Exercise #22 – Qigong, Eighth Brocade

“What is rooted is easy to nourish.
What is recent is easy to correct.
What is brittle is easy to break.
What is small is easy to scatter.”

Tao Te Ching, #64, Translated by S. Mitchell


Coming Soon!

Chair Tai Chi will be hosting an About.com 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 a blog 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. 


I’m always on the lookout for acupressure points and exercises for lower back pain and sciatica.  Not only do I suffer from these problems but so do many of my students.  The following Qigong exercise is recommended specifically for kidney function and for reducing the waist line.  However, I’ve tried it out and found that the movements are very therapeutic for my back pain and occasional sciatic attacks.  I hope you will find it beneficial, too.

 Exercise #22 – Qigong, Eighth Brocade

Benefits: Though the Eighth Brocade seems to be nothing but a toe touching exercise, it really is designed for, and works on internal organs such as the kidneys, adrenals and lungs.  Because the movements stretch the spine, you will also experience relief along your spinal column and sciatic nerve.

Posture: Begin with your hands on your thighs, feet shoulder-width apart.  You should be relaxed but with a straight spine, head and neck stretched comfortably upward.

  1. Exhale slowly as you bend forward, stretching your spine one vertebra at a time.
  2. When you have reached the furthest position possible over your toes, grab hold of the toes of both feet lifting them slightly off the floor.
  3. Stay in this position and breathe naturally for 3 to 6 inhalations/exhalations.
  4. Then, begin moving upward very slowly, one vertebra at a time inhaling as you straighten your spine.
  5. Continuing to inhale, arch your back slowly, opening your chest.  Hold this position while you breathe in and out naturally for 3 to 6 inhalations/exhalations.
  6. Return to your normal posture and breathe in and out for a few seconds then repeat the forward bend and arched back at least 3 times.

Warning: Do not practice this exercise if you have a spinal condition or injury that restricts spinal movements of this type.  Always contact your physician before trying a new exercise.


 Womb and Vitals is probably the most often used pressure point for lower back pain and sciatica.  Give it a try and see if these points are effective for your back problems.

  • Locate these pressure points 1 to 2 finger widths outside your sacrum on either side.  The sacrum is the large bony area at the base of your spine.
  • Press firmly on the spots on each side of the sacrum that are midway between the top of your hipbones and the base of your buttocks.
  • If you can’t achieve sufficient pressure sitting in a chair, try lying on the floor with your hands fisted underneath at these points.  However, if your sciatic area is particularly sensitive, this amount of pressure may be more harmful than helpful.  Use your own judgement and give both the seated position and the lying-down position a try.

Benefits – These pressure points (on either side of your sacrum) are especially effective for lower-back aches, sciatica, and tension and pain in the pelvic area and the hips.



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.


~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 blog:  http://www.health-risk-assessments.com/ 



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

·     http://www.arthritis.org

·     http://www.breastcancer.org




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