Exercise #7 – White Crane

T’ai Chi in a Chair: Easy 15-Minute Routines for Beginners is now available at Barnes and Noble.

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

Healing Tai Chi

free avatar“Confront the difficult
while it is still easy;
accomplish the great task
by a series of small acts.”

  Tao Te Ching, #63, Translated by S. Mitchell




laotzu.jpg Ask the Sage: What is a dan tien?

A dan tien is a location in the body where energy is stored.   These repositories can be found at three locations: 3 finger widths below the belly button, just under the diaphragm, and at the center of the head.  The lower dan tien i.e., the one below your belly button, contains or stores your physical and sexual energy.  The middle dan tien (the one close to your diaphragm) stores your emotional energy.   You can get a good idea of where the third dan tien is located by imagining a line drawn from the top of one ear through your skull to the top of the other ear and a second line drawn from between your eyebrows at about the point of the third eye straight to the back of your head.  Where these two lines intersect is approximately the location of the pineal gland and your upper dan tien.  This is the repository for your mental and spiritual energy.  When we “center ch’i”, we are drawing the different types of energy to the center of the body and returning the excess to the three dan tiens.

Exercise #7 – White Crane

In this exercise, you will be squeezing and massaging your internal organs, working them as you breathe deeply and twist your trunk from side to side.  The meridian (energy pathway) receiving the most stimulation will be the one that circles your waist.  As a result, this action will reduce the size of your waist.

Posture: Sit as usual with your feet flat on the floor, shoulder-width apart.  Press your back against the back of your chair allowing for the natural curve of your spine. Make sure you are sitting up tall and that your head is balanced on your neck as though it were suspended by a string from the ceiling.

Benefits: Your internal organs will be energized and your waistline reduced.

  1. Begin with your right hand alongside your right ear, palm forward.  Press your left hand toward the floor, palm down and elbow straight.  Take a deep breath in through your nose.
  2. From the waist, twist your torso to the left as far as you are able, breathing out through your mouth as you do so.
  3. Reverse your hands so that your left hand is now alongside your left ear and your right hand is pressing toward the floor, palm down.  Begin breathing in as you turn slowly to the front again.
  4. Continue the movement to the right, blowing out through your mouth as you twist from your waist as far to the right as you can.  Then change hands again and begin moving back to face front while breathing in.
  5. Repeat from left to right changing hands for a total of 18 twists or 9 turns to each side.




To enhance your exercise session of White Crane, use the acupressure point called Blazing Valley to relieve swelling and water retention.

  • Lie on your back so that you can comfortably reach the arch of your foot.
  • Press firmly with your thumb at the middle of your arch midway between the tip of your big toe and the very back of your heel.
  • Hold for at least 30 to 60 seconds.  Then, change feet and repeat the steps above.

Benefits:  Use this pressure point as often as you wish, whenever you feel bloated or your feet and ankles are swollen.




~~~The information in this blog is for educational purposes only.  It is not intended to replace the advice of a physician or medical practitioner.  Please see your health care provider before beginning any new fitness program~~~ 







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