Daoyin

"Shape-Changing in practice essentially breaks down into two main areas that for the purposes of discussion I've decided to call "Out of body" shifting and "Altered State" shifting.  The two are related: altered state shapeshifting in particular using some of the methods of consciousness altering employed in out-of-body voyages but they are sufficiently different to enable them to be considered separately." 
-   Redvane Fox

"The Five Animal Sports Qigong (五禽戲, Wu Qin Xi).  The Five Animal Sports is a well known medical Qigong set created by the famous Chinese medical doctor Hua Tuo (華陀 ) during the East Han and Three Kingdom period (東漢﹐ 三國)(25-420 A.D.). This set of medical Qigong imitates the natural movements of five animals. These animals are the Tiger, Deer, Bear, Ape, and Bird. For nearly two thousand years, this set has proven very effective for maintaining health, and for healing various illnesses."
-   Yang Jwing-Ming's Martial Arts Academy

"Dear Michael,
  I have liked your website for sometime and have referred to it.  As for the 5 Animal Frolics, frolic, this also has some misleads.  Hua-To's tomb is on Mt. Hua.  As for Dr. Hua's  teaching, no one knows [again totem-symbol making, great doctor and great mountain].  The original exercise was simple walking, not much more; the more recent PRC pubs tend to go into 5 variations upon each of the 5 animals 5x5.  Han Xingyuan, one of my teachers, believed that there was a relation between the Hua To exercises and the Xing Yi animals - of which there where originally only 3 forms, not 5.   The 5 animals are actually 5 actions, virtually the same as those inherent in Hsing Yi: expand, rise, cross, compress, sink.  Your attempt to cross-culture, cross-time compare Hua To's animals to animals to American Indian animals ... this is a common error of knowledge.  Pyramids exist in many locations, but this does not mean they where built for the same reasons or even similar.  Interesting otherwise."
-  K. Conor Foxx, 10/27/07

"The Bird Frolic develops balance, lightness, and agility. It cools and relaxes the whole body, balances the heart-energy, gently stretches the ligaments, and releases the spine.  The Bear Frolic to develops deep-rooted power. It creates greater leg strength, fortifies the bones, and develops energy in the kidneys, which is the body's fundamental source of vitality.  The Monkey Frolic develops suppleness and agility. It helps a person become quick witted, alert, and nimble.  The Deer Frolic develops grace and relaxation. It gives a long stretch to the legs and spine, creating an open, expansive movement with very flexible muscles and bones.  The Tiger Frolic develops muscular strength. It strengthens the waist, muscles, and kidneys and builds internal power."
-  Five Animal Frolics

"In the Han Dynasty, Hua Tuo (A.D.110-207), was an outstanding medical Doctor and became known as the “Father of Traditional Chinese Medicine”.  He researched the physical activities of animals specifically the characteristics of the Tiger, Deer, Bear, Monkey and Bird.  He also combined the theory of the energy flow and distribution of the meridian lines with the physiological functions and pathological changes of the human body, and its relationship between the movements of these five animals and the five major organs of human beings.  Using this information, he invented this set of exercises, which he proudly called “My Doctor”.   The Five Animals Frolics were first documented in a chapter of the “Three Kingdoms Period – Biography of Hua Tuo”, by Chen Shou, during the Western Jin Dynasty (A.D.265-316).  Hua Tuo was one of the first people, in the world, to use movements as a healing art. The ancient health art of Five Animals Frolics Qi Gong has continued to be practiced and benefited people’s health for over 1800 years.  Practitioners use this physical and mental exercise to increase their Qi accumulation, protect and strengthen their internal health and prevent or cure diseases."
-   Frank Allen 

"Tao Yin is Dao Yin (Tao Yin) are a series of breathing exercises practiced by Taoists to cultivate Qi (Ch'i) or internal energy of the body based upon the principles of Traditional Chinese Medicine.  The practice of Dao Yin was an ancient precursor of Qigong, and was practiced in Chinese Taoist monasteries for health and spiritual cultivation.  I has been documented since 500 BC. Dao Yin is also said to be (along with Shaolin Ch'uan) a primary formative ingredient in the well-known soft style Chinese martial art of T'ai Chi Ch'uan."
-   Wikipedia  

"In addition to cosmological attunement, Daoist Daoyin frequently utilizes the orb-meridian system, the understanding of which parallels classical Chinese medicine. They are documented in texts such as the Neiwai gong tushuo 内外功圖説 (Illustrated Instructions on Internal and External Exercises) and Chifeng sui 赤鳳髓  (Marrow of the Crimson Phoenix). Note that most of these practices employ seated postures and are intended as supplements to meditation.  In contemporary Daoism, Daoyin practice is most clearly expressed in Daoist self-massage techniques, which include tapping the teeth, beating the Celestial Drum, and so forth. Most contemporary Daoyin sets are either of fairly recent provenance and/or reconstructions of earlier practices.  One important consideration in the study and practice of Daoist Daoyin and Yangsheng is the way in which such practice is understood from a Daoist perspective and within a Daoist context."
-   Daoyin

" The formation of Wu Qin Xi is first mentioned in the Biography of Hua Tuo in History of the Three Kingdoms, written by Chen Shou of the Western Jin Dynasty (265-316). In this book, the author writes, "Hua Tuo developed a set of exercises called Wu Qin Xi, namely, first tiger, second deer, third bear, fourth monkey and fifth bird, as physical and breathing exercises to cure diseases and strengthen the feet for walking." In the Southern and Northern Dynasties period (420-589), Fan Ye, the author of the Chronicle of the Later Han Dynasty, made a similar statement. Unfortunately, no illustrations or diagrams showing how to practice the original exercises as devised by Hua Tuo can be found in the ancient literature. However, Tao Hongjing of the Southern and Northern Dynasties, in his On Caring for the Health of the Mind and Prolonging the Life Span, describes the exercises invented by Hua Tuo, and as he lived only about 300 years after the latter it is assumed that Tao's account is accurate. But as Tao Hongjing's explanations are not accompanied by illustrations; the exercises are difficult to practice. This deficiency is made up for somewhat in the Ming Dynasty (1368-1644) works, such as the Marrow of the Red Phoenix by Zhou Lujing,  and in the Qing Dynasty (1644-1911) works of the Miraculous  Book of Longevity by Cao Wuji and Diagrammatic Illustrations for Practice of the Five-Animal Dance by Xi Xifan, where the practical movements of the exercises are described in detail, with diagrams and drawings. These movements are much modified from those in Tao Hongjing's work in that besides the physical movements, the mental attitudes, concentration, etc., are also described. In addition, physical exercises are integrated with the adjustment of the circulation of Qi and blood. These ancient books provide a key basis for more modern studies of the exercise."
-  Origins and Development of Qigong 

"In addition to the key points of Qigong exercise, the Frolics of the Five Animals require attention to the following points:
1.  Integration of Form and Mind
2.  Flexible and Circular Movement 
3.  Slow and Fast Movement 
4.  Heaviness, Stability and Subtlety 
5.  Softness and Toughness  
6.  Order of the Frolics 
7.  Coordination of Movements with Respiration 
8.  Three-way Stability 
9.  Preparation  
10.  Conscientiousness 
11.  Perseverance in Practice  
-   Jiao Guorui, Qigong Essentials for Health Promotion, 1988, pp. 193-195 

Return to Main Index

五禽戲

Frolics of the Five Animals

Bear     

Tiger

Crane

Deer 

Monkey

Return to Main Index

Five Animal Frolics Table of Correspondences

The assignment of alchemical and magickal correspondences to the Animals vary amongst practitioners of the Five Animal Frolics, qigong theorists, and Taoist Alchemists.  The following authors have provided tables of correspondences:  Mantak Chia, Kenneth Cohen, Franklin Fick, Mike Garofalo, Alan Graham, Livia Kohn, Joseph Morales, Ken Morgan, Nancy Seeber, Yang Jwing-Ming, and Oberon Zell-Ravenheart. 

Readers should keep in mind that knowledge of these alchemical and magickal correspondences is of some usefulness to most practitioners.  The true Adepts and playful Wizards will need to pay very close attention to correspondences.  These associations have a long history in China and their meanings are part of the mental aspects of the Five Animals Frolics Daoyin practice.  Daily practice of the Frolics, most often outdoors, is essential to embody these cosmic principles.     

All of the Five Animals are Wild Animals.  They are not normally considered "domesticated" animals (e.g., dogs, goats, cattle, pigs, chickens, cats, horses).  Because of their intelligence and skills, monkeys have been tamed and trained by humans.  Because of their size and wild nature, tigers and bears are especially dangerous around humans.  

A wise person will always try to understand the cosmic forces that influence and/or rule our lives: the air we breathe, the sun that warms the earth, the water that sustains all living beings, the plants and animals of our world, the human technology that makes our lifestyles possible, the ideas and values that constitute our spirit.  These forces are symbolized by Air (breath, energy), Fire (sun, hearth), Water (rain, snow, lakes, sea, ponds, wells), Wood (plants, trees, fruit, grains, food), Animals (Deer, Crane, Monkey, Tiger, Bear, etc., domesticated animals, food, humans), Metal (technology, science, agriculture, earthly resources), Humanity (persons, family, village, state, society, culture), Spirit (mind, wisdom, Shen, Dao), and the Unbounded (imagination, fantasy, mystical creatures, spirits, divine, Wu, Heaven).     

In China, the Five Elements (Phases, Processes, Cycles) are: Earth, Fire, Water, Wood, and Metal.  In the West, the Five Elements (Materials, Substances, Components) are Earth, Fire, Water, Air, and Spirit (Aether).   

I have reflected on the Trigrams of the I Ching and how Baguazhang Qigong Animals correspondences might be aligned.  Even in this area, the assignment of correspondences vary considerably amongst theoreticians and practitioners. 

Notice how the assignment of the Five Animals to the Five Elements varies depending upon the authority consulted:
 

1.  Kohn, Livia.  "Chinese Healing Exercises: The Tradition of Daoyin."  University of Hawaii Press, 2008.  268 pages.  ISBN: 0824832698.  p. 164. 

2.  Yang, Jwing Ming and Kathy K. Yang.  "Five Animal Sports Qigong."  Instructional DVD, 2008. 

3.   Michael Garofalo.  Five Animal Frolics, 2009.   Handouts:  All Five, Deer, Crane, Monkey, Tiger, Bear, Dragon. 

4.  Sandy Seeber and Alan Graham.  Five Animal Frolic Handout. 

5.  Ken Morgan.  Medical Qigong Education Center, UK.  Five Animal Frolics.   

6.  Ken Cohen.  "Way of Qigong."  pp. 201-209 and his instructional DVD. 

7.  Chinese Health Qigong Association.  The Effect of Precaution against Sub-health of the Health Qigong Wu Qin Xi.   2008. 

Grandmaster Yang Jwing-Ming and the Chinese Health Qigong Association both use a different assignment of the Five Animals to the Five Elements.  Here is a schematic for their assignment of correspondences: 

General Remarks, Comments and Suggestions
Regarding the Practice of the Five Animal Frolics
By Mike Garofalo
 

Variety

There are over 20 different modern versions of the "Animal Frolics."  Nowadays, most sets of the exercises are done in a standing position.  Many sets have two or three exercises for each animal, and you do the exercises for all five animals in each exercise session.  Alchemical associations are important to some practitioners, and totally ignored by others.   

All the Animal Frolics teachers do speak of the same general mind-body principles to follow while doing the Animal Frolics Daoyin (Qigong) exercises: calmness, slowness, relaxed (sung), balanced, deliberate, taking on and expressing the characteristics and nature of cranes, inner awareness, deep breathing, concentrated mind, not forcing (wu wei), playfulness, lightness, flying, awareness of energy movement in the body-mind, serenity, delight ...

My Own Practices

In my private home practice, most of the time, I like to do just one Animal at a time.  I do favor some spontaneity, freedom, and flexibility in choosing what Animal Frolic(s) to practice each day, and what movements from that Frolic that I choose to practice.  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.e., more unpredictable, spontaneous, uncontrolled, liberated, unnatural, chaotic) than all other non-human animals, wild or domesticated. 

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.    

I began my study and practice of Taijiquan and Qigong in 1986, and Yoga in 2001.  Over the years, I learned the Crane Frolic from numerous instructional media (DVD or VHS), books, from instructors, and from personal practice.  I have been teaching Taijiquan and Qigong since 2000, and yoga since 2004, in Red Bluff, California.  This webpage on the Five Animal Frolics has been online since 2003.  In 2008, I attended a two-day Five Animal Frolics workshop taught by Kenneth Cohen in Sacramento, California. 

Please read my own Disclaimer regarding the alleged benefits of qigong or taijiquan or yoga or walking or gardening.  I'm not trying to sell anything in particular on these webpages, and have tried to be as inclusive and open-minded as possible in my references to books, articles, instructional media, and webpages about the Five Animal Frolics.  You are welcome to be as skeptical, questioning, and critical of the research I am sharing with my many readers around the world.  I welcome your suggestions, additions, comments, corrections, and ideas; and please send them to me via my email.  Hopefully, we will all learn something, enjoy ourselves, and go on to help others improve their health and well-being.   

Dangers

I believe that the Five Animal Frolics are relatively easy to perform.  On the whole, they are quite safe to practice.  They are suitable for persons of all ages to practice, and can be easily modified for special circumstances and limitations.  They require a low level of cardio-vascular conditioning for performance.  I believe that you will benefit in mind, body, and spirit from the regular practice of the Five Animal Frolics. 

I have read authors, and listened to teachers, who say that you must learn the Five Animal Frolics or another qigong form from a qualified teacher in person to person lessons.  These teachers and experts then go on to tell you a story or two about persons who tried to learn the Frolics on their own and became insane, injured, or very sick.  Then they relate anecdotes about persons who took direct instruction from a master teacher (usually themselves for a fee, or their teacher for a fee) and were cured of serious diseases, regained their health, and reenergized themselves.  I think it is important to learn from qualified instructors.  However, many master teachers have produced good books and instructional DVDs on the subject of the Five Animal Frolics that you can easily learn from in an efficient and effective manner.  You are far more likely to go insane, or get injured, or get very sick when you do nothing but sit on your rump all the time.  If you wanted become a successful Power Lifter (i.e., maximum weight squat, dead lift, and bench press) I would strongly recommend direct person to person instruction from a qualified trainer, considering the dangers of Power Lifting.  Learning the Animal Frolics, on the other hand, is relatively easy, quite safe, and lots of fun; and, a good instructional DVD is quite sufficient, and less expensive, when other alternatives are not available.

Always beware of glowing testimonials and uplifting anecdotes about the benefits and/or curative powers of any exercise regimen.  Identifying casual relationships is a difficult scientific task.  Try the exercise and see how it works for you.  Do you enjoy the exercise and perform the exercise regularly?  What is your state of mind, your energy level, your level of happiness?  Are you stronger, more active, and more flexible?  Are your minor aches and pains diminishing?  How do your checkups with your physician go?  This exercise activity is about YOU not about what happened to John Q. Public from Kokomo, Indiana or Hong Kong, China.  Persons with a serious disease will have a very difficult time in weighing treatment and exercise options and sometimes throw caution and skepticism to the wind, relying more on hope than on more scientific and evidentiary approaches. 

Again, please read my own Disclaimer regarding the alleged benefits of qigong or taijiquan or yoga or walking or gardening. 

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This webpage was first posted on the Internet in January 2003 at:   http://www.egreenway.com/taichichuan/five.htm

This webpage was moved to this URL on June 15, 2009:  Animal Frolics Qigong,  http://www.egreenway.com/qigong/animalfrolics.htm

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Druids, Neo-Pagans, Green Men, Shamans

Eight Animals Qigong 

Eight Dragons Qigong 

Eight Immortals Cane Zhang Form, Routine One, 36 Movements, Yang Taijiquan Style 

Eight Immortal's Cane Zhang Form, Routine Two, Cannon Cane, Chen Taijiquan Style

Eight Part Models of the Cosmos

Eight Ox Herding Songs -  A Ch'an/Zen Parable

Eight Rivers Qigong

Eight Section Brocade Ch'i Kung       

Eight Silken Treasures Qigong    

Eight Trigrams Boxing (Bagua Zhang, Pa Kua Quan)    

Eight Trigrams of the I Ching

Eight Trigrams and Taijiquan          

Eight Ways of Walking Qigong       

Embrace the One - Zhan Zhuang - Standing Like A Tree  

Email to Michael P. Garofalo

Emptiness in Full Bloom    

Energy - Quotations    

Entering Tranquility (Ru Jing) Meditation      

Essentials of Taijiquan Movement Art

Exercise - Diabetes Therapy - Taijiquan and Qigong   

External and Internal Aspects of Chinese Martial Arts    

Fan (Shan): Tai Chi Fan, Wushu Fan Dance, Kung Fu Fan Dances

Feedback, Kudos and Reviews for the Cloud Hand's Website     

Fitness and Well Being Website    

Fitness for Older Persons     

Five Animal Frolics (Wu Qin Xi): Tiger, Bear, Crane, Deer, and Monkey 

Five Fists of Hsing I Chuan 

Five Precepts of Buddhism     

Five Elements (Wu-Xing) and Taijiquan   

Five Stepping Movements of Taijiquan    

Flexibility and Stretching     

Five Elements (Air, Earth, Fire, Water, Metal)

Flowers

Flowers in the Sky     

Frolics Qigong, Frolics Yoga, Five Animal Frolics Exercise Regimen

Gardening: Quotes, Poems, History, Sayings

Gardening: Quips and Maxims by Michael P. Garofalo

The Four Gates: Grasping the Sparrow's Tail    

Michael P. Garofalo's Biography

Michael P. Garofalo's T'ai Chi Ch'uan and Qigong Practice    

Glossary of Taijiquan Terms in English and Chinese (Pinyin)

The Goddess - Quotations, Poems, Sayings, Prayers, Songs    

Goose - Bird - Five Animal Frolics (Wu Qin Xi)  

Goose - Wild Goose Qigong             

Grasping the Sparrow's Tail       

Green Men, Neo-Pagans, Druids, Shamans

Green Paths in the Valley Blog   

Green Way Research  Michael P. Garofalo, M.S..  Red Bluff, California.         

Green Way Research - Taijiquan and Qigong       

Green Wizard: Druids, Neo-Pagans, Witchcraft, Earth Religions   

Gun Quan Short Staff, 50" Walking/Martial Staff,

Gu Shen Taijiquan Journal     

Gu Shen (Valley Spirit) Taijiquan Instructional Program

Haiku and Short Poems     

Han Shan

Hatha Yoga

Hatha Yoga Classes, Red Bluff, California, Instructor: Mike Garofalo

Health and Fitness - T'ai Chi Ch'uan    

Hexagrams and Trigrams of the I Ching (Book of Changes)

Hidden Tiger, Beginning Program, Level 2, Valley Spirit T'ai Chi Ch'uan   

High Blood Pressure Reduction and Practicing Taijiquan and Qigong

Hsing I Chuan   

Hsing I Chuan   Five Fists

The Human Body: Quotations, Sayings, Facts, Lore, Wisdom

I Ching (Book of Changes) and Taijiquan and Qigong

Index to the Cloud Hands Website   

Indoor Cycling, Stationary Bicycling, Spinning   

Indoor Practice, Valley Spirit Taijiquan and Qigong           

Instructional Program, Valley Spirit T'ai Chi Ch'uan    

Internal and External Aspects of Chinese Martial Arts  

Internal Martial Arts (Nei Jia Quan) Dictionary

Jian, Chen Style Taijiquan

Jian or Gim, Sword Weapons  

Jian 32 Standard Sword Form - Yang Style        

Jian 55 Yang Style

Jian - Wu Dang    

Jo Short Staff, 48" Walking Stick, Cane, Zhang, Way of the Jo

Jo Do: Way of the Short Staff: Jo Do, Aikijo, Cane, Zhang, Jojutsu, Gun Quan

Journal - Valley Spirit Journal by Michael P. Garofalo   

Kinhin -  Walking Meditation    

Kriya Yoga    

Kudos for the Cloud Hands Website

Kundalini (Coiled Serpent) Energy

Kwang Ping Taijiquan of Kuo Lien Ying     

Labyrinths and Mazes   

Learning and Teaching Taijiquan, Qigong and Yoga  

Lifestyle Advice for Wise Persons

Links and Bibliography: Qigong    

Links and Bibliography: Taijiquan       

Long Form 108 Yang Style Taijiquan     

Long Qigong (Dragon Qigong), Dragon Yoga, Eight Dragons Qigong      

Making This Life Significant, Classics Series

Martial Arts - Virtures

Massage  

Massage: Valley Spirit Center    Red Bluff, California

Master Chang San-Feng  (circa 1350)       

Master Cheng Man-Ch'ing  (1901 - 1975)    

Master Han Shan  (circa 750)    

Master Kuo Lien Ying   (1895-1984)     

Master Sun Lu-Tang  (1861-1932)   

Master Yang Cheng-Fu  (1883-1936)   

Mastery, Self Control, Self Mastery, Choices, Will Power, Strength of Character 

Medicine Balls, Taiji and Qigong Exercise Balls

Meditation - General

Meditation and Breathing

Meditation and Walking    

Meditation Instructor: Michael P. Garofalo in Red Bluff, California        

Meditation Methods and Techniques  

Meditation Quotations    

Meditation - Standing Like A Tree  

Meditation - Standing - General

Meditation - Wu Ji - The Edge of Emptiness     

Michael P. Garofalo, M.S. - Brief Biography        

Michael P. Garofalo - Email

Michael P. Garofalo - Internal Martial Arts Practice History      

Michael P. Garofalo - Resume     

Michael P. Garofalo -  T'ai Chi Ch'uan and Qigong Practice    

Minding the Breath 

The Monkey: The Five Animal Frolics Qigong (Wu Qin Xi)    

Months of the Year: Quotes, Poems, Links     

Mountain Biking in Northern California    

Movement Direction Instructions for Taijiquan and Qigong Forms  

Movement Principles of Tai Chi Chuan

Moving Hands Like Clouds:  T'ai Chi Ch'uan and Qigong    

Muscle and Tendon Changing (Yi Jin Jing) Qigong

Nature Mysticism   

Nei Jia Quan (Internal Martial Arts) Dictionary 

Neo-Pagans, Druids, Green Men, Shamans

Nine Movement Temple Ch'i Kung Exercise Set    

Northern California Taijiquan and Qigong News in Cloud Hands Blog  

Northern California T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information  

Northern Energy Tajiquan Cane Form, Beifang Qi Taiji Zhang

Northwestern U.S. Tajiquan and Qigong News in Cloud Hands Blog  

Notes and Comments on the Yang Style Taijiquan     

Oak Tree in the Courtyard    

Octonary Models of the Cosmos

Old Cloud Hands Website

Older Persons Exercise and Wellness Programs   

One Druids Journey

Oregon T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information   

Original Cloud Hands URL    

Original Waving Hands Like Clouds URL    

Outdoor Practice, Valley Spirit T'ai Chi Ch'uan

Pa Kua Chang (Eight Trigrams Boxing)       

Photography - Valley Spirit Photography Gallery    

Pilates: Links, Bibliography, Resources, Quotes, Notes   

Pole Weapons, Chen Style Taijiquan

Pranayama: Breathing Techniques from Yoga     

Principles of T'ai Chi Ch'uan Movement Art

Private Instruction by Michael P. Garofalo, Instructional Programs

Pulling Onions: The Quips and Maxims of a Gardener

Push Hands - T'ui Shou   

Qigong 2007

Qigong    (GWRW)

Qigong    (GDW)  

Qigong Animal Frolics, Wu Qin Xi, The Five Animal Frolics: Crane, Bear, Deer, Monkey, and Tiger    

Qigong Ball Exercises, Medicine Balls, Taiji Balls

Qigong: Bibliography and Links    

Qigong: Bibliography and Links 2007 

Qigong Blog  

Qigong - Breathwork

Qigong, Ch'i Kung - Chinese Mind-Body Exercises    

Qigong - Eight Dragons Qigong 

Qigong and Yoga Classes, Red Bluff, California.  Instructor:  Mike Garofalo.

Qigong for Seniors

Qigong Instructor: Michael P. Garofalo in Red Bluff, California      

Qigong Practice: Tips, Suggestions, Lessons

Qigong Ruler - Taiji Chih

Qigong: Valley Spirit Center  

Qigong Walking      

Qigong-Yoga Exercise Cycle   

Qin Xi, The Five Animal Frolics: Crane, Bear, Deer, Monkey, and Tiger    

Qi or Ch'i and Taijiquan   

Questions and Answers in Cloud Hands Blog    

Raja Yoga    

Red Bluff, California, Qigong Classes

Red Bluff, California, Yoga Classes   

Red Bluff, California: Valley Spirit Center    

Red Bluff, California: Valley Spirit Taijiquan

Red Bluff, Valley Spirit Taijiquan Instructional Program    

Reiki (Ushi Shiki Ryoho) - Karen Garofalo, Reiki Practitioner    

Reiki: Valley Spirit Center    Red Bluff, California

Relaxation and Taijiquan     

Resolve, Will. Willpower, Self Control, Self Discipline   

Resume of Michael P. Garofalo

Reviews of the Cloud Hand's Website     

Riding the Ox - A Zen Parable   

Royal (Raja) Yoga

RSS Feed for the Cloud Hands Blog  

RSS Feed for the Green Way Blog

Ruler, Chen Style Taijiquan

Ruler - T'ai Chi   

Saber - Chen Taijiquan    

Saber (Dao, Broadsword)  

Saber or Broadsword - Yang Style

Sacred Circles and Spheres

Self Control, Self Mastery, Choices, Will Power    

Self-Massage 

Send Email to Michael P. Garofalo

Senior Citizens Fitness Programs  

Senior Fitness - Red Bluff, CA

Sensing Hands: Push Hands - T'ui Shou   

73 Standard Competition Form, Sun Style Taijiquan  

Shamans, Neo-Pagans, Druids, Green Men

Shambhala Warriorship: Tibetan Buddhism    

Shaolin Cane, Cudgel, Staff, Gun, Zhang

Shoong, Sung, Song  - Loose, Relaxed, Open, Yielding, Responsive     

Short Form, Yang Style, Beijing Simplified 24  

Short Staff Martial Arts: Jo Do, Zhang, Cane, Aikijo, Jojutsu, Gun Quan  

Silk Reeling, Chen Style Taijiquan

Silk Reeling    

Simplified 24 From, Yang Style       

Sinew, Tendon, and Muscle and Tendon Changing (Yi Jin Jing) Qigong

Soaring Crane, Intermediate Program, Level 3, Valley Spirit T'ai Chi Ch'uan

Soulful Gardening

Speaking to the Spirit Meditation  

Spear Weapons, Chen Style Taijiquan   

The Spirit of Gardening    3,300 quotations arranged by 135 topics. 

Staff Weapons: Chen Style Taijiquan

Staff Weapons: Jo, Bo, Can, Staff, Spear    

Standard Orthodox 32 Sword (Jian) Form - Yang Style   Bibliography, Links, Quotes, Notes.

Standing Bear, Level 1 Ranking, Valley Spirit Taijiquan

Standing Like A Tree - Zhan Zhuang  

Standing Meditation (Wu Ji)   

Standing Meditation - General

Sticking Hands - T'ui Shou   

Stork - Bird - Five Animal Frolics

Strength Training    

Strength Training for Seniors    

Stretching and Flexibility

Subject Index to the Cloud Hands Website

Sun Lu-Tang's (1861-1933) Chronology   

Sun Lu-Tang's (1861-1933) Biography

Sun Lu-Tang (1861-1933): Baguaquan, Hsingyiquan, and Taijiquan Grandmaster

Sun Style Bagua Quan     

Sun Style Internal Martial Arts Glossary

Sun Style Hsingyi Quan   

Sun Style Qigong   

Sun Style Sword

Sun Style Taijiquan     

Sun Style Taijiquan Index  

Sun Style Taijiquan Online Videos

Sun Style Taijiquan, 73 Standard Competition Form

Sword, Chen Style Taijiquan

Swordsmanship and T'ai Chi Ch'uan     

Sword 32 Standard Sword (Jian) Form - Yang Style  

Sword 55 Yang Taiji Traditional

Sword - Wudang Style  

Tai Chi Ball Exercises, Qigong Balls, Medicine Balls, Exercise Balls

T'ai Chi Chuan Blog  

T'ai Ch'i Classics      

Tai Chi for Arthritis

Tai Chi for Diabetes   

Tai Chi for Seniors  

Tai Chi Chuan   (GWR)

T'ai Chi Ch'uan: Bibliography and Links     

T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information, Workshops      
Northern California, Oregon, Washington, and British Columbia

T'ai Chi Ch'uan Instructor: Michael P. Garofalo in Red Bluff, California      

Tai Chi Chuan Movement Principles

T'ai Chi Ch'uan, Red Bluff, CA  

T'ai Chi Ch'uan Short Form, Beijing Simplified 24, Yang Style     

T'ai Chi Ch'uan: Links and Bibliography      

T'ai Chi Ch'uan Staff     

T'ai Chi Ch'uan Sword (Jian)     

T'ai Chi Ch'uan: Valley Spirit Center     Red Bluff, California  

Tai Chi Kung Fu Fan Dance:  Wushu Fan Dance, Kung Fu Fan Dancing    

T'ai Chi Ruler - Chih

Taijiquan: Bibliography and Links  

Taijiquan Blog  

Taijiquan - Breathwork

Taijiquan Classics      

Taijiquan For Good Health, Fitness and Vitality         

Taijiquan Glossary

Taijiquan Instructor: Michael P. Garofalo in Red Bluff, California        

Taijiquan Jian (Sword)     

Taijiquan - Princiles of Practice

Taijiquan: Valley Spirit Center    Red Bluff, California

Taijiquan Yang Style Sword 55 Form

Taming the Ox - A Zen Allegory or Parable     

Tantric Yoga   

Tantric Buddhism: Shambhala Warriorship, Yoga

Taoism, Nature Mysticism, Alchemy      

Taoism - Wudang Qigong    

Taoist and Eastern Classics, Making This Life Significant Series  

Taoist Druids

Taoist Perspectives

Teaching and Learning Taijiquan, Qigong and Yoga 

Tehama Family Fitness Center, Red Bluff, California

Temple Qigong - A Nine Movement Exercise Set     

Tendon, Muscle and Sinew Changing (Yi Jin Jing) Qigong

Thirteen Postures: 8 Gates and 5 Steps      

32 Standard Sword (Jian) Form - Yang Style        

The 300 Missing Poems of Han Shan      

Tibetan Buddhism: Shambhala Warriorship, Yoga, Tantra

The Tiger: The Five Animal Frolics Qigong (Wu Qin Xi)    

Tiger, Hidden Tiger, Beginning Program, Level 2, Valley Spirit T'ai Chi Ch'uan

Tips, Suggestions and Lessons for Qigong Practice

Tree Qigong - Zhan Zhuang - Standing Like A Tree   

Trees - Quotations, Poems, Lore, Wisdom  

Trees - Lore, Magick, Myths, Magick    

Trigrams and Hexagrams of the I Ching (Book of Changes)  

Twelve Animals of Chinese Yoga   

Twelve Animals of Hsing I Chuan (Xing I Quan) 

24 From, Yang Style, Standard       

Valley Spirit Center    Michael P. Garofalo, M.S.. Red Bluff, California

Valley Spirit Fitness and Well Being Website   

Valley Spirit Idea

Valley Spirit Journal by Michael P. Garofalo (May 2003-July 2005)     

Valley Spirit Journal by Michael P. Garofalo (August 2005- )     

Valley Spirit Labyrinths  

Valley Spirit Photography Gallery - Old      

Valley Spirit Photography Gallery - New - Coppermine      

Valley Spirit T'ai Chi Ch'uan Club        

Valley Spirit Taijiquan, Red Bluff, California

Valley Spirit Taijiquan Instructional Program    

Valley Spirit - Green Way Blog       

Valley Spirit Taijiquan and Qigong Journal (5/2003-7/2005) by Michael P. Garofalo       

Valley Spirit Taijiquan and Qigong Journal (8/2005-) by Michael P. Garofalo       

Valley Spirit T'ai Chi Ch'uan, Qigong, and Yoga    

Valley Spirit - Tao Te Ching 

Values for Wise Persons

Vancouver, B.C., T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools     

Virtues in the Martial Arts

Vitality, Health and Qigong   

Walking and Labyrinths

Walking and Taijiquan     

Walking - Eight Ways of Walking Qigong       

Walking - General Fitness Exercise   

Walking Meditation

Walking - Quotations   

Walking: Valley Spirit Center     Red Bluff, California  

Walking Stick, Cane (Zhang, Jo, Short Staff, Gun Quan, Aikijo)

War Powers Authorization by Public Vote - 28th Amendment Proposal

Washington T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information 

Waving Hands Like Clouds:  T'ai Chi Ch'uan and Qigong    

Way of the Short Staff: Jo Do, Aikijo, Jojutsu, Gun Quan

The Ways of Walking

Wild Goose Qigong

Will Power, Self Control, Self Mastery, Choices, Strength of Character   

Wizards   

Wudang Cane, Cudgel, Gun, Zhang, Staff

Wudang Mountain - Taoism, Taijiquan and Qigong    

Wudang Martial Arts    

Wudang Mind/Body Arts    

Wudang Qigong    

Wudang Sword (Jian, Dao)    

Wuji Qigong    

Wu Ji - Standing Meditation   

Wu Qin Xi, The Five Animal Frolics: Crane, Bear, Deer, Monkey, and Tiger    

Xing Yi Quan   

Xing Yi Quan   Five Fists  

Xing I Quan (Hsing I Chuan) - Twelve Animals 

Yang Family Taijiquan Genealogy     

Yang Style Push Hands and Da Lu   

Yang Style Saber

Yang Style Staff

Yang Style 55 Movement Taiji Sword    

Yang Style Traditional Taijiquan Long Form 108 Movements     

Yang Style Taijiquan - Notes and Comments     

Yang Style Taijiquan Short Form 24 Movements       

Yang Style Taijiquan Sword (Jian) 55 Movements

Yi Jin Jing - Muscle and Tendon Changing Qigong

Yin-Yang Sensitivity Training: Sticking Hands - T'ui Shou   

Yoga  

Yoga Blog    

Yoga - Chinese - 12 Animals

Yoga Class, TFFC, Tehama Family Fitness Center, Red Bluff, CA   

Yoga Class, Red Bluff, CA - Instructor: Michael P. Garofalo

Yoga and Qigong Classes, Red Bluff, California.  Instructor:  Mike Garofalo.

Yoga - Breathwork   

Yoga - Dragon Yoga, Dragon Qigong      

Yoga - Hatha   

Yoga - Kriya     

Yogalates: Links, Bibliography, Resources, Quotes, Notes    

Yoga - Red Bluff, CA

Yoga -Tantric

Yoga - Taiji Index 

Yoga - Valley Spirit Center

Zhan Zhuang - Standing Like A Tree

Zen/Chan Buddhist  Poetry       

Zen Buddhist Quotations   

Zen Poems: "Above the Fog" by Mike Garofalo

Zen Poetry: Bibliography, Links, Quotations, Resources

Zhang, Gaui Gun, Cane, Walking Stick (Jo, Short Staff, Gun Quan, Aikijo)

Valley Spirit Center - Red Bluff, California

Red Bluff, Tehama County, North Sacramento Valley, Northern California, U.S.A.
Cities and small towns in the area: Oroville, Paradise, Durham, Chico, Hamilton City,
Corning, Rancho Tehama, Los Molinos, Vina, Tehama, Proberta, Gerber, 
Manton, Cottonwood, Olinda, Cloverdale, Dairyville, Bend, Centerville, Summit City
Anderson, Shasta Lake, Palo Cedro, Igo, Ono, Redding, Shasta, Colusa, Willows,
Richfield, Fall River, Montgomery Creek, Alturas, McCloud, Dunsmuir, Yreka, Happy Camp,
Shingletown, Burney, Mt. Shasta City, Weaverville, Williams, Chester, Orland,
Susanville, Weed, Gridley, Marysville, Yuba City, NorCalifia, CA, California.

June 16, 2009

Email Michael P. Garofalo

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War Powers Authorization by Public Vote: 28th Amendment to the Constitution of the United States of America