〔原文〕《道藏经》云∶“老君曰∶古之仙者，为导引之事，能鸟伸，挽引肤体，动诸关
节，以求难老，名曰∶五禽之戏。挽引蹄足，以当导引。体中不快，起作一禽之戏，故令汗出
因（而）止，以身体轻便。普施行之，年九百余岁，耳目聪明，牙齿完坚，夫为导者甚易，行者甚
稀，悲哉！
1、虎戏，四肢踞地，前三踯（踏步不前），后三踯。长引肤，乍前，乍却，仰天即返；伏踞
地，行前、却各七。
2、熊戏，正仰，以两手抱膝下，举头，左擗地七，右亦七；踯地，手左右托地各七。
3、鹿戏，四肢踞地，引项反顾，左三、右三，左伸右脚，右伸左脚，左右伸缩亦三。
4、猿戏，攀物自悬，伸缩身体，上下七，以脚拘物倒悬，左七右七；坐，左右手拘脚五
按（头）各七。
5、鸟戏，立起，翘一足，伸两臂，扬扇用力，各二七；坐，伸脚，起挽足指，各七；伸缩
两臂各七。
夫五禽戏法，任力为之，以汗出为限。轻身消谷气，益气力，除百病。佗行之年过万岁，教传弟
子，广陵吴普，亦得延年长寿。
〔解说〕本节《五禽戏法》和各节《服气吐纳诀》选自明代《正统道藏·洞神部·太上老君
养生诀》。
五禽戏，是古人模仿禽兽的运动而编制的导引术。《庄子》即有“熊经鸟伸”的动作，
《淮南子》又记载了“熊经鸟伸，浴 ，鸱视虎顾”的六禽动作。后汉名医华佗继承
了前人的一些经验，编制了“五禽戏”。《后汉书·华佗传》说∶“佗语普曰，‘人体欲得
劳动，但不当使极耳。动摇则谷气得消，血脉流通，病不得生。譬如户枢不朽是也。是以古
之仙者，为导引之事，熊颈鸱顾，引挽腰体，动诸关节，以求难老。吾有一术，名五禽之戏
∶一曰虎，二曰鹿，三曰熊，四曰猿，五曰鸟，亦以除疾兼利蹄足，以当导引。体有不快，起
作一禽之戏，沾濡汗出，因上着粉，身体轻便，腹中欲食。’ 普施行之，年九十余。耳目聪明，
齿牙完坚。”华佗因“晓养性之术，则人以为年且百岁，而貌有壮容。”五禽戏收入《道藏》
后被冠以《太上老君养生诀》，有“佗行之年过万岁，普施行之，年九百余岁”等不实之词。但
所述五禽动作，模仿动物的姿态逼真，运动量大，反映了古代五禽戏朴实求真的面目。
1、虎戏，模仿猛虎出行。四肢手脚盘踞于地，成四肢蹲地式，先用前肢（手）原地踏步
三次，后用后肢（脚）原地踏步三次，然后将肌肤放松伸展，四肢踞地突而前进，突而后退地跳
跃，前后各跳跃七次。最后抬头仰天，形如虎视长鸣，收功。
2、熊戏，模仿卧熊抬头张望姿态。仰卧，以两手抱膝下，举头，头向左侧地面及胸前转动
环视七次，再向右侧七次。然后翻身四肢踞地，手左右托地各七次。
3、鹿戏，模仿鹿的舒展昂扬姿态。四肢踞地，伸颈抬头左右回顾各三次，回顾时向左侧引
颈将右脚伸直，向右引颈将左脚伸直，左右伸缩，也是各三次。
4、猿戏，模仿猿的攀树登枝，敏捷灵活。用两手攀物（如树枝等）使身体悬空，引体向上，
伸缩肢体，上下七次；然后用脚勾着树枝等物，倒悬肢体，左右摇动各七次；然后，坐位，伸直
两腿，用左右手勾脚低头向下以头着脚，各七次。
5、鸟戏，模仿鹤立，轻翔自如的姿态。站立，一足踏地，一足屈起，成白鹤独立式，伸展两
臂，上下用力扇动，如鸟飞翔，左右换足独立七次。然后坐位，伸脚，用手拘足指，左右各做七次
。再伸直收缩活动两手臂，左右各做七次。
注意事项∶练习时可以只练一戏，也可以五戏同时练。应根据身体情况，尽力而为，以微有汗
出为度。
《道藏经》记载：“老君说：古代的仙人，通过导引（一种通过肢体运动和呼吸调节来养生治病的方法）的方式，能够像鸟一样伸展身体，牵引舒展肌肤和肢体，活动各个关节，以求延缓衰老，这种方法被称为‘五禽之戏’。牵引活动四肢，以此作为导引的手段。如果身体感到不适，就起身模仿其中一种动物的动作进行练习，因此使得身体微微出汗后停止，从而使身体变得轻便。普遍施行这种方法，可以活到九百多岁，耳聪目明，牙齿坚固完整。其实导引很容易做，但真正去实践的人很少，可悲啊！
1、虎戏：四肢跪伏在地，前三步踏步不前，后三步踏步不前。长时间拉伸肌肤，时而前进，时而后退，抬头仰望天空随即返回；伏地蹲踞，向前、向后各行走七次。
2、熊戏：正身仰卧，用双手抱住膝盖下方，抬起头，左手撑地七次，右手也撑地七次；脚掌踏地，双手向左右两侧托地各七次。
3、鹿戏：四肢跪伏在地，伸长脖子向后回顾，向左三次、向右三次，左腿伸直右脚，右腿伸直左脚，左右伸缩也是各三次。
4、猿戏：攀附物体使身体悬挂，伸缩身体，上下七次；用脚勾住物体倒悬，向左七次、向右七次；坐位时，用左右手勾住脚趾（头部）各七次。
5、鸟戏：站立起来，翘起一只脚，伸展双臂，像扬扇一样用力扇动，各做十四次（二七）；坐位时，伸脚，用手勾住脚趾，各做七次；伸缩双臂各做七次。
这五禽戏的方法，凭体力去做，以出汗为限度。（它能）轻身消食益气力，去除百病。华佗练习它活过了一万岁，并传授给弟子，广陵人吴普，也因此得以延年益寿。
〔解说〕本节《五禽戏法》和各节《服气吐纳诀》选自明代《正统道藏·洞神部·太上老君养生诀》。
五禽戏，是古人模仿禽兽的运动而编制的导引术。《庄子》中已有“熊经鸟伸”的动作，《淮南子》又记载了“熊经鸟伸，浴（沐浴/洗浴），鸱视虎顾”的六种禽类动作。后汉名医华佗继承了前人的一些经验，编制了“五禽戏”。《后汉书·华佗传》说：“华佗对吴普说，‘人体需要劳动，但不应当使其过度疲劳。身体动摇则谷气得以消化，血脉流通，疾病就不会产生。譬如门轴不会腐烂一样。所以古代的仙人，从事导引之事，像熊吊挂、鸟伸展、猫头鹰回头，牵引腰部肢体，活动各个关节，以求延缓衰老。我有一种方法，名叫五禽之戏：一是虎，二是鹿，三是熊，四是猿，五是鸟，也能除去疾病兼利手脚，以此作为导引。身体有不舒服，起身做一种禽类的戏法，沾湿汗水流出，随后擦上香粉，身体轻便，腹中想进食。’吴普施行这种方法，活了九十多岁。耳聪目明，牙齿坚固完整。”华佗因为通晓养生的方法，人们认为他将近一百岁，但容貌却有壮年人的风采。五禽戏收入《道藏》后被冠以《太上老君养生诀》，其中有“华佗练习它活过了一万岁，吴普施行它，活了九百多岁”等不实的言辞。但所述五禽动作，模仿动物的姿态逼真，运动量大，反映了古代五禽戏朴实求真的面目。
1、虎戏：模仿猛虎出行。四肢手脚盘踞于地，成四肢蹲地式，先用前肢（手）原地踏步三次，后用后肢（脚）原地踏步三次，然后将肌肤放松伸展，四肢踞地突而前进，突而后退地跳跃，前后各跳跃七次。最后抬头仰天，形如虎视长鸣，收功。
2、熊戏：模仿卧熊抬头张望姿态。仰卧，以两手抱膝下，举头，头向左侧地面及胸前转动环视七次，再向右侧七次。然后翻身四肢踞地，手左右托地各七次。
3、鹿戏：模仿鹿的舒展昂扬姿态。四肢踞地，伸颈抬头左右回顾各三次，回顾时向左侧引颈将右脚伸直，向右引颈将左脚伸直，左右伸缩，也是各三次。
4、猿戏：模仿猿的攀树登枝，敏捷灵活。用两手攀物（如树枝等）使身体悬空，引体向上，伸缩肢体，上下七次；然后用脚勾着树枝等物，倒悬肢体，左右摇动各七次；然后，坐位，伸直两腿，用左右手勾脚低头向下以头着脚，各七次。
5、鸟戏：模仿鹤立，轻翔自如的姿态。站立，一足踏地，一足屈起，成白鹤独立式，伸展两臂，上下用力扇动，如鸟飞翔，左右换足独立七次。然后坐位，伸脚，用手拘足指，左右各做七次。再伸直收缩活动两手臂，左右各做七次。
注意事项：练习时可以只练一戏，也可以五戏同时练。应根据身体情况，尽力而为，以微有汗出为度。
The *Daozang Jing* (Daoist Canon) states: "Laozi said: The immortals of ancient times practiced Dao Yin (a health-preserving method involving physical movement and breathing regulation), capable of stretching their bodies like birds, pulling and extending their skin and limbs, moving various joints, in order to seek resistance against aging. This was named the 'Play of Five Animals.' By pulling and extending the limbs and feet, one substitutes for Dao Yin. If the body feels unwell, one rises to perform the play of one animal; thus, sweating slightly and then stopping makes the body feel light. Practicing this universally allows one to live over nine hundred years, with clear hearing and sight, and complete, firm teeth. Indeed, practicing Dao Yin is very easy, but few actually do it. How sad!
1. Tiger Play: Kneel on all fours on the ground, take three steps forward without advancing, then three steps backward without retreating. Longly stretch the skin, suddenly move forward, suddenly move backward, look up at the sky and then return; crouch on the ground, walk forward and backward seven times each.
2. Bear Play: Lie flat on your back, hold both knees with your hands, lift your head, press the left hand against the ground seven times, and the right hand also seven times; press the feet against the ground, support the ground with both hands to the left and right seven times each.
3. Deer Play: Kneel on all fours on the ground, extend the neck and look back, three times to the left and three times to the right; extend the right foot with the left leg, extend the left foot with the right leg, extending and retracting to the left and right three times each.
4. Ape Play: Climb an object to suspend the body, extend and contract the body, up and down seven times; hook an object with the feet to hang upside down, shake left and right seven times each; sitting, hook the toes (or head) with both hands seven times each.
5. Bird Play: Stand up, raise one foot, extend both arms, fan them forcefully as if spreading wings, fourteen times (two sevens) each; sitting, extend the legs, hook the toes with the hands, seven times each; extend and contract both arms seven times each.
The method of the Five Animal Plays should be done according to one's strength, limited by sweating. It lightens the body, aids digestion, boosts Qi and strength, and eliminates a hundred diseases. Hua Tuo practiced it and lived over ten thousand years, teaching his disciples. Wu Pu from Guangling also gained longevity through its practice.
[Explanation] This section, "Five Animal Plays Method," and other sections, "Breath Control and Exhalation Instructions," are selected from the Ming Dynasty's *Zhengtong Daozang · Dongshen Bu · Taishang Laojun Yangsheng Jue* (Supreme Pure Lord's Health Preservation Instructions).
The Five Animal Plays are Dao Yin techniques compiled by ancients imitating the movements of birds and beasts. The *Zhuangzi* already mentions movements such as "Bear Hanging and Bird Stretching." The *Huainanzi* further records six animal movements: "Bear Hanging, Bird Stretching, Bathing, Owl Gazing, and Tiger Looking." Hua Tuo, a famous physician of the Later Han Dynasty, inherited some experiences from predecessors and compiled the "Five Animal Plays." The *Book of Later Han · Biography of Hua Tuo* states: "Hua Tuo told Wu Pu, 'The human body needs labor, but not to the point of exhaustion. Movement allows grain Qi to digest and blood vessels to flow smoothly, preventing disease. It is like a door hinge that does not rot. Therefore, the immortals of old engaged in Dao Yin, mimicking bears hanging, birds stretching, and owls looking back, pulling and twisting the waist and body, moving various joints, to seek resistance against aging. I have a technique called the Play of Five Animals: first Tiger, second Deer, third Bear, fourth Ape, fifth Bird. It also eliminates diseases and benefits the limbs, serving as Dao Yin. If the body feels unwell, rise and perform the play of one animal, sweat profusely, apply powder afterwards, and the body will feel light, and appetite will return.' Wu Pu practiced this and lived to be over ninety years old. His hearing and sight were clear, and his teeth were complete and firm." Because Hua Tuo was knowledgeable in health preservation methods, people believed he was nearly a hundred years old, yet his appearance remained youthful. After the Five Animal Plays were included in the *Daozang*, they were titled *Taishang Laojun Yangsheng Jue*, containing untrue claims such as "Hua Tuo practiced it and lived over ten thousand years, Wu Pu practiced it and lived over nine hundred years." However, the described movements of the Five Animals are vividly imitative of animal postures and involve significant physical exertion, reflecting the simple and authentic nature of ancient Five Animal Plays.
1. Tiger Play: Mimics a tiger going out. All four limbs and hands/feet crouch on the ground in a squatting position. First, step in place three times with the front limbs (hands), then three times with the hind limbs (feet). Then relax and stretch the skin and muscles. From the crouching position, jump forward suddenly and backward suddenly, jumping forward and backward seven times each. Finally, lift the head and look up at the sky, resembling a tiger staring and roaring long, concluding the exercise.
2. Bear Play: Mimics the posture of a lying bear lifting its head to look around. Lie on your back, hold your knees with both hands, lift your head, turn and look around to the left side of the ground and chest seven times, then to the right side seven times. Then turn over, crouch on all fours, and support the ground with hands to the left and right seven times each.
3. Deer Play: Mimics the stretched and high-spirited posture of a deer. Crouch on all fours, extend the neck and lift the head, looking back left and right three times each. When looking back, extend the neck to the left while straightening the right foot, and extend the neck to the right while straightening the left foot, extending and retracting left and right three times each.
4. Ape Play: Mimics an ape climbing trees and branches, agile and flexible. Use both hands to climb an object (such as tree branches) to suspend the body in mid-air, pull up, extend and contract the limbs, up and down seven times; then hook tree branches or similar objects with the feet to hang upside down, shaking left and right seven times each; then, in a sitting position, straighten both legs, hook the feet with both hands, lower the head downwards until the head touches the feet, seven times each.
5. Bird Play: Mimics the posture of a crane standing lightly and flying freely. Stand, with one foot on the ground and the other bent, forming a white crane independent stance. Extend both arms, fan them forcefully up and down, as if birds flying, switching feet to stand independently left and right seven times. Then sit, extend the legs, hook the toes with the hands, doing this left and right seven times each. Then straighten, contract, and move both arms, doing this left and right seven times each.
Precautions: During practice, one can practice only one play or all five plays simultaneously. One should act according to one's physical condition, doing one's best, with slight sweating as the limit.