Exercise #189 – Arthritis Exercises and Acupressure Points, Part 5


 Welcome to Healing Tai Chi

…the award-winning blog of seated Tai Chi and Qigong exercises to inspire health care professionals, caregivers and individuals seeking to balance mind, body and spirit.

(sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)

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Seated Taiji and Qigong

Guided Therapeutic Exercises to Manage Stress and Balance Mind, Body and Spirit

Cynthia W. Quarta
Foreword by Michelle Maloney Vallie

Published by Singing Dragon

Paperback: £15.99 / $24.95

February 2012, 246mm x 173mm / 10in x 7in, 208pp
ISBN: 978-1-84819-088-7, BIC 2: WSTM VFMG VFJD

http://jkp.com/catalogue/book/9781848190887/review/

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“Gold and jade fill up the room
No one is able to protect them
Wealth and position bring arrogance
And leave disasters upon oneself.”

Tao Te Ching #9:2 translated at http://www.taoism.net

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This week’s exercise stretches, arms, shoulders and spine.  As always, breathe in time with your movements, move slowly and carefully particularly if you have severe arthritis, have experienced a recent injury or surgery.  Depending on your situation, you may want to check with your health care provider before trying this exercise.

 

Overhead stretches:

  1. Begin by sitting as usual with your feet flat on the floor, shoulder-width apart, back supported by the back of your chair.  Make sure your back is straight and that you aren’t slumping.  Take about 6 slow, thoughtful breaths in and out through your nose before you begin.
  2. Lace your hands as you breathe in through your nose again.  As you lift your hands overhead, palms down, breathe out through your mouth.  If you can’t lift your arms overhead, just lift them as high as is comfortable and follow the rest of the steps.
  3. Breathe in through your nose again with your arms overhead, then breathe out slowly through  your mouth as you stretch your arms upward fully without locking your elbows.  At the same time, you should be stretching your torso upward as well.
  4. With your arms stretched overhead, breathe in through your nose and then return your hands to your lap as you breathe out through your mouth.  In other words, your breaths in will correspond to stationary positions while breathing out occurs when your arms are moving.
  5. Continue swinging your arms overhead and stretching arms and torso for a total of 6 to 12 times, remembering to breathe with your movements.
  6. If you wish, you can rest for a few moments while breathing in and out slowly through your nose and then repeat the sequence.

Crooked Pond (LI 11):

  • Locate the acupressure point labeled LI 11 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • You can press on each point separately or cross your arms and press on the tops of the elbow crease on both arms at the same time.
  • As you gradually increase the pressure on these points, breathe in and out slowly and thoughtfully through your nose while you visualize the soothing energy moving through your elbows, upper arms and into your shoulders.
  • Using this highly effective acupressure point regularly will decrease the pain and stiffness associated with arthritis in  your elbows and shoulders.

 

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.

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Sign up for instant delivery of each new blog post to your email inbox by typing in your email address in the upper corner of the righthand column.

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Visit the blog just for little dancers with your little dancer:  http://millicentmouse.wordpress.com

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This week’s featured item from the Healing Tai Chi Store:

http://www.healingtaichi.com/4-301668-B00548I03C-Dragon_Karma_The_Ultimate_Martial_Arts_Music_Collection_Oriental_Tai_Chi_Karate_Kung_Fu_Jujitsu_Tae_Kwon_Do_Tibetan_Songs_and_Asian_Music_for_Inner_Power_Ultimate_Oriental_Music_Collection_f.html

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This week’s health article:  http://www.prevention.com/health/health-concerns/arthritis-relief-just-add-water

This week’s natural remedy:  http://www.all4naturalhealth.com/rheumatoid-arthritis-nutrition.html

This week’s exercise video (please click on the link below):

http://www.ehow.com/video_4982062_seated-leg-circle-exercises.html

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 #186 – Arthritis Exercises and Acupressure Points, Part 2


  Welcome to Healing Tai Chi!

…the award-winning blog of seated Tai Chi and Qigong exercises to inspire health care professionals, caregivers and individuals seeking to balance mind, body and spirit.

(sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)

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“Good traveling does not leave tracks
Good speech does not seek faults
Good reckoning does not use counters
Good closure needs no bar and yet cannot be opened
Good knot needs no rope and yet cannot be untied.”

Tao Te Ching #27:1 translated at http://www.taoism.net

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 Last week we relaxed our necks by gently tilting our heads from side to side.  This week we’ll loosen our necks with head drops to the chest and to the back.  If you have injured your neck recently or have had surgery on your neck, please consult your physician before you use the following exercise.  As always, perform the movements slowly and gently with the proper breathing and relaxation.

  1.  Begin by sitting in a comfortable chair, feet flat on the floor, shoulder-width apart.  Lean back against the back of your chair so that your back is fully supported, but sit  up as straight as possible without slumping or sitting on your tail bone.
  2. Breathe in and out through your nose slowly and thoughtfully, counting your breaths for at least 6 complete breaths before you begin.
  3. Breathe in through your nose then lower your head to your chest as you breathe out.  Breathe in again and lift your head slowly and carefully back to an upright position.
  4. Breathe out again as you allow your head to fall back only as far as is comfortable.  Breathe in again as you lift your head back to the upright position.
  5. Continue tilting your head to your chest and back for a total of 12 times always breathing in and out with each movement.

Joining the Valley (LI 4):

  • Locate the acupressure point labeled LI 4 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Press on the webbing between your thumb and index finger with your other thumb and gradually increase the pressure underneath the bone attached to your index finger.
  • Continue pressing on this point from one to three minutes.   Then, change hands and use this point on your other hand.
  • Daily use of this point will relieve the stiffness and pain of arthritis in your hands, elbows, shoulders and neck.

Warning:  This point should not be used by pregnant women since it may cause premature contractions

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.

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Sign up for instant delivery of each new blog post to your email inbox by typing in your email address in the upper corner of the right hand column.

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Do you have a little dancer in your family?   Introduce him/her to Millicent at http://millicentmouse.wordpress.com

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Health article of the week:  http://online.prevention.com/health/health-concerns/arthritis-relief-just-add-water

Natural rememdy of the week:  http://www.all4naturalhealth.com/arthritis-of-the-neck.html

Exercise video of the week: 

Learn ancient health secrets to reduce stress.  Download your copy of T’ai Chi in a Chair ebook now available for your Kindle, http://www.amazon.com/dp/B0051U9N4S, your Nook, http://www.barnesandnoble.com/w/tai-chi-in-a-chair-cynthia-quarta/1031408662?ean=2940012924278&itm=1&usri=tai%2bchi%2bin%2ba%2bchair, or your PC, http://www.scribd.com/doc/55904253/Tai-Chi-in-a-Chair

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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.

Exercise #182 – Exercises and Acupressure for Nausea and Indigestion, Part 4


 Welcome to Healing Tai Chi!

…the award-winning blog of seated Tai Chi and Qigong exercises for health care professionals, caregivers and individuals seeking to balance mind, body and spirit.

(sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)

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“Tao produces one
One produces two
Two produce three
Three produce myriad things
Myriad things, backed by yin and embracing yang
Achieve harmony by integrating their energy
What the people dislike
Are alone, bereft, and unworthy
But the rulers call themselves with these terms.”

Tao Te Ching #42:1 translated at http://www.taoism.net

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The best test to see if  you are on the correct spot on your leg for this acupressure point is to hold your finger on the spot.   Move your foot up and down.  If you can feel a muscle flex as you move your foot, then you know you are in the correct place for the acupressure point, Three Mile Point (St 36).

 

Three Mile Point (St 36):

  1. Sit as usual in a quiet place in your house.  Your feet should be flat on the floor, shoulder-width apart, back fully supported by the back of your chair.
  2. Breathe in and out through your nose 6 times using your diaphragm.  Close your eyes and concentrate on each breath.
  3. Locate the acupressure point labeled St 36 on the illustration below from Michael Reed Gach’s book, Acupressure’s Potent Points.  You will find it approximately 4 finger-widths below your kneecaps toward the outside of the leg.
  4. Press firmly on these points (one on each leg) for a full minute or more.
  5. This acupressure point will relieve poor digestion, nausea, a stomach ache and fatigue.  This point can also be used safely and effectively if you have a chronic stomach disorder.

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.

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Sign up for instant delivery of each new blog post to your email inbox by typing in your email address in the upper corner of the right hand column.

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Do you live in a small home or apartment? If so, this week’s featured item from the Healing Tai Chi store is perfect for you:

http://www.healingtaichi.com/8-1000-1578631262-Compact_Tai_Chi_Combined_Forms_for_Pratice_in_Limited_Space.html

Compact Tai Chi: Combined Forms for Pratice in Limited Space

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Keep your little dancers busy and engaged at Millicent’s blog:  http://millicentmouse.wordpress.com

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Peppermint to soothe your stomach:  http://www.prevention.com/health/natural-remedies/soothe-stomach-woes

Ginger for nausea:  http://www.all4naturalhealth.com/ginger-for-nausea.html

Exercise video:  

Learn ancient health secrets to reduce stress.  Download your copy of T’ai Chi in a Chair ebook now available for your Kindle, http://www.amazon.com/dp/B0051U9N4S, your Nook, http://www.barnesandnoble.com/w/tai-chi-in-a-chair-cynthia-quarta/1031408662?ean=2940012924278&itm=1&usri=tai%2bchi%2bin%2ba%2bchair, or your PC, http://www.scribd.com/doc/55904253/Tai-Chi-in-a-Chair

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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.

Exercise #181 – Exercises and Acupressure for Nausea and Indigestion, Part 3


 

Welcome to Healing Tai Chi!

…the award-winning blog of seated Tai Chi and Qigong exercises to balance mind, body and spirit for people of all ages and levels of fitness.

 

(sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)

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“People, in handling affairs
Often come close to completion and fail
If they are as careful in the end as the beginning
Then they would have no failure.”

Tao Te Ching #64:3 translated at http://www.taoism.net 

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This week we are continuing with the acupressure points for nausea, indigestion and heartburn.  As always, find a comfortable chair and a quiet spot in your home to ensure the effectiveness of the breathing exercise and acupressure point.  Noise, interruptions and even a little bit of discomfort can adversely effect the potency of these healing sessions.

 

Breathing with Sea of Vitality (B23 and B47) acupressure point:

  1. Sit as usual with your feet flat on the floor shoulder-width apart.  Make sure your back is fully supported by the back of your chair.
  2. Take 6 slow, thoughtful breaths in and out through your nose.
  3. Locate the points labeled B23 and B47 on the illustration below from Michael Reed Gach’s book, Acupressure’s Potent Points.
  4. These are not the easiest spots to reach on yourself.  However, if you fist your hands, place your fists against the point on both sides of your spine and lean back against your hands, you can effectively use one set of points at a time.
  5. Hold your fisted hands at each set for at least a full minute.  Then, change points and hold your fisted hands on that set for another full minute if you wish.
  6. Continue to breathe in and out through your nose slowly and thoughfully, eyes closed while you are holding the pressure on the acupressure points and then again after you have finished.

Benefits:  These points relieve indigestion, abdominal pain and stomachaches.

 

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.

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 Sign up for instant delivery of each new blog post to your email inbox by typing in your email address in the upper corner of the right hand column.

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This week’s featured item from the Healing Tai Chi Store:

http://www.healingtaichi.com/8-1000-0007130902-The_Big_Book_of_Tai_Chi_Build_Health_Fast_in_Slow_Motion.html 

The Big Book of Tai Chi: Build Health Fast in Slow Motion  

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Do  you have a little dancer in your house?  Introduce them to Millicent’s blog: http://millicentmouse.wordpress.com

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Relief for nighttime heartburn:  http://www.prevention.com/health/health/health-concerns/relief-for-nighttime-heartburn/article/f56266263d803110VgnVCM20000012281eac____ 

 Apple cider vinegar to relieve heartburn:  http://www.all4naturalhealth.com/apple-cider-vinegar-acid-reflux.html 

Seated exercise video (please click on the link below to open the video):  

http://www.veoh.com/watch/v24256031AkaFjn4X

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Learn ancient health secrets to reduce stress.  Download your copy of T’ai Chi in a Chair ebook now available for your Kindle, http://www.amazon.com/dp/B0051U9N4S, your Nook, http://www.barnesandnoble.com/w/tai-chi-in-a-chair-cynthia-quarta/1031408662?ean=2940012924278&itm=1&usri=tai%2bchi%2bin%2ba%2bchair, or your PC, http://www.scribd.com/doc/55904253/Tai-Chi-in-a-Chair 

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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.

 

 

Exercise #174 – Breathing Exercises to Relieve Allergies and Sinus Problems, Part 6


Welcome to Healing T’ai Chi!

…the award-winning blog of seated Tai Chi and Qigong exercises to balance mind, body and spirit for people of all ages and levels of fitness.

(sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)

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“Attain the ultimate emptiness
Hold on to the truest tranquility
The myriad things are all active
I therefore watch their return.”

Tao Te Ching #16:1, translated at http://www.taoism.net

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The following exercise is a combination of meditative breathing and a targeted acupressure point for relieving allergy symptoms and sinusitis.  This point and the accompanying meditative breathing with targeted relaxation offer an effective and safe way to alleviate the misery of allergies, headaches and sinusitis.  You may use them at any time throughout the day.

Meditative breathing with acupressure:

  1. Begin by sitting as usual with your feet flat on the floor, shoulder-width apart, back supported by the back of your chair.
  2. Close  your eyes.  Count backwards from 3 with each breath in through your nose and out through your mouth picturing the number of each count on the back of your eyelids.
  3. Beginning with “3” and for each of the counts thereafter, visualize a portion of your body relaxing as it fills with healing energy.
  4. For example, on the count of 3, “see” the number 3 on your eyelids and, at the same time, consciously relax your head and neck.   Then, on “2”, visualize what the written number looks like and relax your trunk, shoulders and arms.
  5. Finish with the conscious relaxation of your hips, legs and feet on the count of “1”.
  6. Now, place your thumbs behind each ear and reach with your other fingers to the top of your head.  This acupressure point is B7.  Press firmly on these two points at the same time for at least one full minute.

The photo below is from Michael Reed Gach’s book, Acupressure’s Potent Points

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.

~~~~~~~~~

 Sign up for instant delivery of each new blog post to your email inbox by typing in your email address in the upper corner of the right hand column.

~~~~~~~~~

Keep the kids busy after school and on the weekends at the blog written just for them:  http://millicentmouse.wordpress.com

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This week’s featured item from the Healing Tai Chi Store:

 http://www.healingtaichi.com/6-3375301-B000BK7F48-Gaiam_Tai_Chi_Beginner_Kit.html


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Guest article:    http://taoism.about.com/b/2011/09/27/abdominal-reverse-vase-breathing.htm?nl=1

Natural remedies:  http://www.all4naturalhealth.com/herbs-for-lungs.html

Please click on the link below to view this week’s exercise video:  

http://www.ehow.com/video_7411339_back-exercises-can-do-chair.html

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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.

Learn ancient health secrets to reduce stress.  Download your copy of T’ai Chi in a Chair ebook now available for your Kindle, http://www.amazon.com/dp/B0051U9N4S, your Nook, http://www.barnesandnoble.com/w/tai-chi-in-a-chair-cynthia-quarta/1031408662?ean=2940012924278&itm=1&usri=tai%2bchi%2bin%2ba%2bchair, or your PC, http://www.scribd.com/doc/55904253/Tai-Chi-in-a-Chair

Exercise #173 – Breathing Exercises to Relieve Allergies and Sinus Problems, Part 5


Welcome to Healing T’ai Chi!

…the award-winning blog of seated Tai Chi and Qigong exercises to balance mind, body and spirit for people of all ages and levels of fitness.

(sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)

“Tao produces them
Virtue raises them
Things shape them
Forces perfect them

Therefore all things respect the Tao and value virtue
The respect for Tao, the value of virtue
Not due to command but to constant nature.”

Tao Te Ching #51:1,2, translated at http://www.taoism.net

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The following exercise is an acupressure routine to relieve the symptoms and discomfort of allergies.  You can use these points or a combination of them as often as you need to during the day or every day.  This combination is taken from Michael Reed Gach’s book, Acupressure’s Potent Points.  If you haven’t already, do purchase this wonderful book.  It is due to be released as an ebook in early November 2011.

 Acupressure allergy routine #1:

  1. Begin by sitting comfortably with your back supported by the back of your chair, feet shoulder-width apart.  Take 6 slow, thoughful breaths in and out through your nose (if possible).
  2. Rub and press with the thumb of one hand on the top of the other arm about 21/2 finger widths above the outer wrist crease.  This point is in the middle of the top of your arm.  Hold your thumb on this point for at least one full minute.
  3. See the illustration below:
  4.  Now , using your fingertips and the heel of your hand, grasp the muscles on both sides of the back of your neck and hold for no less than a full minute.
  5. Below is an illustration of the proper positioning of the hands on the back of your neck:
  6.  Remain seated for a few more minutes, breathing slowly in and out through your nose.  If you are still very congested use the additional acupressure point below to clear your sinuses and nasal passages.

Drilling Bamboo (B 2):

  • Locate the acupressure point labeled B2.
  • Press firmly on this point on both sides of your nose with the thumbs of your hands.
  • Continue pressure on these points for at least a full minute.  You may use these points frequently throughout the day if necessary.

Benefits:  This acupressure point is very effective in relieving sinus pain and pressure, headaches, blurry vision as well as red and watery eyes.

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.

~~~~~~~~~

Sign up for instant delivery of each new blog post to your email inbox by typing in your email address in the upper corner of the right hand column.

~~~~~~~~~

This week’s featured item from the Healing Tai Chi Store:

http://www.healingtaichi.com/30-301668-B000BBOVAI-Feng_Shui_Harmony.html

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The blog just for kids: millicentmouse.wordpress.com


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With winter approaching, it’s time to start preparing for the cold and flu season:  http://www.prevention.com/health/health/health-concerns/11-ways-to-avoid-colds-and-flu/article/0c3266263d803110VgnVCM20000012281eac____

Natural remedies to help your family prevent the flu:  http://www.all4naturalhealth.com/how-to-prevent-the-flu.html

Seated exercises just for seniors:    

Learn ancient health secrets to reduce stress.  Download your copy of T’ai Chi in a Chair ebook now available for your Kindle, http://www.amazon.com/dp/B0051U9N4S, your Nook, http://www.barnesandnoble.com/w/tai-chi-in-a-chair-cynthia-quarta/1031408662?ean=2940012924278&itm=1&usri=tai%2bchi%2bin%2ba%2bchair, or your PC, http://www.scribd.com/doc/55904253/Tai-Chi-in-a-Chair

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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.

Exercise #172 – Breathing Exercises to Relieve Allergies and Sinus Problems, Part 4


Welcome to Healing T’ai Chi

…the award-winning blog of seated Tai Chi and Qigong exercises to balance mind, body and spirit for people of all ages and levels of fitness.

(sponsored by theExercise Equipment Super Store and the Healing Tai Chi Store)

“I have three treasures
I hold on to them and protect them
The first is called compassion
The second is called conservation
The third is called not daring to be ahead in the world
Compassionate, thus able to have courage
Conserving, thus able to reach widely
Not daring to be ahead in the world
Thus able to assume leadership
Now if one has courage but discards compassion
Reaches widely but discards conservation
Goes ahead but discards being behind
Then death!
If one fights with compassion, then victory
With defense, then security
Heaven shall save them
And with compassion guard them.”

Tao Te Ching #67:2, translated at http://www.taoism.net

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This week’s exercise combines  slow and thoughtful breathing with massage and an acupressure point.  Make sure you are in a comfortable chair in a quiet space in your home.  Relaxing music and the soothing sounds of a tabletop waterfall or fountain can set the stage for a refreshing interval in your busy day.  Please take a look at the music suggested below in the section entitled “This Week’s Featured Items from the Healing Tai Chi Store”.

Opening the sinuses:

  1. Begin sitting as usual with  your feet flat on the floor, shoulder-width apart.  Take 3 slow, controlled breaths in through your nose and out through your mouth.
  2. Beginning at the side of your nose about midway, slide your fingers down and then out underneath your cheekbones until you are directly underneath the pupils of your eyes.
  3. Continue sliding your fingers downward and underneath your cheekbones for about 12 repetitions as you breathe in and out through  your nose only.
  4. Using your thumbs, press up underneath your eyebrows where the bridge of the nose meets the ridge of the eyebrows.
  5. Continue pressing with both thumbs for no less than a full minute while again breathing slowly in and out through your nose.

Center of Power (CV 12) :

  • Click on the illustration above from Gach’s vook, Acupressure’s Potent Points, to enlarge your view.
  • Locate the acupressure point labeled CV 12 about midway between your belly button and the base of your breastbone..
  • Using the fingertips of both hands, press upward on this point while leaning slightly forward with your upper body for a full minute.  While you are pressing on this effective point, breathe deeply.

Caution:  Do not use this point if you are or have recently been seriously ill.

Benefits:  This effective point will relieve frustration, emotional stress, headaches and will help to balance and harmonize the stomach.

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.

~~~~~~~~~

Sign up for instant delivery of each new blog post to your email inbox by typing in your email address in the upper corner of the right hand column.

~~~~~~~~~

This week’s featured item from the Healing Tai Chi Store:
http://www.healingtaichi.com/blended-301668-B0000000BH-Music_for_Healing.html  

 

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Keep the kids busy after school and on weekends at Millicent’s blog: http://millicentmouse.wordpress.com

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Circle breathing:  http://www.prevention.com/health/health/emotional-health/stress-and-circle-breath/article/f47a8169c1903110VgnVCM20000012281eac____ 

Herbal remedies:  http://www.all4naturalhealth.com/herbal-allergy-relief.html 

Exercise video: 

Learn ancient health secrets to reduce stress.  Download your copy of T’ai Chi in a Chair ebook now available for your Kindle, http://www.amazon.com/dp/B0051U9N4S, your Nook, http://www.barnesandnoble.com/w/tai-chi-in-a-chair-cynthia-quarta/1031408662?ean=2940012924278&itm=1&usri=tai%2bchi%2bin%2ba%2bchair, or your PC, http://www.scribd.com/doc/55904253/Tai-Chi-in-a-Chair

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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.