Exercise #20 – Qigong, Punching with a Steady Gaze





Chair Tai Chi will be hosting a Carnival of Healing on July 19th.  The posting will be filled to the brim with informative resources on healing your body, mind and spirit. 

If you have an informational blog (not a blog or website for selling a product) that deals with holistic healing methods such as energy healing, Reiki, exercises, color, vibrational or theta healing, I would love to include a link to your blog in the Carnival.  Please send your information to me at taijijuan@gmail.com.  Include your name, website or blog address, the title of your blog/site and your email address so that I can respond.  Also include the particular article(s) you’d like to have featured.  The deadline for submissions is Thursday, July 17th. 



 The exercise, Punching with a Steady Gaze, is beneficial for the functioning of the liver, destroying toxins and allowing faster healing after illness or injury.   

Exercise #20 – Punching with a Steady Gaze

Benefits – Use this exercise to increase ch’i and for general strengthening.  All the muscles of your arms and your shoulders will be tightened for a more sculpted look.

Posture – Begin in the same posture as usual except this time the small of your back is not against the back of your chair.  Your feet, however, remain flat on the floor shoulder width apart.  Make sure that you have enough room between you and the back of your chair so that you can bring your fisted hands to your waist without hitting your elbows against the chair. Now, press your shoulders down and lengthen your neck as much as comfortably possible.

  1. Hold both your hands in a tight fist, palms up.  Take a deep breath.
  2. As you exhale, begin stretching your right arm forward with a punching motion and tighten your abdomen.  Just before your arm reaches its full stretch, twist your hand so that the knuckles are now upward.  Don’t lock your arm, keep your elbow bent slightly.
  3. As you return your fist to your waist, inhale again allowing your abdomen to relax and expand. 
  4. Punch out slowly but strongly with your left arm, palms up at first while exhaling and tightening your abdominal muscles.  Toward the end of the arm stretch, turn your fist palm down.
  5. Return your hand to your waist while inhaling and relaxing your arm muscles.  The yin or relaxed motion is in the return of the fist to your waist.  When you are punching outward, tighten your arm all the way up to the shoulder (yang).
  6. Continue punching as you gaze steadily forward for as many even handed repetitions as possible.  Your arm muscle should feel tight but not strained.  Start with a small number of punches and work up to a larger number of punches as your arms strengthen.


 Try the acupressure point, Window of Heaven, with the above exercise for further strengthening of your neck and shoulders.

  • Find the Window of Heaven pressure point at the indentation at the base of the skull about 1 to 2 inches behind your earlobe.
  • Press on this point for 30 to 60 seconds on either side of your earlobe or on both sides at the same time. 

Benefits – Relief of a stiff neck, a headache or for shoulder and neck pain from stress or injury.


Don’t forget to drink water either at the end of your exercise session or any time when 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.

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


 This week’s featured blogs:




Other Related Health Topics and Fitness Products:


Other Informative Sites and Blogs:

·     http://callierlibrary.wordpress.com

·     http://discoverandrecover.wordpress.com

·      http://www.post-polio.org

·     http://www.bottomlinehealth.com

·     http://www.dsusa.org

·     http://www.americanheart.org

·     http://www.msassociation.org

·     http://www.padcoalition.org

·     http://www.diabetes.org









One thought on “Exercise #20 – Qigong, Punching with a Steady Gaze

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