Newsletter #29

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White Crane Spreads Its Wings

Among the most recognized postures in Taijiquan is White Crane Spreads Its Wings (Bái Hè Liàng Chì, 白鹤亮翅). The image is elegant and memorable: a crane lifting and opening with calm alertness. Like many traditional names in Taijiquan, it is not merely decorative. It offers guidance for quality of movement, body organization, and intent.

The crane in Chinese culture often symbolizes grace, balance, longevity, and refined awareness. Those qualities suit the posture well. The movement should not feel stiff or theatrical. Instead, it expresses lightness rising from rootedness below. One side expands upward while the other settles, creating complementary forces of lift and grounding.

In many Yang family versions, the body turns slightly, with weight primarily on the rear leg while the front foot touches or lightly bears weight. One hand lifts upward in a rounded structure, often near shoulder or head height, while the other hand lowers near the hip or centerline. The chest remains relaxed, the shoulders sunk, and the elbows soft rather than locked. The spine lengthens upward, while the kua and hips remain released.

This posture is an excellent study in vertical balance. If the upper hand rises by shoulder tension, the shape becomes empty. If the lower side collapses, the whole frame loses integrity. Properly performed, the body feels suspended from above and anchored below, with energy expanding through the fingertips without strain.

Martially, applications vary by lineage. The posture may express deflection and striking, lifting and pressing, shoulder control, or creating an opening through asymmetrical force. In training, however, its deeper value is often structural rather than combative. It teaches how opposites cooperate: rise and sink, open and contain, substantial and insubstantial.

Variations appear across styles. Chen, Wu, and Sun systems may shape the arms, stepping method, or torso angle differently, yet the central principle remains recognizable. The crane does not merely raise its wings. It remains poised, balanced, and ready to move.

To See Like an Ancient Poet

Modern life gives us many conveniences, yet it often narrows our attention. We move quickly, glance often, and notice little. Ancient poets, by contrast, trained themselves to observe the world with patience. They saw meaning in mist over hills, moonlight on water, singing birds at dawn, and the first wind that announced a changing season. What many dismiss as background, they treated as worthy of contemplation.

Classical Chinese poets such as Li Bai and Du Fu were not merely describing scenery. Nature became a mirror for human life. A falling leaf could suggest aging. Returning swallows could evoke memory and reunion. Flowing water might represent time, resilience, or the Dao itself. Their poems remind us that careful observation can deepen thought.

This older habit of seeing aligns naturally with many traditional health practices. To notice the season, the weather, one’s energy, appetite, or mood is already a form of wisdom. In Chinese culture, sensitivity to change was often valued more than brute force or rigid control. One who notices early can adjust early.

To see like an ancient poet does not require writing verses or living in the mountains. It may begin by watching evening light move across a wall, hearing rain without reaching for a screen, or noticing the scent of tea before the first sip. The world has not become less interesting. We have often become less attentive.

Perhaps one small act of attention today is enough. Look up at the sky for a moment. Someone long ago would have considered it part of their education.

Homemade Plant-Based Yogurt (Cashew–Oat)

We have been making our own plant-based yogurt for the past year and wanted to share our recipe since it is simple and has always been successful for us. Yield: 1 quart

This simple dairy-free yogurt uses cashews for creaminess and oats for body, producing a thick, mildly tangy result similar to Greek yogurt. It contains no commercial thickeners and relies on traditional culturing.

Ingredients:

·         1/2 cup unroasted/unsalted cashews, soaked overnight. Note: All "raw" cashews legally sold in the US are heat treated or steamed to remove toxins are safe to use.

·         1/2 cup organic rolled oats, soaked 2–3 hours

·         2½ cups filtered water

·         1/2 teaspoon sugar (needed to feed the culture)

·         3 teaspoons (1 tablespoon) active yogurt culture (store-bought plain yogurt or from your previous batch)

Instructions:

Blend
: Drain and rinse the soaked cashews and oats. Combine with 2½ cups filtered water in a high-speed blender. Blend for about 2 minutes until completely smooth.

Heat
: Transfer the mixture to a saucepan. Heat slowly to a gentle boil while stirring constantly to prevent scorching. Continue cooking for 10 to 15 minutes until the temperature reaches at least 180°F (82°C). The mixture will thicken slightly.

Cool: 
Remove from heat and allow to cool to 110–115°F (43–46°C). Stir occasionally to prevent a skin from forming on the surface.

Culture
: Stir in the sugar and active yogurt culture until fully incorporated, then transfer to a clean container (we use quart canning jars).

Incubate
: Keep the mixture warm at approximately 90F to 110°F (32-43°C) for about 12 hours. A dehydrator, yogurt maker, warm window, or other low-heat environment works well.

Chill
: Refrigerate until fully cold. The yogurt will continue to thicken as it cools, developing a rich, spoonable consistency.

Storage Tip: Making multiple quarts at once ensures you always have fresh yogurt available to use as a starter for the next batch. Can be stored several weeks in the refrigerator.

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Qi Journal Updates

Our upcoming Summer 2026 Qi Journal is being printed and expected to be mailed to current subscribers later this month. Print and digital subscriptions are available for purchase on our website store at https://qi-journal.com/subscriptions

Feature articles in our Summer 2026 journal include: "The Characteristics of Taijiquan: On Centering" by Gerald A. Sharp; "Magic Yin & Yang Mirrors of the Ancient Lingbao Daoists" by Prof. Jerry Alan Johnson, Ph.D. D.T.C.M.; "The Reality of Inner Disciples: Closed Doors & Open Parks" by Luo Shiwen; and "From Within the Dao wth Taijiquan and Qigong" by Caroline Hatfield.

Departments include: "Eat Your Food as Medicine" by Sofia Long, RN; "Protective Traditions: Seasonal Awareness, Not Superstition" by Steven Luo; "Jade: Where Value Ends and Meaning Begins" by Tony Chen; "Guard Your Mind" by Su Chaio; "What Is and Is Not Kung Fu?" by Jose Rodriguez; "Rethinking "Non-Action" by Seth Cameron; "Dates Through the Wisdom of TCM" by staff at Qi Journal; and "Tips for Rooting in Taijiquan" by Dr. David Lawson.

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Drawing the Bow to Shoot the Hawk

Among the movements in Baduanjin (Eight Brocades) Qigong is the exercise often translated as "Drawing the Bow to Shoot the Hawk" or "Drawing the Bow Left and Right as if Shooting an Eagle". Variations in English wording exist, but all point to the same image: a steady archer expanding the body with focused intent. In Chinese, the movement is usually known as "Zuǒ Yòu Kāi Gōng Sì Shè Diāo" (左右开弓似射雕).

The name is vivid, yet the exercise is not about force or aggression. It uses the symbolic action of archery to train posture, coordination, breath, and concentration. One arm extends outward as though aiming into the distance, while the opposite arm draws back near the shoulder as if pulling a bowstring. The stance is often lowered into a horse stance or wide seated posture, giving the legs an active role in supporting the upper body.

When practiced well, the chest opens naturally without stiffening, the shoulders remain relaxed, and the spine feels lifted. The elbows should not flare excessively, nor should the neck tighten. The hands express intention without becoming rigid. As one side opens, the ribcage and upper back broaden, encouraging fuller breathing.

Traditional explanations often associate this movement with strengthening the lungs and improving the smooth circulation of qi through the chest and arms. Modern practitioners also value it for improving posture, leg endurance, and mobility across the shoulders and thoracic spine, areas commonly restricted by desk work and device use.

Equally important is the mental aspect. The gaze follows the extended hand as if sighting a distant target. This develops directed attention while calming scattered thought. The archer’s target is not merely external. It may be balance, steadiness, and inner composure.

Though simple in appearance, this movement rewards careful repetition. It reminds practitioners that true power often arises not from strain, but from coordinated expansion rooted in stability.

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