2008 July 24 « Chair Tai Chi

Exercise #23 – Marrow Washing Classic, Monkey Lifts the Cauldron

07/24/2008

“Free from desire, you realize the mystery,

Caught in desire, you see only the manifestations.”

Tao Te Ching, #1, Translated by S. Mitchell

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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.~

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This week’s featured blog: http://chinesemedicinenews.com/2008/06/22/curry-offers-hope-to-fight-obesity/

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