Exercise #43 – Elbow Pushing in Goose Stance

♥Download a free e-book.  Scroll down to find the link. 

Welcome to


Healing T’ai Chi

The award-winning blog of seated exercises based on Qigong and Yang style T’ai Chi for people of all ages and levels of fitness.


“If you realize that you have enough,
you are truly rich.
If you stay in the center
and embrace death with your whole heart,
you will endure forever.”

Tao Te Ching, #33, Translated by S. Mitchell


Every year I promise myself that I won’t overindulge during the holidays.  But I always ignore that pledge and eat my way from Thanksgiving all the way through to New Years.  So if you’re like me, this and next week’s exercises will be welcome.  They are especially designed to reduce our waistlines and get rid of belly fat.

Benefits –  This exercise will trim your waist and tighten and reduce the belly area.

Posture – Sit as usual with your feet flat on the floor shoulder-width apart, hips tucked under and back supported by the back of the chair when you begin the exercise and in between the twists. 

  1. As you breathe in, move your left foot forward slightly.  Place one hand over the other with your elbows completely bent.
  2. Lean forward slightly and twist your waist to the left pushing your elbow upward as far as possible.
  3. Do 4 twists to your left while exhaling.  Then inhale and return to your upright position returning your left foot in line with your right.  Breathe out.
  4. As you breathe slowly in again, move your right foot forward slightly and place one hand over the other.
  5. Lean forward a little bit and, as you exhale, do 4 twists to  your right.
  6. Inhale and return to the center and upright position bringing your right foot back in line with your left.
  7. Repeat for at least 3 to 6 sets on each side.

upper-back-neck1In case you indulged in too much spiked egg nog, the following pressure point will help relieve that hungover, fuzzy-headed feeling.  The point is called Abdominal Sorrow (Sp 16).  The illustration and description are taken from Michael Reed Gach’s book, Acupressure’s Potent Points.

  • This point is located on the lower edge of your rib cage about one-half inch inward from the nipple line.
  • Press firmly on both sides while you breathe in and out slowly and concentrate on the rhythm of your breath.  Hold both points for at least 60 seconds.

Benefits:  This point will help reduce your hangover, nausea, indigestion and cramps.




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.




To start your new year off right, click here for your free ebook, 20-Minutes a  Day to Energy and Health.   Download this e-book to your computer or print it out for easy reference. 




This week’s featured site:  http://www.baby-parenting.com/pregnancy/exercise_pregnancy.html?artid=21


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.

Health Tips.

The Health Shack.








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


One thought on “Exercise #43 – Elbow Pushing in Goose Stance

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s