#47 – Extend the Waist to View the Moon

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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.”

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

The following exercise strengthens and loosens shoulder and arm muscles while trimming the waistline.  In that way it is similar to the previous exercise but is much less complex to pratice.   Substitute this exercise for the previous if you had trouble following the instructions.

~Remember to always be mindful of each movement, the accompanying pattern of breathing and the air around you.~

Benefits – Extend the Waist to View the Moon works the muscles of the waist, lower abdomen and torso while opening up your chest for healthful breathing.

Posture – Begin and end each of the movements within the exercise by returning to your usual posture – feet flat on the ground, shoulder-width apart and hips tucked under so that your back is fully supported by the back of your chair.

  1. Exhale slowly, lean to the right and swing your left hand to the right side over your thighs about chest high.
  2. Inhale and swing your left arm back to the left side then exhale bringing your arm in an arc over your head as you lean to the right.
  3. Return to the starting position.
  4. Exhale again, lean to the left swinging your right arm across your thighs to reach out to the left.
  5. Inhale and bring your right arm back to the right side then exhale swinging your right arm over your head in an arc and lean to your left.
  6. Repeat, alternating sides for a total of 12 repetitions.  Remember to always breathe in and out slowly and match your arm and waist movements to the slowness of your breathing.

back-of-neck-arms-and-hands-pointsUse the pressure point, Joining the Valley (LI4), to enhance your exercise session.



  • You can find this pressure point in the webbing between your thumb and index finger.
  • Press firmly just under the connecting point of these 2 fingers for a full minute, one hand at a time.

Benefits:  This point is effective in relieving pain and inflammation of the hands, wrists, elbows, shoulders and neck.



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.


This week’s featured blog:  http://yourgoaliswellness.wordpress.com/2009/01/25/diet-weight-loss-and-wellness-doesnt-have-to-be-expensive/


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.~


3 thoughts on “#47 – Extend the Waist to View the Moon

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