Exercise #26 – Swaying the Head and Wagging the Tail


 

 

“Colors blind the eye.
Sounds deafen the ear.
Flavors numb the taste.
Thoughts weaken the mind.
Desires wither the heart.”

Tao Te Ching, #12, Translated by S. Mitchell

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The following exercise is part of the Northern Star Qigong form.  Proper breathing is particularly important with this exercise.  You will be using reverse breathing i.e., lifting your diaphragm and tightening your abdomen when you are breathing in and relaxing your diaphragm as you release your abdominal muscles when you breathe out. 

Remember to breathe slowly and steadily.  Don’t attempt to breathe too deeply.  Your ability to breathe deeply will increase naturally as you practice.  It is unhealthy to force your breath to deepen.  If practiced incorrectly, deep breathing can result in abdominal pain, dizziness and headaches. 

Exercise #26 – Swaying the Head and Wagging the Tail

Benefits – Naturally deepening your breathing while you practice muscle control.  Your level of energy will increase when you practice this exercise consistently.

Posture – Begin in your usual postion.  You will be bending over your thighs throughout this exercise but continue to keep your feet shoulder-width apart.

  1. Take a slow breath in through your nose and lift your diaphragm.  Begin exhaling as you bend over your thighs.
  2. Take hold of your ankles then inhale again using reverse breathing.
  3. Exhale and relax your diaphragm as you swing to the left.  Inhale again as you return to the center.
  4. Exhale and twist to the right.  When you’ve reached the end of your exhalation, breathe in again and return to the center.
  5. One set is a twist to both sides so you will complete 12 individual twists or 6 sets.  Return to your upright position at the end of the sets.
  6. You may repeat the exercise but don’t overdo the repetitions until you are accustomed to performing the exercise.

 

Try the acupressure point called Three Mile Point to energize your whole body.

 

  • Locate this point about 4 finger widths below your knee cap on the outside of your leg.  You will feel an indentation at that spot.
  • Press firmly with the middle fingers of your hands on both legs at this point.  You may use the pressure point on one leg at a time if you wish but I always use them both at the same time and have been pleased with the point’s effectiveness particularly for the digestion.

Benefits: This pressure point is beneficial for digestive problems.  It will also relieve fatigue, dizziness and general weakness.

 

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

 

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.

 

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This week’s featured blog:  http://www.docroberts.com/blog.aspx

 

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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