Exercise #24 – Dragon Whips His Tail
07/30/2008
“If you want to accord with the Tao,
just do your job, then let go.”
Tao Te Ching, #24, Translated by S. Mitchell
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
One of my students ran off an article for me about a study conducted by Dr. Michael R. Irwin of the Cousins Center for Psychoneuroimmunology at the University of Los Angeles regarding the effectiveness of T’ai Chi against the shingles virus. Though the test group of men and women ages 59 to 86 was a small one, the results were significant. All the participants in the T’ai Chi class showed an almost 50% increase in immune cell levels one week after completing the program. To read about this study log on to Science Daily at http:www.sciencedaily.com/releases/2003/09/030922064321.htm or log on to USA Today and type in keywords “Study:Tai chi may help prevent shingles” (without the quotation marks).
The exercise described below, while not specifically designed to prevent any particular virus, will improve your level of immunity as do all T’ai Chi exercises, seated or standing. Consistent practice of T’ai Chi will result in an improvement in your ability to resist diseases.
Exercise #24 – Dragon Whips His Tail
Benefits: This exercise will lossen and strengthen your shoulders and arms as well as reducing any flab that may be present at the back of the arm. With the proper thoughtful, slow breathing, the flow of ch’i will increase significantly. You should be able to experience that flow in the tingling of your palms and fingers.
Posture: Your posture should be the same as it has been in previous exercises, feet flat on the floor, shoulder-width apart. Remember to sit up straight but relaxed with your back supported by the back of your chair.
Illustration by Jane Ramsey
1. As you breathe in slowly, bring your arms over your right shoulder, muscles relaxed. Your left hand should be level with your shoulder, your right hand in line with your right ear.
2. As you breathe slowly out, lower your hands so that the left crosses your chest, brushing your left thigh, ending palm downward to the side of that thigh. Tighten the muscles of your arm as you lower it.
3. Your right hand ends in front of your upper chest, palm facing forward as you complete your outward breath. Muscles should be tensed slowly as you push your arm to the front until your elbow is almost completely straightened.
- Try the acupressure point described below called Outer Arm Bone to supplement your exercise session.
-
Locate this pressure point on the outer surface of the upper part of your arm about a third of the way down toward your elbow.
-
There is a sinewy band of muscle on the outside of your arm. Press directly beneath the band that covers your shoulder for no less than 30 seconds.
Benefits – This very effective pressure point will alleviate aches in your shoulders, arms or neck.
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 regarding the amount of water appropriate for your condition.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
This week’s featured blog:
Other Related Health Topics and Fitness Products:
- 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.
- Click on this link for great fitness ideas: Health Tips.
- More great fitness and health ideas: The Health Shack.
- Thinking of going on a diet? Try this link: Best Diets.
- For information on Reiki and other alternative/holistic health issues, click on this link: Phylameana lila Desy.
- How is your posture? Check it out at Posture Exercises.
- For all things T’ai Chi click on this link: American Society of Internal Arts.
- Best bookmarking and blog search site on the web: Technorati.
- For information on child and adult Attention Deficit Disorder, click on this link: http://www.attention-deficit-disorder.net/
- For many articles on general healthful practices, click on http://healthpromotiontips.com/
- http://www.health-risk-assessments.com/
- http://createathrivingbusiness.com/balance-healer-and-business-owner-marketing/2008/07/11/
- http://www.nursingschoolsearch.com/blog/2008/07/100-networks-and-resources-for-male-nurses/
- http://www.x-raytechnicianschools.org/arkansas/top-100-diet-and-fitness-blogs/
Other Informative Sites and Blogs:
· http://callierlibrary.wordpress.com
· http://discoverandrecover.wordpress.com
· http://www.bottomlinehealth.com
· http://www.americanheart.org
· http://www.msassociation.org
“Free from desire, you realize the mystery,
Caught in desire, you see only the manifestations.”
Tao Te Ching, #1, Translated by S. Mitchell
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Marrow Washing Classic is a series of exercises for the purpose of working all parts of the body and for breathing and stretching. The following exercise can be adapted to your abilities. If reaching all the way over your head is not possible, lower your arms to a comfortable level but try to press your arms back past your shoulders. Remember to keep your head centered. This position will give your shoulders an effective stretch.
Exercise #23 – Marrow Washing Classic, Monkey Lifts the Cauldron
Benefits: This exercise will loosen and stretch your shoulder, arm, and neck muscles if performed with the full stretch overhead. Even if you have to lower your arms, you will benefit in the same areas but you will not get quite as much extension for your muscles. To get the maximum benefit from this simple exercise, press down on your shoulders as you lift your arms. Hold your head centered with your neck stretched as much as possible. As you breathe in and begin lifting your arms, visualize the energy moving upward through the center of your body, up your arms, ending at your palms.
Posture: Sit comfortably with your back supported by the back of your chair. Your legs should be shoulder-width apart as usual, head held high, arms resting on your thighs.
-
Breathe in slowly through your nose as you open your hands, palms upward with your fingers pointed toward you, elbows completely bent (like a waiter balancing a tray on his hand).
-
Lift your arms above your head pushing your arms to a position further back than your head which should be held upright. In other words, don’t lean your head backwards with your arms.
-
Breathe out slowly through your nose as you lower your arms back to rest on your thighs.
-
Breathe in and out slowly at least once before repeating the exercise again for a total of 9 times.
Try the acupressure point, Heavenly Rejuvenation, to enhance your exercise session.
-
First, massage the large muscle located between the base of your neck and your shoulder bone by brushing your hand firmly in this area from back to front.
-
Now, locate the pressure point about 1/2 inch below the top of your shoulder midway between the base of your neck and your shoulder bone. Press firmly on this point for 30 to 60 seconds.
-
Change hands and massage on the opposite shoulder before pressing on the Heavenly Rejuvenation point again for at least 30 seconds.
Benefits – This is a particularly effective point for relieving shoulder pain, a stiff neck or muscle tension.
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 regarding the amount of water appropriate for your condition.
~The exercises in this blog are intended for educational purposes only. Always consult with your health care provider before beginning a new exercise program.~
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
This week’s featured blog: http://chinesemedicinenews.com/2008/06/22/curry-offers-hope-to-fight-obesity/
Other Related Health Topics and Fitness Products:
- 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.
- Click on this link for great fitness ideas: Health Tips.
- More great fitness and health ideas: The Health Shack.
- Thinking of going on a diet? Try this link: Best Diets.
- For information on Reiki and other alternative/holistic health issues, click on this link: Phylameana lila Desy.
- How is your posture? Check it out at Posture Exercises.
- For all things T’ai Chi click on this link: American Society of Internal Arts.
- Best bookmarking and blog search site on the web: Technorati.
- For information on child and adult Attention Deficit Disorder, click on this link: http://www.attention-deficit-disorder.net/
- For many articles on general healthful practices, click on http://healthpromotiontips.com/
- http://www.health-risk-assessments.com/
- http://createathrivingbusiness.com/balance-healer-and-business-owner-marketing/2008/07/11/
- http://www.nursingschoolsearch.com/blog/2008/07/100-networks-and-resources-for-male-nurses/
- http://www.x-raytechnicianschools.org/arkansas/top-100-diet-and-fitness-blogs/
Other Informative Sites and Blogs:
· http://callierlibrary.wordpress.com
· http://discoverandrecover.wordpress.com
· http://www.bottomlinehealth.com
· http://www.americanheart.org
· http://www.msassociation.org
Carnival of Healing #147
07/19/2008
I am excited and honored to host a Carnival of Healing for the first time. Thank you, Phylameana, for giving me the opportunity to participate.
I’ve been teaching T’ai Chi for many years. While Activities Director at a local Assisted Living Community, I developed a program of seated exercises based on the Yang T’ai Chi form. This program was so successful that a book describing the exercises was published by Fair Winds Press in 2001. T’ai Chi in a Chair is still available through Barnes and Noble and in three foreign editions.
My students have ranged in age from college students to the elderly, in levels of fitness from martial arts instructors to couch potatoes. The most amazing results I’ve seen, however, have been in a program at an outpatient mental health center. These severely mentally ill adult schizophrenics have not only proven themselves adept at learning the form but they have also shown significant improvement in their attitudes and in their levels of depression.
For that reason, I was delighted to receive the submission from brainblogger.com with an article by Jennifer Gibson regarding the benefits of eating fish for those with psychiatric and mood disorders. If you or anyone in your family suffers from disorders of this type, check out this blog. You may want to bookmark it for future reference.
~~~~~~~~~
When I began blogging a few months ago, I had no idea how varied and informative the blogosphere truly is. Whatever your concerns or questions, you can find a blog that addresses your subject in a helpful and instructive way. The following links will lead you to blogs that are the best of the best when it comes to information on holistic health. I hope you find them as enlightening as I have.
Honey is yummy but do you know the history of honey or its many benefits for health and beauty? Click on the following link to find out what honey can do for you.
http://passiontobe.wordpress.com/2008/07/11/the-benefits-of-honey
“When you think of the color Blue,” writes Rockie in a recent posting, “think of how you express yourself.” This link leads to a discussion of the Blue Throat Chakra, what it tells us about our lives and how to analyze the causes of throat and mouth problems.
http://reikibyrockie.blogspot.com/
We all know that eating fish is important for our overall health but is it possible that fish can cure psychiatric and mood disorders? Click on the following link to find out.
http://brainblogger.com/2008/07/03/treating-psychiatric-disorders-something-smells-fishy/
Do you know the difference between what you need and what you want? For helpful tips on this subject and much more, from Life Coach, David B. Bohl, click on the following link:
http://www.slowdownfast.com/blog/separate-your-needs-from-your-desires/
Click on the following link to tell Victoria how the practice of Yoga has influenced your life. You may even have your story published in Yoga Journal Magazine!
http://victoria-e.com/2008/07/09/wanted-women-and-men-who-adore-yoga/
Astrid Lee writes, “When healing energy or Reiki is sent to another time or location, it’s called Distant Reiki.” To find out about the benefits of Reiki in your own home town or sent to you from a distance, click on the following link.
http://therapeuticreiki.com/blog/2007/12/distant-healing-benefits-works/
If you’re reading this blog you are no doubt interested in learning more about holistic health, diet and fitness. The link below will help you find those sites that address your particular needs and interests. One hundred health blogs and websites are organized in sub-categories making it much easier to find what you’re looking for. You may want to bookmark this one.
http://www.x-raytechnicianschools.org/arkansas/top-100-diet-and-fitness-blogs/
In spite of the rather odd title (The World is in Your Stomach), the article at this link contains an interesting discussion of the relationship between mind and body and the use of body phenomena to adjust our thinking.
http://www.purposepowercoaching.com/site/?p=130
Laura Milligan writes, “If you want to detox your entire body, mind, spirit and life, turn to this list which has over 100 ideas for removing the poison.” Laura covers every aspect of life and makes good common-sense suggestions for improving our lives.
Click on this link to discover the secrets for getting and staying motivated.
http://www.getmotivatedstaymotivated.com/blog/simple-daily-habits-that-keep-you-motivated/
Who would have thought we could get fit while microwaving our lunch? What a great idea!
http://maxhealthwealth.blogspot.com/2008/07/microwave-fitness-1.html
~~~~~~~~~
Hope you didn’t miss last week’s Carnival of Healing, Lessons from a Recovering Doormat. If you did, don’t fret. Click below for a link to this funny but very informative self-improvement blog.
http://www.lessonsfromarecoveringdoormat.com/
Note: Be sure to visit Tonie Konig who is hosting next week’s interesting and informative Carnival of Healing #148.
http://www.libidoandhealth.com/blog/
A word of caution – Remember to always consult with your health care provider or therapist before beginning any new exercise or dietary program.
Chair Tai Chi
07/10/2008
“When you are content to be simply yourself
and don’t compare or compete,
everybody will respect you.”
Tao Te Ching, #8, Translated by S. Mitchell
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Chair Tai Chi is on vacation this week. We’ll be back Saturday, July 19th when we will be hosting About.com’s Carnival of Healing. The posting will be full of links to exciting and informative sites dealing with holistic health. In the meantime, please scroll down for previous postings and continue practicing your exercises.
If you have a website or blog dealing with holistic health, please contact me at taijijuan@gmail.com . I would be happy to include your blog/site on the July 19th posting.
Exercise #22 – Qigong, Eighth Brocade
07/03/2008
“What is rooted is easy to nourish.
What is recent is easy to correct.
What is brittle is easy to break.
What is small is easy to scatter.”
Tao Te Ching, #64, Translated by S. Mitchell
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Coming Soon!
Chair Tai Chi will be hosting an About.com Carnival of Healing on July 19th. The posting will be filled to the brim with informative resources on healing your body, mind and spirit.
If you have a blog that deals with holistic healing methods such as energy healing, Reiki, exercises, color, vibrational or theta healing, I would love to include a link to your blog in the Carnival. Please send your information to me at taijijuan@gmail.com. Include your name, website or blog address, the title of your blog/site and your email address so that I can respond. Also include the particular article(s) you’d like to have featured. The deadline for submissions is Thursday, July 17th.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
I’m always on the lookout for acupressure points and exercises for lower back pain and sciatica. Not only do I suffer from these problems but so do many of my students. The following Qigong exercise is recommended specifically for kidney function and for reducing the waist line. However, I’ve tried it out and found that the movements are very therapeutic for my back pain and occasional sciatic attacks. I hope you will find it beneficial, too.
Exercise #22 – Qigong, Eighth Brocade
Benefits: Though the Eighth Brocade seems to be nothing but a toe touching exercise, it really is designed for, and works on internal organs such as the kidneys, adrenals and lungs. Because the movements stretch the spine, you will also experience relief along your spinal column and sciatic nerve.
Posture: Begin with your hands on your thighs, feet shoulder-width apart. You should be relaxed but with a straight spine, head and neck stretched comfortably upward.
-
Exhale slowly as you bend forward, stretching your spine one vertebra at a time.
-
When you have reached the furthest position possible over your toes, grab hold of the toes of both feet lifting them slightly off the floor.
-
Stay in this position and breathe naturally for 3 to 6 inhalations/exhalations.
-
Then, begin moving upward very slowly, one vertebra at a time inhaling as you straighten your spine.
-
Continuing to inhale, arch your back slowly, opening your chest. Hold this position while you breathe in and out naturally for 3 to 6 inhalations/exhalations.
-
Return to your normal posture and breathe in and out for a few seconds then repeat the forward bend and arched back at least 3 times.
Warning: Do not practice this exercise if you have a spinal condition or injury that restricts spinal movements of this type. Always contact your physician before trying a new exercise.
Womb and Vitals is probably the most often used pressure point for lower back pain and sciatica. Give it a try and see if these points are effective for your back problems.
-
Locate these pressure points 1 to 2 finger widths outside your sacrum on either side. The sacrum is the large bony area at the base of your spine.
-
Press firmly on the spots on each side of the sacrum that are midway between the top of your hipbones and the base of your buttocks.
-
If you can’t achieve sufficient pressure sitting in a chair, try lying on the floor with your hands fisted underneath at these points. However, if your sciatic area is particularly sensitive, this amount of pressure may be more harmful than helpful. Use your own judgement and give both the seated position and the lying-down position a try.
Benefits – These pressure points (on either side of your sacrum) are especially effective for lower-back aches, sciatica, and tension and pain in the pelvic area and the hips.
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 regarding the amount of water appropriate for your condition.
~The exercises in this blog are intended for educational purposes only. Always consult with your health care provider before beginning a new exercise program.~
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
This week’s featured blog: http://www.health-risk-assessments.com/
- 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.
- Click on this link for great fitness ideas: Health Tips.
- More great fitness and health ideas: The Health Shack.
- Thinking of going on a diet? Try this link: Best Diets.
- For information on Reiki and other alternative/holistic health issues, click on this link: Phylameana lila Desy.
- How is your posture? Check it out at Posture Exercises.
- For all things T’ai Chi click on this link: American Society of Internal Arts.
- Best bookmarking and blog search site on the web: Technorati.
- For information on child and adult Attention Deficit Disorder, click on this link: http://www.attention-deficit-disorder.net/
- For many articles on general healthful practices, click on http://healthpromotiontips.com/
- For an informative site concerning health awareness and wellness programs, click on http://www.health-risk-assessments.com/
Other Informative Sites and Blogs:
· http://callierlibrary.wordpress.com
· http://discoverandrecover.wordpress.com
· http://www.bottomlinehealth.com
· http://www.americanheart.org
· http://www.msassociation.org
