animalfrolics.htm

Bear Tiger Monkey Deer Crane Dragon

Links Bibliography Quotations History Introduction

Research by
Michael P. Garofalo

This webpage was last updated on June 15, 2009
It is now being updated at Animal Frolics Qigong

Bibliography, Links and Resources
The Five Animal Frolics (Wu Qin Xi)

五禽戲

Alphabetical Index to the Cloud Hands Website

Anatomy of Hatha Yoga: A Manual for Students, Teachers and Practitioners. By H. David Coulter. Foreword by Timothy McCall. Honesdale, Pennsylvania, Body and Breath, 2001. Index, bibliography, appendices, 623 pages. ISBN: 0970700601. MGC. 2002 winner of the Benjamin Franklin Award for Health, Wellness and Nutrition.

Ancient Way to Keep Fit. Compiled by Zong Wu and Li Mao. Translated by Song Luzeng, Liu Beijian, and Liu Zhenkai. Paintings by Zhang Ke Ren. Foreword by Kumar Frantzis. Bolinas, California, Shelter Publications, 1992. 211 pages, glossary. ISBN: 0679417893. Outstanding illustrations by Zhang Ke Ren. The Five Animal Frolics are beautifully illustrated on pages 68-80.

Animal Speak: The Spiritual and Magical Powers of Creatures Great and Small. By Ted Andrews. Llewellyn, 1993. 383 pages. ISBN: 0875420281. "Shows readers how to identify his or her animal totem and learn how to invoke its energy and use it for personal growth and inner discovery."

Animal Spirits: The Shared World - Sacrifice, Ritual, and Myth; Animal Souls and Symbols. By Nicholas J. Saunders. Index, 182 pages. ISBN: 0316903051.

Animal Wise: The Spirit Language and Signs of Nature. By Ted Andrews. Dragonhawk Pub., 1999. 400 pages. ISBN: 1888767340.

An Overview of Chinese Medicine. By Paul Zabwodski.

Awareness Through Movement; Health Exercises for Personal Growth. Easy to Do Health Exercises to Improve Your Posture, Vision, Imagination and Personal Awareness. By Moshe Feldenkrais. San Francisco, Harper Collins, 1972, 1977. 173 pages. ISBN: 0062503227.

The Bear: The Five Animal Frolics

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

Chi Kung Fundamentals 1: Five Animals Video. By Michael Winn. Instructional videotape, 90 minutes. Instructional audiotape. Telephone: 888-999-0555.

Chinese Medicine History 13Kb.

Chinese Medicine History - Hua To (Hua Tuo)

Cloud Hands: Taijiquan and Qigong

Comparative History of Chinese and Western Medicine. By Ray C. J. Chiu, M.D..

The Complete Book of Chinese Health and Healing. By Daniel Reid. Random House, 1994. 484 pages. ISBN: 0877739293.

Dancing With Goddesses: Archetypes, Poetry and Empowerment. By Annis Pratt. Bloomington, Indiana, Indiana University Press, 1994. Index, bibliography, notes, 408 pages. ISBN: 0253208653. Chapter 11 is titled "Bear!", pp. 340-368.

Dragon Door Publications. St. Paul, Minnesota. 1-800-899-5111.

Dragon Qigong, Dragon Yoga: Bibliography, Links, Instructions, Notes

Drawing Silk: A Training Manual for T'ai Chi. By Paul B. Gallagher. Guilford, VT, Deer Mountain Taoist Academy, 1988. Reading lists, lists, 128 pages. No ISBN The Five Animal Frolics are discussed on pages 5-10. A important source of Information about the Frolics for Mr. Gallagher was the Qigong Master Kenneth S. Cohen. Includes a translation from "The Five Animal Frolic Classic."

Ecstatic Body Postures: An Alternate Reality Workbook. By Belinda Gore. Foreword by Felicitas Goodman. Santa Fe, New Mexico, Bear and Company, 1995. Endnotes, 284 pages. MGC. ISBN: 1879181223. The Bear Spirit Posture is described and illustrated, pp. 49-54.

Ecstatic Trance: New Ritual Body Postures. By Felicitas D. Goodman and Nana Nauwald. Binkey Kok, 2003. Workbook edition, 184 pages. ISBN: 9074597637.

Eight Dragons Qigong, Dragon Yoga: Bibliography, Links, Instructions, Notes

Eight Section Brocade Qigong By Michael P. Garofalo. 280Kb+. History and purpose of this popular chi kung practice. Descriptions for each of the eight movements, health benefits, comments, variations, extensive links and bibliography, resources, quotations, animated .gif photographs of the movements, and charts. HTML format. 65 pages in Word.doc format. This file is updated on a regular basis as I add new material, links, notes, and resources. A.K.A: Baduanjin, Pa Tuan Jin, Eight Silken Treasures, Ba Duan Jin, Pal Dan Gum, Ba Duan Gin, Pa Tin Kam, Otto Pezzi di Tesoro, Acht Delen Brokaat, Les Huit Exercices del la Soie, Eight Silken Treasures, Brocade Qigong, Wudang Brocade Qigong, Silk Treasures Qigong, First Eight Buddha Lohan Hands. The seventh movement of the Eight Section Brocade is called: The Big Bear Turns from Side to Side.

Eighteen Hands Lohan Qigong (King Mui Version) Description and photographs.

The Essential Book of Traditional Chinese Medicine. By Liu Yanchi, Fang Tingyu, Kathleen Vian, Peter Eckman, and Chen Laidi. Columbia University Press, 1988. 305 pages. ISBN: 0231103573.

Five Animal Frolics. Instructional videotape by Michael Gilman. 60 minutes VHS or DVD.

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

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

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

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. MGC.

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

The Great Bear Star Steps By Sat Chuen Hon.

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.

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.

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

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. MGC.

Qigong Essentials for Health Promotion. By Jiao Guorui. Beijing, China Reconstructs Press, 1988. A lengthy description of the Five Animal Frolics can be found on pages 190-236.

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

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

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.

Shapeshifters and Shapeshifting

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. MGC.

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

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.

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.

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.

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

Wu Qin Xi: Five Animals Qigong Exercises (Chinese Health Qigong Associat) (Paperback)
by Chinese Health Qigong Association (Author) http://www.amazon.com/Wu-Qin-Xi-Exercises-Associat/dp/1848190077/ref=pd_sim_b_title_3

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

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五禽戲

Frolics of the Five Animals

Bear

Bear Frolic - General Remarks and Quotes

"The Bear appears clumsy on the outside, but is alert and spirited within.
Ponderous and solid, sunken and stable, but with lightness concealed internally.
Its powerful flanks shake while moving and can be used to strike.
Ch'i sinks to the Dan T'ien and remains in the Middle Court."
- The Five Animal Classic, Translated by Paul B. Gallagher
Drawing Silk: A Training Manual for T'ai Chi, 1988, p.9.

Attributes: Strength, Stability, Power, Keen Sense of Smell

The practice of the Bear will warm up and stimulate the body. In qigong healing arts the practice of the Bear is recommended for stimulating and improving the functioning of kidneys and spleen, and for strengthening the bones.

"Taiji Quan movements evolved from this ancient lumbering gait of a bear, unfortunately due to the linguistic drift and misinterpretation, the Great Bear Polar Circle remains hidden for most practitioners.
If one retraced to an older practice of the Five Animal frolics, one can still see the original lumbering Gait of a black bear frolic swaying side to side. If Taiji Quan did evolve from the Five animal frolics then the Taiji form must contain within its structure a Bear movement. Such discovery re-connects me to the ancient Complete Reality Sect of Taoist Ritual and opens my eyes to the depth of Taiji practice. That the very functioning of the Taiji form is a Shamanistic journey of recreating the Heavenly drama of the Ursula Major constellation which contained the Big Dipper. With the Great Bear Rite as part of my practice of Taiji movements, this transported my consciousness to a level that is universal. My body became part of the Cosmos. The movements took on a numinous quality.
- The Great Bear Star Steps, Sat Chuen Hon

"For the Northern Utes, only the wisest, most experienced holy men and women dare to declare that:

                                 I am like a bear.
                                 I hold up my hands
                                 Waiting for the sun to rise."

- Annis Pratt, Dancing With Goddesses, p. 341

"The Bear is the symbol of strength, power, and healing wisdom. In ancient China, the shaman healers wore bear masks and may have imitated the stepping of the bear in ritual dance."
- The Way of Qigong: The Art and Science of Chinese Energy Healing, 1997, p. 200.

"The Bear is a great winter exercise. Slow, ponderous, but very strong, it warms the body, strengthens the spleen, and builds vitality. The Bear's twisting waist movements massage and invigorate the kidneys. The Bear is an excellent preventive against osteoporosis, as it is known to fortify the bones."
- John Du Cane, Power Qigong

"Bears are large heavy mammals belonging to the family Ursidae. They are found largely in northern temperate regions and are widely distributed in North America, Europe, and Asia. Bears have a shaggy coat and a short tail and walk flat on the soles of their broad feet. They normally have a short, thick neck, a rounded head, pointed muzzle, short ears, and small eyes. They can stand erect and have powerful limbs and long, curved claws. Bears have poor eyesight, and most have only fair hearing. Their sense of smell, however, is extremely keen. Bears are closely related to the dog and the raccoon and are the most recently evolved of the carnivores. The diet of bears generally is varied and flexible. Most species are especially
fond of ants and honey. Bears also eat bees, seeds, roots, nuts, berries, and insect larvae. Their meat diet includes rodents, fishes, deer, pigs, and lambs. Grizzlies and Alaskan brown bears fish for salmon, but the largely herbivorous spectacled bear rarely eats anything other than vegetation. Although they possess a fierce and aggressive reputation, the bear is more often a peaceful and solitary creature."
- Mark Reed, The Bear Facts

"The Bear Spirit Posture: The name of this posture is derived from a wonderful carving of the Northwest Pacific Coast Indians in which the Grandfather Bear Spirit, the Great Healer, stands behind a shaman who holds the pose. It is very old and, of all the postures, is the most widely known. Evidence of it has been found in countries throughout the world, and historically it has existed from 6,000 B. C. to the present.
- Belinda Gore, Ecstatic Body Postures, p. 49. See my comments on Wu Ji.

"In Native American stories which account for totemic tribal origin, the impulse is not toward the humanization of the bear but toward the bearification of the humans, an interchange in which human beings learn how to revere and respect bear values which they need in order to survive as a people."
- Annis Pratt, Dancing With Goddesses, p. 341

"The Bear has been revered as the great Medicine Chief throughout the Northern Hemisphere for thousands of years. Traditional societies have honored the Bear as ancestor, keeper of herbal lore, sacred archetype of motherhood and rebirth, powerful protector, and messenger of the return of spring."
- Margaret Duperly, The Power of Bear Spirit

"Bear is a guide to the psyche, to the sleeping world, the world of the shaman, the bear lives in a dream state for the winter, hibernating much like a shaman enters a trance. Bear is an ancient spirit who teaches us to journey within our own selves, to find our hidden secrets and examine them."
- The Great Primal Bear Spirit

"Qigong is as old as Chinese civilization. The Spring and Autumn Annals, written in 240 B.C. describes a legend that is linked to the history of qigong. All of China was once covered by flood waters. Stagnant waters produced disease and plague, and the people called upon their gods for help. The God-Emperor Yu used his mystical power to cause the rain to subside. He danced on the land with a bear-like gait and used a magic pole to etch deep into the earth's surface a pattern that looked like the Big Dipper constellation. The waters flowed into the newly formed river beds; the constellation of sacred rivers delineated the ancient provinces of China. Emperor Yu moved like a bear becasue he knew that animals and natural forces can inspire people to move with grace and power."
- Kenneth Cohen, The Essential Qigong Training Guide

Bear Frolic Postures and Variations

There are many versions and variations of the Frolics of the Bear. Over the centuries, many playful qigong practitioners have created versions of the Bear that suited their preferences and felt comfortable for their body. In addition, all psycho-somatic movement forms are naturally modified, in private practice, to suit the individual's body type, to accommodate injuries, to cope with aliments and illnesses, to adjust to levels of physical conditioning, to match different aims of practice (relaxation, fun, fitness, health, meditation, or martial arts), to provide variety, and to just "feel right." Consequently, if you are taught different versions of a movement called "The Bear" just enjoy yourself and play like a bear.

There is scanty literature in English on the Five Animal Frolics, as compared, for example, with the Eight Section Brocade qigong. There are a few qigong and taijiquan masters that teach the Five Animal Frolics in the United States: Kenneth S. Cohen, John Du Cane, and Xue Zhi. .

When I teach the Frolics of the Bear, I use a variety of postures and movement forms. In my opinion, the focus of all Bear Frolics should be on turning the waist while staying centered in the Dan Tien (Field of Exilir or Great Cauldron) of Chinese Taoist and medical lore. The Dan Tien is near the center of the lower abdominal area between the navel (belly button) and the kidneys. In Indian Yoga this personal power center is called the Manipura Chakra or City of Jewels energy center. The idea in the Bear is to turn from side to side, sometimes bending down somewhat as you turn. This movement exercises the waist, hips, lower back, and thighs.

1. The Father Bear Turns from Side to Side

I have described this exercise in detail in my notes on the Eight Section Brocade.

Cheng Man-ch'ing: Master of Five Excellences. Translation and commentary by Mark Hennessy. Berkeley, California, Frog, Ltd., 1995. On pages 113-117, there is "An Explanation of the "Constant Bear." Cheng Man-ch'ing (1901-1975) was a famous Taijiquan master and Doctor of Traditional Chinese Medicine. "It means "ch'ang" or constant, and refers to the constant, daily swinging to and fro of the bear's waist. So, this move should be called The Constant Bear. The Constant Bear combines the Five Animal Frolics and t'aichi into a single move." p. 114 "I bequeath the Constant Bear movement to the elderly, the sick, and the frail. It is a wonderful, traditional exercise which is both simple and easy. You can also use it for self-defense until you are years old. All this is easily obtained. Although my explanation is short and simple, if you understand its principles and practice with perseverance, after as few as one hundred days of moving your ch'i, you will notice a marked improvement in health and strength and no longer need to worry about illness. It is truly a "sacred raft" to strengthen our bodies and bears no semblance to other well know yet inferior exercises." p. 115

2. The Mother Bear Swings Her Arms from Side to Side

In 1983, while living in Hacienda Heights, California (home of the famous Hsi Lai Buddhist Temple),
I walked most mornings at Burton Park. It was a lovely park in a suburban neighborhood with a large
circular concrete walking pathway. As I walked and exchanged good mornings ("Zao An = good morning,"
"Ni Hao Ma = how are you") with many Chinese people, I observed many older women gathered in small
groups and chatting as they swung their arms from side to side.

Roger Jahnke calls this exercise "Ringing the Temple Gong" in his excellent book The Healing Promise of Qi, 2002, p. 70-71.

Description:

3. The Great Bear Raises Its Claws, Turns and Growls

Description:

In The Healing Promise of Qi, 2002, p.73-74, Roger Jahnke calls this exhalation breath the "Warrior's Breath." He suggests that sounding "ho," "ha," "he," 'yah', or "yo" as you exhale might be "very satisfying."

4. The Little Bear Turns and Chases The Clouds From the Sky

The hand movements in this version of the Bear Frolic are very similar to those in the Yang style of Cloud Hands. Hold the hands more in a claw like position. The feet do not move. Turn the waist a bit more to the right and left side than you do in Yang Style - from 45°to 110° to the right or left of center (facing forward).

Since I teach only the Bear Frolic in my beginning 24 Form classes, this Bear Frolic variation gives the students some practice in the movement that they will be learning later - coordinated then with stepping to the side as the arms move more gracefully like floating clouds. I introduce it with a few comments and as brief reading about that popular "Taoist Bear" Winnie the Pooh.

5. The Spirit Bear Looks Inward at the Turning Cosmos

"The Bear Spirit Posture: The name of this posture is derived from a wonderful carving of the Northwest Pacific Coast Indians in which the Grandfather Bear Spirit, the Great Healer, stands behind a shaman who holds the pose. It is very old and, of all the postures, is the most widely known. Evidence of it has been found in countries throughout the world, and historically it has existed from 6,000 B. C. to the present."
- Belinda Gore, Ecstatic Body Postures, p. 49. See my comments in Zhan Zhuang.

Description:

6. The Bear Frolics by Kenneth S. Cohen

7. The Bear Frolics by John Du Cane

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. MGC. Master Du Cane explains and provide photographs
of demonstrations of 11 Bear movements and postures, pp. 38-67.

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. MGC.

Comments on the Practice of the Bear Frolic:

The Bear has a gentle, peaceful, and nurturing side, a Yin side, as well as, as circumstances dictate, a fierce, powerful and destructive side, a Yang side. Both aspects must be acknowledged and integrated into the practice of the Bear - as we try to become One with the Great Bear.

To fully experience the Five Animal Frolics we need to keep in mind the "Frolics" aspect of this movement art: being playful and exuberant, freeing up our time for fun, delighting in bodily movements, enjoying
games of imitation, taking pleasure in the moment, and delighting in the exercise of fantasy and imagination. We should be smiling as we enjoy our playful frolics. We should strive to return to our youth,
and rekindle those memories of our joyful childhood games, innocence, freedom of fancies, and silliness. We are never too old to embrace that precious child within each of us.

"Christopher Robin and I walked along
Under branches lit up by the moon
Posing our questions to Owl and Eeyore
As our days disappeared all too soon
But I've wandered much further today than I should
And I can't seem to find my way back to the Wood

So help me if you can
I've got to get back
To the House at Pooh Corner by one
You'd be surprised
There's so much to be done
Count all the bees in the hive
Chase all the clouds from the sky
Back to the days of Christopher Robin and Pooh."
- Return to Pooh Corner, Words and lyrics by Kenny Loggins, 1969, MCA Music

The most famous literary Bear is Winnie the Pooh. Over 26 million English language books by A. A. Milne about the Pooh Bear and his friends have been sold since 1926, the books have been translated into scores of languages, and Disney Films has made him even more famous and a lucrative commodity line. Benjamin Hoff has explored how Pooh Bear is a quintessential "Taoist Bear."

So ... it is just fine for you to Dance like a Bear.
Become a Silly Bear for a awhile.
Enjoy the real honey of just being right were you are,
   here and now, content,
   Pooh, it is quite easy.

References for the Bear Frolic:

Drawing Silk: A Training Manual for T'ai Chi, 1988, p.9.

Eight Section Brocade: Big Bear Turns From Side to Side, 2004

Power Qigong: The Bear and Tiger Frolics.

Standing Bear: Valley Spirit T'ai Chi Ch'uan Level 1 Ranking Requirements

The Way of Qigong: The Art and Science of Chinese Energy Healing, 1997, pp. 206-209.

Bears: Information, Lore, Totem, Artwork

The Bear Den

The Bear Facts

Bear Farming Animal Abuse

Bear Information and Resources Species, Myths, Essays, Links, Resources

Bear Spirit Artprint by Anderson Benally

Bear Spirit Art print by Joseph Geshick

Bear Spirit Vision

The Complete Tales and Poems of Winnie The Pooh. By A. A. Milne. Illustrated
by Ernest H. Shepard. Dutton, 1926, 2001. 576 pages. ISBN: 0525467262.

Kinds of Bears

Mark of the Bear. By the Sierra Club. Random House, 1996. 119 pages.
Selected stories and essays, and photographs. ISBN: 0871569035.

Panda Bear

Panda Bear Projects for Children

Spirit Bears

The Tao of Pooh. By Benjamin Hoff. Viking Press, 1983. 158 pages.
ISBN: 0140067477.

Topics to Explore: Smokey the Bear, Bear Market, Yogi Bear, Teddy Bear

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Tiger

Tiger Frolic - General Remarks and Quotes

Attributes: Power, Courage, Ferocity

Tiger Frolic Postures and Variations

Comments on the Practice of the Tiger Frolic:

References for the Tiger Frolic:

Drawing Silk: A Training Manual for T'ai Chi, 1988, p.9.

Hidden Tiger: Valley Spirit T'ai Chi Chuan, Level 2 Ranking Requirements

Power Qigong: An Instructional Guide to the Bear and Tiger Frolics. By John Du Cane.
Minnesota, Dragon Door Publications. Instructional videotape, 48 minutes.

Tigers: Information, Lore, Totem, Artwork

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Crane

Attributes: Relaxation, Calmness

References for the Crane Frolic:

Serenity Qigong: An Instructional Guide to the Crane Frolic.

Hatha Yoga: The Hidden Language; Symbols, Secrets and Metaphor. By Swami Sivananda Radha. Foreward by B.K.S. Iyengar. Spokane, Washington, Timeless Books, 1987, 1995. Index, 308 pages. ISBN: 0931454743. MGC. A wonderful book filled with lore, myths, symbols, stories, and metaphors about various yoga postures. Yoga postures that embody aspects of birds (pp. 180-225) include the Swan (Hamsasana), Crane (Bakasana), Eagle (Garudasana), Peacock (Mayurasana), and Cock (Kukkutasana).

Many Swans: Sun Myth of the North American Indians. By Amy Lowell.

Modern Interpretaions of the Six Swans. By Heidi Ann Heider.

Swans of the World: In Nature, History, Myth and Art. By A. Lindsay Price. Council Oak Distribution, 2003. 196 pages. ISBN: 0933031815.

The Twelve Wild Swans: A Journey to the Realm of Magic, Healing and Action. By Starhawk. Harper San Francisco, 2001. 352 pages. ISBN: 0062516698.

Waterfowl: An Identification Guide to the Ducks, Geese and Swans of the World. By Steve Madge. Illustrated by Hilary Burn. Houghton Mifflin Company, Reprint Edition, 1992. ISBN: 0395467268.

The Way of Qigong: The Art and Science of Chinese Energy Healing, 1997, pp. 201-205.

Wild Goose Qigong: Links, Bibliography, Quotes, Notes

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Deer

Attributes: Grace, Focus

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

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Monkey

Flexibility

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

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Introduction

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History

Hua To (110-207 A.D.)
Chinese Doctor and Creator of the Five Animal Frolics

The Five Animal Frolics were popularized by the great Chinese physician Hua To (Hua Tuo). Hua To lived to be 98 years old (110 - 207 A.D.).

"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. ... A famous general named Zao Cao contracted an illness called "Tou Feng". The general came to see Hua Tuo and was advised to have an operation. The general suspected that Hua Tuo wanted to harm him. General Zao Cao ordered the death of Hua Tuo. A very loved and revered physician was lost to the world." (1)

Few of his many written works have survived from the Eastern Han Dynasty (25 - 220 A.D.) Hua To's outstanding disciple was Wu P'u, who wrote a description of the Frolics: The Five Animal Classic. (2)

A manuscript titled Yun Ji Qi Qian showing the forms comes from the Song Dynasty (960 - 1279 A.D.). A 10th century heirloom brocade from Zhejiang Province depicts the Frolics. The Frolics are pictured and described in a Taoist encyclopedia from 1610 titled: Yi Men Guang Du. (3)

"Hua Tuo (141-208 A.D.) 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. It is said that one of his disciples Wu Pu lived to be 90 years old due to these exercises. Another of Hua Tuo's disciples called Fan An was a great acupuncturist. He devised methods to extend it use to the back and thorax. Unfortunately many of Hua Tuo's works have been lost, and surgery became unpopular because most Chinese beliefs and laws of the time did not look favorably on it." (4)

"Hua Tuo was born around 110 A.D., 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 A.D. He was an older contemporary of China's famous herbalist Zhang Zhongjing, who died around 220 A.D. 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." It is said that Cao Cao, ruler of the state of Wei, had Hua Tuo put to death for reasons that are unclear. Cao Cao summoned him to serve as his personal physician, and either became enraged with Hua Tuo's hesitancy to return again later to provide more treatments or suspected an assassination attempt when Hua Tuo suggested brain surgery as a treatment for his severe headaches.
According to the Records of the Wei Dynasty (Wei Zhi), Cao Cao had Hua Tuo killed in 207 A.D. at age 97. Cao Cao's second son, Cao Pi (187-226 A.D.), became Emperor of the Wei Dynasty, taking over China upon the forced abdication of Emperor Xian; China then collapsed into chaos, and Cao Pi was left only a few years rule of Wei, the northern kingdom of the "three kingdoms" that resulted from the breakdown." (5)

"There are many stories, passed down from generation to generation, as to how Hua To 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)

References and Notes:

1. Chinese Medicine History

2. Drawing Silk: A Training Manual for T'ai Chi, 1988, p.6.

3. Ancient Way to Keep Fit, 1992, pp. 68-80.

4. Shen-nong Limited: History of Chinese Medicine

5. Hua To By Subhuti Dharmananda, Ph.D. 22Kb. The best on-line article on Hua To.

6. "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.

7. Formation of the Chinese Civilization

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Quotations - General

Animal Frolics Exercises, Animal Frolics Qigong

"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

"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

"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

"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

Making beneficial exercises interesting and enjoyable has always been a challenge to creative people.
Hua T'o (110-207 A.D.) is one of the famous physicians of the Han Dynasty.
In The History of the Later Han, Hua T'o wrote:

"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."
- From: Drawing Silk: A Training Manual for T'ai Chi, p. 6.

"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.

"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.

"Shapechanging 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

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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 (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 14, 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