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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.
“Return is the movement of the Tao.
Yielding is the way of the Tao.”
Tao Te Ching #40, translated by S. Mitchell
Benefits – The following exercise concentrates your ch’i or energy in the upper chest area. The movements give your arms, chest and shoulders a good workout.
Posture – Sit comfortably with your hips tucked under so that your back is supported by the back of your chair. Your feet should be flat on the floor shoulder-width apart.
Begin with your hands resting in your lap.
As you inhale slowly, stretch your arms out to your sides.
Exhale as you pull your fingers back and push outward with your palms.
Hold this position for a few seconds then inhale.
Exhale again and bring your fingertips together in front of you with the backs of your hands together, elbows pulled upward. Your shoulders will be rounded. Hold this position for a moment as you inhale.
Exhale and open your hands bringing them into a palms-up “offering” position.
Inhale and close your palms together turning your wrists so that your fingers are pointed at your chest.
Exhale and turn your fingers forward, straightening out your arms. Stretch your arms out to the side again.
Inhale and turn your palms upward with a quick twist of your wrists.
Finally, exhale and return your hands to your lap.
Repeat for a total of six slow and thoughtful repetitions.
Use the pressure point Joining the Valley (LI4) to enhance your exercise session.
Locate this point on the top of your hand between your thumb and index finger at the top of the muscle you feel when your thumb and index finger are close together.
Press firmly on this point (one hand at a time) with your thumb, allowing your other fingers to curl toward the palm. Hold for at least 30 seconds while you breathe slowly in and out.
Benefits: This pressure point offers multiple benefits. It is particularly effective to stimulate the immune system but also relieves pain and inflammation in the wrist, elbow, shoulder, hand 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://ilovemyhealth.blogspot.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.
~The exercises in this blog are intended for educational purposes only. Always consult with your health care provider before beginning a new exercise program.~