Exercise #68 – Overall Body Massage Part 3

Coming soon!  My new website featuring products for fans and practitioners of T’ai Chi

Welcome to

Healing T’ai Chi

…the award-winning blog of seated exercises based on Qigong and Yang style T’ai Chi for people of all ages and levels of fitness.

~~~~~~~~~

“I have just three things to teach:
simplicity, patience, compassion.
These three are your greatest treasures.
Simple in actions and in thoughts,
you return to the source of being.
Patient with both friends and enemies,
you accord with the way things are.
Compassionate toward yourself,
you reconcile all beings in the world.”

Tao Te Ching #67, translated by S. Mitchell

Benefits - We continue to work our way from our heads on down to our feet with healing massage.  To bring your energy back to the storage areas, the dan tiens, use the exercise Centering Ch’i from previous exercises.

Posture – Sit straight and tall but relaxed with your feet flat on the floor, shoulder-width apart.  Keep your torso lifted without straining the muscles of your chest or back.

1. Put both hands on your abdomen.  One of the palms should be above your navel while the second hand is below it, palm against your body.
2. Circle both hands at the same time but in opposite directions at least 12 times.
3. Now, reverse your hands so that the one elow your navel is now above it and circle again for at least 12 times in opposite directions.
4. Sit quietly and breathe in and out when you have completed the massage.
5. End your session with 3 repetitions of Centering Ch’i.

 

 

(Illustration from Acupressure’s Potent Points by Michael Reed Gach)

• Use the pressure point, Grandfather Grandson (Sp 4), to strengthen and energize your stomach and digestive system.You will find this point on the arch on the inside of your foot about 1 thumb-width behind the ball of your foot in the direction of the heel.
• Press firmly on this spot with your leg supported on the thigh of your other leg or while seated on the floor or bed for at least one full minute.
• You may change feet and repeat as often as necessary.

 

Don’t forget to drink water at the end of your exercise session or any time you begin to feel thirsty.  A Word of Caution…If you have or have had problems with your kidneys, please consult your physician.

~~~~~~~~~

This week’s featured site/blog: http://discoverandrecover.wordpress.com/

Featured video: http://www.youtube.com/watch?v=QduOZS33reo

Find great deals on home exercise equipment at the Exercise Equipment Super Store.

T’ai Chi in a Chair: Easy 15-Minute Routines for Beginners is now available exclusively at Barnes and Noble.

http://www.joansweightloss.com

http://discoverandrecover.wordpress.com

http://mybodysite.com/Publish/index.php

http://www.reikibyrockie.com

 

View this document on Scribd

 

~The exercises in this blog are intended for educational purposes only.  Always consult with your health care provider before beginning a new exercise program.~

Exercise #67 – Overall Body Massage, Part 2

 

Welcome to

Healing T’ai Chi

…the award-winning blog of seated exercises based on Qigong and Yang style T’ai Chi for people of all ages and levels of fitness.

~~~~~~~~~

Coming soon!

  …my new website dedicated to products for fans and practitioners of T’ai Chi

~~~~~~~~~

 “The Master has no possessions.
The more he does for others,
the happier he is.
The more he gives to others,
the wealthier he is.”

Tao Te Ching #81, translated by S. Mitchell

Benefits - This massage will spread your ch’i throughout the upper part of your torso.  Use of all or part of these targeted massages every day will guarantee improvement in circulation and increased energy.

Posture - Sit as usual with your feet flat on the floor shoulder-width apart.  Sit tall but relaxed with your hips tucked under so that your back will be supported completely against the back of your chair.

1. Place one hand on your breastbone and the other just below your solar plexus.
2. Circle your hands in opposite directions 12 times, then switch hands so that the one on the breastbone is now below your solar plexus and the other is on your breastbone.
3. Circle again in opposite directions 12 times.  If you prefer, you can time your massage i.e., 30 seconds in one position and 30 seconds in the other.

Use the pressure point, Letting Go (Lu 1), to enhance your massage session and to improve your breathing.

 

(From Acupressure’s Potent Points by M.R. Gach)

• You can find this point on the outer part of the chest, 3 finger-widths below your collarbone.

• Press your thumbs firmly on these 2 points for no less that one full minute.

Don’t forget to drink water at the end of your exercise session or any time you begin to feel thirsty.  A Word of Caution…If you have or have had problems with your kidneys, please consult your physician.

~~~~~~~~~

This week’s featured site/blog:

http://health.yahoo.com/experts/drmao/19028/8-commonly-used-herbs-and-their-healing-properties

Featured video:

http://www.youtube.com/watch?v=wrt7VrNqiVw

Find great deals on home exercise equipment at the Exercise Equipment Super Store.

T’ai Chi in a Chair: Easy 15-Minute Routines for Beginners is now available exclusively at Barnes and Noble.

http://www.joansweightloss.com

http://discoverandrecover.wordpress.com

http://mybodysite.com/Publish/index.php

http://www.reikibyrockie.com

 

↓Open or download your free e-book↓

 

View this document on Scribd

 

~The exercises in this blog are intended for educational purposes only.  Always consult with your health care provider before beginning a new exercise program.~

Exercise #66 – Overall Body Massage, Part 1

 

Welcome to

Healing T’ai Chi

…the award-winning blog of seated exercises based on Qigong and Yang style T’ai Chi for people of all ages and levels of fitness.

~~~~~~~~~

“As it acts in the world, the Tao
is like the bending of a bow.
The top is bent downward;
the bottom is bent up.
It adjusts excess and deficiency
so that there is perfect balance.
It takes from what is too much
and give to what isn’t enough.”

Tao Te Ching #77, translated by S. Mitchell

Benefits – This exercise and the following ones will help to spread the ch’i throughout your body.

Posture – Sit in your usual position with your feet flat on the floor, shoulder-width apart, back flat against the back of your chair.

1.  Rub your palms together to warm them up. 
2. Massage your face with your palms, gently circling them from your forehead around your checks and chin.
3. Then, put one palm over the crown of your head and gently circle in one direction.  Change hands and circle the palm in the other direction.
4. Center Ch’i  beginning with your hands, palms up, in front of your lower abdomen.  Inhale and tighten your abdomen as you lift your arms out to the side (palms down) and over your head.  As your arms get level with your head, flip your hands over quickly so that your palms are facing the ceiling, fingertips slightly apart.  Repeat 3 times.
5. Then, sit quietly breathing in through your nose as you expand your diaphragm and breathe out through your mouth tightening your abdomen until you feel calm and energized.

Use the pressure point Drilling Bamboo (B2) to enhance your massage session.

 

 

(Illustration from Acupressure’s Potent Points by Michael Reed Gach) 

• You can find this point at the indentations outside the bridge of the nose on the inner edge of the eyebrows.
• Press upward on these points firmly for at least 30 seconds.  Repeat during the day if necessary.

Benefits: Use this point to relieve painful, red eyes, foggy vision or hay fever.

Don’t forget to drink water at the end of your exercise session or any time you begin to feel thirsty.  A Word of Caution…If you have or have had problems with your kidneys, please consult your physician.

~~~~~~~~~

This week’s featured blog: http://solanovawellness.wordpress.com/2009/06/13/the-gift-of-health/

Featured video: http://www.youtube.com/watch?v=fFsqTu-MZAM

Find great deals on home exercise equipment at the Exercise Equipment Super Store.

http://www.joansweightloss.com

http://discoverandrecover.wordpress.com

http://mybodysite.com/Publish/index.php

↓free e-book↓

 

View this document on Scribd

 

~The exercises in this blog are intended for educational purposes only.  Always consult with your health care provider before beginning a new exercise program.~

Exercise #65 – Ear Massage

Welcome to

Healing T’ai Chi

…the award winning blog of seated exercises based on Qigong and Yang style T’ai Chi for people of all ages and levels of fitness.

~~~~~~~~~

“The Master has no possessions.
The more he does for others,
the happier he is.
The more he gives to others,
the wealthier he is.”

Tao Te Ching #81, translated by S. Mitchell

~~~~~~~~~

According to Accupuncturists, the ear contains points that represent all parts of the body.  If you have visited an accupuncturist, you know that needles are often inserted on the ears rather than directly on the “problem area “of the body.  Take your time and do a thorough masssage of your ears to get the most benefit from your session.

 Benefits -  This massage will give you a complete tune-up for all parts of your body.

 Posture - Sit comfortably with your back braced against the back of your chair, feet flat on the floor, shoulder-width apart.  Be sure to sit up straight but relaxed.

 

1. Grasp your ear flap(s) gently between your thumb and forefinger.  You may work on one ear at a time or both at the same time.
2. Knead the ear(s) for at least 30 seconds. 
3. Then, pull carefully on the earlobe(s) for a few seconds.
4. Rub your hands together to warm the palms.  Place your hands lightly over your ears with the fingers pointed toward the back of your head.
5. Tap your fingertips on your head several times.
6. When you’re finished, close your eyes and breathe in and out 6 to 12 times to end your session.

Use the Windscreen (TW 17) to enhance your massage session.

• You can find this pressure point at the indentation behind your earlobe. 

• Press gently on this spot one ear at a time or both at the same time with your middle finger  for a full minute.

Benefits:  This point will relieve ear pain, jaw pain, facial spasms, a swollen throat, mumps and toothaches.

 

Don’t forget to drink water at the end of your exercise session or any time you begin to feel thirsty.  A Word of Caution…If you have or have had problems with your kidneys, please consult your physician

~~~~~~~~~

This week’s featured site/blog:

 http://www.bethcoleman.net/ear.html

Featured video:

http://www.youtube.com/watch?v=BwY533EGP-k

Find great deals on home exercise equipment at the Exercise Equipment Super Store.

T’ai Chi in a Chair: Easy 15-Minute Routines for Beginners is now available exclusively at Barnes and Noble.

http://www.joansweightloss.com

http://discoverandrecover.wordpress.com

http://mybodysite.com/Publish/index.php

Free e-book:

View this document on Scribd

~The exercises in this blog are intended for educational purposes only.  Always consult with your health care provider before beginning a new exercise program.~

 

Exercise #64 – Facial Massage, Part 3

 

Welcome to

Healing T’ai Chi

…the award-winning blog of seated exercises based on Qigong and Yang style T’ai Chi for people of all ages and levels of fitness.

~~~~~~~~~

 ”The Tao is always at ease.
It overcomes without competing,
answers without speaking a word,
arrives without being summoned,
accomplishes without a plan.”

Tao Te Ching #73, translated by S. Mitchell

~~~~~~~~~

 The following massage not only stimulates energy and circulation to the face but it also improves the immune system by activating glands in the face and neck.

Benefits – This massage will increase the movement of healing energy through your gums and teeth and improve circulation in the face while preventing or eliminating a double chin.

Posture – Sit comfortably with your feet flat on the floor, shoulder-width apart.  You don’t need to tuck your hips under for this massage.

1. Stimulate your gums and teeth by tapping around your mouth and cheeks with your fingertips.  Make sure to cover the lower part of your face thoroughly and then tap all around your mouth.  Tap your cheeks on both sides at least 9 times and around the mouth for an equal number of times. 
2. Place the back of one hand under your chin and rub your hand from one side of your jawbone to the other for no less than 9 times.

 Use the pressure point, Jaw Chariot (St 6), for your jaws and teeth.

• You will find this pressure point between the upper and lower jaw.
• Clench your teeth slightly.  Where you feel a bulge is the location of this point.
• Press firmly on one side or both at the same time for no less than 60 seconds.

Benefits:  This point will relieve a variety of problems such as jaw pain or spasms, lockjaw, a sore throat, dental neuralgia and toothaches.

~Don’t forget to drink water at the end of your exercise session or any time you begin to feel thirsty.  A Word of Caution…If you have or have had problems with your kidneys, please consult your physician.~

~~~~~~~~~

This week’s featured blog:

http://nomorebellyfat.wordpress.com/2009/05/30/the-truth-about-6-popular-fad-diets/

Featured video: 

http://www.youtube.com/watch?v=JSVnlg0HINE

Find great deals on home exercise equipment at the Exercise Equipment Super Store.

T’ai Chi in a Chair: Easy 15-Minute Routines for Beginners is now available exclusively at Barnes and Noble.

http://www.joansweightloss.com

http://discoverandrecover.wordpress.com

http://mybodysite.com/Publish/index.php

 

View this document on Scribd

 

~The exercises in this blog are intended for educational purposes only.  Always consult with your health care provider before beginning a new exercise program.~

Exercise #63 – Facial Massage, Part 2

Welcome to

Healing T’ai Chi

…the award-winning blog of seated exercises based on
Qigong and Yang style T’ai Chi for people of all ages and levels of fitness.

~~~~~~~~~

 ”Nothing in the world
is as soft and yielding as water.
Yet for dissolving the hard and inflexible,
nothing can surpass it.”

Tao Te Ching #78, translated by S. Mitchell

~~~~~~~~~

The first massage opens the sinuses and is beneficial for the large intestine.  The second relaxes the eyes and stimulates the movement of energy and circulation to tired eyes.

Benefits – This massage will improve the appearance of your facial skin and brighten your eyes.

Posture -  Sit upright but relaxed with your legs shoulder-width apart and feet flat on the floor.  Tuck your hips under you so that the energy can move unimpeded through your trunk to the top of your head.

1. Place the middle fingers of both hands at the side of your mouth.
2. Run your fingers alongside your nose, past your eyebrows all the way to your hairline.
3. Reverse the direction and continue moving your fingers up and down for a total of 9 times.
4. Now, using either your middle fingers or the knuckles of your thumbs, begin at the inside edge of your eyebrows and run your fingers around your eyes on the bones of the eye sockets.  One hand will be moving clockwise while the other will be moving counterclockwise at the same time. 
5. Use moderate pressure and make sure you are on the bone not pressing into the eye socket.  Repeat 9 times then reverse directions by beginning alongside your nose and moving your fingers up and to the inside edge of your eyebrows.

 Use the pressure point Four Whites (St. 2) to complete your massage session.

 

•  You can find this pressure point about 1/2 inch below the center of your lower eye ridge in the indentation.
• Press firmly on this point for a full minute one side at a time or both sides together.

Benefits:  Using this point regularly will relieve burning or dry eyes, sinus pain, and headaches.

Don’t forget to drink water at the end of your exercise session or any time you begin to feel thirsty.  A Word of Caution…If you have or have had problems with your kidneys, please consult your physician.

 ~~~~~~~~~

This week’s featured blog:

http://reformedrevelry.wordpress.com/2009/05/26/a-diet-and-a-drug-the-blessings-of-unexpected-hard-won-discovery/

Featured video:

http://www.youtube.com/watch?v=O0hTmS9h4gM

Find great deals on home exercise equipment at the Exercise Equipment Super Store.

T’ai Chi in a Chair: Easy 15-Minute Routines for Beginners is now available exclusively at Barnes and Noble.

http://www.joansweightloss.com

http://discoverandrecover.wordpress.com

http://mybodysite.com/Publish/index.php

View this document on Scribd

 

 

~The exercises in this blog are intended for educational purposes only.  Always consult with your health care provider before beginning a new exercise program.~

Exercise #62 – Facial Massage

Welcome to

Healing T’ai Chi

 

…the award-winning blog of seated exercises based on Qigong and Yang style T’ai Chi for people of all ages and levels of fitness.

~~~~~~~~~

 ”If you realize that you have enough,
you are truly rich.
If you stay in the center
and embrace death with your whole heart,
you will endure forever.”

Tao Te Ching #33, translated by S. Mitchell

~~~~~~~~~

Self-massage has always been an integral part of the practice of qigong.   For the next several postings, we will concentrate on the face and head.

 Benefits -  This particular massage will bring blood to the surface of your face giving you a more youthful, healthy appearance.  The best times to use this massage are in the evening, just before bed or in the morning. 

 Posture - Sit as usual with your feet flat on the floor, shoulder-width apart. 

1. Rub your hands together to warm up your palms.  Lightly circle your hands over your face emphasizing an upward movement.  Extend the movement into your scalp then repeat massaging your face from the chin upward.
2. Re-warm your hands again if necessary then use your right hand massaging your forehead from right to left 9 times.
3. Change hands and massage from left to right for the same number of times.

 Use the acupressure point, Facial Beauty (St 3), to improve the circulation in your face.

 

 

 

 

• This pressure point is located at the bottom of the cheekbone directly below the pupil of your eye.
• Press gently but firmly on this point for no less than one minute.  You may do both sides at the same time.

Benefits: This effective point can relieve acne, facial blemishes, sagging cheeks and sallow skin.

 

Don’t forget to drink water at the end of your exercise session or any time you begin to feel thirsty.  A Word of Caution…If you have or have had problems with your kidneys, please consult your physician.

~~~~~~~~~

This week’s featured blog: 

http://timeinmoments.wordpress.com/2009/05/22/study-suggests-meditation-increases-brain-size/ 

Featured video:

http://www.youtube.com/watch?v=dSEF0YxzWik&feature=related

Find great deals on home exercise equipment at the Exercise Equipment Super Store.

T’ai Chi in a Chair: Easy 15-Minute Routines for Beginners is now available exclusively at Barnes and Noble.

http://www.joansweightloss.com

http://discoverandrecover.wordpress.com

http://mybodysite.com/Publish/index.php

Your free e-book is below↓ 

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~The exercises in this blog are intended for educational purposes only.  Always consult with your health care provider before beginning a new exercise program.~

Exercise #61 – Breathe Better and Energize with Arm Swings

Welcome to

Healing T’ai Chi

…the award-winning blog of seated exercises based on Qigong and Yang style T’ai Chi for people of all ages and levels of fitness.

~~~~~~~~~

 ”The Master observes the world
but trusts his inner vision.
He allows things to come and go.
His heart is open as the sky.”

Tao Te Ching #12, translated by S. Mitchell

~~~~~~~~~

This exercise is a variation on the Backward Arm Swings described in a previous posting.  It is very effective for opening your chest and improving the depth and quality of your breathing.  After all, proper breathing habits are every bit as important as any other method of strengthening the immune system. 

Backward Arm Swings, Version 2:

Benefits - Use this exercise every day for more healthful breathing, increased energy, to uplift your spirits, and to improve your overall health.

Posture – Sit with your feet flat on the floor, legs shoulder-width apart as usual.  Tuck your hips under you so that your back is supported by the back of your shoulder.  Don’t roll your shoulders forward this time.

1. Breathe in and out naturally as you push your arms backward.  Make sure that your tongue is behind your front teeth on the hard palate when you breathe in.  Your body is like an electrical circuit.  Close it and energy flows through you.  When you breathe out, your tongue releases and the excess, used-up energy releases outward.
2. At the same time, grip the floor with your toes and press your heels firmly on the floor.
3. Allow your arms to swing back to the front naturally.
4. Continue swinging your arms in a one to two foot arc for 3 minutes.
5. After 3 minutes begin to slow and shorten the arc gradually until your arms come to a stop.  Uncurl your toes and relax your grip on the floor.

 Use the pressure point called Letting Go (L1) to enhance your breathing exercise.

You can find this point on the outer part of the chest, 3 finger widths below your collarbone.

 Press firmly on this point for a full minute as often as necessary.

 

Benefits:  This point is effective to relieve various breathing difficulties including asthma, chest tension and congestion, coughing and shortness of breath due to emotional distress. 

 Don’t forget to drink water at the end of your exercise session or any time you begin to feel thirsty.  A Word of Caution…If you have or have had problems with your kidneys, please consult your physician

 ~~~~~~~~~

This week’s featured blog: 

http://www.thedailybeast.com/blogs-and-stories/2009-05-11/a-radical-new-autism-theory/full/    

Featured video:  http://www.youtube.com/watch?v=C5qfLcGNuDw

Find great deals on home exercise equipment at the Exercise Equipment Super Store.

T’ai Chi in a Chair: Easy 15-Minute Routines for Beginners is now available exclusively at Barnes and Noble.

http://www.joansweightloss.com

http://discoverandrecover.wordpress.com

http://mybodysite.com/Publish/index.php

 

↓Your free e-book is below↓

View this document on Scribd

 

~The exercises in this blog are intended for educational purposes only.  Always consult with your health care provider before beginning a new exercise program.~

Exercise #60 – Leg Acupressure Points for Immunity

Welcome to

Healing T’ai Chi

…the award-winning blog of seated exercises based on Qigong and Yang style T’ai Chi for people of all ages and levels of fitness.

~~~~~~~~~

“Each separate being in the universe
returns to the common source.
Returning to the source is serenity.”

Tao Te Ching #16, translated by S. Mitchell

~~~~~~~~~

The following are effective acupressure points to stimulate your immune system.  Unlike in the previous posting, these are located on the legs/feet.  Use these frequently.

 Acupressure’s Potent Points by Michael Reed Gach

Bigger Rushing(Lv 3):

• You can find this point on the top of your foot between the big toe and your second toe.
• Press firmly on this point for a full minute on one foot then change feet.

Benefits: This point boosts the immune system but, in addition, it can be used to relieve headaches, eye fatigue, hangovers and fainting.

Bigger Stream:

• This point is located midway between the inside of the anklebone and the Achilles tendon at the back of the ankle.
• Press firmly on this point on one leg for a full minute.  Switch legs and pressure firmly on the other ankle for the same amount of time.

Benefits: This pressure point also strengthens the immune system while relieving fatigue, swollen feet, and ankle pain.

 

Don’t forget to drink water at the end of your exercise session or any time you begin to feel thirsty.  A Word of Caution…If you have or have had problems with your kidneys, please consult your physician.

~~~~~~~~~

This week’s featured site/blog:  http://www.healthranger.org/ 

This week’s featured video: 

http://www.youtube.com/watchv=XMq2N6h3zUk 

Find great deals on home exercise equipment at the Exercise Equipment Super Store.

T’ai Chi in a Chair: Easy 15-Minute Routines for Beginners is now available exclusively at Barnes and Noble.

http://www.joansweightloss.com

http://discoverandrecover.wordpress.com

http://mybodysite.com/Publish/index.php

 Free e-book:

View this document on Scribd

  

 

 

~The exercises in this blog are intended for educational purposes only.  Always consult with your health care provider before beginning a new exercise program.~

Exercise #59 – Arm Pressure Points for Immunity

Welcome to

Healing T’ai Chi

 …the award-winning blog of seated exercises based on Qigong and Yang style T’ai Chi for people of all ages and levels of fitness.

~~~~~~~~~

 ”There was something formless and perfect
before the universe was born.
It is serene. Empty.
Solitary. Unchanging.
Infinite. Eternally present.
It is the mother of the universe.
For lack of a better name,
I call it the Tao.”

Tao Te Ching #25, translated by S. Mitchell

~~~~~~~~~

With the Mexican swine flu spreading throughout our country, it is more important than ever to take care of our health.   The following acupressure points are all on the arms and hands.  Use these frequently while sitting quietly and breathing slowly in and out.  Next week, we’ll feature immune-stimulating points on the legs and feet. 

Acupressure’s Potent Points by Michael Reed Gach 

Crooked Pond (LI 11)

• You can find this pressure point on the upper edge of your elbow crease.
• Press firmly on this point for at least a full minute.  You may cross your arms and press the points on both arms at the same time.

Benefits: This point increases the effectiveness of the immune system and can relieve fever, constipation and elbow pain.

Outer Gate (TW 5)

• You will find this point 2 and a half finger widths above the center of your wrist crease on the outside of the forearm.
• Press firmly on this point (one arm at a time) for a full minute.

Benefits: This particular point increases resistance to colds in addition to relieving rheumatism, tendonitis, and wrist pain.

Joining the Valley (LI 14)

• Find this point in the webbing between the thumb and index finger.  To make sure you have the right spot, move your thumb close to your finger.  At the highest part of the muscle is the correct location.
• Press firmly on this point (one hand at a time) for a full minute then change to your other hand.

Benefits: In addition to increasing the effectiveness of our immune system, this effective pooint relies arthritis, constipation, headaches, toothaches, shoulder pain and labor pains.

Note: This point should not be used by pregnant women because it can cause premature contractions.

Don’t forget to drink water at the end of your exercise session or any time you begin to feel thirsty.  A Word of Caution…If you have or have had problems with your kidneys, please consult your physician

 ~~~~~~~~~

This week’s featured site/blog:

 http://joyofnutrition.wordpress.com/2009/04/29/a-juicy-approach-to-health/

This week’s featured video:

 http://www.youtube.com/watch?v=PHpZsvNqiC8

Find great deals on home exercise equipment at the Exercise Equipment Super Store.

T’ai Chi in a Chair: Easy 15-Minute Routines for Beginners is now available exclusively at Barnes and Noble.

http://www.joansweightloss.com

http://discoverandrecover.wordpress.com

http://mybodysite.com/Publish/index.php

Download your free e-book:

View this document on Scribd

~The exercises in this blog are intended for educational purposes only.  Always consult with your health care provider before beginning a new exercise program.~