Exercise #12 – Clearing the Mind

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

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

 

HEALING T’AI CHI

  “If you open yourself to insight,
you are at one with insight
and you can use it completely.”

Tao Te Ching #23, Translated by S. Mitchell

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  Regardless of when or where you practice your T’ai Chi exercises, it’s always beneficial to spend a few minutes clearing your mind so that your exercise session will be more effective.  I always recommend to my students that they clear their minds first and then do at least a couple breathing exercises before practicing standing or seated T’ai Chi or Qigong.

If you do your exercises first thing in the morning, you’ll want to clear your mind of any fuzziness or memories of unpleasant dreams.  If you practice in the evening, it’s a good idea to spend a little time ridding yourself of the irritations and stresses you’ve experienced throughout the day. 

Below is a brief meditation to help you clear your mind, followed by a repeat of the instructions for Balloon Breathing and Flower Bud Opens so you won’t have to scoll so far down the page to find them.

Mind Clearing Meditation:

Begin to bring your whole self into balance by visualizing a rapidly flowing body of water.  Imagine the ripples and waves as your day or night with its ups and downs.  Concentrate on this image as you calm the waves until the water is as clear and smooth as glass.  When you feel sufficiently relaxed and centered, begin your breathing exercises.

Balloon Breathing:

 Sit comfortably in your chair, feet flat on the floor and shoulder-width apart.  Press your shoulders down and lift your rib cage and your head so that you are sitting straight and tall but without strain.  Place your hands on your abdomen so you can feel its movement as you breathe in and out through your nose.  Remember to let your abdomen expand as you breathe in and tighten it as you breathe out.  Take about 9 deep breaths concentrating on the movement of air in and out of your lungs.

 

 Flower Bud Opens:

Begin in the same seated position, upright but comfortable.  With your hands folded in a prayer position, bring your arms up in front of your face but above head level, at the same time breathing in through your nose.  Arch away from your chair as you breathe out and bring your arms down stretching them as far back as possible.  Bring your hands back to rest on your thighs and then begin the exercise again.  Repeat 9 times.

To enhance your session, try using the acupressure point called Sun Point.  This pressure point is located in the depression of the temples about hal an inch outside your eyebrows.  Press gently but firmly for 30 to 60 seconds while breathing deeply in through your nose and out through your mouth.  The benefits from regular use of this point are improving memory and concentration and relieving mental stress.

Don’t forget that all-important drink of water.  

~~~This blog is intended for educational purposes only.  Please talk to your health care professional before beginning any new exercise program.~~~

The illustrations above are by Jane Ramsey from my book, T’ai Chi in a Chair. 

 

 

Exercise #11 – Qigong, 1st Crow of the Rooster

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

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

 HEALING T’AI CHI

   “(The Tao) is always present within you.
You can use it any way you want.

Tao Te Ching, #6, Translated by S. Mitchell

 ————————————~~~—————————————-

 Students often ask me about the difference between Qigong and T’ai Chi Chuan.  Many of the movements are similar, their names often refer to animals and the emphasis on deep and conscious breathing is the same for both systems. 

However,T’ai Chi is a martial art.   T’ai Chi Chuan means ”grand ultimate fist.”   Most Chinese historians believe that Zhangsanfeng,  a 13th century Daoist monk, created this fighting form.  The fact that T’ai Chi also provides a great overall exercise program for people of all ages and levels of fitness is something that was discovered more recently.

Qigong, on the other hand, means “energizing exercise” and was developed by a doctor named Hua To who lived in the 6th century.  Dr. To’s purpose in creating this energizing exercise was to provide his patients with a fitness program that would keep them healthy, flexible and strong.  It is the first formal fitness program that we know of in the history of the world.

Below is a Qigong exercise more complex than Dr. To’s originals but one that I think you will find helpful.

 

Exercise #11 – Qigong, 1st Crow of the Rooster

 Benefits – The depth of your breathing will improve.  Arms, shoulders and thighs will be strengthened through regular practice of this exercise.

Posture – Your posture is the same when practicing Qigong as it is for the T’ai Chi exercises.  Begin with your feet flat on the floor, legs shoulder-width apart.  Sit up straight with your back against the back of your chair.  

1. Begin by breathing in through your nose.  Bring both arms out to the side to shoulder height.
2. Begin to breathe out through your mouth as you bring your arms overhead and lift your right leg.
3. Hold your position for no less than 15 seconds then bring your arms down in line with your shoulders and return your foot to the floor.
4. Breathe in again holding your arms at shoulder height and lift your left foot off the floor.  Hold your left foot up for as long as you held up your right foot.  (Don’t forget to keep all your alternating movements equal in number and amount of time.)
5. Blow out as your press your hands toward each other in front of your chest.  Tense your arm muscles as though you were squeezing a ball between your hands.
6. Begin breathing in, then press your arms down toward your lap, palms facing downward.
7. Return your hands to the starting position i.e., resting on your thighs as you breathe out again.
8. Repeat for at least 3 sets.

 

 

Most of us are feeling the fever – spring fever, that is.  Unfortunately, many of us are also sneezing, coughing and wiping our runny eyes.  The acupressure points below are designed to relieve the symptoms of allergies and the miseries of congested sinuses.

• Outer Gate - This pressure point can be found on the top of your forearm.  Press your index or middle finger between the 2 arm bones about two and a half finger widths above your wrist crease for at least 30 seconds and breathe slowly and deeply.
• Heavenly Pillar - Use this pressure point to relieve sinus headaches and swollen eyes.  This point is located about one-half inch below the base of the skull on the ropy muscle.  This muscle is about half an inch from the spine on either side.  You can press on them both at once or one at a time for no less than 30 seconds.  Use as often as necessary throughout the day.
• Drilling Bamboo – Find this point at the place where the bridge of the nose meets the ridge of your eyebrow.  There is a small indentation on each side of your nose.  Use your thumbs and press firmly on the two spots for 30 to 60 seconds while you breathe slowly and deeply.

  Drinking plenty of water is especially important at this time of the year for allergy sufferers so don’t forget to take a few sips of water throughout your exercise session.

 

~~~The information in this blog is for educational purposes only.  It is not not intended to replace the advice of a physician or medical practitioner.  Please see your health care provider before beginning any new program.~~~

Exercise #10 – Holding Up Sky

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

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

 

 

HEALING T’AI CHI

   “In harmony with the Tao,
the sky is clear and spacious,
the earth is solid and full,
all creatures flourish together,
content with the way they are,
endlessly repeating themselves,
endlessly renewed.”
       Tao Te Ching, #39, Translated by S. Mitchell

 

 

  Ask the Sage: When and where should I practice my T’ai Chi exercises?

Traditionally, T’ai Chi exercises are performed early in the morning and in the evening at about sunset.  If at all possible, this is a good way to plan your practice times. 

As you’ve probably seen on TV, people in Asian countries generally gather outside in parks or other open areas to practice their exercises.  Hauling a chair outside, however, may not be convenient or even possible.   The next best thing is to choose a spot in your home or apartment that is quiet and has at least one comfortable chair.  Pick a chair with low or no arms so you don’t injure yourself when you swing your arms.  Wear comfortable, loose clothing.  If you wear shoes, make sure they’re soft and comfortable.

To enhance your exercise session, I would suggest using background music   If you have a piece of music that you particularly like, use it.  But, choose carefully.  If the beat is too heavy,  you may find yourself distracted rather than helped by it.  If it’s too fast, you’ll have trouble performing the exercises as slowly and smoothly as they should be.  You can find relaxation music online or at most music stores.

Another addition to your practice room that you might consider is a tabletop fountain or waterfall.  The sound of water is soothing and will help you to de-stress.  These items are readily available at most deparment stores, art galleries and online.

 

Exercise #10 – Holding Up Sky

Benefits – This exercise circulates the energy or ch’i while stretching the arm and shoulder muscles.

Posture – Sit with your back against the back of your chair, allowing for the natural small curve in your back.  Keep your feet flat on the floor, shoulder-width apart.

1. Take a deep breath in through your nose relaxing the muscles of your abdomen as you lace your fingers and begin to swing your arms over your head.  Your palms should be facing the ceiling.
2. As you blow out through your mouth and tighten your abdominal muscles, lower your arms back to your lap and then, breathing in again, swing your arms back over your head.
3. Repeat the swings over your head 6 times.
4. On the 6th swing, lean to your right (arms still over your head), then left, then right again for a total of 6 times. 
5. On the 6th lean, swing your arms downward over your lap and back around ending with your arms overhead again.
6. Begin the leans again for 6 times and then repeat the swing downward stretching  as far forward as you can.
7. This exercise finishes with 6 more arm swings straight overhead and back to your lap.

Note: If your arms become overly tense or uncomfortable, rest them on your lap for a few seconds and then begin the exercise where you left off.

 

 

Illustration by Jane Ramsey

 

To further enhance your exercise session, use the acupressure point, Third Eye Point.

• You can find the Third Eye Point between your eyebrows in the small indentation above the bridge of your nose.
• Press gently but firmly on this point for at least 30 seconds.
• If you have allergies or sinus problems, hold the middle finger of your left hand on the Third Eye Point and, at the same time, use the third finger of your right hand on the top of your head where a baby’s soft spot is.  Hold both pressure points and breathe deeply for 60 seconds.

Benefits: The Third Eye Point relieves glandular and emotional imbalances as well as depression.  Using both pressure points at the same time will lessen sinus pressure and headaches from allergies.

 

   Don’t forget to drink water after your exercise session.

 

~~~The information in this blog is for educational purposes only.  It is not intended to replace the advice of a physician or medical practitioner.  Please see your health care provider before beginning any new fitness program.~~~

Exercise #9 – Turtle

HEALING T’AI CHI

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

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

 

 

   “Return is the movement of the Tao.
Yielding is the way of the Tao.

Tao Te Ching, #40, Translated by S. Mitchell

 

   We’ve discussed the importance of proper and deep breathing in a previous post.  Now it’s time to consider how movement and breathing fit together for the best results from each exercise session.  Whether you are practicing T’ai Chi as a martial art or as a healing art, coordinating your breath with your movements is central to the effective practice of both standing and seated T’ai Chi.   

Movement always follows breath.  Think of your mind as a puppet master, the strings as your breath and the marionette as your body.  In each of these exercises, your mind initiates and controls each movement.  You breathe in to bring the energy or ch’i from the lower dan tien to the part of your body that will be in motion.  That breath then energizes your arms, legs or torso so that they can move.  To put it another way, mind directs the breath which, in turn, leads the movements of the body. 

 

Exercise #9 – Turtle

Benefits: This exercise will stretch your neck and shoulders and strengthen the muscles of your abdomen and diaphragm.

Posture: Sit with your feet flat on the floor shoulder-width apart.  Sit up tall and straight allowing your back to be supported by the back of your chair.

1. Begin with your hands resting on your thighs.  Take a deep breath in through your nose.
2. Stretch your neck and press down on your shoulders while turning your palms toward the floor.  Bend your head back slightly and look up at the ceiling as though you are a turtle extending its neck and legs out of its shell.
3. As you breathe out through your mouth, begin to bend your head downward a bit and bring your arms in front of your abdomen as though retreating back into your shell.  Tighten your abdomen as much as you can.
4. Repeat the exercise at least 9 times.

 

 

Use the acupressure point called Shoulder Well to enhance your exercise session.  Regular use of this effective pressure point will relieve a stiff neck, shoulder tension and poor circulation.

• Measure 1 to 2 inches from the base of your neck on the highest point on your shoulder.
• Press firmly on the point where you feel the most pain or stiffness.
• Hold your middle or index fingers on this point on each side of your neck for at least 30 seconds.

Warning: Pregnant women should only press very lightly on this acupressure point.

 

  Don’t forget to drink water after you finish your exercise session.

 

 

~~~The information in this blog is for educational purposes only.  It is not intended to replace the advice of a physician or medical practitioner.  Please see your health care provider before beginning any new fitness program.~~~