Happy Thanksgiving

…from all of us at Healing T’ai Chi

 The year has turned its circle,
The seasons come and go.
The harvest all is gathered in
And chilly north winds blow.

 Orchards have shared their treasures,
The fields, their yellow grain,
So open wide the doorway —
Thanksgiving comes again!

~~~~~~~~~

We will be back next week with a new healing T’ai Chi/Qigong seated exercise.  See you then.

Welcome to

Healing T’ai Chi

…the award-winning blog of seated T’ai Chi and Qigong exercises to balance mind, body and spirit for people of all ages and levels of fitness.

(brought to you by the Exercise Equipment Super Store)

~~~~~~~~~~

“Cut open doors and windows to create a room
In its emptiness, there is the function of a room

Therefore, that which exists is used to create benefit
That which is empty is used to create functionality.”

Tao Te Ching #11, translation by Derek Lin

~~~~~~~~~ 

 This exercise will massage and re-vitalize all your internal organs, stimulating their resistance to disease and strengthening your immune system.  

 Your posture should be the same as in previous sessions,  When you’re facing forward, breathe in through your nose as you expand your diaphragm.  Then breathe out slowly through your mouth until you have completed the twist.

 Torso twists:

1.  Hold your hands in front of your shoulders, palms facing away from you.  Take a deep breath through your nose expanding your diaphragm.
2. Twist from the waist to the left as you breathe out slowly, pushing your arms out until they are fully extended but without locking your elbows.  Pause in your breathing for a second and then begin breathing in again as you twist back to face forward.
3. Immediately begin breathing out as you twist to the right and extend your arms.  Remember to visualize the movement of your ch’i as it travels from your lower dan tien (3 finger-widths below your belly button in the center of your body).  Direct your ch’i upward through your chest to the shoulders and down your arms to your hands. 
4. Release the used-up energy through your palms.  Pause for a moment in your breath cycle before your begin breathing in again and return to face forward.
5. Continue alternating from side to side with special attention to the “gathering” of your breath and ch’i  and the “releasing” of the stale breath and used-up energy.  I would suggest no less than 12 repetitions or 6 on each side.

Reflexology exercise:

Whether you have problems with your liver or are just interested in keeping this very important organ healthy and strong, the technique below can be of great benefit.

• Cross one leg over the thigh of your other leg so that you can easily reach the bottom of your foot.  You may lie down to do this or sit in a chair. Pick the position that  is the most comfortable for you.
• Beginning at the back of the heel and using both thumbs, slide your thumbs alternately ( i.e. the right one than the left one)back and forth  in  a sawing motion across the your heel working your way up to just below your toes.
• Reverse the direction from toes to the end of your heel.  Change feet and repeat.

Benefits:  Use this massage technique daily to strengthen your liver.  It is also beneficial to relax sore, tired feet.

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 blog/site:

 http://www2.macleans.ca/2009/11/10/antibiotic-use-threatens-healthcare/

Featured video:

 http://www.youtube.com/watch?v=jOIxRYc9GnQ

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/

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

Welcome to

Healing T’ai Chi

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

~~~~~~~~~

“The greatest virtue is to follow Tao and Tao alone.
The Tao is elusive and intangible
Oh, it is intangible and elusive, and yet within is image.
Oh, it is elusive and intangible, and yet within is form.
Oh, it is dim and dark, and yet within is essence.
This essense is very real, and therein lies faith.
From the very beginning until now its name has never been forgotten.
Thus I perceive the creation.
How do I know the ways of creation?
Because of this.”

Tao Te Ching #21, translated by Gia Fu Feng and Jane English

~~~~~~~~~

In this exercise we will be loosening and relaxing our shoulders.  Don’t try to breathe in time with the movements just breathe normally.  However, it is always a good idea to take 3 to 6 slow diaphragmatic breaths in through your nose and out through your mouth before beginning each exercise. 

 Shoulder shrugs and circles:

1. Begin seated as usual with your feet flat on the floor shoulder-width apart, hips tucked under.
2. Lift your shoulders toward your ears and then let them drop, remaining completely relaxed so that they drop of their own accord.
3. Repeat the shoulder “shrugs” 6 to 12 times then circle both shoulders backward for the same number of times you “shrugged” them.
4. Reverse and repeat the same number of circles forward staying relaxed throughout.
5. Complete the exercise with 3 repetitions of Centering Ch’i as described below.

 Centering ch’i:

1. Breathe in through your nose tightening your abdomen as you do so.  (Note that this is  the opposite of the way we breathe during the other exercises.)
2. Lift your arms out to the side, slowly twisting them so that your palms will be facing the ceiling when over your head (toward the back of your head so that your hands are directly over the 3 major pressure points).
3. Your arms are twisted so that the ch’i is “locked”.  Look  upward as though you can see your hands through your head.
4. Breathe out through your mouth and release the ch’i quickly by turning your  hands so that the palms are now facing downward.
5. Lower your arms slowly as you breathe out and release just your lower abdomen, returning your arms to the position in front of the lower dan tien.  Remember – this lower ch’i storage area is about 3 finger-widths below your belly button in the center of the body. 

 Acupressure point:

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

•  Gates of Consciousness (GB20) is located at the back of the head below the base of the skull.  You can find this point in the hollow between the 2 large vertical neck muscles.
• Press firmly on one point or on both points at the same time for no less than a fulll minute as often as necessary.

Benefits:  This effective pressure point will relieve a stiff neck, a headache or arthritis of the 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.

  ~~~~~~~~~

This week’s featured site/blog:

 http://freedomoftruth.wordpress.com/2009/10/28/h1n1-vaccine-dangers-in-canada-and-the-u-s/

Featured video:

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

Find great deals on home exercise equipment at the Exercise Equipment Super Store.

http://www.joansweightloss.com

http://discoverandrecover.wordpress.com

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

http://www.reikibyrockie.com

http://rsbell.com/radio/

http://thepeopleschemist.com/blog/

Download your free e-book here:

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

Welcome to

Healing T’ai Chi

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

~~~~~~~~~

“ It is more important
To see the simplicity,
To realize one’s true nature,
To cast off selfishness
And temper desire.”

Tao Te Ching #19, translated by Gia Fu Feng and Jane English
~~~~~~~~~ 

This exercise is a continuation of movements from the previous 2 posts.  We are striving to energize the neck and shoulders to relieve discomfort and loosen the muscles that often become stiff from tension or because we spend a lot of time hunched over a computer.

1. When you complete your last head rotation, breathe in and then turn your head to look over your shoulder as you breathe out.
2. Return to the center and allow your eyes to focus forward.  Breathe in again and then turn your head to look over your other shoulder.
3. Continue to alternate head turns for at least 6 times over each shoulder.
4. Now, begin turning your head again from side to side but this time, look to the side and up toward the ceiling.  Always follow the movements of your head with your eyes so that you also benefit from exercising your eyes.
5. Return to the center after each look to the side and up.  As  you return, look at the wall opposite you and focus on that spot as you breathe in again.  This will prevent you from getting dizzy from turning from side to side.
6. Repeat head turns and looking up from side to side for at least 12 times.   When finished, sit with your eyes closed while you breathe slowly in and out, concentrating on the movement of your breath and energy.

Use the pressure point  Heavenly Pillar (B10) to complete your exercise session.

(illustration from Acupressure’s Potent Points)

• You will find this effective presure point on the back of your neck on the 2 large ropy muscles.
• Press on both muscles with your fingers about1/2 inch below the base of the skull.

Benefits:  Heavenly Pillar will help relieve stress and exhaustion as well as a stiff neck or a sore throat.

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 blog/site:

http://drkellysennholz.wordpress.com/2009/10/19/dr-kelly-sennholz-does-vitamin-e-prevent-lung-cancer/

Featured video:

http://www.youtube.com/watch?v=QduOZS33reo

Find great deals on home exercise equipment at the Exercise Equipment Super Store.

http://www.joansweightloss.com

http://discoverandrecover.wordpress.com

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

http://www.reikibyrockie.com

Download your free e-book here:

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

Welcome to

Healing T’ai Chi

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

~~~~~~~~~

“ In dwelling, be close to the land.
In meditation, go deep in the heart.
In dealing with others, be gentle and
kind.
In speech, be true.
In ruling, be just.
In daily life, be competent.”

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

~~~~~~~~~

We are continuing with our exercises to relax and energize the neck and shoulders.  Traditional Chinese Medicine considers this area of the body to be the gateway between the mind and the body and, as such, to be an area where tension and negative emotions tend to settle.   

1. Sit as usual with your feet flat on the floor shoulder-width apart.
2. When you complete the last head bend from the previous exercise, drop your head to one shoulder (no straining, please) and then the other.
3. Count 6 complete head drops alternating sides.  On the 6th head lean, circle your head down toward your chest and then back up to the center position 6 times. 
4. When you complete the last circle, lean or drop your head to your shoulder 6 times alternating sides. 
5. On the 6th head lean, circle your head again down to your chest and back to upright position 6 times.   These circles are really half circles in that you don’t drop your head backwards when rotating it.
6. When you complete the head leans and circles, sit quietly for a few moment while you breathe in and out slowly and with concentration.

 Try the pressure point Wind Mansion (GV 16) to complement your exercise session.

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

• You will find this point in the center of the back of your head in the large hollow directly beneath your skull.
• Press firmly on this point for a full minute.

Benefits: This point is good for your eyes, ears, nose and throat.  It will relieve headaches vertigo or a stiff neck 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.

~~~~~~~~~

This week’s featured blog/site:

http://sadaaf.wordpress.com/2009/10/16/vinegar/

Featured video:

http://www.youtube.com/watch?v=2QjCmnQdoHA

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

http://www.normshealy.com/

http://www.rsbell.com/radio/index.php

http://www.thepeopleschemist.com/

Get your free e-book here:

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

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)

~~~~~~~~~

“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

~~~~~~~~~

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.

~~~~~~~~~

This week’s featured blog/site:

http://jeanetteeleff.wordpress.com/2009/10/09/vitality-for-today/

Featured video:

http://www.youtube.com/watch?v=nkjH8uB9IGE

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

http://www.normshealy.com/

http://www.rsbell.com/radio/index.php

http://www.thepeopleschemist.com/

Get your free e-book here:

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

 Welcome to

Healing T’ai Chi

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

(sponsored by Exerciseline.com)

~~~~~~~~~

“Empty yourself of everything.
Let the mind become still.
The ten thousand things rise and fall
while the Self watches their return.
They grow and flourish and then
return to the source.
Returning to the source is stillness,
which is the way of nature.
The way of nature is unchanging.
Knowing constancy is insight.
Not knowing constancy leads to
disaster.”

Tao Te Ching #16, translated by Gia Fu Feng & Jane English

~~~~~~~~~

These exercises provide an effective method to relieve migraines and headaches or to clear head congestion caused by allergies, sinusitis or a cold.

1. Sit up in bed or in a comfortable chair in a quiet area of your house. 
2. Rub your head all over as though you were shampooing your hair for at least a full minute.
3. Then, using your thumb and index finger press upward against the hollows of the eye socket closest to the bridge of your nose.
4. At the same time, press the thumb of your other hand in the center hollow of your neck directly underneath your skull.
5. Hold your fingers at these two areas while you breathe in and out slowly through your nose for a full minute.
6. Return your hands to your lap and breathe in and out through your nose again for a few seconds.

Complete your head clearing session with the pressure point Bigger Rushing (LV 3).

• If you are sitting in a chair, use the heel of one foot to press on this point on your other foot.  If you are sitting on your bed, cross one leg over the other and press on this point with the thumb of your hand.  Press firmly for a full minute on each foot.
• Reverse hands and feet and press firmly on this spot for another full minute.

Benefits: This particular point will relieve headaches, eye fatigue, allergies and 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.

~~~~~~~~~

This week’s featured blog/site:

http://baptistplanet.wordpress.com/2009/09/29/lie-to-me-my-parents-did/

Featured video:

http://www.youtube.com/watch?v=wvwi6MMXCnU&feature=PlayList&p=2B92CD16CCAFE11E&playnext=1&playnext_from=PL&index=8

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:

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

Welcome to

Healing T’ai Chi

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

(sponsored by Exerciseline.com)

~~~~~~~~~

“Sometimes breathing is hard,
sometimes it comes easily;
Sometimes there is strength and
sometimes weakness;
Sometimes one is up and sometimes
down.”

Tao Te Ching #29

~~~~~~~~~~

Clearing Head Congestion

This exercise will help relieve earaches, head congestion and plugged ears due to a cold or the flu.  It can be used often without any adverse effects.  However, you may not be able to do this exercise if you wear hearing aides.  As always, consult your health care provider.

Sit as usual with your feet flat on the floor shoulder-width apart to allow your energy to flow freely.  Your back should be supported by the back of your chair.  Don’t worry about timing your breathing with your movements for this exercise.

1. Using your thumbs, rub behind your ears in the general area of the mastoids.
2. Continue to rub briskly for a full minute. 
3. Then, cup your ears with your hands and release continuing for a total of 12 times.  
4. Repeat the behind-the-ear rub then cup your ears again.
5. Complete your session by sitting quietly with your eyes closed and breathe in and out slowly with concentration for a minute or two.

Try any of the acupressure points in front of the ear (Ear Gate, TW21, Listening Place, SI19 or Reunion of Hearing, GB2) to supplement your session.

(illustration from Acupressure’s Potent Point)

• Find the small depression directly in front of the ear.  This point is the Listening Place (SI 19).  One half inch above this point is Ear Gate (TW 21), while Reunion of Hearing (GB 2) is one half inch below.
• Press on any of these points on both ears or on all of them with the pads of your indes, middle and ring fingers.
• Hold these points for 3 minutes while breathing slowly and with concentration.

Benefits:  These points will relieve headaches, toothaches, earaches, hearing problems or TMJ.

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://abluteau.wordpress.com/2009/09/15/with-soap-and-water-or-sanitizer-a-cleaning-that-can-stave-off-the-flu/

Featured video:

http://drtoddcremeans.wordpress.com/2009/09/15/more-on-functional-medicine/

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:

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

 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

~~~~~~~~~

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:

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

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.

~~~~~~~~~

“The Master has no possessions.
The more he does for others,
the happier he is.
The more he gives to others,
the wealthier he is.”

Tao Te Ching #81, translated by S. Mitchell

~~~~~~~~~~

Relieving Nasal Congestion

Now that we’ve arrived at the flu season and incidents of H1N1 are on the rise, I thought this would be a good time to review massage and pressure points that target nasal congestion, coughing, colds, headaches, and ear infections.  So, the subject matter for the next several posts will concentrate on what we can all do to stimulate our immune systems and relieve the miseries of flu and cold symptoms.

 Benefits – The following facial massage relieves nasal congestion by opening the sinus cavities alongside the nose and under the eyes.

Posture – Sit as usual with your back flat against the back of your chair by tucking your hips.  Make sure your feet remain shoulder-width apart and flat on the floor.

1. Sit quietly and take the time to breathe in and out slowly at least 3 times.
2. Place your hands alongside your nose and rub your fingers from the middle of your nose down and across your cheeks underneath your eyes.
3. Repeat at least 12 times and then take 3 breaths slowly in and out to finish your session.  Use as often throughout the day as necessary.

Use a combination of 2 pressure points to further relieve the pressure on your sinuses.

• Look carefully at the wonderful illustration above by artist, Jane Ramsey from my book  T’ai Chi in a Chair.  You will notice the figure has one hand at the Third Eye Point (GV 24.5) and the other at the Posterior Summit (GV 19).
• Press firmly on these 2 points at the same time for at least one full minute while breathing slowly in through your nose and out through your mouth.  use throughout the day as often as necessary.

Benefits:  These 2 effective pressure points will open your facial sinus cavities, unblocking the congestion that accompanies colds, flu, allergies and sinusitis.

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 blog/site:

http://www.ehow.com/how_4937550_avoid-getting-hn-flu-virus.html

Featured video:

http://www.youtube.com/user/livingsomatics

Find great deals on home exercise equipment at the Exercise Equipment Super Store.

http://www.joansweightloss.com

http://discoverandrecover.wordpress.com

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

http://www.reikibyrockie.com

Download your free e-book here:

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