Qi Wu · The Crane
Expressing Vitality and Harmony Through Movement
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Introduction
Introduction
Qi Wu is a movement practice that combines the principles of Qigong with the expressive flow of dance. It harmonizes breath, motion, and intention to guide the flow of Qi — revealing the rhythm of life and inner vitality.
The Crane form routine integrates movement elements from seven Health Qigong sets, embodying the crane’s soaring grace and noble spirit to express openness, vitality, and purity.
Characteristics
Characteristics
✓ Flowing movements mimic the crane’s gliding and turning
✓ Combines elegance with expressive artistry
✓ Emphasizes Qi guidance and mindful intention
✓ Creatively choreographed — blending fitness, aesthetics, and inner rhythm
Benefits
Benefits
✓ Strengthens joints and ligaments, improving flexibility and mobility
✓ Regulates Qi and blood flow, enhancing body–mind harmony
✓ Relieves stress and uplifts mood and focus
How It’s Practiced
How It’s Practiced
🕊️ 健身氣功氣舞《鶴》 · Qi Wu: The Crane
🕊️ 健身氣功氣舞《鶴》 · Qi Wu: The Crane
融合七套功法 · 十二節氣韻舞 · 時長3分50秒
Inspired by 7 Health Qigong systems, this 12-part energy dance lasts 3 minutes and 50 seconds.
🌿 起勢 · Opening Posture
🌿 起勢 · Opening Posture
鶴初臨 · Arrival of the Crane
• 來源：導引養生功十二法之芙蓉出水
• 預備式：易筋經之三盤落地
• 調息凝神，使身心進入練習狀態，如鶴之靜立，神意內斂。
From “Lotus Emerges from Water” in the Twelve Daoyin Methods, with preparation from Yijin Jing’s Three Plates Drop to the Ground. Breath and spirit settle into stillness like a crane standing serenely, inwardly focused.
1️⃣ 鶴昂首 · Crane Raises Its Head
1️⃣ 鶴昂首 · Crane Raises Its Head
• 來源：馬王堆導引術
• 模仿仙鶴昂首向天的姿態，伸展頸部與脊柱，疏通督脈，提升陽氣。
Imitating a crane lifting its head skyward, this movement stretches the neck and spine, activates the Du meridian, and boosts Yang energy.
2️⃣ 鶴亮翅 · Crane Spreads Its Wings
2️⃣ 鶴亮翅 · Crane Spreads Its Wings
• 來源：馬王堆導引術之烏伸，六字訣之“嘻”字
• 雙臂展開，胸廓開合，疏通氣機，寬胸理氣。
Arms extend, chest opens and closes to promote Qi flow and relieve chest tension.
3️⃣ 鶴顧步 · Crane Looks Back While Walking
3️⃣ 鶴顧步 · Crane Looks Back While Walking
• 來源：大舞之開胯、揉脊式
Graceful twisting mimics a crane glancing back while walking, enhancing coordination and flexibility.
4️⃣ 鶴凌空 · Crane Soars
4️⃣ 鶴凌空 · Crane Soars
Simulates a crane preparing to take flight. One-legged stance with open arms trains balance and evokes the soaring spirit of the crane.
5️⃣ 鶴盤旋 · Crane Circles in the Sky
5️⃣ 鶴盤旋 · Crane Circles in the Sky
Using the waist as an axis, the body spirals like a crane circling in the sky, stimulating full-body meridian flow.
6️⃣ 鶴展翅 · Crane Flaps Its Wings
6️⃣ 鶴展翅 · Crane Flaps Its Wings
With broader motion, the crane flaps its wings to fly high — stretching arms and shoulders, relieving fatigue.
7️⃣ 鶴獨立 · Crane Stands Alone
7️⃣ 鶴獨立 · Crane Stands Alone
A signature balance pose — like a crane standing on one leg beneath a pine tree. Builds leg strength and stability.
8️⃣ 鶴探水 · Crane Dips for Water
8️⃣ 鶴探水 · Crane Dips for Water
Forward bend with arms reaching out, stretching the lower back and hamstrings.
9️⃣ 鶴翔天 · Crane Soars to the Sky
9️⃣ 鶴翔天 · Crane Soars to the Sky
Expansive movement imagining the crane gliding freely through the sky — opening heart and mind.
🔟 收氣歸元 · Gather Qi to the Center
🔟 收氣歸元 · Gather Qi to the Center
As the routine nears completion, Qi and blood return to the Dantian, nourishing the root and consolidating energy.
🔚 引氣歸元 · Guide Qi to Stillness
🔚 引氣歸元 · Guide Qi to Stillness
收勢動作。導引氣息平息，回歸自然呼吸，使身心恢復平和。
Final posture — breath returns to its natural rhythm, restoring inner peace and balance.
Qi Wu (The Crane) unites art and energy — a flowing dance of breath and grace that awakens lightness, freedom, and joy.
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