CLASSIC STANDING VERSION

1° Piece of Brocade

This exercise allows you to strengthen the whole body and, in particular, the trunk, thanks to the stretches which also allow you to perform an internal massage. The trunk muscles are subject to a lengthening phase followed by a relaxation phase. According to TCM, this exercise makes the energy circulation in the Sanjiao, or Triple Heater, constant. The three heaters take care of respiration, digestion and excretion. From this we can deduce the beneficial effects that this exercise has on the entire organism.

2° Piece of Brocade

This exercise strengthens the legs, kidneys and pelvis while also allowing the chest muscles to stretch. The exercise must be performed in such a way as to coordinate movements and breathing in order to learn to have more sensitivity in the perception of Qi.

3° Piece of Brocade

This exercise loosens the muscles of the front part of the body while also acting on the stomach. The upward and downward movements stimulate and strengthen the tendons and muscles and, according to TCM, increase energy circulation in the stomach, spleen and liver.

4° Piece of Brocade

This exercise essentially serves to eliminate and prevent cervical disorders. According to TCM, when you rotate your head from side to side, the muscles loosen, the circulation is activated and the energy channels present in the neck are freed, allowing you to regulate the Qi present in the head.

5° Piece of Brocade

This exercise serves to expand the chest and, moving from one side to the other, allows you to lengthen and strengthen the leg and hip joints, increasing their elasticity. In addition to increasing blood circulation throughout the body, exercise helps eliminate any sensation of numbness or pain in the legs.

6° Piece of Brocade

This exercise serves to massage the kidneys, lengthen the back muscles and relax the spine, strengthening all the deep muscles adjacent to it.

7° Piece of Brocade

This exercise strengthens the leg muscles and stretches the trunk. According to TCM, exercise allows you to practice raising your vital spirit, thus allowing the strengthening of the energy flow and the increase in muscle strength.

8° Piece of Brocade

This exercise improves the ability to balance and relaxes the trunk muscles, also allowing work on the extension and relaxation of the spine. According to TCM, this exercise serves to regulate Qi along the entire vertical axis of the body by stimulating the six energy channels connected to the internal organs.

seATED VERSION

1° Bi Mu Jing Zuo

Close your eyes and sit quietly

2° Shou Bao Kun Lun

The hands support Kun Lun

3° Kou Ji Yu Zhen 

Beat and hit the Jade Pillow

4° Zhuan Tou Pin Pin/Wei Bai Tian Zhu

Repeatedly rotate your head/Slightly swing the celestial pillar

5° Tui Mo Shen Yu/SHou Mo Jingmen

Pushing and massaging Shen Yu/Hands massage the Door of Essence

The hands turn the double wheel/The left and right reel

7° Tuo An Pan Zu

Lift, press and hold your feet

8° Zhou Tian Man Yun 

The slow transport of the entire sky

Shapes of the five animals

TIGER (HU) LIVER

The Tiger is related to the liver to which the wood element corresponds. Wood is connected to other elements, spirit is the connection. If you practice the tiger form you must visualize the powerful and strong spirit of the feline. This means that when practicing this form the spirit must be lifted, especially if you are tired and have little energy. The tiger's related sense organs are the eyes which, in Chinese medicine, are connected to the liver and, in fact, are called the opening of the liver. This means that if the liver is strong, the eyes, manifesting strong energy, will also remain healthy. The body parts connected to the tiger are the tendons. If the tendons are tense, it means that the liver is dry and it is therefore advisable to practice the tiger form. From an emotional point of view the tiger is anger. If the liver energy is weak, one easily becomes angry. For example, when women are in their menstrual period, they are often nervous and stressed, this is because they "leak blood from the liver" (that is: they lose blood and, consequently, the liver is also deprived of it) and consequently they lose energy. The tiger shape can help rebalance the body in this case too.

Set:

1° THE TIGER WHO SEEKS (HUKUI)

2° THE SCRATCHING TIGER (HUZHUA)

3° THE JUMPING TIGER (HUPU)

4° THE SINKING TIGER (HUZHA)

5° THE WHEELING TIGER (HUXUAN)

DEER (LU) KIDNEYS

The Deer is related to the kidneys which correspond to the water element. Water is connected to the essence of man, that is, to the energy that we take from our genetics before we are even born. It is an energy that does not develop during life, but can only be impoverished. People who retain their essence can live a long time. When practicing the deer form you need to visualize the animal as gentle and graceful. With gentle movements you conserve energy by preserving your essence. The sense organs connected to the deer are the ears. In TCM it is said that keeping your ears fit is equivalent to keeping your kidneys fit. Therefore, if, for example, you have tinnitus, feel sick or have ear pain, then it means that your kidneys are not balanced. This form can relieve ear problems. Deer is connected to bones, and according to TCM, the kidneys are responsible for bone health and strength; in fact, the deer form includes many long movements that require flexibility and which put strain on the bones by stretching. This helps increase energy circulation in the bones. The emotion connected to the kidneys is fear. People who get scared easily have low energy in their kidneys. In Chinese medicine it is said that when you are afraid, you urinate; in fact the kidneys are connected to water metabolism.

Set:

1° THE DEER THAT WAKES UP (LUXING)

1° THE DEER THAT STRETCHES (LUSHEN)

3° THE RUNNING DEER (WOLF)

4° THE CHARGING DEER (LUCHU)

5° THE DEER IS INTERWERED (LUPAN)

BEAR (XIONG) SPLEEN

The Bear is connected to the spleen. This organ, in the theory of the Five Elements, corresponds to the earth and is connected to the tongue. The spleen is related to the stomach, which is a Yang organ. For each Yang organ there corresponds a Yin organ with which it is coupled and with which it must maintain a balance. When you eat food, it goes into your stomach. People with a weak stomach and spleen have a weak appetite and this makes them easily tired or have weaker muscles, since the stomach and spleen are connected to the flesh and muscles. The spleen, in terms of taste, corresponds to sweetness; in fact, when women are in their menstrual period, as the stomach and spleen have to transform food into blood and energy, they feel the need to eat sweet foods.

Set:

1° THE WAVING BEAR (XIONGHUANG)

2° THE BEAR THAT PUSHES (XIONGTUI)

3° THE BEAR THAT STRIKES (XIONGKAO)

4° THE WALKING BEAR (XIONGXING)

5° THE BEAR THAT HANGS (XIONGPAN)

MONKEY (YUAN) HEART

The Monkey is related to the heart organ and the element of fire. The heart is connected to the blood and blood vessels. The monkey form is very agile, fast and light and must be performed to maintain a healthy heart and circulation. For example, practicing the form is good for people with high cholesterol or high blood pressure. The opening of the heart is the tongue, which is connected to what is said. If you don't speak clearly, the problem often lies in the heart.

Set:

1° THE SPINNING MONKEY (YUANZHUAN)

2° THE MONKEY WHO COLLECTS (YUANCAI)

3° THE MONKEY SCRATCHING ITSELF (YUANMO)

4° THE SCRATCHING MONKEY (YUANNAO)

5° THE SPITTING MONKEY (YUANTU)

BIRD (NIAO) LUNG

The Bird is related to the lungs which, in the theory of the Five Elements, are metal. This is closely related to Qi. Breathing, which occurs through the mouth, takes energy converted into Qi. The sense organ is the nose, which also constitutes the opening for the mouth. People with breathing problems, asthma, bronchitis need to open their mouth. The bird has wings which, as they move, help the mouth open, and this helps the circulation of air. The neck and hair are also connected to the lungs. Eczema, dry and itchy skin, redness of the neck, loss of hair or color are problems related to the energy of the lungs.

Set:

1° THE BIRD THAT FLAPS ITS WINGS (NIAOCHI)

2° THE STARING BIRD (NIAOGU)

3° THE BIRD THAT TAKES OFF (NIAOGU)

4° THE BIRD THAT RISING (NIAOXIANG)