[PDF]Bird Exercise
 

The bird exercise involves imitating a crane, traditionally regarded in China as a symbol of calmness, litheness, and longevity. In the practice of this exercise, you should imitate a crane standing upright, with its beak uplifted and displaying a carefree and contented mood, as well as the relaxed manner with which it flaps its wings. Protrude the neck and stiffen the back to drive the flow of Qi upward when raising your arms. Contract the chest and relax the abdomen to drive the flow of Qi downward to Dantian in the lower abdomen when bringing your arms together downward. The bird exercise can promote circulation of Qi and blood in all the meridians and improve the motility of all the limbs.

Stretching upward (Routine 9)
  
First position: This exercise is continuously performed from the last position of the above exercise. Adopt a semi-squatting position. With the palms facing downward and the fingers pointing forward, place one hand on top of the other at the level of the abdomen. The eyes should be fixed on the hands [Fig. 101].
   

Second position: Raise both hands above the head. The body is inclined slightly forward, with the shoulders shrugged, neck contracted, chest thrown out, waist protruded forward and eyes looking straight ahead [Fig. 102 front and side views].
   

Third position: Adopt a semi-squatting position, with the hands and eyes as in the first position [Fig. 103].
  

Fourth position: The weight is shifted to the right side, the right leg is straightened, and the left leg is lifted from the ground and extended backward. At the same time, both arms are spread to the sides to imitate a bird's wings, with the palms facing up, chin, neck, chest and waist protruding, and eyes looking straight ahead [Fig. 104 front and side views].

Fifth to eighth positions: The first four positions are repeated, with the left and right sides reversed [Figs 105-108].
   

Return to starting position: After the eight positions are repeated, the left foot is put back on the ground, with the feet apart, arms hanging loosely at the sides and the eyes looking straight ahead [Fig. 109].
  

Key points
The overlapped hands should be placed at a convenient distance from the abdomen.
  
Contract the neck, shoulders and hip region when raising the hands, and relax those parts of body when lowering the hands.
    
The body should be protruded forward to assume a bow shape when the arms are extended backward.
  
Common mistakes
Inadequate adjustment of the tightness and looseness of the body.
   
Failure to maintain proper balance while standing on one leg.

Corrections
Before embarking on the exercise proper, practice overlapping the hands in front of the body, and contracting the body when the hands are raised and relaxing it when the hands are lowered.
  
For maintenance of balance, shift the weight to the slightly flexed supporting leg before the other leg is extended backward. A straightened supporting leg helps to make the posture more stable.
   
Functions and effects
By raising the hands, the chest capacity can be expanded, and the exhalation of waste air and flow of Qi to Dantian can be promoted by pressing the palms downward, improving the ventilation and vital capacity of the lungs. In addition, this movement can alleviate symptoms of chronic bronchitis and pulmonary emphysema.
By raising the hands and extending the arms upward and backward, the Dumai and Renmai meridians can be stimulated.

Flying like a bird (Routine 10)

First position: This exercise is continuously performed from the last position of the above exercise. Adopt a semi-squatting stance, and allow the arms to hang in front of the abdomen with the palms facing each other. The eyes should look straight ahead and downward [Fig. 110].        
   

Second position: The right leg is straightened, and the left leg is bent and lifted so that it forms a right angle, with the toes pointing down. At the same time, the arms are lifted together at the sides so that the hands, palms down, are located slightly higher than the shoulders. The eyes look straight ahead [Fig. 111].
  
Third position: In a semi-squatting posture, place the tips of the toes of the left foot on the ground beside the right foot. At the same time, both hands are moved to the front of the abdomen with the palms facing each other. The eyes look straight ahead and down [Fig. 112].
   

Fourth position: Straighten the fight leg, and lift the left leg to form a right angle, with the toes pointing down. At the same time, both hands are raised upward over the top of the head until their backs almost touch, with the finger tips pointing up. The eyes look straight ahead [Fig. 113].
  
Fifth position: Land the left foot beside the right foot, the sole of both feet flat on the ground to assume a semi-squatting posture, while returning the hands to their place in the first position. The eyes look straight ahead and down [Fig. 114].
   

Sixth to ninth positions: The second to fifth positions are repeated, but the left and right sides are reversed [Figs.115-118].

Return to starting position: After the second to ninth positions are repeated, both hands are lifted to the sides of the chest, with the palms facing up and the eyes looking straight ahead [Fig. 119]. The elbows are flexed, and the palms are turned in and pressed down to hang loosely at the sides. The eyes look straight ahead [Fig. 120].

Key points
When the arms are stretched out laterally, keep them as comfortably wide as you can, in order to expand the chest as much as possible. When they are moved medially and downward, the chest should be contracted from both sides as much as possible.
  
The upper and lower limbs should be moved in coordination and simultaneously.
   
Inhale when raising the hands, and exhale when lowering them.
 
Common miatakes
The arms are extended and moved in a stiff and ragged way.
   
Shaky brea