Exercise #130 – Oxygenate to Reduce Stress and Improve Your Health, Part 8


Welcome to Healing T’ai Chi

…the award-winning blog of Tai Chi and Qigong seated 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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“Not knowing constancy, one recklessly causes trouble
Knowing constancy is acceptance
Acceptance is impartiality
Impartiality is sovereign
Sovereign is Heaven
Heaven is Tao
Tao is eternal
The self is no more, without danger.”

 

Tao Te Ching #16:3, translated by www.Taoism.net

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In this post, we continue our breathing exercises.  I encourage you to experiment in order to find the best combination of breathing exercises for you.  All of the exercises are helpful and healthful but everyone’s needs are different.  The one rule that applies to all of us is that of caution.  Always approach each new exercise carefully.  Pay attention to your body’s reaction.  Since we are practicing these exercises while seated there is not much danger even if you should become lightheaded.  Nevertheless, any reaction such as lightheadedness or dizziness is a signal to stop.

One breath in three:

  1. Sit as usual with your feet flat on the floor, shoulder-width apart.  Tuck your hips slightly underneath you so that your back is fully supported by the back of your chair.
  2. Breathe in lightly in a shallow breath through your nose as you raise your arms up to shoulder height in front of your chest.
  3. Take another small breath in through your nose (without having exhaled) and lift your arms straight out to the side still at  shoulder height.
  4. Take another small breath in through your nose, again without exhaling first, and lift your arms straight overhead.
  5. Now exhale slowly through your mouth as you lower your arms back down to their original position.

Acupressure point:

  • Click on the illustration above to enlarge your view.  We are going to use the acupressure points Lu 9 and Lu 10 in an exercise described in Michael Reed Gach’s wonderful book, Acupressure’s Potent Points.
  • Find the point Lu 9 on the picture above and press with the thumb of your other hand on this point which is on the wrist crease beneath the base of the thumb.  Breathe in slowly and thoughtfully for several breaths.
  • Now press on the acupressure point labeled Lu10 and breathe in and out for several breaths again.
  • Change hands and repeat.
  • When you have pressed on the 2 points on each hand, make a fist of one of your hands and briskly (but lightly) run your knuckles back and forth over these 2 points for a full minute.
  • Then change hands and repeat with the other fist for the same amount of time.

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 email notices of each new post directly to your inbox by filling out the form at the top of the right-hand column.

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 Parents and grandparents – if  you have a little one in your house, help them log on to Millicent’s blog at http;//millicentmouse.wordpress.com.

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Optimism for Happiness and Health Featured item of the week from the Healing Tai Chi store: http://www.healingtaichi.com/blended-none-B001QDMZV2-Optimism_for_Happiness_and_Health.html

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Click on the links below for sites that feature products for your fitness program or informative blogs to help you live a healthier life:

Find great deals on Tai Chi, Martial Arts, Yoga, Pilates and Feng Shui products at http://healingtaichi.com

Find brand name products for home exercise equipment at Exercise Equipment Super Store.

Everyday low prices for your home gym at http://www.valufitness.com

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Featured blog/site: http://maris50.wordpress.com/2010/10/02/resources-day/#comment-4

Video: : http://www.ehow.com/video_7288301_seated-resistance-band-exercises.html

Health article: http://www.prevention.com/health/health/health-concerns/hum-more-breathe-better/article/b3e866263d803110VgnVCM20000012281eac____

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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 #129 – Oxygenate to Reduce Stress and Improve Your Health, Part 7


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)

~~~~~~~~~

“Heaven and Earth are everlasting
The reason Heaven and Earth can last forever
Is that they do not exist for themselves
Thus they can last forever.”
Tao Te Ching #7:1, translated by www.Taoism,net

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In this exercise, we will be sitting quietly and simply breathing: we won’t be moving arms or legs or trunk.  Consider this exercise as a “review” of the different breathing methods we have used in previous exercises.   All of the following use “post-birth” breathing which means that the diaphragm is expanded when you’re breathing in and tightening when you’re breathing out.  Here is a list of breathing methods we’ve used in this blog:

 

Cleansing Breath: This breathing method involves inhalation through the nose and exhalation through the mouth.  The diaphragm moves outward when you’re breathing in and tightens when the breath is released through the mouth.  Expelling the air takes longer in this case than drawing breath into the lungs.  This method is helpful to release tension in particularly stressful situations and when performing a Tai Chi form.

Tonic Breath: This method reverses the one above.  This time we breathe in through the mouth and out through the nose.  Again, the diaphragm moves out when we breathe in and tightens when the breath is exhaled.  This method is used when extra energy is required or to increase blood circulation.

Normal Breath: With this method, both inhalations and exhalations are done through the nose.  This is the way we usually breathe unless we have a cold or allergies.  Again, the diaphragm moves outward with inhalations and tightens with exhalations.

Turtle Breath: Turtle breath refers to a method of breathing that is difficult to achieve.  The breaths in this case are so light as to be unnoticeable.  Those who  have reached this level of breath control are able to breathe so effortlessly that they appear not to be breathing at all.

 

Breathing exercise:

  1. Sit as usual with your feet flat on the floor, legs shoulder-width apart.  Tuck your hips slightly under you so that your back is fully supported by the back of the chair.
  2. Begin with the tonic method breathing in through your mouth and out through your nose.  Relax, clear your mind and concentrate on the movement of breath in and out along with the expandion and contraction of your diaphragm. I would suggest at least 12 breaths before beginning the next step.
  3. This time, use the cleansing method i.e., breathe in through your nose and out through your mouth about 12 times.  Concentrate on the movements of breath and diaphragm.
  4. Return to normal breathing so that you are breathing in and out through your nose only.  Repeat 12 times.
  5. Now, try to slow and lighten your breathing as much as possible.   Don’t worry if you don’t perfect turtle breathing right away.  It takes many years of practice to achieve that level of breath control.

 

Acupressure point:

  • Click on the illustration above from the book, Acupressure’s Potent Points to enlarge your view.
  • Find the point labeled K 27.
  • Make a fist with both hands and press on the hollow below the collarbone with your thumbs.  Press firmly on both points for a full minute.

 

Benefits: This useful point will relieve chest congestion, asthma, coughing, anxiety and a multitude of breathing difficulties.

 

 

Remember 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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Don’t forget to sign up to receive each new post directly in your mail box by filling out the form at the top of the right-hand column.

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Featured product from the Healing Tai Chi Super Store: http://www.healingtaichi.com/8-1000-188696923X-Tai_Chi_Walking_A_Low_Impact_Path_to_Better_Health.html

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For kids who love reading and ballet:   http://millicentmouse.wordpress.com.  Read the weekly blog post withyour children or grandchildren them or encourage then to read the blog by themselves. It is 100% G rated.

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Download a free ebook for yourself with daily exercises to stay fit at this link:

http://www.scribd.com/doc/9529497/20Minutes-a-Day-to-Energy-and-Health

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Video of the week: http://www.ehow.com/video_4952953_chair-yoga-seated-cat-cow.html

Blog/site for this week (this site is chock full of information and studies – you may want to bookmark it so you can go back to it later):  http://www.normalbreathing.com/free-downloads.php

Natural remedies:  http://www.all4naturalhealth.com/natural-healing-herbs.html

 

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Click on the links below for sites that feature products for your fitness program or informative blogs to help you live a healthier life.

Find great deals on Tai Chi, Martial Arts, Yoga, Pilates and Feng Shui products at http://healingtaichi.com

Find brand name products for home exercise equipment at Exercise Equipment Super Store.

Everyday low prices for your home gym at http://www.valufitness.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.~

Exercise #128 – Oxygenate to Reduce Stress and Improve Your Health, Part 6


Welcome to the Healing T’ai Chi Blog

…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)

~~~~~~~~~

” Wield the Tao of the ancients
To manage the existence of today
One can know the ancient beginning
It is called the Tao Axiom.”
Tao Te Ching, #14:3, translated by www.Taoism.net

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We will be breathing in and out through the nose only for this exercise and subsequent exercises.  Nasal breathing is more natural than mouth breathing and has many benefits for overall wellness.  The Featured Article toward the bottom of this post explains in detail why we should make every effort to breathe through our noses except when a particular exercise requires exhaling through the mouth.

Diaphragmatic breathing to release negative emotions:

  1. Sit as usual with your feet flat on the floor shoulder-width apart.  Tuck your hips slightly underneath you so that your back is fully supported by the back of your chair.
  2. Breathe in slowly and thoughtfully through your nose as you lift your hands from your lap to the front of your chest.
  3. Breathe out slowly through your nose as you push your hands outward away from, but still in front of, your chest.
  4. Extend your arms as far as possible without locking your elbows.
  5. As you move your arms outward, visualize the movement of energy from your lower abdomen into your chest, down your arms and out through your palms.  Also visualize the release of negative emotions as you push the used up energy out through your palms.

Acupressure point:

  • Cllick on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points to enlarge the view.
  • Find the pressure point labeled CV 17  (Sea of Tranquility).
  • Press firmly on this point for a full minute when ever you are experiencing a particularly difficult time.

Benefits: This effective point relieves nervousness, depression, hysteria and many other emotional imbalances.

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 to receive each new post directly in your email inbox by filling out the form at the top of the right-hand column.

~~~~~~~~~

If you are a parent or grandparent with little ones in your house who like ballet and like to read, please take a look at Millicent Mouse’s blog at http://millicentmouse.wordpress.com.  This blog is 100 % G-rated.

 

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Featured  item for kids from the Healing T’ai Chi Super Store: http://www.healingtaichi.com/blended-1000-1930643845-Breathing_My_Healthy_Body_Ser.html

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Download your free ebook here:

http://www.scribd.com/doc/9529497/20Minutes-a-Day-to-Energy-and-Health

~~~~~~~~~

Click on the links below for sites that feature products for your fitness program or informative blogs to help you live a healthier life:

Find great deals on Tai Chi, Martial Arts, Yoga, Pilates and Feng Shui products at http://healingtaichi.com

Find brand name products for home exercise equipment at Exercise Equipment Super Store.

Everyday low prices for your home gym at http://www.valufitness.com

~~~~~~~~~

Featured article: http://www.normalbreathing.com/index-nasal.php

Featured site/blog: http://adviceforboomers.com/2010/09/27/experts-tips-919-show/#comment-47

Featured video (please click on the link below):

http://www.dailymotion.com/video/xe9rqt_how-to-do-seated-tai-chi-routine_lifestyle

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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 #127 – Oxygenate to Reduce Stress and Improve Your Health, Part 5


Welcome to Healing T’ai Chi

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

~~~~~~~~~

“Let the people have no cunning and no greed
So those who scheme will not dare to meddle
Act without contrivance
And nothing will be beyond control.”
Tao Te Ching #3:3, translated by www.Taoism.net

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This exercise comes to us from the healing art of Yoga.   I have found it to be helpful for clearing my sinuses particularly during allergy season.  However, its purpose in Yoga is quite different.  Yogis believe that we breathe in and out of only one nostril at any given time.   This creates an imbalance between the creative side and the reasoning, analytical side of our brains.   Yoga practitioners use this exercise several times throughout the day to improve their overall health and to  better balance the body and mind.

Alternate nostril:

  1. Sit as usual with your feet flat on the floor shoulder-width apart.  Tuck your hips underneath you slightly so that your back is fully supported by the back of your chair.
  2. Use a finger to hold one of your nostrils closed as you breathe in slowly through the other nostril.  Then close that nostril off with your finger and breathe out through the opposite nostril.
  3. Continue to breathe in through one nostril and out through the other for a total of 6 times.  Then alternate so that you are breathing in through the nostril you were breathing out of and breathing out through the other for a total of 6 times.

You may practice this alternate nostril breathing as often as you wish during the day.  In fact, Yoga masters recommend that you repeat this exercise several times a day.

 Acupressure point:

  • Click on the illustration above from Acupressure’s Potent Points to enlarge your vies.
  • Locate the acupressure point labeled Lu 9 (Great Abyss).
  • Press firmly on this point on either hand for a full minute while breathing in and out slowly and thoughtfully.  You may change hands and repeat.

Benefits: Using this acupressure point frequently will relieve lung problems, coughing from a cold or allergies and asthma.

 

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.

~~~~~~~~~

Don’t forget to sign up for instant delivery of new posts each week free of charge.  You can sign up the service by filling in the form at the top of the right-hand column.

~~~~~~~~~

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

http://www.healingtaichi.com/blended-1000-156455984X-Yoga_Breathing.html

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Parents and grandparents, introduce your little ones to a WordPress blog just for them at http://millicentmouse.wordpress.com

~~~~~~~~~

Click on the links below for sites that feature products for your fitness program or informative blogs to help you live a healthier life.

Find great deals on Tai Chi, Martial Arts, Yoga, Pilates and Feng Shui products at http://healingtaichi.com

Find brand name products for home exercise equipment at Exercise Equipment Super Store.

Everyday low prices for your home gym at http://www.valufitness.com

~~~~~~~~~

Download your free e-book here:

http://www.scribd.com/doc/9529497/20Minutes-a-Day-to-Energy-and-Health

~~~~~~~~~

~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 #126 – Oxygenate to Reduce Stress and Improve Your Health, 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 the Exercise Equipment Super Store and the Healing Tai Chi Store)

~~~~~~~~~

” The Tao that can be spoken is not the eternal Tao
The name that can be named is not the eternal name
The nameless is the origin of Heaven and Earth
The named is the mother of myriad things.”
Tao Te Ching #1, translated by www.Taoism.net

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This exercise continues the oxygenating and breath control exercises we’ve been exploring for the last few weeks.  You will be instructed to expand your rib cage as you breathe in and out.  As always, take care when practicing something new.  You can hurt yourself, make yourself dizzy or lightheaded if you overdo the expanding of your rib cage by breathing more deeply than is natural for you at this stage of your practice.

                            This is a good, simple exercise to use any time throughout the day to re-invigorate and oxygenate or when you are feeling especially stressed.  Use this exercise also to release more energy into your system to reduce the effect of after-lunch sleepiness.

 

Full chest breathing:

  1.  Sit as usual with your feet flat on the floor shoulder-width apart, hips tucked slightly under so that your back is fully supported by the back of your chair.
  2. Breathe in slowly and thoughtfully through your nose expanding not just your diaphragm but your whole rib cage. Hold your breath for just a moment and then breathe out slowly through your mouth.
  3. Continue to breathe in and out while expanding your rib cage for at least t6 repetitions.  Concentrate on your breath and clear your mind of any other thoughts.

 

Acupressure point:

  • Click on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points to enlarge the view.
  • Press firmly on these points while breathing slowly in and out while concentrating on the flow of energy up your trunk and down your arms into the fingers that are pressed on these point.
  • Continue to press on these points for a full minute.  You may use these points any time when necessary.

Benefits: This acupressure point will relieve breathing problems, fatigue, confusion, chest congestion, emotional distress , coughing and asthma.

  

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.

~~~~~~~~~

Don’t forget to sign up to receive each new post directly in your inbox by filling out the form at the top of the right-hand column.

~~~~~~~~~

Parents and grandparents – if you have little ones at home, visit Millicent Mouse’s blog at http://millicentmouse.wordpress.com for information on ballet, videos and projects to keep the kids busy.

  ~~~~~~~~~

This week’s featured product:  http://www.healingtaichi.com/blended-1000-0805042970-The_Breathing_Book_Vitality_Good_Health_Through_Essential_Breath_Work.html

Interesting article:  http://www.prevention.com/health/health/conditions-treatments/exercising-with-asthma/article/d7799c777f803110VgnVCM20000012281eac____

Exercise video: 

Natural remedy for breathing problems:  http://www.all4naturalhealth.com/herbs-for-lungs.html

~~~~~~~~~

Click on the links below for sites that feature products for your fitness program or informative blogs to help you live a healthier life.

Find great deals on Tai Chi, Martial Arts, Yoga, Pilates and Feng Shui products at http://healingtaichi.com

Find brand name products for home exercise equipment at Exercise Equipment Super Store.

Everyday low prices for your home gym at http://www.valufitness.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.~

Exercise #125 – Oxygenate to Reduce Stress and Improve Your Health, Part 3


 

Welcome to

Healing T’ai Chi

…the award-winning blog of Tai Chi and Qigong seated 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)

~~~~~~~~~

 “In governing people and serving Heaven
There is nothing like conservation
Only with conservation is it called submitting early
Submitting early is called emphasis on accumulating virtues
Accumulating virtues means there is nothing one cannot overcome
When there is nothing that one cannot overcome
One’s limits are unknown
The limitations being unknown, one can possess sovereignty
With this mother principle of power, one can be everlasting
This is called deep roots and firm foundation
The Tao of longevity and lasting vision.”

 

Tao Te Ching, #59, translated by www.Taoism.net

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When practicing these breathing exercises, always be careful not to force your breathing to be deeper or slower than is natural for you.  Benefits come from concentrating on your breathing and practicing these exercises every day.   Sit comfortably in a quiet space and let  your mind clear as you center your mind on the movement of your breath in and out.

Diaphragmatic breathing:

  1.  Sit as usual with your feet flat on the floor, shoulder-width apart,  hips tucked slightly underneath you.
  2. Hold your hands over your diaphragm so you can be sure that you are breathing from the correct place.
  3. Breathe in through your nose slowly and with concentration and expand your diaphragm. Hold your breath for a moment and then breathe out slowly through your mouth.
  4. Continue breathing in and out paying particular attention to the natural expansion of your diaphragm.
  5. Again, please be careful not to overdo the diaphrgamatic expansion nor the depth and slowness of your breath beyond your natural limits. 

 Acupressure point:

 

  • Click on the illustration from Michael Reed Gach’s book, Aupressure’s Potent Points to enlarge your view.
  • Locate Great Abyss (Lu 9), at the base of your thumb.
  • Press firmly on this area for a full minute while breathing slowly and thoughfully in through your nose and out through your mouth.

Benefits:  This effective point is beneficial in relieving lung problems, coughing and asthma.  You may use it often during the day if needed.

  

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 product from the Healing Tai Chi Super Storehttp://www.healingtaichi.com/blended-1000-1878812882-The_Best_Friends_Book_of_Alzheimers_Activities_Vol_1.html

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Sign up for instant delivery of each new blog post to your email inbox by filling out the form at the top right hand column.

 

~~~~~~~~~

Download your free e-book at this link:

http://www.scribd.com/doc/9529497/20Minutes-a-Day-to-Energy-and-Health

~~~~~~~~~

This week’s featured blog/site:  http://www.doctoryourself.com/alzheimer.html

Featured video: 

 Natural remedies for Alzheimershttp://www.prevention.com/health/health/natural-remedies/10-best-healing-herbs/article/5d728169c1903110VgnVCM20000012281eac____

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Do you have a child or grandchild with an interest in ballet?  if so, please check out Millicent Mouse’s blog for information about ballet, a video of children in class or performing and a ballet picture to color: http://millicentmouse.wordpress.com.

~~~~~~~~~

Click on the links below for sites that feature products for your fitness program or informative blogs to help you live a healthier life:

Find great deals on Tai Chi, Martial Arts, Yoga, Pilates and Feng Shui products at http://healingtaichi.com

Find brand name products for home exercise equipment at Exercise Equipment Super Store.

Everyday low prices for your home gym at http://www.valufitness.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.~

Exercise #124 – Oxygenate to Reduce Stress and Improve Your Health, Part 2


Welcome to

Healing T’ai Chi

…the award-winning blog of seated exercises based on Qigong and Tai Chi 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)

~~~~~~~~~

“Those who overcome others have strength
Those who overcome themselves are powerful.”
Tao Te Ching, #33:2, translated by www.Taoism.net

~~~~~~~~~

With this exercise, we are continuing our concentrated breathing exercises.  You are still using your lower abdomen to breathe but will include the expansion of your back in this exercise as well.

 

Breathing with your back:

  1. Sit as usual with your feet flat on the floor, shoulder-width apart, hips tucked slightly under.
  2. Hold both hands on your lower abdomen so that you can be sure you’re breathing from the correct area.
  3. Breathe in through your nose slowly and thoughtfully as you expand your lower abdomen and your lower back.  If you can’t tell if your back is expanding at first, visualize the movement and after a few practices you’ll begin to feel your back moving outward.
  4. Continue to breathe in through your nose, expanding your back and abdomen and then contracting both as you breathe out slowly through your mouth.
  5. You can use this breathing exercise as often during the day as you wish.  it is particularly helpful before bedtime or when you are especially stressed.

Acupressure point:

  • Locate the acupressure point labeled Lu 9 by clicking on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points to enlarge your view. This point is called the Great Abyss.
  • Press firmly on this point for a full minute.  You may change hands and repeat the process for another full minute.

Benefits: This potent acupressure point will help relieve lung problems such as coughing and asthma.

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.

~~~~~~~~~

Download your free e-book here:

http://www.scribd.com/doc/9529497/20Minutes-a-Day-to-Energy-and-Health

~~~~~~~~~

Don’t forget to sign up for our posts to be emailed directly to your inbox by filling out the form in the right-hand column at the top of the page.

~~~~~~~~~

If you are a parent or a grandparent, please invite your child to log on by themselves (it is absolutely G rated!) or help them to log on to Millicent Mouse’s blog at this link: http://millicentmouse.wordpress.com.

There are new posts each week about ballet and ballet classes for young children.  Each week there is a new video of children in class or performing and a picture that you can print out for your little one to color.

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Save 26% on this book at the Healing Tai Chi Super Store:

http://www.healingtaichi.com/blended-1000-0736074333-ACSMs_Exercise_Management_for_Persons_with_Chronic_Diseases_and_Disabilities_3rd_Edition.html

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This week’s featured site/blog:

http://www.personalliberty.com/alternative-medicine/release-the-mind-relieve-the-pain/?rmid=2010_08_24_PLA&rrid=243510944

Featured video:

Natural remedies for Parkinson’s: http://www.regenerativenutrition.com/natural-supplements-cure-parkinsons-disease.asp

 

Click on the links below for sites that feature products for your fitness program or informative blogs to help you live a healthier life:

Find great deals on Tai Chi, Martial Arts, Yoga, Pilates and Feng Shui products at http://healingtaichi.com

Find brand name products for home exercise equipment at Exercise Equipment Super Store.

Everyday low prices for your home gym at http://www.valufitness.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.~

Exercise #120 – Exercise and Energize Your Legs and Feet, Part 10


 

 

Welcome to

Healing T’ai Chi

…the award-winning blog of seated Qigong and Tai chi 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)

~~~~~~~~~

“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 by ww.Taoism.net

~~~~~~~~~

This exercise will stretch your legs all the way from your hip joints to the soles of your feet.  Your thigh will be resting on the edge of your chair so you don’t need to be concerned about straining your muscles.  Always approach a new exercise cautiously and, if you have a recent injury or have had surgery in the area we are stretching, consult your health care practitioner before trying the exercises.

Bow stance to the back:

  1. Begin sitting as usual.  Take 3 slow, thoughtful breaths before you begin.
  2. Angle yourself on your chair so that you can extend your right leg slightly behind you.
  3. Breathe in slowly through your nose.  Breaathe out through your mouth while you extend your right leg to its full extension without locking your knee.  Keep your foot flat on the floor if possible.  if your heel comes off the floor as you extend your leg, go only as far as you can and still keep your foot flat on the floor.
  4. As you breathe in, bring your leg back to the original position.
  5. Continue to extend your leg to the back at least 6 times.
  6. Return to your forward position on your chair and breathe in and out slowly 3 times.
  7. Angle yourself on your chair so that you can extend  your left leg behind you and repeat steps 3 through 5 for the same number of times (a minimum of 6).
  8. Return to the forward-facing position on your chair and breathe in and out slowly for a total of 3 times.

Reflexology point:

  • Click on the illustration from CirclesofLight.com above to enlarge your view.
  • Locate the point on the top of the foot on the outside edge labeled “Knee/Leg”.
  • Massage in a circular motion on this point for a few seconds.  Then press firmly on the point for at least 30 seconds.  You can repeat the massage and pressure on the same foot or change feet and repeat.
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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Download your e-book here:

http://www.scribd.com/doc/9529497/20Minutes-a-Day-to-Energy-and-Health

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This week’s special buy at the Healing Tai Chi Store: http://www.healingtaichi.com/blended-1000-0873229525-Strength_Training_for_Seniors_An_Instructor_Guide_for_Developing_Safe_and_Effective_Programs.html

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This week’s featured blog/site: http://suntaostudio.wordpress.com/2010/07/28/tai-chi-benefit/

 

Featured article of interest: http://www.mayoclinic.com/health/exercise-and-stress/SR00036

Home remedy: http://www.natural-homeremedies.com/homeremedies_depression.htm

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Find great deals on Tai Chi, Martial Arts, Yoga, Pilates and Feng Shui products at http://healingtaichi.com

Find brand name products on home exercise equipment at Exercise Equipment Super Store.

Everyday low prices on equipment for your home gym at http://www.valufitness.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.~

 

Exercise #119 – Exercise and Energize Your Legs and Feet, Part 9


 

 

 

Welcome to

Healing T’ai Chi

…the award-winning blog of seated Qigong and Tai Chi 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)

~~~~~~~~~

“Heaven and Earth are everlasting
The reason Heaven and Earth can last forever
Is that they do not exist for themselves
Thus they can last forever.”
Tao Te Ching, #7:1, translated by www.Taoism.net

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 In this exercise we will be stretching out our legs from the hip all the way to the ankle.  When you stretch your leg as far as it can comfortably go, make sure you don’t lock your knee.  Remember to always be cautious when learning a new exercise.  Stop if you feel pain, cramping or stress on the leg muscles: you may have to reduce the length of your stretch.

 

Bow stance to the side:

  1. Sit as usual with your back against the back of your chair, feet flat on the floor shoulder-width apart.  Take 3 slow breaths before your begin.
  2. Slide to the side of your chair (your back will no longer be supporte dy the chair) and stretch your right leg out to the side.  Hold the leg at the fullest stretch possible without locking your knee while you breathe in an out slowly for a count of 6 breaths.
  3. Breathe out as you return your foot to the front of your chair.
  4. Repeat using the left leg and hold for a slow count of 6 breaths.  Again, breathing out as you return you foot to the front of your chair.
  5. Continue to alternate legs with the breathing holds for a complete set of 6 leg stretches or 3 on each side.

 

 Acupressure point:

  

  • Click on the illustration above from Michael Reed Gach’s Acupressure’s Potent Points to enlarge your view.
  • Find the point marked St 36.  This point is called the Three Mile Point.
  • Press firmly on this point on one leg at a time or both legs at the same time for no less than a full minute.  Breathe slowly in an out as you press on this point.

Benefits:  This effective point is helpful for joints, will strengthen the whole body, relieve indigestion and alleviate much of the fatigue that results form dealing with the pain of arthritis.

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.

~~~~~~~~~

Download your free e-book at this link:

http://www.scribd.com/doc/9529497/20Minutes-a-Day-to-Energy-and-Health

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This week’s featured blog/site: : http://curtremington.com/

Inspirational video:  http://www.cryofthespirit.com/birdsing.html

Home remedy for arthritis: http://www.all4naturalhealth.com/natural-remedies-for-arthritis.html (always check with your health care provider before undertaking any dietary changes even for a short period of time.)

Article of interest: http://arthritis.webmd.com/news/20090604/tai-chi-may-ease-arthritis-pain

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If you’re a regular visitor to this blog, why not have each new post sent directly to your email inbox? Fill out the form in the right-hand column labeled “email subscription” and the new posts will be automatically sent to your inbox.

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Find great deals on Tai Chi, Martial Arts, Yoga, Pilates and Feng Shui products at http://healingtaichi.com

Brand name products for home exercise equipment at Exercise Equipment Super Store.

Everyday low prices on fitness equipment for your home gym at http://www.valufitness.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.~

 

 

Exercise #112 – Relax and Energize Legs and Feet, Part 2


 

 

Welcome to

Healing T’ai Chi

…the award-winning blog of seated Qigong and T’ai Chi 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)

~~~~~~~~~

“Let the people have no cunning and no greed
So those who scheme will not dare to meddle
Act without contrivance
And nothing will be beyond control.”
Tao Te Ching #3, translated by www.Taoism.net

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 This is the second exercise in which we concentrate on our lower limbs.  Ankles will become more flexible with regular practice and at the same time the muscles of our calves and our Achilles tendons will get a good, safe stretching.

 

Pulling toes back:

  1. Begin sitting as usual with your back fully supported by the back of your chair (hips tucked under).  Keep your legs shoulder-width apart as much as possible throughout this exercise.
  2. Breathe in slowly and thoughfully.  As you breathe out, pull your toes off the floor slowly back toward your ankles. 
  3. When you’ve reached the full stretch, hold for 3 more breaths in and out and then slowly return your toes to the floor.
  4. Reverse and repeat with your other foot for the same number of breaths in and out.
  5. Continue to alternate feet for a total of 6 times with each foot.  Again, if your muscles or feet cramp at any time, reduce the pull until you can practice the exercise without pain or cramping.

Ear point:

  • Click on the illustration above to enlarge the view.  Find the point marked “ankle”.
  • Massage the area for 60 seconds and then press firmly for another full minute.
  • You may repeat the steps above on your other ear if you wish.

 

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.

~~~~~~~~~~

Download your free e-book here:  http://www.scribd.com/doc/9529497/20Minutes-a-Day-to-Energy-and-Health

This week’s featured site/blog:

 http://www.naturallifestyle.net

Featured video:

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

http://robertscottbell.blogspot.com/

http://thepeopleschemist.com/blog/

http://www.myhealthfountain.com

http://www.fitness-health-guide.com/

http://www.naturallifestyle.net/

http://www.healers2006.co.uk/

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