Course Introduction:

This course is the opening and foundational strength-training module in the deep-learning series on the Five-Animal Frolics (五禽戏). It focuses on Tiger Play (虎戏)—the form inspired by the king of beasts. Tiger Play builds strength in the lower back and spine, enhances the skeletal system, and develops raw internal power. It is not simply animal mimicry; rather, its external movements guide Qi and blood inward toward the Kidney–Lower Back system, extending out to the limbs, achieving the classical integration of “training tendons, bones, and skin externally, and cultivating essence, Qi, and spirit internally (外练筋骨皮，内练精气神).”

The complete course includes 14 lessons (total duration: 1 hour 5 minutes), beginning with the cultural background and health principles of Tiger Play. Through scientific, progressive breakdowns, you will learn to safely and accurately master the upward pulling force of Tiger Lift (虎举) and the bold, decisive strength of Tiger Pounce (虎扑).

The design emphasizes the classical power pathway—“power rises from the ground, issues from the waist, and travels to the extremities (力由地起，发于腰，贯于梢)”—ensuring strong results while protecting the joints from strain.

Tip: Tiger Play represents the “hard” and forceful component of the Five-Animal Frolics. After mastering it, you may continue with Deer Play (鹿戏) for flexibility and agility, Bear Play (熊戏) for grounded internal strength, and the remaining forms to achieve complete physical and mental balance.

Core Benefits:

Physical Benefits
Tiger Play significantly strengthens the core muscles of the lower back, effectively relieving chronic lumbar strain and reducing the weakness associated with insufficient Kidney Qi.
It strengthens the bones and joints; controlled loading and light impact help maintain bone density and increase stability in the shoulders, elbows, wrists, hips, and knees.

It improves posture and enhances personal presence. Tiger Play requires an open chest, extended spine, and focused gaze. Long-term practice naturally corrects rounded shoulders and hunching, creating an upright and powerful posture.
It promotes whole-body Qi and blood circulation. The large stretching and pouncing movements help open the meridians, especially invigorating the Yang Qi of the Du Meridian (督脉), creating warmth and increased vitality.

It enhances coordination and explosive power. Because the form requires whole-body integrated force, it is excellent neuromuscular training for rapid power release.

Psychological and Energetic Benefits:

Tiger Play helps release internal stress and resolve emotional stagnation. The symbolic roaring, gripping, and pouncing provide a safe channel for suppressed emotions.
It cultivates courage, confidence, and decisiveness. The “tiger spirit” visual imagery strengthens inner resolve and reduces hesitation or fear.

It deepens mind–body connection and improves focus. Complex, coordinated force demands full attention to internal sensations and the flow of strength.

It cultivates inner stability and groundedness. As the lower back and Kidney system grow stronger, practitioners often experience a greater sense of internal support and security.

Course Content:

This 14-lesson, 65-minute progressive video course provides a clear structure prioritizing fundamentals and safety.
First Stage: Understanding and Foundation (Lessons 1–4)
Covers the health principles of Tiger Play; specialized warm-ups for the lower back, spine, shoulders, and wrists; in-depth instruction on the Tiger Step (虎步) and Tiger Claw (虎爪).
Second Stage: Core Movements (Lessons 5–11)
A deep dive into Tiger Lift (虎举), broken into initiating, lifting, supporting, and lowering phases, with emphasis on segmental spinal extension and opening of the shoulder girdle.
A deep dive into Tiger Pounce (虎扑), broken into storing, pouncing, expanding, and retracting, with emphasis on waist–hip power generation and wave-like forward motion.
Each lesson includes multi-angle demonstrations, breathing integration, power mechanics, and common-error corrections.
Third Stage: Integration and Application (Lessons 12–14)
Left–right flow practice; a complete short Tiger Play routine; a final review explaining how to apply movements to daily life.

Single-Lesson Structure Example:

Each lesson begins with the symbolic meaning of the movement, explaining which tiger qualities it imitates and the health wisdom behind it.
Movements are broken down into simple, follow-along steps, shown from front and side views.
Internal force mechanics and breathing patterns are explained, including how power originates from the waist and how to coordinate inhaling to store force and exhaling to release it.
Safety cues and health benefits are summarized at the end, highlighting key joints to protect and reinforcing the movement’s primary effects.

Course Advantages:

This course has a highly specific goal: addressing the widespread modern issue of weak lower backs and insufficient skeletal strength, delivering direct and noticeable results.
Its movements are powerful, engaging, and enjoyable, making it far more motivating than repetitive strength exercises.
The teaching emphasizes structural correctness before force generation, ensuring every action remains within safe joint range.
It delivers both immediate sensations—warmth in the lower back, heightened alertness—and long-term structural benefits when practiced consistently.
A strong lower back supports all physical activities and reduces the risk of acute injuries, making Tiger Play a functional training method for daily life.
The course carries deep cultural heritage, allowing learners to experience the ancient Chinese wisdom of “learning from nature.”
WhatsApp support is provided for questions.
A certificate is awarded upon completing the course.

Who This Course Is For:

Individuals with sedentary lifestyles or physically demanding jobs who need targeted lower-back strengthening and relief from discomfort.
Middle-aged and older adults seeking gentle ways to improve bone strength, prevent osteoporosis, and enhance balance.
Fitness enthusiasts or athletes who want to develop functional, full-body coordinated power.
Individuals experiencing low vitality or lack of confidence who hope to uplift their inner strength through physical cultivation.
Practitioners or admirers of traditional Chinese wellness arts who wish to systematically study this classical Five-Animal Frolics (五禽戏) method.