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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.
“If you overesteem great men,
people become powerless.
If you overvalue possessions,
people begin to steal.”
Tao Te Ching, #3, translated by S. Mitchell
Benefits – This exercise has only one purpose and that is to bring energy through your “column of energy” (your trunk) all the way through your shoulders, down your arms and, finally, to your palms. In other words, you will be energizing your entire upper body and limbs without strain on your muscles or joints.
Posture – You will be seated in your usual beginning position throughout the entire exercise. Sit with your feet flat o the floor, shoulder-width part. Tuck your hips under you so that your back is completely supported by the back of your chair.
Inhale using reverse breathing (tighten your diaphragm when breathing in)and bring both hands together above your lap with fingers touching. Your palms should be open and facing upward.
Lift your hands in this position to the lower part of your throat while imagining the energy rising to your throat.
Exhale, relaxing your diaphragm, turn your palms over and bring your hands down to just above your lap.
Inhale and lift your hands to throat level again as in step #2.
Separate your hands with palms facing forward.
Exhale but try to keep your energy centered at the throat.
Inhale again (reverse breathing) as you press your arms out to the side at shoulder height. Continue inhaling gradually as you push your arms out to the side. In other words, take a breath, extending your arms a third of the way out, pause, inhale again, pushing your arms out a little more, pause, inhale and push all the way out without locking your elbows. By this time your diaphragm and abdominal muscles should be completely contracted.
Exhale, relaxing your diaphragm and abdomen and return your hands to their beginning position.
Repeat for at least 6 complete repetitions.
Use the acupresure point, Active Pond (TW4), to open the meridians at your wrist so that the ch’i or energy can pass freely through to your palms.
You can find this point on the outside of your arm in the hollow at the center of the wrist crease.
Press firmly on this point for a full minute. Then change hands and repeat on your other wrist.
Benefits: This pressure point will relieve the pain of carpal tunnel syndrome, tendonitis, pain when grasping and generalized wrist pain. Frequent use will help to strengthen your wrists.
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://lifeofparenting.wordpress.com/2009/03/10/tips-to-reduce-stress/
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.~