All translations by Ariel Maayan; editing by Kevin Siddons. Copyright 2019 Kevin Siddons and Ariel Maayan
Editor’s Note
The Five Animal Frolics is an exercise inherent to China. Many versions have been formed during its development. The Editors took time to select three versions to include in this book for your reference: Dr. Hu Yao Zhen's forms, featuring internal (Nèigōng) exercises; Dr. Dai Ye Tao's forms, featuring external (Wàigōng) exercises; and Dr. Jiao Guorui's forms, a combination of both internal (Nèigōng) and external (Wàigōng) exercises. In addition, two ancient forms of the five animal frolics have been included.
Throughout the text, motions are illustrated from either a front or side view. It is better to read the text description while referring to illustrations.
Our gratitude goes to Dr. Jiao Guorui for his great assistance in the editing of this book.
Editorial Department - People’s Sports Publishing House of China
The Five Animal Frolics is an exercise inherent to China. Many versions have been formed during its development. The Editors took time to select three versions to include in this book for your reference: Dr. Hu Yao Zhen's forms, featuring internal (Nèigōng) exercises; Dr. Dai Ye Tao's forms, featuring external (Wàigōng) exercises; and Dr. Jiao Guorui's forms, a combination of both internal (Nèigōng) and external (Wàigōng) exercises. In addition, two ancient forms of the five animal frolics have been included.
Throughout the text, motions are illustrated from either a front or side view. It is better to read the text description while referring to illustrations.
Our gratitude goes to Dr. Jiao Guorui for his great assistance in the editing of this book.
Editorial Department - People’s Sports Publishing House of China
Table of Contents
Evolution of Wu Qin Xi (Five Animal Frolics) (Jiao Guorui) --- 1
The First Set of the Five Animal Frolics (compiled by Jiao Guorui) --- 3
The Second Set of the Five Animal Frolics (compiled by Dai Ye Tao) --- 45
The Third Set of the Five Animal Frolics (compiled by Hu Yao Zhen) --- 91
Introduction to the ancient book on Five Animal Frolics
(“Marrow of the Red Phoenix” from the block print “Extensive Collection of of the Yi Gate,” carved during the reign of Emperor Wanli in the Ming Dynasty.
“Book of the Immortal of Longevity,” carved in 1832, during the reign of Emperor Daoguang in the Qing Dynasty.)
Evolution of Wu Qin Xi (Five Animal Frolics) (Jiao Guorui) --- 1
The First Set of the Five Animal Frolics (compiled by Jiao Guorui) --- 3
The Second Set of the Five Animal Frolics (compiled by Dai Ye Tao) --- 45
The Third Set of the Five Animal Frolics (compiled by Hu Yao Zhen) --- 91
Introduction to the ancient book on Five Animal Frolics
(“Marrow of the Red Phoenix” from the block print “Extensive Collection of of the Yi Gate,” carved during the reign of Emperor Wanli in the Ming Dynasty.
“Book of the Immortal of Longevity,” carved in 1832, during the reign of Emperor Daoguang in the Qing Dynasty.)
Development of Five Animal Frolics By Jiao Guorui
Wu Qin Xi (The Five Animal Frolics) are exercises which imitates the movements of five animals for the purpose of fitness, longevity and the prevention of sickness. Wu Qin (the five animals) are tiger, deer, bear, monkey and crane; Xi (frolic) means playing. In this regard, while practicing, one should be as free and lively as these animals are in as they play in nature.
The history of people imitating the movements of animals for fitness goes back to the record of Zhuang Zi ∙ Ke Yi (masterpiece by Taoist Zhuang Zi). In it one imitates a bear climbing trees and a crane stretching legs (both movements are good for longevity). From this, we know that people in this time period were already imitating the movements of the bear and crane as a means of improving health and increasing longevity.
In late Han Dynasty (206 BC – 220 AD), Hua Tuo, a renowned Chinese physician who attached great importance on physical exercise, developed “the imitation of bear and crane” into that of five animals and named it Five Animal Frolics.
That is why it is also called Hua Tuo’s Five Animal Frolics. According to Hou Han Shu (Book of the Later Han) ∙ Fang Shu Zhuang ( a history book about East Han Dynasty), Hua Tuo taught his student Wu Pu:
“Man's body must have exercise, but it should never be done to the point of exhaustion. Exercise helps man’s digestion of food (grain qi - 谷气), circulation of blood and prevention of disease, just as the hinge of a door never rots. In Dao Yin, motions imitating the bear and crane are used by those seeking immortality. I have created the art called the Five Animals Frolics: the Tiger, the Deer, the Bear, the Monkey, and the Crane. It eliminates sickness, benefits the legs, and is also a form of physical and breathing exercise (Dao 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.”
Because Wu Pu exercised his body according to these instructions, he was able to hear and see well, and eat like a young man in his 90s.
The adoption of these movements is not only for fitness, massage, Dao Yin, and prevention of sickness, but also for martial arts. For example, there are five styles (the dragon, the tiger, the leopard, the snake, and the crane) in the Classic of Martial Styles; and twelve forms (the dragon, the tiger, the monkey and so on) in Xing Yi. The Five Animal Frolics is also seen in the names of movements in martial arts forms, such as White Stork/Crane Spreads Wings, White Monkey/Ape Presents Fruit, Wild bear rubbing its back against the tree, Fierce Tiger Comes Out of Cave, etc.
Many schools have been formed during the development of the Five Animal Frolics. Each has a different emphasis: some focuses on external and dynamic exercises (內功 wàigōng, 动功 dòng gōng), some on internal (內气 nèi qì) and static exercises (內功 nèigōng, 靜功 jìng gōng), some on hardness (刚劲 gāngjìng) and some on softness (柔劲 róu jìn).
Regarding their purpose, some are for nourishing one's life (养生 yǎngshēng), some for health protection (保健 bǎojiàn) and some for Dao Yin and massage. If the exercises are for conserving one's vital energies, priority is given to the exercise of Jing (精 essence), Qi (气 energy), Shen (神 spirit). Practice external (外功 wàigōng), internal (內功 nèigōng), dynamic (动 dòng), static (靜 jìng), hard (刚 gāng), and soft (柔 róu) exercises until there is motion within stillness and stillness within motion. When motion and stillness exist together, stillness and motion are integrated. Where the hard (刚 gāng) and the soft (柔 róu) exist together, hard and soft are combined. Training the inner and outer together, the inner and outer are united.
Active, robust and graceful as they are, postures of the Five Animal Frolics make the practice like a dance, which also earned it the reputation of “Five Animal Dance Martial Arts” in ancient time. The Five Animal Frolics are an effective exercise set for medical use and health care passed on by Chinese generations. All its schools should be discovered, investigated and organized to make it a popular exercise for the improvement of public health.
Wu Qin Xi (The Five Animal Frolics) are exercises which imitates the movements of five animals for the purpose of fitness, longevity and the prevention of sickness. Wu Qin (the five animals) are tiger, deer, bear, monkey and crane; Xi (frolic) means playing. In this regard, while practicing, one should be as free and lively as these animals are in as they play in nature.
The history of people imitating the movements of animals for fitness goes back to the record of Zhuang Zi ∙ Ke Yi (masterpiece by Taoist Zhuang Zi). In it one imitates a bear climbing trees and a crane stretching legs (both movements are good for longevity). From this, we know that people in this time period were already imitating the movements of the bear and crane as a means of improving health and increasing longevity.
In late Han Dynasty (206 BC – 220 AD), Hua Tuo, a renowned Chinese physician who attached great importance on physical exercise, developed “the imitation of bear and crane” into that of five animals and named it Five Animal Frolics.
That is why it is also called Hua Tuo’s Five Animal Frolics. According to Hou Han Shu (Book of the Later Han) ∙ Fang Shu Zhuang ( a history book about East Han Dynasty), Hua Tuo taught his student Wu Pu:
“Man's body must have exercise, but it should never be done to the point of exhaustion. Exercise helps man’s digestion of food (grain qi - 谷气), circulation of blood and prevention of disease, just as the hinge of a door never rots. In Dao Yin, motions imitating the bear and crane are used by those seeking immortality. I have created the art called the Five Animals Frolics: the Tiger, the Deer, the Bear, the Monkey, and the Crane. It eliminates sickness, benefits the legs, and is also a form of physical and breathing exercise (Dao 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.”
Because Wu Pu exercised his body according to these instructions, he was able to hear and see well, and eat like a young man in his 90s.
The adoption of these movements is not only for fitness, massage, Dao Yin, and prevention of sickness, but also for martial arts. For example, there are five styles (the dragon, the tiger, the leopard, the snake, and the crane) in the Classic of Martial Styles; and twelve forms (the dragon, the tiger, the monkey and so on) in Xing Yi. The Five Animal Frolics is also seen in the names of movements in martial arts forms, such as White Stork/Crane Spreads Wings, White Monkey/Ape Presents Fruit, Wild bear rubbing its back against the tree, Fierce Tiger Comes Out of Cave, etc.
Many schools have been formed during the development of the Five Animal Frolics. Each has a different emphasis: some focuses on external and dynamic exercises (內功 wàigōng, 动功 dòng gōng), some on internal (內气 nèi qì) and static exercises (內功 nèigōng, 靜功 jìng gōng), some on hardness (刚劲 gāngjìng) and some on softness (柔劲 róu jìn).
Regarding their purpose, some are for nourishing one's life (养生 yǎngshēng), some for health protection (保健 bǎojiàn) and some for Dao Yin and massage. If the exercises are for conserving one's vital energies, priority is given to the exercise of Jing (精 essence), Qi (气 energy), Shen (神 spirit). Practice external (外功 wàigōng), internal (內功 nèigōng), dynamic (动 dòng), static (靜 jìng), hard (刚 gāng), and soft (柔 róu) exercises until there is motion within stillness and stillness within motion. When motion and stillness exist together, stillness and motion are integrated. Where the hard (刚 gāng) and the soft (柔 róu) exist together, hard and soft are combined. Training the inner and outer together, the inner and outer are united.
Active, robust and graceful as they are, postures of the Five Animal Frolics make the practice like a dance, which also earned it the reputation of “Five Animal Dance Martial Arts” in ancient time. The Five Animal Frolics are an effective exercise set for medical use and health care passed on by Chinese generations. All its schools should be discovered, investigated and organized to make it a popular exercise for the improvement of public health.
Jiao Guorui's Chapter on the Five Animal Frolics
Preface
The Five Animal Frolics are exercises created by the famous ancient Chinese doctor Hua Tuo by imitating the natural movement of five animals, namely, tiger, deer, bear, monkey and bird. It is very effective in keeping fit and strengthening body.
In its development, the Five Animal Frolics have many schools with distinctive features and styles. The one I practiced first I learned from Mr. Hu Yaozhen. Later, I learned the E’mei 12 Holding the Post Exercises, Wudang Taiji 13 Postures, Tiger Stance Training/Stepping and Big Dipper Finger Point Techniques (am - hand positions used to work the acupuncture points, i.e. qi projection through a single finger into an acupuncture point) from Mr. Zhou Qianchuan. In my daily practice, I combine some of the features of those exercises with the Shaolin training I had when I was young. In addition, I have also adopted the essential principles of Taiji, some features of other school’s Five Animals Frolics I have seen, some traits of the Five Animal Frolics edited by Gao Shiguo, the Five Animal Frolics Illustrations edited by Wang Liting, and other related ancient texts. In the process of sorting, I also referenced elements from modern sports medicine, traditional Chinese medical theory, and related Chinese longevity exercises.
This set of Five Animals Frolics consists of the basic exercises, basic movements, and flexible practice. You can begin your practice with the basic exercises or the movements. In the basic movements, every frolic has five movements. The entire set is made up of 25 movements. You can choose from these sets according to your body’s condition. In general, one would practice one frolic each time. Those with weak bodies should only practice one or two movements from a single frolic. You should choose the amount and level of the exercise by yourself. Men or women, young or old, weak or strong, everyone can practice it. Generally speaking, the weak should practice the bear and crane frolics, the old should do the bear one, the ladies should choose the crane movements, while the young will prefer the crane and monkey ones. After you master the frolics, you can continue to practice if you are interested or strong enough.
These sets combines the inner with the outer, motion with stillness, firmness and softness, and spirit with form.
Inner and Outer
Since internal training (Nèi Gōng) is emphasized, one must also emphasize external training (Wài Gōng). Internal training focuses on the Jīng, Qì, and Shén, while external training trains the sinews, bones, and skin. In this way, one will obtain the effects of the integration of inner and outer.
Motion and Stillness
As tranquility and stillness of the spirit is emphasized, so too must one emphasize movements of the body. This is motion from stillness and stillness from motion. This practice of integrating stillness and motion has the effects of both stillness and motion on the body.
Yielding/Pliant/Soft (柔) and Unyielding/Rigid/Firm (刚)
Just as there is firm power (刚 gāng 劲 Jìng), there is also soft power (柔 róu 劲 Jìng), and it is important to emphasize this soft power. When practicing firm power, there must be pliability within rigidity; when practicing yielding power, there must be firmness within pliability. This way, softness and hardness will develop together.
Spirit and Form (Expression, Demeanor and Form)
Just as it is important to imitate the form and movements of the five animals, it is also important to imitate their expression and demeanor. Not only should one’s movements and form be similar, but also one’s spirit, so that the spirit will be integrated with the form.
Intention and Qi (Mental Activity and Breath)
One should be mindful not only of the breath and inner Qi in exercises, but also of one’s mental activities. Guard your energies/Essence-Spirits (精神 Jīng Shén) within, and do not allow the Shen to leak out. Qi should be issued forth from and return to the Dantian, each breath returning to the root.
Large and Small Motions
Just as there are large motions, there are small motions. Within any large motion there are small motions. Pay special attention to the minute movements of each joint and muscle so that each part of the body will better receive the effects of the training.
Movement Speed
Just as there is fast movement, there is slow movement. One should pay particular attention to training slowly, because, if a move cannot be done well slowly, it will be empty when done quickly.
All these principles are important to this exercise and cannot be forgotten. When you practice long enough and study and think about it, you can understand the truth beyond those words and achieve perfection.
This set of Five Animal Frolics is relatively simple in external form and movement. It is easy for beginners to master. Usually, you can learn the basic movements of a frolic within one hour. However, if you want to combine the inner and outer, and integrate motion and stillness, you should carefully practice it for a certain period of time, so that one may enter into a true understanding of the training.
To master the essential features of the Five Animals Frolics, I have studied the nature and features of movement of the five animals in zoos. I also created the Seven-Character Essence and 28 Character Rhymes for each frolic based on my understanding through practice. I hopes that these may help beginners come to an understanding of the Five Animal Frolics. Due to my lack of experience and understanding, there may be some inappropriate ideas in these lessons. I sincerely hope readers will assist me with criticism to help correct these elements.
Jiao Guorui / April, 1963 / Xi Yuan, Beijing
Internal Medicine Department / China Academy of TCM
The Five Animal Frolics are exercises created by the famous ancient Chinese doctor Hua Tuo by imitating the natural movement of five animals, namely, tiger, deer, bear, monkey and bird. It is very effective in keeping fit and strengthening body.
In its development, the Five Animal Frolics have many schools with distinctive features and styles. The one I practiced first I learned from Mr. Hu Yaozhen. Later, I learned the E’mei 12 Holding the Post Exercises, Wudang Taiji 13 Postures, Tiger Stance Training/Stepping and Big Dipper Finger Point Techniques (am - hand positions used to work the acupuncture points, i.e. qi projection through a single finger into an acupuncture point) from Mr. Zhou Qianchuan. In my daily practice, I combine some of the features of those exercises with the Shaolin training I had when I was young. In addition, I have also adopted the essential principles of Taiji, some features of other school’s Five Animals Frolics I have seen, some traits of the Five Animal Frolics edited by Gao Shiguo, the Five Animal Frolics Illustrations edited by Wang Liting, and other related ancient texts. In the process of sorting, I also referenced elements from modern sports medicine, traditional Chinese medical theory, and related Chinese longevity exercises.
This set of Five Animals Frolics consists of the basic exercises, basic movements, and flexible practice. You can begin your practice with the basic exercises or the movements. In the basic movements, every frolic has five movements. The entire set is made up of 25 movements. You can choose from these sets according to your body’s condition. In general, one would practice one frolic each time. Those with weak bodies should only practice one or two movements from a single frolic. You should choose the amount and level of the exercise by yourself. Men or women, young or old, weak or strong, everyone can practice it. Generally speaking, the weak should practice the bear and crane frolics, the old should do the bear one, the ladies should choose the crane movements, while the young will prefer the crane and monkey ones. After you master the frolics, you can continue to practice if you are interested or strong enough.
These sets combines the inner with the outer, motion with stillness, firmness and softness, and spirit with form.
Inner and Outer
Since internal training (Nèi Gōng) is emphasized, one must also emphasize external training (Wài Gōng). Internal training focuses on the Jīng, Qì, and Shén, while external training trains the sinews, bones, and skin. In this way, one will obtain the effects of the integration of inner and outer.
Motion and Stillness
As tranquility and stillness of the spirit is emphasized, so too must one emphasize movements of the body. This is motion from stillness and stillness from motion. This practice of integrating stillness and motion has the effects of both stillness and motion on the body.
Yielding/Pliant/Soft (柔) and Unyielding/Rigid/Firm (刚)
Just as there is firm power (刚 gāng 劲 Jìng), there is also soft power (柔 róu 劲 Jìng), and it is important to emphasize this soft power. When practicing firm power, there must be pliability within rigidity; when practicing yielding power, there must be firmness within pliability. This way, softness and hardness will develop together.
Spirit and Form (Expression, Demeanor and Form)
Just as it is important to imitate the form and movements of the five animals, it is also important to imitate their expression and demeanor. Not only should one’s movements and form be similar, but also one’s spirit, so that the spirit will be integrated with the form.
Intention and Qi (Mental Activity and Breath)
One should be mindful not only of the breath and inner Qi in exercises, but also of one’s mental activities. Guard your energies/Essence-Spirits (精神 Jīng Shén) within, and do not allow the Shen to leak out. Qi should be issued forth from and return to the Dantian, each breath returning to the root.
Large and Small Motions
Just as there are large motions, there are small motions. Within any large motion there are small motions. Pay special attention to the minute movements of each joint and muscle so that each part of the body will better receive the effects of the training.
Movement Speed
Just as there is fast movement, there is slow movement. One should pay particular attention to training slowly, because, if a move cannot be done well slowly, it will be empty when done quickly.
All these principles are important to this exercise and cannot be forgotten. When you practice long enough and study and think about it, you can understand the truth beyond those words and achieve perfection.
This set of Five Animal Frolics is relatively simple in external form and movement. It is easy for beginners to master. Usually, you can learn the basic movements of a frolic within one hour. However, if you want to combine the inner and outer, and integrate motion and stillness, you should carefully practice it for a certain period of time, so that one may enter into a true understanding of the training.
To master the essential features of the Five Animals Frolics, I have studied the nature and features of movement of the five animals in zoos. I also created the Seven-Character Essence and 28 Character Rhymes for each frolic based on my understanding through practice. I hopes that these may help beginners come to an understanding of the Five Animal Frolics. Due to my lack of experience and understanding, there may be some inappropriate ideas in these lessons. I sincerely hope readers will assist me with criticism to help correct these elements.
Jiao Guorui / April, 1963 / Xi Yuan, Beijing
Internal Medicine Department / China Academy of TCM