Exercise #37 – Crane Standing On One Leg
11/06/2008
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“A good artist lets his intuition
lead him wherever it wants.
A good scientist has freed himself of concepts
and keeps his mind open to what is.”
Tao Te Ching, #27, Translated by S. Mitchell
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Healing T’ai Chi Exercise #37
The following exercise is a part of the Marrow Washing Classic. MWC exercises involve all the muscles, tendons, and skeletal joints. For that reason, these exercises are among the best for maintaining flexibility, strengthening muscles, raising your level of energy, and promoting immunity to disease.
Crane Standing On One Leg
Benefits – This exercise is particularly beneficial for leg muscles, hips and lower back.
Posture – Sit as you usually do with your feet shoulder-width apart. Tuck your hips slightly under you so that your back is completely supported by the back of your chair and your back is flat enough to allow the energy to flow freely through your spine.
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Inhale slowly as you pull your knee up toward your chest.
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As you exhale, grasp your foot with the opposite hand and extend your leg straight forward. Straighten your knee as much as possible without straining your leg, arm or shoulder muscles. Hold for a moment.
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Inhale and bend your knee in front of your chest. Straighten your back, exhale and return your foot to the floor. Take a breath or two again before you repeat the exercise with your other leg.
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Repeat the exercise alternating sides for at least 3 to 6 repetitions.
B54, Commanding Middle pressure point will enhance your exercise session because it is particularly beneficial for your lower back.
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Locate this pressure point in the middle of the creases at the back of your knees.
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Hold your thumbs on these points for at least 30 to 60 seconds.
Benefits: This potent point relieves backaches, sciatica as well as knee pain and stiffness from arthritis.
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.
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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.~
