Exercise #43 – Elbow Pushing in Goose Stance
12/31/2008
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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.
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“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
Every year I promise myself that I won’t overindulge during the holidays. But I always ignore that pledge and eat my way from Thanksgiving all the way through to New Years. So if you’re like me, this and next week’s exercises will be welcome. They are especially designed to reduce our waistlines and get rid of belly fat.
Benefits - This exercise will trim your waist and tighten and reduce the belly area.
Posture - Sit as usual with your feet flat on the floor shoulder-width apart, hips tucked under and back supported by the back of the chair when you begin the exercise and in between the twists.
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As you breathe in, move your left foot forward slightly. Place one hand over the other with your elbows completely bent.
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Lean forward slightly and twist your waist to the left pushing your elbow upward as far as possible.
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Do 4 twists to your left while exhaling. Then inhale and return to your upright position returning your left foot in line with your right. Breathe out.
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As you breathe slowly in again, move your right foot forward slightly and place one hand over the other.
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Lean forward a little bit and, as you exhale, do 4 twists to your right.
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Inhale and return to the center and upright position bringing your right foot back in line with your left.
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Repeat for at least 3 to 6 sets on each side.
In case you indulged in too much spiked egg nog, the following pressure point will help relieve that hungover, fuzzy-headed feeling. The point is called Abdominal Sorrow (Sp 16). The illustration and description are taken from Michael Reed Gach’s book, Acupressure’s Potent Points.
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This point is located on the lower edge of your rib cage about one-half inch inward from the nipple line.
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Press firmly on both sides while you breathe in and out slowly and concentrate on the rhythm of your breath. Hold both points for at least 60 seconds.
Benefits: This point will help reduce your hangover, nausea, indigestion and cramps.
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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To start your new year off right, click here for your free ebook, 20-Minutes a Day to Energy and Health. Download this e-book to your computer or print it out for easy reference.
This week’s featured site: http://www.baby-parenting.com/pregnancy/exercise_pregnancy.html?artid=21
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://discoverandrecover.wordpress.com
http://www.friendly4seniors.com/
http://passiontobe.wordpress.com/
~The exercises in this blog are intended for educational purposes only. Always consult with your health care provider before beginning a new exercise program.~
Merry Christmas!
12/24/2008
Welcome to
Healing T’ai Chi
Sretan Bozic!
Joyeux Noel!
Feliz Navidad!
Merry Christmas!
All of us at Healing T’ai Chi wish you and your family a wonderful holiday season.
We’ll be back next week with a new exercise to start a healthy and energy-filled new year.
Exercise #42 – Reduce Holiday Stress
12/17/2008
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.
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Thought for the Day
“Empty your mind of all thoughts.
Let your heart be at peace.
Watch the turmoil of beings,
but contemplate their return.”
Tao Te Ching, #16
Translated by S. Mitchell
All the stresses of the holidays can take the joy right out of the season. By the time Christmas Eve rolls around, we’re often too tired to enjoy it. The following exercise is a quick relaxing, meditative way to de-stress after you complete one project and before you move on to the next one.
Benefits - The exercise below will take you no longer than 5 or 10 minutes to complete. It will calm you down before bedtime or in between tasks.
Posture - It is especially important to sit with your hips tucked under so that the calming, healing energy can move easily throughout your body and mind. Sit with your feet shoulder-width apart, feet flat on the floor.
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Begin by breathing from your diaphragm in through your nose, slowly. Bring both hands in front of your chest.
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As you blow out your breath through your mouth, press your hands forward in a smooth, flowing movement without tension.
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Continue to move your hands forward and back to your chest in time with your breathing for at least 12 repetitions.
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Return your hands to your lap and continue to breathe slowly in and out for a couple seconds.
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Remain in this relaxed position while you concentrate on relaxing the muscles of your face, neck, shoulders and arms. Take several slow breaths.
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Now, move your attention to your trunk, lower back and hips as you direct healing energy into those areas of your body. Again, take several slow, deep breaths.
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Finally, turn your attention to your legs. As you concentrate on the rhythm of your breathing, move the energy gradually down your thighs into your calves and all the way to the bottom of your feet.
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Remain for a few more seconds with your eyes closed, your attention focused on each breath.
Combine the 2 acupressure points, CV17 Sea of Tranquility and GV24.5 Third Eye Point to further relax both your mind and body as described below. Information is again taken from Michael Reed Gach’s wonderful book, Acupressure’s Potent Points.
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Continue to sit comfortably with your hips tucked under, back supported by the back of your chair.
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Find the Third Eye Point between your eyebrows at the point where the bridge of your nose meets your forehead. Press the middle finger of your right hand at this spot.
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The pressure point, Sea of Tranquility, is located at the center of your breastbone about midway up from the base.
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Use the fingertips of your left hand at this spot, holding both hands in place while you breathe slowly in and out. Close your eyes and concentrate on the movement of your breath.
Don’t forget to take a drink of water at the end of your relaxation session or at any time during the exercise if you are feeling thirsty.
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This week’s featured blog/website: http://www.baby-parenting.com/pregnancy.html?artid=21
♥ Find great deals on home exercise equipment at the Exercise Equipment Super Store.
♥ T’ai Chi in a Chair is now available exclusively at Barnes and Noble.
For the very best and latest news on health and fitness, click on the following:
http://discoverandrecover.wordpress.com
http://www.friendly4seniors.com
http://passiontobe.wordpress.com
~The exercises in this blog are intended for educational purposes only. Always consult with your health care provider before beginning a new exercise program.~
Welcome to
Healing T’ai Chi
Seated exercises based on Qigong and Yang style T’ai Chi for people of all ages and levels of fitness
Thought for the day
“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
Raising the Flag in Goose Stance
Benefits – This exercise along with so many others will increase your energy and stamina. Learning to coordinate your movements with your breathing will result in less strain on your body, deeper more healthful breathing and therefore, a greater level of energy.
Posture – You will begin in your usual posture with your feet shoulder-width apart, hips tucked under and feet flat on the floor. You will be moving away from the back of your chair, however, and will also move one foot in front of the other as you bend forward and stretch your arm.
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Breathe in slowly through your nose and cross your arms in front of your chest.
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The move your left foot forward and twist your body to the left side.
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Breathe out through your mouth for the length of time it takes you to raise your left arm as high as it will go. At the same time, lean forward and twist your trunk to the left.
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Your right hand remains in front of your chest. Both hands are closed in fists with your thumbs folded inside.
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Breath in slowly again through your nose and cross your arms in front of your chest (hands remain fisted).
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Now, lean forward again as you exhale, raising your right arm upward, twisting to your right.
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Continue to alternate sides concentrating on coordinating your movements with your breath for a total of 12 repetitions if possible.
Use the Three Mile Point (ST36) to improve your immune system and to enhance the breath control and stretches of Raising Flag in Goose Stance.
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You will find this pressure point 4 finger-widths below your kneecap to the outside of your leg.Test the location by pulling your toes off the floor so you’re resting on your heels. If you feel a muscle flexing, you are on the correct spot.
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You may press on both legs at ST36 at the same time. Hold your fingers firmly on this point for at least 30 to 60 seconds.
Benefits: This is an especially effective point for strengthening the whole body but particularly the immune system. Using this point regularly will tone muscles, aid digestion and relive fatigue.
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.
Chairtaichi has received a second award thanks to a recommendation from Duane Sherry at http://discoverandrecover.wordpress.com. Below is a list of the 7 blogs I feel are also worthy of this prestigious award.
This week’s featured website: http://www.friendly4seniors.com
~The exercises in this blog are intended for educational purposes only. Always consult with your health care provider before beginning a new exercise program.~
Welcome to
Healing T’ai Chi
Seated exercises based on Qigong and Yang style T’ai Chi for people of all ages and levels of fitness.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Thought for the day:
Focus
On here and now, the present moment
And past injuries become distant memories
Focus
On here and now, the present moment
And find your spirit in each hour of the day
Focus
On here and now, the present moment
And experience peace, freedom, and joy in your life
- Duane Sherry, http://discoverandrecover.wordpress.com
Pushing Up Sky with Foot Rolls
Benefits – This exercise will stretch your whole body while strengthening your legs and loosening your ankle joints.
Posture – Sit in your usual position with your hips tucked under, back flat against the back of your chair. Make sure your legs are shoulder-width apart.
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Breathe in slowly allowing your diaphragm to expand as you roll your feet up on to the balls of your feet and press your hands towrd the ceiling, palms upward.
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As you breathe out slowly, tighten your abdomen and bring your arms down alongside your thighs, pressing your palms downward. At the same time roll your feet back on to your heels.
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Repeat the sequence of rolling onto the balls of your feet and lifting your arms followed by raising your toes and pressing downward with your arms for a total of 9 repetitions.
Try the acupressure point Bigger Stream (K3) to improve the flexibility of your ankles and to strengthen your legs and feet.
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Locate this pressure point on the inside of your ankle between your ankle bone and Achilles tendon
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Sit down so your legs are straight out in front of you crossing one leg over the other.
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Bend your knee so that you can easily reach your ankle and press firmly on K3 for at least 60 seconds. Change legs and repeat on your other leg if needed.
Benefits: This point relieves foot and ankle pain, strengthens your lower leg and ankle joint.
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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- My husband of almost 40 years, Rick.
- Our daughter, Michelle, who has grown into a beautiful, intelligent and successful woman.
- My parents who are both now deceased but still living in my heart and memories.
- Our many friends and extended family members who have taught me what friendship and “family” truly is.
- Our pets who bring energy and humor into our lives every day.
- And last but by no means least, my students, particularly those who are severely disabled, who have taught me far more than I could ever teach them.
…for all of these wonderful and inspiring people (and pets) in my life, I am immensely grateful.
My blog recommendations:
http://www.natural-holistic-health.com
http://chinesemedicinenews.com
http://www.attention-deficit-disorder.net
http://passiontobe.wordpress.com
This week’s featured blog: http://healing.about.com/cs/selfactualization/ht/How_sacredspace.htm?nl=1
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.
- http://discoverandrecover.wordpress.com
~The exercises in this blog are intended for educational purposes only. Always consult with your health care provider before beginning a new exercise program.~
