Five Animal Frolics

A Form Workbook

The

By John Du Cane A Complete Qigong Program for High Energy, Vitality and Well Being

Five Animal Frolics
A Form Workbook

The

By John Du Cane

Dragon Door Publications PO Box 4381, St. Paul, MN 55104 Phone: (651) 645-0517 Fax:(651) 644-5676 Credit Card Orders: 1-800-899-5111 E mail, dragondoor @ aol.com Website: www.dragondoor.com

Five Animal Frolics
A Form Workbook

The

By John Du Cane

The Five Animal Frolics Form Descriptions Copyright © 2002 by John Du Cane All rights reserved. No part of this book may be reproduced, stored in a retrieval system or transmitted in any way by any means, electronic, mechanical, photocopy, recording or otherwise, without the prior permission of the author. Published in the United States by: Dragon Door Publications, Inc P.O. Box 4381, St. Paul, MN 55104 Tel: (651) 487-2180 • Fax: (651) 487-3954 Credit card orders: 1-800-899-5111 Email: dragondoor@aol.com • Website: www.dragondoor.com Book design, Illustrations and cover by Derek Brigham Website http//www.dbrigham.com Tel/Fax: (612) 827-3431 • Email: dbrigham@visi.com Manufactured in the United States Second Edition: May 2002
DISCLAIMER The author and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions contained in this material. The activities, physical and otherwise, described herein for informational purposes only, may be too strenuous or dangerous for some people and the reader(s) should consult a physician before engaging in them.

self-healing 1 Chapter 2 3 How Qigong Can Help You Relax Out of Stress Chapter 3 The Crane Chapter 4 The Bear Chapter 5 The Monkey Chapter 6 The Deer Chapter 7 The Tiger Five Animal Video Information 7 37 69 85 109 122 .Table of Contents Chapter 1 Daoist qigong techniques give promise of longevity.

or “shen”. 1 . and at the highest levels. But. the flame is your qi. maintaining an easy. it potentiates the daily bioelectrical energy. to achieve spiritual illumination. Qigong teaches us to harmonize body. mind and breath while using scientifically choreographed movements to stimulate or relax our energy. humorous. self-healing Daoism celebrates and cultivates the art of living in accord with the cyclical play of natural energies. and it refines the light of our radiant spirit. reproductive vitality. typically of Daoist practice. or “qi”. generate energy. Skillful practitioners learn to be aware of and incorporate the full spectrum of internal and external activity.Chapter 1 Daoist qigong techniques give promise of longevity. or “jing”. In this spirit. learning to move vigorously from a still core. Daoism cultivates our capacity to spiral from the serene and tranquil to the energetic and dynamic. tranquil qigong will have a dynamic component—motionless on the surface. equally comfortable with the tranquil or the dynamic. Cultivation of the one leads to cultivation of the others. always cultivating the seed of one within the soil of the other. Qigong bolsters the primal. and the candle light your shen. just as neglect or dissipation of the one will adversely affect the others. yet commonsense approach to everyday life. the Daoists created refined qigong systems of meditative movement to induce harmony with nature. yet moving the qi internally. Dynamic qigong will also cultivate tranquility. These three treasures are interdependent. Qigong divides into two main categories—the tranquil and the dynamic. Imagine yourself as a candle: the candle body is your jing.

Hua To set out to create a complete self-healing system that anyone could use to stay healthy or cure themselves of most ailments.” Qigong and tai ji movements. in accord with the Chinese belief that circular movement underlies all mental and subtle energetic activity. while strengthening and toning the external musculature. Believing also that the highest healing skill is to teach others to heal themselves. but to internalize the nature of that animal as you practice. he created The Five Animal Frolics. His analogy became dear to the hearts of all tai ji enthusiasts: “A door’s hinge won’t get worm-eaten. Individual sequences can be used as quick. Their movements form arcs. Each Frolic also emphasizes different health benefits and you can choose a specific animal for specific results. 2 . invigorating stress-buster. The exercises model movement from the crane. The father of Chinese medicine. The idea is not merely to mimic the external motions of the animal. These are animals with very distinctive styles of movement. Synthesizing and refining a set of exercises based on a vast body of ancient shamanic and folk healing knowledge. the bear. the full program is an exhilarating therapeutic experience. The Frolics incorporate many of the principles of tai ji but in a more basic form. stimulate that internal lubrication of free-flowing qi. uninhibited approach to meditative movement. They affirm a playful. invigorating the organs and soothing the nervous system. the tiger. waves and spins. They are far easier to perform than tai ji.” Today we would say "If you oil and use the hinge. To avoid imbalance. blood.One of the most delightful and accessible of the dynamic qigongs has to be the Five Animal Frolics. when properly performed. and the deer. The exercises combine the internal with the external. and are deliberately designed to alternately strengthen and soften the body. Hua To concluded that the single greatest secret for a healthy life lay in the practice of correct movement. allowing for strong benefits without an overly serious slog for results. the movements are sometimes slow. the monkey. if you use it. spirals. sometimes fast. very pleasurable and relatively simple to maintain as a daily practice. and lymph essential to our continued health and sense of well being.

our search for technological shortcuts to comfort and convenience has ironically created unprecedented waves of stress in our modern lives. stress happened. Our nervous systems are constantly reacting to a barrage of phone calls. As young children—if we are fortunate—we live that birthright. We celebrate life with a buoyant. Or a major crisis stuns us into a temporary halt. faxes. the World Health Organization is now listing stress as a prime contributor to the five leading causes of death— such as cancer and heart disease.Chapter 2 How Qigong Can Help You Relax Out of Stress Our birthright is to swim in an ocean of pleasure and harmony. carefree. Sooner or later we really hit the wall. We end up sick in bed. with less rather than more time to rest. Life seems to have become more of a struggle. e-mails. We start to regret the past or fantasize about the future. We become confused about our feelings. luxuriating in the rolling swell of life. We begin to close down. While a certain amount of stress is natural to life. We begin to fragment. We begin to lose touch with our bodies and live in our heads. vital engagement in the everyday moment. We begin to tense up. frenzied traffic and numbing schedules. Stress has got the better of us. We start to lose our fluid integrity as fully expressed and responsive human beings. Then something starts to happen to us. Not surprisingly. 3 . What happened? In a nutshell.

we can no longer imagine life any other way. after twenty-five years of personal research into what works best to counter stress. detoxifying the body and sending a gentle stream of energizing oxygen into the tissues. qigong’s strong mental emphasis on internal relaxation shifts us out of the sympathetic nervous system (associated with fight-or-flight and our normal reaction to stress) into the parasympathetic nervous system (associated with feelings of pleasure and harmony). 4 . areas that are excessive are “calmed down. So why and how is qigong so effective in managing stress? First. through scientific movement and direction of mental intention. we’ve become so addicted to the surges and swings of feeling associated with stress. We automatically feel balanced and “well”. qigong balances the meridian energy flow in the body. another toxic surge of excitement and nervous expenditure. When we breathe this way consistently. our lymph systems are effectively activated.Although most of us are now aware of the dangers of stress. for another chemical jolt. Meditation. qigong emphasizes and teaches how to breathe correctly into the lower stomach. But like rats hitting the button for more cocaine. knee-jerk reaction we usually employ. we are automatically capable of better adjusting to daily stress. We literally burn ourselves out. yoga and moderate exercise can all help. But. If things get too quiet we start seeking out a new stressor to react to. relaxed response to stress rather than the frazzled. we just can’t stop. I’ve found the ancient Chinese art of qigong to offer the surest results. Thirdly. Qigong also activates the lymph system with off-the-body stroking movements and an emphasis on pumping the legs with up and down squatting movements. Secondly. Over-use of the sympathetic nervous system depletes our adrenals and floods the body with toxic levels of cortisol. The Most Effective Self-Care System in the World? There are many ways to intervene in this vicious cycle and reclaim our peace of mind—restoring balance and serenity in our lives. This is so important. Activation of the lymph system automatically triggers a relaxation response throughout the body. Areas that are depleted are restored to their correct levels.” As we become more energetically balanced. Qigong slowly seduces us back into the gentle world of the parasympathetic and over time we build up a “body-memory” that allows us to choose a different.

qigong ensures maximum resilience when it comes to handling stress effectively. qigong practice builds the skill of becoming tranquil and appreciating the value of that tranquility. the third eye area. We learn how to gain control of our inner being and take responsibility for enhancing the quality of our lives. losing touch with the wisdom of our hearts and the grounding of our stomachs. qigong integrates our three major centers or “brains”. Western science and organizations like HeartMath have proved that attention on the heart center can entrain the head to process emotions in a less stress-inducing manner. Qigong is like a practical course in acceptance and letting go. we have become “headier” than ever. Lastly. with tremendous implications for stress management. We learn how to conserve our energy and stay calm. Through its emphasis and cultivation of all three centers.Fourthly. Significant healing occurs at this level of qigong practice. 5 . whatever the pressures. These are skills you can use and apply for the rest of your life. the heart center and the stomach. Qigong accomplishes this by meditative standing and sitting practices where we go deep inside and use our attention to release ourselves emotionally and psychically. In the computer age.

6 .

Chapter 3 The Crane 7 .

Move the palms up the front of the chest to the level of the heart region. • Stand with the heels touching and your feet angled out at 45 degrees. • Put the hint of a smile on your face and allow the smile to permeate your whole body. just off the body and slightly apart from each other. Movement: • The spirit of the crane encourages light. • Maintain a level gaze with a soft. "natural" breathing. If time allows. . • Distribute your weight equally across the whole of the foot. do as many repetitions as you wish. Repetitions: Traditionally. exhale through the nose on the second movement. elongating and opening up your cervical vertebrae. or if you develop a special feeling or need for a particular form.The Crane Frolic Breathing: inhale through the nose on the first movement. Attention: 8 • Move your attention up the spine as the hands rise and move the attention down the spine as the hands descend. • Pull your chin in slightly and extend your head up. • Relax the upper chest and lower your shoulders. • Place the palms facing up at lower stomach level. • Bend the knees slightly. # One: Crane Breathing Initial postural alignment: • Seek to reduce the impact of gravity on your body to minimize tension and maximize a relaxed flow of energy through your system. regular. • Place your tongue lightly against the roof of the mouth. • Relax the lower dantien or stomach area. then back down to the lower stomach. unless otherwise indicated. 180-degree focus. Always breathe into the lower stomach. graceful and very relaxed movement. • Tuck the hips under. with slow. practice at least nine repetitions of each movement.

9 .

to send energy out of the fingers.# Two: Crane Beak Initial postural alignment: • Follow the same instructions as for Crane Breathing. so the fingers and thumb point downwards and you feel a gentle stretch in the forearms. Movement: • On the inhale. 10 . drawing energy into the palms. • Bring the fingers and the thumb of both hands together in a beak-like position. Attention: • Place your attention in the centers of your palms as you inhale. open the hands and lower them very slightly. on the exhale. • Begin with the arms extended to the sides at shoulder level. • Place your attention initially on the fingertips and then beyond the finger tips. • On the exhale. while spreading and extending the fingers. with a slight bend in the elbow. raise and bend the wrists slightly.

11 .

At each attention point. • Begin with your arms at your sides. then the elbow joints. Attention: • Place your attention in the centers of your palms as you inhale. and then the shoulder joints. shift your attention to the wrist joints. then bring them back down to your sides. • As you lower your arms. Movement: • Raise your arms. like wings. "instruct" the joint to relax and open.#Three: Crane Flaps Wing Initial postural alignment: • Follow the same instructions as for Crane Breathing. Obstructed joints block energy. to shoulder height. 12 . out to the sides. Consciously opening and relaxing the joints will restore and enhance energy flow through the limbs.

13 .

• Alternately.# Four: Crane Squat Initial postural alignment: • Follow the same instructions as for Crane Breathing. use your attention in the same manner to return the energy to your groin or stomach area. Keep the torso upright. squat down. Allow the knees and thighs to open at a 45-degree angle. as shown in the accompanying photograph. • Begin with your palms facing the juncture between your thighs and groin. • Rise up out of the squat to the initial standing position. • Lower the palms back to the thigh/groin (or lower stomach) area following the same trajectory. with a sense that you are pulling energy in an arc up from the groin or stomach area and out to shoulder height. Movement: • Arc your arms out to the sides at shoulder height. Attention: • Place your attention initially between your palms and the thigh/groin (or lower stomach) area. you can begin with the palms facing the lower stomach. As you inhale. 14 . have the attention in the palms. slowly spiraling the palms until they are facing up. as you lower your arms. • As you arc the palms out the side. • As you lower your palms on the exhale. raising the heels off the ground.

15 .

sink your weight into the right leg. Movement: • Circle the arms and cross them in front of your chest. Attention: • Place your attention in the dantien for the whole of this sequence (continued next page spread) 16 . • Begin with your arms at your sides. palms facing in.# Five: Crane Stands On One Leg Initial postural alignment: • Follow the same instructions as for Crane Breathing. • As your hands begin their initial movement in front of the chest. Breathing: • Inhale as you circle the arms up.

17 .

• Lower the arms back down to your sides. sink your weight into the left leg. • As you lower the arms back to your sides. Continue above the head. turning the palms to face out as they pass the throat. exhale as you lower the arms. Breathing: • Inhale as you circle the arms up and out. • Repeat the entire sequence to the other side. turning the palms out and then to the sides at shoulder level. Attention: • Place your attention in the dantien for the whole of this sequence. • As your arms circle above the head and out to the sides. bring the left foot up in front of the right knee. palms facing down. 18 .# Five: Crane Stands On One Leg (continued) Movement: • Continue to raise the hands.

19 .

(continued next page spread) 20 . • Move arms out to the sides at shoulder level. • Simultaneously. • Turn the palms to face downward and extend the arms forward. allowing the movement to determine the breath pattern. crossing the left hand over the right. while raising the right leg straight out behind you until it is parallel to the floor.#Six: Flying Crane Initial postural alignment: • Follow the same instructions as for Crane Breathing. Movement: • Move the palms up the front of the torso to the level of the heart region. as in the initial movement of Crane Breathing. just off the body and slightly apart from each other. Attention: • Place your attention in the dantien for the whole of this sequence. bend at the waist and squat down on the left leg. • As your hands begin their initial movement in front of the chest. • Place the palms facing up at lower stomach level. Breathing: • Just breathe in a relaxed natural manner with this sequence. sink your weight into the left leg.

21 .

(continued next page spread) 22 . Breathing: • Just breathe in a relaxed natural manner with this sequence. palm facing in. with the palm facing in. allowing the movement to determine the breath pattern. Attention: • Place your attention in the dantien for the whole of this sequence. also parallel to the floor with palm facing in.#Six: Flying Crane (continued) Movement: • Bring right palm down to touch the outside of the left foot. • Bring the left arm behind your back. while the left arm remains extended to the side at shoulder level. while raising the right arm and extending it forward parallel to the floor.

23 .

as you raise the arms above the head. • Bring palms back in front of lower stomach and repeat on the other side. Attention: • Place your attention in the dantien for the whole of this sequence. cross both hands in front of the chest. allowing the movement to determine the breath pattern. • Rise up on the left leg. while bringing the right leg bent behind the left. 24 . palms facing down. Breathing: • Just breathe in a relaxed natural manner with this sequence. turning the palms out and then to the sides at shoulder level.#Six: Flying Crane (continued) Movement: • Staying in the low squat.

25 .

keeping the weight on the back leg. • Bring your arms in an arc back to the stomach.#Seven: Crane Spreads Wings Behind Initial postural alignment: • Follow the same instructions as for Crane Breathing. • Open your arms wide to the sides in an arcing motion. Attention: • Place your attention in the centers of your palms for the entire sequence. • Repeat this sequence to the other side and continue to alternate. 26 . palms facing away from each other. stepping to the left at a 45-degree angle. Movement: • Begin with your hands in front of the lower stomach.

27 .

Simultaneously. Attention: • Place your attention in the dantien for the entire sequence.#Eight: Crane Walk Initial postural alignment: • Follow the same instructions as for Crane Breathing. breathe naturally without making an effort to link the inhale and exhale to a particular part of the movement. keeping the weight back on the right leg. unless otherwise indicated. raise both arms out in front of the body to shoulder height and shoulder width. Breathing: • When performing the walking sequences. (continued next page spread) 28 . with the fingers and palms relaxed. Movement: • Step out with the left leg to the front.

29 .

• While the weight is still on the right leg. 30 . arcing the arms down to the sides of the torso and finally just behind the torso. palms facing back. palms facing out. turn the left foot out at a 45degree angle. shoulder height. then step forward with the right leg and repeat the whole sequence to the other side. while opening the arms to the side of the body.#Eight: Crane Walk (continued) Movement: • Shift the majority of the weight onto the left leg. • Shift majority of the weight onto the right leg. Attention: • Place your attention in the dantien for the entire sequence.

31 .

32 . and extending the right arm to the front. Attention: • Place your attention in the dantien for the entire sequence. bend your waist slightly.#Nine: Crane Walks Along the River Bank Initial postural alignment: • Follow the same instructions as for Crane Breathing. while moving the left arm behind the body. keeping your weight back on the right leg. turn the torso to the left. Movement: • Step out with the left leg to the front. Simultaneously. • Repeat movement to the other side. palm up. palm up.

33 .

keeping your weight back on the right leg. 34 . and extending the right arm to the front. Attention: • Place your attention in the dantien for the entire sequence.#Ten: Crane Takes-Off from the River Bank Initial postural alignment: • Follow the same instructions as for Crane Breathing. palm up. Simultaneously. turn the torso to the left. put it back down then step forward with the right leg and repeat the whole sequence to the other side. • Bring the left foot up to the right knee. palm up. bend your waist slightly. while moving the left arm behind the body. Movement: • Step out with the left leg to the front.

35 .

36 .

Chapter 4 The Bear 37 .

The Bear Frolic
Breathing: Breathe into the lower stomach, with slow, regular, "natural" breathing. Inhale to the front, exhale to the side, unless otherwise indicated. Repetitions: Traditionally, practice at least five repetitions of each movement. If time allows, or if you develop a special feeling or need for a particular form, do as many repetitions as you wish.

#One: Bear Turns
Initial postural alignment:
• Seek to reduce the impact of gravity on your body to minimize tension and maximize a relaxed flow of energy through your system. • Adopt a wide low leg stance, with your feet angled out at 45 degrees. The two photographs on the opposite page illustrate the range of stance from very low to relatively high. • Distribute your weight equally across the whole of the foot. • Keep the knees in line with the feet. • Tuck the hips under. • Relax the lower dantien or stomach area. • Relax the upper chest and lower your shoulders. • Pull your chin in slightly and extend your head up, elongating and opening up your cervical vertebrae. • Place your tongue lightly against the roof of the mouth. • Maintain a level gaze with a soft, 180-degree focus. • Put the hint of a smile on your face and allow the smile to permeate your whole body.

(continued next page spread)

38

39

#One: Bear Turns
(continued)
Movement:
The spirit of the bear encourages a deliberate, rooted, powerful style of movement. • Place your arms, elbows bent, above your shoulders, as if holding a log. • Keep the chest open by holding the arms out to the sides throughout the movement. • Twist your upper torso slowly to the left without moving the hips, so you feel a squeeze in the kidney/adrenal region. • Inhale as you return your torso to the front. • Repeat the movement to the right side.

Attention:
• Have your attention in the lower dantien for the whole sequence.

40

41 .

above your shoulders.#Two: Bear Pushes Behind Initial postural alignment: • Follow the same instructions as for Bear Turns. as if holding a log. • Repeat sequence to the other side and continue to alternate. • The idea is to use your consciousness to imbue your movement with a feeling of deliberate power. • Keep the chest open by holding the arms out to the sides throughout the movement. 42 . when pulling back in. There is no need to deliberately tighten up the muscles. • Withdraw your hand to its original position on the inhalation. sense a resistance attached to the hand. just create a mental intensity in the movement. sense that is hard to push out. behind at a 45-degree angle. Movement: • Place your arms. looking at the back of the hand. elbows bent. • Turn your torso to the left and push your left hand. bent back at the wrist. • When pushing out. Attention: • Place the attention in the hand that is pushing out and pulling back. shoulder height.

43 .

44 . • The idea is to use your consciousness to imbue your movement with a feeling of deliberate power. elbows bent. looking at the back of the hand. just create a mental intensity in the movement. as if holding a log.#Three: Bear Pushes Down Initial postural alignment: • Follow the same instructions as for Bear Turns. • Keep the chest open by holding the arms out to the sides throughout the movement. • Turn your torso to the left and push the left hand directly downwards. sense a resistance attached to the hand. • Withdraw your hand to its original position on the inhalation. sense that is hard to push down. There is no need to deliberately tighten up the muscles. wrist bent back. • Repeat sequence to the other side and continue to alternate. when pulling back up. above your shoulders. Movement: • Place your arms. Attention: • Place the attention in the hand that is pushing down and pulling back. • When pushing down.

45 .

place the attention on the fingertips of the extended palm. place the attention in the middle of both palms. looking at the left fingertips. 46 .#Four: Bear Puts Out Claws Initial postural alignment: • Follow the same instructions as for Bear Turns. • Extend the left hand to the left side. Movement: • Place your palms facing up. opposite the middle dantien area. • On the inhalation. • Withdraw your hands to their original position on the inhalation. while the right hand goes to the inside of the left elbow. just off the breastbone. Attention: • On the exhalation. • Repeat sequence to the other side and continue to alternate.

47 .

• Withdraw your hands to their original position on the inhalation. 48 .#Five: Bear Double Push Initial postural alignment: • Follow the same instructions as for Bear Turns. palms bent back at the wrists. Attention: • On the inhalation and exhalation. place the attention in the middle of both palms. keeping both hands in the same plane. create a feeling of pressure against the hands. • As you push out. opposite the middle dantien area. • Bring both hands to the side of the left ribcage and push both hands out to the left side. • Repeat sequence to the other side and continue to alternate. Movement: • Place your palms facing up. just off the breastbone.

49 .

relax the hands and circle the arms down and around to just outside of the right ankle. keeping both hands in the same plane. Initial postural alignment: • Follow the same instructions as for Bear Turns. Movement: • Bring both hands to the side of the left ribcage and push both hands out to the left side.#Six: Bear Push To Ground Breathing: • Breathe naturally. without a deliberate attempt to match the inhalation and exhalation to the movement. Attention: • Keep the attention in the palms for the whole sequence. palms bent back at the wrists. (continued next page spread) 50 . • Bend at the waist.

51 .

keeping both hands in the same plane. • Repeat the sequence in the opposite direction. until they reach the middle of the ribcage.#Six: Bear Push To Ground (continued) Movement: • Draw the hands up the side of the right leg and torso. 52 . • Push the hands out to the right. palms bent back at the wrists. about one inch off the body. Attention: • Keep the attention in the palms for the whole sequence.

53 .

tented in toward each other at a 45degree angle. keeping both hands in the same plane. palms bent back at the wrists. Attention: • Keep the attention in the palms for the whole sequence. Movement: • Bring both hands to the side of the left ribcage and push both hands out to the left side. Initial postural alignment: • Follow the same instructions as for Bear Turns.#Seven: Bear Pushes Back Breathing: • Breathe naturally. (continued next page spread) 54 . • Circle both arms to the front of the body at height of the breastbone. without a deliberate attempt to match the inhalation and exhalation to the movement. palms bent back at the wrists.

55 .

about one inch off the body. relax the hands and circle the arms down and around to just outside of the right ankle.#Seven: Bear Pushes Back (continued) Movement: • Bend at the waist. • As you push. 56 . • Push the hands out to the right. shift your weight into the left leg. keeping both hands in the same plane. • Repeat the sequence in the opposite direction. keeping the torso erect. • Draw the hands up the side of the right leg and torso. palms bent back at the wrists. Attention: • Keep the attention in the palms for the whole sequence. until they reach the middle of the ribcage.

57 .

Transfer about seventy percent of the weight into the front leg. over the left thigh. The torso inclines at about a 45-degree angle. slow. Movement: • Step forward with the left leg. 58 . • Maintain a "heavy". Twist torso to the left. ponderous. then step forward with the right leg repeating the move to the other side. Place your hands on the front of the thighs. turn the left foot out at a 45-degree angle. and deliberate feeling when practicing the walk. Attention: • Keep the attention in the lower dantien for the whole sequence. • Shift the majority of the weight into the right leg.#Eight: Bear Ambles through the Woods Initial postural alignment: • Adopt a shoulder-width leg stance. with your feet facing forwards. palms staying on the thighs.

59 .

with the left foot in front.#Nine: Bear Walk With Fists Initial postural alignment: • Adopt a "cat" stance. 60 . • Step forward with the right leg and repeat the same sequence to the other side. • Circle your left fist simultaneously in front of the chest at heart level. Make light fists and hold them at the lower dantien. Attention: • Keep the attention in the lower dantien for the whole sequence. Have all the weight on the back leg. very light. • Shift the majority of the weight into the right leg. circling the fists back to the stomach. while the right arm simultaneously circles up to guard in front of and just above the forehead. Movement: • Shift the majority of the weight into the left leg. The torso inclines at about a 45-degree angle. over the left thigh. turn the left foot out at a 45-degree angle. Twist torso to the left. fist and forearm facing out. fist facing down.

61 .

with each palm turning over and moving in the opposite direction. very light. Place the right hand palm-down at lower stomach level. 62 .#Ten: Pointing at the Sun. Initial postural alignment: • Adopt a "cat" stance. Have all the weight on the back leg. with the left foot in front. Attention: • Move the attention up the front of the torso on the inhalation and down the front of the torso on the exhalation. palm-up at upper chest level. • Step forward with the left leg and repeat the same sequence to the other side. • The weight is now completely in the left leg. exhale on the next step. • Place the left hand. Movement: • Step forward with the right leg and switch hand positions. Holding up the Moon Breathing: • Inhale on one step.

63 .

(continued next page spread) 64 . very light. palm-up at upper chest level. Have all the weight on the back leg. Attention: • Keep the attention in the lower dantien for the whole sequence. • Place the left hand. with the right fingertips touching the left fingertips. with the left foot in front. Movement: • Shift the weight into the left leg and put your right foot in front of and at right angles to the left toes.#Eleven: Bear Plucking Berries Initial postural alignment: • Adopt a "cat" stance. Place the right hand palm-down at lower stomach level. • Simultaneously arc your right hand up above the left palm.

65 .

• You are now back in the starting position with the right instead of the left leg forward. • Shift the weight into the left foot and pivot 180-degrees to the left. 66 . • Repeat the sequence in the other direction.#Eleven: Bear Plucking Berries (continued) Movement: • Shift your weight into the right foot. step behind the right foot with the left foot. • Simultaneously. circle the right hand up and allow the left hand to move in a pendulum-arc to face downwards at stomach level. Attention: • Keep the attention in the lower dantien for the whole sequence.

67 .

68 .

Chapter 5 The Monkey 69 .

shift your weight into the right leg. • Hold loose fists at the level of the lower dantien. and step forward with the right leg. Repetitions: All of the Monkey sequences are walks. springy. • Simultaneously turn your head to look back and up at 45-degrees. agile style of movement. regular. 70 . turn the left foot out 45 degrees. Perform as many repetitions of each step as you wish. as if grasping at branches. repeating the sequence to the other side. while pulling the right palm close to the left elbow. • Form curled "monkey paws" with the palms. • Step forward with your left leg. keeping most of the weight on the left leg. • Bring loose fists in front of the stomach. "natural" breathing. stretching both arms out in front at shoulder level and shoulder width.The Monkey Frolic Breathing: Breathe into the lower stomach. with slow. The right foot is turned out at a 45-degree angle. Extend the left arm slightly. Movement: • The spirit of the monkey encourages a light. Attention: • Maintain your attention in the lower dantien for all of the Monkey sequences. #One: Monkey Grasping Branch Initial postural alignment: • Adopt a "cat stance" with the left foot in front and all the weight on the right leg.

71 .

repeating the sequence to the other side. keeping most of the weight on the left leg. Look back at the outstretched right palm. turn the left foot out 45 degrees. palm facing out.#Two: Monkey Looks Behind Initial postural alignment: • Adopt same initial alignment as for Monkey Grasping Branch. • Place your right foot in front of the left. stretching both arms out in front at shoulder level and shoulder width. • Bring loose fists in front of the stomach. shift your weight into the right leg. while circling the left hand over the top and the right hand down and behind. Movement: • Step forward with your left leg. and step forward with the right leg. instep facing out. • Form curled "monkey paws" with the palms. Extend the left arm slightly. while pulling the right palm close to the left elbow. 72 . • Simultaneously turn your head to look back and up at 45-degrees. • The left hand stops at chest level. as if grasping at branches.

73 .

Movement: • Step forward with your left leg. while stepping forward with the right leg. keeping the weight on the right leg. • Move the left arm straight out in front and bring the right hand to the inside of the left elbow. • Continue this sequence to the other side. 74 .#Three: Monkey Offers Fruit Initial postural alignment: • Adopt same initial alignment as for Monkey Grasping Branch. bringing the right arm into the extended position in front of the torso and the left palm by the inside of the right elbow. • Circle both arms.

75

#Four: Monkey Offers Fruit, Variation A
Initial postural alignment:
• Adopt same initial alignment as for Monkey Grasping Branch.

Movement:
• Step forward with your left leg, keeping the weight on the right leg. • Move the left arm straight out in front and bring the right hand to the inside of the left elbow. • Circle both arms up, round, and in front of the body, palms facing up, slightly apart at shoulder height, while stepping forward with the right leg. • Continue by repeating the circling movement while stepping forward with the left leg.

76

77

#Five: Monkey Offers Fruit, Variation B
Initial postural alignment:
• Adopt same initial alignment as for Monkey Grasping Branch.

Movement:
• Step forward with your left leg, keeping the weight on the right leg. • Move the left arm straight out in front and bring the right hand to the inside of the left elbow. • Circle both arms up, round, and in front of the chin, heels of the palms touching, cupped in front of the face, while stepping forward with the right leg. • Continue by repeating the movement while stepping forward with the left leg.

78

79

(continued next page spread) 80 . • Move the left arm straight out in front and bring the right hand to the inside of the left elbow. keeping the weight on the right leg. At the same time bring your fists in near the chest and turn them to face away from the body. • Step up lightly with the right foot into a "post position"—no weight on the right foot as it rests next to the left.#Six: Monkey Offers Fruit Twice Initial postural alignment: • Adopt same initial alignment as for Monkey Grasping Branch. Movement: • Step forward with your left leg.

81 .

heels of the palms touching. separating and opening the hands as if opening a veil. cupped in front of the face.#Six: Monkey Offers Fruit Twice (continued) Movement: • Take a small step with the right foot. • Take a small step with the left foot while circling both arms up. circling both arms back into the original starting position—with the right arm now extended and the left palm by the inside of the right elbow. and in front of the chin. round. • Step forward with the right leg. • Continue the whole sequence on the other side. 82 .

83 .

84 .

Chapter 6 The Deer 85 .

Movement: • The spirit of the deer encourages a strong. • Hold the position on each side for a period of one to five minutes. palms facing out. "natural" breathing. Perform as many repetitions of each step as you wish. with slow. alert and graceful style of movement. regular. • Extend your arms bent at 45 degrees in front of the chest. 86 . other than Deer Standing. #One: Deer Standing Initial postural alignment: • Adopt a "cat stance" with the left foot in front and all the weight on the right leg. Attention: • Maintain your attention in the lower dantien for all of the Deer sequences.The Deer Frolic Breathing: Breathe into the lower stomach. The right foot is turned out at a 45-degree angle. • There is no movement as this is a standing posture. Repetitions: All of the Deer sequences. are walks.

87 .

• Bring loose fists in front of the stomach. 88 . and step forward with the right leg. Attention: • Maintain your attention in the lower dantien for all of the Deer sequences. • Hold light fists at the level of the lower dantien. • Curve the wrists gently so the fingers angle down and the palms are relatively hollow. keeping most of the weight on the left leg. shift your weight into the right leg. • Simultaneously turn your head to look back and up at 45 degrees. Movement: • Step forward with your left leg. repeating the sequence to the other side.#Two: Deer Turns Head Initial postural alignment: • Adopt a "cat stance" with the left foot in front and all the weight on the right leg. The right foot is turned out at a 45-degree angle. stretching both arms out in front at shoulder level and shoulder width. turn the left foot out 45 degrees. while pulling the right palm close to the left elbow. • Extend the left arm slightly.

89 .

Movement: • Step forward with your left leg. shift your weight into the right leg. 90 .#Three: Deer Turns Head. stretching both arms out in front at shoulder level and shoulder width. • Extend the left arm slightly. • Continue by bringing your right hand in front of chest. (hand to dantien) Initial postural alignment: • Adopt a "cat stance" with the left foot in front and all the weight on the right leg. repeating the sequence to the other side. • Hold light fists at the level of the lower dantien. Attention: • Maintain your attention in the lower dantien for all of the Deer sequences. • Curve the wrists gently so the fingers angle down and the palms are relatively hollow. while pulling the right palm close to the left elbow. The right foot is turned out at a 45-degree angle. • Simultaneously turn your head to look back and up at 45 degrees. and step forward with the right leg. • Turn the right palm so it faces the floor and move it down to the lower stomach. keeping most of the weight on the left leg. • Bring loose fists in front of the stomach. turn the left foot out 45 degrees.

91 .

keeping most of the weight on the left leg. Attention: • Maintain your attention in the lower dantien for all of the Deer sequences. (continued next page spread) 92 . • Hold light fists at the level of the lower dantien. stretching both arms out in front at shoulder level and shoulder width. • Extend the left arm slightly. The right foot is turned out at a 45-degree angle. Movement: • Step forward with your left leg. while pulling the right palm close to the left elbow. • Continue by bringing your right hand in front of chest.#Four: Deer Sips from Stream Initial postural alignment: • Adopt a "cat stance" with the left foot in front and all the weight on the right leg. • Curve the wrists gently so the fingers angle down and the palms are relatively hollow. • Turn the right palm so it faces the floor and move it down to the lower stomach. • Simultaneously turn your head to look back and up at 45 degrees.

93 .

#Four: Deer Sips from Stream (continued) Movement: • Guide your right hand along the belt channel. • While your weight is still mostly in the left leg. one inch off the body and place your palm on the right hip. turn your right foot to a right-angle position and shift your weight back on to the right leg. (continued next page spread) 94 . • Keep your left arm extended out. • Rotate your hips to the front and bend over to touch the front of the left ankle with your left hand.

95 .

96 . repeating the sequence to the other side. • Shift your weight into the right leg. • Raise the fists to the level of the lower stomach. turn the left foot out 45 degrees. forming them into fists. and step forward with the right leg.#Four: Deer Sips from Stream (continued) Movement: • Bring your hands in front of the body.

97 .

98 . Movement: • Raise both fists above the head. Attention: • Maintain your attention in the lower dantien for all of the Deer sequences. • Hold light fists at the level of the lower dantien. • Repeat this sequence to the other side. • Step down. The right foot is turned out at a 45-degree angle. with the left instep facing out.#Five: Stag Leaps Up Initial postural alignment: • Adopt a "cat stance" with the left foot in front and all the weight on the right leg. placing the right knee into the left calf. and circling your fists down to the stomach. while bringing the left foot up in front of the right knee.

99 .

Pivot on the ball of the left foot. The right foot is turned out at a 45-degree angle. forming an L shape. Attention: • Maintain your attention in the lower dantien for all of the Deer sequences. As the torso straightens up the arms will naturally move above the head. (continued next page spread) 100 . • Hold light fists at the level of the lower dantien. bringing the left knee into the right calf. Place your right heel in front of the left foot.#Six: Wild Stag Twists and Sits Initial postural alignment: • Adopt a "cat stance" with the left foot in front and all the weight on the right leg. Movement: • • • • Step out to the left diagonal raising both fists up at 45 degrees.

101 .

to face back to the front.#Six: Wild Stag Twists and Sits (continued) Movement: • Bring the left foot into a T position in front of the right foot. (continued next page spread) 102 . • Place the left knee into the right calf. • Pivot both feet and the body through 270 degrees.

103 .

• Repeat the whole sequence to the other side. • Finish by circling the fists down to the stomach. 104 . Straighten up. • Straighten up and uncoil all the way round to the front with the arms above the head.#Six: Wild Stag Twists and Sits (continued) Movement: • Lean over to the right side with both fists extended out.

105 .

reversing the arm positions. • Repeat this sequence as many times as you wish. • Hold light fists at the level of the lower dantien. weight staying in the back leg. Movement: • Step forward with the left foot very light. 106 . The right foot is turned out at a 45-degree angle. • Step forward with the right leg. Attention: • Maintain your attention in the lower dantien for all of the Deer sequences.#Seven: Deer Parts the Grasses Initial postural alignment: • Adopt a "cat stance" with the left foot in front and all the weight on the right leg. wrists slightly bent. your left arm behind. your right arm extended in front.

107 .

108 .

Chapter 7 The Tiger 109 .

Most of these teachers advocate the long-term.The Tiger Frolic Breathing: • The Tiger lends itself well to "reverse breathing". the breathing style is the opposite of "natural breathing". 110 . Reverse Breathing should be employed judiciously. As the name implies. • Draw the stomach in on the inhalation and allow the stomach to expand on the exhalation. • According to many leading Tai Ji and Qigong teachers. Repetitions: • All of the Tiger sequences are walks. regular cultivation of Natural Breathing as the best strategy for overall health and vitality. because of its power. Perform as many repetitions of each step as you wish. Reverse Breathing is very warming and energizing and also helps to push qi up the spine.

111 .

• Hold relaxed fists at the level of the lower dantien. • Deliberately tighten and tense up as you make the claw movement. coiling.#One: Tiger Searches for Food Initial postural alignment: • Adopt a "cat stance" with the left foot in front and all the weight on the right leg. • Step forward to the other side and repeat the sequence. forming claws. Attention: • Place your attention at the Ming Men on the inhalation and the lower dantien on the exhalation for all of the Tiger sequences. • Relax as you bring your fists back to the stomach. bringing your hands out at shoulder level in front. • Step forward with the left foot. Movement: • The spirit of the tiger encourages a powerful. The right foot is turned out at a 45-degree angle. 112 . explosive style of movement.

113 .

• Relax as you bring your fists back to the stomach. • Step forward to the other side and repeat the sequence. The right foot is turned out at a 45-degree angle. bringing your hands out at shoulder level in front. 114 .#Two: Tiger Seizes Prey Initial postural alignment: • Adopt a "cat stance" with the left foot in front and all the weight on the right leg. • At the last moment turn the claws to face down as if digging into a prey. Movement: • Step forward with the left foot. Attention: • Place your attention at the Ming Men on the inhalation and the lower dantien on the exhalation for all of the Tiger sequences. forming claws. • Deliberately tighten and tense up as you make the claw movement. • Hold relaxed fists at the level of the lower dantien.

115 .

to the left diagonal.#Three: Tiger Leaps from Den Initial postural alignment: • Adopt a "cat stance" with the left foot in front and all the weight on the right leg. • Step forward to the right diagonal and repeat the sequence. • Shift the weight back into the left leg and draw the right foot in close to the left instep. Attention: • Place your attention at the Ming Men on the inhalation and the lower dantien on the exhalation for all of the Tiger sequences. • Deliberately tighten and tense up as you make the claw movement. The right foot is turned out at a 45-degree angle. • At the last moment turn the claws to face down as if digging into a prey. • Hold relaxed fists at the level of the lower dantien. forming claws. Movement: • Step forward with the left foot. bringing your hands out at shoulder level in front. • Shift your weight into the right leg and relax as you bring your fists back to the stomach. 116 .

117 .

118 . • Hold relaxed fists at the level of the lower dantien. Movement: • Step forward with the left foot. bringing your hands out at shoulder level in front. • Shift your weight again into the right leg and relax as you bring your fists back to the stomach. forming claws. • Shift your weight into the right leg and relax as you bring your fists back to the stomach.#Four: Tiger Leaps from Den Twice Initial postural alignment: • Adopt a "cat stance" with the left foot in front and all the weight on the right leg. The right foot is turned out at a 45-degree angle. • Step forward to the right diagonal and repeat the sequence. • Shift the weight back into the left leg and draw the right foot in close to the left instep. to the left diagonal. • Deliberately tighten and tense up as you make the claw movement. • Lift the left foot and step out further to the left diagonal. • At the last moment turn the claws to face down as if digging into a prey. really stretching out the body. Attention: • Place your attention at the Ming Men on the inhalation and the lower dantien on the exhalation for all of the Tiger sequences.

119 .

Place the left hand in a claw-gesture down and behind the body. Movement: • Step forward to the other side.#Five: Wild Tiger Roams the Steppes Initial postural alignment: • Adopt a "cat stance" with the left foot in front and all the weight on the right leg. • Remain relaxed through out the movement. • Continue to repeat. 120 . always keeping the weight in the back leg. • Place the right hand in a claw-gesture above and in front of body. Initial postural alignment: • Place your attention at the Ming Men on the inhalation and the lower dantien on the exhalation for all of the Tiger sequences. The right foot is turned out at a 45-degree angle. switching the arms in a crawl-like circling movement.

121 .

• Improve your circulation—alleviating conditions such as arthritis and chronic fatigue. more youthful appearance. and recover faster if you do get sick. digestion. • Stimulate the lymph system—for a stronger immune system. Be less susceptible to flus and other viruses. blocks and stagnant energy. and elimination—for weight control. and balanced energy.What Health Benefits Can You Expect from the Regular Practice of Qigong? • Improve your metabolism. • Increase oxygen in the tissues—reducing tensions. John Du Cane . • Lubricate the joints—for pain free movement and greater flexibility. • Give your internal organs an “inner massage”—retarding the aging process by restoring your organs to healthy functioning. • Soothe the nervous system—for feelings of contentment and serenity.

supplements and exercise equipment.dragondoor.com/ and participate in Dragon Door’s stimulating and informative Forum.How to stay informed of the latest information on qigong and health www.com and browse the Articles section and other pages for groundbreaking theories and products for improving your health and well being.dragondoor.com Visit www.dragondoor. Call Dragon Door Publications at 1-800-899-5111 and request your FREE Vitalics catalog of health books. DVDs. . Visit http://forum. Post your qigong questions or comments and get quick feedback from John Du Cane and other leading qigong experts.dragondoor.com and sign up for John Du Cane’s free monthly e-newsletter. Qigong Secrets. Visit www.

your gorgeous vehicle has become a dysfunctional piece of junk. qigong or athletic workouts. Supple Movement and Radiant Well-Being Imagine: you buy a beautiful car—but you never change the oil. then John Du Cane’s Qigong Recharge provides you with a fast-start solution—a daily program of qigong and joint techniques to quickly release tension.J ump-Start Your Day with 18 High-Yield Techniques for Relaxed Energy. yet primed—to respond to any stress with an easy confidence? • Is your body instantly removing life-killing toxins when they constantly attack you—so you feel clean. And how are you treating your body on a daily basis? • Are your joints supple and well-oiled —for easy. never change the fluids.95 DVD Running time 51 minutes . plentiful supply of fresh oxygen— for high performance and long-lasting energy? • Are your bioelectrical circuits at full charge—so you can surge through your day with steady power? • Is your nervous system relaxed. flexible and pain-free movement? • Does the blood pump through your veins with an invigorating. care and respect. Relax and Rejuvenate #DV018 $34. never fix the wiring. never clean the interior. never pump the tires. Qigong Recharge is perfect as a stand-alone practice or as an energizing warm-up before martial arts. John Du Cane’s Qigong Recharge A Daily Practice to Release. You’ve inherited a body that deserves and needs an even greater level of maintenance. never charge the battery. refreshed and serene all day long? • Do you know the secrets to jump-starting your day—to ensure every day is your best day? If not. enhance mobility and improve energy. In no time. never change the air filter and turn the motor over once in a blue moon.

Happy Years” . Healthy.“Discover How to Reverse Aging with the Proven Longevity Secrets of Qigong—and Live For a 05 High-Energy.

and elimination—for weight control. regulate the breath and reduce stress. Slow. longer-lasting energy. The Deer gives a long stretch to the legs and spine. with additional tips on energy accumulation and balancing. Build stronger. but very strong. RELAXED and at PEACE. digestion. Give your internal organs an “inner massage”—retarding the aging process by restoring your organs to peak efficiency.” DV008 BLISS QIGONG An instructional guide to Tai Ji Qigong #DV008 54 minutes $29. DV013 POWER QIGONG An instructional guide to The Bear and Tiger Frolics #DV013 48 minutes $29. as it is known to fortify the bones. The Bear is an excellent preventive against osteoporosis. 4. cultivate vitality. 5. DV012 SERENITY QIGONG An instructional guide to The Crane Frolic #DV012 41 minutes $29. The simple movements gently harmonize the qi. more youthful appearance. lightness. 24 HOURS A DAY FAX YOUR ORDER (866) 280-7619 1•800•899•5111 .95 The Bear is a great winter exercise. and builds vitality. and relaxes your whole body. and agility. strengthens the spleen. 3. mobile joints Discover: • How to develop power and strength • How to generate coiling energy • How to develop a strong root Discover: • How to absorb qi from the universe for self-healing • How to extend your qi beyond your own body • How to develop balanced leg strength • How to heal your lungs 1. while regulating the endocrine system. The Deer embodies grace and relaxation. FOCUSED. Soothe the nervous system—for feelings of contentment and serenity. 8. blocks and stagnant energy.“I felt completely CENTERED. promote blood circulation. and higher. The Crane develops balance. Stimulate the lymph system—for a stronger immune system. Increase oxygen in the tissues— reducing tensions. 6. expansive movement with very flexible sinews and bones. strengthening your waist. Improve your circulation—alleviating conditions such as arthritis and chronic fatigue. 7. and kidneys and developing you internally. releases the spine. 2. ponderous. Lubricate the joints—for pain free movement and greater flexibility.95 Reveals the Yang Family’s personal qigong program. more durable bones. The dynamic Tiger builds great power. even as you are outwardly spirited and mobile. creating open. all accompanied by a VIBRANT SENSE OF ENERGY and WELL BEING. sinews. The Bear’s twisting waist movements massage and invigorate the kidneys.95 The Monkey develops suppleness. agility. DV014 VITALITY QIGONG An instructional guide to The Monkey and Deer Frolics #DV014 43 minutes $29. training you to remain alert and calm. Be less susceptible to the flu or colds and recover faster if you do get sick. it warms the body. Discover: • How to use attention to effectively feel and direct qi • How to activate all your major energy centers • How to turn on healing power in your hands • How to clear all the major meridians in your body • How to develop your sensing ability • How to get real results with you standing qigong practice • How to incorporate special internal sounds to deepen your meditation Discover: • How to flood your system with warming qi • How to quickly improve your muscle tone • How to develop strong.95 Practice an invigorating mix of dynamic and tranquil postures for self-healing and athletic grace. and quick wit. Improve your metabolism.

My head cleared and I went back to sleep. reminders. I couldn’t sleep. And they are fun!” — Judy Child. these videos and book are MUST-HAVES. and class organization. highly competent instruction direct from his martial arts studio. The presentation of the video series is attractive and well organized. unpretentious and compelling. TN “My experience with The Five Animal Frolics helps me to embrace the deep serenity within. OR “The videos and book on the Five Animals Frolics are models of instruction: John Du Cane talks you through and demonstrates the exercises in such a way that you think he is in front of you and that you are in a class of one. I intend to continue with these as they are beneficial to making me more flexible and pain-free. The book that accompanies the videos has sharp. As a teacher. review. but no pain later—just energy and more flexibility. Because each animal gives access to a clearly differentiated energy pattern. When I travel I take along the workbook for easy reference. The breathing is very beneficial to me. clear photos of each exercise. with excellent sequencing. Get them!” —Steve Condry. The book is very useful for overview. After doing all five animal frolics. This choice of packaging in and of itself conveys the practitioner’s ability to change his or her inner landscape by moving through The Frolics. Most of the movements hurt some while I did them. I love feeling connected with the natural world. Tai Chi player (Cheng Man-Ching style). Monkey was energizing.” — Ginny Kelly. I agree. the health and fitness benefits of The Frolics are numerous. tiger. kidney. I wish every man reluctant to try qigong would watch these tapes to see the combination of strength and ease in his body that John exemplifies. I did a deer walk for about ten minutes. it is most useful that John presents the movements facing the camera. according the energetic state one wishes to enter: serenity. intelligent British man whose style is at once intense and engaging. Tiger gave great warmth to upper back and shoulder. crane. and the text reinforces the photos with to-the-point instruction. I am improving my range of energy. One night. In addition. Qigong/yoga/stretching instructor. Herzberg. Knoxville. John’s version of The Five Animal Frolics is complete and satisfying.” —Sharon Sweet. which helps me and my students refine our Animal Frolics practice. Crane was calming. Many thanks to John Du Cane for presenting these materials into an easily assimilated form. John is a classy.95 $29. The muscularity of his legs is a true testimonial to the strengthening aspect of practicing The Five Animal Frolics. I can rely on the movements to bring me back into balance however that needs to happen -–whether with bear. You can do the exercises along with him on a regular basis. I am left with a balance of inner currents flowing from head to toe.” —Nancy K. liver. lung and thyroid areas. deer and/or monkey. power. especially those who don't have the opportunity to learn them from such a well-qualified instructor as John Du Cane. Together. For learning the Animal Frolics walk. the videos and the book put the valuable Five Animals Frolics in the working knowledge of every martial artist. John’s Animal Frolics videos and form workbook combine to present what I consider the most fruitful investment in instructional materials I’ve ever made. Oregon “I find that The Animal Frolics are a particularly effective way to wake up to/be in my body. circulating simultaneously. I am 74 with arthritis. Oregon “The Animal Frolics gave me lots of kinetic energy and made me feel ready to meet the world with renewed strength.95 $29. John’s detailed instructions make even the most complex movement doable.95 $29.” “John Du Cane’s interpretation of The Five Animal Frolics makes the most ancient qigong form readily accessible to the contemporary practitioner. the ability to raise or move the energy—especially with the spleen. because my nose stopped up so I wasn’t breathing. The photos and instruction are exceptionally well presented and easy to follow. the book will lie completely flat. I appreciate the supplemental material presented in the workbook. In short. Multiple repetitions mean that one need not endlessly rewind the tape to learn The Frolics. Oregon “The Animal Frolics involve a great number of good stretches along with different energies. followed by turning his back to the viewer. John offers solid. vitality. For ease of use. Oregon Bliss Qigong DVD # DV008 DVD # DV012 DVD # DV013 DVD # DV014 $29.” —Patricia Romanov.95 Serenity Qigong Power Qigong Vitality Qigong . The Five Animal Frolics form workbook is a marvelous accompaniment to the videotapes. one feels that one is in John’s studio following right behind him. My students who have purchased John’s videos and/or form workbook upon my recommendation comment that the videos hold their interest upon repeated viewing. Florence.“John’s Animal Frolics DVDs and form workbook combine to present what I consider the MOST FRUITFUL INVESTMENT in instructional materials I’ve ever made. I am left with an inner hum.

really. But what is correct Tai Chi practice? Moving beyond the theory.5” x 11” 180 pages Illustrated ver the centuries. Without this kind of specialized knowledge. He presently teaches Tai Chi Chuan in the U. In 1969 he studied Aikido and Tai Chi Chuan. is the basis for this enduring appeal? Why has Tai Chi become so popular in the West? And what benefits can we really expect from its practice? In Tai Chi Chuan and the Code of Life. Graham spent 10 years practicing and teaching with Master Chu. emotional well being and spiritual illumination. #B18 O About the Author Graham Horwood first started martial arts in 1963 with Judo and Wado Ryu Karate. better known as Tai Chi. complementary and Traditional Chinese Medicine since 1969.Tai Chi Chuan and the Code of Life Revealing the Deeper Mysteries of China’s Ancient Art for Health and Harmony By Graham Horwood $29. under the auspices of Tatsui Suzuki. there is a grand.95 Paperback 8. drawn from the Yang Family’s formerly secret teachings. Graham has studied and practiced herbal. the ancient martial art of Tai Chi Chuan. to Taoism and to Chinese alchemy. who informed him that he was the first of his students to understand the internal principles of Tai Chi. A portrait emerges of Tai Chi as a dynamic blueprint for the true functioning of the universe. then Hung Gar. 3rd adopted son of Yang Shou Cheung. Graham Horwood brilliantly explores these and many other questions. He also learnt Hsing I and Pa Qua with Master Chu and Grand Master Hon Sing Wun. Master Chu is considered to be the world's leading authority on Family Yang Style Tai Chi. has exerted an almost magnetic influence for millions of seekers. elusive mystique to Tai Chi that seems to transcend its apparent emphasis on self-defense and good health. Tai Chi is unlikely to reward you with its most powerful benefits. Yang Shou Cheung was the eldest son of Yang Cheng Fu. Horwood’s Tai Chi Chuan and the Code of Life reveals deeply practical techniques. Tai Chi Chuan and the Code of Life makes a welcome and far-ranging contribution to our understanding and practice of this mysterious discipline. on how to optimize one’s energetic and spiritual development. In 1977 Graham began his relationship with Master Chu King Hung. To practice Tai Chi correctly is to directly embody the great universal truths as they naturally unfold in our daily lives. but also to the greatest traditions of both Western alchemy and modern science. 24 HOURS A DAY FAX YOUR ORDER (866) 280-7619 1•800•899•5111 . A treasure for novice and seasoned practitioner alike. What. Emblematic of China’s greatest traditions in philosophical and religious enquiry. attracted to its promise of physical resilience. Horwood demonstrates how Tai Chi links not only to the I Ching.K.

slow decline—or you can take charge of your health and become a human dynamo. Get-Up-and-Go. a martial artist or any serious performer. pain-free life than performing the right daily combination of joint mobility and strength-flexibility exercises. Super Joints Russian Longevity Secrets for Pain-Free Movement. Fast-Start. Only the foolish would deliberately ignore the life-saving and lifeenhancing advice Pavel offers in Super Joints.“The Do-It-Now. Super Joints could spell the difference between greatness and mediocrity. And there is no better way to insure a long. You can sputter and stumble and creak your way along in a process of painful. In Super Joints.95 COMPANION VIDEO AND DVD give you dynamic detail on how to exactly master every technique in Pavel’s Super Joints book Discover: • The twenty-eight most valuable drills for youthful joints and a stronger stretch • How to save your joints and prevent or reduce arthritis • The one-stop care-shop for your inner Tin Man— how to give your nervous system a tune up. Jump-into-Action Bible for HIGH PERFORMANCE and LONGER LIFE” You have a choice in life.95 NOW ON DVD! .95 DVD #DV003 $24. Maximum Mobility & Flexible Strength Book By Pavel Tsatsouline Paperback 130 pages 8. Why would anyone willingly subject themselves to a life of increasing pain. degeneration and decrepitude? But for an athlete. your joints a lube-job and your energy a recharge • What it takes to go from cruise control to full throttle: The One Thousand Moves Morning Recharge Amosov’s “bigger bang” calisthenics complex for achieving heaven-on earth in 25 minutes • How to make your body feel better than you can remember—active flexibility fosporting prowess and fewer injuries • The amazing Pink Panther technique that may add a couple of feet to your stretch the first time you do it Super Joints Video and DVD With Pavel • Running Time 33 minutes Video #V108 $24.5” x 11” Over 100 photos and illustrations #B16 $34. a dancer. Russian fitness expert Pavel Tsatsouline shows you exactly how to quickly achieve and maintain peak joint health—and then use it to improve every aspect of your physical performance.

. . . . . . . . . . "Pavel is the leading proponent of applied flexibility training at work in the field today. .Page 75 a) standing . . . . .Page 57 5. . . . . . .95 8 1/2" x 11" 150 pages Paperback Over 100 photos and illustrations • Own an illustrated guide to the thirty-six most effective techniques for super-flexibility • How the secret of mastering your emotions can add immediate inches to your stretch • How to wait out your tension—the surprising key to greater mobility and a better stretch • How to fool your reflexes into giving you all the stretch you want • Why contract-relax stretching is 267% more effective than conventional relaxed stretching • How to breathe your way to greater flexibility • Using the Russian technique of Forced Relaxation as your ultimate stretching weapon • How to stretch when injured—faster. . . . . . . . . . .Page 51 3. . . . . . . . .Page 62 8. .Page 89 24. . . . . . . . . . . . . Hip Flexor/Quad Stretches . . . . . . . . . He shows the serious-minded fitness devotee another avenue of improvement. . . . . . . . . . . . . .Page 117 33. . . . . .Page 109 31. . . . . . . . . TheLunge Hip Flexor Stretch . . ."—Marty Gallagher. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 86 23. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . The Calf Stretch . . . . . . . . . ."—Bill ‘Superfoot’ Wallace. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . The Headache Buster . . . . World Kickboxing Champion "Conventional stretching attempts to literally elongate your tissues. . . . . . . . . . . . . The Wrist Extension . . . . . . . . .Be as Flexible as You Want to Be— Faster. . . . . . . . . . . . . . . . . . . . . . . . . The Shoulder Blade and Lat Stretch . safer ways to heal • Young. . .Page 100 26. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . World Masters Powerlifting Champion "Pavel has great ideas on flexibility and strength exercises. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . The Lower Calf Stretch . . . . . . . . . . . . . .Sc. .Page 82 21. . . . . .Page 104 28. . . . . . . . . . . The Crawling Lizard . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 106 29. . . . . . . . . . . . . . . . . . . . . . . . . . The Side Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . then Relax into Stretch is an efficient software upgrade. . . . . . . . . . . .Page 131 . . . . . . . . . . . . . . . . . . . . .Page 123 35. . . . The Head Turner . . . . changes in the nervous system are immediate! Your muscles will start noticeably elongating from your first Relax into Stretch practice—and within months you will have achieved a level of flexibility uncommon to our species. .Page 68 13. . . . . .Page 67 12. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . The Biceps and Shoulder Stretch .Page 63 9. . . . . . . . . . . . . . . .Page 69 14. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 77 18.Page 75 b) seated on a chair . . . . . . . . The Front Split . . . . . . . . . . . . . . . . . . . . . . . . . . The Overhead Reach . . . . . . . . . . . . . . . . . The Souped Up Toe Touch . . . . . . . . . . . . . . . . . . . . The Upper Back Loosener . . . . . .Page 91 Advanced Russian Drills for Extreme Flexibility— 25. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . The Chest Opener . . Relax into Stretch simply teaches your muscles to relax into a stretch.Page 102 27. . . . The Spine Rotation . . . . . . . . . . . . . . . . . .Page 108 30. . . . . . . . . . . . . . . . . . . . . . . . female—learn what stretches are best for you and what stretches to avoid • Why excessive flexibility can be detrimental to athletic performance—and how to determine your real flexibility needs • Plateau-busting strategies for the chronically inflexible. . . . . ."—Pavel Tsatsouline The Relax into Stretch drills— 1. . . . . . . . . . . The Karate Stance Hip Flexor Stretch . . . . . . . . . . . . . Real knowledge for real people interested in real progress. . . .Page 49 2. . . .Page 76 c) seated on the floor . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 84 22. . . . . . . . . . . . . . old. . . . . . . . . . . . The Kneeling Hip Flexor Stretch . . . . . . . . . . . . . . . . . . The Cossack . . The Anti-Slouch Neck Stretch . . . . . . . . . . The Bent Press Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 78 19. . . . . male. . . Safer and Sooner Relax into Stretch Instant Flexibility Through Mastering Muscle Tension By Pavel Tsatsouline #B14 $34. . . . . . . . . . . . The Lateral Neck and Trap Stretch . . . . . . . . . ..Page 118 34. .Page 73 16. . . . . . . .Page 126 36. . . . . . . . . M. . . . . The Wrist Flexion . . . . . . . . . . . . . . . . . . . . . . . . . If you compare traditional training to a messy hardware reorganization. . . The Seated Groin Stretch . . The Good Morning Hamstring Stretch . . . . . . . The Spine Decompression Hang . . . . . . . . . . . . . .com columnist. . . . . . . . . .Page 61 7. . .Page 71 15. The Hip and Side Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . . The Improved Cobra . . . . . . . . WashingtonPost. . . . . . . . His ideas are dynamic and fresh. . . . . . . . . . . . . . . . . . .Page 64 10. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 128 37. . . . . .Page 114 32. . . . . . . . The Side Split . . . . . . . The Shin and Instep Stretch . . . . . . . . . . . . . . which is dangerous and ineffective. . . . . . . . . . . . . . . . . . . . . The Karate Stance Groin Stretch . . . . . . . . . . . . . . . . Hamstring Stretches . . . . . . . . . . . . . . . . . . . .Page 74 17. . . . . . . . . . . . . . . . The Side Bend . . The Roadkill Split . . . .Page 60 6. . . . . . . . . . . . . . . . . .Page 80 20. .Page 54 4. . . . . . . .Page 65 11. . . . . . . . . . . . . . . . . . . . The Reverse Cossack . . . . . . . . . . . . . . The Modified Reverse Triangle . While stretching tissues may take years. .

guarantee you effortlessly master every secret for super-flexibility—so you achieve the limber.95 Video #V105 DVD #DV007 $24. His ideas are dynamic and fresh. He shows the serious-minded fitness devotee another avenue of improvement. “Pavel is the leading proponent of applied flexibility training at work in the field today. stretched-out look and high performance body you always wanted.Make it Easy on Yourself to be Flexible Fast! Pavel’s companion videos.95 #VBS1 . Relax into Stretch and Forced Relaxation. World Masters Powerlifting Champion O NOW N ! DVD Relax into Stretch Instant Flexibility Through Mastering Muscle Tension By Pavel Tsatsouline Running time: 37 minutes Video #V104 $29. Washington Post.” —Marty Gallagher.95 DVD #DV006 $29.95 Relax Video or DVD Set: 24 HOURS A DAY FAX YOUR ORDER (866) 280-7619 1•800•899•5111 Relax into Stretch & Forced Relaxation $49.95 Video set #VS7 DVD set #DVS002 $49.95 Forced Relaxation Advanced Russian Drills for Extreme Flexibility By Pavel Tsatsouline Running time: 21 minutes $24.95 Relax Book and Video Set: Relax into Stretch book and Relax into Stretch/Forced Relaxation videos $79.com columnist. Real knowledge for real people interested in real progress.

99 add $7. OH 45071 Please print clearly Please print clearly Warning to foreign customers: B The Customs in your country may or may not tax or otherwise charge you an additional fee for goods you receive.00 to $24. charges. Errors and omissions excepted. (Please indicate all the numbers on your credit card) EXPIRATION DATE Day Phone ( SIGNATURE ) DATE NOTE: We ship best method available for your delivery address.00 per address.00 to $39.99 add $12. please have your credit card ready.00.O.00 Total of Goods Shipping Charges Rush Charges Kettlebell Shipping Charges OH residents add 6% sales tax MN residents add 6. handling and international shipping.00 and up Canada & Mexico add $8. credit. Dragon Door Publications is in no way responsible for any additional fees levied by Customs.00 to $169.S.99 add $10.00 $25. P.99 add $14. Foreign orders are sent by air.00 to $59.00 $60. ITEM DESCRIPTION Name___________________________________ Street __________________________________ City ____________________________________ State ______________________ Zip ________ Email ___________________________________ ITEM PRICE A OR B TOTAL HANDLING AND SHIPPING CHARGES • NO COD’S $100.00 to $99. West Chester.00 $130. Simply return your purchase to us.99 add $5. 24 HOURS A DAY FAX YOUR ORDER (866) 280-7619 1•800•899•5111 Complete and mail with full payment to: Dragon Door Publications. Dragon Door Publications is charging you only for U.00 add $20.5% sales tax TOTAL ENCLOSED METHOD OF PAYMENT ___CHECK ___M.99 add $6.00 to $199. When you call. If you are not completely satisfied with any product–for any reason. For rush processing of your order. add an additional $10. and please let us know why you were dissatisfied–it will help us to provide better products and services in the future. Local and foreign customers call 513-346-4160 for orders and customer service 100% One-Year Risk-Free Guarantee. Shipping and handling fees are non-refundable. 365 days per year. the carrier or any other entity.99 add $18.S. as you wish.O.O R D E R I N G I N F O R M AT I O N Customer Service Questions? Please call us between 9:00am– 11:00pm EST Monday to Friday at 1-800-899-5111. Telephone Orders For faster service you may place your orders by calling Toll Free 24 hours a day.00 $300.00 $40.00 to $299.O.00 to $129. 7 days a week. Sold To: A SHIP TO: (Street address for delivery) Name__________________________________ Street __________________________________ City ___________________________________ State ______________________ Zip ________ Day phone*_____________________________ * Important for clarifying questions on orders ITEM # QTY. All other countries triple U. only. Total Amount of Order Add: $00. Prices subject to change without notice. Credit card or International M. ___MASTERCARD ___VISA ___DISCOVER ___AMEX Account No. Box 1097.00 $200. no matter how long after you received it–we’ll be happy to give you a prompt exchange.99 add $16.00 $170. DDP 06/04 . or refund. Available on money order & charge card orders only.

ITEM DESCRIPTION Name___________________________________ Street __________________________________ City ____________________________________ State ______________________ Zip ________ Email ___________________________________ ITEM PRICE A OR B TOTAL HANDLING AND SHIPPING CHARGES • NO COD’S $100. 7 days a week. All other countries triple U.99 add $7.99 add $5. only. or refund.00 $170.99 add $18.99 add $10.00 $130.00 to $24.00 to $299. ___MASTERCARD ___VISA ___DISCOVER ___AMEX Account No. OH 45071 Please print clearly Please print clearly Warning to foreign customers: B The Customs in your country may or may not tax or otherwise charge you an additional fee for goods you receive.99 add $14. Sold To: A SHIP TO: (Street address for delivery) Name__________________________________ Street __________________________________ City ___________________________________ State ______________________ Zip ________ Day phone*_____________________________ * Important for clarifying questions on orders ITEM # QTY. Errors and omissions excepted.00 to $39.99 add $6. West Chester.O.00 $25.O. charges. Simply return your purchase to us. Dragon Door Publications is in no way responsible for any additional fees levied by Customs.00 to $59.00 $40. Shipping and handling fees are non-refundable. For rush processing of your order.O R D E R I N G I N F O R M AT I O N Customer Service Questions? Please call us between 9:00am– 11:00pm EST Monday to Friday at 1-800-899-5111. P.00 add $20. 24 HOURS A DAY FAX YOUR ORDER (866) 280-7619 1•800•899•5111 Complete and mail with full payment to: Dragon Door Publications. handling and international shipping. (Please indicate all the numbers on your credit card) EXPIRATION DATE Day Phone ( SIGNATURE ) DATE NOTE: We ship best method available for your delivery address.O. If you are not completely satisfied with any product–for any reason. Foreign orders are sent by air.S. Credit card or International M.00 Total of Goods Shipping Charges Rush Charges Kettlebell Shipping Charges OH residents add 6% sales tax MN residents add 6.00 to $199.00 to $99. Dragon Door Publications is charging you only for U. the carrier or any other entity.99 add $12. Total Amount of Order Add: $00. Local and foreign customers call 513-346-4160 for orders and customer service 100% One-Year Risk-Free Guarantee.00 $200.99 add $16. Telephone Orders For faster service you may place your orders by calling Toll Free 24 hours a day. no matter how long after you received it–we’ll be happy to give you a prompt exchange. DDP 06/04 . Available on money order & charge card orders only.00. and please let us know why you were dissatisfied–it will help us to provide better products and services in the future.00 to $169.00 per address.00 $60.5% sales tax TOTAL ENCLOSED METHOD OF PAYMENT ___CHECK ___M. please have your credit card ready. add an additional $10. Box 1097. Prices subject to change without notice. as you wish.00 and up Canada & Mexico add $8.00 to $129. credit.S. When you call.00 $300. 365 days per year.

Sign up to vote on this title
UsefulNot useful