Exercise #41 – Raising the Flag in Goose Stance

Welcome to



Healing T’ai Chi

Seated exercises based on Qigong and Yang style T’ai Chi for people of all ages and levels of fitness


  Thought for the day

“Nothing in the world
is as soft and yielding as water.
Yet for dissolving the hard and inflexible,
nothing can surpass it.”

                Tao Te Ching #78, Translated by S. Mitchell


Raising the Flag in Goose Stance

Benefits – This exercise along with so many others will increase your energy and stamina.  Learning to coordinate your movements with your breathing will result in less strain on your body, deeper more healthful breathing and therefore, a greater level of energy.

Posture – You will begin in your usual posture with your feet shoulder-width apart, hips tucked under and feet flat on the floor.  You will be moving away from the back of your chair, however, and will also move one foot in front of the other as you bend forward and stretch your arm.

  1. Breathe in slowly through your nose and cross your arms in front of your chest.
  2. The move your left foot forward and twist your body to the left side.
  3. Breathe out through your mouth for the length of time it takes you to raise your left arm as high as it will go.  At the same time, lean forward and twist your trunk to the left.
  4. Your right hand remains in front of your chest.  Both hands are closed in fists with your thumbs folded inside.
  5. Breath in slowly again through your nose and cross your arms in front of your chest (hands remain fisted).
  6. Now, lean forward again as you exhale, raising your right arm upward, twisting to your right.
  7. Continue to alternate sides concentrating on coordinating your movements with your breath for a total of 12 repetitions if possible.


front-of-leg-view-of-pressure-points1Use the Three Mile Point (ST36) to improve your immune system and to enhance the breath control and stretches of Raising Flag in Goose Stance.


  •  You will find this pressure point 4 finger-widths below your kneecap to the outside of your leg.Test the location by pulling your toes off the floor so you’re resting on your heels.  If you feel a muscle flexing, you are on the correct spot.
  • You may press on both legs at ST36 at the same time.  Hold your fingers firmly on this point for at least 30 to 60 seconds.

Benefits:  This is an especially effective point for strengthening the whole body but particularly the immune system.  Using this point regularly will tone muscles, aid digestion and relive fatigue.



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.



brilliante-weblog-premio-2008Chairtaichi has received a second award thanks to a recommendation from Duane Sherry at http://discoverandrecover.wordpress.com.  Below is a list of the 7 blogs I feel are also worthy of this prestigious award.

This week’s featured website:  http://www.friendly4seniors.com



  • Find great deals on home exercise equipment at the Exercise Equipment Super Store.
  • T’ai Chi in a Chair: Easy 15-Minute Routines for Beginners is now available exclusively at Barnes and Noble. Click on this link for great fitness ideas: Health Tips.
  • More great fitness and health ideas: The Health Shack.
  • http://realfitnesstx.com/
  • http://discoverandrecover.wordpress.com
  • http://www.friendly4seniors.com/

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
































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