Exercise #46 – Swallow Returning to Nest

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.

~~~~~~~~~

 ”Empty your mind of all thoughts.
Let your heart be at peace.”

Tao Te Ching #16, Translated by S. Mitchell 

 

The following exercise should look like two swallows circling each other as they return to their nest.  Try to relax as much as possible and move very slowly through the sweeping motions.  Remember to be mindful of your breathing and the air through which you’re moving.

Benefits - This exercise will stretch your arms, shoulders and torso while slimming your waistline.

Posture - Sit with your feet shoulder-width apart, hips tucked under and head held comfortably high on your neck.

1. Take a slow breath as you extend your left leg out to the side.
2. Exhale and lean horizontally to the right over your right leg reaching over your right leg with your left arm.
3. Inhale as you swing your left arm across your thighs to the left side.  At the same time bring your left leg back to its original position and stretch your right leg out to the side.
4. Exhale and circle your left arm counterclockwise over your head and back to your lap.
5. Inhale again as you bring your right arm to the left in a large, clockwise circle returning it to its original position. As your right arm reaches the top of the circle, arch your back and let your head fall back so that you are looking at the ceiling.  Exhale.
6. Repeat beginning with a lean to the left for a total of 3 times on each side.

Note:  If you have had neck or back surgery, please consult your physician before attempting this exercise.

 

Swallow Returning to Nest is a great exercise for loosening joints and stretching upper body muscles.  Use the acupressure point, Outer Gate (TW5) to enhance the results of your exercise session.

 

 

 

• You can find this pressure point on the outer forearm two and a half finger widths above the wrist crease between the 2 armbones.
• Press firmly on this point (one arm at a time) for at least 60 seconds. 
•  You can use this point frequently throughout the day to combat joint and muscle pain.

Benefits: This effective point will relieve shoulder and wrist discomfort as well as rheumatism and tendonitis.

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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Featured blog/site of the week:  http://www.rsbell.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.

Health Tips.

The Health Shack.

http://realfitnesstx.com

http://discoverandrecover.wordpress.com

http://www.friendly4seniors.com/

http://brainblogger.com/2008/07/03/treating-psychiatric-disorders-something-smells-fishy/

http://passiontobe.wordpress.com/

http://victoria-e.com/

http://www.baby-parenting.com/pregnancy/exercise_pregnancy.html?artid=21

http://www.smallbusinessavenues.com/

http://www.dfwrhn.com/

http://dietandfitness.dmbhate.com/

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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.~

See You Next Week

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.

~~~~~~~~~

 It’s the beginning of another semester so we’ll be taking the week off to prepare schedules and syllabi.  Check in next week for a new exercise.

In the meantime, scroll down and practice your favorite exercises along with the acupressure points included with each of them.  Don’t forget the free e-book.  You can open it here or click on the Scribd link to download the book to your computer or print it out.

 

 

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Exercise #45 – Bear Swims in the Water

♥Don’t forget to check out the free e-book below.

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.

~~~~~~~~~

“ 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

“Mindfulness” is one of two characteristics of T’ai Chi and Qigong that  distinguishes these exercise systems from our modern, Western exercises.  Whether you’re in a spinning class, lifting weights, jogging, doing sit-ups or push-ups,  your mind is completely disengaged from what your body is doing.   

T’ai Chi and Qigong, on the other hand, require complete engagement of your mind in directing the pattern of your breathing and the movement of your energy or ch’i through and to, specific areas of the body.  Awareness of your environment is another mind-directed activity that is part of the practice of these ancient arts, comprising the second characteristic of T’ai Chi and Qigong that differentiates them from our Western exercise systems.

We are, after all, surrounded by molecules of air and all our movements involve an exchange between the electromagnetic energy in the air around us and the energy contained within our bodies.   Awareness of all this activity within and without is paramount if we wish to fully benefit from what are otherwise very simple exercises.

Benefits - This exercise is similar to the Butterfly described in a previous post though the arm movements are somewhat different.  We are again opening the chest, allowing fresh air to enter the lungs while moving energy to and through the arms all the way to the fingertips.

Posture - Your posture remains the same throughout this exercise.  Feet should be flat on the floor, shoulder-width apart.  Your hips should be tucked under so that the flat of your back is supported by the back of your chair. 

1. Hands begin at your waist, palms upward.  Inhale.
2. Exhale and move your arms straight in front of you with the elbows slightly bent.
3. Inhale again and move your arms out to your sides.  Quickly flip your hands so they now face downward.
4. Exhale and circle your arms back to your waist twisting your hands so they face upward again.  Inhale and hold your position.
5. Exhale and repeat the exercise 12 times if possible. 

→ Remember the most important part of this exercise is to engage your mind as you push the energy through your arms and then return it to the center of your body.  “Feel” the molecules as you move your arms through the air.  At no time, should your elbows be locked (they are always slightly bent).←

 

This is a bad time of the year for colds and flu.  Try the pressure point, Letting Go (Lu 1), to relieve the symptoms.

 

• You can find this point 3 finger-widths below your collarbone on the outer part of your chest.
• Press firmly on this point with your thumbs on each side for at least a full minute.

Benefits:  This effective point can be used as often as necessary and is useful to relieve breathing difficulties due to asthma, chest congestion,  coughing or chest tension due to emotional distress.

  

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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Tough economic times challenge us to cut back on expenses and go back to the basics.  For help, click on the featured links below:

 http://www.farmersalmanac.com/

http://www.happyhousewivesclub.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.

Health Tips.

The Health Shack.

http://realfitnesstx.com

http://discoverandrecover.wordpress.com

http://www.friendly4seniors.com/

http://brainblogger.com/2008/07/03/treating-psychiatric-disorders-something-smells-fishy/

 http://passiontobe.wordpress.com/

http://victoria-e.com/

http://www.baby-parenting.com/pregnancy/exercise_pregnancy.html?artid=21

http://www.smallbusinessavenues.com/

 http://www.dfwrhn.com/

http://dietandfitness.dmbhate.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.~

 

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Exercise #44 – General Taking Off His Boots

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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.      

~~~~~~~~~        

  ”We shape clay into a pot,
but it is the emptiness inside
that holds whatever we want.”

Tao Te Ching, #11, Translated by S. Mitchell

Posture -  Begin by sitting with your back against the back of the chair, hips tucked under.  Your feet should be flat on the floor, shoulder-width apart.

Benefits - This exercise will stretch your back, reduce belly fat and lengthen your hamstrings.

1. Breathe in slowly and move your left foot forward.
2. As you exhale bend over your thighs until your hands, palms down fingertips almost touching reach the level of your left knee.
3. Continue exhaling and lean further until your hands reach the top of your left foot. 
4. Inhale, then exhale again and slowly straighten your back one vertebra at a time beginning with the lowest part of your spine.  Keep your back rounded and “roll” upward until you are back to your original position.
5. Inhale again and move your left foot back in line with your right.
6. Exhale.   Then inhale and move your right foot forward.
7. Exhale and bend over your thighs lowering your hands, palms down, fingertips almost touching until you reach the level of your right knee.
8. Continue exhaling and reach downward to the top of your right foot. 
9. Repeat, alternating sides 12 times.  Remember -  only stretch as far as is comfortable for you.  The more often you practice, the further down you will be able to stretch. 

To help combat the post-holiday blues and blahs, use the following pressure point called Elegant Mansion (K27). 

 

 

• Locate this point at the indentation between the first or upper rib and the lower border of the collarbone.
• Press your fingers just outside the breastbone for 30 to 60 seconds as often as needed.

Benefits: Regular use of this pressure point will relieve depression and anxiety as well as chest congestion, coughing and a sore throat.  This is a particularly effective point for premenstrual stress as well.

 

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:  http://archerfitpress.wordpress.com/2009/01/01/new-years-resolutions-for-fitness/#comment-360

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.

Health Tips.

The Health Shack.

http://realfitnesstx.com

http://discoverandrecover.wordpress.com

http://www.friendly4seniors.com/

http://brainblogger.com/2008/07/03/treating-psychiatric-disorders-something-smells-fishy/

 http://passiontobe.wordpress.com/

 http://victoria-e.com/

http://www.baby-parenting.com/pregnancy/exercise_pregnancy.html?artid=21

http://www.smallbusinessavenues.com/

 http://www.dfwrhn.com/

http://dietandfitness.dmbhate.com/

 

 

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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.~