Exercise #83 – Energize the Gateway between Mind and Body 1

 

Welcome to

Healing T’ai Chi

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

(Sponsored by the Exerciseline Super Store)

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“The valley spirit never dies;
It is the woman, primal mother.
Her gateway is the root of heaven and
Earth.
It is like a veil barely seen.
Use it; it will never fail.”

Tao Te Ching #6, translated by Gia Fu Feng and Jane English

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Chinese medical practitioners believe that the neck and upper shoulder area constitute the gateway between mind and body and their interactions.  Because tension often settles in this area the exercise below is one you will want to use often.  

1. Sit as usual with your feet flat on the floor shoulder-width apart.  Tuck your hips under you so that your back is completely supported by the back of your chair.  If your legs are too short to reach the floor, put a foot rest under your feet for the duraation of the exercise.
2. Tilt your head forward toward your chest as you breathe out.
3. Breathe in and return your head to the upright position.  Breathe out again and gently lower your head backward.  (If you have had a serious neck injury and/or surgery, consult your physician before using this exercise.)
4. Breathe in again and return your head to the upright position.  Continue lowering your head to your chest and then backwards at least 6 times.
5. Let your head bend over toward your left shoulder as you breathe out.  Then, breathe in and return your head to the upright position.
6. Continue alternating left and right at least 6 times.  Sit quietly and breathe in and out slowly and with concentration for a few seconds.

Use the pressure point Shoulder Well (GB21) to enhance your exercise session.

 

(illustration from Acupressure’s Potent Points)

• You can find this effective point at the top of the shoulder one to two inches out from the base of the neck which is the tightest spot on the muscle.
• Press firmly on this point for at least 30 seconds on each shoulder.

Benefits:  Use this point often to relieve a stiff neck, shoulder tension, irritability and poor circulation.

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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Featured video:

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Don’t forget…you can find great deals on home exercise equipment at the Exercise Equipment Super Store.

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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 #80 – Relieving Nasal Congestion 2

  

 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.

(sponsored by Exerciseline.com)

~~~~~~~~~

The highest good is like water.

Water gives life to the ten thousand

things and does not strive.

It flows in places men reject and so is

like the Tao.

Tao Te Ching # 8, translated by Gia Fu Feng & Jane English

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Relieving Nasal Congestion #2

 

This is a very effective way to relieve pressure and stuffiness in your sinuses.  

1. Breathe through your nose only during this exercise.  Sit back in your chair as usual or rest your elbows on a tabletop to give yourself more leverage.
2. Press your middle fingers or thumbs firmly on the indentations of the inner eye socket where the bridge of the nose meets the bony ridge of your eyebrows.
3. Continue to press on these spots for at least a full minute.  Then, pinch your eyebrows lightly between your thumbs and index fingers and slide your fingers from the inner edge (the area closest to your nose)to the outer edge of your eyebrows.  Continue to slide your fingers from the spot closest to your nose to the end of your eyebrows at least 12 times. 

 Try the pressure point Penetrate Heaven (B 7) to supplement the exercise above.

(from Acupressure’s Potent Points by Michael Reed Gach)

• To find this point, slide your fingers from the backs of your ears to the top of your skull.
• About 1 thumb width below the center of your skull is the pressure point, Penetrate Heaven (B 7).
• Press firmly on one or both sides for at least a full minute.  You can use this effective point as often as you wish.

Benefits: This is an effective point to relieve headaches, a stuffy nose, a weak sense of smell or nasal and head congestion.

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.

~~~~~~~~~

This week’s featured site/blog:

http://maximumwellness.wordpress.com/2009/09/13/an-environmentally-safe-wellness-program-part-ii/

Featured video:

http://www.youtube.com/watch?v=DTgVDjffxns

Don’t forget…You can find great deals on home exercise equipment at the Exercise Equipment Super Store.

 

http://www.joansweightloss.com

http://mybodysite.com/Publish/index.php

http://www.reikibyrockie.com

Download your free e-book here:

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 #43 – Elbow Pushing in Goose Stance

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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.
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. 

1. As you breathe in, move your left foot forward slightly.  Place one hand over the other with your elbows completely bent.
2. Lean forward slightly and twist your waist to the left pushing your elbow upward as far as possible.
3. 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.
4. As you breathe slowly in again, move your right foot forward slightly and place one hand over the other.
5. Lean forward a little bit and, as you exhale, do 4 twists to  your right.
6. Inhale and return to the center and upright position bringing your right foot back in line with your left.
7. 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.

• This point is located on the lower edge of your rib cage about one-half inch inward from the nipple line.
• 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. 

 

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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.~