The Crane is light and ethereal. The Bear is heavy and rooted. The essence of the Bear Frolic is to feel sunken, stable, heavy, and ponderous. Your movements should be easy and fluid as if you have no bones. Lightness, agility and alertness are concealed within.
The bear can amble about slowly or charge with surprising speed.
The Bear Stance is a wide, low horse stance, with feet turned out 45 degrees out Find a stance that is comfortable and causes no strain. The eyes have a quiet relaxed gaze. Qi is sunk in the lower dantien (LDT).
- Bear Turns: Palms up holding 2X4, twist R on b-out, b-in C/ROS
- Bear Pushes Behind: Same push R hand out b-out behind, b-in C IROS
- Bear Pushes Down: Same but push R hand to lower R corner on b-out/b-in C/ROS
- Bear Offering: Palms up MDT b-in, turn R b-out, R arm up shoulder, L arm to middle of R forearm/ C b-in/ ROS
- Bear Push: Begin same b .. in, b-out turn R both hands push R like wall C b-in/ROS
- Bear Circles; Push R, circle down and around to L, heavy paws when upright/ROS but breathe naturally
- Bear Pushes Back: Push F, down all 4s, circle R, heavy paws, push back to RI ROS
- Bear Lumbers: step R foot, lean hands on thighs, spiral twist R, SW open R toe/ROS
- Walking Bear Offering: R hand MDT, L hand LDT and R foot forward/ open R foot step SW/ROS
- Bear Plucking Berries: R hand offering> L hand plucks R fingers as L foot T steps, step back with R foot as L hand offering/ ROS
After practicing the Five Animal Frolics, it is recommended that one do standing meditation or walking then Sitting Meditation for a few minutes to reap in the full benefits from this qigong practice.
“The Five Animal Frolics° was written by Kenneth Cohen and excerpts were taken from his book, The Way of Oigong, and from his video tape on the Five Animal Frolics. The movement descriptions are short hand notes prepared by Dove Govrin.
The qigong form, The Five Animals Frolics® was taught to Kenneth Cohen by taichi and qi gong instructor Dan Farber of Kentfield, Ca. who shared this wealth of information to Dove.