Exercise #44 – General Taking Off His Boots


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Welcome to

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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.      

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  “We shape clay into a pot,
but it is the emptiness inside
that holds whatever we want.”

Tao Te Ching, #11, Translated by S. Mitchell

Posture –  Begin by sitting with your back against the back of the chair, hips tucked under.  Your feet should be flat on the floor, shoulder-width apart.

Benefits – This exercise will stretch your back, reduce belly fat and lengthen your hamstrings.

  1. Breathe in slowly and move your left foot forward.
  2. As you exhale bend over your thighs until your hands, palms down fingertips almost touching reach the level of your left knee.
  3. Continue exhaling and lean further until your hands reach the top of your left foot. 
  4. Inhale, then exhale again and slowly straighten your back one vertebra at a time beginning with the lowest part of your spine.  Keep your back rounded and “roll” upward until you are back to your original position.
  5. Inhale again and move your left foot back in line with your right.
  6. Exhale.   Then inhale and move your right foot forward.
  7. Exhale and bend over your thighs lowering your hands, palms down, fingertips almost touching until you reach the level of your right knee.
  8. Continue exhaling and reach downward to the top of your right foot. 
  9. Repeat, alternating sides 12 times.  Remember –  only stretch as far as is comfortable for you.  The more often you practice, the further down you will be able to stretch. 

elegant-mansion-pointTo help combat the post-holiday blues and blahs, use the following pressure point called Elegant Mansion (K27). 

 

 

  • Locate this point at the indentation between the first or upper rib and the lower border of the collarbone.
  • Press your fingers just outside the breastbone for 30 to 60 seconds as often as needed.

Benefits: Regular use of this pressure point will relieve depression and anxiety as well as chest congestion, coughing and a sore throat.  This is a particularly effective point for premenstrual stress as well.

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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://archerfitpress.wordpress.com/2009/01/01/new-years-resolutions-for-fitness/#comment-360

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.

http://realfitnesstx.com

http://discoverandrecover.wordpress.com

http://www.friendly4seniors.com/

http://brainblogger.com/2008/07/03/treating-psychiatric-disorders-something-smells-fishy/

 http://passiontobe.wordpress.com/

 http://victoria-e.com/

http://www.baby-parenting.com/pregnancy/exercise_pregnancy.html?artid=21

http://www.smallbusinessavenues.com/

 http://www.dfwrhn.com/

http://dietandfitness.dmbhate.com/

 

 

You can view this e-book right here on the blog or you can click on the link and go into Scribd where you can save it to your computer or print it off for easy reference.  While you’re in the Scribd website, take a look at all the wonderful, free e-books that are available.

 ~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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