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 CRANE LEVEL II

旋飞鹤 Xuan Fei He - Crane Takes Flight

Instructions :
Body : With your hands at your waist, turn
your right foot out and step forward with
your left foot into Xie Bu. Extend the arms di-
rectly in front of you. Lean back as far as you
can to put all the weight onto the back foot.

When you have reached your maximum

stretch, turn your left foot outwards at a
45-degree angle.

Five Animal Qigong

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Bring the body forward, bring your hands
into the Crane hand posture, and slowly
rotate the arms outwards, bringing them
behind you as far as you can.

Bend at the wrists and thread the arms

through by your waist and back in front of
you while stepping out onto the right foot.
Repeat on the right side.

Breath : Breathe out as you push forward

and breathe in as you lean back. Next,
breathe out as you turn your arms and push
back. Continue breathing out as you step
forward and push forward.

Spirit : Feel as if you are taking flight into

the air.

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Anatomical and Physiological Benefits : Fascia/Anatomy
This form lengthens the body backwards. You need to have
real control of the back leg and its stability; this brings
grounding all the way to the back foot while lengthening
the front line of the body as you lean backwards. This is the
first movement where we put the most significant weight

© Copyright Anatomy Trains, Thomas Meyers

on the back foot while the front leg is extended. We then
get a deep twist in the fascia around the shoulder.

This Crane creates a frontal hip opening, while bringing

the weight balance on back leg. Shoulder blade mobility
comes from bringing arms behind torso.

Chinese Medicine Relationship :

Meridians/Acupuncture Points Targeted :

• Dilates meridians of the arms.
• Has the same benefits as Crane Level I.
• Helps to open the shoulders and chest.

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