{"id":1429,"date":"2024-03-06T16:09:18","date_gmt":"2024-03-06T16:09:18","guid":{"rendered":"https:\/\/qigongessencial.pt\/qigong-of-the-5-animals\/"},"modified":"2024-08-13T12:23:39","modified_gmt":"2024-08-13T12:23:39","slug":"qigong-of-the-5-animals","status":"publish","type":"page","link":"https:\/\/qigongessencial.pt\/en\/practices\/qigong-of-the-5-animals\/","title":{"rendered":"Qigong of the 5 animals"},"content":{"rendered":"

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Qigong of the 5 animals<\/h4>\n<\/div>
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The Five Animal Game has a long history and is considered a typical and traditional Chinese Qigong practice. <\/span><\/p>\n

By imitating the postures, movements and carriage of animals, along with their corresponding attitudes, practitioners experience the opening of channels and vessels, strengthening of internal organs and activation of joints.
\nThis form harmonizes firmness and softness, incorporating the ferocity of the tiger, the gentleness of the bird and the agility of the monkey. <\/span><\/p>\n<\/div>

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“Inhaling and exhaling in various ways, spitting out the old and absorbing the new, walking like a bear and stretching their necks like a bird to achieve longevity – this is what Qigong practitioners, body cultivators and all those who seek a long life enjoy.” <\/span><\/p>\n

Chuang-tzu<\/span><\/p>\n<\/div><\/div><\/div>

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It is suitable for healthy people as well as those with chronic diseases of the nervous, cardiovascular, respiratory, locomotor and digestive systems.
\nPatients with Qi stagnation due to spleen emptiness, chronic gastritis, peptic ulceration, high blood pressure, constipation, chronic bronchitis, arthritis and prostate enlargement can see their symptoms relieved after a long practice. <\/span><\/p>\n

This style can be practiced in its entirety or students can choose specific sections to practice.
\nThe intensity and duration are not fixed either, making this exercise very flexible.
\nIt is best to practice until the body warms up and moderate perspiration occurs. <\/span><\/p>\n<\/div>

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The 5 Animal Game Qigong, also known as Wu Qin Xi, is a form of Qigong created by Hua Tuo, a Chinese physician who lived during the Han dynasty (206 BC).
\nHua Tuo developed Wu Qin Xi inspired by the movements of animals, with the aim of promoting health and preventing illness. <\/span><\/p>\n

Wu Qin Xi has become very popular over the centuries. <\/span>Today, Wu Qin Xi is practiced all over the world as a form of therapeutic and preventative exercise, combining gentle movements and deep breathing to improve blood circulation, flexibility, muscle strength and coordination.<\/span><\/p>\n

The first historical reference to this practice can be found in the book Hou Han Shu (History of the Han Dynasty):<\/span><\/p>\n

“Hua Tuo said to Pu: “The human body needs physical work and movement, but not to the extreme. Movement helps digestion and activates blood circulation. In this way, it can prevent illness, just as the hinge of a door doesn’t rot. The ancient immortals practiced “hanging the bear” and “turning the head like an owl” to stretch and relax the waist, body and joints in search of longevity. I have a technique called the Game of the 5 Animals, based on the tiger, deer, bear, monkey and bird. This practice cures illnesses, benefits the limbs and circulates Qi. When you feel unwell, choose an animal movement to practice. Sweating a little results in a rosy complexion, an agile body and a good appetite. Pu practiced the routine and had sharp eyes and ears and a full set of teeth in his nineties.”<\/span><\/i><\/p>\n<\/div><\/div><\/div>

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While practicing this set, relax and keep your mind on the Dantian.
\nBreathe evenly and gently to unify body and spirit.
\nWhen practicing the bear, you should present its nature, which although heavy is light on its feet and courageous.
\nWhen practicing the tiger, you should embody its impressive and ferocious behavior, hardness within softness and softness within hardness.
\nWhen practicing the monkey, you should express your agility and liveliness.
\nWhen practicing the deer, you should embody the deer’s calm and tender nature through gentle movements.
\nWhen practicing the bird, you should express your ability to fly high.
\nIn this way, you can unite with the body and spirit of each animal. <\/span><\/p>\n<\/div><\/div><\/div><\/div><\/div>

Tiger<\/h4>\n

Liver – Wood – Spring<\/strong>The Tiger is the king of all animals, symbolizing courage and helping to build positive forms of assertive energy.<\/span><\/i>To be performed vigorously, but with inner softness.<\/span><\/p>\n

General benefits: This exercise trains both the external structure and the internal Qi and thus benefits the essence, Qi, spirit, tendons, bones and medulla.
\nIt also improves lung Qi, benefits the kidneys, regulates the central nervous system and is very effective in preventing and treating bronchitis. <\/span><\/p>\n<\/div>

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Tiger washes his paws<\/b>This movement stimulates the <\/span>liver,<\/b> by the fixed eye movements, lengthens and strengthens the tendons of the hands.<\/span><\/p>\n

It increases the circulation of Qi in the Sanjiao (thoracic and abdominal cavities).
\nThe liver also nourishes the flow and storage of blood and strengthens the bone marrow. <\/span><\/p>\n

It considerably increases hand strength and grip.
\nAs well as blood circulation in the hands.
\nStrengthens the pulmonary system through deep breathing. <\/span><\/p>\n

Key points: <\/span><\/i>Concentrate on the torso as the arms rise through the abdomen, chest, neck and head, keeping the spine straight.
\nLook for a cycle of expansion and compression in the abdomen and chest as you flow through the movement.
\nWatch your hands during the movement. <\/span><\/p>\n

Capturing prey<\/b><\/p>\n

Strengthens the kidneys and gallbladder by stretching the lumbar spine.
\nNourishes and balances qi in the Du Mai (governor meridian) and Ren Mai (conception meridian).
\nCleanses the 12 meridians.
\nNourishes the kidneys.
\nIncreases blood circulation, produces deep flexion and extension of the spine, develops mobility in the lumbar region, massages the internal organs. <\/span><\/p>\n

Key points: <\/span><\/i>Concentrate on the stability of the lower body, progressing from a horse stance to an empty stance with changes in your center of gravity.
\nConcentrate on your waist by guiding the movement of your arms, creating two vertical circles as you raise your arms above your head. <\/span><\/p>\n<\/div>

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Deer<\/b><\/h4>\n

Kidneys – Water – Winter<\/strong>The Deer symbolizes relaxed elegance, beauty, fluidity of movement and full awareness.<\/span><\/i>General benefits: This style stretches and exercises the spine to lengthen the tendons and energy channels and opens the regulating vessel. <\/span>In addition, it massages the viscera to strengthen the Qi of the stomach and promote gastrointestinal peristalsis and therefore has a remarkable effect on chronic diarrhea, constipation, prostate disease, heart disease and chronic bronchitis.<\/span><\/p>\n<\/div>

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Banging the horns<\/b><\/p>\n

Nourishes and strengthens the kidneys by stretching them around the waist and lower back.
\nBalances the Qi in the Du Mai and Ren Mai.
\nRelaxes the central nervous system and strengthens blood circulation in the spine.
\nProduces lateral flexion, extension and rotation of the spine.
\nStrengthens the lower back and waist muscles. <\/span><\/p>\n

Key points:<\/span><\/i> Focus on the waist, kidneys, lower back and coccyx.
\nThe movement is led from the waist, the shoulders are relaxed and connected to the waist.
\nA mistake is to let the shoulders lead the movement.
\nThe secondary focus is on compressing and expanding the lateral waist. <\/span><\/p>\n

The Deer runs through the forest<\/b><\/p>\n

Nourishes and strengthens the kidneys by stretching around the waist and lower back.
\nOpens and stimulates the Ming Men (DU-4).
\nNourishes and balances qi in the Du Mai (regulating meridian).
\nStimulate qi in the 3 yin and 3 yang meridian channels in the wrist\/hand to help the neck and shoulders.
\nProduces flexion and extension of the spine.
\nSpiral rotation of the shoulders and arms.
\nStrengthens and relaxes the neck, shoulders, waist and spine. <\/span><\/p>\n

Key points:<\/span><\/i> Focus on the waist, kidneys, lower back and tailbone.
\nCreate two arc shapes, one horizontal (arms) and one vertical (spine) as you move up to the height of the movement.
\nThis flexes the spine, stimulating the muscles and connective tissue in the waist, back, lumbar region and sacrum. <\/span><\/p>\n<\/div>

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Bear<\/b><\/h4>\n

Spleen – Earth – End of summer<\/strong>The Bear is the symbol of strength, power and healing wisdom.<\/span><\/i>General benefits: <\/span> This exercise serves to calm the Qi of the liver, strengthen the spleen, stomach, liver and kidney and improve the movement of the limbs and joints.
\nIt is applicable to cases of Qi stagnation due to spleen vacuity, chronic gastritis, high blood pressure, peptic ulceration, constipation, gastroptosis and lower back pain due to kidney vacuity. <\/span><\/p>\n<\/div>

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Roll like a bear<\/b><\/p>\n

Strengthens the stomach, pancreas and spleen.
\nIncreases Qi circulation in the abdomen, spleen and stomach.
\nStrengthens the kidneys by stretching around the waist.
\nStrengthens and relaxes the waist and lower back muscles.
\nThrough hand postures and massaging body movements, it helps with digestion, constipation, elimination and appetite. <\/span><\/p>\n

Key points<\/span><\/i>:<\/span><\/i> Concentrate on creating a vertical circle led by the waist, with the hands, arms, shoulders and head following the movement of the waist.
\nThrough rotation, the torso follows a movement of expansion and compression.
\nThe lower body is relaxed and centered. <\/span><\/p>\n

Swaying like a bear<\/b><\/p>\n

Strengthens the stomach, pancreas and spleen.
\nNourishes and stimulates the liver and kidneys, regulates emotions and strengthens the bone marrow.
\nStrengthens and relaxes the muscles of the waist and lower back, hip joints and leg muscles.
\nStimulates the function of the upper and lower abdomen. <\/span><\/p>\n

Key points<\/span><\/i>:<\/span><\/i> Focus on creating fluid stability in the lower body by moving your center of gravity back and forth.
\nThe waist drives the rotation of the body, which creates the swinging arms, helping to expand and compress the internal organs. <\/span><\/p>\n<\/div>

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Monkey<\/h4>\n

Heart – Fire – Summer<\/strong>The Monkey is light, playful, brings agility and loves to play.<\/span><\/i>Benefits: <\/span> This exercise has the function of fixing and absorbing kidney Qi, activating Qi and blood and facilitating joint movement.
\nIt regulates the nervous system and promotes its coordination functions.
\nIt can therefore treat neurosis, diarrhea, constipation and osteoarthritis. <\/span><\/p>\n<\/div>

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The monkey washes his paws<\/b><\/p>\n

Strengthens the heart muscles.
\nNourishes the blood circulation and strengthens the blood vessels governed by the heart.
\nStimulates the circulation of blood and qi to the brain.
\nMassages the heart through expansion and compression.
\nIncreases motor control in the hands and fingers.
\nImproves breathing and lung health. <\/span><\/p>\n

Key points<\/span><\/i>:<\/span><\/i> Concentrate on creating a rooted posture by lifting your heels and keeping your spine and head straight as you move towards the height of the movement.
\nAs you lift your arms, your abdomen and anus are pulled inwards and released as you lower. <\/span><\/p>\n

Picking fruit<\/b><\/p>\n

Regulates the mind of the heart.
\nEye and head movements help increase circulation in the brain.
\nBalances emotions, calms the central nervous system, helps reduce depression and anxiety. <\/span><\/p>\n

Key points<\/span><\/i>: <\/span><\/i> Focus on the lower body, creating a stable base that coordinates smoothly with the upper body.
\nThe choreography of the arms is complex with a variety of movements, stretches, expansions and compressions that are repeated symmetrically on each side of the body. <\/span><\/p>\n<\/div>

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Heron<\/b><\/h4>\n

Lungs – Metal – Autumn<\/strong>The Heron is the symbol of meditative stillness and longevity.<\/span><\/i>General benefits: <\/span> This form calms liver Qi, nourishes the blood, keeps Qi clean and eliminates cloudy Qi, regulates the heart, lungs, spleen and stomach.
\nIt helps people with high blood pressure, diabetes, depression and anxiety. <\/span><\/p>\n<\/div>

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Stretching with a Heron<\/b><\/p>\n

Strengthens the lungs and stimulates the lung meridian by raising and lowering the arms.
\nStimulates the flow of Qi in all meridians.
\nHelps concentrate the flow of Qi in the lower Dantian.
\nNourishes and balances qi in the Du Mai (governor meridian) and Ren Mai (conception meridian).
\nBalances yin and yang in the body.
\nIncreases blood circulation.
\nImproves breathing and lung capacity.
\nHelps with lung health. <\/span><\/p>\n

Key points<\/span><\/i>: <\/span><\/i> Concentrate on the lower body, creating stability to coordinate with the opening movements of the arms, changing from a beaked hand posture to opening the wings.
\nThe arms progress from a triangular posture to an arched posture, while the torso goes through a coordinated movement of expansion and compression. <\/span><\/p>\n

Flying with the Heron<\/b><\/p>\n

Strengthens the lungs and stimulates the lung meridian through massage movements and hand postures.
\nStimulates the flow of Qi in all meridians.
\nMassages the heart muscle and improves blood circulation and oxygen absorption.
\nHelps develop balance and leg strength.
\nImproves breathing and lung health. <\/span><\/p>\n

Key points<\/span><\/i>: <\/span><\/i> Focus on creating stability to allow you to stand on one leg with ease.
\nA stable base will ensure that upper body movements maintain an even flow of movement.
\nArm movement flows through the joints, relaxing the shoulders and elbows as you raise the wrists, then relaxing the shoulders, elbows and wrists as the arms lower. <\/span><\/p>\n<\/div>

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