Waidangong Movement 12 - 外丹功第十二式

Waidangong is originated from China and is a kind of peaceful Chinese Qi Gong Exercise based upon the philosophy of Moralist and Chinese medicine.



Waidangong Movement 12 - 外丹功第十二式

Waidangong Movement 12: The Crane Step - 外丹功第十二式 : 健壯步履仙鶴功 Waidangong 外丹功 Movement 12  also known as The Crane Step - 外丹功第十二式 健壯步履仙鶴功, this movement makes the joints and bones of the legs strong and improves circulation.

Waidangong Movement 12 - 外丹功第Leg-Trembling - 外丹功第十二式 Main Points:

Raise the right and left knees alternatively like a crane; The feet fall like leaves and the face shines with a smile.

Waidangong Movement 12 - 外丹功第十二式  Method:

The big Crane Step

1: First, stand with the feet close together. Then slightly bend the knees and move the left foot two steps sideways so that the feet are about 2 to 3 feet apart and parallel to each other. Bend the knees further down.

2: Keep the back of the head and the backbone in one straight but relaxed line.

3: The arms hang down loosely at the sides, with the backs of hands facing the front, fingers apart, the index fingers slightly sticking out, and the ears listening to your natural respiration.

4: Raise the right knee forward and up to the height of the stomach, then let the right foot falls down flat lightly like a leaf on the ground, keeping it parallel to the left foot.

5: Now move the left leg in the same manner.

6: When moving forward, begin and stop with the right leg. After moving forward 7 steps stop. Then begin to move backward. When moving backward, begin and stop with the left leg and keep the palms facing the front.

7: In moving the left leg back- ward, first straighten the knee, then let the foot fall flat on the ground lightly with the knee bent. The feet should be kept parallel and 2 to 3 feet apart.

8: Move the right foot backward in the same manner.

9: Stop when you have moved the legs backward 7 steps.

The Small Crane Step

This movement releases a part of the Q'i, you have accumulated after doing the above movements. The Qi (energy) accumulated in your body is now more than the normal amount you have and hence a part of it must be released or you will feel uncomfortable for having too much Qi. After doing Waidangong for some time, your capacity for Qi will increase and as a result, you can contain more Qi in your body.

Waidangong Movement 12 - 外丹功第十二式  Method:

1: Stand with the feet close to each other then slightly bend the knees and move the left foot to the left, keeping the feet parallel to each other and as wide apart as the arm pits.

2: Straighten the knees.

3: The arms hang down loosely at the sides, with the backs of hands facing the front and the fingers apart.

4: Swing the body slowly and stiffly to the left like a robot and let the right foot move half a step forward.

5: Move the left foot forward in the same manner.

6: After moving 9 steps forward, stop, and then start to swing the body to the right and move the left foot backward with the palms facing the front.

7: Move the right foot backward in the same manner.

8: Stop when you have moved 9 steps backward.

9: One forward movement and one backward movement count as one round. Do these 3 to 4 rounds.


Disclaimer: The materials provided herewith are intended for reference by Waidangong 外丹功 trained students. The author is not responsible, in any manner whatsoever, for any injury which may occur through following the descriptions while practicing Waidangong 外丹功.