Exercise #50 – Clear All the Meridians

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Welcome to

Healing T’ai Chi

 An award-winning blog of seated exercises based on Qigong and Yang style T’ai Chi for people of all ages and levels of fitness.

~~~~~~~~~

“Do you have the patience to wait
till your mud settles and the water is clear?
Can you remain unmoving
till the right action arises by itself?”

Tao Te Ching #15, translated by S. Mitchell

Meridians are invisible pathways through which ch’i or energy moves around the body.  These pathways can become clogged, preventing the energy from flowing smoothly.    Whenever you’re feeling tired and out of sorts, use this exercise to clean out your pathways and give yourself a new burst of energy.

Benefits – This exercise will open up your meridians allowing energy to flow smoothly and evenly throughout your body.

Posture – Sit as usual with your feet flat on the floor, shoulder-width apart.  Tuck your hips under so that your back is straight and completely supported by the back of your chair.

1. Breathe in slowly and close your hands into fists, thumbs tucked inside.
2. Exhale slowly and thoughtfully as you push your hands forward (palms downward).
3. Take a quick, short breath in as you push your elbows back.  Hold your elbows in that position as you inhale twice more .
4. Exhale strongly and conpletely as you thrust your fists foward.
5. Repeat three or more times.
6. Follow this by centering your ch’i. 

(To center your energy, inhale by tightening your diaphragm as you raise your arms over your head turning your palms toward the ceiling.  Breathe out through your mouth and slowly lower your arms back in front of your lower abdomen fingers almost touching and palms upward.  Repeat 3 times)

 

Supplement your session with the immune-boosting pressure point, Crooked Pond (LI 11).

 

 

• Locate this point by bending your arms.  
• Press firmly on the top of your inside elbow crease.
• You may press on one or both arms at the  same time for at least a full minute.   Use this point frequently when you’re feeling tired.  Remember to always breathe slowly and thoughtfully, concentrating on the movement of your energy and breath.

Benefits: This highly effective point will relieve fever, constipation, elbow pain and will boost your immune system.

 

 

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://www.joansweightloss.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/

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/

 

View this document on Scribd

 

 

~The exercises in this blog are intended for educational purposes only.  Always consult with your health care provider before beginning a new exercise program.~

 

Exercise #49 – Scholar Opening Scroll

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Welcome to

  

Healing T’ai Chi

 An award-winning blog of seated exercises based on Qigong and Yang style T’ai Chi for people of all ages and levels of fitness.

~~~~~~~~~

 ”Giving birth and nourishing,
having without possessing,
acting with no expectations,
leading and not trying to control:
this is the supreme virtue.”

Tao Te Ching, #10, translated by S. Mitchell

~~~~~~~~~

Benefits - This exercise will slim your waist and sculpt the muscles of your arms.

Posture – Sit with your back against the back of your chair, hips tucked slightly under you.  Your feet should be flat on the floor,  shoulder-width apart.   Hold your head high but without straining.  Roll your shoulders slightly forward.

1. Breathe in slowly, raise your arms in front of your chest, hands touching.  Your hands should be fisted with your thumbs on the inside.
2. Breathe out very slowly as you twist to your left.  Push your left fist upward and your right fist down as though you are unrolling a scroll.
3. Breathe in again and turn back to the center bringing your fists back together.
4. Breathe out very slowly and twist to your right.  Press your right fist upward and your left downward.
5. Breathe in slowly and return to the center.
6. Continue repeating turning from side to side for a total of 6 to 12 repetitions.

Use the acupressure point, Outer Arm Bone (LI14) to enhance your exercise session and release any tension in your arms and shoulders that might have built up during Scholar Opening Scroll.

 

 

• Find this point on the outside of your arm about a third of the way down from the top of the shoulder. 
• Press firmly just below the muscle band right below the shoulder for at least 60 seconds.

Benefits:  This effective pressure point will relieve aching in your arms, shoulder tension or a stiff 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:  http://discoverandrecover.wordpress.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.

http://www.joansweightloss.com

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/

 

Free e-book below.  Open here or click on the link to Scribed to print out for your convenience.

 

View this document on Scribd

~The exercises in this blog are intended for educational purposes only.  Always consult with your health care provider before beginning a new exercise program.~

#48 – Person Worshiping Buddha

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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.

~~~~~~~~~

 “Return is the movement of the Tao.
Yielding is the way of the Tao.”

Tao Te Ching #40, translated by S. Mitchell

 

Benefits - The following exercise concentrates your ch’i or energy in the upper chest area.  The movements give your arms, chest and shoulders a good workout.

Posture - Sit comfortably with your hips tucked under so that your back is supported by the back of your chair.  Your feet should be flat on the floor shoulder-width apart.

1. Begin with your hands resting in your lap.
2. As you inhale slowly, stretch your arms out to your sides.
3. Exhale as you pull your fingers back and push outward with your palms.
4. Hold this position for a few seconds then inhale.
5. Exhale again and bring your fingertips together in front of you with the backs of your hands together, elbows pulled upward.  Your shoulders will be rounded. Hold this position for a moment as you inhale.
6. Exhale and open your hands bringing them into a palms-up “offering” position.
7. Inhale and close your palms together turning your wrists so that your fingers are pointed at your chest.
8. Exhale and turn your fingers forward, straightening out your arms.  Stretch your arms out to the side again.
9. Inhale and turn your palms upward with a quick twist of your wrists.
10. Finally, exhale and return your hands to your lap.
11. Repeat for a total of six slow and thoughtful repetitions. 

 

 Use the pressure point Joining the Valley (LI4) to enhance your exercise session.

 

 

 

 

• Locate this point on the top of your hand between your thumb and index finger at the top of the muscle you feel when your thumb and index finger are close together.
• Press firmly on this point (one hand at a time) with your thumb, allowing your other fingers to curl toward the palm.  Hold for at least 30 seconds while you breathe slowly in and out.

 

Benefits:  This pressure point offers multiple benefits.  It is particularly effective to stimulate the immune system but also relieves pain and inflammation in the wrist, elbow, shoulder, hand and 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:   http://ilovemyhealth.blogspot.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/

http://www.thehealthvideos.com/ 

 

View this document on Scribd

~The exercises in this blog are intended for educational purposes only.  Always consult with your health care provider before beginning a new exercise program.~

#47 – Extend the Waist to View the Moon

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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.

~~~~~~~~~

 “If you realize that you have enough,
you are truly rich.”

Tao Te Ching, #33, Translated by S. Mitchell

The following exercise strengthens and loosens shoulder and arm muscles while trimming the waistline.  In that way it is similar to the previous exercise but is much less complex to pratice.   Substitute this exercise for the previous if you had trouble following the instructions.

~Remember to always be mindful of each movement, the accompanying pattern of breathing and the air around you.~

Benefits - Extend the Waist to View the Moon works the muscles of the waist, lower abdomen and torso while opening up your chest for healthful breathing.

Posture - Begin and end each of the movements within the exercise by returning to your usual posture – feet flat on the ground, shoulder-width apart and hips tucked under so that your back is fully supported by the back of your chair.

1. Exhale slowly, lean to the right and swing your left hand to the right side over your thighs about chest high.
2. Inhale and swing your left arm back to the left side then exhale bringing your arm in an arc over your head as you lean to the right.
3. Return to the starting position.
4. Exhale again, lean to the left swinging your right arm across your thighs to reach out to the left.
5. Inhale and bring your right arm back to the right side then exhale swinging your right arm over your head in an arc and lean to your left.
6. Repeat, alternating sides for a total of 12 repetitions.  Remember to always breathe in and out slowly and match your arm and waist movements to the slowness of your breathing.

Use the pressure point, Joining the Valley (LI4), to enhance your exercise session.

 

 

• You can find this pressure point in the webbing between your thumb and index finger.
• Press firmly just under the connecting point of these 2 fingers for a full minute, one hand at a time.

Benefits:  This point is effective in relieving pain and inflammation of the hands, wrists, elbows, shoulders and 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:  http://yourgoaliswellness.wordpress.com/2009/01/25/diet-weight-loss-and-wellness-doesnt-have-to-be-expensive/

 

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/

 

View this document on Scribd

~The exercises in this blog are intended for educational purposes only.  Always consult with your health care provider before beginning a new exercise program.~