The White Crane Frolics is a set of movements that is part of the Five Animal Frolics in Qigong. The Five Animal Frolics or "Wu Qin Xi," is a set of Qigong exercises that imitate the movements of animals. Each of the five animals—Tiger, Deer, Bear, Monkey, and Crane—has its own set of movements designed to enhance specific aspects of physical and mental well-being.

The origins of the Animal Frolics can be traced back to the Eastern Han Dynasty (25-220 AD), where they were attributed to Hua Tuo, a renowned physician and surgeon. Hua Tuo is considered one of the pioneers in Chinese medicine and is said to have developed these exercises as a form of medical Qigong to improve the overall health and vitality of his patients.

The concept behind the Animal Frolics is based on the belief that observing and imitating the movements of animals can help humans maintain good health, prevent illness, and cultivate balance in the body. Each animal represents different qualities and characteristics that, when emulated through specific movements, are believed to stimulate the flow of Qi (vital energy) and balance the body's internal energies. 

The White Crane Frolics mimic the movements of a white crane, incorporating graceful and flowing motions, improving the range of motion in the upper body and your overall balance. This Qigong form is said to have been inspired by observing the movements of cranes in nature. Cranes are known for their elegance, balance, and longevity in Chinese culture, and these characteristics are often associated with the practice of Qigong.

There are many Crane Frolic forms. The Five Animal Frolics gained popularity over the centuries and became integrated into various Taoist and martial arts traditions. The exercises were passed down through oral transmission and documented in writings on traditional Chinese medicine and Qigong practices. Throughout history, different variations of the Animal Frolics have emerged, and various Qigong masters have contributed to the development and refinement of the practice. The specific origin and development of the White Crane Frolics are not well-documented, as many traditional Chinese practices have been passed down through oral tradition and various lineages. 

This version of the White Crane Frolics is a popular form that focuses on expanding the wings and opening the chest which is great to clear emotions like sadness, depression or grief. On a practical note, this is a great routine to do at work on break because it’s going to stretch your neck and shoulders where tension builds up from using computers. The crane's beak hand position stretches the tendons in the wrists to prevent carpal tunnel and arthritis from overuse of keyboards.

Finally on a spiritual level the crane is a symbol of observation and awareness. The crane can stand very still, yet swoop down and catch a fish at the moment. In this routine, Marisa Cranfill makes sure to take extra time between each movement to feel the qi and cultivate a state of observation and awareness. 

Because crane forms expand the chest and back, they are great to open the heart and lungs. Therefore, it is recommended to practice Crane routines especially in Summer, Late Summer and Autumn period to balance fire, earth and metal, although they are beneficial year-round.

As with many Qigong exercises, this popular form of the White Crane Frolics is designed to promote the flow of Qi (vital energy) throughout the body, balance the Yin and Yang energies, and cultivate a sense of harmony within the practitioner. The gentle and rhythmic movements of the White Crane Frolics aim to enhance flexibility, strength, and overall well-being.

This program offers choice with music or without. Filmed overlooking the Aegean Sea in Greece.