Valley Spirit Center Yoga

Chinese Yoga:
Twelve Animals Postures

For Fitness, Good Health and Longevity


Animal Frolics

Animal Frolics Qigong
An Ancient Chinese E
xercise Regimen
For Fitness, Fun, Good Health and Longevity

Qigong (Chi Kung) Internal Energy Cultivation Method, Chinese Yoga
Wu Qin Xi: Five Animal Frolics

Tiger     Monkey     Deer     Crane     Dragon


      Bibliography     Quotations     History     Introduction

Research by 
Michael P. Garofalo

June 17, 2009


© Valley Spirit Qigong, Green Way Research, Red Bluff, California, 2009
By Michael P. Garofalo, M.S., All Rights Reserved.




"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
Dao-yin, cultivators of the body and all those searching for long life like Ancestor Peng, enjoy."
Chuang-tzu, Chapter 15, circa 300 BCE.  





General Remarks


I have taught hatha yoga at fitness clubs, schools, and privately at the Valley Spirit Center.    We do many
postures from Indian Yoga with animal names like: Cobra, Eagle, Crow, Cat and Cow, Pigeon, Dolphin,
Downward Facing Dog, Camel, Upward Facing Dog, Locust, and Fish, etc..  These are rather common 
yoga poses, familiar to yoga practitioners worldwide of all styles of Hatha Yoga. 

I also teach the Chinese mind-body movement arts of T'ai Chi Ch'uan (Taijiquan) and Chi Kung (Qigong). 
Qigong is a organized program of controlled breathing, gentle movements, relaxed yet open playfulness,
concentration, mind improvement, and spiritual development.  Qigong can be thought of as "Chinese Yoga."  

I regularly use a variety of Qigong postures in my Hatha Yoga classes.  This webpage merely lists the 
names of the poses, or postures, or movements, or sports, or frolics, etc., that I have drawn from the 
complex and rich tradition of Qigong styles and systems in Chinese Yoga.  

I am available to do a 3 hour or 6 hour or 16 hour (2 day) workshop about using Chinese Yoga (Qigong)
postures and methods in your Hatha Yoga classes.    

Best wishes,

Mike Garofalo




Animal Frolics Qigong webpage development Plan in 2009:  I intend to develop the webpages on the Animal Frolics Qigong in 2009 in the following order:  1)  June:  Animal Frolics Qigong and secondary page setup in the Valley Spirit Qigong website.  2) July: Bear Frolic.  3)  August:  Dragon Qigong.   4)  September: Tiger Frolic.  5)  October: Crane Frolic.  6)  November:  Deer Frolic.  7)  December:  Monkey Frolic





"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
Dao-yin, cultivators of the body and all those searching for long life like Ancestor Peng, enjoy."
Chuang-tzu, Chapter 15, circa 300 BCE.  



Return to Main Index








Hua Tuo (110 - 207 A.D.) - Chinese Medical Doctor

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



"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
Dao-yin, cultivators of the body and all those searching for long life like Ancestor Peng, enjoy."
Chuang-tzu, Chapter 15, circa 300 BCE.  


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



Return to Main Index






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



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

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   

Cane, Short Staff, Jo, Walking Stick

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

Chi Kung: Five Animal, Five Elements.  By Dr. Xue Zhi Wang, O.M.D., C.A.  Instructional VHS.  4115 University Way N.E. #111, Seattle, WA 98105.  Phone (206) 547-2435. 

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

Chi Kung Quotations, Poems, Sayings

Chinese Medicine History   13Kb.  

Chinese Medicine History - Hua To (Hua Tuo)  

Cloud Hands Blog: Qigong, Taijiquan, Walking, Yoga and Gardening   By Mike Garofalo. 

Cloud Hands Website: Taijiquan and Qigong   By Mike Garofalo. 

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.  

Crane Frolic:  Bibliography, Resources, Lessons

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.  

Daoyin Quotations, Poems, Sayings 

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

Deer Frolic:  Bibliography, Resources, Lessons

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, M.S.  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.  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 Frolic Handout.  A set of attributions and associations for each Frolic.  From Three Treasures Tai Chi. 

Five Animal Frolics.  By Ammy C. 

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

Five Animal Frolics.  An instructional DVD by Kenneth Cohen. 

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

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

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

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

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

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

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    

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. 

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

Qigong Quotations, Poems, Sayings

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:  VSCL.    

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 

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.     

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 

Taijiquan (Tai Chi Chuan) and Qigong

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.   

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.  

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

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

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."

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

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

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



"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



"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)."



"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."



"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 


"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.”



"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




Return to Main Index








Frolics of the Five Animals




























Return to Main Index










Cloud Hands - Yun Shou

Waving Hands Like Clouds Homepage


Michael P. Garofalo's E-Mail


Red Bluff, Tehama County, North Sacramento Valley, Northern California, U.S.A.
Cities in the area: Oroville, Paradise, Durham, Chico, Hamilton City, Orland, Corning,
Rancho Tehama, Los Molinos, Tehama, Gerber, Manton, Cottonwood, 
Anderson, Shasta Lake, Palo Cedro, and Redding, CA



© Michael P. Garofalo, 2009, All Rights Reserved

This webpage was first posted on the Internet in January 2003 at:

This webpage was moved to this URL on June 15, 2009:  Animal Frolics Qigong



Zen Poetry

Qigong Links

Taijiquan Links

Fitness and Well Being

Cuttings: Haiku and Short Poems

Master Chang San-Feng

Sun Family T'ai Chi Ch'uan


Cold Mountain Sages

The Spirit of Gardening


Walking and Tai Chi Chuan

Yang Family Tai Chi Chuan

Alphabetical Index to the Cloud Hands Website


Cloud Hands: T'ai Chi Ch'uan and Chi Kung Website











TAGS, Search Terms, XReferences:   

Hua To, Five Animal Frolics, Wu Hsing Chuan, Wu Win Xi, 
A Form of Dong Gong,  Hua Tuo
Animal Frolics Qigong, Yoga, Health Exercises, Exercise Regimen, Animal Frolics Qigong, Chi Kung


Return to Main Index






















Alphabetical Subject Index
Valley Spirit Taijiquan Center, Cloud Hands, Taijiquan, Qigong, Internal Martial Arts, Walking, Yoga,
Training, Fitness, Gardening, Thinking, Poetry, Mysticism, Taoism, Philosophy
Research by Michael P. Garofalo, M.S.


Above the Fog  -  Zen Poems by Mike Garofalo   

Advice for Wise Persons

Aging Well   

Alphabetical Subject Index to the Cloud Hands Website   

Ancient Goddesses - Quotations, Poems, Sayings, Prayers, Songs

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

Arthritis Therapy - Exercise: T'ai Chi Ch'uan and Chi Kung    

Audio Recordings, Making This Life Significant, Classics Series  

Bagua Zhang (Eight Trigrams Boxing)    

Balls - Taiji and Qigong Exercises, Medicine Balls

Bear, Standing Bear, Level 1 Ranking, Valley Spirit Taijiquan

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

Beifang Qi Taiji Zhang, Northern Energy Taijiquan Cane

Bibliography - Ch'i Kung

Bibliography - Taijiquan     

Bicycling in Northern California    

Bird - Five Animal Frolics (Wu Qin Xi)  

Blog - Cloud Hands: Taijiquan and Qigong by Michael P. Garofalo  

Blog - Green Way by Michael P. Garofalo  

Bodhidharma's Damo Cane, Cudgel, Gun, Zhang

Book of Changes (I Ching) and Qigong (Dao-yin)

Breathing and Taijiquan     

Breathing and Yoga    

Breathing Practices: Bibliography, Links, Resources, Quotes    

Breath Working   

Broadsword - Chen Taijiquan    

Broadsword (Dao, Saber) 

Broadsword (Dao, Saber): Yang Style

Buddhism and Martial Arts    

Buddhism - Tibetan: Shambhala Warriorship, Tantra, Yoga

Buddhist Ethics

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

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

Cane Index

Charkas (Energy Centers of the Subtle Body)

Chan Ssu Chin - Silk Reeling    

Cheng Man-Ch'ing  (1901-1975)    

Chen Style Taijiquan Internal Training

Chen Style Taijiquan    

Chen Style Taijiquan Index, Valley Spirit Taijiquan 

Chen Style Taijiquan Sword (Jian)

Chen Style Weapons

Ch'i - Breathwork  

Chih - Taiji Ruler

Ch'i or Qi

Chi Kung (Qigong) and Yoga Classes, Red Bluff, California.  Instructor:  Mike Garofalo.

Ch'i Kung: Bibliography and Links    

Chi Kung: Bibliography and Links 2007

Chi Kung Blog  

Chi Kung for Seniors

Ch'i Kung Instructor: Michael P. Garofalo in Red Bluff, California   

Chi Kung - Qigong 2007

Chi Kung: Valley Spirit Center     Red Bluff, California

Chinese Massage   

Chinese Yoga - 12 Animals

Ch'i or Qi and Taijiquan     

Circle Walking - Bagua Zhang (Eight Trigrams Boxing)    

Circles and Spheres - Sacred Circles

Class Schedule, Taijiquan, Instructor: Mike Garofalo, Red Bluff, California  

Class Schedule, Hatha Yoga, Instructor: Mike Garofalo, Red Bluff California   

Classes, Valley Spirit Taijiquan, Instructional Program 

Classical Taiji Sword (Jian) Yang Style 55 Movements

Classics of T'ai Chi Ch'uan     

Classics Series, Making This Life Significant

Cloud Hands Blog  

Cloud Hands Blog, Mind/Body Movement Arts: Taijiquan, Qigong, Yoga, Walking and Gardening

Cloud Hands Blog RSS Feed

Cloud Hands Website: T'ai Chi Ch'uan and Ch'i Kung     

Cloud Hands T'ai Chi Ch'uan Journal     

Cold Mountain: Han Shan

Comments and Notes on the Yang Style Taijiquan     

Concrete and Visual Poetry     

Confucius (K'ung Fu-tzu)  (551 - 479 BCE)    


Correct Taijiquan Practice Principles

Crane - Bird - Five Animal Frolics Qigong (Wu Qin Xi)

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

Cuttings: Short Poems by Michael P. Garofalo  

Cuttings: Above the Fog  

Dance and Taijiquan       

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

Daoist Medical Qigong Center Studies in 2007       

Daoist Perspectives

Dao (Saber, Broadsword) 

Dao (Saber, Broadsword) - Yang Style

Dao-yin (Qigong, Chi Kung)

Dayan - Wild Goose Qigong

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

Diabetes Therapy - Exercise: Taijiquan and Qigong   

Dictionary of Internal Martial Arts (Nei Jia Quan)

Direction of Movements in Taijiquan and Qigong

Disclaimer of the Cloud Hands Website  

Dragon Qigong, Dragon Yoga, Eight Dragons Qigong 

Dragon Gate - Taoism - Wudang Mountain Qigong    

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 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: 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    


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   


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 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



Tai Chi Chuan, Taijiquan, Tai Chi, Taiji,
Qigong, Chi Kung, IMA, Internal Martial Arts, Bagua Zhang
Older Persons Fitness, Exercise, Strength Training, Tai Chi, Qigong, Personal Trainer
Senior Fitness, Exercise, Yoga, Taijiquan, Chi Kung, Yoga, Pilates, Meditation, Walking
Mature Persons Fitness, Exercise, Strength Training, Walking, Meditation, Yoga
Senior's Fitness, Exercise, Strength Training, T'ai Chi Ch'uan, Qigong, Yoga, Meditation
Instruction, Classes, Lectures, Seminars, Training, Lessons, Group Instruction
Over 55 Fitness, Over 60 Fitness, Over 65 Fitness, Over 70 Fitness, Over 75 Fitness
Exercise, Strength Training, Tai Chi, Qigong, Yoga, Meditation, Walking
Grandmother, Grandfather, Older, Elderly, Great Grandmother, Great Grandfather
Aging, Aged, Old, Senior, Seniors, Octogenarian, Old Ones, Elder, Elders, Senior
Golden Years, Old Man, Old Woman, Patriarch, 
Matriarch, Oldster, Golden Ager, Old Timer, Geriatrics, Gerontology, 
Retired Person's Fitness, Retirees, Retirement, 
Retiree Fitness, Senior Fitness, Seniors' Fitness
Easy Workouts, Light Exercise, Mild Exercise, Moderate Exercise
Hatha Yoga, Raja Yoga, Fitness Yoga, Pilates, Mat Exercises, Mindfulness Exercises
Fitness, Exercise, Strength Training, Tai Chi, Taijiquan, Chi Kung, Qigong, Yoga, Meditation, Walking
Personal Instruction, Classes, Lectures, Workshops, Seminars, Training, Lessons Group Instruction


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



Valley Spirit Taijiquan, Michael P. Garofalo, Red Bluff, California