Course Introduction:

This is the third chapter in the in-depth teaching series of Five-Animal Frolics Qigong (五禽戏), focusing on Bear Play (熊戏)—known for internal power, grounded steps, and digestive regulation.

Bear Play’s primary goal is to strengthen the Spleen and Stomach, improve digestion and absorption, and gently massage the internal organs. While the external appearance looks loose, heavy, and even clumsy, the internal requirement is clear: the waist and abdomen act as the axis that drives the whole body, just like a bear walking steadily through the forest.

This full program includes 18 lessons (1 hour 20 minutes). Beginning with its traditional health philosophy, the course guides you through detailed movement breakdowns to help you learn how slow internal movement—especially from the waist and abdomen—can actively nourish the digestive system.

The course highlights the principle “outer stillness, inner movement—relaxed yet engaged”. Through seemingly simple sways and circular motions, you achieve deep internal regulation and build a stronger core.

Tip:Bear Play represents the “internal strengthening and internal regulation” branch of Five-Animal Frolics. It is especially suitable for modern lifestyles characterized by irregular eating habits, long hours of sitting, and chronic digestive discomfort.

Together with Tiger Play (虎戏) for external strength and Deer Play (鹿戏) for expansion and flexibility, it forms a complete wellness system. After mastering it, you can continue to Monkey Play (猿戏) for agility and Bird Play (鸟戏) for lightness.

Core Benefits:

Physical Benefits

Strengthen Spleen & Stomach function:
Circular waist–abdomen movements gently stimulate the gastrointestinal tract, promoting peristalsis and digestive secretions. Effective for bloating, indigestion, and poor appetite.
Gentle massage for all abdominal organs:
Unique rotational and swaying patterns act as a type of “internal organ gymnastics,” improving circulation and function of the Liver, Gallbladder, Spleen, Stomach, and intestines.
Significant core strengthening:
Maintaining movements in a relaxed-heavy state trains the transverse abdominis, obliques, and lower back muscles—creating a stable and powerful torso.
Improved coordination and balance:
Grounded step transitions and torso control enhance proprioception and center-of-gravity awareness.
Boost Qi and blood flow, especially in the Middle Burner (中焦):
Regulates the body’s central region (Spleen–Stomach), supporting energy production and nutrient transformation.
Mental & Emotional Benefits
Relieve stress and overthinking:
TCM says, “Excessive thinking harms the Spleen.” Slow, steady Bear Play movements calm mental overactivity and bring awareness back into the body.
Cultivate steadiness and emotional grounding:
The bear’s heaviness and stability help develop a psychological sense of rootedness and composure.
Deep relaxation and satisfaction:
Slow repetitive motions create a meditative rhythm, leaving you physically soothed and emotionally balanced.
Enhance body awareness and self-connection:
Movements guide attention inward, helping you understand and care for your body at a deeper level.

Course Content:

18 progressive video lessons (80 minutes) designed to develop deep internal awareness:
Phase 1: Principles & Preparation (Lessons 1–4)
Foundations of Bear Play and its digestive/organ-massage benefits.
Targeted warm-ups for the waist, abdomen, hips, and spine.
Detailed breakdown of Bear Play posture and stepping.
Phase 2: Core Movement Mastery (Lessons 5–15)
Bear Rotation (熊运):
Step-by-step training on initiation, front-circle motion, waist–abdomen linkage, and breath coordination.
Focus: waist rotates like a grinding stone, gently moving internal organs.
Bear Sway (熊晃):
Training on leg lift, step placement, side-leaning torso, and weight shifting.
Focus: coordinated shoulder–hip sway with a grounded, internal heaviness.
All lessons include multi-angle demos, breath–movement integration, internal-feel guidance, and corrections for common mistakes like stiffness.
Phase 3: Integration & Everyday Application (Lessons 16–18)
Smooth transition drills combining “Rotation” and “Sway.”
Full Bear Play routine.
Practical after-meal digestion sequence.

Sample Lesson Structure

Movement imagery & cultural meaning:
Explains which bear behavior is being mimicked—such as rotating while foraging or swaying while walking—and the internal-wisdom behind it.
Step-by-step breakdown & follow-along:
Internal-strength movements are translated into visible steps emphasizing muscle coordination and mindful intention.
Breath–internal movement integration:
Guides you to deepen abdominal expansion/compression through breath, enhancing organ massage.
Safety & benefits summary:
Highlights relaxed execution, avoiding breath-holding or overexertion, and reiterates digestive benefits.

Course Advantages:

Directly targets modern digestive issues with a non-medicinal, active TCM-based approach.
Gentle and safe—no impact; suitable for all ages.
Noticeable immediate relief: reduced bloating, relaxed abdomen, smoother bowel movement.
Internal benefits exceed external appearance—focusing on function over form.
Highly effective stress-management tool by breaking anxiety loops through grounded movement.
Embodies core TCM principles such as “seeking stillness within movement” and “nourishing the internal to express externally.”
Support via WhatsApp.
Certificate upon completion.

Who This Course Is For:

Individuals dealing with indigestion, bloating, poor appetite, or constipation.
Office workers and students with irregular diet, stress, or excessive worrying.
Middle-aged and older adults needing gentle training to strengthen core and waist.
Yoga/TaiChi practitioners wanting an internal-organ–focused practice.
Anyone who feels heavy or sluggish and wants to improve coordination and body awareness through grounded movement.